1 00:00:00,160 --> 00:00:03,000 Speaker 1: And there's so much strength and flexibility when you see 2 00:00:03,000 --> 00:00:06,280 Speaker 1: that you can adapt and adjust and still be able 3 00:00:06,360 --> 00:00:09,360 Speaker 1: to accomplish the outcome. And it might not have looked 4 00:00:09,360 --> 00:00:11,399 Speaker 1: how you had the initial picture in your mind of 5 00:00:11,440 --> 00:00:14,160 Speaker 1: like this is what I see, but you still got 6 00:00:14,160 --> 00:00:16,840 Speaker 1: it done and knowing that you have the ability to 7 00:00:16,880 --> 00:00:20,400 Speaker 1: be gracious with yourself and flexible and that's actually like strength. 8 00:00:34,800 --> 00:00:35,559 Speaker 2: What is going on? 9 00:00:35,640 --> 00:00:39,000 Speaker 3: Hurdler's Emily a Body Here. You are listening to another 10 00:00:39,159 --> 00:00:43,040 Speaker 3: installment of Hurdle Moment from Hurdle, a wellness focused podcast. 11 00:00:43,080 --> 00:00:45,960 Speaker 3: Reconnect with everyone from your favorite athletes to top experts 12 00:00:46,000 --> 00:00:49,440 Speaker 3: and industry CEOs about their highest highs, toughest moments, and 13 00:00:49,800 --> 00:00:53,240 Speaker 3: everything in between. We all go through hurdles in life, 14 00:00:53,320 --> 00:00:55,960 Speaker 3: and my goal through these discussions is to empower you 15 00:00:56,120 --> 00:00:59,360 Speaker 3: to better navigate yours and move with intention so that 16 00:00:59,400 --> 00:01:02,320 Speaker 3: you can struve towards your own big potential and of 17 00:01:02,400 --> 00:01:07,960 Speaker 3: course have some fun along the way. For today's episode, 18 00:01:08,160 --> 00:01:13,120 Speaker 3: I am talking about something pretty steamy and that is 19 00:01:13,240 --> 00:01:19,120 Speaker 3: hot weather running. I'm bringing in some reinforcements via my friend, 20 00:01:19,400 --> 00:01:23,720 Speaker 3: my dear coach, Rebecca Stow. She is a coach in 21 00:01:24,160 --> 00:01:27,200 Speaker 3: New York City for Nike Running. She is also teaming 22 00:01:27,280 --> 00:01:30,520 Speaker 3: up with a group called Endorphins, leading them through their. 23 00:01:30,600 --> 00:01:33,520 Speaker 2: Marathon project this year, and we are so. 24 00:01:33,520 --> 00:01:37,440 Speaker 3: Lucky to have her and her expertise today for the show. 25 00:01:37,920 --> 00:01:41,720 Speaker 3: Like I said, all things summer, hot weather running there. 26 00:01:41,840 --> 00:01:45,720 Speaker 3: It have been gosh, so many messages coming in both 27 00:01:45,880 --> 00:01:48,880 Speaker 3: to my inbox as well as my DMS. People just 28 00:01:49,000 --> 00:01:51,840 Speaker 3: struggling to navigate this time of year when it comes 29 00:01:51,920 --> 00:01:55,920 Speaker 3: to logging miles outside. And it's understandable, right heat makes 30 00:01:55,960 --> 00:01:59,720 Speaker 3: training feel really difficult and running is already difficult as 31 00:01:59,720 --> 00:02:02,400 Speaker 3: it is, so we're chatting about it. We're giving you 32 00:02:02,440 --> 00:02:06,040 Speaker 3: the best practice strategies that can help you ace your 33 00:02:06,160 --> 00:02:08,359 Speaker 3: runs even when the run. 34 00:02:08,440 --> 00:02:10,639 Speaker 2: Feels hard and hot. 35 00:02:11,320 --> 00:02:15,000 Speaker 3: Talking about everything today from the importance of grace and hydration, 36 00:02:15,200 --> 00:02:17,320 Speaker 3: how much you should be drinking and if you should 37 00:02:17,360 --> 00:02:21,680 Speaker 3: be thinking about something besides water spoiler alert yes, and 38 00:02:21,800 --> 00:02:25,160 Speaker 3: also how you may need to mix up your fueling 39 00:02:25,280 --> 00:02:29,919 Speaker 3: strategy on warm days, plus being cognizant of your RPE 40 00:02:30,120 --> 00:02:34,359 Speaker 3: that's rate of perceived exertion. We also touch on gear 41 00:02:34,720 --> 00:02:39,120 Speaker 3: Y Cotton is not your VFF on warm days and 42 00:02:39,600 --> 00:02:42,760 Speaker 3: Stoe coaches us on the specifics on how to tailor 43 00:02:42,880 --> 00:02:46,000 Speaker 3: your run. If we are dialing things down to accommodate 44 00:02:46,000 --> 00:02:49,600 Speaker 3: for the heat, that means shifting paces, splitting a run 45 00:02:49,720 --> 00:02:53,800 Speaker 3: up into multiple parts, swapping the run altogether for something 46 00:02:54,040 --> 00:02:59,200 Speaker 3: like a bike session. The options are limitless. I cannot 47 00:02:59,200 --> 00:03:01,880 Speaker 3: reiterate this. And if you are struggling these days because 48 00:03:01,919 --> 00:03:04,160 Speaker 3: it is warm outside and you just feel like you 49 00:03:04,240 --> 00:03:07,120 Speaker 3: have zero fitness, you are certainly not alone and you 50 00:03:07,160 --> 00:03:09,320 Speaker 3: do not have zero fitness. 51 00:03:09,400 --> 00:03:10,400 Speaker 2: I promise you so. 52 00:03:10,880 --> 00:03:14,239 Speaker 3: Lots of good tips, tricks, suggestions in this episode. Make 53 00:03:14,280 --> 00:03:16,799 Speaker 3: sure you share it with a friend, someone who may 54 00:03:17,040 --> 00:03:21,200 Speaker 3: need this helpful push in the right direction, and also 55 00:03:21,680 --> 00:03:24,200 Speaker 3: put it in your social media story. Throw it on Instagram, 56 00:03:24,280 --> 00:03:26,640 Speaker 3: throw it on Facebook, throw it on TikTok, wherever you 57 00:03:26,680 --> 00:03:31,880 Speaker 3: want link the show. Sharing it is always always so appreciated. 58 00:03:32,320 --> 00:03:35,840 Speaker 3: Make sure you're following along with Hurdle over on Instagram. 59 00:03:35,880 --> 00:03:39,040 Speaker 3: It's over at Hurdle podcast. I myself, I'm over at 60 00:03:39,080 --> 00:03:42,840 Speaker 3: Emily a body. Last little bit of housekeeping. Sign up 61 00:03:42,880 --> 00:03:45,560 Speaker 3: for the weekly Hurdle newsletter. It brings so much the 62 00:03:45,600 --> 00:03:50,480 Speaker 3: same motivation, inspiration, things you love from the show, recommendations, 63 00:03:50,760 --> 00:03:54,840 Speaker 3: gear picks, what I'm watching. The list is endlest directly 64 00:03:54,880 --> 00:03:58,480 Speaker 3: into your inbox every single Friday, and it is absolutely free. 65 00:03:58,600 --> 00:04:02,560 Speaker 3: The link to subscribe is in the show notes. With that, 66 00:04:03,240 --> 00:04:15,560 Speaker 3: let's get to it. Let's get to hurtling. Today, I'm 67 00:04:15,600 --> 00:04:18,720 Speaker 3: sitting down with Rebecca Stow. She coaches here in New 68 00:04:18,800 --> 00:04:22,880 Speaker 3: York City for Nike Running. She's also newly working with 69 00:04:23,080 --> 00:04:26,839 Speaker 3: the Endorphins Project for their fall marathon series. 70 00:04:26,880 --> 00:04:27,679 Speaker 2: How are you doing today? 