WEBVTT - Another Grand Canyon Run 0:00:00.840 --> 0:00:05.880 Welcome to Fitness Disrupted, a production of I Heart Radio. 0:00:09.640 --> 0:00:16.520 I am Tom Holland, and this is Fitness Disrupted. As 0:00:16.560 --> 0:00:21.279 I stand here doing this podcast, as I do, I 0:00:21.280 --> 0:00:25.400 don't sit. I stand in my studio. I am really 0:00:25.440 --> 0:00:30.400 sore walking up the two flights of stairs to my studio. 0:00:31.840 --> 0:00:36.360 It's painful, painful in a good way. That good sore 0:00:36.560 --> 0:00:41.720 that anyone who's done a hard event, hard hard workout 0:00:41.800 --> 0:00:47.279 knows what I'm talking about. My quads or shredded as 0:00:47.440 --> 0:00:52.600 I like to say. And going downstairs, I'm doing it sideways. 0:00:53.440 --> 0:00:55.600 And I've been doing that for a couple of days now, 0:00:55.640 --> 0:01:00.760 because it is Tuesday. And on Saturday, I did my 0:01:00.880 --> 0:01:05.440 second Grand Canyon Run, second run across the Grand Canyon 0:01:05.440 --> 0:01:08.600 and back with a little change. As I will tell you, 0:01:09.560 --> 0:01:13.080 and some of you may have listened to my first 0:01:13.200 --> 0:01:18.840 podcast about doing my first Grand Canyon run, known as 0:01:18.920 --> 0:01:23.480 the Rim to Rim to Rim. So you run across 0:01:24.240 --> 0:01:26.520 up to the top, then you run back down and 0:01:26.600 --> 0:01:31.480 back to the other side, and that was incredibly special. 0:01:32.200 --> 0:01:36.039 The event and the podcast came back a day earlier 0:01:36.360 --> 0:01:38.880 than I did for this one, and I recorded that 0:01:38.920 --> 0:01:41.840 podcast right away, and I did the same for this one, 0:01:41.840 --> 0:01:44.280 but I'm a day at an extra day that we 0:01:44.400 --> 0:01:46.720 built in just in case the weather went a little 0:01:46.760 --> 0:01:50.240 wonky and we needed to move the run forward today 0:01:51.000 --> 0:01:53.200 back a day, whichever way you look at it. But 0:01:53.240 --> 0:01:57.160 that's what today's podcast is about. I'm feeling beaten up. 0:01:57.160 --> 0:02:00.640 It's so good. I warn you, I'm still mentally out 0:02:00.640 --> 0:02:04.640 of it because it's it beats you up psychologically as 0:02:04.640 --> 0:02:09.320 well as physically. But another one of the most incredible 0:02:09.360 --> 0:02:13.400 experiences I've ever had, and that's what I'm all about, 0:02:13.560 --> 0:02:18.359 is collecting experiences and connecting all of it to everything 0:02:18.360 --> 0:02:22.680 that I talked about here on Fitness Disrupted, living our 0:02:22.720 --> 0:02:27.919 best lives, being healthy, controlling what we can and there's 0:02:27.960 --> 0:02:31.959 so many different topics that I've already talked about, but 0:02:32.000 --> 0:02:35.160 I will hit on in this podcast as well. The 0:02:35.200 --> 0:02:42.119 biophilia hypothesis did a fit tip about that hydration. All 0:02:42.120 --> 0:02:45.480 of that stuff goes into what I just did. And 0:02:45.560 --> 0:02:47.679 that's the final thing too. You know, when I first 0:02:47.680 --> 0:02:50.680 started in this industry, So these are the ways I'm 0:02:50.680 --> 0:02:55.720 going to separate myself. The education, the experience, and walking 0:02:55.760 --> 0:03:00.720 the walk. I'm fifty three people. The guy ran with right, 0:03:00.800 --> 0:03:03.720 and then I say ran with, traveled with, started with 0:03:05.440 --> 0:03:09.600 and a phenomenal ultra runner, really smart. He's the one 0:03:09.600 --> 0:03:13.079 who does all the logistics for these runs that we've 0:03:13.120 --> 0:03:17.400 done now twice. Because I just like to do these things. 0:03:18.440 --> 0:03:23.120 I'm not a big one for the specifics the details. 0:03:24.320 --> 0:03:28.480 He is. And so that's what today's podcast is about 0:03:28.639 --> 0:03:32.120 to tell you all about, basically my race report, even 0:03:32.120 --> 0:03:35.120 though it's not a race, and that's a really important 0:03:35.160 --> 0:03:39.960 part of this experience is that a race. It's not organized. 