1 00:00:00,200 --> 00:00:03,760 You're listening to episode 180 of the Marathon Running Podcast. 2 00:00:03,960 --> 00:00:06,480 In this episode, we're going to tell you everything you need to 3 00:00:06,480 --> 00:00:09,720 know about the New York City Marathon 2023. 4 00:00:17,640 --> 00:00:20,560 This is the Marathon Running podcast by Letty and Ryan from 5 00:00:20,560 --> 00:00:23,320 We Got The Runs. Join us in our running community 6 00:00:23,320 --> 00:00:27,000 for weekly content that is motivational, educational, and 7 00:00:27,000 --> 00:00:30,000 inspirational, and that the Marathon Running Podcast take 8 00:00:30,000 --> 00:00:33,080 you from the starting line to the finish line and beyond. 9 00:00:39,520 --> 00:00:42,480 Hey, runners, and welcome to Episode 180. 10 00:00:42,480 --> 00:00:45,000 My Name Is Letty. My name is Ryan and again, 11 00:00:45,000 --> 00:00:47,080 welcome back if you are a longtime listener. 12 00:00:47,080 --> 00:00:50,720 And again, just like last week, we want to say hello to our new 13 00:00:50,720 --> 00:00:53,960 listeners because we've put an ad into the Marathon training 14 00:00:53,960 --> 00:00:57,680 Academy and Spotify. So if you're new, thank you for 15 00:00:57,680 --> 00:00:59,800 giving us a chance. A quick summary. 16 00:00:59,800 --> 00:01:03,360 We have been doing this podcast for about four years, started it 17 00:01:03,360 --> 00:01:06,320 during The Pandemic, and it's purely a passion project. 18 00:01:06,320 --> 00:01:08,160 We do have real jobs. Ryan is a physician. 19 00:01:08,160 --> 00:01:14,120 I'm a liar and and I'm a lawyer and but I really enjoy running 20 00:01:14,360 --> 00:01:16,920 the running community and this has been a great outlet for 21 00:01:16,920 --> 00:01:18,320 that. As you guys know, if you're 22 00:01:18,320 --> 00:01:21,560 runners we love talking running anyway, so this podcast is for 23 00:01:21,560 --> 00:01:25,080 runners of all abilities. We have topics with experts on 24 00:01:25,080 --> 00:01:28,160 training, nutrition, we interview elite athletes, we 25 00:01:28,160 --> 00:01:31,000 bring on a physical therapist every once in a while and 26 00:01:31,000 --> 00:01:34,600 inspiring stories by runners. Our socials are at running 27 00:01:34,600 --> 00:01:36,840 podcasts, and we do have a Facebook group that we invite 28 00:01:36,840 --> 00:01:39,760 you to join. It's the Speed Striders. 29 00:01:39,760 --> 00:01:41,360 It's not too big, it's just right. 30 00:01:41,360 --> 00:01:43,400 And there's runners of all ages and speeds. 31 00:01:43,400 --> 00:01:45,720 Don't let that term speed striders fool you. 32 00:01:46,040 --> 00:01:49,640 And it's kind of like United Nations people are from all 33 00:01:49,640 --> 00:01:52,080 parts of the world, which is really enjoyable when you're 34 00:01:52,080 --> 00:01:54,480 running in the winter and you see people that are running in 35 00:01:54,480 --> 00:01:57,080 the summer and vice versa. And we always encourage people 36 00:01:57,080 --> 00:02:01,960 to tell us what they think, give us input, insight as to whether 37 00:02:01,960 --> 00:02:03,880 or not we're giving you any value. 38 00:02:04,560 --> 00:02:06,280 And we also have to hear stories. 39 00:02:06,280 --> 00:02:08,120 I love to hear it. When people say it makes a 40 00:02:08,120 --> 00:02:10,840 difference or they really enjoy the podcast, that makes me feel 41 00:02:10,840 --> 00:02:11,560 bad. Good. 42 00:02:11,680 --> 00:02:13,960 Exactly. So this week we have an episode 43 00:02:13,960 --> 00:02:17,000 that's filled with New York Marathon information. 44 00:02:17,200 --> 00:02:19,160 To give you a quick overview, we're going to touch on the 45 00:02:19,160 --> 00:02:22,800 history, the elite field, the events and the Expo unofficial 46 00:02:22,800 --> 00:02:25,400 events that are not organized by the New York Roadrunners, 47 00:02:25,480 --> 00:02:29,240 Logistics, Spectators, Athletes, village Tips. 48 00:02:29,240 --> 00:02:32,240 And we're going to hype you up. Of course, we also have our 49 00:02:32,240 --> 00:02:35,240 expert interviews, and one of them is going to be with coach 50 00:02:35,240 --> 00:02:37,440 Kristen Smith, and you do not want to miss that one. 51 00:02:37,440 --> 00:02:40,520 It's a full course review, literally mile by mile, because 52 00:02:40,520 --> 00:02:44,160 obviously the New York Marathon is a challenging marathon going 53 00:02:44,160 --> 00:02:46,440 through all 5 boroughs of New York. 54 00:02:46,640 --> 00:02:49,600 And then also we have nutrition advice from a registered 55 00:02:49,600 --> 00:02:52,720 dietitian because the marathon is one that starts a little bit 56 00:02:52,720 --> 00:02:55,120 later on the day. It's not your 7:00 AM race, and 57 00:02:55,120 --> 00:02:57,440 we talk about how to prep for that, given that there's so much 58 00:02:57,440 --> 00:03:00,480 to take into consideration when it comes to transportation, etc. 59 00:03:00,480 --> 00:03:04,600 I also did extensive research as to the things that are available 60 00:03:04,600 --> 00:03:07,080 to all of us, such as history and all these other things, so. 61 00:03:07,800 --> 00:03:10,920 So I'm I'm curious to see what, you know, your oppression of the 62 00:03:10,920 --> 00:03:13,280 marathon's gonna be. I think it's like a really cool 63 00:03:13,280 --> 00:03:16,080 it's potentially a really cool marathon because of the all the 64 00:03:16,080 --> 00:03:18,920 places that it runs through and you get to really see New York 65 00:03:18,920 --> 00:03:20,560 City and all the boroughs around it too. 66 00:03:20,560 --> 00:03:22,320 So I I I don't know. It'd be a one. 67 00:03:22,680 --> 00:03:24,600 One for me to run in the future at some point. 68 00:03:25,000 --> 00:03:27,240 Yeah. So I am very excited about it. 69 00:03:27,240 --> 00:03:30,040 At the same time, I'm kind of hoping that it'll let me down 70 00:03:30,040 --> 00:03:33,040 because I already love Boston and I already love Chicago, and 71 00:03:33,040 --> 00:03:36,040 I don't think I can do 3 marathon trips a year every 72 00:03:36,040 --> 00:03:37,360 year. I don't know. 73 00:03:37,360 --> 00:03:39,360 We'll see. So let's talk about it. 74 00:03:39,360 --> 00:03:41,360 Let's hop right into it. The New York City Marathon is 75 00:03:41,360 --> 00:03:45,160 scheduled to happen on November five, so that's only 2 1/2 weeks 76 00:03:45,160 --> 00:03:47,560 away at the time of recording. At the time this is released, 77 00:03:47,560 --> 00:03:51,280 you only have a week left, so that's why we don't give you any 78 00:03:51,280 --> 00:03:53,520 tips as to where to stay in lodging and all that stuff 79 00:03:53,520 --> 00:03:55,800 because you are already there. You either got in through a 80 00:03:55,800 --> 00:03:59,520 lottery, a qualifying time, a charity, one of those programs 81 00:03:59,520 --> 00:04:02,320 through New York Rd. Runners, or you know someone 82 00:04:02,320 --> 00:04:04,880 that knows someone. Yeah, I mean, maybe you could go 83 00:04:04,880 --> 00:04:08,640 through in the future how to get in for people that want to get 84 00:04:08,640 --> 00:04:11,480 into the marathon and can't. You know, don't reach it by 85 00:04:11,480 --> 00:04:14,680 qualifying time or something, but do you have any history on 86 00:04:14,680 --> 00:04:16,040 the marathon? I do. 87 00:04:16,279 --> 00:04:18,680 So yes. So the first New York City 88 00:04:18,680 --> 00:04:21,760 Marathon was held in 1970, and it was a different route. 89 00:04:21,760 --> 00:04:24,440 It was a series of laps through Central Park. 90 00:04:24,800 --> 00:04:29,880 The entry fee was $1.00, the budget was $1000 and there were 91 00:04:29,880 --> 00:04:34,160 127 registered runners with 55 finishers. 92 00:04:34,200 --> 00:04:36,760 Yeah, Having been in Central Park, I can just imagine how 93 00:04:36,760 --> 00:04:41,240 many loops it requires to get over 26 miles. 94 00:04:41,600 --> 00:04:44,880 They're probably doing a lot of loops, although Central Park. 95 00:04:44,880 --> 00:04:48,520 For someone who's not a regular runner through Central Park, it 96 00:04:48,520 --> 00:04:50,080 seems like it's a pretty big park. 97 00:04:50,200 --> 00:04:52,600 It's pretty big, but you would still have to do a lot of loops 98 00:04:52,600 --> 00:04:55,760 to make 26 miles, yeah? So then the course started 99 00:04:55,760 --> 00:05:00,760 taking on the current shape in in 1976, which begins in Staten 100 00:05:00,760 --> 00:05:04,120 Island and ends in Manhattan. So that was 1976. 101 00:05:04,440 --> 00:05:07,480 Now the race director is Ted Matellis. 102 00:05:07,480 --> 00:05:11,000 And now we have more than 50,000 entrance. 103 00:05:11,320 --> 00:05:15,120 And obviously the entrance fee, as we all know, is well on the 104 00:05:15,120 --> 00:05:17,520 $200.00. Not a dollar anymore. 105 00:05:18,760 --> 00:05:21,360 Inflation, yeah. So, Letty, do you know any 106 00:05:21,360 --> 00:05:24,520 notable runners that are gonna be at the marathon this year? 107 00:05:24,960 --> 00:05:27,280 Yes. So defending champion of the 108 00:05:27,280 --> 00:05:33,000 2022 marathon, Evans Shabbat of Kenya is going to be there and 109 00:05:33,000 --> 00:05:36,320 he's going to be battling an Olympian, Also Kenyan Jeffrey 110 00:05:36,320 --> 00:05:39,280 Kama war, which is going to be super fun to see. 111 00:05:39,760 --> 00:05:44,520 And then we're going to have the US Olympian Molly Huddle on top 112 00:05:44,520 --> 00:05:47,760 of the six finishers of the 2022 women's race. 113 00:05:48,200 --> 00:05:51,680 Helen O'bery is gonna be there. She's the champion of the Boston 114 00:05:51,680 --> 00:05:55,600 Marathon and many more. We are gonna post that list in 115 00:05:55,600 --> 00:06:00,080 the show notes. As to celebrities, I know Oprah 116 00:06:00,080 --> 00:06:03,560 is not running and I read the list of the celebrities. 117 00:06:03,560 --> 00:06:06,560 Unfortunately, I'm not really good at recognizing celebrity 118 00:06:06,560 --> 00:06:08,400 names, so I'm not gonna even try. 119 00:06:09,200 --> 00:06:12,720 But I know that a lot of times celebrities run but register 120 00:06:12,720 --> 00:06:14,960 under different names because of safety issues. 121 00:06:14,960 --> 00:06:18,120 I mean, imagine Chelsea Clinton announcing that she's running 122 00:06:18,120 --> 00:06:20,760 the New York City Marathon. Everybody and security would go 123 00:06:20,760 --> 00:06:22,920 crazy, so I can't help you with that. 124 00:06:22,920 --> 00:06:24,640 But that's also available online. 125 00:06:24,920 --> 00:06:27,080 So what safety measures are they going to have at the race? 126 00:06:27,440 --> 00:06:30,600 That's a good question, Ryan. So in light of the events 127 00:06:31,000 --> 00:06:35,320 leading up to this and the fact that there's 50,000 runners and 128 00:06:35,320 --> 00:06:39,160 they're expecting 2 to 3 million spectators, as always, they 129 00:06:39,360 --> 00:06:42,720 there will be heavy policing. So the New York Rd. runners work 130 00:06:42,720 --> 00:06:46,240 closely with the NYPD and the federal and state and city 131 00:06:46,240 --> 00:06:48,600 agencies. There'll be many layers of 132 00:06:48,600 --> 00:06:51,000 security. There'll be heavy weapon teams 133 00:06:51,000 --> 00:06:53,400 along the route and they'll be mobile. 134 00:06:53,600 --> 00:06:56,600 So there'll be the emergency Service Unit, Critical Respond 135 00:06:56,600 --> 00:07:01,320 Command, Strategic Response Group, and the counterterrorism 136 00:07:01,320 --> 00:07:04,560 will have officers with radiation detection devices. 137 00:07:04,560 --> 00:07:08,600 So there, there will be a lot of stuff, Canines will be there. 138 00:07:08,600 --> 00:07:11,600 And obviously the New York City is a no drone zone, so don't try 139 00:07:11,600 --> 00:07:13,960 to flat your zone over it. I don't think your drone would 140 00:07:13,960 --> 00:07:17,360 fly over it anyway, right? Well, all of the newer ones do 141 00:07:17,360 --> 00:07:21,040 have like automatic restrictions based on GPS, but you can kind 142 00:07:21,040 --> 00:07:24,680 of circumvent that a bit by not using GPS or other things. 143 00:07:24,680 --> 00:07:27,720 But but don't do it. Yeah, they usually have warnings 144 00:07:27,720 --> 00:07:31,960 that say that Zone is like not appropriate for drones. 145 00:07:32,240 --> 00:07:34,920 So Lenny, can you talk about the events and Expo? 146 00:07:35,720 --> 00:07:40,600 Yes, let's start with the Expo. So the Expo is presented by New 147 00:07:40,600 --> 00:07:43,280 Balance, which is the sponsor and it'll take place at the 148 00:07:43,280 --> 00:07:45,680 Jacob K Javits Convention Center. 