1 00:00:00,510 --> 00:00:04,290 Dr. Eamon Duffy: If you're feeling bad, it's only going to get worse. You 2 00:00:04,290 --> 00:00:08,550 Dr. Eamon Duffy: can hydrate, slow down, and feel better that way, but 3 00:00:08,610 --> 00:00:11,789 Dr. Eamon Duffy: it's not going to feel better just by continuing at 4 00:00:11,789 --> 00:00:15,540 Dr. Eamon Duffy: this same pace because your body is telling you, " Hey, I can't 5 00:00:15,540 --> 00:00:18,690 Dr. Eamon Duffy: tolerate this for long periods of time." 6 00:00:22,739 --> 00:00:25,799 Becs Gentry: Welcome to Set the Pace, the official New York Road 7 00:00:25,800 --> 00:00:31,080 Becs Gentry: Runners podcast presented by Peloton. I am one of your 8 00:00:31,080 --> 00:00:35,220 Becs Gentry: hosts, Becs Gentry, and our wonderful host and CEO of 9 00:00:35,220 --> 00:00:37,409 Becs Gentry: New York Road Runners, Rob Simmelkjaer, will be joining us 10 00:00:37,409 --> 00:00:41,340 Becs Gentry: for the conversation today. I'm kicking us off here as 11 00:00:41,340 --> 00:00:44,550 Becs Gentry: we are here to talk about the weather. And being 12 00:00:44,550 --> 00:00:49,170 Becs Gentry: English, we love it. We love talking about the weather. But particularly 13 00:00:49,170 --> 00:00:51,750 Becs Gentry: right now, the summer heat that we are experiencing here 14 00:00:51,750 --> 00:00:53,430 Becs Gentry: in New York and I think for the vast majority 15 00:00:53,430 --> 00:00:57,300 Becs Gentry: of the East Coast, a lot of us heading out 16 00:00:57,300 --> 00:01:01,500 Becs Gentry: for our runs as early as physically possible with our 17 00:01:01,500 --> 00:01:05,819 Becs Gentry: personal schedules to get the miles in before the outdoor 18 00:01:05,819 --> 00:01:10,470 Becs Gentry: air is just unbearable. It is literally historically hot here, 19 00:01:10,740 --> 00:01:14,490 Becs Gentry: a heat dome parked over the eastern half of the 20 00:01:14,490 --> 00:01:18,750 Becs Gentry: country right through the 4th of July. Here in Manhattan, Central 21 00:01:18,750 --> 00:01:26,610 Becs Gentry: Park hit 100 degrees. Newark touched 104. And Philadelphia ran 22 00:01:26,640 --> 00:01:32,399 Becs Gentry: three straight days over 101 degrees. It has been steamy. 23 00:01:32,700 --> 00:01:35,160 Becs Gentry: And I can tell you from personal experience, it did 24 00:01:35,160 --> 00:01:36,900 Becs Gentry: feel like I was running on the face of the 25 00:01:36,900 --> 00:01:39,959 Becs Gentry: sun where I was running for most of those days. 26 00:01:40,110 --> 00:01:42,480 Becs Gentry: I was worried the foam in my trainers was going 27 00:01:42,480 --> 00:01:46,770 Becs Gentry: to melt. It was unreal. I have never sweated so 28 00:01:46,770 --> 00:01:50,190 Becs Gentry: much. I have never made that many adaptations to my 29 00:01:50,190 --> 00:01:55,680 Becs Gentry: pace. I have really, really learned to ignore my wearable 30 00:01:55,680 --> 00:01:59,190 Becs Gentry: devices on days like we've had recently and just go 31 00:01:59,190 --> 00:02:02,790 Becs Gentry: out there with my own brain leading the way, listening 32 00:02:02,880 --> 00:02:05,730 Becs Gentry: to my body. All things that we are going to 33 00:02:05,730 --> 00:02:10,169 Becs Gentry: have fantastic conversations with three great people who have a 34 00:02:10,169 --> 00:02:14,970 Becs Gentry: lot of personal and shared experience in this. Many of 35 00:02:14,970 --> 00:02:17,160 Becs Gentry: our runners and the reason why we're doing it is because 36 00:02:17,160 --> 00:02:19,110 Becs Gentry: the hardest training of the year is literally going to be 37 00:02:19,110 --> 00:02:21,690 Becs Gentry: happening in these worst conditions. We always think of winter 38 00:02:21,930 --> 00:02:24,900 Becs Gentry: being the worst conditions for those spring marathons because you 39 00:02:24,900 --> 00:02:27,389 Becs Gentry: potentially have to run through snow and ice and just 40 00:02:27,389 --> 00:02:32,220 Becs Gentry: really cold, miserable temperatures in short, dark days. But it's 41 00:02:32,220 --> 00:02:36,418 Becs Gentry: flipping on its head because now these hot, humid temperatures 42 00:02:36,720 --> 00:02:41,549 Becs Gentry: are almost beating those cold winter days. We've got Sydney 43 00:02:41,550 --> 00:02:45,810 Becs Gentry: Marathon on August the 30th, Berlin on September the 27th, 44 00:02:45,810 --> 00:02:49,889 Becs Gentry: and Chicago on October 11th. And then we have the 45 00:02:49,889 --> 00:02:52,320 Becs Gentry: TCS New York City Marathon coming in on November 1st, 46 00:02:52,320 --> 00:02:55,020 Becs Gentry: and that is not in a safe zone. It could 47 00:02:55,020 --> 00:02:58,800 Becs Gentry: still be a very warm day. So every one of 48 00:02:58,800 --> 00:03:03,810 Becs Gentry: you runners choosing those start lines is getting yourself to 49 00:03:03,810 --> 00:03:09,000 Becs Gentry: those start lines, building yourselves up through this incredible heat 50 00:03:09,000 --> 00:03:12,330 Becs Gentry: and intensity. So whether you are chasing one of those 51 00:03:12,330 --> 00:03:16,290 Becs Gentry: full marathons or you are just somebody who loves running, you 52 00:03:16,290 --> 00:03:19,710 Becs Gentry: still get it. You still are trying to get yourself out 53 00:03:19,710 --> 00:03:22,168 Becs Gentry: of the door to beat the heat before it overwhelms 54 00:03:22,169 --> 00:03:24,090 Becs Gentry: you and potentially sidelines you for the rest of your 55 00:03:24,090 --> 00:03:27,030 Becs Gentry: day because we all know that can happen. It definitely 56 00:03:27,030 --> 00:03:29,970 Becs Gentry: can be a season that will make you stronger and 57 00:03:29,970 --> 00:03:32,639 Becs Gentry: faster, but there are ways to do it sensibly and 58 00:03:32,639 --> 00:03:35,790 Becs Gentry: that's what we're here to talk about today. We are 59 00:03:35,790 --> 00:03:39,030 Becs Gentry: going to discuss how every runner can turn the heat 60 00:03:39,030 --> 00:03:44,700 Becs Gentry: from this brutal summer into a potential secret weapon. So 61 00:03:44,700 --> 00:03:45,360 Becs Gentry: stay tuned. 62 00:03:45,810 --> 00:03:48,060 Speaker 3: History takes the track this summer in New York City. 63 00:03:48,180 --> 00:03:52,290 Speaker 3: Join us for the USATF Outdoor and Para National Championships, 64 00:03:52,350 --> 00:03:56,190 Speaker 3: July 23rd to 26th at Icahn Stadium in New York City as 65 00:03:56,190 --> 00:03:59,910 Speaker 3: the sport celebrates 150 years of outdoor championships. Watch America's 66 00:03:59,910 --> 00:04:02,790 Speaker 3: best athletes compete for national titles and records at one 67 00:04:02,790 --> 00:04:05,820 Speaker 3: of track and field's most iconic venues. Secure your tickets 68 00:04:05,820 --> 00:04:09,210 Speaker 3: today at usatf. org/ tickets. Again, that's usatf.org/tickets. 69 00:04:09,210 --> 00:04:14,220 Rob Simmelkjaer: Becs, of course I follow you on Instagram so I 70 00:04:14,220 --> 00:04:17,370 Rob Simmelkjaer: know you've been out there all summer putting in some 71 00:04:17,670 --> 00:04:20,880 Rob Simmelkjaer: serious work in brutal conditions a lot more than I 72 00:04:20,880 --> 00:04:24,450 Rob Simmelkjaer: have, so way to go. If anyone's qualified to talk 73 00:04:24,450 --> 00:04:27,810 Rob Simmelkjaer: about making summer a runner's secret weapon, it is you. 74 00:04:27,839 --> 00:04:32,279 Rob Simmelkjaer: But smart summer running is complex. It's part endurance, part 75 00:04:32,279 --> 00:04:36,029 Rob Simmelkjaer: science, part discipline. So to make sure we cover all 76 00:04:36,029 --> 00:04:39,659 Rob Simmelkjaer: the angles, we've brought in a superstar lineup of experts 77 00:04:39,660 --> 00:04:41,039 Rob Simmelkjaer: today to help us talk about this. 78 00:04:42,089 --> 00:04:45,300 Becs Gentry: We absolutely have, and I am thrilled to listen to 79 00:04:45,300 --> 00:04:48,990 Becs Gentry: them all and learn from them myself. So first and foremost, we 80 00:04:48,990 --> 00:04:52,529 Becs Gentry: have Dr. Eamon Duffy who is a sports cardiologist at 81 00:04:52,529 --> 00:04:56,190 Becs Gentry: Columbia and NewYork- Presbyterian. Eamon is not only a distance 82 00:04:56,190 --> 00:05:00,180 Becs Gentry: runner himself though, he founded Columbia Runners Heart Clinic, which 83 00:05:00,180 --> 00:05:03,690 Becs Gentry: is a practice built entirely around the hearts of runners 84 00:05:03,690 --> 00:05:07,410 Becs Gentry: and endurance athletes from first timers to ultra marathons, everybody, 85 00:05:08,400 --> 00:05:12,870 Becs Gentry: which is just so fabulous. Eamon spends his days helping 86 00:05:12,870 --> 00:05:15,839 Becs Gentry: runners train hard, chase PRs whilst keeping their hearts healthy 87 00:05:15,839 --> 00:05:18,150 Becs Gentry: and safe. So yes, lots of high- fives to that. 88 00:05:18,540 --> 00:05:21,900 Becs Gentry: We are also excited to mention today though that Dr. Duffy 89 00:05:21,900 --> 00:05:26,130 Becs Gentry: is about to join the New York Road Runners Medical 90 00:05:26,130 --> 00:05:29,940 Becs Gentry: Advisory Council. So huge congratulations from the get- go today, 91 00:05:29,940 --> 00:05:30,241 Becs Gentry: Dr. Duffy. 92 00:05:30,241 --> 00:05:31,680 Dr. Eamon Duffy: Thank you. Thank you. 93 00:05:32,550 --> 00:05:36,089 Rob Simmelkjaer: Welcome to that panel. The Medical Advisory Group helps us 94 00:05:36,089 --> 00:05:38,339 Rob Simmelkjaer: on all things medical. So excited to have you join 95 00:05:38,339 --> 00:05:42,839 Rob Simmelkjaer: that, Dr. Duffy. Also joining us now, water obviously is 96 00:05:42,870 --> 00:05:46,560 Rob Simmelkjaer: a key part of running in general, especially in warm 97 00:05:46,560 --> 00:05:50,760 Rob Simmelkjaer: weather. Hydration is everything. And so we have Dr. Eric 98 00:05:50,790 --> 00:05:55,200 Rob Simmelkjaer: Roy joining us today. He is a water specialist, scientist 99 00:05:55,200 --> 00:05:58,860 Rob Simmelkjaer: I should say, who founded the water filtration company, Hydroviv. 100 00:05:58,860 --> 00:06:02,700 Rob Simmelkjaer: Did I pronounce that correctly? Okay. He did that out 101 00:06:02,700 --> 00:06:05,339 Rob Simmelkjaer: of his Washington DC apartment by the way, in the 102 00:06:05,339 --> 00:06:09,060 Rob Simmelkjaer: wake of the Flint, Michigan water crisis, which we all 103 00:06:09,060 --> 00:06:13,380 Rob Simmelkjaer: remember. And they build filters custom- tuned to a city's 104 00:06:13,380 --> 00:06:18,120 Rob Simmelkjaer: specific contaminants. He pitched it on Shark Tank in 2019, 105 00:06:18,120 --> 00:06:23,520 Rob Simmelkjaer: caught Mark Cuban's eye. And in 2021, Hydroviv was acquired by Culligan, 106 00:06:23,880 --> 00:06:27,060 Rob Simmelkjaer: our official water partner, where Eric is now the head 107 00:06:27,360 --> 00:06:30,989 Rob Simmelkjaer: of science for consumer products. Dr. Roy is here to 108 00:06:30,990 --> 00:06:33,930 Rob Simmelkjaer: give us the science of hydration, not just how much 109 00:06:33,930 --> 00:06:37,080 Rob Simmelkjaer: to drink but what actually should be in your bottle. 110 00:06:37,470 --> 00:06:39,000 Rob Simmelkjaer: Dr. Roy, thanks for joining us. 111 00:06:39,000 --> 00:06:39,630 Dr. Eric Roy: Thanks for having me. 112 00:06:39,630 --> 00:06:42,330 Becs Gentry: I have so many questions for you. So many questions, 113 00:06:43,230 --> 00:06:48,089 Becs Gentry: but I'm not going to delay in our third wonderful guest 114 00:06:48,089 --> 00:06:52,260 Becs Gentry: today. Rounding out our round table is someone we all 115 00:06:52,260 --> 00:06:55,830 Becs Gentry: know very well, our New York Road Runners' very own coach 116 00:06:55,830 --> 00:06:59,460 Becs Gentry: Ben Delaney. Ben is New York Road Runners' director of 117 00:06:59,460 --> 00:07:04,050 Becs Gentry: training programs, and he basically runs our entire coaching operation. 118 00:07:04,560 --> 00:07:08,070 Becs Gentry: He's there for the group training all over the city, 119 00:07:08,070 --> 00:07:12,000 Becs Gentry: Team for Kids, and that huge army of paces you 120 00:07:12,000 --> 00:07:14,910 Becs Gentry: see in the blue and white jerseys, getting tens of 121 00:07:15,030 --> 00:07:19,200 Becs Gentry: thousands of you listeners to your goal times at New 122 00:07:19,200 --> 00:07:22,620 Becs Gentry: York Road Runners races. Ben is the perfect guest for 123 00:07:22,620 --> 00:07:26,040 Becs Gentry: someone like this one because he coaches by effort, not 124 00:07:26,040 --> 00:07:29,640 Becs Gentry: pace. And he's going to tell us all about how it really 125 00:07:29,640 --> 00:07:32,850 Becs Gentry: feels out there on the day- to- day. 126 00:07:33,210 --> 00:07:35,820 Ben Delaney: Yeah, it can feel so tough, but thank you so much, Becs. I 127 00:07:35,820 --> 00:07:38,070 Ben Delaney: am so excited to be on this panel. Summer running 128 00:07:38,070 --> 00:07:39,900 Ben Delaney: is maybe not my favorite. I've talked to Rob in 129 00:07:39,900 --> 00:07:42,090 Ben Delaney: the past about this. I'm a winter guy, but summer 130 00:07:42,090 --> 00:07:43,740 Ben Delaney: running is part of what we deal because hey, the 131 00:07:43,740 --> 00:07:47,040 Ben Delaney: TCS New York State Marathon is in November. If you're running it, this 132 00:07:47,100 --> 00:07:49,650 Ben Delaney: is the reality, but we have so much information. I just can't 133 00:07:49,650 --> 00:07:52,320 Ben Delaney: wait to dive into this and talk to everybody because we could 134 00:07:52,320 --> 00:07:53,130 Ben Delaney: all learn something. 