Marathon Weekend 2023

[Blue Caterpillar]

I've been meaning to ask this question for a while, and I don't know any distance runners in "real life."

I ran my first marathon last year, the Disney marathon. I didn't train nearly enough, but I finished--just barely. After the race, I had huge blisters under my feet, and my toenails were very bruised. Over the next few days several toenails turned black and I eventually lost the the big toenail on my left foot. That toenail literally JUST got back to normal sometime mid-October. The new toenail grew in with ridges and stuff and I finally trimmed the last of that off.

I'm going to try to run the marathon again this year (although if anything I'm in worse shape than I was last year so we'll see) but I don't want to go through that again. I've been googling what to do, but there are so many options--creams and glides and powders and wraps and whatnot--what do you all suggest? I'm looking for advice regarding both the blisters and the toenail bruising.

Also, I have no way of knowing for sure why--but I felt absolutely awful after finishing last year. As it turns out, I felt even worse the next day, and tested positive for covid the day after that, so most likely I was running the marathon while covid was brewing in my system. So that probably explains why I felt so sick and tired after finishing. But...I see so many stories of people going out and enjoying the parks after finishing the marathon. Assuming I don't get covid right before the race again this year, haha, what suggestions do you have to help yourself bounce back as quickly as possible? What do you eat and drink? Do you take a shower or bath immediately? Hot pads? Cold pads? if I do manage to finish, or even if I don't, I'd like to recover as quickly as possible so I can enjoy myself. Last year I could barely manage to get my luggage to the car and drive home and crash (I live in Tampa, so not far).

Maybe there are better places to ask this kind of question and if so please steer me there. I'm not really a runner and I don't have a community of runners to ask these questions.

For blister prevention, I'm a big fan of body glide.

As for toenails, I make sure there is ample space for the toe box, and nails are trimmed. I size up from my everyday shoes for long distance ones.

 

[lookingforsunshine]

I'm looking for advice regarding both the blisters and the toenail bruising.

For blister prevention, I'm a big fan of body glide.

I also had a bad time with blisters during MW. I have been addressing them in three ways and haven’t gotten any since (
knock on wood):
1. I got different shoes. The ones I had just didn’t fit my heel right and my foot was sliding up and down too much, even with heel lock laces.
2. I use runGoo. Liberally. I can get away with Foot Glide for shorter runs but generally have more trust in runGoo.
3. I use Injinji toe socks. They also help my toes spread out which is nice.

I’ve never had toenail problems (knock on wood again) so I can’t speak to those.

 

[jmasgat]

I've been meaning to ask this question for a while, and I don't know any distance runners in "real life."

I ran my first marathon last year, the Disney marathon. I didn't train nearly enough, but I finished--just barely. After the race, I had huge blisters under my feet, and my toenails were very bruised. Over the next few days several toenails turned black and I eventually lost the the big toenail on my left foot. That toenail literally JUST got back to normal sometime mid-October. The new toenail grew in with ridges and stuff and I finally trimmed the last of that off.

I'm going to try to run the marathon again this year (although if anything I'm in worse shape than I was last year so we'll see) but I don't want to go through that again. I've been googling what to do, but there are so many options--creams and glides and powders and wraps and whatnot--what do you all suggest? I'm looking for advice regarding both the blisters and the toenail bruising.

Also, I have no way of knowing for sure why--but I felt absolutely awful after finishing last year. As it turns out, I felt even worse the next day, and tested positive for covid the day after that, so most likely I was running the marathon while covid was brewing in my system. So that probably explains why I felt so sick and tired after finishing. But...I see so many stories of people going out and enjoying the parks after finishing the marathon. Assuming I don't get covid right before the race again this year, haha, what suggestions do you have to help yourself bounce back as quickly as possible? What do you eat and drink? Do you take a shower or bath immediately? Hot pads? Cold pads? if I do manage to finish, or even if I don't, I'd like to recover as quickly as possible so I can enjoy myself. Last year I could barely manage to get my luggage to the car and drive home and crash (I live in Tampa, so not far).

Maybe there are better places to ask this kind of question and if so please steer me there. I'm not really a runner and I don't have a community of runners to ask these questions.

Bruised toenails sounds like maybe you don't have enough space in the toe box. Your feet will take a literal beating and even non-runner's feet will swell/grow over the course of the day. I wear size 8 shoes, but run in size 9. Point being, make sure your shoes are big enough.

