1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:12,000 --> 00:00:19,560 Speaker 1: I am Tom Holland and this is Fitness Disrupted. I 3 00:00:19,680 --> 00:00:23,200 Speaker 1: had a difficult time walking up the two flights of 4 00:00:23,320 --> 00:00:28,440 Speaker 1: stairs to the studio today, and I'm going to talk 5 00:00:28,480 --> 00:00:34,880 Speaker 1: about why. And I love to do shows and will 6 00:00:35,840 --> 00:00:40,600 Speaker 1: only do shows when I'm passionate about them. Received a 7 00:00:40,680 --> 00:00:43,919 Speaker 1: direct message from someone the other day saying how they 8 00:00:43,960 --> 00:00:46,440 Speaker 1: will love the show and they especially like when I 9 00:00:46,479 --> 00:00:50,440 Speaker 1: get worked up, and whenever I get worked up, I 10 00:00:50,479 --> 00:00:54,680 Speaker 1: always feel guilty. Is that the right word? Just you know, 11 00:00:55,000 --> 00:01:01,880 Speaker 1: I was taught Irish Catholic, raised crazy six boy family. 12 00:01:02,720 --> 00:01:06,760 Speaker 1: Just you know, be seen and not heard, but I 13 00:01:06,800 --> 00:01:09,440 Speaker 1: get it. So you know that is one of the 14 00:01:09,440 --> 00:01:11,800 Speaker 1: most amazing things about where I am in my career 15 00:01:12,480 --> 00:01:15,039 Speaker 1: is that I get to choose what I talk about 16 00:01:15,120 --> 00:01:17,680 Speaker 1: and when I talk about it. And I want to 17 00:01:17,720 --> 00:01:21,919 Speaker 1: bring you and will only bring you the best information 18 00:01:21,959 --> 00:01:26,399 Speaker 1: because this is too important. We're talking about your life, 19 00:01:27,280 --> 00:01:30,959 Speaker 1: how long you live, and how well you live. And 20 00:01:31,040 --> 00:01:35,480 Speaker 1: so yes, today I'm gonna talk about a race I 21 00:01:35,520 --> 00:01:40,600 Speaker 1: did today is two days out and that's the beauty. 22 00:01:40,680 --> 00:01:45,240 Speaker 1: It's a Tuesday. This show will air tomorrow and I 23 00:01:45,280 --> 00:01:47,320 Speaker 1: did the race. And I'm gonna talk about two days 24 00:01:47,319 --> 00:01:51,880 Speaker 1: ago Sunday, still sore, the late onset muscle sortes. So 25 00:01:51,920 --> 00:01:55,240 Speaker 1: I was sorry yesterday and I'm a little bit more 26 00:01:55,280 --> 00:01:59,640 Speaker 1: sore today. Is many of you can empathize with that 27 00:01:59,760 --> 00:02:03,000 Speaker 1: have worked out, done anything physical for the first time 28 00:02:03,120 --> 00:02:06,240 Speaker 1: or more than normal. I did a show on that 29 00:02:06,320 --> 00:02:10,040 Speaker 1: delayed on set muscle soreness. Why, Yes, you're generally sore 30 00:02:10,120 --> 00:02:13,400 Speaker 1: a day after something new, something harder, but it's the 31 00:02:13,440 --> 00:02:17,200 Speaker 1: two days after. But I'm also going to talk about 32 00:02:17,200 --> 00:02:20,519 Speaker 1: how you can help alleviate that a little bit. Can't 33 00:02:20,520 --> 00:02:22,399 Speaker 1: avoid it, really and when you, by the way, see 34 00:02:22,440 --> 00:02:27,080 Speaker 1: products that tell you just storr one yesterday, avoid delayed 35 00:02:27,120 --> 00:02:30,280 Speaker 1: on set muscle soreness. No, it's tiny micro tears in 36 00:02:30,280 --> 00:02:34,240 Speaker 1: your muscle tissue. They have to repair themselves. Can't avoid it. 37 00:02:34,320 --> 00:02:36,880 Speaker 1: You can minimize it a little bit. I think on 38 00:02:36,880 --> 00:02:39,480 Speaker 1: what to do, but I can't avoid it. And truthfully, 39 00:02:39,480 --> 00:02:44,880 Speaker 1: I love this feeling show as I did something. I 40 00:02:44,919 --> 00:02:50,240 Speaker 1: did something really fun. I collected, Yes, another amazing experience 41 00:02:50,320 --> 00:02:55,000 Speaker 1: at fifty two did the Vermont fIF k. And so 42 00:02:55,080 --> 00:02:59,640 Speaker 1: this is a race report, a verbal race report audio, 43 00:03:01,280 --> 00:03:05,560 Speaker 1: And what's interesting is try athletes, marathonnors oftentimes whatever race, 44 00:03:05,639 --> 00:03:08,320 Speaker 1: they will write race reports up now with the internet, 45 00:03:08,560 --> 00:03:12,720 Speaker 1: you post them. I've never really been someone to write them, 46 00:03:12,760 --> 00:03:15,840 Speaker 1: but I love talking about him. It's different for me 47 00:03:16,040 --> 00:03:21,320 Speaker 1: for whatever reason, just not motivated to put it, you know, 48 00:03:21,400 --> 00:03:24,280 Speaker 1: unless it's a book or something like that. But this 49 00:03:24,400 --> 00:03:26,320 Speaker 1: is fun and it's and it's in the moment and 50 00:03:26,400 --> 00:03:29,160 Speaker 1: it's now. And I did one about the Rim to 51 00:03:29,280 --> 00:03:31,839 Speaker 1: Rim to Rim, So if you haven't heard, that one 52 00:03:32,040 --> 00:03:35,640 Speaker 1: one of my most favorite experiences ever. And I've had 53 00:03:35,680 --> 00:03:39,160 Speaker 1: a lot where ran across the Grand Canyon and back 54 00:03:39,360 --> 00:03:44,480 Speaker 1: during COVID races were shut down and needed a challenge, 55 00:03:44,560 --> 00:03:47,800 Speaker 1: needed something different, needed something to get away from the craziness, 56 00:03:48,560 --> 00:03:52,080 Speaker 1: and that was amazing. And I recorded that show right 57 00:03:52,120 --> 00:03:55,960 Speaker 1: after as well, and my amazing producer also added some 58 00:03:56,600 --> 00:04:02,200 Speaker 1: audio to that. Little sound effects could even better. So 59 00:04:02,240 --> 00:04:03,760 Speaker 1: if you haven't heard that one and you're into this 60 00:04:03,800 --> 00:04:06,680 Speaker 1: type of stuff, that's my Rim to Rim to Rim 61 00:04:06,960 --> 00:04:09,480 Speaker 1: race report. And today is gonna be about the Vermont 62 00:04:09,560 --> 00:04:14,400 Speaker 1: fifty k not as far but just as amazing. Well, 63 00:04:14,920 --> 00:04:16,600 Speaker 1: the Grand Kid it was a little more amazing that 64 00:04:16,760 --> 00:04:18,920 Speaker 1: this was still up there. I compare it, you know, 65 00:04:18,960 --> 00:04:20,640 Speaker 1: people always ask what was your favorite iron Man? What 66 00:04:20,720 --> 00:04:22,440 Speaker 1: was your favorite marathon? I get it, and I'll give 67 00:04:22,440 --> 00:04:24,960 Speaker 1: you reasons. But they're all good, they're all different. You'll 68 00:04:25,000 --> 00:04:27,719 Speaker 1: you'll learn something, you get something, you experience something different 69 00:04:27,760 --> 00:04:31,040 Speaker 1: with each and everyone. Okay, quick break, when we come 70 00:04:31,080 --> 00:04:35,440 Speaker 1: back the Vermont fifty k, which is thirty one miles 71 00:04:35,920 --> 00:04:39,719 Speaker 1: for those Americans like myself who aren't good at making 72 00:04:39,760 --> 00:04:43,800 Speaker 1: that conversion, So I'm going to talk about the nutrition, 73 00:04:43,880 --> 00:04:46,760 Speaker 1: the gear, the physical and the mental that went with it. 74 00:04:46,880 --> 00:04:49,560 Speaker 1: So it matters not if you're not a runner, as 75 00:04:49,640 --> 00:04:52,440 Speaker 1: many of you are not, or you don't compete, you 76 00:04:52,440 --> 00:04:55,120 Speaker 1: don't care about doing races, it doesn't matter. This goes 77 00:04:55,160 --> 00:04:59,360 Speaker 1: to nutrition, that goes to hydration, goes to preparation and 78 00:04:59,480 --> 00:05:04,640 Speaker 1: chafe and shoes, and especially the mental side of it 79 00:05:04,800 --> 00:05:10,920 Speaker 1: all and self efficacy confidence. All right, quick break, we'll 80 00:05:10,920 --> 00:05:14,320 Speaker 1: be right back. The Vermont fifty k A race report 81 00:05:25,200 --> 00:05:30,240 Speaker 1: and we are back. The Vermont k is a race 82 00:05:30,360 --> 00:05:33,240 Speaker 1: I had heard of for many years. And what's unique 83 00:05:33,279 --> 00:05:37,280 Speaker 1: about it is their bikers and runners that do this 84 00:05:37,360 --> 00:05:42,080 Speaker 1: race simultaneously on the same course that you know veers 85 00:05:42,120 --> 00:05:44,800 Speaker 1: off in different ways, but essentially on the same course, 86 00:05:45,160 --> 00:05:48,839 Speaker 1: I was running with bikers, and the bikers are doing 87 00:05:48,880 --> 00:05:53,240 Speaker 1: fifty miles. There are two options for the runners, which 88 00:05:53,279 --> 00:05:57,039 Speaker 1: is fifty miles and fifty kilometers. I opted for the 89 00:05:57,080 --> 00:06:00,880 Speaker 1: fifty kilometer. I have done a fifty miler. I did 90 00:06:00,880 --> 00:06:04,360 Speaker 1: the JFK fifty mile or many years ago. Not many 91 00:06:04,400 --> 00:06:07,839 Speaker 1: years ago, but years ago. Uh, incredible experience as well. 92 00:06:08,360 --> 00:06:11,320 Speaker 1: And so anything over twenty six point two miles is 93 00:06:11,360 --> 00:06:13,720 Speaker 1: considered an ultra marathon for those of you who don't know, 94 00:06:14,040 --> 00:06:16,640 Speaker 1: so it can be anything to be thirty miles, uh, 95 00:06:16,800 --> 00:06:22,120 Speaker 1: forty whatever, hundred you get crazy distances, but anything over 96 00:06:22,800 --> 00:06:26,320 Speaker 1: a traditional marathon distance is considered an ultra marathon. But 97 00:06:26,560 --> 00:06:30,720 Speaker 1: they generally have those standard type distances like fifty kilometers, 98 00:06:31,120 --> 