149 00:07:45,680 --> 00:07:48,800 I'm not sure if I'm pronouncing that properly, which is 150 00:07:48,800 --> 00:07:51,760 southwest of Central Park. I've seen it on a map. 151 00:07:52,120 --> 00:07:54,520 The Expo will take place November 2nd to 4th. 152 00:07:55,080 --> 00:07:59,480 It'll be on Thursday and Friday 10:00 AM to 7:30 PM but then 153 00:07:59,480 --> 00:08:02,880 Saturday 9:00 AM to 5:00 PM. And I know that all of us that 154 00:08:02,880 --> 00:08:06,600 are signed up for the marathon had to input into our dashboard 155 00:08:06,600 --> 00:08:09,280 what time we will be attending the the Expo. 156 00:08:09,560 --> 00:08:11,720 Obviously there's flexibility to that. 157 00:08:11,720 --> 00:08:14,560 If you can't make it at the times that you indicated, you 158 00:08:14,560 --> 00:08:18,080 can still just show up and you can even change it online if you 159 00:08:18,080 --> 00:08:19,560 want. But they're not gonna not give 160 00:08:19,560 --> 00:08:21,920 you your bib because you're not showing up at the times you 161 00:08:21,920 --> 00:08:23,640 indicated. They just do that for crowding 162 00:08:23,640 --> 00:08:25,400 purposes. And I'm assuming it's gonna be 163 00:08:25,400 --> 00:08:28,200 one of those big Expos and I'm really looking forward to that. 164 00:08:28,200 --> 00:08:30,360 You know how much I love Expos. Yeah. 165 00:08:30,360 --> 00:08:33,039 So New York Rd. Runners have a ton of events for 166 00:08:33,039 --> 00:08:37,120 that week, and it starts with on the Sunday prior to that they 167 00:08:37,120 --> 00:08:40,600 have the New York Rd. Runners Rising Kids Kick off and 168 00:08:40,600 --> 00:08:44,280 also a run with the Champions. And that's all gonna take place 169 00:08:44,280 --> 00:08:46,400 around the area of the New York finish line. 170 00:08:46,520 --> 00:08:50,080 But if you're not in town at that time yet, let's go a little 171 00:08:50,080 --> 00:08:52,400 bit further down South. Friday November 3rd, there will 172 00:08:52,400 --> 00:08:55,280 be the New York City Opening Ceremony, which includes the 173 00:08:55,280 --> 00:08:59,240 Parade of Nations where runners showcase their flags from all 174 00:08:59,240 --> 00:09:01,600 countries. There'll be a firework and this 175 00:09:01,600 --> 00:09:04,520 is also gonna be close to the finish line and you can watch it 176 00:09:04,760 --> 00:09:08,160 from the grandstand seating and we're going to post a link to 177 00:09:08,160 --> 00:09:11,280 that in our show notes. That same night you also have 178 00:09:11,280 --> 00:09:15,200 the Night of the Champions Gala tickets are about $500 a person 179 00:09:15,200 --> 00:09:18,000 for a regular person or $1000 for AVIP. 180 00:09:18,200 --> 00:09:22,920 Person packages where things get cheaper are $5000 for four 181 00:09:22,920 --> 00:09:26,000 tickets and you get a guaranteed bib and tickets for the 182 00:09:26,040 --> 00:09:28,200 grandstand. So obviously, Ryan, that's the 183 00:09:28,720 --> 00:09:31,240 package that we chose to attend the gala. 184 00:09:31,440 --> 00:09:34,440 No. Is not. 185 00:09:34,840 --> 00:09:38,920 So then also the next day on Saturday, like most marathons, 186 00:09:38,920 --> 00:09:43,680 there is a 5K. It starts at 8:45 and it's also 187 00:09:43,680 --> 00:09:48,880 part of the USATF which is USA track and field 5K championship. 188 00:09:49,560 --> 00:09:52,360 A lot of people are already signed up to run it and we are 189 00:09:52,360 --> 00:09:55,280 going to be there to spectate it because it's just sounds like a 190 00:09:55,280 --> 00:09:58,040 lot of fun. Then on Sunday we have the 191 00:09:58,040 --> 00:10:00,320 marathon and that's going to be fun. 192 00:10:00,680 --> 00:10:05,960 It starts at 8:00 AM for the wheelchairs and then at 8:40 and 193 00:10:05,960 --> 00:10:09,600 9:05 respectively for the women's and men's open 194 00:10:09,600 --> 00:10:11,880 divisions. And then at 9-10 you have wave 195 00:10:11,880 --> 00:10:19,680 1945, wave 2/10/20, wave 3 and 1055 wave 411 thirty wave 5. 196 00:10:19,840 --> 00:10:22,200 It's kind of nice. It's a really spread out race 197 00:10:22,200 --> 00:10:25,120 considering that there's going to be 50,000 runners. 198 00:10:25,280 --> 00:10:28,320 Yeah, that's a lot of runners. And then last but not least for 199 00:10:28,320 --> 00:10:32,480 those staying up until Monday or further down, there is stuff 200 00:10:32,480 --> 00:10:35,280 going on at the New York City the Marathon Pavilion presented 201 00:10:35,280 --> 00:10:37,960 by MasterCard. They get metal engraving and all 202 00:10:37,960 --> 00:10:40,080 that fun stuff. So that's it. 203 00:10:40,480 --> 00:10:43,440 As for in official events, of course there's a ton of 204 00:10:43,440 --> 00:10:47,480 shakeouts, there's a ton of carb dinners, there's a ton of post 205 00:10:47,480 --> 00:10:49,960 race parties. If you're interested in those. 206 00:10:50,240 --> 00:10:53,560 I found that Eventbrite is a very good website to find that 207 00:10:53,560 --> 00:10:55,880 stuff. You'll also see different brands 208 00:10:55,880 --> 00:10:57,600 hosting pop up tents and all that stuff. 209 00:10:57,600 --> 00:10:59,720 So there's a ton. It is New York. 210 00:11:00,440 --> 00:11:03,440 Most things will happen around Central Park, but of course 211 00:11:03,440 --> 00:11:06,520 there's stuff in all these other boroughs as well. 212 00:11:06,960 --> 00:11:11,480 So next we go into logistics. Yeah, so this is the time 213 00:11:11,480 --> 00:11:14,280 sensitive stuff. So make sure you are on time for 214 00:11:14,280 --> 00:11:17,600 your pre selected method of transportation. 215 00:11:17,600 --> 00:11:20,440 If you pick the Staten Island Ferry that's going to be at 216 00:11:20,440 --> 00:11:23,280 Whitehall terminal, it takes about 90 minutes. 217 00:11:23,280 --> 00:11:25,160 Not for the ferry. The ferry is shorter, but you 218 00:11:25,160 --> 00:11:29,000 have the ferry and then you have to unload and bus, so that takes 219 00:11:29,000 --> 00:11:31,360 about 90 minutes. Then you have the Midtown bus 220 00:11:31,360 --> 00:11:34,120 leaving the New York City Public Library and that's going to be 221 00:11:34,120 --> 00:11:36,200 90 minutes. And then you have the New Jersey 222 00:11:36,200 --> 00:11:40,000 bus which is at MetLife Stadium parking lot and that takes about 223 00:11:40,000 --> 00:11:42,560 60 minutes. If you have private 224 00:11:42,560 --> 00:11:45,680 transportation, either a bus or somebody dropping you off, 225 00:11:45,760 --> 00:11:48,360 Please remember that the Verrazano Bridge closes at 7:00 226 00:11:48,440 --> 00:11:52,440 AM and you have to be dropped off at a location outside of 227 00:11:52,440 --> 00:11:55,840 Fort Wadsworth, Staten Island. If you are in an international 228 00:11:55,840 --> 00:11:58,800 tour group or a charity that organizes that, they should be 229 00:11:58,800 --> 00:12:02,080 on top of that hopefully. So what about spectators that 230 00:12:02,080 --> 00:12:05,000 aren't running? Yeah, so if your family members 231 00:12:05,000 --> 00:12:07,880 and loved ones want to cheer you on their recommended viewing 232 00:12:07,880 --> 00:12:10,440 locations, we are posting those in our show notes. 233 00:12:10,480 --> 00:12:14,000 And then you have the standing spectator areas, which are 234 00:12:14,000 --> 00:12:17,120 located inside of Central Park from Columbus Circle to the 235 00:12:17,120 --> 00:12:20,360 South end of the grandstands, approximately 500 meters before 236 00:12:20,360 --> 00:12:22,960 the finish. Then there is grandstand seating 237 00:12:22,960 --> 00:12:25,960 available for purchase on Eventbrite and we're putting the 238 00:12:25,960 --> 00:12:28,560 link of that into our show notes as well. 239 00:12:28,920 --> 00:12:34,840 Tickets start around $59.53. Then last but not least, there 240 00:12:34,840 --> 00:12:39,040 is a Blue Line lounge hosted by Tata Consultancy Services, the 241 00:12:39,040 --> 00:12:41,280 official sponsor of the New York City Marathon. 242 00:12:41,520 --> 00:12:44,720 If you want to chill and have a tent and food and everything, 243 00:12:45,040 --> 00:12:46,840 you can unfortunately not buy tickets. 244 00:12:46,840 --> 00:12:49,160 This is invitation only. I tried. 245 00:12:49,800 --> 00:12:52,920 So personally, I would probably find a restaurant along the 246 00:12:52,920 --> 00:12:58,840 course and have like a brunch during the time where runners 247 00:12:58,840 --> 00:13:03,880 are going to go by or go into Central Park and walk around 248 00:13:04,160 --> 00:13:06,920 cause Central Park's really beautiful and and be able to see 249 00:13:06,920 --> 00:13:09,800 the finishers and kind of the end of the race there. 250 00:13:10,160 --> 00:13:12,040 That's what I would probably do too. 251 00:13:12,400 --> 00:13:17,760 And there are other options too on event Pride, where there are 252 00:13:17,760 --> 00:13:22,160 certain brands and groups of people hosting watch parties 253 00:13:22,160 --> 00:13:25,000 from exactly what you said, restaurants that are along the 254 00:13:25,000 --> 00:13:26,240 course. So that's cool. 255 00:13:26,720 --> 00:13:28,120 What if you want to watch it on TV? 256 00:13:28,800 --> 00:13:33,080 So if you want to watch the live coverage on TV or online, that's 257 00:13:33,080 --> 00:13:38,400 from 8:00 AM to 11:30 Eastern on ESPN 2 and via the ESPN app. 258 00:13:38,880 --> 00:13:41,800 And then for our Spanish speakers, the marathon will air 259 00:13:41,800 --> 00:13:45,960 life on ESPN 3, which is also accessible through the ESPN app 260 00:13:45,960 --> 00:13:48,840 from 8:00 to 11:30. So at the beginning of the race, 261 00:13:48,840 --> 00:13:52,600 they usually have an athlete's village before they separate 262 00:13:52,600 --> 00:13:54,840 people for the start of the race, right? 263 00:13:54,960 --> 00:13:56,480 Yeah. So the New York City Marathon 264 00:13:56,480 --> 00:14:00,080 has a very large athletes village for waves. 265 00:14:00,560 --> 00:14:04,400 They have snacks available, bagels, Dunkin Donut donates, 266 00:14:04,400 --> 00:14:06,640 the coffee, they have Gatorade bananas. 267 00:14:06,640 --> 00:14:09,160 And I would still not rely on any of that. 268 00:14:09,160 --> 00:14:12,120 Bring your own food just in case you get there at a time or you 269 00:14:12,160 --> 00:14:14,880 don't have what you want to eat. And then they also have Porta 270 00:14:14,880 --> 00:14:17,800 potties and that's important because we also want to always 271 00:14:17,800 --> 00:14:20,120 empty our bladders and we probably over hydrated the whole 272 00:14:20,120 --> 00:14:24,360 week leading up to the marathon. So they have 1500 Porta potties 273 00:14:24,560 --> 00:14:27,680 in the starting villages and then they have more porta 274 00:14:27,680 --> 00:14:32,560 potties from miles 3 to 25. There is a bridge that goes all 275 00:14:32,560 --> 00:14:35,840 the way up to mile 3 and there will be no porta potties on the 276 00:14:35,840 --> 00:14:39,280 bridge, which leads to one of the frequently asked questions 277 00:14:39,280 --> 00:14:41,160 on basically every running websites. 278 00:14:41,160 --> 00:14:43,680 Do people pee down the bridge? And if you're running on the 279 00:14:43,680 --> 00:14:45,360 bottom bridge, will you be peed on? 280 00:14:45,720 --> 00:14:48,760 Oh, I don't know the answer. I will find out and report back 281 00:14:48,760 --> 00:14:51,640 if it's a rainy day or not. Hopefully everyone will pee in 282 00:14:51,640 --> 00:14:53,280 the Porta potties. Exactly. 283 00:14:53,760 --> 00:14:55,960 So circling back to Dunkin' Donuts, we were just talking 284 00:14:55,960 --> 00:14:58,720 about Dunkin Donut donating the coffee for the runners. 285 00:14:58,720 --> 00:15:02,400 Dunkin Donut also has the infamous Dunkin Donut hats. 286 00:15:02,400 --> 00:15:05,680 Those are hats that are woolen and runners love them. 287 00:15:05,680 --> 00:15:09,520 They're pink and orange and an indicator that you run the New 288 00:15:09,520 --> 00:15:11,320 York Marathon. So everybody wants to get their 289 00:15:11,320 --> 00:15:14,720 hands on them. They only make about 20,000 hats 290 00:15:15,040 --> 00:15:18,680 and they are handed out on a first come, first served basis. 291 00:15:19,160 --> 00:15:22,640 The thing with those hats is you have to transport the hats to 292 00:15:22,640 --> 00:15:26,040 the finish line yourself. I was thinking, oh you know why 293 00:15:26,040 --> 00:15:28,760 won't I just check my bag after I get a hat? 294 00:15:29,200 --> 00:15:31,960 But that doesn't work because take big notes here. 295 00:15:32,240 --> 00:15:36,240 The bag check for this race happens the night before. 296 00:15:36,680 --> 00:15:40,360 You cannot drop your bag off right at the athletes village. 297 00:15:40,360 --> 00:15:42,680 The logistics would probably be too crazy. 298 00:15:42,960 --> 00:15:46,560 So pre-check for. The bags will be located at in 299 00:15:46,560 --> 00:15:49,440 Central Park. Pre bag Check. close it at 5:00 300 00:15:49,440 --> 00:15:52,600 PM on Saturday. Yeah, the start and finish of 301 00:15:52,600 --> 00:15:55,600 New York Marathon are drastically different locations, 302 00:15:55,880 --> 00:15:59,320 separated by bridges and water, so that's probably a good thing 303 00:15:59,320 --> 00:16:01,200 to know. So now comes the big question. 304 00:16:01,240 --> 00:16:05,440 How are we going to tuck the hat into our body if we even get 305 00:16:05,440 --> 00:16:07,080 one? I don't know if you thought of a 306 00:16:07,080 --> 00:16:09,560 a way. Well, I was thinking of wearing 307 00:16:09,560 --> 00:16:12,400 it, but then my head gets really hot, so I was just going to 308 00:16:12,400 --> 00:16:15,880 probably put it on the back of my sports bra and just squeeze 309 00:16:15,880 --> 00:16:18,840 it between my shoulder blades. But obviously we got to get a 310 00:16:18,840 --> 00:16:20,720 hat first, so that's the first hurdle. 311 00:16:20,880 --> 00:16:22,320 Maybe it's better to not get one. 312 00:16:23,120 --> 00:16:25,080 Any other tips for athletes Village? 313 00:16:25,480 --> 00:16:28,520 Yeah, so just like in any race, wear throwaway clothes. 