70-min long run workout - Runner's Etiquette for Navigating the Road, Race day, and Spectator Support

Hello, friend,

In this episode, Coaches Shelby and Christine serve up a three-course buffet of Runner's Etiquette. From the moment you lace up your shoes, they guide you through a journey of running do's and don'ts.

The first endurance segment hits the road and track during training. As you pound the pavement, Shelby and Christine dish out tips on sharing the space gracefully, from passing with a friendly heads-up to finding your rhythm without disrupting fellow runners. It's like a well-choreographed dance, ensuring everyone can enjoy their run in perfect harmony.

Moving into the next conversation-paced segment, our hosts shift gears to focus on race day etiquette. They delve into the best practices of racing, from signaling pace changes on the course to giving your fellow runners the space they need to conquer their own personal records. With their guidance, you'll stride across the finish line feeling accomplished, considerate, and with awesome finish-line photos.

As the episode enters the final endurance block, the spotlight turns to spectators. Shelby and Christine remind us of the power of positive reinforcement and how spectators can best show support for runners.  Have a support crew in your life that you want to share spectator tips with? Download your Cheer Squad kit here.

With warm-up exercises, cool-down stretches, and pace changes sprinkled throughout, this long-run episode is a delicious mix of practical advice and heartfelt camaraderie. So grab your running shoes, adjust your stride, and join Coaches Shelby and Christine as they guide you through the ins and outs of Runner's Etiquette, leaving you with a plate full of wisdom to savor both on and off the pavement.

Transcript

Shelby Schmidt: 0:03

Hey friends, Coach Shelby and coach Christine welcoming you in and letting you know it's time for brunch, where there's always an open table, a hot cup of coffee and endless running fun to keep you moving and grooving. So it's that time let's lace up those shoes, put a smile on your face. Look, look some miles, we are going to have a workout for you today. So we're going to start off with some stretches making sure we are limbered ready and willing to get all of that good movement in. So let's go ahead and start off with some lateral lunges in three, two, and one. Gonna make a big, nice wide stance, and we're gonna learn to the left side, you'll feel it in your inner thighs, you'll feel in those glutes feel so good. I know no one loves stretching, but it is important, we will remind you that all day every day switching to the other side, making sure to really put that pressure through your heels. And if you need to go ahead and give an extra shake out, this is your workout. This is your podcast. This is for what you want. So we're gonna go ahead and go into the next stretch. If you're so inclined, go into squats, and three, two, and one three about shoulder width apart, you're going to squat it down again, keeping that pressure through your heels being mindful not to tip over your knees, we're going to go ahead and rinse and repeat each and every movement, say to put a smile on it doesn't hurt. Factually, if I'm not mistaken research says if you smile while you're working out, or maybe you're driving to work, and improves your mood. So really, there's nothing to lose here. Gonna go into next stretch and kicks in three, two, and one, get up on those tippy, tippy toes and get those heels up to your glutes even start out slow and then get a little faster as time wears on. Throw your arms in there, give them a little work, see. And you know, who does need a good buck. Sometimes it's others, sometimes it's ourselves. Either way, it does pay off in the long run gets us motivated, just a smidge more. Next, and certainly not least, we're going to warm up the upper body with some arm circles in three, two, and one, put them out to the side, we're going to make little circles going forward, feeling all of the upper body release relaxed, maybe make sure you drop your shoulders a little bit, we don't need any extra tension, going to make those circles bigger and bigger as we go a few more seconds forward. And then we're going to switch and to have them reverse trying to reel back the hands of time, get a little bit more time in the day, which I mean, maybe just speaking for myself, we all could use. But with that we're going to shake it out, maybe give a few little jumps to pump yourself up. And let's get walking into our warmup in three, two. And one. Coach Christine, how are you feeling today? I'm feeling good. I'm excited. I think this is going to be such a fun conversation. And I'm curious if folks as they're rolling through here have some things to add that maybe we missed them a list. So friends, if you do, you're going to want to definitely head over to our social at time for brunch podcast on Instagram, tag us let us know what we may have missed because we want to make sure that we add it to the list, but I don't think so I think we're gonna grab it all. Well, I mean, listen, we've been running for lots of years, we've done some of these things that maybe are not great. Probably still do some of these things. And probably, if you're wondering what this episode is all about, we're talking about running etiquette because I feel like we can always learn something I actually learned a couple of things that I had done naturally that I didn't realize was actually proper etiquette. I didn't go to cotillion or finishing school or any of that fanciness. So this is my running equivalent of a crash course and what the heck I'm supposed to do, which thankfully again, I am on the right side of etiquette, but I've been on the wrong side and let me tell you it's a very dark dark place and they do not have cookies.

Christine Hetzel: 4:06

We do so running cotillion. What does that look like? Do we have a debut gown for this? I mean, do you get a fancy sparkly dress because if that's the case, then we are actually going to start our own running cotillion. I think at the very least you get a sparkle skirt

Shelby Schmidt: 4:21

visor. Even though I mean I would go with a crown crown athletics tone. So we can make this happen to write that down and next business idea running cotillion that's totally going to take off everybody. We're still trying to make up happen, but we'll see if we can get running can tell you enough and pop in. But in the meantime, we do have a fun game that you should have found in your newsletter. I think it's fun. The minute that coach Shelby mentioned this, I was like, Oh, this is such a good one. And I think it's also really tough people are gonna have to ponder on it a little bit. So, in that graphic that you grabbed out of that newsletter, you're gonna want to go ahead and share it with us again, you can share

Christine Hetzel: 5:00

out in the community page with the brunch bunch are over on Instagram at time for brunch podcast. If you're not getting our newsletter that's full of lots of behind the scenes intros and funds and previews, you're going to definitely want to use that episode Note link and sign on up. But Coach, I'm curious, what's your one word? Or your one emoji to describe your first race? Okay, I'm going into classic poop emoji, because I am. So no one else can steal that. Oh, yeah. No one's gonna feel it. I'm gonna go with the poop emoji and hot because it was a later race. It was my five first 5k And it was hot. It was on like blacktop. And then I didn't know that it was like half concrete half not concrete. It was just it was a lot of nose mixed into. Yes, I'm going to do this again. Because I'm slightly crazy. And that's what happens when you're a runner. So So was it your first race had? Did you train for it? Or Did somebody just kind of rope you into it? How did that work out? Oh, no, I trained. I wasn't I was focused. I did all the wrong things. I mean, it just, it was a hot mess Express or a spicy disaster, however you want to call it like I was a taco that fell apart. And no one loves me still. So everybody loves you still everybody loves you still. I mean, so what? I am curious. What do you think in retrospect, would you have said like, this would have made it a little bit better? Or is there nothing?

Shelby Schmidt: 6:34

Um, I think in the moment, no, nothing would have made it better. But again, it's your first race. I feel like it no matter what your first races, it's always gonna feel like a hot mess, even if it's not, because you honestly don't know what to expect what it's gonna be like, it's a whole other ball of wax. So I mean, I think your first rates always gonna feel like a spicy disaster. Whether it is or not, but what was your first race?

