1 00:00:01,440 --> 00:00:05,600 You're listening to episode 4. No, you're listening to episode 2 00:00:05,600 --> 00:00:08,080 242 of the Marathon Running Podcast. 3 00:00:08,320 --> 00:00:11,680 In this episode, we're going to talk to you about nutrition and 4 00:00:11,680 --> 00:00:22,000 your marathon training. This is the Marathon Running 5 00:00:22,000 --> 00:00:24,560 Podcast by Letty and Ryan from We Got the Runs. 6 00:00:24,880 --> 00:00:27,880 Join us in our running community for weekly content that is 7 00:00:27,880 --> 00:00:31,680 motivational, educational and inspirational, and that the 8 00:00:31,680 --> 00:00:34,520 Marathon Running Podcast take you from the starting line to 9 00:00:34,520 --> 00:00:42,080 the finish line and beyond. Hey runners, and welcome to 10 00:00:42,080 --> 00:00:44,440 episode 242. My name is Letty. 11 00:00:44,680 --> 00:00:47,240 My name is Ryan. And this is the first podcast of 12 00:00:47,240 --> 00:00:49,160 the year. And I feel like Ryan, with these 13 00:00:49,160 --> 00:00:52,880 last two episodes for Not Thanksgiving, for Christmas and 14 00:00:52,880 --> 00:00:57,720 New Year's, we kind of trampled the topic of resolutions and 15 00:00:58,080 --> 00:01:00,840 bettering ourselves and reflections to death. 16 00:01:00,840 --> 00:01:03,840 At least I feel like we did a lot of reflecting and a lot of 17 00:01:04,280 --> 00:01:07,440 talking about the future. But here we are. 18 00:01:07,440 --> 00:01:09,400 So I'm hoping to not delve into that again. 19 00:01:10,520 --> 00:01:13,240 Yeah, so today we're talking about how to go back on your 20 00:01:13,240 --> 00:01:16,240 resolutions without feeling bad. Are we? 21 00:01:16,360 --> 00:01:17,120 No. Just kidding. 22 00:01:18,560 --> 00:01:21,520 That would be kind of a fun topic, Ryan. 23 00:01:21,880 --> 00:01:25,080 As you know, I am making a change and for you listeners, 24 00:01:25,280 --> 00:01:28,680 I'm going to elaborate. For the first time in really my 25 00:01:28,680 --> 00:01:31,800 life, I'm going to start working with a nutrition coach. 26 00:01:31,800 --> 00:01:34,160 Actually, it's a couple of ladies nutrition coaches. 27 00:01:34,600 --> 00:01:35,760 Yeah. So they approached you. 28 00:01:36,280 --> 00:01:41,320 Yes, they wrote me a very nice e-mail and I was very open to 29 00:01:41,320 --> 00:01:43,920 the idea just because nutrition is a topic, you know, I bring 30 00:01:43,920 --> 00:01:47,880 nutritionists on the podcast, but I kind of always do the 31 00:01:47,880 --> 00:01:49,760 same. My weight doesn't fluctuate very 32 00:01:49,760 --> 00:01:51,680 much. It hasn't very fluctuated very 33 00:01:51,680 --> 00:01:55,040 much since since my teenage years really, except for 34 00:01:55,040 --> 00:01:56,760 obviously when I when I was pregnant. 35 00:01:57,000 --> 00:02:00,840 But I don't really watch what I eat very much. 36 00:02:00,840 --> 00:02:04,960 At the same time, we do eat fairly healthy and we don't eat 37 00:02:04,960 --> 00:02:09,759 too much processed stuff, so I've never tracked macros or 38 00:02:09,759 --> 00:02:15,920 really deeply looked into what I could really do. 39 00:02:16,800 --> 00:02:19,040 And yeah. So what are they offering you? 40 00:02:19,680 --> 00:02:24,400 They're offering me free coaching to see how their input 41 00:02:24,440 --> 00:02:27,200 will help my marathon running so. 42 00:02:27,800 --> 00:02:31,600 You just want to go faster. I just want to see how changing 43 00:02:31,880 --> 00:02:37,080 my nutrition will affect my training that I kind of am 44 00:02:37,120 --> 00:02:38,880 dialed into. And I've been doing the same 45 00:02:38,880 --> 00:02:41,040 kind of thing for the for the long term for a couple years 46 00:02:41,040 --> 00:02:43,800 now. So how you want to see how it'll 47 00:02:43,800 --> 00:02:46,680 change how you feel during training or just how you get 48 00:02:46,680 --> 00:02:49,360 faster or not? Or do you want to lose weight 49 00:02:49,400 --> 00:02:51,600 or? Yeah, just I kind of want to 50 00:02:51,600 --> 00:02:53,960 observe all of it. I want to see the combination of 51 00:02:53,960 --> 00:02:57,680 all of the above to see if I can get faster, if I feel better, if 52 00:02:57,680 --> 00:03:02,160 my body composition changes, if I clean up maybe a little bit. 53 00:03:03,000 --> 00:03:04,160 Aren't they? But would they? 54 00:03:04,320 --> 00:03:06,520 Would they cater a program to what your goals are? 55 00:03:07,160 --> 00:03:09,600 Yes. So they don't provide run 56 00:03:09,600 --> 00:03:14,000 coaching, but they want to see what your run coaching plan is 57 00:03:14,240 --> 00:03:18,320 and then overlay that with a nutrition plan and I think also 58 00:03:18,320 --> 00:03:21,040 strength training. I just really want to see how 59 00:03:22,080 --> 00:03:25,520 watching my nutrition for one training cycle will affect 60 00:03:25,520 --> 00:03:28,600 everything. My thought is what you should do 61 00:03:28,640 --> 00:03:34,360 is kind of put a baseline down now of what you're at, where 62 00:03:34,360 --> 00:03:38,760 you're at and and then what your goals are going to be. 63 00:03:38,760 --> 00:03:43,840 And then we can see over the course of time how it's changed 64 00:03:43,920 --> 00:03:45,800 your, you know, your composition, your body 65 00:03:45,800 --> 00:03:47,920 composition or anything else, your training, everything. 66 00:03:48,440 --> 00:03:51,360 I think that would be an interesting kind of, you know, 67 00:03:51,360 --> 00:03:54,200 approach to it. Yeah, it's almost, almost 68 00:03:54,200 --> 00:03:56,960 experimental, right? Yeah, I mean, that's one of the 69 00:03:56,960 --> 00:04:01,840 better ways to do it is to kind of lay down a before and after 70 00:04:01,840 --> 00:04:03,880 so you can see if it's affected you or changed you. 71 00:04:04,000 --> 00:04:06,520 Yeah, At the same time, I'm a little bit dreading it because 72 00:04:06,520 --> 00:04:10,040 I'm not the type of person, as you know, to count macros and 73 00:04:10,040 --> 00:04:13,520 that kind of stuff. But they've assured me that, you 74 00:04:13,520 --> 00:04:16,600 know, even if you do that for a little bit, it eventually 75 00:04:16,600 --> 00:04:18,399 becomes something that's intuitive. 76 00:04:18,760 --> 00:04:21,079 I'm never going to be a person that, you know, constantly 77 00:04:21,079 --> 00:04:23,200 brings out the app and tracks everything. 78 00:04:23,200 --> 00:04:25,800 I'm really bad about that. But I think I can do anything 79 00:04:26,080 --> 00:04:29,400 for a certain time period, so I'm excited for it. 80 00:04:30,040 --> 00:04:32,240 That's good. So can you lay out some numbers 81 00:04:32,240 --> 00:04:36,440 now and then we can revisit later, hold you accountable to 82 00:04:36,440 --> 00:04:39,360 see what's different? Yeah, I just haven't weighed 83 00:04:39,360 --> 00:04:42,320 myself in a while. I really don't jump on a scale. 84 00:04:42,720 --> 00:04:44,840 Right now. Yeah, let's do it, OK? 85 00:04:44,840 --> 00:04:48,760 It'll make you accountable. All right, all right, so I weigh 86 00:04:48,760 --> 00:04:52,200 130 lbs right now. OK. 87 00:04:52,200 --> 00:04:56,440 And what do you have a goal weight or does that not matter? 88 00:04:56,520 --> 00:04:59,600 So 5 lbs would be nice to lose for me. 89 00:04:59,600 --> 00:05:03,680 I think 125 is a good weight. I mean I'd go for 1:15 but I 90 00:05:03,680 --> 00:05:06,800 don't know if I'd feel sluggish at that point because I I do 91 00:05:06,800 --> 00:05:11,560 have a lot of muscle and I'm I'm my body type is probably not 92 00:05:11,560 --> 00:05:14,560 that great at 1:15 energy wise. But who knows, maybe it would 93 00:05:14,560 --> 00:05:17,440 be. I think it's, it's hard to tell 94 00:05:17,440 --> 00:05:20,480 everyone your weight, but I think it's good just to like put 95 00:05:20,480 --> 00:05:24,040 it out there because then we can, we can see, we can see just 96 00:05:25,000 --> 00:05:28,040 what changes and, and, and again, it doesn't have to be the 97 00:05:28,040 --> 00:05:29,320 weight doesn't have to be your goal. 98 00:05:29,320 --> 00:05:31,640 You could just want to run faster. 