314 00:16:28,520 --> 00:16:30,480 Obviously we don't know what the weather is going to be like. 315 00:16:30,480 --> 00:16:34,040 It has ranged from cold to hot. But if it's going to be a cold 316 00:16:34,040 --> 00:16:37,400 day, bring throwaway clothes and also bring something to sit on. 317 00:16:37,680 --> 00:16:40,720 People always ask about whether they should put their name on 318 00:16:40,720 --> 00:16:44,520 their bib, and I guess in New York it's a race where it makes 319 00:16:44,520 --> 00:16:47,040 sense because it's notorious that people will scream your 320 00:16:47,040 --> 00:16:50,640 name if you have it on the bib. I personally never put my name 321 00:16:50,640 --> 00:16:53,040 on the bib. I put runner on my shirt or 322 00:16:53,040 --> 00:16:56,880 marathon running podcast. So I get that yelled at me 323 00:16:56,880 --> 00:17:00,160 sometimes, but I'm excited to see what happens in New York. 324 00:17:01,000 --> 00:17:03,360 People like to cheer, and when they see a year name or 325 00:17:03,360 --> 00:17:06,800 something big enough, then they'll say it, which is kind of 326 00:17:06,800 --> 00:17:07,520 neat. Or they tell. 327 00:17:07,520 --> 00:17:11,040 They tell you, you know. Good job, marathon running 328 00:17:11,160 --> 00:17:14,160 podcast. He did that to us in Sweden. 329 00:17:14,160 --> 00:17:16,480 That was fun. So that's it for the tips. 330 00:17:16,480 --> 00:17:19,000 Let's hype everyone up a little bit and we're going to talk 331 00:17:19,000 --> 00:17:21,760 about prize money. So if you're fast enough, you 332 00:17:21,760 --> 00:17:23,359 could win some money. How much can you win? 333 00:17:23,720 --> 00:17:26,680 So if you are in the wheelchair division, the 1st place gets 334 00:17:26,680 --> 00:17:31,600 $35,000, second place $20,000, and 3rd place $15,000. 335 00:17:32,040 --> 00:17:35,400 Very unfairly. If you are a runner, that amount 336 00:17:35,520 --> 00:17:38,200 all more than double s. The 1st place winner gets 337 00:17:38,200 --> 00:17:42,640 $100,000, second place $60,000, and 3rd place $40,000. 338 00:17:42,920 --> 00:17:45,040 But that's not it. You also have divisions. 339 00:17:45,040 --> 00:17:49,440 You have the USA division which gets $25,000 for first place, 340 00:17:49,440 --> 00:17:53,960 15,000 for the 2nd place and 3rd place gets $10,000 and then they 341 00:17:53,960 --> 00:17:57,400 have more categories such as New York Roadrunners, Individuals 342 00:17:57,400 --> 00:18:01,200 and Teams, Masters Division. It's not a lot of money, but you 343 00:18:01,200 --> 00:18:06,160 can probably get reimbursed for your money that you have used 344 00:18:06,520 --> 00:18:09,640 spent on your bib and travel. So lady, what are you most 345 00:18:09,640 --> 00:18:11,920 excited about? Oh my gosh, Ryan, I'm excited 346 00:18:11,920 --> 00:18:15,480 about everything. First being in a big city for a 347 00:18:15,480 --> 00:18:19,080 marathon and then having all these leading events up to it, 348 00:18:19,080 --> 00:18:24,320 reuniting with friends. I'm excited about the Expo and 349 00:18:24,440 --> 00:18:28,040 the vibes of the city. I'm excited about the fact that, 350 00:18:28,360 --> 00:18:31,680 and I'm probably going to cry when this happens at the start 351 00:18:31,680 --> 00:18:35,440 of the New York Marathon. Supposedly they play New York, 352 00:18:35,440 --> 00:18:39,360 NY by Frank Sinatra, and I was thinking that I would play a 353 00:18:39,440 --> 00:18:42,080 quick clip to that in case somebody doesn't know. 354 00:18:42,400 --> 00:18:49,480 But it's copyrighted, so you know, it's the, you know that, 355 00:18:49,480 --> 00:18:52,080 you know that song. So I'm really excited about all 356 00:18:52,080 --> 00:18:53,840 of it. Don't sing too much or you get a 357 00:18:53,840 --> 00:18:56,800 copyright right if it recognizes it. 358 00:18:57,240 --> 00:18:59,800 I just know that music is going to make me emotional, probably 359 00:18:59,800 --> 00:19:04,320 equally emotional as hearing The Love Boat song on the Princess 360 00:19:04,320 --> 00:19:08,280 Cruise that we took. All right. 361 00:19:08,280 --> 00:19:09,840 Do you want to get into it with the experts? 362 00:19:10,040 --> 00:19:11,960 Yes. So our first expert is going to 363 00:19:11,960 --> 00:19:14,000 be Kristen Smith. She is a running coach. 364 00:19:14,000 --> 00:19:16,720 And we're going to post her information in the show notes, 365 00:19:16,880 --> 00:19:19,760 and she's going to walk us through the entire race course. 366 00:19:19,760 --> 00:19:22,040 So without any further ado, we're now going to hear from 367 00:19:22,040 --> 00:19:26,040 Kristen Smith. All right. 368 00:19:26,040 --> 00:19:27,760 So I'm back on here with Kristen Smith. 369 00:19:27,760 --> 00:19:30,400 Kristen, thank you so much for joining me again. 370 00:19:31,040 --> 00:19:32,680 Happy to be here. Thanks for having me. 371 00:19:33,000 --> 00:19:33,600 Yay. Awesome. 372 00:19:33,840 --> 00:19:36,480 All right, so I've had you on before and we got very good 373 00:19:36,480 --> 00:19:39,520 feedback when you walked us through the Boston Marathon 374 00:19:39,520 --> 00:19:42,000 course. And now we kind of want to do 375 00:19:42,000 --> 00:19:44,240 the same with our New York episode. 376 00:19:44,240 --> 00:19:49,560 So where do we start from here? We get to the the starting line. 377 00:19:49,560 --> 00:19:52,040 Not the finish line, the starting line of New York. 378 00:19:52,400 --> 00:19:54,160 Tell us everything you know about this crazy race. 379 00:19:55,120 --> 00:20:00,360 Yes, well, New York is one of those complicated point to point 380 00:20:00,360 --> 00:20:04,920 courses. And because New York City is a 381 00:20:04,920 --> 00:20:08,400 series of islands, it's not straightforward. 382 00:20:08,400 --> 00:20:13,080 So, you know, getting to the start is its own kind of mini 383 00:20:13,080 --> 00:20:15,400 marathon in that it takes a while. 384 00:20:15,400 --> 00:20:17,800 Give yourself plenty of time. But it begins. 385 00:20:18,600 --> 00:20:22,640 Athletes Village is in a National Park called Fort 386 00:20:22,640 --> 00:20:27,120 Wadsworth, and at the base of that park is the Verrazano 387 00:20:27,120 --> 00:20:29,280 Bridge. That is the beginning of the New 388 00:20:29,280 --> 00:20:34,520 York City Marathon course. It crosses from Staten Island 389 00:20:34,520 --> 00:20:39,160 over to Brooklyn, NY City Marathon goes through all 5 390 00:20:39,160 --> 00:20:42,880 boroughs of of New York City, which is great. 391 00:20:42,880 --> 00:20:47,680 So you get to see all different neighborhoods and the different 392 00:20:47,680 --> 00:20:52,560 vibes and different communities that make up those boroughs and 393 00:20:52,560 --> 00:20:55,080 neighborhoods. And they each have their own 394 00:20:55,080 --> 00:21:00,920 unique character and their own, you know, sort of pluses and 395 00:21:00,920 --> 00:21:04,960 minuses in terms of course, and all of those kinds of things. 396 00:21:04,960 --> 00:21:08,680 But it's a it's a it's a really great time and it's great. 397 00:21:08,840 --> 00:21:12,040 It's a it's a great race. You'll see a lot of of the true 398 00:21:12,080 --> 00:21:16,840 of true New York City in this race, not just the, you know, 399 00:21:16,840 --> 00:21:21,040 everybody knows Times Square, you know from the ball dropping. 400 00:21:21,040 --> 00:21:24,920 And you know you could recognize that in in any movie or 401 00:21:24,920 --> 00:21:27,000 anywhere. Everybody knows the Statue of 402 00:21:27,000 --> 00:21:28,560 Liberty. But there's a lot more to New 403 00:21:28,560 --> 00:21:31,000 York City than just those two things, so. 404 00:21:31,840 --> 00:21:33,880 I love it. And how many times have you done 405 00:21:34,000 --> 00:21:37,200 New York? Well, so I've only run it twice, 406 00:21:38,160 --> 00:21:43,360 which is not that many times. But I live on the course itself. 407 00:21:43,360 --> 00:21:46,280 I live at mile 17 1/2 of the course. 408 00:21:46,720 --> 00:21:50,400 So I like to say I race. You know, I run New York City 409 00:21:50,400 --> 00:21:53,920 Marathon every day, which is, I mean, it's basically true. 410 00:21:53,920 --> 00:21:58,440 Not the entire course, obviously, but, you know, I hold 411 00:21:58,440 --> 00:22:02,040 the local legend for, you know, several of the New York City 412 00:22:02,040 --> 00:22:05,600 Marathon segments because I live on the course. 413 00:22:05,600 --> 00:22:09,800 And so I end up running like that part that goes up First 414 00:22:09,800 --> 00:22:13,400 Ave. into the Bronx that's right by my apartment. 415 00:22:13,400 --> 00:22:16,920 So I run that, you know, every other day, practically. 416 00:22:16,920 --> 00:22:18,960 You know, I could do it. I could do it every single day 417 00:22:18,960 --> 00:22:20,880 if I wanted to, but I choose not to. 418 00:22:22,160 --> 00:22:23,640 So that's local legend on Strava. 419 00:22:23,640 --> 00:22:26,320 And don't sell yourself short because obviously when you are a 420 00:22:26,320 --> 00:22:29,040 local legend, it's not because you run it often, it's because 421 00:22:29,040 --> 00:22:31,320 you run it fast. And Kristen here is very fast. 422 00:22:32,120 --> 00:22:33,320 Thank you. Yeah. 423 00:22:33,320 --> 00:22:37,120 So I mean, so the point, the point is that the, the course, a 424 00:22:37,120 --> 00:22:38,760 lot of the courses in my backyard. 425 00:22:39,640 --> 00:22:44,800 And so I I have a familiarity with it, which is a little bit, 426 00:22:45,320 --> 00:22:47,200 you know, one of the great things about New York City 427 00:22:47,200 --> 00:22:51,440 Marathon is that a lot of times you don't notice the course 428 00:22:51,560 --> 00:22:53,960 because there's so many other things going on. 429 00:22:53,960 --> 00:22:57,680 There's so many other distractions and the crowds are 430 00:22:57,680 --> 00:23:00,960 incredible. There's bands on the course. 431 00:23:00,960 --> 00:23:03,120 There's, you know, different groups cheering. 432 00:23:03,560 --> 00:23:06,840 And so, you know, you can literally run along from 433 00:23:06,840 --> 00:23:10,800 multiple miles of New York City and not have any idea where 434 00:23:10,800 --> 00:23:11,960 you're going or what you're doing. 435 00:23:11,960 --> 00:23:16,840 You know, you're just like being carried along by the the sea and 436 00:23:16,840 --> 00:23:18,920 the inner of the the energy around you. 437 00:23:18,920 --> 00:23:23,800 So, you know, I'm familiar with the course on in on the quiet 438 00:23:23,800 --> 00:23:27,080 days, on the days where there's nothing else going on, you know, 439 00:23:27,080 --> 00:23:30,240 I know exactly what the pavement is like, so to speak. 440 00:23:31,040 --> 00:23:32,240 Yeah. No, absolutely. 441 00:23:32,240 --> 00:23:35,360 And you said you have a full course analysis, so maybe we can 442 00:23:35,360 --> 00:23:40,200 kind of go mile by mile. Sure, through this course. 443 00:23:40,200 --> 00:23:42,920 And you tell us what we have to look forward to and so we can 444 00:23:42,920 --> 00:23:45,760 take mental notes and remember that while we're running this 445 00:23:45,760 --> 00:23:47,000 race. Yes. 446 00:23:47,000 --> 00:23:48,400 Yes. Yeah, that's fine. 447 00:23:48,680 --> 00:23:51,680 Yeah. So the first going back to the 448 00:23:51,680 --> 00:23:55,160 beginning, the 1st 2 miles are the Verrazano Bridge. 449 00:23:55,160 --> 00:23:59,720 It's a very long crossing and you know I'm gonna, I'm gonna 450 00:23:59,720 --> 00:24:03,520 give rough, rough estimates here but it's basically one mile up 451 00:24:03,520 --> 00:24:11,040 and one mile down and there are three starts to the to the 452 00:24:11,040 --> 00:24:13,880 marathon itself, pink, orange and blue. 453 00:24:14,240 --> 00:24:18,000 The pink color actually starts on the lower level of the 454 00:24:18,000 --> 00:24:21,600 Verrazano, so their incline is a little bit less. 455 00:24:22,080 --> 00:24:27,960 But the 2 upper level orange and blue starts, they both have that 456 00:24:28,200 --> 00:24:31,640 solid 150 foot gain in over one mile. 457 00:24:32,240 --> 00:24:34,160 It's a full mile climb basically. 458 00:24:34,160 --> 00:24:37,240 So it's it's quite long and it is pretty steep. 459 00:24:38,960 --> 00:24:43,120 The benefit is right on the backside of that is the is the 460 00:24:43,120 --> 00:24:47,720 decline and it's and it's equal also you know again roughly 461 00:24:47,720 --> 00:24:53,920 Speaking of 1 mile down and you know 150 foot loss. 462 00:24:54,280 --> 00:25:01,800 So you you can, you can in those two miles essentially you know 463 00:25:01,800 --> 00:25:04,680 even out you know whatever you've lost on the front end, 464 00:25:04,880 --> 00:25:09,320 you can basically get right back on the back end like right away. 465 00:25:09,600 --> 00:25:13,960 So once you starting from mile two to three, you're in Brooklyn 466 00:25:13,960 --> 00:25:17,960 already you can kind of consider it a net zero. 467 00:25:18,040 --> 00:25:21,000 I hope you know, ideally you're pacing something around that. 468 00:25:25,240 --> 00:25:27,880 Are you looking for the Perfect apparel That mirrors your love 469 00:25:27,880 --> 00:25:30,720 for running? Look no further than Run Swag 470 00:25:30,840 --> 00:25:33,320 the go to store by runners for runners. 471 00:25:33,760 --> 00:25:36,880 From witty Tees to hoodies that commemorate your Marathon Majors 472 00:25:36,960 --> 00:25:40,440 to crops that get you motivated, run swags got you covered. 473 00:25:40,760 --> 00:25:43,520 Discover the perfect blend of comfort and style. 