Christine Hetzel: 7:03

It did not feel like a spicy disaster or hot? I loved it. Oh, my gosh, yes. It was just so much fun. It was yeah, it was hard. It was so so hard. Because I didn't expect racing would be that tough. Because I had Yes, I had trained and I had done the training plans, but I just I got swept into the competitiveness of it just competing against myself, and wanting to push as hard as I possibly could. Which may be why I don't have such a huge love for the 5k distance, because it was hard from the get go in that regard. But it did feel very rewarding. Which each step that I took, because I kind of felt like okay, this is the combination. This is like that, that party, I love the energy of having people around, and maybe that's my extroverted energy. But regardless of that friends, so I would probably use a sparkle emoji. Is that a surprise for anyone who knows me, let's get right into our workout though. And three, two, and one, we're going to ask you to move on in to your long range, long run pace, which should be conversational, if you're going the distance today, you should keep it on an RP effort scale of three to four, especially at this portion of it if you feel a little spicier later on. And you want to add a bit more heading into that five of that RPE scale from one to 10, you're welcome to do so. But here we're going to distance. We're working on building that mitochondria and getting a really wonderful aerobic capacity benefits. So let's get right to it. Coach you're going to out of the gate. I'm gonna turn this over to you. Thank you.

Shelby Schmidt: 8:35

So my dear is with your pinkies up and please do not slip your tea. No, just kidding. I can't do I can't even try to front that voice for too long. But we're going to start with the basics, which, like any running, you got to learn the basics before you kind of start to run. So the biggest thing, and this might be my soapbox, so please forgive me. Keep your darn fluids to yourself. I'm talking about any bodily fluids, any any water, anything like that. You need to spit you blow your nose, you needed a you know, lose your pre run fuel go to the side of the road. I cannot tell you how many times even on my day to day runs, that it happens to where I just don't get near people anymore, because no one has the wherewithal to, you know, cough like into their elbow. Right, just basics. My preschoolers know how to do that.

Christine Hetzel: 9:33

I feel like Coach, it's probably a little indicative of how you you don't necessarily want I mean you are the gal who doesn't love Porta Potty so I can understand where that would be the number one on your running etiquette list. There's no doubt about that. But I do think there is a lot to be said in regards to it of course, where you don't want to accidentally spit on anyone or blow your nose so taking in or blow your nose into DeMars haka big snot rocket into them. So always a good idea to Yes, go a little bit off the running path or way or off the running sideway sidewalk and find a little a little place to, to get rid of those bodily fluids. Now, I will say if you're running in a pack in summer, I don't think you can not accidentally get some of your sweat on them. Like, I really don't

Shelby Schmidt: 10:19

know that he's a little different. Okay? A little.

Christine Hetzel: 10:24

Okay, not as not.

Shelby Schmidt: 10:27

Because you can control a great hashtag. I think the difference is you can't control where your sweat goes. Like, I mean, unless you have those mind bending powers, we want to talk to you. But it just doesn't. And I feel like the reason I started with this one is I feel in races, people are a smidge more mindful to where when you're out on your day to day runs, you kind of do get a little bit more lost. You're maybe usually by yourself. So you're not thinking about other people around you. So it's just a little a little PSA. Yeah, I know. I'm a Jeremy person, whatever. We have more, don't you worry.

Christine Hetzel: 11:11

I'm curious. Before we move on for this, do you run with like a little running towel or anything of that sort to help with containing the fluids? Like being able to if you needed to blow your nose? Or if you needed to spit? Or if you needed to, like, wipe off excess sweat? Do you do that?

Shelby Schmidt: 11:26

No, I'm disgusting. And I use my own shirt. Okay. I'm all self contained. Okay, so you just

Christine Hetzel: 11:33

keep it to yourself is when it comes down to just not in a little running talent. Okay,

Shelby Schmidt: 11:37

I got it. No, I've

Christine Hetzel: 11:39

done both. I mean, there's no doubt especially in like winter, when you like have that natural progression of it feels like your nose runs more than your feet actually do. So that's definitely where those thumb hole long sleeve tees really come in handy to kind of just provide a good measurement of fabric across your face to help wipe it away. But now that we've sufficiently grossed everybody out right out of the gate.

Shelby Schmidt: 12:07

I was such a maniacal laugh too.

Christine Hetzel: 12:10

I think I want to go into the next one. Because this one's actually, I think one of the hardest ones to do. And a lot of ways that you said you do naturally, but I find it hard because it could be like so panicking. And that could just be my own fear of cyclist. I feel like they're super assertive, or aggressive, I should actually say and I feel like we're the minute that I know that a herd of cyclists are coming in Yes, I know. It's a pillow. A group of cyclists are coming, I like freak out. And I don't know which way to go to make sure that I get out of their way. Now luckily, where I'm at, we have a big cycling community, they actually ride on the road, and I usually am on the running trail. But when I have had to share the pathway with them, it is really really, really important that you go to the left of the cyclists as close to the road as possible, because they do follow the road, the roadway traffic and they're always going to try to stay on the right side.

Shelby Schmidt: 13:07

Yeah, and I to backtrack a little bit a lot of people don't know as runners we actually are supposed to like if you're on a road, you're supposed to go against traffic, you're not supposed to go with traffic towards cyclists go with traffic. It's really confusing. I always did it from a safety aspect because again, safety queen, but that is actually the proper way. I think I always just went to the left of the cyclists because in all honesty, the sidewalks on that side and I always abide by the rule of thumb. If somebody is faster than me, I'm getting out of their way. And I have no shame in admitting I am not as fast as a cyclist. I you know, I I just don't think that's gonna happen if I will get as fast as a cyclist on foot. So always just making sure to get to the side and I actually didn't realize though it was proper etiquette. Like if you don't think that they see you to yell runner ahead. But I feel like if you get out of the way it kind of negates that. So again, just being aware, but I do have to be honest, I never knew that a group of cyclists was called a pillow and now I understand peloton is named more. Yeah. Mind blown.

Christine Hetzel: 14:21

See, we learn something new every single day. So yes, that's what they're called in there. They scare me and I've actually cycled with pillows before or cycling groups. And I read a really long article about how it was supposed to be like the new the new generations version of golf. I don't know if that's actually taken off that way but neither here nor there. I do love cycling. I think it's got some great benefits. I do find that it's a bit more aggressive than running and I want to get out of their way quickly and I usually end up doing a lot of squirrel actions where I'm so panicked by the cyclist that I get a little bit too much in my head and don't know where to turn. So love to have this from danger coming at us. And I've been running for quite some time and still get really overwhelmed with cyclists. So

Shelby Schmidt: 15:05

I used to think I didn't think that cycling was the new golf, I would say Pickleball is the new goal.

Christine Hetzel: 15:10

Pickleball is the new golf without a doubt like it is actually quite started. I feel like I have to like a bit a rite of passage by not at the age now, like you get to a certain degree of your point in your life. Now you're like, This is it, you get handed a pickleball racquet,

Shelby Schmidt: 15:23

and I'm just disappointed, it's not a pickle.

