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Speaker 1: It's not about how far you have to go, It's

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Speaker 1: about how far you've come and continuing to just let

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Speaker 1: yourself know like I can do it.

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Speaker 2: Hey everyone, Emily A Body here, come to you live

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Speaker 2: from the AG studio.

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Speaker 3: I am so so excited to bring you a special

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Speaker 3: edition of the show this week. You are listening to Hurdle,

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Speaker 3: a wellness focused podcast where I connect with everyone from

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Speaker 3: your favorite athletes to top experts and industry CEOs about

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Speaker 3: their highest highs, toughest moments, and everything in between. We

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Speaker 3: all go through hurdles in life, and my goal for

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Speaker 3: these discussions is to empower you to better navigate yours

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Speaker 3: and move with intentions so that you can stride towards

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Speaker 3: your own big potential and of course have some fun

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Speaker 3: along the way. Now, like I said, today's episode super special,

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Speaker 3: and that's because it was recorded live at the Chicago Marathon.

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Speaker 2: Thanks to my friends at Tracksmith for having me to.

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Speaker 3: Their pop up inside of the Chicago Athletic Association. I

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Speaker 3: had such an amazing time getting to hang out with

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Speaker 3: some of you Hurdler's irl. Today's discussion is answering some

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Speaker 3: of your top questions about running. I put out a

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Speaker 3: poll or a questions box. I zoom on the socials

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Speaker 3: not all that long ago to get some of your

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Speaker 3: top questions, and we answered them.

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Speaker 2: And by we, I mean I can thank my guests.

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Speaker 3: For the show at Cierra Lucas. She's a TV journalist.

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Speaker 3: She's also a trainer and nutrition coach, and congratulations to her.

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Speaker 3: She ran conquered the Chicago Marathon on Sunday and also

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Speaker 3: Phoenix Alazam.

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Speaker 2: She is an athlete.

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Speaker 3: She's a relatively new mom, a certified personal trainer, and

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Speaker 3: the founder of Victory Run Club. So I was in

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Speaker 3: some great company to answer your top running questions. We

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Speaker 3: talk about every thing, gosh, from running safety and nutrition

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Speaker 3: to how to just start, which is a question I get.

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Speaker 2: All of the time. We have a lot of laughs

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Speaker 2: along the way, so much goodness.

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Speaker 3: I do at one point go out to audience questions,

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Speaker 3: which I make sure to reiterate on my microphone so

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Speaker 3: that you make sure to get the audio for that,

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Speaker 3: so have a little bit of patience.

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Speaker 2: But the quality on.

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Speaker 3: This is excellent, the conversation is excellent, and again so

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Speaker 3: grateful for the opportunity to pop up in Chicago. Like

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Speaker 3: I said in Monday's episode, with Jordan Larson. I huge,

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Speaker 3: huge congratulations to everyone.

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Speaker 2: That was out there.

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Speaker 3: And if you have any other questions that we don't

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Speaker 3: answer in this episode, because it would be impossible for

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Speaker 3: us to sit down to answer all of them, the

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Speaker 3: one swoop I would love to hear them. Feel free

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Speaker 3: to call in to Hurdle's voicemail and leave me a

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Speaker 3: voice message. The link to do that is in the

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Speaker 3: show notes. With that, let's get to hurdling.

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Speaker 2: You may know me. My name's Emily Body.

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Speaker 3: I'm the host of a show called Hurdle, and I

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Speaker 3: see a few hurdlers in the audience, so I'm so,

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Speaker 3: so so excited to.

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Speaker 2: Have you here.

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Speaker 3: For those of you that don't know about Hurdle, Hurdle

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Speaker 3: is a wellness focused podcast where I talk to everyone

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Speaker 3: from elite athletes to CEOs entrepreneurs about their highest highs

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Speaker 3: and toughest moments. And we're here popping up at the

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Speaker 3: Chicago Marathon this weekend.

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Speaker 2: Let's give a round of a plast for the marathon

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Speaker 2: or to borrow.

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Speaker 3: To have a little discussion about questions that we have

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Speaker 3: about running right which we have a lot of them.

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Speaker 3: It doesn't matter if you're a total newbie, if you're

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Speaker 3: a veteran, we all go through all the same things.

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Speaker 3: I'll never forget. I had a conversation once, I think

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Speaker 3: it was with Ayisha Proutleer, who I actually ran into

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Speaker 3: on my way over here on the street, and she

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Speaker 3: said that one of the biggest misconcerts that we hear

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Speaker 3: from new runners is that they think that expert runners,

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Speaker 3: like are pro runners, pro athletes, don't have any of

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Speaker 3: the same problems that we have as newbies, right, and

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Speaker 3: that is not true at all. In fact, they struggle

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Speaker 3: with a lot of the same stuff that the rest

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Speaker 3: of us struggle with. So I do want to say

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Speaker 3: thank you to all of you for coming out here today.

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Speaker 3: I'm so excited to have you and I'm so excited

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Speaker 3: to just kind of have an open conversation about all

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Speaker 3: the stuff that we all deal with on the regular.

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Speaker 3: So before we get into it, let's give a round

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Speaker 3: of applause for my lovely panelists that are joining me

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Speaker 3: here today. I've got Sierra Lucas and Phoenix Alaxam.

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Speaker 2: I will let these ladies introduce themselves.

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Speaker 3: I know you know a thing or two about using

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Speaker 3: a microphone, So Sierra talk to me.

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Speaker 4: Hi everybody. Thank you so much for having me. Emily.

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Speaker 4: Good to see all of you. My name is Sierra

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Speaker 4: Lucas full time.

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Speaker 5: I'm a TV journalist currently based in Columbus, Ohio. Also

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Speaker 5: a certified trainer. I've run one full marathon. Tomorrow will

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Speaker 5: be my second. Thank you U six half marathons. Used

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Speaker 5: to be RELLI into CrossFit. I'm a certified coach for

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Speaker 5: CrossFit and group fitness and a nutrition coach. So fitness

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Speaker 5: is a huge passion of mine. And for my TV work,

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Speaker 5: I do health journalism, so I have a wellness segment

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Speaker 5: and I also speak to experts when it comes to doctor, psychiatrist, nutritionists,

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Speaker 5: always staying on top of the latest health trends and

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Speaker 5: it's my life and passion.

