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You're listening to episode 218 
of the Marathon Running Podcast.

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In this episode, we're going to 
talk about how to become a 

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better racer. 
This is the Marathon Running 

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Podcast by Letty and Ryan from 
We Got the Runs. 

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Join us in our running community
for weekly content that is 

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motivational, educational, and 
inspirational, and let the 

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Marathon Running Podcast take 
you from the starting line to 

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the finish line and beyond. 
Hey runners, and welcome to the 

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Marathon Running podcast. 
My name is Letty. 

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My name is Ryan. 
And we do our weekly podcasts on

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all things running. 
Thank you so much for tuning in 

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again and if you're new, 
welcome. 

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Our podcast is weekly on all 
things running. 

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Like I said, we have expert 
interviews that talk about 

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training, nutrition, etcetera. 
And today we have a running 

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coach on who talks to us about 
becoming a better racer. 

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So this episode should be very 
good. 

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So Ryan, how have you been? 
We are currently separated by 

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the Atlantic Ocean. 
I'm in Germany, you're in the 

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United States. 
How is it going over there? 

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It's going. 
I'm working mostly and then 

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doing some things around the 
house trying to take care of 

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the. 
Work that needs to be done while

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the kids and the wife are gone. 
Did you say wifes? 

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Maybe accidentally? 
So for those of you that don't 

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know that he was born in Germany
and lived there till she was 16.

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She was a German citizen for 
most of her life and just got 

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dual citizen. 
Our kids are dual citizens and 

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we want them to be able to 
intermingle between both 

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cultures or go back and forth as
much as they want. 

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And we're hoping that it's going
to be a good opportunity for 

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them in the future. 
But to do so, we also want to 

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make sure they know the language
and the culture. 

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So we're trying to get them to 
spend some time there. 

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And for you, it gives you an 
opportunity to run in a new 

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place and escape from the 
Florida heat. 

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Although I do like the heat. 
I know it's been hot over there.

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Florida gets super hot in the 
summer. 

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The weather here is a lot more 
mild and, and we just don't have

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that same humidity. 
So you know, that's, that's 

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something that's definitely 
different. 

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And you have hills. 
Yes, we have hills. 

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It's not as flat as Florida, so 
give and take and every place 

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you go, but what doesn't kill 
you makes you stronger. 

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Which, you know, loops us back 
to our topic today. 

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Today we're gonna talk about how
to become a better racer, how to

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become better at racing. 
And for that, I invited coach 

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Erica Whites on. 
She's a running coach and an 

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Olympic trial runner, meaning 
that she does have a lot of 

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experience in racing. 
If you follow her on Instagram, 

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you can see that she races quite
a lot. 5 KS, 10 KS and the 

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marathon. 
So she was a perfect guest to do

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a deep dive into this topic 
with. 

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I met Erica. 
She did have a lot of like very 

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good energy. 
She seemed really cool. 

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And she's pretty fast too, 
right? 

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Yeah, she's really fast. 
I mean, fast enough to run in 

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the Olympic Trials, which that's
super fast for most of us. 

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She's gotta be doing something 
right. 

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Exactly. 
And, you know, we're gonna hop 

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into the topics of mindset with 
her because obviously that's 

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half the battle if you're 
training. 

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We're talking about all sorts of
things such as the psychology of

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the runner, race day focus, 
mental resilience. 

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We talk about race day routines,
pacing routines, I mean, 

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strategies, fueling all kinds of
race tactics and how to overcome

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challenges on your race day. 
Sounds like something you don't 

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want to miss, so you want to get
into it. 

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Sure. 
So without any further ado, 

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we're now going to play our 
conversation with coach Erica 

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Whites. 
All right, so I'm back on here 

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with Erica White's running coach
extraordinaire. 

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Thank you so much for coming 
back onto my show. 

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Thanks, Letty. 
Appreciate it. 

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I'm excited. 
Me too, and you are the perfect 

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person for this podcast because 
we're going to talk about how to

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be a better racer. 
And so to start this topic, I 

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want you to maybe talk about 
yourself a little bit and tell 

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us about your racing history, 
because you didn't just race any

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marathons, you also part took in
the Olympic trials. 

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Yeah, that's right. 
Oh my gosh. 

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I've learned so much from racing
throughout the years. 

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I was actually just thinking 
about it on a run this morning. 

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I was like, I've been racing 
like, I guess competitively for 

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like 24 years straight. 
But yeah, I would say I didn't 

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learn how to really race until 
2015. 

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That's like five years after 
college, man. 

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There's so many different points
that we can talk about today, so

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I'm excited to get into it. 
It's a big topic to talk about, 

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right? 
So let's let's organize a little

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bit into mindset, race day, 
preparation, racing tactics, 

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post race, you know, those kind 
of takeaways. 

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So if we start talking about the
racing mindset, there is a lot 

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to it. 
So obviously there's a training 

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mindset and then there's a 
racing mindset. 

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So how does the mindset shift 
from training to racing and what

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are your tips for that? 
Yeah, yeah. 

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So when you're training, 
sometimes you're not going. 

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I mean, you might be going all 
out, but you're like kind of 

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breaking it up a little bit, 
usually with like some jogs or 

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intervals in between if you're 
doing like a speed workout. 

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So when it comes to the race, 
you know, you're, you're kind of

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giving it your all for an 
extended period of time. 

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So good way to like good way is 
to kind of visualize. 

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Visualization is really 
important. 

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So maybe before practice, you 
visualize like how, how's this 

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workout gonna go? 
Like imagine yourself 

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successfully completing the 
workout. 

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And then, you know, most likely 
if you do that, you're more 

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likely to have a, a good 
workout. 

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And then you can practice that 
visualization. 

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So also practicing it before a 
race. 

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So I had an, I had a race where 
I imagined myself winning it. 

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It was a marathon, the Napa 
Valley Marathon. 

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And I was like, I just imagined 
myself like crossing the line 

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with my hands in the air and 
kind of imagine like all the 

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feelings that you're going to 
feel when you do well. 

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I like pictured it in my head 
for weeks and weeks before the 

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race and actually ended up it 
ended up happening. 

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So it's really visualization is 
really powerful. 

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Also, like if you set set a good
goal for the race, you're going 

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to have that in your head that's
going to help you to, you know, 

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stay focused in your training, 
which is gonna help you in the 

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race. 
But basically, yeah, when 

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switching from training to 
racing, I think if you kind of 

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treat a lot of your maybe speed 
workouts like a race, that'll 

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kind of get you ready for that 
race. 

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If if you treat everyday like a 
race, you might drive yourself 

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crazy. 
That's why we have like easy 

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runs 'cause then you can kind of
relax though it's easy runs. 

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You can talk, talk to people, 
you know, let your legs recover.

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But a good way to get into that 
racing zone, I think would be 

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like maybe treat, treat a 
practice like a race. 

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Or sometimes I'll give my 
athletes like a mild time trial 

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in the first few weeks of 
training. 

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So then they get like a little 
bit more into that race mindset.

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Another thing you could do kind 
of similarly is remember like 

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the hard things that you've 
overcome, whether it's in 

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running or not in running, but 
just remember like a time when 

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you overcame something really 
challenging and kind of think 

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about that and how you you maybe
succeeded in it. 

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And think like, OK, if I if I 
did this, I can absolutely do 

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this, this speed workout here. 
So that's one thing you could 

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do. 
So, Erica, when you are in a 

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race, how do you overcome the 
voices in your head that say 

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you'll be fine anyway? 
You know you, you've got it. 

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How do you stay in the game? 
Oh, yeah, that's good. 

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Well, usually I'll just try to 
there you could. 

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There's little things you can 
say to yourself in your head. 

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Like I'll say she believes she 
could. 

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So she did. 
And that's just like, OK, I'm 

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gonna do this sometimes. 
Yeah. 

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I mean, if, if you're like 
winning a race and you're like, 

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I'm going to win, no problem. 
I always think if I'm in the 

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lead or something, let's say for
example, I'm like someone has to

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be on my back. 
Like if I back off for a second,

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somebody's going to catch me. 
And then even like, and if it's 

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like a really big race, there's 
going to be a lot of women in 

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front of me, but I'm like, I 
don't even want a guy to pass me

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because so that's like one thing
you can think of. 

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If they do, you can go with 
them. 

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And also it like I've been in a 
situation when, when I run my 

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best marathon, I remember I hit 
like mile 22 and I was like, Oh 

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my gosh, even if I ran like 8 
minute miles for my last four 

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miles, I'm still gonna qualify 
for the Olympic trials, which 

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was a crazy thought. 
I was like, how's this even 

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possible? 
But I'm like, but for me, I 

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think if I slow down a little 
bit, then I'm gonna keep slowing

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down. 
So if I can push it a little bit

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more than I think that my body, 
that momentum's gonna keep me 

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going and flowing. 
And I think like that in 

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workouts also. 
So I think that's why I end up 

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thinking like that in a race. 
So, so the way you practice is 

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gonna translate over into a 
race. 

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So in a workout, I actually did 
a workout with my friend the 

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other day and we took turns 
alternating like who was leading

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and, and we kind of, it's funny 
'cause we're, we're usually kind

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of different fitness levels, 
we're training for different 

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events. 
But she, we were kind, we could 

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kind of meet in the middle of 
where fitness was. 

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And she actually helped me to 
like slow down to like the pace 

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I'm supposed to go to on some of
the repeats. 

