Nobody Tells You This: Race Day Starts Days Before

0:00Discover top rated stays loved by guests rated highest by real guests through authentic reviews Verbo Book of vacation rental loved by guests Football is back and prize picks is bringing out their best offer yet new users who sign up will get $150 in lineups if you win your first $5 lineup. If you win your first $5 lineup you'll get $150 in lineups. On prize picks you simply pick two to six players pick more or less on their staff projections and submit your lineup. Then sweat it out as you watch your picks play out live. It's the best way to get more locked in on game day. Make all the picks you want this football season all in the same app and now prize picks is available nationwide. But what are you waiting for? Lock in for kickoff because everyone and everything is on prize picks. What you want?

1:00Download the prize picks app today and use code blue wire that's code blue wire to get $150 in lineups if you win your first $5 lineup. This is your pick. Run your game. Let's be present in certain states visit prizepicks.com for more strict and detailed details. Hello everyone, greetings and salutations. Welcome back to another episode of the Back and Pack podcast. Second wind. I'm your host Kyle Walker. Thank you so much for tuning in. We are here for our second weekly episode of this monthly long series. There we go. Words are fun. We're going to hop into that. First though, before we do, I want to tell everyone, hey, I understand it's Friday. It's getting late in the day. If you are already up in Chicago, you're probably not going to listen to this before you run the race. Good luck to everyone this weekend running the Chicago marathon.

2:00If you haven't seen the registration for the lottery is already open for 2027. You can already go out there and try and secure your spot for next year. I have no idea when they're going to release the lottery results, but you can right now at this moment, even before they run in 2026, put your name in the lottery for 2027. If you are, because I know we're more Midwest than anything else, I know we've got fans all over, but we're primarily a Midwest United States podcast. I get that. If you are close to here, Kansas, Missouri, Arkansas, Minnesota, Oklahoma, Nebraska, Iowa, whatever, Illinois, let's say, if you want the world marathon major experience, then try and get into Chicago like seriously. I mean, Boston is super great, but we know how touchy they are. New York is super great, but really hard to get into. Everything overseas is just a completely beast altogether. I feel like for us in the Midwest because it is Chicago, it is. It's not the easiest one to get into anymore. See, I in 2018, when I did it, there was still no lottery.

3:04When registration opened, you had to be one of the first ones in to do it, which is how I got in in 2018. No lottery. It's big enough now. There is a lottery, but if you ever get a chance, at least third of the name in, and if you get a chance to go, I recommend you go. You get the world marathon major experience while still being relatively close to home. It's as close as you're going to get if you're a Midwest person. Everyone in Chicago, good luck, good luck, good luck. I absolutely have entered my name for next year. I have been old for everything since I made it in 2018 or since they went to the lottery system. So I'm not expected much, but I would absolutely go do Chicago again. Not many full marathon, I'm willing to repeat. I would absolutely repeat Chicago. I say that as I'm about to repeat Kansas City, even though it's a very different course than when I did it in 2014. And next year, I'm going to go repeat Little Rock, but it's their 50th anniversary. They already have the biggest finisher medals in North America. Like how could I not? Of course I have to go do Little Rock because I'm a metal horn.

4:05I want all the medals. So anyway, as you can tell, we're doing a lot of inside race talking, which is kind of what we do. This episode, though, of the Nobody Tells You series, if you listen to this episode and you like it, you think it is just not absolute dog crap, which I hope you don't. And I want to please recommend you to share this with the newer runner in your life. Newbie runners, if you're here listening to this podcast, this one is for you. Now for all of us experience runners, I'm sure there is a tip or trick in here that will jog your memory and be like, oh, yeah, boy, I should be doing that. Or oh, yeah, I kind of forgot about that aspect of it. But newbie runners, this is really for you. Okay. This is the Nobody Tells You series. The race day starts days before. It is not just your race day starts when you show up at the event, when you tow the starting line, race days start days before the actual event.

5:05Okay. So that's what we're going to talk about today. Our actual race day experience starts much earlier. It can actually be two days before your race, give me three days. It can be the moment we leave home. If it's traveling race, it can be the moment you start changing your normal routine to start to prepare for this race or this event. We can spend months building our fitness, okay? And then quietly make race morning much harder with a string of bad decisions that you can make in like the final 48 hours before the event. So we cannot gain much fitness in the final few days before the race, but we can absolutely make it harder for us to use the fitness we've already built. All right. So new runners, you often will think training gets us to the race and that is very true. You do have to train for a race. I know that sound shocking and weird to a lot of us who don't train for races like we should, but race day is where the performance begins. Now eventually experienced runners will learn that race weekend itself is a skill.

6:05And one of the reasons that we're bringing this up is there are race mornings and there are race days. And then when you're talking about something like Chicago or New York or Boston or the bigger races, there's not race days. There's race weekends where you've got to do an entire weekend right to show up to the start line in the way that you want to be there and the way that you want to physically perform a great example of this is what we have coming up in December. They were just on Monday's episode of the podcast, the Rocket City Marathon. That is a whole race weekend that needs to be done correctly. That is a traveling event with an entirely big weekend of activities that I personally and a lot of the people traveling are going to have to do correct to have a good race day experience. Here's what I'm talking about. Okay. Just Rocket City. For example, I want me personally, this guy right here kind of looks like me. I have to leave Thursday morning before the Sunday race.

7:05And I am leaving the friendly confines of Kansas City in mid December during the heart of Christmas season. So I'm just going to be whistling jingle bells out out my backside as I leave before the sun comes up on the Thursday morning. I have to drive from Kansas City to Huntsville, Alabama over 12 hours on the road mixing stops. This is going to be a 14 to 15 hour trip. I'm going to get in late after dark on Thursday in Huntsville, Alabama. Then Friday morning, I have to get up in a town in which I do not know at a hotel in which I do not know when a bed of which I do not know. Blah blah blah. And I've got to go to the expo. I've got a lug, all of my stuff to the expo. I have to get set up. I have to be prepared. I have to be ready to go for all the runners to start coming in. In Friday is going to be a very big day at the expo because if you're doing any of the Saturday events, you have to come to the Friday expo. Not to mention we have the whole podcast alley deal going on in rocket, rocket city.