00:06:33,960 Speaker 1: hundred kilometers, fifty miles, things like that. And I know 99 00:06:34,000 --> 00:06:37,040 Speaker 1: some of you are going, oh my gosh, that sounds insane, 100 00:06:37,080 --> 00:06:41,640 Speaker 1: how can you possibly do that? And huge part of 101 00:06:41,680 --> 00:06:46,719 Speaker 1: this show and everything I do is to say to 102 00:06:46,800 --> 00:06:51,040 Speaker 1: you all those things you think you can't do, you can. 103 00:06:53,279 --> 00:06:56,400 Speaker 1: Maybe you don't want to. That's different. You don't have to. 104 00:06:56,720 --> 00:06:58,919 Speaker 1: And I always say, you know, uh, there is a 105 00:06:58,960 --> 00:07:01,200 Speaker 1: huge mental reason why why people like me do this 106 00:07:01,240 --> 00:07:03,400 Speaker 1: as well, there's so many reasons, I'm gonna talk about them. 107 00:07:03,400 --> 00:07:08,320 Speaker 1: They're positives. But I was the kid on the bench 108 00:07:08,400 --> 00:07:15,120 Speaker 1: my entire childhood, with incredible chin splints, incredible ankle issues, 109 00:07:15,160 --> 00:07:17,800 Speaker 1: taped all the time, sitting on the bench for football, 110 00:07:17,880 --> 00:07:21,480 Speaker 1: sitting on the bench for soccer in pain, couldn't run. 111 00:07:23,000 --> 00:07:25,800 Speaker 1: So to think I do what I do now if 112 00:07:25,800 --> 00:07:31,920 Speaker 1: I had believed I couldn't, I'm living proof of everything 113 00:07:31,920 --> 00:07:36,560 Speaker 1: I talked about. All right, So I signed up for 114 00:07:36,640 --> 00:07:39,160 Speaker 1: this because of the guy I ran across the Grand 115 00:07:39,160 --> 00:07:42,360 Speaker 1: Canyon with. He is a true ultra marathon her and 116 00:07:42,680 --> 00:07:45,120 Speaker 1: he told me he was doing this, he had done 117 00:07:45,120 --> 00:07:48,280 Speaker 1: it before, and I asked if I could tag along again. 118 00:07:50,400 --> 00:07:53,200 Speaker 1: And as I've said before, everyone needs a great ultra 119 00:07:53,280 --> 00:07:57,200 Speaker 1: marathon type partner, perfect friendship. We have now you know 120 00:07:57,240 --> 00:08:01,320 Speaker 1: the Grand Canyon and now this event just an incredible 121 00:08:01,560 --> 00:08:05,480 Speaker 1: combination of exercise and travel and experience that I'm going 122 00:08:05,560 --> 00:08:07,920 Speaker 1: to talk about. So he was signing up, I said 123 00:08:07,920 --> 00:08:11,160 Speaker 1: I'll do it too, And I am training officially for 124 00:08:11,320 --> 00:08:14,520 Speaker 1: IRONMN Florida, which is on November six, about six weeks away. 125 00:08:15,000 --> 00:08:17,160 Speaker 1: And so what you do is you have that is 126 00:08:17,200 --> 00:08:20,040 Speaker 1: considered my That's what I consider my a race, and 127 00:08:20,080 --> 00:08:22,880 Speaker 1: then you have B races and C races. Now for me, 128 00:08:24,440 --> 00:08:27,560 Speaker 1: there are more training days. So in other words, your 129 00:08:27,600 --> 00:08:29,000 Speaker 1: goal was to go as fast as you can on 130 00:08:29,040 --> 00:08:33,320 Speaker 1: that a race. One mistake I would argue so many 131 00:08:33,360 --> 00:08:37,560 Speaker 1: people make is they make them all A races. So 132 00:08:37,880 --> 00:08:41,640 Speaker 1: this race for me wasn't a race. In other words, 133 00:08:41,720 --> 00:08:44,800 Speaker 1: I cared not how fast I went. In truth of fact, 134 00:08:44,920 --> 00:08:47,880 Speaker 1: I actually wanted to be out there as long as 135 00:08:47,920 --> 00:08:51,199 Speaker 1: I could. Now, of course, I'm gonna run and I'm gonna, 136 00:08:51,400 --> 00:08:53,240 Speaker 1: you know, do what I needed to do. But my 137 00:08:53,360 --> 00:08:56,959 Speaker 1: point is that you can't go fast all the time. 138 00:08:58,480 --> 00:09:02,199 Speaker 1: And I've talked about this before because it's so important, 139 00:09:04,040 --> 00:09:06,280 Speaker 1: and thanks to social media and things like that, people 140 00:09:06,280 --> 00:09:09,480 Speaker 1: don't want to post slow times. I understand it, and 141 00:09:09,520 --> 00:09:11,960 Speaker 1: my training partner was even talking about going and looking 142 00:09:12,000 --> 00:09:15,280 Speaker 1: up other people's times for certain reasons and things like that. 143 00:09:17,040 --> 00:09:20,920 Speaker 1: And not only do I go slowly on in races 144 00:09:21,000 --> 00:09:22,720 Speaker 1: like this because it's not my a race, and I'm 145 00:09:22,800 --> 00:09:26,199 Speaker 1: using it as what, uh, this was seven and a 146 00:09:26,240 --> 00:09:28,840 Speaker 1: half hours. It's a long time and if you do 147 00:09:28,880 --> 00:09:31,560 Speaker 1: the math, it's like fifteen minute miles. But it's hilly, 148 00:09:31,800 --> 00:09:35,000 Speaker 1: it's super rocky, and I'll talk about I fell a 149 00:09:35,000 --> 00:09:37,000 Speaker 1: bunch of times, but you also you go into aid 150 00:09:37,080 --> 00:09:40,680 Speaker 1: stations and we stopped and re filled water and did 151 00:09:40,720 --> 00:09:43,200 Speaker 1: things like that, bathroom breaks, things like that. So I 152 00:09:43,280 --> 00:09:45,120 Speaker 1: cared not how fast I went, and we were running 153 00:09:45,200 --> 00:09:47,400 Speaker 1: much faster than fifteen minute miles. But when it all, 154 00:09:47,600 --> 00:09:49,680 Speaker 1: you know, comes out at the end, that's what it 155 00:09:49,679 --> 00:09:52,320 Speaker 1: comes out to. I don't care. I don't care. And 156 00:09:52,320 --> 00:09:55,000 Speaker 1: that's really hard for so many people to do who 157 00:09:55,040 --> 00:09:57,920 Speaker 1: are doing races like Iron Man Florida, and I'm gonna 158 00:09:57,960 --> 00:10:01,000 Speaker 1: try to go fast there. That's my goal, have specific goals, 159 00:10:01,000 --> 00:10:03,560 Speaker 1: but that's the goal. It's the back to being competitive. 160 00:10:05,240 --> 00:10:06,760 Speaker 1: But my point is, if you are one of those 161 00:10:06,800 --> 00:10:11,360 Speaker 1: people and you are doing other races, smaller races to 162 00:10:11,480 --> 00:10:15,080 Speaker 1: prepare for that bigger one, the the big one, you 163 00:10:15,280 --> 00:10:20,040 Speaker 1: have to be willing to go slow because one of 164 00:10:20,040 --> 00:10:22,880 Speaker 1: the reasons, yes, I'm sore, but I'm I'm shocked at 165 00:10:22,920 --> 00:10:29,280 Speaker 1: how I'm not incredibly sore. And a huge part of 166 00:10:29,320 --> 00:10:32,040 Speaker 1: that is because I went slowly and I did those 167 00:10:32,080 --> 00:10:34,640 Speaker 1: walk breaks at the eight stations and things like that, 168 00:10:36,320 --> 00:10:39,440 Speaker 1: because you can't leave it in training. And this goes 169 00:10:39,480 --> 00:10:42,720 Speaker 1: for everything in life too, all right, So this is 170 00:10:42,800 --> 00:10:45,920 Speaker 1: my was my like depending on which you count fifth 171 00:10:46,040 --> 00:10:48,400 Speaker 1: or sixth ultra marathon, I said, I did that JFK 172 00:10:48,520 --> 00:10:50,920 Speaker 1: fifty mile or years ago. I did the Run to 173 00:10:51,000 --> 00:10:54,080 Speaker 1: the Sun I've talked about, Oh my gosh, amazing, starting 174 00:10:54,080 --> 00:10:57,360 Speaker 1: at sea level the Maui Mall, and we ran to 175 00:10:57,440 --> 00:11:00,440 Speaker 1: the top of Mount holy Akola, which is ten thousand 176 00:11:00,720 --> 00:11:04,199 Speaker 1: plus feet. Uh, that was thirty six miles. I did 177 00:11:04,200 --> 00:11:06,520 Speaker 1: the Bare Mountain fifty k. That was the other fifty 178 00:11:06,559 --> 00:11:09,400 Speaker 1: k race. I did brutal, just up and down, up 179 00:11:09,440 --> 00:11:13,760 Speaker 1: and down hills, just holy slow and just hard. And 180 00:11:13,840 --> 00:11:17,600 Speaker 1: I did to thirty mile treadmill runs before book launches, 181 00:11:17,640 --> 00:11:20,040 Speaker 1: book signings years ago as well, so a little bit 182 00:11:20,040 --> 00:11:22,160 Speaker 1: of experience. But I don't consider myself an ultra marathon 183 00:11:22,240 --> 00:11:24,720 Speaker 1: or by any stretch. Um. I don't even consider myself 184 00:11:24,760 --> 00:11:27,120 Speaker 1: a triathlete or a psychlist. I'm just someone who needs 185 00:11:27,200 --> 00:11:30,320 Speaker 1: goals and loves fitness, and loves to travel and loves 186 00:11:30,360 --> 00:11:34,439 Speaker 1: to feel good. And I really want to emphasize all 187 00:11:34,480 --> 00:11:36,800 Speaker 1: of those things. And if you want to be a 188 00:11:36,840 --> 00:11:40,840 Speaker 1: marathon and that's, uh, you know what you want to 189 00:11:40,840 --> 00:11:44,959 Speaker 1: be known as, that's fine. But it gets problematic when 190 00:11:45,000 --> 00:11:48,160 Speaker 1: it's not what you do, it's who you are topic 191 00:11:48,200 --> 00:11:51,920 Speaker 1: for another show. But I love it and I just 192 00:11:52,040 --> 00:11:54,000 Speaker 1: want to go experience it. And this was a training 193 00:11:54,080 --> 00:11:58,880 Speaker 1: day all right. So Vermont unbelievable. I live in Connecticut, 194 00:11:58,920 --> 00:12:01,200 Speaker 1: so a little bit of a trip up. They're Luckily 195 00:12:01,240 --> 00:12:06,280 Speaker 1: my training partner drove, which I was so happy about because, uh, 196 00:12:06,480 --> 00:12:09,400 Speaker 1: the race is challenging, but I find the drive home 197 00:12:09,520 --> 00:12:12,319 Speaker 1: from the race, or the plane ride home from South 198 00:12:12,400 --> 00:12:16,959 Speaker 1: Korea Malaysia harder than the race itself. Sitting still horrendous, 199 00:12:17,080 --> 00:12:21,280 Speaker 1: So very happy that he offered to drive. Um. And 200 00:12:21,320 --> 00:12:23,679 Speaker 1: this is a trail race, and as I said, there 201 00:12:23,679 --> 00:12:27,080 Speaker 1: are bikers and runners doing fifty miles as well. They 202 00:12:27,120 --> 00:12:30,000 Speaker 1: start a little bit earlier. We started at eight, which 203 00:12:30,000 --> 00:12:33,960 Speaker 1: is kind of late for races, but the bikers went 204 00:12:34,000 --> 00:12:37,000 Speaker 1: off at six thirty and I believe the fifty went 205 00:12:37,000 --> 00:12:41,199 Speaker 1: off at five thirty. So started in the dark. Incredible atmosphere. 