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Speaker 2: Thank you so much for being here.

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Speaker 3: Sierra actually reached out to me and met me at

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Speaker 3: a wee work when she was visiting New York.

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Speaker 4: Was it's like, so you two years ago, twenty nineteen.

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Speaker 2: Cold call, and I'll now look at us here. Life

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Speaker 2: was different.

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Speaker 3: Life was very very different, Okay, and then Phoenix, tell

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Speaker 3: us a little bit about yourself.

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Speaker 2: Hey, everybody, thanks for having me, Emily. Thank you so much.

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Speaker 1: I'm Phoenix. Alazam. I am a health and fitness coach.

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Speaker 1: I've been personal training now for over seven years, also

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Speaker 1: an athlete and a new mom. I've done over six

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Speaker 1: marathons and six full ultra relays, so very passionate about running.

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Speaker 1: I've kind of started from just a normal background of

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Speaker 1: just you know, being a dancer, being an artist. You know,

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Speaker 1: I've done so many different things, but running, I feel like,

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Speaker 1: is one thing that you know a lot of people

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Speaker 1: can relate to, no matter what aspects of life that

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Speaker 1: you do. So I just really really love helping people

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Speaker 1: get better at their running through strength and through fitness

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Speaker 1: and through nutrition.

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Speaker 2: So that's ultimately like what I like to do.

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Speaker 1: So nutrition is my passion, and I feel like if

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Speaker 1: you can really tackle and own in on that, then

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Speaker 1: you can really have a much stronger run to I

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Speaker 1: just basing it from the core.

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Speaker 2: So that's me and that's kind of what I am

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Speaker 2: all about.

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Speaker 3: Well, thank you so much for joining me here to

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Speaker 3: talk about the questions that we have about running. And

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Speaker 3: I got a lot of them when I asked for

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Speaker 3: some feedback on the socials. So I want to kick

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Speaker 3: us off today by starting with the first question that

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Speaker 3: I get from almost every single person in my DMS.

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Speaker 3: How do I run? Sounds like so simple, right, like

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Speaker 3: how do I run? Like?

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Speaker 2: What do I do? I don't feel like I can

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Speaker 2: do it. I can't run well.

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Speaker 3: The thing is, as many of you know, because many

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Speaker 3: of you associate in that way, is that you can.

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Speaker 3: You just need to believe that you can. So I

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Speaker 3: would love to know how do I run? Right that

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Speaker 3: classic beginner question when you started running, Sierra, do.

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Speaker 2: You can you relate with that? Did you feel like

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Speaker 2: it was absolutely impossible for you?

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Speaker 4: I absolutely can. I was just telling Phoenix that.

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Speaker 5: I really feel like I was late to the game

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Speaker 5: when it came to running. I didn't start till I

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Speaker 5: was in college to start recreational running. And as cliche

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Speaker 5: as it sounds, it really has just been one step

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Speaker 5: in front of the others, starting with a baseline of

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Speaker 5: how far can I go without dropping to the ground,

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Speaker 5: and then keep going and kind of building your endurance

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Speaker 5: and then really getting into like the nitty gritty details

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Speaker 5: and technical things of how be a good runner. But

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Speaker 5: I think the first step is just it's such.

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Speaker 4: A mental game.

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Speaker 5: You just need to decide to lace up your sneakers

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Speaker 5: and get out the door and then you're a runner.

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Speaker 3: And then you're a runner. What about you when you

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Speaker 3: started running? Did it feel absolutely impossible or did it

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Speaker 3: come more easy to you? Oh?

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Speaker 2: Yeah, so you know, for me, it was a little easy.

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Speaker 2: For me.

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Speaker 1: I wasn't always a fast runner, but I always had

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Speaker 1: the passion for it. I would say I got into

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Speaker 1: running when I was nine. I have an older sister.

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Speaker 1: We were very competitive, and I beat her in a

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Speaker 1: race and I realized it was the only thing I

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Speaker 1: was better at her.

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Speaker 2: So I was like, you know what, I'm gonna take

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Speaker 2: it and run with it. So literally, So.

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Speaker 1: It's always really been that mind over matter, just like

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Speaker 1: knowing like, okay, running is my thing. I may not

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Speaker 1: be good at it, but I love it. I love

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Speaker 1: the way it makes me feel. So as long as

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Speaker 1: I stay positive, that is what it's going to be.

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Speaker 1: The most important thing is staying positive. It's not about

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Speaker 1: how far you have to go. It's about how far

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Speaker 1: you've come and continuing to just let yourself know like

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Speaker 1: I can do it, I can do it.

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Speaker 2: So it always starts with the mind.

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Speaker 1: So for me, I've always had a very strong, disciplined mind,

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Speaker 1: So I think that has been easy for me. But

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Speaker 1: now putting that one foot in front of the other,

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Speaker 1: that's the challenge. And that's where you figure out, like

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Speaker 1: she said, Sierra, the nitty gritty and like becoming a

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Speaker 1: good runner, you figure out that later, but first you

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Speaker 1: got to get your mind right.

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Speaker 3: Yeah, I love that word that we often hear in running. Right, Well,

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Speaker 3: she's a really good runner. I'm a really good I

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Speaker 3: don't know, I'm not a good runner.

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Speaker 2: Right. How often do we use that sentence?

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Speaker 3: And the thing is is that that word good is

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Speaker 3: so interpretive, right, And you get to make that definition

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Speaker 3: for yourself.

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Speaker 2: Like we each go out.

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Speaker 3: All the time and we'll say, like, oh, I had

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Speaker 3: a good run, But what makes it a good run?

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Speaker 3: A good run can be defined in so many different ways, right,

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Speaker 3: A good run could be I went out and I

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Speaker 3: didn't feel pain today, or I went out and I

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Speaker 3: ran the whole root, or heck, I went out right, Like,

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Speaker 3: sometimes we have to take a step back and say

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Speaker 3: to ourselves, wow, Like I have the opportunity every time

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Speaker 3: that I lace up to define what good looks like

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Speaker 3: for me today, and that might look different today or

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Speaker 3: some of you tomorrow than it did the other day.

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Speaker 3: And that's totally totally fine. Okay, so beginners, all of

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Speaker 3: us at one point obviously now a couple of marathons

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Speaker 3: between all of us under our belt.

