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112. How To Get Your Period Back This Summer · 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.
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This is not specific to anyone individual and it may or may not
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apply to your situation. If you are looking for
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personalized guidance, be sure to apply to our RBSN Period
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recovery nutrition coaching program.
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Our four month period recovery program is designed to help you
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sustainably get your period back and keep it.
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You can apply now to get started in our program, and we'll leave
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the link for the program below if you're not quite ready for
0:29
that one-on-one approach. That's exactly why we created
0:31
the Period Recovery Guide. It's designed to support the
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girlies working on period recovery, specifically if you've
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lost it due to hypothalamic amenorrhea.
0:38
The full Period Recovery guide is finally out now, and we will
0:41
leave all of the information for it in the podcast show notes.
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This is the Eat More Carbs podcast.
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Hello and welcome back. This is the More Carbs podcast.
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It's Jenna here with Riley. We are two 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 going to be talking about how you can
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get your period back this summer.
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Talking about period recovery is one of our favorite things to
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chat about. But before we get into all of
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that good stuff about helping you get your period back this
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summer, we're going to do our high and low.
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So just updating y'all on what is happening in Riley and I's
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lives, the good and maybe the part we wish had gone a little
1:15
bit differently. And then at the end, we're going
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to do our training update. If you didn't know, Riley and I
1:19
are in our running era. So we're both running a lot
1:21
right now. Riley is running the New York
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City Marathon this year and actually just ran a marathon
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this past week. So I'm going to provide a little
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bit of a different training update in the sense I'll just
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provide a small race recap of how the weekend went for me.
1:33
But Riley, kick us off high and low.
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How is this week going for you? This week actually marks six
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months until my New York Marathon, which is crazy.
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So both my high and my low have to do with running because like
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Jenna, you just mentioned it, we are in our running era right now
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and it has become my entire personality and everybody around
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me is so sick of me talking about running.
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So I'm going to talk to you about running today.
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I love it. Yes, Yeah.
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My high is this past weekend, one of my best friends, actually
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my best friend from college was here and she has been really
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supportive of like helping me with my running and my training
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and everything like that. And it was actually really funny
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because I just had like a 10 mile progressive this weekend.
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She actually rode her bike or it was my bike I guess during my
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run. And it was really funny because
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like we were joking that she was acting like my sports dietitian
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because like every 20 minutes she would like give me my fuel
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and then like she would hold my water bottle.
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And I was like, wow, I feel like a pro athlete right now.
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I definitely wasn't running times of a pro athlete, but it
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was just really like, it's kind of fun.
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And I just really felt supportive of my goals.
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So huge shout out to her. I thought your story with her
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and it was so funny I almost like it.
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Messaged you and was like petitioned to have her here all
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the time. I was like joking with her.
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I was like, you're gonna have to go to New York with me because
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you are like lifesaver right now.
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So it was just, it was fun. And sometimes on those longer
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runs, it's always just like a little bit more fun to have a
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buddy with you. Running with people.
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Running with other people is so much better than running on your
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own. Yes, definitely my low also has
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to do with running and I actually need your help.
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So maybe this might be a little TMI for those of you who are
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listening, but I need some like professional opinions out there
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because I have lost three toenails on one of my feet.
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And I know this is TMI but we're all friends here and I don't
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know what to do about it because I like to get my like toes done
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every once in a while and I don't know what to do because I
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have foot with two toenails on it so all.
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Three from the same foot. Oh OK cool.
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My low is also foot related so this is hilarious.
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I'm not going to show my feet on the Internet, not in this
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economy. I'm not going to do that for
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free. My blisters are so bad that I
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could not wear anything other than sandals with socks.
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I started looking into going to a sports podiatrist because I
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think something about how I strike or something like that is
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wrong and maybe I need like special inserts or something
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like that because I'm not like my feet are blisters, they're
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actually blisters. I'm lucky in that somehow I kept
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all my toenails, but you're kind of the opposite in that you lost
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all of yours. Yes and I don't know what to do
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because like am I supposed to go get my toenails done and then
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they paint like 2 of them on one foot?
