1
00:00:00,800 --> 00:00:04,400
You're listening to episode 225 
of the Marathon Running Podcast.

2
00:00:04,640 --> 00:00:06,920
In this episode, we're going to 
tell you about a couple of 

3
00:00:06,920 --> 00:00:09,720
things you can do during your 
marathon to enhance your 

4
00:00:09,720 --> 00:00:19,400
performance. 
This is the Marathon Running 

5
00:00:19,400 --> 00:00:21,960
Podcast by Letty and Ryan from 
We Got the Runs. 

6
00:00:22,280 --> 00:00:25,280
Join us in our running community
for weekly content that is 

7
00:00:25,280 --> 00:00:29,080
motivational, educational and 
inspirational, and that the 

8
00:00:29,080 --> 00:00:31,920
Marathon Running Podcast take 
you from the starting line to 

9
00:00:31,920 --> 00:00:39,440
the finish line and beyond. 
Hey runners, and welcome to 

10
00:00:39,440 --> 00:00:42,200
episode 225. 
My name is Letty. 

11
00:00:42,280 --> 00:00:44,920
My name is Ryan. 
And we are here back on with 

12
00:00:44,920 --> 00:00:48,080
another episode of this Marathon
Running podcast. 

13
00:00:48,280 --> 00:00:50,680
And today, we're going to talk 
about what you can do to 

14
00:00:50,680 --> 00:00:54,360
maximize your performance during
your marathon. 

15
00:00:55,240 --> 00:00:57,640
I think that's a good topic. 
I think most of the time 

16
00:00:57,920 --> 00:01:01,720
training always is focused on 
what to do up to your marathon, 

17
00:01:01,720 --> 00:01:05,720
and sometimes maybe what to do 
during your marathon is not 

18
00:01:05,720 --> 00:01:09,240
emphasized very much. 
But especially if you've done 

19
00:01:09,240 --> 00:01:12,560
your training, you might as well
maximize it by doing the best 

20
00:01:12,560 --> 00:01:15,400
during the race. 
Yes, exactly. 

21
00:01:15,400 --> 00:01:18,760
And hopefully this topic will 
come right in time for everybody

22
00:01:18,760 --> 00:01:20,440
wrapping up their fall 
marathons. 

23
00:01:20,440 --> 00:01:23,840
We've got Berlin coming up, 
we've got Chicago and a 

24
00:01:23,840 --> 00:01:26,360
gazillion other races in other 
States and countries. 

25
00:01:26,360 --> 00:01:30,120
So hopefully this will help you 
guys get through that marathon 

26
00:01:30,120 --> 00:01:32,520
and stay in a good mind space 
while running it. 

27
00:01:33,000 --> 00:01:35,640
Not wrapping up their marathons,
but getting ready for their 

28
00:01:35,640 --> 00:01:37,840
marathons, right? 
That's what I meant, but I said 

29
00:01:37,880 --> 00:01:41,400
wrapping up. 
So I'm curious, 'cause you know,

30
00:01:41,880 --> 00:01:44,880
once you're out there and you're
running and besides the obvious 

31
00:01:44,880 --> 00:01:47,800
of like, you know, keeping your 
pace consistent so you don't 

32
00:01:47,800 --> 00:01:54,520
overdo yourself or hydrating or 
eating or eating right or 

33
00:01:54,520 --> 00:01:57,600
getting nutrition correctly, I'm
interested in what else you can 

34
00:01:57,600 --> 00:02:01,000
possibly do. 
Yeah, yeah, I was curious too, 

35
00:02:01,000 --> 00:02:03,120
right? 
So I consulted with our friend, 

36
00:02:03,160 --> 00:02:07,200
running coach Erica Weitz. 
She has been running literally 

37
00:02:07,200 --> 00:02:10,600
since she was a young child and 
done a ton of races. 

38
00:02:10,600 --> 00:02:12,800
So I figured, who else to ask 
then? 

39
00:02:12,800 --> 00:02:16,280
Somebody who's completed the 
Olympic Trials and also is 

40
00:02:16,280 --> 00:02:20,400
competing a lot throughout the 
year to see what she would come 

41
00:02:20,400 --> 00:02:23,480
up with. 
Yeah, I mean, she's obviously 

42
00:02:23,480 --> 00:02:28,120
fast and, you know, been good or
been able to be successful in 

43
00:02:28,120 --> 00:02:32,160
running that marathon distance. 
So be a good person to ask. 

44
00:02:32,840 --> 00:02:35,520
Exactly. 
So excited to learn some new 

45
00:02:35,520 --> 00:02:37,880
tips and tricks for when you're 
running your marathon. 

46
00:02:38,560 --> 00:02:42,160
Yeah, so for Chicago or Athens, 
I'm not trying, as you know, to 

47
00:02:42,160 --> 00:02:44,640
PR in those races. 
I'm really just trying to enjoy 

48
00:02:44,640 --> 00:02:47,760
them and soak them all in. 
So I think my mindset is already

49
00:02:47,760 --> 00:02:49,360
in a good place. 
I know I'm just going to have 

50
00:02:49,360 --> 00:02:51,040
fun. 
But yeah, definitely this is 

51
00:02:51,040 --> 00:02:53,600
something that's going to help 
you if you're trying to push 

52
00:02:53,600 --> 00:02:55,960
your next race and try to stick 
with the pace. 

53
00:02:56,840 --> 00:03:00,200
Yeah, I think it's always fun, 
like even getting new stuff or 

54
00:03:00,200 --> 00:03:01,800
new gear, you know you want to 
try it out. 

55
00:03:01,800 --> 00:03:03,680
It's the same thing with 
training, like if you get new 

56
00:03:03,680 --> 00:03:06,680
tips or tricks or things that 
you learn, it's like fun to be 

57
00:03:06,680 --> 00:03:09,800
able to go try it out or to get 
excited about a race 'cause you 

58
00:03:09,800 --> 00:03:12,280
can try something new. 
That's very true. 

59
00:03:12,280 --> 00:03:16,440
So maybe we'll use some of her 
tips during our five KS that 

60
00:03:16,440 --> 00:03:19,920
we're trying to do in the winter
time and try to set new PRS in 

61
00:03:19,920 --> 00:03:23,320
that and and use some of this. 
Yeah, definitely. 

62
00:03:24,320 --> 00:03:25,800
So you want to get into. 
It sure. 

63
00:03:25,800 --> 00:03:27,840
So without any further ado, I'm 
now going to play my 

64
00:03:27,840 --> 00:03:33,320
conversation with Erica Whites. 
All right, so I'm back on with 

65
00:03:33,320 --> 00:03:35,000
Erica Whites. 
Erica, thank you so much for 

66
00:03:35,000 --> 00:03:37,160
joining me again. 
Yeah, Letty, thanks so much for 

67
00:03:37,160 --> 00:03:39,240
having me. 
Of course, and today we're going

68
00:03:39,240 --> 00:03:42,720
to hop into this topic of things
you can do during the marathon 

69
00:03:42,720 --> 00:03:45,320
while you're running the 
marathon to make sure your 

70
00:03:45,320 --> 00:03:48,520
performance goes a little bit 
better than you know, you just 

71
00:03:48,520 --> 00:03:51,680
want to be prepared basically. 
So let's hop right into that. 

72
00:03:51,680 --> 00:03:55,600
What are some tips that you have
for your runners when it comes 

73
00:03:55,600 --> 00:03:59,000
to things to do during the race 
to make sure that they end up 

74
00:03:59,000 --> 00:04:01,400
finishing in the time that they 
want to? 

75
00:04:01,680 --> 00:04:04,400
Yeah, definitely. 
Well, I like to give them kind 

76
00:04:04,400 --> 00:04:07,760
of like the whole deal, like 
what to do, you know, a couple 

77
00:04:07,760 --> 00:04:12,480
days before to a week before and
also the morning of and then 

78
00:04:12,480 --> 00:04:15,840
during the race. 
So should I start with during 

79
00:04:15,840 --> 00:04:17,519
the race or do you want me to 
start from the back? 