Christine Hetzel: 15:28

I also may be liking pickleball because you get really cute outfits. And that's the only reason why I would want to play golf is like, I could totally get down with a really cute up. So with that I

Shelby Schmidt: 15:38

have I have no desire to play pickleball

Christine Hetzel: 15:42

I would much rather play pickleball then get into superduper heavy cycling again, because again, it just it's a little too aggressive for me.

Shelby Schmidt: 15:49

We just made our own this or that.

Christine Hetzel: 15:51

Yeah, that's true. So friends, let us know. Are you more of the pickleball? Crew? Are you heading over that way? Are you thinking that cycling is going to be your jam. With that said, let's keep this etiquette rolling through coach what's next on your list?

Shelby Schmidt: 16:06

Okay, I feel like this is a big one. And it's the same. I have this talk a lot with my athletes. And I know we've mentioned it before, but approaching the sidewalk races and running the running freeway, if you will, in general, like a roadway. If you have people who are a little bit on the speedier side, they're going to be on the left, if you are maybe a little bit more conservative side or doing a run walk, you should go ahead and go on the right side. So it's the same roadways, faster traffic to the left a little bit of slower traffic to the right. Now, the one caveat is making sure that you don't let that get in your head. Because it's just about like your geographical outline, it has nothing really to do, there are plenty of people who go to the right that shouldn't be on the left. So just kind of again, like a roadway reading what the paces are reading what's around you. And making sure that you just kind of gauge accordingly from a non judgmental zone, which I know are running brains love to go into that judgment zone. But looking at it like a like a freeway or like a roadway really helps me and plus, I always visualize myself as a car, I am a Shelby Mustang, if you haven't guessed. So just making sure that you you abide by the laws of the road and don't clog up the freeway.

Christine Hetzel: 17:33

I like that you're talking about getting into our brain and coming from a place of judgment. And I think this is where we have to start, especially on these long runs, we have to really start training our brains and talking back to them a little bit. And this is where if you start to get into your head about your pace, and the fact that you're having to go a little slower, especially on these long runs. And maybe you're finding yourself on the right a bit more, you're getting past a bit more. This is where you have to kind of maybe find a stat resolution with yourself that you're going to distance this is you're doing what you're supposed to be doing. You aren't there to race the other individual. You're there to get in your run. And it needs to be at your pace, and just really making yourself at peace with that. So I'm curious, do you get into your own head with that in how you beat that back?

Shelby Schmidt: 18:22

I actually don't surprisingly, I don't get my own head about it. It becomes like Please don't hit me. Please don't run me over. Please don't yell at me. Like I just want everybody to like me, just just let me run and I'm gonna be here. Well, I

Christine Hetzel: 18:36

think this but interesting, I will say that I can definitely get more into my head about it when I'm leapfrogging folks, because then I think should I just get my next walk break? So or so that I'm not in this continual leapfrogging with this individual? Or does it really matter. And that's where I had to remind myself they're doing their run, I'm doing my run. And both of them we could, we could just have more time to give each other high fives and added girls and added guys or whatever the case may be as we continue to leapfrog each other. But this next one, I think is very important. And this goes back to actually cycling. I didn't get good at this next one until I started cycling with a group because cyclist again, they have to be very assertive, they run the risk of getting into some really, really big crashes. So I learned to be more assertive of announcing myself when I'm running because of cycling. And that is when you are out there. It is very important that you're not accidentally sneaking up on folks. And you may think, okay, I can hear myself breathing. I can hear myself my footfall whatever the case may be you think that other individual is going to be aware, but a lot of times we get lost into whatever, we're listening to our headphones, or we're lost in our own thoughts and they may not hear you and it can frighten the living daylights out of individuals. So very important to very politely just say Good morning, passing on your left passing on your right, just letting them know that you're there, you're behind them and not making them extra skittish,

Shelby Schmidt: 20:07

you're gonna start a limb regard, I have done, I've done the research on this, I can be used to go back to our derby race, I can be like 15 lengths behind them. And I still say and they jump out of their skin, if people don't pay attention when they're driving, people don't pay attention when they're on a sidewalk, just give a give a little extra one. And if you can touch them before you give them the warning, you're too freaking close PSA to all the runners near me on my local runs.

Christine Hetzel: 20:35

Well, that's actually why I think it's really important to go ahead and announce from the 15 links behind. Because the entire purpose is yes, you are going to startle them, you don't want to startle them and have them go into that fight or flight and then decades. So let's just make sure that we're keeping ourselves as safe as possible by announcing as assertively as possible from a very safe distance so that if they do jump a little bit, you're not getting hit in the process of that.

Shelby Schmidt: 21:02

And you know, we're talking a lot about roads and sidewalks and everything. But we have a quite a few brunchers who do go on the track. So if you do go on the track, there is its own little bit of set of rules. And this can vary between tracks. But one big one that we've come across a lot, strollers, pets, bikes, scooters, all that stuff are usually not appropriate on the track. Again, there are always exceptions, but usually feet on the track, human feet, not puppy feet, is more preferred. So might find leeway, you might not but I would proceed with only human feet. And then kind of check out the vibe, check out the checkout the lay of the land before you add extras,

Christine Hetzel: 21:51

again, elaborate a little bit on that coach, because I also want to make sure that people don't feel like they physically have to remove their shoes in their socks on there just go to the track, you can actually have your shoes on the track. But again, what coach is basically saying is to be very mindful that the track is it's a surface that has to be treated very differently, it has to be maintained very differently. And we want to keep it as springy and as usable as possible for our future track sessions. And yes, very important to not have your little ones on there. Again, there's some that are a bit more friendly for kiddos to come along with it. So checking out what your track what's the proper etiquette for your local track, which I think brings us to the next one. Because the usual rotation on the track is counterclockwise. And it's funny because I can even see it on a treadmill. Whenever you do a treadmill, that kind of counts that rotates around a track, it always does go counterclockwise. But some locations and some tracks may have the reverse direction. So again, really, really important to know what's going on at your track and and check into the rules and regulations and whatever they have listed there.

Shelby Schmidt: 23:02

When we're talking about rules and regulations, I think it's time for a pace change.

Christine Hetzel: 23:06

Let's do it in three, two, and one. So two minutes here. Now, coach, this is where we've been haven't had a chance to talk about this in a while in our pace changes. Are you going to pull back? Are you going to have a little bit of those zoomies and maybe pop up into like a tempo pace. What are you doing here?

Shelby Schmidt: 23:24

I am not doing the zoomies. I'm gonna leave that to my four month old puppy who gets the zoomies at 930 at night every day. So yeah, no, Mama's tired. Mama's gonna just take this one and I'm gonna, I'm gonna chill a bit, maybe I'll pick up pump it up later, after I've had an extra cup of coffee or two.

Christine Hetzel: 23:40

That sounds absolutely perfect. So again, a friend's face changes and popping them into your long run can help with minimizing some of the monotony of your runs. It also helps whether if you're pulling back or you're popping up to help you kind of start to designate those different gears if you will, and also makes that gear when you return back to your conversation pace again, RPE of three to 430 to 40% of your max effort, feel a little bit nicer, especially as you've had more time to warm on up here. With that said, Coach, I think we still have again on the track using a similar of even if you're on the sidewalk or running trail that if you are out there for more of a slower pace, or a sexy pace. As we've heard from Carlos, the runner, you're gonna want to use those outside lanes and keep that inside lane for the folks that may be moving a little bit faster.