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Speaker 2: Another question that came in was when did.

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Speaker 3: You know that you wanted to run a marathon for

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Speaker 3: the first time?

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Speaker 2: When did you know? Siah?

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Speaker 5: I think I knew after my second half marathon, because

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Speaker 5: I was crazy enough to do it again, and it

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Speaker 5: had to be like either back to back a couple

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Speaker 5: of weeks or maybe a month after, and I kind

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Speaker 5: of just told myself, Okay, you know, let's just double it.

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Speaker 5: And I also became really involved in the nonprofit Girls

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Speaker 5: on the Run if you're familiar with that. I was

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Speaker 5: a coach for that group, where it's an after school

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Speaker 5: program with elementary school girls, and trained them to do

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Speaker 5: a five k. And they were so intimidated to run

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Speaker 5: a five k because I mean, they're like four feet tall,

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Speaker 5: eight years old. It is like a journey. It's a

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Speaker 5: marathon for them. And while I was their coach training

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Speaker 5: them to do a five k, I just I felt

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Speaker 5: like I needed to do more myself. I'm like, I'm

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Speaker 5: motivating them to do more. Why don't I train for

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Speaker 5: the next thing, and for me, that was a marathon.

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Speaker 3: And you're, I mean, you're a handful of marathons in now,

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Speaker 3: so do you even remember recall what it felt like

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Speaker 3: before signing up for your first one? Oh?

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Speaker 1: Yeah, no, I definitely remember the exact moment. I was

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Speaker 1: twelve years old. I was, yeah, very old. I was

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Speaker 1: twelve years old. I was on a Greyhound bus in

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Speaker 1: from New York City. It was right after nine to

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Speaker 1: eleven happened, and so I was like maybe a month later,

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Speaker 1: I was living there, and I remember just seeing like

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Speaker 1: the marathon going down was like passing eighteenth Street in Chinatown,

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Speaker 1: and I remember just like asking, like my mom, like

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Speaker 1: you know what is this? And then we said, you know,

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Speaker 1: it's the marathon. I'm like, well why are people running?

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Speaker 1: And like, well for many reasons, you know, for loved

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Speaker 1: ones they've lost, or to raise money, to raise awareness.

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Speaker 1: And I just remember being on that bus being like

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Speaker 1: I have to do this, like I need to do this.

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Speaker 1: So but I was too young. So I actually started

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Speaker 1: training when I was fifteen, and then I ran my

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Speaker 1: first marathon at sixteen, but I had to wait those

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Speaker 1: three years to like get to be old enough. So

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Speaker 1: it was so much just anxious and anxiety like and

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Speaker 1: like excitement built up and I signed up with the

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Speaker 1: Leukemia Research Foundation and raised all the money I need

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Speaker 1: to within like two days, and I was super excited.

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Speaker 1: And ever since then, I just kind of amplified my

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Speaker 1: love for running, and I just felt like once I

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Speaker 1: finished it that I was unstoppable.

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Speaker 3: You're one of those whiz kids that we see on

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Speaker 3: the course that were like I wish.

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Speaker 2: Are they were they allowed to be here? Are you good?

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Speaker 2: Like that was twenty years ago? So well, I mean

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Speaker 2: I said, where's your mom? Just now speaking speaking you?

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Speaker 2: You have a relatively new babe.

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Speaker 3: Yes, how has being a mom impacted maybe the way

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Speaker 3: that you see sport?

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Speaker 2: Wow?

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Speaker 1: Well, definitely it humbles you. You know, it definitely takes

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Speaker 1: you back down to your basics. And I would say,

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Speaker 1: you know, before I had my child or my son,

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Speaker 1: you know, I was just I felt like unstoppable, like

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Speaker 1: you know, nothing's going to break me down. And then

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Speaker 1: you know, you go through this experience of giving birth

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Speaker 1: and it's amazing, and you know you still feel unstoppable

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Speaker 1: and incredible, but then your body's different. So I would

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Speaker 1: say the biggest thing is like, he's my motivating factor

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Speaker 1: to like be strong and to you know, not get

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Speaker 1: so hard on myself and you know, slack off. But

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Speaker 1: then also just like you know, having to start from

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Speaker 1: scratch again of running and it's it's a humbling experience.

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Speaker 1: I would say it's humbling, it's motivating. But he's definitely

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Speaker 1: my wise because when he sees me working out and

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Speaker 1: kind of training again, he gets so excited and motivated

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Speaker 1: that I'm like, I just can't wait till you're out

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Speaker 1: here with.

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Speaker 3: Me, you know, So he'll be running a marathon at sixteen,

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Speaker 3: I think so, I think so good role model? Right, well,

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Speaker 3: I mean what you're speaking about, I uh, it's no

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Speaker 3: secret to anyone.

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Speaker 2: Am very single and without a child.

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Speaker 3: But what I will say is that this reminds me

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Speaker 3: of what I have dealt with when it comes to injury.

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Speaker 3: Which raise your hand in the room if you've been

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Speaker 3: injured before, right, love, well, mad love going to the

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Speaker 3: back of the room.

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Speaker 2: So listen.

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Speaker 3: It is a hard place to be, right And so

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Speaker 3: we're talking about you know, getting back on the horse,

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Speaker 3: getting back to being active and whatnot. It can be

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Speaker 3: really frustrating, so so many questions that came in over

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Speaker 3: on social the question how do you deal with injury

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Speaker 3: as a runner. It's tough, right, and like we just

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Speaker 3: said not that long ago, every day you have an

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Speaker 3: opportunity to redefine what good means, right, and especially when

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Speaker 3: you're injured, that is something that you really have to

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Speaker 3: take to step back and think about. So to answer

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Speaker 3: the question, how do you navigate injury as a runner?

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Speaker 3: Have you ever been injured as a runner? Talk to

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Speaker 3: me about what that experience was.

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Speaker 5: Like my first marathon, I experienced injury because of overtraining.

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Speaker 4: I was new.