99 00:05:31,640 --> 00:05:34,960 And so what's your right now? What's your comfortable marathon 100 00:05:34,960 --> 00:05:37,600 time? I actually don't know because 101 00:05:37,600 --> 00:05:39,920 it's been a while that I've really pushed any kind of. 102 00:05:40,480 --> 00:05:43,920 I know you haven't done like a PR attempt or anything but 103 00:05:44,000 --> 00:05:47,320 what's it comfortable what you think you're about at not doing 104 00:05:47,320 --> 00:05:49,600 like a super hard push but just a normal? 105 00:05:49,720 --> 00:05:53,080 If I train or if I don't train. Like a normal if you trained 106 00:05:53,080 --> 00:05:54,760 marathon just to give a baseline. 107 00:05:55,160 --> 00:05:58,960 I mean, maybe a 120, I mean. 120 Wow. 108 00:05:59,360 --> 00:06:02,080 Maybe a 325? OK, 325. 109 00:06:02,080 --> 00:06:05,360 All right, so we have a 325 and 130 lbs. 110 00:06:05,760 --> 00:06:07,000 And how do you feel when you run? 111 00:06:07,000 --> 00:06:09,640 I mean, you're pretty energetic. I feel energetic. 112 00:06:10,040 --> 00:06:13,320 So we got, we got the numbers down and normally, you know, 113 00:06:13,320 --> 00:06:15,240 you're pretty, you're pretty good about getting up in the 114 00:06:15,240 --> 00:06:19,160 morning and running. And sometimes I think, you know, 115 00:06:19,160 --> 00:06:21,080 you don't want to go run, but that's normal. 116 00:06:21,080 --> 00:06:22,880 I mean, you're probably more energetic than most and you're 117 00:06:22,880 --> 00:06:25,000 willing to get up and do it. So it'll be interesting to see 118 00:06:25,000 --> 00:06:27,720 if they change. So now we've got we've got some 119 00:06:27,720 --> 00:06:31,720 numbers down and and it's some kind of goals I guess that you 120 00:06:31,720 --> 00:06:34,080 want to achieve. What is their nutrition pan like 121 00:06:34,080 --> 00:06:36,520 and how is it organized? So their training plan or 122 00:06:36,520 --> 00:06:39,000 nutrition plan, I guess, is based on fasting. 123 00:06:39,360 --> 00:06:44,520 And before everyone listening to this podcast screams no, no, no, 124 00:06:44,520 --> 00:06:46,360 fasting and running doesn't work together. 125 00:06:46,520 --> 00:06:49,600 There is a basic question, and I'm going to tell you about it 126 00:06:49,840 --> 00:06:52,960 now before we even hop into the podcast, before you turn it off. 127 00:06:52,960 --> 00:06:57,680 But fasting is not a diet. So this is not a diet plan 128 00:06:57,680 --> 00:07:01,200 because you're still going to consume all the calories that 129 00:07:01,200 --> 00:07:06,760 your marathon training needs are, but you're doing it during 130 00:07:06,760 --> 00:07:08,440 a smaller window. So I just want to get that 131 00:07:08,440 --> 00:07:11,080 clarification right out of the way because that was one of my 132 00:07:11,080 --> 00:07:14,040 biggest questions too. And I was like, oh, how do you 133 00:07:14,040 --> 00:07:16,160 do fasting and train for a marathon? 134 00:07:16,360 --> 00:07:21,520 So it's a fasting based training plan where they are really into 135 00:07:21,520 --> 00:07:24,560 eating of Whole Foods. Some they are tracking macros 136 00:07:24,560 --> 00:07:28,560 and they do strength workouts. So the way they do it is they 137 00:07:28,960 --> 00:07:32,880 get a copy of your running training plan weekly, whatever 138 00:07:32,880 --> 00:07:36,240 you have, maybe even daily. You know, they, they seem to be 139 00:07:36,240 --> 00:07:38,960 very available to help you once you sign up with them. 140 00:07:39,320 --> 00:07:46,200 And then they give you a eating plan, an eating plan of how you 141 00:07:46,200 --> 00:07:50,760 can best fuel these workouts and fuel your runs during this 142 00:07:50,760 --> 00:07:53,760 training plan. They have a lot of testimonials 143 00:07:53,760 --> 00:07:58,600 of runners that, you know, even my age that have gotten a lot 144 00:07:58,600 --> 00:08:01,280 faster. So there are, according to them, 145 00:08:01,280 --> 00:08:05,520 still a lot of things possible even when you've already gotten 146 00:08:05,640 --> 00:08:09,240 all the miles in the world and even by just tweaking your 147 00:08:09,240 --> 00:08:12,920 nutrition plan to set you up for, you know, success in 148 00:08:12,920 --> 00:08:14,360 whatever your endeavors are with this. 149 00:08:14,560 --> 00:08:19,440 Yeah, that's interesting. I'll be interested to hear more 150 00:08:19,440 --> 00:08:21,520 details about it. Yes. 151 00:08:21,520 --> 00:08:24,480 And before we hop into this interview, another thing I 152 00:08:24,480 --> 00:08:27,320 wanted to get out of the way. This is something I emailed 153 00:08:27,800 --> 00:08:30,160 Kristen and Sam because I forgot to ask it. 154 00:08:30,160 --> 00:08:35,480 There is this huge thing in the running community about whether 155 00:08:35,480 --> 00:08:38,840 or not you should do fasted runs in the morning. 156 00:08:39,120 --> 00:08:43,240 So science has established that there are some benefits by 157 00:08:43,520 --> 00:08:47,520 running fastest fasted. Obviously, not necessarily when 158 00:08:47,520 --> 00:08:49,480 you're going for a goal performance, but when you're 159 00:08:49,480 --> 00:08:52,520 just doing a run because you're teaching your body to run on the 160 00:08:52,520 --> 00:08:55,280 fats that you have, unless you haven't eaten in 24 hours, 161 00:08:55,280 --> 00:08:58,320 obviously. But the other thing is also I 162 00:08:58,320 --> 00:09:01,000 emailed them because I said I forgot to ask you ladies, what 163 00:09:01,000 --> 00:09:06,800 about refueling once you have finished your run? 164 00:09:06,800 --> 00:09:10,800 Because a lot of nutritionists say that you have this window of 165 00:09:10,800 --> 00:09:14,840 30 to 90 minutes or whatever where you have to refuel your 166 00:09:14,840 --> 00:09:17,360 body, and then they emailed you back and that was the e-mail 167 00:09:17,360 --> 00:09:20,160 that I shared with you earlier. So it is interesting in the 168 00:09:20,160 --> 00:09:23,360 e-mail they referred to, if you're trying to achieve peak 169 00:09:23,360 --> 00:09:27,440 performance, then you know, you're not necessarily fasting. 170 00:09:28,200 --> 00:09:31,240 And, and that makes sense because I think a lot of the 171 00:09:31,240 --> 00:09:36,080 misconception comes from the fact that when people are always 172 00:09:37,440 --> 00:09:42,760 telling you to eat right after you do like a training event, 173 00:09:42,760 --> 00:09:46,240 then the way to resupply your muscles and everything else with 174 00:09:46,240 --> 00:09:48,880 the nutrients it needs to build and grow is to eat. 175 00:09:48,920 --> 00:09:50,760 And so it does make sense logically. 176 00:09:51,160 --> 00:09:55,480 But if your ultimate goal is to, you know, lose weight and in 177 00:09:55,480 --> 00:10:00,040 some or to, you know, increase your endurance in other ways. 178 00:10:00,040 --> 00:10:06,000 But I think in endurance running especially, you're trying to 179 00:10:06,000 --> 00:10:10,280 optimize your body's ability to carry something, which is your 180 00:10:10,280 --> 00:10:12,000 body. And if you decrease your weight, 181 00:10:12,000 --> 00:10:13,480 that could make you a little faster. 