80
00:04:18,040 --> 00:04:20,160
Let's start with during the 
race, 'cause I know that we can 

81
00:04:20,160 --> 00:04:21,839
probably milk that a lot. 
Yeah, yeah. 

82
00:04:22,040 --> 00:04:24,560
OK. 
So yeah, I would say I always 

83
00:04:24,560 --> 00:04:28,000
give my athletes a plan and it's
a detailed plan. 

84
00:04:28,000 --> 00:04:30,680
Like, I want to make sure that 
they're ready for the running 

85
00:04:30,680 --> 00:04:35,040
part, but also for the, you 
know, a little bit of things 

86
00:04:35,040 --> 00:04:36,560
outside are running. 
So I tell them to bring 

87
00:04:36,560 --> 00:04:38,400
throwaway clothes. 
That's like one of the first 

88
00:04:38,400 --> 00:04:41,680
things just in case it's cold. 
That way you have something 

89
00:04:41,680 --> 00:04:43,000
right before the race. 
You can take it right off. 

90
00:04:43,560 --> 00:04:47,320
But as far as like a pacing plan
goes, usually we'll know based 

91
00:04:47,320 --> 00:04:49,640
on how they have been doing 
their workouts and how they've 

92
00:04:49,640 --> 00:04:52,360
been training about what pace 
they should be able to run for 

93
00:04:52,360 --> 00:04:54,280
the marathon. 
And whatever that pace is 

94
00:04:54,280 --> 00:04:58,440
normally we'll start them off 
with like depend, depending on 

95
00:04:58,440 --> 00:05:02,680
how fast they are usually like 
between 5 to 15 seconds slower 

96
00:05:02,680 --> 00:05:06,800
for the 1st 5K, then they would 
be running their average pace. 

97
00:05:07,320 --> 00:05:09,920
Then that way because you know, 
it is a marathon, you have a 

98
00:05:09,920 --> 00:05:12,720
long distance to run. 
So if you start off a little bit

99
00:05:12,720 --> 00:05:15,440
more conservative, you'll be 
able to maintain your pace 

100
00:05:15,440 --> 00:05:18,880
throughout and maybe even pick 
it up towards the middle and 

101
00:05:18,880 --> 00:05:21,360
end. 
So we always start off like a 

102
00:05:21,360 --> 00:05:24,160
little bit slower and easier. 
You should feel pretty 

103
00:05:24,160 --> 00:05:26,560
comfortable like that. 
Adrenaline and all the good 

104
00:05:26,560 --> 00:05:29,360
training and the taper should be
paying off at this point where 

105
00:05:29,360 --> 00:05:32,360
it doesn't feel too hard. 
And then, you know, maybe 

106
00:05:32,360 --> 00:05:35,240
increase the pace a little bit 
after the 5K. 

107
00:05:35,720 --> 00:05:38,400
This will only happen if we 
practice something like this in 

108
00:05:38,400 --> 00:05:41,640
practice, like between 
progression runs or you know, 

109
00:05:41,840 --> 00:05:44,320
this is not like something new 
that's going to start on race 

110
00:05:44,320 --> 00:05:46,400
day. 
So they might increase the pace 

111
00:05:46,400 --> 00:05:48,160
a little bit. 
I always tell them that they 

112
00:05:48,160 --> 00:05:50,440
never want to feel like they're 
pushing it in the first half 

113
00:05:50,440 --> 00:05:53,400
marathon of the marathon. 
So it should feel like, you 

114
00:05:53,400 --> 00:05:56,880
know, steady, controlled. 
I guess when you get to the 

115
00:05:56,880 --> 00:05:59,040
half, it should feel comfortably
uncomfortable. 

116
00:05:59,280 --> 00:06:01,800
That's what we call it. 
But you should be able to 

117
00:06:01,800 --> 00:06:03,040
maintain it. 
So you should get to the half 

118
00:06:03,040 --> 00:06:06,480
point and say I'm feeling good. 
If it feels like at all that 

119
00:06:06,480 --> 00:06:09,040
you're pushing it in that first 
half, then I always tell people 

120
00:06:09,040 --> 00:06:11,640
like it's OK to back off a 
little bit, even if it doesn't 

121
00:06:11,640 --> 00:06:15,800
go exactly like plan, you know, 
nothing always goes exactly how 

122
00:06:15,800 --> 00:06:19,160
the plan is. 
Sometimes it so when you get to 

123
00:06:19,160 --> 00:06:22,920
the half mark, sometimes I tell 
them like assess how you feel 

124
00:06:23,400 --> 00:06:26,640
and either maintain the same 
pace up until mile 20 or pick it

125
00:06:26,640 --> 00:06:28,280
up just a little bit if you feel
good. 

126
00:06:28,880 --> 00:06:30,960
But we don't pick it up too much
because a lot of times we feel 

127
00:06:30,960 --> 00:06:34,040
good in the beginning and then 
that good pace doesn't feel as 

128
00:06:34,040 --> 00:06:36,840
good after a while. 
So, you know, we can pick it up 

129
00:06:36,840 --> 00:06:40,280
a little bit, but not too crazy.
And then I always tell people 

130
00:06:40,280 --> 00:06:43,040
when they get to mile 20, that's
like when the race really 

131
00:06:43,040 --> 00:06:45,360
begins. 
And because you have 10K left, 

132
00:06:46,120 --> 00:06:48,480
that's when you know you want 
to, you want to feel like 

133
00:06:48,600 --> 00:06:50,840
there's no wall. 
You just bust through the wall. 

134
00:06:51,160 --> 00:06:55,560
And if you do feel good, you can
pick it up a tiny bit or 

135
00:06:55,560 --> 00:06:56,960
otherwise just maintain the 
pace. 

136
00:06:57,200 --> 00:07:00,760
And I think we mentioned before 
in some other podcasts that if 

137
00:07:00,760 --> 00:07:05,560
you if you do that strength and 
you those workouts properly, you

138
00:07:05,560 --> 00:07:07,640
might feel like you're picking 
it up the last 10K, but you 

139
00:07:07,640 --> 00:07:09,200
might actually be maintaining 
the same pace. 

140
00:07:09,360 --> 00:07:12,680
And that's OK too. 
OK, so there's so much packed 

141
00:07:12,680 --> 00:07:14,880
into this in in regards to 
pacing. 

142
00:07:14,880 --> 00:07:18,960
So let's let me ask you a little
bit about how that pacing 

143
00:07:18,960 --> 00:07:21,640
strategy works depending on 
which course you're talking 

144
00:07:21,640 --> 00:07:23,720
about. 
Obviously if it's a flat race, 

145
00:07:23,720 --> 00:07:27,080
that's very easily executable, 
but let's talk about it. 

146
00:07:27,080 --> 00:07:29,200
What if it's something like 
Boston where you in the 

147
00:07:29,200 --> 00:07:32,880
beginning have a drop and then 
it increases then the hill? 

148
00:07:34,000 --> 00:07:36,880
How would you go with pacing 
strategies for that? 

149
00:07:36,920 --> 00:07:39,200
Yeah, I've given a couple 
different pacing strategies for 

150
00:07:39,200 --> 00:07:43,000
the Boston Marathon for athletes
that I have that run it and that

151
00:07:43,000 --> 00:07:48,080
first five miles or five first 
10 miles are all pretty much 

152
00:07:48,080 --> 00:07:50,000
downhill, or at least the first 
five. 

153
00:07:50,240 --> 00:07:53,040
So you want to relax as much as 
possible. 

154
00:07:53,240 --> 00:07:56,840
Your pace might naturally be a 
tiny bit faster or maybe around 

155
00:07:56,840 --> 00:07:59,640
what you want your average pace 
to be, but you don't want to go 

156
00:07:59,640 --> 00:08:02,480
too much faster, even though the
downhill is kind of pushing you 

157
00:08:02,480 --> 00:08:06,040
down because if you go too fast 
on that downhill, you'll feel it

158
00:08:06,040 --> 00:08:08,120
in your quads. 
And I know I had that experience

159
00:08:08,120 --> 00:08:11,560
my first Boston because my pops 
told me that we should drive the

160
00:08:11,560 --> 00:08:13,760
course. 
And I decided that I didn't want

161
00:08:13,760 --> 00:08:16,240
to ride the course. 
But he was like, you know, 

162
00:08:16,400 --> 00:08:17,720
really wanted me to see what it 
was like. 