0:03:41.400 --> 0:03:45.080 We chose to do this on our own, as others 0:03:45.080 --> 0:03:48.600 do as well, and there was no official start line 0:03:49.200 --> 0:03:52.680 or start time or finish line. There's nothing to compare 0:03:52.760 --> 0:03:58.119 to it, and that's what makes it so awesome. All right. 0:03:58.960 --> 0:04:01.480 So this podcast, hope weeks like all the others, but 0:04:01.560 --> 0:04:06.520 in a very specific way, hopefully entertains you, educate you 0:04:06.560 --> 0:04:09.360 as well. You can learn from my successes as well 0:04:09.400 --> 0:04:14.200 as my lessons learned, not failures, lessons learned and I 0:04:14.280 --> 0:04:18.720 never stopped learning. Those of you who are runners at 0:04:18.760 --> 0:04:23.200 whatever level can learn a lot from my successes and 0:04:23.520 --> 0:04:27.360 my lessons learned. And for those of you who don't run, 0:04:28.880 --> 0:04:34.640 hopefully it can be inspired to challenge yourself. Podcast I 0:04:34.720 --> 0:04:38.240 just released I think it was last week on why 0:04:38.279 --> 0:04:41.839 you Need a Missaggi. This was one of my miss 0:04:41.839 --> 0:04:48.760 Aggies for this year. Challenge. All right, quick break, when 0:04:48.800 --> 0:04:55.960 we come back my Grand Canyon Run race report, Take two. 0:04:56.480 --> 0:05:08.279 We'll be right back, and we are back talking about 0:05:08.360 --> 0:05:15.039 my very recent Grand Canyon run, so recent that it's 0:05:15.120 --> 0:05:17.599 it's it's a little it's a little hard to stand 0:05:17.680 --> 0:05:20.400 right here and do this, but it's going down the 0:05:20.440 --> 0:05:23.520 stairs that's the challenge, right, Even the up not as 0:05:23.520 --> 0:05:27.280 bad as the down, And anyone who's run run uphill 0:05:27.360 --> 0:05:31.240 downhill realizes that, right, And there's a scientific reason for that. 0:05:31.279 --> 0:05:35.200 I've talked about that the east centric contractions of your 0:05:35.279 --> 0:05:39.520 muscles going downhill, your quads are essentially breaking, you know, 0:05:39.560 --> 0:05:42.600 the breaks for your legs, and that beats the heck 0:05:42.640 --> 0:05:45.080 out of your body. And that's one of the reasons 0:05:45.520 --> 0:05:49.800 this run is so challenging because it's like running into 0:05:49.800 --> 0:05:53.800 a bowl. Right you started, Depending on where you start, 0:05:53.880 --> 0:05:56.640 let's say seven thousand feet, you drop down thousands and 0:05:56.720 --> 0:06:00.760 thousands of feet right away, so downhill then you go flat. 0:06:01.200 --> 0:06:05.120 So let's call it to make it simple. Seven miles downhill, 0:06:05.560 --> 0:06:08.560 seven eight nine miles across depending on what route you take, 0:06:08.920 --> 0:06:11.480 and then seven or eight back up, and then you 0:06:11.520 --> 0:06:15.600 do it again, you go back and so that again. 0:06:15.640 --> 0:06:18.160 For those of you who didn't listen to the original podcast, 0:06:18.240 --> 0:06:20.159 have no idea what I'm talking about. You go to 0:06:20.200 --> 0:06:23.520 the Grand Canyon and there's a handful of people who 0:06:23.880 --> 0:06:28.760 have a bucket list challenge goal of running in the 0:06:28.800 --> 0:06:31.600 Grand Canyon, and there's many ways to do it. There's 0:06:31.640 --> 0:06:33.640 a Rim to Rim where you just run across and 0:06:33.640 --> 0:06:35.640 I say, just let me take the word just out 0:06:35.640 --> 0:06:39.279 of there, So anywhere from to about twenty four miles. 