135 00:07:53,460 --> 00:07:53,671 Becs Gentry: We will. 136 00:07:53,671 --> 00:07:53,881 Dr. Eamon Duffy: Absolutely. 137 00:07:54,270 --> 00:07:58,560 Becs Gentry: We will. Dr. Roy, Dr. Duffy, Coach Ben, welcome. Let's 138 00:07:58,560 --> 00:07:59,370 Becs Gentry: get this rolling. 139 00:07:59,370 --> 00:07:59,611 Dr. Eamon Duffy: Thank you. 140 00:07:59,611 --> 00:08:05,310 Rob Simmelkjaer: Absolutely. So all right, we've all had bad summer runs and I wanted 141 00:08:05,310 --> 00:08:07,200 Rob Simmelkjaer: to ask each of you, I know you're all runners, 142 00:08:07,620 --> 00:08:12,210 Rob Simmelkjaer: to tell us about your worst summer run or workout, 143 00:08:12,480 --> 00:08:14,460 Rob Simmelkjaer: one where it says in our notes here, it's funny, 144 00:08:14,460 --> 00:08:18,270 Rob Simmelkjaer: one where you genuinely thought about stopping. In my case 145 00:08:18,270 --> 00:08:22,350 Rob Simmelkjaer: it's, or where you actually did stop, because I have 146 00:08:22,350 --> 00:08:25,770 Rob Simmelkjaer: definitely had those. I remember last summer I just was 147 00:08:25,770 --> 00:08:28,440 Rob Simmelkjaer: supposed to do, I don't know, an eight or a nine 148 00:08:28,440 --> 00:08:32,400 Rob Simmelkjaer: mile, not a crazy long- ish run during my taper, 149 00:08:32,400 --> 00:08:35,849 Rob Simmelkjaer: I think. And I just stopped. I just couldn't keep 150 00:08:35,850 --> 00:08:39,420 Rob Simmelkjaer: going. The heat, the humidity was just brutal. So Coach 151 00:08:39,420 --> 00:08:41,640 Rob Simmelkjaer: Ben, since you've already told us how much you love 152 00:08:41,640 --> 00:08:45,179 Rob Simmelkjaer: running in hot weather, tell us about your worst summer run. 153 00:08:45,690 --> 00:08:48,059 Ben Delaney: Wow, just coming out swinging for the fences, Rob, coming 154 00:08:48,059 --> 00:08:52,770 Ben Delaney: right at me. Yeah, Becs mentioned it before we got on the air, 155 00:08:52,770 --> 00:08:55,530 Ben Delaney: there's so many summer runs that you'd rather just forget, 156 00:08:55,530 --> 00:08:58,110 Ben Delaney: never remember. You want to put them out of your memory as 157 00:08:58,110 --> 00:09:00,780 Ben Delaney: quick as you can. And the odd is, the one 158 00:09:00,780 --> 00:09:02,880 Ben Delaney: that came to mind to me was also a taper 159 00:09:02,880 --> 00:09:05,070 Ben Delaney: run. I think sometimes you get to that mode where 160 00:09:05,070 --> 00:09:07,140 Ben Delaney: you're just kind of tired, your body's in this weird 161 00:09:07,140 --> 00:09:09,809 Ben Delaney: space. And I think I was doing the final six or 162 00:09:09,809 --> 00:09:12,360 Ben Delaney: 10 miles of the TCS New York City Marathon course with 163 00:09:12,450 --> 00:09:14,790 Ben Delaney: some friends of mine. And I got to the Bronx 164 00:09:14,820 --> 00:09:18,630 Ben Delaney: and I was like, " No, I'm out. I'm done." And 165 00:09:18,630 --> 00:09:20,880 Ben Delaney: it was hard and it's a mental check and it's 166 00:09:20,880 --> 00:09:22,740 Ben Delaney: kind of a gut check and an ego bruise, but 167 00:09:23,040 --> 00:09:24,689 Ben Delaney: you learn from it, you move on. And that's the 168 00:09:24,690 --> 00:09:27,059 Ben Delaney: biggest thing I can take away is even on the 169 00:09:27,059 --> 00:09:29,100 Ben Delaney: tough days, you learn something. What was going on? What 170 00:09:29,100 --> 00:09:33,390 Ben Delaney: was happening? Bad days happen. There are no bad runs. 171 00:09:33,390 --> 00:09:35,010 Ben Delaney: You just got to learn from where you are. So 172 00:09:35,250 --> 00:09:37,319 Ben Delaney: you know what? I had a bad day. My marathon 173 00:09:37,320 --> 00:09:39,420 Ben Delaney: went great. That was the saving grace. 174 00:09:40,710 --> 00:09:40,831 Becs Gentry: Love that. 175 00:09:40,831 --> 00:09:42,750 Rob Simmelkjaer: How about you, Dr. Duffy? 176 00:09:44,190 --> 00:09:47,520 Dr. Eamon Duffy: Yeah, I would say I'm taken back to a run 177 00:09:47,940 --> 00:09:53,130 Dr. Eamon Duffy: last June. I was preparing for a marathon late June, 178 00:09:53,610 --> 00:09:56,520 Dr. Eamon Duffy: and this was my last real workout, maybe three weeks 179 00:09:56,520 --> 00:10:00,300 Dr. Eamon Duffy: out. I was doing, I think it was 12, like 180 00:10:00,300 --> 00:10:03,480 Dr. Eamon Duffy: a three- mile warmup and then 12 at marathon pace and then a three- 181 00:10:03,480 --> 00:10:06,570 Dr. Eamon Duffy: mile cool down. And I went outside and it was 6: 182 00:10:07,230 --> 00:10:10,380 Dr. Eamon Duffy: 00 AM, but it was already hot and humid. And 183 00:10:10,380 --> 00:10:11,699 Dr. Eamon Duffy: I could tell it was going to be a rough 184 00:10:11,700 --> 00:10:15,900 Dr. Eamon Duffy: morning, and it was brutal. I couldn't hold the marathon 185 00:10:15,900 --> 00:10:18,750 Dr. Eamon Duffy: pace for more than six or seven miles once I 186 00:10:18,750 --> 00:10:23,099 Dr. Eamon Duffy: started in that hard workout portion. And you're stressing the 187 00:10:23,100 --> 00:10:24,839 Dr. Eamon Duffy: whole time because you feel like you should be able 188 00:10:24,840 --> 00:10:29,460 Dr. Eamon Duffy: to do marathon pace three weeks out. And you're deep 189 00:10:29,460 --> 00:10:33,570 Dr. Eamon Duffy: in your head thinking you're already disappointed and the marathon's 190 00:10:33,570 --> 00:10:37,679 Dr. Eamon Duffy: going to be a challenge, but couldn't hold it through 191 00:10:37,679 --> 00:10:41,670 Dr. Eamon Duffy: the full 12, 13 miles. Kind of held up, slowed down, 192 00:10:42,420 --> 00:10:45,209 Dr. Eamon Duffy: limped home the last three and was super bummed about 193 00:10:45,210 --> 00:10:49,679 Dr. Eamon Duffy: it. But in that setting, you have to remind yourself 194 00:10:49,679 --> 00:10:52,920 Dr. Eamon Duffy: that when it's hot out there, your marathon pace, if 195 00:10:52,920 --> 00:10:55,050 Dr. Eamon Duffy: that's what you're aiming for, your goal pace is going 196 00:10:55,050 --> 00:10:59,189 Dr. Eamon Duffy: to be different. You cannot run the same paces at 197 00:10:59,880 --> 00:11:02,610 Dr. Eamon Duffy: 80 degrees or even 70 degrees that you can run 198 00:11:02,610 --> 00:11:05,760 Dr. Eamon Duffy: at 50 degrees. It's not comparable and you have to 199 00:11:05,760 --> 00:11:10,199 Dr. Eamon Duffy: change your expectations and change your paces, honestly. When it 200 00:11:10,200 --> 00:11:14,160 Dr. Eamon Duffy: gets warm, when it gets humid, my main takeaway for 201 00:11:14,160 --> 00:11:16,200 Dr. Eamon Duffy: all of this is you have to slow down and you 202 00:11:16,200 --> 00:11:19,800 Dr. Eamon Duffy: have to adjust what your expectations are and what your 203 00:11:19,800 --> 00:11:22,800 Dr. Eamon Duffy: paces are. So I think about that one a lot 204 00:11:22,800 --> 00:11:25,020 Dr. Eamon Duffy: last June and it taught me a lot about how 205 00:11:25,020 --> 00:11:27,719 Dr. Eamon Duffy: to approach running in hot temperatures. 206 00:11:28,320 --> 00:11:30,480 Rob Simmelkjaer: Yeah. I want to get into more of the why, why 207 00:11:30,809 --> 00:11:33,540 Rob Simmelkjaer: the warm temperatures affect us the way they do, but 208 00:11:33,540 --> 00:11:35,340 Rob Simmelkjaer: we'll come back to that. What about you, Dr. Roy? 209 00:11:36,030 --> 00:11:39,030 Dr. Eric Roy: As the others were going through their stories, I was 210 00:11:39,059 --> 00:11:42,000 Dr. Eric Roy: kind of having some flashbacks. It was a few years 211 00:11:42,000 --> 00:11:44,970 Dr. Eric Roy: ago I was just stacking up hours in prep for a 24- 212 00:11:44,970 --> 00:11:49,050 Dr. Eric Roy: hour event, and I had just moved from the Northeast 213 00:11:49,110 --> 00:11:53,010 Dr. Eric Roy: to Washington DC. This event was a 24- hour mountain 214 00:11:53,010 --> 00:11:57,120 Dr. Eric Roy: bike race, but my shoes arrived before my bike did 215 00:11:57,809 --> 00:12:00,090 Dr. Eric Roy: and I needed the hours. So I just laced up the 216 00:12:00,120 --> 00:12:04,110 Dr. Eric Roy: shoes and took off out the door. And I think 217 00:12:04,110 --> 00:12:08,250 Dr. Eric Roy: everyone knows there's a pretty big difference between the Boston 218 00:12:08,250 --> 00:12:12,960 Dr. Eric Roy: suburbs and Washington DC. And about four hours into that, 219 00:12:14,250 --> 00:12:16,559 Dr. Eric Roy: when you're in that final stack and hours phase, you're 220 00:12:16,559 --> 00:12:21,570 Dr. Eric Roy: building as much mental resiliency as fitness. So it's like, okay, 221 00:12:21,570 --> 00:12:23,189 Dr. Eric Roy: not going to quit, not going to quit, not going 222 00:12:23,190 --> 00:12:26,219 Dr. Eric Roy: to quit. And that was obviously the wrong thing to 223 00:12:26,220 --> 00:12:29,010 Dr. Eric Roy: do in this case. And honestly, it set back my 224 00:12:29,010 --> 00:12:32,309 Dr. Eric Roy: training about 11 days quantitatively. So that's one of those 225 00:12:32,309 --> 00:12:36,510 Dr. Eric Roy: where sometimes you just have to pull the parachute and 226 00:12:36,510 --> 00:12:40,140 Dr. Eric Roy: turn back and be humbled a little bit. So that 227 00:12:40,140 --> 00:12:42,720 Dr. Eric Roy: was my big takeaway from that. I'll never forget it. 228 00:12:42,720 --> 00:12:46,050 Dr. Eric Roy: I cracked, had to take an Uber home. It was tough. 229 00:12:46,470 --> 00:12:49,800 Becs Gentry: I literally, as you're all talking, I'm like, why have 230 00:12:49,800 --> 00:12:50,700 Becs Gentry: I had so many? 231 00:12:52,110 --> 00:12:53,640 Rob Simmelkjaer: Because you run so much. Yeah. 232 00:12:55,530 --> 00:12:55,530 Becs Gentry: True. 233 00:12:55,530 --> 00:12:55,531 Rob Simmelkjaer: The more you run, the more bad days. 234 00:12:55,531 --> 00:13:00,870 Becs Gentry: ... pick one. There was so many from being so dehydrated. 235 00:13:00,870 --> 00:13:06,300 Becs Gentry: I hallucinated when I was running a relay race from 236 00:13:06,300 --> 00:13:10,319 Becs Gentry: LA to Vegas many, many, many years ago. But I 237 00:13:10,320 --> 00:13:12,660 Becs Gentry: thought the RV that I had gotten onto was a 238 00:13:12,660 --> 00:13:16,949 Becs Gentry: boat, and I thought the boat was spinning. Semi- cool, 239 00:13:16,950 --> 00:13:18,959 Becs Gentry: but also scary when you know what it's doing to 240 00:13:18,960 --> 00:13:22,800 Becs Gentry: your body. But most recently, and this comes from being 241 00:13:23,760 --> 00:13:29,250 Becs Gentry: half a scatterbrain, half a tired working professional mom who was 242 00:13:29,250 --> 00:13:32,190 Becs Gentry: training for one of the toughest mountain races in the 243 00:13:32,190 --> 00:13:35,610 Becs Gentry: world. I was too busy getting my daughter to school 244 00:13:35,610 --> 00:13:38,460 Becs Gentry: and making sure she had her sunscreen, her water, her 245 00:13:38,460 --> 00:13:42,929 Becs Gentry: everything for school. And I was going to be driving 246 00:13:43,530 --> 00:13:45,630 Becs Gentry: T to school and then from New York, I was 247 00:13:45,630 --> 00:13:47,850 Becs Gentry: driving up to Beacon, New York. I got there, it 248 00:13:47,850 --> 00:13:50,250 Becs Gentry: was one of the first super hot days we had. 249 00:13:50,250 --> 00:13:52,469 Becs Gentry: Maybe a month or so ago it was going to 250 00:13:52,470 --> 00:13:55,470 Becs Gentry: be over a hundred. So I'm trying, but battling against 251 00:13:55,470 --> 00:13:57,719 Becs Gentry: traffic to get up there before midday. And I think I got there 10:30, 11: 252 00:13:58,679 --> 00:14:03,630 Becs Gentry: 00. Got my pack all ready to go, reached in 253 00:14:03,630 --> 00:14:07,439 Becs Gentry: to grab my electrolytes to put into my water. Hadn't 254 00:14:07,440 --> 00:14:10,890 Becs Gentry: brought my electrolytes, had I? I packed everything for my daughter. 