163
00:08:17,720 --> 00:08:19,360
And I was just like, I don't 
want to see what it's like. 

164
00:08:20,360 --> 00:08:22,880
I just want to go do it. 
But then I had wished I had 

165
00:08:22,880 --> 00:08:25,000
driven the course or at least 
known something about the course

166
00:08:25,000 --> 00:08:28,640
before because my quads were so 
beat up by like mile 5. 

167
00:08:28,920 --> 00:08:31,120
And then I still had 21 miles to
go. 

168
00:08:31,120 --> 00:08:32,280
So that was, that was pretty 
rough. 

169
00:08:32,880 --> 00:08:34,960
So for Boston, even though you 
have that downhill, it's going 

170
00:08:34,960 --> 00:08:37,480
to push you down. 
You got to relax as much as 

171
00:08:37,480 --> 00:08:40,200
possible because you'll probably
still notice that your pace is a

172
00:08:40,200 --> 00:08:42,039
little bit faster than than 
should be. 

173
00:08:42,240 --> 00:08:44,920
And it can be a little bit 
faster, but not too much because

174
00:08:44,920 --> 00:08:46,080
then you're going to start to 
feel it. 

175
00:08:46,800 --> 00:08:49,120
So then, yeah, that's a 
different kind of course. 

176
00:08:49,120 --> 00:08:52,800
And then we know once we get to,
I think it's like mile 1617, you

177
00:08:52,800 --> 00:08:55,680
have a heartbreak hill. 
And then you can account for a 

178
00:08:55,680 --> 00:08:59,200
little bit of slowing down on 
that part just because we might 

179
00:08:59,200 --> 00:09:00,920
naturally slow down a little bit
on the hills. 

180
00:09:01,120 --> 00:09:03,920
But if you train the hills well,
then you won't shouldn't slow 

181
00:09:03,920 --> 00:09:06,400
down too much. 
But yeah, I'll always look at 

182
00:09:06,400 --> 00:09:09,720
the course before giving a plan.
Like the plan that I gave before

183
00:09:09,720 --> 00:09:12,920
it would work out perfectly for 
like, the Houston Marathon or a 

184
00:09:12,920 --> 00:09:15,760
marathon that's fairly flat 
even. 

185
00:09:15,760 --> 00:09:19,880
Like there's some fast courses 
that are not flat, like 

186
00:09:19,880 --> 00:09:22,760
Grandma's Marathon, but they 
still have some rolling hills. 

187
00:09:23,680 --> 00:09:26,080
So yeah, wherever like the 
steepest hills are, we'll check 

188
00:09:26,080 --> 00:09:28,960
that out on the course map and 
then be able to adjust 

189
00:09:28,960 --> 00:09:32,600
accordingly for those miles. 
And yeah, and then sometimes 

190
00:09:32,600 --> 00:09:34,840
I'll just have people try to run
an even pace throughout the 

191
00:09:34,840 --> 00:09:39,040
whole race, depending, but I 
think most times I'll have them 

192
00:09:39,040 --> 00:09:42,520
start off easier in that first 
5K and they'll thank their 

193
00:09:42,520 --> 00:09:45,200
bodies later. 
Yeah, yeah, I can definitely see

194
00:09:45,200 --> 00:09:46,200
that. 
All right. 

195
00:09:46,200 --> 00:09:49,800
So with that said, talk to us a 
little bit about effort based 

196
00:09:49,800 --> 00:09:54,040
running, the use of Pacers and 
how sometimes Pacers have their 

197
00:09:54,040 --> 00:09:57,320
own pace strategy to where you 
know you can't really rely on 

198
00:09:57,320 --> 00:10:02,320
them or using other people in 
the race as Pacers for yourself.

199
00:10:02,640 --> 00:10:05,560
Oh yeah, that's also something 
that I really like. 

200
00:10:05,560 --> 00:10:08,560
Like I always look at whatever 
the race is that my athletes 

201
00:10:08,560 --> 00:10:11,200
running, I'll check out, do they
have Pacers? 

202
00:10:11,200 --> 00:10:13,600
And are there any Pacers that 
are in that range of where we 

203
00:10:13,600 --> 00:10:16,440
want them to be? 
And so sometimes, and that's the

204
00:10:16,440 --> 00:10:18,520
tough thing is like I've been a 
Pacer before. 

205
00:10:18,880 --> 00:10:20,240
You can't always trust the 
Pacers. 

206
00:10:20,320 --> 00:10:23,040
Now you can trust me. 
But my first time time pacing, I

207
00:10:23,040 --> 00:10:26,360
was a little bit too fast. 
But yeah, they're supposed to go

208
00:10:26,360 --> 00:10:29,640
be within like 30 seconds faster
than what the finish time's 

209
00:10:29,640 --> 00:10:33,360
supposed to be. 
So usually I might tell us an 

210
00:10:33,360 --> 00:10:36,720
athlete to like start off behind
the pacer and kind of see where 

211
00:10:36,720 --> 00:10:39,840
that what pace they're really 
going and then maybe use them as

212
00:10:39,840 --> 00:10:42,840
a guide, like try to maybe if 
they're going on the right pace,

213
00:10:42,840 --> 00:10:45,000
try to gradually catch up to 
them by like the 5K. 

214
00:10:45,240 --> 00:10:47,360
But a lot of times Pacers do go 
out fast. 

215
00:10:47,360 --> 00:10:50,640
It's hard not to like everyone. 
A lot of people do go out fast. 

216
00:10:51,240 --> 00:10:53,640
So if you can kind of keep them 
insight but behind you in the 

217
00:10:53,640 --> 00:10:55,360
beginning, that could be a good 
option. 

218
00:10:55,920 --> 00:10:59,520
And then for effort based 
running, like you have to go, 

219
00:10:59,680 --> 00:11:03,240
yeah, you got to go by effort 
because there the conditions 

220
00:11:03,240 --> 00:11:05,840
might be unique when you're 
running. 

221
00:11:05,840 --> 00:11:07,800
You never know if it's going to 
be raining or if it's going to 

222
00:11:07,800 --> 00:11:10,960
be thunderstorming or you know, 
there might be something that 

223
00:11:11,120 --> 00:11:14,320
maybe it's crazy hot. 
Hopefully you find a good a good

224
00:11:14,320 --> 00:11:17,000
location to run your marathon 
where it's not too, too hot at 

225
00:11:17,000 --> 00:11:20,320
that time of year. 
But but sometimes it's better to

226
00:11:20,320 --> 00:11:22,840
not look at the watch and just 
go by effort, depending on how 

227
00:11:22,840 --> 00:11:25,440
you're feeling. 
Like I said, with the first half

228
00:11:25,440 --> 00:11:28,200
marathon, you don't want to go 
out, you don't want to feel like

229
00:11:28,200 --> 00:11:30,040
you're pushing. 
So even if you're running the 

230
00:11:30,040 --> 00:11:32,720
pace that you're supposed to be 
running, but if it feels like 

231
00:11:32,720 --> 00:11:35,320
you're pushing it, maybe just 
back off a tiny bit and that 

232
00:11:35,320 --> 00:11:36,800
will help you a lot in that 
second-half. 

233
00:11:36,920 --> 00:11:39,960
Because there's been times in 
races where you feel rough and 

234
00:11:39,960 --> 00:11:41,720
then you get over that rough 
point. 

235
00:11:42,120 --> 00:11:45,600
Even the elite runners will talk
about sometimes when they talk 

236
00:11:45,600 --> 00:11:47,920
about their races, it's like, Oh
my gosh, it felt really bad. 

237
00:11:47,920 --> 00:11:49,120
But then all of a sudden it felt
better. 

238
00:11:49,840 --> 00:11:52,120
So that can happen too. 
But sometimes backing off just a

239
00:11:52,120 --> 00:11:55,560
little bit and going by effort, 
it's a better option than don't 

240
00:11:55,560 --> 00:11:59,040
be too obsessed with what your 
pace is because we just want to 

241
00:11:59,040 --> 00:12:01,240
make sure that you can stay 
strong throughout the race. 

