1 00:00:00,400 --> 00:00:04,240 You're listening to episode 174 of the Marathon Running Podcast. 2 00:00:04,520 --> 00:00:08,360 In this episode, we're going to give you 14 tips to achieve the 3 00:00:08,360 --> 00:00:19,320 perfect marathon taper. This is the Marathon Running 4 00:00:19,320 --> 00:00:21,920 podcast by Letty and Ryan from We Got The Runs. 5 00:00:22,340 --> 00:00:25,220 Join us in our running community for weekly content that is 6 00:00:25,220 --> 00:00:28,300 motivational, educational and inspirational. 7 00:00:28,500 --> 00:00:30,980 And let the Marathon running podcast take you from the 8 00:00:30,980 --> 00:00:33,540 starting line to the finish line and beyond. 9 00:00:39,340 --> 00:00:42,380 Hey runners and welcome to episode 174. 10 00:00:42,380 --> 00:00:45,940 My name is Letty Lundquist. My name is Ryan, same last name. 11 00:00:46,350 --> 00:00:49,590 And you're listening to episode 174 of this podcast. 12 00:00:49,830 --> 00:00:52,350 You just threw me off. I didn't realize I said our last 13 00:00:52,350 --> 00:00:56,070 name. So what's on the agenda today? 14 00:00:56,880 --> 00:01:00,880 So on the agenda today is something for the people that 15 00:01:00,880 --> 00:01:05,040 are running Berlin next weekend and Chicago a couple of weeks 16 00:01:05,040 --> 00:01:08,080 after and all these other marathons that are coming up. 17 00:01:08,080 --> 00:01:10,400 Because we're going to talk about the taper and we're going 18 00:01:10,400 --> 00:01:14,240 to give you a few tips on how to have your taper be as successful 19 00:01:14,240 --> 00:01:17,280 as possible. But before we hop into it, you 20 00:01:17,280 --> 00:01:19,360 have some other news. It seems running is becoming 21 00:01:19,360 --> 00:01:22,120 more and more popular. Yeah, I guess so, right? 22 00:01:22,120 --> 00:01:25,240 Because this week was the week for people to sign up for the 23 00:01:25,240 --> 00:01:28,440 Boston Marathon. I think don't the people you 24 00:01:28,440 --> 00:01:31,640 know they have cut off times for the Boston Marathon, but it just 25 00:01:31,640 --> 00:01:35,120 still depends on how many people apply and what their times were. 26 00:01:35,120 --> 00:01:37,480 Is even though you make the cut off, you might not make the 27 00:01:37,560 --> 00:01:40,920 marathon, yes, so you do have the cut off times which allow 28 00:01:40,920 --> 00:01:43,480 you to apply. However, depending on the number 29 00:01:43,480 --> 00:01:47,700 of applicants and all that other stuff, you may not make it in if 30 00:01:47,700 --> 00:01:51,060 your cushion isn't big enough. So if your qualifying time is a 31 00:01:51,060 --> 00:01:55,940 three hour marathon as a man, and you have a 25950, you have 32 00:01:55,940 --> 00:01:58,220 qualified for it. But if there's too many 33 00:01:58,220 --> 00:02:02,500 applicants, then you might not have enough of a cushion. 34 00:02:02,740 --> 00:02:05,060 And so the news, you're alluding to us. 35 00:02:05,340 --> 00:02:09,580 So I just got the e-mail and it said that there's a new record 36 00:02:09,580 --> 00:02:14,300 set for qualifier applications for the 2024 Boston Marathon in 37 00:02:14,300 --> 00:02:16,940 their first year partnership with Bank of America. 38 00:02:16,940 --> 00:02:19,940 So the sponsor for the Boston Marathon used to be Jean Hancock 39 00:02:20,380 --> 00:02:22,300 and now they switched to Bank of America. 40 00:02:22,300 --> 00:02:25,070 So I guess that's why they're mentioning that they're saying 41 00:02:25,070 --> 00:02:29,310 that more than 33,000 qualified participants applied for entry 42 00:02:29,310 --> 00:02:32,510 during registration week, which that's a big deal. 43 00:02:32,670 --> 00:02:35,430 And that's the highest number of qualifiers that they've received 44 00:02:35,430 --> 00:02:40,870 since 2019, the year before COVID, where they had 30,458 45 00:02:41,230 --> 00:02:44,290 qualifying entries. So what does that mean for our 46 00:02:44,290 --> 00:02:45,570 runners? Don't get nervous. 47 00:02:45,570 --> 00:02:47,970 I mean, the last couple of years, no cushion was necessary. 48 00:02:47,970 --> 00:02:49,570 Everyone that applied just got in. 49 00:02:49,570 --> 00:02:52,290 This might be changing because now obviously the borders are 50 00:02:52,290 --> 00:02:55,770 all open and even for people traveling from abroad now they 51 00:02:55,770 --> 00:02:58,610 don't have any trouble anymore getting into the US but who 52 00:02:58,610 --> 00:03:01,130 knows what they'll do? Usually there will be some kind 53 00:03:01,130 --> 00:03:03,270 of cushion. So it could be related just to 54 00:03:03,270 --> 00:03:06,390 the, you know, more free traveling that we have, or it 55 00:03:06,390 --> 00:03:08,390 could be related to more people interested in running. 56 00:03:08,390 --> 00:03:09,910 I don't know. I guess you'd have to look at 57 00:03:10,030 --> 00:03:12,390 other data. I guess probably a combination 58 00:03:12,390 --> 00:03:16,110 of people that started running during KOVAT and now get faster 59 00:03:16,350 --> 00:03:19,030 and then what? You said traveling again, not 60 00:03:19,030 --> 00:03:20,910 having any trouble leaving their countries. 61 00:03:21,510 --> 00:03:23,790 I feel like they did have to mention Bank of America just as 62 00:03:23,790 --> 00:03:25,910 their sponsor, but it probably had nothing to do with it at 63 00:03:25,910 --> 00:03:28,950 this point because most people part don't even know that the 64 00:03:29,230 --> 00:03:32,110 main head sponsor has changed. I don't know that's. 65 00:03:32,230 --> 00:03:33,390 Very true. Very true. 66 00:03:33,390 --> 00:03:35,350 That's a good point. Unless everyone that went into 67 00:03:35,350 --> 00:03:38,430 their Bank of America got a notice that said apply for the 68 00:03:38,430 --> 00:03:41,750 Boston Marathon, they're doing a good job advertising. 69 00:03:42,190 --> 00:03:45,190 Anyway, we're clients of Bank of America, so not to bash on them. 70 00:03:45,310 --> 00:03:47,590 I enjoy my travel credit card with them. 71 00:03:48,140 --> 00:03:50,060 So instead of babbling, do you want to get into it? 72 00:03:50,460 --> 00:03:53,020 All right, let's do that. Without any further ado, we're 73 00:03:53,020 --> 00:03:55,780 now going to speak with Chris Knighton from Knighton Runs in 74 00:03:55,780 --> 00:03:58,340 regards to 14 tips for your tape. 75 00:03:58,340 --> 00:04:04,140 Awake. All right. 76 00:04:04,140 --> 00:04:06,700 So I'm back on with Chris Knighton from Knighton Runs. 77 00:04:06,700 --> 00:04:08,540 Chris, thank you so much for joining me again. 78 00:04:09,180 --> 00:04:10,660 Hey lady, thanks for having me back on. 79 00:04:10,660 --> 00:04:13,030 Excited to talk today. Yes. 80 00:04:13,030 --> 00:04:17,870 Excited to talk to you too about the topic of tapering. 81 00:04:17,870 --> 00:04:20,269 There's a lot of fall marathons coming up shortly. 82 00:04:20,269 --> 00:04:24,070 Berlin is less than two weeks away and then we have Chicago, 83 00:04:24,110 --> 00:04:28,070 etcetera. So I asked you to come on 84 00:04:28,070 --> 00:04:31,350 because I see in a lot of Facebook groups that there's a 85 00:04:31,350 --> 00:04:33,590 lot of people struggling with this taper. 86 00:04:33,590 --> 00:04:35,910 People are feeling bad. So we just wanted to create a 87 00:04:35,910 --> 00:04:41,630 podcast with 20 quick tips on how to tackle taper, etcetera. 88 00:04:42,130 --> 00:04:45,170 And you'd be the perfect person to talk to this about. 89 00:04:46,370 --> 00:04:49,210 Yeah, I'm excited. Marathon training takes a really 90 00:04:49,210 --> 00:04:52,290 big leap of faith. I always tell my athletes that 91 00:04:52,650 --> 00:04:54,730 you're never going to be quite sure if you're going to be able 92 00:04:54,730 --> 00:04:59,050 to accomplish your goal until race day because of just some of 93 00:04:59,050 --> 00:05:01,330 the ways that that marathon training works. 94 00:05:02,290 --> 00:05:04,610 But the taper is a huge part of it, and when you've gone through 95 00:05:04,610 --> 00:05:07,610 good training and gone through a good taper, you will be able to 96 00:05:07,610 --> 00:05:08,970 accomplish your goals on race day. 97 00:05:08,970 --> 00:05:11,410 So yeah, let's get into it. How do you do that? 98 00:05:12,120 --> 00:05:15,040 Exactly, because everyone is stressed out and now we don't 99 00:05:15,040 --> 00:05:17,520 just have the stress of the marathon coming up, but also we 100 00:05:17,520 --> 00:05:20,080 have less training than you had before. 101 00:05:20,080 --> 00:05:23,000 You have more time on your hands and what do we do when we have 102 00:05:23,000 --> 00:05:24,840 more time in your hands? We start worrying, right? 