The Hobby Jogger Podcast
Welcome to The Hobby Jogger Podcast, where elite athletes and ham-and-eggers lace up their stories. We explore the common ground that running creates from the world-class runner to the hobbyist hitting the pavement, trail or treadmill. Expect a blend of inspiration, laughter and the shared joy that makes every step count. Join us on this journey, where every run is a story worth sharing.
The Hobby Jogger Podcast
E15 | Preparing for Western States with Marianna Grudziak
Join us on the Hobby Jogger as we welcome Kim Roy as co-host, who just faced the rugged beauty of the Bloodroot Ultra in Vermont. But that's not all! We're joined by guest Marianna Grudziak, a Pennsylvania native gearing up for the prestigious Western States 100-mile ultra endurance race in California.
Hear about her strategic training runs and how she's adapted her routine and gear to match the trails of Western States. Marianna's story is packed with insights and inspiration, perfect for anyone looking to understand the world of ultra-running. Tune in for an episode filled with camaraderie, practical tips, and the relentless spirit of trail runners.
Welcome to this week's episode of the Hobby Jogger, where I am joined by a very special co-host, my good friend, my running partner, Kim Roy.
Speaker 2:Hey, casey, I'm happy to be here finally.
Speaker 1:Happy to have you on the show. You've recently survived the Bloodroot Ultra in Vermont.
Speaker 2:I did. I did yes, that was in the beginning of May. About 7,000 vertical feet Did it. It was great. Brabant is a beautiful state.
Speaker 1:Yeah, you and your boyfriend Grant ran that together and we had a time up there in. Is it the cheese state? I don't. I don't ice cream state, maybe, I don't know what they call it.
Speaker 2:The Green Mountain State.
Speaker 1:It was the Green Mountain State, which is awesome, beautiful place. Well, kim, today we are joined by our friend, marianna Grudziak. She is Polish, she's a Yinzer and she's about to take on Western States.
Speaker 3:Marianna, welcome to the Hobby Jogger. Thank you so much. Thanks for having me.
Speaker 1:Absolutely. Thank you for coming on. We appreciate it. We recently got to see you out at Laurel Highlands a little bit.
Speaker 2:Yep.
Speaker 1:That was pretty cool. You had a nice training run. I guess we got to run some miles together.
Speaker 3:We sure did. I had a very specific plan for that race and you tried to derail it and I stuck to my plan.
Speaker 1:Well, my plan was to go very easy, the first 20 miles. Same, my plan was to go very easy, the first 20 miles.
Speaker 3:Same.
Speaker 1:And I just figured. You know, your training run of easy was probably my race pace, so we probably matched up there.
Speaker 3:That was also my plan. It was to stay easy, like 100 mile pace, for the first 20. And then I was allowed to race it. Well, it was supposed to be easy for the first half, but I had some got put on antibiotics the day before. It was feeling like a little weird. So I was like I'm just going to get through that crappy climb at mile 19 and then we'll see what happens.
Speaker 1:Yeah, it was tough. Kim ran the first leg.
Speaker 2:Yep, I did. That is probably one of the most challenging runs ever. I ran that twice and it is by far the most challenging runs just from the technical nature of the most challenging runs ever. I ran that twice and it is by far the most challenging runs, just from the technical nature of the trail, as well as, obviously, the elevation. It's just tough. I thought it was tougher than Vermont, personally.
Speaker 3:That's legit. Yeah, it doesn't get any easier, I think, the more you run it.
Speaker 1:No, it maybe even gets a little bit more difficult because you feel a little bit more comfortable in my situation. Then you face plant and go real bad after that. But no, it's a great training ground and you, being local to it, I'm sure it has to give you a lot of you know, a lot more confidence going into Western states.
Speaker 3:For sure. The only thing about training like in PA is that the trails at Western are like butter and Western PA is not. I've actually been trying to hit like more fire roads and things that are like smoother and more sustained, like the Western States course, and that was like at the suggestion of my coach too, because you know, like the technical nature of Laurel, I mean it's runnable. I've run that 70 mile race so many times and I stand by the fact that you can run most of the miles there if you are a decent trail runner. But like it's not Western in terms of Western's, not that technical, which I'm pretty excited about. It's also like a new type of race for me, so we'll see what happens, but the climbing definitely is a good warm up.
Speaker 1:Yeah, a lot of climbing there and real quick. Just for listeners that aren't familiar with Western States, I'm just going to give a quick synopsis of the race. It is a 100 mile ultra that's held out in California and it's the world's oldest 100 mile trail race. It is a 100-mile ultra that's held out in California and it's the world's oldest 100-mile trail race. It runs from Olympic Valley near the site of the 1960 Winter Olympics. It ends in Auburn, california. There's about 18,000 feet of climbing and descends 23,000 feet, so it is a net loss. A lot of downhill running really beats up the quads and really one of, I guess, in the trail world here in the US, definitely one of our most historic races, a little bit older, I guess, than Laurel Highlands, which you're very familiar with. So pretty cool, you know. Awesome that you got in. And before we get into the training aspect of it, how did you start this journey to Western States? Where did this lead up? How many years ago? Where does your story for Western States begin?
Speaker 3:So I got into ultra running probably like 10 years ago. I was kind of like the normal story. I was a soccer player in high school. I was getting recruited for college for D1, ended up tearing my ACL, yeah, that was like my junior year. And then I needed to have a revision my senior year of high school. So I was pretty beat down and I was like, well, screw soccer, because when you're like 16, and you go through pretty major injury and then you don't bounce back like you're supposed to, it kind of beats you down.