0:06:39.279 --> 0:06:41.480 There's two main trails. The Bright Angel which is the 0:06:41.520 --> 0:06:43.920 one I did last time, and that's a little longer 0:06:43.960 --> 0:06:46.880 twenty four miles across, but a little less crazy on 0:06:46.920 --> 0:06:50.960 the down as a result, so longer miles and less 0:06:51.000 --> 0:06:54.440 steep incline as a result. But the one I did 0:06:54.480 --> 0:06:58.360 this time was the South Kaibab, which is three miles 0:06:58.360 --> 0:07:04.520 shorter across, but a faster ascent and descent. So catch 0:07:04.560 --> 0:07:08.919 twenty two right. So many people their goal is to 0:07:09.040 --> 0:07:11.400 do the Rim to Rim and you can hike that. 0:07:11.560 --> 0:07:13.560 It can take about a day for most people if 0:07:13.560 --> 0:07:15.800 you're walking, and then they have a bus I've never 0:07:15.840 --> 0:07:17.720 done it this way, but they have a bus supposedly 0:07:17.840 --> 0:07:19.920 that you can time it perfectly, and then you have 0:07:19.960 --> 0:07:21.760 to go back. I think it takes I don't know, 0:07:22.080 --> 0:07:23.720 four or five six hours or something like that to 0:07:23.760 --> 0:07:25.880 get back around. But that's what some people do, the 0:07:25.960 --> 0:07:28.960 Rim to Rim and then you can do the full 0:07:29.480 --> 0:07:31.720 Rim to Rim to Rim, and there's people who do more, 0:07:31.760 --> 0:07:34.600 by the way, but those are generally the two. They're 0:07:34.640 --> 0:07:36.760 now called the R three and the R five I 0:07:36.840 --> 0:07:40.480 just found out, which is easier to say than the 0:07:40.640 --> 0:07:44.800 R two, R two R. But if you take the 0:07:44.800 --> 0:07:48.800 Bright Angel Trail four miles across back forty total, that's 0:07:48.800 --> 0:07:53.320 what I did last time, and it was insanely amazing. 0:07:54.720 --> 0:07:58.240 I've done so many races around the world in so 0:07:58.320 --> 0:08:03.280 many different formats, from triathlons to running races, to adventure 0:08:03.360 --> 0:08:07.000 races and now these ultra marathons. Some of the ultramarathons 0:08:07.040 --> 0:08:10.880 are organized. This is not there's just people who show up. 0:08:12.040 --> 0:08:15.040 You get out there, you travel out. We flew from 0:08:15.360 --> 0:08:19.040 the East coast to Phoenix, drove three and a half 0:08:19.080 --> 0:08:24.440 hours hotel room, did that on Friday, got up Saturday 0:08:24.520 --> 0:08:27.840 morning and ran and there was a handful of other 0:08:27.840 --> 0:08:30.200 people there with us, and that's just kind of crazy. 0:08:30.240 --> 0:08:32.360 When you start doing things like this. As you meet 0:08:32.360 --> 0:08:35.920 other people who do it, like marathoners, will experience that 0:08:35.960 --> 0:08:41.640 whatever your sport is, triathlons, whatever you're you're specific, that's 0:08:41.679 --> 0:08:43.400 just my world. And then you start to think that 0:08:43.440 --> 0:08:45.880 it's normal that everyone's doing it, and you realize no, 0:08:46.800 --> 0:08:49.400 but there's other people who are doing this as well. 0:08:50.120 --> 0:08:52.440 Generally they do it in groups of like two to four. 0:08:53.120 --> 0:08:57.040 The person I travel with again is faster than I, 0:08:58.160 --> 0:09:00.960 and I didn't want to make him wait for me. 0:09:01.040 --> 0:09:03.319 His goal is to go fast, wants to see how 0:09:03.320 --> 0:09:06.440 fast he can do it. So we start together and 0:09:06.480 --> 0:09:08.920 that's pretty much it. We see each other as he 0:09:08.960 --> 0:09:11.760 passes me coming back, and then we see each other 0:09:11.840 --> 0:09:14.640 at the finish. So many people think it's a race, 0:09:14.679 --> 0:09:18.160 it's not. Many people think that we are running together. 0:09:18.240 --> 0:09:21.880 We are not. And that's important because even though there's 0:09:21.920 --> 0:09:26.560 other people scattered on the trail, you may not see 0:09:26.600 --> 0:09:29.600 a person for hours, and I will talk about what 0:09:29.640 --> 0:09:33.800 happens because it did if you run into trouble. And 0:09:33.840 --> 0:09:37.959 so this is a solo run for me and for him, 0:09:37.960 --> 0:09:40.360 and that makes it so incredibly special because it's so 0:09:40.480 --> 0:09:43.319 challenging mentally and physically to think you're gonna be out 0:09:43.320 --> 0:09:46.520 there in the Grand Canyon by yourself running across and back, 0:09:48.200 --> 0:09:51.439 and it scares the heck out of you. And that's 0:09:51.440 --> 0:09:54.719 what makes it so amazing. I'm just gonna abuse those 0:09:54.760 --> 0:09:58.480 two words over and over. It's amazing incredible, all right. 