255 00:14:11,670 --> 00:14:15,000 Becs Gentry: And gels, they have electrolytes in these days, which was 256 00:14:15,000 --> 00:14:17,550 Becs Gentry: my only saving grace. And I had plenty of plain water, 257 00:14:17,880 --> 00:14:21,210 Becs Gentry: but I'm such a heavy sweater and I'm not anywhere 258 00:14:21,210 --> 00:14:23,790 Becs Gentry: near as qualified as you guys. But from the years 259 00:14:23,790 --> 00:14:26,190 Becs Gentry: I've run, I know that I need electrolytes when I 260 00:14:26,190 --> 00:14:28,380 Becs Gentry: run, especially on a day like that. And guys, I tell 261 00:14:28,380 --> 00:14:30,690 Becs Gentry: you, I was halfway up the first hill and I 262 00:14:30,690 --> 00:14:34,110 Becs Gentry: think I stopped. I looked like I jumped in the 263 00:14:34,110 --> 00:14:38,580 Becs Gentry: reservoir that had just passed because I was drenched, my cheeks were 264 00:14:38,580 --> 00:14:41,400 Becs Gentry: red, and I was just panicking that I didn't have 265 00:14:41,400 --> 00:14:45,390 Becs Gentry: electrolytes because that's all I could think about. And I 266 00:14:45,390 --> 00:14:47,790 Becs Gentry: went up once, I think I did two laps when I was 267 00:14:47,880 --> 00:14:51,390 Becs Gentry: supposed to do five. And every time I would look 268 00:14:51,390 --> 00:14:55,560 Becs Gentry: around, I could feel my reactions were getting slower and 269 00:14:55,830 --> 00:14:58,500 Becs Gentry: tree branches were starting to look like what I thought 270 00:14:58,500 --> 00:15:01,800 Becs Gentry: were bears or deer or just something that was scaring 271 00:15:01,800 --> 00:15:06,390 Becs Gentry: me and rocks on the floor that weren't there. And so I 272 00:15:06,390 --> 00:15:09,510 Becs Gentry: called it. I walked my way down for the second 273 00:15:09,510 --> 00:15:11,010 Becs Gentry: half of it because I didn't want to break my 274 00:15:11,010 --> 00:15:15,990 Becs Gentry: ankle. And I have never wrung my clothes out so 275 00:15:15,990 --> 00:15:19,830 Becs Gentry: heavily when I got down and went straight to buy 276 00:15:19,830 --> 00:15:22,109 Becs Gentry: some electrolytes knowing I had to drive home. But just 277 00:15:22,110 --> 00:15:26,400 Becs Gentry: thinking of what I'd lost and just putting that sports 278 00:15:26,520 --> 00:15:29,730 Becs Gentry: physiology and psychology together in the moment, I was like, 279 00:15:29,790 --> 00:15:31,920 Becs Gentry: oh God, this is a really bad place to be 280 00:15:31,920 --> 00:15:36,690 Becs Gentry: in, on a mountain by myself as a female, very 281 00:15:36,690 --> 00:15:39,510 Becs Gentry: dehydrated in a hundred and something degrees. I was like, let's go. Let's go. 282 00:15:40,770 --> 00:15:44,340 Rob Simmelkjaer: Not a fun day. Not a good one. But again, 283 00:15:45,240 --> 00:15:50,010 Rob Simmelkjaer: you take on these crazy challenges so often that you're 284 00:15:50,010 --> 00:15:52,320 Rob Simmelkjaer: just bound to have days like that. But I'm glad 285 00:15:52,320 --> 00:15:54,960 Rob Simmelkjaer: you came out for that mountain okay, Becs. That's good. 286 00:15:54,990 --> 00:15:56,100 Becs Gentry: Oh, yeah. 287 00:15:56,610 --> 00:16:00,090 Rob Simmelkjaer: We've got you here to chat with everybody. Absolutely. That's 288 00:16:00,300 --> 00:16:04,440 Rob Simmelkjaer: most important. Let's go to a little bit of talk 289 00:16:04,440 --> 00:16:07,290 Rob Simmelkjaer: about what people are going through right now. So for 290 00:16:07,290 --> 00:16:12,090 Rob Simmelkjaer: everyone who is looking at a fall marathon, Dr. Duffy, 291 00:16:12,240 --> 00:16:15,150 Rob Simmelkjaer: this is now the period where they are ramping or 292 00:16:15,240 --> 00:16:17,820 Rob Simmelkjaer: maybe already have ramped up, especially if they're doing one 293 00:16:17,820 --> 00:16:21,600 Rob Simmelkjaer: of the earlier ones like Sydney or Berlin. Why is 294 00:16:21,600 --> 00:16:26,190 Rob Simmelkjaer: the race really kind of won or lost in these 295 00:16:26,370 --> 00:16:31,500 Rob Simmelkjaer: weeks and months, July, August, September, if you're running that 296 00:16:31,500 --> 00:16:33,840 Rob Simmelkjaer: late, not so much on race day? 297 00:16:34,770 --> 00:16:40,320 Dr. Eamon Duffy: Yeah. I would say because heat is a form of 298 00:16:40,320 --> 00:16:42,930 Dr. Eamon Duffy: stress for the body and one of the most effective 299 00:16:42,930 --> 00:16:48,150 Dr. Eamon Duffy: forms of stress, and it's through enduring that stress that 300 00:16:48,150 --> 00:16:52,140 Dr. Eamon Duffy: you build endurance. And it's that endurance that will carry 301 00:16:52,140 --> 00:16:58,020 Dr. Eamon Duffy: you through on race day many months from now. What 302 00:16:58,020 --> 00:17:03,690 Dr. Eamon Duffy: heat does to the body is essentially your body has 303 00:17:03,750 --> 00:17:08,850 Dr. Eamon Duffy: two competing priorities while you're running in heat. One, you're 304 00:17:08,850 --> 00:17:11,700 Dr. Eamon Duffy: trying to run and two, you're trying to stay cool. 305 00:17:12,570 --> 00:17:17,820 Dr. Eamon Duffy: And you run by pumping as much blood as you 306 00:17:17,820 --> 00:17:21,570 Dr. Eamon Duffy: can and oxygen and nutrients to your muscles, your legs 307 00:17:21,570 --> 00:17:24,930 Dr. Eamon Duffy: in particular, but also your diaphragm, which controls the lungs 308 00:17:24,930 --> 00:17:28,680 Dr. Eamon Duffy: and your brain. And when it's cool out, your body's 309 00:17:29,280 --> 00:17:31,830 Dr. Eamon Duffy: shunting all that blood towards the muscles and you feel 310 00:17:31,830 --> 00:17:38,280 Dr. Eamon Duffy: great. When it gets hot, there's this competing priority to 311 00:17:38,280 --> 00:17:40,949 Dr. Eamon Duffy: cool down. And the way that the body cools down 312 00:17:40,950 --> 00:17:44,250 Dr. Eamon Duffy: is through the skin and through sweating. And so the 313 00:17:44,250 --> 00:17:48,960 Dr. Eamon Duffy: body shunts blood to the skin and you only have 314 00:17:48,960 --> 00:17:54,300 Dr. Eamon Duffy: a finite amount of blood, plasma, et cetera. And so 315 00:17:54,300 --> 00:17:56,790 Dr. Eamon Duffy: blood is shunted to the skin to cool down, and 316 00:17:56,790 --> 00:17:59,159 Dr. Eamon Duffy: the blood therefore is not going to the legs to the 317 00:17:59,160 --> 00:18:04,080 Dr. Eamon Duffy: same degree. So these competing mechanisms, and we prioritize cooling 318 00:18:04,080 --> 00:18:09,419 Dr. Eamon Duffy: down. The systems in your body don't know you have 319 00:18:09,420 --> 00:18:12,540 Dr. Eamon Duffy: a marathon six months from now. They're just trying to 320 00:18:12,540 --> 00:18:16,109 Dr. Eamon Duffy: stay cool. And so the blood's going to the skin 321 00:18:16,109 --> 00:18:19,440 Dr. Eamon Duffy: to cool down. There's not as much in the legs 322 00:18:19,470 --> 00:18:23,790 Dr. Eamon Duffy: to bring oxygen or to clear those waste products from 323 00:18:23,790 --> 00:18:28,710 Dr. Eamon Duffy: exercise. We all know about lactate, et cetera. And so 324 00:18:29,490 --> 00:18:32,820 Dr. Eamon Duffy: the way that your body compensates is by essentially working 325 00:18:32,820 --> 00:18:36,840 Dr. Eamon Duffy: harder. Your heart rate starts to go up and that's 326 00:18:36,840 --> 00:18:39,660 Dr. Eamon Duffy: how you feel it most of all. But that's sort 327 00:18:39,660 --> 00:18:42,990 Dr. Eamon Duffy: of the competing mechanisms that's going on. And through the 328 00:18:42,990 --> 00:18:47,340 Dr. Eamon Duffy: summer months, you train those mechanisms. Heat is something that 329 00:18:47,340 --> 00:18:53,310 Dr. Eamon Duffy: you can acclimate with time over days and weeks of 330 00:18:53,310 --> 00:18:55,890 Dr. Eamon Duffy: running in the heat and your body gets better at 331 00:18:55,890 --> 00:18:59,910 Dr. Eamon Duffy: it. And that is building strength, building endurance. And so 332 00:18:59,910 --> 00:19:03,090 Dr. Eamon Duffy: the summer months are key for those big fall races. 333 00:19:03,600 --> 00:19:07,470 Dr. Eamon Duffy: And as demoralizing as it can be, as long as 334 00:19:07,470 --> 00:19:10,770 Dr. Eamon Duffy: you do it safely, running in the warm temperatures is 335 00:19:10,770 --> 00:19:12,660 Dr. Eamon Duffy: a great stress to build endurance. 336 00:19:12,660 --> 00:19:16,440 Rob Simmelkjaer: So it's interesting. I mean that really tells me that 337 00:19:16,859 --> 00:19:18,930 Rob Simmelkjaer: as we go through these summers, and we all have 338 00:19:18,930 --> 00:19:21,899 Rob Simmelkjaer: our programs that our coaches have given us or our 339 00:19:21,960 --> 00:19:25,290 Rob Simmelkjaer: app is giving us, and maybe you're running five days 340 00:19:25,290 --> 00:19:28,200 Rob Simmelkjaer: a week and you get that one day that's just 341 00:19:28,200 --> 00:19:31,409 Rob Simmelkjaer: crazy hot, crazy humid. The temptation for so many of 342 00:19:31,410 --> 00:19:34,800 Rob Simmelkjaer: us is to go indoors, get on a treadmill. Now there 343 00:19:34,800 --> 00:19:36,689 Rob Simmelkjaer: are days where you just have to do that, right? 344 00:19:36,990 --> 00:19:40,320 Rob Simmelkjaer: But it sounds like if you can, what you're really 345 00:19:40,320 --> 00:19:44,340 Rob Simmelkjaer: saying is go out in those days and get some 346 00:19:44,340 --> 00:19:47,040 Rob Simmelkjaer: miles in because that's going to help your body get 347 00:19:47,040 --> 00:19:49,170 Rob Simmelkjaer: ready for whatever may come on marathon day. 348 00:19:49,890 --> 00:19:53,520 Dr. Eamon Duffy: Yeah. I think every runner is different, and a lot 349 00:19:53,520 --> 00:19:56,850 Dr. Eamon Duffy: of it is your experience and knowing your body. I 350 00:19:56,850 --> 00:19:59,310 Dr. Eamon Duffy: would say if you're more of a novice runner just 351 00:19:59,310 --> 00:20:03,359 Dr. Eamon Duffy: getting into marathoning, just getting into longer distance running, you 352 00:20:03,359 --> 00:20:05,939 Dr. Eamon Duffy: don't want to jump out on a 90- degree day 353 00:20:05,940 --> 00:20:10,410 Dr. Eamon Duffy: and go do a hard workout necessarily. That's a day 354 00:20:10,410 --> 00:20:12,270 Dr. Eamon Duffy: to be on the treadmill or to run early in 355 00:20:12,270 --> 00:20:16,080 Dr. Eamon Duffy: the morning, late at night, find the shadier paths in 356 00:20:16,080 --> 00:20:18,480 Dr. Eamon Duffy: Central Park. A lot of people do their workouts on 357 00:20:18,480 --> 00:20:20,640 Dr. Eamon Duffy: the bridal path. There's just a little bit more shade. But 358 00:20:20,640 --> 00:20:25,859 Dr. Eamon Duffy: in general, Central Park is so well- shaded. For the more experienced 359 00:20:25,859 --> 00:20:30,119 Dr. Eamon Duffy: runners, you've done a number of marathons, you are doing 360 00:20:30,119 --> 00:20:37,740 Dr. Eamon Duffy: higher mileage. I think it's reasonable. It's all relative. 70, 80 361 00:20:37,740 --> 00:20:41,250 Dr. Eamon Duffy: degree day is fine. 90, 100, no matter what, you've 362 00:20:41,250 --> 00:20:45,780 Dr. Eamon Duffy: got to be careful. And people talk about the dew 363 00:20:45,780 --> 00:20:47,820 Dr. Eamon Duffy: point a little bit. I think we'll get into that. 364 00:20:47,820 --> 00:20:51,810 Dr. Eamon Duffy: That's sort of a combination of temperature plus humidity, and 365 00:20:51,810 --> 00:20:54,720 Dr. Eamon Duffy: that can be helpful. It also depends on what marathon 366 00:20:54,720 --> 00:20:58,320 Dr. Eamon Duffy: you're training for. If you're going for one of the 367 00:20:58,350 --> 00:21:03,240 Dr. Eamon Duffy: warmer marathons, I haven't run Sydney, then you want to 368 00:21:03,240 --> 00:21:07,109 Dr. Eamon Duffy: do more of that heat acclimation training. If you have 369 00:21:07,109 --> 00:21:10,139 Dr. Eamon Duffy: a late fall winter marathon, maybe that's less of a 370 00:21:10,140 --> 00:21:13,440 Dr. Eamon Duffy: priority. So it's all about who the individual runner is. 371 00:21:13,800 --> 00:21:20,190 Dr. Eamon Duffy: But for more novice runners, masters runners, then you want 372 00:21:20,190 --> 00:21:24,119 Dr. Eamon Duffy: to be more careful. Yesterday I saw a 24- year- 373 00:21:24,119 --> 00:21:27,270 Dr. Eamon Duffy: old guy just sprint by me up the hill. I 374 00:21:27,270 --> 00:21:30,869 Dr. Eamon Duffy: was like, man, it'd be great to be 24 again and just be able to take off on 375 00:21:30,869 --> 00:21:34,500 Dr. Eamon Duffy: a hot day. And he was really booking it, had 376 00:21:34,500 --> 00:21:37,740 Dr. Eamon Duffy: his gels. We all wish we could still be there 377 00:21:37,740 --> 00:21:40,170 Dr. Eamon Duffy: and that's just how it goes. And I'm happy for 378 00:21:40,170 --> 00:21:43,290 Dr. Eamon Duffy: him as he sprints by, but that's not for everyone 379 00:21:43,290 --> 00:21:43,531 Dr. Eamon Duffy: all the time. 380 00:21:43,531 --> 00:21:50,670 Becs Gentry: No. Oh, my gosh. Yeah, rewind sometimes. You touched on it there, but 381 00:21:50,670 --> 00:21:57,030 Becs Gentry: let's talk about that difference between hot, dry heat, not just 382 00:21:57,030 --> 00:21:59,250 Becs Gentry: hot, dry heat, but there's so many different types of 383 00:21:59,250 --> 00:22:05,400 Becs Gentry: hot heat. And obviously New York Road Runners, we are talking to 384 00:22:05,520 --> 00:22:10,200 Becs Gentry: predominantly a New York/ East Coast based audience who run 385 00:22:10,200 --> 00:22:15,060 Becs Gentry: with us. However, our listeners may be based everywhere. So 386 00:22:15,330 --> 00:22:21,150 Becs Gentry: I think one of the most dangerous and un- talked about-- 387 00:22:21,150 --> 00:22:26,340 Becs Gentry: that's really good English, Rebecca-- under- discussed conversations here is 388 00:22:26,340 --> 00:22:30,090 Becs Gentry: about humidity and dew points because it's great to see 389 00:22:30,119 --> 00:22:35,340 Becs Gentry: numbers, but what do they mean? Dr. Duffy, why is 390 00:22:35,340 --> 00:22:39,090 Becs Gentry: humidity so much more dangerous than just that hot temperature alone? 