How do you describe the taste of Chargel? 

Chargel has a refreshing fruity taste that is slightly sweet and easy to put down. 

Can you share insights into the role of Chargel in maintaining your energy levels during races/competitions?  

There are two ways that I use Chargel to help maintain my energy during competitions. Beforehand, I think it serves a great purpose because each Chargel has a good amount of carbohydrates, is easy to consume, and is filling enough, without being so heavy that it weighs you down before a race. I will also consume Chargel in the middle of a long run, for example. With longer runs or races, there is so much energy expended that it’s easy to hit a wall and lose energy mid-run – having a gel-like Chargel that is filling with a great taste helps prevent me from hitting that wall. 

Do you have specific timing or a set routine for consuming Chargel before a race or competition?  

Before competitions, I like to keep things regimented, which helps me to mentally and physically lock in for the race. It’s sometimes quite difficult to consume enough food when you run early in the morning - I usually have my Chargel an hour before a race, which is the last thing I will eat. If I’m still feeling a little hungry, I know I can have some more Chargel and then reseal it and save the rest for later! 

Can you share a specific instance where using Chargel made a noticeable difference in your performance levels?  

This past summer, I was training for a longer road race, and I normally run 5K races, so this type of training was over double what I'm used to and that meant doing a lot of longer training efforts. Running for two hours in the August heat is quite taxing. One thing I started doing was giving a pack of Chargel to someone who would bike alongside me so that when I made it halfway, I would be able to replenish my carbs and energy to finish the last hour of the run. Before implementing this into my training routine, I would notice a plateau in my energy levels around the halfway point of the run, but after implementing this change, I noticed that I wasn’t feeling depleted at that halfway point.  

What is a goal that you're currently working towards and how is Chargel helping you achieve that goal? 

Right now, I'm training to qualify for one of the biggest races of my career. That's my main focus and that involves some pretty heavy training blocks. The way the training works is I’ll usually have blocks of 10 to 15 weeks of hard training and then a few weeks of active recovery. During those hard weeks, it's important that I'm getting enough fuel to keep my energy up during the runs, but also to help with recovery. Chargel has been helpful in restoring energy, while giving me energy to keep going because they're tasty and easy to put down. 

Do you use Chargel as part of your post-race recovery routine? If so, how does it contribute to your recovery process?  

It’s extremely important to have a good source of fuel after you run, especially carbs because that's what is used most during a workout or a long run, which is a lot of what I do. I will always have a Chargel after my longer efforts – it’s great to speed up and begin the recovery process. 

What factors do you consider when choosing an energy product? 

The main thing is, it can't upset my stomach because I want my energy product to aid me in my workouts, not hinder me. That’s what Chargel does well – it has never bothered me, whether I consume it 15 minutes before or an hour before. The second thing I look for is taste and Chargel is tasty and refreshing. Chargel doesn't make my mouth sticky, give me dry mouth or upset my stomach, and is filling which I appreciate. 

What advice can you give to athletes who are looking to consider incorporating energy gels into their routine? 

I would say start by having the gel an hour before and see how you feel. I wouldn't try them for the first time before something physically taxing. Your body almost needs to get used to the new texture. Slowly, you can incorporate them into your harder efforts, and you will know how they impact your body. 

Can you share any best practices that you have regarding how you consume Chargel that might be a benefit to other people? 

One thing I utilize a lot with Chargel is the resealable cap. Before a workout, for instance, if I'm feeling a little bit hungry and I know I need something and I don't want to get something that's super heavy, I'll have a little bit of Chargel and then I can reseal it and save it for later. That’s one thing that if you were considering Chargel, I would remember that you don't have to have all of it at once, which is, very useful. 

Are there any other situations or circumstances that you see yourself using in Chargel? 

Yeah, definitely. In the off-season, I like to stay active, which usually means hiking or biking. A lot of the hikes and bike rides are as long, if not longer as some of my long runs, which are about 3-4 hours. With that, comes the need for fuel, and that's when I have used Chargel outside of running for instance, I'll bring it along and have it mid-hike. 

How do you structure your training regimen to maintain peak performance? 

I put a lot of trust in my coach and his schedule. What that means right now for me is hard days on Monday, Wednesday, and Friday and then a medium-hard day on Saturday. On these hard days, we will have double workout days. I’ve found that I need Chargel on those Mondays, Wednesdays, and Fridays more than I ever have before. I can trust it to fill me up, provide me with fuel and not upset my stomach. 

What are you doing differently to train for the year ahead/any competitions this year? 