0:09:58.559 --> 0:10:01.400 So now you get the general idea, hopefully if you 0:10:01.400 --> 0:10:03.640 didn't know what the rim to rim to Rim is, 0:10:05.360 --> 0:10:13.080 and now'll give you a specifics. So, like I said, 0:10:13.120 --> 0:10:19.640 we flew out Friday early Friday morning. He's got the 0:10:20.840 --> 0:10:23.160 you know, five six hour flight. But the great thing 0:10:23.240 --> 0:10:27.439 is as you fly west, you get the time is 0:10:27.480 --> 0:10:29.880 on your side, especially when you cut it that close, 0:10:30.400 --> 0:10:33.679 and that's what works out really well for us. So, kid, 0:10:33.720 --> 0:10:35.439 did we get into town. I think we got an 0:10:35.440 --> 0:10:40.800 earlier sometime in the afternoon on Friday afternoon and checked 0:10:40.800 --> 0:10:43.920 into the same hotel right outside the canyon. It's real 0:10:44.000 --> 0:10:46.640 tough to get hotel rooms. Uh. The guy I run 0:10:46.679 --> 0:10:49.480 with does all the the booking of everything, so he's 0:10:49.480 --> 0:10:52.120 telling me, like the ones in the park like crazy, 0:10:52.160 --> 0:10:53.720 and we saw so many tours when we did this 0:10:53.800 --> 0:10:56.680 last it was during COVID and so there were no tourists. 0:10:56.720 --> 0:11:01.640 Foreign tourists couldn't come, and now was filled. You know, 0:11:01.720 --> 0:11:03.920 you heard French and Spanish and Italian everywhere, which is 0:11:04.080 --> 0:11:07.160 very cool. So stayed in the actually did two hotels 0:11:07.200 --> 0:11:09.600 last time, but we stayed in the same one we 0:11:09.640 --> 0:11:12.120 started in last time, which is just outside the canyon. 0:11:12.240 --> 0:11:17.559 Went to the same restaurant, got the same plane pasta. 0:11:18.000 --> 0:11:23.560 I had a huge, um, huge dish of spaghetti and 0:11:24.120 --> 0:11:28.240 meatballs and bread. Keeping it simple. Loading up on the carbs. Yes, 0:11:29.360 --> 0:11:32.160 you have to go into these events with your fuel 0:11:32.240 --> 0:11:35.200 tank at the top. And I actually for the couple 0:11:35.200 --> 0:11:37.600 of days prior eight a heck of a lot more carbs. 0:11:38.679 --> 0:11:40.160 So there you go. For those of you who are 0:11:40.240 --> 0:11:43.760 endurance athletes, runners, whatever your sport is, if you're exercising 0:11:43.800 --> 0:11:46.440 for a long period of time, yes you still carve up. 0:11:46.480 --> 0:11:48.760 You need to make sure that your energy stores are 0:11:48.800 --> 0:11:53.440 topped off. Carbs are our friend, especially if you're doing 0:11:53.480 --> 0:11:58.160 something like running all day. And so I did what 0:11:58.200 --> 0:12:00.800 we did last time. I stuck with what worked right, 0:12:00.880 --> 0:12:04.000 same hotel, same dinner. Uh. And then the beautiful thing 0:12:04.040 --> 0:12:06.520 again with the time change, is we tried to get 0:12:06.600 --> 0:12:09.080 we did get to bed super early because we were 0:12:09.120 --> 0:12:14.880 getting up three am. Three fifteen am. All right, So 0:12:16.440 --> 0:12:20.120 what I did the night before is always important, right 0:12:20.240 --> 0:12:23.360 on so many levels. So eight dinner, went back to 0:12:23.440 --> 0:12:27.760 the hotel basically said to the to Bill that, uh, 0:12:27.800 --> 0:12:29.959 you know, CEO, what time you want to start? He's 0:12:29.960 --> 0:12:33.640 always making the executive decisions with all that stuff, so 0:12:33.679 --> 0:12:36.520 he said, you know, out the door at four am. 0:12:36.640 --> 0:12:39.520 I was like, all right, good to go. And that 0:12:39.520 --> 0:12:41.400 meant getting up around three fifteen to make sure I 0:12:41.400 --> 0:12:42.920 could get everything done that I needed to. It's a 0:12:42.920 --> 0:12:46.200 little more time than I need, but something inevitably goes wrong, right, 0:12:46.400 --> 