Speaker 3:And so I went to college, you know, had fun, um, and then I was like, okay, I need something to challenge myself with, because I was kind of missing that aspect of getting my energy out but also, you know, working towards a goal. So I started running just roads and then ran the half marathon after I actually had another healthcare setback. I had a blood clot in my arm after traveling to my home country of Poland. I had to have a rib removed because it was like causing the clot to happen. I was like, okay, well, I almost died, so let's go do something more interesting with my life. And then I started trail running and, like you introduced. I was pretty local to Pittsburgh and the Laurel Highlands and that's actually where I started trail running, so that trail, that area, is very, very near and dear to my heart.
Speaker 1:And yeah, actually Laurel Highlands 50k, I think in 20, I don't know, 14 maybe was my second uh 50k race ever when we were running together we discussed you are a graduate of the beadling fc, beadling football club in south hills of pittsburgh. Uh, we, we do have a mutual friend, kelly Trax of Trax Farms. Shout out, kelly.
Speaker 3:Great strawberries.
Speaker 1:Great strawberries Sweet wine fest, Kim. If we're ever out there, it's pretty cool.
Speaker 2:Like sweet wine. Or like sweet, like cool wine fest. Like cool sweet.
Speaker 1:Kim, like you know, I don't know my wines and such. So, yeah, cool wine fest, it's very cool farm they have, yeah. So you took the soccer out. It has been discussed in this show, shot down every single time. I brought it up that I think soccer players make better ultra runners, so you at least hold true for my theory. So I appreciate that, mariana. Thank you very much for my theory.
Speaker 3:So I appreciate that. Mariana, thank you very much. And I was a sprinter, just like when you guys talked to Bryn on the last episode. I was the queen of the 100, the 200 and the anchor of the four by one and never really ventured into like long distance running until way later, because it was always like a punishment, like for soccer, but like I played outside mid so I could run far like I punishment like for soccer, but like I played outside mid so I could run far. Like I could run for 90 minutes and I was fine. But I just needed like a goal. And I think that's where like trail running, you know, falls into that, because road running I could not do like I. I get so bored. I need an adventure.
Speaker 3:So after I ran like my first 50k I mean I was a lot slower than I am now I think I ran my first 50k after I had my ankle reconstructed, so that's like on top of an ACL reconstruction and all of the things. So I was a very back of the pack runner and then kind of like learned about western states. I think I'm lucky like that. I started off in the Laurel Highlands scene and like that very like grassroots race that's you know near and dear to like a lot of locals and then like more and more people are learning about it and understanding how cool of an area and how like amazing of a race that is and just kind of like western states, like it's been around for 45 years. Western states, I think, is just hit 50. So so it's just like that historic kind of you're in the woods, it's rugged, the people are what make the race and the trail makes the race. And so obviously, like after I did the 50K there, I was like, oh, there's a 70 mile option. There's like no way I could ever run 70 miles mile option. There's like no way I could ever run 70 miles. And then I signed up for it. You know it used to be a mail in registration and it was really cool because you, you know, sent your check and the only way you knew that you were in was when your check got cashed. So that was like another really, really cool aspect of the race. And you know, like I think back then when I first ran it, the Western States qualifying time was like 18 hours and now it's 20. So the first, and you know like I think back then when I first ran it, the Western States qualifying time was like 18 hours and now it's 20. So the first couple of years I did it, I was like, definitely like in the 20s, pretty slow, but like every year I ran it, I got faster.
Speaker 3:And I know the old race director. He would always be like why are you coming back to this? Like it's such a tough race, like you know, whatever, and I'm like I don't know, I love it and I keep getting better at this sport. So like, why not? So then I think I finally got my first like ticket in 2019, maybe or 2018. One of those years. And you know you enter the lottery and you're like, well, I'm going to watch the lottery because you know I'm totally not going to get picked, but I'll still watch it and it's really cool. Didn't get picked. And then I've entered every year since, except for, I think, 2022. I was back in like PA school and things just didn't go as planned with like training. But thankfully, since COVID there was a bye year, because it used to be. You had to like enter sequential times, to like have your ticket count multiplied. But I think I got in with eight tickets this year. So here we are.
Speaker 1:And it looks like most of your tickets came from Laurel Highlands, correct?
Speaker 3:I've actually run a bunch of other qualifiers, like last year I ran Black Canyon as well, got a ticket there, and then I actually did run Twisted Branch but I ended up DNFing. I had really bad back spasms after taking my boards from PA school and I just like I threw in it at mile 30. I was getting like I had a good 30 miles but I just like could not activate my left flute and I was like this is not worth it. I already had two tickets and I mean I was going to Portugal the next day so I was like, but I still entered, usually using my Laurel ticket. I kept true to that, but I have run a lot more qualifiers than just Laurel. You can only put in one ticket a year, but once you've applied three years in a row, your tickets start to multiply. That's how people have like 256 tickets or like 64 tickets.
Speaker 1:Yeah, I learned that when I looked up Andrew Glaze's ticket total I was like, why doesn't he have like 790 tickets? He runs these a year and then you only get one a year. I found that.
Speaker 3:Exactly Like you can only use one qualifying race a year to get one ticket. Ok, so the first year you get one ticket, and then the next year you have to run a different race, and if you get a qualifying time in that race then you would have two tickets. But the third year it's like N to the N minus one ticket or something, so it's actually four tickets. The next year your ticket count multiplies, if that makes sense, and then the fourth year you would have eight tickets.