71 00:04:27,839 --> 00:04:29,800 Speaker 4: I'm doing great. Thanks for having me man. 72 00:04:29,880 --> 00:04:34,679 Speaker 3: I love an eloquently put introduction, so good. I also 73 00:04:34,760 --> 00:04:37,760 Speaker 3: love repeat guests on the show. It makes my job 74 00:04:37,800 --> 00:04:41,239 Speaker 3: so much easier. And friends on the show absolutely thanks 75 00:04:41,240 --> 00:04:43,880 Speaker 3: for coming in. You came in in just the nick 76 00:04:43,920 --> 00:04:46,880 Speaker 3: of time. Let me tell you, because I'm getting a 77 00:04:46,880 --> 00:04:49,520 Speaker 3: lot of messages from miserable people. 78 00:04:50,560 --> 00:04:52,440 Speaker 4: I wonder why, Oh. 79 00:04:52,320 --> 00:04:54,840 Speaker 3: Maybe because we are in the prime of summer and 80 00:04:54,880 --> 00:04:57,840 Speaker 3: everyone is like, I am no longer fit. I have 81 00:04:57,920 --> 00:05:01,240 Speaker 3: all of these fitness goals and I feel as though 82 00:05:01,320 --> 00:05:05,080 Speaker 3: I'm dying an sos Yeah, I sent you one of 83 00:05:05,080 --> 00:05:07,960 Speaker 3: those texts last weekend, so naturally, I was like, you 84 00:05:08,000 --> 00:05:10,120 Speaker 3: know who should come in and talk about hot weather running. 85 00:05:10,520 --> 00:05:11,320 Speaker 2: It's Rebecca Sto. 86 00:05:11,520 --> 00:05:14,360 Speaker 4: It was a literal sos so it's led with SOS. 87 00:05:14,480 --> 00:05:17,760 Speaker 3: It was not just the letters SOS. It was the 88 00:05:17,880 --> 00:05:22,120 Speaker 3: emoji SOS. It said coach SOS. And I needed to 89 00:05:22,240 --> 00:05:24,800 Speaker 3: start with that so that you knew there was sincere. 90 00:05:25,160 --> 00:05:26,920 Speaker 3: There was a sincere nature in the text. 91 00:05:27,000 --> 00:05:29,279 Speaker 4: No, absolutely, I was there. I think it was under 92 00:05:29,320 --> 00:05:33,360 Speaker 4: a minute response time. So we were on it troubleshooting, 93 00:05:33,440 --> 00:05:34,800 Speaker 4: We were on it from the gun. 94 00:05:34,960 --> 00:05:35,400 Speaker 2: Yeah. 95 00:05:35,440 --> 00:05:38,520 Speaker 3: So from experience, let me just say that it's always 96 00:05:38,520 --> 00:05:40,520 Speaker 3: so interesting, right because we get to this time of year, 97 00:05:40,600 --> 00:05:43,760 Speaker 3: it's July, if you're gearing up for a fall marathon, 98 00:05:44,000 --> 00:05:47,320 Speaker 3: you're starting to really rank up the mileage, and in 99 00:05:47,360 --> 00:05:50,640 Speaker 3: that experience, there is, without fail, and I can speak 100 00:05:50,640 --> 00:05:56,000 Speaker 3: from my personal experience, a at least two to three 101 00:05:56,080 --> 00:05:59,160 Speaker 3: runs where you question all of your life decisions and 102 00:05:59,520 --> 00:06:02,520 Speaker 3: if you are actually still human because it's so hot, 103 00:06:03,040 --> 00:06:05,120 Speaker 3: and last weekend during the heat wave here in New 104 00:06:05,200 --> 00:06:07,680 Speaker 3: York was certainly an opportunity for many of us to 105 00:06:07,760 --> 00:06:08,720 Speaker 3: indulge in that feeling. 106 00:06:08,880 --> 00:06:09,279 Speaker 4: Yeah. 107 00:06:09,320 --> 00:06:12,560 Speaker 1: Absolutely, I think it's also that sweet spot where you're 108 00:06:12,600 --> 00:06:16,160 Speaker 1: starting to feel the accumulation of your training in addition 109 00:06:16,320 --> 00:06:19,840 Speaker 1: to navigating it in these increased temperatures, and so you're 110 00:06:19,920 --> 00:06:24,039 Speaker 1: kind of combating I'm fatigued already because I'm starting to 111 00:06:24,080 --> 00:06:27,040 Speaker 1: feel this load that I've put on, and then you're 112 00:06:27,520 --> 00:06:31,240 Speaker 1: navigating all of these other like biomarkers that you're trying 113 00:06:31,279 --> 00:06:33,400 Speaker 1: to understand what is influencing it. 114 00:06:33,480 --> 00:06:37,200 Speaker 3: So yeah, yeah, spot on when you say other biomarkers, like, 115 00:06:37,360 --> 00:06:38,680 Speaker 3: give some context on that. 116 00:06:39,480 --> 00:06:42,680 Speaker 1: Yeah, I mean the external and environment that you're navigating, 117 00:06:42,720 --> 00:06:46,120 Speaker 1: also your internal biomarkers of like just overall fatigue and 118 00:06:46,279 --> 00:06:49,520 Speaker 1: if you're seeing as good a recovery, So it could 119 00:06:49,520 --> 00:06:51,279 Speaker 1: be that it's the weather. It could be that it's 120 00:06:51,720 --> 00:06:53,599 Speaker 1: just where you're at in your training that you're feeling. 121 00:06:53,880 --> 00:06:57,520 Speaker 1: I think environmentally, there are so many factors that go 122 00:06:57,560 --> 00:07:00,880 Speaker 1: into play with the heat and humidity and then navigating 123 00:07:00,920 --> 00:07:03,520 Speaker 1: heart rate pace, all of those pieces. 124 00:07:03,160 --> 00:07:03,960 Speaker 2: And all adds up. 125 00:07:04,160 --> 00:07:07,480 Speaker 3: Our goal today is to really break down the things 126 00:07:07,560 --> 00:07:10,480 Speaker 3: that someone should keep in mind if they are choosing 127 00:07:10,520 --> 00:07:14,240 Speaker 3: to run when it is warm outside. Now, first and foremost, 128 00:07:14,560 --> 00:07:16,640 Speaker 3: I think it is important for us to kick off 129 00:07:16,640 --> 00:07:18,080 Speaker 3: this discussion. 130 00:07:18,400 --> 00:07:19,640 Speaker 2: Leading with grace. 131 00:07:20,240 --> 00:07:21,120 Speaker 4: Yes, I've got it. 132 00:07:21,240 --> 00:07:24,440 Speaker 3: You got to start off by being kind to yourself 133 00:07:24,480 --> 00:07:26,920 Speaker 3: and knowing when it's okay to push it and when 134 00:07:26,960 --> 00:07:27,920 Speaker 3: it's okay to call it. 135 00:07:27,960 --> 00:07:32,080 Speaker 1: Yep, and knowing that because of the factors that are 136 00:07:32,120 --> 00:07:35,760 Speaker 1: at play, it's not gonna it might not be pretty right, 137 00:07:35,840 --> 00:07:38,080 Speaker 1: and being okay with that, like we're going to get 138 00:07:38,080 --> 00:07:39,800 Speaker 1: it done and we're going to be flexible. We're go 139 00:07:39,880 --> 00:07:43,640 Speaker 1: give ourselves space and grace to navigate whatever that day holds. 140 00:07:44,080 --> 00:07:47,400 Speaker 1: But it might have to look a little bit less 141 00:07:47,440 --> 00:07:50,480 Speaker 1: than ideal. Right, it can't be the perfect picture, but 142 00:07:50,480 --> 00:07:52,400 Speaker 1: there are ways for us to adjust, and that might 143 00:07:52,440 --> 00:07:55,200 Speaker 1: be dropping a few of the miles onto a bike, 144 00:07:55,520 --> 00:07:57,400 Speaker 1: or getting back inside and doing some of it on 145 00:07:57,440 --> 00:08:00,360 Speaker 1: the treadmill, or breaking it up and doing more evening, 146 00:08:00,440 --> 00:08:03,560 Speaker 1: or getting up earlier. Like there's so many which has 147 00:08:03,600 --> 00:08:07,600 Speaker 1: its own impact, right, is trying to navigate your whole 148 00:08:07,640 --> 00:08:11,280 Speaker 1: pre run long run routine two hours shifted up is 149 00:08:11,560 --> 00:08:13,400 Speaker 1: totally different, but it is totally different. 