391 00:22:39,690 --> 00:22:44,700 Dr. Eamon Duffy: Yeah. Basically, humidity makes it so that way sweating is 392 00:22:44,700 --> 00:22:50,220 Dr. Eamon Duffy: not as effective at cooling down your body is how 393 00:22:50,220 --> 00:22:53,010 Dr. Eamon Duffy: I would sum it up. People think like, " Oh, I 394 00:22:53,010 --> 00:22:57,149 Dr. Eamon Duffy: have so much sweat on me," that doesn't necessarily mean 395 00:22:57,150 --> 00:23:01,200 Dr. Eamon Duffy: that you've effectively cooled down. The cooling takes place when 396 00:23:01,200 --> 00:23:04,500 Dr. Eamon Duffy: the water that's on your skin evaporates off into the 397 00:23:04,500 --> 00:23:08,790 Dr. Eamon Duffy: air. That is the process that you want to occur 398 00:23:08,850 --> 00:23:12,750 Dr. Eamon Duffy: at all times while you're exercising. When it becomes humid, 399 00:23:12,750 --> 00:23:15,810 Dr. Eamon Duffy: the amount of water in the air is so great 400 00:23:15,960 --> 00:23:19,140 Dr. Eamon Duffy: that it's not pulling the water off of your body 401 00:23:19,140 --> 00:23:25,199 Dr. Eamon Duffy: at the same rate. It's all about that evaporation. That's 402 00:23:25,200 --> 00:23:28,380 Dr. Eamon Duffy: the key. And so if it's humid, the water's not 403 00:23:28,380 --> 00:23:32,429 Dr. Eamon Duffy: evaporating and it's the evaporation that pulls heat out of 404 00:23:32,430 --> 00:23:35,250 Dr. Eamon Duffy: the skin, and in doing so cools you down and 405 00:23:35,250 --> 00:23:38,580 Dr. Eamon Duffy: cools down the blood that's circulating just below the surface. 406 00:23:38,970 --> 00:23:42,869 Dr. Eamon Duffy: So that's why humidity can be so tough even at 407 00:23:43,020 --> 00:23:48,750 Dr. Eamon Duffy: cooler temperatures because you can't sweat as efficiently as you 408 00:23:48,750 --> 00:23:52,919 Dr. Eamon Duffy: do when the humidity is not there or if you 409 00:23:53,550 --> 00:23:55,709 Dr. Eamon Duffy: live in parts of the country where it's not as 410 00:23:55,710 --> 00:23:58,169 Dr. Eamon Duffy: big of an issue. But in New York City, the 411 00:23:58,170 --> 00:24:01,409 Dr. Eamon Duffy: Northeast, certainly down in DC, I've spent a few summers 412 00:24:01,410 --> 00:24:06,030 Dr. Eamon Duffy: down there, brutal. And so you can be tricked because 413 00:24:06,030 --> 00:24:09,780 Dr. Eamon Duffy: it might be in the 70s, 80s. But if it's humid, that's 414 00:24:10,410 --> 00:24:13,980 Dr. Eamon Duffy: as tough as running in the 90s on a dry day. 415 00:24:14,310 --> 00:24:16,800 Becs Gentry: Yeah. And that's a really good point to make that 416 00:24:16,800 --> 00:24:21,480 Becs Gentry: it doesn't necessarily have to be hot out, dangerously hot out 417 00:24:21,810 --> 00:24:27,270 Becs Gentry: for the humidity to get you. Yeah, I've definitely experienced one or two of those. 418 00:24:27,359 --> 00:24:32,010 Rob Simmelkjaer: Dr. Duffy, staying on this a little, we all have days that 419 00:24:32,010 --> 00:24:39,750 Rob Simmelkjaer: are hard and then there's a line. There's a line where hard becomes dangerous. And I think about this all 420 00:24:39,750 --> 00:24:43,169 Rob Simmelkjaer: the time at New York Road Runners because I've had 421 00:24:43,170 --> 00:24:47,910 Rob Simmelkjaer: the experience of going into our medical tents at half 422 00:24:47,910 --> 00:24:53,760 Rob Simmelkjaer: marathons and marathons and seeing what happens when unfortunately someone 423 00:24:54,119 --> 00:24:57,119 Rob Simmelkjaer: goes over the line. You see people who are dunked 424 00:24:57,119 --> 00:25:00,840 Rob Simmelkjaer: in tubs of ice water to get their core temperature 425 00:25:00,840 --> 00:25:04,320 Rob Simmelkjaer: down. I've seen people come into those tents with temperatures 426 00:25:04,320 --> 00:25:09,810 Rob Simmelkjaer: of 107, 108, kind of scary and have to be literally 427 00:25:09,810 --> 00:25:13,080 Rob Simmelkjaer: dunked in ice to be cooled back down and more 428 00:25:13,080 --> 00:25:16,890 Rob Simmelkjaer: serious problems have occurred from there as well. So what's 429 00:25:16,890 --> 00:25:21,090 Rob Simmelkjaer: that line and how can a runner know the line? 430 00:25:21,090 --> 00:25:24,840 Rob Simmelkjaer: What are the things, the signs, the data even in 431 00:25:24,840 --> 00:25:26,730 Rob Simmelkjaer: the middle of a run that a runner can look 432 00:25:26,730 --> 00:25:29,040 Rob Simmelkjaer: at and say, " All right, I need to back off"? 433 00:25:30,150 --> 00:25:36,149 Dr. Eamon Duffy: Yeah, I would say the heart rate is a key. 434 00:25:36,150 --> 00:25:38,340 Dr. Eamon Duffy: I bring up heart rate a little bit. I have 435 00:25:38,340 --> 00:25:40,680 Dr. Eamon Duffy: sort of split feelings about it, and it's hard to say 436 00:25:40,680 --> 00:25:44,609 Dr. Eamon Duffy: that as a cardiologist. But on the one hand, I 437 00:25:44,609 --> 00:25:46,920 Dr. Eamon Duffy: tell runners don't focus on your heart rate too much 438 00:25:46,920 --> 00:25:49,619 Dr. Eamon Duffy: over the summer. It's going to be higher. There's no 439 00:25:49,619 --> 00:25:53,130 Dr. Eamon Duffy: point in stressing about it. Let your heart rate do 440 00:25:53,130 --> 00:25:54,780 Dr. Eamon Duffy: what it's going to do through the summer. You want 441 00:25:54,780 --> 00:25:58,350 Dr. Eamon Duffy: to dial in your heart rate in September, October leading 442 00:25:58,350 --> 00:26:01,320 Dr. Eamon Duffy: into these marathons. That being said, if your heart rate's 443 00:26:01,320 --> 00:26:05,280 Dr. Eamon Duffy: super high, the heart rate is kind of the odometer 444 00:26:05,280 --> 00:26:09,929 Dr. Eamon Duffy: in a car when the RPMs are rising. So if it's 445 00:26:09,930 --> 00:26:12,780 Dr. Eamon Duffy: super high, that's your body saying, " Hey, you're working really 446 00:26:12,780 --> 00:26:16,770 Dr. Eamon Duffy: hard right now." And the human body can't sustain those 447 00:26:16,800 --> 00:26:19,950 Dr. Eamon Duffy: really high efforts for a really long period of time. 448 00:26:20,520 --> 00:26:23,250 Dr. Eamon Duffy: At the highest heart rates, it's like 30 minutes for 449 00:26:23,250 --> 00:26:27,930 Dr. Eamon Duffy: most people. So I'd say heart rate, maybe. Don't track 450 00:26:27,930 --> 00:26:31,590 Dr. Eamon Duffy: it too hard during the summer. I'd say any new 451 00:26:31,619 --> 00:26:35,310 Dr. Eamon Duffy: feelings while you're running, as weird as that sounds, we've 452 00:26:35,310 --> 00:26:37,980 Dr. Eamon Duffy: all been there. I think back to a marathon I 453 00:26:37,980 --> 00:26:39,480 Dr. Eamon Duffy: had a few years ago where I was running, and 454 00:26:39,480 --> 00:26:41,700 Dr. Eamon Duffy: it was just like I haven't really felt this bad 455 00:26:41,700 --> 00:26:46,379 Dr. Eamon Duffy: before, that's a bad sign. If you're really feeling beat 456 00:26:46,380 --> 00:26:49,680 Dr. Eamon Duffy: up, tired, and it's not usually the legs, it's like 457 00:26:50,130 --> 00:26:54,119 Dr. Eamon Duffy: the whole body experiences it. It's your whole body rejecting 458 00:26:54,119 --> 00:26:55,050 Dr. Eamon Duffy: what's going on. 459 00:26:55,050 --> 00:26:59,070 Rob Simmelkjaer: Sounds like the 2025 Bank of America Chicago Marathon for 460 00:26:59,070 --> 00:26:59,670 Rob Simmelkjaer: this guy. 461 00:26:59,670 --> 00:27:05,250 Dr. Eamon Duffy: Yeah, exactly. Exactly. For me, it was New York maybe 462 00:27:05,460 --> 00:27:14,250 Dr. Eamon Duffy: three or four years ago, really hot day. Brutal. Brutal. The 463 00:27:14,250 --> 00:27:16,678 Dr. Eamon Duffy: other piece of advice I would give is people talk 464 00:27:16,679 --> 00:27:19,649 Dr. Eamon Duffy: about a lot about PRs and getting their best times. 465 00:27:19,650 --> 00:27:23,280 Dr. Eamon Duffy: You're not going to PR during the summer for the 466 00:27:23,280 --> 00:27:25,290 Dr. Eamon Duffy: most part in these hot days. You're not going to 467 00:27:25,290 --> 00:27:27,060 Dr. Eamon Duffy: PR on a hot day a lot of the times. 468 00:27:30,930 --> 00:27:34,740 Dr. Eamon Duffy: And then big picture things, if you're feeling dizzy, as 469 00:27:34,740 --> 00:27:39,930 Dr. Eamon Duffy: a cardiologist, chest discomfort, obviously that's very rare. But those 470 00:27:39,930 --> 00:27:43,710 Dr. Eamon Duffy: sorts of symptoms, if you feel lightheaded, things like that, 471 00:27:43,770 --> 00:27:49,350 Dr. Eamon Duffy: slow down. Stop running, rest, end the run for the 472 00:27:49,350 --> 00:27:51,390 Dr. Eamon Duffy: day if you have any of those sorts of symptoms. 473 00:27:52,980 --> 00:27:55,560 Dr. Eamon Duffy: The line is going to be different. There's not one 474 00:27:55,560 --> 00:27:59,670 Dr. Eamon Duffy: thing and everyone's trying to push that line and that's how 475 00:27:59,670 --> 00:28:03,510 Dr. Eamon Duffy: you train and build endurance. But certainly there's a point 476 00:28:03,840 --> 00:28:09,180 Dr. Eamon Duffy: at which point it becomes unsafe. And your heart rate's 477 00:28:09,180 --> 00:28:11,580 Dr. Eamon Duffy: one way, but your body will tell you. Your body 478 00:28:11,580 --> 00:28:14,820 Dr. Eamon Duffy: will absolutely tell you that, " Hey, this is too hard." 479 00:28:15,540 --> 00:28:19,740 Dr. Eamon Duffy: Whether it's lactate building up, that's what's going on at 480 00:28:19,740 --> 00:28:24,750 Dr. Eamon Duffy: the cellular level. But at the big picture level, your 481 00:28:24,750 --> 00:28:26,700 Dr. Eamon Duffy: body's going to tell you that you're pushing it too 482 00:28:26,700 --> 00:28:28,949 Dr. Eamon Duffy: hard and you just have to listen to your body. 483 00:28:29,430 --> 00:28:31,830 Dr. Eamon Duffy: And that's what I love so much about taking care 484 00:28:31,830 --> 00:28:34,470 Dr. Eamon Duffy: of runners is that they're very in tune with their 485 00:28:34,470 --> 00:28:37,950 Dr. Eamon Duffy: bodies. And that's part of learning to become an experienced 486 00:28:37,950 --> 00:28:42,060 Dr. Eamon Duffy: runner. You know what feels normal, what feels abnormal. And 487 00:28:42,870 --> 00:28:46,140 Dr. Eamon Duffy: when you start having those, whether it's GI discomfort or 488 00:28:46,140 --> 00:28:49,800 Dr. Eamon Duffy: just fatigue, things like that, you can feel it. Everything's 489 00:28:49,800 --> 00:28:53,280 Dr. Eamon Duffy: hurting. Your body's telling you to slow down. Don't try 490 00:28:53,280 --> 00:28:55,980 Dr. Eamon Duffy: to push through that. You will not be able to. 491 00:28:56,430 --> 00:28:59,820 Dr. Eamon Duffy: There is no, " Oh, I feel horrible now, but if 492 00:28:59,820 --> 00:29:03,180 Dr. Eamon Duffy: I just keep running at this pace, it's going to 493 00:29:03,180 --> 00:29:09,060 Dr. Eamon Duffy: go away." And that's not a thing really. Truly elite 494 00:29:09,060 --> 00:29:13,650 Dr. Eamon Duffy: runners, professionals, you hear about like, " Oh, I felt bad 495 00:29:13,650 --> 00:29:15,300 Dr. Eamon Duffy: and then I kind of ran through it and I 496 00:29:15,300 --> 00:29:18,720 Dr. Eamon Duffy: got used to it," at that level, maybe. But for 497 00:29:18,720 --> 00:29:22,710 Dr. Eamon Duffy: the vast majority of people, if you're feeling bad, it's 498 00:29:22,710 --> 00:29:26,520 Dr. Eamon Duffy: only going to get worse. It doesn't really get much 499 00:29:26,520 --> 00:29:30,210 Dr. Eamon Duffy: better. You can hydrate, slow down and feel better that 500 00:29:30,210 --> 00:29:33,750 Dr. Eamon Duffy: way, but it's not going to feel better just by 501 00:29:33,750 --> 00:29:37,110 Dr. Eamon Duffy: continuing at this same pace because your body is telling you, " 502 00:29:37,500 --> 00:29:41,430 Dr. Eamon Duffy: Hey, I can't tolerate this for long periods of time." 503 00:29:41,460 --> 00:29:44,370 Rob Simmelkjaer: It's funny, you mentioned the elites. And Becs, you can relate to 504 00:29:44,370 --> 00:29:47,790 Rob Simmelkjaer: this. Even the elites can only push through so much. 505 00:29:47,790 --> 00:29:51,600 Rob Simmelkjaer: And you see elites, Becs, you know this. They actually 506 00:29:51,600 --> 00:29:54,360 Rob Simmelkjaer: have a higher DNF rate, a lot of them than 507 00:29:54,600 --> 00:29:57,840 Rob Simmelkjaer: your normal runners do. Because they're like, " Wait a second. 