Speaker 1:And I have to enter every year correct To keep the tickets.
Speaker 2:Yeah, yeah.
Speaker 1:So not only can for me to run Western States so I have to run 100 miles, I actually have to put myself out there to enter the race.
Speaker 2:Right, and it looks like they only allow 375 entrants. Correct the probability of you getting selected this year? I remember I was talking about it. What did you say? The probability was?
Speaker 3:I think it was like 5%. So there are 50,000 tickets. I think it was like 5% there was. So there are 50,000 tickets and actually you only get I think there's only 270 spots that are in the drawing, because the rest are like the professional athletes that either were top 10 male, female last year or the ones that won golden tickets. And then I know, like sponsors, like Hoka and goo and some of the companies that sponsor, they also have like a couple spots that they'll like give out to people that work for them or community members or whatever, and I know some of the aid stations, people that have done a lot of work for the trail or for the race, also have like some allotted spots.
Speaker 3:So really it's only like 200, I think 70 spots that are in the lottery. So, yeah, 50,000 tickets. I had eight. I think it was like are in the lottery. So, yeah, 50,000 tickets. I had eight. I think it was like a 5% chance, and I'm not like a person that wins any sort of drawings ever, ever, ever. I was like I should probably go buy a lottery ticket.
Speaker 2:So when you were selected, were you like oh crap. Or were you like all right, let's go. So I was actually so I've watched.
Speaker 3:So I don't know if you're familiar, but they like have a lottery at the high school auditorium. On YouTube that's broadcast like during this drawing and I've watched every year that I've entered. And like I know one person that got in that never watched and like I actually let her know that she got in. So I was like you know what? This is the year? I'm not gonna watch, I'm going to go along, go about my day. My friend came to visit me. We were just like out doing like Christmas shopping, because the drawing is like in December, and like she's a person that's been around, she's one of my best friends, she's going to be there, she's going to. She found out she was pregnant. She's like, no, I have to go to Western today is she good for you or no?
Speaker 3:yes, but like you know she's gonna be there. We're not putting any pressure on her. Like, wherever she can make it, I have enough crew that I'm good. But like she's coming, I'm so stoked so she was with me and like she's like well, how do you, how will you know if, like, you get it? I was like Julie, shut up, we're not talking about Like, we're just, we're just gonna go find coffee, like let's go. So we're just going about our day, and you know.
Speaker 3:And then we're like at a store and I check my phone just to like try to find directions to get somewhere. I swipe up and I have like 10 texts that are all uppercase letters, like exclamation points, all this like and they're only from people that trail run. And I was like oh my God, like no way, like no way, it's, it's not. And then I swipe up and everyone's like you're going to stay. It's like congrats, like I was like oh my God. So then I look up from my phone and I was like yo, and she's like no, shut up. And I was like uh-huh and we just like started crying. So that was how I found out, but I was like yeah, I was like let's go, but also a little bit of like fear, because I've only run one other a hundred mile race in my life.
Speaker 1:That's awesome. That's such a cool way to get in and just you know, realizing that you've, you've got in and I did watch, will and I watched the stream this year. Yeah, since we did have our one ticket in and neither one of any business entering it, but you have to. So you know, whatever, hopefully you don't get in, and you know wait for a year where you're maybe hopefully a little bit better prepared.
Speaker 3:But well, and that's.
Speaker 3:I think, honestly, I don't know.
Speaker 3:There's definitely some like universal stuff going on Because, like the last two years, had I got in, there's no way I would have been able to train like and there's no guarantee that I would have actually been able to like go do the race, because I was in PA school and for anybody that's familiar with PA school, it's like a two year crash course of like medicine that you would normally learn, you know, over the course of four years in med school, plus residency, plus you have like rotations that go year round and you can't just be like oh hey, can I have time off to like go run this hundred mile race, cause they'll look at you and just kick you out of school probably.
Speaker 3:So, yeah, like it wouldn't have happened for me, you know, two years ago, and also you know the runner that I am now I'm not the runner that I was when I started ultra running and I think, like I've definitely earned a lot of knowledge and I've made a lot of mistakes and I'm like a lot more confident, you know, in like knowing what I have to do and how to get there. So I think it's like it was time and I'm really, really thankful for the opportunity to do it and I'm so excited. I'm scared, I'm very scared, but I'm very excited.
Speaker 2:Yeah it's, I think it's natural Huh.
Speaker 3:Everyone's like I'm so excited and I'm very excited. Yeah, I think it's natural. Everyone's like I'm so excited and I'm like, yeah, me too.
Speaker 2:But also I have to do things Right. So that's a good segue into talking a little bit about training. You are a physician assistant. I'm sure your hours can be kind of all over the place. Now how do you manage your time with training? What does your training look like and how has it been so far?
Speaker 3:Yeah, so it's been very different than ever. So I used to be a physical therapist. I worked in a hospital setting and I used to work like four days a week, had Fridays off, have the weekends off usually, and I could, you know, my days were like over at five and I was living in West Virginia at the time and I could just go and run after work, whereas now I work like 12 and a half hour shifts, usually stacked like three days in a row, and during those days, like, I cannot run. So it's been a really big shift actually in my training, because all of the miles I'm getting are usually in like a four day span and so, you know, I used to run like two days and then take a day off and then like run a day and then take a day off and then do a long run.
