 Eating good in the neighborhood. So tasty. Starting off with some eggs. We're laughing because there's a little meltdown happening in the background. Eating good food along the way, YouTube family. All right, park day, old park day. Oh, post park lunch. Oh my goodness, look at this. Oh yeah, this is what we, man, turkey sandwiches, it's just part of the deal around here. I don't know about you, but we love a good turkey sandwich. Right, true love? The day marches on, it's 3.30 p.m. now. Just got back from my seven mile easy run and then the oil change. It's always nice to multitask, drop the car off. Takes about an hour to get through everybody and I got my run in. And yes, now I'm having a little afternoon snack. I like to eat a banana. Usually not every day, I should eat. I think bananas are really, really great for that potassium and just helping, just helping with overall recovery. So, and I just love the taste of bananas, but I must say, I need to do a better job at eating bananas more consistently. So, now I don't know about you, but I'm excited to read the comments down below today because this is just a very, we're not talking about shoes, we're not talking about training, even though food is obviously a part of our training, but it's just gonna be fascinating, especially, especially since we've got people watching globally, which means there's different cultures represented here on the channel and down in the comments. So, different, what does that mean? Different types of foods being eaten on a global scale. That is cool. So, I'm excited to hear your thoughts on the question of the day. I'll get that to you here in a few minutes. I almost forgot, I do take vitamins and minerals. So, today I'm trying to do my best to film everything. I think so far I have succeeded at filming everything that I'm eating and or drinking in one day as a runner. So, I do take vitamins and minerals and listen, I can't go out and buy the really expensive vitamins and minerals that are out there. So, I just do my best with the money that I have. So, I just get these from the local grocery store, Nature Made, you've probably heard of this company, and I don't know, like anyway, we won't get into the whole topic of vitamins and minerals now, but I do take fish oil, a multivitamin plus omega-3s. I take an energy B12 for energy. I take a turmeric for, it's basically to help with, it's like a natural anti-inflammatory and it's antioxidant based. It's turmeric, you can also drink turmeric tea. I do take a green tea, antioxidants supplement. Is what they're calling it. And then also, what else? I take a vitamin D supplement and yeah, so anyway, those up there are some other things. So, and I should also mention right now, I'm definitely not a doctor and certainly not a dietitian. So, don't go out and start buying all this stuff without consulting the higher ups in the health world. If you know what I mean. All right. Good job. We've made it to dinner time. To love what is on the menu tonight. Creamy, basil, tortellini, tomato soup with mozzarella cheese on top and crusty soup bread and butter. That's really hot. That's all right. Oh man, so good. As you can probably tell, we're not afraid of a little bread and butter in this house. A little butter in my bread. So, Michael, how was your tortellini soup? And there you have it. What I eat in a day. I believe I filmed everything. All three meals, breakfast, lunch and dinner, the vitamins. I think the only thing I forgot to film was drinking water and yes, this is one of my weaknesses. I need to drink more water. I'm not quite done eating. It is only 7.30 p.m. I'll have a few more treats later in the night. I'll show those to you as I'm editing today's vlog. And it is now later, 10.50 p.m. And yes, the treat, the late night editing treat is a dark chocolate bar. I'm definitely in the camp that dark chocolate is good for your health, right? Right, YouTube? Oh yeah. All right, back to the studio. Okay, real quick, Monday, tomorrow, March 25th. Mark your calendars, 6 p.m. Mountain Time, so 8 p.m. on the East Coast, 5 p.m. on the West Coast. Shout out to everybody, but especially the high schoolers and college students out there listening, I'm gonna be interviewing my former teammate, Andy Wacker at the University of Colorado. He's now a professional runner, runs for Nike, and he was a sub 15 minute guy in high school. So we're talking fast. So I think he's gonna have a lot of good insights, ideas, wisdom to share with everyone, but especially the younger crew out there that watches this daily vlog. So if you could, first of all, make sure you're there, but could you spread the word about tomorrow night, Monday, March 25th, 6 p.m. interviewing Andy here on the channel live? So I'll do probably 30 minutes of questions approximately and then open it up for live Q&A where you could ask me and Andy anything about training, about running for Mark Wetmore, about what he's up to now in the professional running world. Okay, so here is where I'm at with food and training and let me just break it down like this. I really believe you can get in pretty darn good shape off of that 30, maybe 35 miles per week up to 50 miles per week. Like that window is a nice, nice sweet spot without drilling your legs into the ground without feeling like you're overtired. I don't know, I've had actually quite a bit of success especially at shorter distances, training in that volume window of 30 to 50 miles a week, 35 to 50 miles a week, but here's what happens. Getting ready for ultramarathons and now getting ready for my first road marathon in Cleveland, I have always found that basically when I start cresting over 70 miles per week and this is for me, it's gonna be different for everyone listening because guess what? All of our metabolism is different. We're all built differently, but for me what I have found and I'd be curious to hear your thoughts, anything over 70 miles per week for volume, I start to burn like quickly through my food. It's just