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Speaker 5: I was so eager to have my first marathon under

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Speaker 5: my belt, and in hindsight, I can recognize how many

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Speaker 5: stress factors I had going on in my life, with

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Speaker 5: my job, with personal relationships. There was so much going on,

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Speaker 5: but I was so dedicated to making sure I at

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Speaker 5: least did the marathon. I remember suspending my training in

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Speaker 5: like the middle of the summer. Then I caught this

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Speaker 5: second wave of energy, so I tried to make up

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Speaker 5: for what I missed, ended up overtraining injuring myself. By

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Speaker 5: the time I crossed that finish line, I was limping.

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Speaker 5: I burst into tears in my Dad's arms. I was

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Speaker 5: happy it was over, but I was hurt, and it

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Speaker 5: was really just a lesson of no one to take

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Speaker 5: a break, no one to rest something you know you're

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Speaker 5: learning now, Emily, and.

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Speaker 4: Then ask for help.

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Speaker 5: This second training cycle has been so different from me.

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Speaker 4: I hired a coach.

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Speaker 5: I have someone looking after me and my workouts and

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Speaker 5: checking in with myself of how I'm feeling and making

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Speaker 5: adjustments when need be.

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Speaker 3: Yeah, And I think that that is something that so

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Speaker 3: many of us, like running is our at times, like

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Speaker 3: our sense of independence, right, And so when you can't

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Speaker 3: do it, you can't move your body how you hope

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Speaker 3: to move your body, You're like, wow, like, what what's

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Speaker 3: my purpose?

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Speaker 2: What's my why? What am I doing?

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Speaker 3: But really, I would say that sometimes being injured is

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Speaker 3: that opportunity to come back to that question and to

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Speaker 3: answer that question again for yourself. And also something that

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Speaker 3: you talked about that I think is so important is

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Speaker 3: the idea of asking for help.

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Speaker 2: Right. That's hard.

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Speaker 3: Asking for help is really hard, and it's really frustrating,

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Speaker 3: and again all that anxiety.

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Speaker 2: So I can certainly say I've been.

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Speaker 3: Navigating coming back from a little bit of a muscle

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Speaker 3: strain myself and trying to figure out like who to

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Speaker 3: ask for help, how to get over myself, how to

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Speaker 3: like put myself out there and be vulnerable in a

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Speaker 3: way that we want to be strong and we want

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Speaker 3: to be like superman or superwoman or whoever you want

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Speaker 3: to identify with, but sometimes you just got to kind

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Speaker 3: of like throw your hands up in the air and

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Speaker 3: trust the process. So on the injury note, what would

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Speaker 3: you what advice would you give to someone who's struggling

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Speaker 3: with being injured and not being able to move their

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Speaker 3: body how they want to phoenix.

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Speaker 1: Oh yeah, totally, I've been there, so I relate to this.

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Speaker 1: I think it's the best thing that you can do

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Speaker 1: is just to maybe humble yourself in a way. And

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Speaker 1: what I mean by that is we are as athletes,

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Speaker 1: you know, you're always trying to push yourself and you're

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Speaker 1: always trying to overcome obstacles and excuses. So I think

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Speaker 1: it's just knowing the difference between an excuse and actual setback,

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Speaker 1: you know, and not pushing yourself to the extreme to

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Speaker 1: where you're going into yourself further that you're going to

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Speaker 1: set yourself back even further in your recovery.

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Speaker 2: Process.

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Speaker 1: So I would say humbling yourself as an athlete and

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Speaker 1: just knowing your body, knowing when to throw in the towel,

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Speaker 1: and like Sierra says, and you know, ask for help,

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Speaker 1: get that guidance, have somebody to help you with the

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Speaker 1: things that you're maybe not sure of or don't know

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Speaker 1: how to fix yourself. You know. I think as athletes

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Speaker 1: we also learn how to kind of cure our own

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Speaker 1: problems over the year too, So we think, well, I

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Speaker 1: know how to do this, and I'll just train this

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Speaker 1: way and I'll get better. But it's not always the case.

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Speaker 2: You know.

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Speaker 1: I tore my lco right after a ten k right

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Speaker 1: outside here for Macy's, and I was remember, I was

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Speaker 1: so mad at myself because I was training for the

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Speaker 1: Speed Project, which is like an unsanctioned race through the desert,

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Speaker 1: and so I was like training for that and I

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Speaker 1: did this little five or ten k, and I was

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Speaker 1: just so mad because I was trying to pr and

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Speaker 1: I mean I was like, oh my god, everyone in

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Speaker 1: this room, like everyone's like, yes, I've been in this place,

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Speaker 1: you know, totally really exactly. So then I had to

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Speaker 1: set myself back training. I mean, I still went to

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Speaker 1: run it, and then I still went to run the

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Speaker 1: London Marathon after that, but then after that marathon, I've

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Speaker 1: been out, you know. So now it's been literally recovering

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Speaker 1: from injury for the past three years. Because I didn't

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Speaker 1: want to just listen to what I already knew. So

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Speaker 1: I would just say, you know, humble yourself, listen to

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Speaker 1: your body, biggest thing, and just know that that step

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Speaker 1: back is only minor and it's gonna make you stronger,

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Speaker 1: all right, So don't look at it as like, oh man,

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Speaker 1: I'm gonna lose running progress, I'm gonna be a I'm

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Speaker 1: not gonna be a great athlete anymore. It's like, no,

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Speaker 1: you're taking a step back so that you can take

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Speaker 1: twenty steps forward. Yeah, And so that's what I say,

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Speaker 1: Listen to your body and just be humble in that moment.

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Speaker 2: Yeah.

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Speaker 3: And I think that I actually got a lessoner voicemail

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Speaker 3: when I was on my flight yesterday from someone that

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Speaker 3: was talking about needing to go under for surgery, and

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Speaker 3: she felt like so excited that she had made so

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Speaker 3: much progress and like asking, obviously this is the case

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Speaker 3: by case basis, every surgery is different, but knowing and

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Speaker 3: asking how long am I going to be out for like,

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Speaker 3: what am I going to do?

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Speaker 2: What? How am I going to recover?

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Speaker 3: And the thing is is like at times we all

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Speaker 3: go through these moments where you know, we need to

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Speaker 3: zoom out, and zooming out is really hard when you're

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Speaker 3: in the moment, but if you take that time to

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Speaker 3: zoom out and think long term, Like for me, it

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Speaker 3: wasn't easy to be like, I'm not going to go

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Speaker 3: run this marathon that I've been training for for three months.