Shelby Schmidt: 24:36

Absolutely. And a big one, which I went down a dark dark rabbit hole of Reddit users complaining but when you get off of the track, it's kind of like when you're merging off of a again we go back to the freeway or if you're driving a boat, always check behind you before you just stop. I mean that should be running at a kit one on one but especially on a track.

Christine Hetzel: 24:58

Yeah, I feel like that's a big one for Are race day as well, which I think is going to be our next conversation. So friends, let's take it back into that conversation pace in three, two, and one. So we're official, we've made it through all of that training, we successfully did not get ducked because we made sure that people were aware that we were coming or the cyclist, we got out of their way. And now it's race day. And we want to make sure that we're still being very cordial and keeping that good community by going for Coach, what do you feel like it's something that you want to share, or maybe that you've learned the hard way.

Shelby Schmidt: 25:37

So I will say this one, I laugh out a little bit, because no matter if you do all of the right things, as a run Walker, somebody is bound to say, oh, you should do it longer, you should do this, you did that. So we already know with a run walk rate strategy, we love it, we use it, we use it all the way through our springtime surprise and Disney this year. So when you are using a run, walk, when you go into your walk breaks, you are supposed to put your hands up, I did find that some run walkers weren't aware that you need to do it a good couple of seconds before you start walking. A lot of people tend to raise their hand I'm raising my hand if you guys can totally feel throughout the recording, raise their hand just as they're about to start walking. Most of the timers or your watches give you about five seconds before you are in that walk break. When that beeping starts to go to give you the heads up, that's when your arm or your hand should go up to signal that you are going to be walking. Because just like everything else, you don't go 60 To zero on your car, your brake lights, let them know that it's gradually happening, your hands going to act that same way. And I know we've talked about it before, but we want to elaborate that you really, really got to stick that thing up there got to show it loud, show up proud and be like, Hey, I am a run Walker, I am slowing down. Please don't like just bulldoze over me because again, back to the cyclists in hurts, it really does. And they make beautiful band aids, but we don't need to pull those out during race day.

Christine Hetzel: 27:14

So I'm glad that you're saying that coach, because if you friends if you're rolling through and you're using a run walk interval timer, and maybe you're using an app one, and it doesn't have that countdown, if it just beeps to let you know the changes because there are a few of the apps like that, check the settings, there should be a way to change the settings that gives you that bit of a warning. I love it because it helps me to start learning when I need to start that and gliding down I hate when it's just that singular beep if you're using a Gymboss interval timer, which is my favorite and actually great reminder that I need to put that on my Amazon list after I actually flushed it down the toilet and Tokyo Long story short, I need to get the gym boss because I also set it to where it has that three second or five second countdown to let you know when you're making those pace changes. I also put my hands up not when I'm training necessarily unless if I'm training with a group. But during races when it's very congested, I will also signal with my hand that I'm going to start to run again. And that's because I do pull to that right side. And I'm going to enter back into where folks may be already running. And it just helps me to kind of like it's like my little turn signal to let folks know that I'm starting to move in a different fashion. I'm sure that could potentially be confusing, but I think that's where we just have to be super, super aware of our own surroundings and making sure that you're not like popping in or out of those run or walks in the way of other folks which like you said, Coach, it's gonna happen occasionally. And just being mindful, being prepared to just say, excuse me and move on. But this is where I do want to reiterate. And I know we've reiterated in the past, but we're going to just keep saying this, you have just as much right as everyone else is out there. And this does not mean that you have to skip your run walk intervals that you have planned or you've trained for you don't have to use that first mile to just run straight through. And we get into our own heads as well because we even talked about it with how congested it was at springtime surprise, right go ahead and use the run walk that we're planning do we need to extend our run and I think we settled on we were just going to do what we planned on doing and the reality was it may be a little bit uncomfortable for that first mile in terms of the congestion but it is what it is we had just as much right as everybody else to be out there.

Shelby Schmidt: 29:29

And bonus points if you sit there and you sing the cha cha slide slide left, slide to the right just don't criss cross

Christine Hetzel: 29:37

well first of all coach is going to sing something at on race day because I'm pretty sure it was like full on karaoke for all race mornings. I specifically remember the final race morning where I was total grumbling. But that I think was your first your first mile of karaoke. So I think yes, you're gonna Of course you're gonna sing it out girl and there's no problem. And with that everybody loved it. So with that said, I think that the next one that organically goes with that is if you are running with a friend, and gosh, we know there's nothing better than brunching, with some friends is, especially at a race, is to make sure that you're not taking up the whole swath of the entire runway area. So you want to, at the most be two abreast, if you can, if it's getting super congested, that may be a time for one of you to say I'm gonna pull just slightly ahead or just slightly below and do more of like, and I'm thinking I have a centipede action. But yes, you definitely do not want to have three, four or five people linked arm to arm mix for beautiful race finished photos. I know I've seen it. But unfortunately, you've also prevented a whole bunch of people behind you from their Finish Line photo by doing that as well.

Shelby Schmidt: 30:53

Yeah, and I mean, Christine, are, we already know Christine's heart goes to the photos, so do not mess with her. She will throw some elbows.

Christine Hetzel: 31:03

But even that, I'm glad that we're I know that that's kind of the next conversation as well. When we were at runDisney, we did look behind us to see if there were other folks coming before we struck a pose at the finish line, we wanted to make sure that we were not going to be in the way of another person's Finish Line photo or keep them from hitting a specific time of day that they may have wanted to gain that day. So it's very, very important. But just being mind, I think that really it comes down to the golden rule. Just be mindful of others be kind to others and know that you deserve to be there and take up space, but so do they. So I think that that really is the general rule.

Shelby Schmidt: 31:45

Yeah, and like you said, the natural progression with this entire conversation is keep moving through the finish line, it is very, very tempting, at the end of a race to just get the finish line photo and just stop. You see it a lot with the elites. But let's be honest, the elites don't usually have as many people behind them as maybe the rest of our middle or back of the pack runners do. So as much as you're not going to want to at least kind of just jog through the finish line and kind of ease your way into the walk and then move to the side to stop. Because no one wants to get up all in your business. And again, talking about keeping fluids not to yourself, if you stop somebody is going to run into you. And it's all going to mix around. And just again, not a cute look. So oh my goodness, go through the finish line, get your free banana, get your metal and then go to the side and collapse there. No, I'm just kidding. Please don't collapse.

Christine Hetzel: 32:43

I think the good rule talks about Finish Line photos, a good rule is don't stop until you no longer see fit. Like Finish Line photographers, once you're past the finish line photographers, maybe even you've gotten to the point where you see the volunteers handing you the water, that's a pretty good time to go ahead. And that's when you can keep it moving still. But you can maybe pull out of that run doesn't mean you have to sprint through that aspect. You can once you make it through the finish line, start to pull back on your pace. But kind of just like the run walk, you don't want to go from that immediate run into just a hard stop. So keeping it moving is always, always beneficial for those around you as well. And who knows, you don't know if the finish line photographer is gonna get one more post photo of you, you want to make sure it looks good.