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Oh, that's weird, I didn't think about that.
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Yeah, because I don't want my toenails to look like gnarly.
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But then like, what am I supposed?
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To do and it's coming up on summer so you're probably going
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to be in a sandal more often. So like the the toes are
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exposed. Yeah, so everybody needs to help
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us out with our problem. Yeah, if you have like a special
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sock or something like that for toes and toenails, let us know,
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I guess. Yeah.
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You've been having blisters for a while, though I feel like
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you've always had them because I remember when you were looking
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for different running shoes, it's always been the blisters
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that have been causing the problem.
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Yeah, and that's like my biggest hang up a lot of times is the
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pain that I get from blisters while I'm running because it
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slows me down South much because it just starts to hurt so bad.
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And maybe that's a me thing, but I don't love when my feet hurt.
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And I'm talking like I'm not just talking like a cute blister
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in between the toes type of situation.
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I'm talking like the entire inside of my foot is blistered
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and like blood blisters. We're not.
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We're not a Yeah, it's bad. If anybody sees us going to the
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nail salon, they're going to run away if they listen to this
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episode because. I mean, not those two coming
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back. Do you think it's related to
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your new shoes? Because I know you got new
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Brooks. I don't.
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Think so. I haven't really been wearing my
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Brooks a lot because I'm not sure if I'm a big fan of them
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because I don't think that they provide enough arch support and
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it's only on one foot, so I'm thinking it might be like a
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strike thing as well. So are you training in your
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Hokas right now? I'm.
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Training in my Hokas, but I am going to start trying out the
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Nova Blasts 5. They're the ASICS, so I'm going
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to be switching to those just because I've been doing the
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Hokas for so long and I want to just mix it up a little bit to
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try to prevent injury. I think that's smart.
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I'm looking into a pair of those as well, so you'll have to let
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me know what you think if you end up trying them out.
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Yeah. I will.
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I'm actually going to get them later today.
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Oh, heck yeah. OK, well, then let me know.
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Let us all know we're. Back besides the blisters,
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what's going on with your week, Jenna?
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OK, I am really excited to share this story.
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Obviously my low is that my feet are the way that they are, and
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I'm also very, very sore from running a marathon.
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But I had potentially one of the most like uplifting experiences
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I've ever had in my entire life. After I finished my marathon.
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It was a lot colder in California than they were
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anticipating. It was a cooler day and it was
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also like a little bit misty and rainy.
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Actually was like pretty good weather for running a marathon.
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Running in like 50° weather with a mist or a rain actually feels
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pretty good versus like just having to walk around and be
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outside and that. So I was like actually really
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happy about the overcast and the weather that day.
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And I was comfortable the entire race.
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But the moment that I stopped, I got very cold, especially going
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from like 90s a hundreds in Phoenix to 50° cooler in
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California with a little bit of breeze and rain.
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That was pretty big of a difference for me.
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The race that I ran was a point to point.
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So at the finish line, I needed to go back to the shuttles to
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then be shuttled back to the start line, which is where my
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husband and I were staying. And as I was walking there, not
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being dramatic, even though I am sometimes a little bit dramatic,
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I was getting really cold. My teeth were kind of
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chattering. And of course, like I'm walking
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ridiculously because I just ran a marathon and this woman walks
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up to me, unzips her, her jacket, puts it on me and she's
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like, you need this right now. And I was like, I can't take
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your jacket. And she's like, just check to
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make sure there's nothing left in the pockets.
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Like you need this right now. I like didn't want to take it.
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But I was so thankful that I had it because we ended up having to
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wait quite a bit of time before we could get on the next
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available shuttle and then get taken back, which was probably
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about like a 20 ish minute ride. And that saved me because I
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would have been so, so cold. But it really like restored my
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faith in humanity. And I think a lot of times, like
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with everything that's happening in the world, it's really easy
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to kind of forget that there are good people out there.
