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121. Not Every Race Is a PR · Eat More Carbs | A Period Recovery Podcast

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Hey girlies, just a quick reminder before we dive into
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today's episode. The information shared on this
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podcast is intended to be general sports nutrition advice
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and education related to period recovery for female athletes.
0:10
This is not specific. To anyone individual and it may
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or may not apply to your situation.
0:14
If you are looking for personalized guidance, be sure
0:16
to apply to our RBSN period recovery nutrition coaching
0:19
program. Our four month period recovery
0:21
program is designed to help you sustainably get your period back
0:24
and keep it. You can apply now to get started
0:26
in our program, and we'll leave the link for the program below
0:28
if you're not quite ready for that one-on-one approach.
0:30
That's exactly why we. Created the Period Recovery
0:32
Guide it's designed to support. The girlies working on period.
0:34
Recovery, specifically if you've lost it due to.
0:36
Hypothalamic amenorrhea. The full.
0:38
Period Recovery Guide is finally out now and we will leave all of
0:41
the information for it in the podcast show notes.
0:44
This is the Eat More Carbs podcast.
0:51
Hello and welcome back. This is the More Carbs podcast.
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It's Jenna here with Riley. We are both dietitians and we
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talk every Thursday about sports nutrition for the girlies.
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On today's episode, we're actually doing a race recap of
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Riley's most recent half marathon.
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Before we get into some of that, we are going to do our high and
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low. So sharing just a little bit
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about our wake, the good, and the parts we maybe wish had gone
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a little bit differently. So Riley, as always, kick us
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off. What's your high and low?
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Yeah. So I will kind of kick us off as
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always. I'm going to do it a little bit
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differently today though, because we are kind of talking
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about my most recent race. So I thought I would kind of
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give a high low situation from my recent half marathon.
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Thank you to everybody that reached out and supported me.
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I know done this is something that you and I have talked a lot
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about offline, but I'm just so thankful for the RBSN community
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and there's so many people out there who are kind of like
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tearing us on and it's just really great.
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So I just wanted to say thank you so much to everybody out
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there who reached out and who's following along.
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If you were following along an Instagram, you probably saw that
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I didn't necessarily get the time that I had expected and the
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time that I wanted. So that's definitely my low.
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I was pretty upset during my race.
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I found out about like mile four or five that like it wasn't
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going the way that I wanted it to go.
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And so then the next, you know, like 8 miles were a little bit
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of a struggle, but I was able to finish.
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My high though, is I feel like what happened was exactly what I
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needed to happen and I'm excited to share a little bit about that
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on today's. Episode.
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Oh OK, big cliffhanger there. Now I'm super excited to hear
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more about it. This is the first time I'm
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hearing Riley's race recap as well, so we are all hearing this
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for the first time. So super excited and thank you
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for being so open and sharing about it.
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I know that from my own experience, not meeting a race
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goal can be really disheartening, but sometimes it
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can also be like exactly what you need, the motivation.
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Yes, and if you have not listened to Jenna's episode with
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her giving her recent marathon recap, I just want to give you a
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strong recommendation to check that out because it really
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helped me during my race. Jenna was actually the first
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person I texted when I was done with my race just because I was
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so touched by her episode and her voice like kept coming up
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during my race. So if you have not listened to
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that episode, you definitely want to go and check that out.
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Wow, now I'm gonna cry. How about you, Donna?
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Like, how's your week going? My week is actually going really
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good. I'll share my low first.
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We have like a type of grass, a situation in our yard.
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It like has some thorns on it. Occasionally if my dog George
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goes outside and gets too close to it, he'll pick them up in his
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fur and bring them inside. He's a fluffy golden retriever.
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Anyway, the other day I took him out and brought him back inside
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and then I took off my shoes and I began to walk across like our
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entryway rug. And the immediate moment I put
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like my right foot down on the ground, I knew I had stepped on
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one of those thorns and it went like directly into like the
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bottom of my heel And my foot hurt so bad.
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I felt like such a baby because I was like, this is a thorn that
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went into my foot. It didn't look traumatic on the
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bottom of my foot. It just hurt kind of like a
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paper cut does where you're like, how does something so
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small hurt so bad? So I'm fine now but my gosh it
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hurt so bad. That stuff hurts so bad.
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Like you're like why does this hurt and affect me so much?
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It is this tiny little like prick or thing like that and it
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just, I've been there. I know exactly what you're
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talking about. It's the worst.