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And then I kind of maybe pushed 
her a little bit on some of 

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those where she maybe didn't 
want to push it as much because 

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it was crazy hot out. 
So that's another thing, it's 

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like, you know, maybe grab 
somebody that could like you 

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could do a workout with. 
Cause the goal is really just to

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hit a pace and with long 
workouts, it's like you just 

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want to focus on hitting that 
pace. 

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But yeah, I think like sometimes
it's good to to think someone's 

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always on your back no matter 
what. 

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And also think about like maybe 
what place you want to finish 

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in. 
Like, even though you're not 

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racing against guys, you don't 
want a guy to beat you either. 

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So if you're a girl, so you're 
like, OK, maybe, you know, I 

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just gotta keep moving. 
Keep moving. 

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Yeah, I've been in some races 
where I knew they were right on 

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my back, and that's, like a 
really scary thought. 

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So yeah, just whether they're on
your back or not, just think 

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someone's on your back and 
you're gonna push harder. 

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Wow, I like that. 
Never heard that one before and 

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and I love it. 
I'm gonna try to try to think 

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that way. 
I also like your tip about 

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trying to finish in a certain 
placing because if you're not 

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going to win the race, it's kind
of hard, you know, to to gauge 

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that like you're just running 
the marathon, you're in wave, 

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CD, whatever, E and there's so 
many people behind and in front 

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of you already. 
So that's kind of hard. 

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Yeah, yeah, that's true. 
I know some people listen to 

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music when they run. 
I, I don't do that when I'm 

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racing. 
But you know, if if you do 

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listen to music and you like to 
do that, then you can always put

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on like a really pumping song 
and make sure that happens 

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towards the middle end of the 
race where it gets hard. 

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So what is your reasoning for 
not running with music if you 

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know the effect of music can be,
you know, totally pumping you 

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up? 
I'm just curious. 

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Yeah, well, I do actually when 
I'm, I run with podcasts on like

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a lot of my easy runs because 
then I can get some knowledge 

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while I'm running and like it 
makes me, you know, sometimes 

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it'll run with nothing. 
So I can like meditate. 

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But when I'm racing, I don't 
want to have anything extra on 

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me. 
Excuse me? 

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00:12:03,280 --> 00:12:06,400
Like I've even raced with 
sunglasses only once just 'cause

225
00:12:06,400 --> 00:12:08,160
I didn't want to have that extra
thing. 

226
00:12:08,240 --> 00:12:10,240
And I know, like, it's good to 
wear a visor. 

227
00:12:10,240 --> 00:12:13,720
I do that when I'm training, but
not for like hard workouts or 

228
00:12:13,720 --> 00:12:16,280
when I'm racing because I just 
don't want to have anything 

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00:12:16,280 --> 00:12:19,800
extra on me that I have to like,
think about or worry about 

230
00:12:19,800 --> 00:12:22,280
really. 
I can see that, I can see that. 

231
00:12:22,280 --> 00:12:26,120
Yet, you know, the marathon is 
so long that sometimes, I mean, 

232
00:12:26,120 --> 00:12:28,960
unless you're running one of the
majors or that has a ton of 

233
00:12:28,960 --> 00:12:32,920
support, you'll find yourself in
areas that are completely quiet.

234
00:12:32,920 --> 00:12:35,720
So that that music, I don't 
know, but I, I'm intrigued by it

235
00:12:35,720 --> 00:12:39,240
and I'm going to try to run a 
race without any kind of music 

236
00:12:39,240 --> 00:12:44,320
to just to see how you know you 
can get into the race better 

237
00:12:44,720 --> 00:12:46,640
like that. 
Yeah. 

238
00:12:46,680 --> 00:12:49,160
Do you train with music also? 
Like when you're doing speed 

239
00:12:49,160 --> 00:12:51,840
workouts and stuff. 
Yeah, speed workout I put on 

240
00:12:51,840 --> 00:12:55,920
like salsa, like, you know, 
fast, fast speed stuff and like 

241
00:12:55,920 --> 00:12:57,880
easy runs. 
It's always podcast because I 

242
00:12:57,880 --> 00:12:59,320
feel like it helps you slow 
down. 

243
00:13:00,120 --> 00:13:02,600
Oh yeah, yeah, that's right. 
OK, interesting. 

244
00:13:02,840 --> 00:13:05,520
Yeah, I definitely listen to a 
lot more than I ever used to. 

245
00:13:05,520 --> 00:13:10,560
I used to never do any like any 
like easy runs, even with any 

246
00:13:10,560 --> 00:13:14,400
type of music or podcast. 
But now I'm like, you know, with

247
00:13:14,400 --> 00:13:17,400
all these solo runs, because I 
do a lot of solo runs and 

248
00:13:17,400 --> 00:13:20,040
they're so long and like to 
distract myself from the heat 

249
00:13:20,040 --> 00:13:22,560
and everything. 
Sometimes it's nice to it's nice

250
00:13:22,560 --> 00:13:24,640
to have something in there. 
Yeah, yeah, yeah. 

251
00:13:24,640 --> 00:13:26,680
No, absolutely. 
All right. 

252
00:13:26,680 --> 00:13:29,640
So about mental resilience a 
little bit more. 

253
00:13:30,200 --> 00:13:35,160
So what are your routines that 
you would do on race day to get 

254
00:13:35,160 --> 00:13:38,280
you into that mindset? 
How strict are you with 

255
00:13:38,280 --> 00:13:40,360
yourself? 
How disciplined are you with 

256
00:13:40,360 --> 00:13:43,240
that? 
Yeah, so I have a good like 

257
00:13:43,240 --> 00:13:46,480
routine that that I try to 
follow and I also give my 

258
00:13:46,480 --> 00:13:49,000
athlete it's like a pretty 
similar type of routine. 

259
00:13:49,280 --> 00:13:53,880
I do think that I have not I, I 
think that I can do better with 

260
00:13:53,880 --> 00:13:57,360
my warm up routine because it's,
it's challenging sometimes at a 

261
00:13:57,360 --> 00:14:01,640
race because a lot of races that
I do that are local, I am trying

262
00:14:01,640 --> 00:14:05,160
to get my athletes together to 
like do a team warm up, even 

263
00:14:05,160 --> 00:14:06,400
though we're all kind of 
different levels. 

264
00:14:06,400 --> 00:14:09,040
And then some people might show 
up later than others. 

265
00:14:09,040 --> 00:14:10,800
And then you try to focus on 
yourself too. 

266
00:14:11,160 --> 00:14:14,200
So I'm like, OK, it's time to, 
if it's a race that I'm serious 

267
00:14:14,200 --> 00:14:16,800
about, I'm gonna, which is 
pretty much every race. 

268
00:14:17,280 --> 00:14:21,160
I got to focus on myself. 
But you know, they can, I want 

269
00:14:21,160 --> 00:14:25,240
to try to guide them also. 
So basically my this is like my 

270
00:14:25,240 --> 00:14:28,720
staple routine and it doesn't 
always happen exactly like this,

271
00:14:28,720 --> 00:14:32,600
but this is what I try to do. 
So I'll go for like usually 

272
00:14:35,000 --> 00:14:37,080
sometimes this is like a bonus 
warm up. 

273
00:14:37,360 --> 00:14:41,360
I'll do like a bonus like 10 
minute like run, walk, which is 

274
00:14:41,800 --> 00:14:44,800
very rare this happens. 
But if it does happen with like 

275
00:14:44,800 --> 00:14:48,120
a very slow trot and then I'll 
get some foam rolling in. 

276
00:14:48,120 --> 00:14:51,640
Like I have a foam rolling 
routine that I like to do and a 

277
00:14:51,640 --> 00:14:53,600
quick mobility routine that I 
like to do. 

278
00:14:53,640 --> 00:14:56,440
And if I don't get that bonus 
run in, I'll still do the foam 

279
00:14:56,440 --> 00:14:59,640
rolling mobility at home. 
And then after that I'll go for 

280
00:14:59,640 --> 00:15:03,760
like my real warm up, which is 
usually like about two, 2 1/2 

281
00:15:03,760 --> 00:15:07,040
miles, maybe even 3 miles, 
because the longer you run, the 

282
00:15:07,040 --> 00:15:10,440
longer you have to warm up for 
the longer you've been running, 

283
00:15:10,760 --> 00:15:12,440
your body just takes longer to 
warm up. 

284
00:15:12,440 --> 00:15:16,000
I think so, yeah, usually for my
athletes, I'll recommend like 10

285
00:15:16,000 --> 00:15:18,920
to 15 minute warm ups and 
they'll usually do the same 

286
00:15:18,920 --> 00:15:21,240
length of a warm up that they 
would do before like a speed 

287
00:15:21,240 --> 00:15:24,240
workout. 
So this whole warm up is like 

288
00:15:24,240 --> 00:15:28,080
what I do before almost every 
run and definitely every speed 

289
00:15:28,080 --> 00:15:30,400
workout. 
So then that way I, I'm used to 

290
00:15:30,440 --> 00:15:33,520
it. 
And then so after I do my like, 

291
00:15:33,680 --> 00:15:36,560
you know, 2, two and a half mile
easy run, then I'll come back 

292
00:15:36,560 --> 00:15:38,560
and I'll change my shoes into my
racing shoes. 

293
00:15:38,880 --> 00:15:42,200
And then at this point it's 
probably like 20 to 30 minutes 

294
00:15:42,320 --> 00:15:46,680
ish before the race starts. 
And then I'll get my drills in. 