Speaker 3:And now, like all of my training has been high volume in like three or four day spurts and it's been really hard to get used to because not only am I coming off of really long shifts at work, it kind of makes me feel like hungover and jet lagged. Honestly, the next day there's not a lot of time to like properly eat during the day when I'm working. It's pretty busy, so it's been hard, but I feel like it's also extra ultra training on top of everything. And then in April and March I was working nights, so that was like another challenge that I had to kind of navigate, because, uh, if anybody's ever worked tonight, it's like it sucks and I'm not a night person, um, so, yeah, it's, it's either no, kim knows, I am definitely not a night person.
Speaker 3:I'm like if you make me watch a movie at 9 pm, I will sleep, not a night person. In case he's not a night person, I'm like, if you make me watch a movie at 9pm, I obviously sleep at like 910. I'm not that person, so, but I think like my life's been ultra training on top of ultra training.
Speaker 1:A lot of time on feet as a as a physician, I imagine.
Speaker 3:Correct. Yeah, and just like making decisions when you're tired, like I don't know, it's all. It's definitely all going to play into, hopefully, a successful race for me, but it's, I'm exhausted. I'm really, really excited to get some rest.
Speaker 2:You know we talk about burnout and also recovery. You know those are two major I guess elements that we have to face. You know when are two major I guess elements that we have to face. You know when, training for such, for all, training, right, do you have any advice on how you managed burnout during your time training for Western States? And also, obviously, you said that you're, you're, you know you're running four days in a row and you're probably running, you know, super high miles. You know how do miles. How do you manage recovery?
Speaker 3:I can't say it's been the best it's ever been. During the training block I've had a protein kind of recovery drink waiting for me and some BCAAs. In terms of recovering from the runs itself, I actually that's been really, really helpful. I feel less sore, less draggy, I guess, if you will. So that's been like kind of a lifesaver.
Speaker 3:I don't know, I film roll when I can and I try to like be kind of like gracious in my sleep cycle to myself, like usually I'm like a person that likes to get up, you know 5am or 6am and like knock out a run, but I've had to like kind of step back and be like you need sleep. It's okay if you wake up at like nine and start running at 11. Training for this race, it's been okay. When you're going to work, you're going to work. When you're off, those are your running days and that's what needs to happen.
Speaker 3:And I haven't had much else going on Besides that. I mean I've gone to a few weddings and things like that, which also like kind of cut into a lot of. I mean I still got my training done, but it was like am I getting rest, you know? So I've really had to like just kind of reframe how my my life as I like used to be versus now, like knowing what I need to do. I've just like made myself sleep more when I felt like I needed to and just been like, okay, well, if this one gets done at 4pm, that's what it is.
Speaker 3:And I think like if I wasn't so excited for the race itself, it would have. I mean, I can't say that like I haven't had like some periods of burnout, because it's been really tough, honestly, but I think I'm just the excitement like around this race just like kept me going and like knowing how much I've put in to get there and also how much I've already put in training wise, it's like okay, like there's an end in sight and it's a really awesome, like exciting event and, um, it's worth it. But I think, like after western states is over, I need to step back and just like take some rest time as well.
Speaker 1:Yeah, that's pretty important is to kind of reset it after you feel like I'm sick of running for now.
Speaker 3:Right Like last night I had a night run and I was like all I want to do is crawl into the back of the truck and go to sleep.
Speaker 3:And I went out for like a 9 pm night run on the Appalachian Trail, which in retrospect it was a little too technical probably to be running at night, but it had to happen. So it got done. And also it's been like really nice to have some friends that are willing to like jump in and some of my pacers like I'll meet up with them to go run, or like my friend today he drove up from jersey to like do a run with me or like at least like join me for the last hour of my run. He ran laurel 70 last weekend, so he's like recovering. But it's like those little things I feel like that you like I've been sprinkling in that like you're like okay, somebody's joining me, like that's exciting and you know, or I'm gonna let myself sleep a little bit and we're going to get this done. So, but it's been, it's been a rough road, not going to lie.
Speaker 1:In the training you mentioned that you had a coach for this build up to Western States. Did that take a little bit of, I guess, mental pressure off of you of deciding what should I do in this lead up? How should I structure things?
Speaker 3:Yes, 1 million percent. That was like knowing what my work schedule was going to be like and knowing that I only had like limited days that I could get runs in and that wasn't my normal kind of flow for running. Those are all things that I was like okay, like please, somebody step in and do this for me. And also having a coach that has run Western States before, because I mean you guys are very familiar with Western PA Like it's humid, it's technical, the climbs are completely different than out West. You know, dry heat is completely different than humidity.
Speaker 1:Thank you for saying that.
Speaker 2:It is. Oh, I agree A hundred percent A hundred percent.
Speaker 3:So I think having somebody be able to kind of like know how to navigate those things for me was like yes, like no brainer.
Speaker 2:And did you say that you actually went out to California to look at the course? Did you run a little bit of the course already during your training? I did.
Speaker 3:I ran about 65 to 70 miles of the course. So Western States normally hosts a Memorial Day training camp and it's actually open to anybody. So as long as you get a spot, so that's actually something really cool that I would recommend anybody to do. I already told some of my friends I'm like let's go out next year even if nobody is running it. It's a three day camp over Memorial Day, like I said, but I actually couldn't do it because of my work schedule.