As for blisters, no one right answer. Make sure your socks are moisture wicking, and not too loose, so that you don't have them moving around and chafing. You're basically going to have to try different things during training. And even then, running an actual marathon is more stress on your feet than you'll see during training. It's not unusual to have something happen (and blister bandages are your friends)

As for post-race recovery, don't worry about what anyone else does. Everyone is different. Make sure you refuel/rehydrate--that is probably most important (carbs/protein/water). Then definitely try a little "active recovery"--e.g. some light stretching, legs up the wall, light walking. I hit the shower as soon as I get back to my room--it's part of the "triage"--deal with chafing/blisters.

Some people will swear by hot soak or ice bath or compression socks. And some of it may be placebo, but if it works for you then do it.

I only have one other "must do" after a marathon......a chocolate milkshake. Cause I need to celebrate, no matter what shape I'm in!

 

[mmm_texas]

I've been meaning to ask this question for a while, and I don't know any distance runners in "real life."

I ran my first marathon last year, the Disney marathon. I didn't train nearly enough, but I finished--just barely. After the race, I had huge blisters under my feet, and my toenails were very bruised. Over the next few days several toenails turned black and I eventually lost the the big toenail on my left foot. That toenail literally JUST got back to normal sometime mid-October. The new toenail grew in with ridges and stuff and I finally trimmed the last of that off.

I'm going to try to run the marathon again this year (although if anything I'm in worse shape than I was last year so we'll see) but I don't want to go through that again. I've been googling what to do, but there are so many options--creams and glides and powders and wraps and whatnot--what do you all suggest? I'm looking for advice regarding both the blisters and the toenail bruising.

Also, I have no way of knowing for sure why--but I felt absolutely awful after finishing last year. As it turns out, I felt even worse the next day, and tested positive for covid the day after that, so most likely I was running the marathon while covid was brewing in my system. So that probably explains why I felt so sick and tired after finishing. But...I see so many stories of people going out and enjoying the parks after finishing the marathon. Assuming I don't get covid right before the race again this year, haha, what suggestions do you have to help yourself bounce back as quickly as possible? What do you eat and drink? Do you take a shower or bath immediately? Hot pads? Cold pads? if I do manage to finish, or even if I don't, I'd like to recover as quickly as possible so I can enjoy myself. Last year I could barely manage to get my luggage to the car and drive home and crash (I live in Tampa, so not far).

Maybe there are better places to ask this kind of question and if so please steer me there. I'm not really a runner and I don't have a community of runners to ask these questions.

My first marathon was last year's Disney marathon as well (and my first Dopey), so I don't have a whole lot of experience, but I can say that I didn't get any blisters and my toes were in pretty good shape afterwards. I second the testimonial for Injinji toe socks, they prevent skin-to-skin rubbing between the toes, and allow your foot to splay. And I also will add my vote to the recommendation to make sure your toe box is big enough.

 

[1GoldenSun]

I'm a big fan of body glide.

I got different shoes. The ones I had just didn’t fit my heel right and my foot was sliding up and down too much, even with heel lock laces.

and blister bandages are your friends)

Do you put the body glide all over your feet?
What are heel lock laces?
Do you put the bandages on after the run? I mean, you don't run in them, right?

I'm definitely taking @jmasgat's chocolate milkshake "advice"; that's something that sounds like it would work for me!

 

[lookingforsunshine]

Do you put the body glide all over your feet?
What are heel lock laces?
Do you put the bandages on after the run? I mean, you don't run in them, right?

1. Yes. For the runGoo, I literally slather it all over and then rub it in lightly to spread it but basically my feet are covered with white.
2. It’s a way of tying your laces to keep your heel in place.

3. You can run with tape or moleskine. I find that the tape pulls on my skin though and hurts my feet or gives me blisters in other places. I like the goo better.

 

[Naomeri]

Do you put the body glide all over your feet?
What are heel lock laces?
Do you put the bandages on after the run? I mean, you don't run in them, right?

I'm definitely taking @jmasgat's chocolate milkshake "advice"; that's something that sounds like it would work for me!

If I have an existing blister or hot spot, I put bandaids or blister pads on before the run. I had a blister on the side of my heel coming into the Wine & Dine races this past weekend and I kept it from getting worse.