508 00:29:58,260 --> 00:30:02,580 Rob Simmelkjaer: I've got to run at the incredible elite pace I've got to 509 00:30:02,580 --> 00:30:06,270 Rob Simmelkjaer: run at to do this. And it's not happening for me. 510 00:30:06,270 --> 00:30:08,400 Rob Simmelkjaer: I am not feeling this." Yeah, they could pull off 511 00:30:08,400 --> 00:30:11,640 Rob Simmelkjaer: and run a much slower time than normal, but a 512 00:30:11,640 --> 00:30:13,500 Rob Simmelkjaer: lot of them are just like, " I can't do this today. I'm out." 513 00:30:13,500 --> 00:30:15,780 Rob Simmelkjaer: And they just drop out. You see it all the time. 514 00:30:15,780 --> 00:30:17,790 Becs Gentry: They're so in tune with their bodies as well. They're so 515 00:30:17,790 --> 00:30:21,570 Becs Gentry: in tune with their bodies. They know the second it starts to feel, like 516 00:30:21,570 --> 00:30:24,870 Becs Gentry: Dr. Duffy said, just everything is rejecting this workout. I'm 517 00:30:24,870 --> 00:30:28,080 Becs Gentry: not going to bother pushing my body any further because 518 00:30:28,080 --> 00:30:30,690 Becs Gentry: it's going to be to my detriment for days and 519 00:30:30,690 --> 00:30:33,510 Becs Gentry: days and days thereafter. So quit while you're ahead. 520 00:30:33,510 --> 00:30:33,571 Dr. Eamon Duffy: Yeah, exactly. 521 00:30:33,571 --> 00:30:36,090 Becs Gentry: But I love what you said. Sometimes you can just 522 00:30:36,510 --> 00:30:39,450 Becs Gentry: hydrate, slow down, and that brings us onto a very 523 00:30:39,570 --> 00:30:45,000 Becs Gentry: wonderful segue to get to the nitty- gritty about hydration. 524 00:30:45,780 --> 00:30:48,360 Becs Gentry: And we are going to lean on Dr. Roy here. 525 00:30:50,280 --> 00:30:52,980 Becs Gentry: I mean, honestly, I'm just going to have to sidebar 526 00:30:52,980 --> 00:30:55,230 Becs Gentry: with you for about an hour after this show because 527 00:30:55,230 --> 00:30:57,930 Becs Gentry: I have so many water questions. I am such a 528 00:30:57,930 --> 00:31:01,950 Becs Gentry: water snob and I love this. I love this. Okay. 529 00:31:02,340 --> 00:31:07,770 Becs Gentry: So taste. Water taste. I will not drink New York 530 00:31:07,770 --> 00:31:12,600 Becs Gentry: tap water. Weirdly, everyone says, " Oh my God, it's so wonderful." I'm like, " 531 00:31:12,930 --> 00:31:14,610 Becs Gentry: You guys are just messed up." 532 00:31:15,090 --> 00:31:17,101 Rob Simmelkjaer: Best tap water in the world right here in New York City. 533 00:31:17,101 --> 00:31:20,910 Becs Gentry: No, it's disgusting. It's disgusting. It tastes like iron. 534 00:31:21,570 --> 00:31:23,940 Rob Simmelkjaer: We used to call it Eau de Bloomberg back in 535 00:31:23,940 --> 00:31:28,710 Rob Simmelkjaer: the day. Now I guess we have to call it Eau de Mamdani. But yes, it's New York's finest. 536 00:31:29,640 --> 00:31:34,469 Becs Gentry: Eau de yuck. And I do personally feel like taste 537 00:31:34,470 --> 00:31:38,850 Becs Gentry: is a big driver on whether people actually drink full 538 00:31:38,850 --> 00:31:42,690 Becs Gentry: stop or drink enough. So let's talk about that. Is 539 00:31:42,690 --> 00:31:45,810 Becs Gentry: there a risk in assuming that if water tastes fine, 540 00:31:46,110 --> 00:31:48,930 Becs Gentry: it is fine? But then talk to us about the 541 00:31:48,930 --> 00:31:51,210 Becs Gentry: properties of water and what it needs to be fine. 542 00:31:53,130 --> 00:31:56,220 Dr. Eric Roy: Well, yeah. Okay. So great question. Taste is a call- out. It's a 543 00:31:56,340 --> 00:31:59,100 Dr. Eric Roy: huge thing to worry about, especially for athletes. Because as 544 00:31:59,100 --> 00:32:01,890 Dr. Eric Roy: you called out before, if the water doesn't taste right, 545 00:32:01,890 --> 00:32:03,630 Dr. Eric Roy: you're not going to consume it. And if that blows 546 00:32:03,630 --> 00:32:06,210 Dr. Eric Roy: up a training session, that's not good. And if that 547 00:32:06,210 --> 00:32:09,870 Dr. Eric Roy: blows up your race day, that's even worse. So that 548 00:32:09,870 --> 00:32:12,270 Dr. Eric Roy: is a huge thing that we focus on. But one 549 00:32:12,270 --> 00:32:14,640 Dr. Eric Roy: of the things that a lot of people don't really 550 00:32:14,640 --> 00:32:16,500 Dr. Eric Roy: think about is what about the things that have no 551 00:32:16,500 --> 00:32:21,479 Dr. Eric Roy: taste? So if you look at water quality, the contaminants 552 00:32:21,480 --> 00:32:26,130 Dr. Eric Roy: that aren't great for you, so like lead, forever chemicals, 553 00:32:26,130 --> 00:32:29,670 Dr. Eric Roy: arsenic, things like that, those chemicals don't have any taste 554 00:32:29,670 --> 00:32:32,370 Dr. Eric Roy: in the water. And when you look at runners and 555 00:32:32,370 --> 00:32:37,680 Dr. Eric Roy: athletes in general, we're consuming multiples of the amount of 556 00:32:37,680 --> 00:32:40,680 Dr. Eric Roy: water that the normal person does. And remembering that the 557 00:32:40,680 --> 00:32:44,910 Dr. Eric Roy: toxicology limits that go into regulations and things like that 558 00:32:44,910 --> 00:32:48,000 Dr. Eric Roy: are based off normal usage. So that's how we think 559 00:32:48,000 --> 00:32:51,090 Dr. Eric Roy: about the water that we drink every day, especially as 560 00:32:51,090 --> 00:32:55,620 Dr. Eric Roy: athletes. On the taste side, it's just going back to 561 00:32:56,160 --> 00:33:00,540 Dr. Eric Roy: the athlete. If you're not consuming water during the race 562 00:33:00,540 --> 00:33:03,300 Dr. Eric Roy: or on your training run, it's not going to go 563 00:33:03,300 --> 00:33:08,040 Dr. Eric Roy: well for you. We all know that. I just remember multiple 564 00:33:08,040 --> 00:33:10,380 Dr. Eric Roy: races where I was surprised by the taste of the 565 00:33:10,380 --> 00:33:12,600 Dr. Eric Roy: water at the venue. I didn't come with my own. 566 00:33:13,170 --> 00:33:16,890 Dr. Eric Roy: And I was coming from rural Maine at the time 567 00:33:16,890 --> 00:33:19,890 Dr. Eric Roy: where I was coming off of well. So chlorine was 568 00:33:19,890 --> 00:33:22,050 Dr. Eric Roy: not something that I had in my water. It's just 569 00:33:22,050 --> 00:33:24,840 Dr. Eric Roy: how it is. So I remember very vividly it was 570 00:33:24,840 --> 00:33:27,870 Dr. Eric Roy: going to a race down in Massachusetts and city water 571 00:33:27,870 --> 00:33:30,030 Dr. Eric Roy: is what was on the aid stations and it was 572 00:33:30,030 --> 00:33:34,890 Dr. Eric Roy: a self- supported race. So you were drinking from the 573 00:33:34,890 --> 00:33:38,970 Dr. Eric Roy: venue and I just remember my consumption was low and 574 00:33:38,970 --> 00:33:41,550 Dr. Eric Roy: I cracked. And it was one of those, it was too 575 00:33:41,550 --> 00:33:43,380 Dr. Eric Roy: short of a race for me to back off and 576 00:33:43,380 --> 00:33:47,010 Dr. Eric Roy: recover. So when you think about taste, it's both everyday 577 00:33:47,010 --> 00:33:51,810 Dr. Eric Roy: life. But as athletes, especially on race day, that's the 578 00:33:51,810 --> 00:33:54,270 Dr. Eric Roy: thing where you don't want to be surprised on race day. 579 00:33:56,130 --> 00:34:01,440 Rob Simmelkjaer: I've been there. I've run events as well where yeah, 580 00:34:01,440 --> 00:34:05,730 Rob Simmelkjaer: the water taste just surprised and disgusted me in a 581 00:34:05,730 --> 00:34:07,381 Rob Simmelkjaer: couple cases and that's not a good place to be. 582 00:34:07,381 --> 00:34:07,650 Dr. Eric Roy: It's not a good place to be. 583 00:34:08,130 --> 00:34:11,010 Rob Simmelkjaer: Because now you got to force yourself to drink this 584 00:34:11,010 --> 00:34:13,590 Rob Simmelkjaer: water. You don't want to. You probably end up switching 585 00:34:13,590 --> 00:34:16,110 Rob Simmelkjaer: more to sports drinks in that situation, which we'll get 586 00:34:16,110 --> 00:34:21,060 Rob Simmelkjaer: to. Maybe that's okay, but maybe it's a thing you 587 00:34:21,060 --> 00:34:23,370 Rob Simmelkjaer: can control or test for if it's a race that 588 00:34:23,370 --> 00:34:27,180 Rob Simmelkjaer: you're allowed to bring your own water. So Dr. Roy, 589 00:34:27,330 --> 00:34:29,670 Rob Simmelkjaer: what are your thoughts about bringing your own water into 590 00:34:29,670 --> 00:34:32,130 Rob Simmelkjaer: a race? Do you recommend that? Does it depend? 591 00:34:32,190 --> 00:34:37,200 Dr. Eric Roy: I personally recommend on controlling the controllables on race day. 592 00:34:38,250 --> 00:34:41,190 Dr. Eric Roy: I was someone that responded poorly to surprises, so I 593 00:34:41,190 --> 00:34:47,310 Dr. Eric Roy: liked my own water in my own bottles and things 594 00:34:47,310 --> 00:34:49,560 Dr. Eric Roy: like that. There were races that we had where we 595 00:34:49,560 --> 00:34:54,660 Dr. Eric Roy: had a sponsor that was making the water very neutral 596 00:34:54,660 --> 00:34:58,739 Dr. Eric Roy: and something that didn't taste bad, and that was a 597 00:34:59,280 --> 00:35:02,520 Dr. Eric Roy: welcome treat obviously. So that was something that was a 598 00:35:02,520 --> 00:35:05,250 Dr. Eric Roy: good thing, but I'm a big fan of just controlling 599 00:35:05,250 --> 00:35:06,779 Dr. Eric Roy: those controllables on race day. 600 00:35:07,410 --> 00:35:14,969 Becs Gentry: Let's talk about tap water really. And I mean, I 601 00:35:14,969 --> 00:35:17,969 Becs Gentry: get it, whatever. Maybe it's just my filter at home 602 00:35:17,969 --> 00:35:21,390 Becs Gentry: that's terrible. I don't have a filter, my tap. But 603 00:35:21,690 --> 00:35:25,110 Becs Gentry: what is one of the key things that you have 604 00:35:25,110 --> 00:35:29,190 Becs Gentry: found over your years of study that people are missing 605 00:35:29,670 --> 00:35:32,850 Becs Gentry: in their at- home drinking water? 606 00:35:33,390 --> 00:35:38,670 Dr. Eric Roy: Oh, it's this belief that if your water tastes good, 607 00:35:39,000 --> 00:35:45,060 Dr. Eric Roy: it's good to go. And again, you go back to those priority contaminants like lead. I mean, we 608 00:35:45,060 --> 00:35:48,000 Dr. Eric Roy: all talked a little bit earlier in the intro about 609 00:35:48,000 --> 00:35:52,200 Dr. Eric Roy: Flint. Lead is something that is very detrimental to health, 610 00:35:52,200 --> 00:35:55,170 Dr. Eric Roy: especially for children, and there's no taste to it. You 611 00:35:55,170 --> 00:35:58,920 Dr. Eric Roy: don't know. And the thing that's difficult about lead is 612 00:35:58,920 --> 00:36:02,850 Dr. Eric Roy: lead doesn't come from the source water itself. It comes 613 00:36:02,850 --> 00:36:05,100 Dr. Eric Roy: from your home's plumbing. So if you have an older 614 00:36:05,100 --> 00:36:08,520 Dr. Eric Roy: home with older plumbing, that's how lead actually enters the 615 00:36:08,520 --> 00:36:12,780 Dr. Eric Roy: water. So that is a huge misconception whenever we're talking 616 00:36:12,780 --> 00:36:16,259 Dr. Eric Roy: to people about water quality. The other ones are the 617 00:36:16,260 --> 00:36:19,290 Dr. Eric Roy: types of contaminants that can pollute a water supply. Those 618 00:36:19,290 --> 00:36:20,969 Dr. Eric Roy: are things you're starting to see it more in the 619 00:36:20,969 --> 00:36:25,410 Dr. Eric Roy: news now, but things like microplastics and PFAS, sometimes those are 620 00:36:25,410 --> 00:36:29,580 Dr. Eric Roy: referred to as forever chemicals. Those are things that have 621 00:36:29,580 --> 00:36:33,719 Dr. Eric Roy: no taste as well. And then there's a third bucket 622 00:36:33,719 --> 00:36:36,390 Dr. Eric Roy: of contaminants that are things that are naturally found in 623 00:36:36,420 --> 00:36:40,620 Dr. Eric Roy: nature. These are things like arsenic. Arsenic doesn't generally come 624 00:36:40,620 --> 00:36:45,000 Dr. Eric Roy: from contaminated tap water, from pollution or anything like that, 625 00:36:45,660 --> 00:36:50,190 Dr. Eric Roy: it comes from the geology. All of those things, none 626 00:36:50,190 --> 00:36:53,160 Dr. Eric Roy: of them have any taste and people, they start to 627 00:36:53,160 --> 00:36:56,580 Dr. Eric Roy: get some complacency when it comes to it. They use 628 00:36:56,580 --> 00:37:00,090 Dr. Eric Roy: their tongue as the only sensor, the only detection mechanism. 629 00:37:00,120 --> 00:37:03,390 Dr. Eric Roy: And it's one of those things where when they finally 630 00:37:03,390 --> 00:37:06,630 Dr. Eric Roy: do get their water tested, they're surprised by the results. 631 00:37:06,660 --> 00:37:08,489 Dr. Eric Roy: So that's not a great thing. 632 00:37:09,719 --> 00:37:12,960 Rob Simmelkjaer: So Dr. Roy, we're talking to an audience right now 633 00:37:12,960 --> 00:37:15,450 Rob Simmelkjaer: that is probably planning on consuming a lot of water 634 00:37:15,480 --> 00:37:18,390 Rob Simmelkjaer: over the next few months as they train for fall 635 00:37:18,390 --> 00:37:21,480 Rob Simmelkjaer: races. They're in all kinds of different places with all 636 00:37:21,480 --> 00:37:27,718 Rob Simmelkjaer: kinds of different water systems in their communities. What's your one- size- fits- 637 00:37:27,719 --> 00:37:31,620 Rob Simmelkjaer: all recommendation to people when it comes to what water 638 00:37:31,620 --> 00:37:33,930 Rob Simmelkjaer: to drink, not knowing where they're coming? Should they all 639 00:37:33,930 --> 00:37:36,779 Rob Simmelkjaer: get their water tested? Should they all be drinking bottled 640 00:37:36,780 --> 00:37:39,239 Rob Simmelkjaer: water during their training blocks? 