Shelby Schmidt: 33:28

You can definitely tell the two differences in our personality of how we approach things. I don't want people's bodily fluids on me Christine's like check for the photographer

Christine Hetzel: 33:36

literally checked for the photographer's. Okay, so with that said, the next thing that I think is so important, and this will turn the entire mood around if I'm racing and I'm grumpy and those two things have happened. They do collide my friends. Generally for me, it's because I may be using that race for a training run. And I have very specific cases or whatever the case may be for that training run and I can be a little grumpy. The way that I know the surefire way of changing my mood to really enjoy that aspect of being out there is to think the volunteers think the people at the stations think the spectators thanking all of the safety resource officers that are out there and the police officers that are out there and just being really really full of gratitude. Generally as soon as I start to do that, it changes me completely and I realize how lucky we are to be in this beautiful sport that brings our community together

Shelby Schmidt: 34:36

and it really does fill you up endorphins do make you happy and it really is adorable when you think of volunteer and you see them smile and I've done volunteering at races and it really does make the volunteers feel so good. So good. Good Good Vibes good karma. Just spread it around like glitter as, as Christine would say.

Christine Hetzel: 34:58

Absolutely.

Shelby Schmidt: 35:00

But one thing you don't want to spread around is all of the garbage that does come on race day. And while a lot of races are trying to go more eco friendly, we love it, there's still a long way to go. And especially on those longer races, you have your gel packs, you have cups, you have all of those extras, while you should try to get them in the garbage cans that are near those water stops. We also do recognize that it's not always possible. So ideally, you would hold it until the next trash receptacles available. If you do not, make sure when you discard of those items, you will again move to the side. I don't really care what side, you move to the side and you aim at the ground. Or you're going to be like Emma Bates, who flung her gel pack into a child's face. Oh, no, she I did it. I think it was a New York City Marathon. She smacked the kid in the face with the gel the kids fine. And then when she went to run Boston during their elite meeting, they specifically called it out like didn't call her out by name. But they made a huge deal of it specifically because of what happened with her in New York. And she said it was mortifying. Well,

Christine Hetzel: 36:22

for the record, you don't know that kid is fine, that kid can be traumatized. Never just spectated a race again, I just want to let you know that.

Shelby Schmidt: 36:30

I mean, look, if I'm gonna get any goos or gels in my face, I'll take Emma Bates as goos and gels. I don't want any random persons,

Christine Hetzel: 36:37

I think I'm okay with not having any of that. I actually love that too. And I think that this is where we can be mindful of what we're going to be wearing with us on race day. And while we want it to be as maybe sleek and unencumbered as possible, likely that gel packet going back into your pocket, not going to really cause you to feel weighed down until you can actually dispose of it if you if you can't hit the trash. That's personally again, like you said, you do not have to aim the waste back, it's, I would say this is a good time definitely though, don't do it. Like in between if you're if the aid stations are maybe a couple of miles away from each other, even a mile, you don't want to wait until you're like half a mile past the aid station to dump your adult pack. Because it just is trying to stay in that region, which also I'm gonna say that because coats were big customers, and I broke this rule myself with my wig during the race, I should have for all intents and purposes, gone back to get that wig and removed it from the course. So being mindful in the future, this is why I should have tried out that week before I actually went out on race day. And being more aware of that. So this was See I told you guys at the very beginning of these that sometimes unfortunately, although we've been doing this forever in a day, and I've literally have said Never leave your costume pieces behind did happen to me. So let's let's move on with that one. Because now I feel like Emma Bates and myself are both mortified about that conversation.

Shelby Schmidt: 38:04

Gel packets bright pink way totally the same thing. To be fair, though, you did not realize that it was gone. And there was no telling how long ago it had fallen off. And it's Disney. So we do know that it was equally disposed of you're

Christine Hetzel: 38:19

being very gracious. And also I mean, I will say don't think I flung it at anybody's face, I hope but if it

Shelby Schmidt: 38:26

was 2319, it was a 2319. Coach Christina addition, yeah,

Christine Hetzel: 38:30

if by any chance I did accidentally hit you in the face, please feel free to let me know. With that said, I think that another thing that we should be aware of is all about those water stops or aid stations. I love that you mentioned that coach, because I think this is where I see people lose who lose all wherewithal of being mindful of other runners and they will cut folks off because I think they truly believe this is going to be there only an opportunity to grab whatever the hydration beverages. So being conscious of the fact that there's other runners don't run past them so you can cut in front of them. And the best way to really approach it is knowing that usually there's some table set, you don't have to always go for the first table. But also what is a great practice to get involved with doing is actually make eye contact with the volunteer that you're planning on grabbing that cup from or the hydration or the gel pack or whatever the case may be. So that they can see that you're coming reaching out for it thanking them before moving on. And keeping that going. Also know that it may slow down a bit at the water stops or the hydration stops. And if you want to get past that, you're probably going to run. If there's hydration on both sides, you're going to stay right in the middle so that you can keep going where people are maybe pulling to a walk at those sides. Or if it's on one side you're going to this is where you're probably going to have to not follow that rule of left or right. You're going to just go to the opposite side on the outer side of it so that you don't have to come to a complete stop.

Shelby Schmidt: 40:00

And I will say from a safety aspect, if especially doing a run walk, I feel like those water stops can always be very dicey. Because you could be getting to a walk break right at the water stop, which in all honesty is very difficult to maneuver. So this is the one time I know for me, personally, I did kind of go a little bit off of my run walk ratio. And I did continue to jog through the water station, like you said, make that super awkward, awkward eye contact with a volunteer, like I'm coming for you grab your water jugs through the aid station and then pulled to the right and slowed down just to again, everybody's so focused on getting that water to where adding those extra variables, the water stops are not long, which is why everybody freaks out and like, Oh my God, that's the only water for the next 13 years. So having those couple extra seconds will be okay, because again, it has less potential to hurt you. So

Christine Hetzel: 41:06

with that said, friends, if it's time to grab some water or do your pace change, let's do it in three, two, and one. This is actually probably a great time, if you've been following along with our workout and you have been rolling through for some time to check in with your hydration, see if it's time for you to maybe check in with your fueling following your strategy. If you so desire, though, of course and you want to pump it up a little bit and taking it into that tempo pace, a little bit of just a pickup here for a couple minutes to speed up those legs, flush them out a little bit more before we get into our next endurance block. With that, there's also the aspect of and I do this a lot, I will grab a extra cup of water when I've made that awkward eye contact that Coach mentioned. And grab a couple of cups of water so that I can help pull my body down if it's a hotter race by dumping water on top of my head. And it is really, really important though that you're not around folks. They don't necessarily want to be splashed. You also don't want to splash any other electronics and also being conscious of your own electronics and not maybe fizzling out whatever you have on or impacting yourself when or whatever the case may

Shelby Schmidt: 42:16

be. Or your wig. Just saying.

Christine Hetzel: 42:19

I mean yeah, if you're wearing a wig, you're going to be hot. So just understand that like there's no there's no amount of water dumping on your head. That's gonna help.

