Fuelling Your marathon: The Ultimate Guide to Energy Gels & Hydration
In this episode of Cook Eat Run, we're stripping things back to the essentials with a comprehensive guide on how to fuel your runs effectively. Whether you're a marathon newbie or a seasoned pavement pounder, we've all faced the conundrum of what to munch on. No more Haribo and Lucozade Light - Charlie’s come a long way since then! She’s here to share the lessons learned from her own trial and error – so you can skip straight to the success part.
Charlie spills the beans on how she taste-tested every gel, chew, and carb drink under the sun, and shares the highlights (and lowlights) of her summer-long nutrition experiment, diving into the world of carbs, caffeine, and electrolytes, exploring options from high-carb gels to natural fuel choices. Get the lowdown on texture, taste, and how to avoid the dreaded "runner's trots”, plus tips on how to train your gut for race day (and why caffeine might just be the cheaper performance booster you've been looking for).
Don't miss out on practical advice for race day, including how to carry your fuel, whether to walk or run while refuelling, and a sneak peek at what's on course at major marathons.
Connect with Charlie online @therunnerbeans / www.therunnerbeans.com
Grab a copy of Charlie’s book ‘Cook Eat Run’
The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.uk
This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
Transcript
>> Charlie: Hello and, um, welcome back to the Cook Eat Run
Speaker:podcast with XMiles. We are kicking off
Speaker:with a bit of a back to basics episode on how to
Speaker:choose the right fuel for your running. Because let's
Speaker:be honest, it can be a little overwhelming.
Speaker:I fueled for my first marathon with Harry Bow and
Speaker:leukocade light because I had no idea what I was doing.
Speaker:And I meet so many people that are under fueling for their
Speaker:long runs and race is people posting on Instagram
Speaker:about having one gel or a couple of sweets
Speaker:or even nothing. And, uh, not only could this be
Speaker:hindering your performance, but it makes running
Speaker:so much harder. Back in
Speaker:October 2022, I ran one of those weird
Speaker:autumn London marathons. I kind of loved it
Speaker:because I love summer running. So, yeah, it kind of worked for me.
Speaker:But I just had one of those days where everything felt
Speaker:incredible. The course, the crowds, my
Speaker:pace felt easy, and I just felt like I was floating
Speaker:through the 26.2 miles. I
Speaker:also nailed my nutrition. I took like seven
Speaker:gels on course, had Rice Krispy squares at the
Speaker:start. I finally carb loaded properly
Speaker:in the days leading up to the race, and surprise, surprise,
Speaker:I never hit the wall. I didn't feel hungry or
Speaker:sick as I have done in many other marathons.
Speaker:And I actually ran another marathon seven days later,
Speaker:the Chicago Marathon, which I do not recommend.
Speaker:I mean, I recommend the Chicago marathon. I just mean I
Speaker:don't recommend doing two back to back within a week.
Speaker:But I was able to do this, and I think that was partly
Speaker:because of the way I fueled for both
Speaker:marathons and my recovery in
Speaker:between. I got to that stage
Speaker:after spending every long run over the summer taste
Speaker:testing gels. I've posted this as a highlight reel
Speaker:on my Instagram, which is at, uh, the runner beans, if you want to have a look at
Speaker:and see me kind of gagging on some
Speaker:gels, enjoying others, struggling
Speaker:to get into other packs. Anyway, um, I basically
Speaker:ordered every gel, chew, carb,
Speaker:drink, et cetera, in the range of
Speaker:flavors from X miles, and would work my way through
Speaker:them on each run. It was actually really fun,
Speaker:kind of setting everything out in the morning, planning what
Speaker:I was going to have, making sure there was some that I knew
Speaker:would be sort of well tolerated and some that were brand
Speaker:new to me. It was a really good
Speaker:distraction for me on the long runs, and it helped
Speaker:me find the right gels.
Speaker:Personally, I landed on precision fuel and hydration
Speaker:gels. I like the thicker texture,
Speaker:the mild flavour, uh, high carb content,
Speaker:and I use that for the London Marathon, although there
Speaker:are others that are thrown to training runs to keep things exciting.
Speaker:I mean, yeah, I'm that cool.