8:09So I'm going to have all the podcasting friends down there as well. We're all going to be running around like chickens with our heads cut off. Just act in a complete fool. It's going to be glorious, but it's still going to happen. So Friday all day at the expo, run around with the other podcasters. Do all the stuff and things. Saturday, get up. Do the first two thirds of the triple or the thumbs are the hat trick challenge. Had to get the name right. So I have to run a five case Saturday morning. I have to run a 10 K Saturday morning. I have to run on Saturday of five K have to run on Saturday morning again, 10 K then shower off in a sink and go man a table for the rest of the event for the rest of the expo. And then Sunday morning nights you get up and do this little thing like run a full marathon. So again, my race, my race weekend starts on the Thursday morning. It ends not even after the race on Sunday because I'm still out of town. It's not going to end until late Monday evening, probably Monday night when I get back home to Kansas City. So again, race weekends can be an entirely separate thing all into themselves.

9:14Just running the rocket city full marathon is like maybe 30% of my concern for that weekend. Okay. So you have to do everything right within that weekend. You still have to hydrate despite all the stuff going on despite the travel. Okay. So travel, you're hitting truck stops, you're hitting gas station easy to just get a big ol soda and a bag of chips to get you down the road, right? Have that little candy snack to the side. Is that the right nutrition and the right hydration leading into a full marathon? No. Clearly, it's not. Is it easy and convenient? Yes, it is. Is it far more difficult when stopping at gas stations and truck stops to eat healthy? 100%. But again, your race begins way before you get to the start line. All right. I have to be hydrating and doing the correct things with my nutrition long before I get to the race. Otherwise, I'm going to show up at the race in a very bad situation. Right? That's just one of the things like the whole weekend, you got to make the right decision. Yeah, I'm going to be running around on Friday with the other podcasters.

10:17So we're going to be doing all the stuff and all the things might even get to do like a live panel where the two people in the audience who would actually care about listening to us could ask questions or we could just bounce questions off each other. That might happen. Be super fun. I still have to hydrate and we're going to go and appear on each other's podcast. We got to talk to the folks of rocket city. We're going to be here there in Yandra. I still got to eat right. I can't just be grabbing a hot dog at the stand. You have to still do all the things for the whole weekend so that you show up on Sunday morning in the best shape that you can be in. Now, I'm not going to be there. I understand this and I know I'm going way too long in rocket city. Part of me is just like trying to convince myself. This is okay. But by doing the 5K and 10K on Saturday, I already know I'm not showing up on Sunday at 100%. You can't doing that. But I'm making the silly decision of doing this challenge to say I did this challenge because I'm going down there. I might as well. So I already know I'm not showing up at 100% but I can make things a lot worse by not doing all the things correctly before the event. Okay.

11:17Sorry. Went way down the bunny trail on that one. I started. I started. But getting back to it. So the best pre-race decisions are often boring. Well, I've got all this stuff going on. You getting ready for that race. Your life needs to be boring. If you're going down to rocket city, you need to come say hi to me at the expo. You need to pick up your stuff. Then you need to go back to the hotel and then you just need to chill and you need to rest, relax, kick your feet up, eat correctly, hydrate and show up Sunday morning in the best shape that you can possibly do. And yes, that's boring. If you need to do something, go to their little Christmas village or Christmas market they were talking about. That sounds pretty cool. That's easy. That's dress free. A little time on your feet, but you can just kind of meander around at your own pace and do your thing. And that's really what you should do. So just thought, yeah, but nobody, nobody posts because I know it's not sexy. And a lot of times we worry about, we worry about the sexy stuff. But nobody posts, crush it today by sitting on the couch, drinking water and going to bed at 9.30. Nobody posts that. And I get that.

12:18We are, we are the night before a race still up and being ridiculous. You know where you see like most of the people's flat them pictures is like 10 o'clock, 10 30, 11 o'clock, the night before the race. But you know, you're going to be up at four in the morning to start getting ready and to get to the start line. So, yeah, we're not always great about that. And I get it. It's not sexy to post those things. But really, that's what you need to do. You need to rest, relax and hydrate and have the right nutrition and get to sleep. But yeah, but those are boring decisions. But they can often matter more than like a last second heroic workout. Football is back and prize picks is bringing out their best offer yet. Your users who sign up will get $150 in lineups if you win your first $5 lineup. That's right. If you win your first $5 lineup, you'll get $150 in lineups. On prize picks, you simply pick two to six players, pick more or less on their stat projections and submit your lineup. Then, sweat it out as you watch your picks play out live.

13:20It's the best way to get more locked in on game day. Make all the picks you want. This football season, all in the same app. And now, prize picks is available nationwide. So what are you waiting for? Lock in for kickoff because everyone and everything is on prize picks. What you want? Download the prize picks app today and use code BlueWire. That's code BlueWire to get $150 in lineups if you win your first $5 lineup. Prize picks, run your game. It must be present in certain states visit pricepix.com for restricted sent details. So the biggest mistake, trying to gain fitness at the last minute. We've talked about this before. But the race is close. We get nervous. In suddenly, we think, maybe I need one more long run. Or maybe I should squeeze in some extra mileage. Or maybe I should test race pace again. New. No. When you are weak out the race, you don't need to be doing any of that. The work is largely done for your race. Okay. Again, you've done the work.

14:21You are showing up to the start line to prove the work that you've done. Right? You're not trying to prove anything before that. All right. The work is done. The final days. The final days before race. Again, where you can screw things up, getting close to the start line, are about recovery, readiness, logistics, and confidence. All right. Going out and doing something wild on race week, thinking that you're getting in that last second heroic run. What if it doesn't go well? Then you're in your head. Then you're like, oh my gosh, I'm not ready. My fitness isn't there. What have I done? Blah, blah, blah. Bad runs happen. But you've got to kind of trust the process. The process that you chose to get you to the start line in the best shape. If you call an audible or if you go off script, you're running the risk of screwing up more than just your physical health. You can screw up your mental health as well. And of course, you don't want that. Because again, the four things that we want to get into the, that are in the final days, you want to get to the start line with recovery, readiness, logistics, and what?

15:22Confidence. You have to have that confidence showing up to the start line. What have we said a million times? If you show up to a start line defeated, you might as well not even run the race. You're not going to have a good race. If you already show up with a bad attitude and with doubt and with just, you know, self-loathing in your heart or whatever you might be, you're not going to have that race that you want. You have to show up with confidence. All right. So we are no longer trying to build fitness in that last week leading up to a race. We're trying to protect access to it. All right. The fitness is there, but you have to be able to get out to get out its best. And so you have to set yourself up for success by doing the things like eating correctly, hydrating, and resting. All right. So the last hard workout problem, one hard session, too close, too close to race day can leave you with a few things. So are legs. Do you want sore legs on race day? No, you don't. Tight calves, fatigue, lingering aches and pains. None of these are good.