Shelby Schmidt: 42:28

You don't have to make the hole was it not Flashdance? It's a Flashdance with end with the water being pulled down.

Christine Hetzel: 42:35

Is it? I don't know. And I don't love.

Shelby Schmidt: 42:39

I don't think it's Flashdance. I'm messing up my movie quotes mark this day down Oh, coach. But it's at the end where she pulls the rope and the water comes down.

Christine Hetzel: 42:49

Oh yeah, that sounds like a fame.

Shelby Schmidt: 42:51

Okay, there we go. I reeled it back. Anyway, don't do that with the water. Like keep it close to you, as you're pouring it over your head. It doesn't have to be this big dramatic scene, if you want to do it great. But again, just make sure you're away from everybody. And don't, don't take everybody down with you and make everybody drowned rats, just just do it to yourself.

Christine Hetzel: 43:11

Okay, we're definitely we're not going to have any drowning of rats here, though. Coach as we move forward, maybe even pursuing our own fame in our next endurance lock in 5432. And one, let's do it.

Shelby Schmidt: 43:28

I am really excited about this next one, because I have not other than being a volunteer spectated a race. But I really want to Oh, Coach, how

Christine Hetzel: 43:41

can you have not it's literally, if not, I'm gonna say this real quick. If anybody is lagging in motivation, or you're having a difficult time, like feeling excited about running, this is like the best way of really getting back into that swing of things is to go out and spectator, a race. So yes, it's so much fun. I can't wait to talk about this as well.

Shelby Schmidt: 44:07

But it is important because there are do's and don'ts also of spectating. And it can get really difficult because more than likely if you're spectating, you have somebody in the run or in the race, and it can, unfortunately get a little too exciting. And you might kind of do some faux pas without even realizing it. So a big one is just like we have a pre race plan as we're running. If you're going to be having spectators and you want a chance to see each other you need to have that pre race plan of letting each other know where that spectator is going to be about when to be expected to be there. And also, which I had never considered. Make sure you know which side they're spectating on. I actually did this as my dad helped To me during my first marathon, we we had some miscommunication of what side of the road he was supposed to be on, because we didn't realize that he was going to be looking at me. And I was going to be looking at him. So our directions were flipped. His right was my left, right, that makes perfect sense. So yeah, from my personal experience, make sure you guys are super clear what side of the road and whose directions you're actually using to determine that side of the road. Or else you'll be like me and completely throw running out a cat out the window and Dart across the whole roadway, which we're not going to talk about right now.

Christine Hetzel: 45:36

Well, folks do tend to do that, because it is very exciting. So that you're absolutely right planning ahead. It helps with minimizing that also having, as you mentioned, the specific locations, what I would suggest is actually having landmarks, so and being aware of where along the lines that may be. So if the landmark is a specific gas station, thinking about Boston, a specific mile marker, and letting them know that you are going to be looking for them near that sign, or whatever the case may be. So using landmarks comes in handy. It helps to minimize that confusion of being on left or right, there's always gonna be confusion. And for the record, the spectators especially for these bigger races have almost as difficult of a job as we do in terms of running because the crowds can be so overwhelming. And as coach actually mentions here, and I'm gonna go ahead and say that is that you may be chasing your runner, if you're a spectator for hours, I think most of the people who have come out to spectate for me, specifically, there's the one story of New York City where they just could not catch up, because the subway systems were so busy that it would they check the app and all of a sudden I was way ahead of them. And they'd have to like reassess and try to go to the next location. So it can be very overwhelming for a spectator. And it's important that you plan for that by giving yourself a little bit of extra breaks as well. So as US runners like to Refuel and rehydrate and take into account those pitstops it's really important that our spectators do as well. That's a weird, I don't feel like I have a spectator that races but I haven't really ever case a runner down. Like I've actually just found a spot brought a sign in and kind of hang out there. But I do see where it can be so overwhelming for the spectators that are like actually there to see a specific runner and trying to hunt them down. And the throng of people.

Shelby Schmidt: 47:30

Yeah, and I think this is where race distance comes into play as well. For shorter races, you're not gonna have the luxury of being able to probably go to multiple spots to see them, you're gonna have to pick one. Because we both touched on like the majors, if you're doing something like New York, you're probably better off doing something closer to the beginning. And then closer to the end giving yourself plenty of leeway time to figure out transportation, get a bathroom break, get a snack or what have you. And try not to be everywhere. If you have the luxury of having multiple spectators, you can make those little those little stations. But if you're if you're spectating solo, maybe figure out a beginning and an end and focus on doing those two really, really well. Versus again, trying to be everything everywhere and make your own little race day PACE plan of how the heck you're going to do it, because it's a lot and you touched upon it. But the racing apps, and how people would look at the apps and you'd be one place or another, especially in those bigger city races, those GPS, those apps don't always work well. You can see a big jump really fast because going through the different cell towers or what have you. So if you aren't going to be using that app and going to be putting your faith in it sounds a bad idea to also bring a backup battery pack and being able to plug that into your phone because you're going to be using a lot of juice figuratively and literally that day.

Christine Hetzel: 49:09

I have to say this coach and I know that we're talking about spectators and I don't think I'm not wanting to spread the love to our spectators. I have to go real quick mention this because it's such a great thing. There's an external batteries. If you are a back of the pack or mid pack even for these big or races, please do consider having an external battery as a backup anyway, I can't tell you how many races I have lost all functionality with my cell phone is completely powered off because I've been out there for hours because of waiting for the start line being actually on the course and all that jazz. So that's where it would be really important that if you did not bring an external battery life coach Christine or your other half or your other spectators weren't aware that maybe they would be draining their battery to have a post race meetup. That is just really good practice to get involved with and having a backup to that in case it's not accessible on race day as well. So I love that you are mentioning that external battery, I think that's a good thing for us to come into practice with. And there's some that are better and lighter than others in terms of adding that extra weight.

Shelby Schmidt: 50:18

Yeah, and you can find one pretty, pretty light, both in price and in weight. at your local off market store, you can find them you can grab one for five, six bucks, and they're not super cumbersome. And again, you're going to be shedding gels throughout the race. So it'll it'll even out. But we also talked about, like you'd said, great point about having that meeting spot, especially in those bigger races, Wi Fi, cellular data, all of that can be a nightmare. So one tip that I really do like is having an app like WhatsApp, that you're not able to run on Wi Fi, you still have the means to be able to communicate. Again, nothing's foolproof, but kind of ahead of time, just like you have contingencies in your race day plan, having those contingencies set up. So you have the best chance if you are at that landmark, you don't see anybody, or, gosh, for goodness, something happens, and you need to get a hold, just again, hedging those bets, and having all of those contingencies in place before race day, versus having to scrounge and figure out what the heck you're gonna do after that,

Christine Hetzel: 51:32

yes, absolutely love that. Which brings us to one of the most important ones, which is that at the end of the day, we runners cannot express how much we love the spectators, whether we know you, we don't know you, if you just are out there saying, Hey, I'm proud of you random stranger, or you have a silly re sign or you're just there, drinking your coffee, we appreciate the fact that you're there. But we also are really intent and focused on our miles. So we want to ask that for course safety, that you definitely are mindful as a spectator and not actually physically on the course that you're not crowding it. If you do see your runner and you love them, and you want nothing more than to give them a huge hug, still not a great time to run actually onto the course to give them a big hug or a high five really important that runners and spectators take into account where they maybe pull aside pull to the side of the course. So they're not in the way of the other runners in and keeping keeping things flowing without any of those potential accidents.