Speaker:And I'm regularly testing new products that appear on the
Speaker:XMiles website. Now,
Speaker:I've done the dirty work so that hopefully you don't have to and
Speaker:you don't have to be in the situation where you have to get a taxi home from
Speaker:your run because you've chosen too high of a fiber
Speaker:gel. Um, and we don't want you
Speaker:to have to order boxes and boxes of gels and bars that might not
Speaker:work for you. I'm going to give you a bit of an
Speaker:overview today on how to find the right fuel
Speaker:for you. With that said, it is definitely
Speaker:a bit of a trial and error situation, especially when
Speaker:it comes to flavor, texture and
Speaker:caffeine content. But hopefully today's
Speaker:episode gives you a bit of a starting point.
Speaker:You could also try the xmart's monthly nutrition
Speaker:boxes or energy gel selection boxes.
Speaker:There's even a high carb option, which I definitely recommend
Speaker:you go for. You can get 10% off everything on
Speaker:the Xmiles website as a listener, uh, of the cookie
Speaker:run podcast with xmars with the code
Speaker:capital C E r
Speaker:po d ten. So that's c
Speaker:e r pod ten with no
Speaker:spaces.
Speaker:Our bodies rely on two fuel sources to feed our
Speaker:muscles, carbs and fat. And when it comes to
Speaker:endurance events, carbs are
Speaker:king. They're our primary fuel source. Due
Speaker:to the ease of availability, our body doesn't have to work
Speaker:that hard to get the energy. However, we can
Speaker:only store a finite amount on our body and, um, not enough for us
Speaker:to complete a marathon at, uh, top performance anyway.
Speaker:So the current research suggests that carb replenishment
Speaker:should be around 40 to 80 grams/hour for
Speaker:the average runner. People like Elliot Kachovi
Speaker:can take about 120 grams/hour but
Speaker:they also have their race nutrition on the course without having to carry
Speaker:25 gels. So there is that.
Speaker:How many carbs our body can utilize depends on our
Speaker:size, our running intensity, our pace, and,
Speaker:um, just personal digestion.
Speaker:Fueling during the run is something we need to train for just as
Speaker:much as clocking up the actual miles in the build
Speaker:up to your marathon or half marathon. So just as you're training your
Speaker:legs and your lungs, you need to train your gut.
Speaker:It, uh, sounds a bit gross and it kind of is.
Speaker:It's literally getting your gut used to
Speaker:being plied with sugar carbs
Speaker:while you're running and, um, not having
Speaker:a bathroom situation. Shall
Speaker:we say
Speaker:sports gels choose liquid fuel, and
Speaker:bars all work in a similar way.
Speaker:Sports gels choose liquid fuel, and
Speaker:bars all work in a similar way by
Speaker:providing specially formulated simple sugars that are
Speaker:easily absorbed into the bloodstream to fuel your muscles and
Speaker:organs. There is a finite amount of carbs
Speaker:that our body can utilize an hour. This is usually around 30 to
Speaker:90 grams, although you can train yourself to take in
Speaker:more. By combining different types of
Speaker:carbs, sports nutrition products are able to
Speaker:maximize the body's uptake and usage of carbs,
Speaker:which isn't easily replicated by eating real food options
Speaker:like fruit or sweets, which often come with higher fiber or
Speaker:higher fat content as well, although there are
Speaker:more natural options when it comes to sports fuel, which
Speaker:we'll get on to later.
Speaker:So when thinking about our fuel, the starting point for me is
Speaker:always the carb content. That is
Speaker:the most important thing. Ideally, I'm looking
Speaker:for something with over 25 grams of carbs per
Speaker:serving, so that I only need to take one every sort of 30
Speaker:minutes or five ish k on the course. Depending on
Speaker:where hydration stations are and my pace,
Speaker:you can find the amount of carbs per serving on the back of any pack
Speaker:of blocks, bars, gels, drinks, that sort of thing.
Speaker:For example, cliff bar shop blocks have 31 grams
Speaker:of carbs per three blocks or half a
Speaker:pack, while a goo gel has 22
Speaker:grams. Some good higher carb options
Speaker:include precision fuel and hydration at, uh, 30 grams.
