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In this episode we bring you an Ask the Coach Episode as we answer questions about hill work, tricks to increasing speed, and what to eat before a race and more. Plus we give you a road trip rundown of our 7,719 mile journey across America and Angie will explain how to keep your habit of running while traveling. Ask the Coach Episode On this episode we were joined by Coach Kristen Williamson the newest member of the MTA coaching team. Kristen is a Registered Dietitian and Road Runners Club of America certified running coach. She is a 3:29:00 Marathoner, Boston Qualifier, and has a Master of Science in Dietetics as well as a MBA.Questions for this episode Hills! How should I be running hills? Do I run them at an easy pace? Fast pace? What level effort should I be at when I’m doing hill runs specifically, is what I’m wondering. Also, what is considered a good elevation gain? I live in Minnesota and it’s not terribly hilly. I can’t stand running on a treadmill, and I don’t mind driving a little. What sort of elevation gain would be considered effective as a hill workout? -Rachel For speed workouts which do you consider more beneficial to a marathon runner and why 1) Short sprints & short recovery 2) longer sprints with longer recover. -Dave Tricks to increasing marathon speed? -Amanda Should you make any specific changes to your diet in the week leading up to a race? I don’t want to deprive myself of well balanced calories and carbs to do well but also don’t want to go in feeling bloated or risk gi distress. -Carolyn Food for fuel: What do I need to know about calories (the unit to measure energy) versus carbohydrates (sugar broken down to release energy) versus protein (amino acids that build muscle and help body to function)? I know what they are bc my 2 year old is a Type 1 diabetic, but I’m not sure what is most important for long runs and when to eat them. -Bridgit Debunking benefits of fad diets + how to adjust lifestyle and diet for optimum performance. -Drew Road Trip Rundown The “camper”. Our home for 48 days.The Numbers 48 days on the road 15 states 5 National Parks/ Monuments/ Historical sites 7,719 miles 3 marathons (2 were ultras) Approximately $2,560 on gas 8 German restaurants 2 tire blowouts on the camper Charlevoix, Michigan Our first stop was at the Charlevoix Marathon. Hear Angie’s race recap on episode #288.The Black Hills, South Dakota Devil’s Tower Monument, Wyoming Montana Divide 50k in ButteWashington Olympic National Park The first blowout Angie and Trevor with Coach Kristen (center) Also mentioned in this episode The MTA Virtual Half Marathon. Registration now open! Check out this year’s awesome medal and hat. MetPro -Using Metabolic Profiling, MetPro analyzes your metabolism and provides you with an individualized strategy to obtain your weight or body composition goals. NuNee -designed specifically to relieve that dreaded Runner’s Knee pain. Use code MTA15 for a 15% discount. On-Running Shoes -Try a pair of On’s for yourself for 30 days and put them to the test. That means actually running in them before you decide to keep them. DripDrop O.R.S. An electrolyte powder developed by a doctor to treat dehydration. Go to dripdrop.com/mta to get 20% off any purchase. Great sites for finding races and running paths while traveling: www.active.com www.marathonguide.com www.runningintheusa.com www.ultrasignup.com www.traillink.com www.cityrunningtours.com The post Ask the Coach Episode + Road Trip Rundown! appeared first on Marathon Training Academy. See omnystudio.com/listener for privacy information.