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And I met a really good person that was just concerned about me
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in that moment. That was really nice.
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And so I just want to give a big shout out, like the camaraderie
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and like just caring nature of people around a race weekend is
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so uplifting. And I think that that's like,
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gosh, like a big perspective for just life right now for me.
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It's just like there are people out there that are willing to
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give you the coat off their back when they see that you're having
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a tough time. But give me chills.
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I have her jacket and I have to pay it forward, so I need to go
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like to a race and donate it or something like that.
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But yeah, I was really. I love that today we're talking
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about seasons and trying to get your period back this season.
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So how are we moving forward to get your period back this
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summer? I'm really.
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Excited to talk about this today and it's a wonderful time to
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focus on getting your period back.
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So optimizing in the summer to get your period back is it's
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just a wonderful opportunity. Riley, we talk a lot about HA&L
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EA. Can you quickly just summarize
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what those things mean? Yeah, So L EA is low energy
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availability. So basically this is when our
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body is in a negative energy availability state and there's
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just not enough energy to go around to have our body
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functioning efficiently and for our performance to be optimized.
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When we're in a low energy availability state, we really
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have to prioritize where our energy is going and that happens
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a lot of the times with athletes who are under fueling.
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If we don't have enough energy to again function properly, we
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start to down regulate a lot of body systems.
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One of those is the menstrual cycle and this is known as
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hypothalamic aid and area. A lot of the times athletes who
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are not fueling enough and or are overtraining will get the
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state of low energy availability and often the first sign is a
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lack of a menstrual cycle. We're here to talk to you all
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about what to do to help get your period back this summer.
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Right now it's May, and we want to help you make sure that in
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the next couple of months your period comes back and that you
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keep it. So Riley, as a first goal, what
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would you recommend or suggest? First off, I think that getting
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your period back is just the best goal that you could have
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this summer. It is such a wonderful goal.
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And when we talk about like losing your period, it just goes
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so much deeper than like losing a period, right?
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There's so many different like side effects and symptoms and
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negative things that are happening to your body, like
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feeling cold all the time, poor digestion, bloating, down
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regulation of the GI. Your brain is actually going to
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be the system that gets down regulated first when it comes to
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low energy availability, which is always like a fun fact.
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I guess you could say it's not really a fun fact, but a lot of
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people don't realize that one. And there's just a lot of other
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like harmful side effects of not having a period.
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So really excited that if you are listening to this episode,
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that is one of your goals this summer.
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This overall goal of getting your period back can be
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extremely challenging, overwhelming, frustrating.
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You might be really, you know, hesitant to get started or you
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might be just like confused on where to start.
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The first thing I would recommend or first mini goal I
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would recommend for you is trying to be realistic, Stick
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with yourself, setting small goals.
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Sustainability is one of the most important things when it
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comes to getting your period back and keeping it.
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It's not going to happen overnight.
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So you have to start off with some small sustainable goals to
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get your momentum and to kind of get your journey started.
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Helping with those small sustainable changes is working
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towards putting your body in a positive state of energy balance
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so that way you can return to all of these normal body systems
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that Riley was referring to before.
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One of the small sustainable changes that I like to recommend
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is making sure that you're not filling your entire plate with a
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lot of fiber. Overdoing fiber is one of the
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things that can make it really difficult to get in all of our
11:14
other macro and micronutrients. And like we've talked about a
11:17
lot on this podcast, one of the things that we often see with
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period recovery is not only macronutrient deficiencies, but
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micronutrient deficiencies as well.
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So making sure that like we're not over consuming fiber, which
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then makes it hard to get our other essential nutrients in as
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well. Riley, what's one of your
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favorite small sustainable changes or tips that you
11:34
recommend in period recovery? I.
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Actually really like that tip that you just provided.