16:23The runner brain wants proof that we are ready. Of course we want that. That proof is tempting. Yes. I would like these. I would like these very much, but the race itself is the proof. And I think we forget that a lot. We, oh boy, I'm going to sound like I'm picking on people. Not really. A little. We look at, I love most of them so much, we look at the running influence. Who are out there doing all their wild stuff and posting their crazy distances and their crazy times. And all right, I'm ready for Chicago. You know, and they just did a 20 mile or like 10 hours ago. That's not realistic. All right. We have to, we have to understand they're realistic. And then there's the crap that we see out there online. They are out there to post their stuff and get their likes and get their comments. And then of course get their money because that's what it's about. They're not, I'm digging my hole even deeper. Most of these run influence, there's are not just about helping you or inspiring you.

17:28They are about getting you to like share and comment things so that they get more money. Yes, I would love for you to like sharing comment on more of my stuff so that I get more money. My 13 cents from Facebook a month doesn't really cover most of the bills. I get all that. But for those very successful ones, yes, they want you to do all the things so you get the money. So they do the more ridiculous things, the more outlandish things, the more unreasonable things to get you to respond to them so that they get the money. But it's a real bad look. All right. So, normal average Joe runners such as most of us are myself totally included. Our proof is in race day. Our proof is not in the TikTok posted 48 hours ago. Our proof is not in the long run last weekend. Our proof is not running in the newest clothing and being a half naked person. That's not the proof. Your proof, my proof is race day.

18:30So don't let a lot of the extra noise out there. Get getting your way from what is actually important. The race itself is the proof. You don't have to have 11 billion tic-tocs leading up to your full marathon. You don't have to be posted on 100,000 reels leading up to your race. Your race is the proof. You don't have to prove anything else before that. All right. You do you. Don't worry about what they do. You do you and you show it off at the race. All right. We do this. We do not need. I'm sorry. We do not need to audition for the race two days beforehand. And I see a lot of that. And I hate seeing that stuff because I think it's mildly ridiculous. Now just to call myself out on my own bold inky, which I am more than happy to do most of the time, especially for something like Rocket City. Am I trying to prove anything by running the races the two days or the one day before? Am I trying to? I don't know. Cramming fitness in my no. The answer is just note all these things.

19:31When a race has a challenge like this, the hat trick challenge, because I'm going to Rocket City. I'm going to Huntsville, Alabama. I've never been to Huntsville, Alabama. Who knows if I'll ever return Huntsville, Alabama. So while I'm there, I want to get the most out of the experience that I possibly can. That is why I always do the race before Little Rock. I want to get the most out of the experience while I can. That's why I do both the races in Vegas. I want to have as much experience as I possibly can. Is it going to affect my race day? Yes, it is. No question. I'm going to be running a combination of a little over nine miles the day before running a full marathon. Is it going to affect my full marathon? Of course it is. It absolutely will. But I am willing to sacrifice that little bit of time on the full marathon so that I can have the complete experience. That's what I want. No, it is not in audition. Those two races before. It's not in audition to see if I am worthy of running the marathon. I am trying to collect all the experiences. So in this decision, it's a decision you have to make.

20:32Is this what I want? Do I want to focus on one race and have my absolute best race possible? Or do I want to enjoy the experience of the entire event? You have to make an eye to decision. I've made mine. You make yours. So do not change everything because race week arrived. We get really weird during race week. I have seen the post for the people going to Chicago. We're about to run that. People post weird things. It's kind of wacky out there. So suddenly you're eating differently. Different food. If you're traveling, you can get on a different sleep schedule. There are people who suddenly bust out different shoes. They have different warm-ups. They do a different breakfast. Different everything. Why? Because it feels important. Familiarity though is our friend. That race week should be a normal routine. Slightly refined, especially if you're traveling, and then slightly more intentional. So don't get wild and crazy with new foods or new hydration methods. All right. Just go with what you know.

21:34Go with what works for you. Even leading up to the event. You don't suddenly have to try and drown yourself in 200 gallons of water per day. I have to hydrate for the event. No. Stick with what you know. Stick with what you've been doing. If you're a 100 gallon person in a day, great. That's wonderful. Go for it. That's you. If you're more of the 60 to 80, stay there. Stay in that wheelhouse. Suddenly increasing is not going to help you need less aid stations a day of the race. Nope. You're still going to need the drink on the course. Trust me. But we do that because of course it feels important. But familiarity is our friend. All right. So this is not a total lifestyle renovation. Just please know that. And again, I know I'm talking to a lot of the newbie runners, but some of the stuff will come in handy, especially when you get to traveling races here in town or in your town. It might not be as bad. But when you get to a traveling race, everything can get thrown out of whack from sleep to hydration to nutrition to all of it. So let's talk about sleep.

22:34Sleep the night before gets too much attention. Everybody worries about the night before the race and then half of us sleep terribly. That's me every night before big race. I don't sleep well. We've got excitement. We've got nerves. The early alarm. We're in a hotel bed. I don't know about you. Hotel beds just mess me up. You would think you're in a nice, cool, quiet, dark room. You can set the AC down. You can curl up under the covers. And even still I don't sleep well in hotels. It's just something about it. It's weird. But of course in a hotel, you're going to have someone upstairs and you got the kids running back and forth on the room and they're jumping between the beds. And so they're going ballistic out there. They're right above your head, of course. Why couldn't they be down the hall above someone else's head? I don't know, but they're above yours. And that happens every time. So that makes it hard to sleep. But one bad night does not automatically ruin your race. So the better strategy, rather than just worrying about being in bed at 8 p.m. The night before the race and then you lay there and you can't sleep, you prioritize

23:35the sleep several nights before. All right. So you think in terms of a sleep bank, we talked about this before that you've got the bank, but you get more sleep on Wednesday. You get more sleep on Thursday. Get more sleep on Friday. And then Saturday might be a little funky to sleep night, but you're not arriving at the race already exhausted because like if you're already tired, one magical eight hour night isn't going to fix that. All right. If you are, if you're banking the sleep and resting as much as you can, even if you have a less than stellar sleep the night before the race, your body isn't screaming at you. Like, oh my God, I'm so exhausted. I don't know what we're going to do. You just, you work on it. You build up that sleep, you build up that rest. That's part of your taper as you're getting ready for the big event. So there is what we have though, especially like I said, if you get to traveling, there is the hotel sleep problem. Travel races add another layer of difficulty. Unfamiliar room can affect your sleep like me. Weird mattress can affect your sleep like me. Different temperature can affect your sleep, although I like it when I can cool the room

