Fun in the Sun: Expert Tips for Summer Running Success

Hey there, friends! Coach Shelby and Coach Christine here, and we've got a fabulous episode that'll help you make the most of your summer running. We kick things off with a fun brunch workout stretching routine to get you warmed up, whether you're running or just enjoying the day. Plus, we play a game of Tag You're It - Summer, sharing our favorite hot weather gear, races, vacation spots, and treats. Ready to discover the ultimate summer playlist and where to vacation for a memorable run?

As the temperatures rise, it's vital to stay safe and hydrated during our runs. Join us as we discuss strategies for running in the heat and staying protected with sunscreen and proper gear. We also share personal experiences with vacation running and how to make it enjoyable, safe, and a memorable part of your summer travels. From prepping your gear to finding local running routes and groups, we've got your back!

In this episode, we also dive into the importance of summer hydration and sun protection. Learn how to incorporate electrolytes and sodium into your intake, handy gear recommendations, and the effects of alcohol, coffee, and medications on your runs and hydration levels. Stay cool, safe, and happy this summer by tuning in to our episode filled with valuable advice and plenty of laughs!

Have questions or want to chat? Send me a text!

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Episode Transcript

Speaker 1 (00:04):
Hey friends, coach Shelby and Coach Christine,
welcoming you in and letting youknow it's time for brunch,
where there is always an opentable, a hot cup of coffee and
endless running fun to keep youmoving and grooving.
This week we are having aworkout, so lace up those shoes,
put a smile on your face andlet's log some miles.
And hey, maybe you're listeningto this and previewing for your

(00:26):
run to come.
It's all good, just remember,however you move, we're here for
you.
Maybe you're driving, maybeyou're running, but we can
visualize these stretches as wego.
So if you're going to bepartaking in this week's workout
, let's go ahead and stand up,get limbered up and start our
stretches with high knees inthree, two and one.

(00:48):
I like to put my hands out infront of me and try to drive
those knees up towards thosepalms.
If that doesn't feel so good,you can also take it nice and
slow, bringing one knee up,giving it a little hug, bringing
it back down.
But if you will want to work onthat foot cadence and get
prepared to sizzle all the waythrough, go ahead and speed them

(01:10):
up just a smidge.
We're going to go ahead andtransition into the next stretch
of toe touches in three, twoand one, bringing our left leg
up, our right fingertips to thetoes, touching them, like so.
As you can see me, totally, i'mdemonstrating this with my flip
flops, very runner friendlyGoing to switch over to the

(01:31):
other side left fingertips tothe right toes repeating all the
way through.
You can stay in a state ofmovement if you'd like, or you
can just go ahead and sit rightwhere you are and do these.
Either way, there's no wrongway.
There's only the right way ofmoving and grooving however you
like.
Next, we're going to go into oursquats in three, two and one

(01:56):
feet a little bit more thanshoulder width apart, dropping
those glutes down, putting thatpressure through our heels.
And it is perfectly acceptableto sing Drop It Like It's Hot by
Snoop Dogg as you're doingthese, i may do it, i may not do
it, i will never tell.
Actually, yeah, i will.
I always think Drop It LikeIt's Hot, but making sure, if

(02:17):
you want to add in a little sumosquat with pointing your toes
outwardly and giving a littlebit of a wider stance, that's
also a great way to open upthose hips.
And we're going to go ahead anddo our last stretch and just up
for a body, warm up in three,two and one.
I'm going to do some arm circles, little circles, getting bigger

(02:37):
as we go going forward here,making it look like you're about
to take off for flight.
Then we're going to go aheadand we're going to reverse that,
bring those arm circles inreverse, starting with those big
circles and gradually makingthem smaller, smaller, smaller,
until we are ready to go Give awhole shake out, maybe give a

(02:59):
little heck, yes, yell.
If you're alone, or even ifthere's people around you, hey,
it avoids stranger danger.
Let's get ahead and get intoour walk and warm up in three,
two and one.
Coach Christine, why is it thatI always worry about stranger
danger?
Is that just the safety dissonme?

Speaker 2 (03:17):
It is.
You're the safety queen, so ofcourse, you're going to always
be a bit more cautious aboutstranger danger.
It is so funny, though, and itmakes me laugh every single time
, since I seem to run tostrangers and you run from
strangers, so whatever keepspeople moving and grooving,
whether they're running to orfrom, that's all that's really
important.
But, coach, i'm really superstoked about today's

(03:38):
conversation And I want to knowyour answer to this game.
So, friends, in the newsletteryou should have received your
graphic We have a couple of tagyour.
It feels like such a greatsummer game that we haven't
played since we were probablymuch, much younger.
But we're going to do theInstagram or social media
version of tag your it andyou're going to let us know your

(03:58):
summer favorite.
So maybe tag in your summersong your favorite hot weather
gear, whoever that may be, yourfavorite summer race vacation
location and your favoritesummer treats.
So, coach, i'm curious whatabout you like?
what are some of your tagfavorites for summer?

Speaker 1 (04:16):
Okay, i'm going to go with my first gut reaction,
maybe not like my every summergo to, but my current obsession,
my summer song, is Cinderella,snapped by Jax.
I am obsessed with the song.
I already know every singleword.
My kid already knows everysingle word and I'm pretty sure
my husband gives me the side eyeevery time I play it because

(04:38):
it's the ultimate girl powersong.
Plus, it has Disney in it, soI'm sold.

Speaker 2 (04:44):
I love that and I love that every summer there is
like one big takeaway likesummer hit, you remember, like
Lana Del Rey's summertimesadness, and then it was like
redone by every club DJ in theworld, so that one cracked me up
.
I actually am old school andlove me some DJ, jazzy, jeff and

(05:04):
Fresh Prince with summertimeand that's literally it.
It's just it makes me happy,Like it's just such a good, fun
song and I literally queue it upevery time this year, or every
year this time That's probablymy go to.
But hot weather gear.
I think we've talked about gearin the past.
You know how much I love mynear and dear sparkle visors.

(05:28):
I do have a favorite local racethough.
It is so much fun And it's whatis it?
It's the track shack.
Fourth of July, it's thewatermelon 5K and I believe that
the winners actually get awatermelon at the end.
I don't know, we've got somepretty fast people around here,
so I'm definitely not going tobe placing in the top three to
grab my own watermelon, buteverybody has watermelon slices

(05:51):
available to them at the end andit just brings me a lot of joy.
It's just from a perspective ofhot running here in Florida,
which is so hot to do that thisone is just a little bit of
extra fun.
Do you have a favorite summerrace?

Speaker 1 (06:06):
I have to ask before Is it the fact that track shack
puts it on that's your favorite,or the fact that it's now
acceptable to take strangerdanger food?

Speaker 2 (06:13):
I mean, i'm going to take stranger danger food at all
times, so that is a necessarymatter.
Track shack does an incrediblejob with putting on races here
locally.
I also think that it could bethe fact that I have a
watermelon to do, and that'sprobably the real reason why I
love this particular race.

Speaker 1 (06:29):
That makes me so happy.
It doesn't surprise me at all.
I fully does not surprise me,but that makes me really happy.
I'm going to jump right tovacation location.
I think I have rhymes That mademe happy too.
It has to be the keys TheFlorida keys.
I love going to the keys.
We haven't gone in a couple ofyears now, but my husband

(06:49):
definitely made my love for thekeys just 10 times more.
We had went when I was a kid,but now, being able to enjoy it
as an adult, we used to go everysingle year, pre-child and then
pre-pandemic, because it'sgreat.
I love the keys.
It's great.
I'd love to eventually haveproperty there.