206 00:12:41,200 --> 00:12:42,360 Speaker 1: And I have to say this for those of you 207 00:12:42,400 --> 00:12:45,600 Speaker 1: who are triathletes, marathoners, things like that, maybe haven't done 208 00:12:45,600 --> 00:12:48,760 Speaker 1: an ultree yet or or thinking about it. It is 209 00:12:48,800 --> 00:12:53,280 Speaker 1: so different. It is so nice. Now there's positives to 210 00:12:53,400 --> 00:12:55,480 Speaker 1: all of the above, and I've done them all, will 211 00:12:55,480 --> 00:12:59,200 Speaker 1: continue to do them all, but they're different. Ultra marathon 212 00:12:59,400 --> 00:13:03,000 Speaker 1: is much more aid back. It's not that competitive. Everyone's 213 00:13:03,280 --> 00:13:05,840 Speaker 1: kind of sizing each other up, and I call it 214 00:13:05,880 --> 00:13:08,959 Speaker 1: the peacock parade, wearing around their best race t shirts 215 00:13:08,960 --> 00:13:11,440 Speaker 1: and things like that. And I'm guilty of all those 216 00:13:11,440 --> 00:13:14,280 Speaker 1: things too, especially back in the day. But now that 217 00:13:14,320 --> 00:13:16,840 Speaker 1: I'm older accomplished a lot of the things, it's really 218 00:13:16,960 --> 00:13:21,120 Speaker 1: nice to have this just laid back race atmosphere where 219 00:13:21,200 --> 00:13:25,440 Speaker 1: everyone is kind of supportive in a unique way, and 220 00:13:25,480 --> 00:13:29,400 Speaker 1: it's just there. There's so much less that palpable stress, 221 00:13:29,920 --> 00:13:32,280 Speaker 1: you know, that's the five or ten minutes before race 222 00:13:32,360 --> 00:13:34,640 Speaker 1: starts or thirty minutes whatever, and even the day is 223 00:13:34,720 --> 00:13:37,400 Speaker 1: leading up, if you're staying in an hotel with the people. 224 00:13:37,440 --> 00:13:39,440 Speaker 1: It's just really nice. It's different, and I love it. 225 00:13:39,440 --> 00:13:41,200 Speaker 1: It's one of the many things now I love about 226 00:13:41,280 --> 00:13:44,680 Speaker 1: ultras and why I'm adding those into the mix. It's 227 00:13:44,760 --> 00:13:48,400 Speaker 1: just different in a very very positive way. And now 228 00:13:48,400 --> 00:13:50,680 Speaker 1: the strategy, it was a training day, as I said, 229 00:13:50,880 --> 00:13:53,840 Speaker 1: works out perfectly. I had just done a half marathon 230 00:13:54,000 --> 00:13:58,199 Speaker 1: last weekend, you know, thirteen miles, and because I've done that, 231 00:13:58,240 --> 00:14:01,080 Speaker 1: and I actually did run that one relatively fast. I 232 00:14:01,160 --> 00:14:02,920 Speaker 1: knew that I needed to pull back a little bit 233 00:14:02,920 --> 00:14:05,920 Speaker 1: and was going a longer distance, much longer distance. And 234 00:14:05,960 --> 00:14:09,160 Speaker 1: then I have a marathon in three weeks and then 235 00:14:09,160 --> 00:14:11,559 Speaker 1: the Iron Man in six weeks. So all of these 236 00:14:11,600 --> 00:14:13,640 Speaker 1: things worked out perfectly. And by the way, that's how 237 00:14:13,679 --> 00:14:17,400 Speaker 1: I planned out my program. I looked around for races 238 00:14:18,080 --> 00:14:21,720 Speaker 1: big Excel chart and started dropping them in where and 239 00:14:21,800 --> 00:14:27,280 Speaker 1: when they made sense, and built up and then pulled 240 00:14:27,280 --> 00:14:31,080 Speaker 1: back and we'll pull back, all right. So one of 241 00:14:31,120 --> 00:14:36,880 Speaker 1: the biggest approaches or things to realize about something like 242 00:14:36,920 --> 00:14:42,000 Speaker 1: this is you know your goals not only affect your 243 00:14:42,120 --> 00:14:46,280 Speaker 1: enjoyment but your performance in that next race. And so 244 00:14:46,720 --> 00:14:51,480 Speaker 1: all pressure was off. All pressure was off. And one 245 00:14:51,640 --> 00:14:56,840 Speaker 1: really fun kind of different twists to this whole race 246 00:14:56,880 --> 00:15:00,320 Speaker 1: report was I had a friend who read a lot 247 00:15:00,320 --> 00:15:03,440 Speaker 1: of times online they will post the starter list, and 248 00:15:03,440 --> 00:15:05,880 Speaker 1: a friend from high school email the other blue I 249 00:15:05,880 --> 00:15:08,040 Speaker 1: hadn't seen him in decades, said Hey, I see you're 250 00:15:08,040 --> 00:15:11,920 Speaker 1: doing this race, so am I awesome? So now I'm 251 00:15:11,920 --> 00:15:15,040 Speaker 1: gonna reconnect with a friend I haven't seen in over 252 00:15:15,080 --> 00:15:19,200 Speaker 1: twenty years. And I ended up running the entire race 253 00:15:19,280 --> 00:15:25,880 Speaker 1: with him. So yet another incredible benefit of setting goals 254 00:15:25,920 --> 00:15:31,280 Speaker 1: for yourself, of traveling, of challenging yourself. I got to 255 00:15:31,440 --> 00:15:34,840 Speaker 1: reconnect with an old friend and spend the most incredible 256 00:15:34,840 --> 00:15:44,120 Speaker 1: seven hours catching up. Amazing, amazing, amazing. And the line 257 00:15:44,280 --> 00:15:48,160 Speaker 1: for me is one final time about going slowly and 258 00:15:48,520 --> 00:15:51,560 Speaker 1: wanting to be, you know, out there for a while. 259 00:15:52,120 --> 00:15:55,520 Speaker 1: It's time on your feet, right. So there's a difference 260 00:15:55,560 --> 00:15:59,720 Speaker 1: between running three hours for a marathon four hours fast 261 00:16:00,400 --> 00:16:03,640 Speaker 1: and running seven hours a little slower. The three hours 262 00:16:03,720 --> 00:16:05,720 Speaker 1: fast beat you up a heck of a lot more 263 00:16:06,120 --> 00:16:08,680 Speaker 1: than what I did, as counterintuitive as that can be 264 00:16:09,360 --> 00:16:12,960 Speaker 1: going longer distances and even the technical going up and down. 265 00:16:14,400 --> 00:16:16,480 Speaker 1: Time on your feet is what I was going for, 266 00:16:16,720 --> 00:16:20,760 Speaker 1: right slow and that kind of training effect. Now here's 267 00:16:20,760 --> 00:16:23,360 Speaker 1: a fun thing for you, the gear and the nutrition 268 00:16:23,560 --> 00:16:27,800 Speaker 1: and the hydration. So I don't care what the weather 269 00:16:27,880 --> 00:16:31,280 Speaker 1: is going to be. I don't I If it rains, 270 00:16:31,320 --> 00:16:33,280 Speaker 1: I've trained in it. If it's cold, I've trained in it. 271 00:16:33,320 --> 00:16:36,280 Speaker 1: If it's hot, okay, I can't control that. I control 272 00:16:36,320 --> 00:16:39,120 Speaker 1: what I can. And so I was only spending one 273 00:16:39,200 --> 00:16:41,760 Speaker 1: night in the hotel. And this is also what I 274 00:16:41,800 --> 00:16:45,360 Speaker 1: love about my travel training partner or racing partner. We 275 00:16:45,360 --> 00:16:49,280 Speaker 1: don't even train together. Uh. He wanted to drive up 276 00:16:49,880 --> 00:16:52,600 Speaker 1: the afternoon, you know, in the afternoon, the night before 277 00:16:53,040 --> 00:16:55,840 Speaker 1: we pick up our bib numbers and then wake up, 278 00:16:56,440 --> 00:16:58,080 Speaker 1: do the race, jump back in the car and go home. 279 00:16:58,280 --> 00:17:00,360 Speaker 1: Love it. I love how I got kids, got other 280 00:17:00,400 --> 00:17:02,240 Speaker 1: things to do. I want to enjoy it, but I 281 00:17:02,360 --> 00:17:06,399 Speaker 1: want to waste too much time. And so one big 282 00:17:06,440 --> 00:17:09,840 Speaker 1: bag though, I packed because I'm packing for any conditions. 283 00:17:10,240 --> 00:17:13,240 Speaker 1: If it's rainy, if it's cold, I've got my ultra 284 00:17:13,400 --> 00:17:17,080 Speaker 1: light rain jacket. I've got uh, you know, gloves, I've 285 00:17:17,119 --> 00:17:20,080 Speaker 1: got arm warmers I can roll down. I've got sweats. 286 00:17:20,480 --> 00:17:23,200 Speaker 1: I've got a throwaway shirt or three that you wear 287 00:17:23,240 --> 00:17:25,639 Speaker 1: to the start line and then you either throw it 288 00:17:25,680 --> 00:17:27,680 Speaker 1: away right when the gun goes off, or you wear 289 00:17:27,720 --> 00:17:29,600 Speaker 1: it for a couple of miles and you leave it 290 00:17:29,640 --> 00:17:32,960 Speaker 1: at an aid station. So it just packed for all conditions. 