182 00:10:13,480 --> 00:10:16,120 It's a little bit different than maybe strength training 183 00:10:16,480 --> 00:10:18,520 exercises or or things like that. 184 00:10:18,520 --> 00:10:21,640 Whereas if you're a power lifter, you know you don't 185 00:10:21,640 --> 00:10:25,960 really care how much you weigh so much as if you just want to 186 00:10:25,960 --> 00:10:29,400 be as strong and your muscles to be as big as possible and 187 00:10:29,400 --> 00:10:32,040 powerful as possible in order to lift the weight. 188 00:10:32,040 --> 00:10:34,840 So in those cases, I think you almost would have to eat 189 00:10:34,840 --> 00:10:37,280 afterwards and otherwise in order to see gains. 190 00:10:37,480 --> 00:10:41,240 Whereas if you're talking about strictly endurance, there might 191 00:10:41,240 --> 00:10:46,880 be some benefits to dropping weight more so than you gain 192 00:10:46,880 --> 00:10:50,240 from just eating every time after you train and optimize 193 00:10:50,240 --> 00:10:55,520 your muscle recovery and growth. So I don't know, I don't know. 194 00:10:55,520 --> 00:10:58,240 I'm just like kind of speaking from a scientific like 195 00:10:58,840 --> 00:11:02,160 background, what I think of it, but I don't have the research, 196 00:11:02,360 --> 00:11:04,800 you know, it would be interesting to see what the what 197 00:11:04,800 --> 00:11:08,200 research says regarding either or but. 198 00:11:08,680 --> 00:11:12,000 Yeah, and it's interesting and as, as as always, we really try 199 00:11:12,000 --> 00:11:14,960 to dive into these topics and why not experiment with 200 00:11:14,960 --> 00:11:16,360 something and see if it works right. 201 00:11:16,960 --> 00:11:20,960 So, yeah, so that's, I think a long enough introduction. 202 00:11:21,400 --> 00:11:23,960 I think we've built up the controversy enough. 203 00:11:23,960 --> 00:11:27,360 So Are you ready for my conversation? 204 00:11:28,000 --> 00:11:31,720 Yeah, and then we should do a follow up episode after your 205 00:11:32,160 --> 00:11:35,800 nutrition training or your nutrition plan to see what's 206 00:11:35,800 --> 00:11:37,120 changed and how you feel about it. 207 00:11:37,240 --> 00:11:39,560 Yes, for sure. We'll do like a three weeks or 208 00:11:39,560 --> 00:11:41,800 four weeks and then a six week to see. 209 00:11:42,320 --> 00:11:45,880 Or we'll do a two week update in how you failed the training. 210 00:11:46,560 --> 00:11:49,640 Hopefully not. Hopefully six weeks is something 211 00:11:49,640 --> 00:11:51,440 I can do, yeah. We'll see. 212 00:11:51,840 --> 00:11:53,600 All right, so without any further ado, we're now going to 213 00:11:53,600 --> 00:11:55,480 plan our conversation with Kristen and Sam. 214 00:11:57,920 --> 00:12:00,040 All right, so I'm on here with Sam and Kristen. 215 00:12:00,040 --> 00:12:02,360 Sam and Kristen, thank you so much for coming on to my 216 00:12:02,360 --> 00:12:04,360 podcast. Yeah. 217 00:12:04,360 --> 00:12:06,240 Thanks for having us. Absolutely. 218 00:12:06,240 --> 00:12:08,160 We're glad to be here. Perfect. 219 00:12:08,160 --> 00:12:13,520 So let's talk a little bit about who you ladies are, and then 220 00:12:13,520 --> 00:12:16,960 we'll go into what you do and what you do and can do for 221 00:12:16,960 --> 00:12:19,160 runners. We are best friends we've been 222 00:12:19,160 --> 00:12:26,520 best friends since the 7th grade we met in Mascoutah, IL and. 223 00:12:26,560 --> 00:12:30,000 But Sam now lives in Maine and I live in Georgia and so we have 224 00:12:30,000 --> 00:12:34,280 had a 35 plus year friendship that we bring in of living. 225 00:12:34,280 --> 00:12:37,200 We love living life together, we love chasing goals together. 226 00:12:37,200 --> 00:12:41,280 We've travelled the world together and we really just 227 00:12:41,720 --> 00:12:46,480 enjoyed doing great things. And then about four years ago, 228 00:12:46,480 --> 00:12:49,880 we decided to go into business together and that was where 229 00:12:49,880 --> 00:12:53,000 Kristen and Sam coaching was birthed. 230 00:12:53,000 --> 00:12:55,840 And it's been really fun to be able to do this with your best 231 00:12:55,840 --> 00:12:57,360 friend. It's a little background. 232 00:12:57,360 --> 00:13:00,080 That's the short version. I love it. 233 00:13:00,080 --> 00:13:02,800 I love this 35 year old friendship. 234 00:13:02,800 --> 00:13:05,400 That's very beautiful. It's really hard to find. 235 00:13:05,400 --> 00:13:08,320 That's awesome. It's like, don't do the math of 236 00:13:08,320 --> 00:13:10,160 figuring out actually how old we are so. 237 00:13:10,560 --> 00:13:14,240 I wasn't, I wasn't going to pass that point to tell me a little 238 00:13:14,240 --> 00:13:18,280 bit about how your business evolved and what your business 239 00:13:18,280 --> 00:13:23,400 model is and if there is any science based background that 240 00:13:23,720 --> 00:13:26,280 you're using for the the way that you are taking your 241 00:13:26,280 --> 00:13:29,440 runners. So we have our certification 242 00:13:29,440 --> 00:13:31,040 through the faster way to fat loss. 243 00:13:31,040 --> 00:13:33,400 That is where we are certified nutrition coaches. 244 00:13:33,720 --> 00:13:35,920 That is our starting ground. And then we kind of really get 245 00:13:35,920 --> 00:13:39,080 to know our clients of not all of our clients are runners. 246 00:13:39,800 --> 00:13:44,280 We have your your mom's that just want to have energy to play 247 00:13:44,280 --> 00:13:45,960 with their kids in the afternoon. 248 00:13:46,960 --> 00:13:49,960 But we I would really even say Sam and I've kind of landed on 249 00:13:49,960 --> 00:13:53,160 we really specialize in like high achieving women, like the 250 00:13:53,160 --> 00:13:56,320 women that are really just seeking high level goals, 251 00:13:56,480 --> 00:14:00,800 whether it's in corporate world or, you know, on on the track. 252 00:14:00,840 --> 00:14:04,280 And that's where, and I would say because of my history with 253 00:14:04,280 --> 00:14:09,520 the faster way and my testimony with running, we attract that 254 00:14:10,040 --> 00:14:13,720 we, we get, you know, runners that have tried all the things 255 00:14:13,720 --> 00:14:16,520 because that was me. I had, I was doing everything by 256 00:14:16,520 --> 00:14:21,080 the book, you know, carbo loading and, you know, eating 257 00:14:21,080 --> 00:14:24,760 the Big Breakfast and, and all the, and taking the second-half 258 00:14:24,760 --> 00:14:28,320 of every one of my marathons. And so because of that, we have 259 00:14:28,320 --> 00:14:30,480 people that really come to us and that have tried all the 260 00:14:30,480 --> 00:14:32,920 things and ready to dial in their nutrition and try 261 00:14:32,920 --> 00:14:35,360 something different. So that's it's really our sweet 262 00:14:35,360 --> 00:14:37,040 spot. So tell me a little bit about 263 00:14:37,240 --> 00:14:40,480 how you guys learned about your area of expertise. 264 00:14:41,480 --> 00:14:45,400 Yeah, so I will say probably 10 plus years ago, Sam introduced 265 00:14:45,400 --> 00:14:50,720 me to Whole Foods and I have struggled with migraines for 266 00:14:50,840 --> 00:14:54,560 decades, you know, going to the neurologist every six months, 267 00:14:55,160 --> 00:14:58,440 preventative migraine medicine. And it was through Whole Food 268 00:14:58,440 --> 00:15:01,360 Nutrition that I was able to figure out what my migraine 269 00:15:01,360 --> 00:15:04,280 triggers were. And so it essentially changed my 270 00:15:04,280 --> 00:15:09,360 life and I came off of the like everyday medication. 271 00:15:09,360 --> 00:15:12,680 You know, I still keep it on hand in case things happen 272 00:15:12,680 --> 00:15:15,240 because there's certain things like weather and hormones that 273 00:15:15,600 --> 00:15:18,680 can can take over. But for the most part, I can 274 00:15:18,680 --> 00:15:22,120 control my migraines simply through nutrition. 