150 00:08:13,400 --> 00:08:17,000 Speaker 3: And I think that when we're talking about deviating from 151 00:08:17,040 --> 00:08:20,600 Speaker 3: the original plan, being okay with the fact that the 152 00:08:20,640 --> 00:08:23,920 Speaker 3: best plans are written in pencil, and knowing that there 153 00:08:24,040 --> 00:08:26,520 Speaker 3: are going to be circumstances, whether it is in this 154 00:08:26,640 --> 00:08:29,520 Speaker 3: context dealing with the weather and the heat or something 155 00:08:29,560 --> 00:08:31,320 Speaker 3: else that pops up in your life. And sometimes you're 156 00:08:31,360 --> 00:08:33,560 Speaker 3: going to need to make a change, and that change 157 00:08:34,000 --> 00:08:37,040 Speaker 3: is okay. Now you talked about, or you touched on, 158 00:08:37,200 --> 00:08:39,199 Speaker 3: some of the different ways that we could deviate a 159 00:08:39,240 --> 00:08:41,320 Speaker 3: little bit or modify. I feel like that's a better 160 00:08:41,320 --> 00:08:44,560 Speaker 3: word in this circumstance. Is it okay to stop? And 161 00:08:45,080 --> 00:08:46,839 Speaker 3: is it okay if I split it up? Talk a 162 00:08:46,880 --> 00:08:47,600 Speaker 3: little bit on that. 163 00:08:47,960 --> 00:08:49,960 Speaker 4: Yeah, yeah, it is okay to stop. 164 00:08:50,320 --> 00:08:52,840 Speaker 1: Number One, you always have to be listening your body 165 00:08:52,880 --> 00:08:56,000 Speaker 1: and that like rate of perceived exertion so RPE, and 166 00:08:56,480 --> 00:09:00,400 Speaker 1: understanding what the influence of the environmental factors are and 167 00:09:00,440 --> 00:09:03,600 Speaker 1: how that's going to change how hard your body's working. 168 00:09:03,800 --> 00:09:03,959 Speaker 4: Right. 169 00:09:04,280 --> 00:09:06,839 Speaker 1: I am a big fan of splitting runs if you're 170 00:09:06,840 --> 00:09:08,360 Speaker 1: really starting to feel the accumulation. 171 00:09:08,559 --> 00:09:09,160 Speaker 4: Say you have a. 172 00:09:09,080 --> 00:09:10,959 Speaker 1: Two hour run on deck for that long run over 173 00:09:10,960 --> 00:09:12,800 Speaker 1: the weekend, you could do an hour in the morning 174 00:09:12,840 --> 00:09:15,480 Speaker 1: and an hour in the evening. Is it the same 175 00:09:15,520 --> 00:09:18,520 Speaker 1: exact thing. No, it's not the same exact thing. It's 176 00:09:18,600 --> 00:09:21,800 Speaker 1: two separate runs. But you're still checking the box and 177 00:09:21,840 --> 00:09:24,160 Speaker 1: you're still getting it done. And I think where the 178 00:09:24,200 --> 00:09:28,080 Speaker 1: confidence comes is knowing that you were flexible, but you 179 00:09:28,160 --> 00:09:32,160 Speaker 1: stuck to the plan in a way that actually builds 180 00:09:32,160 --> 00:09:33,840 Speaker 1: you up to have more confidence on race day. 181 00:09:34,000 --> 00:09:35,719 Speaker 4: Right, Ultimately, I. 182 00:09:35,679 --> 00:09:39,320 Speaker 3: Mean that's what all of these pivots offer us, right, 183 00:09:39,440 --> 00:09:42,800 Speaker 3: They remind us that although it is hard, we are 184 00:09:42,880 --> 00:09:44,080 Speaker 3: also capable. 185 00:09:44,280 --> 00:09:45,600 Speaker 2: It's a both situation. 186 00:09:45,920 --> 00:09:48,960 Speaker 1: Yeah, and there's so much strength and flexibility when you 187 00:09:49,000 --> 00:09:52,080 Speaker 1: see that you can adapt and adjust and still be 188 00:09:52,200 --> 00:09:56,040 Speaker 1: able to accomplish the outcome. Right, And it might not 189 00:09:56,080 --> 00:09:58,080 Speaker 1: have looked how you had the initial picture in your 190 00:09:58,120 --> 00:10:00,719 Speaker 1: mind of like this is what I see, but you 191 00:10:00,800 --> 00:10:02,760 Speaker 1: still got it done and knowing that you have the 192 00:10:02,800 --> 00:10:07,080 Speaker 1: ability to be gracious with yourself and flexible and that's 193 00:10:07,080 --> 00:10:08,120 Speaker 1: actually like strength. 194 00:10:08,400 --> 00:10:09,760 Speaker 2: Yeah, that's total strength. 195 00:10:09,880 --> 00:10:12,400 Speaker 3: So we're talking first and foremost about the importance of 196 00:10:12,440 --> 00:10:15,720 Speaker 3: grace when it comes to having to deviate or alter 197 00:10:16,040 --> 00:10:20,920 Speaker 3: the plan. Now in warm weather conditions. The next thing 198 00:10:21,320 --> 00:10:24,680 Speaker 3: that is natural to speak on is hydration. So what 199 00:10:24,840 --> 00:10:27,480 Speaker 3: does someone need to keep in mind when it comes 200 00:10:27,520 --> 00:10:31,240 Speaker 3: to their hydration strategy on a warmer than average day? 201 00:10:31,200 --> 00:10:33,920 Speaker 4: Yeah, absolutely need water. You know, electrolytes. 202 00:10:34,600 --> 00:10:38,000 Speaker 1: There are so many different incredible companies and brands that 203 00:10:38,400 --> 00:10:42,800 Speaker 1: have great resources making sure that you're getting all of 204 00:10:42,840 --> 00:10:45,280 Speaker 1: those electrolytes back in I recently did a sweat test 205 00:10:45,360 --> 00:10:48,960 Speaker 1: with a Knix sensor. I had no idea. I've been 206 00:10:49,000 --> 00:10:53,319 Speaker 1: running for seventeen years, something longer longer than I haven't 207 00:10:53,320 --> 00:10:56,360 Speaker 1: been running. Yeah, and I had never actually really dove 208 00:10:56,440 --> 00:11:00,560 Speaker 1: into that. And I was losing forty ounce of water 209 00:11:01,160 --> 00:11:06,120 Speaker 1: in a run, in an hour run, and realizing I 210 00:11:06,160 --> 00:11:09,080 Speaker 1: just wasn't taking in enough. And so every twenty minutes 211 00:11:09,120 --> 00:11:11,360 Speaker 1: you need to be taking in some electrolytes, you need 212 00:11:11,400 --> 00:11:15,080 Speaker 1: to take in water combination of the two, and it's 213 00:11:15,120 --> 00:11:17,520 Speaker 1: going to be more often than you think you need it, 214 00:11:17,559 --> 00:11:21,000 Speaker 1: but just stay consistent with that four to six ounces 215 00:11:21,040 --> 00:11:22,120 Speaker 1: every twenty minutes or so. 216 00:11:22,280 --> 00:11:22,559 Speaker 2: Okay. 217 00:11:22,600 --> 00:11:24,960 Speaker 3: Yeah, and that's where we hear that phrase fuel early 218 00:11:25,040 --> 00:11:28,080 Speaker 3: and often, right, So it's not just the hydration, but 219 00:11:28,120 --> 00:11:31,400 Speaker 3: it's also whatever your go to fuel might be, whether 220 00:11:31,520 --> 00:11:34,319 Speaker 3: that is for me, I use the U Can gels. 221 00:11:34,600 --> 00:11:37,320 Speaker 3: But if you're a Morten fan, if you're a Choose fan, 222 00:11:37,400 --> 00:11:40,000 Speaker 3: if you're a got a Stroop Waffle fan, like what, 223 00:11:40,120 --> 00:11:42,640 Speaker 3: there's so many options out there, So make sure that 224 00:11:42,679 --> 00:11:45,840 Speaker 3: you're leaning into both your hydration strategy and of course 225 00:11:45,880 --> 00:11:49,120 Speaker 3: you're fueling. Now on that note, you mentioned that key buzzword, 226 00:11:49,200 --> 00:11:50,200 Speaker 3: and that's electrolytes. 