295
00:15:46,680 --> 00:15:51,800
Like I do a series of drills and
then you know, I'll take my gel 

296
00:15:51,800 --> 00:15:55,720
20 minutes before the race, even
if it's 5K10K for my what race 

297
00:15:55,720 --> 00:15:58,160
it is. 
And then I'll get my strides and

298
00:15:58,160 --> 00:16:00,960
then I'll try to finish the 
strides like 5 minutes before 

299
00:16:00,960 --> 00:16:03,600
the race starts. 
So then that way like, you know,

300
00:16:03,600 --> 00:16:08,480
I'm a little bit cooled down and
focus on ready to go and usually

301
00:16:08,480 --> 00:16:12,640
get like 4 strides that are 
about 170 to 100 meters long. 

302
00:16:12,640 --> 00:16:15,160
And I'll take like a little 
break in between where I just 

303
00:16:15,160 --> 00:16:18,560
like stand, lock a little bit 
and then I'm ready to race. 

304
00:16:19,360 --> 00:16:21,840
I like it. 
I feel like just having that 

305
00:16:21,880 --> 00:16:26,280
totally regimented routine ready
for you is something that 

306
00:16:26,280 --> 00:16:30,320
already alerts your brain your 
everything that you're going 

307
00:16:30,320 --> 00:16:32,560
into race mode. 
So that's probably super 

308
00:16:32,560 --> 00:16:34,960
helpful. 
I also want to mention, you 

309
00:16:34,960 --> 00:16:38,880
know, you've coached me one time
before I got a broken leg, not 

310
00:16:38,880 --> 00:16:42,360
related to whatever you 
prescribed me, but I remember 

311
00:16:42,360 --> 00:16:44,560
you had A skips, B skips and all
that stuff. 

312
00:16:44,880 --> 00:16:47,640
You had me doing that before 
every run and I felt like it 

313
00:16:47,640 --> 00:16:52,320
made such a big difference in 
how serious I was taking the run

314
00:16:52,480 --> 00:16:56,600
and also the mobility because 
you know, I run super early 5:00

315
00:16:56,600 --> 00:16:59,720
in the morning and when you 
don't do that, you're just kind 

316
00:16:59,720 --> 00:17:03,120
of trotting and everything is 
still kind of stiff and achy at 

317
00:17:03,120 --> 00:17:05,440
my old age. 
But with that, it just kind of 

318
00:17:05,440 --> 00:17:08,960
got me more into even the 
training. 

319
00:17:08,960 --> 00:17:11,359
So I think I think we're on to 
something here. 

320
00:17:12,079 --> 00:17:14,440
Yeah, definitely. 
Because I'm telling you before I

321
00:17:14,440 --> 00:17:17,960
had this like mobility foam 
running routine before my run, I

322
00:17:17,960 --> 00:17:20,839
would, it would take me like 5 
to 6 miles just to warm up. 

323
00:17:22,720 --> 00:17:25,359
And like, yeah, that's a long 
time. 

324
00:17:25,599 --> 00:17:27,960
And so usually you're not going 
to warm up that long before a 

325
00:17:27,960 --> 00:17:30,080
race unless you're training for 
like a marathon, which I have 

326
00:17:30,080 --> 00:17:33,560
done like 10-5 to 10 mile 
warmups before a race when I was

327
00:17:33,560 --> 00:17:35,600
marathon training. 
So it's more focused on the 

328
00:17:35,600 --> 00:17:39,360
marathon and the, you know, but 
no, I really think it gets the 

329
00:17:39,360 --> 00:17:42,040
legs moving. 
And even if it's something like 

330
00:17:42,200 --> 00:17:46,280
as simple as a lunge warm up 
where you do like 50 lunges on 

331
00:17:46,400 --> 00:17:49,920
total before your run, it sounds
like a lot, but it only takes 

332
00:17:49,920 --> 00:17:52,200
like 5 minutes. 
So yeah, just getting like a 

333
00:17:52,200 --> 00:17:54,560
little something in makes a big,
big. 

334
00:17:54,560 --> 00:17:57,360
Difference yeah, no, I I like 
it. 

335
00:17:58,080 --> 00:18:01,600
All right, so let's talk about 
some other pre race things that 

336
00:18:01,600 --> 00:18:04,160
you can do to get into the 
racing mindset. 

337
00:18:04,480 --> 00:18:07,600
Maybe you can talk to us about 
some other routines that you 

338
00:18:07,600 --> 00:18:09,840
have. 
Yeah. 

339
00:18:10,160 --> 00:18:14,400
So like before a race. 
So I kind of gave you like my 

340
00:18:14,480 --> 00:18:17,240
like a summary of like my warm 
up routine. 

341
00:18:18,560 --> 00:18:20,880
Using the restroom is always 
part of the routine too. 

342
00:18:20,880 --> 00:18:22,120
I think I forgot to mention 
that. 

343
00:18:22,400 --> 00:18:25,680
Oh yeah, yeah, yeah. 
If the race is like, it depends 

344
00:18:25,680 --> 00:18:28,640
on the race too. 
So if it's anything up to like 

345
00:18:28,640 --> 00:18:34,120
1/2 marathon, I'll try to get to
the race maybe an hour and a 

346
00:18:34,120 --> 00:18:37,640
half, like probably an hour and 
a half before the race starts. 

347
00:18:37,800 --> 00:18:41,000
That way I have 1/2 hour to like
scope out the scene, figure out 

348
00:18:41,000 --> 00:18:42,120
where I'm going to put 
everything. 

349
00:18:42,120 --> 00:18:47,200
Excuse me, use the restroom and 
like, you know, gather my stuff 

350
00:18:47,200 --> 00:18:49,240
together before I actually start
the warm up. 

351
00:18:50,120 --> 00:18:52,520
Now I've made the mistake in the
past, like when I was in high 

352
00:18:52,520 --> 00:18:54,160
school. 
And actually I think I made 

353
00:18:54,160 --> 00:18:55,760
almost every mistake you 
possibly make. 

354
00:18:55,760 --> 00:19:00,240
So I should be a pro by now is I
used to wear off for too long. 

355
00:19:00,480 --> 00:19:04,880
I would literally jog for an 
hour straight before my runs in 

356
00:19:04,880 --> 00:19:07,200
high school. 
Nobody, no one on my team would 

357
00:19:07,200 --> 00:19:08,400
do that either. 
So I don't know what I was 

358
00:19:08,400 --> 00:19:12,360
thinking. 
The coach wasn't keeping good 

359
00:19:12,360 --> 00:19:13,760
tabs at me at the time I don't 
think. 

360
00:19:13,960 --> 00:19:20,200
But I would just jog for a 
straight up hour and then and I 

361
00:19:20,200 --> 00:19:22,000
get myself extra nervous doing 
that too. 

362
00:19:22,360 --> 00:19:26,280
And then I also used to make the
mistake like high school indoor 

363
00:19:26,280 --> 00:19:28,200
track. 
I remember my fresh first year 

364
00:19:28,200 --> 00:19:31,240
of high school, I would stretch 
for like 2 hours straight. 

365
00:19:31,680 --> 00:19:33,800
I'll never forget that. 
I would use the restroom 30 

366
00:19:33,800 --> 00:19:38,360
times, like just out of 
nervousness for like in a two or

367
00:19:38,360 --> 00:19:41,040
three hour period. 
Yeah, thankfully I don't do that

368
00:19:41,040 --> 00:19:43,600
anymore so I also don't. 
You don't want to warm up too 

369
00:19:43,960 --> 00:19:46,360
like too far in advance before 
the race either. 

370
00:19:47,160 --> 00:19:51,040
So sometimes I won't even start 
the actual running jogging part 

371
00:19:51,240 --> 00:19:53,600
until like 45 minutes before the
race starts. 

372
00:19:54,120 --> 00:19:57,680
And yeah, it's funny 'cause when
I made those mistakes in high 

373
00:19:57,680 --> 00:20:00,760
school, I also had a race around
that same year, like first year 

374
00:20:00,760 --> 00:20:03,600
high school where I had a soccer
game, like half a soccer game 

375
00:20:03,600 --> 00:20:06,200
before the race. 
And I literally did quick 

376
00:20:06,200 --> 00:20:09,040
stretches in the car, drove 
straight from the soccer game to

377
00:20:09,040 --> 00:20:12,560
the race, got out and raced. 
And I ran my best 800 that day. 

378
00:20:14,800 --> 00:20:17,480
So then I realized, like, all 
you need is like a quick, 

379
00:20:17,480 --> 00:20:19,920
efficient warm up. 
It's better than a long drawn 

380
00:20:19,920 --> 00:20:23,080
out warm up. 
So yeah, it's important to kind 

381
00:20:23,080 --> 00:20:26,600
of get that routine down and 
like I give a good routine to my

382
00:20:26,600 --> 00:20:29,920
athletes and try to give them 
the same routine before your 

383
00:20:29,920 --> 00:20:32,240
speed workout as they would have
before the race. 

384
00:20:32,400 --> 00:20:34,120
So then that way then there's no
surprises. 

385
00:20:34,120 --> 00:20:38,200
They know what to expect. 
Also as far as like nutrition 

386
00:20:38,200 --> 00:20:40,240
before the race, that's another 
part of the routine. 