275 00:15:22,240 --> 00:15:24,840 And then at about the same time, I also started running. 276 00:15:24,840 --> 00:15:27,720 We actually side note, Sam and I ran track together in the 7th 277 00:15:27,720 --> 00:15:31,120 grade and I was a sprinter all the way through high school. 278 00:15:31,120 --> 00:15:33,720 You couldn't have paid me money to run a mile. 279 00:15:34,440 --> 00:15:37,920 But at the same time, I will say I started running when I I 280 00:15:37,920 --> 00:15:41,760 started paying attention to my nutrition and I had a one year 281 00:15:41,760 --> 00:15:46,520 old at that point and really lost, had lost myself of who I 282 00:15:46,520 --> 00:15:48,840 was. As you know, I threw myself into 283 00:15:48,840 --> 00:15:51,480 being a mom and kind of lost my own identity. 284 00:15:51,880 --> 00:15:56,320 And so I started running and all of that kind of paired together 285 00:15:56,800 --> 00:16:00,720 and just started really chasing big running goals. 286 00:16:00,760 --> 00:16:07,200 And so Fast forward a few years and Sam again introduced me to 287 00:16:07,200 --> 00:16:13,120 macro tracking and that it really mattered how you what you 288 00:16:13,560 --> 00:16:15,480 fed your body. So even though I was eating 289 00:16:15,480 --> 00:16:18,840 Whole Foods, when I actually looked at what I was eating, I 290 00:16:18,840 --> 00:16:23,440 was eating carbs and fats all day long and having a chicken 291 00:16:23,440 --> 00:16:26,320 breast a day thinking I was eating the protein that my body 292 00:16:26,320 --> 00:16:29,760 needed. And that was in no way shape or 293 00:16:29,760 --> 00:16:33,960 form what my body actually needed to do things I was asking 294 00:16:33,960 --> 00:16:37,160 it to do. And so I actually was introduced 295 00:16:37,160 --> 00:16:41,320 to the faster way. And so I and it put all the 296 00:16:41,320 --> 00:16:45,600 pieces together for me of doing a whole food nutrition and macro 297 00:16:45,600 --> 00:16:50,960 tracking, but being on purpose. And so when I actually started 298 00:16:50,960 --> 00:16:55,360 eating the protein that my body needed, I had hit the same 299 00:16:55,360 --> 00:16:57,920 marathon time like 3 or 4 times in a row. 300 00:16:57,920 --> 00:17:01,600 Even though I had increased all of my training, done all the 301 00:17:01,600 --> 00:17:05,480 things I added, eventually added strength training and I really 302 00:17:05,480 --> 00:17:08,560 dialed in my nutrition and I've now taken an hour and a half off 303 00:17:08,560 --> 00:17:11,440 my marathon time. So I went from a 5/15 marathon 304 00:17:11,440 --> 00:17:13,359 to I qualified for Boston this year. 305 00:17:13,760 --> 00:17:18,640 And it makes me super passionate to help others because it 306 00:17:18,640 --> 00:17:23,680 matters how you feel your body and to do so on purpose. 307 00:17:23,680 --> 00:17:27,640 So, so that's my story. Obviously Sam's a big piece of 308 00:17:27,640 --> 00:17:30,680 it. Yeah, I can. 309 00:17:30,680 --> 00:17:33,080 I can give you a little bit of of my background. 310 00:17:33,080 --> 00:17:36,520 I was always an athlete growing up as a kid, sports were my 311 00:17:36,520 --> 00:17:40,920 focus all through elementary, middle and high school as a 312 00:17:40,920 --> 00:17:44,120 three sport athlete and then played two sports in college. 313 00:17:44,400 --> 00:17:47,400 So focus focusing and still playing today. 314 00:17:47,400 --> 00:17:51,280 A lot of volleyball and softball and I've run multiple marathons. 315 00:17:51,280 --> 00:17:53,360 But I've told Kristen no more marathons for me. 316 00:17:53,360 --> 00:17:55,040 I'm really focused on the half marathon. 317 00:17:55,040 --> 00:17:58,640 So traveling with her as she explores her dreams of getting a 318 00:17:58,640 --> 00:18:01,560 marathon in every state. And I'm working on doing half, 319 00:18:01,560 --> 00:18:04,640 so she does that. So some really fun things, but 320 00:18:04,640 --> 00:18:08,280 the same thing. The nutrition just made such a 321 00:18:08,280 --> 00:18:10,520 big difference in my overall performance. 322 00:18:10,720 --> 00:18:15,240 And the macro tracking and adding the protein changed my 323 00:18:15,240 --> 00:18:18,800 body composition, allowed me to jump higher, run faster, do all 324 00:18:18,800 --> 00:18:22,920 of the things that we want to be able to do and perform by just 325 00:18:22,920 --> 00:18:27,080 being conscious of what we were providing for fuel for our 326 00:18:27,080 --> 00:18:29,600 bodies. And we've seen so many people 327 00:18:29,720 --> 00:18:33,400 change just how they feel from a day-to-day energy, whether it's 328 00:18:34,520 --> 00:18:38,280 we are wanting to perform right and do a sport, because that's 329 00:18:38,280 --> 00:18:40,040 what we're talking pretty much about. 330 00:18:40,040 --> 00:18:42,960 But the day-to-day life is just as important. 331 00:18:43,200 --> 00:18:46,440 And the fact that you feel good and can keep up with your kids 332 00:18:46,440 --> 00:18:50,600 and just feel like you are have the energy that you're supposed 333 00:18:50,600 --> 00:18:53,040 to have to get through your day while you're supporting 334 00:18:53,040 --> 00:18:55,680 everybody else. Perfect. 335 00:18:55,800 --> 00:18:57,800 Well, First off, congratulations, Kristen. 336 00:18:57,800 --> 00:19:01,760 That's a huge time improvement. And Sam, this sounds very 337 00:19:01,760 --> 00:19:04,200 wonderful because you are so right. 338 00:19:04,200 --> 00:19:08,360 It's so difficult to well even to just focus on it and not to 339 00:19:08,360 --> 00:19:11,040 just think I'm eating healthy because now I'm eating a little 340 00:19:11,040 --> 00:19:13,680 bit of protein. But the whole tracking can be 341 00:19:13,680 --> 00:19:17,520 very complex and complicated. Let's talk a little bit about, 342 00:19:18,040 --> 00:19:20,520 you know, the faster way. Obviously we're talking about 343 00:19:20,520 --> 00:19:23,800 fasting here. I personally have read quite a 344 00:19:23,800 --> 00:19:26,640 bit about intermittent fast and how beneficial that is. 345 00:19:26,840 --> 00:19:30,120 But then you always get the flip side of people that and I'm sure 346 00:19:30,120 --> 00:19:32,960 including you, right, you got to fuel for your runs. 347 00:19:33,160 --> 00:19:37,240 So how can both of these concepts work together during 348 00:19:37,240 --> 00:19:40,320 marathon training? Yeah, so this is probably one of 349 00:19:40,320 --> 00:19:42,880 my favorite things. Like I mentioned a little bit 350 00:19:42,880 --> 00:19:46,240 ago that I was doing everything by the book, which was the carbo 351 00:19:46,240 --> 00:19:49,440 loading the, you know, Big Breakfast in the morning, 352 00:19:49,960 --> 00:19:53,960 fueling every 5 miles. Like I did all the things, read 353 00:19:53,960 --> 00:19:57,080 all the articles, did all the things, and again, was having 354 00:19:57,080 --> 00:20:00,360 zero just running the same marathon time over and over 355 00:20:00,360 --> 00:20:02,600 again. Just changing my running plan 356 00:20:02,840 --> 00:20:05,320 like that was the only thing I was really changing and and 357 00:20:05,320 --> 00:20:07,880 wasn't having success and getting faster. 358 00:20:08,240 --> 00:20:12,800 And so I became a, you know, did the faster weight of fat loss 359 00:20:12,800 --> 00:20:18,520 and dialed in a my nutrition. But really the big, big thing 360 00:20:18,520 --> 00:20:22,880 for me that was not carbo loading, which I know I'm like, 361 00:20:22,880 --> 00:20:26,040 this is like, I don't want to be like taboo in the running world, 362 00:20:26,560 --> 00:20:30,840 but like it was more being intentional every single day 363 00:20:31,000 --> 00:20:34,440 because what I was doing was carbo load eating all of this, 364 00:20:34,440 --> 00:20:36,480 this heavy meal the night before. 