0:12:49.040 So forty five minutes pretty perfect for me, especially to 0:12:49.160 --> 0:12:51.960 eat something because that's important too. Even though you carve 0:12:52.040 --> 0:12:55.040 up the night before, the breakfast is super important for 0:12:55.120 --> 0:12:58.800 many people. This is so highly individualized, and that will 0:12:58.840 --> 0:13:01.840 also be a theme of the show and all shows. Right, 0:13:01.880 --> 0:13:06.640 But when it comes to nutrition, super individualized doesn't mean 0:13:06.640 --> 0:13:09.120 a carb is not a carb and protein isn't uh, 0:13:09.160 --> 0:13:12.880 it doesn't do what it does. But we all experiment 0:13:12.960 --> 0:13:15.160 with different things and see what works for us and 0:13:15.200 --> 0:13:17.680 then we stick with it. But carbs, by and large people, 0:13:18.120 --> 0:13:21.160 regardless of the new stuff you here is what you 0:13:21.200 --> 0:13:23.920 want to fuel up your body with. Alright, So back 0:13:23.960 --> 0:13:28.520 from dinner and then it's preparing. So I want everything 0:13:28.679 --> 0:13:31.000 as prepared as ready to go. So I wake up 0:13:31.040 --> 0:13:34.480 in the morning and I can't forget anything. Really, everything 0:13:34.520 --> 0:13:38.000 I can do the night before, I do everything. So 0:13:38.080 --> 0:13:43.360 that includes packing a ridiculous pack. Right, and if you 0:13:43.360 --> 0:13:46.240 want to see that, I put yes on my Instagram 0:13:46.280 --> 0:13:48.920 account Tom h Fit. You can see so much of this. 0:13:48.920 --> 0:13:51.000 I will remind you at the end. Um, you can 0:13:51.000 --> 0:13:53.000 see what I packed the night before. Took a picture 0:13:53.040 --> 0:13:56.080 of that on the the bed, two beds and the 0:13:56.120 --> 0:13:58.480 other bed. I just use as my staging area for 0:13:58.520 --> 0:14:00.000 all of this stuff. Be there's a lot of stuff. 0:14:00.600 --> 0:14:03.280 It's not a race. There are no aid stations. That's 0:14:03.320 --> 0:14:06.360 frightening to someone like me who has spent decades doing 0:14:06.760 --> 0:14:10.760 marathons and uh, you know iron Man triathlons where you're 0:14:10.760 --> 0:14:13.599 paying a lot of money to have it totally supported 0:14:15.360 --> 0:14:18.800 all the sports, drink and fuel you want at the 0:14:18.880 --> 0:14:24.200 perfect spaced intervals. Iron Man, the brand generally does it phenomenally. 0:14:24.400 --> 0:14:27.000 You know, every hour on the bike, basically you're gonna 0:14:27.040 --> 0:14:29.560 hit another aid station. And during the run. You know, 0:14:29.600 --> 0:14:33.520 it's every couple of miles, not even and so for 0:14:33.560 --> 0:14:37.000 this you gotta bring everything. You gotta bring everything. And 0:14:37.040 --> 0:14:41.440 also there's no dropping out. In order to drop out, 0:14:41.560 --> 0:14:45.400 what do you do? You know, if you're on the race, 0:14:45.520 --> 0:14:48.560 and some of these races are multiple loops, many people, 0:14:48.600 --> 0:14:50.480 if they're having issues, they drop out after a first 0:14:50.480 --> 0:14:52.440 loop or second loop or first leg, whatever it is. 0:14:52.520 --> 0:14:54.840 You can't do that here. So that's what makes this 0:14:54.880 --> 0:14:59.040 so unique. And I need unique by the way I 0:14:59.080 --> 0:15:01.600 collect experience is and it's rare for me to repeat 0:15:02.120 --> 0:15:06.520 certain things. But that's why this was different from the 0:15:06.520 --> 0:15:08.480 get go. We weren't going to do the Bright Angel Trail. 0:15:08.520 --> 0:15:11.160 We were going to do the South Kaipop, which is 0:15:11.200 --> 0:15:13.960 twenty one miles across, a little shorter, a lot steeper 0:15:13.960 --> 0:15:16.160 at the start, and then it hooks up with what 0:15:16.160 --> 0:15:18.880 we have done before, so you basically start differently and 0:15:18.880 --> 0:15:21.120 then you end up on the same trail to go 0:15:21.240 --> 0:15:23.080 up the to the North Rim and then back down. 0:15:24.400 --> 0:15:32.000 So packing food and hydration and what I have after 0:15:32.040 --> 0:15:34.920 getting into this couple of years ago. The Ultra Marathon 0:15:35.000 --> 0:15:38.320 is the longer distance events is a running vest and 0:15:38.320 --> 0:15:41.480 that's got to carry everything people, and these are phenomenal. 