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Speaker 3: It was actually really sad and I cried about it

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Speaker 3: for a really long time. But then I gathered my

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Speaker 3: you know, and I this is a PG podcast, did

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Speaker 3: I got my I got my act together, and I like,

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Speaker 3: I'm better for it now. And I feel that all

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Speaker 3: the you know, the adaptations and the changes that I've

436
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Speaker 3: had to make over the last few weeks have really

437
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Speaker 3: empowered me to come back ultimately eventually hopefully stronger and

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Speaker 3: definitely emotionally stronger for sure. Now, something we've kind of

439
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Speaker 3: like grazed over a little bit here we're talking about

440
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Speaker 3: marathon prep. A big category of marathon prep. Something I

441
00:19:57,280 --> 00:20:00,480
Speaker 3: know that you both can speak to is nutrition. Oh

442
00:20:00,520 --> 00:20:02,280
Speaker 3: my god, this is like the wild wildlast for a

443
00:20:02,320 --> 00:20:04,439
Speaker 3: lot of people. Right, It's like, I know that I

444
00:20:04,520 --> 00:20:06,280
Speaker 3: need to run, and if I run a lot, I'm

445
00:20:06,280 --> 00:20:07,720
Speaker 3: gonna be able to show up to the start line

446
00:20:07,760 --> 00:20:08,560
Speaker 3: and we're gonna be great.

447
00:20:09,240 --> 00:20:11,800
Speaker 2: But there's a little bit more to it than that.

448
00:20:12,040 --> 00:20:16,280
Speaker 3: So, I mean, Phoenix, reflect on your training process you're running.

449
00:20:16,720 --> 00:20:19,400
Speaker 3: When did you first start to really realize that what

450
00:20:19,440 --> 00:20:21,760
Speaker 3: you put into your body can change all of that

451
00:20:21,920 --> 00:20:22,719
Speaker 3: for you? Oh?

452
00:20:22,760 --> 00:20:24,720
Speaker 1: Yeah, definitely was a couple of years ago, and you know,

453
00:20:24,760 --> 00:20:27,200
Speaker 1: I was invited to the Breaking two event in Manza,

454
00:20:27,600 --> 00:20:30,080
Speaker 1: and I really got to sit down and learn from

455
00:20:30,119 --> 00:20:32,760
Speaker 1: all the scientists behind the Breaking two that was working

456
00:20:32,760 --> 00:20:36,800
Speaker 1: with Elliott Kipchogi. And I think prior to that crazy

457
00:20:36,840 --> 00:20:40,439
Speaker 1: incentive week, I knew nutrition was important, but not I

458
00:20:40,440 --> 00:20:44,000
Speaker 1: didn't realize how much it would just change your run completely,

459
00:20:44,040 --> 00:20:47,240
Speaker 1: from regeneration to just staying in it and like not

460
00:20:47,400 --> 00:20:49,879
Speaker 1: really burning out during your run. So I would say,

461
00:20:50,000 --> 00:20:52,240
Speaker 1: when I learned this about what you do pre race,

462
00:20:52,480 --> 00:20:56,000
Speaker 1: post race, and then just that whole recovery process in between,

463
00:20:56,520 --> 00:20:59,439
Speaker 1: just detrimental. I mean I shaved forty minutes off my

464
00:20:59,480 --> 00:21:02,600
Speaker 1: marathon time by focusing on my nutrition, and you know,

465
00:21:02,680 --> 00:21:04,480
Speaker 1: I would say before, like I would do like the

466
00:21:04,560 --> 00:21:06,680
Speaker 1: pasta dinner the night before because that's what I thought

467
00:21:06,680 --> 00:21:08,199
Speaker 1: you'd do. And then I'd wake up and I'd have

468
00:21:08,240 --> 00:21:10,800
Speaker 1: a bar and I'd have a gel, and you know,

469
00:21:10,960 --> 00:21:13,800
Speaker 1: that would be like my morning marathon routine prior to

470
00:21:14,040 --> 00:21:17,280
Speaker 1: this event of learning the importance of nutrition and just

471
00:21:17,320 --> 00:21:20,399
Speaker 1: how specific it is for every individual too, you know,

472
00:21:20,480 --> 00:21:23,240
Speaker 1: making sure you're hydrating weeks before, making sure that you're

473
00:21:23,240 --> 00:21:26,160
Speaker 1: getting the right you know, pre imposts during your runs,

474
00:21:26,200 --> 00:21:28,160
Speaker 1: the right meals that are going to sustain the run.

475
00:21:28,400 --> 00:21:30,160
Speaker 1: And I realized when I would have like a full

476
00:21:30,200 --> 00:21:32,600
Speaker 1: meal that actually lasted me for a long run. It

477
00:21:32,880 --> 00:21:35,200
Speaker 1: I didn't burn out, my muscles didn't burn out, which

478
00:21:35,240 --> 00:21:37,880
Speaker 1: then I performed faster and I was able to last longer,

479
00:21:38,080 --> 00:21:40,640
Speaker 1: and that also prevented injuries. So, you know, if you're

480
00:21:40,640 --> 00:21:42,480
Speaker 1: the kind of person that just thinks you need sugars

481
00:21:42,480 --> 00:21:44,840
Speaker 1: and carbs the day before you run, you know, really

482
00:21:44,960 --> 00:21:47,800
Speaker 1: just analyze what those sources are, because I feel like

483
00:21:47,840 --> 00:21:49,840
Speaker 1: that's the most important, Like not getting your source of

484
00:21:49,880 --> 00:21:52,840
Speaker 1: carbs and sugar from pepsi or just like bread being

485
00:21:52,840 --> 00:21:56,879
Speaker 1: of bread, like really getting those slow digestive, sustainable carbs

486
00:21:56,960 --> 00:21:59,000
Speaker 1: is going to make you last through that run, and

487
00:21:59,000 --> 00:22:00,800
Speaker 1: you're gonna feel so good coming out the other side

488
00:22:00,800 --> 00:22:04,240
Speaker 1: because your body didn't catabalize itself during the process, because

489
00:22:04,240 --> 00:22:07,280
Speaker 1: it just burnt off these simple carbs and sugars that

490
00:22:07,320 --> 00:22:09,280
Speaker 1: you just put in that aren't really sustainable.

491
00:22:09,600 --> 00:22:10,760
Speaker 2: So, like I said, it's all.