242
00:12:01,880 --> 00:12:05,120
Yeah, yeah, no, absolutely. 
And normally as, as you can 

243
00:12:05,120 --> 00:12:08,320
probably attest to, you have a 
running watch just like I do. 

244
00:12:08,600 --> 00:12:11,920
And a lot of times when the 
effort feels harder, you see 

245
00:12:11,920 --> 00:12:14,520
your heart rate going up. 
Maybe talk to us a little bit 

246
00:12:14,520 --> 00:12:20,480
about heart rate, how to look at
heart rate and how to react when

247
00:12:20,480 --> 00:12:23,560
you see your heart rate going 
into the one sixties, one 70s, 

248
00:12:23,560 --> 00:12:25,240
when you're in that first half 
of the marathon. 

249
00:12:25,240 --> 00:12:26,600
How is that gonna affect 
everything? 

250
00:12:26,920 --> 00:12:29,720
Yeah, well, I usually don't look
at heart rate when I'm in a 

251
00:12:29,720 --> 00:12:33,720
race, usually in training. 
Sometimes I'll look at it for 

252
00:12:33,720 --> 00:12:38,720
like easy runs and the Garmin, 
the newest garments might be 

253
00:12:38,800 --> 00:12:41,800
pretty close to accurate, but a 
lot of the, I know have an older

254
00:12:41,800 --> 00:12:44,400
Garmin and it's not 100% 
accurate. 

255
00:12:44,400 --> 00:12:46,960
So if I want like a really 
accurate read, I'll wear the 

256
00:12:46,960 --> 00:12:49,400
heart rate monitor or that goes 
around your chest and that like 

257
00:12:49,600 --> 00:12:51,920
syncs with the garment and then 
the garment shows like a more 

258
00:12:51,920 --> 00:12:55,160
accurate measure. 
But I would say don't get 

259
00:12:55,160 --> 00:12:56,920
obsessed with the heart rate 
because sometimes people might 

260
00:12:56,920 --> 00:12:59,640
see a heart rate spike and 
they're like, Oh no, it's too 

261
00:12:59,640 --> 00:13:01,320
high. 
And then mentally that gets to 

262
00:13:01,320 --> 00:13:02,480
you and then you start slowing 
down. 

263
00:13:03,360 --> 00:13:05,160
Excuse me? 
So, so go by feel in the race. 

264
00:13:05,160 --> 00:13:07,240
If you feel like, Oh my gosh, I 
can't breathe 'cause I'm 

265
00:13:07,240 --> 00:13:09,680
breathing so heavy, then you 
definitely want to back off 

266
00:13:09,680 --> 00:13:11,920
'cause you know you'll still 
have, if you still have a ways 

267
00:13:11,920 --> 00:13:14,720
to go, but don't. 
I wouldn't even look at the 

268
00:13:14,720 --> 00:13:17,840
heart rate unless you have like 
a health issue. 

269
00:13:17,840 --> 00:13:19,680
When it comes where you don't 
want your heart rate a certain 

270
00:13:19,840 --> 00:13:24,000
at a certain level, I would just
try to go listen to your body 

271
00:13:24,000 --> 00:13:26,440
and go by feel. 
OK, that sounds good. 

272
00:13:26,440 --> 00:13:30,240
It's probably a good tip to not 
freak out while you're running 

273
00:13:30,240 --> 00:13:36,120
that marathon. 
All right, so now from our 

274
00:13:36,120 --> 00:13:40,880
sponsor, Tifosi Optics. 
Tifosi, the brand name is the 

275
00:13:40,880 --> 00:13:44,400
Italian word for superfan, and 
that's who they make the eyewear

276
00:13:44,400 --> 00:13:46,320
for. 
Their slogan is live your 

277
00:13:46,320 --> 00:13:48,680
passion. 
They have a ton of different 

278
00:13:48,680 --> 00:13:52,840
glasses on their website, which 
are anything from polarized 

279
00:13:52,840 --> 00:13:55,240
sunglasses to bike riding 
sunglasses. 

280
00:13:55,240 --> 00:13:57,200
Really cool designs. 
They are crafted from 

281
00:13:57,200 --> 00:14:00,600
shatterproof polycarbonate, 
which means that the lenses are 

282
00:14:00,600 --> 00:14:03,240
also reducing glare and they're 
scratch resistant. 

283
00:14:03,520 --> 00:14:07,240
They have hydrophilic rubber 
nose pads that increase grip the

284
00:14:07,240 --> 00:14:10,880
more you sweat, so the glasses 
will stay secure even during 

285
00:14:10,880 --> 00:14:12,680
those intense activities that 
you do. 

286
00:14:13,040 --> 00:14:16,160
They have a glide technology 
that allows the frame to slide 

287
00:14:16,160 --> 00:14:18,880
on comfortably and provide an 
anti bounce fit with an 

288
00:14:18,880 --> 00:14:22,080
integrated hinge to ensure that 
these sunglasses slide on easily

289
00:14:22,080 --> 00:14:26,000
without pulling your hair. 
Anyway, we have the website for 

290
00:14:26,000 --> 00:14:27,880
you. 
We will link it in our show 

291
00:14:27,880 --> 00:14:29,080
notes. 
It's basically to 

292
00:14:29,080 --> 00:14:34,080
focioptics.com. 
Our discount code is MRP 20 for 

293
00:14:34,080 --> 00:14:37,840
20% off and we will put that 
into our show notes. 

294
00:14:38,400 --> 00:14:41,280
Marathon Running Podcast 20, MRP
20. 

295
00:14:41,520 --> 00:14:46,800
Yes. 
And then and the guys to fueling

296
00:14:46,800 --> 00:14:49,320
strategies and preventing 
bonking. 

297
00:14:49,560 --> 00:14:52,680
What are your things that you 
say to your athletes when it 

298
00:14:52,680 --> 00:14:55,640
comes to that, that they can 
execute during race day? 

299
00:14:56,200 --> 00:14:59,400
Yeah, fueling is so, so 
important because I never took 

300
00:15:00,120 --> 00:15:04,240
gels as frequently as I did 
until like 20-19, and that's 

301
00:15:04,240 --> 00:15:06,040
when I started running my best 
times. 

302
00:15:06,680 --> 00:15:10,000
So you always want to have a gel
like 10 minutes, 1015 minutes 

303
00:15:10,000 --> 00:15:14,160
before the race. 
And even before that, like an 

304
00:15:14,160 --> 00:15:16,120
hour and a half leading up to 
the race, after I have my 

305
00:15:16,120 --> 00:15:19,200
breakfast, I'll be sipping on 
like some scratch electrolyte 

306
00:15:19,200 --> 00:15:23,400
carb mix to get those extra 
carbs without feeling too heavy 

307
00:15:23,400 --> 00:15:25,680
in your stomach. 
And that's after I eat like a 

308
00:15:25,680 --> 00:15:29,120
good breakfast of oats, oats, 
honey and salt, my favorite. 

309
00:15:30,320 --> 00:15:34,040
And then during the race, I'll 
have the gel every 30 minutes. 

310
00:15:34,360 --> 00:15:38,440
It depends on how what speed 
you're running at too, because a

311
00:15:38,440 --> 00:15:41,360
lot of elite marathoners will 
take every 5K. 

312
00:15:41,840 --> 00:15:46,120
And so between 30 minutes and 
5K, if you're like in that 6 

313
00:15:46,120 --> 00:15:50,520
minute range or to five 4530 
range, you probably want to take

314
00:15:50,520 --> 00:15:54,520
your gel every 5K through 30 
minutes, no later than that. 

315
00:15:55,720 --> 00:15:59,120
And then if you're a guy like 
some guys, elite runners that 

316
00:15:59,120 --> 00:16:01,480
are running in the fours for 
their marathons, they'll take a 

317
00:16:01,480 --> 00:16:03,720
gel every 15 minutes because 
they're burning through. 

318
00:16:05,000 --> 00:16:08,120
They're like burning through 
everything so fast. 