474 00:25:43,760 --> 00:25:48,080 Visit www.runswag.com Run Swag there's. 475 00:25:48,080 --> 00:25:49,800 Something. For every runner. 476 00:25:53,560 --> 00:25:58,240 So mile 3, you're in Brooklyn, I should say from the beginning. 477 00:25:58,440 --> 00:26:01,560 You're in Brooklyn for the longest portion of the course. 478 00:26:01,560 --> 00:26:06,200 So there's a lot of Brooklyn For those people who are not that 479 00:26:06,200 --> 00:26:09,120 familiar with New York City. You know, I can say neighborhood 480 00:26:09,120 --> 00:26:12,640 names, but it probably probably won't mean that much. 481 00:26:12,640 --> 00:26:15,400 Like, you know, if I say, oh, you're in Fort Greene here, oh, 482 00:26:15,400 --> 00:26:18,360 you're in Bed Stuy here. It's like that doesn't mean very 483 00:26:18,360 --> 00:26:21,960 much to somebody who who is not familiar with New York City. 484 00:26:21,960 --> 00:26:26,280 So I'll just say statement wise, you're in Brooklyn from 485 00:26:26,280 --> 00:26:32,240 basically mile, from mile 3 to mile 13 1/2 and that's where you 486 00:26:32,240 --> 00:26:36,480 cross to crossover to Queens. So it's a really long stretch. 487 00:26:37,760 --> 00:26:40,800 There are some different parts of Brooklyn. 488 00:26:40,800 --> 00:26:46,120 So the first part of Brooklyn, once you start on from mile 489 00:26:46,120 --> 00:26:50,720 three, you start running north and you're basically going 490 00:26:50,720 --> 00:26:57,080 through the heart of Brooklyn commercial district itself and 491 00:26:57,320 --> 00:27:01,880 and and the business center, those, the three courses all 492 00:27:01,880 --> 00:27:09,240 come together at mile 8 and that is literally the heart of 493 00:27:09,240 --> 00:27:12,520 Brooklyn itself. So the energy there is 494 00:27:12,520 --> 00:27:16,040 incredible. The crowds are out really deep. 495 00:27:16,280 --> 00:27:20,040 You're running from from mile 3 to 8. 496 00:27:20,040 --> 00:27:25,360 You are on 4 lane Rd. very wide, lots of space. 497 00:27:25,360 --> 00:27:31,000 There's a median in the middle, but the crowds are are you know 498 00:27:31,360 --> 00:27:33,760 four or five deep on either side of the road. 499 00:27:33,960 --> 00:27:37,200 And like I said, lots of businesses, lots of lots of 500 00:27:37,200 --> 00:27:40,120 excitement, lots of bands through there and and other 501 00:27:40,120 --> 00:27:45,120 groups out. So that's three through 8 of of 502 00:27:45,240 --> 00:27:47,680 all of the of the marathon courses. 503 00:27:48,080 --> 00:27:53,080 Once you hit mile 8, you make a you make a quick right and then 504 00:27:53,080 --> 00:27:58,480 a quick left and you then head into what is the more 505 00:27:59,720 --> 00:28:04,240 residential neighborhoods of Brooklyn and that the the 506 00:28:04,240 --> 00:28:07,680 character changes you you're the roadway also changes. 507 00:28:07,680 --> 00:28:11,400 So you're on a you're on a big wide 4 lane Rd. 508 00:28:11,400 --> 00:28:16,480 And then you turn and you're on A2 lane narrow residential St. 509 00:28:16,920 --> 00:28:20,560 It's really beautiful. There's you know, old trees, 510 00:28:20,560 --> 00:28:24,440 they'll the, the they'll be in their fall colors, historic 511 00:28:24,440 --> 00:28:29,400 brownstones, but it definitely feels tight and that is when all 512 00:28:29,400 --> 00:28:33,640 of all three of the races come together on one-on-one roadway. 513 00:28:34,320 --> 00:28:39,640 So it's it's, you know, it's a lot of big excitement and then 514 00:28:39,640 --> 00:28:43,400 you can literally feel things sort of quieting down and 515 00:28:43,400 --> 00:28:48,160 closing in around you. So that starts at mile 8 also at 516 00:28:48,160 --> 00:28:53,800 mile 8 is from mile 8 to 9 is basically a small climb. 517 00:28:53,800 --> 00:28:56,520 It's on the street is Lafayette St. 518 00:28:57,040 --> 00:29:01,000 It's not it's nothing huge but you should plan to slow down a 519 00:29:01,000 --> 00:29:04,120 little bit. It's it's about 50 feet. 520 00:29:04,120 --> 00:29:07,600 It's it's it's pretty gradual but you you will notice it 521 00:29:07,600 --> 00:29:12,120 because all again all of those factors coming together. 522 00:29:12,120 --> 00:29:16,280 First of all you're you're you're losing room with with the 523 00:29:16,280 --> 00:29:20,120 course narrowing and with several people compressing into 524 00:29:20,120 --> 00:29:23,920 a narrow space and then also everybody's hitting this climb 525 00:29:23,920 --> 00:29:27,080 at the same time you know so it's you feel a little bit of 526 00:29:27,080 --> 00:29:30,480 the breaks happening there. It's nothing to be alarmed 527 00:29:30,480 --> 00:29:32,400 about, right? Because you're at mile 8, so 528 00:29:32,600 --> 00:29:34,800 there's like you have so much time. 529 00:29:34,800 --> 00:29:38,200 It's fine. After that. 530 00:29:38,600 --> 00:29:42,560 Basically you you're heading down from Lafayette, you turn to 531 00:29:42,560 --> 00:29:47,040 Bedford Ave. and that part goes through Williamsburg. 532 00:29:48,120 --> 00:29:52,200 The the most notable thing about Williamsburg is that it's it's 533 00:29:52,200 --> 00:29:54,520 pretty quiet in terms of New York City Marathon. 534 00:29:54,520 --> 00:29:57,480 That's a very quiet section of the course. 535 00:29:57,800 --> 00:30:02,520 There's still be people out, but it's it's a contrast to other 536 00:30:02,520 --> 00:30:06,080 sections where the sidewalks are literally, you know, four or 537 00:30:06,080 --> 00:30:10,400 five or six deep with people. Williamsburg is not like that. 538 00:30:10,400 --> 00:30:13,320 That's that's not the character of that of that neighborhood. 539 00:30:13,320 --> 00:30:18,920 So you know, that's a good place that, you know, I I like people 540 00:30:18,920 --> 00:30:23,280 to sort of settle in at that point and focus on internally 541 00:30:23,280 --> 00:30:25,040 what you're doing. Do a good check in with 542 00:30:25,040 --> 00:30:28,040 yourself. It's also a pretty flat section 543 00:30:28,040 --> 00:30:31,320 of the course. So they're about smile once you 544 00:30:31,320 --> 00:30:37,960 do that climb at 8 you're you're at mile 9 roughly so 9 to 13 545 00:30:38,240 --> 00:30:42,440 when you make the the next bridge into Queens, that's all a 546 00:30:42,440 --> 00:30:45,720 relatively flat section. So there again, that's an area 547 00:30:45,720 --> 00:30:50,760 where you know if you were, if you lost a couple of seconds 548 00:30:51,000 --> 00:30:56,560 early on in those in those first two climbs, the Verrazano or up 549 00:30:56,560 --> 00:31:00,120 Lafayette, that that flat section is where you can gain a 550 00:31:00,120 --> 00:31:02,160 couple of seconds back very easily. 551 00:31:02,160 --> 00:31:04,360 You know you're not, you shouldn't have to work too hard 552 00:31:04,360 --> 00:31:08,440 for it there. So that's all of Brooklyn. 553 00:31:10,480 --> 00:31:15,640 From Brooklyn you're crossing to Queens and that bridge is called 554 00:31:15,640 --> 00:31:20,000 the Pulaski Bridge that takes you through the halfway. 555 00:31:20,000 --> 00:31:23,520 So the half, the halfway point of the marathon actually occurs 556 00:31:23,520 --> 00:31:29,320 on the Pulaski Bridge. There's no one cheering on the 557 00:31:29,560 --> 00:31:33,920 on these early bridges so because there's nowhere for them 558 00:31:33,920 --> 00:31:42,000 to cheer at, but it's it's a nice area because you have 559 00:31:42,000 --> 00:31:44,280 really great views. So once you're when you're 560 00:31:44,280 --> 00:31:47,760 crossing the Pulaski, I always tell everybody look to your 561 00:31:47,760 --> 00:31:53,200 left, you have a beautiful skyline of the Lower East Side 562 00:31:53,200 --> 00:31:58,840 and Midtown East side as you cross there and you have the, 563 00:31:58,880 --> 00:32:02,400 you know New York Harbor, it's it's it's really pretty. 564 00:32:02,400 --> 00:32:06,560 So you know take that in while you go, you're the Pulaski is a 565 00:32:06,560 --> 00:32:08,920 very small bridge. It's basically 4 lanes. 566 00:32:10,520 --> 00:32:13,880 And so the views there are really are really quite good. 567 00:32:14,840 --> 00:32:18,320 From there, you arrive into Queens, that's roughly at mile 568 00:32:18,320 --> 00:32:21,200 14. You're not in Queens for very 569 00:32:21,200 --> 00:32:23,480 long. You're in Queens for about a 570 00:32:23,480 --> 00:32:28,040 mile and that's it. And what you do in Queens is you 571 00:32:28,040 --> 00:32:30,560 end up snaking and making a lot of turns. 572 00:32:31,560 --> 00:32:34,240 I I counted it out. I I want to say you make like 573 00:32:34,240 --> 00:32:38,240 seven turns in one mile. So it's a lot of you're you're 574 00:32:38,240 --> 00:32:42,000 like you don't spend much time there and all you do there is 575 00:32:42,000 --> 00:32:46,480 turn. But the main point of getting 576 00:32:46,480 --> 00:32:50,600 into Queens is to get onto the Queens Borough Bridge. 577 00:32:51,440 --> 00:32:54,320 The Queens Borough Bridge represents the second largest 578 00:32:54,320 --> 00:33:00,040 climb of New York City Marathon. So that and it it is also a 579 00:33:00,040 --> 00:33:02,880 really long climb. So this is basically taking you 580 00:33:02,880 --> 00:33:07,120 from mile 15 to mile 16 is the Queensboro Bridge. 581 00:33:08,200 --> 00:33:12,840 On the Queensboro Bridge you're you are on the lower level only 582 00:33:13,320 --> 00:33:17,880 and you're all on one side. So there's not a lot of great 583 00:33:17,880 --> 00:33:21,400 views there at all. But the benefits of being on the 584 00:33:21,400 --> 00:33:24,360 lower level is there's not a lot of wind either, so that is 585 00:33:24,360 --> 00:33:28,000 beneficial. It is dead quiet on the Queen's 586 00:33:28,000 --> 00:33:32,880 bridge, like that is one of those parts where there's no 587 00:33:32,880 --> 00:33:38,920 hoopla, there's no anything. It's I I like that because 588 00:33:38,920 --> 00:33:41,720 you're at that point, you should you. 589 00:33:41,800 --> 00:33:44,560 You're past the halfway of the marathon and that's when you 590 00:33:44,560 --> 00:33:50,000 should really start focusing on how you feel, how's you know, 591 00:33:50,000 --> 00:33:52,480 how are your legs holding up, how is your breathing. 592 00:33:52,480 --> 00:33:56,640 Make sure everything is calm and in control because this is the 593 00:33:56,640 --> 00:34:02,080 point where you want to start turning on you know, turning on 594 00:34:02,080 --> 00:34:05,320 your your pace and your effort level and making sure that 595 00:34:05,320 --> 00:34:08,159 you're you're amping yourself up for the end. 596 00:34:08,719 --> 00:34:13,639 So there are 15 to 16 is is the Queen's Bridge, and the Queen's 597 00:34:13,639 --> 00:34:18,960 Bridge is is 100 foot gain there over over a mile or so. 598 00:34:20,080 --> 00:34:25,480 Once you exit Queen's Bridge, that in that takes you into 599 00:34:25,480 --> 00:34:28,320 Manhattan. And this is one of the best 600 00:34:28,320 --> 00:34:30,840 sections of the entire race right here. 601 00:34:31,400 --> 00:34:35,199 It's almost too climactic for where you are in the race, 602 00:34:35,199 --> 00:34:39,480 'cause you're you have still 10 miles left to go, but it is 603 00:34:39,480 --> 00:34:43,679 incredible. So basically, you you, there's a 604 00:34:43,679 --> 00:34:46,760 lot of downhill. You're flying down the Queen's 605 00:34:46,760 --> 00:34:49,520 Bridge and you feel like you're in a video game. 606 00:34:49,880 --> 00:34:51,760 You're on, 'cause you're on the lower level. 607 00:34:52,880 --> 00:34:56,960 And then you make this, this huge sweeping turn. 608 00:34:57,200 --> 00:35:00,600 So you turn left, you make a full semicircle, you turn all 609 00:35:00,600 --> 00:35:03,800 the way around, and it's very dramatic. 610 00:35:04,160 --> 00:35:08,160 All this, like, no one's cheering, no one's around you, 611 00:35:08,160 --> 00:35:10,400 everybody's just listening to the runner's feet. 612 00:35:10,840 --> 00:35:15,000 But as you approach Manhattan and you start start making the 613 00:35:15,000 --> 00:35:19,640 semicircle down, you start to hear the crowds before you can 614 00:35:19,640 --> 00:35:22,880 even see them. You hear these people for, you 615 00:35:22,880 --> 00:35:27,400 know, 100 feet away. That's how big the crowds are. 616 00:35:27,400 --> 00:35:32,840 So the crowds there are, you know, 6710 deep. 617 00:35:33,600 --> 00:35:36,760 I've been in those crowds because that's that's basically 618 00:35:36,760 --> 00:35:42,200 my neighborhood there and it's the energy from the people 619 00:35:42,440 --> 00:35:46,760 watching is as is almost bigger than than the energy of the 620 00:35:46,760 --> 00:35:49,560 people running. Like that's how exciting it is 621 00:35:49,560 --> 00:35:52,160 to just stand there and be in that in in that environment. 622 00:35:54,360 --> 00:35:58,560 But the, you know, the the thing to always keep in mind is that 623 00:35:58,880 --> 00:36:01,760 you want to soak it up and soak it in, but you don't want to let 624 00:36:01,760 --> 00:36:04,760 it push you too fast. It's so easy when every time I 625 00:36:04,760 --> 00:36:09,200 run that race at that point I look down and I and I go Oh my 626 00:36:09,200 --> 00:36:12,520 gosh, I have to really slow way down. 627 00:36:12,880 --> 00:36:17,160 Because if it really feels like they're like picking you up and 628 00:36:17,160 --> 00:36:20,200 pushing you like you have rocket blasters on your on your shoes 629 00:36:20,200 --> 00:36:22,920 at that point and it's too early. 