227 00:11:50,320 --> 00:11:52,560 Speaker 2: So knowing as you did. 228 00:11:52,600 --> 00:11:55,200 Speaker 3: You took the time to do that NIXT sensor test 229 00:11:55,240 --> 00:11:58,080 Speaker 3: while save that five times fast, and you learned about 230 00:11:58,120 --> 00:12:01,240 Speaker 3: your sweat profile, right, which is actually really helpful information. 231 00:12:01,280 --> 00:12:04,000 Speaker 3: I would encourage anyone to kind of I'm trying to 232 00:12:04,000 --> 00:12:05,840 Speaker 3: think about, like how the regular person would be able 233 00:12:05,840 --> 00:12:06,600 Speaker 3: to do something like that. 234 00:12:06,720 --> 00:12:09,160 Speaker 1: Yeah, well I'm lucky because it was just a friend 235 00:12:09,200 --> 00:12:12,000 Speaker 1: of mine, Rob Dalto, bought it for himself. He's just 236 00:12:12,040 --> 00:12:13,959 Speaker 1: a super curious person and he offered to let me 237 00:12:14,000 --> 00:12:16,360 Speaker 1: try it. But you can also get the Gatorade GX 238 00:12:16,400 --> 00:12:18,880 Speaker 1: patches and those are going to give you pretty good feedback. 239 00:12:19,320 --> 00:12:20,680 Speaker 1: I think you can get two in a pack for 240 00:12:20,720 --> 00:12:24,520 Speaker 1: twenty bucks, really simple. It's a good place to start, 241 00:12:24,640 --> 00:12:26,040 Speaker 1: just to have a little. 242 00:12:25,760 --> 00:12:26,440 Speaker 4: Bit more insight. 243 00:12:26,600 --> 00:12:30,160 Speaker 1: And I think all of all of what marathon training 244 00:12:30,200 --> 00:12:32,480 Speaker 1: is all running is learning about yourself and like teaching, 245 00:12:32,960 --> 00:12:35,400 Speaker 1: treating yourself like you're an experiment, and so it's just 246 00:12:35,440 --> 00:12:37,960 Speaker 1: a chance for you to learn and gather more insight. 247 00:12:38,200 --> 00:12:40,960 Speaker 3: Yeah, so you know, basically the goal here by using 248 00:12:41,000 --> 00:12:42,840 Speaker 3: one of these, and I love that that Gatoraided one 249 00:12:42,920 --> 00:12:45,880 Speaker 3: is certainly pretty affordable. So the goal through using something 250 00:12:45,920 --> 00:12:48,679 Speaker 3: like that is to learn about the composition of your sweat, 251 00:12:48,679 --> 00:12:51,760 Speaker 3: which sounds kind of nerdy, but it's actually super valuable, right, 252 00:12:51,800 --> 00:12:54,439 Speaker 3: because then you have a better idea of what liquids 253 00:12:54,480 --> 00:12:56,400 Speaker 3: you could be reaching for on the regular to better 254 00:12:56,480 --> 00:12:59,480 Speaker 3: fuel your body. So I know, for instance, that I 255 00:12:59,520 --> 00:13:03,120 Speaker 3: am a high salt sweater, So knowing that I know, like, 256 00:13:03,200 --> 00:13:06,000 Speaker 3: okay for me reaching for an element packet which has 257 00:13:06,040 --> 00:13:09,079 Speaker 3: a thousand milligrams of sodium in one of those packets, 258 00:13:09,280 --> 00:13:11,600 Speaker 3: Dispersing that throughout my run could be really helpful for 259 00:13:11,640 --> 00:13:14,040 Speaker 3: me versus someone who may not have as high of 260 00:13:14,040 --> 00:13:16,640 Speaker 3: as salt concentration in their sweat. They may not need 261 00:13:16,679 --> 00:13:19,160 Speaker 3: that much salt all in one go, right, So it's 262 00:13:19,200 --> 00:13:21,840 Speaker 3: really helpful to learn about you and your body and 263 00:13:21,920 --> 00:13:25,400 Speaker 3: again stressing this to the max, making sure that, especially 264 00:13:25,520 --> 00:13:30,280 Speaker 3: during the hot runs, you're really conscious of reintroducing those 265 00:13:30,280 --> 00:13:31,560 Speaker 3: electrolyte into your system. 266 00:13:31,720 --> 00:13:34,040 Speaker 1: Absolutely, And that goes for when you're at Race DA 267 00:13:34,120 --> 00:13:36,679 Speaker 1: two and you're on the course and if you are 268 00:13:36,720 --> 00:13:40,120 Speaker 1: grabbing from a station, just stop and take a drink. 269 00:13:40,160 --> 00:13:44,520 Speaker 1: Like last year at New York, a incredibly challenging day 270 00:13:44,520 --> 00:13:47,880 Speaker 1: for anybody that was there, and I think that that 271 00:13:48,000 --> 00:13:49,640 Speaker 1: was one of the best things. I personally was like 272 00:13:49,760 --> 00:13:51,640 Speaker 1: I threw all times out the windows, like I'm going 273 00:13:51,679 --> 00:13:54,840 Speaker 1: to stop and make sure I get all this fluid down, Like, yes, 274 00:13:54,880 --> 00:13:56,360 Speaker 1: maybe you have a time goal, but if it's a 275 00:13:56,400 --> 00:13:58,920 Speaker 1: hot day, take care of your body first, it's not 276 00:13:58,960 --> 00:14:00,720 Speaker 1: going to be able to do it to do if 277 00:14:00,720 --> 00:14:01,880 Speaker 1: you're not caring. 278 00:14:02,040 --> 00:14:05,319 Speaker 3: No wonder why everyone is so mad about the marathon 279 00:14:05,440 --> 00:14:08,360 Speaker 3: trials situation. Yeah, those of you that may have missed out, well, 280 00:14:08,400 --> 00:14:11,120 Speaker 3: this episode is pretty timely then, because it'll be coming 281 00:14:11,200 --> 00:14:14,439 Speaker 3: out a week after that announcement. They're planning to run 282 00:14:14,720 --> 00:14:19,360 Speaker 3: the US Olympic Marathon trials at twelve pm in Orlando, 283 00:14:19,400 --> 00:14:20,840 Speaker 3: Florida in February. 284 00:14:20,880 --> 00:14:21,640 Speaker 2: And I believe I. 285 00:14:21,600 --> 00:14:24,080 Speaker 3: Saw that the average high is like in the eighties, right, 286 00:14:24,240 --> 00:14:27,360 Speaker 3: So knowing that, it's like, what are you doing to 287 00:14:27,400 --> 00:14:31,400 Speaker 3: these athletes? Their well being questionably is being put at 288 00:14:31,440 --> 00:14:34,280 Speaker 3: stake for the goal of being able to air this 289 00:14:34,320 --> 00:14:37,560 Speaker 3: broadcast to people on NBC, which is just crazy. 290 00:14:37,680 --> 00:14:40,320 Speaker 1: Yeah, And I mean we already had a test run 291 00:14:40,320 --> 00:14:43,080 Speaker 1: of that in LA and we saw how challenging that 292 00:14:43,200 --> 00:14:46,040 Speaker 1: was for athletes there. These are high, high level spend 293 00:14:46,040 --> 00:14:49,240 Speaker 1: their entire lives focusing on this. They have the best 294 00:14:49,280 --> 00:14:51,880 Speaker 1: resources out there and that's still impacting them. Right, So 295 00:14:52,000 --> 00:14:54,120 Speaker 1: even that goes back to the grace of like, if 296 00:14:54,120 --> 00:14:56,640 Speaker 1: this is happening to the best of the best, know 297 00:14:56,800 --> 00:15:01,360 Speaker 1: that we as normal people are going to be impacted 298 00:15:01,400 --> 00:15:01,720 Speaker 1: as well. 299 00:15:01,760 --> 00:15:03,160 Speaker 4: So give yourself space. 300 00:15:03,040 --> 00:15:05,880 Speaker 3: Right, Okay, So we talked about hydration importance and then 301 00:15:06,080 --> 00:15:08,120 Speaker 3: slowly touched on fueling. 302 00:15:08,160 --> 00:15:09,280 Speaker 2: Is there anything that needs. 