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My high. On the other hand, I'm sharing
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with permission. We have a client at RBSN and
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she's someone that I work with and she's a very dedicated
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athlete and someone that I just feel so grateful to get to work
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with. But she is also the kindest,
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most compassionate person I think I've ever met.
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Every single time that I'm on a call with her, she asks me about
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how my hamstring is. She asked me about like how I'm
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doing. Like she always wants to make
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sure she's asking about me and also like how RBSN is doing.
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She reached out to Riley before Riley's half marathon and asked
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if she could help her like with race shoes and all sorts of
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things that like maybe could help Riley in her race.
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And she's so supportive of RBSN. And we are so thankful that we
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get to work with like the best people.
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Like I have said that before, like we truly work with the best
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athletes. But I just want to give a
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special shout out to her because she's so kind that like every
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single time that we're talking about like her nutrition and her
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journey, that she also wants to include questions about like
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Riley and I and make sure that she's checking in on us.
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So thank you so much. We absolutely adore you.
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Yes. And we know that you listen to
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the podcast and we have to have you.
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On today, we're talking about Riley's recent half marathon,
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how it all went. Can you kind of give like a
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overview of like the race that you picked, why you picked it?
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So I picked a race end of June. My goal for this race was to
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kind of get a good baseline going into training for the New
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York Marathon. My training for the New York
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Marathon officially starts like middle of July, and I really was
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focused on getting good base mileage per week and making sure
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that I was having enough strength training with that
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paired mileage to make sure that I don't get hurt and to just
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perform the way that I want to perform for the marathon.
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My goal was to try a lot of things out.
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I started using Runna to train for this half marathon, which I
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had not used as much of A structured plan before.
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I've used like some free plans online and then I've adjusted
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based off of like my knowledge and background and different
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things like that. And this time it was the first
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time I'd really used like a structured plan.
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So trying that out, I also have really bad pre performance
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anxiety or pre race anxiety, kind of trying to stimulate more
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race environments because of my schedule, because of my
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location, I do a lot of my training alone and so being put
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with other runners can sometimes be really anxious for me.
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That is actually something that I really experienced at my last
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race, which I can talk more about, but really just kind of
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as a practice run to get ready for like my official training
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block for the New York Marathon. What?
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Was your approach to fueling for this race?
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OK, so I almost like feel bad admitting this because I am a
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dietitian, but I do think I actually under fueled and I
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definitely think I did. I had a really stressful day on
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Friday before my race and I had to travel for my race.
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So I worked a full day, had a lot of stressful meetings that
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day, and then I had to drive to the race.
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I had to pick up my pack at the morning of, which I thought was
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actually going to be something that was beneficial, but I think
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it's added an additional layer of stress.
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So when I woke up Saturday morning I was really, really
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stressed. So it was really hard for me eat
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Saturday and because I was so stressed on Friday because of
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some big meetings that I had, it was really hard for me to eat
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lunch on Friday. I wasn't really able to eat a
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snack. I ended up having like half of
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my lunch like Robs. My husband bought a sandwich for
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me on Friday for lunch. I was only be able to eat like
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half of it. I tried to eat carbohydrates
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like the night before. I had kind of my carb loading
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plan, but I wasn't able to hit a lot of that because of the heat
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and because a lot of the stress. Thank you for sharing that.
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I think that sometimes people assume that just because we're
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dietitians that we don't experience the same type of
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struggle sometimes. But then when you add the
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component of like you have some stressful meetings or you have
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to travel or you have a race day pickup or things like that, that
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adds additional stress that we didn't even like think about or
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maybe even anticipate happening because we can't prepare or we
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can't predict the future with what the days leading up to the
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race is going to look like when we have other components that
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are external that are going to impact things.
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That sounds like you were starting off in like maybe even
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a stressful, maybe even slightly under fueled.
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Definitely not maybe as fueled as you would have liked to be.
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But tell us about like the actual race itself.
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Did the nerves calm down? How do you feel things went like
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after that? When I woke up I was already
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stressed out. I also track my heart rate, like
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my resting heart rate, and I kind of use that as like a way
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to help with my training. So if I know that if I'm waking
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up at like 41, like beats per minute, like that's my resting.
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And again, everybody's different.
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I'm not saying that that's what your heart rate should be.
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Everybody's different. I know that I can feel super
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refreshed and I can push for a training day.