103 00:05:25,600 --> 00:05:28,240 Yeah, absolutely. But it's during this taper 104 00:05:28,240 --> 00:05:30,640 period that really all your hard work. 105 00:05:31,220 --> 00:05:34,180 Emerges, your true fitness comes out and you finally let. 106 00:05:34,180 --> 00:05:36,540 Go of all that. Fatigue that you felt through 107 00:05:36,540 --> 00:05:40,180 the past couple of weeks of peak training and maybe maybe months, 108 00:05:40,180 --> 00:05:42,700 because I know it's been a long journey for for many of you 109 00:05:42,700 --> 00:05:46,580 getting to this marathon and you know, because of the taper, 110 00:05:46,580 --> 00:05:49,060 because of this reduction of what you're doing, you will be 111 00:05:49,060 --> 00:05:52,100 able to do kind of huge things, you know, things that you, you 112 00:05:52,620 --> 00:05:55,380 never thought you could accomplish before until your 113 00:05:55,380 --> 00:05:57,840 race day when you do it. Exactly. 114 00:05:57,840 --> 00:06:00,320 So let's talk a little bit about this taper phase. 115 00:06:00,320 --> 00:06:04,440 How long should the taper phase last and what percentage of 116 00:06:04,440 --> 00:06:08,320 reduction of running do you have your athletes do? 117 00:06:09,000 --> 00:06:13,040 Yeah, so the whole point with the taper is you want to reduce 118 00:06:13,040 --> 00:06:16,600 how much running you're doing for a limited amount of time so 119 00:06:16,600 --> 00:06:21,440 that you freshen up your legs and in you're not tired going 120 00:06:21,440 --> 00:06:26,160 into your race, you want to feel. 100 percent, 110% even on 121 00:06:26,160 --> 00:06:29,090 race day. So to do that, you need to rest 122 00:06:29,170 --> 00:06:31,850 a little bit before race day. But you don't want to rest too 123 00:06:31,850 --> 00:06:34,810 much and you don't want to rest for too long, because if you do 124 00:06:34,810 --> 00:06:37,250 that, you'll actually lose fitness. 125 00:06:37,490 --> 00:06:40,410 So what you're trying to accomplish with the taper is 126 00:06:40,410 --> 00:06:44,570 resting enough that you actually get a super boost to your 127 00:06:44,570 --> 00:06:46,620 fitness. You know you're you're you're 128 00:06:46,620 --> 00:06:49,740 able to rest, recover, heal from all the hard training you've 129 00:06:49,740 --> 00:06:54,460 done, freshen up, your legs feel 110%, but not rest so long or so 130 00:06:54,460 --> 00:06:57,500 much that then you start to actually lose fitness from 131 00:06:57,740 --> 00:07:01,140 detraining. So how long should this be, and 132 00:07:01,140 --> 00:07:04,900 how much of a reduction in your running should you do? 133 00:07:05,860 --> 00:07:08,940 Well, I can give some some rules of thumbs and share what I 134 00:07:08,940 --> 00:07:12,380 typically teach, but but know that this is this is certainly 135 00:07:12,380 --> 00:07:14,820 not an exact science and it's something that you're going to 136 00:07:14,820 --> 00:07:19,420 want to experiment with from race to race to figure out what 137 00:07:19,420 --> 00:07:22,820 works best for you. But I will say. 138 00:07:24,400 --> 00:07:27,760 Something keep in mind so it takes about 10 days for any 139 00:07:27,760 --> 00:07:32,240 workout you do to be internalized into your body and 140 00:07:32,240 --> 00:07:35,280 grow strong and and heal and grow stronger to benefit from 141 00:07:35,280 --> 00:07:39,000 that workout. So if you do your last hard 142 00:07:39,000 --> 00:07:42,240 workout about 10 days, about a week and a half before your 143 00:07:42,240 --> 00:07:46,560 marathon, you'll be tired from that workout, but you'll have 144 00:07:46,560 --> 00:07:49,000 time to recover. And grow stronger and benefit 145 00:07:49,000 --> 00:07:51,480 from it. If you did that. 146 00:07:51,920 --> 00:07:54,640 Hard work out within 10 days of your marathon. 147 00:07:54,920 --> 00:07:58,880 You're unlikely to benefit from it, and you may be tired out 148 00:07:59,200 --> 00:08:02,560 from it by the time it by the time your marathon actually 149 00:08:02,560 --> 00:08:06,760 comes around. So I like to generally structure 150 00:08:06,760 --> 00:08:12,520 people's tapers as about a week and a half, and put their last 151 00:08:12,600 --> 00:08:16,840 hard run about a week and a half before their marathon. 152 00:08:17,800 --> 00:08:21,080 So let's just think about how this would look. 153 00:08:21,440 --> 00:08:24,240 Most people are they're doing their marathons on a Saturday or 154 00:08:24,240 --> 00:08:28,920 a Sunday. The week of that race, the week 155 00:08:28,920 --> 00:08:31,880 leading up to that race is going to be quite easy. 156 00:08:32,480 --> 00:08:35,240 But then the week. Prior to it will be quite easy 157 00:08:35,240 --> 00:08:39,039 as well and you may just have one workout about 10 days prior, 158 00:08:39,039 --> 00:08:41,159 maybe on a Tuesday or a Wednesday. 159 00:08:41,730 --> 00:08:43,370 And that would be your last hard work out. 160 00:08:43,370 --> 00:08:48,370 Everything after that would be would be much, much easier 161 00:08:48,370 --> 00:08:52,530 running. So 10 days, about a week and a 162 00:08:52,530 --> 00:08:54,130 half. That's kind of what I like. 163 00:08:54,130 --> 00:08:57,290 To do Usually when people talk about two week tapers, this is 164 00:08:57,290 --> 00:09:02,250 what they're talking about. Some people may want to do a 165 00:09:02,250 --> 00:09:03,890 three-week taper, but I think that. 166 00:09:04,990 --> 00:09:08,830 When you do that, you risk actually detraining yourself too 167 00:09:08,830 --> 00:09:10,870 much. But we can we can talk about the 168 00:09:10,870 --> 00:09:14,310 risks of that if you want Letty. But yeah, about a week. 169 00:09:14,310 --> 00:09:16,550 And a half is is how long it should be. 170 00:09:17,350 --> 00:09:18,950 Yeah, let's talk about those risks. 171 00:09:19,190 --> 00:09:21,350 There's a lot of things that go on in people's head during the 172 00:09:21,350 --> 00:09:23,790 taper period. You know, people have been 173 00:09:23,790 --> 00:09:28,510 training hard and going close to 100% for for potentially months, 174 00:09:28,510 --> 00:09:33,670 doing as much as they can and now in this final two weeks. 175 00:09:34,540 --> 00:09:37,780 Leading up to the race, you're now being asked to do 176 00:09:37,780 --> 00:09:41,620 significantly less. One of the questions you asked 177 00:09:41,620 --> 00:09:44,340 was how much less should you do? I think it's a good. 178 00:09:44,340 --> 00:09:48,460 Rule of thumb, do about 50% less per run. 179 00:09:48,660 --> 00:09:51,860 So in that last week and a half, you're going to cut all of your 180 00:09:51,860 --> 00:09:55,260 runs by about half, going to do only about half the distance 181 00:09:55,260 --> 00:09:59,900 that you would normally do each day in that final week and a 182 00:09:59,900 --> 00:10:03,780 half week up to your marathon. All of a sudden now, people 183 00:10:04,060 --> 00:10:05,900 maybe have a bit more time on their hands. 184 00:10:05,900 --> 00:10:08,700 Maybe the runs that used to take an hour a day or now only taking 185 00:10:08,700 --> 00:10:11,860 half an hour a day. Maybe you're taking one or two 186 00:10:11,860 --> 00:10:13,660 extra rest days in there as well. 187 00:10:15,140 --> 00:10:21,100 And often doubts kind of pop up into people's head during this 188 00:10:21,100 --> 00:10:22,700 time. You know they've. 189 00:10:24,250 --> 00:10:26,370 Like I said earlier, marathon training does take a bit of a 190 00:10:26,370 --> 00:10:29,250 leap of faith. One of the reasons why marathon 191 00:10:29,250 --> 00:10:33,290 training works is this whole concept of of what's called 192 00:10:33,290 --> 00:10:36,770 cumulative fatigue. It's it's the fact that every 193 00:10:36,770 --> 00:10:39,490 workout or run you go into, you're a little bit tired from 194 00:10:39,490 --> 00:10:44,610 the run before, and this means you don't start any run fresh. 195 00:10:44,850 --> 00:10:47,400 This is why. You probably aren't going to do 196 00:10:47,400 --> 00:10:49,920 a 26 mile run in the lead up to your marathon. 197 00:10:49,920 --> 00:10:53,160 You may only do 18 or 20 or something like that, but you can 198 00:10:53,160 --> 00:10:56,960 still do 26 on race day. Because on race day you're 199 00:10:56,960 --> 00:10:59,000 actually going to be fresh. You're not going to be tired at 200 00:10:59,000 --> 00:11:01,760 all. But same thing with pace. 201 00:11:01,760 --> 00:11:05,640 Maybe you did some marathon pace, long runs, maybe you did 8 202 00:11:05,640 --> 00:11:09,000 miles, 10 miles, 12 miles, maybe a little more at marathon pace. 203 00:11:09,000 --> 00:11:11,000 But you're wondering, how the heck am I going to be able to do 204 00:11:11,000 --> 00:11:15,150 26 on race day? Well, that's because all 205 00:11:15,150 --> 00:11:17,070 throughout training you've been tired and you've just been 206 00:11:17,070 --> 00:11:20,190 cramming in as much as you can. But during this taper phase, 207 00:11:20,310 --> 00:11:24,350 you'll rest, you'll freshen up your your fitness will emerge to 208 00:11:24,350 --> 00:11:27,270 its its peak level, you'll be 110% on race day. 209 00:11:27,270 --> 00:11:33,310 You'll be able to do it but but it but people have doubts during 210 00:11:33,310 --> 00:11:36,590 this phase because because just the way marathon training works, 211 00:11:36,910 --> 00:11:40,670 you don't know if you're 100% ready until race day until you 212 00:11:40,670 --> 00:11:42,990 actually have the opportunity to prove it and test it. 213 00:11:44,390 --> 00:11:47,030 I think with experience and the more marathons, you run and 214 00:11:47,030 --> 00:11:50,230 follow a process like this. So you kind of learn to trust 215 00:11:50,230 --> 00:11:51,990 the process and know that it works. 