Marathon Handbook Podcast

In this episode, Katelyn Tocci and Michael Doyle discuss why UTMB continues to be the most talked about ultramarathon in the world. Then they dive into the big topic of the pod: fuelling for marathons. 

They emphasize the importance of fuelling properly for optimal performance and discuss the timing and composition of pre-race meals. They share their personal approaches to race week nutrition and offer tips for carb loading, and discuss the best practices for fuelling during a marathon.

00:00 Intro
03:04 UTMB
08:05 Men's race at UTMB
12:16 Katie Scheid's massive performance at UTMB
19:46 Fuelling for a marathon
25:36 Balancing diet and variety
31:03 Michael's race morning routine
36:15 Finding food options on race morning
38:09 Katelyn's race morning routine
39:24 Pre-Race Nutrition and Fuelling
41:39 Carb-Loading 101
43:08 Managing digestion and fiber Intake
47:35 Fuelling Strategies during the marathon
01:19:10 Mastering marathon fuelling: Best Practices and Strategies
01:25:14 Carrying gels and practicing fuelling: Tips for training runs
01:29:54 Hydration tips on race day

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Show Notes:

Two Champions Crowned At 2024 UTMB—An Underdog And A Veteran:
https://marathonhandbook.com/2024-utmb-results/

Who Is Vincent Bouillard? Meet The Unsponsored Hoka Engineer Who Just Won UTMB:
https://marathonhandbook.com/who-is-vincent-bouillard/

Carb Loading for Runners: How to + 8 Common Mistakes:
https://marathonhandbook.com/carb-loading/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

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Marathon Handbook editors Alex Cyr, Katelyn Tocci and Michael Doyle discuss the upcoming season two of the docu-series 'Sprint' on Netflix, the Ultra Trail de Mont Blanc (UTMB) race, and answer listener questions. 

Your questions ask about the importance of rest days after long runs and how to adjust training paces based on individual abilities, improving your mile time, dealing with feet and leg soreness, and a few questions for Alex about his "best of" selections for shoes of the year. 

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Show Notes:

Read our story on everything we know so far about Sprint Season 2:
https://marathonhandbook.com/sprint-season-two/

Everything You Need To Know About The 2024 UTMB Finals:
https://marathonhandbook.com/everything-you-need-to-know-about-the-2024-utmb-finals/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

On this week's pod, Alex, Katelyn and Michael begin with Alex's latest YouTube video, in which he goes Strava segment hunting in front of Drake's $100 million mansion. Then, they briefly break down the just-announced 2024 New York City Marathon elite fields, with a surprising number of Olympic marathoners on the list.

And then, they dive deep into the big topic of the day (inspired by the Paris Olympic marathons to some degree). Whether your running a local 5K, a track race, a mid-season half marathon or a big goal race like the Boston Marathon or New York, every race has its dark moments. So in this pod, we'll go deep on the dreaded DNF (Did Not Finish).

We cover:

• What does the DNF mean in the context of running and racing
• Recent cases of DNFs in the Olympics (Eliud Kipchoge, Fiona O'Keeffe)
• When to Consider a DNF (spoiler: almost never)
• When not to DNF (spoiler: almost always)
• Strategies and prevention tips to avoid a DNF
• Katelyn, Alex, and Michael share their own experiences with DNF, plus lessons learned and advice for listeners

Watch Alex's video on taking down the "Cruising by Drake's Crib" Strava segment:
https://youtu.be/xX0jHA53slk

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Editor Michael Doyle is joined by Marathon Handbook's resident coach Katelyn Tocci to break down everything you need to know about how to go about setting goals for the marathon.

They discuss:

Setting Marathon Goals

1. Understanding SMART Goals

• What is the “SMART” criteria for goal setting?
• How can applying SMART goals enhance your marathon training?

2. Process-Based vs. Outcome-Based Goals

• Differences between process-based and outcome-based goals.
• Marathon-specific examples to illustrate each type of goal.

3. The Role of A, B, and C Goals

• What are A, B, and C goals in marathon training?
• How to prioritize and set these goals effectively.

4. Tailoring Goals to Your Fitness Level and Personal Circumstances

• Steps to set realistic and achievable marathon goals based on your current fitness level.
• How to adapt your goals to fit personal factors and training constraints.

5. Overcoming Obstacles and Maintaining Motivation

• Common challenges in marathon training and how to tackle them.
• Proven strategies to stay motivated and committed throughout your training journey.