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If I know that like I'm at 42, like depending on where I am in
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the month, I'm like, OK, maybe I'm pushing today, especially if
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I'm in my luteal phase, like my heart rate usually goes a little
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bit higher. I'm like, OK, I can still push
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43. I'm like, I'm not training today
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because my body needs recovery. So for example, like on Sunday
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and Monday after my half, I was super sore.
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I was lethargic. My rushing heart rate was 43.
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I woke up Saturday morning and my heart rate was 44, even
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though I hadn't trained in three days because of that stress
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piece. And I know this is not
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necessarily what you asked, but I think it's so interesting
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because when we look at athletes with period recovery, there is a
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stress component to preventing you from getting your period
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back. I feel like once you've kind of
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gotten into a positive energy balance.
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I'm really glad you brought this up because I've had several
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conversations this week about stress and how that impacts
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period recovery. And I think that a lot of the
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athletes that I have talked to, the biggest source of stress
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that they have expressed is the stress that they are putting on
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themselves to get their period back.
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Was there anything that like you found helpful in those moments
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that helped you like reduce stress leading into the race?
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We had Emily on previous episode talking through like pregame or
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pre competition anxiety and some techniques and things like that.
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Did you practice anything or pure morning routine differently
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because of that? I honestly tried, but something
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that we always talk about is like you have to practice these
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things before racing, before the stakes are high.
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And again, like that's why I did this race, right?
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To kind of practice some of these things.
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And I think that I obviously didn't practice them enough.
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Kind of moving forward, right? Obviously I'm going to be
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practicing my training, but I'm also going to be practicing some
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of these mindset things. I'm very confident that my
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stress level affected how I fueled in the morning because I
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remember I set out like 2 pieces of peanut butter and Jelly toast
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and I was going to have that with a banana and a Gatorade.
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And I felt really good about that.
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I took one bite of my peanut butter and Jelly toast and I was
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like, I'm going to throw up right now.
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And I had to practice that. I actually threw out that toast
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and I went for like cinnamon sugar toast.
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I don't know if you ever made that as a kid, but I did that.
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But unfortunately, like that's not a ton of fuel, but that's
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the only thing I could get down in that moment.
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I found that I really need to replicate a lot more of these
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stressful situations. So like I can manage them
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appropriately because I can't run a marathon off of two pieces
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of toast. I couldn't even run a half
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marathon off of two pieces of toast like as well as I could.
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So you just really have to like practice a lot of this stuff
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before the stakes are as high. Practicing fueling for
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competition for race day is something that we talk so much
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or so often about. The other thing that we talk
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quite frequently about, though, is always having a Plan B,
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always having a backup option, always having something for the
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just in case, for the moments that you try your peanut butter
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toast and for some reason that morning your body's like, this
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ain't it. So you have had that cinnamon
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sugar toast and like even though it maybe wasn't perfect, it was
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still something and it was still like that Plan B, that backup.
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Can you talk a little bit about like once the race actually
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started and like how the feeling went like intra run and how the
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race actually went for you? I don't know if I should laugh
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about this or not. I started my period in the
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middle of the race. Oh my gosh.
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Well, Congrats, we love a period.
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I started cramping so bad. Like I started having metro
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cramps so bad at mile 2 and I was like, this is so ironic,
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right? I literally do period recovery
11:41
for a job. I'm like now I'm having my
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period and I had really bad cramps.
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It was making it really hard for me to fuel.
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And I'm so happy in the past that I practiced with gels
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because like you just said, Jenna, you always have to have a
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Plan B. And I could not even fathom
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chewing my gummy bears. Like I love gummy bears.
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I use them all the time. I use them so many times for
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inter run fuel. But because I was just cramping
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so hard, the idea of chewing something was no and I had
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packed 3 gels. I was so happy that I had that
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backup plan because I was like, I cannot believe what's
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happening right now. Oh my gosh, I had no idea.
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I know that you track your cycle.
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We both track our cycle to like see where things are AT.
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And did you know that it was coming?
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Was it something that you were anticipating or was this like?
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I knew it was coming. Like I don't know, like I
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usually have like a little bit of a range.
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Like I'm pretty short, like it's like 22 to 24 days and I didn't
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know what day it was going to come and expecting the cramps.
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Like if it was just like not to get TMI everybody, but if it's
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just a bleeding, like OK, like that's fine.
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But like, the cramps came at me and I just was not ready for
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them. So many people have been in a
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situation where they know that those like PMS symptoms like
12:53
cramping or just like bloating or just general discomfort and
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how that can impact fueling. What gels did you end up taking?