387
00:20:40,520 --> 00:20:43,280
So like, I guess I can walk you 
through like when I wake up in 

388
00:20:43,280 --> 00:20:47,440
the morning, like before I race.
I think carbo loading is is a 

389
00:20:47,480 --> 00:20:49,720
thing. 
Like some people say it's a myth

390
00:20:49,720 --> 00:20:53,000
like, but it's not, it's not 
like exactly how everyone thinks

391
00:20:53,000 --> 00:20:56,080
it is. 
Like for me, carbo loading is 

392
00:20:56,400 --> 00:20:58,920
for two weeks before the race, 
you're eating a little bit more 

393
00:20:58,920 --> 00:21:00,840
carbs than you normally would 
for each meal. 

394
00:21:01,440 --> 00:21:03,560
So it's not like you're eating a
ton of carbs like the night 

395
00:21:03,560 --> 00:21:06,640
before, just incorporating a 
little bit. 

396
00:21:06,960 --> 00:21:10,840
So I would actually, when I run 
my best marathon and I always 

397
00:21:10,840 --> 00:21:13,360
think about like what did I do 
before I run my best races? 

398
00:21:13,920 --> 00:21:16,240
I actually would measure it out 
to make sure I was getting 

399
00:21:16,240 --> 00:21:19,120
enough 'cause there were times 
when maybe I wasn't getting 

400
00:21:19,120 --> 00:21:21,640
enough before that and that 
really helped. 

401
00:21:22,200 --> 00:21:25,640
So I wanted to make sure that I 
got like a cup and a half to two

402
00:21:26,160 --> 00:21:29,760
to two cups of like good 
carbohydrates, which is usually 

403
00:21:29,760 --> 00:21:36,040
rice or like rice noodle pasta 
or oats with each meal. 

404
00:21:36,440 --> 00:21:42,520
And so, and that's along with 
like good protein veggies, you 

405
00:21:42,520 --> 00:21:45,320
know. 
And so I'd make sure that I get 

406
00:21:45,320 --> 00:21:48,360
like a little bit more with each
meal and then also focus on 

407
00:21:48,360 --> 00:21:52,800
getting like at least two 
different or two of the same 

408
00:21:53,040 --> 00:21:55,920
electrolytes each day, which 
could be like 2 packets of 

409
00:21:55,920 --> 00:22:01,440
element tea, a noon and an 
element tea two noons at least. 

410
00:22:02,360 --> 00:22:07,360
And then so yeah, the day before
or like, I guess so that's like,

411
00:22:07,360 --> 00:22:09,920
it's like steady carbo loading, 
which is just happening a little

412
00:22:09,920 --> 00:22:12,360
bit more with each meal. 
Two weeks before the race, it 

413
00:22:12,360 --> 00:22:15,560
makes a big difference. 
And then the day before the 

414
00:22:15,560 --> 00:22:18,880
race, I would say the week of 
the race, I'll try not to have 

415
00:22:18,880 --> 00:22:22,720
anything like too fibrous. 
So like the starchy vegetables, 

416
00:22:22,720 --> 00:22:26,160
I would probably hold off on 
those like broccoli, 

417
00:22:26,160 --> 00:22:29,840
cauliflower, I love that stuff. 
Brussels sprouts, asparagus, I 

418
00:22:29,840 --> 00:22:32,440
would, I love that. 
But I would stick to like, I'd 

419
00:22:32,440 --> 00:22:36,520
stick to cook veggies and maybe 
like sauteed spinach, mushrooms,

420
00:22:36,520 --> 00:22:38,480
zucchini, yellow squash, things 
like that. 

421
00:22:39,440 --> 00:22:42,480
And then I moved from like brown
rice to white rice the week of 

422
00:22:43,240 --> 00:22:45,680
just to avoid like extra, extra 
fiber. 

423
00:22:46,240 --> 00:22:50,200
And then I'd focus on like 
having probably like chicken or 

424
00:22:50,200 --> 00:22:53,800
fish with my protein or eggs. 
And then the night before the 

425
00:22:53,800 --> 00:22:57,040
race, the day before lunch, I 
would say is like the most 

426
00:22:57,040 --> 00:23:00,240
important meal. 
So I that would be like my 

427
00:23:00,240 --> 00:23:03,200
bigger meal when maybe sometimes
dinner might be a lot of 

428
00:23:03,200 --> 00:23:05,640
people's bigger meals. 
So I'd have like the lunch the 

429
00:23:05,640 --> 00:23:08,920
day before, a bigger meal and 
then like a solid dinner, but 

430
00:23:08,920 --> 00:23:12,760
nothing like too heavy, maybe 
slightly lighter than the lunch 

431
00:23:12,760 --> 00:23:15,160
the night before. 
But my dinner would be like at 

432
00:23:15,160 --> 00:23:21,880
5:30 or 6:00 PM And yeah, so 
that's like kind of my routine 

433
00:23:21,880 --> 00:23:25,920
in the morning of the race. 
I would do my breakfast like 3 

434
00:23:25,920 --> 00:23:30,680
1/2 hours before three, 3 1/2 
hours like AI would have. 

435
00:23:30,680 --> 00:23:33,520
If I normally have 1/2 cup of 
oats, I would have like a cup of

436
00:23:33,520 --> 00:23:36,360
oats and maybe like 2 rice cakes
or something. 

437
00:23:36,760 --> 00:23:39,200
Everyone's different. 
I can't eat bread unfortunately,

438
00:23:39,200 --> 00:23:41,640
or like bagels or toast or 
anything like that because my 

439
00:23:41,640 --> 00:23:45,120
gluten intolerance and I was 
always like that. 

440
00:23:45,600 --> 00:23:47,840
So yeah. 
So you got to find what works 

441
00:23:47,840 --> 00:23:49,640
for you. 
I know so many people do bagels 

442
00:23:49,640 --> 00:23:51,320
and bread. 
I'm so jealous of them. 

443
00:23:52,360 --> 00:23:54,280
And that's like nice, easily 
digestible. 

444
00:23:54,280 --> 00:23:56,280
If it is for you then then go 
for it. 

445
00:23:56,720 --> 00:23:59,680
If you normally do toast, maybe 
a bagel has more substance 

446
00:24:00,480 --> 00:24:02,720
because one bagel equals like 6 
slices of bread. 

447
00:24:03,080 --> 00:24:06,120
So I'll do like 3 1/2 hours 
before the breakfast and then 

448
00:24:06,120 --> 00:24:08,080
I'll have like a shot espresso 
maybe. 

449
00:24:08,400 --> 00:24:11,880
And then and I would drink, sip 
on some hydration and usually 

450
00:24:11,880 --> 00:24:13,840
noon because it's light but 
still has like those 

451
00:24:13,840 --> 00:24:16,960
electrolytes in it. 
And then like an hour and a half

452
00:24:16,960 --> 00:24:21,080
before the race, I would have 
like, excuse me, I would start 

453
00:24:21,080 --> 00:24:23,320
sipping on scratch nutrition, 
which has carbs and 

454
00:24:23,320 --> 00:24:25,560
electrolytes. 
Or you could do like Tailwind. 

455
00:24:25,560 --> 00:24:27,720
I haven't done that, but that 
has even more carbs. 

456
00:24:29,080 --> 00:24:33,560
And then 20 minutes before the 
race, I have my gel like always.

457
00:24:34,040 --> 00:24:38,240
And then, you know, sip on like 
alternating between noon and 

458
00:24:38,240 --> 00:24:40,600
scratch, like leading up to the 
race. 

459
00:24:41,400 --> 00:24:43,520
I love it. 
Thanks for elaborating on that. 

460
00:24:46,440 --> 00:24:51,320
All right, so now from our 
sponsor, Tifosi Optics. 

461
00:24:51,320 --> 00:24:55,160
Tifosi, the brand name is the 
Italian word for superfan, and 

462
00:24:55,160 --> 00:24:57,120
that's who they make the eyewear
for. 

463
00:24:57,120 --> 00:24:59,440
Their slogan is live your 
passion. 

464
00:24:59,680 --> 00:25:02,880
They have a ton of different 
glasses on their website, which 

465
00:25:02,880 --> 00:25:06,960
are anything from polarized 
sunglasses to bike grinding 

466
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sunglasses. 
Really cool designs. 

467
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They are crafted from 
shatterproof polycarbonate, 

468
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which means that the lenses are 
also reducing glare and they're 

469
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scratch resistant. 
They have hydrophilic rubber 

470
00:25:17,320 --> 00:25:21,280
nose pads that increase grip the
more you sweat, so the glasses 

471
00:25:21,280 --> 00:25:24,680
will stay secure even during 
those intense activities that 

472
00:25:24,680 --> 00:25:26,960
you do. 
They have a glide technology 

473
00:25:26,960 --> 00:25:30,000
that allows the frame to slide 
on comfortably and provide an 

474
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anti bounce fit with an 
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475
00:25:32,880 --> 00:25:35,800
these sunglasses slide on easily
without pulling your hair. 

476
00:25:35,800 --> 00:25:38,520
Anyway, we have the website for 
you. 

477
00:25:38,520 --> 00:25:40,600
We will link it in our show 
notes. 

478
00:25:40,600 --> 00:25:46,480
It's basically tifosioptics.com.
Our discount code is MRP 20 for 

479
00:25:46,480 --> 00:25:50,280
20% off and we will put that 
into our show notes. 

480
00:25:50,800 --> 00:25:53,680
Marathon Running Podcast 20, MRP
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481
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482
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498
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And you know, to shift back to 
mindset just real quick, how do 

499
00:26:54,840 --> 00:26:57,960
you feel during that when you 
are ready for race day? 