(07:14):
I would strike the lotterybecause it's a good billion
dollars.

Speaker 2 (07:18):
Yeah, it was a good billion dollars back in the day.
It's like even good billion ordollars now.

Speaker 1 (07:24):
I do love the keys.

Speaker 2 (07:27):
I do love the keys.
There is something magicalabout driving down there.
For folks that are consideringflying to the keys versus
driving, i personally say that Ivote for you guys flying into
maybe Miami and then taking thattrip down, because it's just so
relaxing and it's so beautifulto experience the drive-in.

Speaker 1 (07:47):
And I usually prefer flying.
I've got to have the blue wallexperience For those who have
driven into the keys.
you know what I'm talking about.
You know that you're home.

Speaker 2 (07:57):
With that said, friends, we can't wait to hear
from you on your tag, yoursummer favorites.
But we've got quite a bit instore for you, because we know
that the temperatures are rising.
So let's get ready going rightinto our first block.
10 minutes here, in three, twoand one This is your endurance
pace.
You are going the distance And,of course, if the weather has

(08:19):
started to turn in your neck ofthe woods, maybe you're even
noticing you have to slow itdown a little bit more.
Which brings us right into ourconversation.
And it's all about running inthe heat.
And I think it's important tonote, coach, that while we maybe
have a preview of the summer tocome down here in Florida,
maybe some folks in theNortheast or maybe even the
Midwest haven't quite gottenthese really hot summer

(08:40):
temperatures.
It's a coming, my friends, andyou need to be prepared.

Speaker 1 (08:45):
We should count how many times we say the word hot
in this episode, and I find itreally hilarious because the
rest of the country in the US,the rest of the country is like
oh my gosh, yes, the weather'sgetting beautiful And us here in
Florida are sweating bucketsupon buckets.
So it's really funny.
And this is again where we getthe tax.
for the beautiful weather weget during the winter, we get

(09:08):
our payback.
So we recognize that foreverybody else, the hotness is
probably more than welcomed.
But that doesn't mean that youstill don't have to proceed with
caution and put your littlerunner-reflector hazard lights
on, so allowing time to realizethat it is hotter.
Whether it feels great or not,it's going to affect your

(09:32):
training and your running Andyou're going to have to adjust
to it, which means your heartrate's going to need time to
adjust, your paces are going totake time to adjust, all of the
running is going to feel alittle bit harder because the
conditions change.
Regardless of how youpersonally feel about it, your
body might not be on the samepage as you.

Speaker 2 (09:54):
Absolutely.
I think it's also reallyimportant that we give ourselves
that time to adjust to the heat.
But what's really important tonote on that is that The weather
from what I'm hearing from alot of folks has been a little
bit all over the place.
It's been hot for a couple daysand it cools down again.
So, knowing that if you are inthat type of the world where

(10:17):
it's fluctuating a lot, youprobably need to give yourself a
couple of extra weeks toactually activate when the
weather officially turns intomore of a summer heat, and
knowing that you're going toneed to slow it down, I
personally, this is when RunWalkbecomes my absolute best friend
and it's the only way.
Because I think I've talked toyou, coach I have a hard time

(10:39):
staying motivated to train insummer.
It is I cannot stress how hotand humid and sticky and gross
it is.
So for me, a lot of timesbattling that brain that's
trying to tell me to just stayinside, where you know it's at
least comfortable, It's a matterof telling myself okay, let's
get out there, Let's switch ourRunWalk, Let's make it really,

(11:00):
really conservative.
I'm actually even startedplaying with a 45 second run in
a 15 second walk and have to sayI absolutely loved it.
It kept my heart rate really ina great zone the entire time
because it seems like just aboutthat 45 seconds my heart rate
starts to itch on up and that 15second walk, while very brief,

(11:22):
gives it just enough reprieve sothat I can stay in a nice,
really cool, comfortable heartrate zone for myself.

Speaker 1 (11:29):
And that's really a great point, because it takes
about two-ish weeks for yourbody to at least adjust.
Now, that doesn't mean thatyou're going to be exactly where
you were after those two weeks,but your body starts kind of
getting used to the extra heat,the humidity, the different
pressurings and everything Andthat's when you can kind of
start building back into feelingprobably a little bit better.

(11:52):
It's a great time to embrace theRunWalk and we've talked about
how, yes, you struggle with alittle bit of that motivation to
get out in the hotness duringthe summer.
My struggle is time My kids outof school and I have a lot of
other things to try to do, likeyou know, keep a child happy and
from throwing over thehierarchy of the house.

(12:14):
So a lot of times that's when Ihave to kind of outsource my
running plans, which you'vegraciously taken on that I'm
just going to go ahead and slideinto our roster for the summer
and you're going to help me makea plan so that I know what the
heck to do, because I can focusfor my athletes, i can focus for

(12:35):
my family, i can focus for allthe outside people, but even I
sometimes need help focusing onmyself.

Speaker 2 (12:41):
I think that's very common.
We tend to put ourselves in theback burner because there's
always so many people to attendto, So it's very easy to get
caught up in attending to allothers and forgetting that life
preserver on our ourselves.
So completely understand that.
That's where I do think that,folks, if you are lacking in
motivation or lacking in time,especially during the hot

(13:02):
summertime, that it's awonderful time to consider the
early mornings or those lateevenings, which is not always
ideal.
I don't particularly loveeither of those times, but for
the summertime it helps us toavoid those peak hot sun hours

(13:23):
where it's just you know, you'reon the surface of the sun, it
feels like down here in Florida.

Speaker 1 (13:29):
Right, and it's not even from a pure heat standpoint
, because, yes, it is important.
Don't go out at noon oneo'clock to try to get your 13
mile long run in.
for those who are, especiallyif you're looking at those fall
marathons, you're going to behaving some long miles in the
middle of the summer.
But I even have an athleteright now who we were just

(13:51):
talking about on our one on onecall about.
she's going to have totransition to evening runs.
do just scheduling and whathave you.
And we were going over how.
it might not be ideal.
She loves working out in themorning but it's just not in the
cards right now.
So creating that actual plantogether to make sure that she
can get her runs in, we keep itinteresting And she finds a way

(14:15):
to make it work, knowing thatthis season is not going to be
permanent But in order to stayon track and to keep the
progress moving forward.
it's a it's a hard reality Andjust tag teaming that to make it
more manageable has been, hasbeen really good.

Speaker 2 (14:33):
You know.
I'm glad that you're mentioningthat because I think that for a
lot of us we think of I know alot of folks are early morning
runners, but if we are talkingabout certain places in the
Southeast, those humidity thatis really can make things super
dangerous and make it verydifficult is actually at a
usually at a higher level inthose early morning hours.
So switching to evening may bemore beneficial for this

(14:56):
individual anyway, just because,based off of it's usually a
little bit drier, that sun'sbeen beating down on the state
all day long So it's able tokind of pull a lot of that
moisture up.
So again, there is just findingand tweaking what works for you
to avoid that peak heat and, ofcourse, the crazy busyness of
summer.

Speaker 1 (15:16):
Well, and I know one thing that you're about to brain
science us all throughout ischecking on that humidity Cause
I know that you're probablyputting on your little weather
woman hat and breaking it alldown at the percentages.

Speaker 2 (15:32):
You know, what's absolutely fascinating about the
humidity is that, because herein Florida we just deal with it.
I don't actually look into itthat much.
It just I know that comesummertime it's hot, it's humid,
it's sticky, it's gross, and Istill need to get in my run, so
I don't really make any changesaround it.
However, that's not necessarilythe best approach, friends.
So, yes, knowing that, even ifthe temperature may not be that

(15:56):
high, if the humidity is veryhigh, it does make it difficult
for your body to cool down,naturally.
So you're going to want tocheck out that heat index,
you're going to want to playinto that humidity, and knowing
that you really have to preparefor it by staying hydrated on
and off the run.