319
00:16:08,280 --> 00:16:10,880
So yeah, you definitely want to 
make sure that you have extra 

320
00:16:10,880 --> 00:16:13,120
amount of gels with you then you
think you need. 

321
00:16:13,400 --> 00:16:14,920
Don't always rely on the course 
gels. 

322
00:16:14,920 --> 00:16:17,520
They might have some on the 
course, but you never know 

323
00:16:17,520 --> 00:16:19,200
what's going to happen. 
So always be prepared. 

324
00:16:19,640 --> 00:16:22,200
So usually I always finish the 
race with like an extra gel or 

325
00:16:22,200 --> 00:16:25,280
two in my bag. 
So always, or I actually put it 

326
00:16:25,280 --> 00:16:28,120
in my sports bra or like you 
know, shorts pocket or 

327
00:16:28,120 --> 00:16:30,360
something. 
So yeah, always make sure that 

328
00:16:30,360 --> 00:16:32,800
you're on top of those gels 
every 30 minutes. 

329
00:16:32,800 --> 00:16:35,680
Or some people would rather go 
by mileage. 

330
00:16:35,680 --> 00:16:38,920
So you could do it like every 5K
or every maybe every 4 miles. 

331
00:16:38,920 --> 00:16:41,720
And if you're running like a 
little bit easier pace, like 

332
00:16:41,720 --> 00:16:46,360
maybe I would say if someone's 
running like in the sevens or 

333
00:16:47,400 --> 00:16:50,640
maybe they would want to take it
like every 35 minutes, maybe 

334
00:16:50,640 --> 00:16:52,720
every 30 also would still be 
good if you're running like in 

335
00:16:52,720 --> 00:16:56,400
the eights nines, you know, 
3540. 

336
00:16:56,680 --> 00:17:00,000
And then if you're running like 
10/11/12 minute miles, then 

337
00:17:00,000 --> 00:17:02,440
maybe like every 45 minutes 
because you don't want to have 

338
00:17:02,440 --> 00:17:05,520
too, too many gels either. 
But even if you're taking it 

339
00:17:05,520 --> 00:17:08,400
like every 45 minutes, I would 
still say take your first one 

340
00:17:08,400 --> 00:17:12,119
earlier than than later. 
And then the biggest motto that 

341
00:17:12,119 --> 00:17:15,839
I'd learned from my coach with 
with fueling is early and often 

342
00:17:16,079 --> 00:17:19,040
is the best way to go. 
Yeah, because you can't really 

343
00:17:19,040 --> 00:17:21,599
overdo it, right? 
Unless you eat too many gels and

344
00:17:21,599 --> 00:17:23,119
then suddenly you start feeling 
sick. 

345
00:17:23,480 --> 00:17:26,640
Yeah, if you practice and 
practice also, then you should, 

346
00:17:26,640 --> 00:17:27,880
your body should be ready for 
it. 

347
00:17:27,960 --> 00:17:30,400
So practice in your long run is 
exactly how you're going to do 

348
00:17:30,400 --> 00:17:32,600
it in the race. 
So I'll drink scratch before 

349
00:17:32,600 --> 00:17:34,640
every workout and every long 
run. 

350
00:17:34,880 --> 00:17:37,600
And then I'll, I'll try to have 
my gel like, you know, every 30 

351
00:17:37,600 --> 00:17:39,600
minutes during my workouts and 
long runs too. 

352
00:17:39,920 --> 00:17:43,160
And sometimes I'll do like the 
gummies, but you have to have 

353
00:17:43,160 --> 00:17:45,040
like 3 or 4 gummies to equal 1 
gel. 

354
00:17:45,040 --> 00:17:46,680
So I'd rather just do the gel 
for the race. 

355
00:17:46,680 --> 00:17:48,160
But sometimes I'll practice with
the gummies. 

356
00:17:48,360 --> 00:17:50,440
I'm like, if I can handle these 
gummies in practice, I can 

357
00:17:50,440 --> 00:17:53,120
definitely handle gel. 
So I'll flip flop between the 

358
00:17:53,120 --> 00:17:55,480
two. 
So, yeah, so in regards to that,

359
00:17:55,680 --> 00:17:58,840
a lot of people run their long 
runs on the weekends and they 

360
00:17:58,840 --> 00:18:02,520
don't do it at marathon pace. 
So with that, do you take the 

361
00:18:02,520 --> 00:18:05,840
gels every 30 minutes like 
you're planning to on the race 

362
00:18:05,840 --> 00:18:09,280
or do you then take them less? 
That's a good question. 

363
00:18:09,880 --> 00:18:13,440
Usually if I'm doing like a like
a tempo run or speedy workout in

364
00:18:13,440 --> 00:18:15,640
my long run, I'll still take 
them every 30. 

365
00:18:16,240 --> 00:18:20,160
And then for the long runs, I 
might actually take it like 

366
00:18:20,600 --> 00:18:23,720
every 35 to 40 if it's just an 
easy long run, because lately 

367
00:18:23,720 --> 00:18:25,000
I've been doing a lot of easier 
long runs. 

368
00:18:26,200 --> 00:18:29,160
However, in this heat, sometimes
I feel like it's, I'll benefit 

369
00:18:29,160 --> 00:18:32,000
from just continuing to take it 
every 30, even though I'm not 

370
00:18:32,000 --> 00:18:34,280
covering as much distance as I 
would in a race in that time. 

371
00:18:35,000 --> 00:18:36,880
So it's still OK to take it 
every 30. 

372
00:18:36,880 --> 00:18:39,000
It's, it's actually good 
practice for like the timing. 

373
00:18:39,640 --> 00:18:42,600
But sometimes I like if it's an 
easy long run, I might I might 

374
00:18:42,600 --> 00:18:45,120
take the first one at 30 and 
then the second one at 40 and 

375
00:18:45,160 --> 00:18:48,280
then every 40 from then on. 
OK, perfect. 

376
00:18:48,280 --> 00:18:49,920
Thank you for elaborating on 
that. 

377
00:18:49,920 --> 00:18:52,960
And then I guess you know, now 
that we have covered on how to 

378
00:18:52,960 --> 00:18:56,440
pace your race and how to fuel 
your race, let's talk a little 

379
00:18:56,440 --> 00:18:58,520
bit about the other stuff that's
going on between those two 

380
00:18:58,520 --> 00:19:02,440
years, your mental strategies. 
How can runners stay mentally 

381
00:19:02,440 --> 00:19:05,240
focused during the marathon, 
especially during the later 

382
00:19:05,240 --> 00:19:09,320
stages when fatigue sets in? 
Yeah, well, you have to be like 

383
00:19:09,480 --> 00:19:13,200
mentally prepare yourself before
the race, and that helps to stay

384
00:19:13,200 --> 00:19:16,720
mentally strong during the race.
So visualization's like really 

385
00:19:16,720 --> 00:19:18,760
big. 
I love, I love visualizing that 

386
00:19:18,760 --> 00:19:20,960
I'm successfully completing the 
race. 

387
00:19:21,520 --> 00:19:23,520
Hopefully that will lead to good
dreams too, 'cause I always have

388
00:19:23,520 --> 00:19:24,800
nightmares about running 
sometimes. 

389
00:19:25,560 --> 00:19:27,600
Like I forgot my shoes, I didn't
get to go to the bathroom. 

390
00:19:27,760 --> 00:19:30,680
That's the worst. 
But try to keep reiterating 

391
00:19:30,680 --> 00:19:35,080
those positive visualization 
techniques. 

392
00:19:35,080 --> 00:19:38,320
Like just think about the 
positive and you know, in 

393
00:19:38,320 --> 00:19:40,880
practice, like you're checking 
off the boxes and doing 

394
00:19:40,880 --> 00:19:44,000
everything you need to do to 
make yourself successful for the

395
00:19:44,000 --> 00:19:46,440
race. 
And then, yeah, keeping things 

396
00:19:46,440 --> 00:19:49,040
like consistent between what you
want to do in the race and what 

397
00:19:49,040 --> 00:19:52,920
you're what you want to do, You 
can practice that in practice 

398
00:19:53,120 --> 00:19:55,080
and that will allow you to do it
in the race better. 

