Listener Q&A: July 2019

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It’s been quite a month around here, eh?

Beks joined me as we looked back at 5 years of Diz Runs radio, we crossed over the 750 episode mark, and made a little change to the podcast release schedule!

Now to close out the month the way we always do, with a little Listener Q&A!

You Ask, I Answer

In case you’re new to these parts, here’s what’s going on.

At the end of every month, I do an episode dedicated to you and your questions.

Want to get a question answered in future Q&A episode? Come join our FB group, watch for the post asking for Qs, and put your query in the comments.

Basically, whatever you ask I try to answer!

Sometimes, the answers aren’t worth a whole lot. But every once in a while, I like to think (or at least hope!) that I hit the nail on the head!

When it comes to free advice, there are no guarantees that you won’t get any more than what you paid for it.

That said, I promise to do my best!

And if nothing else, there are usually at least a few decent memes/GIFs to make it worth your while.

Let’s get into this month’s questions, shall we?

Your Questions

What are the differences between all of the different fueling options that are available?

Some are less gross than others?

I’m sure if you got down and dirty in the food science you could find some differences between the different options that are available.

To me, the big difference is delivery method. The gels are gels. The chews have a bit of texture to them. And so on and so forth.

But other than that, they are basically all the same thing: some lab created carb mix designed to keep you going.

Best bet is simply trial and error.

Try a variety of flavors and styles to figure out what works best for you on race day.

Can you talk about salt tabs a little bit?

I’ve never used a salt tablet before, during, or after a race, so this isn’t exactly my wheelhouse.

The need for salt/electrolyte replacement really depends on a couple of different factors.

How long are you are running is obviously important. If you’re doing an ultra, replacing salt in some form or fashion is probably going to be important. If you’re “only” doing a 5k, you’ll be just fine.

Another factor to consider, and I would argue the more important factor to consider, is how salty of a sweater are you?

If your running clothes literally show the salt on them after a run, then odds are you’re a pretty heavy sweater. And if that’s the case, regular replenishing is important.

If you’re not too salty, then you probably don’t need as much during a run because you’re not losing as much as you sweat.

So do you need to take salt? How often?

Just have to play with your intake a bit, and see what the right mix is for you.

Any suggestions for changing up the fueling routine in the heat of the summer?

This kind of rounds out the trial and error trifecta, eh?

If you’re feeling wiped at the end of a summer run, it’s a sign that you could need some more fluids or that you’re low on salt.

Another thing to keep in mind, that has nothing to do with the fueling, is the effort.

If you’re trying to run the same distances at the same paces in July as you do in March, it’s going to hit your body a lot harder!

Back off the pace a bit, and that might be all you need to do!

I may or may not have cracked a rib recently. Any chance I can keep running if I can deal with the pain?

Any type of rib cage issue can be pretty excruciating.

But as long as there isn’t any major structural deformity that would indicate a broken and/or displaced rib, you’re more or less clear to keep running as long as it’s not too uncomfortable.

The problem is, every time you breathe your rib cage expands/contracts, which is probably going to irritate your injury.

And the deeper you are breathing, the more painful it will be.

So while running may not really make your rib issue any worse, it’s probably not going to be very fun.

Have you ever carried TP with you on a run, just in case? Any tips to avoid the tummy gurgles in the future?

I’ve definitely never carried TP with me, and I can’t see a scenario where I ever will. Never say never, of course, but I’m not particularly worried about it.

I end up doing most of my runs in town anyway, so if I really have a bathroom emergency there are always options available.

Out on the trail, if worst came to worst, I’d do what I needed to do.

And, yes, I do know what poison ivy looks good, so no worries there!

As for the prevention option, that’s definitely my preferred option.

Over the years, I’ve learned what kinds of foods tend to sit well on my stomach the next day.

So while I don’t have a strict food regimen that I stick to every day before a long run, I make sure that I’m not often doing any dietary experimenting for dinner either.

Is HIIT considered cross-training or strength training?

I would definitely class HIIT as a strength training activity.

For me, cross-training is an aerobic base building activity. And HIIT, pretty much by definition, is definitely not going to help you build your aerobic base.

To be clear, I’m not hating on HIIT.

Just make sure you’re mixing it into your training schedule as a strength training workout.

I eat a lot after my Sunday long runs to make up for the calorie deficit I created, but I’m also usually really hungry the next day (which is an off day). Any advice on how to avoid over-eating on a day when I’m not burning as many calories?

One thing to really try to keep in mind in this situation is that “calories per day” is a man-made thing.

Meaning, our bodies don’t worry about how many calories you’re taking in during each 24 hour period.

If you’re hungry on Monday, make sure you’re eating well as your body is still (most likely) repairing itself from the long run the day before and needs that quality fuel.

What do you put on your tacos?

Being a low-carb/grain free kind of guy, my ideal taco may be a bit sacrilegious to some!

I pretty much will only eat lettuce “shells” these days, so no tortilla for me.

When it comes to the meat, I’m equal opportunity. Beef. Chicken. Seafood. Sausage.

I’ll take any/all of it.

After that, I’m pretty flexible.

If there are beans, preferably black beans, I’ll throw some of them in there.

Tomatoes are preferred to salsa.

Sautéed onions/peppers over raw for sure.

Some cheese on top.

Good. To. Go.

Any thoughts on a reflective vest vs an illuminating one?

I’ll admit, I’ve never run in any kind of vest.

Even though I do most of miles pre-dawn, I’m not a vest wearer.

So while I don’t have any personal experience to offer, I’d say that I’d probably lean toward the illuminating vests if I had to choose.

Why?

The goal of the vest is to alert cars/traffic that you’re coming, right?

While the reflecting material may help with that, a blinking vest (in my mind at least) would be more likely to catch the eye of a driver than the regular reflecting vest.

As long as it’s comfortable and light weight, I’d go with the illuminating version I think.

What are your thoughts on running with someone during a race?

Communicate, communicate, communicate!

If you’re going to run with someone on race day, y’all need to be on the same page about EVERYTHING!

And this communication needs to happen before you get in the corrals.

If y’all are on different pages about what to do during the race, you could very easily end up with hurt feelings at the finish line.

But if you’re clear on what to do if one of you isn’t having a great day, if one is having an amazing day, during water stops, bathroom breaks, and anything else specific to the race is really important to making sure that there are no issues between friends post race.

How far should I go in training for my first marathon as a back of the pack runner? (13.1 PR is 3:07)

This is one of those questions that gets all manner of conflicting advice from different running coaches.

Which, I think, means that there really is no “right” answer to be given.

I don’t see anything wrong with going past 20 miles. I also don’t see any reason that you feel like you have to go past 20.

I think the thing to remember is that you don’t need to make the final decision right now.

Based on how you’re feeling as your training develops, you can make the decision a bit later in the process.

If you’re feeling strong, then there could be a good mental/psychological boost to going to 22 or 23 miles.

But if you’re feeling worn down a bit with some of those longer runs, making the decision to cut the last long run off at 20 (or even a bit earlier) would probably be the right call.

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Another month, another Q&A episode of the show.

As always, the answers in this post are the abridged versions. For a bit more, make sure you press play at the top of this post.

Or better yet, open up your podcast app of choice, subscribe to Diz Runs Radio, and listen to this episode (and all future episodes) on the go/at your convenience.

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What Was Your Favorite Question and/or Answer this Month? Let Me Know in the Comments Below!

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