0:15:42.000 --> 0:15:43.240 And I remember back in the day when I would 0:15:43.240 --> 0:15:46.360 see people with even the belts, even the handheld I'm like, 0:15:46.360 --> 0:15:49.000 oh my gosh, that must be so so much of 0:15:49.000 --> 0:15:54.240 a pain, you know, heavy to carry. Let's not feel good. 0:15:54.360 --> 0:15:57.880 These vests are amazing at holding what you need to. Yes, 0:15:57.920 --> 0:16:02.240 there's weight to them, but they don't bounce around. And 0:16:03.480 --> 0:16:06.760 I couldn't possibly do it without it. Because I was 0:16:06.840 --> 0:16:13.880 loading in just over five thousand calories of fuel and 0:16:13.920 --> 0:16:18.040 that was gels that was semi solid blocks is what 0:16:18.080 --> 0:16:22.920 they're called. So gels. I had about fifteen gels and 0:16:23.000 --> 0:16:27.600 that's a hundred calories apiece. I had blocks I was 0:16:27.640 --> 0:16:29.400 going to try to avoid brand names wherever I can 0:16:30.160 --> 0:16:32.120 um and that was about two hundred calories. I think 0:16:32.160 --> 0:16:36.280 it's six of those, so six by two hundred. And 0:16:36.280 --> 0:16:40.000 then I had a sports drink powder, which is essential 0:16:40.120 --> 0:16:44.920 not just for calories, but more for the sodium the electrolytes, 0:16:44.920 --> 0:16:48.000 and I'll get back to that. Had six packets of those, 0:16:48.040 --> 0:16:51.120 so that's another twelve hundred calories because about a hundred 0:16:51.160 --> 0:16:56.120 per serving in each pack. And then I had some bars, 0:16:56.200 --> 0:16:59.000 six bars at two fifty so those bars were like 0:16:59.160 --> 0:17:04.800 the most workally dense thing I had. I prefer fluid first, 0:17:05.160 --> 0:17:08.680 gels second, and solid third. And that's most people. Your body, 0:17:08.760 --> 0:17:11.680 especially when you're running, but when it's exercising, doesn't want 0:17:11.680 --> 0:17:16.399 to have to digest stuff. And that's why it's so individual, 0:17:16.440 --> 0:17:18.400 and that's why you have to experiment, and that's why 0:17:18.440 --> 0:17:21.119 it keeps changing. Just when you think you've figured out 0:17:21.160 --> 0:17:25.360 your nutrition plan, it might not work, and that it's 0:17:25.359 --> 0:17:28.080 because of a variety of factors, including the heat and 0:17:28.160 --> 0:17:30.680 many other things. So you never quite figured out. You 0:17:30.760 --> 0:17:34.399 come close, and you get really better at it. But 0:17:35.720 --> 0:17:39.600 I was starting with five thousand calories. And let me 0:17:39.600 --> 0:17:42.320 give you a last little math. I'm not a big 0:17:42.359 --> 0:17:45.159 math person, but this is where it's crucial, and I 0:17:45.200 --> 0:17:48.440 love that. Actually, my son had a math project where 0:17:48.640 --> 0:17:52.040 he said he had to ask interview someone about how 0:17:52.040 --> 0:17:55.080 they use math in their daily lives, and this was 0:17:55.280 --> 0:17:59.440 one the example I gave. And so for me, it's 0:17:59.480 --> 0:18:04.240 I need flee three hundred calories per hour and this 0:18:04.359 --> 0:18:07.679 run can take gosh, I wasn't gonna do it in 0:18:07.720 --> 0:18:12.080 twelve but let's say twelve to seventeen hours. And if 0:18:12.080 --> 0:18:14.439 you slow down and you're you know, taking breaks and 0:18:14.480 --> 0:18:17.240 things like that, you know, quick bathroom breaks and stuff 0:18:17.280 --> 0:18:19.359 like that. And this is it's not a race. You 0:18:19.400 --> 0:18:21.159 can't go too fast. I mean there are people that 0:18:21.200 --> 0:18:26.520 do obviously, But I had extra fuel just in case, 0:18:27.280 --> 0:18:29.120 and that's really important because you want to run out 0:18:29.119 --> 0:18:35.040 of fuel as I did. Uh so five thousand calories 0:18:35.080 --> 0:18:36.680 and then I have so much. I had a head lamp, 0:18:36.720 --> 0:18:38.159 which I had to start with because we started in 0:18:38.160 --> 0:18:42.280 the dark. I have extra batteries, super important in case, 0:18:42.400 --> 0:18:43.960 you know, you finished in the dark, which I did 0:18:44.040 --> 0:18:46.760 last time. Spent three or four hours in the dark 0:18:46.840 --> 0:18:50.280 last time, finishing poles, running poles, which I had never 0:18:50.400 --> 0:18:55.200 used before the first Grand Canyon run. I definitely needed 0:18:55.240 --> 0:18:57.680 for this one, and I would never do this without them. 0:18:57.840 --> 0:19:01.440 But let me say this, all used them the first time, 0:19:01.600 --> 0:19:03.960 didn't use them this second time, and that blew me 0:19:04.000 --> 0:19:06.840 away because coming out of the canyon and even going 0:19:06.880 --> 0:19:10.840 downhill sometimes they saved my life and I can't imagine 0:19:11.400 --> 0:19:15.440 climbing out without them. But different things work for different people, 0:19:16.800 --> 0:19:19.240 and that is such an important part of this whole show, 0:19:19.880 --> 0:19:24.880 not just this episode Fitness Disrupted in general. I give 0:19:24.920 --> 0:19:27.000 you things that are based on science. I give you 0:19:27.040 --> 0:19:29.120 things that I have tried as an experiment of one. 0:19:29.320 --> 0:19:31.360 I will tell you what's worked for clients over the years, 0:19:31.440 --> 0:19:33.199 and then you figure out what works for you. I 0:19:33.280 --> 0:19:35.840 carried poles. Bill didn't. At the end, I said, are 0:19:35.840 --> 0:19:37.960 you sad that you didn't bring them? He goes no, 0:19:39.520 --> 0:19:41.040 I said, I could not have done it without it. 0:19:41.520 --> 0:19:45.520 So that is just one example of you do what 0:19:45.560 --> 0:19:47.119 works for you. You'll mean people say, oh, no, you 0:19:47.160 --> 0:19:48.760 have to do this, and fitness, you have to wear 0:19:48.800 --> 0:19:51.239 these shoes, you have to do this. Oh you have 0:19:51.440 --> 0:19:56.280 a foot pain, you have to get inserts. No, might 0:19:56.320 --> 0:20:00.760 work many many layers to all this stuff. All right, 0:20:01.480 --> 0:20:03.840 all right, quick break, when we come back, let's just 0:20:03.840 --> 0:20:05.719 get into it. Let's get into the run. All right, 0:20:05.880 --> 0:20:10.680 quick break. When we come back, am getting up four am, 0:20:10.760 --> 0:20:20.840 hitting the trail, we'll be right back, and we are 0:20:20.880 --> 0:20:24.760 back talking about my grand Canyon run. I'm still a 0:20:24.760 --> 0:20:26.359 little out of it, as I said in the intro, 0:20:26.960 --> 0:20:29.600 takes a while to recover, not just physically but mentally. 0:20:29.600 --> 0:20:35.359 It's scruling and and the psychological part is it's more 0:20:36.760 --> 0:20:40.679 of what I do it for than the physical. And 0:20:40.720 --> 0:20:43.160 anyone who's done something like this, and at any level, 0:20:43.200 --> 0:20:47.920 whatever challenges you mentally and physically knows what I'm talking about. 0:20:48.920 --> 0:20:53.720 And when you start something like this and you finish 0:20:53.800 --> 0:20:57.840 something like this, you're a different person. Then that's why 0:20:57.880 --> 0:21:01.080 I challenge you to do something like this, And that's 0:21:01.080 --> 0:21:05.080 why I really don't like the diets and the programs 0:21:05.680 --> 0:21:08.360 that make you feel bad about yourself because you did 0:21:08.400 --> 0:21:11.280 what they said to do and you didn't get the 0:21:11.320 --> 0:21:15.199 long term results you were promised. We'll get back to that, 0:21:15.560 --> 0:21:18.320 all right. So I went through most of I think 0:21:18.440 --> 0:21:21.400 I'm forgetting anything. Uh well, A lot of people ask 0:21:21.440 --> 0:21:24.320 how you carry the fluid. So I have to sixteen 0:21:24.359 --> 0:21:27.480 ounce soft bottle soft flasks that sit on my chest 0:21:27.760 --> 0:21:30.320 and they have these great little tubes that come off them, 0:21:30.320 --> 0:21:32.440 So you just put pop that tube in your mouth, 0:21:32.640 --> 0:21:35.320 right chest, left chest, and you've got sixteen ounces on 0:21:35.320 --> 0:21:39.680 either side. Behind me, I have a huge reservoir for fluid. 