Speaker:You know, that's one of my faves ote super
Speaker:gels, sis beta gels, and
Speaker:morton 160 at, uh, 40 grams of
Speaker:carbs per pack. I've actually
Speaker:recently tried some gels, the two two sixes
Speaker:and another type, which I'll talk about a bit
Speaker:later, that have 50 or 55 grams of
Speaker:carbs. But it is worth kind of
Speaker:balancing out whether you want the bigger packs, which they
Speaker:generally are, versus the smaller ones, which have
Speaker:slightly lower carb content.
Speaker:To make it easy, Xmars actually has a filter where you can
Speaker:choose high carb options on their website, which is
Speaker:really helpful.
Speaker:So I tried neversecond C 30,
Speaker:which has 50 grams of carbs. And
Speaker:I like the taste, the berry flavor, but found the texture to be
Speaker:kind of like a lumpy liquid, and it took a while to eat the
Speaker:whole gel. So I'd probably recommend if you're going to have something a little bit
Speaker:bigger, that you sip it over a longer period rather
Speaker:than try and down it in one, which is what I tend to do.
Speaker:The two two sixes, high fructose gels have
Speaker:55 grams of carbs. I tried the cola
Speaker:flavor, which, um, maybe was a mistake.
Speaker:Kind of tastes like the base liquid for a soda
Speaker:fountain diet Coke, which, don't get me wrong, I absolutely love,
Speaker:but I did find it a bit secretly sweet. But the
Speaker:salty strawberry tasted much better in my opinion,
Speaker:although it was still quite sweet. These are ones I would
Speaker:definitely need to take with just plain water.
Speaker:Both the never second C 30 and the two two six s,
Speaker:uh, are on the bigger side. Um, so yeah, you might
Speaker:want to sip those rather than try to chug.
Speaker:I also really like the idea of the peanut and
Speaker:honey. Two two sixes. Um, I
Speaker:tried this on a recent run and I kind of
Speaker:like the almost savoriness of it, although
Speaker:it was still obviously sweet with the honey, but it's
Speaker:a little bit thicker, a little bit kind of, um, more
Speaker:claggy. So I found it quite hard to take it
Speaker:on the run, but I imagine it'd be really good as like a
Speaker:high carb addition to your pre run toast,
Speaker:porridge or bagel or in your carb.
Speaker:Loading. 55 grams is a real whack. Or you
Speaker:could make your own. Uh, the victus
Speaker:during gel has 45 grams of
Speaker:carbs and I recently tried the lemon flavor, uh, and found
Speaker:it I can only describe as inoffensive.
Speaker:So good for those who like a thin gel, like the high
Speaker:five gels, but with a higher carb content.
Speaker:Maybe taste should actually come first because
Speaker:really, how are you going to
Speaker:eat however many gels, up to seven that you need
Speaker:if you don't like the taste? So maybe that should have come before carbs, but
Speaker:it's a bit of a no brainer. But if you're going to be eating high
Speaker:quantities of, um, these gels or
Speaker:drinks or chews, then you're going to probably want to like
Speaker:the taste or at least tolerate it.
Speaker:It might be worth having a range of flavor options on race
Speaker:day to avoid flavor fatigue. I know that
Speaker:I don't deal very well with very sweet options anymore, although I
Speaker:used to solely fuel using salted caramel
Speaker:goo, which tastes a bit like dolce de leche. It's
Speaker:quite thick, but it's quite delicious.
Speaker:Talking of kind of thickness, texture also
Speaker:comes down to personal preference. Some people like
Speaker:the gooes, the thicker gels where you might need to sort of chew
Speaker:it. You might like a thin gel where you don't need to take
Speaker:water with it, but you will still need to hydrate on course. But
Speaker:it might just be a bit easier if you don't want to have to time it
Speaker:with the fluid stations, or maybe
Speaker:you just don't like that gel liquidy type texture at
Speaker:all and would prefer a bar or a shoe.
Speaker:Typically the thinner gels like sis
Speaker:go two two six s high five, uh,
Speaker:are isotonic, meaning you don't have to take them with water.
Speaker:And the thicker gels, like the precision
Speaker:fuel and hydration goo hammer,
Speaker:they'll need to be taken alongside water.
Speaker:While I'd recommend it, um, I try to time
Speaker:mine with the coarse age stations or
Speaker:carry a hydration pack or handheld bottle with me
Speaker:on the run. If you don't
Speaker:like the textures of gels at all, I promise you
Speaker:there is a range you can find thicker ones, thinner
Speaker:ones, um, puree style. But
Speaker:if that's really not for you, you might prefer a
Speaker:chew like the Velo forte cubus energy
Speaker:chews. The ginger flavour is my favorite.