216 00:11:52,750 --> 00:11:56,110 But for first time marathoners, you just kind of need to make 217 00:11:56,110 --> 00:11:59,030 sure you're following a good program and have faith in that 218 00:11:59,030 --> 00:12:02,150 program and try not to worry about it too much. 219 00:12:02,470 --> 00:12:08,630 But you you would ask, we talked about, you know, how long should 220 00:12:08,630 --> 00:12:11,190 the taper be and it's this balance of. 221 00:12:12,030 --> 00:12:15,510 Resting enough so you feel your best, but not resting so much so 222 00:12:15,510 --> 00:12:18,590 that you detrain. So that's why I like to 223 00:12:18,590 --> 00:12:22,110 generally keep it fairly short, about a week and a half, Two 224 00:12:22,110 --> 00:12:24,710 weeks. That's enough time. 225 00:12:24,710 --> 00:12:27,750 And anyone listening to this, it's enough time. 226 00:12:27,750 --> 00:12:29,790 For you to freshen up and feel your best. 227 00:12:29,990 --> 00:12:33,190 But it's not too long to lose any fitness. 228 00:12:34,030 --> 00:12:38,510 People often in the in the taper worry that maybe they are losing 229 00:12:38,510 --> 00:12:41,260 fitness because. They're not trying super hard 230 00:12:41,260 --> 00:12:47,860 during this time, you know, just just looking at all the people 231 00:12:47,860 --> 00:12:50,020 who marathon trained successfully for years and years 232 00:12:50,020 --> 00:12:52,100 and years, we can just look at them with evidence that you're 233 00:12:52,100 --> 00:12:54,980 not going to lose fitness. You can take a week off of 234 00:12:54,980 --> 00:12:57,900 training and completely and not really lose any significant 235 00:12:57,900 --> 00:12:59,420 fitness. You can take two weeks 236 00:12:59,420 --> 00:13:02,060 completely off training, no running at all, and maybe you 237 00:13:02,060 --> 00:13:04,700 lose like a couple percent. It's not a big deal. 238 00:13:05,170 --> 00:13:08,810 And one of the things with the taper is you are still running, 239 00:13:08,810 --> 00:13:12,930 you are still maintaining your consistency, you're just doing a 240 00:13:12,930 --> 00:13:15,170 bit less. So by maintaining your 241 00:13:15,170 --> 00:13:18,690 consistency throughout the taper, you're still running, 242 00:13:18,690 --> 00:13:20,130 you're still going through the motions. 243 00:13:20,290 --> 00:13:22,930 You're not, you're not forgetting how to run. 244 00:13:22,930 --> 00:13:25,730 You're not losing the muscle memory. 245 00:13:25,930 --> 00:13:28,490 You're not, you're not losing fitness in any way. 246 00:13:28,490 --> 00:13:31,090 The only thing that you're doing is giving your legs an 247 00:13:31,090 --> 00:13:35,130 opportunity to rest. What your what your body heal 248 00:13:35,130 --> 00:13:37,450 from all the hard training that you've been doing and get 249 00:13:37,450 --> 00:13:42,050 stronger from all that and in that week and 1/2 or so that's 250 00:13:42,050 --> 00:13:44,810 your tapering. That's yeah, when you're going 251 00:13:44,810 --> 00:13:48,530 to reach your peak fitness, you have to take that rest to reach 252 00:13:48,530 --> 00:13:51,530 that highest level of fitness. Perfect. 253 00:13:51,530 --> 00:13:54,170 Thank you, Chris. And I really like that you 254 00:13:54,170 --> 00:14:00,290 explained that thoroughly and I just want to add to this that we 255 00:14:00,290 --> 00:14:02,620 should not. And I hope you agree with me. 256 00:14:03,460 --> 00:14:07,740 Listen to your Garmin during that time because the Garmin has 257 00:14:08,220 --> 00:14:11,420 feedback that it gives us runners where it says sometimes 258 00:14:11,420 --> 00:14:14,820 we're maintaining, sometimes we're recovering, sometimes 259 00:14:14,820 --> 00:14:17,420 we're being productive, sometimes we should get up and 260 00:14:17,420 --> 00:14:20,980 move. And I know ideally we all want 261 00:14:20,980 --> 00:14:25,180 to see the Garmin saying peaking a couple of days before your 262 00:14:25,180 --> 00:14:27,620 race. But highly likely that might not 263 00:14:27,620 --> 00:14:30,220 happen because now you're doing less. 264 00:14:30,630 --> 00:14:32,830 And so it might say, deed training and all that. 265 00:14:32,830 --> 00:14:34,870 Would you, would you agree with me on that one? 266 00:14:35,430 --> 00:14:37,550 Yeah, I really don't like that feature. 267 00:14:37,790 --> 00:14:40,630 Anyone listening to this who has that feature on their garment, I 268 00:14:40,630 --> 00:14:43,470 highly recommend you turn it off and never use it again. 269 00:14:43,870 --> 00:14:48,790 It does not know what you're doing as a runner and has no 270 00:14:48,790 --> 00:14:50,630 idea what stage of training you're in. 271 00:14:50,630 --> 00:14:54,750 So my athletes comment on that stuff all the time. 272 00:14:54,750 --> 00:14:57,990 You know, you might do a run. You might do a really hard. 273 00:14:57,990 --> 00:14:59,830 Run and then it tells you something like. 274 00:15:00,310 --> 00:15:03,550 You know this run was underperforming or like you went 275 00:15:03,550 --> 00:15:05,590 harder last week. It's it's nonsense. 276 00:15:05,590 --> 00:15:07,950 Just turn it off. Yeah, don't listen to the 277 00:15:07,950 --> 00:15:13,110 garment. Are you looking for the perfect 278 00:15:13,110 --> 00:15:15,110 apparel that mirrors your love for running? 279 00:15:15,350 --> 00:15:19,110 Look no further than Run Swag, The go to store by runners, 280 00:15:19,230 --> 00:15:22,590 forerunners from witty teas to hoodies that commemorate your 281 00:15:22,590 --> 00:15:25,310 Marathon Majors to crops that get you motivated. 282 00:15:25,470 --> 00:15:27,070 Run swags. Gotcha covered. 283 00:15:27,520 --> 00:15:30,160 Discover the perfect blend of comfort and style. 284 00:15:30,400 --> 00:15:36,040 Visit www.runswag.com Run swag. There's something for every 285 00:15:36,040 --> 00:15:42,240 runner. So with that, let's hop into 20 286 00:15:42,240 --> 00:15:46,760 training peaks that everybody can note down in order to help 287 00:15:46,760 --> 00:15:50,200 you taper properly if you don't have a coach and also help you 288 00:15:50,200 --> 00:15:53,700 feel better about. Your upcoming marathon. 289 00:15:53,700 --> 00:15:57,060 Because there's nothing better than being in a good mental 290 00:15:57,060 --> 00:15:59,660 place before our race. Yeah, let's get into it. 291 00:16:00,540 --> 00:16:02,660 Do you want to weed us off? Sure. 292 00:16:02,780 --> 00:16:06,100 So tip #1. It's kind of what we already 293 00:16:06,100 --> 00:16:10,540 talked about, but stick to your training plan, yeah? 294 00:16:11,390 --> 00:16:13,910 Follow the schedule outlined by your plan. 295 00:16:14,030 --> 00:16:18,030 Don't try to come up with a new way to do it last minute. 296 00:16:18,230 --> 00:16:21,150 It stick to a plan that works. You need to have faith in your 297 00:16:21,150 --> 00:16:23,030 program. Having faith in what you're 298 00:16:23,030 --> 00:16:25,550 doing, the plan you're doing, and not screwing around with it 299 00:16:25,830 --> 00:16:28,710 is one of the most important things you can do as a runner to 300 00:16:28,710 --> 00:16:31,470 succeed. Yes, and it's surprising to me 301 00:16:31,470 --> 00:16:34,730 that even though. A lot of us have done a lot of 302 00:16:34,730 --> 00:16:37,610 marathons. We still start questioning 303 00:16:37,610 --> 00:16:39,330 ourselves during this taper time. 304 00:16:39,330 --> 00:16:43,530 I've seen questions about how the taper is going and how badly 305 00:16:43,530 --> 00:16:46,690 people feel in a Facebook group That is for sub three 306 00:16:46,690 --> 00:16:49,610 marathoners. So if they have doubt, I'm sure 307 00:16:49,610 --> 00:16:52,250 everyone else does. But I guess the key would be to 308 00:16:52,250 --> 00:16:55,410 stick with, you know, your coach's plan or the plan that 309 00:16:55,410 --> 00:16:58,910 you have decided to follow. Yeah, you got to trust what 310 00:16:58,910 --> 00:17:02,790 you're doing in the moment. And the time for questioning 311 00:17:02,790 --> 00:17:05,869 whether your training plan was perfect or not is after the race 312 00:17:05,869 --> 00:17:07,630 is done, not in the middle of it. 313 00:17:07,630 --> 00:17:09,310 You got to have faith in the process. 314 00:17:09,790 --> 00:17:12,270 Yes. And another tip would be to 315 00:17:12,270 --> 00:17:14,510 reduce the volume and not the intensity. 