291 00:17:33,040 --> 00:17:37,480 Speaker 1: And this is a really important point, you know, when 292 00:17:37,480 --> 00:17:39,720 Speaker 1: I coached that charity for so many years and coach 293 00:17:39,760 --> 00:17:42,680 Speaker 1: those clients for so many years, this is what I 294 00:17:42,680 --> 00:17:45,640 Speaker 1: would hammer home. You can't control the conditions, you can't 295 00:17:45,680 --> 00:17:48,119 Speaker 1: control the course. So don't worry about it. Yeah, it 296 00:17:48,160 --> 00:17:51,560 Speaker 1: was gonna be hilly, but I know that going in 297 00:17:52,520 --> 00:17:55,119 Speaker 1: the weather. I have no control over that. But I 298 00:17:55,119 --> 00:17:58,440 Speaker 1: can control what how I dressed for it and prepare 299 00:17:58,520 --> 00:18:02,560 Speaker 1: for it, and I can train in it. I can 300 00:18:02,600 --> 00:18:08,119 Speaker 1: train in it, and truthfully, as I every time I 301 00:18:08,160 --> 00:18:10,480 Speaker 1: say that, I think of my brother who, when he 302 00:18:10,600 --> 00:18:12,600 Speaker 1: read one of my first books, asked him to proof 303 00:18:12,600 --> 00:18:14,840 Speaker 1: read it, and I said, honestly somewhere and he goes 304 00:18:15,200 --> 00:18:18,000 Speaker 1: his note to me was, aren't you always honest? Why 305 00:18:18,040 --> 00:18:23,879 Speaker 1: are you even saying that? But you're training, if you 306 00:18:23,920 --> 00:18:28,240 Speaker 1: are competing, should be more challenging than the race itself, 307 00:18:28,920 --> 00:18:32,399 Speaker 1: because by the time the race comes and you've tapered down, 308 00:18:33,040 --> 00:18:36,080 Speaker 1: you've gone through the hardest stuff, the race is easier. 309 00:18:36,560 --> 00:18:40,600 Speaker 1: It's so counterintuitive, but it plays into exactly those messages 310 00:18:40,640 --> 00:18:44,000 Speaker 1: I give you about nutrition and exercise, that when you 311 00:18:44,080 --> 00:18:46,560 Speaker 1: reach the maintenance phase that I am at and have 312 00:18:46,640 --> 00:18:48,879 Speaker 1: been for a really long time, you put in the 313 00:18:48,920 --> 00:18:54,000 Speaker 1: hard work, you try things maybe don't like foods and exercise, 314 00:18:54,840 --> 00:18:59,639 Speaker 1: uh modalities and routines, it gets so much easier, and 315 00:18:59,640 --> 00:19:02,879 Speaker 1: it's kind or intuitive, and that's great news. UH so 316 00:19:03,080 --> 00:19:05,639 Speaker 1: packed for all conditions. I also got a new running vest. 317 00:19:06,000 --> 00:19:07,960 Speaker 1: I talked about this in the Rim To rim To Rim. 318 00:19:08,000 --> 00:19:10,160 Speaker 1: I had never used a running vest till I ran 319 00:19:10,160 --> 00:19:12,919 Speaker 1: across the Grand Canyon and back, and I'm addicted to 320 00:19:12,960 --> 00:19:16,119 Speaker 1: them now. So so many different styles and sizes and 321 00:19:16,160 --> 00:19:18,440 Speaker 1: pockets and things you can bring with you. But it's 322 00:19:18,440 --> 00:19:22,280 Speaker 1: basically a really lightweight vest that carries water and everything 323 00:19:22,320 --> 00:19:25,840 Speaker 1: you need. And now, for any run that's around an 324 00:19:25,840 --> 00:19:29,800 Speaker 1: hour or more, I wear this. And so the one 325 00:19:29,840 --> 00:19:32,600 Speaker 1: I wore for the Grand Canyon was big because I 326 00:19:32,640 --> 00:19:35,920 Speaker 1: had to carry everything for fifty right around fifty miles. 327 00:19:35,960 --> 00:19:38,359 Speaker 1: This was only going to only gonna be And see, 328 00:19:38,400 --> 00:19:40,880 Speaker 1: it's all relative, everybody. You know, if I had told 329 00:19:40,960 --> 00:19:42,720 Speaker 1: my eight year old self ten year old self that 330 00:19:42,760 --> 00:19:44,480 Speaker 1: I was gonna say I only ran thirty one miles 331 00:19:44,480 --> 00:19:50,080 Speaker 1: to say, you're nuts. But I didn't need as big 332 00:19:50,119 --> 00:19:52,960 Speaker 1: a vest. And they can get heavy depending on how 333 00:19:53,000 --> 00:19:54,480 Speaker 1: big they are and how far you need to go 334 00:19:54,520 --> 00:19:56,040 Speaker 1: and how much you need to carry. And there were 335 00:19:56,040 --> 00:19:58,960 Speaker 1: eight stations in this race, no aid stations in the 336 00:19:58,960 --> 00:20:02,119 Speaker 1: Grand Canyon all of the there are water fountains along 337 00:20:02,160 --> 00:20:04,560 Speaker 1: the route. Everything else you gotta bring with you. So 338 00:20:04,960 --> 00:20:07,840 Speaker 1: I bought a new vast much smaller, much more lightweight 339 00:20:07,920 --> 00:20:11,440 Speaker 1: for this race. I did violate the rule that I've 340 00:20:11,440 --> 00:20:13,520 Speaker 1: written in all my books, and those of you who 341 00:20:13,640 --> 00:20:16,679 Speaker 1: you know do races have heard before, never try anything 342 00:20:16,680 --> 00:20:20,600 Speaker 1: new on race day. I'm okay with certain things. And 343 00:20:20,720 --> 00:20:23,680 Speaker 1: that goes to the self efficacy. Now you don't want 344 00:20:23,680 --> 00:20:26,119 Speaker 1: to chant certain things, of course, and you have to 345 00:20:26,119 --> 00:20:28,399 Speaker 1: be willing to pay the price if you do. But 346 00:20:29,480 --> 00:20:31,920 Speaker 1: I was okay with wearing this on race day, put 347 00:20:31,920 --> 00:20:33,800 Speaker 1: it on, kind of walked around with it on, said 348 00:20:33,840 --> 00:20:36,560 Speaker 1: I'm good to go. New shoes as well. Now these 349 00:20:36,560 --> 00:20:40,000 Speaker 1: were new shoes for me, but I'd worn that brand before. 350 00:20:40,240 --> 00:20:42,720 Speaker 1: But I hadn't worn these in a little while. Sock 351 00:20:42,720 --> 00:20:47,080 Speaker 1: any three D grid Hurricanes to be specific. And I 352 00:20:47,160 --> 00:20:50,760 Speaker 1: wanted new shoes again. You'll read and I even wrote 353 00:20:50,840 --> 00:20:52,480 Speaker 1: years ago they used to say you had to break 354 00:20:52,480 --> 00:20:56,240 Speaker 1: shoes in. I now, after experience, say, you know, I 355 00:20:56,240 --> 00:20:58,959 Speaker 1: don't have to actually like the cushioning that comes with 356 00:20:59,080 --> 00:21:03,040 Speaker 1: brand new shoes. So wore these the first time on 357 00:21:03,280 --> 00:21:05,040 Speaker 1: race date. Wore them around again, just like I put 358 00:21:05,080 --> 00:21:06,919 Speaker 1: on the vest. Were that around the house for you know, 359 00:21:06,960 --> 00:21:08,720 Speaker 1: five minutes. I put on the shoes, wore them around 360 00:21:08,760 --> 00:21:12,680 Speaker 1: for five minutes, Good to go. And then I had headphones, 361 00:21:12,760 --> 00:21:14,720 Speaker 1: new headphones I had brought in case I wanted to 362 00:21:14,760 --> 00:21:17,600 Speaker 1: listen to music, which I didn't. Carried them in that vest, 363 00:21:17,680 --> 00:21:19,280 Speaker 1: never went to them because I was running with his friend. 364 00:21:19,280 --> 00:21:22,359 Speaker 1: We talked for seven hours, all right, So that was 365 00:21:22,400 --> 00:21:27,439 Speaker 1: the gear. Now what's really important to you, regardless of 366 00:21:27,800 --> 00:21:29,439 Speaker 1: if you compete or not, if you run or not. 367 00:21:29,800 --> 00:21:33,719 Speaker 1: Let's talk about the nutrition, the hydration, carbohydrates, and this 368 00:21:33,800 --> 00:21:38,239 Speaker 1: plays into all the myths and fallacies about energy and 369 00:21:38,359 --> 00:21:41,520 Speaker 1: carbo hydrates and proteins and fats and things like that. Alright, 370 00:21:41,560 --> 00:21:43,240 Speaker 1: So final break when we come back and you get 371 00:21:43,280 --> 00:21:47,040 Speaker 1: into that, the race itself and my takeaway, Okay, what 372 00:21:47,480 --> 00:21:49,280 Speaker 1: you can take away from it as well. All right, 373 00:21:49,359 --> 00:22:02,360 Speaker 1: final break, We'll be right back. And we are back, 374 00:22:02,400 --> 00:22:06,280 Speaker 1: and I'm talking about the Vermont fifty K. I did 375 00:22:06,280 --> 00:22:08,400 Speaker 1: the run a couple of days ago. My legs are 376 00:22:08,400 --> 00:22:11,880 Speaker 1: still sore as I stand here, as I do when 377 00:22:11,920 --> 00:22:15,520 Speaker 1: I record these podcasts. I'm not a big fan of sitting. 378 00:22:15,560 --> 00:22:17,600 Speaker 1: As I said earlier, it's more painful to me than 379 00:22:17,720 --> 00:22:22,080 Speaker 1: running or biking or moving. We're meant we were born 380 00:22:22,119 --> 00:22:24,840 Speaker 1: to move. We were meant to move, and I really 381 00:22:24,840 --> 00:22:27,400 Speaker 1: believe that the more we move, the more bodies tell 382 00:22:27,480 --> 00:22:30,520 Speaker 1: us not to sit still. All right, So here let's 383 00:22:30,560 --> 00:22:32,320 Speaker 1: talk about the nutrition and the hydration. It's the most 384 00:22:32,320 --> 00:22:34,200 Speaker 1: important part. So people say, oh, my gosh, I can't 385 00:22:34,200 --> 00:22:36,000 Speaker 1: believe you were on thirty miles fifty miles to an 386 00:22:36,040 --> 00:22:39,400 Speaker 1: iron man whatever. I say, yes, you can, everyone can. 387 00:22:39,480 --> 00:22:42,399 Speaker 1: It's about fueling is a huge part of it. Of 388 00:22:42,440 --> 00:22:46,520 Speaker 1: course training is important, but the fueling and the mental side, 389 00:22:47,240 --> 00:22:52,840 Speaker 1: and this is for everybody, that's everything. I gotta have 390 00:22:53,000 --> 00:22:55,919 Speaker 1: the right fuel. I have to do it correctly, and 391 00:22:55,960 --> 00:22:58,359 Speaker 1: that's an imperfect science. The most difficult book for me 392 00:22:58,400 --> 00:23:00,520 Speaker 1: to write was my sports New Tree. I shouldn't want 393 00:23:00,520 --> 00:23:05,240 Speaker 1: about triathlon, swim, bike, run, eat because it is so individualistic. 