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I know that that was been a big thing for you is like testing
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out ones, finding ones that you can tolerate because so many of
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them don't sit well with you. So what you end up doing?
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I really like the SIS, like I think the sis the science and
13:12
sport gel is like that's my gel. I also have been experimenting
13:15
with the you can just because it is another isotonic gel and it's
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something that you don't have to take with water, But I'm not
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sure if I love that one. And I think right now because I
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am at like a shorter air quote distance, it's really hard to
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tell right now. I'm so glad that I had that
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backup and I'm actually really glad that like that happened to
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me because now I also know like in the future, like maybe I'm
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not going to want to choose something thing like I have a
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gel and I know everybody who's listening to this, you're
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probably like, OK, well, now we don't want to get my period
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because what happens if it's during competition And like,
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it's amazing that I got my period.
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Like it's just something that's gonna happen, right?
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That shows it's a sign that I'm healthy in the future.
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I want to make sure that I'm prepared for every situation.
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Having that backup plan, knowing that there are so many things
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that can impact what happens to us on race day, like starting
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your period in the middle of the race, is that something that you
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felt impacted, like your pace? Because I know we had like a big
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pace goal for this race. I'm really glad that you that
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because I think there's so many parallels with like training for
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a marathon and getting your period back.
14:15
To be completely honest with you, I think I just like lost
14:18
sight of the plot. I forgot why I was doing this
14:20
race. I wasn't doing this race to get
14:22
a sub 1:30. I wasn't doing this race to win
14:25
the half marathon. I was doing this to prepare
14:27
myself for the New York Marathon.
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New York City is in November. The goal of this is to prepare
14:32
for that. And I think it can be so easy,
14:35
especially when we like see things online, to kind of get
14:38
sidetracked from our main goal. And it's not even something that
14:40
we're doing consciously. It's something that we can do
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subconsciously. Where like I've been using Run
14:44
Out and it told me that I could like hit a certain pace, but
14:46
like getting faster at my half marathon, like wasn't
14:49
necessarily my goal. My goal was to prepare for my
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marathon. And I think what happened was I
14:54
got caught up and like what everybody was doing around me,
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trying to keep up with certain people.
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And I got sidetracked from what the actual like goal of me
15:03
running this race was. OK.
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Do you feel like the mental component of that like impacted
15:07
how you did that day? Yes.
15:08
Because I was putting so much stress on myself and I think
15:11
that caused me to under fuel that caused me not to get good
15:14
sleep. That paired with my stressful
15:15
day on Friday again resulted in just me having a really strong
15:20
stress response. Something else I've been dying
15:22
to tell you. I'm sure it's user error, but
15:25
I've been using Runna and one of my goals for this race was to
15:28
try out Runna on race day. I don't know how you feel about
15:30
this as a fellow runner, but with Runna it counts down for me
15:35
from my long runs and I think it might just be like a setting I
15:38
have set up and it's never really mattered because I'll do
15:41
a long run. So if I'm running like 10 miles,
15:43
it will countdown from 10 miles and it will only tell you your
15:47
pace once you've hit a mile, right?
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So it'll be like mile 1, you ran whatever.
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I didn't know what it would do on race day.
15:54
It counted down from 13.1 miles and it didn't tell me my pace
15:58
and there was no clock on the course because it was a smaller
16:02
race and it was a Greenway so I didn't know my pace until I hit
16:06
my first mile. OK.
16:08
Which was really stressful to be completely honest.
16:10
I can imagine that would add to the stress of things, especially
16:14
because when you do have a pace goal, like staying informed or
16:17
staying connected to that the whole time, I feel like is
16:20
something that helps keep me grounded.
16:22
Oh man, I just think that that would be so hard in my mind, You
16:25
know, we all have different approaches to how we view races
16:28
or how we break it down. Or if you count up countdown,
16:30
different things are going to work for different people about
16:32
how you break it up or count things.
16:34
But like knowing your pace, I think is so important when you
16:36
have a pace goal, especially, especially when you're stressed
16:39
and you have an increase in that heart rate like you were talking
16:42
about before, your effort can seem maxed out in an earlier
16:46
time. And if you don't know your pace,
16:48
but you feel like you're running at such a high output because
16:51
your heart rate is already higher, then when you get that
16:54
notification and you see a pace that's not on pace for that goal
16:57
time, that can add even more stress.