Milkshakes or ice cream are the best post-race treat, IMO. I always schedule a lunch at Beaches & Cream after the longest race of my runDisney weekends so I can have a good burger and fries, and delicious ice cream treat.

 

[Baloo in MI]

I've been meaning to ask this question for a while, and I don't know any distance runners in "real life."

I ran my first marathon last year, the Disney marathon. I didn't train nearly enough, but I finished--just barely. After the race, I had huge blisters under my feet, and my toenails were very bruised. Over the next few days several toenails turned black and I eventually lost the the big toenail on my left foot. That toenail literally JUST got back to normal sometime mid-October. The new toenail grew in with ridges and stuff and I finally trimmed the last of that off.

I'm going to try to run the marathon again this year (although if anything I'm in worse shape than I was last year so we'll see) but I don't want to go through that again. I've been googling what to do, but there are so many options--creams and glides and powders and wraps and whatnot--what do you all suggest? I'm looking for advice regarding both the blisters and the toenail bruising.

Also, I have no way of knowing for sure why--but I felt absolutely awful after finishing last year. As it turns out, I felt even worse the next day, and tested positive for covid the day after that, so most likely I was running the marathon while covid was brewing in my system. So that probably explains why I felt so sick and tired after finishing. But...I see so many stories of people going out and enjoying the parks after finishing the marathon. Assuming I don't get covid right before the race again this year, haha, what suggestions do you have to help yourself bounce back as quickly as possible? What do you eat and drink? Do you take a shower or bath immediately? Hot pads? Cold pads? if I do manage to finish, or even if I don't, I'd like to recover as quickly as possible so I can enjoy myself. Last year I could barely manage to get my luggage to the car and drive home and crash (I live in Tampa, so not far).

Maybe there are better places to ask this kind of question and if so please steer me there. I'm not really a runner and I don't have a community of runners to ask these questions.

You already got a bunch of good advice - I agree with pretty much all of it! My only change is I go with chocolate milk post race, though maybe I need to upgrade to the milk shake!

The only thing I would add is to experiment now during long runs. Don’t try these suggestions for the first time at the marathon. It might help to try one thing at a time and see how you like it/your feet respond. This way you can have a solid plan.

Blisters suck! Hope they end up being a non-issue for you.

 

[jmasgat]

Do you put the bandages on after the run? I mean, you don't run in them, right?

I was referring to the specific blister bandages you put on after you run. They seal tight to your foot and don't rub. I have run with/used tape and/or pre wrap on specific areas that I know cause problems.

 

[Herding_Cats]

I've been meaning to ask this question for a while, and I don't know any distance runners in "real life."

I ran my first marathon last year, the Disney marathon. I didn't train nearly enough, but I finished--just barely. After the race, I had huge blisters under my feet, and my toenails were very bruised. Over the next few days several toenails turned black and I eventually lost the the big toenail on my left foot. That toenail literally JUST got back to normal sometime mid-October. The new toenail grew in with ridges and stuff and I finally trimmed the last of that off.

I got a blister *under* my toenail during my first marathon, that turned black, and while I didn't lose the nail, it took nearly a full year for it to grow out an be normal again. I switched to a wide-width shoe (for more room for my toes), and haven't had the problem since. Agree times however many at this point about making sure your shoes are sized big enough and the toe box is wide enough for your foot.

what suggestions do you have to help yourself bounce back as quickly as possible? What do you eat and drink? Do you take a shower or bath immediately? Hot pads? Cold pads? if I do manage to finish, or even if I don't, I'd like to recover as quickly as possible so I can enjoy myself.

I pack compression socks, different shoes, and food in my gear check and get that stuff as I finish the race and can get to my bag. I also got a bag of epsom salt in our grocery order and did a foot soak after the other races, but not after the full because we were switching resorts. (Don't switch resorts on marathon day.)

Last year I could barely manage to get my luggage to the car and drive home and crash (I live in Tampa, so not far).

This was me sooooo much last year. We changed resorts on marathon day, and I had planned to use the pool shower room after the race, but our room was ready "early" at the other resort so I opted for a bath there. We moved from OWK to Boulder Ridge and I could barely walk by the time we got there. So.Many.Steps. from the parking lot to the buildings!!! I did train, and I have absolutely no idea how people can do the marathon (or goofy, or dopey!) and then go galivanting off to the parks. I 100% would have rented a scooter.
However, the next morning (as in 3am because of our early flight) I was....not sore, but fatigued? achey? tired legs?....but was able to get through MCO, chase a 2 year old around the terminal, and carry her in a carrier on my back with no pain. It was kind of freaky how I had been so incredibly sore and physically DONE just 12 hours before.