394 00:23:06,440 --> 00:23:09,800 Speaker 1: But there's still rules. They're still carbs and and hydration 395 00:23:10,480 --> 00:23:14,560 Speaker 1: and and you know how our bodies utilize these energy 396 00:23:14,760 --> 00:23:17,560 Speaker 1: forms of energy, substrates and things like that, So carbs 397 00:23:17,560 --> 00:23:20,480 Speaker 1: are bodies preferred energy source. People, So what do I 398 00:23:20,560 --> 00:23:25,600 Speaker 1: do pre race? Because I'm dieting down to get as 399 00:23:25,720 --> 00:23:29,160 Speaker 1: light as possible. This is a challenge because I'm taking 400 00:23:29,200 --> 00:23:31,240 Speaker 1: in fewer calories, but I can't undershoot it. I have 401 00:23:31,320 --> 00:23:33,199 Speaker 1: made that mistake in the past. So what do I 402 00:23:33,359 --> 00:23:36,760 Speaker 1: use the two days before race? Used to do it 403 00:23:36,800 --> 00:23:38,879 Speaker 1: three days but now two days before. I used to 404 00:23:38,960 --> 00:23:41,440 Speaker 1: drink something called carbo force. They were something you'd buy 405 00:23:41,440 --> 00:23:45,879 Speaker 1: in the store, four hundred calories of straight carbsms of carbs. 406 00:23:46,200 --> 00:23:49,720 Speaker 1: Carbs have four calories programs a four hundred calorie simple math, 407 00:23:50,040 --> 00:23:53,400 Speaker 1: and I would drink three to six in the days 408 00:23:53,480 --> 00:23:57,840 Speaker 1: leading up to the race too, overcompensate, supercommensate, get my 409 00:23:58,000 --> 00:24:01,680 Speaker 1: fuel stores topped off, basically fill up the fuel tank, 410 00:24:02,600 --> 00:24:04,439 Speaker 1: and I had a huge success with that. Well, they 411 00:24:04,480 --> 00:24:07,440 Speaker 1: just continued. Those people still reaching out to me today 412 00:24:07,440 --> 00:24:08,800 Speaker 1: who read my books and say, Tom, where do I 413 00:24:08,840 --> 00:24:10,960 Speaker 1: get the carbo force drinks? You cannot. You can get 414 00:24:11,000 --> 00:24:14,919 Speaker 1: it in powder form now, So I mixed up a 415 00:24:14,960 --> 00:24:19,680 Speaker 1: bike bottle water bottle with six calories you wanted too thick, 416 00:24:19,800 --> 00:24:23,080 Speaker 1: So basically three servings two hundred calies per serving for 417 00:24:23,119 --> 00:24:26,480 Speaker 1: this form of carbo force, and I just drank it 418 00:24:26,480 --> 00:24:30,040 Speaker 1: throughout the day two days before. Actually, no, I'm sorry 419 00:24:30,040 --> 00:24:32,280 Speaker 1: for this race. It was one day before, so adding 420 00:24:32,400 --> 00:24:36,960 Speaker 1: more carbs and calories in the day before, So just 421 00:24:37,040 --> 00:24:42,000 Speaker 1: drinking carbs, adding that additional energy source the day before. 422 00:24:43,200 --> 00:24:46,960 Speaker 1: Then that night, my training or a travel partner rather 423 00:24:47,080 --> 00:24:49,840 Speaker 1: and race partner, and I and the friend from high 424 00:24:49,840 --> 00:24:52,600 Speaker 1: school we all met and we had pasta pasta dinner 425 00:24:52,800 --> 00:24:55,760 Speaker 1: place in Vermont, like hole in the wall, amazing, sitting 426 00:24:55,760 --> 00:25:01,080 Speaker 1: out back at uh like a miniature golf place and 427 00:25:01,160 --> 00:25:05,440 Speaker 1: just really plain spaghetti and meatballs. People okay, more pasta, 428 00:25:05,840 --> 00:25:09,040 Speaker 1: as simple as possible, carbs, and but we had it 429 00:25:09,080 --> 00:25:11,840 Speaker 1: early because I want to get that through my system. 430 00:25:11,920 --> 00:25:15,040 Speaker 1: So it was about five o'clock the night before all right. 431 00:25:15,240 --> 00:25:17,639 Speaker 1: I also had some wine and they had a beer each, 432 00:25:19,160 --> 00:25:21,840 Speaker 1: And years ago I would have thought that was crazy. 433 00:25:21,840 --> 00:25:23,480 Speaker 1: And I remember seeing some people do that, and they're 434 00:25:23,560 --> 00:25:26,080 Speaker 1: usually the veterans, and you're going, what are you doing 435 00:25:26,200 --> 00:25:29,440 Speaker 1: and why are you doing it? Work hard? Play hard? 436 00:25:29,600 --> 00:25:34,040 Speaker 1: Now that's it. One glass. But it was nice, not 437 00:25:34,119 --> 00:25:39,480 Speaker 1: gonna hurt me, and it's just part of the whole process, 438 00:25:39,520 --> 00:25:44,920 Speaker 1: the relaxation before all right. Then that night I went 439 00:25:44,960 --> 00:25:47,680 Speaker 1: to bed early for me. I had and I brought 440 00:25:47,720 --> 00:25:52,639 Speaker 1: this with me to zip block bags with do the 441 00:25:52,720 --> 00:25:56,399 Speaker 1: math here. It was around five calories of oatmeal in 442 00:25:56,440 --> 00:26:00,600 Speaker 1: each bag, dried oatmeal and these hotels have what microwaves, 443 00:26:00,600 --> 00:26:02,439 Speaker 1: and if they don't have microwaves, I used the coffee 444 00:26:02,440 --> 00:26:04,800 Speaker 1: maker to make my oatmeal. Sometimes I've just eat nic 445 00:26:04,800 --> 00:26:07,800 Speaker 1: cold to water and oatmeal. But at another phenomenal source 446 00:26:07,800 --> 00:26:12,840 Speaker 1: of carbohydrates for me before a race, So carbo forced 447 00:26:12,960 --> 00:26:16,280 Speaker 1: drinks throughout the day, huge thing of pasta and by 448 00:26:16,320 --> 00:26:18,240 Speaker 1: the way, other food throughout the day. But you don't 449 00:26:18,240 --> 00:26:20,440 Speaker 1: need to hear about that, and not much. These were 450 00:26:20,440 --> 00:26:24,440 Speaker 1: the main things that I was specifically focused on utilizing 451 00:26:24,440 --> 00:26:27,960 Speaker 1: for the race. So carbo force drink pasta and then 452 00:26:27,960 --> 00:26:30,520 Speaker 1: oatmeal right before I went to bed, around five colies 453 00:26:30,520 --> 00:26:35,520 Speaker 1: of that, and what I do staying up right before 454 00:26:35,520 --> 00:26:38,040 Speaker 1: I went to bed, spending it about a half hour 455 00:26:38,080 --> 00:26:43,720 Speaker 1: getting everything ready for the morning. Now I don't really 456 00:26:43,760 --> 00:26:45,800 Speaker 1: get nervous for these things anymore. I've done a lot 457 00:26:45,880 --> 00:26:47,959 Speaker 1: of them. But there's always a little bit you're rushing 458 00:26:47,960 --> 00:26:50,120 Speaker 1: around maybe, but you don't want to rush around, right, 459 00:26:50,400 --> 00:26:54,080 Speaker 1: so you control what you can. I can't control the weather, 460 00:26:54,160 --> 00:26:57,919 Speaker 1: but I can control everything in that room, so I 461 00:26:57,960 --> 00:26:59,879 Speaker 1: have the race best within that race vest I have 462 00:27:00,359 --> 00:27:04,760 Speaker 1: to sixteen ounce water bottles flasks, so I filled those 463 00:27:05,200 --> 00:27:09,159 Speaker 1: night before with my Gatorade Endurance powder and formula and 464 00:27:09,240 --> 00:27:13,280 Speaker 1: put those in the bike bottles or the water bottles rather, 465 00:27:13,400 --> 00:27:17,879 Speaker 1: and those go in the refrigerator cold overnight. And what 466 00:27:18,040 --> 00:27:20,960 Speaker 1: I also put in that race best. So you've got 467 00:27:21,000 --> 00:27:25,560 Speaker 1: the two sixteen ounce water bottles with Gatorade Endurance and 468 00:27:25,560 --> 00:27:29,800 Speaker 1: that has what it's just super important people. Yes, you 469 00:27:29,800 --> 00:27:32,639 Speaker 1: can drink water. No, you don't have to drink Gatorade. No, 470 00:27:33,200 --> 00:27:36,399 Speaker 1: you know, whatever sports drink you want. But here's what 471 00:27:36,520 --> 00:27:39,080 Speaker 1: I need, which is what I need and what most 472 00:27:39,119 --> 00:27:41,920 Speaker 1: people need when you're going to exercise for a long 473 00:27:41,920 --> 00:27:48,800 Speaker 1: period of time. Fluids, carbohydrates, and electrolytes. Now anyway you 474 00:27:48,800 --> 00:27:53,639 Speaker 1: want to get those fine liquid forms, the easiest, semi solid, 475 00:27:54,040 --> 00:27:56,640 Speaker 1: little easier or you know a little harder in the stomach, 476 00:27:56,840 --> 00:28:00,280 Speaker 1: and solids is the toughest on your GI system, so 477 00:28:00,400 --> 00:28:06,120 Speaker 1: drinking or gels or food. And so that's what I 478 00:28:06,119 --> 00:28:08,800 Speaker 1: had ready to go, and I had three additional packets 479 00:28:08,840 --> 00:28:11,320 Speaker 1: of that powder in my vest as well. So when 480 00:28:11,359 --> 00:28:13,639 Speaker 1: I went to the aid stations, I was going to 481 00:28:13,720 --> 00:28:18,400 Speaker 1: grab either their form of electrolyte solution which was not this, 482 00:28:18,480 --> 00:28:22,400 Speaker 1: and especially in Vermont, you know, they had like very 483 00:28:22,680 --> 00:28:25,879 Speaker 1: non commercial versions of everything at the aid stations, all right, 484 00:28:26,040 --> 00:28:27,920 Speaker 1: So I had it with me and I used both, 485 00:28:27,960 --> 00:28:30,840 Speaker 1: as I will say shortly, but three extra packs of 486 00:28:30,880 --> 00:28:35,119 Speaker 1: Gatorade Endurance. I also had five gels, so semi solids. 