500
00:26:57,960 --> 00:27:00,080
Are you like one of those people
that like I did my training, 

501
00:27:00,080 --> 00:27:01,760
this is my celebration, I'm 
going to get it. 

502
00:27:02,120 --> 00:27:04,120
Or how do you handle your 
nerves? 

503
00:27:04,120 --> 00:27:06,640
Because you were just talking 
about like how before, when 

504
00:27:06,640 --> 00:27:10,040
you're in your earlier days of 
racing, you were really nervous,

505
00:27:10,040 --> 00:27:11,000
went to the bathroom all the 
time. 

506
00:27:11,000 --> 00:27:12,760
Like how have you been able to 
manage that? 

507
00:27:13,920 --> 00:27:17,040
Yeah, well, the last couple 
years has been different than 

508
00:27:17,040 --> 00:27:21,920
before that, but I would say 
like 2015 was that year that I 

509
00:27:21,920 --> 00:27:24,400
started being able to handle my 
nerves better. 

510
00:27:24,600 --> 00:27:29,440
And basically I know like I 
trained, I did everything I can 

511
00:27:29,440 --> 00:27:32,880
do in training. 
I did my training right. 

512
00:27:32,880 --> 00:27:34,920
I showed up every day. 
That's really important because 

513
00:27:34,920 --> 00:27:37,040
consistency is like the most 
important thing when it comes to

514
00:27:37,040 --> 00:27:39,160
running. 
So that mentally prepares me. 

515
00:27:39,160 --> 00:27:42,320
I'm like, I know I did 
everything I need to do as far 

516
00:27:42,320 --> 00:27:45,520
as like recovery goes, you know,
learned a lot of different 

517
00:27:45,520 --> 00:27:47,360
recovery techniques over the 
years. 

518
00:27:47,360 --> 00:27:51,800
But like, as long as I did my 
mobility, my foam rolling, like 

519
00:27:51,800 --> 00:27:54,760
after my runs especially, and 
before a little bit, but 

520
00:27:54,760 --> 00:27:58,040
especially after that, I know I 
recovered well. 

521
00:27:58,280 --> 00:28:03,880
I know I trained well. 
So yeah, knowing that gives me 

522
00:28:03,880 --> 00:28:08,480
that confidence to know like I 
got this race, Epsom salt baths 

523
00:28:08,480 --> 00:28:11,280
before my best marathon, I took 
Epsom salt baths like every 

524
00:28:11,280 --> 00:28:14,560
night for a month. 
And that just helps the muscle, 

525
00:28:14,560 --> 00:28:16,120
like relieve the muscles and 
everything. 

526
00:28:16,920 --> 00:28:21,040
I'm like, I know I did this. 
I hydrated well, I, you know, I 

527
00:28:21,040 --> 00:28:24,000
didn't put it really much bad in
my body. 

528
00:28:25,560 --> 00:28:29,720
And so that gives me the 
confidence to know I can do it. 

529
00:28:30,400 --> 00:28:38,160
And I would say, I would say, so
there's races where like, I know

530
00:28:38,160 --> 00:28:40,280
I got this. 
I, I did everything I could do. 

531
00:28:40,280 --> 00:28:43,520
I'm going to do it. 
But then I had a couple races 

532
00:28:43,520 --> 00:28:47,320
like last year where I just, I 
couldn't figure out how to get 

533
00:28:47,320 --> 00:28:49,440
back where I was for a little 
bit. 

534
00:28:49,440 --> 00:28:51,160
And you know, I was kind of like
an off year. 

535
00:28:52,200 --> 00:28:56,320
And I actually put off a couple 
marathons where I didn't, didn't

536
00:28:56,320 --> 00:28:58,800
race them. 
And then I got to like marathons

537
00:28:58,800 --> 00:29:00,760
where I was like, I'm not 
putting off another marathon. 

538
00:29:00,760 --> 00:29:04,160
I'm just gonna do it. 
And I knew I wasn't really like 

539
00:29:04,720 --> 00:29:06,840
I wasn't mentally prepared, but 
I did. 

540
00:29:06,880 --> 00:29:09,920
I knew I could get anxious like 
I had in the past, but there was

541
00:29:09,920 --> 00:29:12,240
no reason to. 
So that's where I just kind of 

542
00:29:12,240 --> 00:29:13,800
had to take the pressure off 
myself. 

543
00:29:14,240 --> 00:29:15,800
And that's happened several 
times. 

544
00:29:15,800 --> 00:29:18,120
And I actually ended up 
surprising myself some of those 

545
00:29:18,120 --> 00:29:20,600
times and actually doing better 
than I thought I would. 

546
00:29:21,400 --> 00:29:24,800
So I would say if you know you 
did everything you could do in 

547
00:29:24,800 --> 00:29:28,920
training to prepare yourself for
the race, then be confident and 

548
00:29:29,280 --> 00:29:30,480
know you're going to do your 
best. 

549
00:29:30,480 --> 00:29:33,920
Like the race is just showcasing
all the hard work you put in. 

550
00:29:34,640 --> 00:29:37,560
But if you are running a race 
where like, you know, you're not

551
00:29:37,560 --> 00:29:42,160
really prepared, you didn't, you
weren't able to for some reason 

552
00:29:42,520 --> 00:29:44,280
put in what it takes to get 
there. 

553
00:29:44,480 --> 00:29:47,040
Or maybe you did try but just 
wasn't as successful. 

554
00:29:47,680 --> 00:29:50,040
Then just take that pressure off
yourself and just have fun in 

555
00:29:50,040 --> 00:29:52,360
the race because who knows, you 
might actually do well. 

556
00:29:53,080 --> 00:29:55,120
So that's happened before. 
And then there's the times 

557
00:29:55,120 --> 00:29:59,920
where, you know, I didn't do so 
well, but I told myself I was 

558
00:29:59,920 --> 00:30:02,120
going to take the pressure off. 
So you can't beat yourself up 

559
00:30:03,040 --> 00:30:06,160
and then at the end of the day, 
if you're not like racing for 

560
00:30:06,400 --> 00:30:09,720
your, your living to make money 
like it's fun, you got to have 

561
00:30:09,720 --> 00:30:12,920
fun with it. 
I love this answer. 

562
00:30:13,280 --> 00:30:16,440
It reminds me, I had CJ 
Albertson on the podcast a 

563
00:30:16,440 --> 00:30:19,160
couple weeks ago and he was kind
of saying the same thing when it

564
00:30:19,160 --> 00:30:23,240
comes to racing that at the time
you're racing, you know where 

565
00:30:23,240 --> 00:30:25,840
you are. 
So with running, it's hard to do

566
00:30:25,840 --> 00:30:27,960
the whole fake it till you make 
it right because your 

567
00:30:27,960 --> 00:30:30,440
performance, even if you have 
the strongest mindset, if you're

568
00:30:30,440 --> 00:30:33,960
like, OK, this is where I'm at. 
You can't think yourself to be a

569
00:30:33,960 --> 00:30:36,440
sub three hour runner. 
You have to put in the work and 

570
00:30:36,440 --> 00:30:40,080
your numbers have to show that 
there's a relationship to it. 

571
00:30:40,080 --> 00:30:43,680
So I, I love that answer. 
You know where you are, but 

572
00:30:43,680 --> 00:30:47,120
let's talk about race state 
tactics and overcoming 

573
00:30:47,120 --> 00:30:49,920
challenges. 
Because even if you've had the 

574
00:30:49,920 --> 00:30:55,120
best training cycle, there will 
sometimes be challenges and 

575
00:30:55,560 --> 00:30:58,120
situations where you have to 
deal with the unexpected. 

576
00:30:58,480 --> 00:31:03,960
So how do you handle unforeseen 
circumstances like bad weather 

577
00:31:03,960 --> 00:31:06,200
or cramps? 
And how should your What do you 

578
00:31:06,200 --> 00:31:09,160
tell your athletes to do? 
Yeah, that's good. 

579
00:31:09,400 --> 00:31:12,120
Yeah. 
I would say like there's like 

580
00:31:12,120 --> 00:31:14,920
couple things you can do as far 
as like how the climate's gonna 

581
00:31:14,920 --> 00:31:19,440
be and as far as fueling goes 
would be to practice in all 

582
00:31:19,440 --> 00:31:21,720
weather. 
So, you know, if you're training

583
00:31:21,720 --> 00:31:23,760
all year round, you're probably 
going to experience all 

584
00:31:23,760 --> 00:31:27,200
different types of weather. 
I know last night I hosted my 

585
00:31:27,200 --> 00:31:30,960
run group and it started like 
pouring insane rain, lightning 

586
00:31:30,960 --> 00:31:34,720
and thundering during the run. 
And so like we're we're still 

587
00:31:34,720 --> 00:31:36,760
running in it like you got this.
We can do this. 

588
00:31:37,000 --> 00:31:39,600
But then there came a point 
where like the lightning, excuse

589
00:31:39,600 --> 00:31:42,840
me, was very close. 
So I was like, all right, we're 

590
00:31:42,840 --> 00:31:44,920
going in. 
We're going to do boot camp 

591
00:31:44,920 --> 00:31:48,000
instead. 
So always make sure, like, you 

592
00:31:48,000 --> 00:31:50,840
know, you don't want to risk 
your life out there, but if 

593
00:31:50,840 --> 00:31:52,880
you're training in all different
types of weather, you'll be 

594
00:31:52,880 --> 00:31:55,480
prepared for any type of weather
that could come. 