Shelby Schmidt: 52:39

Well and even from a spectator standpoint, going back to when we had talked with Kristen Doran boss about how she had to have her spectator have her medical equipment to be able to change out her packs and everything. Spectators while yes are a great morale booster sometimes like in cases like that an athlete needs to get to their spectator needs to have that connection needs to be able to have those couple extra seconds. So being mindful that all spectators might not be there just for moral support. There may be that extra layer which again goes back to be kind to your fellow runners you don't know who needs or is doing what. So giving that space and again pulling off to the side and being mindful of giving everybody the space. But I know you might be thinking also if you're a spectator like how do I keep my voice for that long? Don't forget cowbells you always need more cowbell going back to Saturday Night Live skit of the very interesting Will Ferrell but you need more cowbell bring cowbells bring kazoos bring a whole the noisemakers I love that.

Christine Hetzel: 53:47

Yeah, I do too. What would you say would be one of your favorite standouts of some spectators that you've seen or maybe some of your favorite raisons Oh,

Shelby Schmidt: 53:56

I do love the Dory ones going back to my love for Disney. Like I've seen the Just Keep Swimming I've seen her thinking being like what am I doing here again? I'm a sucker for all things Dory so those definitely stand out the most to me I do like the play on like the Super Mario ones to like half year for

Christine Hetzel: 54:18

those usually cute when it's like a five year old folding and you're like oh my god, I want nothing more than like give this awesome kiddo just like that pleasure of tapping on that button. Yeah, it those are those are great. I love those as well. I actually like the really humorous sarcastic ones. And one of the My Favorite standouts at Disney actually, and I think I usually see them at Princess weekend is where they have figured out the port the point of the half marathon course and like they broke it down from like dollar cost of each mile. So instead of saying you've still got I don't know three miles to go they break it down as to how much money you still you spent to write the run the race and you're like you've only gotten$125 worth so you keep going for your extra 75, or whatever the case may be. It makes me giggle every single time I see those runners, I mean, the spectators that I think it's for Princess weekend. So you'll see them next year for sure. They usually set out right in front of the resort area after Magic Kingdom. So that makes me laugh quite a bit. But basically, again, whether it's a spectator who came out, because maybe it's a small hometown course, and they're just having their morning cup of coffee, and occasionally cheering, and just saying, you know, keep going looking strong, or whatever the case may be you, spectators bring so much joy to that race to experience. So friends, if you're running through her and you're thinking, I would love my family to get more involved in these race days, and you are thinking of how you would like them to get more involved, head on over to our blog, where we actually have a downloadable kit that you can maybe not so subtly give their loved one and be like, Hey, I have a race coming up. It'd be great if you follow this to help support me and we can find each other along the course. So we will link that into Episode Notes as well.

Shelby Schmidt: 56:09

I do love my one of my athletes raced and her kiddos made a sign. And it says out of one through 10 You're a 13.1

Christine Hetzel: 56:19

I saw that code Shelby. It was the cutest ever. So it was so adorable. I am so curious, like, did she know that they were going to have that sign there? Or was it a total surprise for her?

Shelby Schmidt: 56:32

I don't know. I'm gonna have to ask. I didn't even think to ask that. But I I'm gonna say she didn't know. I don't know that for sure. Yeah,

Christine Hetzel: 56:40

I don't think so either. So I think I think that had to have put an extra little pep in her step for quite some time, especially where at some point of any race distance, it literally does not matter what race distance you're at, you're gonna have a little bit of that flagging energy. So it's always good to have a big smile on our face. With that said, friends, you've got about 90 seconds of this specific endurance block. And then we're going to have another two minute pace change. Again, following what works for you. But I think Coach Shelby and I are both gonna take it up a notch. I think we're filling those vibes. are we filling those vibes coach,

Shelby Schmidt: 57:13

I'm feeling those vibes, you're picking up what you're putting down. And again, I no matter what I do during the rest of my run, I will go on record was saying almost always, do I take that last little bit of that pace change and really pump it up because it's, I'm almost done. Yeah, there's gonna be nothing left after this mean, yes, I have to go do momming and life and all of that goodness, but my running part's done and I'm gonna I'm gonna burn the friend little dynamite stick and go like Speedy Gonzalez. And

Christine Hetzel: 57:48

but I love it.

Shelby Schmidt: 57:49

Guy, gosh, my my, my one shot Kristen good.

Christine Hetzel: 57:57

Where you're going, you're going old school. So I could I could pick up the old school ones. So friends with that said, this is your chance, this is your time, you're going to bring the shoulders down and back, you're going to shake it off a little bit, you're going to think of maybe something that's put a smile on your face that are raised or something you're looking forward to seeing if you're training for your first race out there. And then you're just going to really, really give it what you've got, I'm still going to be a little bit more controlled, I won't necessarily do a sprint to the end. But taking that pace change here in three, two, and one. This is usually why would I go a little bit faster than a tempo, I'd get to what I consider that one to two word pace where I could probably I wouldn't able to get out a full sentence like I couldn't a tempo, I could get out maybe a thank you, if I was thinking that volunteer that was out there. I could maybe say a curse word or two, if I was really frustrated with myself for that point of the run, but definitely getting that pace up there moving those feet landing underneath those hips and using my arms to propel me forward because we've got a five minute walk waiting for folks. So we just have to get them there.

Shelby Schmidt: 59:04

We're gonna get you there and one piece we promise but even with some of my athletes who are still maybe newer to the pace changes, kind of seeing how it feels and testing it out. Sometimes even that two minute, I'll say push for the 30 seconds then pull back and kind of break it down in there. Granted, again, we are doing more of a one size fits all workout here. But with our one on one athletes, we do tend to kind of break it down a little bit more make it a little bit more personalized. So if you do have any questions, always feel free to reach out. But just little tips and tricks of the trade if you will a little extra coaching before we get to Coffee with the coaches.

Christine Hetzel: 59:44

Absolutely. It's was 45 seconds left. This is where though we would suggest that you make sure that chin is up. You're not looking down at those beautiful running shoes of yours. You're looking straight ahead. You're envisioning your own finish line. Maybe it's a tree. Maybe you see your kids that are waiting for you After your long run here, but definitely putting that smile on your face thinking about that finish line photographer because that always motivates me to make sure that my posture is nice and tall, breathing deep and repeating those mantras that you are capable, you are able and we get to do this, we don't have to do this. So with that said, I am looking forward to counting you guys in as we roll into our official cooldown in three, two, and one absolutely amazing work. I hope you guys bring it on down nice and easy into our walk. If you prefer light jog, you're welcome to that as well. But I'm personally gonna walk it out after that two minute up tempo.

