1 00:00:00,360 --> 00:00:03,960 You're listening to episode 211 of the Marathon Running Podcast. 2 00:00:04,320 --> 00:00:06,640 In this episode, we're going to learn about summer heat 3 00:00:06,640 --> 00:00:16,040 training. This is the Marathon Running 4 00:00:16,040 --> 00:00:18,600 Podcast by Letty and Ryan from We Got the Runs. 5 00:00:18,920 --> 00:00:21,920 Join us in our running community for weekly content that is 6 00:00:21,920 --> 00:00:25,720 motivational, educational and inspirational, and that the 7 00:00:25,720 --> 00:00:28,560 Marathon Running Podcast take you from the starting line to 8 00:00:28,560 --> 00:00:37,520 the finish line and beyond. Hey runners, and welcome to 9 00:00:37,520 --> 00:00:40,240 episode 211. My name is Letty. 10 00:00:40,280 --> 00:00:42,200 My name is Ryan. And we are back for another 11 00:00:42,200 --> 00:00:44,040 episode of the Marathon Running Podcast. 12 00:00:44,040 --> 00:00:47,240 Thank you for tuning in. We do our weekly podcasts on all 13 00:00:47,240 --> 00:00:50,320 things running, coaching, nutrition, mental toughness, 14 00:00:50,560 --> 00:00:52,600 inspirational stories, race recaps. 15 00:00:52,600 --> 00:00:56,280 And now we have a YouTube channel at Running Podcasts 16 00:00:56,480 --> 00:00:59,920 where you can check out additional information, some 17 00:00:59,920 --> 00:01:03,880 reviews of shoes, some race recaps, and what else have you 18 00:01:04,120 --> 00:01:05,319 created Letty? Yes. 19 00:01:05,319 --> 00:01:09,520 So on YouTube you find our vlogs, we travel to races, we do 20 00:01:09,600 --> 00:01:13,320 show reviews, gear reviews and hopefully some helpful videos 21 00:01:13,320 --> 00:01:17,440 such as what to pack for marathon, how to do drills, etc. 22 00:01:17,880 --> 00:01:20,520 So make sure you go there, check us out, and of course, 23 00:01:20,520 --> 00:01:23,120 subscribe, right? Subscribe and click the like 24 00:01:23,120 --> 00:01:24,840 button for the YouTube algorithm. 25 00:01:24,960 --> 00:01:28,320 In YouTube, I guess you need 1000 subscribers to monetize. 26 00:01:28,320 --> 00:01:29,920 So how many subscribers do you have? 27 00:01:30,160 --> 00:01:33,400 Two, my mother and my brother. And I'm still trying to convince 28 00:01:33,400 --> 00:01:35,000 you, Ryan, to subscribe to my channel. 29 00:01:35,000 --> 00:01:36,920 I did subscribe. So we have 3. 30 00:01:37,040 --> 00:01:41,960 I think my mom did too. 4 So now we need 996 more subscribers in 31 00:01:41,960 --> 00:01:44,800 order to reach our thousand subscriber goal. 32 00:01:45,280 --> 00:01:48,920 Which at that point you monetize and you get shown to other 33 00:01:49,120 --> 00:01:51,440 watchers a lot more. That's what I hear. 34 00:01:51,720 --> 00:01:54,600 And you get like $0.03 per video watch or something. 35 00:01:54,640 --> 00:01:56,120 Yeah, we're making the big bucks. 36 00:01:56,120 --> 00:01:58,120 Just like with this podcast, anyway. 37 00:01:58,160 --> 00:02:01,400 So subscribe to our YouTube channel because so that he does 38 00:02:01,400 --> 00:02:03,720 put a lot of hard work into making the videos and she does 39 00:02:03,720 --> 00:02:07,240 enjoy it too, which is cool. I think that what's helpful, 40 00:02:07,240 --> 00:02:10,320 though, is getting feedback to know whether or not they're 41 00:02:10,320 --> 00:02:13,280 useful and to see whether or not people actually enjoy it. 42 00:02:13,280 --> 00:02:14,760 So if you get a chance, go check it out. 43 00:02:14,920 --> 00:02:17,920 Yes, and comment on our videos. Let us know what you want to 44 00:02:17,920 --> 00:02:19,720 see. So that you're always good at 45 00:02:19,720 --> 00:02:23,600 trying to coordinate timing with your topics. 46 00:02:23,600 --> 00:02:29,120 And I think this is a good one because it's getting hotter out 47 00:02:29,360 --> 00:02:32,600 now it's becoming summertime or getting close to summertime, 48 00:02:32,600 --> 00:02:35,400 especially in Florida. And so it's important to know 49 00:02:36,040 --> 00:02:38,600 what to look out for, how to handle the heat. 50 00:02:39,120 --> 00:02:40,880 Thank you Ryan, I appreciate the kudos. 51 00:02:40,880 --> 00:02:45,360 I almost chose to have a an episode on winter training, but 52 00:02:45,360 --> 00:02:47,520 then I'm glad I made this decision. 53 00:02:47,840 --> 00:02:49,680 So Lenny, who is the guest today so. 54 00:02:49,680 --> 00:02:53,440 Our guest today is running coach Erica Whites, who lives in 55 00:02:53,440 --> 00:02:55,880 Florida. So obviously she's pretty savvy 56 00:02:55,880 --> 00:02:59,760 when it comes to heat training, and we talk about all sorts of 57 00:02:59,760 --> 00:03:01,920 things. We talk about the physiological 58 00:03:01,920 --> 00:03:04,680 adaptations that happen when you heat train. 59 00:03:04,960 --> 00:03:08,160 We talk about how long heat acclimatization takes. 60 00:03:08,520 --> 00:03:13,560 We talk about hydration strategies, core temperatures, 61 00:03:13,600 --> 00:03:17,240 how to manage it. We talk about how to calculate 62 00:03:17,240 --> 00:03:19,760 your sweat rate. We talk about some nutritional 63 00:03:19,760 --> 00:03:22,160 adjustments and other adjustments that we do. 64 00:03:23,080 --> 00:03:24,600 My gosh, what else do we talk about? 65 00:03:24,960 --> 00:03:28,880 We talk about heat exhaustion and heat stroke and the impact 66 00:03:28,880 --> 00:03:32,640 of humidity. So very, very good stuff for, 67 00:03:33,440 --> 00:03:36,200 like you said earlier, the upcoming summer. 68 00:03:36,480 --> 00:03:39,960 I feel like for those of us that believe in global warming, it is 69 00:03:39,960 --> 00:03:43,520 getting hotter every year. Yeah, you talk about the new 70 00:03:43,520 --> 00:03:46,520 Garmin thermometer. Oh, I didn't know there was one. 71 00:03:47,160 --> 00:03:49,840 Yeah, it's a rectal thermometer that Bluetooths to your Garmin, 72 00:03:49,840 --> 00:03:51,840 so that way when you're running, you know how hot you are. 73 00:03:53,000 --> 00:03:56,520 I can't wait to get one, hopefully they're not so 74 00:03:56,520 --> 00:03:58,960 expensive so I don't have to get a refurbished 1. 