630 00:36:22,920 --> 00:36:24,520 It's too, it's too early for that. 631 00:36:24,520 --> 00:36:31,200 You still it's OK to be a little bit faster from from mile 16 all 632 00:36:31,200 --> 00:36:35,600 the way to mile 20. Basically this is a straight 633 00:36:35,800 --> 00:36:39,480 straight along 1st Ave. It's a straight shot. 634 00:36:39,760 --> 00:36:43,240 There's no turns, there's no hills to speak of. 635 00:36:43,240 --> 00:36:45,560 It's a little bit rolly, but just very tiny. 636 00:36:45,920 --> 00:36:49,840 And so that is another point where you can make up seconds. 637 00:36:50,080 --> 00:36:54,360 But when I say make up seconds, what I mean is like 5 seconds a 638 00:36:54,360 --> 00:36:57,640 mile, right? It's very easy to look down at 639 00:36:57,640 --> 00:37:01,000 your watch and go, Oh no, I'm running 30 seconds a mile faster 640 00:37:01,000 --> 00:37:04,720 than I than I should be And that that's that's too early again 641 00:37:04,720 --> 00:37:07,240 because you have so much of the race ahead. 642 00:37:07,720 --> 00:37:15,640 So 1st Ave. long, straight shot, nothing in your way, a little 643 00:37:15,640 --> 00:37:21,640 bit of rolly, but really very calm in terms of dialing in your 644 00:37:21,640 --> 00:37:23,640 pace and and getting into a rhythm. 645 00:37:23,640 --> 00:37:26,880 That's a great place to do it. And and it's at the point where 646 00:37:26,880 --> 00:37:28,440 you really want to start to do that. 647 00:37:29,000 --> 00:37:33,920 So from Manhattan, I call it Manhattan part one, you dip into 648 00:37:33,920 --> 00:37:37,720 the Bronx for less than a mile. It's really short. 649 00:37:38,320 --> 00:37:41,200 You barely go into the Bronx before you exit again. 650 00:37:41,200 --> 00:37:46,280 But there's two bridges 1. To get into the Bronx. 651 00:37:46,280 --> 00:37:51,640 The 1st is the Willis Ave. Bridge that is not a large 652 00:37:51,640 --> 00:37:54,360 climb. It's roughly 50 feet. 653 00:37:54,360 --> 00:37:58,800 It's it's pretty short as far as that goes and that takes you 654 00:37:58,800 --> 00:38:02,760 into the Bronx. You're in the Bronx, and you 655 00:38:02,760 --> 00:38:05,440 don't even make it a mile, but you make a lot of turns there. 656 00:38:05,440 --> 00:38:08,360 That's another section where you're there's like five turns 657 00:38:08,360 --> 00:38:14,240 in, you know, .7 of a mile, and you exit again from the Bronx. 658 00:38:14,240 --> 00:38:17,720 You you exit on the Madison Ave. Bridge. 659 00:38:18,080 --> 00:38:22,200 That bridge itself is, as I said before, is tiny. 660 00:38:22,200 --> 00:38:27,000 It's only a 20 foot gain, and it's not terribly long, but that 661 00:38:27,000 --> 00:38:29,040 takes you back into Manhattan again. 662 00:38:29,040 --> 00:38:33,360 That's at mile 21. Mile 21, you're you're back in 663 00:38:33,360 --> 00:38:35,960 Manhattan for the second time and the last time. 664 00:38:35,960 --> 00:38:42,280 So at at that point, once you've reached Manhattan Part 2, that's 665 00:38:42,280 --> 00:38:45,680 when the race is really on. This is when this is when you 666 00:38:45,760 --> 00:38:51,920 you make or lose the day. And honestly, the end of New 667 00:38:51,920 --> 00:38:55,800 York City Marathon from 21 to 26.2 is is tricky. 668 00:38:56,120 --> 00:39:01,320 So you really want to make sure you have your your your head in 669 00:39:01,320 --> 00:39:04,320 the game and you can focus on on what you have to do because 670 00:39:04,320 --> 00:39:05,800 there's there's some obstacles here. 671 00:39:06,240 --> 00:39:11,280 So mile 21, you're you're in Harlem, you're just going 672 00:39:11,280 --> 00:39:16,440 through Harlem, nothing, nothing too exciting or eventful there 673 00:39:16,440 --> 00:39:22,080 until you approach. It's it's right before mile 23 674 00:39:22,080 --> 00:39:25,040 starts. It's like 22.75. 675 00:39:25,640 --> 00:39:32,720 You start an incline on 5th Ave. you're on 5th Ave. and this 676 00:39:32,720 --> 00:39:36,000 incline lasts for all for a full mile. 677 00:39:36,040 --> 00:39:40,920 And it is about 80 feet over a mile distance. 678 00:39:41,600 --> 00:39:46,080 So from 20, roughly 23 to 24. It's an It's a climb the whole 679 00:39:46,080 --> 00:39:49,800 way, and it's tricky. It's tricky for a couple of 680 00:39:49,800 --> 00:39:52,760 reasons. One is that there's no decline 681 00:39:52,760 --> 00:39:57,520 on the other side. Two is that it's so gradual you 682 00:39:58,280 --> 00:40:01,520 it's imperceptible. Like if I did not tell you or 683 00:40:01,520 --> 00:40:05,960 you hadn't run it before, if I didn't speak it to you or you 684 00:40:05,960 --> 00:40:08,680 had prior experience. A lot of people do not even know 685 00:40:08,680 --> 00:40:11,000 that it's there. Like it literally comes up and 686 00:40:11,000 --> 00:40:13,440 they're and they and they're confused because they're like 687 00:40:13,800 --> 00:40:15,840 what is happening? You can't see the climb. 688 00:40:15,840 --> 00:40:21,120 It's so long and stretched out. You'll also see it's it's that 689 00:40:21,120 --> 00:40:23,760 point late in the race where you'll see a lot of people 690 00:40:23,760 --> 00:40:28,320 walking a lot. It's that that in itself is 691 00:40:28,320 --> 00:40:31,440 demoralizing. So what I like to tell people to 692 00:40:31,440 --> 00:40:37,560 do is count the blocks. You have each of these little 693 00:40:37,880 --> 00:40:41,200 little bite sized pieces you can take so the incline starts. 694 00:40:41,680 --> 00:40:47,040 You're on 5th Ave. at 110th St. That incline lasts all the way 695 00:40:47,040 --> 00:40:51,960 up to 5th Ave. and 90th Street. But those little blocks, you can 696 00:40:51,960 --> 00:40:58,280 count down South 110109108107 and just concentrate on getting 697 00:40:58,280 --> 00:41:01,240 to that next milestone. Because if you try to worry 698 00:41:01,240 --> 00:41:04,600 about doing the entire thing, you're gonna you're gonna 699 00:41:04,600 --> 00:41:06,240 overwhelm yourself. You're gonna be one of those 700 00:41:06,240 --> 00:41:08,360 people walking that you see and you don't want to be that 701 00:41:08,360 --> 00:41:10,720 person. So keep churning the legs, Keep 702 00:41:10,720 --> 00:41:13,120 churning the legs. Beautiful thing. 703 00:41:13,120 --> 00:41:17,720 You get up to mile 24 and that takes your turn. 704 00:41:17,960 --> 00:41:21,080 You make a quick right turn into Central Mark in into Central 705 00:41:21,080 --> 00:41:28,040 Park and then an immediate left to go South on Central Park Main 706 00:41:28,040 --> 00:41:30,960 Drive. Now, once you hit Central Park, 707 00:41:30,960 --> 00:41:33,120 a lot of people have run in Central Park before. 708 00:41:33,120 --> 00:41:36,960 So it's familiar to, you know, even visitors, you know, if you 709 00:41:36,960 --> 00:41:39,080 come into town, everybody's run Central Park. 710 00:41:39,080 --> 00:41:43,200 So in that way you feel like you're on familiar ground. 711 00:41:43,200 --> 00:41:46,920 It's also, it's a very calming environment. 712 00:41:46,920 --> 00:41:51,920 There's greenery and trees all around and you're at 24, you're 713 00:41:51,920 --> 00:41:54,960 past 24, the marathon. So it's that point where you 714 00:41:54,960 --> 00:41:57,240 start to feel a little bit of hope that you're getting there, 715 00:41:57,520 --> 00:41:59,600 you know, oh, I'm gonna be like the end. 716 00:41:59,600 --> 00:42:03,640 I can feel the end coming. And so that's a really good 717 00:42:03,640 --> 00:42:12,280 feeling from 24 on the Central Park Dr. you go South for a 718 00:42:12,280 --> 00:42:17,520 while all the way South to exit the park on onto Central Park 719 00:42:17,520 --> 00:42:21,040 South and and then you make an immediate right there. 720 00:42:21,800 --> 00:42:24,360 So you enter the park and then exit the park. 721 00:42:24,760 --> 00:42:29,280 That is primarily downhill, which is a it's a nice, it's a 722 00:42:29,280 --> 00:42:31,240 nice stretch there, it's very rolly. 723 00:42:31,240 --> 00:42:36,360 So there's nothing flat, but its overall profile is downhill. 724 00:42:36,920 --> 00:42:41,960 Once you hit Central Park South, though, you're on another 725 00:42:42,560 --> 00:42:45,040 gradual climb. It's not huge at all. 726 00:42:45,040 --> 00:42:49,120 It's it's it's literally 20 feet, so it's not a big thing. 727 00:42:49,440 --> 00:42:53,960 However, at that point, you're at mile 25 of a marathon, and 728 00:42:53,960 --> 00:42:56,720 any climb at all feels like you're climbing Everest, right? 729 00:42:58,960 --> 00:43:01,000 That's just because that's what your legs have been through, 730 00:43:01,000 --> 00:43:02,760 right? You beat your legs up a lot. 731 00:43:03,280 --> 00:43:07,640 The the cool thing though, about that Central Park South is the 732 00:43:08,080 --> 00:43:12,080 the crowds are building right. As you get further and further 733 00:43:12,080 --> 00:43:15,160 along in the race and closer to the end of the race, you're 734 00:43:15,160 --> 00:43:19,480 going to notice the energy in the crowds just goes higher and 735 00:43:19,480 --> 00:43:22,040 higher and higher and you think, well, it couldn't possibly get 736 00:43:22,040 --> 00:43:27,920 any higher, but it somehow does. And so that's a really exciting 737 00:43:27,920 --> 00:43:30,960 segment there. You'll have people on both sides 738 00:43:31,320 --> 00:43:35,080 and you know, you have the you have the park itself. 739 00:43:35,120 --> 00:43:39,760 And then all of these beautiful historic hotels will be to your 740 00:43:39,760 --> 00:43:43,200 left side. And you have ahead of you big 741 00:43:43,200 --> 00:43:45,560 skyscrapers. The Time Warner Center, it's 742 00:43:45,560 --> 00:43:48,080 right at Columbus Circle. I always use that as a beacon, 743 00:43:48,080 --> 00:43:51,240 right, because you can see it all the way back when you 744 00:43:51,240 --> 00:43:54,560 started on Central Park South. You can see it ahead of you. 745 00:43:54,560 --> 00:43:59,920 So I always use that as like, you know, as like the fish on 746 00:43:59,920 --> 00:44:01,720 the hook. And I I'm like, I'm gonna reel 747 00:44:01,720 --> 00:44:04,800 myself into that and you can feel yourself getting closer to 748 00:44:04,800 --> 00:44:06,200 it. It gives you this motivation. 749 00:44:12,200 --> 00:44:16,480 So a little bit of an incline, but you have the Time Warner 750 00:44:16,480 --> 00:44:18,920 Center and you're just just run to that beacon. 751 00:44:19,200 --> 00:44:22,640 Once you get to Columbus Circle in the Time Warner Center, you 752 00:44:22,640 --> 00:44:25,920 make a right and that's when you head back into Central Park. 753 00:44:26,280 --> 00:44:28,040 And that means you're almost there. 754 00:44:28,120 --> 00:44:31,280 Like that's the the icing on the cake there. 755 00:44:31,280 --> 00:44:36,360 You're so close. One you know back into Central 756 00:44:36,360 --> 00:44:39,440 Park is is absolutely incredible there. 757 00:44:39,880 --> 00:44:42,840 There are flags on either side of every nation. 758 00:44:43,640 --> 00:44:46,640 So you feel like it makes you feel like you're part of this 759 00:44:46,640 --> 00:44:50,680 like larger movement, this larger community, this global 760 00:44:50,680 --> 00:44:52,400 environment. It's incredible. 761 00:44:52,760 --> 00:44:54,160 There are people on either sides. 762 00:44:54,680 --> 00:44:59,120 There are grandstands there. There are huge speakers. 763 00:44:59,120 --> 00:45:03,760 There's huge LED video walls, like you can see yourself. 764 00:45:03,760 --> 00:45:06,680 You feel like you feel like a rock star at the concert. 765 00:45:06,680 --> 00:45:08,920 That's how you feel at the end of New York City Marathon. 766 00:45:10,120 --> 00:45:14,040 There is to know, just a slight climb again, as you go into 767 00:45:14,040 --> 00:45:18,880 Central Park and you finish, that's another 20 feet, so you 768 00:45:18,880 --> 00:45:21,240 know it. It it feels a little bit tricky 769 00:45:21,240 --> 00:45:24,320 to like you can see the finish line ahead of you and you want a 770 00:45:24,320 --> 00:45:27,480 kick and you're like, I'm gonna give every single thing I have 771 00:45:27,840 --> 00:45:30,680 left to this. But you are on an incline so 772 00:45:30,680 --> 00:45:33,720 your kick is maybe not as doesn't have quite the punch as 773 00:45:33,720 --> 00:45:37,120 you want it to but you know the energy hopefully carries you. 774 00:45:37,480 --> 00:45:41,000 The race finishes right by Tavern on the Green in Central 775 00:45:41,000 --> 00:45:47,480 Park, which is roughly that Central Park Dr. and 66th St. in 776 00:45:47,480 --> 00:45:50,040 Manhattan. Wow. 777 00:45:50,040 --> 00:45:53,400 Kristen, thank you so much. Thank you so much for wrapping 778 00:45:53,400 --> 00:45:57,840 it all into this beautiful package that, you know, I just 779 00:45:57,840 --> 00:46:00,200 took notes and I hope the listeners did too. 780 00:46:00,200 --> 00:46:01,920 If not, you can always rewind and listen to it. 781 00:46:01,920 --> 00:46:04,520 But thank you so much. This is great information, 782 00:46:04,520 --> 00:46:08,400 especially because it's always the hardest part to know where 783 00:46:08,400 --> 00:46:10,440 to put your energy. And looking at one of those 784 00:46:10,440 --> 00:46:13,240 elevation charts, it's not the same as you explaining it and 785 00:46:13,240 --> 00:46:15,960 making it really visual for us. So thank you so much. 786 00:46:16,720 --> 00:46:19,320 Yeah, absolutely. I love runners to be prepared 787 00:46:19,320 --> 00:46:23,680 because it's hard to, again, especially with a course like 788 00:46:23,680 --> 00:46:28,520 this with so many undulations and you want to be ahead of pace 789 00:46:28,520 --> 00:46:30,760 at some point, You want to be behind pace at some point. 