17:00
Or at least in my mind, I feel like that would add more stress.
17:02
I think this all kind of ties back to period recovery and so
17:06
many athletes saying that like they put so much stress, stress
17:08
on themselves to start their period again and that's the
17:11
source of their stress. But as dietitians, and I have
17:14
felt this way before, so I don't know if this is something that
17:16
you feel similarly to, but I know when I'm under fueling,
17:20
especially on race day, like because of those nerves, if I'm
17:22
like, I know I haven't maximized my carbohydrate intake.
17:25
I know that I should be feeling more often during the race.
17:27
And that makes me stressed out because I have seen over and
17:31
over and over again and knowing what happens when you don't feel
17:34
appropriately. And then I stress myself out
17:37
because I'm worried about under fueling in those moments.
17:40
So like there sounds like there was a lot of components to
17:43
stress on this day for you, but you still finished.
17:46
How did you handle that in a great time too, no less?
17:50
Like you still had a great race. Was it the race we were looking
17:52
for? No Was it a PR?
17:54
Perhaps not. But you still finished.
17:56
How did you get through that? Because I can imagine that was
17:59
really hard. It honestly was very mentally
18:01
challenging because something that's happened in my last two
18:04
races, like my half and then also my 5K is I'm in this weird
18:07
position right now with the races that I've been running
18:10
because they've been smaller. What's happened the last two
18:12
races is a pace that I've been running at usually puts me alone
18:15
because I'm not really as fast as that like top group.
18:18
So I'm often running by myself. This was kind of challenging
18:22
because like I was on a Greenway and I was running by myself for
18:25
a good amount of time. That was kind of like really
18:28
mentally challenging because again, I'm running by myself.
18:31
It's kind of like an out and back.
18:32
So like I'll eventually see people, but you don't really get
18:34
that like energy that you usually get from a race.
18:38
So I, I think that was really, really challenging mentally,
18:41
also challenging because I also realized that like mile 5 or 6
18:45
that like I wasn't going to hit my goal.
18:47
And I honestly, if I had not been in such like a mental
18:50
stressful place, I honestly would have PR D Like I feel
18:53
really confident that I could have like at least PR D, but
18:56
because I was so mentally in my head, I guess we could say it
18:59
really held me back. Additionally to something that
19:02
was kind of interesting was that the marathon, a 10K and the 5K
19:06
were all on the same course, but they let the half go first.
19:10
So what ended up happening as we looped back, it was challenging
19:13
for everybody because the half eventually caught up with a 10K
19:17
and the 5K. So then everybody was like
19:19
almost weaving around each other because the paces were so
19:22
different. Races like that are hard.
19:24
That's challenging because you have so many different paces, so
19:27
many different goals, and then you have an increase in runners.
19:30
It almost sounds like towards the end of the race.
19:32
Navigating that I'm sure was challenging too, man.
19:35
Riley, it sounds like there were so many things that were just
19:38
kind of great learning experiences because we never say
19:41
that we failed at RBSN. We always say that we had a
19:43
learning experience because there's always something that we
19:46
can take away from something that we've gone through.
19:49
Is there anything that like you came back to that helped you
19:51
carry on after you realized you weren't going to meet your?
19:54
Goal I honestly just like kept pushing myself.
19:56
I really think that like you sharing your story on this like
19:58
that really helped me. It's easy to think like if we
20:00
haven't met our goal for something that it was a waste of
20:03
an experience, right? And I think again, like we talk
20:05
about this all the time with period recovery, but like just
20:07
because like you didn't. Accomplish the goal that you
20:09
thought it doesn't mean that it was a waste and I think it's so
20:12
easy again, right when you're in period recovery to see something
20:14
online or you see somebody with ABS or you see somebody hitting
20:17
this physical goal, you kind of get sidetracked I think, but
20:20
then you have to kind of come back always to that like
20:23
original goal and the original goal for this half was to get
20:26
ready for New York. And I honestly think if I had
20:29
probably like pushed myself to my capability and if everything
20:32
had gone right, I might have been super cocky going into New
20:35
York City. This might have happened in New
20:37
York because I would have started too fast or I would have
20:41
set too much of an unrealistic goal, which we know sometimes
20:44
that Riley likes to do. So I think this was almost like
20:47
a really good, like learning experience for me.