Speaker:Maybe the cliff bar shop blocks
Speaker:margarita is the winner in my opinion. Or the
Speaker:scratch labs energy chews, which are literally like little sweets. They are
Speaker:delish. They kind of remind me of jelly tots which I
Speaker:haven't had for years, but used to be all the rage when I was at school, which
Speaker:is maybe aging me. Um,
Speaker:you can find the full selection of XML so you can have a play
Speaker:around with some of those as well.
Speaker:It's worth bearing in mind that you'll need more
Speaker:chews to consume the same number of carbs as a
Speaker:gel. So for example, three
Speaker:times usually ish, the amount to
Speaker:the carb content of one gel. Like the cliff shop
Speaker:blocks 31 grams is three
Speaker:chews. This can work out quite
Speaker:handily, as you could maybe have 1
Speaker:/mile but you might want to think about how you're going
Speaker:to carry them and if you're going to remember to take
Speaker:them because sometimes, even with the gels, every
Speaker:sort of 30 minutes ish, I can forget or
Speaker:I don't want to take it because I'm feeling a bit nauseous or
Speaker:tired. So it is worth thinking about
Speaker:how that's going to play out into your fueling strategy.
Speaker:I kind of like to mix choose in at
Speaker:the end of training runs because then it helps me
Speaker:avoid flavor or texture fatigue and
Speaker:it's something a little bit different. And often it's when
Speaker:I'm kind of at the end of my tether with the gels.
Speaker:I also like to play around with liquid carbs.
Speaker:So if this is something that you feel like you might tolerate better or
Speaker:for training runs, maybe you're on the treadmill, or you've got someone with you on
Speaker:the bike, you could try something like
Speaker:tailwind or Morton drink mix.
Speaker:They can be also really helpful in the lead
Speaker:up to your race when you're carb loading, just to be able to sip
Speaker:on like 50, 60 grams of carbs in
Speaker:one bottle. My plan for the
Speaker:next marathon is to bring a handheld with me containing
Speaker:some liquid carbs and electrolytes to sip, sort of
Speaker:pre race, and then during the first half of the race before handing it
Speaker:over to a friend or, um, just kind of chucking
Speaker:the bottle.
Speaker:So I've touched on it a little bit.
Speaker:But caffeine is
Speaker:quite an important thing to think about and
Speaker:to train your gut with. If
Speaker:you don't drink coffee in day to day life, then you
Speaker:don't want to go out and have four caffeinated
Speaker:gels and just hope for the best.
Speaker:We know that caffeine can be a performance booster, especially
Speaker:when used correctly, so that makes sure that you want
Speaker:to.
Speaker:We know that caffeine can be a performance booster, especially
Speaker:when used correctly, so that's making sure that you time
Speaker:it right. It takes about an hour to reach its full potential
Speaker:in the bloodstream, but it can upset some
Speaker:people's stomachs or give them the jitters, especially if you
Speaker:don't have much coffee in your day to day life. I've had four today,
Speaker:so I think I'll be probably fine with caffeinated gels
Speaker:on raised day, and I train with them regularly.
Speaker:If you do want to enjoy some of the performance benefits of caffeine,
Speaker:which is up to two to 4% and quite
Speaker:a lot cheaper than the vaporfly
Speaker:or other carbon plated shoes,
Speaker:you're going to want to consume around three to six
Speaker:milligrams per kilogram body weight before and during your
Speaker:training and race. So for most runners, that looks like
Speaker:200 milligrams or two coffees or
Speaker:two well caffeinated gels like the Morton
Speaker:caffeine precision fuel and hydration caffeine
Speaker:sturker. Unsure if that's how you pronounce
Speaker:it, but the St
Speaker:Y RKR caffeine and dual
Speaker:carb gels, or the two two six s,
Speaker:it's worth looking out for how much caffeine is
Speaker:actually in the gel. So some of them, some of the goo, some of the other
Speaker:products have caffeine in them, but
Speaker:it's not the 100 200 milligrams
Speaker:that you'd be looking for for that performance booster.