Speaker 1 (16:13):
I laughed this entire episode, who probably be
accumulated into one meme aboutFloridians Like we're, like
we're like cowboys in the wild,wild west.
To where it's just like, yeah,give us a, give us a salt tab
and we're fine.
To where we recognize, like noteverybody is is able to
necessarily play by those rules,cause it's it's vastly

(16:34):
different conditions from theiryear to year and their month to
month.
And it is for us, and we evenwe have to take precautions.
And I know, definitely,hydration people struggle with
it all throughout the year, butespecially during these hotter
months you can get dehydrated sofast.

(16:56):
And this is especially the timeof year, personally, that I
start really being mindful of myelectrolyte drinks and
sprinkling those into my intakethroughout the week and
throughout the day, versus onlyevery once in a while that I do,
maybe the not as hot months.

Speaker 2 (17:15):
I think this is a really good time, though, to
definitely, as you mentioned, tostay very mindful of our
electrolytes.
For sure, and knowing that,while the traditional what is it
called?
It's the standard American dietdoes tend to have a bit more
sodium, most athletes or runnersmay be a bit more mindful of
their sodium intake and maybedon't have as much salt in there

(17:36):
in their regular diet as thetraditional American diet does.
So it's a really good time to,as you mentioned, taking that
into consideration, adding thoseelectrolytes and that sodium,
so that you can actually be yourbest when you get out there for
your hydration.
With that said, friends, it's alittle two minute page change
coming on up in about 15 seconds, so we are going to suggest, if

(17:58):
the weather has started to turn, this is your time to maybe
pull it back for a little bit.
But of course you do.
You maybe you're getting alittle bit of extra nice cool
temps in the air and you want tospice it on up.
Let's do it in five, four,three, two and one.
And, coach, i think it's agreat time to talk about the
fact that we are going to tackleall things hydration instead of

(18:21):
our quick bites.
Live where it's going to be afuel addition, we're going to
make it hydration addition.
You can catch that live on June13th at 11am Or, of course, you
can check the replay right hereon the podcast on Wednesday
June 14th.
You've got some really fun oneslined up for us, coach.

Speaker 1 (18:39):
Yeah, i have my all-time favorite, which I've
talked about before.
But then coach Christinemessages me and says, hey, how
about we try this one, which isprobably the most disgusting
option on the face of the earth?
And I'm like, eww, let's do it.
Yes.

Speaker 2 (18:53):
I'm so excited about it.
Seriously, i think I'm sostoked.
Actually, i know I'm stokedabout it because this is
something that I discoveredduring a summer run and haven't
gone back since then.
I love it so much.
Now this is going to be one ofthose situations where I'm going
to suggest that these thingsmay not taste good for us if
we're not going out for a run,but they can definitely feel

(19:17):
very thirst quenching whileyou're on the run.
Speaking about hydrating on therun while you and our huge fans
of people staying hydrated evenbefore they get to the run, this
is also a great reminder thatchecking in about every 20
minutes, maybe for like four tosix ounces, i like to sip versus
chug because I don't like thatslushy feeling and also trying

(19:39):
to kind of just like yourfeeling.
You don't want to get to thepoint where you feel dehydrated.
You also don't want to get tothe point where you feel like
you're bonking or hitting thewall.
So just checking in every 15 to20 minutes and making sure
you're staying hydrated isreally important.
So that's a great thing to dohere as we are ready to wrap
this up in just about 15 secondsas we take it into our next

(19:59):
endurance block for 10 minutesand we'll keep talking about
some heat training, somesummertime training for us here
in North America.
And let's go in five, four,three, two and one.

Speaker 1 (20:14):
I definitely am a fan of also getting one of the
handheld.
my go-to is the handheldNathan's water bottle, and I
purposely got a little bit of abigger one so I know I have
enough liquids to take me on therun, but also some to just kind
of squirt myself with.
I tend to put it on my head andlet it run down.
And it's so refreshing And I do.

(20:37):
I do like the kind of figuringout the ounces, but I definitely
do more taking a sipperiodically.
If I'm on a longer run where Ihave fuel, i make sure to take
some water with the fuel.
But I definitely focus more onthe pre-hydration And I have one
of my stainless steel waterbottles.

(20:57):
I try to wake up immediately,start drinking water even before
my beloved coffee, and I try tomake it manageable, especially
in the beginning of the summeras I'm getting more used to
drinking a little bit more ofwater.
And I'll do two of my stainlesssteel bottles before lunchtime
And then I focus on two of thestainless steel bottles after

(21:18):
lunchtime, cutting it, cuttingit down a little bit before I go
to bed.
So I'm not up 15 times to pee,i'm only up 10 times to pee.
But a lot of people get sofocused on the ounces that they
again going back to thatconsistency, getting in the
habit and then adding a littlebit more.
Adding a little bit more andmaking it a fluid, fluid change

(21:40):
versus a drastic.
I've got to chug 68 ouncesbefore X amount of time or a
soul for not.

Speaker 2 (21:48):
I think it's always fun doing whatever it takes to
make you feel good about it.
So for some folks it's allabout having maybe some
hydration in a glass, having apitcher in the refrigerator that
they can pull from it, beingnice and cool with maybe some
fresh lemon or some cucumberslices.
Nothing tastes as good ascucumber and mint water as far

(22:10):
as I'm concerned.
But playing up with what youadd to it to maybe make it a
little bit easier if youstruggle with hydration Luckily
I can say that maybe motivationsometimes hides from me, but
usually I actually really dofeel like hydration is one of my
stronger points, because itreally does make such a huge
difference in how I feel justall the way around from

(22:31):
energy-wise or on my run.
So really important, somethingthat I think is really valuable
for us to do.
But another thing that I thinkis really valuable, as we heard,
of course, in our recentepisode with Nikki protecting
against the sun.
There's multiple ways of doingit, but Nikki would absolutely
come back and hand us our tailson a silver platter If we

(22:56):
weren't to tell people that it'sreally important that you
slather on those UV filteringsunscreens, So making sure
you've got some sunscreen outthere and knowing that you need
to either take some with you onthe run for those long runs
because you may need to reapply,or taking that into
consideration as you get outthere.

Speaker 1 (23:13):
And it's one of the points especially talking about
UV protection and going intosummer months, it's kind of the
season of less is more.
when it comes to clothes, whichlook, i love my tank tops I'm
wearing one now But in the realmof skin protection, there are

(23:34):
plenty of light-colored,lightweight long sleeves that
won't trap the heat and stillallow you to breathe while still
giving that skin protection.
There are a bunch out there AndI get it.
some people don't like thesweat with the long sleeves and
what have you.
So picking those shadier pathscan be a great way to kind of

(23:56):
just again play a little hideand seek from the UV rays.
But again, sunscreen, above allelse, slather it on.
My go-to is actually fromTrader Joe's.
It's a great sunscreen.
It's not too thick, it stays on.
or Whole Foods has a sportsunscreen that, let me tell you,

(24:16):
it does not come off.
I only use it specifically formy runs because this stuff is
like paste and it just it won'tquit.
So if you ever need some go-todeodorant, i'd try this out too.