75 00:04:01,360 --> 00:04:03,360 Oh that's gross. I think there's other ways to 76 00:04:03,360 --> 00:04:05,280 check your temperature would probably be more popular. 77 00:04:06,520 --> 00:04:10,280 As runners, we love accuracy. We wear the heart rate strap. 78 00:04:10,280 --> 00:04:13,000 We might as well use the rectal. The most accurate? 79 00:04:13,360 --> 00:04:15,120 Oh wow, I don't know how this happened. 80 00:04:15,680 --> 00:04:19,360 Anyway, Are you ready to hop into today's conversation? 81 00:04:19,399 --> 00:04:22,680 It's probably best we do that. All right, so without any 82 00:04:22,680 --> 00:04:25,440 further ado, we're now going to play our conversation with 83 00:04:25,720 --> 00:04:31,920 running coach Erica Whites. All right, so I'm back on with 84 00:04:32,000 --> 00:04:34,480 Coach Erica Whites. Erica, thank you so much for 85 00:04:34,480 --> 00:04:36,800 joining me again. Thanks, Letty. 86 00:04:36,800 --> 00:04:38,800 I'm so excited to be back on and talking to you. 87 00:04:39,240 --> 00:04:42,960 Yes, and today we're talking about heat training, which is, 88 00:04:42,960 --> 00:04:44,400 you know, you and I were just talking about it. 89 00:04:44,400 --> 00:04:47,040 We live in Florida. We're recording this towards the 90 00:04:47,040 --> 00:04:48,920 end of May. It already feels like summer 91 00:04:48,920 --> 00:04:51,440 because we get runs in the 80s and 90s. 92 00:04:51,440 --> 00:04:54,800 So it's, you know, I think that's what kind of makes you 93 00:04:54,800 --> 00:04:57,760 the perfect run code to talk about this topic. 94 00:04:58,920 --> 00:05:00,760 Thank you. Yeah, it is pretty crazy 95 00:05:00,760 --> 00:05:02,840 weather, right? And now it's May, but it feels 96 00:05:02,840 --> 00:05:05,440 like it's like probably August. Yes. 97 00:05:05,440 --> 00:05:08,880 And it's going to be like that probably towards until September 98 00:05:08,880 --> 00:05:12,040 ish until it maybe cools down a little bit. 99 00:05:12,040 --> 00:05:14,680 I want to say December is when we have the colder weather, 100 00:05:14,680 --> 00:05:17,560 colder. I'm saying that with air quotes 101 00:05:17,560 --> 00:05:21,640 because that's 67 days. Yeah, that's right. 102 00:05:21,720 --> 00:05:23,520 I know we're lucky that we live in Florida. 103 00:05:23,520 --> 00:05:26,680 It's nice all year round. And then the heat during this 104 00:05:26,680 --> 00:05:29,280 time between May and September is probably the most challenging 105 00:05:29,280 --> 00:05:31,680 time for running. But doesn't it feel like it gets 106 00:05:31,680 --> 00:05:34,440 harder every year? It does, it does. 107 00:05:34,440 --> 00:05:36,560 And we'll we'll hop into why that is perhaps too. 108 00:05:36,560 --> 00:05:41,040 But let's get started with, you know, what happens when we run 109 00:05:41,040 --> 00:05:43,040 in hot climates. Let's talk about the 110 00:05:43,440 --> 00:05:46,520 physiological adaptations. Can you perhaps explain what 111 00:05:46,520 --> 00:05:49,640 happens in our bodies when we do heat training and how these 112 00:05:49,640 --> 00:05:53,160 adaptations improve your performance both in hot and 113 00:05:53,160 --> 00:05:56,960 cooler temperatures? Yeah, that's right. 114 00:05:57,080 --> 00:06:00,440 So a lot of people forget about like the amazing benefits that 115 00:06:00,880 --> 00:06:02,720 actually come about from training in the heat. 116 00:06:03,520 --> 00:06:08,160 So it actually increases our plasma volume, which makes more 117 00:06:08,160 --> 00:06:11,000 blood available for circulation. So increases the blood flow and 118 00:06:11,560 --> 00:06:14,840 it helps to cool the body more efficiently and also improves 119 00:06:14,840 --> 00:06:18,320 oxygen delivery to the muscles. So it's kind of like giving your 120 00:06:18,320 --> 00:06:21,480 body like a little upgrade. So it's good to train in the 121 00:06:21,480 --> 00:06:25,920 heat, you know, and also it helps your sweat response too. 122 00:06:25,920 --> 00:06:31,200 So like basically when you train these hot and rough humid heat, 123 00:06:31,360 --> 00:06:34,920 sweaty conditions, you start sweating earlier once you get 124 00:06:34,920 --> 00:06:37,320 used to it. So that cools your body down 125 00:06:37,320 --> 00:06:40,440 faster. So it's kind of like almost a 126 00:06:40,440 --> 00:06:44,160 little built in AC system for yourself, which is really cool. 127 00:06:45,120 --> 00:06:48,240 So I don't know, do you notice that you sweat more? 128 00:06:48,960 --> 00:06:53,560 Like, do you sweat pretty fast? I feel like living in Florida, 129 00:06:54,520 --> 00:06:58,800 by the time at 5 AMI run from my house to the neighbor's mailbox 130 00:06:58,800 --> 00:07:00,520 I'm already sweating and it's just. 131 00:07:00,680 --> 00:07:03,920 I mean, maybe it's also because it's very humid so you feel that 132 00:07:03,920 --> 00:07:07,560 water on your skin, but I'm usually a person that warms up 133 00:07:07,560 --> 00:07:09,800 pretty quickly. Yeah, yeah. 134 00:07:10,000 --> 00:07:12,760 I usually I'm a person that doesn't sweat as much as like 135 00:07:12,800 --> 00:07:16,360 other people do, but I notice now that it's like way more hot 136 00:07:16,480 --> 00:07:19,280 and humid. I'm sweating faster and you do 137 00:07:19,280 --> 00:07:21,440 feel cooler. So I feel like we really need 138 00:07:21,440 --> 00:07:22,640 that. We need to sweat. 139 00:07:22,640 --> 00:07:24,760 If we're not sweating at all, that means we're probably not 140 00:07:24,760 --> 00:07:26,800 drinking enough water or electrolytes too. 141 00:07:27,200 --> 00:07:31,160 Yeah, no, absolutely. Yeah, and also, believe it or 142 00:07:31,160 --> 00:07:33,520 not, the heat also affects your cardiovascular function, like in 143 00:07:33,520 --> 00:07:36,720 a positive way also, so your heart is beating more 144 00:07:36,720 --> 00:07:41,320 efficiently also. So once that happens, that's 145 00:07:41,320 --> 00:07:42,600 reducing the strain on the heart. 