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I think that idea of like quality versus quantity is so
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important because a lot of athletes struggle with getting
11:46
their period back because they feel like they're eating a lot
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with air quotes because they're filling up their plate with
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food. And like just like you mentioned
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Denna, like just because you're filling up your plate with food,
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it doesn't mean that you're getting all of your energy and,
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and you can still be under fuels.
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And I think that is something that's really hard to kind of
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wrap our mind around and something that we work on with
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our athletes a lot. And our period recovery program
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is like, just because your plate is full of food, it doesn't mean
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that you're fueled. A lot of the things that I
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recognize when we have new athletes coming on to our period
12:15
recovery program is that they feel like they're doing a really
12:18
good job eating healthy or they feel like they're doing a really
12:20
good job following the general guidelines for what a quote, UN
12:24
quote healthy intake or healthy fueling plan would look like.
12:27
And oftentimes when they report their fueling, it is a high
12:31
amount of fruits and vegetables, which is a lot of fiber, which
12:34
we would look at from a general perspective and say that's
12:36
great. We do want a good amount of
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fiber and we get a lot of micronutrients from our fruits
12:40
and our vegetables. But when the goal is increasing
12:43
available energy to the body and when we are over consuming
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fiber, it is so difficult to get in everything else that we need
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to put those athletes into a positive energy balance.
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I think a lot of times people often underestimate just how
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much exercise requires from an energy standpoint.
13:00
And so people who categorize themselves as maybe a
13:03
recreational athlete or don't consider themselves an athlete
13:05
don't think that the recommendations for athletes
13:08
apply to them. And they think that they should
13:10
be consuming a lot of fruits and vegetables because that is the
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quote UN quote, healthy thing to do when we look at fueling
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overall. And we're not saying to not eat
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fruits and vegetables. And I think that is a big
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hesitation and a big fear that athletes have when kind of
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jumping into HA recovery. It's thinking that they can't
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like, enjoy the foods that they're feeling with right now
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or that they like fruits and vegetables.
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And they're scared that we're going to be like, no, you can't
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eat them anymore. And that's not what we're
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saying. We're saying that you just need
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a good balance and you need all of your nutrients on the plate.
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When we're putting the carbs on the plate, when we're putting
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the fruits and vegetables, when we're putting the protein, we're
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putting the fats. They all have specific fueling
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focuses. And if we're prioritizing one
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more than the other, we're not going to be optimized in our
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health. We're not going to maximize
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performance because we're going to have an imbalance of the
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nutrients that we need. One of the things that we talk
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so much about in our period recovery program with our period
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recovery athletes is that every single one of those amounts is
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so unique to the individual. So we really help curate a very
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specific fueling plan that helps make sure that that athlete is
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getting in all of those macro nutrients, all of those
14:14
micronutrients, while still keeping their food preferences
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in mind because we don't want to give up your food preferences.
14:20
If you do really love to eat zucchini, like let's keep
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zucchini in your fueling plan. Let's make sure it's something
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that you still get to enjoy. We're definitely not saying that
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you have to cut out the foods that you truly enjoy fueling
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with. It's just making sure that we do
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that in a way that still allows for everything else that your
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body needs, based on the amount of activity that you have and
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based on the goals that you have.
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I love something that you just shared there, Jenna, where you
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talked about like you should not be eliminating foods that you
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enjoy out of your feeling plan. I think that is something that a
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lot of people struggle with because we see this all the time
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when we have new athletes come to the period recovery program
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where they're listing their favorite foods on their intake
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form and they're not consuming any of their favorite foods.
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So no matter what your favorite foods are, you should be
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incorporating those into your fueling plan.
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And everything has a place. A lot of the times if you're not
15:12
enjoying your fueling plan, it's not going to be sustainable.