487 00:28:35,640 --> 00:28:39,000 Speaker 1: So a gel has about two calories depending on the 488 00:28:39,040 --> 00:28:45,640 Speaker 1: gel you have of carbohydrates. You need fuel, and so 489 00:28:46,320 --> 00:28:50,040 Speaker 1: I'm gonna get my energy from the drinks from the Gatorade. 490 00:28:50,080 --> 00:28:52,080 Speaker 1: I'm gonna get it from the gels, and I was 491 00:28:52,120 --> 00:28:54,440 Speaker 1: going to take in one every hour. I usually take 492 00:28:54,480 --> 00:28:56,360 Speaker 1: them a little more frequently than that, but I was 493 00:28:56,360 --> 00:28:59,120 Speaker 1: also going to get stuff from the aid stations, and 494 00:28:59,160 --> 00:29:01,400 Speaker 1: I didn't want to carry too much with me. I 495 00:29:01,480 --> 00:29:05,280 Speaker 1: brought a salt vial, which is just salt that I 496 00:29:05,320 --> 00:29:09,280 Speaker 1: will take in additionally in case I start cramping. Didn't 497 00:29:09,280 --> 00:29:12,000 Speaker 1: need at this event. Wasn't sweating that much and was 498 00:29:12,040 --> 00:29:15,880 Speaker 1: getting sodium in the gatorade. That's the electoral heights people 499 00:29:15,960 --> 00:29:18,760 Speaker 1: super important, especially when you're sweater like I am, and 500 00:29:18,800 --> 00:29:22,440 Speaker 1: if the conditions are really hot. And finally shooting for 501 00:29:22,640 --> 00:29:26,040 Speaker 1: around two four hundred cowlies per hour, I'm gonna take 502 00:29:26,120 --> 00:29:29,640 Speaker 1: in and around six two ounces of fluid per hour, 503 00:29:30,480 --> 00:29:32,560 Speaker 1: and the eight stations are every five to six miles. 504 00:29:32,600 --> 00:29:34,880 Speaker 1: So this is the math you do. So five to 505 00:29:35,000 --> 00:29:39,520 Speaker 1: six miles now again slow pace, but let's use ten 506 00:29:39,800 --> 00:29:43,160 Speaker 1: minute miles as a round number. So around every hour, 507 00:29:43,800 --> 00:29:47,640 Speaker 1: gonna hit the eight stations. So this is the math 508 00:29:47,760 --> 00:29:50,800 Speaker 1: you do and the strategy utilize when you're doing these 509 00:29:50,800 --> 00:29:55,760 Speaker 1: type of events. All right, So everything out the night before, 510 00:29:55,880 --> 00:30:00,480 Speaker 1: got everything ready, my clothes, my heart rate monitor, my seekers, 511 00:30:00,880 --> 00:30:04,960 Speaker 1: my socks, you know, everything good to go. And when 512 00:30:05,000 --> 00:30:09,040 Speaker 1: I put the drinks and things like that in the refrigerator, 513 00:30:09,120 --> 00:30:11,040 Speaker 1: I also put something like in front of the door 514 00:30:11,160 --> 00:30:13,760 Speaker 1: to remind me that they're there, so that I don't 515 00:30:13,880 --> 00:30:18,240 Speaker 1: leave things behind. Coffee ready to go. Everything I just 516 00:30:18,360 --> 00:30:21,160 Speaker 1: have to flip, you know, a switch, and things are 517 00:30:21,160 --> 00:30:23,200 Speaker 1: ready to go. All of this makes a difference because 518 00:30:23,200 --> 00:30:26,800 Speaker 1: you want to be as relaxed as possible. Stresses a choice, 519 00:30:28,440 --> 00:30:31,960 Speaker 1: control what you can. I have music, I have so 520 00:30:32,120 --> 00:30:35,000 Speaker 1: many different things to set the atmosphere so that I 521 00:30:35,040 --> 00:30:37,800 Speaker 1: am in the right frame of mind to start a race. 522 00:30:39,640 --> 00:30:43,719 Speaker 1: All right, So let's get to the race and get 523 00:30:43,800 --> 00:30:48,320 Speaker 1: this over with. Perfect morning, absolutely perfect morning. So I 524 00:30:48,400 --> 00:30:54,080 Speaker 1: wake up and I have another that second baggy filled 525 00:30:54,160 --> 00:30:57,440 Speaker 1: with oatmeal. Now by the way. I have to laugh 526 00:30:57,520 --> 00:31:00,160 Speaker 1: because as I'm preparing all this stuff, the gatorade outer 527 00:31:00,280 --> 00:31:02,040 Speaker 1: and stuff like that, it's spilling a little bit in 528 00:31:02,080 --> 00:31:03,920 Speaker 1: the bathroom. And I have to think that, you know, 529 00:31:04,080 --> 00:31:06,800 Speaker 1: even though many of the hotel workers know that there's 530 00:31:06,840 --> 00:31:09,760 Speaker 1: a race going on, it looks like there's something less, uh, 531 00:31:09,920 --> 00:31:12,320 Speaker 1: you know, on the up and up that went on 532 00:31:12,440 --> 00:31:15,920 Speaker 1: in that room if you don't know what those powders are. 533 00:31:16,120 --> 00:31:19,080 Speaker 1: But anyway, just laughed a little bit about that. So 534 00:31:19,360 --> 00:31:24,040 Speaker 1: another five calories of oatmeal. And this is at five 535 00:31:24,360 --> 00:31:28,520 Speaker 1: thirty and the race is that around yeah, five six am, 536 00:31:28,920 --> 00:31:32,120 Speaker 1: and I got two hours to digest it. Not said 537 00:31:32,160 --> 00:31:33,920 Speaker 1: I don't want to take in too much food. This 538 00:31:34,080 --> 00:31:37,080 Speaker 1: is where it's so individual. What do I eat before race? 539 00:31:37,160 --> 00:31:41,200 Speaker 1: What do I eat before workout? Start with carbs, bodies 540 00:31:41,200 --> 00:31:44,440 Speaker 1: preferred energy source. Some people have some protein, I don't. 541 00:31:45,640 --> 00:31:50,760 Speaker 1: I don't. I just as straightforward as carbohydrate source as 542 00:31:50,800 --> 00:31:54,080 Speaker 1: I can get as plane that carbo force, drink the 543 00:31:54,280 --> 00:31:57,800 Speaker 1: carbs from the oatmeal. Sometimes I will have a banana 544 00:31:58,280 --> 00:32:02,200 Speaker 1: things like that. But meal has worked phenomenally for me recently, 545 00:32:02,280 --> 00:32:05,080 Speaker 1: and it's changed over time. Just know that it changes 546 00:32:05,120 --> 00:32:08,440 Speaker 1: as well. Just like everything else does. All right, taken 547 00:32:09,240 --> 00:32:12,160 Speaker 1: the breakfast, get in the car, go to the race, 548 00:32:12,640 --> 00:32:15,240 Speaker 1: meet up with the friend from high school. Now, the 549 00:32:15,320 --> 00:32:19,400 Speaker 1: friend who I travel with faster, you know, finished way 550 00:32:19,440 --> 00:32:21,720 Speaker 1: before me at the Rim to Rim to Rim at 551 00:32:21,720 --> 00:32:24,680 Speaker 1: the Grand Canyon ram by myself for you know, almost 552 00:32:24,720 --> 00:32:27,760 Speaker 1: a full day, which is a little scary. And you know, again, 553 00:32:27,800 --> 00:32:30,160 Speaker 1: if you haven't heard that episode, please, I think you'll 554 00:32:30,160 --> 00:32:33,280 Speaker 1: get a kick out of that. But I've got the 555 00:32:33,320 --> 00:32:36,800 Speaker 1: one shirt on because it's a little chili in the fifties, 556 00:32:37,120 --> 00:32:38,760 Speaker 1: and so I have a long sleeve shirt. By the way, 557 00:32:38,840 --> 00:32:40,200 Speaker 1: this is when you do a lot of races. You 558 00:32:40,320 --> 00:32:42,840 Speaker 1: keep the shirts for this very reason. So many of 559 00:32:42,880 --> 00:32:45,680 Speaker 1: the race shirts, now any of your race directors out there, 560 00:32:45,680 --> 00:32:48,200 Speaker 1: I apologize for saying it, but they're not always great. 561 00:32:49,160 --> 00:32:52,520 Speaker 1: They're bad colors, they're bad designs. You keep them four 562 00:32:52,680 --> 00:32:55,479 Speaker 1: races where you wear them before to stay warm, then 563 00:32:55,520 --> 00:32:58,800 Speaker 1: when the gun goes off, you toss them. A lot 564 00:32:58,840 --> 00:33:00,720 Speaker 1: of times they donate those It was like the beginning 565 00:33:00,720 --> 00:33:02,720 Speaker 1: of the New York City Marathon and big marathons like that. 566 00:33:02,800 --> 00:33:07,120 Speaker 1: Oh my gosh, they donate tons of clothes to charities 567 00:33:07,160 --> 00:33:08,920 Speaker 1: and stuff like that. So all I had to wear 568 00:33:09,080 --> 00:33:12,560 Speaker 1: was one long sleeve shirt right before the gun goes off, 569 00:33:12,840 --> 00:33:15,160 Speaker 1: dropped that with a bunch of other clothes that people 570 00:33:15,360 --> 00:33:19,760 Speaker 1: were leaving behind. And we're off perfect weather, so I 571 00:33:19,800 --> 00:33:24,400 Speaker 1: had no excuse. I just had the most spectacular day. 572 00:33:25,080 --> 00:33:28,160 Speaker 1: But let me give you the highlights too. Running with 573 00:33:28,240 --> 00:33:30,600 Speaker 1: the friend, and I said to him at the start, 574 00:33:30,640 --> 00:33:33,120 Speaker 1: do you mind if I run with you? And if 575 00:33:33,160 --> 00:33:35,440 Speaker 1: you ever want to, you know, go faster, go slower, 576 00:33:35,560 --> 00:33:37,880 Speaker 1: take off, want to be by yourself? You have these 577 00:33:37,920 --> 00:33:40,440 Speaker 1: discussions if you run races with friends and family and 578 00:33:40,480 --> 00:33:44,120 Speaker 1: things like that. We ended up running the whole thing together, amazing. 