Speaker:Obviously you want to make the most of your caffeine intake if you are
Speaker:taking it, so you'll want to time it well,
Speaker:since it takes about 60 minutes for it to fully
Speaker:kick in, try taking it
Speaker:about 60 to 90 minutes
Speaker:before you want it to kick in.
Speaker:So, for example, if you're running a four hour, uh,
Speaker:marathon, you want to take your caffeine jars around the
Speaker:one and two, um, hour mark or two and two and a half hour
Speaker:marks. As well as thinking about
Speaker:carbs, caffeine taste,
Speaker:texture, you may also want to think about
Speaker:electrolytes. Some running fuel
Speaker:contains electrolytes, most commonly sodium, but often
Speaker:potassium as well. We lose these
Speaker:key electrolytes when we sweat, which can cause cramping,
Speaker:stomach issues, reduction in performance, headaches
Speaker:and more serious issues.
Speaker:Electrolytes help control muscle contractions and make sure your
Speaker:body functions properly during exercise. And
Speaker:they can also help break down carbohydrates for more fuel
Speaker:for your muscles and increase the blood flow to keep your heart
Speaker:pumping. All pretty important things
Speaker:to help maintain your electrolyte balance and
Speaker:hydration. Replacing these electrolytes is crucial
Speaker:and you can get these from some gels like
Speaker:humidia plus neverseconds, C
Speaker:30 plus SAs go electrolyte
Speaker:gels or things like the margarita shop blocks and
Speaker:the velo Fortier citra. If
Speaker:you do choose a fuel without electrolytes,
Speaker:like the precision fuel and hydration, it's my pet peeve. I
Speaker:wish they had one with sodium in. Then you are going to
Speaker:have to think about how else you can maintain your sodium levels on the
Speaker:run, particularly if you are a very
Speaker:salty or heavy sweater, which you'll know if
Speaker:you have ever had the white crust on your body or clothes after a
Speaker:run or you're drenched through. That's
Speaker:me. Often options
Speaker:include electrolyte drinks, tabs, salt
Speaker:sticks or pills. I actually just ordered
Speaker:some salt stick electrolyte fast tubes to give them
Speaker:a try for my next race.
Speaker:We've talked a lot about kind of the specific
Speaker:sports nutrition products some people might
Speaker:want to try more. Real food or natural fueling
Speaker:options which you
Speaker:for those wanting to try more natural fueling
Speaker:options, there are still specially
Speaker:formulated sports nutrition products that are made
Speaker:from real food. These are from
Speaker:brands such as Hammer, which produce.
Speaker:These are from brands such as Hammer who produce gels with a chia
Speaker:base or velo forte, which are based on real
Speaker:food. For those with sensitive stomachs, these can be
Speaker:good options as they tend to be better tolerated than those with
Speaker:synthetic ingredients. Although it's worth keeping an
Speaker:eye out because they often have a lower carb content.
Speaker:So we've talked about caffeine
Speaker:texture, taste, electrolytes,
Speaker:carbs. What else should we think
Speaker:about? For me, a good starting
Speaker:point is looking at what fuel is on
Speaker:course during a race.
Speaker:This can have.
Speaker:So we've talked about a lot of the kind of things to
Speaker:look out for in gels, but where to start?
Speaker:I often think a good starting point is looking at
Speaker:what fuel is on course during your race.
Speaker:It can mean that you can use the gels at aid stations
Speaker:and maybe carry one or two less on your
Speaker:body. Oh, my God.
Speaker:So we've talked about what to look out for in
Speaker:your sports nutrition, like the texture, the taste, the
Speaker:carbs, the electrolytes, the caffeine. But where
Speaker:do you actually start when it comes to fueling?
Speaker:Well, I like to look at what fuel is on
Speaker:course during my race. This means that
Speaker:you can use the gels at the aid stations and hopefully carry one
Speaker:or two less and also buy one or two less because they can get quite
Speaker:expensive. Don't forget we've got the
Speaker:10% off code, so listen at the end
Speaker:and I will share it with you again.
Speaker:London Marathon has leukosade gels on course, so if
Speaker:you're planning on using these on race sits worth giving them a try
Speaker:during training. For those running Manchester Marathon,
Speaker:you'll find go sis
Speaker:gels or sis go. Not really sure
Speaker:which way you call it, but we'll link it below.