15:16
And like our first tip talked about is like we want to be
15:18
making sustainable change. We want to be building a
15:21
sustainable lifestyle that puts you in a positive energy balance
15:24
and keeps you there. Because if you're just in a
15:26
positive energy balance for a couple of weeks, you might get
15:29
your period back, but then it's going to be it's going to be
15:31
gone once you kind of go back to old behaviors because you're not
15:34
following a sustainable plan. I think it's really interesting
15:36
when we see that because it is something that happens often
15:39
where they list their favorite food, let's say it's bagels, and
15:41
then they don't ever eat bagels. And so then the question is
15:44
like, well, why aren't we eating bagels?
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And half the time I feel like athletes are like, well, I don't
15:48
know why I'm not eating my favorite food.
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And that is not something that we want to continue.
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We should be enjoying our feeling.
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Part of feeling is enjoying it. What?
15:57
Other tips would you have for athletes who are trying to get
15:59
their period back this summer? RBSN really likes to say that we
16:02
survive season, so that way we can thrive in the offseason
16:06
season with period recovery. Sometimes I think of summertime
16:10
as like the offseason, and summertime is often a time where
16:13
we have less stressful impact from schooling.
16:16
So it's almost like we have this opportunity to maximize less
16:19
stress to help with the recovery of a period because we're not
16:23
involved in school, we're not worried about finals and things
16:25
like that. So it's almost like we have an
16:28
offseason of life. If you happen to be a school
16:31
aged that you do kind of have a break from that.
16:34
So it's kind of a great time to work on the stress component of
16:37
period recovery. Obviously there is a lot that
16:40
goes into period recovery, but managing the mental stress or
16:43
the mental load from other areas of your life is something that
16:45
can impact a successful recovery.
16:47
So addressing those changes might be a little bit easier
16:50
when you don't have the additional stress from school if
16:53
that's something that you are involved in currently.
16:56
I'm so glad that you brought up summertime as being like part of
16:59
this offseason because a big mistake that athletes make is in
17:04
times of offseason or in times of rest, cutting back their
17:07
energy consumption. Maybe you're listening to this
17:09
episode and you're like, yes, summers, my offseason, I'm going
17:12
to cut back on some of the stress.
17:14
I'm going to practice some mindfulness work.
17:16
I'm going to be doing some yoga. I'm going to be really working
17:18
on my stress levels. But then you cut back your
17:21
energy because you're not training as much.
17:23
We're not going to be solving the problem.
17:25
Exactly. For me, my offseason for running
17:28
is summertime because I live in such a hot area of the country
17:31
that it's really hard to run during the summer.
17:33
So that's my offseason from running, and if that happens to
17:36
align with your offseason from running two, we can look at that
17:39
as a decreased stress load from like higher mileage.
17:42
So it also might be something that we can kind of utilize as
17:44
like an offseason or a summer break if that happens to be like
17:47
the same pattern that you're on. Maybe you like to race in the
17:50
spring and late fall, so summertime is a good time to
17:53
focus on something else other than training for a next race.
17:56
We have a different goal right now and it's getting your period
17:59
back. So that way you can come back to
18:00
your late fall race and race a PR.
18:02
Love that. And it's just such a wonderful
18:04
opportunity because you're not training as much to get into
18:07
that positive energy balance because your energy burn and
18:10
your energy like load going out isn't going to be as high.
18:14
And especially if you're somebody who feels like they're
18:16
not as hungry during period recovery or just feeling
18:18
overwhelmed with the amount of food that you have to eat to get
18:21
your period back. These times of low exercise and
18:24
these lower load phases are a wonderful way to get into a
18:27
positive energy balance without having to feel like you're
18:29
stuffed all the time. RBSN really loves to try to keep
18:33
some movement involved in an athlete's recovery journey.
18:36
What tips do you have about that?
18:37
Where that's maybe something that's a little bit stressful
18:40
when thinking about period recovery because a lot of times
18:42
we see online that you have to stop exercising if you want to
18:45
get your period back this summer.