595
00:31:56,320 --> 00:31:58,800
And just know, like everyone 
else is going through the same 

596
00:31:58,800 --> 00:32:00,560
type of weather that you are in 
the race. 

597
00:32:00,800 --> 00:32:05,280
So, yeah, so you can do it. 
There was a race I ran, the Napa

598
00:32:05,280 --> 00:32:07,000
Valley Marathon. 
I was talking about that one 

599
00:32:07,000 --> 00:32:09,560
because I love it. 
And it started hailing in the 

600
00:32:09,560 --> 00:32:13,120
last two miles. 
And I knew the girl, like, I was

601
00:32:13,120 --> 00:32:15,600
in first place. 
The girl behind me was only 40 

602
00:32:15,600 --> 00:32:18,440
seconds behind me. 
Or, like, I think the lead biker

603
00:32:18,440 --> 00:32:19,920
was like, she's 200 meters 
behind you. 

604
00:32:19,920 --> 00:32:22,360
And I'm like, this is 
dangerously close. 

605
00:32:22,600 --> 00:32:26,360
And then I knew that she was 
from, like, the Midwest, where 

606
00:32:26,360 --> 00:32:28,160
the weather's probably way worse
overall. 

607
00:32:28,440 --> 00:32:32,320
And I'm like, all right, this 
lady can probably handle this 

608
00:32:32,320 --> 00:32:34,520
kind of weather. 
She, you know, maybe is more 

609
00:32:34,520 --> 00:32:36,480
used to it. 
I got to push harder. 

610
00:32:37,200 --> 00:32:40,320
And so that's where like, you 
know, you just push through the 

611
00:32:40,320 --> 00:32:44,440
hail and, you know, just, you 
just have to be strong and then 

612
00:32:44,440 --> 00:32:47,800
envision maybe somebody who 
who's really strong or like 

613
00:32:47,800 --> 00:32:50,400
David Goggins or someone pretend
that you're him or Steve 

614
00:32:50,400 --> 00:32:52,560
Prefontaine. 
Sometimes I'll try to think of 

615
00:32:52,560 --> 00:32:55,160
them like when I'm running and 
I'm like, they toughed it out. 

616
00:32:55,160 --> 00:32:59,520
We can tough it out too. 
So like, yeah, then you can 

617
00:32:59,520 --> 00:33:01,080
battle through any kind of 
climate. 

618
00:33:01,080 --> 00:33:05,360
And even if your time, you know,
isn't like the best of the best 

619
00:33:05,360 --> 00:33:08,480
because of that, at least, you 
know, you gave it your all and 

620
00:33:08,680 --> 00:33:11,480
you'll probably end up finishing
ahead of where you thought you 

621
00:33:11,480 --> 00:33:14,960
would. 
And then also for like for like 

622
00:33:14,960 --> 00:33:18,560
fueling, hydration, all that. 
So cramps, muscle cramps and 

623
00:33:18,560 --> 00:33:21,720
things like that happen. 
But if you practice your feeling

624
00:33:21,720 --> 00:33:26,000
and your hydration to the best 
of your ability, then I think 

625
00:33:26,160 --> 00:33:30,040
you can overcome, you know, as 
best you can, any kind of 

626
00:33:30,120 --> 00:33:31,960
obstacle that you're going to 
face in the race. 

627
00:33:32,360 --> 00:33:37,920
And like, if you want to get 
really exact and you want to 

628
00:33:38,240 --> 00:33:41,520
make sure like everything goes 
100% right, you could always 

629
00:33:41,520 --> 00:33:44,320
track like if you have a really 
good workout, maybe put down 

630
00:33:44,320 --> 00:33:46,960
like what did you eat before 
that workout that helped? 

631
00:33:47,200 --> 00:33:50,680
Or what did you take during the 
run that you know helped you? 

632
00:33:50,920 --> 00:33:53,960
Or if you have like really bad 
gastro issues, like what did you

633
00:33:53,960 --> 00:33:57,000
eat before then or would you 
take maybe what mistakes did you

634
00:33:57,000 --> 00:33:58,440
make? 
So you don't make those in a 

635
00:33:58,440 --> 00:34:00,560
race. 
That's really, really important.

636
00:34:00,560 --> 00:34:05,200
So yeah, I think if you if you 
prepare really well, then you'll

637
00:34:05,200 --> 00:34:07,000
be ready for any kind of 
conditions. 

638
00:34:07,520 --> 00:34:09,639
But you got to cut yourself some
slack sometimes. 

639
00:34:09,639 --> 00:34:13,360
And, you know, if things don't 
go exactly as well, I think it 

640
00:34:13,360 --> 00:34:17,400
all comes down to like giving it
the best that you can and, you 

641
00:34:17,400 --> 00:34:20,560
know, giving it your all keep in
good form. 

642
00:34:20,560 --> 00:34:24,400
That's important too, like, you 
know, focusing on when we get 

643
00:34:24,400 --> 00:34:27,199
tired or tight, sometimes our 
shoulders Crouch in. 

644
00:34:27,840 --> 00:34:31,520
So just like relax the shoulders
so your posture stays good. 

645
00:34:31,520 --> 00:34:36,679
If you can try to keep this, you
know, as stable, controlled form

646
00:34:36,679 --> 00:34:39,800
as you possibly can, then you're
going to give yourself the best 

647
00:34:39,800 --> 00:34:42,360
chance of finishing as strong as
you can. 

648
00:34:42,800 --> 00:34:46,480
Then also staying positive. 
Like I remember being in races, 

649
00:34:46,480 --> 00:34:49,360
and I think I mentioned this in 
another podcast with you, where 

650
00:34:49,360 --> 00:34:52,199
like my, my hamstrings were 
really tight during the race, 

651
00:34:52,600 --> 00:34:55,120
like when I ran the best 
marathon, but I was like 

652
00:34:55,199 --> 00:34:56,880
thinking about what was going 
right. 

653
00:34:56,920 --> 00:34:59,440
That was, you know, what was 
going well instead of what was 

654
00:34:59,440 --> 00:35:00,760
going wrong. 
So like, even though my 

655
00:35:00,760 --> 00:35:02,960
hamstrings were tight, I could 
still move fast. 

656
00:35:03,200 --> 00:35:07,960
I was like, my ankles feel good,
my feet feel good, my knees 

657
00:35:07,960 --> 00:35:10,680
don't hurt. 
Like like these things feel good

658
00:35:10,680 --> 00:35:14,440
so I can keep going. 
And then if you also have like, 

659
00:35:14,440 --> 00:35:18,440
let's say some tight muscles or 
during the race, just think 

660
00:35:18,440 --> 00:35:20,920
like, OK, this is a sign that 
you're pushing hard and you're 

661
00:35:20,920 --> 00:35:23,120
giving it your all. 
So this is a good thing. 

662
00:35:23,360 --> 00:35:27,560
And yeah, just like practicing 
that mental positivity is really

663
00:35:27,560 --> 00:35:29,800
helpful in practice. 
That'll translate to the race. 

664
00:35:30,040 --> 00:35:34,120
And then hang out with good 
positive people like Letty who 

665
00:35:34,120 --> 00:35:36,800
lift you up. 
Don't hang out with the negative

666
00:35:36,800 --> 00:35:38,360
people because it's not worth 
it. 

667
00:35:38,360 --> 00:35:41,440
Life's too short for that. 
But if you, if you like, 

668
00:35:41,440 --> 00:35:45,240
constantly fill your mind with 
positive things, then you're 

669
00:35:45,240 --> 00:35:47,520
gonna always do that when you, 
when you need to. 

670
00:35:47,880 --> 00:35:50,560
And then just like remember all 
the hard workouts you've done 

671
00:35:50,560 --> 00:35:53,000
too. 
Remember, like think about the 

672
00:35:53,000 --> 00:35:56,280
hardest workout you've done. 
Another thing I like to do is 

673
00:35:56,280 --> 00:35:57,840
like think about 
accomplishments. 

674
00:35:57,840 --> 00:36:01,680
So when I'm even racing now and 
I'm like, feel like I'm not as 

675
00:36:01,680 --> 00:36:05,080
fast as I was. 
Just remember you did run that 

676
00:36:05,080 --> 00:36:06,960
fast time. 
So you can push through this and

677
00:36:06,960 --> 00:36:09,960
do the best you can, and then 
you'll be successful. 

678
00:36:11,280 --> 00:36:14,000
I love this. 
There's so much in these tips. 

679
00:36:14,600 --> 00:36:17,480
Yeah. 
I mean, I guess, you know, it's 

680
00:36:17,480 --> 00:36:19,800
kind of like you said at the 
very beginning when you were 

681
00:36:19,800 --> 00:36:22,040
saying everybody has to deal 
with the same thing. 

682
00:36:22,040 --> 00:36:24,000
I love that because look at 
this, Linden, right? 

683
00:36:24,000 --> 00:36:27,000
When she won the Boston 
Marathon, that wasn't a fast 

684
00:36:27,000 --> 00:36:29,520
time, relatively speaking, for 
her at all. 

685
00:36:29,760 --> 00:36:32,280
But everybody was dealing with 
the same weather, and she was 

686
00:36:32,280 --> 00:36:35,320
the one that, you know, worked 
the hardest through it. 

687
00:36:35,320 --> 00:36:38,920
So I I love all these tips. 
Thank you so much. 