24:37off and nobody complains. Hallway noise. There's always the hallway noise. The pillows that somehow contain either concrete or air and nothing in between them. There's definitely that. If we know we sleep badly in hotels, we don't want to pretend like this time will magically be different. Okay. Like in rocket sitting, I know I keep parking them back to that. I know the night before the race, I am not going to sleep well. I should, I should sleep like a freaking baby. I'm going to have traveled. I'm going to have worked the expo for two days. I'm going to have run a 5K. I'm going to run a 10K. I'm going to be physically and mentally exhausted by that Saturday night. Do you think I'm going to sleep like a champ leading into race morning? No. Of course not. So I know that fatigue is going to be a thing, but I also know I'm not going to have this magical night of sleep and wake up feeling refreshed. So I'm going to need to prioritize rest leading up to even leaving for the travel of that race. We have to prioritize the rest. We always do. So build sleep earlier in the week.

25:38Bring what helps. Do you like, do you need to wear ear plugs? Do that. Do you need an eye mask? Do that? Do you need to bring your own pillow? Do that. Do you need white noise? I know I sure do. I have a little traveling fan. I always bring that with me. I like the air moving. I like the little air in my face and I like the noise of it. All right. So I definitely bring that. So white noise or fan, whatever you need. We need to control what we can. All right. Control what you can because it's not going to be perfect, especially for a traveling race, it never is. All right. But once one of our other big problems other than sleep, hydration, hydration does not begin at the first aid station who showing up dehydrated means we are already behind. All right. If you have not been hydrating correctly days and days and days leading up to the event, you put yourself behind the eight ball all ready. All right. But this is not drink six gallons Friday night. No, because then you're just going to be in the bathroom line all morning. These week hydration should be normal and consistent. We want steady fluid intake, normal urine color.

26:42You got to look at these things. We're runners. We do that stuff. Electrolites went appropriate and then avoid panic hydration. Overdoing water can create its own problem. So the goal is arrive normally hydrated. It is not feel like a human water balloon because that can absolutely happen. All right. Card loading has become a circus. Yeah. We hear carb load and the translation in our heads, please eat an entire Italian restaurant. That's me because I love Italian food already as it is. And so it is no help for me that they want us to carb load before races because all carb load or all carb load the heck out of things. You want to put a big old plate of spaghetti in front of me and we're going to have problems. And I love it so much. That carb loading does not mean eating until we're uncomfortable, trying unfamiliar foods or having three desserts because it's quote unquote science. We want more carbohydrate, carbohydrates availability.

27:43We want more carbohydrate availability. Words are fun. We do not want GI distress, bloating or stomach revolt. And that can happen. All right. So spread the carbohydrate intake out across meals, eat familiar foods. We know sit well and then keep the meal reasonable. A giant. All right. So here's the problem with the giant pasta dinner. That's my example because that's my go to classic race, week and tradition, huge bowl of pasta at 8.30 p.m. Garlic bread, desserts, maybe beer than bed. Race morning. Why does my stomach hate me? The better question is, is this how we normally eat before long runs? If no, why are we experimenting now? Right? You want something fun? I'll tell you a story. I'll call myself out on this one because this was completely my fault. Story time. Last year, no, 2025. That was last year. No. Yeah. OK, 2025. The last time I went and did the Las Vegas Half Marathon.

28:46I love that event. I love the Las Vegas Half Marathon. Rock and roll Las Vegas Half Marathon. It's in February every year. It's in Las Vegas, clearly. So you got like a beautiful time of year out there. Sometimes it gets a little warm. Normally it's not bad. They have two events. They have the Saturday night 5K. I'm sorry, my nose keeps keeps aching if you're watching. They have the Saturday night 5K down on Fremont Street. Then they have the Half Marathon the next day on Sunday evening at, or on the strip. They close down the whole strip. Awesome event. So last year, the 5K was on my birthday. All right, so I love that this race is held when it is in February because it's always right around my birthday. So when I get to go, it's like my own celebration there. So Friday night, I'm sorry, Saturday night, Saturday night 5K. Saturday night, I did the 5K and Fremont Street, had some adult beverages afterwards. Okay, fun, whatever, bloggy blog. Not great to be ready for a Half Marathon the next day, but I was okay. Then on Sunday, I made a big mistake.

29:46Okay, the race starts at 4 in the afternoon. And I'm thinking, man, last night I didn't really have a car bloat dinner. I still need a car bloat. I need to have my carbs before the race. Okay, I'm going to go have for lunch at Tain Foo. I'm going to go have some pasta at lunch before I run in the evening. All right, carbolote, ta-da. Wint and had lunch. I don't know. Maybe right around noon. I'm going to say I ate right around noon with the 4 o'clock start. Okay, fine. Well, then when I get to the start line of the race, all of that pasta is still just sitting directly there in my stomach, heavy as a lead balloon. And I couldn't for the life of me figuring out, it's like, man, I had my carbs. Like I should be feeling good and ready to go. Here's a problem. When you have your carbs the night before a morning race, you have all night to digest that stuff. I didn't really take that into account. I just thought, ooh, carbs before race. I'm going to do pasta before race. It didn't work out so well not having the whole overnight in which to process this.

30:50I had a very small window of time to try and process. And I did not have a very comfortable race, shall we say, with my stomach as it just felt awful the entire time, including up to and including one portapoddy stop. I think around mile eight that was if I hadn't made that stop, things were going to end in disaster. So again, why was I experimenting? Why was I trying something? Why was I eating so close to the race? Why didn't I figure out that no, normally you have all night to let stuff digest and then you put a little something on your stomach in the morning for a little fuel and you're good to go. No, I had completely screwed up everything by eating a big heavy pasta meal so close to race time. But again, my mind, I'm about to run a half marathon. I need a carb load. Yeah, well, I carb load way too close to go time. So again, my fault, trying something new, trying something different, didn't work out well. So there you go, story over. Nothing new on race weekend. The oldest advice in the running world because runners keep ignoring it.