18:47
I know this is not a drives us bananas episode, but it really
18:49
does drive me bananas. All of the misinformation about
18:53
period recovery and a lot of the generic advice online that
18:56
doesn't apply to athletes. RBSN, like you just mentioned,
18:59
we really do try to keep movement and keep training in an
19:03
athlete's plan because we have to learn how to fuel or around
19:06
that exercise. I think the first place to start
19:09
is to really make sure that you're feeling around training.
19:11
So making sure that you're having carbohydrates before
19:13
you're training and having carbohydrates and protein
19:15
afterwards. So kind of like bookending that
19:17
training session with the energy that your body needs to help
19:20
fuel your workout within the energy that your body needs to
19:22
recover, replenish and start rebuilding that muscle protein.
19:25
The reason why RBSN is so passionate about making sure
19:28
that training is kept in the recovery process or at least
19:31
some training. Obviously there are certain
19:33
cases in which a safety concern where we need to decrease
19:36
training, but we try to keep it in there because we know that
19:38
the athletes plan is to return to training at a high level.
19:41
We don't want to completely remove it because then if we go
19:44
from we've stopped training to all of a sudden we're starting
19:46
training. We don't know how to feel
19:47
properly for the training that we're doing.
19:50
And we're going to be in a negative energy balance again
19:52
because maybe we are not compensating for all of a sudden
19:55
the increase of training going from not at all to all of a
19:57
sudden training. Yes, I love that.
19:59
I was actually thinking about this earlier, but I feel like
20:01
all of my athletes in 2025 have been able to continue to train
20:05
in the period recovery. Program.
20:06
Which is a great thing. That's great.
20:08
I do think sometimes too, if we decrease or eliminate exercise
20:12
completely, it creates more of a stress component.
20:14
And again, everybody's going to be different.
20:16
This may or may not apply to you, but if you are somebody who
20:19
is worried that you're going to have to stop all exercise to get
20:23
your period back, I do want to challenge that belief because I
20:26
do think with the right guidance and support, there is a better
20:29
way to do it. The.
20:30
Idea of starting the period recovery journey can be very,
20:33
very intimidating for some people, which is why we created
20:36
the period recovery Guide as an interactive workbook for
20:38
individuals to kind of start that process of what the period
20:41
recovery journey would look like.
20:43
How we start this at RBSN and some more education around
20:46
what's actually happening to the body when you have HA or low
20:49
energy availability and how we can work to increase our energy
20:53
availability to get those kind of steps rolling in order to
20:56
work towards period recovery. For someone who's maybe gone
20:58
through attempting to recover their period on their own, what
21:01
ways would you recommend as a dietitian to kind of help if
21:04
they haven't seen changes let's say within like 2 months?
21:07
Yeah, two months is a good guideline.
21:09
I think if you are actively trying to make changes with your
21:12
fueling and possibly modifying exercise and you have not seen
21:16
any changes within two months, it's an appropriate time to
21:19
taking more aggressive approach. So how are we adding more
21:22
carbohydrates? How are we adding more fats?
21:25
How are we pushing our portions? How are we really making sure
21:28
that we're in that positive energy balance?
21:30
Because I also think too that a big mistake that people make is
21:34
they are just trying to hit random calorie numbers that they
21:38
find on the Internet. And within the period recovery
21:41
guide. We do give example meal plans,
21:43
we do give time lines, we give a lot of structure, but we are not
21:47
providing a calorie range because honestly that doesn't
21:50
really work that well. I'm so glad you brought that up.
21:53
Everyone's calorie range is probably going to be different,
21:55
so that's why we don't provide any caloric ranges or any
21:58
caloric specific numbers within the guide because they're just
22:01
not realistic to apply generically to everybody.
22:04
And we're not looking at days like as different silos like
22:07
we're looking at the trend. And your body needs to be at a
22:10
positive energy balance over a period of time.
22:13
Some days you're going to have low energy availability, some
22:15
days you're going to have positive energy availability.