303 00:15:09,080 --> 00:15:12,120 Speaker 3: To shift in your overall fueling strategy what we're talking 304 00:15:12,160 --> 00:15:13,040 Speaker 3: about a hot day. 305 00:15:13,480 --> 00:15:16,080 Speaker 1: I would say just being cognizant of what sits well 306 00:15:16,080 --> 00:15:19,560 Speaker 1: in your stomach. I know that heat impacts GI distress 307 00:15:19,600 --> 00:15:21,480 Speaker 1: in a different way, and that's going to be so 308 00:15:21,600 --> 00:15:23,880 Speaker 1: individual and I'm not a nutritious so I'm not even 309 00:15:23,920 --> 00:15:26,120 Speaker 1: going to try to touch on it. But that's worth 310 00:15:26,120 --> 00:15:30,960 Speaker 1: playing with, right and on your training days, varying what 311 00:15:31,000 --> 00:15:34,560 Speaker 1: you're taking in, seeing how it sits and unfortunately that 312 00:15:34,600 --> 00:15:39,240 Speaker 1: could just be a trial and error experience, but those simple, 313 00:15:39,640 --> 00:15:44,240 Speaker 1: easily digestible carbohydrates knowing what works for you, and I. 314 00:15:44,200 --> 00:15:46,960 Speaker 3: Also wouldn't be too hard on yourself if you've been 315 00:15:47,080 --> 00:15:49,280 Speaker 3: using something and it has conventionally worked for you and 316 00:15:49,280 --> 00:15:51,880 Speaker 3: then on this one hot day it just isn't sitting right, 317 00:15:52,400 --> 00:15:55,400 Speaker 3: I would say, like, don't be like, oh I can 318 00:15:55,480 --> 00:15:58,400 Speaker 3: never use this again, allow yourself the grace to again 319 00:15:58,480 --> 00:16:00,920 Speaker 3: go back to that experimentation and no, like conventionally, if 320 00:16:00,920 --> 00:16:03,240 Speaker 3: it's worked for you, I wouldn't say that this one 321 00:16:03,360 --> 00:16:05,360 Speaker 3: day is the reason for you to completely write it off. 322 00:16:05,760 --> 00:16:09,600 Speaker 1: Absolutely not, but a good feedback, right, good insight to ourselves, 323 00:16:09,680 --> 00:16:12,120 Speaker 1: and maybe we play with something else for those days 324 00:16:12,200 --> 00:16:14,400 Speaker 1: or we have two options, yeah, so that we feel 325 00:16:14,480 --> 00:16:17,040 Speaker 1: again like we can be flexible when it comes to 326 00:16:18,200 --> 00:16:18,560 Speaker 1: the data. 327 00:16:18,640 --> 00:16:26,240 Speaker 5: Quote unquote perform taking a break from today's episode to 328 00:16:26,320 --> 00:16:29,320 Speaker 5: give some love to my sponsor at Element. 329 00:16:29,840 --> 00:16:31,360 Speaker 2: Y'all know I love Element. 330 00:16:31,640 --> 00:16:34,680 Speaker 3: It is a science backed electrolyte drink minx that's got 331 00:16:34,720 --> 00:16:37,880 Speaker 3: everything you need and nothing you don't. It's plant based 332 00:16:38,120 --> 00:16:43,359 Speaker 3: with no sugar, no gluten, no fillers or other sketchy ingredients. 333 00:16:43,880 --> 00:16:48,560 Speaker 3: I personally love to recharge with their grapefruit and watermelon 334 00:16:48,640 --> 00:16:50,920 Speaker 3: salt flavors. Those are my two gochu's, but they have 335 00:16:51,120 --> 00:16:55,360 Speaker 3: so many different tastes for every style, from citrus and 336 00:16:55,520 --> 00:17:00,800 Speaker 3: orange to chocolate, which TVH makes the most delicious hot 337 00:17:00,880 --> 00:17:02,240 Speaker 3: chocolate period. 338 00:17:02,640 --> 00:17:04,960 Speaker 2: Anyway, I drink my Element goodness. 339 00:17:05,000 --> 00:17:07,000 Speaker 3: I have at least one pack in a day, and 340 00:17:07,160 --> 00:17:10,480 Speaker 3: definitely two on the days that I am getting super active. 341 00:17:10,560 --> 00:17:15,000 Speaker 3: It has the perfect electrolyte ratio to help with ultimate 342 00:17:15,200 --> 00:17:19,800 Speaker 3: hydration and keep my body energized for the long run 343 00:17:19,960 --> 00:17:23,200 Speaker 3: or the long ride. Of course, they have a deal 344 00:17:23,320 --> 00:17:26,760 Speaker 3: for hurdle listeners. Head on over to drink Element dot com. 345 00:17:26,760 --> 00:17:31,239 Speaker 3: That's drink lmnt dot com slash hurdle to get a 346 00:17:31,280 --> 00:17:33,720 Speaker 3: free Element sample pack with your purchase. 347 00:17:33,800 --> 00:17:34,520 Speaker 2: Again, that is. 348 00:17:34,600 --> 00:17:38,240 Speaker 3: Drink lmnt dot com slash hurdle to get a free 349 00:17:38,400 --> 00:17:47,720 Speaker 3: sample pack with your purchase today. That word flexible you've 350 00:17:47,720 --> 00:17:50,679 Speaker 3: mentioned a few times now. We also have talked about 351 00:17:50,760 --> 00:17:55,440 Speaker 3: rate of perceived exertion. So let's wrap about how our 352 00:17:55,600 --> 00:17:58,760 Speaker 3: pe is going to inform. 353 00:17:58,320 --> 00:18:01,040 Speaker 2: The way that you attack a run on a warm day. 354 00:18:01,400 --> 00:18:02,000 Speaker 4: Yeah. 355 00:18:02,119 --> 00:18:04,240 Speaker 1: I think that it's the biggest It should be the 356 00:18:04,280 --> 00:18:07,320 Speaker 1: biggest director for you, and that you can do a 357 00:18:07,359 --> 00:18:11,760 Speaker 1: little bit of research and knowledge acquisition prior to starting 358 00:18:11,760 --> 00:18:15,399 Speaker 1: your runs by checking in finding out what the relative 359 00:18:15,480 --> 00:18:18,439 Speaker 1: humidity is with the due point. There are amazing calculators 360 00:18:18,440 --> 00:18:21,080 Speaker 1: out there that are going to help you understand what 361 00:18:21,960 --> 00:18:25,440 Speaker 1: the equivalent should be for a day based on the 362 00:18:25,480 --> 00:18:28,239 Speaker 1: heat and humidity, and that can also give you a 363 00:18:28,280 --> 00:18:30,960 Speaker 1: better understanding of what that rate of perceived desertion is. Right, 364 00:18:31,000 --> 00:18:32,920 Speaker 1: So if it's a day where the heat and humidity 365 00:18:32,960 --> 00:18:36,080 Speaker 1: is an impact of a thirty second conversion on what 366 00:18:36,119 --> 00:18:39,320 Speaker 1: your pace ought to be. If I'm looking to run 367 00:18:39,400 --> 00:18:42,199 Speaker 1: nine minute pace on my normal long runs and my 368 00:18:42,320 --> 00:18:45,040 Speaker 1: conversion is saying I need to add thirty seconds, then 369 00:18:45,080 --> 00:18:48,320 Speaker 1: I should be of taking that equivalent of if nine 370 00:18:48,320 --> 00:18:50,720 Speaker 1: minute pace is like a five effort out of ten 371 00:18:50,760 --> 00:18:53,199 Speaker 1: for me, then I should be kind of aware of 372 00:18:54,280 --> 00:18:56,320 Speaker 1: is this nine thirty looking like a five out of 373 00:18:56,359 --> 00:18:57,000 Speaker 1: ten as well? 374 00:18:57,440 --> 00:18:59,240 Speaker 4: And just really. 375 00:18:59,000 --> 00:19:02,000 Speaker 1: Listening to your body, understanding the feedback it's giving you 376 00:19:02,200 --> 00:19:04,920 Speaker 1: because you like all those biro makers' heart rate, it's 377 00:19:04,920 --> 00:19:06,720 Speaker 1: going to jump up a little bit with the heat, 378 00:19:06,840 --> 00:19:09,840 Speaker 1: and just being aware internally listening. 