Speaker 3:But conveniently my friend was getting married in New Mexico two weeks beforehand and I was like, whoa, I'm already out west and then I could take one day off and have an entire week off from work. So I actually flew from New Mexico straight to Reno and my mom met me out there and one of my friends from Jackson Hole actually flew out there too and we did. We essentially like replicated the Western States training camp for Memorial Day, but like two weeks earlier. But I will say there was way more snow. It was really kind of, kind of rude. My mom dropped us off four miles outside of Robinson's flat and she said, literally five minutes after we departed, post-holing through the snow, the snow plow came.
Speaker 1:Perfect timing, huh.
Speaker 3:Like cool, cool, cool. Another, just another, you know, roadblock obstacle, Another thing that you can take into the race and be like. I trained for this and it was harder, so, yeah, that was really helpful. I think that, like I did most of the big climbs besides the one out of Olympic Valley and in the first like 30 miles, because that was like snow covered and you just don't really do it during the camp either but I did everything from Robinson's Flat to the finish and I skipped like maybe like five miles in there. So because of like logistics, but yeah, really really helpful.
Speaker 2:Did that put your mind at ease a little bit. Knowing that you ran part of the course, you're somewhat familiar now.
Speaker 3:Yes, definitely. And also, you know, talking about the heat, like no, it wasn't as hot as it's going to be at Western States. Western States historically, you know, in the canyons it can get up to 110 degrees. I had like a 90, 95 degree day which I thought like I handled really well. I was practicing my cooling strategies.
Speaker 3:I have like arm sleeves and a hat and just an ice bandana. All those things really really help and just using the streams and everything to my advantage. All those things really really help and just using the streams and everything to my advantage. And, again, kind of like figuring out tips and tricks to make it more efficient. Like, instead of taking my sleeves off, I started just rolling them down to like my wrists and just dipping them in, and then they're wet and you don't have to like finagle with everything as you're running. So I think that was really really helpful for me.
Speaker 3:And, yeah, like seeing the big climbs and being like okay, like they're really big. But also, you know like there's nothing about the course with like technicalities like that you would, you know, encounter like on East Coast running. I know like the first 30 miles are there's some bogs and there's some rocks and things like that, but it's nothing that we haven't, you know, encountered. I also, I've run in, you know, utah, I've run in Wyoming, so I think you know it's going to be challenging. I'm not, you know, I'm not saying that, but it's. It's at least things that I'm like familiar with. So, yeah, definitely put my mind at ease.
Speaker 1:Steep and hot is, you know, pennsylvania running? It's, you know, everything's just straight up, straight down. I was. I I think during the race or some point there was someone, he was from out of state and I was like, yeah, this is Pennsylvania switchbacks, they just go straight up, straight down. There's no. He's like, oh, I see that that's yeah, yeah, yeah, we don't do switchbacks here, sorry you're like welcome no switchback here.
Speaker 2:That's a good transition to you. Like your game plan for race day. I was wondering about your nutrition plan, as well as some of the gear that you'll be using during the race, sure?
Speaker 3:well, you guys have all heard about the whole spring energy debacle and that was my source of fueling and that was my initial plan going into Western States. I even started making my spreadsheet with the number of spring gels that I would need and turns out it would probably be like times four. So I'm no longer using spring energy.
Speaker 2:Now, which spring gel flavor were you using?
Speaker 3:The awesome sauce, oh God.
Speaker 2:It's so good. It's so good, it's so good. See, I've never tried that one. Yeah, I've never tried it. I use the. I use another one. It's one of their meals. It has like 300 calories, you know. Do you know I'm talking about? But does it have 310?
Speaker 1:calories or allegedly allegedly 47 test it that was so, that's so disappointing yeah, I, and a remarkable difference and how I felt towards the end of laurel highlands this year to last year, just by switching out spring energy for really I didn't know you use spring energy. Last year, it's so good like it's so good it's, it's the best, there's nothing better it is.
Speaker 2:That's because it's applesauce yeah, yeah, I'm like it's applesauce right, that's what it is.
Speaker 1:It is I was seriously just just because I was in and I I am in the business of sauces, so I understand how big of a deal it is to make an incorrect nutrition label. Yeah, never dreamed someone would do that. You know whether they did it allegedly on purpose or allegedly not, I don't know, but man that stuff is so good and so disappointing that it only has half.
Speaker 3:Some of them tested at like 53 calories that's insane, that's insane.
Speaker 2:Well, that's good that came to light. Um so right, yes, no, totally.
Speaker 3:Oh, it's a blessing happened a month out, and not like afterwards, and me like crashing like last year at laurel mile, like 46, oh my, I was feeling fine. And then like I was like, oh, I've been feeling fine. And then like I was like, oh, I've been feeling really, really well, like I was so proud of myself for eating every half hour and then I just I shit the bed and I was like what is going on? But anyways, I can tolerate precision gels with like a big gulp of water. So that's something I've added, and also the sport and science. I have found some new flavors, so I've been using those. And then actually I tried a Never Second gel today on my run and it was really good.
Speaker 1:Shout out Never Second. Yeah, it's easy to open, which is good, it's. All I really care about is the ease of which. There's been some other companies I've been swearing at that, you know trying to rip it open, it's true, I had the passion fruit.
Speaker 3:It was really good.
Speaker 1:Nice and it's similar to the sports and science.
Speaker 3:I still like the sports and science better. I feel like they go down a little better.
Speaker 1:I feel like the Never Second could actually be a really good mixer into like a margarita.