Show Notes:

Andrew Huberman's "The Science of Setting and Achieving Goals" episode on the Huberman Lab podcast:
https://www.hubermanlab.com/episode/the-science-of-setting-and-achieving-goals

The paper on the "85% Rule":
https://www.nature.com/articles/s41467-019-12552-4

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Editors Alex Cyr, Katelyn Tocci and Michael Doyle jump into the studio for a their final emergency pod of these Olympic Games, right after the finish of the women's Olympic marathon in Paris on Sunday morning. The final event of the Olympics did not disappoint, delivering a thrilling finish.

SPOILER ALERT: we talk about how the race played itself out, and who won.

Watch a video version of this pod on our YouTube channel:
https://youtu.be/LBZZl9US_bc

________


Sifan Hassan of the Netherlands put on a show in the final moments of the marathon, out sprinting world record holder Tigst Assefa of Ethiopia for one of the great marathon performances of all time. But it was not without its controvery, as Hassan and Assefa made contact with about 200m to go.

We also discuss Nike's big win, if Hassan is the next Kipchoge, and what happened to American runner Fiona O'Keeffe (and why some are upset about her DNF).

The Women’s Olympic Marathon top 10 Results:
🥇Sifan Hassan 🇳🇱
🥈 Tigst Assefa 🇪🇹
🥉Hellen Obiri 🇰🇪
Sharon Lokedi 🇰🇪
Amane Shankule 🇪🇹
Yuka Suzuki 🇯🇵
Delvine Meringor 🇷🇴
Stella Chesang 🇺🇬
Lonah Salpeter 🇮🇱
Eunice Chumba 🇧🇭

Read our full recap of the 2024 Olympic marathon, plus full results, here:
https://marathonhandbook.com/2024-olympic-women-marathon-results/

Follow our live coverage of the track and marathons here:
https://marathonhandbook.com/live-updates-athletics-track-2024-paris-olympics/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle

Editors Alex Cyr and Michael Doyle jump into the studio for an emergency pod, right after the finish of the men's Olympic marathon in Paris on Saturday morning.

SPOILER ALERT: we talk about how the race played itself out, and who won.

Be sure to follow this pod feed for an instant reaction episode after the women's Olympic marathon as well, shortly after the race concludes on Sunday morning.

________

Tamirat Tola of Ethiopia was the big winner of this Olympic marathon, taking gold. We talk about his incredible race, the experience of watching the Paris Olympic marathon overall, as well as Eliud Kipchoge's shocking result and what this means for the GOAT's legacy long term.

The men's marathon podium in Paris:
🇪🇹 Tamirat Tola 🥇 2:06:26
🇧🇪 Bashir Abdi 🥈 2:06:47
🇰🇪 Benson Kipruto 🥉 2:07:00

Read our full recap of the 2024 Olympic marathon, plus full results, here:
https://marathonhandbook.com/2024-olympic-men-marathon/

Follow our live coverage of the track and marathons here:
https://marathonhandbook.com/live-updates-athletics-track-2024-paris-olympics/

Hosts: Alex Cyr, Michael Doyle

Alex, Katelyn and Michael describe the Paris Olympic marathon course in detail, and what to expect when live streaming both the men's and women's marathons this weekend. Will Eliud Kipchoge pull of the improbable and win gold in the Olympic marathon for a third straight time? Or will there be a new Olympic champ at 26.2 miles? And in the women's marathon, which concludes the Paris Olympics, will defending champ Peres Jepchirchir dominate the field, or can world record holder Tigst Assefa use her speed on this incredibly hilly and challenging course? We break it all done for you so you'll be primed and ready for this weekend's Olympic marathons in Paris, which are set for 2:00 a.m. EDT Saturday (for the men's race) and 2:00 a.m. EDT Sunday (for the women's race).

And be sure to check this feed after the marathons this weekend for our instant reaction pods!

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Follow our Paris Olympic Games coverage:

10 Sprinters to Watch in Paris:
https://marathonhandbook.com/2024-paris-olympics-sprinters/

10 Middle-Distance Stars You Won't Want to Miss:
https://marathonhandbook.com/10-mid-distance-stars-olympics/

How to Watch the Track Events at the Paris Olympics:
https://marathonhandbook.com/how-to-watch-athletics-at-the-2024-olympic-games/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Marathon Handbook was founded in 2016, with the mission from day one of helping you to run far, set goals and meet them. We provide free and super popular coach-vetted training plans for just about every distance and ability level, from your first 5K to a sub-3 hour marathon, to a 100-miler training plan. We've got you covered. We also follow the latest news and storylines in the running world, and review all the best shoes, running watches and gear on our site and our Youtube channel.