365 00:20:36,680 --> 00:20:39,240 And my body was like, well, what do we do with this? 366 00:20:39,240 --> 00:20:41,960 Like we, you know, it was all it was trying to process all of 367 00:20:41,960 --> 00:20:44,720 that while I was trying to run fast. 368 00:20:44,920 --> 00:20:48,080 And I know there's the feeling your body and your body needs 369 00:20:48,080 --> 00:20:49,640 that. And yes, that's a fine line. 370 00:20:49,640 --> 00:20:53,600 And we kind of tweak it for every individual client, but for 371 00:20:53,600 --> 00:20:58,200 me, it was my body wasn't responding well to the large 372 00:20:58,520 --> 00:21:02,440 impact. So instead of only increasing my 373 00:21:02,440 --> 00:21:06,920 carbs before the actually before my races, I will do a 25% 374 00:21:06,920 --> 00:21:09,520 increase of my macros across the board. 375 00:21:09,880 --> 00:21:14,080 So I will fuel my body with carbs, proteins and fat so that 376 00:21:14,080 --> 00:21:18,080 it's, it's all even and my body knows how to process that. 377 00:21:18,080 --> 00:21:20,280 But at the same time, I'm getting the, I'm getting the 378 00:21:20,280 --> 00:21:23,080 fuel that I need. It's just more equally 379 00:21:23,080 --> 00:21:25,640 distributed and my body can process it better. 380 00:21:25,640 --> 00:21:27,280 Like, again, this is different for everybody. 381 00:21:27,280 --> 00:21:30,040 And that's kind of the fun part of coming alongside our runners. 382 00:21:30,040 --> 00:21:34,720 And you know, we don't suggest you trying to do, don't do 383 00:21:34,720 --> 00:21:36,800 something today because you have a race tomorrow, right? 384 00:21:37,040 --> 00:21:41,040 Like we are going to practice it together and try to figure out 385 00:21:41,040 --> 00:21:45,200 what works for you. I actually start all of my runs 386 00:21:45,200 --> 00:21:51,480 fasted now, even my marathons. And, but that I've had huge 387 00:21:51,480 --> 00:21:54,080 success with that. And so I've, I've played around 388 00:21:54,080 --> 00:21:57,080 with it and I've got it down to like what works for my body. 389 00:21:57,680 --> 00:21:59,960 I usually break my fast about an hour in. 390 00:21:59,960 --> 00:22:03,960 So you know, we, with our clients, we, we really kind of 391 00:22:03,960 --> 00:22:08,240 start with a 16-8 protocol. So you know, you're, you're 392 00:22:08,240 --> 00:22:12,400 fasting for 16 hours and you're feasting for 8:00. 393 00:22:12,840 --> 00:22:14,960 But with our runners, we kind of tweaked that. 394 00:22:15,000 --> 00:22:19,400 I'm more of a 14 hour faster and even on my longer IF I'm 395 00:22:19,400 --> 00:22:22,120 starting pretty early on my runs it might end up being only being 396 00:22:22,120 --> 00:22:25,880 12 but that was still my body, you know benefited from a 12 397 00:22:25,880 --> 00:22:28,320 hour fast. There's a lot of nutritionists 398 00:22:28,320 --> 00:22:30,960 that I've had on that said absolutely not never start and 399 00:22:30,960 --> 00:22:33,200 fueled. But then there is research that 400 00:22:33,200 --> 00:22:38,360 does show that if you start your runs unfasted, unless you 401 00:22:38,360 --> 00:22:42,000 haven't eaten anything in 24 hours prior to the run, that you 402 00:22:42,000 --> 00:22:44,440 do have enough. So maybe talk to me a little bit 403 00:22:44,440 --> 00:22:48,680 about that and how that is possible and how it does maybe 404 00:22:48,680 --> 00:22:52,000 teach your body to be more efficient on what you have. 405 00:22:52,880 --> 00:22:54,760 Yeah. So that comes into the being 406 00:22:54,760 --> 00:22:56,600 intentional every single day, right? 407 00:22:56,600 --> 00:23:00,240 Instead of just just eating a plate of spaghetti the night 408 00:23:00,240 --> 00:23:03,840 before you go run a race like it's being intentional with your 409 00:23:03,840 --> 00:23:07,200 nutrition every single day. We set up your macro goals, 410 00:23:07,200 --> 00:23:09,840 which macro nutrients are your carbs, your proteins, and your 411 00:23:09,840 --> 00:23:14,000 fat that all of your food has. And we design a plan based on 412 00:23:14,000 --> 00:23:17,840 what your body needs and what you, the goals you're trying to 413 00:23:17,840 --> 00:23:20,560 achieve. And so I have my goals that I 414 00:23:20,560 --> 00:23:23,920 need to hit every single day. And then the day before a race, 415 00:23:23,920 --> 00:23:27,640 I will increase that to make sure, I mean, it's not, I'm not 416 00:23:27,640 --> 00:23:31,200 fasted for 24 hours. I'm fasted for maybe, you know, 417 00:23:31,200 --> 00:23:34,560 10 hours like before I start a race. 418 00:23:35,480 --> 00:23:39,160 So, you know, that's just kind of the again, like trial and 419 00:23:39,160 --> 00:23:43,560 error of what we, what works and where we really like pride 420 00:23:43,560 --> 00:23:46,360 ourselves in coming alongside and making it personal for each 421 00:23:46,360 --> 00:23:48,040 one of our runners. Right. 422 00:23:48,080 --> 00:23:51,640 And and that's just to clarify, let's talk about your like daily 423 00:23:51,640 --> 00:23:56,800 caloric intake as a person that fasts, are you still getting the 424 00:23:56,800 --> 00:23:59,640 same or are you meeting your caloric intake needs? 425 00:23:59,640 --> 00:24:03,080 Just to clarify that because I mean, I'm if, if you're not 426 00:24:03,080 --> 00:24:06,880 familiar with fasting, you might think that by not eating those 427 00:24:06,880 --> 00:24:10,040 16 hours now you're going to run on, I don't know, less than 1000 428 00:24:10,040 --> 00:24:12,160 calories. When you're in reality, your 429 00:24:12,160 --> 00:24:14,960 needs are, I don't know, I don't know numbers, but maybe 1200 or 430 00:24:14,960 --> 00:24:17,680 1800, right? Yeah, absolutely. 431 00:24:17,680 --> 00:24:21,400 And so that is where. So fasting is not a diet, it's 432 00:24:21,400 --> 00:24:24,000 more an eating window and an eating schedule. 433 00:24:24,280 --> 00:24:29,000 And so instead of getting your say you know, 1600 calories in, 434 00:24:29,320 --> 00:24:32,640 you know, just grazing all day long, you are getting all of 435 00:24:32,640 --> 00:24:36,040 your calories in during the 8 hours or you know, 10 hours 436 00:24:36,040 --> 00:24:39,080 depending on where we put you as a fast, where your fasting goals 437 00:24:39,080 --> 00:24:42,320 are. And that is one of our probably 438 00:24:43,000 --> 00:24:45,800 most beautiful things that we have a lot of clients that have 439 00:24:45,800 --> 00:24:51,520 come to us that are under fueled and under eat this, you know, 440 00:24:51,520 --> 00:24:55,000 not there's two sides to this. A lot of our, you know, 441 00:24:55,000 --> 00:24:57,520 marathoners kind of take because I'm training for a marathon, I 442 00:24:57,520 --> 00:25:02,200 can eat whatever I want and therefore are gaining weight 443 00:25:02,200 --> 00:25:05,720 during, you know, their marathon training, which is it is harder 444 00:25:05,840 --> 00:25:10,040 to to carry more weight across the the, you know, the finish 445 00:25:10,040 --> 00:25:11,800 line. So there's that side of it. 446 00:25:11,800 --> 00:25:15,760 But then we do have, you know, the moms that have tried every 447 00:25:15,760 --> 00:25:20,600 diet out there and they essentially starve themselves 448 00:25:20,600 --> 00:25:22,880 and their body, you know, they're doing all the different 449 00:25:22,880 --> 00:25:26,160 diets, but essentially their body has gone into starvation 450 00:25:26,160 --> 