316 00:17:14,510 --> 00:17:16,190 And we haven't really gotten into that a lot. 317 00:17:16,190 --> 00:17:18,950 We just said, you know reduce it by about 50%. 318 00:17:19,150 --> 00:17:21,829 But just to remind people, why should we not reduce the 319 00:17:21,829 --> 00:17:25,869 intensity of our runs? Yeah, so you don't you don't 320 00:17:25,869 --> 00:17:29,450 want to? You don't want to start running 321 00:17:29,450 --> 00:17:32,210 slow during the taper. You don't want to think like, 322 00:17:32,210 --> 00:17:35,570 oh, I'm just going to jog super slow during this phase because 323 00:17:35,570 --> 00:17:38,330 I'm trying to save energy. For for your race. 324 00:17:39,700 --> 00:17:42,340 You want to run the same speeds that you ran all throughout 325 00:17:42,340 --> 00:17:44,180 training, so keep your easy days easy. 326 00:17:44,180 --> 00:17:47,540 Keep the workouts that are in there appropriately hard at the 327 00:17:47,540 --> 00:17:49,900 intensity they should be. Just do the same thing, the 328 00:17:49,900 --> 00:17:52,620 only. Variable you want to change is 329 00:17:52,780 --> 00:17:55,860 you're just going to be running less mileage, less time out 330 00:17:55,860 --> 00:18:00,060 there each day. That's because you're not trying 331 00:18:00,060 --> 00:18:03,220 to change who you are as a runner. 332 00:18:03,380 --> 00:18:06,500 The only thing you're trying to dial down is just. 333 00:18:07,300 --> 00:18:11,940 You know how how much impact are is your legs are receiving so 334 00:18:11,940 --> 00:18:14,780 that when you get to the starting line you feel like you 335 00:18:14,780 --> 00:18:18,060 can run 26 miles and you feel like you can run them as fast as 336 00:18:18,060 --> 00:18:20,700 you want to? What happens just to play 337 00:18:20,860 --> 00:18:24,060 devil's advocate? Why should we not just slow down 338 00:18:24,060 --> 00:18:29,380 completely? People will often feel sluggish 339 00:18:29,420 --> 00:18:32,020 if all they're doing is slow jogs. 340 00:18:34,180 --> 00:18:36,660 One of the best things you can do in your training is have that 341 00:18:36,660 --> 00:18:40,900 variety of, you know, faster strides, faster tempo workouts, 342 00:18:40,900 --> 00:18:42,500 faster interval workouts, that kind of thing. 343 00:18:42,580 --> 00:18:48,100 And that variety is good because it it it just keeps you in tune 344 00:18:48,100 --> 00:18:54,100 with all the different training paces and it it keeps it you're 345 00:18:54,100 --> 00:18:56,390 going to feel. Comfortable running all those 346 00:18:56,390 --> 00:18:58,430 different speeds when you touch on them regularly. 347 00:18:58,590 --> 00:19:01,990 If all you do is jog for like 2 weeks leading up until your 348 00:19:01,990 --> 00:19:06,950 marathon, and then you need to run faster in your marathon, if 349 00:19:06,950 --> 00:19:09,590 you have a more aggressive pace, it's just going to feel like 350 00:19:09,590 --> 00:19:11,710 more of a shock to the system. So you want to maintain your 351 00:19:11,710 --> 00:19:16,470 normal training frequency, maybe do a workout with a little bit 352 00:19:16,470 --> 00:19:20,310 of marathon pace the week of your marathon leading into it, 353 00:19:20,310 --> 00:19:22,590 just so you stay in touch with that training. 354 00:19:23,200 --> 00:19:26,280 Intensity and And what it feels like to move your body that 355 00:19:26,280 --> 00:19:27,760 fast. Perfect. 356 00:19:27,760 --> 00:19:30,440 Thank you for that. So tip #3. 357 00:19:30,440 --> 00:19:33,960 Let's talk about the importance of maintaining A balanced diet. 358 00:19:35,200 --> 00:19:39,080 Yeah, I think it's it's more important than ever during the 359 00:19:39,080 --> 00:19:43,840 taper, all throughout training, having a healthy and balanced 360 00:19:43,840 --> 00:19:47,760 diet that works well for you is going to support your your, the 361 00:19:47,760 --> 00:19:50,560 demands placed on your body and help you perform your best. 362 00:19:50,760 --> 00:19:56,100 But I think during the taper. Especially the more effort and 363 00:19:56,100 --> 00:19:58,860 intention that you can put on these aspects that are going to 364 00:19:58,860 --> 00:20:01,860 support your recovery. Things like sweep and diet, 365 00:20:02,020 --> 00:20:04,900 hydration for example. They're only going to help you 366 00:20:04,900 --> 00:20:07,420 feel your best when it comes to race day. 367 00:20:08,580 --> 00:20:12,420 There's a whole nother topic of carbo loading that we probably 368 00:20:12,900 --> 00:20:15,020 shouldn't get into today because it's a whole different topic, 369 00:20:15,580 --> 00:20:19,580 but this may be a time where you want to focus on certain types 370 00:20:19,580 --> 00:20:22,500 of foods as well to make sure that you feel your best and have 371 00:20:22,500 --> 00:20:24,380 the most energy at your marathon. 372 00:20:25,340 --> 00:20:26,100 Perfect. Thank you. 373 00:20:26,100 --> 00:20:29,460 And along with that, with the healthy diet, I guess we should 374 00:20:29,540 --> 00:20:31,580 be talking about hydration as well. 375 00:20:32,740 --> 00:20:36,900 Yeah, marathoning is very dehydrating event. 376 00:20:37,420 --> 00:20:41,180 Even when you drink water throughout the event, you can 377 00:20:41,180 --> 00:20:44,760 expect to. Have your body become a little 378 00:20:44,760 --> 00:20:48,200 bit dehydrated. If you've ever weighed yourself 379 00:20:48,200 --> 00:20:52,000 before and after a long run you you'll notice a pretty drastic 380 00:20:52,000 --> 00:20:54,640 difference in weight and often that's from sweat loss. 381 00:20:56,040 --> 00:21:00,000 You just want to make sure that you start your marathon well 382 00:21:00,000 --> 00:21:04,600 hydrated so that you you don't struggle from dehydration. 383 00:21:04,600 --> 00:21:08,360 Even the smallest amount of dehydration in your body is 384 00:21:08,360 --> 00:21:12,240 going to drastically defect drastically. 385 00:21:13,670 --> 00:21:16,350 Reduce your performance. And that's one of the the 386 00:21:16,350 --> 00:21:18,430 biggest struggles in that final six miles. 387 00:21:18,430 --> 00:21:20,750 You know after mile 20 where people starting to hit the wall? 388 00:21:20,750 --> 00:21:23,790 That spots often because dehydration is starting to 389 00:21:23,790 --> 00:21:26,750 affect them. So just make sure you enter the 390 00:21:26,750 --> 00:21:29,590 starting line. It's hydrated as you can take. 391 00:21:30,150 --> 00:21:31,830 Perfect. And we should be practicing that 392 00:21:31,830 --> 00:21:35,070 anyway during summer running. And you know, like they say, the 393 00:21:35,070 --> 00:21:37,350 training runs are what we're supposed to do. 394 00:21:37,350 --> 00:21:41,550 So just maintain that hydration. Let's talk about sleep and 395 00:21:41,550 --> 00:21:45,400 prioritizing sleep. How much more, if any, should we 396 00:21:45,400 --> 00:21:48,360 sleep during marathon week if we can, if we don't have kids and 397 00:21:48,600 --> 00:21:52,320 we train in a vacuum? Yeah, I mean as much as as much 398 00:21:52,560 --> 00:21:55,040 as sorry as much as you physically can. 399 00:21:55,040 --> 00:21:58,680 I mean, sweep is the number one thing you can do other than 400 00:21:58,680 --> 00:22:01,200 running to become a better runner. 401 00:22:01,360 --> 00:22:04,400 If you think about, you know, running higher mileage makes you 402 00:22:04,400 --> 00:22:07,320 a better runner. Sweeping more quality hours 403 00:22:07,320 --> 00:22:10,000 makes you a better runner. The more you run, the harder you 404 00:22:10,000 --> 00:22:11,920 train. The more you need to sweep to 405 00:22:11,920 --> 00:22:17,330 balance that and during the taper phase you are decreasing 406 00:22:17,330 --> 00:22:19,570 the amount of running that you're doing. 407 00:22:19,730 --> 00:22:22,010 But you want to make sure that you're still getting as much 408 00:22:22,010 --> 00:22:25,410 sleep or more if you can, just to tip the scales towards 409 00:22:25,410 --> 00:22:28,170 recovery and make sure you feel your best on race day. 410 00:22:29,010 --> 00:22:33,610 I will say that often with marathons, people are maybe 411 00:22:33,610 --> 00:22:36,770 traveling to a new place or staying in a hotel the night 412 00:22:36,770 --> 00:22:39,170 before and their sleep schedule might get a little screwed up. 413 00:22:39,550 --> 00:22:42,510 Sometimes the night before marathon, your sweep schedule is 414 00:22:42,510 --> 00:22:45,910 screwed up because it's an early start or you're just anxious and 415 00:22:45,910 --> 00:22:50,510 have trouble sweeping. One bad night sweep is not going 416 00:22:50,510 --> 00:22:53,630 to ruin your marathon. Plenty of people have run one 417 00:22:53,670 --> 00:22:57,910 great marathons with having a bad night's sleep the night 418 00:22:57,910 --> 00:23:00,870 before. I I remember famously Meb 419 00:23:00,870 --> 00:23:04,740 Keflewski when he won the Boston Marathon but said he got no 420 00:23:04,740 --> 00:23:06,700 sweep the night before. He was just totally stressed 421 00:23:06,700 --> 00:23:08,100 out. But he still won the Boston 422 00:23:08,100 --> 00:23:09,580 Marathon. So don't worry about it. 423 00:23:09,700 --> 00:23:13,180 Just make sure you get good sweep leading up to the race in 424 00:23:13,180 --> 00:23:16,300 the week prior and you're gonna set yourself up for success. 