How to taper with confidence and pace your best NYC Marathon, mile after mile.

You’ve done the training for the NYC Marathon. Now comes the hardest part—trusting yourself. The taper and pacing strategy often get too little attention, too late. We set time goals, have a rough pace in mind, and let it rip. But if we don’t approach the start line with intention, we risk losing the discipline that gets us to the finish we want.

In this episode, Matt and Molly offer a framework for thinking about the taper—how long it should last, how much intensity to keep—and the pacing strategies that make or break your race, including the scariest of them all: the negative split. You’ll come away better equipped to manage the restlessness of race week, hold back early when the crowds surge, and finish the NYC Marathon feeling strong instead of spent.

Episode Description

In this episode of Legwork, Matt and Molly take on the final stretch before the NYC Marathon—the taper, pacing strategy, and mindset that shape how race day unfolds. It’s the stage that can spark as much anxiety as excitement: mileage drops, energy shifts, and the urge to “prove fitness” in those final days before the race can undo weeks of good training.

They unpack what runners often overlook in these last few weeks and how small, intentional adjustments can lead to a stronger, more controlled race. Together, they cover:

• The Taper: How long it should last, how much volume to cut, and why intensity still matters

• Managing Race Week: Why restlessness is normal—and how to handle it with patience instead of panic

• Carb Loading Basics: How to approach it across several days instead of one big pre-race meal

• Race Planning and Visualization: How to approach the NYC Marathon with intention, not adrenaline

• Pacing Strategies: The key frameworks for smart racing—negative splitting, the 10-10-10 rule, and even-effort pacing

• Weather Considerations: Adapting expectations when conditions get hot, humid, or windy

Through coaching insight, data, and experience, they show that finishing strong isn’t about squeezing in one last workout—it’s about executing the work you’ve already done. Whether you’re chasing a PR, a BQ, or simply looking to enjoy the day, this episode helps you line up calm, confident, and ready to run your best NYC Marathon.

Chapter List:

00:00 Introduction to Part 2 of Our NYC Marathon Course Strategy and Carb Loading In Brief

06:40 How To Manage The Emotions of The Taper

08:58 The Taper: How Long, and How Much Volume

16:30 The Taper: Level of Intensity and Impact to Performance

23:36 Race Planning and Strategy, and Race Day Visualiztion

27:22 Primary Marathon Pacing Strategies: Even Effort v Even Paces, Negative Splitting, and The 10-10-10 Approach

34:32 Weather Considerations for Race Day

36:24 Final Thoughts and Advice: Do Not Go Out Too Fast!

For an in depth look at race day logistics and segment by segment look at the course, see Part 1 (Bonus Episode 1).

A practical framework for fueling that explores the history and science of race nutrition to help you understand the products on the shelf, turning confusion into confidence.

It starts with a wall of brightly colored gels and drink mixes, each promising endurance in a pouch. Runners swear by their favorites, but few can explain why they work—or don’t. Matt and Molly pull back the curtain on the science and history behind those packets, turning a maze of sugar ratios, salt counts, and gut grumbles into something you can actually understand. They examine why some products seem to love you while others ruin your race, practically breaking down the make up of different products out there, and what the science actually says about how our bodies use all this stuff.

Episode Description:

In this episode of Legwork, Matt and Molly take on one of running’s most confusing topics: fueling. They trace how we went from ancient “performance foods” to modern gels and drink mixes, and why understanding what’s inside those packets can make all the difference.

Together, they cover:

• How fueling evolved from ancient rituals to modern sports science

• The difference between energy systems — carbs, fats, and how the body actually uses them

• What “isotonic,” “hypertonic,” and “2:1 ratios” really mean, and how those formulas affect absorption and gut comfort

• Why some products upset your stomach while others don’t

• How to approach carb loading and in-race fueling more strategically

• The myths and mistakes that keep runners underfueled

• And how to navigate the wall of options on the shelf with more confidence

Along the way, they share personal fueling mishaps (including Matt’s maple syrup era), laugh through gut science, and translate complex research into clear, practical insight.

Whether you’re training for your first half marathon or trying to shave minutes off a PR, this episode will help you understand what your body needs — and fuel smarter for whatever’s next.

Fuel Selector Google Sheet: https://docs.google.com/spreadsheets/d/1u7Rh8LWrgB_9B3kKKpKMwTEnqXyRcc0js1UYw4vwTCg/edit?usp=sharing

Chapter List:

00:00 Introduction, Matt's Fueling Eras, and Why This Episode Matters

09:08 Agenda for the Episode

10:00 Historical Perspectives on Nutrition and Performance

16:09 The Evolution of Sports Training and Nutrition

20:06 Understanding Energy Systems: Carbs

29:22 Understanding Energy Systems: Fats

40:15 The Impact of Carbohydrates on Performance

47:07 Understanding How Nutrition Products Incorporate What We Know Of These Energy Systems Into Their Formulas

49:27 Understanding Sugar Ratios in Sports Nutrition

55:21 Isotonic vs Hypertonic Fuels: What You Need to Know

01:04:49 Carbohydrate Requirements for Endurance Events

01:13:17 The Importance of Carb Loading Before Races

01:28:03 Troubleshooting Nutrition Issues During Races

References:

1. Currell K, Jeukendrup AE. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc. 2008 Feb;40(2):275-81. doi: 10.1249/mss.0b013e31815adf19. PMID: 18202575.