492
00:22:10,680 --> 00:22:13,280
Speaker 1: Individual to each his own, but you know that whole Like,

493
00:22:13,359 --> 00:22:15,480
Speaker 1: let's get pasta and sugar the night before so we

494
00:22:15,520 --> 00:22:17,639
Speaker 1: have a great run. That's the thing of the past

495
00:22:17,840 --> 00:22:20,440
Speaker 1: in my opinion, you know, And I think really getting

496
00:22:20,480 --> 00:22:22,920
Speaker 1: down to some better nutrition, you're gonna see that you're

497
00:22:22,920 --> 00:22:26,480
Speaker 1: gonna shave so much time and recovery off of your running.

498
00:22:26,560 --> 00:22:27,960
Speaker 2: And I hope that like yeah.

499
00:22:27,840 --> 00:22:29,879
Speaker 3: No, I mean, I'm gonna say what everybody else in

500
00:22:29,920 --> 00:22:31,919
Speaker 3: here is thinking, like forty minutes is a hell of

501
00:22:31,960 --> 00:22:32,520
Speaker 3: a lot of time.

502
00:22:32,680 --> 00:22:34,760
Speaker 2: Yeah, So okay, what are you eating?

503
00:22:35,000 --> 00:22:37,119
Speaker 1: So I mean, so I say my race day breakfast,

504
00:22:37,119 --> 00:22:39,199
Speaker 1: I'd get up a couple hours before and I would do,

505
00:22:39,359 --> 00:22:41,720
Speaker 1: you know, like a multi grain bread with almond butter.

506
00:22:42,520 --> 00:22:45,639
Speaker 1: I'd do bananas, salt, spire allina on there, and then

507
00:22:45,680 --> 00:22:48,240
Speaker 1: i'd do like a high nutbar that's like spirillina and

508
00:22:48,320 --> 00:22:51,399
Speaker 1: algae's I let that kind of digest and then also

509
00:22:51,440 --> 00:22:53,520
Speaker 1: from there, I'll do like my supplements, so I'll do

510
00:22:53,600 --> 00:22:57,320
Speaker 1: some zeiflament for joint support, I'll do some curcumin like

511
00:22:57,359 --> 00:23:00,720
Speaker 1: turmeric for inflammation, and then I'll also do some spirrileena

512
00:23:00,720 --> 00:23:03,680
Speaker 1: too because it's a complete protein. And then like maybe

513
00:23:03,760 --> 00:23:04,960
Speaker 1: I was at the time, I was doing like a

514
00:23:05,000 --> 00:23:07,960
Speaker 1: Morton gel like our pack, So a nice slow digestive

515
00:23:08,000 --> 00:23:10,480
Speaker 1: carb get up a few hours, let that kind of

516
00:23:10,480 --> 00:23:13,240
Speaker 1: sit in, have your coffee, let that bathroom break go

517
00:23:13,320 --> 00:23:15,760
Speaker 1: in the morning, then get to that race, get your

518
00:23:15,800 --> 00:23:18,639
Speaker 1: mind clear early. And I mean that really just helped

519
00:23:18,640 --> 00:23:21,200
Speaker 1: me staying hydrated every time you pass that water station,

520
00:23:21,680 --> 00:23:24,080
Speaker 1: not skipping it, maybe having to sip and throw it,

521
00:23:24,160 --> 00:23:26,359
Speaker 1: not the full cup, but I made sure I didn't

522
00:23:26,359 --> 00:23:29,399
Speaker 1: skip a water station. Had a little tiny handheld bottle,

523
00:23:29,480 --> 00:23:32,040
Speaker 1: so I was drinking throughout the entire time, so that

524
00:23:32,080 --> 00:23:35,520
Speaker 1: you just constantly stay hydrated. Yeah, you know, the gels

525
00:23:35,560 --> 00:23:37,040
Speaker 1: help a lot. You know, if you can grab the

526
00:23:37,040 --> 00:23:38,560
Speaker 1: bananas on the side. I know a lot of people

527
00:23:38,600 --> 00:23:40,120
Speaker 1: want a pr so they don't really want to stop

528
00:23:40,160 --> 00:23:42,199
Speaker 1: or get off the side of the roads, but you

529
00:23:42,240 --> 00:23:44,960
Speaker 1: really if you figure out how to navigate those little

530
00:23:45,080 --> 00:23:47,879
Speaker 1: moments you're gonna see how much stronger it's gonna boost

531
00:23:47,920 --> 00:23:51,080
Speaker 1: your run, you know. So that's what helped me majority.

532
00:23:51,119 --> 00:23:54,560
Speaker 1: And then the strength training, getting the glutes stronger, that

533
00:23:54,680 --> 00:23:55,480
Speaker 1: really helped too.

534
00:23:55,560 --> 00:23:57,760
Speaker 2: On top of nutrition, we will definitely get to strength

535
00:23:57,800 --> 00:23:58,800
Speaker 2: training in just a second.

536
00:23:58,880 --> 00:24:01,119
Speaker 3: Something that you said here I can totally relate to

537
00:24:01,520 --> 00:24:03,800
Speaker 3: when I came to Chicago a couple of years ago.

538
00:24:03,800 --> 00:24:06,439
Speaker 3: It was really a big opportunity for me a pr

539
00:24:06,520 --> 00:24:10,159
Speaker 3: of about twenty minutes as well. And I also credit

540
00:24:10,200 --> 00:24:12,400
Speaker 3: that too. I say this all the time. I think

541
00:24:12,440 --> 00:24:14,720
Speaker 3: I ate that entire marathon, like I was out there

542
00:24:14,760 --> 00:24:19,080
Speaker 3: having a meal, like I don't remember, Like I seriously

543
00:24:19,119 --> 00:24:21,639
Speaker 3: feel as though I can't remember like more than like

544
00:24:21,680 --> 00:24:24,040
Speaker 3: five minutes at a time where I wasn't forgetting the

545
00:24:24,119 --> 00:24:26,199
Speaker 3: last time that I had some sort of like a

546
00:24:26,320 --> 00:24:27,639
Speaker 3: chew or a gel and I was like, well, but

547
00:24:27,680 --> 00:24:28,800
Speaker 3: I guess it's time to have another one.