425 00:23:16,780 --> 00:23:19,380 That's a great tip. So maybe while you are in the 426 00:23:19,380 --> 00:23:22,060 taper face, just set yourself an alarm. 427 00:23:22,060 --> 00:23:24,500 And instead of watching that one last episode of a show that you 428 00:23:24,500 --> 00:23:26,940 really want to watch, just turn it off and try to go to sleep. 429 00:23:26,940 --> 00:23:31,180 And you know, accumulate that sleep to have a nice sleep 430 00:23:31,180 --> 00:23:34,100 balance. So along with sleep, let's talk 431 00:23:34,100 --> 00:23:37,820 a little bit about active recovery and tips for that 432 00:23:37,820 --> 00:23:42,980 subject. Yeah, I mean I think, I think in 433 00:23:42,980 --> 00:23:47,100 general the goal with the the marathon is in the taper is 434 00:23:47,100 --> 00:23:50,060 getting there feeling your best. So you want to make sure that 435 00:23:50,060 --> 00:23:53,860 you take care of any minor aches and pains that you have during 436 00:23:53,860 --> 00:23:57,780 this phase, stay loose. If you do feel like the 437 00:23:57,780 --> 00:24:01,740 reduction of running is making you feel sluggish or anything 438 00:24:01,740 --> 00:24:03,980 like that, it's okay to be active a little bit. 439 00:24:03,980 --> 00:24:06,020 You know you can go out for walks, you can do a little bit 440 00:24:06,020 --> 00:24:09,460 of cross training if you want. You just want to try to stay 441 00:24:09,460 --> 00:24:13,820 loose and feeling your best. And you know, don't don't go 442 00:24:13,820 --> 00:24:16,860 overboard, Try to stay off your feet generally during this 443 00:24:16,860 --> 00:24:20,100 phase, but you know you don't need to be a couch potato for 444 00:24:20,100 --> 00:24:21,180 two weeks too. You can. 445 00:24:21,500 --> 00:24:24,900 Still live an active life? Yes, perfectly said. 446 00:24:25,480 --> 00:24:28,680 So how about your tips for strength training? 447 00:24:28,680 --> 00:24:31,480 People that do strength training, how much should you 448 00:24:31,480 --> 00:24:32,680 reduce it? Should you? 449 00:24:32,680 --> 00:24:34,160 Completely. Give it up for the last. 450 00:24:34,160 --> 00:24:36,480 Two weeks or a week and a half prior to the marathon. 451 00:24:37,240 --> 00:24:40,840 Yeah, I would say in the in the taper phase, you're definitely 452 00:24:40,840 --> 00:24:44,320 going to want to reduce the intensity of the strength 453 00:24:44,320 --> 00:24:46,280 training you're doing, especially if you're doing 454 00:24:46,280 --> 00:24:49,960 anything and more. Challenging, like lifting 455 00:24:49,960 --> 00:24:52,320 weights. If you're just doing simple 456 00:24:52,320 --> 00:24:56,600 things like body weight exercises, core exercises, you 457 00:24:56,600 --> 00:24:59,200 know, things like planks and pushups and that sort of stuff, 458 00:24:59,200 --> 00:25:01,040 you can kind of just keep on with it. 459 00:25:02,040 --> 00:25:05,880 But you know, do know that, yeah, you're probably not going 460 00:25:05,880 --> 00:25:08,760 to benefit from any strength training done within the final 461 00:25:08,760 --> 00:25:12,640 ten days of your marathon. It may just help maintain some 462 00:25:12,640 --> 00:25:15,200 consistency. So kind of like the running. 463 00:25:15,620 --> 00:25:18,220 If you want to keep it up, you could just do a little bit less. 464 00:25:18,420 --> 00:25:20,740 Maybe if there's a routine you like to do, you could just kind 465 00:25:20,740 --> 00:25:24,180 of cut the number of reps in half, something like that, just 466 00:25:24,180 --> 00:25:25,260 like you're doing with your running. 467 00:25:25,660 --> 00:25:28,620 And then in the final three or four days before your marathon, 468 00:25:29,140 --> 00:25:33,140 just I would stop doing it. And really, in those, you know, 469 00:25:33,180 --> 00:25:36,140 last few days, just really focus on resting and being your best. 470 00:25:36,700 --> 00:25:38,780 Yes. Do not show up at the starting 471 00:25:38,780 --> 00:25:43,330 line sore. All right, so let's talk about 472 00:25:43,330 --> 00:25:45,610 race visualization. Now that you have more time, 473 00:25:45,610 --> 00:25:48,530 you're running less. What are your thoughts on race 474 00:25:48,530 --> 00:25:51,690 day visualizations? Yeah, I think this can be 475 00:25:51,690 --> 00:25:55,850 really, really powerful. You're gonna have some extra 476 00:25:55,850 --> 00:26:00,570 time and you may have some some worries creep up during during 477 00:26:00,570 --> 00:26:03,930 the taper. I think that rather than 478 00:26:03,930 --> 00:26:06,810 focusing on doubts. And negatives, you should try 479 00:26:06,810 --> 00:26:09,730 your best to try to channel that energy into focusing on. 480 00:26:10,420 --> 00:26:13,660 Positive outcomes through through race visualization, 481 00:26:14,460 --> 00:26:18,500 thinking about everything you've done this far and now what 482 00:26:18,500 --> 00:26:24,420 you're going to do on race day. So one thing that I I think is 483 00:26:24,820 --> 00:26:30,180 highly helpful to do I I actually did this before I set 484 00:26:30,180 --> 00:26:34,300 my PR in the half marathon and before the first time I 485 00:26:34,300 --> 00:26:39,820 qualified for Boston, I just wrote down my number one goal. 486 00:26:40,180 --> 00:26:43,500 Which was performance based time goal for these races. 487 00:26:43,500 --> 00:26:47,740 I wrote that down on a piece of paper on my desk and at the 488 00:26:47,740 --> 00:26:52,900 beginning of the taper and every single day during the taper I 489 00:26:52,900 --> 00:26:57,700 looked at it and I read it out loud and I said you know from 490 00:26:57,740 --> 00:27:01,660 for me it was I will run 117 and the half marathon. 491 00:27:01,660 --> 00:27:04,860 I know I can do it. And for the marathon it was. 492 00:27:04,860 --> 00:27:07,620 I will run under 3 hours in the marathon. 493 00:27:07,620 --> 00:27:10,260 I know I can do it, and I would have just looked at it and read 494 00:27:10,260 --> 00:27:15,900 it every single day. And it instilled a sense of 495 00:27:15,900 --> 00:27:20,740 confidence in me where I believed it and I trusted it by 496 00:27:20,740 --> 00:27:25,300 the time the day came around. And I didn't have any doubts in 497 00:27:25,300 --> 00:27:27,540 my ability at that point, because each day throughout the 498 00:27:27,540 --> 00:27:32,740 taper, I was confidently reaffirming my goal. 499 00:27:33,310 --> 00:27:35,590 And and I and I believed it. I I truly did. 500 00:27:38,670 --> 00:27:42,550 And with race visualization, you know, you should have, you 501 00:27:42,550 --> 00:27:44,190 should develop a plan for your race. 502 00:27:44,190 --> 00:27:47,430 You should think about what it's going to feel in each stage of 503 00:27:47,430 --> 00:27:49,510 the race. You should think about, you 504 00:27:49,510 --> 00:27:52,030 know, what the starts going to be like, what the beginning of 505 00:27:52,030 --> 00:27:53,950 the race is going to be like, how that's going to feel, how 506 00:27:53,950 --> 00:27:55,150 you're going to want to pace yourself. 507 00:27:55,710 --> 00:27:57,950 You're going to think, want to think about the middle of the 508 00:27:57,950 --> 00:28:00,370 race? You know, maybe when the crowds 509 00:28:00,370 --> 00:28:02,930 thin out a little bit or it starts to get a little bit hard, 510 00:28:02,930 --> 00:28:04,770 how are you going to feel? What are you going to do? 511 00:28:05,650 --> 00:28:10,050 You know, as you get to kind of the barrier of the wall mile 16 512 00:28:10,050 --> 00:28:12,010 to 20, how is that going to feel? 513 00:28:12,010 --> 00:28:13,610 What are you going to do? What are the possible? 514 00:28:13,610 --> 00:28:15,490 Outcomes and how are you going to respond to them? 515 00:28:15,690 --> 00:28:20,610 If you literally just take 10 minutes and in your head think, 516 00:28:20,610 --> 00:28:23,700 think, think through this and just visualize it and visualize 517 00:28:23,700 --> 00:28:26,380 it in a positive way, like what's the positive outcome you 518 00:28:26,380 --> 00:28:27,820 want? What do you want to happen? 519 00:28:29,540 --> 00:28:32,300 You know, how are you going to increase your pace at or 520 00:28:32,300 --> 00:28:34,060 increase your effort as it gets harder? 521 00:28:35,300 --> 00:28:37,740 Think of yourself, taking in the jails, going through the water 522 00:28:37,740 --> 00:28:40,500 stations, all that stuff. I think it's really, really 523 00:28:40,500 --> 00:28:43,180 helpful if you've played through the whole race in your mind. 524 00:28:43,540 --> 00:28:48,540 Then on race day, you just need to to follow the script that 525 00:28:48,540 --> 00:28:49,820 you've already written for yourself. 