20:49
I have one other thing that I want to say because at mile 11,
20:53
I stopped, like I stopped and I took probably like a minute like
20:56
reset because I again, I was like in my head, it was really
20:59
hot and it was the sun was like pounding.
21:01
We were running into the sun. I was like, I have 2.1 miles
21:04
left. Like I'm just gonna take a reset
21:05
because again, this doesn't matter.
21:07
It doesn't really matter, right? Like this is a training
21:09
exercise. Like you just need to finish the
21:11
half. One of the Pacers actually for
21:13
the 145 group, he came over to me and was like, in a very cool
21:17
way. He was like, why don't you run
21:18
with us? Run with us.
21:19
Like you look like you're struggling a little bit, like
21:21
let's at least get 145. And I was like, OK, thank you,
21:24
thank you. So I ran with the 145 pace
21:26
group, which I've never run with a pacer before.
21:28
I ran with that group for the next like mile.
21:31
And then the guy who came over and got me like looked at me and
21:33
was like, I know you're faster than this.
21:35
Like let's push for the last mile.
21:37
And this man ran with me to the end and like didn't let me stop.
21:41
And we went like pretty fast. And he was like, I know it's not
21:44
your day today, but like let's go.
21:45
We've talked about this before, but it like people on race day
21:48
just like really show up for you.
21:50
Shoot, I'm gonna cry. That is why I love the running
21:53
community because there are people that are going to
21:55
encourage you and lift you up. And we've all been there and we
21:59
know what someone else needs to hear because it was the words
22:01
that maybe we needed to hear when we were struggling.
22:03
So having people around you to be like, run with me, you've got
22:06
this. Like we can push this last
22:08
things like that. Oh, I freaking love that.
22:10
Oh my gosh, what a way to wrap that up, Riley.
22:13
Like what a great ending to a race that didn't go the way that
22:16
you wanted it. I know this.
22:17
Random maybe I don't even know what.
22:19
To say. I know I'm like, I don't, I'm
22:21
never gonna see you again. Like I didn't get your name and
22:23
I was like, you just like changed my life and you didn't
22:26
even know it. I love that.
22:27
I've been thinking about this for a little while now, but I
22:29
really want to like give back to the running community, whether
22:32
that be like volunteer at a race or something like that.
22:34
But like, I have so much gratitude for Pacers and for
22:38
anyone at a race who's ever uplifted another runner.
22:40
So shout. Out to that guy.
22:41
I should have gotten your name but it was too chaotic at the
22:44
end. But I just, I've warmed my
22:46
heart, like so much. I'm so glad that that's how that
22:49
race finished for you because I know that it was hard and to
22:52
have something like positive to take away from it is sometimes
22:54
hard to do, but that's one of the like best takeaways that
22:57
I've ever heard from a race. And I honestly might even think
23:00
about running with a Pacer, at least for the first half in New
23:02
York City, because I had a really good experience with it.
23:05
Pacers are incredible. Do you think that you'll run
23:07
another race before for New York?
23:09
I already have one plan for the end of August.
23:11
Oh perfect. What race are we running?
23:13
I'm running the Asheville Half marathon.
23:14
I'm going to go and just run it. The pace that I think I'm going
23:18
to run the New York Marathon. I keep calling New York Marathon
23:20
the New York City Marathon. That's what I'm going to do.
23:22
I'm going to go and I'm just going to try my pace.
23:24
It's in place of a training run. So I'm excited for that and I'm
23:27
really pumped with how everything ended.
23:29
Even though it wasn't the result I wanted, I feel really good and
23:32
like at least in a really good headspace about it.
23:34
Now I. Can't wait.
23:35
Also, that's like a place in the country I've always wanted to
23:37
visit, so please enjoy. OK, we'll come run it with me.
23:40
Say less I'm there vote for what race Riley and I should do next
23:44
together in the comments. Thank you so much for listening
23:46
to this episode of the Emor Carbs podcast.
23:48
Riley, thank you so much for sharing about your race day
23:51
experience and everything that kind of went on.
23:54
If you do have questions for Riley and I additional questions
23:56
for Riley about her race or maybe even adjustments that she
23:59
plans to make for her upcoming half now in August, please reach
24:02
out to us or leave them in the comments of this podcast.
24:04
You can find Riley online at Easy Sports Nutrition and you
24:07
can find me at Jenna Fisher Nutrition.
24:09
Thank you so much for listening to this episode.
24:11
Please make sure you rate, subscribe and review.
24:13
And as always, remember to eat more carbs.