146 00:07:42,600 --> 00:07:45,400 So it actually increases your endurance, which is really cool 147 00:07:45,400 --> 00:07:47,520 too. And then there's these things 148 00:07:47,520 --> 00:07:50,240 called like heat shock proteins that you might have heard of, 149 00:07:50,920 --> 00:07:53,480 but they're basically little proteins that help to protect 150 00:07:53,480 --> 00:07:55,880 and repair the cells when they're under stress. 151 00:07:56,880 --> 00:08:00,040 So it actually improves our body's resilience to the heat so 152 00:08:00,040 --> 00:08:01,680 we can handle it more efficiently. 153 00:08:01,680 --> 00:08:06,440 So like a lot of runners that race in hot temperatures, they 154 00:08:06,440 --> 00:08:10,120 try not to, But if you do, it's good to get that heat 155 00:08:10,120 --> 00:08:13,240 acclamation. Like just practice running in 156 00:08:13,240 --> 00:08:15,480 those really hot humid conditions. 157 00:08:15,920 --> 00:08:18,960 Some people even go into saunas like after they've finished 158 00:08:18,960 --> 00:08:21,240 running. I know a lot of people from the 159 00:08:21,240 --> 00:08:24,800 Olympic trials mentioned that they did that in preparing for 160 00:08:24,800 --> 00:08:27,440 the race in Florida cause a lot of them are used to training 161 00:08:27,440 --> 00:08:31,160 cooler temperatures. So yeah, some good benefits. 162 00:08:31,560 --> 00:08:33,559 You kind of alluded to it earlier. 163 00:08:34,320 --> 00:08:37,799 Besides the benefits, obviously we have to change some things in 164 00:08:37,799 --> 00:08:39,559 order to be able to survive this heat. 165 00:08:39,559 --> 00:08:42,640 So let's talk a little bit about hydration and hydration 166 00:08:42,640 --> 00:08:46,560 strategies for marathon runners training in hot conditions, and 167 00:08:46,560 --> 00:08:50,280 how these strategies are different from the people that 168 00:08:50,280 --> 00:08:53,720 train in cooler conditions. Yeah, definitely. 169 00:08:54,240 --> 00:08:56,080 So I'm always drinking water all day. 170 00:08:56,160 --> 00:08:58,560 I have like three water bottles on me right now. 171 00:08:59,480 --> 00:09:02,360 But not just water, like it's really important to drink 172 00:09:02,480 --> 00:09:06,120 electrolytes also because we need that salt because we're 173 00:09:06,120 --> 00:09:08,600 going to be, you know, we're going to be sweating a lot. 174 00:09:08,600 --> 00:09:10,680 So we need to make sure that we're replenishing those 175 00:09:10,680 --> 00:09:13,360 electrolytes. A lot of people think that like 176 00:09:13,760 --> 00:09:16,400 sometimes they could just drink a ton of water, like 3 bottles 177 00:09:16,400 --> 00:09:19,880 something right before they run, which that might be a little bit 178 00:09:19,880 --> 00:09:21,800 too much. So you want to make sure that 179 00:09:21,800 --> 00:09:25,920 you're drinking like frequently throughout the day, the day 180 00:09:25,960 --> 00:09:30,080 before, the day after, you know, the days that you run, you 181 00:09:30,080 --> 00:09:32,480 always want to make sure that you're consistently drinking 182 00:09:32,480 --> 00:09:35,040 water. And it's actually better to do 183 00:09:35,040 --> 00:09:39,720 like frequent small sips than to drink like big gulps or to drink 184 00:09:39,720 --> 00:09:41,760 like, you know, 20 oz all at once. 185 00:09:42,320 --> 00:09:44,280 But also depends on the person and their lifestyle. 186 00:09:44,280 --> 00:09:47,320 So like, I know a lot of people that I coach, they're like 187 00:09:47,320 --> 00:09:49,080 nurses. They're on their feet like 12 188 00:09:49,080 --> 00:09:51,320 hours a day. They might be working and they 189 00:09:51,320 --> 00:09:53,680 might not have a chance to like run back to their water bottle 190 00:09:54,440 --> 00:09:57,560 and get some hydration. So, so for them, it might 191 00:09:57,560 --> 00:09:59,920 actually be beneficial to try to like, you know, maybe drink a 192 00:09:59,920 --> 00:10:03,240 lot when you wake up and then drink maybe a lot before the 193 00:10:03,240 --> 00:10:06,040 shift just in case you're not able to drink, you know, 194 00:10:06,040 --> 00:10:08,680 frequently throughout the day. But if you can just try to get 195 00:10:08,680 --> 00:10:12,240 those sips in all throughout the day, like always have a water 196 00:10:12,240 --> 00:10:15,200 bottle and maybe a bottle of electrolytes on you. 197 00:10:15,920 --> 00:10:19,320 Like I always tell my athletes to take electrolytes also 198 00:10:19,320 --> 00:10:21,320 because some people think like just water is enough, but it's 199 00:10:21,320 --> 00:10:24,600 not. So to try to have like at least 200 00:10:26,080 --> 00:10:30,680 at least like one or two like forms of hydration every day, 201 00:10:31,400 --> 00:10:35,320 whether that's like element T, noon hydration, there's all 202 00:10:35,320 --> 00:10:36,640 different types that you can have. 203 00:10:37,120 --> 00:10:39,240 And basically it helps to prevent cramps also. 204 00:10:39,240 --> 00:10:42,040 So a lot of people notice that, like when they're running, they 205 00:10:42,040 --> 00:10:44,160 get cramps. But if you have like that good 206 00:10:44,160 --> 00:10:47,480 balance of watered electrolytes, that's definitely gonna help to 207 00:10:47,560 --> 00:10:50,320 prevent those cramps. And like sodium, potassium are 208 00:10:50,320 --> 00:10:53,120 two things that are gonna help a lot too that you could find in 209 00:10:53,120 --> 00:10:57,040 some electrolyte mixes. Or eat more bananas too. 210 00:10:57,880 --> 00:10:59,880 Oh yeah, that's a big source of potassium as well. 211 00:10:59,880 --> 00:11:00,640 Yeah. So that's. 212 00:11:01,680 --> 00:11:05,360 Too many, right? I eat too many one time and 213 00:11:05,360 --> 00:11:06,840 became allergic. So you don't want to do that. 214 00:11:07,680 --> 00:11:10,000 Oh wow, oh wow. I know now I'm good. 215 00:11:10,000 --> 00:11:12,760 I ate one banana a day. That's still good. 216 00:11:12,760 --> 00:11:17,080 That's a pretty good intake for for most people. 