Vinnie and Annie chat about lots ‘o stuff in today’s podcast. “Is Ghi dairy free...and what is ghi? More great information about training...remember carbo-loading before a race...what were we thinking? Vinnie’s Newsletter and Listener Questions. Oh, and Anna ran 5 miles that morning! Please Support Our Sponsors Pure Vitamin Club Amazon.com Ghi Ghi has dairy in it but it is one step beyond clarified butter The fat found in dairy is in ghi But unlike butter, you can leave it out on the counter Can use for cooking and coffee Fun Facts About Training People say to Vinnie, “Just tell me what to do!” Just get out and run...you don’t always need to know distance or use special gear. Mary Lindahl, a Chi Running instructor in Colorado and one of the first women to run the Boston Marathon, came across the finish line 3 years ago in a tank top and worn-out running shoes When you’ve had a lifetime of training and done it a lot, you get back to basics How To Run On Hills You need to practice on hills! Eddy Merckx, one of the world’s greatest cyclist says “Some people buy upgrades, some people ride upgrades” And to stay in Zone 2, sometimes you need to walk them When Serena started, she noticed Shannon Griefer legendary runner in the endurance world...walked hills Shannon is a real hero...she is still running against all odds...Vinnie did a podcast with her (Episode 315) At race time, you can forget about Zone 2 and race away Listener Questions In Vinnie’s Newsletter, he talks about how much sugar we really need...which turns out to be 3/4 tsp for a healthy body..that you can get from healthy veggies and low-glycemic fruits We used to carbo-load the day before a race...we know better now If you are fat adapted, you can run thru the stored sugar and come to a hill and take in a “sugar trickle” Don’t become carb-phobic. There is a difference between storing sugar and using sugar for instant energy Listener Sarah who is new to the group asks if she should eat fat to offset the sugar craving Use cream and berries, keep getting your body to fat adapt and after a while the cravings go away