31:52So and this is where I always get somebody, I always get feedback. Well, I did do some work for me. Okay, there's exceptions to every rule. Nothing is 100%. I am sure that someone out there has taken every little runner myth and tried to bust it. Okay, great. For the vast majority of the boss, no news she was on race day, right? Right. She had to do it before. It was okay. Thankfully did not lead to disaster, did not lead to any big problems. I know it was a little rock and I'm trying to remember what the problem was. I think this is when I was having a bunch of foot issues. And so I knew the shoes that I had that I had with me were really, really hurting my feet. So at the expo, I went and got different shoes and I thought, what the heck, I'm going to try these out because I already know these over here are killing me. Let me buy a version of the last pair of shoes that I knew I used that worked and I did. And it wasn't a problem.

32:52All right. I still had an okay race. Now I didn't have a great race, but it wasn't the shoes fault. It was my own. But historically on the norm, no news shoes on race day, no new socks on race day. Have I done that one before? Yes, I did. The story goes back to whoo 2024 or 2025. I was going to say 2025 top city half marathon. So that's a spring race, may race in Topeka, Kansas. The story I told you where it around mile five, six, five, no, five, I actually stopped, took my shoes off, took my socks off because they were hurting my feet so badly and threw my socks in somebody else's dumpster that was sitting in front of their house in front of a little garbage bin. And I ran last half of that race with shoes and feet, no socks. It was awful. Like that was terrible. But I was wearing new socks on race day. They're causing me a lot of pain. And so they had to go, they had to go and they went in the dumpster along the way and I ran

33:52the back half of that race with no socks. I don't recommend that strategy, but that's exactly what happened. Thankfully, it was a half marathon, not a full marathon. So not as many miles between when I stripped the socks and when I got to the finish line. Still made a difference though. It's amazing how much your foot slips around in a running shoe. And you don't have socks on. That was wild. Anyway, no new shorts for athletes like myself that are not rail thin or paper thin and there can be a little little rubby. You need to know that you have shorts that work that protect you from any shaping issues that can arise during a race. It happens. Same thing, ladies with your sports bras. You got to know what works and what doesn't because I can only imagine what a new and untested sports bra might do to a person if things go poorly with it. And he's no fun. He's no fun at all. Nutrition, don't try anything. Any new nutrition. Don't find something at the expel and let a salesman talk you into loading up on a whole

34:56bunch of new on course nutrition that you haven't tried because then you try it. It upsets your stomach and then suddenly you're having issues on a whole new level. You don't want any of that noise. Hydration mixes exact same reason. If you haven't tried it, if you don't know that your stomach can take it, don't use it on race day. A new belt, new belt could run rub differently, a new vest could rub differently. Anti-chaping products. I always use glide. I've used glide for years. I know glide works for me. May not work for you. Might irritate your skin. Don't try it on race day. Make sure you try and know what you're doing before you get to the start line. And absolutely no brand new miracle supplement purchased at the expo because a stranger with excellent cabs recommended it. Expos are a complete trap. I know a lot of places and I've seen this before. A lot of places they want you to try their product. So they've got little dixie cups of product and you can go and take a little shot of it and see if you like the taste. Of course you're going to have no idea about its performance but you've got to see if

35:59you like the taste. So you do that. And I see people they just keep going back and going back and going back and then all of a sudden they're not feeling right. They're not feeling well. I've absolutely seen this in person. Thankfully wasn't me but it was someone I was traveling with. I saw him go through this and yeah all of a sudden upset stomach because they're putting new stuff on it. Now it was before race day. Hopefully they had time to to to to all the fire show. We say but yeah that's it's terrible idea. I love free stuff and I like samples but if you overdo it at the expo you are asking for a world of hurt world of hurt. So all right well that brings us to the expo trap and it is a trap every single time. Expos are fun. Like I like expos. I like going to expose. I like working at expos. We love vendors and shoes and merch and free samples and there's the race excitement of the day but the danger is spending three hours walking around. The danger is walking around before a half marathon a marathon or an ultra.

36:59So we showed to the expo excited and unknowingly start the race the day before. And so this was one of my issues in Sydney due to all the travel problems. I didn't get to the expo until the day before the race. I couldn't really enjoy the expo because I knew after all that travel and walk around the expo I needed to get my happy butt into a bed off my feet and resting because I was less than 24 hours until the fricking Sydney marathon. And again, it sucked. It really sucked. Don't give me don't give me started all that travel issue again. But I couldn't really enjoy the expo because I knew about the expo trap that the more you walk around the more you're putting mileage on your feet before your race. And especially if it's an expo that is the day before the race, that's just more time of you walking, strolling, taking steps and wearing yourself out. So just be very careful. Hit the bib, enjoy the atmosphere, shop a little, take it slow. And when you're done, you're done. I have seen people and I see this a lot at the Garmin, Kansas City expo, which we will

38:01be at. We'll have a booth there. But there are people who be there all day. That aren't vendors that are just roaming around and talking and doing the stuff and things like man, if you're doing the race the next day, woo, good on you. But that's a lot of extra time you're putting on your feet. So just be careful. Destination races turn us into tourists. This is another big one if you're traveling. We traveled somewhere cool. Of course we want to explore, walk the city, see landmarks shop, eat somewhere famous, do all the things. And then Sunday morning, why are my legs so tired? Because Saturday's secret, it became a 10 mile walking day. All right. So the week in question, are we here primarily to race or primarily to vacation? And this is a gigantic question. So if you are about to travel for a race or if you're doing Chicago, this is huge. Now Chicago was my first big experience with a traveling race where I did want to walk around and I wanted to do all the stuff and see all the things. And boy, it takes it out of you real quick.

39:02So you do have to decide, am I here to run? Am I here to vacation? So I'm telling you straight up and down the next year when I go to London, London, I'm going to do a little bit before, but I am there to run. I am there to complete my six stars to have all my world marathon majors and to finish that process. London's going to be great. I'm sure it's lovely. I am there to run. And then after, after the race, I get to switch over to being a tourist. And that's what I'm going to do. I'm going to be spending quite a bit of time over there because there's things I want to do in places I want to see, not until after the race, not until I can wear my marathon jacket to all these places that I want to go because I am there to run. It is primarily a race trip up until that moment, the moment the race is done. Then you can flip it over, but you have to decide you don't want to make it a vacation beforehand. You make it a vacation afterwards. My opinion for what that's worth.

40:03And you know, either answer is fine, but you definitely need to be honest about which one is the priority. And when you're taking the whole family, it's a lot harder to make the race your priority. Like you've got the kids, you've got the spouse, they don't give a crap. They don't care. They go about to run 26.2 miles. I mean, they care, but they also want to go somewhere. They want to do something, want to see something. They want to experience something. They are there as well. And I get that. It makes it very difficult and travel itself is fatigue. Driving is fatigue, flying fatigue, airports, standing the lines, sitting in cramped seats, time zone changes, luggage, rental cars, all of that takes something out of us. Can confirm. This guy certainly can. Travel days should count as part of race preparation. And it does. When possible, arrive early enough to settle in, not necessarily landed 10 p.m. and race at 6 a.m. And then wonder why we feel like we've been hit by airport security, right? Careful with the traveling. I can confirm it is difficult.