579 00:33:45,480 --> 00:33:49,360 Speaker 1: But I have weak ankles and I rolled my ankle 580 00:33:49,800 --> 00:33:52,200 Speaker 1: hard twice, really badly. And those of you who have 581 00:33:52,320 --> 00:33:55,120 Speaker 1: done this before, no, it hurts almost like sprained it 582 00:33:55,440 --> 00:33:58,440 Speaker 1: pretty darn close. But I've done this so often and 583 00:33:58,520 --> 00:34:02,280 Speaker 1: I almost fell both times that. You know, the guy 584 00:34:02,440 --> 00:34:05,880 Speaker 1: friend I was running with was are you okay or 585 00:34:05,920 --> 00:34:07,840 Speaker 1: you want to stop? I don't know. I know that 586 00:34:07,920 --> 00:34:11,480 Speaker 1: if I keep running it'll be okay. And this is 587 00:34:11,560 --> 00:34:14,320 Speaker 1: experience and this is not focusing on that, dwelling on that. 588 00:34:14,719 --> 00:34:18,600 Speaker 1: And I have to say that I never ever will 589 00:34:18,680 --> 00:34:21,600 Speaker 1: do anything that will hurt me long term, that will 590 00:34:21,760 --> 00:34:24,719 Speaker 1: jeopardize my health and wellness. Nothing in a race never, 591 00:34:25,520 --> 00:34:27,200 Speaker 1: And I know you may find that hard to believe, 592 00:34:27,320 --> 00:34:30,399 Speaker 1: but it's absolutely true. I'm fifty two and I'm gonna 593 00:34:30,400 --> 00:34:32,520 Speaker 1: be doing this when I'm a hundred and two. All right, 594 00:34:32,640 --> 00:34:36,080 Speaker 1: So roll the ankles hurts, I go, I've done this before. 595 00:34:36,080 --> 00:34:37,960 Speaker 1: I'm okay, just keep running, you know, you start slowly, 596 00:34:38,080 --> 00:34:40,960 Speaker 1: kind of shake it off and you keep running. But 597 00:34:41,920 --> 00:34:44,960 Speaker 1: then we're going down really technical downhill and as a 598 00:34:45,000 --> 00:34:49,799 Speaker 1: little slippery, and it was a moment where they were 599 00:34:50,280 --> 00:34:54,879 Speaker 1: there were the most runners around us then had been 600 00:34:55,040 --> 00:34:57,360 Speaker 1: and were after that, so I had a huge audience 601 00:34:57,440 --> 00:35:01,239 Speaker 1: and I went down hard. I hooked my toe on 602 00:35:01,400 --> 00:35:05,480 Speaker 1: a route and it was steep downhill. We're going semi fast, 603 00:35:06,320 --> 00:35:08,040 Speaker 1: and I knew I was in the air. You know 604 00:35:08,080 --> 00:35:10,640 Speaker 1: a lot of times you stumble. You stumble like NonStop 605 00:35:10,760 --> 00:35:14,560 Speaker 1: throughout these events when you're running through the woods, and 606 00:35:14,680 --> 00:35:18,680 Speaker 1: sometimes you most times you don't fall, but you know, 607 00:35:18,800 --> 00:35:20,400 Speaker 1: I went down a handful of times. This was the 608 00:35:20,440 --> 00:35:23,120 Speaker 1: first one, and it was bad, you know. I mean 609 00:35:23,160 --> 00:35:26,440 Speaker 1: I landed well, or so I thought, got up. I did. 610 00:35:26,640 --> 00:35:30,600 Speaker 1: Actually the Chevy Chase from vacation where he's harassing the 611 00:35:30,640 --> 00:35:33,320 Speaker 1: guy in the bar and the bartender shoots him, pretends, 612 00:35:33,600 --> 00:35:35,960 Speaker 1: you know, the blanks and Chevy Chase drops and then 613 00:35:36,040 --> 00:35:38,600 Speaker 1: jumps up and goes, I'm okay, exactly what I did. 614 00:35:38,880 --> 00:35:40,879 Speaker 1: I got a laugh out of everyone, and then I'm like, oh, 615 00:35:41,320 --> 00:35:44,880 Speaker 1: I did something, so I really hurt my ribs. And 616 00:35:45,760 --> 00:35:48,319 Speaker 1: you know, I'm pressing on him right now. I can 617 00:35:48,400 --> 00:35:52,600 Speaker 1: feel I can feel it. I knew I hadn't broken them. 618 00:35:53,400 --> 00:35:55,840 Speaker 1: I've never done anything to my ribs in the past. 619 00:35:56,640 --> 00:35:58,640 Speaker 1: But it hurt to run, hurt a little bit to 620 00:35:58,680 --> 00:36:03,560 Speaker 1: breathe definitely hurt to laugh. And I got, you know, 621 00:36:03,640 --> 00:36:06,880 Speaker 1: worried for a couple of seconds, and then I just 622 00:36:07,280 --> 00:36:12,040 Speaker 1: kept running and it was challenging for an hour or two, 623 00:36:13,239 --> 00:36:17,120 Speaker 1: and slowly over time it went away. And so every race, 624 00:36:17,960 --> 00:36:25,520 Speaker 1: every event has one to twenty of those falls, pains, moments, obstacles, 625 00:36:27,000 --> 00:36:29,040 Speaker 1: And I always also think, like, okay, what am I 626 00:36:29,040 --> 00:36:30,719 Speaker 1: gonna Even if I want to quit, I have to 627 00:36:30,719 --> 00:36:32,560 Speaker 1: at least get to the next eighth station. I'm in 628 00:36:32,560 --> 00:36:34,640 Speaker 1: the middle of the woods, so the very least I 629 00:36:34,640 --> 00:36:36,759 Speaker 1: gotta walk or run to the next eight station. Then 630 00:36:36,760 --> 00:36:41,040 Speaker 1: I can quit, but I didn't have to. And I've 631 00:36:41,160 --> 00:36:44,640 Speaker 1: had those issues before, and again nothing was broken. It hurt, 632 00:36:44,840 --> 00:36:47,840 Speaker 1: hurt a lot, still hurts a little bit now. But 633 00:36:48,000 --> 00:36:51,319 Speaker 1: that's the fun, as crazy as it sounds, and that's 634 00:36:51,360 --> 00:36:54,880 Speaker 1: what makes you strong, among so many other things, just 635 00:36:55,000 --> 00:36:58,080 Speaker 1: finishing the race itself. But it is the confluence of 636 00:36:58,320 --> 00:37:01,520 Speaker 1: all these obstacles coming together a big and small, that 637 00:37:01,640 --> 00:37:03,520 Speaker 1: give you that confidence and make you want to come 638 00:37:03,560 --> 00:37:07,319 Speaker 1: back because you accomplished something. You go wow, I didn't quit, 639 00:37:08,400 --> 00:37:11,960 Speaker 1: and that really hurt. And I had my excuse if 640 00:37:12,000 --> 00:37:15,239 Speaker 1: I wanted it. I don't want it, and I know 641 00:37:16,280 --> 00:37:19,320 Speaker 1: that I can control that and compartmentalize it and just 642 00:37:19,440 --> 00:37:24,080 Speaker 1: focus on the incredible weather and scenery and atmosphere and 643 00:37:24,160 --> 00:37:27,799 Speaker 1: the fact that hey, I am healthy enough to run 644 00:37:28,800 --> 00:37:32,279 Speaker 1: and fortunate enough to do this race. There's a lot 645 00:37:32,320 --> 00:37:37,359 Speaker 1: of people that aren't. And so I kept running. And yeah, 646 00:37:37,480 --> 00:37:41,120 Speaker 1: it hurt for a while, and slowly I didn't hurt 647 00:37:41,160 --> 00:37:43,360 Speaker 1: as much. Still was there, and I put it on 648 00:37:43,400 --> 00:37:46,040 Speaker 1: the back burner, and he used all those mental tips 649 00:37:46,080 --> 00:37:49,719 Speaker 1: and tricks that I've talked about before, self talk and 650 00:37:49,840 --> 00:37:53,319 Speaker 1: things like that to make it better. All right, There 651 00:37:53,440 --> 00:37:56,719 Speaker 1: was an aid station that was beer only. About we 652 00:37:56,840 --> 00:37:58,279 Speaker 1: heard all this music. We're in the woods, and we 653 00:37:58,360 --> 00:37:59,800 Speaker 1: knew an eight station was coming up, and I'm like, 654 00:38:00,160 --> 00:38:01,839 Speaker 1: oh my gosh, that has to be at right loud 655 00:38:01,920 --> 00:38:04,920 Speaker 1: blaring rock music. And then I thought and said out loud, like, oh, 656 00:38:05,000 --> 00:38:07,160 Speaker 1: that would be really cruel if it wasn't the AID station. Well, 657 00:38:07,239 --> 00:38:09,680 Speaker 1: it wasn't the aid station. It was an AID station 658 00:38:09,760 --> 00:38:12,719 Speaker 1: and it was beer only. Now I've come across things 659 00:38:12,760 --> 00:38:15,560 Speaker 1: like this and past events, and I normally don't partake. 660 00:38:15,640 --> 00:38:18,040 Speaker 1: And you know, I wasn't there to go fast, so 661 00:38:18,680 --> 00:38:21,320 Speaker 1: I stopped. We stopped. I had a quick I p 662 00:38:21,480 --> 00:38:24,880 Speaker 1: a took about thirty seconds, wasn't a full beer, but 663 00:38:25,000 --> 00:38:27,960 Speaker 1: it was part of the whole experience. And what was 664 00:38:28,120 --> 00:38:33,680 Speaker 1: so incredible because I stuck to my plan of hydration 665 00:38:33,840 --> 00:38:37,200 Speaker 1: and nutrition and I had the gatorade and I had 666 00:38:37,239 --> 00:38:40,000 Speaker 1: the gels, and I stopped at the aid stations and 667 00:38:40,440 --> 00:38:43,800 Speaker 1: fueled up, and you know, I drank their version of 668 00:38:44,520 --> 00:38:48,759 Speaker 1: gatorade as well, which, oh my god, tasted horrible. And again, 669 00:38:48,840 --> 00:38:51,000 Speaker 1: that's not something you generally do. You don't do something 670 00:38:51,280 --> 00:38:53,840 Speaker 1: new on race day, especially when it comes to nutrition, 671 00:38:54,760 --> 00:38:59,839 Speaker 1: but I do sometimes Why to learn and to get 672 00:38:59,880 --> 00:39:05,440 Speaker 1: the confidence even stronger knowing that I can try different 673 00:39:05,440 --> 00:39:09,480 Speaker 1: things and do different things and it's going to work. Now, 674 00:39:09,560 --> 00:39:11,120 Speaker 1: let me say this to those of you who are 675 00:39:11,600 --> 00:39:13,920 Speaker 1: doing these type of events, especially if you're just starting out. 676 00:39:14,520 --> 00:39:16,759 Speaker 1: You want to be hydrated, and you want to take 677 00:39:16,800 --> 00:39:22,719 Speaker 1: in calories, and if anything, in my opinion and experience, 678 00:39:22,800 --> 00:39:26,000 Speaker 1: you want to overshoot it rather than undershoot it. Better. 