Speaker 2 (24:32):
So go-to deodorant.
Yes, of course that's alwaysreally important as well when
you go out for the summer runs,if we're going out with other
folks.
But yes, you know, we had abrunch bunch.
crew member talk or tag me in aunicorn snout with the actual
name of the sunscreen And then Ifound it in a store like two
days after they tagged me.

(24:53):
So I'm definitely going to betrying to rock this out just
because it has glitter andsparkles in it.
I don't know if it's actuallygoing to keep me safe from the
sun, but we will see.
I'll report back.

Speaker 1 (25:04):
And the glitter is going to reflect the sun rays.
Is that what you're hoping?

Speaker 2 (25:07):
for Absolutely.
I love a little extra shimmerwhen I'm out there, even if I do
sweat it off.
But I love that you talkedabout the long sleeve and the
lighter moisture wicking apparelBecause, yes, especially for
folks that are a bit more fairskinned, having those longer
sleeves can be really important.
And if you actually again goingback to what ultra runners do,
if you look at ultra runnersthat are tackling bad water,

(25:29):
most of them do wear those longSPF protecting clothes.
They also have that reallyspecial hat that kind of brings
down some material to cover theback of their neck and their
ears.
So wearing those hats or visorsis super important.
I can't imagine going outwithout a visor in Florida And
the couple of.
Well, when I first startedrunning and I didn't wear visors

(25:51):
, I started to again just havesome issues with getting the sun
, even with SPF, hitting on mynose or my forehead and creating
a little bit of a sunburn.
So those visors absolutely helpin giving you that extra
protection And, of course,keeping our eyes protected with
sunglasses.
I know that you have yourfavorite coach, I have my

(26:11):
favorites, But it really, at theend of the day, doesn't matter,
just finding sunglasses thathelp to filter out those harmful
UV rays when we're out therefor a run.

Speaker 1 (26:20):
And a note when you are wearing visors, remember
that the top of your head isstill exposed.
So a little bit of sunscreen.
Look, you're going to be asweaty, hot, gooey mess anyway.
Slather on some sunscreen,protect your scalp, because
again, you can't see up there,can't tell if anything's looking
funky, like Nikki had even said.
So, making sure to kind of just, you know, give it a little

(26:43):
love.
It's a hair gel, let's think ofit that way.

Speaker 2 (26:47):
I bet I wonder if there is hair gel that has SPF
in it.

Speaker 1 (26:50):
I wouldn't be surprised to be honest, You'd
spray sunscreen like a hairspraytype of thing.

Speaker 2 (26:56):
Oh, that's a good idea.
So, friends, if you're doingthat already, let us know.
Like, what do you?
what are you doing?
I'm going to be honest, and Ifeel like I'm scared of Nikki
hearing this, and I feel likeI'm going to get a message
shortly after this.
I don't think I spray the topof my head ever, so I probably
need to, but I do wear visor, soI probably need to.
So, nikki, you need to let usknow.
One, am I in trouble?

Speaker 1 (27:17):
And two, yes, sparkles do not reflect enough
sun.
Really they don't sparkleSparkle visor does not mean that
you can just go without.

Speaker 2 (27:28):
Well, let's talk a little bit about that here.
We're sticking to the shade.
You already touched on it,coach, with folks that maybe
don't want to wear differentlayers.
whatever the case may be, thisis the time of year for me to be
able to stay motivated withsummer training.
I have to change my runningroute because it is just so
difficult to consider gettingout there if I don't have any

(27:50):
shade.
So this is where I actually go,looking for rails to trails,
making sure that the areas thatI run and have more natural
shade.
And it is such a hugedifference, talking about that
real feel, real feel in thedirect sun versus real feel in
the shade.
It can be almost a 10 degreedifference, maybe even more
sometimes.
It really does make a hugedifference.

(28:12):
So this is your time, myfriends, to explore some of
those local parks, local trailsand really enjoy your stuff
while you're out there.

Speaker 1 (28:20):
Now I'm going to kind of bring it back for a second
Because, talking about in theshade and the heat, a question
I've been getting a lot rightnow is do I have to run outside
because?
a lot of people during thesummer months are talking about
the treadmill.
So, I'm going to let you gofirst, but I'm interested how

(28:42):
you've been tackling this withyour athletes, even though,
again, we all know it's a caseby case basis, because there's a
lot of different factors withevery athlete to kind of figure
out.
But what are you kind ofpointing them to?

Speaker 2 (28:54):
So that's such a great.
Yes, the treadmill is such aphenomenal tool And actually I
just used it myself last weekdue to a thunderstorm, And what
I did was I changed my workoutspecifically for that day to
really make it an inclinefocused workout Figure.
If I was going to be in on thetreadmill, i may as well make it
a little extra fun and get insome of those hills that we

(29:16):
don't have down here in Florida.
So absolutely using yourtreadmill is a phenomenal option
to avoid the summer.
The only caution I will say andthis is definitely for folks
that are thinking of racing infall somewhere in the southeast
if you are thinking of comingdown to the southeast for your
races, you need to take intoconsideration, if you trained

(29:37):
all summer inside on thetreadmill, that heat can
definitely still be present comefall, even winter, here, and it
may make your actual race day alittle bit more difficult.
However, if what you're tryingto do is basically just not
throwing the towel with yourrunning game and you want to
stay consistent, go for itwhatever it takes to keep you

(29:59):
moving and grooving.

Speaker 1 (30:01):
I am all for it And I'll go in a little bit of my,
my coaching philosophy.
after we get done withtransitioning into this pace
change.
You can pick it up, slow itdown, maybe do a little dance in
three, two, one, get twominutes here to kind of settle
into whatever you're spicy.
or maybe you're coming over tothe suite, it's OK, i can share.

Speaker 2 (30:25):
Or if folks are on the treadmill right now trying
to avoid some of that summerheat, this is a great
opportunity to change thatincline during these two minute
pace changes.
It doesn't have to be pace, itcan absolutely be inclined to
just give a little bit of thatposture.

Speaker 1 (30:36):
your chain love which is so much fun.
I love inclines on treadmills,but I agree almost with
everything you said.
I do agree with everything yousaid.
My, my little extra is I'vebeen urging athletes if they're
going to be transitioning tomore of the treadmill, yes, same

(30:57):
as you, still get outside whenyou can, even if we're maybe not
doing the runs outside butwe're doing some extra walks.
Just not letting that go Because, like you said, especially for
fall races, kind of stayinginside, it's like putting
something on your credit cardYou're, you're paying for it,

(31:17):
you're you're putting in themoney, but then you kind of keep
putting off the interest, andin here the interest is the heat
.
You keep putting it off allsummer long.
You're going to pay thatinterest come fall and it's
going to be harder to to do itbecause you don't have as much
time.
So don't avoid the outside.
Still try to keep in a run orwalk or two throughout the week,

(31:41):
just to make sure that you'renot, you're not putting yourself
in that that little bit ofextra deficit.
That's not necessary.

Speaker 2 (31:48):
Absolutely.
And with that said, friends,we're going to talk a bit more
about that intensity that maybeneeds to be looked at during
this time of year, as coachalready alluded to getting
outside with some walks As wechange back into our next
endurance block in 15 seconds.
So this is the time if you wantto bring that treadmill
inclined down or you're ready totake it back into that

(32:10):
conversation pace in five, four,three, two and one.
So, coach, you've alreadyalluded to it, avoiding that
intensity with maybe adding morewalks.
This is also a time of yearwhere I've already mentioned
that I changed my run walkintervals.
I also do add in a whole lotmore walking to my regiment.