379 00:19:09,480 --> 00:19:11,960 Speaker 3: To your body a lot, right, because if it feels harder, 380 00:19:12,000 --> 00:19:13,720 Speaker 3: that's because it is harder for your. 381 00:19:13,560 --> 00:19:15,399 Speaker 2: Body, yeah, right, more often than not. 382 00:19:15,640 --> 00:19:17,520 Speaker 3: So even if you don't want to lean into one 383 00:19:17,560 --> 00:19:19,719 Speaker 3: of these like jazzy calculators, I think a pretty good 384 00:19:19,760 --> 00:19:22,919 Speaker 3: rule of thumb is for the regular runner. We're like 385 00:19:23,000 --> 00:19:25,760 Speaker 3: not talking about superheroes here, and we're not necessarily talking 386 00:19:25,760 --> 00:19:27,800 Speaker 3: about anyone that's going to go do the Olympic trials. 387 00:19:28,040 --> 00:19:29,960 Speaker 3: But what we are talking about is like, if you 388 00:19:30,160 --> 00:19:32,760 Speaker 3: are like me and you are heading out there and 389 00:19:32,800 --> 00:19:35,720 Speaker 3: you're like, man, this just already feels harder and you're 390 00:19:35,720 --> 00:19:39,439 Speaker 3: a mile in, be okay with slowing it down, knowing 391 00:19:39,480 --> 00:19:41,600 Speaker 3: that again, the goal is just to get it done, 392 00:19:41,720 --> 00:19:44,520 Speaker 3: and if it feels harder, it's okay that it feels harder. 393 00:19:44,720 --> 00:19:48,200 Speaker 3: And it again going to that both sentence, it can 394 00:19:48,240 --> 00:19:50,480 Speaker 3: feel harder and you can be capable. 395 00:19:50,080 --> 00:19:50,520 Speaker 2: Of doing it. 396 00:19:50,960 --> 00:19:53,159 Speaker 1: And that's where I mean having an understanding too of 397 00:19:53,160 --> 00:19:55,880 Speaker 1: your heart rate and all of that feedback and understanding 398 00:19:55,920 --> 00:19:58,560 Speaker 1: what zone you're working in you that's kind of another 399 00:19:58,680 --> 00:20:01,800 Speaker 1: level of the conversation, but it targeting that zone two 400 00:20:02,520 --> 00:20:06,040 Speaker 1: effort for these long runs is a pretty purely aerobic space. 401 00:20:06,560 --> 00:20:09,199 Speaker 1: And that goes to say too, if you want to 402 00:20:09,240 --> 00:20:11,160 Speaker 1: shift your long run and put it on the bike, 403 00:20:11,200 --> 00:20:13,680 Speaker 1: you're still targeting an energy system. Or if you want 404 00:20:13,680 --> 00:20:16,040 Speaker 1: to get on the treadmill inside, you're still targeting the 405 00:20:16,040 --> 00:20:18,760 Speaker 1: same energy system, right, And so we're just trying to 406 00:20:18,800 --> 00:20:22,280 Speaker 1: create time in those zones to train our energy systems. 407 00:20:22,320 --> 00:20:26,640 Speaker 1: So there are options in the heat to navigate those 408 00:20:26,720 --> 00:20:30,960 Speaker 1: challenges and also using that if you do need to 409 00:20:30,960 --> 00:20:34,119 Speaker 1: modify and slow that pace down, start slower, work through it, 410 00:20:34,560 --> 00:20:36,320 Speaker 1: or just keep it nice and easy, you're still getting 411 00:20:36,320 --> 00:20:37,120 Speaker 1: the same benefits. 412 00:20:37,280 --> 00:20:39,720 Speaker 3: Yeah, and I think that the bike is something that 413 00:20:39,760 --> 00:20:43,439 Speaker 3: we don't talk enough about as a tool to mimic 414 00:20:43,480 --> 00:20:45,399 Speaker 3: what you would be doing on the run. I know, 415 00:20:45,880 --> 00:20:50,520 Speaker 3: as I've been navigating the repercussions. Feels like a dramatic word, 416 00:20:50,600 --> 00:20:53,760 Speaker 3: but the circumstance that I have with my foot, I 417 00:20:53,800 --> 00:20:55,919 Speaker 3: have been leaning into the bike a lot just to 418 00:20:56,680 --> 00:21:00,520 Speaker 3: ramp up my time doing more of this aerobic training 419 00:21:00,800 --> 00:21:04,440 Speaker 3: and gaining the same benefits without putting that unnecessary stress 420 00:21:04,560 --> 00:21:07,320 Speaker 3: on my body on my foot. So know that there 421 00:21:07,359 --> 00:21:10,080 Speaker 3: are other options and not to be hard on yourself. Again, 422 00:21:10,160 --> 00:21:12,040 Speaker 3: if it looks different than you envisioned, it to be 423 00:21:12,320 --> 00:21:15,280 Speaker 3: something else to think about when it comes to a 424 00:21:15,320 --> 00:21:17,719 Speaker 3: warm weather run. There are certain things that you want 425 00:21:17,760 --> 00:21:19,359 Speaker 3: to keep in mind when it comes to getting dressed 426 00:21:19,400 --> 00:21:20,320 Speaker 3: and getting out the door. 427 00:21:20,320 --> 00:21:21,640 Speaker 2: Where does someone begin. 428 00:21:22,960 --> 00:21:25,040 Speaker 1: Yeah, I think first of all, I want to say 429 00:21:25,240 --> 00:21:28,240 Speaker 1: sweating is also good, right, So if you find yourself 430 00:21:28,240 --> 00:21:30,720 Speaker 1: sweating out there, it's okay, but we can, we can 431 00:21:30,920 --> 00:21:35,679 Speaker 1: use fabrics in different like wicking materials to really support 432 00:21:36,240 --> 00:21:41,040 Speaker 1: our cooling and thermogenesis. Right, So having I love socks 433 00:21:41,040 --> 00:21:44,280 Speaker 1: and shoes. Your wrists and your feet are a hue 434 00:21:44,320 --> 00:21:47,760 Speaker 1: in your head obviously, are really really like strong cooling 435 00:21:47,760 --> 00:21:51,080 Speaker 1: points in our body. So having socks that are going 436 00:21:51,119 --> 00:21:53,359 Speaker 1: to be like a synthetic blend that's going to allow 437 00:21:53,400 --> 00:21:55,879 Speaker 1: your foot to breathe and sweat the way it needs to, 438 00:21:56,320 --> 00:22:00,000 Speaker 1: as well as a shoe that has a like cooler upper. 439 00:22:00,040 --> 00:22:02,160 Speaker 1: Number one specific day, I might have said the story before, 440 00:22:02,200 --> 00:22:05,360 Speaker 1: but I was running with a friend and they were 441 00:22:05,359 --> 00:22:07,240 Speaker 1: doing a really long run. I was wearing an Alpha 442 00:22:07,240 --> 00:22:09,840 Speaker 1: Fly and they were wearing Pegs. The Alpha Fly upper 443 00:22:09,880 --> 00:22:13,520 Speaker 1: is way more breathable than the Pegasus upper just the 444 00:22:13,560 --> 00:22:16,240 Speaker 1: way that it's made, and they were starting to feel 445 00:22:16,280 --> 00:22:18,320 Speaker 1: the effects of the heat. And so we stopped midrun 446 00:22:18,359 --> 00:22:20,920 Speaker 1: and I sweet with shoes because we have the same size, 447 00:22:21,680 --> 00:22:27,360 Speaker 1: And within ten fifteen minutes, she was already cooling down 448 00:22:27,840 --> 00:22:29,800 Speaker 1: and she was already starting to feel better. So it's 449 00:22:29,840 --> 00:22:32,000 Speaker 1: just like simple things like that that you can be 450 00:22:32,040 --> 00:22:36,040 Speaker 1: strategic about ahead of time to have at your disposal 451 00:22:36,160 --> 00:22:39,720 Speaker 1: to support this and help your body. Most of the time, 452 00:22:39,760 --> 00:22:42,359 Speaker 1: when we give our bodies what it needs, it's going 453 00:22:42,440 --> 00:22:46,000 Speaker 1: to figure out a way With's what we're created to do, right, 454 00:22:46,600 --> 00:22:48,960 Speaker 1: So we're lucky that we live in an age where 455 00:22:48,960 --> 00:22:52,399 Speaker 1: we have so much technology and so many incredible like 456 00:22:52,400 --> 00:22:55,119 Speaker 1: sports scientists and researchers that are putting our shoes and 457 00:22:55,560 --> 00:23:00,480 Speaker 1: equipment together. Same thing goes for hats, glasses, having these 458 00:23:00,520 --> 00:23:05,760 Speaker 1: other lighter look like lighter shades of materials that will 459 00:23:05,800 --> 00:23:06,679 Speaker 1: also support that. 460 00:23:08,200 --> 00:23:09,400 Speaker 4: Really really, so. 461 00:23:09,359 --> 00:23:13,000 Speaker 3: What you're saying my go to wearing all black situation 462 00:23:13,320 --> 00:23:14,600 Speaker 3: might not actually. 