641 00:37:39,239 --> 00:37:42,660 Dr. Eric Roy: Sure. So I guess the one- size- fits- all knowledge 642 00:37:42,660 --> 00:37:44,370 Dr. Eric Roy: I would give, and I realize it's a cop out, 643 00:37:44,370 --> 00:37:47,580 Dr. Eric Roy: is understand what's in your water. So if you're on 644 00:37:47,580 --> 00:37:50,820 Dr. Eric Roy: a city, the city will provide data for you on 645 00:37:50,820 --> 00:37:53,850 Dr. Eric Roy: that. If you're on a private well, you are responsible 646 00:37:53,850 --> 00:37:58,260 Dr. Eric Roy: for both testing and treating your water. So understanding what's 647 00:37:58,260 --> 00:38:00,840 Dr. Eric Roy: in your water is the first thing. That's step one. 648 00:38:01,260 --> 00:38:04,650 Dr. Eric Roy: Step two is understanding like, " Okay, I'm noticing these problems 649 00:38:04,650 --> 00:38:08,910 Dr. Eric Roy: with my water. Maybe the contaminants aren't found at illegal 650 00:38:08,910 --> 00:38:12,420 Dr. Eric Roy: levels, but maybe they're at non- optimal levels. They're above 651 00:38:12,960 --> 00:38:16,500 Dr. Eric Roy: the health- only targets but they're still legal to drink." 652 00:38:16,770 --> 00:38:19,020 Dr. Eric Roy: Those are instances where a lot of people are taking 653 00:38:19,020 --> 00:38:21,660 Dr. Eric Roy: a step and actually getting a product to filter the 654 00:38:21,660 --> 00:38:24,450 Dr. Eric Roy: water in their home. And in order to do that, 655 00:38:24,450 --> 00:38:26,790 Dr. Eric Roy: you need to know what you're protecting against. So step 656 00:38:26,790 --> 00:38:28,500 Dr. Eric Roy: one is understanding what's in your water. 657 00:38:28,710 --> 00:38:32,790 Becs Gentry: It's kind of crazy. My mind is now in that level 658 00:38:32,790 --> 00:38:38,700 Becs Gentry: of conspiracy in a weird way of like, we're not 659 00:38:38,700 --> 00:38:43,110 Becs Gentry: going to go into that right now at all. But you live in 660 00:38:43,110 --> 00:38:45,570 Becs Gentry: a city and yes, the city has to give you 661 00:38:45,570 --> 00:38:49,050 Becs Gentry: the numbers of what's in your water, but at the 662 00:38:49,050 --> 00:38:53,940 Becs Gentry: same time, is it right? And coupling that with, as 663 00:38:53,940 --> 00:38:57,210 Becs Gentry: you said, old buildings. New York is full of old 664 00:38:57,210 --> 00:39:00,630 Becs Gentry: buildings. I live in Brooklyn. There are all of these 665 00:39:00,630 --> 00:39:04,739 Becs Gentry: old townhouses that are crumbly walls and yes, the pipes 666 00:39:04,739 --> 00:39:08,489 Becs Gentry: are terrible. But we don't do much about it. We just 667 00:39:08,850 --> 00:39:12,420 Becs Gentry: get our water filters and we use those and keep 668 00:39:12,420 --> 00:39:15,810 Becs Gentry: our fingers crossed that it's doing the right thing. When 669 00:39:15,810 --> 00:39:19,469 Becs Gentry: it comes to, let's say, enhancing the water that you 670 00:39:19,469 --> 00:39:22,680 Becs Gentry: have at home, you're doing your very best, what do 671 00:39:22,680 --> 00:39:25,799 Becs Gentry: you think about putting things like those electrolyte powders in 672 00:39:25,890 --> 00:39:29,760 Becs Gentry: to help boost what you've got at home? 673 00:39:30,120 --> 00:39:33,479 Dr. Eric Roy: Oh, those can be great things as athletes. We understand 674 00:39:33,479 --> 00:39:35,819 Dr. Eric Roy: ourselves a lot. I think a couple of us have 675 00:39:35,819 --> 00:39:39,120 Dr. Eric Roy: talked about how we sweat a lot. And when you're 676 00:39:39,120 --> 00:39:41,670 Dr. Eric Roy: thinking about those types of things, I always leaned on 677 00:39:41,670 --> 00:39:44,550 Dr. Eric Roy: my coach and my doctor to help me figure out 678 00:39:44,550 --> 00:39:48,270 Dr. Eric Roy: exactly what electrolytes and what kind of balance I needed 679 00:39:48,270 --> 00:39:51,989 Dr. Eric Roy: in my water. So I am a huge advocate of 680 00:39:51,989 --> 00:39:55,830 Dr. Eric Roy: that, but it's so individualized in my experience that I 681 00:39:55,830 --> 00:39:57,900 Dr. Eric Roy: don't want to give general guidance here on that. That's 682 00:39:57,900 --> 00:40:00,270 Dr. Eric Roy: something that you really want to work with your coach. 683 00:40:00,270 --> 00:40:03,900 Dr. Eric Roy: And if you're working with a performance doctor, that's a 684 00:40:03,900 --> 00:40:06,180 Dr. Eric Roy: great conversation to have to make sure that you're getting 685 00:40:06,180 --> 00:40:07,260 Dr. Eric Roy: the electrolytes you need. 686 00:40:08,310 --> 00:40:14,850 Becs Gentry: Yeah. But it doesn't delete potentially bad water. You know 687 00:40:14,850 --> 00:40:19,500 Becs Gentry: what I'm saying? It can help to a physical element per your 688 00:40:19,500 --> 00:40:24,330 Becs Gentry: doctor physician's guidelines. But yeah, you still need to do 689 00:40:24,330 --> 00:40:26,310 Becs Gentry: your own research as you say, understand where your water's 690 00:40:26,310 --> 00:40:27,570 Becs Gentry: coming from and then couple it- 691 00:40:28,680 --> 00:40:30,870 Dr. Eric Roy: There's the things you want in your water, which are 692 00:40:30,870 --> 00:40:33,000 Dr. Eric Roy: the electrolytes and the things you don't want in your 693 00:40:33,000 --> 00:40:36,030 Dr. Eric Roy: water. The product that you have in your home, that's 694 00:40:36,030 --> 00:40:39,030 Dr. Eric Roy: going to delete the things that you don't want in 695 00:40:39,030 --> 00:40:41,670 Dr. Eric Roy: your water. And then you can add back the things 696 00:40:41,670 --> 00:40:44,130 Dr. Eric Roy: that are going to get you to your optimal performance level. 697 00:40:44,640 --> 00:40:44,910 Becs Gentry: Yeah. 698 00:40:45,270 --> 00:40:48,900 Rob Simmelkjaer: Yeah. And let's maybe talk a bit more about electrolytes 699 00:40:48,900 --> 00:40:51,930 Rob Simmelkjaer: and actually may go back to Dr. Duffy for this. 700 00:40:51,930 --> 00:40:56,550 Rob Simmelkjaer: We talked about the role that sweating plays and humidity 701 00:40:56,550 --> 00:40:59,730 Rob Simmelkjaer: and how that makes it less effective. Let's talk about, 702 00:41:00,450 --> 00:41:04,860 Rob Simmelkjaer: we all know sweat is salty. For some, more salty 703 00:41:04,860 --> 00:41:08,850 Rob Simmelkjaer: than others, but those are the electrolytes that are leaving 704 00:41:08,850 --> 00:41:12,390 Rob Simmelkjaer: your body, the sodium that's coming out as you sweat. 705 00:41:12,600 --> 00:41:16,020 Rob Simmelkjaer: So let's talk about the importance of replacing that sodium 706 00:41:16,020 --> 00:41:18,000 Rob Simmelkjaer: and of course some of the consequences that can come 707 00:41:18,000 --> 00:41:21,180 Rob Simmelkjaer: from not doing that, which we've seen tragically in some 708 00:41:21,180 --> 00:41:22,020 Rob Simmelkjaer: endurance events. 709 00:41:23,940 --> 00:41:26,370 Dr. Eamon Duffy: Yeah, I would say just like Dr. Roy mentioned, it's 710 00:41:26,370 --> 00:41:31,380 Dr. Eamon Duffy: individualized for each person and it's hard to give broad 711 00:41:31,380 --> 00:41:36,930 Dr. Eamon Duffy: guidance about electrolytes. But I would say during the summer 712 00:41:36,930 --> 00:41:41,010 Dr. Eamon Duffy: months, don't hesitate to put those electrolyte gels or the 713 00:41:41,010 --> 00:41:44,580 Dr. Eamon Duffy: supplements into the water because you do know you're going 714 00:41:44,580 --> 00:41:49,710 Dr. Eamon Duffy: to be losing a lot more of it. The way 715 00:41:49,710 --> 00:41:53,040 Dr. Eamon Duffy: that the body pulls water out in some ways is 716 00:41:53,040 --> 00:41:57,180 Dr. Eamon Duffy: like water and salt travel together. They pull one another 717 00:41:57,300 --> 00:42:02,460 Dr. Eamon Duffy: out onto the skin and so you're losing salt. And 718 00:42:02,730 --> 00:42:07,080 Dr. Eamon Duffy: salt also helps keep the circulating blood volume within the 719 00:42:07,080 --> 00:42:10,530 Dr. Eamon Duffy: vasculature to some degree and keeps it moving in the 720 00:42:10,530 --> 00:42:13,560 Dr. Eamon Duffy: right direction towards those muscles. And so you want to 721 00:42:13,560 --> 00:42:19,050 Dr. Eamon Duffy: have enough salt circulating to help do that. So I 722 00:42:19,050 --> 00:42:22,440 Dr. Eamon Duffy: would say it's hard to know how much each person 723 00:42:22,440 --> 00:42:24,690 Dr. Eamon Duffy: needs. A lot of it is kind of trial and 724 00:42:24,690 --> 00:42:28,680 Dr. Eamon Duffy: error. People sometimes come to me saying, " Hey, I want 725 00:42:28,680 --> 00:42:31,410 Dr. Eamon Duffy: to do a sweat test, salt test," all that sort 726 00:42:31,410 --> 00:42:34,500 Dr. Eamon Duffy: of stuff. And I say, " We can do those things, 727 00:42:34,500 --> 00:42:37,259 Dr. Eamon Duffy: but really it's trial and error." And that's part of 728 00:42:37,260 --> 00:42:40,589 Dr. Eamon Duffy: the fun of being an endurance athlete and the chess 729 00:42:40,590 --> 00:42:44,069 Dr. Eamon Duffy: that goes into all of this is let's try some 730 00:42:44,070 --> 00:42:46,469 Dr. Eamon Duffy: electrolytes this weekend on your long run. See if you 731 00:42:46,469 --> 00:42:48,629 Dr. Eamon Duffy: feel better. Oh, I do feel better. All right, let's 732 00:42:48,630 --> 00:42:52,080 Dr. Eamon Duffy: keep it going. That's all it is. There's no magic 733 00:42:52,080 --> 00:42:55,860 Dr. Eamon Duffy: formula that we plug in. It's just trying different things 734 00:42:55,860 --> 00:42:58,290 Dr. Eamon Duffy: and some people need more electrolytes than others. And if 735 00:42:58,290 --> 00:43:02,880 Dr. Eamon Duffy: it benefits you, you feel better, keep going, keeping in 736 00:43:02,880 --> 00:43:04,770 Dr. Eamon Duffy: mind that on those hotter days you're going to be 737 00:43:04,770 --> 00:43:08,580 Dr. Eamon Duffy: losing more salt. And everybody should be taking in those 738 00:43:08,580 --> 00:43:14,340 Dr. Eamon Duffy: electrolyte tabs, which have really become much more accessible and 739 00:43:14,340 --> 00:43:16,620 Dr. Eamon Duffy: people are more aware of it, that it's not just 740 00:43:17,100 --> 00:43:20,790 Dr. Eamon Duffy: necessarily water that you should be taking in but electrolytes 741 00:43:20,790 --> 00:43:22,830 Dr. Eamon Duffy: with it. And New York Road Runners does such a great 742 00:43:22,830 --> 00:43:25,350 Dr. Eamon Duffy: job of providing a lot of this stuff on race 743 00:43:25,350 --> 00:43:29,250 Dr. Eamon Duffy: day at the sessions. It's not just water. There's Gatorade 744 00:43:29,250 --> 00:43:33,120 Dr. Eamon Duffy: there. I forget if it's Gatorade, but there are sports 745 00:43:33,120 --> 00:43:36,000 Dr. Eamon Duffy: drinks at a lot of them. The gels now combine, 746 00:43:36,000 --> 00:43:40,650 Dr. Eamon Duffy: it's not just carbs, but carbs plus sodium. If you're 747 00:43:40,650 --> 00:43:43,439 Dr. Eamon Duffy: taking bicarb, which a lot of serious runners are now 748 00:43:43,440 --> 00:43:48,239 Dr. Eamon Duffy: taking, the bicarb comes with a lot of sodium as well. 749 00:43:48,239 --> 00:43:50,310 Dr. Eamon Duffy: So make sure you're factoring that in, that if you're 750 00:43:50,310 --> 00:43:53,850 Dr. Eamon Duffy: taking bicarb before a race, and again, this is experienced 751 00:43:53,850 --> 00:43:57,989 Dr. Eamon Duffy: runners, you're getting a big sodium load to start. So 752 00:43:57,989 --> 00:44:00,450 Dr. Eamon Duffy: just know what's in, as Dr. Roy said, all of the 753 00:44:00,450 --> 00:44:05,160 Dr. Eamon Duffy: supplements you're taking. Read the labels, plug them into ChatGPT, 754 00:44:05,160 --> 00:44:08,730 Dr. Eamon Duffy: whatever it is that you use and educate yourself. And 755 00:44:08,730 --> 00:44:11,160 Dr. Eamon Duffy: that's part of the fun. This is all meant to 756 00:44:11,160 --> 00:44:15,480 Dr. Eamon Duffy: be enjoyable learning experience, and you're kind of altering the 757 00:44:15,480 --> 00:44:19,980 Dr. Eamon Duffy: gears in your body to optimize performance. And electrolytes are a 758 00:44:19,980 --> 00:44:20,850 Dr. Eamon Duffy: key part of that. 759 00:44:21,510 --> 00:44:23,580 Rob Simmelkjaer: I'd love to say that I planned to be drinking 760 00:44:23,580 --> 00:44:26,790 Rob Simmelkjaer: from a Maurten water bottle during this podcast, but it 761 00:44:26,790 --> 00:44:30,540 Rob Simmelkjaer: just happened to be the one nearest my desk here. So I just grabbed it. 762 00:44:30,870 --> 00:44:34,020 Rob Simmelkjaer: But yes, we do provide a lot. It is Gatorade as well 763 00:44:34,380 --> 00:44:38,520 Rob Simmelkjaer: as Maurten Gel. And yeah, it's a key. So I think that 764 00:44:38,520 --> 00:44:42,870 Rob Simmelkjaer: trial and error is the right answer. And you do that 765 00:44:43,080 --> 00:44:46,080 Rob Simmelkjaer: during your training block, during your summer. You get to 766 00:44:46,080 --> 00:44:49,560 Rob Simmelkjaer: know what works, what doesn't work. Dr. Roy, anything else 767 00:44:49,560 --> 00:44:51,390 Rob Simmelkjaer: you want to add in terms of what people should 768 00:44:51,390 --> 00:44:54,090 Rob Simmelkjaer: be looking for maybe when they look at some of 769 00:44:54,090 --> 00:44:59,969 Rob Simmelkjaer: these salt tabs and other products that provide some of 770 00:44:59,969 --> 00:45:01,020 Rob Simmelkjaer: the sodium that's needed? 