Maybe there are better places to ask this kind of question and if so please steer me there. I'm not really a runner and I don't have a community of runners to ask these questions.

This is absolutely the place to ask these questions! All of the things I do were learned in here from others sharing their knowlege.

 

[kristenabelle]

As a side note for anyone familiar with the Mel Brooks movie Spaceballs, part of me wanted to run a Star Wars race dressed as Dark Helmet and carry a balloon. The back of my costume would read "Fool you!" as Dark Helmet said during the movie when he tricked Princees Vespa into coming to him. Perhaps it's for the best that my desire to run in a Star Wars costume outweighed my desire to run dressed as Dark Helmet.

Honestly this is incredible - I love it

 

[jrsharp21]

I've been meaning to ask this question for a while, and I don't know any distance runners in "real life."

I ran my first marathon last year, the Disney marathon. I didn't train nearly enough, but I finished--just barely. After the race, I had huge blisters under my feet, and my toenails were very bruised. Over the next few days several toenails turned black and I eventually lost the the big toenail on my left foot. That toenail literally JUST got back to normal sometime mid-October. The new toenail grew in with ridges and stuff and I finally trimmed the last of that off.

I'm going to try to run the marathon again this year (although if anything I'm in worse shape than I was last year so we'll see) but I don't want to go through that again. I've been googling what to do, but there are so many options--creams and glides and powders and wraps and whatnot--what do you all suggest? I'm looking for advice regarding both the blisters and the toenail bruising.

Also, I have no way of knowing for sure why--but I felt absolutely awful after finishing last year. As it turns out, I felt even worse the next day, and tested positive for covid the day after that, so most likely I was running the marathon while covid was brewing in my system. So that probably explains why I felt so sick and tired after finishing. But...I see so many stories of people going out and enjoying the parks after finishing the marathon. Assuming I don't get covid right before the race again this year, haha, what suggestions do you have to help yourself bounce back as quickly as possible? What do you eat and drink? Do you take a shower or bath immediately? Hot pads? Cold pads? if I do manage to finish, or even if I don't, I'd like to recover as quickly as possible so I can enjoy myself. Last year I could barely manage to get my luggage to the car and drive home and crash (I live in Tampa, so not far).

Maybe there are better places to ask this kind of question and if so please steer me there. I'm not really a runner and I don't have a community of runners to ask these questions.

For recovery, I bring a can of BCAA's with me and my refillable insulated water bottle. Once I get back to the room I will drink one water bottle of the BCAA's. When we head out to the park, I will fill up the water bottle again with the BCAA mix and sip on that while walking around the parks. Took this idea from my son's sports training and it definitely helped last year after each race.

Food wise, it's a free for all for me. Especially after the full marathon. As soon as the race was over I demolished the snack box they gave us. Sat down on the concrete and tore into it. Then went over to the meet up area and had my kids go grab me one of the breakfast cones from the food truck and inhaled it. Then went to the parks and it was a free for all.

 

[PrincessV]

I've been meaning to ask this question for a while, and I don't know any distance runners in "real life."

I ran my first marathon last year, the Disney marathon. I didn't train nearly enough, but I finished--just barely. After the race, I had huge blisters under my feet, and my toenails were very bruised. Over the next few days several toenails turned black and I eventually lost the the big toenail on my left foot. That toenail literally JUST got back to normal sometime mid-October. The new toenail grew in with ridges and stuff and I finally trimmed the last of that off.

I'm going to try to run the marathon again this year (although if anything I'm in worse shape than I was last year so we'll see) but I don't want to go through that again. I've been googling what to do, but there are so many options--creams and glides and powders and wraps and whatnot--what do you all suggest? I'm looking for advice regarding both the blisters and the toenail bruising.