688
00:36:39,680 --> 00:36:43,320
All right, so being a good 
racer, I guess, you know, this 

689
00:36:43,320 --> 00:36:45,720
podcast topic is how to be a 
better racer, but that also 

690
00:36:45,720 --> 00:36:48,760
means being better at race 
etiquette. 

691
00:36:49,080 --> 00:36:52,720
So what are some key points when
it comes to proper race 

692
00:36:52,720 --> 00:36:54,880
etiquette for, you know, good 
sportsmanship? 

693
00:36:56,000 --> 00:36:58,840
Yeah, yeah. 
So you want to make sure like 

694
00:36:59,040 --> 00:37:01,760
even though you're out there to 
run your best and, you know, 

695
00:37:01,760 --> 00:37:04,480
perform the best of your 
ability, reach your goals, you 

696
00:37:04,480 --> 00:37:06,920
want to make sure that you're 
still being respectful of like 

697
00:37:07,040 --> 00:37:09,440
other people in the course. 
So you don't want to, you know, 

698
00:37:09,440 --> 00:37:12,200
it's not worth getting your best
time at the expense of other 

699
00:37:12,200 --> 00:37:14,920
people, like elbowing them out 
of the way or anything like 

700
00:37:14,920 --> 00:37:18,760
that. 
So yeah, like there's been times

701
00:37:19,080 --> 00:37:22,000
in a race where I'm trying to 
get around a turn, but I gotta 

702
00:37:22,120 --> 00:37:25,120
have people all around me. 
It's like, oh, want to get past 

703
00:37:25,120 --> 00:37:26,760
them, but oh, it's OK, calm 
down. 

704
00:37:26,760 --> 00:37:29,560
Just let them go and then you'll
get them on the next straight 

705
00:37:29,560 --> 00:37:32,480
away. 
So it's more challenging and 

706
00:37:32,480 --> 00:37:35,640
probably track races than it is 
in Rd. races because everyone's 

707
00:37:35,640 --> 00:37:41,760
so close to each other. 
But yeah, like even for like 

708
00:37:41,760 --> 00:37:44,760
when you're in practice on a 
track or something, if you're 

709
00:37:44,760 --> 00:37:47,840
trying to get by someone, you 
know, just kind of let them know

710
00:37:47,840 --> 00:37:49,520
it in advance. 
Like you might have to shout it 

711
00:37:49,520 --> 00:37:52,120
out a little bit. 
So then that way you don't crash

712
00:37:52,120 --> 00:37:54,920
into them or you know, that way 
it doesn't compromise your 

713
00:37:54,920 --> 00:37:57,240
workout. 
But yeah, just make sure you 

714
00:37:57,240 --> 00:38:01,680
never, you're never doing 
something at the expense of 

715
00:38:01,680 --> 00:38:04,440
someone else. 
So be courteous, be kind. 

716
00:38:04,440 --> 00:38:07,000
A lot of runners are really 
nice, luckily. 

717
00:38:08,240 --> 00:38:11,560
But yeah, if you know someone's 
sometimes we like to get on the 

718
00:38:11,560 --> 00:38:14,160
starting line and get up in the 
front. 

719
00:38:14,160 --> 00:38:18,000
But like, I know for big races, 
if I know I'm not going to like 

720
00:38:18,040 --> 00:38:21,760
win first place, there's going 
to be guys in front of me or 

721
00:38:21,760 --> 00:38:25,640
maybe some women. 
It depends on the race really. 

722
00:38:26,400 --> 00:38:30,000
But maybe just let them start in
front of you because otherwise 

723
00:38:30,000 --> 00:38:32,600
you might get trampled. 
But yeah, there's a lot of 

724
00:38:32,600 --> 00:38:34,800
things to remember. 
Just number one is remember to 

725
00:38:34,800 --> 00:38:38,720
be kind, courteous and 
respectful. 

726
00:38:39,720 --> 00:38:42,880
Yes. 
And for somebody like you that 

727
00:38:43,000 --> 00:38:47,000
frequently wins races, talk to 
me about, you know, the 

728
00:38:47,000 --> 00:38:52,040
competitiveness amongst the 
people in the lead pack. 

729
00:38:52,800 --> 00:38:56,360
For example, we've seen like 
Connor Monts and Clayton Young 

730
00:38:56,960 --> 00:39:00,560
basically trained together and 
then race the Olympic trial 

731
00:39:00,560 --> 00:39:03,040
marathon. 
And then Clayton Young who had 

732
00:39:03,040 --> 00:39:06,160
been training and said 
afterwards that Kahnemans had 

733
00:39:06,160 --> 00:39:10,600
been pulling him, even though he
felt stronger, he let Kahnemans 

734
00:39:10,600 --> 00:39:13,560
win. 
And so so talk about that a 

735
00:39:13,560 --> 00:39:17,320
little bit. 
And also how, how do you feel if

736
00:39:17,320 --> 00:39:19,920
you're racing and somebody ends 
up beating you, but then you 

737
00:39:19,920 --> 00:39:22,960
shake hands and everything is 
back to get talk about that a 

738
00:39:22,960 --> 00:39:25,960
little bit? 
Oh yeah, that's a challenging 

739
00:39:25,960 --> 00:39:31,560
one, 'cause you want to like, 
you always want to win, you 

740
00:39:31,560 --> 00:39:35,880
know, but you also want to root 
for your friends also. 

741
00:39:36,040 --> 00:39:38,800
So I would say like if someone's
going to beat me, like they've, 

742
00:39:39,040 --> 00:39:41,760
I better have given it my all 
and, and they're just probably 

743
00:39:41,760 --> 00:39:44,960
in better shape than me at this 
point and, and that's OK, you 

744
00:39:44,960 --> 00:39:47,240
know it. 
The race goes to who works 

745
00:39:47,240 --> 00:39:50,280
harder and that's usually going 
to show up by who finishes 

746
00:39:50,280 --> 00:39:53,120
first. 
I've been in like races where I 

747
00:39:53,120 --> 00:39:57,920
was really close with my friends
in the race and you know, and 

748
00:39:57,920 --> 00:40:00,080
I'd run next to them for a 
little bit, maybe they'd run 

749
00:40:00,080 --> 00:40:01,880
ahead of me, maybe run ahead of 
them. 

750
00:40:02,840 --> 00:40:06,280
And it's a tough situation 
because you, you definitely 

751
00:40:06,520 --> 00:40:08,760
don't want to be like nasty 
about it or anything. 

752
00:40:08,880 --> 00:40:11,760
But I've actually given like 
people, my friends water in 

753
00:40:11,760 --> 00:40:14,800
races and they've given me water
and that's been really nice. 

754
00:40:15,680 --> 00:40:17,200
So it's cool to have that 
camaraderie. 

755
00:40:17,200 --> 00:40:19,480
There's been so many races I can
think of where I've been like 

756
00:40:19,480 --> 00:40:23,000
really close to my good friends.
And then I just say, like, may 

757
00:40:23,040 --> 00:40:25,840
the best woman win. 
And, you know, you just 

758
00:40:25,840 --> 00:40:28,600
congratulate them if you beat 
them, then, you know, always 

759
00:40:28,600 --> 00:40:30,280
congratulate them if they beat 
you. 

760
00:40:30,600 --> 00:40:32,840
And it's like you're still 
congratulating them, but you 

761
00:40:32,840 --> 00:40:35,960
want to make sure that use that 
as fuel for the fire. 

762
00:40:36,080 --> 00:40:39,120
Because I think when it comes 
down to it, even though we want,

763
00:40:39,120 --> 00:40:41,600
we want to support our friends, 
we want to be there for them or 

764
00:40:41,600 --> 00:40:45,040
athletes or teammates, but we 
also like, want to do our best. 

765
00:40:45,160 --> 00:40:47,720
And like deep down, we, we 
really want to win. 

766
00:40:48,960 --> 00:40:54,800
But it's all about doing it in a
in a modest, courteous way and 

767
00:40:54,800 --> 00:40:57,480
just not being cocky about it 
either, you know? 

768
00:40:57,960 --> 00:41:00,800
Yeah, yeah, yeah, yeah, yeah. 
You don't want to get too cocky 

769
00:41:01,520 --> 00:41:04,680
because even if if you win a 
race, like you beat someone by 

770
00:41:04,800 --> 00:41:09,440
second or a couple seconds, like
it doesn't necessarily mean 

771
00:41:09,440 --> 00:41:12,560
you're the better runner. 
They could come back the next 

772
00:41:12,560 --> 00:41:15,520
race and crush you. 
But I've also been in the 

773
00:41:15,520 --> 00:41:19,440
situation where, like, I got 
beat by a second at the finish 

774
00:41:19,440 --> 00:41:21,440
line and that's really 
challenging. 

775
00:41:22,160 --> 00:41:25,480
That's a tough thing to swallow.
And I like, will think about it 

776
00:41:25,480 --> 00:41:27,840
at night. 
And I'm like, no, but no, you 

777
00:41:27,840 --> 00:41:31,600
just got to use that as fuel. 
Oh well. 

778
00:41:31,840 --> 00:41:34,360
And remember that you don't want
to feel that feeling again. 

779
00:41:34,520 --> 00:41:37,960
So yeah, I think friendly 
competition is the best. 

780
00:41:38,120 --> 00:41:41,720
Like seriously, like if 
someone's going to beat me, it's

781
00:41:41,720 --> 00:41:43,600
going to be my friend. 
That's that's great. 