463 00:23:14,200 --> 00:23:14,760 Speaker 2: Be serving me. 464 00:23:15,440 --> 00:23:17,960 Speaker 1: I mean, you look epic and part of it is 465 00:23:18,000 --> 00:23:21,440 Speaker 1: also psychological, So I don't know. I have an affinity 466 00:23:21,520 --> 00:23:24,960 Speaker 1: for the darker shades as well. We are New Yorkers, 467 00:23:25,000 --> 00:23:26,000 Speaker 1: we are we are. 468 00:23:26,080 --> 00:23:27,960 Speaker 3: Maybe I need to just make sure that I'm wearing 469 00:23:27,960 --> 00:23:32,120 Speaker 3: the white hat. I'm a big hat. Sunglasses like give 470 00:23:32,160 --> 00:23:35,240 Speaker 3: me as much shade and like protection as I can 471 00:23:35,320 --> 00:23:37,920 Speaker 3: from the element so that I feel kind of more 472 00:23:37,960 --> 00:23:39,879 Speaker 3: confident in my own personal bubble. 473 00:23:40,560 --> 00:23:41,560 Speaker 2: Something else to touch on. 474 00:23:41,600 --> 00:23:43,639 Speaker 3: Although I might be wearing all black, I am wearing 475 00:23:43,680 --> 00:23:47,000 Speaker 3: technical fabrics all the time. So when it comes to 476 00:23:47,440 --> 00:23:50,160 Speaker 3: you know that oversized concert tea. You're sitting here wearing 477 00:23:50,160 --> 00:23:51,639 Speaker 3: a Phoebe Birger's concert. 478 00:23:51,440 --> 00:23:51,960 Speaker 2: Tea right now. 479 00:23:52,000 --> 00:23:54,720 Speaker 3: It's cute, but it might not be your best friend 480 00:23:54,720 --> 00:23:55,960 Speaker 3: on a hot day for running. 481 00:23:56,040 --> 00:23:56,800 Speaker 2: Why is that? 482 00:23:56,840 --> 00:24:00,920 Speaker 3: What is iffy about going cotton for long efforts outside? 483 00:24:01,080 --> 00:24:03,359 Speaker 1: Yeah, just the retention of heat and the way that 484 00:24:03,440 --> 00:24:04,040 Speaker 1: it breathes. 485 00:24:04,520 --> 00:24:07,200 Speaker 3: Basically, when cotton gets wet, it stays wet, so it's 486 00:24:07,200 --> 00:24:09,760 Speaker 3: going to feel heavy on you. It's certainly not breatheable. 487 00:24:09,840 --> 00:24:12,119 Speaker 3: And that is the last thing. Like the run is 488 00:24:12,160 --> 00:24:14,040 Speaker 3: hard enough, right, so why are you going to make 489 00:24:14,119 --> 00:24:17,879 Speaker 3: this harder on you? Let's focus on again those technical fabrics, 490 00:24:18,119 --> 00:24:20,439 Speaker 3: making sure that you're wearing stuff that's breathable and that 491 00:24:20,560 --> 00:24:22,760 Speaker 3: helps you out so that you can get to where 492 00:24:22,800 --> 00:24:25,359 Speaker 3: you want to go. Something else to touch on on 493 00:24:25,440 --> 00:24:28,840 Speaker 3: the gear front is you got to think about chafing. Right, So, 494 00:24:29,160 --> 00:24:32,560 Speaker 3: of course chafing a problem regardless of the temperature outside, 495 00:24:32,680 --> 00:24:35,000 Speaker 3: but especially on hot days where we may be wearing 496 00:24:35,200 --> 00:24:40,040 Speaker 3: less materials. Be cognizant of if you are this sounds like, 497 00:24:40,119 --> 00:24:41,960 Speaker 3: I don't know what it sounds like lubing up before 498 00:24:41,960 --> 00:24:45,200 Speaker 3: you go outside. So if you're using some sort I'm 499 00:24:45,240 --> 00:24:50,119 Speaker 3: big on this spray called try slide, TRII slide, but bodyglide, 500 00:24:50,200 --> 00:24:52,080 Speaker 3: whatever it is. Putting that in the areas where you 501 00:24:52,119 --> 00:24:54,720 Speaker 3: may have hot spots or sensitive spots will set you 502 00:24:54,880 --> 00:24:58,800 Speaker 3: up for success as well. Absolutely, And then ask yourself 503 00:24:58,840 --> 00:25:01,720 Speaker 3: what could make a hot run of feel less daunting? 504 00:25:01,840 --> 00:25:02,040 Speaker 2: Right? 505 00:25:02,119 --> 00:25:05,760 Speaker 3: So maybe if you're leaning into group running, maybe if 506 00:25:05,760 --> 00:25:08,000 Speaker 3: you're leaning into listening to a certain podcast or a 507 00:25:08,040 --> 00:25:11,400 Speaker 3: certain playlist, do yourself a favor. And again, or coming 508 00:25:11,400 --> 00:25:13,880 Speaker 3: back to this term setting yourself up for success, what's 509 00:25:13,920 --> 00:25:16,680 Speaker 3: going to make this feel less difficult? 510 00:25:17,240 --> 00:25:17,720 Speaker 4: Yeah? 511 00:25:18,040 --> 00:25:21,960 Speaker 1: I think that some of that psychological side is knowing 512 00:25:22,000 --> 00:25:25,639 Speaker 1: what you need. And I mean I actually just playing 513 00:25:25,680 --> 00:25:27,800 Speaker 1: around with making reels and other things and having a 514 00:25:27,800 --> 00:25:30,520 Speaker 1: fun time doing it, just expressing a different creative side 515 00:25:30,560 --> 00:25:32,760 Speaker 1: of myself. But I was talking to a friend about 516 00:25:32,760 --> 00:25:36,920 Speaker 1: a story in college of preparing for some hotter locations 517 00:25:36,920 --> 00:25:42,119 Speaker 1: and I would purposefully challenge myself by wearing longer sleeves. 518 00:25:42,200 --> 00:25:42,400 Speaker 2: Right. 519 00:25:42,720 --> 00:25:45,040 Speaker 1: I was my college coach at the time told me 520 00:25:45,080 --> 00:25:49,399 Speaker 1: a story about Charlie Gruber, who was an Olympian in 521 00:25:49,440 --> 00:25:52,480 Speaker 1: two thousand and four. He is a jayhawk, and how 522 00:25:52,520 --> 00:25:54,959 Speaker 1: he was preparing for the Athens Olympics and in between 523 00:25:55,000 --> 00:25:57,639 Speaker 1: reps instead of standing in the shade, which when he 524 00:25:57,680 --> 00:25:59,560 Speaker 1: was drinking his water he would stand in the sun. 525 00:26:00,000 --> 00:26:02,919 Speaker 1: It's like a psychological piece as well. Obviously, we can't 526 00:26:02,960 --> 00:26:05,320 Speaker 1: deny all these other biomarkers that we need to be 527 00:26:05,400 --> 00:26:08,879 Speaker 1: aware of, and if there really is an unbearable strain, 528 00:26:08,960 --> 00:26:13,360 Speaker 1: that's like causing too much friction and unhealthy friction, right, 529 00:26:13,920 --> 00:26:17,240 Speaker 1: But there is a side of embracing it in a 530 00:26:17,240 --> 00:26:21,000 Speaker 1: way that gives you power over it, right to just 531 