(32:34):
So, avoiding those intenseworkouts or maybe changing them
up, this while you definitely,if you're training for fall,
you're going to likely have somespeed work.
You're going to have trackworkouts or you're going to be
playing with intervals orBartlett's or traditional, more
structured speed intervals.
It may not be best to tacklethem outdoors on the track.

(32:58):
That may be a great opportunityto use those on the treadmill
If you are tackling themoutdoors again, using all the
things that we talked aboutpreviously, where it's changing
the time of day, taking intoconsideration that you may not
be hitting the same pace as that.
You would be hitting targetingwhen it's a bit cooler, and just

(33:18):
taking that into account, thatyou have to kind of scale it
back a little bit, does it meanthat the work still isn't being
beneficial?
Actually, usually it pays offin spades come fall.
Continuing to stick with it,but knowing that, yes, it may
look a little different.

Speaker 1 (33:32):
And it goes back to the saying of summer miles bring
fall PRs.
Because you are training atsuch a higher intensity with
just the heat alone, like takeout all the other factors, it's
going to be harder again becauseyour heart rate is higher.
There's different variables togo into it, so it's also a great

(33:53):
time.
So we talked about run walk.
Even if you are doing a speedworkout, you do all the things
right and it's still really warm, it's a great time to maybe,
during those recovery periods,to do a power walk versus a
recovery jog might be that thatlittle bit of extra to kind of
keep you going.
So I know I'm going to belooking at all the athletes that

(34:15):
we have on the one on oneroster and the summer group and
making sure that we're beingrealistic And we're not pushing
into that unsafe territory.
We're building, we're growingand we're moving forward, but
we're not putting ourselves inthat deficit.

Speaker 2 (34:31):
Absolutely, absolutely.
I think this is also anothertime to start looking at that
training schedule and takinginto account, if you haven't
signed up for fall races yet andyou're already looking at one.
This is where you really need tohave a really good sit down
conversation and, knowing thatthose long runs to prepare for
your fall or winter race, thosepeak miles, may be at what would

(34:55):
be the hottest point of theyear for wherever it is that
you're at.
So, taking that intoconsideration, knowing that you
may have to adjust your trainingschedule, what does that look
like for you?
As I've mentioned in the past,for me, training for fall that
met 3 am Wakeups or 3 am runs.
It also means potentiallychanging up your long run And
instead of thinking of it ashitting 20 miles all in one fell

(35:17):
swoop, you may need to tackle15 in the morning and the other
five that evening.
So, thinking of splitting it upa little bit And I know that
can be very scary for runnersbecause they really feel like
it's on my training schedule, ihave to do it in all one clip,
and that's not necessarily thecase that you can actually break
up those runs and still havethe benefit of being prepared
for race day.

Speaker 1 (35:38):
Right, and this is where I know you and I have gone
back and forth on a lot of itAnd we brainstorm, when it comes
to our athletes, to make surethat we're looking at all the
different angles and we'rereally we're really seeing the
whole picture.
And I think that's the biggestadvice I can give to any runner
is don't get so focused on theshort term that you don't look

(35:59):
at the big picture.
It's exciting when you sign upfor the fall races.
You know that the weather isgoing to be beautiful at that
point, but oftentimes we don'ttake into account the rest of
how OK, how the heck are wegoing to get to that point?

Speaker 2 (36:12):
Yeah, absolutely It can really lead to injury, it
can lead to sickness And it'sjust not worth it, and we're
both probably guilty of that orat least I know I definitely am
where it was like, oh, signingup, yay, exciting, look at this
really cool metal and then belike, oh, that means I'm going
to be running, running duringhurricane season And when it's
like 9000 degrees outside.
So we're not advising that you,you give up or that, by any

(36:38):
chance, that you're like, oh,it's just going to be too hard,
knowing that it's going to be achallenge And that's why this is
so important Figuring out howto adjust and being more
flexible.
So that's what it really comesdown to, which also talks about
I've already touched on itchanging up for shady routes.
This is definitely a good timeof year to do that.
I also think it's especiallyfor the long run.

(36:58):
This is a great time to look atroutes that maybe you can pop
into a convenience store herearound where I live Surprise,
surprise, orlando We have a lotof hotel lobbies.
So maybe popping into the hotellobby for a second, catching or
refilling your water bottleswith their coolers, or maybe
even just getting a fresh newbottle that's nice and cold

(37:21):
using those restrooms.
So, knowing that you may haveto adjust what it looks like and
getting in a little coupleminutes to just pause your
workout, pause your garment andget in and just cool down a
little bit And definitely add alittle extra pep in your step.
This is a coach where I alsoget into having a different
outfit and I change halfwaythrough with my little personal

(37:43):
aid station in my car just tomake those ladder miles a little
more comfortable, so I'm notquite so sloshy.

Speaker 1 (37:50):
I feel like I've not ever changed my clothes before,
but I feel, for the sake ofproduct testing and authenticity
, i might have to try it thissummer, just to be able to
report back on how I feel aboutit.

Speaker 2 (38:04):
Really Okay.
So again, folks, there is areason why, as we heard with
Jeff that the 30 seconds walkrecovery is kind of optimal, it
does make it harder to getrestarted.
I'm not going to by any meanssay that it doesn't make it
harder to get restarted, butgetting restarted in a new pair
of shoes and a new pair of sockswhen you quite literally have

(38:25):
I've actually wrung out clothescome summertime because of how
sweaty and gross it gets.
So it's really for me there'sgoing to be a common theme.
You're going to notice when Italk about things.
I don't like to be sloshy.
I don't like sloshy feelings inmy tummy.
I don't like to have like thatsloshy shoe feeling.
It just feels gross to me.

Speaker 1 (38:42):
So whatever it can to be feeling Oh yucky.

Speaker 2 (38:45):
I love shoes, but just a soggy shoopy for me.

Speaker 1 (38:49):
I will take a moment because, talking about shoes,
this is something that I saw onsocial media and it buttered my
biscuit.
So I'm doing a PSA, as we'vetalked about.
I now have a dog that I can runwith.
She is in the beginning stages.
For all that is.
Holy people, do not take yourdogs out.

(39:10):
You should not be going in theheat of the day anyway, but do
not take your dogs out to run inthe heat of the day.
Their little pretty paws don'thave shoes on and it can burn
the pads of their feet.
I mean, think about it.
Would you sit there and putyour bare skin on the hot
concrete and everything?
or the hot sand at a beach?
So, being mindful to yourrunning buddies, both human and

(39:34):
canines alike, and just don't doit.
It's not worth it.
Again, protect their littlepaws.
I just went into full dog mommode, but I'm just saying I'm
super curious.

Speaker 2 (39:45):
Buttered my biscuit.
Is that a good thing or a badthing?
Like, if somebody butters mybiscuit, am I like, am I angry?

Speaker 1 (39:51):
I don't want anybody touching my biscuit.

Speaker 2 (39:54):
But you said it buttered your biscuit.
Does that mean you were angrywith them or you were happy
because they, like they gavethat PSA?

Speaker 1 (40:00):
I was angry.
It butters my biscuit.
I think that's the proper I'vealways used that.
Is that just a Southern thing?

Speaker 2 (40:05):
It has to be, and I don't know exactly what it means
.
So I'm thinking because if,friends, if you want to butter
my biscuit, i'm going to thinkthat's awesome.

Speaker 1 (40:14):
You do like strangers touching your food.
I do not, so don't touch mymother effing biscuit.
I'm thinking, oh my God, howpolite of you.

Speaker 2 (40:21):
You're going to like butter my biscuit, that's so
sweet.

Speaker 1 (40:25):
Listen, if you go and put a tab of butter on the hot
concrete, i'm pretty sure youcan just butter your own biscuit
.