Alex Cyr and Michael Doyle scramble the pod mics for an emergency pod that's all about the first medal event of the 2024 Olympic Games, the men's 10,000m. 

The race turned out to be among the best distance championship finals of all-time, with an electric finish. Spoiler alert: world record holder Joshua Chepetegei is incredible. American Grant Fisher also delivered the race of his life, and there was heartbreak for Canadian Moh Ahmed.

Men's 10,000m final podium results:

🥇 Joshua CHEPTEGEI 🇺🇬 26:43.14 (Olympic record)
🥈 Berihu AREGAWI 🇪🇹 26:43.44
🥉 Grant FISHER 🇺🇸 26:43.46 SB

Our full race recap:
https://marathonhandbook.com/olympic-men-10000m-final/

Be sure to follow our live updates of all the running events at the Paris Olympics here:
https://marathonhandbook.com/live-updates-athletics-track-2024-paris-olympics/

And here's the schedule for athletics at the Games:
https://marathonhandbook.com/schedule-running-events-2024-paris-olympics/

Hosts: Alex Cyr, Michael Doyle

Our editors go through every running event in the first week in Paris, providing you with a cheat sheet on the favorites, the contenders, fun facts you should know while watching each race, and which events are must see (and which you can probably skip).

The events we cover on the pod:

Men's 10,000m final (3:26)

Mixed 4x400m final (11:59)

Women's 100m final (16:56)

Men's 100M final (24:00)

Women's 5,000m final (33:34)

Women's 800m final (41:33)

Men's 1,500m final (48:47)

Women's 3,000m steeplechase (56:53)

Women's 200m final (1:01:39)

Men's 400m final (1:08:12)

Men's 3,000m steeplechase (1:13:06)

Men's 200m final (1:19:05)

Women's 400m hurdles final (1:25:59)

Men's 110m hurdles final (1:31:03)


Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle 

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Follow our Paris Olympic Games coverage:

10 Sprinters to Watch in Paris:
https://marathonhandbook.com/2024-paris-olympics-sprinters/

10 Middle-Distance Stars You Won't Want to Miss:
https://marathonhandbook.com/10-mid-distance-stars-olympics/

How to Watch the Track Events at the Paris Olympics:
https://marathonhandbook.com/how-to-watch-athletics-at-the-2024-olympic-games/

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Marathon Handbook was founded in 2016, with the mission from day one of helping you to run far, set goals and meet them. We provide free and super popular coach-vetted training plans for just about every distance and ability level, from your first 5K to a sub-3 hour marathon, to a 100-miler training plan. We've got you covered. We also follow the latest news and storylines in the running world, and review all the best shoes, running watches and gear on our site and our Youtube channel.

At our heart, we are runners and athletes ourselves – every person on our team is a running coach, distance runner, or certified health and fitness trainer.

Our editors Alex, Katelyn and Michael share their picks for the most intriguing athletes, exciting races and hot storylines to keep tabs on going into the first week of the Olympics next week. Can Sifan Hassan pull off running three track events AND a marathon? Will Noah Lyles actually break one of Usain Bolt's world records? And what's more exciting: the nasty showdown in the men's 1,500m, or the suddenly wide open field in both the women's and men's marathons?

10 Sprinters to Watch in Paris:
https://marathonhandbook.com/2024-paris-olympics-sprinters/

10 Middle-Distance Stars You Won't Want to Miss:
https://marathonhandbook.com/10-mid-distance-stars-olympics/

How to Watch the Track Events at the Paris Olympics:
https://marathonhandbook.com/how-to-watch-athletics-at-the-2024-olympic-games/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle 

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Marathon Handbook was founded in 2016, with the mission from day one of helping you to run far, set goals and meet them. We provide free and super popular coach-vetted training plans for just about every distance and ability level, from your first 5K to a sub-3 hour marathon, to a 100-miler training plan. We've got you covered. We also follow the latest news and storylines in the running world, and review all the best shoes, running watches and gear on our site and our Youtube channel.

At our heart, we are runners and athletes ourselves – every person on our team is a running coach, distance runner, or certified health and fitness trainer.