790 00:46:30,760 --> 00:46:33,800 That's where you want to be. But if you don't know where to 791 00:46:33,800 --> 00:46:38,400 do that or what to expect, when you can really throw your entire 792 00:46:38,400 --> 00:46:42,240 race off, so hopefully people can then gauge what their 793 00:46:42,240 --> 00:46:45,600 efforts should be and what their paces should be at at different 794 00:46:45,600 --> 00:46:48,160 points of the race and then they have a better day. 795 00:46:48,160 --> 00:46:50,800 That's what I hope. Perfect, Great. 796 00:46:50,800 --> 00:46:53,520 And I guess, yeah, with that, I know we're running out of time. 797 00:46:53,720 --> 00:46:57,040 So let me just have you pitch yourself to our audience where 798 00:46:57,040 --> 00:46:58,960 they can find you if they want to follow you and get some more 799 00:46:58,960 --> 00:47:00,440 great advice. Or maybe coaching. 800 00:47:01,120 --> 00:47:03,360 Yes. Well, I have a website that's 801 00:47:03,360 --> 00:47:10,000 usually the best way. It's coach Chris KRISR, s.com. 802 00:47:10,480 --> 00:47:13,640 So that's my name. That's how you can find me. 803 00:47:13,640 --> 00:47:17,200 I have a YouTube channel. You can also find me there, the 804 00:47:17,200 --> 00:47:20,880 website and yeah, listening here. 805 00:47:20,880 --> 00:47:24,320 So I hope everyone has a good New York City Marathon. 806 00:47:24,320 --> 00:47:26,000 I will. I will be here cheering everyone 807 00:47:26,000 --> 00:47:30,520 on. Thank you, Kristen. 808 00:47:30,520 --> 00:47:33,360 I hope you guys took good notes. Now we're going to play our 809 00:47:33,360 --> 00:47:36,000 conversation with the registered dietitian that gives us some 810 00:47:36,000 --> 00:47:38,880 last minute tips on how to navigate through those last few 811 00:47:38,880 --> 00:47:42,760 days before the marathon and the marathon when it comes to 812 00:47:42,760 --> 00:47:44,960 nutrition. So without any further ado here, 813 00:47:44,960 --> 00:47:50,440 is that all right? So I'm back with Serena Marie, 814 00:47:50,560 --> 00:47:53,280 our registered dietitian that we go to and we have questions 815 00:47:53,280 --> 00:47:55,000 about all things running and eating. 816 00:47:55,000 --> 00:47:56,800 So welcome back and thank you for coming on again. 817 00:47:57,520 --> 00:48:00,600 Thank you so much Letty. I'm so excited to be here, 818 00:48:00,600 --> 00:48:03,280 especially with fall race season upon us. 819 00:48:03,680 --> 00:48:06,120 Yes, and this is our New York episode. 820 00:48:06,120 --> 00:48:11,160 So we're going to jump right into this with you in regards to 821 00:48:11,520 --> 00:48:15,440 how to best tackle the nutrition game when it comes to this race, 822 00:48:15,440 --> 00:48:18,280 as you know you've done it yourself before, so this is kind 823 00:48:18,280 --> 00:48:20,680 of first hand. Experience, you know what a 824 00:48:20,680 --> 00:48:24,520 runner will be exposed to. And then also because of the 825 00:48:24,520 --> 00:48:27,240 fact that not everybody starts running, I don't, I don't think 826 00:48:27,240 --> 00:48:28,680 anyone starts running at 6:00 AM. 827 00:48:28,880 --> 00:48:31,840 So it's kind of one of those races that is a little bit 828 00:48:32,080 --> 00:48:34,240 differently set up. Absolutely. 829 00:48:34,240 --> 00:48:37,120 And I think even if you're not running New York, you just have 830 00:48:37,680 --> 00:48:40,720 a marathon coming up sometime soon or even a half. 831 00:48:40,960 --> 00:48:44,160 I think a lot of this will kind of translate well, especially if 832 00:48:44,160 --> 00:48:47,760 there are other races with like later start times or sometimes 833 00:48:47,760 --> 00:48:49,840 even if your race doesn't have a late start time but you're 834 00:48:49,840 --> 00:48:52,520 waking up super early because you have to travel to the start, 835 00:48:52,760 --> 00:48:55,320 you know, still kind of some of this stuff can can translate 836 00:48:55,320 --> 00:48:57,440 over. Yeah, exactly. 837 00:48:57,440 --> 00:49:01,080 So tell me about when you did New York, when did you arrive 838 00:49:01,080 --> 00:49:05,240 and how did you kind of? Go about doing your pre race 839 00:49:05,720 --> 00:49:08,360 fueling. And I'm not just talking about 840 00:49:08,560 --> 00:49:11,960 the day of the marathon, but also, you know, timing of eating 841 00:49:11,960 --> 00:49:17,520 the day before, given that the run doesn't start till 9:10. 842 00:49:19,360 --> 00:49:20,800 Yeah. So I I mean, so I did it in 843 00:49:20,800 --> 00:49:23,640 2015. So I I don't remember a lot of 844 00:49:23,640 --> 00:49:27,360 like my specific details. I do know I was in an earlier 845 00:49:27,360 --> 00:49:30,080 wave. So I think I was starting 846 00:49:30,080 --> 00:49:32,960 somewhere in that like 8:00 to 9:00 AM range. 847 00:49:32,960 --> 00:49:36,560 It didn't feel like a. Terribly long wait, especially 848 00:49:36,560 --> 00:49:39,920 since you have to travel to the start line which is like it's 849 00:49:40,240 --> 00:49:44,040 whole own ordeal. So I think before we even think 850 00:49:44,040 --> 00:49:47,320 about like race day like you had just mentioned bloody, we want 851 00:49:47,320 --> 00:49:50,760 to think about like what are we doing the days before our race. 852 00:49:51,080 --> 00:49:54,880 And so and especially if you are somebody with this later start 853 00:49:54,880 --> 00:49:57,160 time or even even a 9:00 AM start time's like kind of late. 854 00:49:57,160 --> 00:49:59,560 So 910 eleven 11:30 AM start time. 855 00:49:59,840 --> 00:50:02,760 We have a little bit extra flexibility the day before to 856 00:50:02,760 --> 00:50:06,480 start priming our body, so. In the two days before a race, a 857 00:50:06,480 --> 00:50:09,160 marathon, 1/2 marathon, any race over 90 minutes. 858 00:50:09,240 --> 00:50:12,920 I usually recommend that my athletes that I work with carb 859 00:50:12,920 --> 00:50:15,320 load. Now the literature for carb 860 00:50:15,320 --> 00:50:18,160 loading in women is kind of inconclusive. 861 00:50:19,000 --> 00:50:21,560 I would argue that's because there's not enough studies done 862 00:50:21,560 --> 00:50:24,760 on women, because our menstrual cycles make it difficult for us 863 00:50:24,760 --> 00:50:27,560 to study female athletes. It's this unknown variable we 864 00:50:27,560 --> 00:50:30,600 can't control in the group. Not unknown. 865 00:50:30,600 --> 00:50:32,680 It's a variable we can't control in the group. 866 00:50:32,960 --> 00:50:35,080 However, I generally just say it's one of those things that's 867 00:50:35,080 --> 00:50:37,920 not going to hurt you and it potentially could have major 868 00:50:37,920 --> 00:50:42,200 impacts on performance. Like you could slice off 2 to 3% 869 00:50:42,560 --> 00:50:45,360 of your finishing time. So like in a four hour marathon, 870 00:50:45,520 --> 00:50:48,920 that's like over 5 minutes that you could lose simply. 871 00:50:49,000 --> 00:50:51,680 By eating a certain way. So I think it's worth it. 872 00:50:52,240 --> 00:50:55,480 So when we're carb loading those two days before our race, we 873 00:50:55,480 --> 00:50:58,560 just want to be thinking about reducing vegetable intake, 874 00:50:58,560 --> 00:51:01,960 reducing protein and fat intake. And I usually joke around with 875 00:51:01,960 --> 00:51:04,160 my clients. It's kind of like eating like a 876 00:51:04,160 --> 00:51:07,160 toddler, like we just want to kind of all day long be 877 00:51:07,160 --> 00:51:09,760 snacking. So things like waffles, 878 00:51:09,760 --> 00:51:14,080 pancakes, add syrup, add jam, add Jelly, sip on sports drinks, 879 00:51:14,080 --> 00:51:18,680 sip on juice, have pretzels and goldfish and starburst and 880 00:51:18,680 --> 00:51:21,160 Swedish. Fish and fluffy bread. 881 00:51:21,160 --> 00:51:25,760 Big soft pretzels with mustard. You know, pasta, rice. 882 00:51:25,760 --> 00:51:28,560 Like all of these like foods. We should just be kind of like 883 00:51:28,560 --> 00:51:32,400 eating kind of all day long those two days before race. 884 00:51:32,400 --> 00:51:35,720 Lots of carbs, minimal fat, minimal protein, Minimum 885 00:51:35,720 --> 00:51:38,200 vegetables. I love this tip. 886 00:51:38,200 --> 00:51:40,840 And you've told me this tip before because we've been, you 887 00:51:40,840 --> 00:51:43,680 know, you've been on our podcast for a long time, the whole 888 00:51:43,680 --> 00:51:46,320 eating like a toddler thing. I can't emphasize that more 889 00:51:46,320 --> 00:51:49,160 because I'm one of the people. I don't have a sensitive 890 00:51:49,160 --> 00:51:52,480 stomach, but when I'm racing, it's always kind of all over the 891 00:51:52,480 --> 00:51:55,560 place, to the point where I'm nauseous afterwards. 892 00:51:55,560 --> 00:51:59,040 Not during the race afterwards with stomach cramps and ever 893 00:51:59,040 --> 00:52:01,520 since you had told me, the whole toddler. 894 00:52:02,080 --> 00:52:04,840 You know, approach. I have been following it to the 895 00:52:04,840 --> 00:52:08,240 tee and I never feel better than I do now after I run those 896 00:52:08,240 --> 00:52:10,120 marathons. So that solves my problems. 897 00:52:10,120 --> 00:52:13,920 So if it solves my problems, you know, I'm sure, I'm sure other 898 00:52:13,920 --> 00:52:16,760 people with sensitive stomachs, this is a huge thing. 899 00:52:17,760 --> 00:52:20,440 Yeah, and like, I think we could probably spend the whole episode 900 00:52:20,440 --> 00:52:22,480 just, like, nerding out about carb loading. 901 00:52:22,480 --> 00:52:26,000 But I'm almost wondering, you know, sometimes that post race 902 00:52:26,000 --> 00:52:30,120 or post hard run nausea can come from the nervous system being 903 00:52:30,120 --> 00:52:33,480 really stressed out. And if you're putting sufficient 904 00:52:33,480 --> 00:52:36,200 carbohydrate into the system the days before the race, your 905 00:52:36,200 --> 00:52:39,440 nervous system won't get so stressed out because it's like, 906 00:52:39,440 --> 00:52:42,080 oh, we have lots of energy to deal with this crazy thing 907 00:52:42,080 --> 00:52:44,520 Letty's doing. She's running a marathon. 908 00:52:44,880 --> 00:52:47,680 So I'm kind of wondering like maybe that was helpful. 909 00:52:48,120 --> 00:52:50,800 But absolutely, if you were somebody who struggles with GI 910 00:52:50,800 --> 00:52:54,600 issues, you know, kind of eating low fiber carbohydrates, I 911 00:52:54,600 --> 00:52:57,640 actually didn't emphasize that. So we shouldn't be eating bran 912 00:52:57,640 --> 00:53:02,640 cereal and you know, the high fiber tortillas, Like, we really 913 00:53:02,640 --> 00:53:05,600 want just like this super quick, easy to digest. 914 00:53:05,600 --> 00:53:09,200 The white bread, the Honey Nut Cheerios, you know, we don't 915 00:53:09,200 --> 00:53:12,200 want anything with lots of fiber on our plate those two days 916 00:53:12,200 --> 00:53:15,120 leading up to the race. So the night before your New 917 00:53:15,120 --> 00:53:17,680 York City Marathon, usually what I say to. 918 00:53:17,760 --> 00:53:20,360 People is we don't want to eat dinner too late because we don't 919 00:53:20,360 --> 00:53:22,720 want to wake up in the morning And let's say your race is at 920 00:53:22,720 --> 00:53:26,120 6:37 AM and you have to still have pre run fuel. 921 00:53:26,320 --> 00:53:28,880 We don't want to wake up and be like, Oh my God, I'm still full 922 00:53:28,880 --> 00:53:33,840 from the night before now if you know you have a 10/11. 923 00:53:34,520 --> 00:53:37,920 AM start start time, you might actually say to yourself, I'm 924 00:53:37,920 --> 00:53:41,640 going to eat my early dinner at 6:00 PM or 5:00 PM or whatever. 925 00:53:41,920 --> 00:53:45,000 And then before bed I'm going to make sure I have another bedtime 926 00:53:45,000 --> 00:53:48,440 snack just to really kind of like load up the system. 927 00:53:48,440 --> 00:53:52,120 So having, you know, some sports drink like Scratch or Gatorade, 928 00:53:52,120 --> 00:53:56,440 endurance and having like a big bowl of pretzels or, you know, 929 00:53:56,440 --> 00:53:59,240 some? Star Starverse or something 930 00:53:59,240 --> 00:54:02,280 before bed, just to really, like, go to sleep with those 931 00:54:02,280 --> 00:54:05,040 glycogen stores full since you're going to wake up in the 932 00:54:05,040 --> 00:54:07,640 morning and you're probably going to be like, rushing around 933 00:54:07,640 --> 00:54:10,400 getting ready before we head to the New York City start line. 934 00:54:17,040 --> 00:54:18,920 OK. Let me ask you a question since 935 00:54:18,920 --> 00:54:22,720 you're touching on that subject. When it comes to carb loading, 936 00:54:22,880 --> 00:54:25,880 obviously the goal is, like you just said, to, not to have your 937 00:54:25,880 --> 00:54:30,000 glycogen stores filled up. How long, and I know everyone's 938 00:54:30,000 --> 00:54:33,720 different, but how long does a glycogen store last? 939 00:54:33,720 --> 00:54:37,240 Like, how long does this last in your body before you, you know, 940 00:54:37,680 --> 00:54:39,960 go to the bathroom? I mean, is it still in there 941 00:54:39,960 --> 00:54:41,080 even though we go to the bathroom? 