2. Sedlock DA. The latest on carbohydrate loading: a practical approach. Curr Sports Med Rep. 2008 Jul-Aug;7(4):209-13. doi: 10.1249/JSR.0b013e31817ef9cb. PMID: 18607222.

3. Arnall, D.A., A.G. Nelson, J. Quigley, et al. Supercompensated glycogen loads persist 5 days in resting trained cyclists. Eur. J. Appl. Physiol. 99:251Y256, 2007.

4. Jeukendrup, A.E. Training the Gut for Athletes. Sports Med 47 (Suppl 1), 101–110 (2017). https://doi.org/10.1007/s40279-017-0690-6

5. W Larry Kenney,Jack H Wilmore,David L Costill. Physiology of Sport and Exercise 8th Edition s

More than America’s oldest ultramarathon, the JFK 50 endures because of the kindness, community, and love that Mike Spinnler has nurtured across generations.

Most races don’t last six decades. Every November, the JFK 50 unfolds across the Appalachian Trail, a canal towpath, and country roads as a 50-mile test that has become the oldest continuously running ultramarathon in the United States. But what makes it endure isn’t just the course or its history. It’s the people who return year after year, the community that shows up in droves to ensure this race will not quit, and the race director who has quietly shaped it for more than three decades as only the second in its history.

Mike Spinnler has been at the heart of the JFK 50 as runner, champion, and steward, carrying forward a tradition that continues to inspire generations. He is, in many ways, the archetype of a role model. In this conversation, we reflect on how the course has shaped the athletes who run it, the volunteers who support it, and the man who has devoted his life to directing it.

Episode Description:

In this episode of Legwork, Matt and Molly sit down with Mike Spinnler, race director of the JFK 50, the oldest continuously run ultramarathon in the United States. They explore how the race has endured for more than 60 years — and why it continues to inspire across generations.

Together, they cover:

• Mike’s journey from 12-year-old participant to champion, and eventually to race director

• The stewardship lessons he learned from Buzz Sawyer and Greg Shank, and how he carries their legacy forward

• How kindness, community, and love have shaped the race as much as rules, permits, and logistics

• The role of volunteers, families, and local communities in sustaining the JFK 50

• The balance between tradition and change — from aid stations and cutoffs to super shoes and evolving strategies

• The challenges of race directing: from financial risk to government shutdowns, blizzards, and even the Beltway sniper

• What inspires Mike personally, and how he knows, without any doubt, the JFK 50 will thrive long after he steps aside
  

Whether you’re a seasoned ultrarunner, a first-time marathoner, or someone who simply cares about what makes communities strong, this episode offers an inside look at why the JFK 50 is more than just a race — it’s a living legacy.

Chapter List

00:00 Introduction to JFK 50 and Mike Spinnler Journey

08:51 Mike's Early Running Experiences and Influences

13:52 Transitioning to Competitive Running, And Winning the JFK50

23:47 Becoming the Race Director of JFK 50, And How Having the Best Partner Helps

30:39 How the JFK Keeps Going

35:58 The Importance of a Team Behind You And Delegation

39:13 Resilience and Persistence in the Face of Persistent and Resilient Challenges

42:56 Navigating Change and Tradition

45:33 The Role of Aid Stations in Leveling The Playing Field

53:58 The Famous 3 x 10m Marathon Paced (In a Day) Workout

01:00:57 Approaching Mike's Directing of the JFK50 More As A Coach Than An Administrator

01:05:10 Impact of Shoe Technology

01:06:52 Weaverton Cliffs And Watching Your Step

01:08:10 Navigating the Appalachian Trail

01:10:09 The Magic Of JFK50 Aid Stations And Volunteer Community

01:18:02 Advice for New Runners of the JFK50

01:24:37 For Mike, the JFK50 is like Christmas Morning And He's Excited To See What Will Happen

01:27:09 Supporting Runners Through ALL Paces, Not Just The Leaders

01:30:00 The Personal Impact of Race Directing And The Obligation Mike Feels To Those That Have Not Experienced The Race

01:35:08 Spontaneous Selflessness and Humanity Is All Around

01:39:38 Reflecting On How JFK50 Has Changed Him, The Power of Sports, And Giving Back

01:48:38 Advice Time: The Inside Tips On A Successful JFK50

02:02:23 Final Reflections