771 00:45:01,230 --> 00:45:04,050 Dr. Eric Roy: Yeah, it's the sodium and it's the minerals. So just 772 00:45:04,050 --> 00:45:07,020 Dr. Eric Roy: making sure it's high quality. And the big thing is 773 00:45:07,020 --> 00:45:10,770 Dr. Eric Roy: just palatability. That's been my experience both as a scientist 774 00:45:10,770 --> 00:45:14,339 Dr. Eric Roy: and as an athlete as well is if it doesn't 775 00:45:14,340 --> 00:45:16,350 Dr. Eric Roy: taste good, you're going to look for excuses not to 776 00:45:16,350 --> 00:45:20,759 Dr. Eric Roy: consume it. And we all know where that leads. And 777 00:45:21,239 --> 00:45:24,450 Dr. Eric Roy: like Dr. Duffy said, it is about experimentation. 778 00:45:26,969 --> 00:45:30,600 Rob Simmelkjaer: All right. Well, let's transition to maybe the hardest part 779 00:45:30,600 --> 00:45:35,279 Rob Simmelkjaer: of this entire summer running thing, the actual running and 780 00:45:35,670 --> 00:45:38,700 Rob Simmelkjaer: the training that we all have to go through in 781 00:45:38,700 --> 00:45:44,130 Rob Simmelkjaer: these blocks. Coach Ben Delaney, let's start with I guess 782 00:45:44,130 --> 00:45:48,540 Rob Simmelkjaer: the philosophy that we use at New York Road Runners 783 00:45:49,830 --> 00:45:53,940 Rob Simmelkjaer: on our group training runs and in our long runs 784 00:45:53,940 --> 00:45:56,430 Rob Simmelkjaer: with Team for Kids and all the places where we 785 00:45:56,430 --> 00:46:00,600 Rob Simmelkjaer: are training runners, which is training by effort and not 786 00:46:00,600 --> 00:46:03,270 Rob Simmelkjaer: by pace. And I will tell you that when I 787 00:46:03,270 --> 00:46:06,989 Rob Simmelkjaer: first started running with you guys in group training, it 788 00:46:06,989 --> 00:46:08,820 Rob Simmelkjaer: took me a while to get my head around that 789 00:46:08,820 --> 00:46:11,430 Rob Simmelkjaer: because I think about a pace. I'm like, " Well, wait 790 00:46:11,430 --> 00:46:15,540 Rob Simmelkjaer: a second. We're going to run here today. What pace 791 00:46:15,540 --> 00:46:18,330 Rob Simmelkjaer: is this group running? You got to be running... What 792 00:46:18,330 --> 00:46:21,239 Rob Simmelkjaer: should I be doing? Should I be doing seven, eight, nine- 793 00:46:21,239 --> 00:46:23,489 Rob Simmelkjaer: minute miles?" And you guys always bring it back to 794 00:46:23,489 --> 00:46:27,180 Rob Simmelkjaer: the effort level. What does that mean in practice and why? 795 00:46:27,420 --> 00:46:30,359 Ben Delaney: Yeah, it is kind of an interesting concept to think about and to wrap 796 00:46:30,360 --> 00:46:33,000 Ben Delaney: your head around does take time. And the simplest thing 797 00:46:33,000 --> 00:46:34,860 Ben Delaney: that I use as a coach when someone comes to 798 00:46:34,860 --> 00:46:37,020 Ben Delaney: me, I say, " You use the talk test. Can you 799 00:46:37,020 --> 00:46:39,960 Ben Delaney: talk and how much can you talk while you're doing 800 00:46:39,960 --> 00:46:42,870 Ben Delaney: the effort?" Dr. Duffy touched on it earlier when you saw 801 00:46:42,870 --> 00:46:45,330 Ben Delaney: a 24- year- old running up the hill doing certain 802 00:46:45,330 --> 00:46:47,580 Ben Delaney: things. Now everyone is going to be in a different 803 00:46:47,580 --> 00:46:49,800 Ben Delaney: space when they're there, and maybe you're a better summer 804 00:46:49,800 --> 00:46:52,710 Ben Delaney: runner or a better winter runner. So it goes down 805 00:46:52,710 --> 00:46:55,920 Ben Delaney: to each individualized. But when we look at effort- based, 806 00:46:56,280 --> 00:46:58,380 Ben Delaney: I use a talk test. And when we look at 807 00:46:58,380 --> 00:47:01,529 Ben Delaney: a marathon training plan, when 80 to 85% of your running should 808 00:47:01,530 --> 00:47:04,890 Ben Delaney: be at what we consider a conversational pace, you should 809 00:47:04,890 --> 00:47:07,620 Ben Delaney: be able to not quite do exactly what we're doing 810 00:47:07,620 --> 00:47:09,690 Ben Delaney: here, but you should be able to have a conversation 811 00:47:09,690 --> 00:47:12,719 Ben Delaney: to a certain extent for the bulk of your training. 812 00:47:12,719 --> 00:47:15,870 Ben Delaney: It's those other 15, 20% where yeah, you got to work 813 00:47:15,870 --> 00:47:18,210 Ben Delaney: harder and you're going to do that. So I tell people 814 00:47:18,210 --> 00:47:20,910 Ben Delaney: when you first start, just how much can you talk? 815 00:47:20,910 --> 00:47:22,980 Ben Delaney: And I always make the joke, it's New York. Talk 816 00:47:22,980 --> 00:47:26,670 Ben Delaney: to yourself. Nobody will think differently. It's okay. It's New York. We 817 00:47:26,670 --> 00:47:30,000 Ben Delaney: all talk to ourselves here. But really you do that. I 818 00:47:30,000 --> 00:47:32,160 Ben Delaney: was actually running with somebody with Team for Kids this 819 00:47:32,160 --> 00:47:34,469 Ben Delaney: past weekend. They had come to our first workouts, or 820 00:47:34,500 --> 00:47:35,940 Ben Delaney: they actually came to their first. We'd been running for 821 00:47:35,940 --> 00:47:38,400 Ben Delaney: a while and they were not really sure. And I 822 00:47:38,670 --> 00:47:40,380 Ben Delaney: went up to them, I tried to have a conversation 823 00:47:40,380 --> 00:47:43,020 Ben Delaney: and they could not. So I knew immediately that they 824 00:47:43,050 --> 00:47:45,510 Ben Delaney: were working way too hard for what they wanted to 825 00:47:45,510 --> 00:47:47,489 Ben Delaney: be at. And they were like, " Well, my heart rate says 826 00:47:47,489 --> 00:47:49,590 Ben Delaney: this." I'm like, " Yeah, but I'm asking you how you're 827 00:47:49,590 --> 00:47:52,439 Ben Delaney: doing." And you're saying, " I'm doing fine." I'm like, " We 828 00:47:52,440 --> 00:47:55,200 Ben Delaney: should be at a conversational long run pace today. This should 829 00:47:55,230 --> 00:47:57,719 Ben Delaney: not be tough." So I simply backed them off of 830 00:47:58,650 --> 00:48:00,719 Ben Delaney: the pace that they were running. We went from, I 831 00:48:00,719 --> 00:48:02,489 Ben Delaney: think we're like a high nine to a mid- 10 832 00:48:02,489 --> 00:48:04,890 Ben Delaney: to a high 10, and all of a sudden, bam, they were 833 00:48:04,890 --> 00:48:08,850 Ben Delaney: much more comfortable and they were able to sustain the 834 00:48:08,850 --> 00:48:12,360 Ben Delaney: effort. I say effort, not the pace because Dr. Duffy 835 00:48:12,360 --> 00:48:15,960 Ben Delaney: touched on earlier, we get wrapped up in our paces 836 00:48:15,960 --> 00:48:17,910 Ben Delaney: and everything. And it's like, yeah, we know what we want to 837 00:48:17,910 --> 00:48:22,560 Ben Delaney: do at our marathon, but right now in the summertime, it's 838 00:48:22,560 --> 00:48:24,870 Ben Delaney: a reset. It's a mental reset to say, hold on, 839 00:48:25,620 --> 00:48:27,300 Ben Delaney: I know what I want to do. But if I 840 00:48:27,300 --> 00:48:29,370 Ben Delaney: can put in the effort, I'm going to make the 841 00:48:29,370 --> 00:48:32,130 Ben Delaney: physical and physiological gains that are going to help me 842 00:48:32,130 --> 00:48:35,129 Ben Delaney: down the road. But I also have to remember I may 843 00:48:35,130 --> 00:48:37,140 Ben Delaney: have a run tomorrow. I may have a run in 844 00:48:37,140 --> 00:48:39,870 Ben Delaney: two days. I've got other speed work. I may only 845 00:48:39,870 --> 00:48:42,330 Ben Delaney: be in the first four weeks of a 16- week training plan. 846 00:48:42,690 --> 00:48:45,870 Ben Delaney: And you want to get to the start line healthy. 847 00:48:45,900 --> 00:48:47,250 Ben Delaney: You want to get to the start line ready to 848 00:48:47,250 --> 00:48:48,930 Ben Delaney: run the race that you trained for. And if you over- 849 00:48:48,930 --> 00:48:52,080 Ben Delaney: train and it's so easy to overtrain and overwork and make 850 00:48:52,080 --> 00:48:54,420 Ben Delaney: up miles and do all the wrong things, that if 851 00:48:54,450 --> 00:48:57,150 Ben Delaney: you just do too much too early and don't focus 852 00:48:57,150 --> 00:49:00,360 Ben Delaney: on the things and your body is telling you something, you just have 853 00:49:00,360 --> 00:49:02,850 Ben Delaney: to listen to it. And when you do, then you 854 00:49:02,850 --> 00:49:05,910 Ben Delaney: begin to reset, readjust, and then it's like, okay, now 855 00:49:05,910 --> 00:49:07,469 Ben Delaney: I get this. And that's really what we preach in 856 00:49:07,980 --> 00:49:11,190 Ben Delaney: New York Road Runners training is, hey, look, you're putting 857 00:49:11,190 --> 00:49:13,710 Ben Delaney: in the work, but don't put in so much work 858 00:49:13,710 --> 00:49:16,680 Ben Delaney: that you're setting yourself back for later on in your training 859 00:49:16,680 --> 00:49:18,600 Ben Delaney: because you want to feel as good as you do 860 00:49:18,600 --> 00:49:20,580 Ben Delaney: in July, as tough as it can be. When you get 861 00:49:20,580 --> 00:49:23,730 Ben Delaney: to September, October, you still want to have other gears 862 00:49:23,730 --> 00:49:25,260 Ben Delaney: to go with and to be able to do what 863 00:49:25,260 --> 00:49:27,480 Ben Delaney: you need to, to then get to the taper, to get to the 864 00:49:27,480 --> 00:49:30,750 Ben Delaney: start line in Staten Island, to then run the best 26. 865 00:49:30,750 --> 00:49:31,980 Ben Delaney: 2 miles the world's ever seen. 866 00:49:32,489 --> 00:49:41,160 Becs Gentry: Yeah. Agreed. I love the effort, not pace. I think 867 00:49:41,160 --> 00:49:45,989 Becs Gentry: that's a huge message for everyone running, not just in 868 00:49:45,989 --> 00:49:49,469 Becs Gentry: summer I think throughout the year. I think we definitely 869 00:49:49,860 --> 00:49:54,989 Becs Gentry: are so, so distracted by the numerical side of running, 870 00:49:54,989 --> 00:50:00,780 Becs Gentry: how far, how fast, how often that we forget, okay, 871 00:50:01,020 --> 00:50:03,719 Becs Gentry: the vast majority of us are not professional athletes. We are 872 00:50:03,719 --> 00:50:06,300 Becs Gentry: doing it as a hobby. And as Dr. Duffy said, 873 00:50:06,570 --> 00:50:09,270 Becs Gentry: it's supposed to be fun. Your hobbies are supposed to 874 00:50:09,270 --> 00:50:13,590 Becs Gentry: be something that fills you with joy and happiness and 875 00:50:13,590 --> 00:50:17,070 Becs Gentry: not something that you dread and makes you feel really 876 00:50:17,160 --> 00:50:21,000 Becs Gentry: bad about yourself and lack confidence over. So I like 877 00:50:21,000 --> 00:50:23,700 Becs Gentry: that effort. Yeah, can I chat with my friends? Can 878 00:50:23,700 --> 00:50:26,610 Becs Gentry: I use this as a social hour, my long run? 879 00:50:26,850 --> 00:50:28,410 Becs Gentry: Perfect. That's what it's supposed to be. 880 00:50:28,770 --> 00:50:32,790 Rob Simmelkjaer: The effort level also can make sense that it's variable. 881 00:50:33,150 --> 00:50:34,650 Rob Simmelkjaer: I guess that's one of the things that makes it 882 00:50:34,650 --> 00:50:38,819 Rob Simmelkjaer: great for summer running is your 60% effort may be 883 00:50:38,820 --> 00:50:41,460 Rob Simmelkjaer: one pace when it's 60 degrees and it's going to 884 00:50:41,460 --> 00:50:43,650 Rob Simmelkjaer: be a very different pace when it's 80 degrees. 885 00:50:45,420 --> 00:50:48,420 Ben Delaney: And Dr. Duffy talked about earlier, humidity is a huge 886 00:50:48,420 --> 00:50:52,170 Ben Delaney: factor in that. I mean, 2025 United Airlines NYC Half, 887 00:50:52,170 --> 00:50:53,969 Ben Delaney: the first time we crossed the Brooklyn Bridge, we had 888 00:50:53,969 --> 00:50:56,580 Ben Delaney: a cool day, but man, it was foggy and we 889 00:50:56,580 --> 00:51:01,350 Ben Delaney: had humidity. And people were like, whoa. And we come out of a winter training cycle into 890 00:51:01,350 --> 00:51:04,350 Ben Delaney: what technically would've been the warmest, but the most humid 891 00:51:04,350 --> 00:51:06,570 Ben Delaney: day that we had. So all of a sudden, if your half- 892 00:51:06,570 --> 00:51:10,320 Ben Delaney: marathon effort is a seven or seven and a half, on a scale 893 00:51:10,320 --> 00:51:13,350 Ben Delaney: of one to 10, that's going to feel really hard 894 00:51:13,590 --> 00:51:15,270 Ben Delaney: because all of a sudden I've come out of this winter 895 00:51:15,270 --> 00:51:17,790 Ben Delaney: training when it's been in the 20s or 30s, maybe 896 00:51:17,790 --> 00:51:19,469 Ben Delaney: the 40- degree mark. All of sudden I hit a mid- 897 00:51:19,469 --> 00:51:24,540 Ben Delaney: 40 to a low 50, but 90% humidity. Now I'm 898 00:51:24,540 --> 00:51:27,029 Ben Delaney: running at a tank top in shorts, not long sleeves, 899 00:51:27,030 --> 00:51:31,200 Ben Delaney: jackets, gloves, hats, and I'm sweating profusely. And maybe I 900 00:51:31,200 --> 00:51:33,450 Ben Delaney: haven't done the things like Dr. Roy said, haven't done 901 00:51:33,450 --> 00:51:36,359 Ben Delaney: the hydration stuff during the winter months because I may 902 00:51:36,360 --> 00:51:37,890 Ben Delaney: not be sweating as much, so I don't have to 903 00:51:37,890 --> 00:51:41,130 Ben Delaney: drink as much water. False, big false right there, everybody. 