Speaker 2 (40:31):
That's very very true for sure.
So thank you for letting meknow that this.
I think it's considered acalylaquism or Southern saying.

Speaker 1 (40:39):
I mean you know I don't know.

Speaker 2 (40:41):
I don't know either, But it makes me laugh because I
would have thought this entiretime.
When you first said it, I waslike, oh, that's cool.
She saw something on Instagramthat made her happy.
And then I heard you talking.
I was like it doesn't soundlike buttering your biscuits A
good thing.

Speaker 1 (40:54):
So oh, I guess that's actually not the phrase.
It's butter my butt and call mea biscuit.

Speaker 2 (41:00):
Oh well, that's too long of a phrase, So butter your
biscuits.
A better way of doing it.

Speaker 1 (41:05):
I mean okay, apparently for the past 30 plus
years I've been saying it wrong.
Southerners, don't come at me,I'll throw.
I'll throw my, my Florida cardout the window.
Any losers?

Speaker 2 (41:16):
It's okay.
I think I've heard that phrasebefore, i just didn't know if it
was good or bad, regardless,friends.
So whether it's good or bad foryou and you like somebody to
butter your biscuit and maybeit's because it's brunch and I'm
hungry, i don't know But nowthat we've talked about biscuits
, we're going to keep thisconversation going because we
still have some more tips foryou.
But we do have a page changecoming up.
This is also the point of therun where we've started to get

(41:38):
into the back half.
If you're feeling a little bitlike you want to take it up a
notch, you're welcome to do so,or we've been rolling for quite
some time.
If you need to potentiallymaybe look at your hydration or
your fueling, or if this is atime to jump into one of those
hotel lobbies and refill yourwater, you could do that as well
.
We're going to make that pagechange here in just about 15

(42:00):
seconds, where we're going tokeep talking about what do we
like on our biscuits, i loveBlackberry Jam personally, i eat
mine like an animal, justcompletely dry, which should not
surprise anybody, since I havemy waffles and my pancakes dry.

Speaker 1 (42:13):
But regardless of how you like it, we're going to
pace change in three, two andone.
Please don't come at me withhow I eat my biscuits.

Speaker 2 (42:21):
I like them dry and that's it You don't like butter
or jam or preserves or anythingon your biscuit.
Do you really think I'm goingto go?

Speaker 1 (42:28):
with sweet Like.
Let's be honest here.
I mean I could sometimes dosome butter, but normally I just
pop it right off the pan andeat it.

Speaker 2 (42:37):
I mean, i can have savory biscuits too.
I used to make a cheddarchorizo biscuit.
That was absolutely amazing.
But that's back in the day whenI used to bake and cook like
from scratch.
I don't do that stuff anymore.

Speaker 1 (42:46):
But anyway.
So, but it doesn't have chorizobiscuits.
I'm surprised.

Speaker 2 (42:49):
I mean, i'm sure they do, i just haven't seen it on
the menu, but it is a phenomenalrecipe.
If anybody wants a cheddarchorizo biscuit recipe, i'm
happy to send it your way.
It is not the recipe of the day, though.

Speaker 1 (43:02):
Listen, if anybody needs to find Christine, just
find a Starbucks and give likethe sparkle call.
You don't even have to like doany of your sharing of your
location for safety reasons.
You just like find me at aStarbucks.

Speaker 2 (43:14):
I know, which is so hilarious, because whenever I
hear folks talking about, like,privacy settings and they don't
want anyone to know because ofBig Brother being reported on
them, like Big Brother knowsexactly where to find me at
Starbucks, so I'm not at allworried about sharing my
location, which is, of course, ican tell our safety queen is
going to chat a little bit aboutthat as we go into our next

(43:35):
endurance block, but less than40 seconds away, friends.
So this is your time.
If you were taking a little bitof a pause, and you will need
to get back into it, maybe justnice and easy, gradually walking
it out, taking that walk alittle stronger, before we go
into our final block, before weget down to our coffee with the

(43:55):
coaches, of course, which is myfavorite part, because it's got
coffee in it.

Speaker 1 (44:00):
I mean really, we might not be Starbucks, but our,
our coffee is on fleek.
I don't know if that's still apopular saving but saying but
I'm going to go with it.

Speaker 2 (44:08):
Well, now we're going to have to figure out fleek and
buttered biscuits.
So, friends, with that said,leave the hard stuff to us.
We will let you know in three,two and one.
Keep putting one foot in frontof the other.
This is a great time,especially in summer, to check
your form, because we do startto kind of, as we get a little
hotter, it gets a little bitmore humid.

(44:29):
That's where maybe, we start tocollapse on each other.
So be nice and proud, nice andtall here.
So, coach, let's talk about it.
Let's talk about all of yoursafety tips, because I know we,
just you can't help it.
You're going to make sure thatwe are safe while we're rolling
out there.

Speaker 1 (44:44):
Again, i always talk about safety.
It's just be something weshould be mindful of 365 days a
year.
However, especially in the heat, i know firsthand.
going back to my days in bandcamp, this one time at band camp
I got so overheated I did faint.
I don't I wouldn't call it afull pass out, but I fainted

(45:05):
like a lady and it sneaks up onyou all the all.
the time you hear people it'slike I was fine, fine, fine,
fine, and then everything justwent dark.
You do not want to be alone on asidewalk, passed out from the
heat.
Turn on your location.
I'm not talking about makingyour Strava public or anything
like that.

(45:25):
I'm talking about sharing yourlocation, sharing your route
with your family.
I use road ID I've talked aboutthem before.
They have an app and see thelocation.
You can do the share locationwith friends on the iPhone.
I don't care how you do it.
You can rent a billboard.
It might be a little costly,but okay, that's actually
probably not safe.
but you guys get where I'mgoing, make sure somebody knows

(45:47):
where you're at and havesomething to give your emergency
contact phone number, your name, any medical information.
So if you are not able to speak, for whatever reason, you have
that information and you gethelp, you get somewhere safe.
and soap box number two of theday.
I think I'm done with my soapboxes.

Speaker 2 (46:08):
I doubt that.
I really doubt that, but we'regoing to pretend like it is.
I do agree, sharing yourlocation or if you don't feel
like you want to run withtechnology I highly doubt that.
I feel like everybody lovestheir technology nowadays but
just in case, at least, thatsomeone knows when you should be
back home and they could startlooking for you because they
know what route you're on, orwhatever the case may be.

(46:29):
But you know, coach, i say itpractically every single time.
This is also my favorite time toremind you that running with
someone is so beneficial.
First of all, it helps thosehot human miles go a little bit
faster.
But beyond that, it also helpsin that, if you aren't feeling
well, this individual can helpto make sure that you get back

(46:51):
to your starting point safely,or they know who to contact, and
it just helps in terms ofmaking those maybe what would
feel like super hot miles feel alittle bit nice and cool with
the conversation.
So I'm a big fan of that.
If you have not yet checked outyour local running group, this
is a great time to do so, andmaybe again on the heels of

(47:14):
having Jeff on our podcast, ifyou guys want to head over to
his website and check out maybesome of those Jeff Galloway
groups and see if there's onenear you.
This is Two for the price ofone.
You can try some Run Walk.
You could also try it with agroup of people and see how you
feel.

Speaker 1 (47:31):
I am all for it And I do want to backtrack too,
because I don't know if thissame knowledge is shared
throughout the country throughdifferent states, because it's
not at the forefront like it ishere.
And while we are not doctors,we are just sharing this from
our own personal experiences.