00:25:30,800 mode and it's holding on to actually the body fat that they 451 00:25:30,960 --> 00:25:34,480 are trying so hard to lose and their body just So what we 452 00:25:34,480 --> 00:25:37,320 actually really pride ourselves in fueling your body. 453 00:25:37,680 --> 00:25:39,960 Our clients come to us. They're eating more than they've 454 00:25:40,040 --> 00:25:44,360 ever eaten before and then the weight starts to fall off 455 00:25:44,360 --> 00:25:49,000 because their body feels safe and it's so fun to to watch that 456 00:25:49,000 --> 00:25:52,560 happen for our clients. I would just add to in regards 457 00:25:52,560 --> 00:25:57,160 to the fasting and such as we really tell our clients, we want 458 00:25:57,160 --> 00:26:01,680 them to prioritize their food. And so if they are a person that 459 00:26:01,680 --> 00:26:05,520 is struggling to get in all of their fuel within that 8 hour 460 00:26:05,520 --> 00:26:08,040 window, we're going to pull that back a little bit. 461 00:26:08,040 --> 00:26:10,520 We're going to say eat a little bit longer into the evening or 462 00:26:10,520 --> 00:26:13,800 break your fast a little bit sooner so that you can get your 463 00:26:13,800 --> 00:26:16,560 full 1600 calories in for the day. 464 00:26:16,560 --> 00:26:20,400 Because we that is our priority is to feed their bodies, make 465 00:26:20,400 --> 00:26:22,880 sure that they're getting all of the nutrients that they need. 466 00:26:23,160 --> 00:26:27,480 And then we can work up to the fasting as as we need to to. 467 00:26:27,640 --> 00:26:30,440 And the fasting is really giving their digestive system a really 468 00:26:30,440 --> 00:26:34,920 good rest through that period of time, through that 16 hours. 469 00:26:34,920 --> 00:26:38,360 And so it's really that art and balance of trying to figure out 470 00:26:38,360 --> 00:26:41,000 those differences. But we do prioritize the few 471 00:26:41,040 --> 00:26:44,480 food to Kristen's point, we don't want to use it to cut 472 00:26:44,480 --> 00:26:47,240 calories. We want to use it to really make 473 00:26:47,240 --> 00:26:49,840 sure that we're we're doing it in that window to fuel 474 00:26:49,840 --> 00:26:51,600 appropriately. OK. 475 00:26:51,600 --> 00:26:53,680 And let me ask you a follow up question with that. 476 00:26:53,680 --> 00:26:58,480 Why is it that you end up, you know if needed, end up losing 477 00:26:58,480 --> 00:27:04,040 weight when you have your food intake window be different than 478 00:27:04,040 --> 00:27:06,800 grazing throughout the day? What makes it do that? 479 00:27:08,000 --> 00:27:10,880 Yeah, I mean, it's a it's a couple of bases. 480 00:27:11,280 --> 00:27:14,480 Kristen referenced one of them. One, a lot of people are not 481 00:27:14,480 --> 00:27:18,560 eating enough to begin with, and so their body is holding on to 482 00:27:18,560 --> 00:27:20,640 things. Yes, you still need to be in a 483 00:27:20,880 --> 00:27:24,280 caloric deficit to lose weight, but there's a lot of things that 484 00:27:24,280 --> 00:27:27,960 come along with it. But that digestive rest and 485 00:27:28,040 --> 00:27:32,240 being able to then eat their fuel in that window really 486 00:27:33,320 --> 00:27:37,960 allows people's bodies to respond to the overall fasting 487 00:27:38,000 --> 00:27:39,920 and fueling. OK. 488 00:27:39,920 --> 00:27:42,120 That makes sense now. Thank you for clarifying that. 489 00:27:42,120 --> 00:27:44,920 And a little another another little question. 490 00:27:44,920 --> 00:27:49,760 What about dietary things? You were talking about tracking 491 00:27:49,760 --> 00:27:55,640 macros and protein? And how does this work for 492 00:27:55,640 --> 00:28:00,640 people that are vegetarian? Yeah, this one, this is good. 493 00:28:00,640 --> 00:28:04,400 So this is the same. We are going to continue to 494 00:28:04,400 --> 00:28:07,360 provide macros. We may give the person that is a 495 00:28:07,360 --> 00:28:11,440 vegetarian a few more carbs to work with and maybe bring their 496 00:28:11,440 --> 00:28:14,880 protein down slightly because most of their protein sources 497 00:28:14,880 --> 00:28:19,440 are going to be that plant based which is going to have carbs 498 00:28:19,440 --> 00:28:21,520 associated with it at the same time. 499 00:28:21,720 --> 00:28:24,480 Whereas people that are eating animal protein, you can get 500 00:28:24,600 --> 00:28:28,080 straight protein through a a chicken breast without any carbs 501 00:28:28,080 --> 00:28:30,560 associated with it. So we will make those 502 00:28:30,560 --> 00:28:35,320 adjustments for anybody that is vegan or vegetarian to make sure 503 00:28:35,320 --> 00:28:36,880 that they can still hit those numbers. 504 00:28:36,880 --> 00:28:40,360 But we're going to ask them to really prioritize a lot of the 505 00:28:40,360 --> 00:28:43,800 plant based that have extra protein in it, whether it be 506 00:28:44,240 --> 00:28:47,240 some of your beans and your quinoas and all of those things 507 00:28:47,240 --> 00:28:50,560 that have a combination to make sure that they're still getting 508 00:28:50,560 --> 00:28:52,640 that protein. Because that protein really 509 00:28:52,640 --> 00:28:58,440 allows people to feel very satisfied and helps build that 510 00:28:58,440 --> 00:29:00,240 lean muscle. That's that's ultimately going 511 00:29:00,240 --> 00:29:02,640 to help them burn the calories that we want them to burn. 512 00:29:03,240 --> 00:29:06,960 Yeah, and we also offer a vegan meal guide. 513 00:29:07,320 --> 00:29:11,520 And so when we we do have these meal guides that we offer, we we 514 00:29:11,520 --> 00:29:13,920 don't expect our clients to follow it to a tea. 515 00:29:13,920 --> 00:29:17,400 It's more of a suggestion and a reference and you know, 516 00:29:17,400 --> 00:29:20,440 suggestions, especially if we have clients that have never 517 00:29:20,600 --> 00:29:24,280 tried whole food nutrition, the guides are really helpful. 518 00:29:24,280 --> 00:29:27,480 So we do have a regular meal guide and a vegan meal guide. 519 00:29:27,480 --> 00:29:30,960 And so Sam's point, we kind of help you tweak your goals to be 520 00:29:30,960 --> 00:29:33,440 able to hit, make sure you can hit them through the protein 521 00:29:33,440 --> 00:29:35,360 sources. That's great. 522 00:29:35,360 --> 00:29:37,520 I really like this because it seems like you're, you know, 523 00:29:37,520 --> 00:29:40,560 you're getting all all of this nutrition information, but then 524 00:29:40,560 --> 00:29:43,840 it's coming from you guys and you guys are run coaches and I 525 00:29:43,840 --> 00:29:48,240 mean, you know, you work with runners so you know how to over 526 00:29:48,400 --> 00:29:50,680 lay that. Maybe talk to me a little bit 527 00:29:50,680 --> 00:29:54,720 about how it works for runners that come and have a running 528 00:29:54,720 --> 00:29:58,720 coach. How do you analyze their run 529 00:29:58,720 --> 00:30:03,720 coaching plan and how do you make sure that their fueling is 530 00:30:03,720 --> 00:30:07,600 sufficient as the mileage increases for the marathon? 531 00:30:09,880 --> 00:30:14,400 We'll actually ask them to give us their running plan and we'll 532 00:30:14,400 --> 00:30:17,240 take a look at it so that we can make suggestions because 533 00:30:17,240 --> 00:30:20,280 everybody sets their plans up a little bit differently. 534 00:30:20,280 --> 00:30:23,200 So a lot of people may do their long run on a Saturday, but 535 00:30:23,200 --> 00:30:25,160 somebody may do it on a Wednesday, right? 