217 00:11:17,320 --> 00:11:20,400 My mother is from Ecuador. So if we don't eat a banana a 218 00:11:20,400 --> 00:11:23,280 day, it's you know, I don't, I don't remember how many years 219 00:11:23,280 --> 00:11:25,560 that has not happened just because it's like, you know, 220 00:11:25,560 --> 00:11:28,520 rice and beans and a banana is is kind of what's on your daily 221 00:11:28,520 --> 00:11:29,040 menu. That's. 222 00:11:29,600 --> 00:11:31,440 So good. Oh my gosh, I love that. 223 00:11:31,440 --> 00:11:34,360 And that's why that, you know, you're used to eating that and 224 00:11:34,360 --> 00:11:37,800 you stay so healthy and have the energy and, you know, good 225 00:11:37,800 --> 00:11:41,320 balance of protein and carbs, That's probably a good. 226 00:11:41,720 --> 00:11:43,280 Reason. Yeah, now I see my kids doing it 227 00:11:43,280 --> 00:11:45,440 too. But anyway, all right, so going 228 00:11:45,440 --> 00:11:48,480 back to those runners that came for the Olympic Trials and 229 00:11:48,480 --> 00:11:51,200 spinning off that, let's talk about heat acclimatization. 230 00:11:51,200 --> 00:11:55,160 How long does it typically take for a runner to acclimate to the 231 00:11:55,160 --> 00:11:58,240 hot running conditions? And what specific steps are 232 00:11:58,240 --> 00:12:00,600 there that the runner could take to facilitate this 233 00:12:00,680 --> 00:12:04,280 acclimatization process? Yeah, yeah, definitely. 234 00:12:04,280 --> 00:12:08,480 So usually for heat acclimatization or however you 235 00:12:08,480 --> 00:12:12,440 say, it usually takes about 10 to 14 days of like regular 236 00:12:12,440 --> 00:12:15,400 exposure to the heat, which is actually less than altitude 237 00:12:15,400 --> 00:12:18,080 training because if you were going to go try to get used to 238 00:12:18,080 --> 00:12:21,200 the altitude before running in a high altitude climate, it would 239 00:12:21,200 --> 00:12:25,240 take like 3 weeks. And so, yeah, so 10 to 14 days 240 00:12:25,240 --> 00:12:28,800 for heat, it's a little bit less time, which is nice if you do 241 00:12:28,800 --> 00:12:31,520 have a race in the heat. And so like you want to 242 00:12:31,520 --> 00:12:34,200 gradually increase your exposure, so you don't want to 243 00:12:34,200 --> 00:12:36,040 go out right away and run like 10. 244 00:12:36,040 --> 00:12:38,160 You know, if you're E running 10 miles a day, you don't want to 245 00:12:38,160 --> 00:12:42,080 go out and run 10 miles right away in the heat your first day 246 00:12:42,080 --> 00:12:44,120 because that might be like a big shock to you. 247 00:12:44,880 --> 00:12:47,400 So maybe like if you have a treadmill nearby, you can run 248 00:12:47,400 --> 00:12:50,760 like 3 or 4 miles or five, depending on your fitness and 249 00:12:50,760 --> 00:12:52,840 then go finish the rest on the treadmill. 250 00:12:53,000 --> 00:12:56,120 Actually have some athletes who do that here, even though, you 251 00:12:56,120 --> 00:12:57,200 know, we're kind of more used to it. 252 00:12:57,200 --> 00:13:00,160 But it can be challenging, especially if you're if you get 253 00:13:00,160 --> 00:13:02,880 out after 6:30 in the morning when it's like crazy, crazy hot. 254 00:13:03,520 --> 00:13:06,280 So yeah, try to like gradually work your way into it. 255 00:13:06,400 --> 00:13:08,920 Just kind of like how you'd break in shoes and that's how 256 00:13:08,920 --> 00:13:11,560 you want to break yourself into running in the crazy heat if 257 00:13:11,560 --> 00:13:15,280 you're not used to it. I know for myself, like I was in 258 00:13:15,280 --> 00:13:19,720 England for like 3 weeks and I was used to the cool weather. 259 00:13:19,720 --> 00:13:22,960 Then I came back here and it was like it just got crazy hot. 260 00:13:23,160 --> 00:13:28,240 And it's been 16 days since I've been back and I'm like, still, I 261 00:13:28,240 --> 00:13:31,520 still feel like I'm, you know, still acclimatizing to it. 262 00:13:32,040 --> 00:13:34,400 But in the beginning I was like, I never remembered heat training 263 00:13:34,400 --> 00:13:37,920 being this hard. So yeah, so now I know like, I 264 00:13:38,000 --> 00:13:39,480 need to get out there consistently. 265 00:13:39,480 --> 00:13:43,120 And like, another good thing is like to run at the same time 266 00:13:43,120 --> 00:13:45,760 every day if you're able to, or like around the same time 267 00:13:46,840 --> 00:13:50,560 because and, and like if you're able, if you want to really 268 00:13:50,560 --> 00:13:53,160 acclimatize the heat, like run when the temperatures are the 269 00:13:53,160 --> 00:13:55,720 hottest. I know my friend who's a 270 00:13:55,720 --> 00:13:59,160 triathlete does that because by the time she's on her when she's 271 00:13:59,160 --> 00:14:02,120 doing a triathlon race, by the time she's on her like run 272 00:14:02,120 --> 00:14:06,120 portion, it's usually midday. You know, triathlon's like half 273 00:14:06,120 --> 00:14:08,440 Ironman, it'll be like four or four and a half five hours. 274 00:14:09,120 --> 00:14:11,800 So she like is used to running it like, like her coach will 275 00:14:11,800 --> 00:14:14,720 tell her to run at like 12 noon. And that's when it's like the 276 00:14:14,720 --> 00:14:16,680 craziest time of day. But then when she gets to the 277 00:14:16,680 --> 00:14:18,080 race, she's able to get through it. 278 00:14:19,040 --> 00:14:21,920 Yes, also depends on like you know what you're training for. 279 00:14:22,160 --> 00:14:25,200 But hydration and recovery are really important too. 280 00:14:25,200 --> 00:14:27,960 So like making sure you're maintaining like the proper 281 00:14:27,960 --> 00:14:31,280 hydration, like we said before with the small frequent zips and 282 00:14:31,280 --> 00:14:33,840 then also using like different cooling techniques. 283 00:14:34,200 --> 00:14:36,400 There's so many different cooling techniques you can do. 284 00:14:36,800 --> 00:14:40,800 Also like there's this thing my friend wears in her head that 285 00:14:40,800 --> 00:14:42,920 like it's just like kind of frozen. 286 00:14:42,920 --> 00:14:44,640 I don't know, I have to find out what it's called. 287 00:14:44,840 --> 00:14:48,280 But anyway, you can put like a cooling headband on. 288 00:14:48,280 --> 00:14:49,320 I think that's kind of what it is. 289 00:14:50,120 --> 00:14:53,000 You could even like take a hat, dunk it in the water. 