(47:52):
Knowing the signs of the heatexhaustion is really important
Heavy sweating, cold, paleclammy skin, nausea, vomiting
That's good things to be lookedout all year round, but
especially as it gets hotter.
And if you experience thesymptoms like you said, pop into

(48:12):
that hotel lobby, get a drinkof water, try to try to cool off
a little bit And, knowing thatany confusion or anything is not
normal, that's a sign to stop.
So again, while we aren'tdoctors, we know the signs,
we've seen the signs.
Making sure again, trainingsmart throughout the heat is

(48:34):
that's what's going to get youto those fall races.
No one needs to be a heroduring the hot months and risk
really digging that hole foryourself.

Speaker 2 (48:44):
Yeah, i'm so glad that you mentioned that, coach.
So I have two telltale signsthat I know that it's time for
me to walk out the rest of myrun and or contact somebody to
come pick me up.
And that is usually.
I will start to get a littledizzy And then I get goosebumps
because of becoming a little bitclammy.
So the sweating kind of ceasesfor me a little bit and I'm

(49:06):
starting to get a little clammy.
So those are when I know thatit is not a time to push any
further, to give a call to havesomeone pick me up.
So that's always reallyimportant as well As you guys
get into your summer training,if you are going out for those
long runs maybe this is yourfirst time doing some of these
double digit runs or even ifit's not super important, to

(49:27):
know that there's nothing wrongwith having somebody come pick
you up if safety is paramount Imean your safety is paramount
And if you're not feeling great,you could always always just
rest up and tackle it on adifferent day.
So great reminder for that whichleads me into.
It's also really important,especially for this time of year

(49:47):
when we're all vacationing andliving our best lives, that we
know that sometimes those two,three or four cocktails you know
that felt so nice during thatpool party may not make for a
really awesome run.
We may go into our run feelinga little dehydrated, already
having a little bit of aheadache.
So, taking into considerationour alcohol consumption before

(50:08):
long runs and after as well,because you're also going to
notice that your system mayprocess alcohol a little
differently and your meds,especially during the summer,
that may increase yourdehydration if maybe they have
any kind of direct diureticeffects And that can be even
over the counter, because,especially for us females, if
you guys are using any over thecounter like Midol, it can have

(50:31):
a mild diuretic in it.
So take that into considerationbefore you go out for your run.

Speaker 1 (50:35):
And as much as it's going to pain me to say, even if
you're not an alcohol drinkerand you're a coffee drinker,
proceed with caution.
I know I'm not clutching my cupto my cup I'm saying this, but,
yes, you got to be mindful Andeven in my alcohol consumption
days, i always, always, alwaysmade sure that my run was done

(50:58):
before I did partake.
And again, i had a hard andfast rule for myself that I had
to have at least two fullglasses of water prior to
consumption of my alcohol.
And again, just like you woulddo it to avoid a hangover, same
principles can be applied tomaking sure that you have that

(51:19):
hydration for you And when indoubt, if you don't know if
you're hydrated or not, look atyour pee, and that's my TMI tip
for this long run.
Look at the color of your pee.
You don't want it super, superyellow.
You don't want it clear, youwant it just nice and pale in
color.

Speaker 2 (51:35):
Yeah, absolutely.
I actually think that's thebest tip, though, that folks can
always refer back to, because Ido think that is a question
that a lot of runners have is amI hydrating too much?
Am I hydrating that enough?
So, going with that and alsoagain taking into account that
there are certain medicationsthat may influence the color of
our urine even again, over thecounter supplements and vitamins

(51:56):
can influence the color of yoururine.
So knowing what your base is,if you want to call it that, and
what's normal for you, is veryimportant and kind of just
observing any changes one way orthe other.
But, with that said, we've gotjust a couple of minutes here
before we go into our fastfinish.
If you want, my friends, if youwant to just take it up a
little notch or maybe even gointo a power walk before we hit

(52:18):
our cooldown, you're welcome todo so.
But, recapping, it's all aboutbeing patient, being flexible
and staying safe, because that'sreally, at the end of it all,
what's so important.
As we continue rolling through,be it summer, winter, any kind
of changes that we may have withlocations or altitude, it's
taking into account that we haveto be flexible, be patient with

(52:41):
it and staying safe, so we cankeep this going as long as
possible.

Speaker 1 (52:46):
And this is not the time to be hyper-focusing on
your pace.

Speaker 2 (52:50):
Your paces.

Speaker 1 (52:52):
everybody's paces are gonna get slower And yes, slow
is a relative term, i'm aware ofit.
we live it, love it, breathe it, But everybody's paces are
gonna take a dip.
It does not matter if you're anelite, if you're just starting
out what have you?
You're gonna get 20, 30, even45 seconds slower.

(53:13):
Sometimes I've been even liketwo minutes slower because I'm
concentrating so much on keepingthose easy runs easy.
Let your body acclimate, it'sfine, it'll come back to you,
don't stress about it.

Speaker 2 (53:26):
So this is where this time of year, when I'm working
with athletes and even formyself as well, I have a lot of
folks that are very metricsfocused.
So this is where we startlooking at other metrics to
improve upon so that we're notso focused on pace.
This is a great time to beworking on cadence.
This is a wonderful time to belooking at your heart rate.
This does not have to be allabout pace to feel improvement.

(53:49):
So if you are metric focused,definitely check in with what
are the other options that youhave available to use that you
still feel good and taking thatinto account.
If you have any questions aboutmaybe some other metrics that
you could be utilizing, youcould always reach out to us at
infoattimeforbrunchcom.
We are here to chitchat aboutit.
As I mentioned before, I'm usingheart rate specifically this

(54:11):
time of year to make sure thatwhatever run, walk, run I use
helps me stay nice and easy.
With that said, let's do it.
My friends.
Our final pace change in three,two and one.
We're here for 120 seconds ortwo minutes.
It's been so long since I'veused seconds instead of minutes,
but it helps And again,thinking of all those ways to

(54:33):
just stay that extra pep in ourstep.
And why I think it's soimportant for us to not focus on
pace this time of year isbecause the heat will take a lot
out of you, And if you're goingout there with a full effort of
focusing on pace, you couldalmost guarantee that you're not
going to make it for thatafternoon pool party.
You're not going to have theenergy to chase your kiddo
around.
As Coach Shelby said, You needto make sure that whatever

(54:57):
you're doing with your run isadding it to your life versus
taking away.
So making sure that you staynice and safe the entire time.

Speaker 1 (55:06):
And it's especially important again we say it all
the time fuel your runs.
This isn't that bikini readycrash diet that we wanna see
anybody go on.
When you get back you need toreplenish.
You are gonna be burning somuch more with that heat that
you have to put in.
And even with these fastfinishes we talked about

(55:30):
adjusting your speeds.
We adjusted the hard workouts Alot of times in my quote
unquote fast finish.
I won't actually pick up mypace.
I may even slow down my pace,but maybe extend my running time
And instead of doing my oneminute run, maybe for this two
minutes, i try to do a twominute run And I have fun

(55:50):
playing around with differentways to push myself And again
going back to that differentmetric.
I'm not increasing my pace, butI'm practicing keeping my
cadence at that higher level andextending that runtime.
So it's still pushing theeffort without going gut busting
all the way out.