782
00:41:43,840 --> 00:41:46,480
But I think it's always good to 
have friendly competition 

783
00:41:46,680 --> 00:41:48,960
because you end up pushing each 
other and then you both end up 

784
00:41:48,960 --> 00:41:51,520
becoming faster than you would 
have if the other person wasn't 

785
00:41:51,520 --> 00:41:53,280
there. 
So I think it's it's really 

786
00:41:53,280 --> 00:41:56,040
healthy. 
So I like, I love those tips. 

787
00:41:56,080 --> 00:41:58,680
And I guess let me ask you that 
last question. 

788
00:41:59,480 --> 00:42:03,160
To be a better racer, you 
obviously want to be able to 

789
00:42:03,160 --> 00:42:07,680
live from experience. 
So how do you go about analyzing

790
00:42:07,680 --> 00:42:11,440
your race after the race to help
you prepare for next time? 

791
00:42:12,120 --> 00:42:16,200
Oh yeah. 
So yeah, usually like we'll go, 

792
00:42:16,200 --> 00:42:20,360
I'll go on to like Garmin or may
do with my coach or, you know, 

793
00:42:20,360 --> 00:42:24,640
look at kind of like my paces 
for each mile or each half mile.

794
00:42:24,960 --> 00:42:28,120
I actually like to have my watch
split every half mile. 

795
00:42:28,720 --> 00:42:30,320
I have a lot of my athletes do 
that too. 

796
00:42:30,520 --> 00:42:32,720
So then that way I know where 
I'm at for the half mile. 

797
00:42:32,720 --> 00:42:36,680
So if I need to like, you know, 
if I need to speak, if I'm going

798
00:42:36,680 --> 00:42:40,600
a little quick, I can like ease 
up a tiny bit or if I'm going a 

799
00:42:40,600 --> 00:42:43,720
little slow, I know to pick it 
up so I can round out the mile. 

800
00:42:44,200 --> 00:42:47,120
So I'll look at like each of my 
half mile splits and see like 

801
00:42:47,240 --> 00:42:49,600
how they look. 
If it's a marathon, it's totally

802
00:42:49,600 --> 00:42:52,240
different than a 5K. 
Cause usually for a marathon, 

803
00:42:52,240 --> 00:42:54,920
I'll, I'll try to go out like a 
little bit easier the 1st 5K and

804
00:42:54,920 --> 00:42:57,520
then work into it. 
And there's a lot more splits to

805
00:42:57,520 --> 00:43:02,040
look at in a marathon versus 5K 
or anything in between. 

806
00:43:02,320 --> 00:43:06,360
But but yeah, basically you kind
of look at I couldn't look at 

807
00:43:06,360 --> 00:43:08,720
where my heart rate was. 
It might differ depending on the

808
00:43:09,000 --> 00:43:11,640
weather. 
The how I felt. 

809
00:43:11,640 --> 00:43:15,040
Usually it should be pretty 
steady, not like too crazy high.

810
00:43:16,360 --> 00:43:19,920
But yeah, just kind of look at 
at the statistics and the pace 

811
00:43:20,080 --> 00:43:24,120
thing and see what what I could 
have done better for next time. 

812
00:43:24,800 --> 00:43:28,640
But then also another thing is 
like recovery after a race, 

813
00:43:28,880 --> 00:43:31,560
that's a big thing a lot of 
people forget about because when

814
00:43:31,560 --> 00:43:33,160
you're done with the race, 
people are talking to their 

815
00:43:33,160 --> 00:43:36,400
friends, there's an after party,
there's tents up and everything.

816
00:43:36,520 --> 00:43:38,760
So you want to make sure that 
you're like cooling down. 

817
00:43:39,400 --> 00:43:41,720
That's really important. 
And then also getting like those

818
00:43:41,720 --> 00:43:45,920
mobility exercises and after 
your race even more important 

819
00:43:45,920 --> 00:43:49,800
than before the race almost 
because that's how you recover 

820
00:43:49,800 --> 00:43:52,880
for the next day. 
So yeah, I kind of want to look 

821
00:43:52,880 --> 00:43:54,040
at that too. 
Like, did I warm up? 

822
00:43:54,040 --> 00:43:56,840
Did I cool down? 
Did I do my drills I needed to 

823
00:43:56,840 --> 00:43:58,640
do? 
How are the splits? 

824
00:43:58,640 --> 00:44:01,280
How are the paces? 
What did my heart rate look 

825
00:44:01,280 --> 00:44:04,200
like? 
Was it even, was it, was it 

826
00:44:04,200 --> 00:44:07,360
elevated? 
And then I could see maybe some 

827
00:44:07,360 --> 00:44:10,040
tips and look at what I can do 
better for next time. 

828
00:44:10,840 --> 00:44:13,440
I love it. 
Thank you so much, Erica. 

829
00:44:13,440 --> 00:44:17,440
And you know, I'm gonna have to 
put all this into notes, but 

830
00:44:17,440 --> 00:44:20,320
yeah, no, thank you so much. 
This is a lot of information. 

831
00:44:20,320 --> 00:44:23,680
And hopefully we can all 
implement that into our future 

832
00:44:23,680 --> 00:44:27,040
race tactics so we can be a 
better racer on so many levels. 

833
00:44:27,560 --> 00:44:29,560
Yeah, thanks, Liddy. 
I hope so. 

834
00:44:29,560 --> 00:44:32,960
I hope I can help someone out 
and you know, think of these 

835
00:44:32,960 --> 00:44:36,360
little tips on when you run your
next race so you can be faster 

836
00:44:36,360 --> 00:44:39,240
than ever. 
Yes, and if they want to coach 

837
00:44:39,240 --> 00:44:42,120
with you, perhaps you can tell 
us how they can get in touch 

838
00:44:42,120 --> 00:44:44,000
with you and see what you're all
about. 

839
00:44:44,760 --> 00:44:47,760
Yeah, for sure. 
So you can check out my website,

840
00:44:47,760 --> 00:44:52,760
itsexclusive-endurance.com. 
You can also check me out on 

841
00:44:52,760 --> 00:44:55,640
Instagram. 
You can send me a message, it's 

842
00:44:55,640 --> 00:44:58,480
at Exclusive Erica with two ES 
in the middle. 

843
00:44:59,120 --> 00:45:05,040
And then you can also find me on
Facebook, Erica Weitz WEITZ or 

844
00:45:05,160 --> 00:45:07,880
my team page at Team Exclusive 
Endurance. 

845
00:45:08,080 --> 00:45:11,320
So there's so many ways to get 
in touch, and you'll find my 

846
00:45:11,320 --> 00:45:15,680
e-mail on the website 
toowhichiserica@exclusivedashendurance.com.

847
00:45:16,360 --> 00:45:17,560
Perfect. 
Thank you so much. 

848
00:45:18,320 --> 00:45:24,960
Thanks buddy. 
Thank you, Erica, for speaking 

849
00:45:24,960 --> 00:45:27,320
with us. 
I appreciate your insight. 

850
00:45:27,640 --> 00:45:31,800
I hope everybody took notes and 
if they didn't, then they are 

851
00:45:31,800 --> 00:45:35,320
free to reach out to you. 
I'm going to link your contact 

852
00:45:35,320 --> 00:45:39,720
information in our show notes 
and they can also find you on 

853
00:45:39,840 --> 00:45:42,160
social media such as Instagram, 
et cetera. 

854
00:45:42,640 --> 00:45:46,000
Hopefully you get some good 
tidbits out of the episode. 

855
00:45:46,760 --> 00:45:49,360
As always, we're trying to get 
you guys some good information. 

856
00:45:49,680 --> 00:45:52,000
Let us know what you think and 
what you want to hear. 

857
00:45:52,120 --> 00:45:53,640
And Lettie, how's the YouTube 
channel going? 

858
00:45:54,360 --> 00:45:56,240
The YouTube channel is going 
great. 

859
00:45:56,240 --> 00:45:59,840
Still, still making episodes as 
as much or little as I can with 

860
00:45:59,840 --> 00:46:02,560
my hands full over here, but 
it's been a lot of fun. 

861
00:46:02,560 --> 00:46:06,520
So if you guys haven't gotten 
enough of us yet, then go to 

862
00:46:06,520 --> 00:46:11,520
YouTube and type into the search
bar at Running Podcast and 

863
00:46:11,520 --> 00:46:14,520
that's where you'll find us. 
We appreciate anyone that 

864
00:46:14,520 --> 00:46:18,120
subscribes and leaves us likes 
and comments. 

865
00:46:18,120 --> 00:46:21,760
I guess that'll help us grow. 
Yeah, please, if you guys watch 

866
00:46:21,800 --> 00:46:25,960
a YouTube channel then comment 
on it and let us know what you 

867
00:46:25,960 --> 00:46:27,680
like. 
Yes, and if you have topic 

868
00:46:27,680 --> 00:46:31,120
suggestions, we're always open 
to listening to those as well. 

869
00:46:31,840 --> 00:46:34,160
So with that. 
Have a great week of running. 

870
00:46:38,800 --> 00:46:41,320
Thanks for tuning in. 
For more information Ant 

871
00:46:41,320 --> 00:46:43,240
Marathon Running news, please 
head to 

872
00:46:43,240 --> 00:46:48,600
www.marathonrunningpodcast.com 
and we'll be back next week. 

873
00:47:01,120 --> 00:47:03,760
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874
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880
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