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Mealvana Endurance Podcast

Episode: Race-week & Race-day: tapering, carb-loading, pacing, and mistakes to avoid (with Coach Alex Morrow)

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Most runners grind for months… then “wing it” the last two weeks. In this coach-friendly episode, Coach Alex Morrow (Resolute Running) lays out a no-drama plan for tapering, carb-loading, travel logistics, and pacing — plus the mindset trick he gives athletes at mile 20 (“go fishing”) to finish strong without staring at your watch.

What you’ll learn

The biggest tapering mistakes (and how to keep structure while reducing volume)
How to handle strength/yoga during taper without arriving fatigued
A simple, modern carb-loading approach (by plate percentages)
Caffeine, fiber, electrolytes: what to use, what to avoid, and what to test in training
Travel & logistics checklist so race week doesn’t unravel your prep
Rookie race-day mistakes to skip (expo walking tours, adrenaline starts, missing kit)
Pacing 101: even vs. positive/negative splits, course-specific tweaks (Boston vs. Chicago)
The mile-20 “go fishing” strategy to keep moving and finish with confidence
Smart gel strategy (why you should carry your own, and how often to take it)

Timestamps

Intro & overview — 00:00

Meet Coach Alex Morrow — 00:39

Why we launched the podcast & goals — 01:31

Dream guests & inspiration — 05:01

Tapering: the most common mistakes — 06:29

How to taper workouts (keep the format, cut volume/intensity) — 07:50

Strength/yoga during taper & the “taper tantrums” — 09:05

Nutrition during taper: should you cut calories? — 11:44

Carb-loading, updated: plate percentages & simple carbs day-before — 13:00

Caffeine, fiber, electrolytes & hydration — 17:40

Race-week travel & logistics checklist (carry-on the full kit!) — 20:31

Race-day rookie mistakes & morning setup — 21:22

Pacing 101: even vs. positive/negative splits — 25:05

Course strategy: Boston vs. Chicago — 26:36

Mind game for mile 20: “go fishing” — 27:38

Fueling & gel strategy (don’t rely on course supply) — 28:59

Coach Alex’s first-marathon story & lessons — 32:03

Why finishes feel emotional & why he coaches — 35:06

Where to find Coach Alex — 37:07

Outro & future resources — 38:49

Follow Coach Alex Morrow

Alex is the founder of Resolute Running (Birmingham, AL), a nationally certified coach who’s helped hundreds of athletes reach their first marathon finish lines and major PRs.

Instagram → https://www.instagram.com/resolute_run_coach

Instagram → https://www.instagram.com/resolute_running

Website → https://www.resoluterunning.com

Follow Mealvana Endurance

YouTube → https://www.youtube.com/@MealvanaEndurancePodcast

Instagram → https://www.instagram.com/mealvana_endurance/