Alexis is running her first-ever 5K time trial and the whole Marathon Handbook crew is showing up to document it.

In this episode of For Better or For Worse, Alex and Alexis break down exactly how a beginner runner should prepare for a race-pace effort: pre-race fueling, sleep, shoe choice, and a full pacing strategy to chase a sub-30-minute (and maybe sub-29!) 5K. Plus: weird interactions on the run, the headphones-or-not debate, an update on Alex's build toward the Canadian Half Marathon Championships, and a listener Q&A on getting your partner into running.

Chapters:
0:00 Intro: setting the "annoying pacer" ground rules
0:59 Welcome to For Better or For Worse
1:15 Weirdest run interactions: cat calls & a street preacher
7:57 Headphones on the run: yes or no?
11:31 Today's topic: Alexis's first 5K time trial
13:22 What actually is a "time trial"?
15:36 The plan: the MH crew descends on Toronto Beaches
17:34 Alexis walks through her full pre-race routine
21:31 Sleep, rituals, and pre-race nerves
25:40 Race morning fueling and timing
29:00 Shoe rotation: Asics, Saucony, or Hoka?
30:13 Building Alexis's pacing strategy
33:11 Why even pacing beats a fast start
38:53 New challenge: sub-30 to sub-29
42:45 Alex plans how to be the "annoying" pacer
45:33 Alex's training update: 150km week & marathoner hunger
48:48 Prepping for the Canadian Half Marathon Championships
49:38 Balancing wedding season with marathon training
55:00 Listener Q&A: getting your partner into running
1:02:32 Comment section: the ice cream fueling debate
1:04:10 Karaoke song picks for Alex's bachelor party
1:09:00 Wrap-up: predict Alexis's 5K time

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