290 00:14:53,000 --> 00:14:54,520 I used to tell my athletes to do this. 291 00:14:54,520 --> 00:14:57,000 I'm not really a big hat person, but visor maybe. 292 00:14:57,680 --> 00:14:59,680 And then I would like put it in the freezer. 293 00:14:59,880 --> 00:15:02,640 And then when you wake up in the morning, you have a frozen hat 294 00:15:02,640 --> 00:15:05,280 and you just wear it. And that actually really helps 295 00:15:05,280 --> 00:15:07,760 with like feeling cool throughout the run, even if it's 296 00:15:07,760 --> 00:15:10,960 not cool out. Another cool thing I did was 297 00:15:10,960 --> 00:15:13,600 like in New Jersey, there's always a week where it was like 298 00:15:13,600 --> 00:15:18,160 100° and was actually pretty similar to Florida weather. 299 00:15:18,360 --> 00:15:21,960 And I would jump in the ocean before my run and because I'd 300 00:15:21,960 --> 00:15:25,400 run at the beach and then I actually felt like so cool the 301 00:15:25,400 --> 00:15:27,440 whole run even though it was like 100° outside. 302 00:15:27,800 --> 00:15:31,320 So that's some other things you can do to kind of combat that 303 00:15:31,320 --> 00:15:33,800 heat. That would make me super scared 304 00:15:33,800 --> 00:15:39,000 about the chafing. But if obviously you have the 305 00:15:39,000 --> 00:15:43,400 right clothing for that, you know, talking about those 306 00:15:43,400 --> 00:15:46,240 techniques. I saw that Clayton Young during 307 00:15:46,240 --> 00:15:50,320 the Olympic trials had water bottles with hats on them that 308 00:15:50,320 --> 00:15:52,880 were Feist as well or something like that. 309 00:15:53,120 --> 00:15:55,240 And he had signed them. And every time he would, like 310 00:15:55,240 --> 00:15:57,840 take off one of his hats, he would throw them into the 311 00:15:57,840 --> 00:16:00,400 crowds. And then I guess it was almost 312 00:16:00,400 --> 00:16:04,440 like a scavenger hunt slash trivia for people to return the 313 00:16:04,440 --> 00:16:06,200 hats to him. So it was like. 314 00:16:06,560 --> 00:16:08,800 It's so funny. Yeah, I'll have. 315 00:16:08,800 --> 00:16:11,520 To find the article and link that here in the show notes. 316 00:16:11,720 --> 00:16:15,160 I also have another friend and she runs on a golf course and 317 00:16:15,160 --> 00:16:18,120 every time she stops at one of the water stops there's usually 318 00:16:18,120 --> 00:16:21,360 a ice chest and she pours iced water over herself. 319 00:16:21,360 --> 00:16:24,280 So that cooling technique is probably also when it's really 320 00:16:24,280 --> 00:16:26,200 cool. That's really smart. 321 00:16:26,200 --> 00:16:28,000 Yeah. There's so many little tips and 322 00:16:28,000 --> 00:16:31,480 tricks like even in college, my friend used to say like put 323 00:16:31,480 --> 00:16:35,960 water on your forearm or like, or just like on your arms and 324 00:16:35,960 --> 00:16:38,120 that cools you off. And so whenever I get to like a 325 00:16:38,120 --> 00:16:41,160 drinking cotton, hopefully it's cold and I'll just put the water 326 00:16:41,160 --> 00:16:43,280 on me. And you know, I'll just like put 327 00:16:43,280 --> 00:16:46,480 it on my neck and places that usually you feel the hottest. 328 00:16:46,800 --> 00:16:49,320 But yeah, there's there's a lot of tricks to get around it and 329 00:16:49,320 --> 00:16:50,520 jump in a pool in the middle of a run. 330 00:16:50,520 --> 00:16:51,880 I used to do that in college too. 331 00:16:53,280 --> 00:16:54,720 Obviously you went to College in Florida. 332 00:16:58,040 --> 00:17:02,840 All right, so now from our sponsor, Tifosi Optics. 333 00:17:02,880 --> 00:17:06,760 Tifosi, the brand name is the Italian word for superfan, and 334 00:17:06,760 --> 00:17:08,720 that's who they make the eyewear for. 335 00:17:08,720 --> 00:17:11,000 Their slogan is live your passion. 336 00:17:11,240 --> 00:17:14,440 They have a ton of different glasses on their website, which 337 00:17:14,440 --> 00:17:18,560 are anything from polarized sunglasses to bike riding 338 00:17:18,560 --> 00:17:21,160 sunglasses, really cool designs. 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It's basically to 350 00:17:53,080 --> 00:17:58,080 focioptics.com. Our discount code is MRP 20 for 351 00:17:58,080 --> 00:18:01,840 20% off and we will put that into our show notes. 352 00:18:02,360 --> 00:18:05,240 Marathon Running Podcast 20, MRP 20. 353 00:18:05,480 --> 00:18:10,040 Yes. Hey runners, have you ever heard 354 00:18:10,040 --> 00:18:12,920 of Runner athletics? That's RUNUR. 355 00:18:13,040 --> 00:18:15,720 Runner Athletics is the ultimate go to brain for all your 356 00:18:15,720 --> 00:18:19,040 athletic apparel needs. Picture this soft joggers 357 00:18:19,080 --> 00:18:21,160 perfect companions for your running journey. 358 00:18:21,400 --> 00:18:24,400 The runcation joggers are made from crazy soft runcation 359 00:18:24,400 --> 00:18:26,600 fabric. They're oversized, baggy and 360 00:18:26,600 --> 00:18:29,360 crafted with a perfect weight fabric to keep you comfortable 361 00:18:29,360 --> 00:18:33,000 at any climate. Now if you prefer a snug fit, 362 00:18:33,280 --> 00:18:35,240 check out their run Active joggers. 363 00:18:35,280 --> 00:18:37,680 They're designed for both performance and styles with no 364 00:18:37,680 --> 00:18:39,560 cotton and nothing to worry about. 365 00:18:39,920 --> 00:18:42,280 Last but not least, pair your outfit with the matching 366 00:18:42,280 --> 00:18:44,440 runcation jacket for warmth and style. 367 00:18:44,760 --> 00:18:47,600 So don't compromise on style and comfort. 368 00:18:47,920 --> 00:18:53,200 Check them out at runner dot run, that's RUNUR dot run and 369 00:18:53,200 --> 00:18:59,240 use code RUNUR under score MRP 2420% off. 370 00:19:01,800 --> 00:19:04,840 So going back to, you know, other core temperature 371 00:19:04,840 --> 00:19:08,960 management technologies, techniques, what's available to 372 00:19:09,520 --> 00:19:12,200 monitor and manage those temperatures during the summer 373 00:19:12,200 --> 00:19:16,120 training runs and how can runners use that data to prevent 374 00:19:16,120 --> 00:19:18,720 heat related illnesses? Yeah. 375 00:19:19,120 --> 00:19:21,560 So that's a good idea. So you can wear like, you know, 376 00:19:21,560 --> 00:19:24,600 those wearable sensors so that you have your Garmin, you have 377 00:19:25,200 --> 00:19:28,200 heart rate monitor. I always say like if you have a 378 00:19:28,200 --> 00:19:31,400 newer Garmin, it's usually fairly, you know, gives you a 379 00:19:31,400 --> 00:19:33,720 good idea. It may not be 100% accurate. 