526 00:28:50,600 --> 00:28:52,800 And if you've done all the training and your training 527 00:28:52,800 --> 00:28:54,720 indicates that you can do the race and you've thought it 528 00:28:54,720 --> 00:28:57,800 through mentally and have a plan, the two just need to come 529 00:28:58,040 --> 00:28:59,760 together and it will be much, much easier. 530 00:29:00,280 --> 00:29:03,560 So I I think this is a really. Powerful tool that that you can 531 00:29:03,880 --> 00:29:06,630 you can do. Yes, I was just going to 2nd 532 00:29:06,630 --> 00:29:08,550 that the tool seems to be so powerful. 533 00:29:08,550 --> 00:29:12,550 There's so much about mental training that we don't really 534 00:29:12,550 --> 00:29:15,350 know, right? Because we can have a gauge for 535 00:29:15,350 --> 00:29:18,350 how fast our runs are. We know the time, but we have no 536 00:29:18,350 --> 00:29:22,030 idea how to measure or put a number of where our mental 537 00:29:22,030 --> 00:29:23,950 status is, at least at this point in life. 538 00:29:24,430 --> 00:29:27,710 So I feel like anything like that, especially during the 539 00:29:27,710 --> 00:29:31,310 taper phase where you're feeling so badly, is super helpful. 540 00:29:31,910 --> 00:29:36,110 Yeah, so I actually if anyone's listening to this and wants to 541 00:29:36,350 --> 00:29:42,590 listen to an example of a race visualization, I did a a podcast 542 00:29:42,590 --> 00:29:45,230 on my own podcast where I I did a race visualization. 543 00:29:45,230 --> 00:29:49,790 I shared it prior to my one of my recent marathons. 544 00:29:51,350 --> 00:29:56,190 So I will I will send that link to Letty and if you want to 545 00:29:56,190 --> 00:29:58,190 include it in the show notes you could you can check it out 546 00:29:58,190 --> 00:29:59,880 there. Yeah, no, absolutely. 547 00:29:59,880 --> 00:30:02,960 I'm going to include that in our show notes for our runners to 548 00:30:02,960 --> 00:30:13,120 listen to. So let's move on to the next 549 00:30:13,240 --> 00:30:16,280 tip. Another one that you should or 550 00:30:16,280 --> 00:30:19,520 could be doing right now if you haven't done so yet is you could 551 00:30:19,520 --> 00:30:24,240 test race gear and practice running in the equipment that 552 00:30:24,240 --> 00:30:25,460 you have. Yeah. 553 00:30:25,460 --> 00:30:29,060 So hopefully you've been testing a lot of this throughout 554 00:30:29,060 --> 00:30:33,220 marathon training and some of your your longer runs and faster 555 00:30:33,300 --> 00:30:36,340 workouts as well. So maybe some of your marathon 556 00:30:36,340 --> 00:30:37,980 paste runs if you were doing those. 557 00:30:38,580 --> 00:30:41,620 But during the taper is definitely a good time to test 558 00:30:41,620 --> 00:30:44,540 out some of like your last minute pieces. 559 00:30:44,540 --> 00:30:47,020 Like what, Specifically? You know, what clothes are you? 560 00:30:47,020 --> 00:30:50,740 Going to wear. Are you going to maybe bring 561 00:30:50,740 --> 00:30:53,860 some kind of? Water container with you like a 562 00:30:53,860 --> 00:30:56,300 handheld bottle or a belt or something like that. 563 00:30:57,620 --> 00:31:00,740 You know, make sure the stuff works for you before you get to 564 00:31:00,740 --> 00:31:03,620 race day because you don't want to have any surprises at all 565 00:31:03,860 --> 00:31:05,500 with your gear. You know, we don't want 566 00:31:05,500 --> 00:31:08,340 something to chase for like a water bottle that really be 567 00:31:08,340 --> 00:31:11,660 frustrating you in the race on race day and you weren't aware 568 00:31:11,660 --> 00:31:13,820 of that. I actually just had a. 569 00:31:14,600 --> 00:31:18,280 Kind of embarrassing experience, but this was good because I 570 00:31:18,280 --> 00:31:22,560 learned I went to a tuneup race last Monday. 571 00:31:22,560 --> 00:31:26,280 It was like 1/2 marathon that I was doing and I wore a pair of 572 00:31:26,280 --> 00:31:31,800 shorts that I I raced shorter distances in but I usually don't 573 00:31:31,800 --> 00:31:35,200 race longer distances in. But since this was a longer 574 00:31:35,440 --> 00:31:37,880 event, I had put a bunch of gels in there. 575 00:31:38,470 --> 00:31:41,550 And the gels were like really weighing down the shorts. 576 00:31:41,590 --> 00:31:43,470 And I don't have a good, like, waistband in there. 577 00:31:43,470 --> 00:31:45,790 And they were just like bouncing and I felt like my pants were 578 00:31:45,790 --> 00:31:47,270 falling down. It was really awkward and 579 00:31:47,270 --> 00:31:51,070 comfortable and annoying, but I'm glad I figured that out. 580 00:31:51,070 --> 00:31:54,550 Like in training and more of a low key have marathon than if I 581 00:31:54,550 --> 00:31:57,510 went to the marathon and I felt like my shorts were literally 582 00:31:57,510 --> 00:31:59,870 falling down the whole race. Because I've never tested this 583 00:31:59,870 --> 00:32:03,790 before, so make sure everything is totally dialed in before race 584 00:32:03,790 --> 00:32:06,310 day. If you're going to wear special 585 00:32:06,310 --> 00:32:09,350 shoes for your marathon, maybe a new pair of shoes. 586 00:32:09,550 --> 00:32:13,950 Make sure you break them in with like one or two runs before race 587 00:32:13,950 --> 00:32:15,870 day. Don't wear a totally brand new 588 00:32:15,870 --> 00:32:18,470 shirt or shoes or something like that on race day. 589 00:32:19,230 --> 00:32:22,110 And you'll be good. I love this and I love this 590 00:32:22,110 --> 00:32:25,390 example that you gave, especially because I had a 591 00:32:25,390 --> 00:32:27,250 similar. Encounter. 592 00:32:27,250 --> 00:32:30,050 I didn't have it during a race day, but you know how everyone 593 00:32:30,050 --> 00:32:32,450 wears these belts and you can put your phone in it and your 594 00:32:32,450 --> 00:32:34,170 car key and everything is perfect. 595 00:32:34,370 --> 00:32:36,450 And while you're training, it might work for you. 596 00:32:36,690 --> 00:32:38,770 But then when you're really going for it and you're going a 597 00:32:38,770 --> 00:32:42,250 certain pace, I'm sorry. I have yet to find a belt that 598 00:32:42,250 --> 00:32:44,930 doesn't start bouncing or riding up on me. 599 00:32:45,490 --> 00:32:47,450 And that's exactly what happened. 600 00:32:47,450 --> 00:32:50,490 I was running with this belt that I usually love and I 601 00:32:50,490 --> 00:32:53,010 realized, you know what? I can wear these during my easy 602 00:32:53,010 --> 00:32:55,970 pace training runs, even the faster paced training runs, but 603 00:32:55,970 --> 00:32:58,610 during a race. There wouldn't be anything more 604 00:32:58,610 --> 00:33:01,250 annoying than having this belt right up on you and then just 605 00:33:01,250 --> 00:33:04,650 bouncing around. Yeah, another one. 606 00:33:04,650 --> 00:33:08,370 Like I run with a handheld water bottle, usually on longer runs 607 00:33:08,370 --> 00:33:11,650 when it's hot and I can run easy pace. 608 00:33:11,650 --> 00:33:14,730 I can run, you know, like kind of a steadier pace, close to 609 00:33:14,730 --> 00:33:18,210 marathon pace with that thing. But there's no way I can do a 610 00:33:18,210 --> 00:33:22,130 marathon with that water bottle. Like the the extra weight in my 611 00:33:22,130 --> 00:33:25,690 arm, the the fatigue of carrying it, the sloshing sound of it. 612 00:33:25,690 --> 00:33:27,530 I I. No way I could carry that thing 613 00:33:27,530 --> 00:33:30,290 in the marathon. And you wouldn't want to find 614 00:33:30,290 --> 00:33:32,730 that out on marathon day. So just make sure you've 615 00:33:32,730 --> 00:33:37,290 practiced running at pace with your gear, all that sort of 616 00:33:37,290 --> 00:33:38,730 stuff. You don't want any surprises on 617 00:33:38,730 --> 00:33:40,890 race day. Absolutely. 618 00:33:41,050 --> 00:33:43,290 I'm glad we brought that one up as a tip. 619 00:33:43,570 --> 00:33:48,170 Another tip that we have is, well, I feel I have mixed 620 00:33:48,170 --> 00:33:50,850 feelings about this, right? There is a tip that we have on 621 00:33:50,850 --> 00:33:53,530 our list that's called Stay Informed and it's basically 622 00:33:53,530 --> 00:33:56,730 means that we familiarize ourselves with race logistics, 623 00:33:56,730 --> 00:33:59,850 including the course starting time, location. 624 00:33:59,850 --> 00:34:03,490 I agree with everything except for for me mentally. 625 00:34:03,490 --> 00:34:08,130 I cannot prepare myself with the course because then I know how 626 00:34:08,130 --> 00:34:10,650 much. Is left and I think it comes 627 00:34:10,650 --> 00:34:13,489 from a place of fear, right? Because I don't really wanna 628 00:34:13,489 --> 00:34:18,770 know, I wanna just kind of be new to it and then not have a 629 00:34:18,770 --> 00:34:21,770 certain intersection serve as a reminder how much longer I have 630 00:34:21,770 --> 00:34:23,210 left. But I can see how that would 631 00:34:23,210 --> 00:34:26,850 help. Yeah, this is a tricky one. 632 00:34:26,889 --> 00:34:28,730 I don't know if there's really a right answer. 