crazy, like I don't know what it is but it's above that 70 mile per week where I feel like, okay, I need to eat, I need an extra sandwich today or I need to have two bowls of oatmeal in the morning or whatever the case may be, it's interesting. Or sorry, this week, I'm gonna be hitting 85 miles this week as the goal, if everything goes well tomorrow. So anyway, I'm starting to feel that way where I need to make sure I'm fueling and yes, the key word for today's vlog is fuel because as runners and really endurance athletes as a whole, we gotta make sure we're fueling correctly and fueling well so that when we go hit those hard workouts, we have enough energy to burn. So anyway, that's been my experience, 70 miles and above, I really start to just feel dilapidated if I do not put enough basically calories into my body. Okay, and I'm just gonna put this out there right now. Obviously, we enjoy carbs in this household, we're not afraid of carbohydrates, AKA bread, rice, spaghetti, we had rice on Friday with some fish. So we're not afraid of that, but I know there's people out there listening who maybe have had issues in the past with diabetes or maybe right now they're struggling with diabetes or their doctor has straight up told them you need to just lay off the carbohydrates a little bit. So I totally get it, but again, for me, above 70 miles per week for volume, I just start to get into that window of needing a little more carbs in my diet. And I find inspiration from listening to guys for me, like guys like Ryan Hall, who when he was chasing down the half marathon and marathon American records, maybe gosh, about 10 years ago now, he would eat like major, major carbs all day every day because he was training at such a high level. We're talking hundreds of miles a month, I'll just put it that way. So I'm just in that camp that if you're training at a high level of volume, and again, everybody's metabolism is different, everybody's body processes sugars differently. So you gotta be aware of what you're putting into your body and how you're basically, I think a good rule of thumb that I use is yes, listening to how my body feels on the run, but also how do I feel those other, let's say 22 hours of the day when you're just sitting in your house, reading a book or when you're taking the trash out, like do you feel like you're slogging along throughout the rest of your day? If you are feeling sluggish consistently over a period of time, there might be something off. You might need something else in your diet. I know in college for me, at the University of Colorado, anemia was because we were training at altitude and at very high volume levels, we had to be aware, guys and ladies, we had to be aware of anemia, where basically you're a little deficient in iron. So some of us had to take iron supplements just to make sure we were getting enough iron into our diet. So I'd say a few weaknesses for me, I'll be straight up, not drinking enough water. This is one of my weaknesses. I need to do better at this and I need to continue to, I think I've actually gotten a little better cutting back at Ask True Love. There's a little bit of coffee left in the coffee pot, just cutting back a little bit on caffeine and just drinking it not all day long. Like drink it in the morning and then try and just tamper down a little bit, if you know what I mean. And then as far as positives, I'd say like processed sugars, we really don't have many in the house. If really any at all, I'm trying to think like, of course, every now and then we splurge with something and I'll just get into that right now. My general thesis for eating and nutrition is a balanced diet in moderation. So eating your veggies, your fruits, yes, your carbs, yes, your meats. Oh man, we didn't get into meats, but I'm a fan, I feel stronger after I have like a good round of meat. I don't know what it is, maybe it's mental, but anyway, hitting those food groups and maybe this is just the old food pyramid coming out in me from elementary school, but just hitting those food groups, but making sure it's just all in moderation, like not going overboard in one direction or the other. And one last story, my grandfather in upstate New York, he lived to the age of 92, and he never darkened the doorstep of a whole foods or a natural grocers or an alfalfa's or whatever natural grocery store you wanna throw out there that kinda emphasizes organic food. Listen, I think organic food is good, but it's not like we can always, it's not like we can always afford to buy organic food all the time. And listen, I know like people out there listening right now probably are like, yeah, that's me, like it's expensive to buy organic food. So again, I think it even just at normal grocery stores, you can find the good stuff in there that again, just creates that natural balanced diet. At least that's how we approach it here at the D'Amour household with yes, a little butter, my bread mixed in throughout. If you know what I mean. And again, that keyword is fuel and the question of the day. When you are training at a high level, so think like a month out from a peak race, whether it's a marathon, whether it's a 5K, whatever it might be, what is a meal or a food category that you feel gives you the fuel to get you through those difficult weeks of training before a peak race. So for me, it's coming up pretty soon where the interval training is about to start, the volume of training will remain pretty high. So let us know down in the comments, like what food group, what meal do you love to cook that just gives you that solid confidence that, okay, I'm gonna be well fueled for tomorrow's workout or the next day's workout. Does that sound good? That's the question of the day. And who knows, maybe True Love and I will do some sort of cooking show at some point and give you some more details on the meals that we like to cook here at the D'Amore household. All right, see, beauty, work hard, butter my bread and love each other, see you tomorrow.