548
00:24:29,200 --> 00:24:32,040
Speaker 2: And I was drinking and running and all of the things.

549
00:24:32,040 --> 00:24:35,040
Speaker 3: And so I can totally relate to what you're saying

550
00:24:35,080 --> 00:24:38,119
Speaker 3: about like trusting in the training, but also then like

551
00:24:38,160 --> 00:24:41,040
Speaker 3: reaching for that fuel at the chances that you get

552
00:24:41,080 --> 00:24:44,119
Speaker 3: and know that also, like, you have trained with your fuel,

553
00:24:44,240 --> 00:24:46,800
Speaker 3: right everyone not their head? Yes you have, You've done this,

554
00:24:46,880 --> 00:24:47,359
Speaker 3: You're ready.

555
00:24:47,440 --> 00:24:47,720
Speaker 2: Cool.

556
00:24:48,080 --> 00:24:50,560
Speaker 3: So you have trained with your fuel. You know how

557
00:24:50,560 --> 00:24:54,760
Speaker 3: your body takes that fuel. Trust in that as well.

558
00:24:54,800 --> 00:24:56,879
Speaker 2: Talk to me about your marathon nutrition. What's it look like?

559
00:24:57,000 --> 00:24:57,200
Speaker 3: Yeah?

560
00:24:57,520 --> 00:24:59,480
Speaker 5: Something I wanted to add to that really is we

561
00:24:59,560 --> 00:25:02,600
Speaker 5: know so trial and error. All of us have studied

562
00:25:02,680 --> 00:25:06,359
Speaker 5: exercise nutrition, so we understand the fundamentals of nutrition. But

563
00:25:07,200 --> 00:25:10,639
Speaker 5: everybody is different. So when it comes to what you digest, well,

564
00:25:11,040 --> 00:25:13,159
Speaker 5: what's not going to upset your stomach when you're on

565
00:25:13,200 --> 00:25:15,280
Speaker 5: the course, Like all of that is so imperative to

566
00:25:15,320 --> 00:25:20,560
Speaker 5: your actual training process. So and another kind of problem

567
00:25:20,720 --> 00:25:22,960
Speaker 5: or something that could be really conflicting, or all of

568
00:25:23,000 --> 00:25:24,920
Speaker 5: the new supplements that are out there. You want to

569
00:25:24,960 --> 00:25:28,879
Speaker 5: try everything, especially when we're at those expos and you

570
00:25:28,960 --> 00:25:31,480
Speaker 5: do there's so many like cool just color.

571
00:25:31,240 --> 00:25:34,240
Speaker 3: It's going to Costco. Yeah, like going to Costco. Like

572
00:25:34,280 --> 00:25:37,560
Speaker 3: you want to sample absolutely everything sample these days?

573
00:25:37,560 --> 00:25:38,560
Speaker 2: Are those done well?

574
00:25:38,760 --> 00:25:39,280
Speaker 4: Pandemic?

575
00:25:39,400 --> 00:25:40,920
Speaker 2: Oh god god?

576
00:25:41,400 --> 00:25:44,199
Speaker 5: But that's just like Disney World for runners, right, So

577
00:25:44,280 --> 00:25:47,560
Speaker 5: you just want to pick everything up. But the training

578
00:25:47,600 --> 00:25:50,359
Speaker 5: process is really when you're seeing what really works best

579
00:25:50,359 --> 00:25:53,199
Speaker 5: for your body, And so with my routine, I'm a

580
00:25:53,720 --> 00:25:58,320
Speaker 5: simple bagel with peanut butter in the morning, banana, some coffee,

581
00:25:58,720 --> 00:26:00,840
Speaker 5: get that bathroom break in, and then I have the

582
00:26:01,200 --> 00:26:04,199
Speaker 5: choose that I will eat during the marathon. So for me,

583
00:26:04,640 --> 00:26:08,480
Speaker 5: what really works is timing it out. Every thirty five

584
00:26:08,520 --> 00:26:12,480
Speaker 5: to forty minutes, I'm eating a serving of jews. Some

585
00:26:12,520 --> 00:26:15,959
Speaker 5: people choose to just hydrate with whether it's tailwind or

586
00:26:16,000 --> 00:26:19,240
Speaker 5: something that is giving them those carbs. I've just learned

587
00:26:19,280 --> 00:26:21,159
Speaker 5: that the chows work for me. So like it's so

588
00:26:21,480 --> 00:26:23,880
Speaker 5: trial and eron, I think as long as you understand

589
00:26:23,920 --> 00:26:27,360
Speaker 5: the fundamentals of what you're supposed to be fueling your body,

590
00:26:27,720 --> 00:26:30,720
Speaker 5: just trying out different strategies, seeing what sticks, and then

591
00:26:30,760 --> 00:26:32,359
Speaker 5: trusting it and sticking with it.

592
00:26:32,480 --> 00:26:34,760
Speaker 3: Yeah, and you touched on timing, as did you with

593
00:26:34,880 --> 00:26:37,280
Speaker 3: when you're going into that pre race meal, that can

594
00:26:37,320 --> 00:26:39,920
Speaker 3: be super important to kind of hammer in and home

595
00:26:39,960 --> 00:26:43,159
Speaker 3: in on as well. I love that thirty five to

596
00:26:43,200 --> 00:26:45,360
Speaker 3: forty minute window. That's kind of where I go as well.

597
00:26:45,400 --> 00:26:47,800
Speaker 3: But again to each their own with their body and

598
00:26:47,840 --> 00:26:49,720
Speaker 3: then experts that I've had on the show before.

599
00:26:49,840 --> 00:26:51,240
Speaker 2: I think you said about ninety minutes.