633 00:34:30,290 --> 00:34:33,570 There's. Certainly courses or events 634 00:34:33,570 --> 00:34:37,050 where maybe you could say it's advantageous to know the course. 635 00:34:37,050 --> 00:34:38,969 I mean, Boston Marathon is a great 1. 636 00:34:39,850 --> 00:34:42,889 Knowing the hills and what they're actually like from 637 00:34:42,889 --> 00:34:47,070 experience, I think is valuable. But on the flip side, it's your 638 00:34:47,070 --> 00:34:48,870 first time training for something like the Boston 639 00:34:48,870 --> 00:34:50,989 Marathon or, you know, hey, this is the fall. 640 00:34:50,989 --> 00:34:52,670 We got New York City Marathon coming up. 641 00:34:53,670 --> 00:34:56,150 People might tell you, like New York City Marathon, the bridges 642 00:34:56,150 --> 00:34:57,990 are huge. They're like, really? 643 00:34:57,990 --> 00:35:00,030 Really hard to get over it. They might totally psych you 644 00:35:00,030 --> 00:35:04,350 out, but until you've actually run that race, you don't know 645 00:35:04,350 --> 00:35:07,150 what it's truly like. So and it's very hard to tell 646 00:35:07,150 --> 00:35:11,110 this just from watching race video or looking at online. 647 00:35:11,110 --> 00:35:16,080 So yeah, sometimes I think like. Overanalyzing the course is a 648 00:35:16,080 --> 00:35:19,840 little too much, and going in blind can be really helpful 649 00:35:19,840 --> 00:35:22,360 sometimes, as long as you trust yourself to make good decisions 650 00:35:22,360 --> 00:35:24,280 in the moment. Exactly. 651 00:35:24,280 --> 00:35:27,240 So do what's best for you and just be aware that not even the 652 00:35:27,240 --> 00:35:29,680 pros really makes the correct decisions. 653 00:35:29,680 --> 00:35:31,640 I mean, look at Keep Chile running Boston. 654 00:35:32,640 --> 00:35:34,600 I know he says he had a hamstring issue. 655 00:35:35,200 --> 00:35:36,440 Did he really? We don't know. 656 00:35:36,920 --> 00:35:39,000 Yeah, maybe it was that crazy course. 657 00:35:39,400 --> 00:35:44,640 Yeah, yeah, yeah, you is. You want a basic understanding 658 00:35:44,640 --> 00:35:46,360 of, like, what the logistics are. 659 00:35:46,360 --> 00:35:48,160 You don't want to show up late to the race, you want to get 660 00:35:48,160 --> 00:35:51,640 there early and stuff like that. But don't feel like you need to 661 00:35:52,360 --> 00:35:56,040 overanalyze every little thing. Sometimes there's benefits to 662 00:35:56,040 --> 00:35:59,080 just trusting in your ability to figure out it all on the fly. 663 00:35:59,800 --> 00:36:01,920 Exactly. Which brings us to our next tip 664 00:36:01,920 --> 00:36:05,200 that we have on our list, which is to taper your mental focus 665 00:36:05,240 --> 00:36:08,590 and try to. Reduce mental fatigue by 666 00:36:08,830 --> 00:36:11,630 avoiding overthinking. Maybe you as a coach have some 667 00:36:11,630 --> 00:36:14,270 tips or what do you tell your athletes when it comes to that? 668 00:36:16,510 --> 00:36:19,630 Yeah, avoiding overthinking race. 669 00:36:19,670 --> 00:36:21,790 I mean, this kind of builds on what we were just talking about. 670 00:36:22,110 --> 00:36:26,190 Racing is such a simple sport. Running is such a simple sport. 671 00:36:26,190 --> 00:36:29,390 Rd. racing, it's. I mean, it's so simple. 672 00:36:29,510 --> 00:36:32,270 I mean, you have this basic plan for what you're going to do. 673 00:36:32,930 --> 00:36:35,610 You know, maybe break the race down into different parts. 674 00:36:35,610 --> 00:36:39,450 I always teach this concept of the three seas and generally for 675 00:36:39,450 --> 00:36:42,530 the marathon, you know, it might be something like stay 676 00:36:42,530 --> 00:36:47,930 comfortable in the first half marathon, 13 miles, build your 677 00:36:47,930 --> 00:36:52,620 confidence from 7:00. Or sorry, from 13 to 20, that's 678 00:36:52,620 --> 00:36:55,060 a seven mile stretch there. That's the middle of the race. 679 00:36:55,260 --> 00:36:58,700 And set yourself up to jump over the wall and run strong in those 680 00:36:58,700 --> 00:37:02,100 last six starting at mile 20. So in mile 20, you're going to 681 00:37:02,100 --> 00:37:05,300 flip your script from being you start. 682 00:37:05,500 --> 00:37:07,660 You start comfortable at the beginning, confident in the 683 00:37:07,660 --> 00:37:10,380 middle, and then you become competitive at the end starting 684 00:37:10,380 --> 00:37:13,340 at mile 20 after you've set yourself up to jump over the 685 00:37:13,340 --> 00:37:16,900 wall and got past that. That's a simple strategy. 686 00:37:17,100 --> 00:37:20,910 It can work really, really well. There's not that much more you 687 00:37:20,910 --> 00:37:23,590 need to worry about. You just need to follow your 688 00:37:23,590 --> 00:37:27,590 plan, trust in your training. And, you know, generally running 689 00:37:27,590 --> 00:37:31,390 is simple enough where if you've done the training and you can 690 00:37:31,870 --> 00:37:34,430 pace yourself well, you're going to do what you're capable of. 691 00:37:35,750 --> 00:37:39,110 There's not, you know, they say, they say like one of the things 692 00:37:39,110 --> 00:37:41,990 that makes running kind of boring as professional sport is 693 00:37:41,990 --> 00:37:44,830 like. There's no like, interceptions 694 00:37:44,830 --> 00:37:49,110 or like no one gets like tackled or something in the middle like 695 00:37:49,110 --> 00:37:52,670 dude, It's just the fittest person usually wins and the 696 00:37:52,670 --> 00:37:55,150 smartest or the smartest racer who's also the fittest person 697 00:37:55,150 --> 00:37:57,270 usually wins. There's not that many surprises. 698 00:37:57,390 --> 00:38:00,950 So just, you know, know what you're capable of and then set 699 00:38:00,950 --> 00:38:03,710 yourself up to do that. Exactly. 700 00:38:03,710 --> 00:38:06,230 And I kind of want to touch on that because it's a mantra that 701 00:38:06,230 --> 00:38:09,990 you have established for your business and also for your 702 00:38:09,990 --> 00:38:13,560 runners, which is. Comfortable, confident and 703 00:38:14,000 --> 00:38:17,960 competition. Yeah, I call it the three C's of 704 00:38:17,960 --> 00:38:23,160 racing and it's comfortable, confident and competitive. 705 00:38:23,160 --> 00:38:26,200 And as you move through really any distance race, those are the 706 00:38:26,200 --> 00:38:30,360 three stages of the race. That you want to break the race 707 00:38:30,360 --> 00:38:32,080 into. Break it into those three parts. 708 00:38:32,530 --> 00:38:35,210 And think that word, whether it's comfortable at the 709 00:38:35,210 --> 00:38:38,050 beginning, confident in the middle, or competitive in the 710 00:38:38,090 --> 00:38:40,370 end. That's your mantra through each 711 00:38:40,370 --> 00:38:44,570 stage of the race and it keeps you kind of on task for what you 712 00:38:44,570 --> 00:38:48,010 should be thinking and doing in that stage of the race to 713 00:38:48,530 --> 00:38:50,810 perform your best. Yes. 714 00:38:50,810 --> 00:38:55,130 And if you wanna kind of use that mantra, go ahead and do 715 00:38:55,130 --> 00:38:57,970 that. Chris has bracelets that are. 716 00:38:58,520 --> 00:39:01,280 Reminder bands with that mantra on there. 717 00:39:01,280 --> 00:39:05,520 So while you're racing you can look at those and we'll probably 718 00:39:05,520 --> 00:39:07,640 post those as well in our show notes. 719 00:39:08,560 --> 00:39:11,440 And then we have a couple more tips that are very basic, 720 00:39:11,680 --> 00:39:14,960 staying positive and enjoying the taper. 721 00:39:14,960 --> 00:39:18,360 I don't think we have quite 20 tips, but that's it's pretty 722 00:39:18,360 --> 00:39:19,240 cool. I'm going to count them 723 00:39:19,240 --> 00:39:22,400 afterwards, but let's talk about staying positive during this 724 00:39:22,720 --> 00:39:29,680 taper and enjoying it. I mean, First off to get to the 725 00:39:29,680 --> 00:39:33,080 beginning of the the taper is the success in and of itself. 726 00:39:33,320 --> 00:39:35,520 Marathon training is really hard. 727 00:39:35,960 --> 00:39:40,480 Very few people do it to to the level that we're Speaking of 728 00:39:40,480 --> 00:39:42,600 today, where, you know, they've really gone hard. 729 00:39:42,600 --> 00:39:44,520 They followed the whole training cycle, They've gotten to the 730 00:39:44,520 --> 00:39:48,680 taper healthy and ready to rest and run their bus on race day. 731 00:39:48,840 --> 00:39:52,280 That in itself is a huge. Win and you know. 732 00:39:53,620 --> 00:39:55,780 You should feel thankful and hopefully you've enjoyed that 733 00:39:55,780 --> 00:40:00,340 whole process up until now. Really, the taper phase is, you 734 00:40:00,340 --> 00:40:02,220 know, where you can rest and relax. 