380 00:19:33,720 --> 00:19:36,120 So I always tell people if they really want to get into the 381 00:19:36,120 --> 00:19:40,120 heart rate to like buy a heart rate strap and that connects to 382 00:19:40,120 --> 00:19:43,640 your Garmin and it's, it's a lot more accurate than the actual 383 00:19:43,640 --> 00:19:45,680 Garmin. And I noticed the difference 384 00:19:45,680 --> 00:19:49,160 because when I put the heart rate strap on, my heart rate was 385 00:19:49,160 --> 00:19:54,320 like 30 points lower than it was when I wasn't wearing the strap. 386 00:19:54,440 --> 00:19:57,040 So I'm like, oh, my heart rates not as high as I thought it was, 387 00:19:57,240 --> 00:20:00,040 which is pretty good. But usually when you get to the 388 00:20:00,040 --> 00:20:02,600 heat, I noticed some athletes like if they're doing an easy 389 00:20:02,600 --> 00:20:06,240 run, if you're doing easy recovery, run, run, usually your 390 00:20:06,240 --> 00:20:08,240 heart rate is going to be like 140 or under. 391 00:20:08,920 --> 00:20:11,520 But if you. And I, I always try to keep mine 392 00:20:11,520 --> 00:20:14,800 like 1:30 or under if possible, but sometimes you have to 393 00:20:14,960 --> 00:20:18,240 practice and work towards that. So if you start noticing like 394 00:20:18,240 --> 00:20:20,520 you're on an easy run, your heart rate's getting into like 395 00:20:20,520 --> 00:20:25,120 the high one fifties, one 60s, maybe you should folk, you know, 396 00:20:25,280 --> 00:20:27,560 notice that and, and slow it down a little bit. 397 00:20:28,120 --> 00:20:31,160 And it's OK to adjust your time for the heat. 398 00:20:31,680 --> 00:20:34,400 It's always a good thing to actually do that because when I 399 00:20:34,400 --> 00:20:37,040 always tell people when you're running in the heat, go more for 400 00:20:37,040 --> 00:20:41,720 effort than your pace. So perceived efforts always most 401 00:20:41,720 --> 00:20:44,520 important. But yeah, when you're using like 402 00:20:44,520 --> 00:20:46,840 the heart rate monitor, like that can give you some good 403 00:20:47,040 --> 00:20:49,680 instant feedback. And, you know, you want to know 404 00:20:49,680 --> 00:20:52,760 sooner than later to prevent like anything terrible from 405 00:20:52,760 --> 00:20:55,800 happening, like heat stroke or heat exhaustion or anything like 406 00:20:55,800 --> 00:20:59,320 that, you can use those cooling strategies like we talked about, 407 00:20:59,320 --> 00:21:03,080 like, you know, the ice packs, the headbands with the ice cold 408 00:21:03,080 --> 00:21:05,960 towels maybe. Well, women are lucky. 409 00:21:05,960 --> 00:21:08,960 We can put like ice cubes down our sports bra, things like 410 00:21:08,960 --> 00:21:11,520 that. But using those cooling 411 00:21:11,520 --> 00:21:15,640 techniques are really important. Also, like I said, yeah, you 412 00:21:15,640 --> 00:21:18,160 want to make sure that you're adjusting. 413 00:21:18,160 --> 00:21:21,560 So remember that it's OK to slow that pace down. 414 00:21:22,320 --> 00:21:25,680 And then also making sure you're trying to keep your core 415 00:21:25,680 --> 00:21:32,080 temperature as cool as possible, because when your core is cooler 416 00:21:32,080 --> 00:21:33,920 than your whole body is usually going to be cooler. 417 00:21:34,400 --> 00:21:38,200 Also your your head, it's usually like when the winter how 418 00:21:38,240 --> 00:21:40,520 you wear a hat because if your head's warmer and your ears are 419 00:21:40,520 --> 00:21:42,120 warmer and then your whole body's going to be warmer, 420 00:21:42,520 --> 00:21:45,360 similar to the, the cold. Yeah. 421 00:21:45,360 --> 00:21:48,760 So making sure that just making sure you're monitoring, you know 422 00:21:48,760 --> 00:21:52,600 your heart rate using that, using the watch, if you don't 423 00:21:52,600 --> 00:21:56,120 even have a garment, you could like I always tell people when 424 00:21:56,120 --> 00:21:58,640 you're running an easy run, if you can have a conversation 425 00:21:58,640 --> 00:22:00,440 while you're running, that means you're running easy. 426 00:22:01,120 --> 00:22:04,720 So if you like try to talk and you should even be able to sing 427 00:22:04,720 --> 00:22:07,880 on like a recovery run. But if you try to talk and you 428 00:22:07,880 --> 00:22:10,600 can't, then you're like, all right, this is something's going 429 00:22:10,600 --> 00:22:12,760 on. I need to slow down or take even 430 00:22:12,800 --> 00:22:15,640 a walk break if you have to. It's always better to be safe 431 00:22:15,640 --> 00:22:17,120 than sorry in the heat 'cause once. 432 00:22:17,240 --> 00:22:20,640 If you get to like heat a stroke or heat exhaustion, your body's 433 00:22:20,640 --> 00:22:23,720 more susceptible to having that happen again. 434 00:22:24,240 --> 00:22:26,760 So you definitely want to make sure that you do the best you 435 00:22:26,760 --> 00:22:30,600 can to prevent it. And since we're talking about 436 00:22:30,600 --> 00:22:34,960 heat exhaustion, maybe we can talk about what those early 437 00:22:34,960 --> 00:22:38,640 signs are of heat exhaustion, heat stroke that the runner 438 00:22:38,640 --> 00:22:43,000 should be aware of and what they should do if they notice these 439 00:22:43,000 --> 00:22:45,560 symptoms. Yeah, definitely. 440 00:22:45,560 --> 00:22:48,920 So, yeah, you want to make sure that you're aware of like what 441 00:22:48,920 --> 00:22:53,280 these signs could be because it is serious and so heavy 442 00:22:53,280 --> 00:22:55,640 sweating, like if you're sweating a lot more than you 443 00:22:55,640 --> 00:23:01,440 normally do, if you're feeling weak, if you feel dizzy, that's 444 00:23:01,480 --> 00:23:04,320 that's an automatic sign. Like definitely stop, try to get 445 00:23:05,040 --> 00:23:08,880 recover, get shelter if you have a headache, if you're nauseous, 446 00:23:08,880 --> 00:23:12,240 if you're having muscle cramps, all these things. 