Speaker:And those at, uh, Brighton, you'll find high
Speaker:five on course.
Speaker:Some other things to think about. I know it's
Speaker:confusing, you've just got to keep
Speaker:working at it. But
Speaker:another thing to think about is how you're going to
Speaker:carry your fuel. Are you going to stuff your
Speaker:pockets, bring a hydration vest, have your friends and family
Speaker:hold them for you? If, like me, you need
Speaker:six or seven gels, this is definitely worth considering when
Speaker:picking your fuel of choice. I had my mum standing
Speaker:with some of my gels during the London marathon and
Speaker:whilst it was really helpful, it was quite
Speaker:stressful, like knowing that I absolutely had to
Speaker:see her. So I had her at mile seven.
Speaker:So I'd already taken two gels and I got to replenish
Speaker:with three more at that point. Um, and I
Speaker:know it's not that crowded. I know exactly where we normally stand.
Speaker:But if you are relying on friends or family having the
Speaker:gels for you on course or whatever you've chosen to
Speaker:use, make sure you know exactly where they're going to be, when
Speaker:they're going to be there. And, um, they know how to
Speaker:look out for you and you know how to look out for them.
Speaker:It might also be worth considering things like how easy it
Speaker:is to open your fuel on the go. I found that the
Speaker:Velaforti gels are quite hard to open.
Speaker:Hopefully they've changed their packaging since I last tried
Speaker:them. Think about does it involve
Speaker:chewing your sports nutrition of choice like
Speaker:shoes, shop blocks, bars, that sort of
Speaker:thing. I personally find that when I'm really cold or if
Speaker:I'm trying to run quite fast, I
Speaker:struggle with shoes, but I'm totally fine taking them on
Speaker:like training runs or in warmer training.
Speaker:Are you going to walk while you fuel or are you going to
Speaker:try and take them on the run? Are you going to
Speaker:use the aid stations for your
Speaker:water? Are you going to try and carry it yourself? All
Speaker:things to consider,
Speaker:hopefully we've covered just about everything about energy
Speaker:gels and shoes and how to choose the right options for
Speaker:you. But if you do have any other questions,
Speaker:make sure to check out the xmars website.
Speaker:They have tons of information on there. Or
Speaker:send me an email or dm, um, on Instagram.
Speaker:I'm at the runnerbeans. Or, uh, you can
Speaker:email me at therunnerbeans@gmail.com and
Speaker:don't forget, you can save on all your fueling needs at xmiles m
Speaker:your one stop nutrition shop with the code
Speaker:c e r
Speaker:podpod ten. That's
Speaker:c e r po d ten
Speaker:for 10%. Uh, off sitewide
Speaker:tune in next time for episodes covering carb
Speaker:loading. We've got caffeine and performance where
Speaker:we really deep dive into the nitty gritty about
Speaker:why caffeine helps us, uh, perform
Speaker:better. And another episode
Speaker:on why everyone in the endurance world is talking about
Speaker:CBD right now. So make sure to subscribe,
Speaker:give us a rating and review and we
Speaker:will see you or hear from you next time.
Speaker:Tune in next time for episodes covering carb loading.
Speaker:With Featherstone nutrition, caffeine and
Speaker:performance, we're going to deep dive into the nitty gritty
Speaker:on why and how caffeine impacts
Speaker:performance and, um, discuss why everyone in the
Speaker:endurance world is talking about CBD right now.
Speaker:So make sure you subscribe, like
Speaker:leave us a rating and review all the good stuff. Love to
Speaker:hear from you. Slide into our DMs, give
Speaker:us a follow and we will hopefully
Speaker:join you on your run or your commute or
Speaker:just going to sleep. I listen to podcasts when I'm on the way to
Speaker:sleep. Um, when I'm trying to go to sleep
Speaker:so
Speaker:why do I do this?
Speaker:Give us a, like,
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Speaker:leave us a rating and review. Get in touch, tell
Speaker:us what you want to hear about, and hopefully we
Speaker:will join you on your next run, your commute,
Speaker:or. I personally listen to a lot of podcasts, and I'm trying to go to
Speaker:sleep, so maybe that's where you're listening to this now. And,
Speaker:um, have a great
Speaker:weekend.
Speaker:Bye.