942 00:54:41,080 --> 00:54:43,640 Can you explain that a little bit more for a few of us? 943 00:54:44,360 --> 00:54:46,920 Yeah. So glycogen is essentially like 944 00:54:46,920 --> 00:54:50,040 the sugar that's being stored in your liver and your muscles. 945 00:54:51,200 --> 00:54:55,480 So when we sleep at night and we're not eating clearly, right. 946 00:54:55,480 --> 00:54:58,440 It's our glycogen that's responsible for giving our body 947 00:54:58,440 --> 00:55:01,440 sugar to fuel our brain and all the stuff that's happening while 948 00:55:01,440 --> 00:55:03,760 we're sleeping. So we're already like burning 949 00:55:03,760 --> 00:55:06,960 through some of that glycogen simply by sleeping now in a 950 00:55:06,960 --> 00:55:11,280 person who is not carb loaded, just like normal adequate carb 951 00:55:11,280 --> 00:55:14,280 load stores if you were to go on like a. 952 00:55:14,360 --> 00:55:18,320 A2 hour walk at the end of that two hour walk we've we've 953 00:55:18,320 --> 00:55:21,960 basically depleted our our carb stores and so that happens 954 00:55:21,960 --> 00:55:26,000 faster if you are pushing effort right, if you're doing race 955 00:55:26,000 --> 00:55:28,720 pace, if you're doing a speed workout on etcetera. 956 00:55:28,960 --> 00:55:32,560 So I don't have the exact answer for like how much longer does 957 00:55:32,560 --> 00:55:34,920 that get extended when you're when you've carb loaded. 958 00:55:34,920 --> 00:55:38,000 I don't actually have that like exact number, but I would just 959 00:55:38,000 --> 00:55:40,520 say to you like. I think sometimes we get in our 960 00:55:40,520 --> 00:55:43,080 head of like oh I ate all this carbohydrate yesterday, do I 961 00:55:43,080 --> 00:55:45,600 actually need to wake up today and keep eating carb? 962 00:55:45,920 --> 00:55:48,160 And the answer is yes. Like you've already burned some 963 00:55:48,160 --> 00:55:52,680 while you're sleeping and that morning we still want to use our 964 00:55:52,680 --> 00:55:55,280 our pre run nutrition. We still want to get more carbs 965 00:55:55,280 --> 00:55:57,360 in our body before we we go out there. 966 00:55:57,360 --> 00:56:00,400 I don't know if I answered your question Letty, but I don't know 967 00:56:00,400 --> 00:56:03,200 if I have an exact answer for what you asked. 968 00:56:03,560 --> 00:56:06,320 Oh yeah, no, I didn't mean like, you know, at an exact time, but 969 00:56:06,320 --> 00:56:10,600 this is pretty much tells us, OK, so the glycogen stores have 970 00:56:10,600 --> 00:56:14,800 filled, keep filling them up because I mean, I just spoke 971 00:56:14,800 --> 00:56:18,520 with Kipchogi's bottle carrier. And he's cool. 972 00:56:19,120 --> 00:56:21,560 It was interesting because he's in charge of nutrition for the 973 00:56:21,560 --> 00:56:25,160 elites. And he also said once they hit 974 00:56:25,160 --> 00:56:31,000 15 kilometers, which is maybe 8 miles, I don't know, they start 975 00:56:31,000 --> 00:56:34,800 taking nutrition more often just because they want to make sure 976 00:56:34,800 --> 00:56:38,160 that everything is consistently filled up. 977 00:56:38,160 --> 00:56:40,200 And I thought that was really interesting because he actually 978 00:56:40,200 --> 00:56:43,480 made them change it on the Berlin course to have it be more 979 00:56:43,480 --> 00:56:47,120 often after 15 K because of that depletion. 980 00:56:48,480 --> 00:56:51,160 Yep, exactly. So we're going in and we're 981 00:56:51,160 --> 00:56:53,080 we're. Full or fuller. 982 00:56:53,240 --> 00:56:56,480 But like I said, it doesn't it, it it's really especially like 983 00:56:56,480 --> 00:57:00,160 Kipchogi is running so fast. Like, you know, he's really 984 00:57:00,160 --> 00:57:02,280 burning through it. But for those of us who are 985 00:57:02,280 --> 00:57:05,600 maybe not Kipchogi status but like something in New York City, 986 00:57:05,600 --> 00:57:08,080 there's a lot of hills, there's a lot of bridges. 987 00:57:08,400 --> 00:57:11,720 And so you need to kind of be prepared to know that if you 988 00:57:11,720 --> 00:57:14,680 were training and you had a range of like, oh, sometimes 989 00:57:14,680 --> 00:57:18,520 some training runs, I took 3030 grams per hour on some training 990 00:57:18,520 --> 00:57:21,720 runs, I took 60 grams per hour. We want to kind of. 991 00:57:21,800 --> 00:57:24,600 Try and support the higher end of the range that you were 992 00:57:24,600 --> 00:57:27,640 training with because you are going to be not only running a 993 00:57:27,640 --> 00:57:30,480 marathon, which is burning through your carb stores and 994 00:57:30,480 --> 00:57:33,080 you're running race pace potentially if that's a goal for 995 00:57:33,080 --> 00:57:35,880 you, but also there's going to be so many hills that you're 996 00:57:35,880 --> 00:57:38,560 coming in contact with. Yeah. 997 00:57:38,560 --> 00:57:40,080 Yeah. No, absolutely So. 998 00:57:40,080 --> 00:57:42,760 All right, So you said wake up, keep eating. 999 00:57:43,120 --> 00:57:45,400 At that point, we're eating something that is probably 1000 00:57:45,640 --> 00:57:47,840 light, so we don't feel like we're going to throw up while 1001 00:57:47,840 --> 00:57:50,800 you're running, right? Yeah, so, exactly. 1002 00:57:50,800 --> 00:57:54,840 So we need to kind of do this delicate dance or balance of we 1003 00:57:54,840 --> 00:57:58,040 need to eat enough, but we don't want to get to the start line of 1004 00:57:58,040 --> 00:58:01,520 our race and being like, oh, I'm really full like burping and 1005 00:58:01,520 --> 00:58:04,360 like needing to like, you know, unbutton your pants feeling 1006 00:58:04,360 --> 00:58:06,160 because that will make you throw up. 1007 00:58:06,160 --> 00:58:08,640 So we're trying to dance this fine line. 1008 00:58:08,960 --> 00:58:11,280 So usually like the guideline I use. 1009 00:58:12,760 --> 00:58:16,560 So the recommendation is we want 1 to 4 grams per kilogram body 1010 00:58:16,560 --> 00:58:20,640 weight of sugar before our our performance before our workout. 1011 00:58:20,880 --> 00:58:23,880 Now if you don't know your your body weight and you're not 1012 00:58:23,880 --> 00:58:26,880 interested in knowing it, then I usually would say like somewhere 1013 00:58:26,880 --> 00:58:31,440 between like 60 to 120 grams of carbohydrate. 1014 00:58:32,240 --> 00:58:36,160 So what I'm generally recommending is 2 hours before 1015 00:58:36,160 --> 00:58:39,200 our race. At that point, we can still add 1016 00:58:39,200 --> 00:58:42,640 a little bit of like protein or fat to the mix. 1017 00:58:43,280 --> 00:58:46,200 Once we get within that two hour window, so now it's an hour to 1018 00:58:46,200 --> 00:58:49,360 our race, hour and a half to our race, that's when we want to 1019 00:58:49,360 --> 00:58:52,520 kind of transition to just really using these super easy, 1020 00:58:52,520 --> 00:58:57,320 quick to digest carbohydrates. So this this advice is a little 1021 00:58:57,320 --> 00:59:00,360 tricky because obviously it's going to change for the person 1022 00:59:00,360 --> 00:59:03,440 who's waking up at 4:00 AM and has an 1130 start. 1023 00:59:03,440 --> 00:59:06,640 Time is going to be different for somebody who like, lives in 1024 00:59:06,640 --> 00:59:08,440 Staten. Like I have a client, she lives 1025 00:59:08,440 --> 00:59:11,200 in Staten Island. She's like waking up that day 1026 00:59:11,200 --> 00:59:14,400 and you know, she's going to like walk out around 9:00 AM and 1027 00:59:14,400 --> 00:59:16,320 sleep till eight. Like that's that's going to look 1028 00:59:16,320 --> 00:59:18,120 different. So what we just want to think 1029 00:59:18,120 --> 00:59:21,040 about is as soon as we wake up, I would say let's start drinking 1030 00:59:21,040 --> 00:59:22,680 sports drink. Let's just start having some 1031 00:59:22,680 --> 00:59:25,320 sports drink with some kind of calories or sugar in it. 1032 00:59:25,520 --> 00:59:28,560 Like a scratch, a Gatorade, endurance, a noon podium. 1033 00:59:29,000 --> 00:59:31,480 I really don't care what you use as long as there's some sugar in 1034 00:59:31,480 --> 00:59:33,480 there. And the reason for this is we're 1035 00:59:33,480 --> 00:59:36,800 starting to hydrate because really for a lot of people, once 1036 00:59:36,800 --> 00:59:39,600 again, we get to that two hour ish mark before the race. 1037 00:59:39,600 --> 00:59:43,480 We don't want to be like. Like chugging fluid, we want to 1038 00:59:43,480 --> 00:59:46,520 kind of have our bladder, give a chance our bladder to go pee 1039 00:59:46,520 --> 00:59:49,200 like get that out of us and then also so our belly's not super 1040 00:59:49,200 --> 00:59:51,480 filled with like when I'm getting on to the start line. 1041 00:59:51,720 --> 00:59:54,760 So we have all that morning before you start to race to 1042 00:59:54,760 --> 00:59:59,160 start your hydration process. So if we can try and get 1620 1043 00:59:59,160 --> 01:00:03,400 ounces of sports drink and or water in before that two hours 1044 01:00:03,400 --> 01:00:05,320 before your race that would be excellent. 1045 01:00:05,320 --> 01:00:07,880 Just as like a good way to start priming our hydration. 1046 01:00:08,120 --> 01:00:09,560 I'm going to pause because I feel like you're trying to ask 1047 01:00:09,560 --> 01:00:10,720 questions. I want to make sure you. 1048 01:00:11,000 --> 01:00:12,800 I'm seeing. Notes I'm taking a lot of. 1049 01:00:12,880 --> 01:00:17,080 Notes OK, OK, cool. OK, so we are waking up, we're 1050 01:00:17,080 --> 01:00:19,240 sipping sports drink, we're getting some sugar in our system 1051 01:00:19,240 --> 01:00:21,120 and we're getting some hydration in our system. 1052 01:00:21,480 --> 01:00:24,360 Then I would say what we're doing is I would almost count 1053 01:00:24,360 --> 01:00:29,680 back from when your race start time is in two hour increments. 1054 01:00:29,920 --> 01:00:34,320 Now if you have like 6 hours before your race, so that's like 1055 01:00:34,320 --> 01:00:38,400 3-2 hour increments, then I would ask myself, can I have? 1056 01:00:39,520 --> 01:00:44,400 A low fiber carby snack with a little bit of protein and fat at 1057 01:00:44,400 --> 01:00:47,440 that six hour mark or that, you know, 5 hour ish mark 1058 01:00:47,440 --> 01:00:50,840 beforehand, that 4:00-ish, three and a half hour mark beforehand. 1059 01:00:51,080 --> 01:00:53,560 And then as we get into that two hour window, maybe we're just 1060 01:00:53,600 --> 01:00:56,400 upping our carb stores with a little bit of simple sugar. 1061 01:00:56,840 --> 01:00:59,360 So I feel like that's confusing. The way I'd want to think about 1062 01:00:59,360 --> 01:01:06,520 this is if my race starts at 11. Than at 9:00-ish, nine o'clock 1063 01:01:06,520 --> 01:01:08,240 9:30, that's where I'm going to cut off. 1064 01:01:08,240 --> 01:01:10,320 I'm not going to have protein and fat anymore. 1065 01:01:10,600 --> 01:01:15,160 So maybe my snack that I have at 9:30 or 10 is something like a 1066 01:01:15,160 --> 01:01:20,400 pop tart or like a some pretzels or an applesauce squeezy. 1067 01:01:20,400 --> 01:01:23,400 So something with like a little bit of sugar in it, Something 1068 01:01:23,400 --> 01:01:27,680 easy to digest. And then if I'm moving backwards 1069 01:01:27,680 --> 01:01:32,000 again now to so now it's like 7:00 AM, seven or eight when I'm 1070 01:01:32,000 --> 01:01:35,480 having like my actual like pre run breakfast that's where I'm 1071 01:01:35,480 --> 01:01:39,400 using that like 1 to 4 grams per kilogram carbohydrate rule. 1072 01:01:39,600 --> 01:01:43,240 So maybe I'm having like a bagel with some peanut butter for a 1073 01:01:43,240 --> 01:01:45,960 little bit of protein and fat. I'm putting some jam on there 1074 01:01:45,960 --> 01:01:49,520 for some extra carbohydrate and maybe I'm having a banana as 1075 01:01:49,520 --> 01:01:51,640 well. So lots of carbohydrate, a 1076 01:01:51,640 --> 01:01:55,360 little bit of fat and protein and then as we get closer to the 1077 01:01:55,360 --> 01:01:56,960 rate. We're just switching over to 1078 01:01:56,960 --> 01:01:59,360 just a little bit of carbohydrate to up our stores 1079 01:01:59,360 --> 01:02:02,640 before we head out. OK, let me ask you a question 1080 01:02:02,640 --> 01:02:07,480 about the protein, because I see a lot of runners eating peanut 1081 01:02:07,480 --> 01:02:09,960 butter toast right before the race. 1082 01:02:10,200 --> 01:02:15,280 What does protein do in fat if we eat it too closely to the 1083 01:02:15,280 --> 01:02:18,240 race? So it can do a few things. 1084 01:02:18,240 --> 01:02:21,480 So one thing that. And I have a sensitive stomach. 1085 01:02:21,480 --> 01:02:25,440 I think I've talked about this on this podcast where it fat can 1086 01:02:25,440 --> 01:02:28,000 delay absorption. So when we eat something with 1087 01:02:28,000 --> 01:02:32,480 fat, especially a solid food, so like a bagel is solid, we have 1088 01:02:32,480 --> 01:02:34,360 to chew it. Fat will stick. 