447 00:23:12,240 --> 00:23:16,120 If you have one or more of those, then that could be a sign 448 00:23:16,120 --> 00:23:19,560 of heat exhaustion. So definitely try to get help, 449 00:23:19,560 --> 00:23:22,680 try to get water, try to cool yourself down as quickly as you 450 00:23:22,680 --> 00:23:25,840 can. And I also try to run in shade a 451 00:23:25,840 --> 00:23:27,800 lot too when it's cooler if possible. 452 00:23:28,200 --> 00:23:31,200 That makes a big difference. And then also like heat stroke, 453 00:23:32,280 --> 00:23:34,080 that's even worse. But if you're experiencing 454 00:23:34,080 --> 00:23:38,080 confusion or like an altered mental state, like like you're 455 00:23:38,080 --> 00:23:41,560 not thinking properly, flush skin, rapid breathing. 456 00:23:41,840 --> 00:23:44,920 If you have a high body temperature, like your 457 00:23:44,920 --> 00:23:47,480 temperature is higher than normal, like those are signs of 458 00:23:47,480 --> 00:23:50,320 heat stroke, which is actually in a medical emergency. 459 00:23:50,320 --> 00:23:53,600 So you'd want to like go to like an insta care, try to get like, 460 00:23:53,880 --> 00:23:56,240 you know, medical help as soon as possible. 461 00:23:57,120 --> 00:24:00,400 So yeah, so So what you should do like if you experience those, 462 00:24:00,920 --> 00:24:04,240 definitely stop running and stop your garment too. 463 00:24:05,080 --> 00:24:08,520 If you have one. Move to a cool shaded area like 464 00:24:08,520 --> 00:24:11,880 some somewhere under the shade. Make sure you rehydrate with 465 00:24:11,880 --> 00:24:15,040 water or like electrolyte drinks as soon as possible. 466 00:24:15,480 --> 00:24:17,760 And then use those cooling methods like we talked about ice 467 00:24:17,760 --> 00:24:23,080 packs, cold towels, cold hats, anything cold ice all over, jump 468 00:24:23,080 --> 00:24:26,840 in a hot in a cold tub. So yeah, if any of these things 469 00:24:26,840 --> 00:24:28,400 happen, make sure you get medical help. 470 00:24:29,360 --> 00:24:33,040 And then that way you prevent anything worse or any serious 471 00:24:33,040 --> 00:24:34,400 health consequences from happening. 472 00:24:35,240 --> 00:24:36,560 Perfect. I love this. 473 00:24:36,800 --> 00:24:39,400 That's great information. And I guess I forgot to ask you 474 00:24:39,400 --> 00:24:44,400 one question and that's about, you know, when we run, we sweat. 475 00:24:44,400 --> 00:24:47,400 Sometimes we just feel wet because we're humid, but a lot 476 00:24:47,400 --> 00:24:50,240 of the times it's also sweat. So I know there's something like 477 00:24:50,240 --> 00:24:53,720 the sweat rate calculations. How can runners accurately 478 00:24:53,720 --> 00:24:57,280 calculate the sweat rate during these hot weather runs? 479 00:24:57,280 --> 00:25:00,160 And why is this information critical for optimizing your 480 00:25:00,160 --> 00:25:02,680 performance and preventing dehydration? 481 00:25:03,680 --> 00:25:04,960 Yeah, that's right. Yeah. 482 00:25:04,960 --> 00:25:08,840 So like in order to calculate your sweat rate, like you can 483 00:25:08,840 --> 00:25:11,680 get a good idea by like weighing yourself before and after your 484 00:25:11,680 --> 00:25:15,000 run. So then you can determine like 485 00:25:15,200 --> 00:25:18,040 how much water you lost. Cause a lot of people say like 486 00:25:18,400 --> 00:25:22,200 they're like 5 or 6 or maybe even more pounds lighter after 487 00:25:22,200 --> 00:25:25,160 they run. So if that happens, that means 488 00:25:25,160 --> 00:25:27,440 you're probably losing way too much water. 489 00:25:27,440 --> 00:25:28,880 That's not, it's not very healthy. 490 00:25:28,880 --> 00:25:31,960 So you want to make sure you're drinking a lot more fluids 491 00:25:31,960 --> 00:25:35,720 throughout the day, having those electrolytes also also like 492 00:25:35,720 --> 00:25:40,520 track your fluid intake. So maybe if it helps and like to 493 00:25:40,520 --> 00:25:44,800 know how much you've actually taken in as far as fluids, you 494 00:25:44,800 --> 00:25:47,960 can write it down or you can even record it on like those 495 00:25:47,960 --> 00:25:51,560 MyFitnessPal apps or any of those apps just to make sure 496 00:25:51,560 --> 00:25:54,160 you're really getting enough. And then but the way to 497 00:25:54,160 --> 00:25:57,600 calculate the sweat rate, so you actually subtract the post run 498 00:25:57,600 --> 00:26:00,760 weight from the pre run weight and you add the amount of fluid 499 00:26:00,760 --> 00:26:03,280 consumed. And then you're gonna divide 500 00:26:03,280 --> 00:26:08,440 that by like how long you ran to get the sweat, sweat rate in 501 00:26:08,440 --> 00:26:12,600 litres per hour. So that we might wanna might, 502 00:26:12,640 --> 00:26:15,960 might want to write that down. So, yeah. 503 00:26:16,280 --> 00:26:18,480 And then it's really important to like, know the sweat rake 504 00:26:18,480 --> 00:26:21,880 because it helps runners to figure out like a good strategy 505 00:26:21,880 --> 00:26:24,920 for hydration. And then how how you're going to 506 00:26:24,920 --> 00:26:27,880 replace those fluids that you lost, you know, during your 507 00:26:27,880 --> 00:26:31,400 runs. And then just overall prevent 508 00:26:31,520 --> 00:26:33,120 dehydration. That's what we really want to 509 00:26:33,120 --> 00:26:35,200 prevent. And sometimes we need more 510 00:26:35,200 --> 00:26:39,000 fluids than we think. So it's better to go a little 511 00:26:39,000 --> 00:26:41,840 over than a little under. I love it. 512 00:26:41,920 --> 00:26:45,360 Thank you for explaining that. And I will listen to this 513 00:26:45,360 --> 00:26:47,920 recording and then put that formula into our show notes so 514 00:26:47,920 --> 00:26:52,080 that way I can have it accurately for our listeners. 