536 00:30:25,400 --> 00:30:28,520 And we want to make sure that that nutrition cycle that we 537 00:30:28,520 --> 00:30:31,680 have set and the workouts that they're doing, whether they be 538 00:30:31,680 --> 00:30:33,960 for running or the additional strength training that we're 539 00:30:33,960 --> 00:30:37,800 adding, that we put it in an order that their body's going to 540 00:30:37,800 --> 00:30:40,560 respond the best, right? We don't want want to be lifting 541 00:30:40,560 --> 00:30:45,080 really heavy legs the Friday before they go do a 20 mile long 542 00:30:45,080 --> 00:30:48,560 run on Saturday. So we're going to switch things 543 00:30:48,560 --> 00:30:52,880 around like we, we follow a cycle in terms of our eating 544 00:30:53,400 --> 00:30:56,240 cycle each and every week, But that's where the magic happens 545 00:30:56,240 --> 00:30:57,760 with our runners. We're going to say, hey, look, 546 00:30:57,760 --> 00:31:00,760 we want you to switch these based upon the plan you already 547 00:31:00,760 --> 00:31:03,760 have from your running coach. And this is where it is sort of 548 00:31:03,760 --> 00:31:06,480 an art, right? We're going to go back to how 549 00:31:06,480 --> 00:31:09,480 are they feeling? What makes the most sense and 550 00:31:09,480 --> 00:31:13,080 tweak things and listen to their biofeedback that they have in 551 00:31:13,080 --> 00:31:14,680 terms of how everything's working. 552 00:31:14,680 --> 00:31:16,880 And we can continue to tweak and make changes. 553 00:31:17,000 --> 00:31:20,400 But we want to really partner aside that running coach and the 554 00:31:20,400 --> 00:31:24,560 plan that they already have and then pair their nutrition with 555 00:31:24,560 --> 00:31:28,280 it instead of just trying to like, say you have to do it this 556 00:31:28,280 --> 00:31:31,280 way. We're going to help them pull it 557 00:31:31,280 --> 00:31:33,040 all together into one magic plan. 558 00:31:33,920 --> 00:31:35,160 OK. So that sounds like you guys are 559 00:31:35,160 --> 00:31:37,880 really involved and interactive given that a lot of running 560 00:31:37,880 --> 00:31:41,040 coaches don't give you any. You know, you're not going to 561 00:31:41,040 --> 00:31:44,040 get a month long plan, you're going to get something for next 562 00:31:44,040 --> 00:31:48,760 week. Yeah, what we will, we will pair 563 00:31:48,760 --> 00:31:52,000 with with our clients as needed. We have open lines of 564 00:31:52,000 --> 00:31:54,600 communication. They have access to us really at 565 00:31:54,600 --> 00:31:58,560 all times and we are answering questions and tweaking as they 566 00:31:58,560 --> 00:32:01,000 need be. Most of the plans though, as 567 00:32:01,000 --> 00:32:06,080 they get set up, they tend to follow a cycle that is pretty 568 00:32:06,080 --> 00:32:09,160 easy than to say, hey, if you're doing a long run here, this is 569 00:32:09,160 --> 00:32:12,400 where we want you to increase your macros the day before. 570 00:32:12,560 --> 00:32:15,720 And so we can give some pretty good guidance where our our 571 00:32:15,720 --> 00:32:19,680 runners become pretty good at making some of the tweaks on 572 00:32:19,680 --> 00:32:23,000 their own as they become more and more acclimated to how the 573 00:32:23,000 --> 00:32:25,760 overall program works. That sounds great. 574 00:32:26,080 --> 00:32:30,240 OK, so when it comes to runners, when a new runner comes to you, 575 00:32:30,480 --> 00:32:36,240 what do you see is the main mistakes that runners do and how 576 00:32:36,240 --> 00:32:38,200 does nutrition play? And maybe you can give me a 577 00:32:38,200 --> 00:32:42,040 little bit of the big picture of the main areas because you know, 578 00:32:42,040 --> 00:32:44,880 unlike running, when you're running on track, we see our 579 00:32:44,880 --> 00:32:47,800 times getting faster. There's really nothing we can 580 00:32:47,800 --> 00:32:51,240 see air quotes with with when we're eating. 581 00:32:51,480 --> 00:32:54,640 Absolutely. So there's so many things that 582 00:32:54,800 --> 00:32:57,520 happen from a running perspective, and it depends on 583 00:32:57,520 --> 00:33:00,480 where people are coming to us from in their journey, right? 584 00:33:00,480 --> 00:33:03,720 They could be a seasoned runner where we need to tweak some 585 00:33:03,720 --> 00:33:06,920 things to make sure that they're fueling appropriately so that 586 00:33:06,920 --> 00:33:09,240 they have the energy that they need to run. 587 00:33:09,600 --> 00:33:13,840 There's so much mentality of making sure that you eat enough 588 00:33:14,960 --> 00:33:19,080 so that you can power your body. And we've had clients come to us 589 00:33:19,080 --> 00:33:23,280 that are fabulous runners. Their PRS are fantastic, but 590 00:33:23,280 --> 00:33:26,480 they've always just focused on running and following the plans, 591 00:33:26,480 --> 00:33:29,240 kind of like what Kristen was saying, but they haven't ever 592 00:33:29,240 --> 00:33:31,760 spent that time to say what am I eating? 593 00:33:31,760 --> 00:33:34,640 How much protein am I doing any of that strength training? 594 00:33:34,880 --> 00:33:39,080 And when you add that piece to it, it, you can see huge 595 00:33:39,080 --> 00:33:40,360 results. I'll give you an example, 596 00:33:40,360 --> 00:33:44,200 another middle school friend that we have our friend Sadie, 597 00:33:44,480 --> 00:33:50,320 she, she is an amazing runner and she was running a 315 598 00:33:50,320 --> 00:33:54,640 marathon when she came to us. So very fast runner and she had 599 00:33:54,640 --> 00:33:58,680 never really focused on really getting into her nutrition. 600 00:33:58,680 --> 00:34:01,600 So she, she didn't have a lot of weight to lose. 601 00:34:01,600 --> 00:34:04,400 But when she dialed it in, she probably lost 10 or 12 lbs, 602 00:34:04,400 --> 00:34:07,480 leaned out, added all of that strength training and focused on 603 00:34:07,480 --> 00:34:10,040 that protein. And she is now consistently 604 00:34:10,040 --> 00:34:17,120 running sub three hour marathon. She's at a 250 PR and she is 605 00:34:17,159 --> 00:34:20,360 working on a marathon in every state under three hours. 606 00:34:20,560 --> 00:34:23,280 And so, but it was that tweak of you think, hey, I'm a fast 607 00:34:23,280 --> 00:34:26,360 runner, I'm already running three hours and 15 minutes and 608 00:34:26,360 --> 00:34:28,880 that's fast, right? And then you tweak just your 609 00:34:28,880 --> 00:34:31,920 nutrition cause her running was already in place and she's been 610 00:34:31,920 --> 00:34:34,400 able to get faster. She does now have a run coach 611 00:34:34,400 --> 00:34:39,000 that she works with as well in conjunction with doing all of 612 00:34:39,000 --> 00:34:42,120 the nutrition strategies that we've taught her, but she's been 613 00:34:42,120 --> 00:34:45,159 able to maintain that. But you have the flip side too, 614 00:34:45,159 --> 00:34:47,520 right? Where you have people that 615 00:34:47,600 --> 00:34:51,840 aren't looking to lose weight and just looking to get stronger 616 00:34:51,840 --> 00:34:56,440 and add in that strength training the food and ultimately 617 00:34:56,440 --> 00:34:59,760 just continue to get faster. So we will really pair it based 618 00:34:59,760 --> 00:35:01,280 upon what people are looking to do. 619 00:35:01,280 --> 00:35:04,160 Do they need want to lose a little bit of weight, lean out 620 00:35:04,800 --> 00:35:08,280 and train and focus? Or are they really just looking 621 00:35:08,280 --> 00:35:12,200 to get stronger and tweak their their fueling of their body? 622 00:35:12,200 --> 00:35:15,760 So that's where our expertise really comes in is being able to 623 00:35:15,760 --> 00:35:19,920 take that nutrition plan for them and make it very 624 00:35:19,920 --> 00:35:22,000 individualized to them. And then you've got the 625 00:35:22,000 --> 00:35:24,680 expertise of both Kristen and I, and we always love to say that 626 00:35:24,680 --> 00:35:27,800 we make one really good coaches, Co coaches together because 627 00:35:27,800 --> 00:35:30,200 we've got such good perspective from different sides. 