Also, I have no way of knowing for sure why--but I felt absolutely awful after finishing last year. As it turns out, I felt even worse the next day, and tested positive for covid the day after that, so most likely I was running the marathon while covid was brewing in my system. So that probably explains why I felt so sick and tired after finishing. But...I see so many stories of people going out and enjoying the parks after finishing the marathon. Assuming I don't get covid right before the race again this year, haha, what suggestions do you have to help yourself bounce back as quickly as possible? What do you eat and drink? Do you take a shower or bath immediately? Hot pads? Cold pads? if I do manage to finish, or even if I don't, I'd like to recover as quickly as possible so I can enjoy myself. Last year I could barely manage to get my luggage to the car and drive home and crash (I live in Tampa, so not far).

Maybe there are better places to ask this kind of question and if so please steer me there. I'm not really a runner and I don't have a community of runners to ask these questions.

1. I have to first confess that I’ve never had toenail issues myself - but IDK if that’s just good luck or something I do to mitigate that. I can say that I wear running shoes a full size bigger than street shoes, so maybe that helps? I’m also not blister-prone… again, could be good luck or could be that my shoes fit well. I do wear only SmartWool socks, which maybe helps, and I use Bodyglide on a couple spots prone to friction, which I strongly suspect keeps those spots from becoming blisters. The one time I did have to deal with a blister was when I broke a toe and the taping to support it caused blistering - a blister bandaid was critical for that situation!

2a. Let’s take illness out of the equation, because FOR SURE that’s going to make any race and recovery more difficult! The #1 thing that I think makes for a more comfortable marathon and recovery? Training. There just is no substitute for preparing your body for the beating a marathon gives it. (Knock on wood) I’ve finished every marathon so far in good shape and I truly believe it was thanks to having put in the training time and miles.

2b. Recovery… I am not one of those people who immediately goes to a park and parties down after a marathon. My body doesn’t do that. Immediately after finishing, I down some of the Powerade to get my blood sugar back up, because I run very low. I then go to my car, where I’ve got a chocolate milk and a Clif bar waiting: those further help get needed calories in me. Back at my resort, I do my usual post-run foam roller and stretching routine. And then I like a long soak in a hot bath, with epsom salt and a dash of eucalyptus oil. I’ll also sip some tumeric tea while I’m soaking to help reduce inflammation. Post-bath, I’m into comfy clothes and compression socks for lunch in my room and a nap, or at least an hour or more of watching TV/downloading race pics, etc. I need that downtime to recover physically AND mentally. Eventually, dinner time rolls around - I’ve done that in parks in the past, but it was painful, so last year I opted for the restaurant at my resort and it was PERFECT! A short walk to stretch things out, but not too taxing, and a really enjoyable couple hours of talking and eating with friends.

3. I stay over Monday night. That allows me to sleep as late as my body needs, take my sweet time getting myself up and going, and then I can hit MK for medal pics and rides. Dinner and bedtime usually end up being early, because my body wants rest, and I’m in pretty good shape to haul luggage and make the drive home (also in the Tampa Bay Area - hi!) Tues.

I’ll just end with this: I figured all of this out through training: by the time you get to marathon day, you should have a handle on what works best for your body because you spent the time testing things during training. I live by “nothing new on race day!”

 

[DopeyBadger]

Also, I have no way of knowing for sure why--but I felt absolutely awful after finishing last year. As it turns out, I felt even worse the next day, and tested positive for covid the day after that, so most likely I was running the marathon while covid was brewing in my system. So that probably explains why I felt so sick and tired after finishing. But...I see so many stories of people going out and enjoying the parks after finishing the marathon. Assuming I don't get covid right before the race again this year, haha, what suggestions do you have to help yourself bounce back as quickly as possible? What do you eat and drink? Do you take a shower or bath immediately? Hot pads? Cold pads? if I do manage to finish, or even if I don't, I'd like to recover as quickly as possible so I can enjoy myself. Last year I could barely manage to get my luggage to the car and drive home and crash (I live in Tampa, so not far).

A lot of good suggestions thus far. I'm a fan of Zensah compression calf sleeves for recovery.

But with that being said, these things are all on the periphery of the #1 thing that's going to improve how you feel after the marathon. Training. If you are well trained for a marathon, you're going to feel better post race than if you are not well trained. Use it as motivation for these last months of training. The better you want to feel post-race, the more you need to stay consistent with your training and keep putting the work in. I'd also say that post long training runs, don't relax on the couch for the remainder of the day. Get up and go continue to do things. Go shopping. Go do yard work. Go play with friends and family outside. The more you make movement after hard training runs part of your routine, the more normal it will feel post-race as well. Lastly, as a general statement, the slower you go on race day relative to your fitness level the "easier" the recovery from the marathon will be. Although in your case, it sounds like you don't have that luxury.