Speaker 3:Just bring the tequila, yeah, like I mean, you know, maybe at mile 90, like that's what I'm gonna write put it tequila in your pack, you know I'll I'll mention it to one of their athletes if, if I see them at mile 90 okay, well, yeah, in the daytime
Speaker 3:yeah um, besides that, I'm a huge fan of, like coca-cola, like I'll sometimes put that in my flask instead of water or electrolyte. Um, I feel like it settles my stomach and it just tastes delicious. You just have to watch out when you bite open the valve because it just like explodes in your face. But, um, yeah, and then real food. I like some croissants, I like potato chips. My mom makes a mean ramen when she crews me, so like that's going to be when I see my family at, like you know, forest Hill, I'll probably be slugging some ramen.
Speaker 1:Is mom bringing pierogies out?
Speaker 3:You know, I'm hoping they'll just have them, on course.
Speaker 1:Always good when an aid station has pierogies. Uh, you know, I'm hoping they'll just have them, on course, always good when an aid station has pierogies. I'm a big team, definitely. I know we have an aid station here at burning river that has pierogies. I actually started the relay my leg of the relay at that aid station so were you like pierogi, loading before you even ran well, before I started, I had to stop and get a pierogi.
Speaker 2:You know, I was like was that the first year we did it? No, that was this past year, the year oh okay, because you're slugging in the first year and you're hurting a little bit. I wasn't. I was wondering if you ate too many pierogies.
Speaker 3:I mean, it's like the pierogi race in pittsburgh heck, yeah, that'd be fun.
Speaker 1:Yeah, I can. I can hammer some pierogies agreed nowed Now, gear shoes.
Speaker 2:What are you planning to wear for shoes? You mentioned you're wearing arm sleeves and a bandana to help cool you down. Anything else I?
Speaker 3:have like a hat and sunglasses. I found that during the camp to be like really, really important, especially when you're in like the full sun. I also switched out my pack to like an alternate direction, like the full sun. I also I switched out my pack to like a alternate direction, like a vest, like not like their normal running packs, but they now have like almost like a compression vest and I'm gonna, I'm planning on using that for ice, for cooling, okay.
Speaker 1:Always important. Now are you going to wear a bucket hat?
Speaker 3:No, I'm sorry.
Speaker 1:I've heard maybe bucket hats are making a comeback this year. I don't know.
Speaker 3:I don't know. I know. I know, kim, you love them and I know that's like the western states look. I've been adamantly against the bucket hat look. They just remind me of like my childhood and like cringy outfits. But I will say I have been dabbling with like, talking to my people and being like should I just get a bucket hat Because I know they are really good for the sun?
Speaker 1:Right it also keeps the sun off the back of your neck, which is really why I like to wear it in the sun and so that my neck is not just fried and I'm miserable, and I can, you know.
Speaker 3:So, like you might see me in a bucket hat, I don't know it would take. See me in a bucket hat. I don't know it would take like a really a lot of convincing to get me to wear a bucket hat.
Speaker 2:I think Casey can convince you maybe you guys.
Speaker 3:If you guys score me a sick hookah bucket hat, maybe I'll wear it. I don't know if I can shell out any money for it. All right it's a principal.
Speaker 1:Thing we'll see if we can call in a couple favors now, what type of shoes are you wearing?
Speaker 3:so I actually recently, um transitioned to the Hoka Tectons. Oh, okay, yeah, I'm like I'm not a person that can run in very squishy shoes because of, like my past ankle injuries and surgeries and I just like don't vibe with a lot of shoes. But the tectons I know a lot of people complain that they're too stiff and I think they're perfect for me. Um, I was an on cloud ultra through and through but, um, just with the miles I've been putting in, my feet were just getting a little too beat up. So I found, like the tectons, or they protect my feet and I feel like I can like stay in them for a lot longer than the ons.
Speaker 3:Not that I don't love my ons, but I think for this race specifically, and when I had them out there, I feel like they're definitely I know they're made for, like, the flowy trails. You know they can be very responsive on those trails and I felt like very springy out there in them. So I think they're they're the go-to. I think I'll change them once, whereas, like with the ons, I think I would have to change them four times for my feet to be comfy ish I mean you.
Speaker 1:You wore the tectons at laurel highlands which I had to give you. Well, kim did too actually I did too yeah I need my ankle on the ground out there so I don't break my leg but they're not like that they're're.
Speaker 3:They're pretty low profile and like again the whole like Hoka thing. I'm really I'm the last person that would be seen in Hokas, but I was like these ones are actually like, they're legit and again I need my ankles to there. They've been through some things and I felt like the tectons are like very, they're very responsive and they're not that far off the ground.
Speaker 2:Right, and that's a really funny thing you say about the ankles Like well, I guess not funny, but I did gate to eight, I don't. I don't remember a shoe I was wearing, but it was a high profile shoe so and I rolled my ankle countless of times, my ankles were so sore.
Speaker 1:And then when I wore the tectons coming into laurel highlands, uh, you know, last past weekend I didn't have any issues with my ankles yeah it's not as much of ankles for me, it's as I as evidenced by the way I looked after the race I tend to catch a toe on rocks and and fall down.
Speaker 3:So I actually did do that twice before I passed you before Seven Springs I super manned twice like in the same manner. I just caught my toe.
Speaker 1:But yeah, I was it is what it is. I was pretty upset. I was moving really good and I put down the fastest mile I had all day at, like mile 22 or something.
Speaker 3:Heck yeah.
Speaker 1:And just ate it and shoulder, knee thigh.