515 00:26:52,080 --> 00:26:55,240 If you want to calculate your set rate, which I know that a 516 00:26:55,240 --> 00:26:58,960 lot of people are based in Florida, so that might be that 517 00:26:58,960 --> 00:27:01,440 might be a helpful tool to have to add to our toolbox. 518 00:27:02,200 --> 00:27:04,880 Well, I have one more tip. If you get like one of those 519 00:27:04,880 --> 00:27:08,520 gallon jugs too, even just a gallon jug from like Publix or 520 00:27:08,880 --> 00:27:12,320 whatever supermarket you're at or they have some on Amazon that 521 00:27:12,320 --> 00:27:15,080 tells you like at what time, like how much you should have 522 00:27:15,080 --> 00:27:17,600 drank. So you want to drink like the a 523 00:27:18,320 --> 00:27:22,800 gallon, shoot for a gallon of water a day and that includes 524 00:27:22,800 --> 00:27:25,360 like electrolyttes also. But some runners might want to 525 00:27:25,360 --> 00:27:29,960 have a little tiny bit more than that on especially days that 526 00:27:29,960 --> 00:27:33,120 it's crazy hot out. Perfect. 527 00:27:33,120 --> 00:27:35,400 I think I've seen those on Amazon as well, right? 528 00:27:37,400 --> 00:27:40,880 They're like they make you feel better about drinking water. 529 00:27:41,360 --> 00:27:44,120 Yeah, they do, right. They're like motivation, like 530 00:27:44,160 --> 00:27:45,360 they're. Absolutely motivational. 531 00:27:45,560 --> 00:27:50,440 It's nice to see on those bottles how you know the little 532 00:27:50,440 --> 00:27:53,880 measuring goes down and having that time and it's almost like 533 00:27:53,880 --> 00:27:57,200 hitting a goal in a way. Yeah, it really is. 534 00:27:57,640 --> 00:28:01,000 And it's good for like people that have to use the restroom 535 00:28:01,000 --> 00:28:04,280 and in the middle of the night because it kind of tapers you 536 00:28:04,280 --> 00:28:07,320 off, like you're not drinking as much water later in the day. 537 00:28:07,600 --> 00:28:10,360 But if you drink as much as much as you need, like throughout the 538 00:28:10,360 --> 00:28:12,520 day, then you might not, You probably shouldn't need as much 539 00:28:12,520 --> 00:28:14,520 later. So that way you don't have to 540 00:28:14,520 --> 00:28:16,720 like wake up in the middle of the night as often. 541 00:28:17,840 --> 00:28:19,640 Yeah, no, that's, that's totally true. 542 00:28:19,640 --> 00:28:22,120 I can attest to that. I drink all my water at 4:00 PM 543 00:28:22,120 --> 00:28:25,200 when I realized that I haven't drank any water all day long. 544 00:28:25,560 --> 00:28:28,240 And then that comes with a lot of waking up at night time. 545 00:28:28,240 --> 00:28:30,200 So I will keep that in mind. Maybe I'll get one of those 546 00:28:30,760 --> 00:28:32,680 bottles or maybe you'll add it to your store. 547 00:28:32,680 --> 00:28:35,080 And so then our listeners that will go to your website. 548 00:28:36,160 --> 00:28:39,200 I actually have been thinking about that for a long time and 549 00:28:39,200 --> 00:28:42,560 I'm like, why didn't I do that already with an experience logo 550 00:28:42,560 --> 00:28:44,160 on it? So stay tuned. 551 00:28:46,280 --> 00:28:49,000 I can see her writing it down. I know I'm writing it down. 552 00:28:50,960 --> 00:28:52,480 Awesome. Erica, thank you so much for 553 00:28:52,480 --> 00:28:55,120 coming on. And then if our listeners want 554 00:28:55,120 --> 00:28:58,080 to learn more about your coaching and you, how can they 555 00:28:58,080 --> 00:29:01,160 best find you? Yeah, thank you so much, Letty, 556 00:29:01,160 --> 00:29:03,280 for sure. They can find me either on 557 00:29:03,280 --> 00:29:07,000 Instagram through at exclusive Erica, there's two ES in the 558 00:29:07,000 --> 00:29:11,960 middle there or they can find me on Facebook, Erica Whites or my 559 00:29:11,960 --> 00:29:14,440 team pages team Exclusive Endurance. 560 00:29:14,960 --> 00:29:19,080 They can also go to my website, itsexclusive-endurance.com. 561 00:29:19,480 --> 00:29:22,640 And we have we have a whole lot of stuff coming up. 562 00:29:22,680 --> 00:29:26,760 A new blogs are coming out soon. We got our shop set up with some 563 00:29:26,760 --> 00:29:31,040 cool merchandise and yeah, help runners of all levels too, and 564 00:29:31,040 --> 00:29:33,480 all ages. So if you're looking at up your 565 00:29:33,480 --> 00:29:37,240 running game, we'd love to help you and positively motivate you 566 00:29:37,240 --> 00:29:39,120 too. Perfect. 567 00:29:39,120 --> 00:29:41,120 Thank you so much. Yeah. 568 00:29:41,120 --> 00:29:42,400 Thanks, Letty. Appreciate you. 569 00:29:45,760 --> 00:29:47,680 All right. Thank you, Erica for coming on 570 00:29:47,680 --> 00:29:49,720 and giving us all of this information. 571 00:29:49,720 --> 00:29:53,920 We appreciate it and hopefully with that we are ready for the 572 00:29:53,920 --> 00:29:55,840 summer. Yeah, it's definitely an 573 00:29:55,840 --> 00:29:59,080 important topic and hopefully people can remember some good 574 00:29:59,080 --> 00:30:01,560 tips as to not to get hurt in the heat. 575 00:30:01,920 --> 00:30:04,600 Exactly. And that concludes our episode 576 00:30:04,600 --> 00:30:06,320 for today. Stay tuned for next week's 577 00:30:06,320 --> 00:30:10,160 episode where I promise we will finally air the conversation we 578 00:30:10,160 --> 00:30:12,520 had with CJ Albertson. Until then. 579 00:30:12,600 --> 00:30:18,920 Have a great week of running. Thanks for tuning in. 580 00:30:19,240 --> 00:30:22,040 For more information Ant Marathon Running News, please 581 00:30:22,040 --> 00:30:25,920 head to www.marathonrunningpodcast.com 582 00:30:26,000 --> 00:30:41,480 and we'll be back next week. Are you looking for the perfect 583 00:30:41,480 --> 00:30:43,520 apparel that mirrors your love for running? 584 00:30:43,880 --> 00:30:47,520 Look no further than Run Swag, the go to store by Runners 585 00:30:47,640 --> 00:30:50,320 forerunners. From witty Tees to hoodies that 586 00:30:50,320 --> 00:30:53,720 commemorate your marathon majors to crops that get you motivated, 587 00:30:53,880 --> 00:30:57,200 Run Swags got you covered. 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