1089 01:02:35,000 --> 01:02:38,200 Sit in our stomach longer, and when we're running, we don't 1090 01:02:38,200 --> 01:02:40,840 want food sitting in our stomach because of food sitting in our 1091 01:02:40,840 --> 01:02:43,800 stomach while we're running, it's going to be making us want 1092 01:02:43,800 --> 01:02:46,280 to throw up, right? We want our food to quickly kind 1093 01:02:46,280 --> 01:02:49,000 of move from the stomach into the next phase of digestion, the 1094 01:02:49,000 --> 01:02:52,080 small intestine. So fatty foods make things sit 1095 01:02:52,080 --> 01:02:54,920 in the stomach longer, which can just make it uncomfortable to 1096 01:02:54,920 --> 01:02:57,560 run. The other thing with protein and 1097 01:02:57,560 --> 01:03:02,080 fat does this too, but with protein I usually say when we're 1098 01:03:02,080 --> 01:03:05,640 in that like 2 plus hour mark out from the race, aiming for 1099 01:03:05,640 --> 01:03:08,520 like less than 20 grams of protein total there. 1100 01:03:08,760 --> 01:03:12,520 And the reason for that is protein delays absorption of 1101 01:03:12,520 --> 01:03:14,840 carbohydrate into the the the blood. 1102 01:03:15,240 --> 01:03:18,560 So if I'm eating peanut butter toast with, you know, two or 1103 01:03:18,560 --> 01:03:21,080 three tablespoons of peanut butter, I'm getting, you know, 1104 01:03:21,080 --> 01:03:25,080 maybe like 20 grams of protein, lots of fat, and I'm running in 1105 01:03:25,080 --> 01:03:28,280 30 minutes. My body might have very slow 1106 01:03:28,280 --> 01:03:32,360 access to the carbohydrate in that toast because I paired it 1107 01:03:32,360 --> 01:03:35,920 with so much protein. Perfect. 1108 01:03:36,160 --> 01:03:39,400 Thanks for explaining that. Absolutely. 1109 01:03:39,800 --> 01:03:40,720 Yeah. So. 1110 01:03:40,720 --> 01:03:44,200 So basically what we're thinking about is how to chunk. 1111 01:03:44,600 --> 01:03:48,360 The this, this morning that we have with all this time we have 1112 01:03:49,000 --> 01:03:52,200 so that we're eating smaller. We don't want to eat anything. 1113 01:03:52,200 --> 01:03:54,360 Like I wouldn't eat anything too heavy. 1114 01:03:54,520 --> 01:03:57,840 But things that we've practiced before, so foods we've practiced 1115 01:03:57,840 --> 01:04:00,840 letting you had a really good point of, like if my race is at 1116 01:04:00,840 --> 01:04:04,640 11:30, but I've never run at 11:30 before because that 1117 01:04:04,640 --> 01:04:08,680 doesn't work for my normal life. I would ask you, are there 1118 01:04:08,680 --> 01:04:11,720 snacks that you know you've tolerated before your run? 1119 01:04:11,720 --> 01:04:15,400 So like maybe it's just using iterations of your pre run 1120 01:04:15,400 --> 01:04:19,600 breakfast, long run breakfast that I usually have cereal and 1121 01:04:19,600 --> 01:04:22,680 bagels or pop tarts. Can we use those foods that we 1122 01:04:22,680 --> 01:04:26,040 know sit well in your belly and kind of repeat them throughout 1123 01:04:26,040 --> 01:04:29,880 the morning as mainstays or maybe you're somebody who runs 1124 01:04:29,880 --> 01:04:34,760 after work, do you know? Oh yeah, like my. 8:00 PM snack 1125 01:04:34,760 --> 01:04:40,560 at work is this, you know, toast with a toast with a little bit 1126 01:04:40,560 --> 01:04:45,880 of hummus and I have a banana like, OK then, you know, that's 1127 01:04:46,320 --> 01:04:49,440 on your belly. Can we use that in that morning 1128 01:04:49,920 --> 01:04:53,280 to kind of like prepare for our our New York City marathon or 1129 01:04:53,280 --> 01:04:56,240 any marathon you have where you have a lot of time to prepare 1130 01:04:56,240 --> 01:04:58,480 before wake up and the race starting? 1131 01:04:59,400 --> 01:05:00,400 I love this. Thank you. 1132 01:05:02,040 --> 01:05:03,680 Yeah, you're welcome. I think that was actually a 1133 01:05:03,680 --> 01:05:06,120 really smart question of like, we don't want to just be like, 1134 01:05:06,240 --> 01:05:10,200 oh, my friend Lisa has some extra, you know, gummy bears. 1135 01:05:10,200 --> 01:05:12,760 I'll just take those. Like, probably going to be fine. 1136 01:05:12,760 --> 01:05:15,760 But, like, have you actually ran with gummy bears in your 1137 01:05:15,760 --> 01:05:17,560 stomach? Like, just want to make sure 1138 01:05:17,560 --> 01:05:19,120 we're not trying anything new on race day. 1139 01:05:19,600 --> 01:05:21,320 Exactly. And it comes so easy, especially 1140 01:05:21,320 --> 01:05:23,920 if you're travelling, you're in the bus, you're on a ferry with 1141 01:05:23,920 --> 01:05:26,000 someone. I can see myself being in that 1142 01:05:26,000 --> 01:05:28,240 situation where somebody says hey you want some of this and 1143 01:05:28,240 --> 01:05:31,000 then you try it and then it might not be a good idea but you 1144 01:05:31,000 --> 01:05:33,440 also have to kind of pre plan because you actually have to 1145 01:05:33,440 --> 01:05:36,400 pack something for this race. Absolutely. 1146 01:05:36,400 --> 01:05:38,760 Yeah. So I would say, you know, the 1147 01:05:38,760 --> 01:05:42,120 New York City Marathon Village is so inspiring. 1148 01:05:42,600 --> 01:05:45,960 I feel like you make like all these friends and everyone's in 1149 01:05:45,960 --> 01:05:48,360 it together and you're kind of miserable because you're like 1150 01:05:48,360 --> 01:05:50,720 waiting there forever. But you're kind of like 1151 01:05:50,720 --> 01:05:53,760 starstruck by the fact that like, wow, this is real life. 1152 01:05:53,760 --> 01:05:58,320 So just like bring like cardboard or a blanket or 1153 01:05:58,320 --> 01:06:01,320 something to sit on. Make sure you bring enough food 1154 01:06:01,440 --> 01:06:05,720 to stay well fed and hydrated while you're waiting there. 1155 01:06:06,200 --> 01:06:08,800 Bring warm clothes. Like, go hit up like a local 1156 01:06:08,800 --> 01:06:11,320 Salvation Army or something. Buy some clothes that you can 1157 01:06:11,320 --> 01:06:13,800 just donate and throw out at the finish or I'm sorry, at the 1158 01:06:13,800 --> 01:06:18,760 starting line and and just like, be ready to hunker down there 1159 01:06:18,760 --> 01:06:21,800 and meet a bunch of inspiring, amazing people. 1160 01:06:21,800 --> 01:06:23,680 It's really fun, buddy. You're going to love it. 1161 01:06:24,560 --> 01:06:26,160 Absolutely. Thank you so much, Serena. 1162 01:06:26,160 --> 01:06:30,040 And one more quick tip for. Fueling I know we've had a lot 1163 01:06:30,040 --> 01:06:32,720 of episodes where we talk about fueling during the race. 1164 01:06:32,720 --> 01:06:36,240 What are your top three tips for our runners that are going to be 1165 01:06:36,240 --> 01:06:39,880 going to New York? For fueling. 1166 01:06:40,240 --> 01:06:43,720 Yes. OK, so I would say I'm trying to 1167 01:06:43,720 --> 01:06:47,680 make either like a reservation or a plan for the night before 1168 01:06:47,680 --> 01:06:51,040 dinner, you know, ASAP I would say. 1169 01:06:51,040 --> 01:06:54,640 So maybe you want to check out like a pizzeria. 1170 01:06:54,640 --> 01:06:58,400 And you know, maybe I've been telling my athletes like take 1171 01:06:58,400 --> 01:07:01,080 some of the cheese and oil off of it and just like really go 1172 01:07:01,080 --> 01:07:03,760 hard on eating the splices because you want the bread. 1173 01:07:03,760 --> 01:07:05,960 Really, the bread is the, the key thing there. 1174 01:07:06,200 --> 01:07:09,440 Or an Italian restaurant. Or, you know, even it's just 1175 01:07:09,440 --> 01:07:11,120 like a local place where you can make like a. 1176 01:07:11,240 --> 01:07:15,040 Bowl like you know, like a rice bowl and don't go to hardcore 1177 01:07:15,040 --> 01:07:17,400 wild with the avocado or the veggies. 1178 01:07:17,920 --> 01:07:22,000 Be really heavy on the carbs. So I'd say make a reservation 1179 01:07:22,000 --> 01:07:24,240 for the night before for what you're going to do for dinner or 1180 01:07:24,240 --> 01:07:26,480 a plan. I would say kind of what you 1181 01:07:26,480 --> 01:07:29,160 were just saying Lettie, like plan out what are your snacks 1182 01:07:29,160 --> 01:07:32,280 for that morning. So having if you're flying, if 1183 01:07:32,280 --> 01:07:34,440 you're traveling by train, car, whatever it is. 1184 01:07:34,840 --> 01:07:39,120 Having a little baggy that's filled with you know pop tarts 1185 01:07:39,120 --> 01:07:43,320 and bagels and peanut butter and Jelly and gummy bears or 1186 01:07:43,320 --> 01:07:45,880 starbursts or your your nutrition fuel that you're going 1187 01:07:45,880 --> 01:07:48,960 to be using mid race, so just having that all planned out. 1188 01:07:49,480 --> 01:07:53,520 And last but not least, I would say don't underestimate the 1189 01:07:53,520 --> 01:07:56,960 power of using your breath. It is going to be a long 1190 01:07:56,960 --> 01:07:59,480 morning. It is going to be intimidating, 1191 01:07:59,880 --> 01:08:03,520 it is going to be wild. And we have to remember that 1192 01:08:03,520 --> 01:08:06,480 digestion is affected and compromised by stress. 1193 01:08:06,480 --> 01:08:10,520 So if you find yourself getting really excited or nervous or 1194 01:08:10,520 --> 01:08:13,120 scared or any of the feelings, they are normal. 1195 01:08:13,400 --> 01:08:15,640 All of that excitement is going to. 1196 01:08:15,800 --> 01:08:18,439 I like to think of it as energy that's going to go into my legs 1197 01:08:18,439 --> 01:08:22,040 and make me run really. Fast, but also remembering that 1198 01:08:22,040 --> 01:08:25,000 by calming ourselves down it can actually help us to better 1199 01:08:25,000 --> 01:08:28,279 absorb our nutrition. So before you eat your pre race 1200 01:08:28,279 --> 01:08:31,680 bagel, can you go plop on the ground by yourself and listen to 1201 01:08:31,680 --> 01:08:34,399 a meditation? Or just like look at the trees, 1202 01:08:34,399 --> 01:08:37,439 look at the horizon and take some deep breaths. 1203 01:08:37,439 --> 01:08:40,399 Put your hand on your chest, feel your chest rise and fall. 1204 01:08:41,200 --> 01:08:44,960 Can you count to do some box breathing where you just kind of 1205 01:08:44,960 --> 01:08:48,840 imagine your breath is creating a box and hold your breath for 1206 01:08:48,840 --> 01:08:50,960 five seconds? Breathe in for five seconds, 1207 01:08:50,960 --> 01:08:52,760 hold your breath for five seconds, breathe out for five 1208 01:08:52,760 --> 01:08:54,399 seconds. And just kind of make that box. 1209 01:08:54,399 --> 01:08:57,720 So that breath work can really help us to optimize our 1210 01:08:57,720 --> 01:09:02,040 absorption of our nutrients. So those would be my three top 1211 01:09:02,040 --> 01:09:05,520 tips, and. I actually had meant to say this 1212 01:09:05,520 --> 01:09:08,800 earlier. I actually have a free resource 1213 01:09:08,800 --> 01:09:12,560 that is going to help all my fall marathoners get ready for 1214 01:09:12,560 --> 01:09:14,680 race day. It's called Race Day Ready, but 1215 01:09:14,680 --> 01:09:20,240 if you DM me on Instagram at Serena Marie Rd. the words peak 1216 01:09:20,640 --> 01:09:25,880 week. So put it in one word Week WEEK. 1217 01:09:26,359 --> 01:09:29,439 I'll send you the free resource that has peak week recipes, a 1218 01:09:29,439 --> 01:09:32,000 carb loading guide, as well as a long run checklist. 1219 01:09:32,640 --> 01:09:34,800 I love this. Thank you for the tips and then 1220 01:09:34,800 --> 01:09:37,479 also this resource. I'll make sure that I link your 1221 01:09:37,720 --> 01:09:40,200 Instagram account in our show notes so that way people can 1222 01:09:40,200 --> 01:09:45,399 easily just copy paste it and you know, get some real good 1223 01:09:45,399 --> 01:09:48,359 tips from our favorite registered dietitian. 1224 01:09:48,399 --> 01:09:52,000 So thank you so much, Serena. You're welcome, Letty. 1225 01:09:52,000 --> 01:09:53,040 Have a good day. Thank you. 1226 01:09:57,160 --> 01:09:59,680 Thank you Serena for all the information. 1227 01:09:59,680 --> 01:10:01,520 And again, thank you Kristen Ryan. 1228 01:10:01,520 --> 01:10:03,640 Was that not fun? Doesn't this make you want to 1229 01:10:03,640 --> 01:10:05,920 run New York? Yes, it does. 1230 01:10:06,120 --> 01:10:08,440 I'm excited to run it in the future. 1231 01:10:08,440 --> 01:10:11,440 Unfortunately not this year, but I'm excited to hear about what 1232 01:10:11,440 --> 01:10:14,400 you think about it too. Yeah, me too. 1233 01:10:14,400 --> 01:10:16,600 So. Again, thank you for listening. 1234 01:10:16,600 --> 01:10:19,400 If you're still there, find us on Instagram. 1235 01:10:19,400 --> 01:10:22,400 We're at Running Podcast and join our Facebook group, The 1236 01:10:22,400 --> 01:10:24,560 Speed Striders. You will not regret it. 1237 01:10:24,560 --> 01:10:28,160 We're very inclusive and fun and not that fast so. 1238 01:10:28,680 --> 01:10:31,720 So what's your slogan again? Yeah, so speed strider slogan is 1239 01:10:31,720 --> 01:10:34,840 where speed is relative and finishing is absolute. 1240 01:10:35,000 --> 01:10:38,800 Love that slogan. Good luck for everyone that's 1241 01:10:38,800 --> 01:10:41,120 going to be in the New York City Marathon or anyone that's just 1242 01:10:41,120 --> 01:10:44,280 running this weekend. Yes, Tagus in your Instagram. 1243 01:10:45,080 --> 01:10:47,960 We love seeing everyone running. It makes us happy. 1244 01:10:48,400 --> 01:10:50,440 And with that? Have a great weekend for 1245 01:10:50,440 --> 01:10:56,760 running. Thanks for tuning in. 1246 01:10:57,080 --> 01:10:59,880 For more information and marathon running news, please 1247 01:10:59,880 --> 01:11:03,760 head to www.marathonrunningpodcast.com 1248 01:11:03,840 --> 01:11:05,560 and we'll be back next week.