399
00:19:55,800 --> 00:19:59,000
So, yeah, I think that you want 
to remember that you're out 

400
00:19:59,000 --> 00:20:03,000
there having fun unless you're 
running for money, but that 

401
00:20:03,000 --> 00:20:05,040
still, it still should be fun no
matter what. 

402
00:20:05,280 --> 00:20:06,800
It should be fun. 
But if you're, you're just 

403
00:20:06,800 --> 00:20:08,200
running. 
To get a good time, maybe 

404
00:20:08,200 --> 00:20:12,440
qualify for Boston or, you know,
just run your first marathon or 

405
00:20:12,440 --> 00:20:14,560
get better. 
Just remember to have fun with 

406
00:20:14,560 --> 00:20:16,240
it. 
And that'll make it go by a lot 

407
00:20:16,240 --> 00:20:19,120
more pleasantly. 
And I'll soak up the audience. 

408
00:20:19,120 --> 00:20:21,520
Like, you know, you might have a
good crowd there. 

409
00:20:22,000 --> 00:20:25,480
Use them to like pump you up 
and, you know, think about other

410
00:20:25,480 --> 00:20:27,600
things. 
Think about what's feeling good.

411
00:20:27,680 --> 00:20:31,120
I always do that in a marathon. 
Like, instead of thinking about 

412
00:20:31,120 --> 00:20:33,920
what hurts, if there's something
that hurts, turn it into like a 

413
00:20:33,920 --> 00:20:36,080
positive. 
I think I've mentioned this in 

414
00:20:36,080 --> 00:20:39,400
another podcast with you where I
was like, my hamstrings were 

415
00:20:39,400 --> 00:20:42,400
really tight in my best race and
I was like, my hamstrings are 

416
00:20:42,400 --> 00:20:44,120
tight, but that means I'm 
working hard. 

417
00:20:44,640 --> 00:20:46,880
I was like, but my calves feel 
good, my ankles feel good, my 

418
00:20:46,880 --> 00:20:48,840
feet feel good, my quads feel 
good. 

419
00:20:49,080 --> 00:20:52,280
Like, you know, anything like 
that And that will help you. 

420
00:20:52,280 --> 00:20:54,760
And then this positive mantras. 
Of course, you can always 

421
00:20:54,840 --> 00:20:57,440
remember to to recite those in 
your head. 

422
00:20:57,960 --> 00:20:59,160
She believes she could, so she 
did. 

423
00:20:59,160 --> 00:21:00,840
That's my favorite one. 
Love that. 

424
00:21:01,000 --> 00:21:05,200
And then you got this. 
Keep it going. 

425
00:21:05,200 --> 00:21:07,880
I don't know any, any little 
positive mantra that pumps you 

426
00:21:07,880 --> 00:21:09,600
up. 
Think about that. 

427
00:21:09,600 --> 00:21:12,960
And then remember how hard you 
trained every day just for this 

428
00:21:12,960 --> 00:21:14,720
day. 
And so you're going to make the 

429
00:21:14,720 --> 00:21:16,520
most of it and do the best you 
can possibly do. 

430
00:21:17,360 --> 00:21:19,760
And you can even make it like a 
game in your head with other 

431
00:21:19,760 --> 00:21:22,280
people running on the course and
be like, let me see how many 

432
00:21:22,280 --> 00:21:26,120
people I can pass by this mile 
marker. 

433
00:21:26,360 --> 00:21:29,760
And then that might be like a 
little extra motivator too, or 

434
00:21:29,760 --> 00:21:31,520
like give someone else a good 
job. 

435
00:21:31,520 --> 00:21:33,760
Thumbs up. 
And then they'll be, you know, 

436
00:21:33,760 --> 00:21:35,760
make someone else's day and 
they'll maybe they'll make 

437
00:21:35,760 --> 00:21:38,040
yours. 
I love this and I love that 

438
00:21:38,040 --> 00:21:40,520
little game that you have with 
catching other runners. 

439
00:21:40,520 --> 00:21:43,160
I think that's, yeah, something.
Unfortunately, I feel like a lot

440
00:21:43,160 --> 00:21:48,520
of times we don't start talking 
to ourselves until we are 

441
00:21:48,520 --> 00:21:49,520
feeling fatigue. 
Yeah. 

442
00:21:50,160 --> 00:21:53,200
When do you normally start that 
dialogue with yourself? 

443
00:21:53,480 --> 00:21:58,720
Yeah, probably like that's a 
good question, like almost the 

444
00:21:58,720 --> 00:22:00,600
whole way. 
But like in the beginning, I 

445
00:22:00,600 --> 00:22:03,680
like to think like maybe the 1st
10 miles, I'm like, this is not 

446
00:22:03,680 --> 00:22:05,480
too bad. 
This is, this is cruising. 

447
00:22:05,480 --> 00:22:08,680
Like it's pretty easy. 
And then like if it does start 

448
00:22:08,680 --> 00:22:11,680
to get hard, be like this is 
challenging, but I got this, I 

449
00:22:11,680 --> 00:22:14,680
can do it. 
And then, you know, and then if 

450
00:22:14,680 --> 00:22:18,520
things start to hurt 'cause it 
happens in the marathon, just 

451
00:22:18,720 --> 00:22:21,160
just tell yourself what's going 
on. 

452
00:22:21,160 --> 00:22:24,840
Well, and, you know, you kind of
divert your mind from what's 

453
00:22:24,840 --> 00:22:27,440
negative into the positive. 
I love it. 

454
00:22:27,600 --> 00:22:29,160
Hoping I had something else. 
All right. 

455
00:22:29,160 --> 00:22:32,320
So worst case scenario you are 
hitting the wall. 

456
00:22:32,800 --> 00:22:34,280
How do you talk yourself out of 
it? 

457
00:22:34,920 --> 00:22:38,640
That's really tough because that
happened to me this past year. 

458
00:22:38,880 --> 00:22:42,200
I ran 2 marathons that were just
were not the best and I kind of 

459
00:22:42,200 --> 00:22:45,160
knew I wasn't ready for them, 
but I was signed up for them and

460
00:22:45,480 --> 00:22:47,240
I was like, all right, we're 
just going to shoot, go for it. 

461
00:22:48,040 --> 00:22:51,400
So that's a tough one. 
But you can think about the 

462
00:22:51,400 --> 00:22:54,480
times that you had when you 
succeeded and you did so well 

463
00:22:54,640 --> 00:22:57,200
and how you've pushed through 
other obstacles and that that 

464
00:22:57,200 --> 00:23:00,600
will, you know, make you realize
that you can push through this 

465
00:23:00,600 --> 00:23:03,400
pain. 
And also it might get better. 

466
00:23:03,400 --> 00:23:06,120
You never know. 
In these races that didn't get 

467
00:23:06,120 --> 00:23:10,760
better, but but actually was 
like, I think I had like a 

468
00:23:10,760 --> 00:23:14,680
stomach bug before one of them. 
My stomach felt really bloated. 

469
00:23:15,000 --> 00:23:18,440
And I said, well, there's people
that run with babies in their 

470
00:23:18,440 --> 00:23:19,960
stomach, like people run 
pregnant. 

471
00:23:20,240 --> 00:23:21,720
I can do this. 
I'm not pregnant. 

472
00:23:23,720 --> 00:23:26,320
Nice. 
So yeah, you just kind of like 

473
00:23:26,680 --> 00:23:30,080
twist it around and realize what
you, what you're thankful for. 

474
00:23:30,320 --> 00:23:33,560
Like, it didn't feel good, but I
wasn't injured, so that's good. 

475
00:23:33,560 --> 00:23:35,040
I didn't have any injuries to 
worry about. 

476
00:23:35,040 --> 00:23:36,760
So I was still, I was still 
healthy even though I didn't 

477
00:23:36,760 --> 00:23:39,920
feel great. 
And then I think like, yeah, the

478
00:23:39,920 --> 00:23:43,120
whole leg was sore, but maybe 
your arms aren't sore. 

479
00:23:43,120 --> 00:23:45,440
So you can use the arms to help 
propel the legs. 

480
00:23:45,880 --> 00:23:48,160
And so yeah, you can always turn
it around into a positive. 