22:17
But your overall trend needs to be in the positive to get your
22:22
period back and then also to keep it.
22:24
If you're hoping to trend towards period recovery this
22:26
summer and recover your period, we have ways that RBSN can help
22:29
you do so. The RBSN Period Recovery Guide
22:32
is finally live and we will be offering a discount to all of
22:35
our Eat More Carbs girlies. We are so excited to share that
22:38
with you. We will leave all of the
22:39
information for that in the podcast show notes.
22:41
As a huge thank you for listening to the Emar Carbs
22:44
podcast, you can use the code EMC 10 at checkout to get 10%
22:49
off the guide. We hope you enjoyed today's
22:51
episode on how to get your period back this summer.
22:53
If you do have additional questions for Riley and I about
22:56
getting your period back, please reach out.
22:57
We are going to provide our training update.
22:59
So Riley, like we mentioned at the beginning of this episode,
23:01
is training for the New York City Marathon.
23:04
She is 6 months out, which is so exciting.
23:07
I'm so curious to hear if you think you'll continue to train
23:10
with Rena. I know you've been kind of
23:12
trialing that out for your upcoming half marathon.
23:14
And then I'll just provide just like a quick update on how my
23:17
marathon went this weekend. Yes, I feel like you should
23:20
start off with this week though. I want to hear all about your
23:23
weekend recap. Oh my gosh, we could probably do
23:26
an entire episode on just like the race and if that's something
23:30
y'all want to hear, please let us know and we can definitely do
23:32
that. But overall, it was a really
23:34
great race. I'm very glad that I ran it.
23:37
Like I mentioned at the beginning of this, like the
23:38
weather was perfect in my opinion for running a marathon
23:41
because I didn't get too hot and having cloud coverage provides
23:44
so much protection from the sun. So like that was really nice to
23:48
have. That pace was really good and
23:49
really strong towards the beginning of the race and I was
23:51
very happy with how I felt up until about mile 21, which is
23:55
when my legs started to just feel like they were not in the
23:58
race anymore. And even though like capacity
24:01
wise with my lungs and everything like that, I felt
24:03
like I could continue on. My legs just kind of slowed down
24:06
South, so it wasn't exactly the race I was hoping for.
24:08
I was really hoping to continue that pace that I had held
24:11
earlier miles all through 26.2, but that just didn't end up
24:14
happening. But overall, I still had a
24:16
really great time as far as like my finish time, but also I had a
24:20
really good time running the race.
24:21
And I think that it's really easy sometimes to forget that
24:24
like the whole purpose of this is like something that I choose
24:27
to do and enjoy doing. And you can kind of get lost in
24:30
the moment when like paces start to drop or it doesn't workout
24:33
exactly how you wanted it to. But you know, it was is a great
24:37
race. And I have to walk away knowing
24:39
that even in those moments that got really, really tough, I gave
24:42
it everything I had and that time.
24:44
And that just means that I get to, like you always say, like we
24:46
don't fail. We just learn.
24:48
And I think I learned a lot and have a good idea about how I can
24:51
adjust training moving forward. So that way, in those upper
24:54
miles, I feel even better next time.
24:56
And you PR Ed, right? Yes.
24:59
So really, I can't be mad at all.
25:01
I'm going to tell you that every single day for like the next
25:03
week because you're just as competitive as I am and you made
25:07
it. I feel like so much like amazing
25:09
progress, but I know that you have big goals.
25:11
And we both have big goals, but we love big goals.
25:13
So tell me about the progress you're making this week to hit.
25:15
Your big goals yes, I am the queen of setting unrealistic
25:19
goals and then trying to achieve them and then getting upset when
25:23
I did not achieve them So in preparation for my marathon, I'm
25:27
like I've shared on other episodes really working on
25:29
trying to increase my half marathon pace.