0:21:39.880 --> 0:21:42.840 I didn't fill that up, and I'll tell you why 0:21:43.080 --> 0:21:44.800 in a second. I did the last time, and that 0:21:44.880 --> 0:21:48.680 made the pack really really heavy. But for this run, 0:21:49.560 --> 0:21:53.080 there are two stops to um what do you want 0:21:53.080 --> 0:21:55.680 to call them? They're not aid stations, but they're stations 0:21:55.760 --> 0:21:58.080 along the way. First ones about seven and a half 0:21:58.160 --> 0:22:01.399 miles where there's water Phantom Ranch, and then eight and 0:22:01.440 --> 0:22:04.800 a half miles after that there's a place called Manzanita. 0:22:04.840 --> 0:22:07.639 When you take the South Kaibab Trail. Actually when you 0:22:07.640 --> 0:22:09.600 take both, it's just the starts a little different. And 0:22:09.640 --> 0:22:11.600 so that's where you fill up, refill with your water 0:22:12.359 --> 0:22:15.919 and with my sports powder. I would mix the powder 0:22:16.000 --> 0:22:20.240 in with the water, and I started with the sports drink. 0:22:21.840 --> 0:22:25.560 I choose sports drink over water until I can't, until 0:22:25.600 --> 0:22:28.840 I can't literally stomach it anymore. Because the sports drink 0:22:28.920 --> 0:22:33.800 is giving me fluid, It's giving me energy through the sugar. People, 0:22:33.800 --> 0:22:35.760 the sugar is good for this. This is what it's for. 0:22:36.480 --> 0:22:39.280 And the electrolytes the salt, which is crucial to me. 0:22:40.000 --> 0:22:43.080 All right, And so I started with the two chest 0:22:43.160 --> 0:22:46.600 ones filled and then I knew that I would refill 0:22:46.800 --> 0:22:50.919 in seven and a half miles. All right, cut to 0:22:50.960 --> 0:22:54.760 the chase now, right, So am get up good to go. 0:22:54.960 --> 0:22:57.640 I brought oatmeal with me the night before. I put 0:22:57.640 --> 0:23:01.880 it in a cup. I have to do nothing other 0:23:01.960 --> 0:23:04.919 than things that I couldn't do the night before. So 0:23:04.960 --> 0:23:09.160 the oatmeal brought it with me. Plain oatmeal, super simple, 0:23:09.359 --> 0:23:13.440 slow releasing carbohydrates, easy on my stomach, and I throw 0:23:13.480 --> 0:23:15.359 water in it. I throw it in the microwave for 0:23:15.480 --> 0:23:18.280 one minute in the hotel room. Boom done. I've been 0:23:18.280 --> 0:23:20.639 at places where there is no microwave, so what do 0:23:20.640 --> 0:23:24.160 you do? Use the coffee maker, put water in, no coffee, 0:23:24.160 --> 0:23:26.800 heated up, boom. And there's been times where they didn't 0:23:26.840 --> 0:23:30.040 have that, and I just did it cold. Not a 0:23:30.040 --> 0:23:32.520 big deal. Many people aren't fans. But it's just fuel. 0:23:33.440 --> 0:23:36.920 It's just fuel, all right. So did that and then 0:23:36.960 --> 0:23:39.800 I coded myself. This is important because chaffing, as I 0:23:39.840 --> 0:23:42.800 wrote about uh in both of my you know, the 0:23:42.840 --> 0:23:46.720 Marathon Method book in the Twelve Weeks Tray Athlete, chafing 0:23:46.800 --> 0:23:50.040 is an endurance athletes worst enemy, right. You get those 0:23:50.040 --> 0:23:53.840 blisters and they just haunt you, especially if they come 0:23:53.840 --> 0:23:58.800 on early enough an event like this or you know, yeah, 0:23:58.840 --> 0:24:01.439 in an event like this, even though to not an 0:24:01.440 --> 0:24:05.760 event per se, but you don't want that to happen. 0:24:05.880 --> 0:24:08.640 So over time you realize where your hot points are. 0:24:09.359 --> 0:24:12.600 You know, last time I had major chafing right underneath 0:24:13.000 --> 0:24:16.400