735 00:40:02,460 --> 00:40:06,460 And yeah, yeah, I mean you're ready for race day now. 736 00:40:06,460 --> 00:40:08,740 Like the hard work is done at this point and you're just 737 00:40:09,980 --> 00:40:12,060 you're kind of just like waiting, resting, fighting your 738 00:40:12,060 --> 00:40:13,660 time. I always enjoy the taper. 739 00:40:13,660 --> 00:40:16,820 I always just enjoy time off of running too, because I know that 740 00:40:16,820 --> 00:40:18,740 it's all just part of the process. 741 00:40:20,480 --> 00:40:22,200 And it's it's a good thing for you. 742 00:40:22,200 --> 00:40:24,360 So I mean, positivity is so important. 743 00:40:24,360 --> 00:40:27,680 With this stuff, and I'm not always the most positive person, 744 00:40:27,680 --> 00:40:32,440 but I know that I mean your your your mental outlook towards 745 00:40:32,440 --> 00:40:36,680 something has a huge impact on how well you do and how you're 746 00:40:36,680 --> 00:40:40,720 going to feel about it, so. Yeah, stay positive and know 747 00:40:40,720 --> 00:40:42,160 you're doing the right thing by resting. 748 00:40:42,280 --> 00:40:44,440 You really can't rest. I'll say this. 749 00:40:44,990 --> 00:40:46,750 You can definitely train too hard in the taper. 750 00:40:46,750 --> 00:40:48,950 Go too hard. It's unlikely you're going to do 751 00:40:49,030 --> 00:40:52,030 too little, so just cut yourself some slack and enjoy it. 752 00:40:53,430 --> 00:40:55,790 Exactly. And if you are not in your taper 753 00:40:55,790 --> 00:40:59,670 phase yet, just know that the taper phase is coming. 754 00:40:59,670 --> 00:41:03,110 So that'll help you do your workouts really well, knowing 755 00:41:03,110 --> 00:41:05,510 that you have that. And then celebrate even getting 756 00:41:05,510 --> 00:41:08,830 there, because you've completed 16 to 20 weeks of marathon 757 00:41:08,830 --> 00:41:11,910 training, which is a lot. And unfortunately, with the 758 00:41:11,910 --> 00:41:13,670 marathon, you only have one chance, right? 759 00:41:13,670 --> 00:41:17,270 You do a whole training cycle and you go do one race. 760 00:41:17,270 --> 00:41:20,390 It's not like you can do a redo because 26 miles puts a lot of 761 00:41:20,390 --> 00:41:24,670 stress on your body. So being aware that weather and 762 00:41:24,670 --> 00:41:28,550 other factors such as the course or even just the place you are 763 00:41:28,550 --> 00:41:33,470 at in life can sometimes hinder a successful marathon 764 00:41:33,470 --> 00:41:36,110 completion. But just you know, luckily, most 765 00:41:36,110 --> 00:41:38,230 of us are not professional runners if you're listening to 766 00:41:38,230 --> 00:41:42,560 this podcast and so. It's just part of life and learn 767 00:41:42,560 --> 00:41:48,680 from it, right? So that concludes our tips for 768 00:41:48,720 --> 00:41:51,800 the Marathon taper. Do you have anything else, 769 00:41:51,800 --> 00:41:54,640 Chris, that you wanted to have our listeners here? 770 00:41:54,840 --> 00:41:58,600 You know the the taper is an essential part of marathon 771 00:41:58,600 --> 00:42:00,520 training after you've done the hard work. 772 00:42:00,800 --> 00:42:04,320 It's the time where you just kind of let that settle for like 773 00:42:04,320 --> 00:42:07,200 all your hard work settle for a little bit, your full fitness 774 00:42:07,200 --> 00:42:10,140 comes out. You, you peak for this one day 775 00:42:10,140 --> 00:42:13,940 that maybe you've you've been working towards for five months 776 00:42:13,940 --> 00:42:18,500 or something like that. And taking this taper seriously 777 00:42:18,540 --> 00:42:22,180 and following the tips that we outlined today is going to let 778 00:42:22,180 --> 00:42:24,900 you reach that peak level. Fitness going to let you be your 779 00:42:24,900 --> 00:42:28,740 best on that one specific day like you just said, Letty, so 780 00:42:28,740 --> 00:42:31,900 you can enjoy it. And yeah, the hard, the hard 781 00:42:31,900 --> 00:42:32,940 work is done. At this point. 782 00:42:32,940 --> 00:42:36,020 You've you've earned the rest. And if you've gone through all 783 00:42:36,020 --> 00:42:37,100 your training, yeah, you, you've. 784 00:42:37,710 --> 00:42:41,190 You deserve to have a good race, so trust the process, trust your 785 00:42:41,190 --> 00:42:43,830 training and have fun with your upcoming marathon. 786 00:42:44,190 --> 00:42:45,670 Exactly. Good luck to everyone. 787 00:42:45,670 --> 00:42:49,030 And if your marathon should not go the way you wanted it to go, 788 00:42:49,310 --> 00:42:51,510 and you feel like you need a training coach, Chris, can you 789 00:42:51,510 --> 00:42:54,030 maybe tell us where people can find you? 790 00:42:54,790 --> 00:42:57,590 Yeah, if anyone likes listening to what I have to say here, you 791 00:42:57,590 --> 00:43:01,510 can reach out to me on my website itsnightandruns.com. 792 00:43:02,190 --> 00:43:05,590 I have two different ways I help folks. 793 00:43:05,590 --> 00:43:07,920 I help. Both through one-on-one coaching 794 00:43:08,680 --> 00:43:11,280 for for marathon runners and Rd. runners in general. 795 00:43:11,480 --> 00:43:14,520 And I also have a brand new marathon training program that 796 00:43:14,520 --> 00:43:17,520 I'd like to share for anyone who's listening to this. 797 00:43:18,120 --> 00:43:22,040 So I have been coaching one-on-one for about the past 798 00:43:22,040 --> 00:43:24,960 four to five years and I put together a training program 799 00:43:24,960 --> 00:43:27,680 called the Complete Marathon Training Program that's 800 00:43:27,680 --> 00:43:31,640 available on my website now. Basically you'll get. 801 00:43:32,020 --> 00:43:34,580 Training plans very similar to the ones that I've developed 802 00:43:34,860 --> 00:43:38,380 that I work with my athletes one-on-one that kind of follow 803 00:43:38,380 --> 00:43:42,220 all the concepts that we talked about here today and on the past 804 00:43:42,220 --> 00:43:44,420 episodes. And I've got kind of beginner, 805 00:43:44,420 --> 00:43:47,020 intermediate and advance plans in there, as well as 806 00:43:47,020 --> 00:43:49,500 accompanying strength work and a whole bunch of videos that 807 00:43:49,500 --> 00:43:52,380 explain every aspect of what you're doing throughout 808 00:43:52,380 --> 00:43:53,660 training. So. 809 00:43:54,050 --> 00:43:57,330 You know, if you're looking for maybe a plan that you can follow 810 00:43:57,330 --> 00:44:01,330 or a comprehensive program you can follow on your own for your 811 00:44:01,330 --> 00:44:02,850 next race, you could check that out. 812 00:44:03,250 --> 00:44:06,450 And since I just released it, I do have a special coupon code I 813 00:44:06,450 --> 00:44:08,730 can share. If that's Okay Letty, it's 814 00:44:09,370 --> 00:44:14,010 Launch 50, and that's only valid until the end of September, 815 00:44:14,010 --> 00:44:15,930 September 30th. But if you go to 816 00:44:15,930 --> 00:44:20,290 nightandruns.com and use the code launch 50, you'll save 50% 817 00:44:20,330 --> 00:44:23,290 off the training program. And I think you'll like it. 818 00:44:23,290 --> 00:44:24,770 I worked really, really hard on it. 819 00:44:25,050 --> 00:44:28,650 And yeah, it's everything I've really learned and taught my 820 00:44:28,650 --> 00:44:31,290 one-on-one athletes over the past four or five years, kind of 821 00:44:31,650 --> 00:44:34,450 packaged all together in one bundle that you can get and then 822 00:44:34,450 --> 00:44:37,290 follow on your own. So check that out if you're 823 00:44:37,290 --> 00:44:41,450 interested and use that code. Launch 50 to save 50%. 824 00:44:41,970 --> 00:44:43,970 Perfect. And I will link that also in our 825 00:44:43,970 --> 00:44:47,730 show notes and thank you Chris so much and I guess I will see 826 00:44:47,730 --> 00:44:50,290 you in Chicago. Yeah, we'll have to connect. 827 00:44:50,610 --> 00:44:51,570 All right. Take care. 828 00:44:55,160 --> 00:44:58,760 Thank you, Chris, for going through this list of tips. 829 00:44:59,080 --> 00:45:01,640 We hope that everybody got something out of that. 830 00:45:01,680 --> 00:45:03,880 And of course, we want to wish you good luck on your upcoming 831 00:45:03,880 --> 00:45:06,520 marathon. If that's Berlin, let us know on 832 00:45:06,520 --> 00:45:08,720 Instagram. We love following those race 833 00:45:08,720 --> 00:45:11,760 stories. If it's Chicago, reach out to 834 00:45:11,760 --> 00:45:13,720 us, because we're going to be there as well. 835 00:45:13,840 --> 00:45:17,130 And with that? Have a great week of running and 836 00:45:17,130 --> 00:45:24,970 good luck on your races. Thanks for tuning in. 837 00:45:25,130 --> 00:45:30,450 For more information head to www.runningpodcast.us and as 838 00:45:30,450 --> 00:45:32,170 always have a great week of running.