41:03No exactly where race morning happens. This is important. No where the start line is. No where the parking is. No where the shuttles are if you have to shuttle in. No the road closures, drop off areas. How long it takes to walk from the parking to the start? What time the carouse closes? What time bag check closes? Whether parking lots fill, race morning should not become. Where the hell do we go? And trust me, my friends, on my three now international race trips, I had this stuff down. To the minute I knew where I needed to be, when I needed to be there, and how long it was going to take me to be there, believe you me, I left nothing to chance in Berlin, in Tokyo, and in Sydney. New, new, new, more than early to all those events because I knew where I needed to be, how long it was going to take me to be there and when that needed to happen. So nothing spikes a heart rate faster than realizing the start line is half a mile away and the race starts in seven minutes.

42:04Where this did get me was the 2023 St. Jude Memphis marathon, where it was driving, that was all driving. Now drove down to it, I had my car there, so race morning, I'm driving. The parking lot that the race suggested you park in was closed. I got there and there was a security guard in front until everyone, this in open, this lot's not open. You can't park here. Like apparently they knew, whoever owned that lot knew that it was suggested people park there, they were not okay with this. I think this is a little miscommunication between the parking lot owner and the marathon. So everyone was scrambling because there was a line of cars trying to get in this parking lot and one, I'm going to be an asshole here, sorry, this big fat security guard just standing there, you can't park here, you can't park here, you can't park here, being an absolute jerk about it. And so I just scramble. Like I defined a new place to park, I had to figure out how it was going to get to the start line after I parked there. And fortunately, because I go to these things early, I actually found a magnificent parking

43:06spot found in great place, paid for it, covered parking. It was a cold morning, it was December and it was a very quick walk down Beale Street, which is really cool, even in the morning when no one's there to the start line, it was ready to go. But there was the moment of panic when I got there and the guys like, oh, you can't park here. So I had to adapt, but I left myself enough time to adapt. So again, just something to think about there, timing is everything, especially when you're traveling. All right, read the runner guide. I know it's a revolutionary concept. The race sends us a giant email and we ignore it. The race morning, where can we park? Can I bring a bag? Why is the road closed? Read the guide, seriously. All right, the important sections are the start time. The course rules, parking, bag check, aid stations, cut off, weather policy, gear restrictions, 15 minutes of reading can save you hours of chaos, 100%. I always read through the packet. A lot of times from Vegas, for example, the runner guide is an actual piece of literature

44:13in your runner packet with the shirt and with the freebies and stuff you buy. When I get back to my hotel, I make sure to go through it. I've done it enough. I feel like I have it down, but you never know when a change is going to happen and they have changed things before. So I go through it to make sure I understand my time, my distance, my wear, my hand, my how, my why. So definitely do that. Whether checking is useful until it becomes a full-time job, race week, whether checking, we begin that reasonably and then we check the seven day forecast, then we check the five day forecast in the three day hourly, radar, wind, dew point, another weather app because we dislike what the first one said. That's me. I am, I have three weather apps and I will bounce between them to try and find what I want. All right. And I check the weather days, weeks and months before the event. I will sit there in Google average temperature of Tokyo in March and you know, figure out what I'm doing. So yeah, no, I get that, but it can over stress.

45:14The weather's going to be with the weather's going to be. If an eye on it, be prepared for it, but maybe be prepared for a couple different eventualities of what that weather could look like because you just, you never know. You never freaking know what the weather. Eventually weather obsession does not change the weather, all right. True. Use the forecast, make decisions, then stop doom refreshing, have a plan A, have a plan B, you don't need plan Q. You don't. All right. Lay out the gear before race morning. Make sure you lay out your shirt, your shorts, your socks, your shoes, your bib, your pins, your watch, your fuel, your hydration, hat glasses, anti-shafing and anything else that we need. Race morning is not the time to discover bib pins are missing. The watch is at 13%. My favorite socks are wet and then shoes are in the car, two blocks away. You don't want that on race morning. That is why it is not just because it's a fun thing to take a picture of and we all do it. We do flat usses and flat usses is a fun little runner tradition, but it shouldn't

46:18just be for the photo op. It should be to make sure that from head to toe, you have everything you need for race day. All right. Not just to look cool and not just for the hashtags, but to actually know you have everything you need for a race day. All right. So make sure everything is charged. Charge your watch. Charge your phone. Charge your headphones if you use them. Charge your headlamp if you need it. Charge a portable battery if you need to carry that with you. Race weekend produces special category of tragedy when your watch is dead at mile 18. Like that is so deflating to anyone who has gone through that moment. You didn't charge your watch and at mile 18 it's dead. You're not going to have that on your Strava or your Garmin and we live by our Stravas or our Garmin's and so suddenly he's like, well, I'm not even doing these last six months. No, I'm done. So just make sure you're all charged up and ready to go. A bid placement deserves a five second thought. It really does. Attach the bid the night before.

47:20Avoid having it crooked because that looks stupid. Avoid you pinned your pocket shut. You don't want that. Avoid blocking a zipper in case you're one of the people that will shed layers during a race. And then of course you don't want to like cut yourself or scratch your skin because then you're going to get sweaty and that's going to be irritated on race day and just be an extra level of discomfort discomfort that you don't need. So if you're using a belt, make sure that it works. Now, no, that's a tiny thing. But if you have a bib belt and you don't carry pins and your bib belt is suddenly broken, you're kind of screwed. It's better to handle it the night before than at 4.30 in the morning, the day off and you're just hoping you can find safety pins at the hotel counter because your bib belt is broken, but you didn't check. So pre-race breakfast should be boring. Good race breakfast is not exciting. It's the point. Eat what we have practiced. Eat enough, eat early enough and then avoid the mystery food on the buffet line at the continental breakfast. Do not experiment with some kind of new protein bowl.