Speaker 3:I noticed the abrasion on the shoulder. You're like, Mariana, it's go time and I was like, sir, I'm eating First of all. I was like chugging a Coke and eating a sandwich, in case he's like let's go, and I was like I'll catch you later. It's fine, I'm hungry.
Speaker 1:And you did, you did catch me.
Speaker 3:I was like 100 mile pace, Like stop it.
Speaker 1:It was fun. We had a good time out there.
Speaker 3:We did have a great time.
Speaker 2:I think half our crew probably fell. I fell too Okay.
Speaker 3:I figured get the falls, get like the mistakes out of the way, and then Western States, let's go.
Speaker 1:So you're're gonna rock the tectons. That's cool. I, I do like them. I wear them around here quite a bit where it's not rocky and I don't fall as much.
Speaker 3:Uh so, yeah, I like the, I like the purple color wave, that's uh, that's what I've been going with. I have three pairs now and they're all the the purple ones, they're cute yeah, you did you.
Speaker 1:You were fashionably rocking the purple tecton, so yes, it's all about being cute.
Speaker 2:Okay, I know all about being cute.
Speaker 3:And then I did find out when I was out, you know, at the camp um or at my own camp I I'm definitely gonna wear white socks because I mean I love like all different types of colors of socks, but white like my feet were getting a little too warm and any sort of dark socks.
Speaker 1:So one thing I specifically wanted to ask you because you are a physician's assistant, so you have a much higher understanding of the human body than I do, which is very little. When it comes to hydration in the heat, I know you know people have talked about where they just drink too much. I forget what it's called, but you drink too much water, so your salt balance is out. You're hyponatremic, yes, Thank you for saying that, because I didn't know how to say it Appreciate that Of course, um.
Speaker 1:Is that something that you will worry about at western states?
Speaker 3:um so actually that's been another thing that having a coach um being able to guide me through. Did you know that your sodium, like your blood sodium levels, are genetic? Um, so like, some people are like on the lower end, maybe like closer to like 300. And then some people are on the higher end, like closer to 1000. And that's how much sodium you need to replace per hour when you're like sweating, and it doesn't change, like it doesn't change based on conditions, it doesn't change based on, you know, like heat or whatever, and you find that out by doing a sweat test. So I did a sweat test and I'm like closer to, I'm like 778. So like closer to 800. So like I know how much I have to target per hour to replace, been practicing this in training and I feel so much different than when I would just, like you know, willy nilly, be like oh yeah, here's a scoop of scratch, like here's a two liters of water. You know.
Speaker 1:Yeah, and I think that's that's a. I think hydration is maybe even a little bit more important than than the, the fueling of the race Not that, you know, not to say that the fueling isn't important, but it's so important and to get the sodium correct and and it's. It seems like over the last few years that's become a target of people. Oh, you did a sweat test, so you, you understood.
Speaker 2:Yeah, you did one of those right, you did a sweat test.
Speaker 1:Yeah Me, dave Will. I think that was it. Yeah, we went up and did a sweat test. I have the results somewhere.
Speaker 3:Clearly you haven't been using them clearly it wasn't a big takeaway yeah, I mean, let me see I also know I sweat a lot, so that was like. The other piece to the puzzle was kind of like weighing myself before and after runs and actually knowing how much fluid I have to replace, which is yeah, I, yeah, I, it's not going to happen because it's just like too much, but I'm shooting close to like 60 to 80% of what I need.
Speaker 2:Marietta, can you talk a little bit about what the sweat test is and like how do you do a sweat test and how did you, or how, how were you able to access one?
Speaker 3:So it's actually you have to go get it done and it's actually very similar to the test that they do for if they're testing for cystic fibrosis. It's called a pilocarpine sweat test and actually precision hydration. If you go to their website they have a bunch of third part or not third party I guess, just places that they do this test and I was able to schedule one. It's not cheap but I thought it was very worth what. You know the knowledge I gained from it. So they just put like two electrodes on your skin and just run like a current through it doesn't hurt or anything and they just kind of collect the sweat and they analyze it and that just tells them the number you know, like your sodium um number, and then that's what you can use to like calculate how much you lose an hour so I I did find mine.
Speaker 1:I lose 901 milligrams of sodium per 32 ounces of sweat.
Speaker 3:Yeah, that's high.
Speaker 1:So I need more salt then to replace it, correct.
Speaker 3:Yeah.
Speaker 1:Because then I noticed here in the email which maybe I should have read below, that when they sent it to me During the race, they recommend precision hydration 1,000. One packet or tablet per 16 ounces of water is what they recommend. So I do have a hydration plan.
Speaker 2:I just found it, it's been working well.
Speaker 1:So going forward now. I forgot about that. David should have reminded me. How rude so yeah, I think it's. I do think it's important. Maybe I didn't take the action to show that I think that it's important, but now, going forward, I believe that I will take the appropriate steps with persistent hydration.
Speaker 3:Yeah, and like again, you know, going back to the whole spring debacle, like we were all under fueling, so that was like a huge piece, and then not knowing how much sodium you need to intake, like those are really, those are two really really big pieces. Especially, you know, if you're running longer than like a 50 K, like that's what's going to kill you and shut you down. So I think having that knowledge is really really important. So I'm, I think, kim, to your point. Like you know, going out running the course, that gave me a lot of confidence. But also having the confidence knowing how many calories I need to replace, like how much sodium, and knowing that I'm actually meeting those numbers, now I'm like okay, like all I just have to do is eat which I'm pretty sick of doing and forcing myself to eat, but like that's what's going to get me to the finish line.