628 00:35:30,880 --> 00:35:32,400 No, I mean, that's a really good point. 629 00:35:32,400 --> 00:35:34,920 That's very helpful to not just have one person, but you have 630 00:35:34,920 --> 00:35:38,280 two people on your team. And I also think this is a 631 00:35:38,280 --> 00:35:42,240 really great idea because I feel like I've myself gotten to that 632 00:35:42,440 --> 00:35:45,800 place to where you run consistently a fast time and 633 00:35:45,800 --> 00:35:50,400 then I feel like I invest enough time in running to where maybe 634 00:35:50,400 --> 00:35:53,200 that's my limit. But at the same time, I've never 635 00:35:53,520 --> 00:35:58,680 tried nutrition anything really. And so maybe that's, you know, 636 00:35:58,680 --> 00:36:01,920 shave off a little extra time. So that could be, it could be 637 00:36:02,040 --> 00:36:04,200 super interesting. I'm excited for that. 638 00:36:05,120 --> 00:36:07,520 Yes, absolutely. Yeah. 639 00:36:07,640 --> 00:36:11,560 So I, I think that's all I have for now. 640 00:36:11,560 --> 00:36:15,800 So maybe let our listeners know if they want to learn more about 641 00:36:15,800 --> 00:36:19,040 you, how they can find you and where you guys post about how 642 00:36:19,040 --> 00:36:24,640 this coaching works, etcetera. Yeah, so we're online, Kristin 643 00:36:24,640 --> 00:36:31,120 and Sam coaching.com. So it's Kristin, Kristin and Sam 644 00:36:31,120 --> 00:36:33,720 coaching.com. And we're also on Instagram and 645 00:36:33,720 --> 00:36:36,080 Facebook, the same Kristin and Sam coaching. 646 00:36:37,280 --> 00:36:39,800 Yeah, like that's a good place to start. 647 00:36:40,520 --> 00:36:42,440 OK, perfect. And they can contact you 648 00:36:42,440 --> 00:36:43,960 directly if they have any questions. 649 00:36:43,960 --> 00:36:46,160 You guys, thank you so much for speaking with me. 650 00:36:46,160 --> 00:36:47,560 I'm looking forward to working with you. 651 00:36:48,320 --> 00:36:49,240 Yeah. Thank you, Laddie. 652 00:36:49,480 --> 00:36:51,720 Thank you. Thanks for having us. 653 00:36:56,320 --> 00:37:00,120 All right, so thank you Kristen and Sam for this conversation. 654 00:37:00,120 --> 00:37:04,040 I am like I mentioned before, very intrigued and very excited 655 00:37:04,040 --> 00:37:07,280 to get started this Monday. If you listeners are interested 656 00:37:07,280 --> 00:37:12,160 in participating in their challenge or six week training 657 00:37:12,160 --> 00:37:16,120 program that starts well Monday when this episode comes out, 658 00:37:16,480 --> 00:37:21,960 January 6th, then you can find all the contact information in 659 00:37:21,960 --> 00:37:25,920 our show notes. And yeah, so I guess by the time 660 00:37:25,920 --> 00:37:30,400 you hear this, I'm doing my first fastest day with an 8 hour 661 00:37:30,400 --> 00:37:33,680 window and hopefully I can manage that. 662 00:37:33,920 --> 00:37:35,920 Hopefully the grumpiness will fade. 663 00:37:36,200 --> 00:37:39,840 I'm sorry in advance trying to you about all of this but. 664 00:37:40,640 --> 00:37:43,280 I know everyone's different, but yeah, I remember I used to play 665 00:37:43,280 --> 00:37:46,560 volleyball tournaments and I would just even go without 666 00:37:46,560 --> 00:37:51,720 eating and, you know, go all day and at the end I even I wasn't 667 00:37:51,720 --> 00:37:53,480 even that hungry. I mean, it might just be 668 00:37:53,480 --> 00:37:58,360 different body type people and stuff like that, but I feel like 669 00:37:59,160 --> 00:38:03,040 in some ways, if you avoid eating, your body kind of learns 670 00:38:03,040 --> 00:38:07,200 that and then you don't get some of the hunger urges that you do 671 00:38:07,200 --> 00:38:09,720 if you're constantly eating. So I wonder if it'll happen with 672 00:38:09,720 --> 00:38:12,040 you or not. Well, it'll happen for sure in 673 00:38:12,040 --> 00:38:14,760 the next couple of weeks at least because as you guys know, 674 00:38:14,760 --> 00:38:19,200 I'm going to Kenya and I wanted to drop 5 lbs because I have 675 00:38:19,200 --> 00:38:24,360 this wonderful pair of REI Safari pants that I bought a 676 00:38:24,360 --> 00:38:27,440 little while ago and I think if I just dropped 5 lbs they would 677 00:38:27,440 --> 00:38:30,200 fit a little bit better. Did you purposely buy them 678 00:38:30,200 --> 00:38:33,080 small? No, I did buy them at a time. 679 00:38:33,080 --> 00:38:36,280 Well, I mean, I guess I bought them a little small and then I 680 00:38:36,280 --> 00:38:37,840 made myself fit into them, so hopefully. 681 00:38:37,840 --> 00:38:39,520 Yeah, that sounds a lot right for you. 682 00:38:39,520 --> 00:38:43,320 You could just buy the right size if I could. 683 00:38:43,480 --> 00:38:46,120 I guess if I could explain everything you're thinking, it 684 00:38:46,120 --> 00:38:48,440 would probably be a really rich man, huh? 685 00:38:49,280 --> 00:38:51,400 OK, Ryan. If you want to see Ladies Trip, 686 00:38:51,400 --> 00:38:54,360 definitely subscribe because you can try to blog on the way so 687 00:38:54,360 --> 00:38:58,120 you can see her travels and her adventures through Kenya. 688 00:38:58,800 --> 00:39:00,440 Absolutely right. And I'm going to try to do a 689 00:39:00,440 --> 00:39:04,640 daily vlog and upload those just because I'm super excited about 690 00:39:04,640 --> 00:39:05,680 this. And I think this is going to be 691 00:39:05,680 --> 00:39:09,360 a very nice experience given that we're going to one of the 692 00:39:09,360 --> 00:39:12,560 running camps with the fastest athletes in the world. 693 00:39:12,800 --> 00:39:14,440 Maybe you'll pick up some secrets on the way. 694 00:39:15,040 --> 00:39:18,040 Exactly. Also don't forget that we have 695 00:39:18,040 --> 00:39:21,920 the Boston Run Show coming up in March if you guys want free 696 00:39:21,920 --> 00:39:23,720 tickets. If you live in the Boston area, 697 00:39:23,880 --> 00:39:28,280 this is an amazing trade show where you have speaking panels 698 00:39:28,280 --> 00:39:30,800 and a climbing wall, etcetera. It's a family thing. 699 00:39:31,160 --> 00:39:33,480 If you want to get free tickets, you can just go to 700 00:39:33,480 --> 00:39:38,000 thebostonrunshow.com and use the code MRP Marathon Running 701 00:39:38,000 --> 00:39:41,280 Podcast for free tickets and we will see you there. 702 00:39:41,280 --> 00:39:43,640 We'll probably have a small station there where we're going 703 00:39:43,640 --> 00:39:47,960 to do exit interviews with whoever is there and whoever is 704 00:39:47,960 --> 00:39:50,880 willing to talk to us. So, Letty, what's going on next 705 00:39:50,880 --> 00:39:53,120 week? So next week we all have another 706 00:39:53,120 --> 00:39:56,640 exciting episode where we interview a running coach about 707 00:39:56,640 --> 00:40:00,800 how to get ready for your spring marathon, given that spring 708 00:40:00,800 --> 00:40:03,640 marathons are only, I guess, four months away. 709 00:40:03,640 --> 00:40:07,320 So you've got 16 weeks, maybe even 12 depending on when your 710 00:40:07,320 --> 00:40:10,640 marathon is. So hopefully we can clarify some 711 00:40:10,640 --> 00:40:15,000 questions for you guys. So stay tuned for that and. 712 00:40:15,840 --> 00:40:18,200 With that. Have a great week of running. 713 00:40:22,880 --> 00:40:25,360 Thanks for tuning in. For more information and 714 00:40:25,360 --> 00:40:27,320 marathon running news, please head to 715 00:40:27,320 --> 00:40:32,640 www.marathonrunningpodcast.com and we'll be back next week.