48:22Enormous fiber bomb. You don't want that and you're going to be in the portage on a lot quicker than you think. We want inner energy, not gastrointestinal relight. Right? So do what you know. Know how much time digestion needs. Some runners can eat close to start time. Others need two or three hours before they start the race. Learn that in training, not the morning of the race. Race morning is the exam. Long runs are the study session. So you've got to figure out when you need to eat in relation to the start of the race and don't experiment with an on race morning. All right. Coffee, friend, enemy or biological scheduling tool. Plenty of runners have a caffeine routine. Me. Keep it familiar. This morning is not the day to triple the coffee because we woke up early, especially if we know exactly what coffee does to our digestive system. Me. Do I use coffee to help get things moving through the system? You bet your bottom dollar I do. So that brings us naturally to bathroom strategy.

49:24Everyone needs to have one. It is absolutely a race strategy as much as you may not want to talk about it. Nobody wants to talk about it. Everybody thinks about it. Race morning, porta potty lines could be magnificent monuments to poor planning. Go early. Then maybe go again, know where the bathrooms are. You can go in the hotel before you leave. I always try to use the restroom in the hotel before evenly the room. 100%. I'll tell you straight up and down when I'm staying at the comfort end, which they really need to sponsor this podcast as much as I stay there. I wake up race morning. First thing I do, while I am still standing there, either naked or in my drawers, is have a cup of coffee. Because I want that to start moving through the system, ASAP. So that my hope is by the time I'm dressed and ready to go, I can take five minutes, go sit upon the porcelain throne, and then do my business there and be ready to go. That is my hope. I would rather do it in the hotel room than do it in a porta potty line or in the porta potty itself. If I didn't the line, I'd really have a problem. I don't think people would like me very much.

50:25I wouldn't blame you. So you got to know, do you need to go in the hotel? Do you need to do it after parking? Do you do it in the start village? Do you do it along the course? There are some people who wait until they get a few miles in and then boom, it hits. It all depends on what the coffee is going to do to you. Do not wait until the announcer says five minutes to start to go get the porta potty line. What did somebody say that at the Sydney marathon, it took them seven deep, seven zero minutes to get to the port of John from when they got in line? It is over an hour waiting in line for a porta potty. You can't try and get there five minutes before the race starts because then suddenly 300 runners had discovered they need to do the exact same thing. Yeah, careful. Do not arrive ridiculously early or terrifyingly late. Too early is if you're going to sit there and stand around for hours or if you're going to get cold or if you're going to have to make extra bathroom trips and then like all your hydration and nutrition is gone. Or you're sitting there, totally in the thumbs, bouncing up and down and all your nervous

51:27energy is being expanded. I'm sorry, you're using all your energy because you nervous and not because you run in the race. How about that? So if you're there too late, of course, you're going to be in a panic. You're going to sprint to the start. You're going to miss your bag check. Not going to have time for the bathroom. So you got to find the sweet spot. Build in a little extra time, not three hours and not three minutes. All right. Warm-ups. Some people like warm-ups before race. I am not a believer of warm-ups before the race. I only have X amount of energy and I can't be using any of it before I get to the course. So five Ks warm-ups might matter a lot. There are people who go get a mile in before five K because a lot of times you're not warmed up until you're about a mile in. They get that done before the race so that when they start the race, they're just well good to go. I get that strategy. That strategy I understand, although I've never tried it myself. Maybe someday I will, but I don't know. I'm not going to put an extra mile or time on my feet anymore than I have to at a full

52:46marathon. Don't burn energy trying to create the perfect warm-up for six-hour event. Match the preparation to the distance. That's a big one. All right. Stop wasting emotional energy. This is real. Race week nerves are real. We start questioning our training, our shoes, our goal, our weather, the breakfast, our life choices. Nothing has changed overnight. We already did the work. The goal now, reduce unnecessary decisions. This is where the routine that you built helps you. Beans build confidence. All right preparation quiet the brain and these are things you need Especially if it's your first time at a world marathon major or a traveling event So decision fatigue is real if you are stressing and I trust them. I've been here if you're stressing Oh my god, what am I gonna wear? Oh my god? What are we gonna eat? Oh my god? Where are we gonna park? Oh my god? What time are we leaving? Oh my god? What fuel should I carry? Oh my god? What pace am I targeting? Like you need to answer these questions long before you get to the start line because if you're starting to ask them when you're already at the start line

53:52Your mind is gonna short circuit and there's gonna be smoke coming out of your ears because your brain just Any done you got any answer all that stuff beforehand. All right race morning should have very few decisions Left to make that's why you get the book you get it all lined up and you get it all figured out Down to the timing so that on race morning all you do is execute Set the race goal before the start line do not decide race goals based on one guy in the corral a Pacer sign a Dreneline or that you just feel amazing on race morning what you need to know is your egg Oh your beagle in your seagull Kaka we've talked about these before you have your egg. Oh your egg. Oh is that PR your egg is oh my god, I ran the best race in my life your beagle I'm right on pace with what I want. I wasn't planning on today being a PR But I was planning to hit it by XYZ and look at this I am right in line for XYZ. I'm gonna finish in the time in which I wanted the range of which I wanted when I'm done

54:55I'm gonna be able to walk back to my car. They are not gonna need paramedics. Everything is great What a good morning and then there's seagull survive Holy part of my French only Shit this race went terribly. I was ill prepared the weather through a curveball Something got funky with my nutrition. I just need to get this done I'm gonna survive in advance. I'm not gonna get the time that I want I am going home and going to bed after this race Dagnav it. This is gonna be a revenge race where I want to come back another time in better shape and do better That is the seagull, but you have to know before the firing gun goes off Which one is most likely for you? What I say about Sydney? I was really hoping for a beagle I was really hoping for that But with all the travel problems and all the issues I figured a seagull was far more likely and guess what happened? See cacao seagull Mine mine. I don't think that was a seagull, but you get it I did see those birds and Sydney. That was cool

55:57So anyway, you got to know before you get to the start line Especially the weather changes and then race race morning emotions should not change They should not change what you had already planned for months All right, so when you get there have a pacing plan first mile the excitement is powerful What do we say about the first mile? What do we say about the beginning race? Don't go out Like an asshole and we all do and you got to be real careful You're gonna be amped up man. There's gonna be crowds. There's gonna be music. There's gonna be other runners You're gonna have the adrenaline and then suddenly our easy pace is mysteriously 90 seconds faster than normal and oh my god. I am fine All right, prepare mentally beforehand what should Mile one feel like Not not not if I'm all amped know what should mile one feel like what did it feel like on my normal runs? I feel like I'm doing that now. Oh look at my look at my watch. Oh, no. No. I'm going out and saying oh pull it back Pull the reins man like you have to know