679 00:39:26,080 --> 00:39:29,160 Speaker 1: It comes back up to be very graphic. Then try 680 00:39:29,200 --> 00:39:33,360 Speaker 1: to catch up when you are bonking and dehydrated. So 681 00:39:33,640 --> 00:39:36,040 Speaker 1: I'm gonna eat whatever I need to eat if I 682 00:39:36,080 --> 00:39:38,359 Speaker 1: don't have anything to eat, But you bring as much 683 00:39:38,400 --> 00:39:40,359 Speaker 1: as you can with you, and you try to stay 684 00:39:40,400 --> 00:39:43,520 Speaker 1: as self contained as you can, because you cannot rely 685 00:39:43,840 --> 00:39:46,960 Speaker 1: on those eight stations, by the way, to have what 686 00:39:47,080 --> 00:39:49,640 Speaker 1: you need when you need it. Actually, the first eight 687 00:39:49,680 --> 00:39:51,480 Speaker 1: sasue we came to, they had already run out of 688 00:39:51,520 --> 00:39:53,960 Speaker 1: water or we're running out, he said, you know, said 689 00:39:54,000 --> 00:39:59,440 Speaker 1: please don't fill up. So you take what you can 690 00:39:59,640 --> 00:40:02,680 Speaker 1: with you, and that is a metaphor for life as well. 691 00:40:04,480 --> 00:40:07,719 Speaker 1: I can't rely on having what you want when you 692 00:40:07,840 --> 00:40:11,360 Speaker 1: need it. So you want to have as much with 693 00:40:11,520 --> 00:40:15,000 Speaker 1: you mentally and physically as you can to get through 694 00:40:15,040 --> 00:40:17,759 Speaker 1: those moments and those times. All right, all right, So 695 00:40:18,640 --> 00:40:23,960 Speaker 1: final takeaways. So many positives, so many positives. You know, 696 00:40:24,000 --> 00:40:25,560 Speaker 1: I've gotten to the point when people ask me why 697 00:40:25,600 --> 00:40:30,520 Speaker 1: I do these things, it's hard to answer, But I 698 00:40:30,680 --> 00:40:37,000 Speaker 1: answered these podcasts now collecting experiences, there's not one downside. 699 00:40:38,160 --> 00:40:40,960 Speaker 1: I got to travel, I got to reconnect with a friend. 700 00:40:41,280 --> 00:40:44,319 Speaker 1: I got to spend more time with that newfound rim 701 00:40:44,440 --> 00:40:49,560 Speaker 1: to rim friend. Perfect training for my upcoming event. I 702 00:40:49,600 --> 00:40:52,839 Speaker 1: mean to think of running seven hours, you know, from 703 00:40:52,880 --> 00:40:56,080 Speaker 1: my house in my neighborhood. Just saying it out loud 704 00:40:56,200 --> 00:41:00,359 Speaker 1: makes me sick, just mentally boredom. So I that too, 705 00:41:01,000 --> 00:41:04,960 Speaker 1: you know, drive a couple of hours, you know, train 706 00:41:05,080 --> 00:41:07,960 Speaker 1: with a handful of amazing people and their bikers on 707 00:41:08,040 --> 00:41:11,920 Speaker 1: the course at the same time. Just incredible, you know. 708 00:41:12,080 --> 00:41:15,640 Speaker 1: I had it catered every five or six miles. Was 709 00:41:15,719 --> 00:41:17,719 Speaker 1: an aid station for me. Don't have that at home. 710 00:41:19,320 --> 00:41:24,840 Speaker 1: And it built so much more self efficacy, another building block, 711 00:41:26,280 --> 00:41:28,640 Speaker 1: and that is the most important part. Yeah, that health. 712 00:41:30,520 --> 00:41:33,719 Speaker 1: Of course, it is healthy too, by the way, people, 713 00:41:34,160 --> 00:41:35,960 Speaker 1: when you do it right, when you go slow, when 714 00:41:36,000 --> 00:41:38,640 Speaker 1: you stretch, when you cross train, when you take in 715 00:41:38,680 --> 00:41:41,840 Speaker 1: the right nutrition. I know it's counterintuitive for many of 716 00:41:41,920 --> 00:41:44,960 Speaker 1: you who think that running that far and frequently can 717 00:41:45,440 --> 00:41:47,320 Speaker 1: you know, be healthy. It is if you know what 718 00:41:47,360 --> 00:41:49,880 Speaker 1: you're doing and you do it right. But even more 719 00:41:49,920 --> 00:41:52,440 Speaker 1: than that, it was the confidence that I get at 720 00:41:52,480 --> 00:41:55,840 Speaker 1: the end of every single race, knowing, hey, you know, 721 00:41:55,920 --> 00:41:57,759 Speaker 1: I fell hard, and I fell a bunch of times 722 00:41:57,840 --> 00:42:00,520 Speaker 1: after that, but that was the worst. It didn't hurt myself, 723 00:42:00,560 --> 00:42:04,279 Speaker 1: a little bloody and stuff, but just knees, and those 724 00:42:04,360 --> 00:42:09,400 Speaker 1: things become smaller. If I didn't fall and hurt my ribs, 725 00:42:09,440 --> 00:42:11,520 Speaker 1: the knees might have been or would have been a 726 00:42:11,560 --> 00:42:13,799 Speaker 1: bigger issue. They're not a big deal at all. It's 727 00:42:13,880 --> 00:42:15,960 Speaker 1: like you're eight years old again. You're playing on a 728 00:42:16,040 --> 00:42:20,480 Speaker 1: weekend in the woods. And speaking of kids, my kids 729 00:42:21,239 --> 00:42:23,160 Speaker 1: know that Dad did that, come home with a medal 730 00:42:23,920 --> 00:42:26,680 Speaker 1: and a big number, and you're, you know, little beating up. 731 00:42:28,640 --> 00:42:30,560 Speaker 1: We have to be great role models for our kids 732 00:42:30,600 --> 00:42:32,800 Speaker 1: and show them that we challenge ourselves, that we eat healthy, 733 00:42:32,880 --> 00:42:36,560 Speaker 1: that we live that lifestyle. And I was amazed that 734 00:42:36,800 --> 00:42:41,160 Speaker 1: my legs did not even start to feel anything again 735 00:42:41,239 --> 00:42:46,560 Speaker 1: going slow, but till mile big hill right at the end, 736 00:42:47,120 --> 00:42:49,360 Speaker 1: I go, okay, now I'm starting to feel the quads. 737 00:42:51,000 --> 00:42:55,520 Speaker 1: The training is working, even a fifty two. I got 738 00:42:55,640 --> 00:42:58,800 Speaker 1: up and did a easy hour long bike ride the 739 00:42:58,840 --> 00:43:00,400 Speaker 1: next day, which is not something I used to do 740 00:43:00,760 --> 00:43:04,279 Speaker 1: after marathons and things like that, and you should rest 741 00:43:04,360 --> 00:43:06,799 Speaker 1: and recover, but I knew that this was gonna make 742 00:43:06,840 --> 00:43:09,600 Speaker 1: me feel better. Super easy, super easy bike right, just 743 00:43:09,680 --> 00:43:12,279 Speaker 1: spinning the legs out as we call it. But my 744 00:43:12,400 --> 00:43:16,080 Speaker 1: point is at fifty two, I'm feeling good, and so can. 745 00:43:16,160 --> 00:43:20,840 Speaker 1: You got to challenge yourself. You gotta think past what 746 00:43:21,000 --> 00:43:22,719 Speaker 1: I had to think, past the shin splints as a 747 00:43:22,800 --> 00:43:25,360 Speaker 1: kid and all of the negative messages and coaches and 748 00:43:25,800 --> 00:43:29,040 Speaker 1: people told me I couldn't do things. Yes you can, 749 00:43:30,840 --> 00:43:34,080 Speaker 1: and these things are for you first and foremost. When 750 00:43:34,120 --> 00:43:36,120 Speaker 1: I talk about not caring about my time, and this 751 00:43:36,360 --> 00:43:39,480 Speaker 1: is there'll always be someone who's faster. There'll always be 752 00:43:39,560 --> 00:43:41,719 Speaker 1: someone who, no matter how fast you go, put you 753 00:43:41,840 --> 00:43:46,120 Speaker 1: down for it, who cares. I got to spend an 754 00:43:46,200 --> 00:43:51,319 Speaker 1: incredible day running and being outside and doing healthy things 755 00:43:51,440 --> 00:43:57,239 Speaker 1: and spending time with a friend and encourage you to 756 00:43:57,360 --> 00:44:01,000 Speaker 1: not only focus on your fitness and your nutrition, but 757 00:44:01,160 --> 00:44:04,439 Speaker 1: find these challenges, Find these experiences that you can start 758 00:44:04,480 --> 00:44:09,719 Speaker 1: collecting for all the reasons I outlined, and especially for 759 00:44:09,840 --> 00:44:14,640 Speaker 1: building that self efficacy. All right, went on way longer 760 00:44:15,360 --> 00:44:19,719 Speaker 1: than I expected. But I love what I do and 761 00:44:19,800 --> 00:44:21,359 Speaker 1: I will be doing it, as I said, till I'm 762 00:44:21,400 --> 00:44:24,600 Speaker 1: a hundred and two and way beyond. And my goal 763 00:44:25,960 --> 00:44:32,080 Speaker 1: is to educate, to motivate, hopefully inspire you to figure 764 00:44:32,080 --> 00:44:37,160 Speaker 1: out your thing and to live your best life. All right, 765 00:44:37,640 --> 00:44:39,200 Speaker 1: thank you for listening. If you want to reach out, 766 00:44:39,320 --> 00:44:42,200 Speaker 1: Tom h Fit is Instagram and Twitter. Tom h Fit 767 00:44:42,360 --> 00:44:45,600 Speaker 1: can message me through their Fitness disrupted dot com. You 768 00:44:45,600 --> 00:44:49,600 Speaker 1: can email me through the site. Please follow the show, 769 00:44:50,719 --> 00:44:53,960 Speaker 1: comment rate, anything you can do to support the show 770 00:44:54,120 --> 00:44:58,719 Speaker 1: is greatly appreciated. Thank you, and remember there are three 771 00:44:58,800 --> 00:45:01,960 Speaker 1: things we all can toll how much we move, what 772 00:45:02,040 --> 00:45:04,440 Speaker 1: we put into our mouths, and our attitude, and that 773 00:45:05,600 --> 00:45:09,279 Speaker 1: is awesome. I am Tom Holland this is fitness Disruptive, 774 00:45:09,800 --> 00:45:16,600 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 775 00:45:16,840 --> 00:45:20,319 Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit 776 00:45:20,360 --> 00:45:23,640 Speaker 1: the I Heart Radio app, Apple Podcasts, or wherever you 777 00:45:23,760 --> 00:45:25,160 Speaker 1: listen to your favorite shows.