481
00:23:48,160 --> 00:23:51,600
It is tough though when you're 
having that bad race, you know, 

482
00:23:52,240 --> 00:23:55,040
but you tell yourself of like, 
okay, maybe my goals are 

483
00:23:55,040 --> 00:23:58,480
adjusted, but you kind of set a 
new goal in your head, like, I 

484
00:23:58,480 --> 00:24:00,280
know I'm gonna get at least this
time. 

485
00:24:00,520 --> 00:24:03,720
And then if you get that time, 
you know that you gave it 

486
00:24:03,720 --> 00:24:06,920
everything you had. 
And yeah, and just know that 

487
00:24:06,920 --> 00:24:09,520
when you get to that last 
straightaway, no matter how you 

488
00:24:09,520 --> 00:24:12,360
feel, you're still gonna Sprint.
And that's gonna help a lot too.

489
00:24:13,160 --> 00:24:15,480
No, that's very true. 
Always got to finish it strong. 

490
00:24:15,720 --> 00:24:18,280
You just mentioned something 
about sometimes the race gets 

491
00:24:18,280 --> 00:24:19,560
better. 
Can you tell us about a time 

492
00:24:19,560 --> 00:24:22,120
that that happened to you, that 
you thought you hit the wall? 

493
00:24:22,120 --> 00:24:25,960
Because normally how it goes is 
the race is over with, but maybe

494
00:24:26,480 --> 00:24:28,240
give us some hope here. 
Yeah, yeah. 

495
00:24:28,400 --> 00:24:30,760
Was actually, I always go back 
to this race because there's the

496
00:24:30,760 --> 00:24:33,080
race that I qualified for the 
trials at was the Houston 

497
00:24:33,080 --> 00:24:35,920
Marathon 2019. 
And I remember I hit like mile 

498
00:24:35,920 --> 00:24:38,960
1213 and I was like, this is 
kind of hard, but but I can do 

499
00:24:38,960 --> 00:24:39,960
this. 
Like I was like, it's 

500
00:24:39,960 --> 00:24:42,880
challenging, but I can do it. 
And then I'm like, I hope, you 

501
00:24:42,880 --> 00:24:44,760
know, I was kind of hoping it 
doesn't wouldn't get more 

502
00:24:44,760 --> 00:24:47,760
challenging, but I just knew 
that I was just going to keep 

503
00:24:47,760 --> 00:24:50,280
plugging along and I had no 
doubts in my mind that I was 

504
00:24:50,280 --> 00:24:52,080
going to reach the goal that I 
had set. 

505
00:24:52,080 --> 00:24:57,080
So once I what really helped was
seeing the crowd of girls that 

506
00:24:57,080 --> 00:24:59,760
were trying to do the same thing
that I was trying to do at like 

507
00:24:59,760 --> 00:25:03,280
around mile 15. 
And you know, it was kind of 

508
00:25:03,280 --> 00:25:06,920
challenging from 12 to 15. 
And then I got up to them and I 

509
00:25:06,920 --> 00:25:10,360
was like, Oh my gosh. 
I think subconsciously I felt 

510
00:25:10,360 --> 00:25:12,800
like I had an advantage over 
them 'cause I had been going 

511
00:25:12,800 --> 00:25:15,440
slower than them for the first 
like 15 miles. 

512
00:25:15,720 --> 00:25:18,800
And I was like, and I, and I was
still able to like catch up to 

513
00:25:18,800 --> 00:25:20,240
them. 
And I know the pace was like 

514
00:25:20,920 --> 00:25:22,920
getting a little bit quicker. 
And I remembered my coach was 

515
00:25:22,920 --> 00:25:25,640
like, actually it might have 
been around mile 13 now I think 

516
00:25:25,640 --> 00:25:27,320
about it. 
And he, and I remember my coach 

517
00:25:27,320 --> 00:25:30,960
told me to go to take off at the
half marathon mark. 

518
00:25:30,960 --> 00:25:34,080
And I thought he was crazy, but 
I remember he told me to take 

519
00:25:34,080 --> 00:25:35,960
off. 
So I was like, all right, I'm 

520
00:25:35,960 --> 00:25:38,400
gonna take off. 
And it literally took off and 

521
00:25:38,400 --> 00:25:41,160
started running. 
And my second-half was my half 

522
00:25:41,160 --> 00:25:45,560
marathon PR and it was as I 
never been under 120. 

523
00:25:45,720 --> 00:25:48,640
And I think, well, according to 
the garment it was like 11856, 

524
00:25:48,880 --> 00:25:51,520
but probably according to the 
course it was maybe like 1 high 

525
00:25:51,520 --> 00:25:54,440
119 or something like that 
because of course always 

526
00:25:54,440 --> 00:25:55,480
measures a little bit 
differently. 

527
00:25:55,640 --> 00:25:59,440
But it was pretty, it was pretty
amazing how that happened where 

528
00:25:59,480 --> 00:26:02,720
when I started going faster, it 
actually felt easier, like I 

529
00:26:02,720 --> 00:26:06,360
felt smooth and amazing. 
And then I hit mile 24. 

530
00:26:06,360 --> 00:26:09,480
I think it was a lot of positive
mental thoughts that helped my 

531
00:26:09,480 --> 00:26:13,000
physical too, because when I hit
like mile 24, I was like I 

532
00:26:13,000 --> 00:26:16,600
could, I could run 8 minute 
miles and still hit my goal and 

533
00:26:16,600 --> 00:26:20,800
still be under 245 S. 
That was really a nice feeling. 

534
00:26:20,960 --> 00:26:24,000
And so then I think I really 
prepped myself, you know, 

535
00:26:24,000 --> 00:26:27,760
mentally it was still 
challenging like you know, but 

536
00:26:27,880 --> 00:26:31,160
most miles 12 to 15. 
But I was able to overcome that 

537
00:26:31,160 --> 00:26:33,720
and, and finish really, really, 
really strong. 

538
00:26:34,040 --> 00:26:36,200
And the last mile was like the 
fastest mile I think. 

539
00:26:36,640 --> 00:26:38,520
That's amazing. 
That's an amazing comeback from 

540
00:26:38,520 --> 00:26:41,200
having negative thoughts. 
Yeah, luckily, if thus didn't 

541
00:26:41,200 --> 00:26:43,760
get too, too negative. 
But I do remember thinking like,

542
00:26:43,760 --> 00:26:47,920
it's challenging, but but yeah, 
it could have got harder, but it

543
00:26:48,000 --> 00:26:49,480
got easier. 
That's nice. 

544
00:26:49,560 --> 00:26:50,720
That's, that's really good to 
know. 

545
00:26:50,720 --> 00:26:53,840
And, and obviously, you know, 
here definitely in the United 

546
00:26:53,840 --> 00:26:57,320
States, we a lot of the times 
talk about fake it till you make

547
00:26:57,320 --> 00:26:58,680
it. 
You can't do that when it comes 

548
00:26:58,680 --> 00:27:00,160
to running marathons. 
So talk to us about the 

549
00:27:00,160 --> 00:27:03,240
importance of setting realistic 
expectations and gauging where 

550
00:27:03,240 --> 00:27:05,200
we're at. 
Yeah, that's true. 

551
00:27:05,360 --> 00:27:06,800
Yeah. 
And like a really short distance

552
00:27:06,800 --> 00:27:09,280
maybe. 
But now if you want to compete 

553
00:27:09,280 --> 00:27:12,760
and you're doing a race as long 
as a marathon, you definitely 

554
00:27:12,760 --> 00:27:15,760
need to train for it. 
And it's really important to 

555
00:27:15,760 --> 00:27:18,120
like know where you're at 
leading up to the race. 

556
00:27:18,640 --> 00:27:22,840
And if the training doesn't go 
as well as as you'd planned, you

557
00:27:22,840 --> 00:27:26,960
know, as long as you had good 
training, I say from like, you 

558
00:27:26,960 --> 00:27:31,560
know, 10 to like 5 weeks out, 
maybe even if things don't go 

559
00:27:31,560 --> 00:27:34,760
well around those times, you 
could still run a good race. 

