Coach Tammy

Sometimes the reason you bonk your long runs isn’t physical, it’s mental.

Listen in for why and share if it resonates! 🙂

Just a few thoughts 🙃

Sometimes it’s the non-running parts of marathon training that are the hardest!

Just know that if you struggle to eat more carbs - which can be a big mental hurdle for a lot of us because of how we were raised and being bombarded with so many people eating less - you’re not alone!

Coaches struggle with this too. We’re human and while I remind my athletes often to increase their carb intake as volume goes up, I still struggle with it myself.

But I know my performance, recovery, and and overall health suffers when I underfuel, so I’m really focused on it for this current training cycle 🍚

Let me know if you can relate 🫶

Stop running fasted 🗣️

Carbs = energy and if you’re not eating enough carbs, your performance and recovery is gonna suffer and you’re probably gonna feel like 💩.

Believe me, I KNOW the struggle and it’s something I’ve had to work really hard on (and I continue to work on).

You’re not always gonna have a ton of time before your runs to get out the door, which is why you need some carb sources on hand that digest quickly and you can eat right before you head out.

These are my top 4 in my rotation (and a few bonus ones at the end) 👌🏼

Let me know if you use any of these or are going to try them out!

We’re still going 😎 Races to add to your bucket list, part 16! Make sure you go back to catch all the other parts if you’ve missed them.

This series is designed to show you all the great races out there to consider that aren’t the Marathon Majors and to potentially add to your bucket list.

I’ve run a half or full in 37 States and 7 countries (and counting) so these are all races I’ve actually done and can share the good (and not so good) 🏅

Races mentioned in this video:
✨April Fools Half (NJ)
✨Delaware Running Festival
✨Nebraska State Fair Half

Let me know if you’ve run any of these races and stay tuned for part 17!

One of the hardest parts of marathon training (IMO) is the fueling piece….around/during long runs and also eating enough in general throughout the week. I’ve been at this marathon training thing for over 14 years and it’s an area that I still am working to improve.

This video addresses fueling DURING your long runs. You need to practice what you’re going to do on race day in training. I support my athletes with this and give them feedback based on how they’re feeling + how much they’re taking in, but ultimately they have to do the work of experimenting (and yes, it’s work haha).

These are some gels I’ve been using lately and if I like them or not. I touch on chews and waffles too.

A few others not mentioned that I’ve tried recently or in the past 👇🏼

👉🏼Enervit: the mango flavor is delish and has a lot of carbs. I will be ordering more of these. Not a ton of sodium tho.

👉🏼Huma: fun fact - I used to be an ambassador and in 2020, when all the protests were happening I asked if they were going to say anything and basically…they are a very conservative company. Take with that what you will. I don’t use them out of principle.

👉🏼Honey Stinger: I don’t love these gels but I like the waffles. Just not during runs…too big to carry for me personally.

I think that’s most of the ones I’ve tried, in addition to the ones in my video. But let me know if you’re wondering about one or have a brand I should try!

There are a lot of different electrolyte options out there and you don’t need to use just one in your training!

At a minimum, runners need 250-300mg of sodium per HOUR on long runs over 90 minutes to replace what they’re losing through sweat (along with replacing water). A lot of runners need more, and if you’re getting GI issues, nausea, or a lot of grit on your skin after a long run, that’s a sign you aren’t getting enough.

Here are five different ways you can get in 500mg of sodium per hour on long runs, using salt chews, capsules, gels, and electrolyte mixes.

Brands mentioned:
SaltStick Electrolytes
Crank Sports | e•Gel | e•Fuel
Skratch Labs: Fuel + Hydration
LMNT
RNWY | FUEL YOUR JOULMNT™ RNWY | FUEL YOUR JOURNEY™of electrolytes to try and support with long run hydration, grab my free Long Run Hydration Guide linked in my profile ✨

Do you use any of these combinations for your long runs? Let me know in the comments!👇🏼

There is power in the community.

But they’re only going to see you for a brief moment in the race to hype you up.

How will you pull yourself out of your head in those tough moments when you’re always relying on someone else to do it? 👀

Races to add to your bucket list, part 15! ✨ These races are on the western part of the States.

This series is designed to show you all the great races out there to consider that aren’t the Marathon Majors and to potentially add to your bucket list.

I’ve run a half or full in 37 States and 7 countries (and counting) so these are all races I’ve actually done and can share the good (and not so good) 🏅

Races mentioned in this video:
✨Missoula Half Marathon Missoula Marathon
✨Bend Half Marathon Bend Marathon
✨Sedona Half Marathon

Let me know if you’ve run any of these races and follow along for part 16!

More is not always more and different runners will have success with different numbers of days of running.

There’s always nuance to this conversation and these are my thoughts on it, both from a coaching lens and my personal running + racing journey ✌️

How many days/week do you run when you’re marathon training?