Shelby Schmidt: 1:00:40

I love how you're like run towards your kids. I'm like all of the parents out there. Were like, oh, sorry, got another quarter of a mile Miss judge and you're looping the heck of back around and you're going to do an extended cooldown thinking I'm

Christine Hetzel: 1:00:52

thinking if you're an athlete with that adorable size because it was her kiddos that were holding it and it just looks so sweet. It looks so like idyllic and exciting.

Shelby Schmidt: 1:01:01

At the end of a half marathon. Yes, you're probably going to run to your kids on a regular everyday training run. If you see your kids sitting outside waiting for you. It usually means somebody's bleeding. Somebody's hungry or somebody needs something from you. You're gonna milk it and you're going to do an extended cooldown.

Christine Hetzel: 1:01:18

Oh, we guys will have to tell me if I'm if I am totally off base and coach Shelby's definitely on base. I don't know. I'm thinking about like our firm mama. Rachel talking about how she loves coming home and seeing Timmy outside waiting for her. Oh, well, I have to admit, I'm gonna believe you. I believe you because you've you live it every single day, my friend.

Shelby Schmidt: 1:01:37

I have to laugh because this kind of plays right into our coffee at the coaster just question about like our polar opposites of how this works. So Shannon posted in the time for Runge brunchers Facebook group, how do you start your day and she had a beautiful picture of her vitamins, her smoothie, everything. So I have to ask specifically for runs. When you have an early morning run? How do you start your day?

Christine Hetzel: 1:02:06

Okay, if it is an early morning run. Generally I started with grumbling to myself, I always pre I always pull out my clothes for an early morning run because I have to minimize any anything that would potentially keep me from getting up that door. Especially if I'm doing it early morning when that means I'm likely meeting a group of folks. And I don't want to be the last one that they're waiting for that I usually am sorry, like my mom's run this town. I know. It's me. Anyway. So I usually if it's that I will literally roll out and get dressed and head out the door like but that's because I have everything already packed and everything already set up. That's very rare, though. I haven't been doing it because they got we've mentioned we've talked to a couple of the local run group before they get out there really early. They get out there like at five o'clock, which means I have to get up at four and I'm not usually down with a four o'clock wake up. I mean, I've done it, but I don't love it. That's a harder one for me to answer that's probably not my usual run my usual runs do usually take a backseat to all of the things that I do in the morning. I find that morning I'm like my brain power is at its highest. So I do things that require more brain power and then I go out and get my run a little bit later in the morning. That was not the case. When I first started running though I always ran first thing in the morning. So how about you?

Shelby Schmidt: 1:03:34

So talk about polar opposites. If I'm waking up early in the morning, usually I'm body slammed by a child to be woken up and then have to spend about 15 minutes bartering to get set child back into bed. If there is the rare occasion that I am not woken up by a child, I usually will hit snooze about two times. That's my that's my go to and have my couple of sips of coffee have my probably half of banana half of a peanut butter sandwich and then go out for my run. If I'm I usually don't do mid mornings to afternoons my afternoons are completely out because again hot as the surface of the sun here in Florida no matter what time of year. But if I'm doing more of an evening run I usually will again stand by that half of banana half that peanut butter sandwich it's easy grab and go. And I will get the child's set with dinner because that I know that I have my set amount of time I can get in a good run and I turn off my brain for that few and then once I get home it's shower by usually I will try to convince the kid to snuggle with me so we can have a little little cat nap three bed so my my How do I start my day is obviously very, very different.

Christine Hetzel: 1:04:57

I mean, it depends for both of us like because I think neither one of us necessarily have a set day that we could say that we set and repeating that looks exactly identical. No. Yeah. So I don't think that's necessarily the case. But for the most part, yes, I think I do tend to do like all of my higher brain power type things in the morning when I wake up, and then get out from my run. Now, at this point in my life, that was not the case. When I was working in the corporate world. That wasn't the case, when I first started running. And my run times have changed. I actually kind of like running in the middle of the day, even in summer now. It's insane. And I don't know why I enjoy it, but I do.

Shelby Schmidt: 1:05:36

So basically, how do the coaches start their day? We start them like everybody else cursing that we have to get out of bed and figuring out what the heck we're gonna do for the day. No, I'm just kidding. Yeah.

Christine Hetzel: 1:05:47

And then figuring out how, like to make it all work. Because really, that's what it comes down to is like, you know, there's things that have to happen. And running is one of those things that have to happen for us. It's part of who we are and how we feel better. And it's figuring it out, for sure. So with that said, we have a couple of recipes that went out to you guys that we are excited to hear you tell us a little bit about if you try either of them, of course little team savory and a team sweet option. And I think that both of them were a whole lot of fun.

Shelby Schmidt: 1:06:17

I had a laugh. I picked up Humble Pie, which because again, we always make these mistakes as runners. So a little bit of humble pie that we've done it, we know it but it's a mushroom pie. And he got it in the newsletter haul. It looks good.

Christine Hetzel: 1:06:34

Yes, I love I've made me giggle The minute I saw the recipe and also for those spectators, we again that downloadable spectator kit. You're gonna want to make sure that the loved ones in your life have it because it talks about maybe if they're going to be spectating, bring in some treats, which the episode on team or the recipe on Team sweets, all about something that's easily portable for those runners that are out there on race day. With that said, friends, we are excited to be talking about our summer sizzling group where we talk about these kinds of things and much, much, much, much more with all the workshops and our community gets to talk about it together. And of course, we're going to be kicking off on June 26 with 16 weeks 20 weeks for those folks that are maybe doing wine and dine Chicago and Wi Fi those fall races if you're looking at the majors, and even kicking off a 28 week training plan for those that are hitting up dopey or dumb beat Dopey and Dumbo. I think I said dumpy, that's not that's not that's not

Shelby Schmidt: 1:07:32

a challenge. It's not a celebrity name.

Christine Hetzel: 1:07:35

So of course, it's the premium podcasts that are training group gets with this is the sizzling speed workouts, group coaching calls monthly workshops. I love the pace charts, I'm always motivated by metrics. I love the pop up challenges, they are so much fun for us to create and participate in. And I love hearing feedback from them with our community as well. So friends, if you are curious about it, you maybe want to get signed up for to learn more about it, head on over and get signed up for the very important brunch or the VIP notification list because you can stack one of those limited registration slots as we open them up. We're very, very, very, very conscientious of making sure that we onboard folks in a way that feels very customized and personalized. So we limit those registration slots as we open the registration together.

Shelby Schmidt: 1:08:23

Absolutely. And again, if you have more questions, you can follow the link but definitely, without a doubt if this even piques your interest remotely get on that VIP list because that's going to be your best chance to snag one of those spots. So whether you're sizzling spicy, or just looking forward to summer, definitely kind of start start thinking ahead in the in the planning stages because it's coming faster than you know.

Christine Hetzel: 1:08:47

Absolutely. With that said friends go ahead and rehydrate and refuel with some of your brunch tastic favorites and we're going to see you again when it's time for brunch. We're going to continue serving up more miles with

Shelby Schmidt: 1:08:57

a sad of smiles