The biggest thing is that the intensity of my training has changed most. In the past, I would run 85 to 100 miles a week and, 20 of those miles would be hard miles – they would either be broken up into mile intervals or track intervals where I'm sprinting. In this new training cycle, I'll do a little less mileage, about 70 to 85 miles per week, but 25 to 30 of those miles are hard efforts this time around. The actual structure of the workouts is similar - we'll be on the track some days and then we'll be on the road going hard some days. But overall, the intensity is what we've tinkered with the most this year. 

Are there specific rituals or habits you follow before a game or competition? 

A lot of my races when we get into track season are in the nighttime between 7:00 p.m. and 10:00 p.m.. That means in the morning, I'll try to sleep in as much as possible because I don't want to be nervous all day. After waking up, I'll do a little shakeout and a jog and mix in some walking and jogging for 15 minutes. I'll get back from my jog and do some drills and strides just to make sure my legs are nice and loose. I also like to fit in a nap to take my mind off the race. I like to lay out my uniform a few hours before, just to make sure I have everything prepped. I take my last bit of fuel an hour before the race and start warming up. 

How important is it for you to consume an adequate amount of carbohydrates before and/or after a training or race session? 

Beforehand it's extremely important to have enough carbs for a hard effort as carbs are the primary fuel that your body's going to be using during that hard effort. If you don't have enough fuel, then that's when you run out of energy, and get completely depleted. Consuming an adequate amount of carbohydrates afterwards is just as important because your body is so depleted and a lot of that muscle rebuilding and repair happens within the first 30 minutes of concluding a workout. It’s important to have some easy, accessible carbs to make sure you can refuel in that window.  

How do you stay physically and mentally fit during the off-season?  

I like to be active. I like to call it active rest during the off-season when I'm resting my muscles and my mind. I'm not trying to hammer myself or gain fitness, but I'm also trying to stay active which means hiking, biking, and then also just doing things that I can't do during the season like socializing or going on a vacation. During the off-season, it's nice to unwind the mind and know that I don't have to be 100% on all the time.  I'm intentional about trying to relax a little bit more and take my mind off running. 

Can you describe the importance of having a strong support system in running and how it contributes to your success? 

The support system is why I am where I am. I have a great group of people surrounding me, and I think, that's important. Starting with the coach; having a coach that believes in you and will put time and effort into making you better. I also have good physical therapists on staff as well. So that's someone who supports me and keeps me healthy - I mean, without her, I don't think I'd be able to handle the amount of intensity that we're doing. Outside of the professional setting, my family and friends are always checking in. A lot of them show up to races and that gives me that tiny bit of mental edge, knowing that I'm not just doing this for myself. It’s nice to have other people supporting me and having others make me proud.  

Are there any athletes that you look up to or consider as a role model? 

For sure - on my team specifically, there are a few guys that I look up to, especially the older guys on the team. These are guys that have been professional runners for 10-plus years and when I first joined the team, they'd already been around the block. They’re kind enough to always take me under their wing and show me the ropes to the point where I almost view them as my second coach. I'll bounce ideas off them, and I'll ask them for advice. The guys who have been around the sport for a long time are people I look up to because it's not an easy sport to stay in, especially when you hit your early 30s – it takes such a toll on the body. If they've made it that far, you know they're doing something right and that’s admirable. I’m also a huge Taylor Swift fan. I think she is just amazing from the talent perspective, and business perspective – she’s a class act.  

What qualities do you think are essential for success in your sport? 

I think patience is one of the most important things, and when I say patience, I mean knowing when to hold back. It’s easy to push yourself to the point of deficit or injury, so be patient and know that if you put in the work bit-by-bit you'll get to where you need to be. I think second to that is just having a short-term memory, and what I mean by that is not getting too low when you have bad workouts or races, just being able to forget and trust that you've put in the work. Sure, maybe you had a bad day, but that doesn't define your fitness or where you're where you should be at that point. 

Are there any new rule changes or any innovations in running that you find particularly interesting or challenging? 

In my time as a professional, I would say the footwear has changed a ton. I went from running in or racing in lightweight, minimalist shoes. Now, the racing shoes I wear on the road are so different. They have a lot more cushion, they're a lot stiffer and that helps us run faster, but most importantly, it helps us train harder. A lot of the workouts we do now were not possible 4 or 5 years ago just because they take too much out of you. Also, new research findings and insights are constantly coming into my recovery process. Community is the number one thing when it comes to keeping my finger on the pulse of new research and sports innovations. Oftentimes, something only becomes aware to me because I hear it from a community of runners. One thing that has changed dramatically in the longer events has been how much you fuel. In a lot of marathons nowadays, people are taking in way more calories than ever before – there’s a new understanding of how important fueling is and how important it is to get calories and carbs iteration. 

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