Speaker 2 (56:08):
Absolutely So.
With that said, friends, goahead and have a nice strong
finish with whatever metricfeels good to you, and five,
four, three, two and one as wepull it back into our walking
with coffee, with the coaches,which is also another really
important reminder I think coachpointed out somewhere we saw

(56:32):
faults are, let's just say, amistruth of warming up and
cooling down not being asimportant with hot temperatures.
Not at all the case, my friends.
You still need to do thosewarmups, you still need to do
those cool downs.
They are essential to helpingyou in your body with all of the
facets of bringing your heartrate back to a good location or

(56:53):
a good place for it, bringingyour muscles back into a place
that is able for you to keepfeeling really good as you
continue through your day.
Coach, we have some recipes toshare.
They were out on the newsletter, but do you want to hit up your
team savory option that you'regonna be sharing with folks?

Speaker 1 (57:14):
I am bringing up it's firecracker chicken with rice.

Speaker 2 (57:18):
That's so delicious.

Speaker 1 (57:19):
I sub for shrimp because I love me some shrimp or
some tofu, but I actuallyreally do love spicy food in the
summer, i think, because I havethose cool beverages.
I like a little bit of that hotand cool and I want to bring
some steam.
So I love a good spicy dish Andwe've talked about it before in

(57:42):
one of our other workshops,about how I love making
separates for dinner So you canhave the chicken, the shrimp,
whatever on one dish, you canhave the rice on the other, and
it allows you to kind of havesomething to throw together all
the way through.
You can take that rice and useit as a leftover.
You can take that firecrackerchicken and maybe put it in a
taco.
It's the dishes that keep ongiving.
My dishes very rarely are onlyone dimensional, so this was the

(58:06):
best of both worlds.

Speaker 2 (58:07):
This looks absolutely amazing And there is some
school of thought that says thatspicier foods help to cool our
bodies down by producing sweat.
So that's why we see a lot oflike tropical or Caribbean
destinations that are primarilyreally warm.
They add a lot of spices totheir food, so I'm gonna say
that they know what they'redoing and this looks like the

(58:29):
perfect dish for that.
Coach, i have a little bit ofthis time of year.
I am all about finding gorgeousproduce to make really
beautiful salads, and I cannotstress enough.
Back in the day, i used to loveto spend time in the kitchen.
Now ain't nobody got time forthat.
So I'm looking for whatever'seasiest And for me, a beet salad

(58:50):
with goat cheese and pecanscandied pecans for me And a
vinaigrette, is absolutelyperfect And that's what I'm
sharing.
And honestly, i have this liketwo to three times per week.
Sometimes I just have roastedbeets with just sliced oranges,
and for me that's good enough.
So playing with it also findingways to you can make this a

(59:10):
little heartier if you want toadd some protein to it, or you
could just have it all by itslonesome as a side dishes works
too.
With that said, coach, we dohave a question to tackle And,
as we've already alluded, weknow at summertime kids have
started to get out of school orare already out of school and
folks are going out on theirsummer vacation.
I think you're going out onyour summer vacation here soon,

(59:31):
so people are asking I know youhave to be so excited, i'm
excited for you.
So how do folks plan forgetting in their long runs
during summer vacation?
I think that's a really toughone, especially when you get
into those really long runs.

Speaker 1 (59:44):
I was just about to say.
it's a high stress point,especially for those who are
looking at the summer to preparefor those fall races.
Going back to being flexible,researching beforehand if you're
going to run outside, findingthose safe local running routes,
maybe seeing if the hotels haveany recommendations Oftentimes

(01:00:07):
they are a wealth of informationor looking at the hotel gyms.
or if you're staying withfriends they're local gyms A lot
of them will do day passes,which is a lifesaver, so you're
going to have to get your milesin, especially if you're in a
training cycle.
So finding those creative waysand listing the help of your
coach or the friend you'restaying with can be really great

(01:00:32):
options for both of them.
And I will say, the hardestpart, though, is the stinky
laundry coming back.
I usually will do a sink washof my clothes just to get the
stink out.
let them air dry and have aseparate bag to contain the
hazardous waste in.

Speaker 2 (01:00:52):
So I usually actually pack my running gear in a big,
like, i think, a gallon and ahalf, where there's a bigger
size than the regular gallonziploc bags.
So per outfit in eachindividual ziploc bag also comes
in handy if you guys are doingany relay races, to have your
separate running gear in that,and then, whenever I'm done,
like you mentioned, going aheadand doing just a quick sink wash

(01:01:14):
, little air dry over the showerstall and then putting it back
into that gallon size ziploc bag.
Another thing I've done, though, is I've researched local wash
in folds They're usually so muchmore inexpensive than your
hotel would have or maybe evenlooking into an Airbnb rental
that has a washer and dryer, ifyou know that you're gonna be
there for some time.

(01:01:34):
It's also a great time if youknow you're gonna be bringing
back a lot of souvenirs to packlight with maybe some throwaway
running gear.
So maybe just leave it behind,of course, taking into account
that you wanna be very mindfulof whomever you're staying,
whether it's a hotel or a Airbnb, so not leaving your stuff all

(01:01:54):
over the place, but knowing thatyou're gonna leave it behind
while you're there or whateverthat may be.
I'm gonna touch a little bit onCoach you mentioned it
researching running routes.
This is a great time to checkinto other running groups that
are in that area.
So going on to meetupcom andlooking at whatever running
groups of wherever you'retraveling to and asking for
their recommendations on reallygood, safe running routes.

(01:02:16):
Again, as you mentioned, yourhotel, but there's also a
website called Resort Pass andthere's one called Day Pass and
you can look at both of thosefor local gyms in terms of
finding something that has thatvery inexpensive day pass for
you while you're out and about.
But a couple of other things aswe've already touched on.
You could always change up thatlong run to where you split it.

(01:02:39):
If you know that you don'twanna take away from your family
time.
Maybe you go out early in themorning, before everybody wakes
up, you go into your family timeand then tackle on that the
rest of the run later in the day.
Or there's always the justappreciate that it's vacation.
You need to plan accordinglythat it might be a little bit
less of your miles and you'lltackle your runs when you get

(01:02:59):
back in.

Speaker 1 (01:03:00):
When you get back home.
I've been doing that a lot withmy athletes and having really
honest conversations of whattheir vacations are gonna look
like, what their availability isgonna look like, and nine out
of 10 times we're really able totake their training plan and
adjust it to making that maybemore of a down week or making it
work to where we change theirlong run from their normal

(01:03:22):
Saturday to the Monday beforethey leave and being able to
just again kind of have thatmeeting in the mines and make
the running work for what theirlife looks like, versus trying
to be so stringent that itleaves no time and no fun, which
a fun runner is gonna be a wayhappier runner.

Speaker 2 (01:03:43):
Absolutely, coach.
I love that you mentioned that,and that's kind of some of the
ways that we help.
Not kind of it is some of theways that we help our Sizzling
Summer Training Group folks thatare gonna be starting with us
on June 25th to stay on trackfor those fall and winter PRs.
The first round of limitedregistration slots opens up June
6th.
You're gonna wanna make sure tosign up with the link in

(01:04:05):
episode notes to get on the VIBvery important branch or presale
list.
Again, we keep them limitedbecause we wanna make the
onboarding experience ascohesive and as a premium of an
experience where you guys feel,from the get go, a lot of love.
So that's why we limit ourslots from the very get go.

(01:04:25):
You're gonna want to have thatpresale list, though, cause
you'll be aware of it when itopens up before everybody else.
With that said, friends, wewant to wish you a very happy
summer with all of your training.
Give yourself a big high five,make sure that you rehydrate and
refuel with your brunch tasticfavorites.
And, of course, we love it ifyou take the time to subscribe

(01:04:46):
and rate us on time for brunch.
It helps with discoverabilityso other folks can join the
community.
And, with that said, whereveryou're at, don't forget to check
out our next brunch episode.
We're gonna continue serving upmore miles with a side of
summer smiles.