904 00:51:41,130 --> 00:51:42,719 Ben Delaney: You still have to drink even when it's cold, you 905 00:51:42,719 --> 00:51:45,210 Ben Delaney: have to be hydrated all the time. I remember a 906 00:51:45,210 --> 00:51:47,069 Ben Delaney: lot of runners, I paced a two- hour group for 907 00:51:47,070 --> 00:51:49,980 Ben Delaney: that race and there were runners that were really struggling. 908 00:51:49,980 --> 00:51:52,529 Ben Delaney: We got to the 15K mark as you come off the 909 00:51:52,770 --> 00:51:55,200 Ben Delaney: FDR past the UN, up in the Times Square where 910 00:51:55,200 --> 00:51:58,050 Ben Delaney: you should be having all the energy, that 5K race 911 00:51:58,050 --> 00:52:01,469 Ben Delaney: in you, and runners really struggled. So humidity is such 912 00:52:01,469 --> 00:52:04,080 Ben Delaney: a factor in that. And so as we talk about rate of perceived 913 00:52:04,080 --> 00:52:06,870 Ben Delaney: exertion, the RPE, think about it from one to 10, 914 00:52:06,870 --> 00:52:10,770 Ben Delaney: five being your mid- range, level four to five should 915 00:52:10,770 --> 00:52:14,219 Ben Delaney: be your comfortable long run pace. Level six, we sometimes 916 00:52:14,219 --> 00:52:16,200 Ben Delaney: put that around that marathon effort. Seven, seven and a 917 00:52:16,200 --> 00:52:18,480 Ben Delaney: half, okay, now we're in the half- marathon effort range. 918 00:52:19,530 --> 00:52:23,460 Ben Delaney: Eight, 10K, 5K, eight and a half. Nine's your mile. 919 00:52:23,790 --> 00:52:26,489 Ben Delaney: 10 is an all- out sprint for all of us who 920 00:52:26,489 --> 00:52:29,009 Ben Delaney: want to be Usain Bolt, out in the world or 921 00:52:29,160 --> 00:52:31,259 Ben Delaney: any of our sprinters out there. But that's how you 922 00:52:31,260 --> 00:52:33,510 Ben Delaney: can kind of look at that, but it is variable 923 00:52:33,510 --> 00:52:36,239 Ben Delaney: based on time of year. And again, it's how you 924 00:52:36,239 --> 00:52:38,190 Ben Delaney: look at it. And we talked about heart rate earlier. 925 00:52:38,190 --> 00:52:40,770 Ben Delaney: If we're using a wrist rate, it may not be 926 00:52:40,770 --> 00:52:42,780 Ben Delaney: as accurate as you think. The chest strap is going 927 00:52:42,780 --> 00:52:44,969 Ben Delaney: to be your most accurate piece of information you're going 928 00:52:44,969 --> 00:52:48,210 Ben Delaney: to get, but so many things will factor into heart rate-- 929 00:52:49,260 --> 00:52:52,200 Ben Delaney: coffee, lack of sleep, if you have kids. I have 930 00:52:52,200 --> 00:52:54,239 Ben Delaney: a 21- year- old, love the kid to death, but 931 00:52:54,239 --> 00:52:56,340 Ben Delaney: sometimes he makes me want to pull my hair out 932 00:52:56,370 --> 00:53:00,090 Ben Delaney: what's left of it. But it's all the factors of 933 00:53:00,090 --> 00:53:02,759 Ben Delaney: life will impact your heart rate. So again, if we talk 934 00:53:03,060 --> 00:53:06,210 Ben Delaney: about the effort level, how much can you talk, when 935 00:53:06,210 --> 00:53:08,339 Ben Delaney: can you talk, and at different points of your workout. 936 00:53:08,370 --> 00:53:10,620 Ben Delaney: Hey, it all feels good at mile one. Let's be 937 00:53:10,620 --> 00:53:13,739 Ben Delaney: a hundred percent honest. But if I'm in a two- 938 00:53:13,739 --> 00:53:16,530 Ben Delaney: hour run or a 10- mile run, whatever I may 939 00:53:16,530 --> 00:53:20,460 Ben Delaney: be doing, am I still feeling as comfortable or as 940 00:53:20,489 --> 00:53:24,000 Ben Delaney: good at mile eight or nine or 90 or so 941 00:53:24,210 --> 00:53:26,880 Ben Delaney: minutes into my run? That should be a good telling 942 00:53:26,880 --> 00:53:29,640 Ben Delaney: factor of how hard you have worked because remember, it's 943 00:53:29,640 --> 00:53:31,320 Ben Delaney: not one run that's going to make your race. It's 944 00:53:31,320 --> 00:53:33,239 Ben Delaney: the volume of work that's going to prepare you for 945 00:53:33,239 --> 00:53:33,810 Ben Delaney: your start line. 946 00:53:34,290 --> 00:53:37,410 Becs Gentry: Yeah, I love that. I love that. Oh my gosh, have 947 00:53:37,410 --> 00:53:41,670 Becs Gentry: so much information here to digest and to take away. 948 00:53:42,690 --> 00:53:47,010 Becs Gentry: As we said, I don't know. I'm not a meteorologist, 949 00:53:47,400 --> 00:53:49,259 Becs Gentry: but it feels like we're not even halfway through summer 950 00:53:50,070 --> 00:53:52,770 Becs Gentry: here in New York right now. But we have already 951 00:53:52,770 --> 00:53:57,569 Becs Gentry: had so many days where just walking the dog around 952 00:53:57,570 --> 00:54:00,900 Becs Gentry: the block has felt like a 10- mile run on 953 00:54:00,900 --> 00:54:06,960 Becs Gentry: some days. So hopefully our listeners have taken your advice, 954 00:54:06,960 --> 00:54:09,690 Becs Gentry: your words of wisdom, and a lot of words of 955 00:54:09,690 --> 00:54:13,380 Becs Gentry: experience here too with them. But we're going to ask 956 00:54:13,380 --> 00:54:16,500 Becs Gentry: you one more thing before we say goodbye to each 957 00:54:16,500 --> 00:54:21,870 Becs Gentry: of you. After when this ends, when we're through into 958 00:54:21,870 --> 00:54:26,549 Becs Gentry: autumn, when the summer training has completed itself, what is 959 00:54:26,550 --> 00:54:30,360 Becs Gentry: the one thing a runner should trust about their fitness 960 00:54:30,360 --> 00:54:33,450 Becs Gentry: when the weather finally breaks? I'll start with you, Ben, 961 00:54:35,790 --> 00:54:36,989 Becs Gentry: as the resident coach. 962 00:54:37,350 --> 00:54:39,660 Ben Delaney: Right. And I will say trust in the work that you 963 00:54:39,660 --> 00:54:42,780 Ben Delaney: have done, even though maybe your runs have really been 964 00:54:42,780 --> 00:54:44,700 Ben Delaney: tougher than you think, or maybe you've never hit the 965 00:54:44,700 --> 00:54:46,560 Ben Delaney: marathon pace and you're like, " There is no way if 966 00:54:46,560 --> 00:54:48,718 Ben Delaney: I can't hold it for five miles or 10 miles, 967 00:54:48,719 --> 00:54:50,910 Ben Delaney: how am I going to hold it for 26.2?" You 968 00:54:50,910 --> 00:54:53,969 Ben Delaney: have to trust that you've still made the physical, the 969 00:54:53,969 --> 00:54:58,500 Ben Delaney: physiological, and the mental gains over your training. There may be 970 00:54:58,500 --> 00:55:01,500 Ben Delaney: some expectation adjustment or maybe some slight adjustments for other 971 00:55:01,500 --> 00:55:04,380 Ben Delaney: things. However, if you just trust in the work that 972 00:55:04,380 --> 00:55:06,060 Ben Delaney: you've done and put the effort in and the time 973 00:55:06,060 --> 00:55:08,430 Ben Delaney: in, you've prepared yourself for the race that you've trained 974 00:55:08,430 --> 00:55:10,620 Ben Delaney: for. And that's the biggest thing. That's the best thing 975 00:55:10,620 --> 00:55:11,880 Ben Delaney: and what we all want to be able to do. 976 00:55:12,540 --> 00:55:14,430 Becs Gentry: Love that. All right, Dr. Roy. 977 00:55:15,330 --> 00:55:19,500 Dr. Eric Roy: Big thing is enjoy it. Like Ben said, you've put 978 00:55:19,500 --> 00:55:24,239 Dr. Eric Roy: in all the time. You've trained yourself to do the 979 00:55:24,239 --> 00:55:27,360 Dr. Eric Roy: things that are just going to come automatically to you 980 00:55:27,360 --> 00:55:30,300 Dr. Eric Roy: once the weather breaks. So just enjoy that season. I 981 00:55:30,300 --> 00:55:30,690 Dr. Eric Roy: always did. 982 00:55:32,160 --> 00:55:34,739 Becs Gentry: Yes, absolutely. And finally, Dr. Duffy. 983 00:55:36,210 --> 00:55:40,980 Dr. Eamon Duffy: I would say keep hydrating. I think myself and a 984 00:55:40,980 --> 00:55:43,950 Dr. Eamon Duffy: lot of the runners I work with under- hydrate. They 985 00:55:43,950 --> 00:55:48,090 Dr. Eamon Duffy: don't drink enough water throughout the week leading up to 986 00:55:48,090 --> 00:55:50,700 Dr. Eamon Duffy: that big run. Maybe in the summer months when it's 987 00:55:50,700 --> 00:55:53,370 Dr. Eamon Duffy: hot, you're drinking more water and then it cools down 988 00:55:53,370 --> 00:55:56,940 Dr. Eamon Duffy: and you sort of deprioritize it a little bit and think 989 00:55:56,940 --> 00:55:59,670 Dr. Eamon Duffy: maybe I don't need that two liters a day now 990 00:55:59,670 --> 00:56:03,540 Dr. Eamon Duffy: that it's cooler out. You still need that water. Just 991 00:56:03,540 --> 00:56:05,549 Dr. Eamon Duffy: because you don't feel the sweat on you doesn't mean 992 00:56:05,550 --> 00:56:09,150 Dr. Eamon Duffy: that your body doesn't need to cool down. And so 993 00:56:09,660 --> 00:56:13,170 Dr. Eamon Duffy: I would say hydrate, hydrate, hydrate. There's a big focus 994 00:56:13,170 --> 00:56:17,939 Dr. Eamon Duffy: right now on high carbs and gels and all of that 995 00:56:17,940 --> 00:56:22,110 Dr. Eamon Duffy: stuff, but water is really the key to a lot 996 00:56:22,110 --> 00:56:26,009 Dr. Eamon Duffy: of this. So hydrate, hydrate, hydrate even into the fall, 997 00:56:26,010 --> 00:56:29,820 Dr. Eamon Duffy: cooler months, and you'll really reap the rewards of all of 998 00:56:29,910 --> 00:56:31,860 Dr. Eamon Duffy: the hard work you put in throughout the summer. 999 00:56:31,860 --> 00:56:33,330 Rob Simmelkjaer: All right. 1000 00:56:33,360 --> 00:56:34,291 Becs Gentry: Wonderful. Thank you. 1001 00:56:34,290 --> 00:56:38,969 Rob Simmelkjaer: Thank you all so much. Becs is right. We could talk about 1002 00:56:38,969 --> 00:56:41,910 Rob Simmelkjaer: this all day. We've talked about it in other podcasts 1003 00:56:41,910 --> 00:56:44,190 Rob Simmelkjaer: as well, so there's a lot of information out there. 1004 00:56:44,190 --> 00:56:47,400 Rob Simmelkjaer: But thanks to each of you for joining us, lending 1005 00:56:47,400 --> 00:56:50,610 Rob Simmelkjaer: a little bit of wisdom as our runners fight through 1006 00:56:50,670 --> 00:56:53,850 Rob Simmelkjaer: the summer months to get ready for fall. If that's 1007 00:56:53,850 --> 00:56:56,279 Rob Simmelkjaer: what they're doing, trying to run a fall marathon. Dr. 1008 00:56:56,280 --> 00:56:59,940 Rob Simmelkjaer: Eamon Duffy, Dr. Eric Roy, and our very own Ben 1009 00:56:59,940 --> 00:57:02,040 Rob Simmelkjaer: Delaney, thanks all very much. 1010 00:57:02,520 --> 00:57:05,370 Becs Gentry: Peloton has got something for whatever running mood you're in. 1011 00:57:05,820 --> 00:57:08,430 Becs Gentry: Try instructor- led runs and walks that are built to 1012 00:57:08,430 --> 00:57:11,430 Becs Gentry: fit into your routine with classes that help you stay 1013 00:57:11,430 --> 00:57:16,260 Becs Gentry: consistent, build speed, and be in the moment. Track your metrics, see 1014 00:57:16,260 --> 00:57:19,830 Becs Gentry: your progress, and train smarter. We've got it all to 1015 00:57:19,830 --> 00:57:23,370 Becs Gentry: help you reach your goals and stay on track. Peloton, 1016 00:57:23,640 --> 00:57:26,610 Becs Gentry: the official digital fitness partner of New York Road Runners. 1017 00:57:26,790 --> 00:57:29,310 Becs Gentry: Well, that does it for another episode of Set the 1018 00:57:29,310 --> 00:57:32,790 Becs Gentry: Pace. Thank you so much to today's guests, Dr. Eric 1019 00:57:32,790 --> 00:57:36,630 Becs Gentry: Roy, Dr. Eamon Duffy, and our very own coach, Ben Delaney. 1020 00:57:37,230 --> 00:57:40,320 Becs Gentry: If you like this episode, please go ahead, subscribe, rate, 1021 00:57:40,320 --> 00:57:42,630 Becs Gentry: or leave a comment for the show on whatever platform 1022 00:57:42,660 --> 00:57:45,090 Becs Gentry: you're listening on. This not only helps us, but it 1023 00:57:45,090 --> 00:57:48,450 Becs Gentry: helps others find out about the show too. In the 1024 00:57:48,450 --> 00:57:53,160 Becs Gentry: meantime, stay safe out there, stay hydrated and run strong, 1025 00:57:53,160 --> 00:57:54,390 Becs Gentry: my friends. We'll see you soon.