Speaker 2:Right, right. That's the hardest part. But knowledge is power, man, it is.
Speaker 1:We've talked about that. We've had a couple nutritionists on aiming the dietician who we went over thing. You know race fueling with and how important it is and it's something that definitely comes up every episode we have with anyone who runs over. You know the half marathon distance it seems.
Speaker 2:Go on, Casey.
Speaker 1:You go ahead, Kim Okay.
Speaker 2:I was just going to ask you know about your goals for Western States. Do you have a goal time that you want to meet? What kind of outcomes do you want to achieve here?
Speaker 3:have a goal time that you want to meet. What kind of outcomes do you want to achieve here? So I've ran my first hundred miler in like 24, something like high 24s, but I didn't really specifically train for it and it was five weeks after Laurel Highlands after I raced it pretty hard, so I didn't really recover. Not ideal, like going into that. I think everybody like wants to shoot for that sub 24, which I think is doable if I have a good day. Obviously, overall goal I'd like to finish, but I think, like I trained really hard and really well and if I can be smart, I definitely would like to go under 24. And then how much under 24? I don't know During the camp, like you know, on those trails I could potentially finish in like 22.
Speaker 3:But I think my number one goal I'm not going to worry about the time it's going to take me, how long it takes me, but I think if I focus on you section by section and just doing what I need to do, like being smart with my pace, the first 30 miles still staying smart with my pace until like Forest Hill and then seeing what I have from Forest Hill on, like that's my goal is to just like be smart, get there. I know I'm gonna get beat up to some degree in the canyons, but my goal is to like not think about the heat. Like think about doing everything that I need to do to in the canyons, but my goal is to like not think about the heat. Like think about doing everything that I need to do to beat the heat, but also not, you know, just being like what heat I don't know. I don't know what you're talking about. Kind of like the lottery, like just being like very aware of what I needed to get through it, but like not let it take me down.
Speaker 1:So that's that's. Those are great goals to have. I'll be out there rooting for you. Are you using pacers?
Speaker 3:I am Actually two guys that have done really well at Laurel. We became really good friends over the course of last year. They're my two running buddies. They're going to be pacing me. And then my best friend, who is now pregnant. She was going to last four but now her husband's taking over those duties. He's paced me before and he's great so and then I have just like my best friends coming out and my parents and my sister's driving up from Salt Lake City. So it's like all the people that know me the best and also support me, you know, in all my endeavors. So I think I like ultras for the fact that you know you can reunite everybody and just be with your people, but like know that your people love each other too and can hang and chill and still like have fun without you. Actually, like when I'm running, I'm like, oh, I want to be hanging out with everybody, but you can't do that. You have a job to do. But yeah, it's going to be a really great crew and I mean you've met my mom.
Speaker 1:Yep, wonderful lady.
Speaker 3:Great. So she's been crewing me forever and knows what I need and knows what to say to me. She's not like a mom that's going to coddle me, like she knows when I'm really not doing well, but she also knows like she just needs to be, like give me some tough love, which I don't require a lot of. But you know, and I think, just like knowing like you're out there, you're like I have the privilege I'm the only person from Western PA like running this thing, like I'm so freaking stoked, like no excuses, let's go.
Speaker 1:You are our Yinser representative out there.
Speaker 3:Mariana.
Speaker 1:I am.
Speaker 3:And the first thing that I ordered when I found out I got in was body glitter, and so there's going to be a lot of glitter.
Speaker 2:Yes, all about the body glitter. Gotta have the body glitter.
Speaker 1:But I'm glad you mentioned like having fun with your crew, because that's know kim is. You know, like I said, one of our, my very good friends, and we have a bunch of good friends that go out races together and you know, just out hanging out, supporting each other, maybe drinking a few beers before you know, never hurts anyone, but that's why we do it, for you know the joy of running, just hanging out with friends and I think ultra running or just, you know, trail running, we have the perception, or a lot of people have the perception, and that you know it's a very solo, individualized sport.
Speaker 2:But honestly, especially when you're running on trust, it's, you know, it's definitely a team effort. You have to have that support. It unifies everybody, it it just, you know it's just a positive spirit, you know, going into these races and also, you know, just supporting one another 100%.
Speaker 3:Yeah, it's, it's the best.
Speaker 1:Yeah, and you get to meet so many cool people. You know cause. You've talked to people on the trails. You know the marathon where you're just blasting from from from go to end and you get to you know hang out and I know that people like to make fun of us for hiking calling it walking but hey, whatever, screw those, but we appreciate your time. I know you've been busy, especially being a PA. We certainly appreciate your time, kim. I appreciate you taking time of your day to join us here and assist me.
Speaker 2:No, thanks for having me. This was great and, mariana, we're definitely going to be rooting for you. We'll be tracking you and best of luck out there.
Speaker 3:Thank you so much. Thanks for having me. I'm really excited and I loved meeting you guys in person and then seeing you guys at Laurel, and I hope we can have more hangouts in person because you guys are great, heck, yeah, that's what we go for we go for great is what we
Speaker 1:do and we'll let you know if we travel for any other races, because it looks like you're you and your crew is always up to travel. So heck yeah more, more people, more fun. So thank you very much for your time and, yeah, best of luck out. I'll see if I can get you a bucket hat.
Speaker 3:All right, sounds good. I'm holding you to it.
Speaker 1:All right.
Speaker 3:Thanks for having me, guys.
Speaker 1:Thank you, Mariana.
Speaker 3:Take care.