25:32
I have a race planned at the end of June it's June 21st and I'm
25:36
I'm going to hopefully PR that race and then I can use that
25:39
race time to plan my training for the New York Marathon.
25:44
Like you mentioned Jenna, I am using run out right now, which I
25:47
actually really like I know that there's like mixed opinions on
25:50
it, but I really think it works really well for me exactly what
25:53
I need right now. I do but four days of running
25:56
and then I have two to three strength days that actually run
25:59
out. Also plans in alignment with my
26:01
running Right now I'm trying to get faster and something that
26:05
I'm really working on, which I've never really focused on
26:07
before. I think this this kind of comes
26:09
back from my like soccer training.
26:11
I'm really working on my recovery.
26:13
So when I do a lot of my interval work, I can easily hit
26:16
the times for my on intervals. But what I've been noticing is
26:19
I'm struggling to hit my recovery pace times.
26:21
So that's something I've been working on.
26:23
Just trying to make the up and downs less up and down and
26:26
recover at a little bit higher of a heart rate.
26:28
That's kind of what I've been working on right now.
26:30
I love that. Do you want to share your pace
26:34
goal for your half marathon? I'm trying to do a 133.
26:37
That's awesome. We'll see.
26:39
Again, set unrealistic goals. So, you know, we'll see, yeah.
26:42
That's a great goal. We'll see.
26:44
We will see. But I'm trying to PR and.
26:46
I'm excited for you. I'm on week 5 of my 11 week
26:49
training plan. This is my D load week right
26:52
now. This is really interesting.
26:54
I'm actually very curious on your opinion on this.
26:56
But I have I think it's next week or no it's week 7.
27:02
I'm actually running 13.1 miles. They have me doing like a mock
27:05
1. I won't run at race pace, but
27:07
I've actually never done the full distance during the
27:10
training plan before. That's not something I have ever
27:12
done either, but after my experience this past weekend I
27:17
think that having something closer to maybe not like the
27:20
full 26 for a marathon, but having mileage that is your body
27:24
is more familiar with as far as what you're about to run is a
27:28
good thing. Not a professional coach though
27:30
so don't quote me on that, but I think that's a good plan.
27:33
That was been really what my main goal is right now is to
27:37
just trying to be between like 26 and like 32 miles per week,
27:41
just to like have that as my base so that when I jump into
27:44
marathon training, I'm able to kind of take on some of that
27:47
higher mileage. Again, not a professional, but
27:50
that just feels right to me. Yeah, well, we're.
27:52
Excited to follow you along and hear about all of these
27:54
increases in training and everything that has been going
27:57
on. And please keep us updated on
27:59
your thoughts on Rena. I'm hearing a lot about it right
28:01
now. So I'm very curious and we
28:02
appreciate like your honest review of it, like we're not
28:05
sponsored by Rena or anything like that, having your honest
28:08
opinion of it. So thank you.
28:10
I'm super happy. To like share if anybody has
28:12
questions about it. And I think it's definitely
28:14
something that is very like individual preference.
28:17
I also, if I hadn't been running consistently over the past year
28:21
and even before that, if I wasn't familiar with training, I
28:24
don't think I'd recommend it. There's different tiers of it as
28:27
well. So I think you kind of have to
28:28
like understand a little bit about the sport, not just like
28:31
finally follow it. Maybe we'll have to have an
28:33
entire episode on like a tutorial from Riley about how to
28:36
use Runner. All their running coaches are
28:38
going to come for me. If you do have questions for
28:40
Riley and I about running, about period recovery, about getting
28:43
your period back this summer, we're more than happy to answer
28:46
those. So you can always leave them in
28:47
the comments of this podcast or you can reach out to us online.
28:50
You can find Riley on Instagram at easy dot sports dot nutrition
28:53
and you can find me at Jenna dot Fisher dot nutrition.
28:56
Thank you so much for listening to this episode.
28:57
Please make sure you rate, subscribe and review.
29:00
And as always, remember to eat more carbs.