57:01So if we make this decision before the race we are less likely to let adrenaline make it for us Yes, next one leave the ego at the hotel Somebody will run past you Guarantee it lots of somebody's are gonna run past you some might be older some might be younger Some might be wearing a stupid ass costume some might be pushing a stroller I can almost guarantee not a world marathon major as those aren't allowed but most most race I get passed by somebody pushing a damn stroller and then none of them are relevant to our Race plan in all your months of preparation Did you ever once fathom what do I do when the stroller passes me? What do I do when the guy dressed as Peppa pig passes me? You never factored it. It was never a part of your training. So why are you letting it affect your race? Don't do that, right? It's gonna happen. It doesn't matter. It doesn't matter to you. It's not relevant

58:02Let it go do not let the opening mile become absolutely not Batman is not going to beat me No freaking way and I lose and to Peppa pig and then Batman might be a 255 marathoner all right Peppa pig might get this thing done in three and a half and If you are a five and a half to six hour you've blown yourself out in the first two miles of this race And it's gonna be really hard to recover from that let him go Let him go. It is their race. That's their race. This is your race. You worry about your race You don't worry about someone else's race. You worry about yours. That's always the rule I don't care what race you're doing unless you have a Already agreed upon decision with someone else that you are there to support their race then it's your race And less you're gonna help somebody else unless you know that before the gun fires All right, you need to worry about your race All right, the start Carral is not where we prove our fitness So this kind of ties in the last week, so we'll touch on it real quick one runner looks fast another runner talks about their PR

59:06Someone has carbon shoes and 2% body fat fantastic good for them Hooray none of it changes the way you train in your approach to the race We do not need to become someone else because we're standing near them same thing with these stupid ass run influencers You are not them. They are not you let them do they you do you All right, and again, I all say I am not anti every run influencer. There are certainly wonderful ones out there So don't don't come at me. Come here. Be bro. No, no, no, no, no, remember not a run influencer here podcast host podcast That that's me. Please dear God. Don't do what I do. I make the mistakes So you don't have to race week nerves can make normal feeling seem catastrophic So a tiny calf tightness might suddenly in your mind feel like oh my god, I have a stress fracture and no Weird throat feeling Sunday. Oh my god. I'm getting sick. No drink more one bad night. See sleep and suddenly Ah, the races room. No, no, we're gonna bank arrest leaning up to the race where I decided that we've become hyper aware of

1:00:09Everything and listen to legitimate warning signs, but recognize pre-race paranoia Most of its pre-race paranoia Do the boring checklist this this is gonna be easy. So this is boring But right before the race. All right, be ready watch charged close ready fuel packed shoes ready Forecast checked parking understood alarm set breakfast ready water available start time confirmed boring. Yes Effected extreme extremely Make sure you're going through that stuff and then control the controllables We cannot control the weather the course changes the wind other runners random race day weirdness We can control our preparation our gear our food our hydration arrival time pacing plan And most importantly our attitude Every controllable we handle beforehand leaves more mental energy for the uncontrollables and the attitude is the biggest part Have a good attitude do not show up to race day defeated Is why even run at that point then it's a c-goal. I guarantee you you were facing a c-goal if you show up already defeated

1:01:13So what experience runners actually learn right We it's not an experience runners don't have as many nerves as you do about them. All right, we just we have fewer surprises Because we've got the experience. We've seen when things go wrong. We've seen when it goes bad So experience runners they they know pretty much what to eat they know pretty much what to wear They know pretty much when to leave they know what to carry they know how long the bathrooms take all right So race experiences partly Learning which problems can be prevented because the goal is not perfection the goal is fewer self-inflicted problems we do not want those The nothing heroic rule in the final 48 hours No heroic workout no heroic diet no heroic sightseeing no heroic shopping spree no heroic carb feast That's 48 hours. I gave myself four dumb Just prepare rest Eat hydrate and get there save whatever heroics you're thinking up for the course

1:02:18All right, so now let's go with the 72 hour race countdown. I know I'm long. That's what I'm trying to rush here 72 hours out training tapers begin watching hydration confirm the logistics check the weather and verify your gear 48 hours out prioritize sleep eat familiar foods travel if needed avoid unnecessary time on feet And 24 hours out bib pick up final gear prep charge your devices make breakfast plan lay everything out in relaxed So that race morning. There's the in show hiccups race morning eat familiar breakfast hydrate normally bathroom Arrived with time stick to the plan simple beats complicated All right, so the biggest lesson race preparation is not about creating extra fitness It is about removing obstacles between us and the fitness we already built and then the last few days should make us fresher calmer Organized and ready not tired bloated lost and wearing brand new shoes

1:03:20Okay, nobody tells us this here's here's a takeaway nobody tells us early on that race day is partly a logistical event It is a logistics event all right Just just running the race is only part of it Training gets us physically ready Preparation gives us that fitness a chance to show up then a great race can begin with Wednesday night sleep Thursday's hydration Fridays restraint Saturday's organization All right, that is long before anyone yells go or shoots the firing gun All right, so we've trained for weeks or months the final few days are not the time to reinvent anything get boring Get organized get rested then get to the start line with as few problems as possible The race begins at the gun our race day starts days before hopefully this is helpful especially if you're new I think even if you're an experienced runner, but you're going off to a world marathon major or a major city for an event with thousands of thousands of people

1:04:22A lot of this will help so I hope that it does And then yeah, next week what we're going to talk about is your best race? Might not be your fastest and this is this is absolutely true And so we're going to go into that so that is going to be in the nobody tells you that your best race may not actually be your fastest So that's next week. All right this week and what do we have we have the Lance Tucker run for pause is the five king in a late The little dog-friendly event gonna be fun. I know it's a small race I think they only had like a hundred people registered for it So gonna go do a little five king and then on Sunday Oh boy Sunday I'm going back for my second ever bike race. Yes, bicycle race. This is octagenta in Lawrence, Kansas and I I'm not ready for this But I will be attempting my first metric century So that is 100 kilometers on the bike and that is 62 miles Not ready for this not whatsoever

1:05:23Not even a little bit, but signed up for it We're going to see what happens. So on on Monday We're going to cover last week's October fest 10k and then kind of conclude the heartland 30k series And then we're actually going to talk about a bike race We're going to review a bike race So hopefully you will find that mildly interesting on Monday's episode So that's what we've got going on. So oh my gosh, I'm so long There's been another episode of the Back to the Back podcast second wind I'm a host Kyle Walker my pleasure as always And we'll have a safe week of training. I hope you're enjoying the series and we will see you next week