00:26:21,080 --> 00:26:25,680 Speaker 1: kind of play with your relationship with it. Right, And 532 00:26:26,600 --> 00:26:28,960 Speaker 1: we can't deny, obviously all of these other facts, but 533 00:26:29,000 --> 00:26:30,800 Speaker 1: there are pieces of like, Okay, I'm going to get 534 00:26:30,800 --> 00:26:32,879 Speaker 1: out there and I'm gonna embrace it, and I'm going 535 00:26:32,960 --> 00:26:35,240 Speaker 1: to support myself by having people around me that will 536 00:26:35,760 --> 00:26:37,439 Speaker 1: check me and I'll feel safe so I don't get 537 00:26:37,480 --> 00:26:39,800 Speaker 1: overwhelmed and I have the things I need. 538 00:26:40,440 --> 00:26:43,760 Speaker 4: Right, But there is a level of. 539 00:26:43,640 --> 00:26:47,560 Speaker 1: That psychological side of how can you what can you 540 00:26:47,640 --> 00:26:49,760 Speaker 1: do to kind of take your power back from it? 541 00:26:50,119 --> 00:26:52,720 Speaker 1: Because it is right and it is a conditioning too, 542 00:26:53,000 --> 00:26:55,800 Speaker 1: Like the more you're exposed to the elements to why 543 00:26:55,960 --> 00:26:58,639 Speaker 1: elite athletes go and train at altitude. Because they're exposed 544 00:26:58,640 --> 00:27:01,440 Speaker 1: to it, it changes their physiology. It's the same thing 545 00:27:01,480 --> 00:27:03,640 Speaker 1: with the heat. We will adapt and adjust the more 546 00:27:03,680 --> 00:27:07,040 Speaker 1: we're exposed to it, and you'll get better at handling 547 00:27:07,080 --> 00:27:08,120 Speaker 1: your body will learn. 548 00:27:08,359 --> 00:27:10,480 Speaker 3: And this goes back to what I was saying at 549 00:27:10,520 --> 00:27:12,600 Speaker 3: the top of this, right, Like, I had that really 550 00:27:12,680 --> 00:27:15,280 Speaker 3: rough run last weekend and I learned from it. So 551 00:27:15,400 --> 00:27:18,560 Speaker 3: now I know going into this weekend where I'm at, 552 00:27:18,960 --> 00:27:21,840 Speaker 3: what my options are and I'm asking myself these important 553 00:27:21,880 --> 00:27:24,159 Speaker 3: questions of how I can set myself up in the 554 00:27:24,160 --> 00:27:26,800 Speaker 3: best way possible. So whereas last week I went out 555 00:27:26,840 --> 00:27:29,639 Speaker 3: and tackled that run alone, this weekend, I'm tackling my 556 00:27:29,720 --> 00:27:32,280 Speaker 3: long run with a friend. I already know like what 557 00:27:32,359 --> 00:27:34,439 Speaker 3: time I'm starting it. It's going to be slightly earlier 558 00:27:34,440 --> 00:27:36,920 Speaker 3: than I did last week. I have my roots set out, 559 00:27:37,000 --> 00:27:40,040 Speaker 3: I have like just the little things that I am 560 00:27:40,200 --> 00:27:44,119 Speaker 3: in control of, control the controllables, yep. And now I 561 00:27:44,200 --> 00:27:46,880 Speaker 3: know how to react if things feel a little bit differently, 562 00:27:47,000 --> 00:27:49,400 Speaker 3: which again, here is the goal. Right You're saying that 563 00:27:49,640 --> 00:27:52,480 Speaker 3: you will get acclimated, and this is just that time 564 00:27:52,560 --> 00:27:55,120 Speaker 3: where again the best in plans are written in pencil, 565 00:27:55,480 --> 00:27:58,320 Speaker 3: and that we have this opportunity to both learn and 566 00:27:58,440 --> 00:27:59,080 Speaker 3: have grace with. 567 00:27:59,040 --> 00:28:01,040 Speaker 1: Ourselves totally and take it a little bit at a 568 00:28:01,080 --> 00:28:02,960 Speaker 1: time and ad just as you go, check in with 569 00:28:03,000 --> 00:28:06,200 Speaker 1: yourself after each mile, figure out what's necessary next. Right, 570 00:28:06,200 --> 00:28:07,800 Speaker 1: if you need to get across the street and run 571 00:28:07,800 --> 00:28:10,160 Speaker 1: in the shade versus in the sun, those are little 572 00:28:10,200 --> 00:28:12,280 Speaker 1: hacks that you can do. Or you say, I'm gonna 573 00:28:12,359 --> 00:28:14,199 Speaker 1: I'm feeling really good, my heart rate's giving me a 574 00:28:14,200 --> 00:28:16,280 Speaker 1: good feedback. I'm going to stay here and see how 575 00:28:16,320 --> 00:28:19,200 Speaker 1: I engage with that. Right, It's just it's all an experiment, 576 00:28:19,200 --> 00:28:22,840 Speaker 1: it's all play, and that's why we do it right. 577 00:28:22,960 --> 00:28:23,200 Speaker 2: Yeah. 578 00:28:23,680 --> 00:28:25,440 Speaker 3: I also think that a big thing that comes into 579 00:28:25,480 --> 00:28:29,160 Speaker 3: the picture here is not knocking it until you try it, right. 580 00:28:29,240 --> 00:28:31,480 Speaker 3: So there might be things that you don't typically do 581 00:28:31,840 --> 00:28:34,600 Speaker 3: that you try this time around when you know that 582 00:28:34,680 --> 00:28:37,080 Speaker 3: this might be a little bit difficult. So if you 583 00:28:37,200 --> 00:28:39,880 Speaker 3: aren't someone that typically runs with a group, or if 584 00:28:39,920 --> 00:28:42,440 Speaker 3: you typically run to a podcast and now you want 585 00:28:42,440 --> 00:28:45,239 Speaker 3: to try running to a playlist, like just mixing things up, 586 00:28:45,320 --> 00:28:47,440 Speaker 3: it's just like the feeling strategy, Like you have the 587 00:28:47,520 --> 00:28:51,280 Speaker 3: opportunity to try things in a different way. So give 588 00:28:51,280 --> 00:28:53,520 Speaker 3: yourself that opportunity. It's not that serious. 589 00:28:53,680 --> 00:28:55,160 Speaker 2: It's just running. Yep. 590 00:28:55,440 --> 00:28:57,760 Speaker 3: What a good note to add on anything you want 591 00:28:57,800 --> 00:29:00,640 Speaker 3: to add to the mix here on our Heat conversation. 592 00:29:00,800 --> 00:29:03,080 Speaker 1: So No, I feel like we covered a lot, and 593 00:29:03,080 --> 00:29:04,880 Speaker 1: I'm sure there'll be other questions that pop up. 594 00:29:04,920 --> 00:29:05,600 Speaker 4: I'm sure we can. 595 00:29:05,880 --> 00:29:07,400 Speaker 2: Yeah, we can. We can. 596 00:29:07,880 --> 00:29:09,640 Speaker 3: If you have a question and you're listening to this 597 00:29:09,680 --> 00:29:12,320 Speaker 3: and you want us to answer it in an upcoming episode, 598 00:29:12,720 --> 00:29:15,240 Speaker 3: you can ask it by leaving me a voice message. 599 00:29:15,240 --> 00:29:17,440 Speaker 3: Head on over to the show notes click leave me 600 00:29:17,600 --> 00:29:19,400 Speaker 3: a voice message, and your voice could be. 601 00:29:19,520 --> 00:29:23,320 Speaker 2: On an upcoming episode. I like that. I love it. Sto. 602 00:29:23,640 --> 00:29:25,880 Speaker 3: How do the hurdlers follow along with you? If they 603 00:29:25,880 --> 00:29:28,080 Speaker 3: don't do so just yet give us your info. 604 00:29:28,400 --> 00:29:32,200 Speaker 1: I am on Instagram at Rebecca Stowe, So Rebecca with 605 00:29:32,200 --> 00:29:33,920 Speaker 1: a K Stow Stowe. 606 00:29:35,040 --> 00:29:39,200 Speaker 3: I'm over at Emily Body at Hurdle Podcast. Another Hurdle Conquered. 607 00:29:39,560 --> 00:29:40,520 Speaker 3: Catch you guys next time.