560
00:27:35,000 --> 00:27:36,480
And you never know what you can 
do. 

561
00:27:36,960 --> 00:27:40,800
So you want to prepare yourself 
as much as you can, like if you 

562
00:27:40,800 --> 00:27:44,200
had injury or something pop up, 
like making sure you're making 

563
00:27:44,200 --> 00:27:47,200
up for that running by cross 
training and doing other stuff 

564
00:27:47,200 --> 00:27:50,680
and just, yeah, staying mentally
positive throughout it all and 

565
00:27:50,680 --> 00:27:55,680
knowing that you did everything 
you could to hit that race or to

566
00:27:55,680 --> 00:27:57,920
hit that goal. 
OK, perfect. 

567
00:27:57,920 --> 00:28:01,880
So then, what are your last tips
for all the runners out there to

568
00:28:01,880 --> 00:28:06,400
do during the marathon? 
My last tips for you are don't 

569
00:28:06,400 --> 00:28:09,200
wait till last minute to train. 
Definitely start training like 

570
00:28:09,200 --> 00:28:15,160
you know 16 weeks out for 12/12 
to 15/16/17 at the most. 

571
00:28:15,920 --> 00:28:19,960
Probably 12 would be the 
shortest and then also have fun.

572
00:28:20,720 --> 00:28:24,960
Prepare yourself well by doing 
all those things outside of 

573
00:28:24,960 --> 00:28:28,080
running that can help you to be 
successful, like getting your 

574
00:28:28,080 --> 00:28:31,280
sleep 8 to 9 hours a night or 
however much you can possibly 

575
00:28:31,280 --> 00:28:35,280
get. 
You know 7's a minimum also 

576
00:28:35,880 --> 00:28:39,240
making sure that you're you're 
feeling well, you're practicing 

577
00:28:39,240 --> 00:28:41,920
what you want to do for race day
before the race day. 

578
00:28:42,280 --> 00:28:45,000
So when the race day comes, you 
already it's like a habit you 

579
00:28:45,000 --> 00:28:48,400
just keep continue to do what 
you did and then be ready for 

580
00:28:48,400 --> 00:28:50,960
any obstacles that come up too. 
Because the weather might be 

581
00:28:51,160 --> 00:28:53,400
rough, it might be cold, it 
might be hot, it might be 

582
00:28:53,400 --> 00:28:55,520
raining, but just remember that 
everyone's going through the 

583
00:28:55,520 --> 00:28:59,040
same thing that you are and it's
not the end of the world like 

584
00:28:59,040 --> 00:29:01,520
you're going to reach your goal 
or you're going to do your best 

585
00:29:01,520 --> 00:29:04,000
to reach it. 
And if for some reason you 

586
00:29:04,000 --> 00:29:06,560
don't, then there's other races.
So it's not the end of the 

587
00:29:06,560 --> 00:29:09,240
world. 
And if anything like because 

588
00:29:09,240 --> 00:29:12,560
I've had those quote UN quote 
fail races that they call fail 

589
00:29:12,560 --> 00:29:15,000
because you didn't reach your 
goal, but then that just fuels 

590
00:29:15,000 --> 00:29:17,040
you up and fires you up more to 
get that goal. 

591
00:29:17,320 --> 00:29:21,760
So you can do it and make sure 
you focus on recovery and you're

592
00:29:21,760 --> 00:29:24,600
only as good as you recover. 
So keep up those recovery 

593
00:29:24,600 --> 00:29:26,080
techniques. 
Perfect. 

594
00:29:26,080 --> 00:29:28,400
Thank you, Erica so much. 
And then if people want to get 

595
00:29:28,400 --> 00:29:30,320
in touch with you, how can they 
best find you? 

596
00:29:30,600 --> 00:29:32,480
Thanks, Letty. 
Yeah, they can best find me 

597
00:29:32,480 --> 00:29:34,480
through. 
You can follow me on Instagram 

598
00:29:34,480 --> 00:29:37,080
or message me at exclusive 
Erica. 

599
00:29:37,320 --> 00:29:41,440
Or you can find me on Facebook 
at Erica Weitz WEITZ. 

600
00:29:42,040 --> 00:29:46,400
You can also send me an e-mail 
at Erica, Erica at 

601
00:29:47,040 --> 00:29:50,920
exclusivedashendurance.com or 
you can check out my website at 

602
00:29:50,920 --> 00:29:55,080
exclusivedashendurance.com and I
would love to hear from you. 

603
00:29:55,600 --> 00:29:56,960
Perfect. 
Thank you so much. 

604
00:29:57,040 --> 00:30:02,240
Thanks lady. 
Thank you. 

605
00:30:02,280 --> 00:30:05,000
Erica for coming on and speaking
with us. 

606
00:30:05,000 --> 00:30:08,080
We learned a lot, and hopefully 
our listeners did too. 

607
00:30:09,240 --> 00:30:11,240
Yeah, we appreciate your 
knowledge and you know you have 

608
00:30:11,240 --> 00:30:16,440
the experience of going fast and
you can help teach other people 

609
00:30:16,520 --> 00:30:19,600
the tips and tricks. 
Exactly, and if you guys haven't

610
00:30:19,600 --> 00:30:22,520
checked out Erica online yet, do
so do yourself that favor. 

611
00:30:22,520 --> 00:30:26,520
She's very positive and I would 
almost call her contagiously 

612
00:30:26,520 --> 00:30:29,160
positive because she's just good
vibes. 

613
00:30:29,160 --> 00:30:32,280
So everything is LinkedIn the 
show notes. 

614
00:30:32,600 --> 00:30:34,920
Stay tuned for next week. 
We're going to have a race recap

615
00:30:34,920 --> 00:30:38,440
of the Tunnel Marathon in 
Washington that took place on 

616
00:30:38,480 --> 00:30:41,560
September 8th. 
And that's our little preview. 

617
00:30:41,960 --> 00:30:44,120
All right. 
So anything else from you, Ryan?

618
00:30:44,840 --> 00:30:48,920
I hope people give us some 
feedback and give us some ideas 

619
00:30:48,920 --> 00:30:52,320
on what they want to hear cuz 
it's, you know, we try to get 

620
00:30:52,320 --> 00:30:55,760
new things or try to come up 
with new things for you guys to 

621
00:30:56,120 --> 00:30:59,560
learn and educate yourselves. 
But maybe there's stuff we're 

622
00:30:59,560 --> 00:31:02,080
missing. 
Exactly, so you can do that by 

623
00:31:02,080 --> 00:31:05,760
contacting us on Instagram. 
We are at running podcast. 

624
00:31:06,160 --> 00:31:08,800
Also don't forget to check out 
our YouTube channel. 

625
00:31:08,800 --> 00:31:11,160
We are gonna do a couple of 
giveaways. 

626
00:31:11,160 --> 00:31:15,240
We've been doing Hoka giveaways 
and that you can also find by 

627
00:31:15,240 --> 00:31:19,320
going to YouTube forward slash 
at running podcast and with 

628
00:31:19,320 --> 00:31:21,160
that. 
Have a good week of. 

629
00:31:21,160 --> 00:31:27,040
Running. 
Thanks for tuning in. 

630
00:31:27,560 --> 00:31:30,200
For more information and 
marathon running news, please 

631
00:31:30,200 --> 00:31:34,040
head to 
www.marathonrunningpodcast.com 

632
00:31:34,160 --> 00:31:49,640
and we'll be back next week. 
Are you looking for the perfect 

633
00:31:49,640 --> 00:31:51,680
apparel that mirrors your love 
for running? 

634
00:31:51,920 --> 00:31:56,040
Look no further than Run Swag, 
the go to store buy runners for 

635
00:31:56,040 --> 00:31:58,440
runners. 
From witty Tees to hoodies that 

636
00:31:58,440 --> 00:32:01,840
commemorate your marathon majors
to crops that get you motivated,

637
00:32:02,040 --> 00:32:05,320
Run Swags got you covered. 
Discover the perfect blend of 

638
00:32:05,320 --> 00:32:10,840
comfort and style. 
Visit www.runswag.com Runswag. 

639
00:32:11,000 --> 00:32:13,000
There's something for every 
runner.