 

[fatmanatee]

I've been meaning to ask this question for a while, and I don't know any distance runners in "real life."

I ran my first marathon last year, the Disney marathon. I didn't train nearly enough, but I finished--just barely. After the race, I had huge blisters under my feet, and my toenails were very bruised. Over the next few days several toenails turned black and I eventually lost the the big toenail on my left foot. That toenail literally JUST got back to normal sometime mid-October. The new toenail grew in with ridges and stuff and I finally trimmed the last of that off.

I'm going to try to run the marathon again this year (although if anything I'm in worse shape than I was last year so we'll see) but I don't want to go through that again. I've been googling what to do, but there are so many options--creams and glides and powders and wraps and whatnot--what do you all suggest? I'm looking for advice regarding both the blisters and the toenail bruising.

Also, I have no way of knowing for sure why--but I felt absolutely awful after finishing last year. As it turns out, I felt even worse the next day, and tested positive for covid the day after that, so most likely I was running the marathon while covid was brewing in my system. So that probably explains why I felt so sick and tired after finishing. But...I see so many stories of people going out and enjoying the parks after finishing the marathon. Assuming I don't get covid right before the race again this year, haha, what suggestions do you have to help yourself bounce back as quickly as possible? What do you eat and drink? Do you take a shower or bath immediately? Hot pads? Cold pads? if I do manage to finish, or even if I don't, I'd like to recover as quickly as possible so I can enjoy myself. Last year I could barely manage to get my luggage to the car and drive home and crash (I live in Tampa, so not far).

Maybe there are better places to ask this kind of question and if so please steer me there. I'm not really a runner and I don't have a community of runners to ask these questions.

I’m going to be blunt, you’re talking about how you felt awful after running a marathon with the precursor of “I didn’t train nearly enough”. You’re going to feel not great after a marathon no matter what but definitely worse if you don’t put in enough training.

Also get to a running shoe store if possible, they’ll get you shoes that fit better.

 

[lookingforsunshine]

Immediately after finishing, I down some of the Powerade to get my blood sugar back up, because I run very low. I then go to my car, where I’ve got a chocolate milk and a Clif bar waiting: those further help get needed calories in me.

This is the lesson I cannot seem to learn haha. I always feel like I have no appetite after endurance events (especially in heat) and then don’t eat and then feel a thousand times worse later. I just need to force it.

 

[Herding_Cats]

This is the lesson I cannot seem to learn haha. I always feel like I have no appetite after endurance events (especially in heat) and then don’t eat and then feel a thousand times worse later. I just need to force it.

This is why i put food in my gearcheck bag.....my brain is still in "OMG are done with this running thing yet or not?!" mode and I can just scarf down something before my body switches completely to "do not put any food in here because we are busy fixing all the stuff right now" mode.

 

[kps7795]

This is the lesson I cannot seem to learn haha. I always feel like I have no appetite after endurance events (especially in heat) and then don’t eat and then feel a thousand times worse later. I just need to force it.

This is ESPECIALLY true if you're running the Goofy or Dopey Challenge. There was a great podcast about this topic on The Running Explained podcast S02E37 "How to handle back-to-back marathons (& other races).

 

[jpeterson]

This is the lesson I cannot seem to learn haha. I always feel like I have no appetite after endurance events (especially in heat) and then don’t eat and then feel a thousand times worse later. I just need to force it.

Have you tried making sure you have a small amount of fuel at regular points during the race as well? Making sure you have something to digest throughout might help your body to not shut that off entirely. Might be worth trying during training. But definitely also try just immediately following up a long event with some food.

 

[lookingforsunshine]

Have you tried making sure you have a small amount of fuel at regular points during the race as well? Making sure you have something to digest throughout might help your body to not shut that off entirely. Might be worth trying during training. But definitely also try just immediately following up a long event with some food.

Yes I do try. Sometimes I feel bad bc of heat and struggle to get stuff down. This has happened to me twice this year— on my bike trip from Pittsburgh to DC (problem eventually resolved with Salt Tablets or whatever they’re called) and then again at my Olympic Triathlon in Chicago. I have been practicing during training though! I was using what Disney has historically given out the past few races but looks like they changed it for W&D.