600
00:26:51,280 --> 00:26:53,679
Speaker 3: Between ninety minutes and two hours before you start running

601
00:26:53,880 --> 00:26:55,880
Speaker 3: is a really great time to get in that pre

602
00:26:56,080 --> 00:26:59,040
Speaker 3: race energy, right, So when you have that big meal

603
00:26:59,080 --> 00:27:01,439
Speaker 3: in the morning, it's idea not to like wake up

604
00:27:01,480 --> 00:27:03,320
Speaker 3: thirty minutes before you're going to toe the line, although

605
00:27:03,359 --> 00:27:05,199
Speaker 3: that's impossible to do when you're going out for a

606
00:27:05,240 --> 00:27:06,919
Speaker 3: marathon because you've got to be there so early. But

607
00:27:07,200 --> 00:27:09,679
Speaker 3: make sure you're getting in that nutrition about ninety minutes

608
00:27:09,720 --> 00:27:12,119
Speaker 3: to two hours before you run, so that your body

609
00:27:12,160 --> 00:27:14,320
Speaker 3: really has time to do something with it, because that's

610
00:27:14,600 --> 00:27:17,639
Speaker 3: really really clutch. Now, something that Phoenix touched on a

611
00:27:17,800 --> 00:27:20,359
Speaker 3: huge question, so many different ones of this variety that

612
00:27:20,400 --> 00:27:23,520
Speaker 3: came in talking about strength training. I mean, raise your

613
00:27:23,520 --> 00:27:25,560
Speaker 3: hand in here. If you're a runner who knows that

614
00:27:25,560 --> 00:27:28,720
Speaker 3: they could do more strength training. Yeah, I think for

615
00:27:28,800 --> 00:27:30,920
Speaker 3: those listening to this on the feed, every single person

616
00:27:30,920 --> 00:27:31,560
Speaker 3: in this room.

617
00:27:31,440 --> 00:27:32,160
Speaker 2: Just raise their hand.

618
00:27:32,440 --> 00:27:35,960
Speaker 3: It's all of us, and oftentimes we don't prioritize strength

619
00:27:35,960 --> 00:27:37,879
Speaker 3: training until we feel as though we have a reason

620
00:27:37,920 --> 00:27:40,480
Speaker 3: too because things aren't going as we'd hoped, right, and

621
00:27:40,600 --> 00:27:42,400
Speaker 3: not a lot of head nods in the room as well.

622
00:27:42,480 --> 00:27:46,600
Speaker 3: So strength training important not just in that posterior train

623
00:27:46,680 --> 00:27:49,159
Speaker 3: with chain, which are those muscles up the backside of

624
00:27:49,160 --> 00:27:52,240
Speaker 3: your body really really critical to running performance and propelling

625
00:27:52,240 --> 00:27:54,280
Speaker 3: you in the direction you want to go, but really

626
00:27:54,359 --> 00:27:57,280
Speaker 3: overall and especially core centric. So Phoenix, talk to me

627
00:27:57,280 --> 00:27:59,840
Speaker 3: a little bit about what your strength training routine looks

628
00:27:59,840 --> 00:28:02,280
Speaker 3: like and if you maybe at one point or another

629
00:28:02,320 --> 00:28:05,240
Speaker 3: shifted that up knowing that it could help your overall performance.

630
00:28:05,600 --> 00:28:07,960
Speaker 1: Oh yeah, So I would say for I would say

631
00:28:07,960 --> 00:28:11,080
Speaker 1: for the average runner or beginner into strength training, not

632
00:28:11,119 --> 00:28:13,840
Speaker 1: necessarily my my routine, because it's going to be different.

633
00:28:14,680 --> 00:28:17,760
Speaker 1: I would say, you know, just identifying your weaker areas

634
00:28:17,920 --> 00:28:19,520
Speaker 1: on your body, if you know where you know, if

635
00:28:19,520 --> 00:28:21,119
Speaker 1: you're having a lot of meat issues, a lot of

636
00:28:21,160 --> 00:28:23,720
Speaker 1: hip issues, you know, then kind of identifying where those

637
00:28:23,760 --> 00:28:25,600
Speaker 1: sources are if you have a weaker lower back or

638
00:28:25,640 --> 00:28:28,200
Speaker 1: if you're a weaker you know, core line, and you're

639
00:28:28,200 --> 00:28:30,480
Speaker 1: going to want to start focusing on those. So for me,

640
00:28:30,760 --> 00:28:35,160
Speaker 1: I found that working on my posterior chain really because

641
00:28:35,160 --> 00:28:38,000
Speaker 1: I was very quad dominant, so training glutes a little

642
00:28:38,040 --> 00:28:40,360
Speaker 1: bit more three times a week, you know, training hip

643
00:28:40,400 --> 00:28:43,640
Speaker 1: or exercises and lots of the you know, your inner abdominal,

644
00:28:43,720 --> 00:28:45,600
Speaker 1: your transverse and you want to do like your so

645
00:28:45,800 --> 00:28:48,000
Speaker 1: as and like make sure you're doing my fascial release

646
00:28:48,360 --> 00:28:50,520
Speaker 1: and different techniques like that to really get in and

647
00:28:50,560 --> 00:28:53,080
Speaker 1: loosen up those muscles. So I would say those are

648
00:28:53,080 --> 00:28:55,560
Speaker 1: going to be some really important just like minor tweaks

649
00:28:55,560 --> 00:28:58,200
Speaker 1: and details to focus on if you're trying to improve.

650
00:28:58,600 --> 00:29:01,160
Speaker 1: But overall, I think if you can just train legs

651
00:29:01,160 --> 00:29:03,160
Speaker 1: and glutes and core a little bit more during your

652
00:29:03,200 --> 00:29:06,120
Speaker 1: strength training, it's going to automatically improve your run. So

653
00:29:06,120 --> 00:29:08,160
Speaker 1: if you can help support your back, you can work

654
00:29:08,200 --> 00:29:11,000
Speaker 1: on your breathing through training your core, all those little

655
00:29:11,000 --> 00:29:12,680
Speaker 1: things are going to help a lot. And it's just

656
00:29:13,200 --> 00:29:15,520
Speaker 1: different for every individual, you know, but if you meet

657
00:29:15,520 --> 00:29:17,280
Speaker 1: with the coach, they're going to tell you exactly when

658
00:29:17,280 --> 00:29:19,600
Speaker 1: they look at your running and where your experience is,

659
00:29:19,600 --> 00:29:21,840
Speaker 1: they're going to be able to identify where you should start.

660
00:29:22,080 --> 00:29:23,719
Speaker 1: So I say the best thing to do is not

661
00:29:23,760 --> 00:29:26,640
Speaker 1: to self diagnose. You know, find your you know, one

662
00:29:26,680 --> 00:29:28,800
Speaker 1: of your favorite trainers maybe that you've been wanting to

663
00:29:28,840 --> 00:29:31,720
Speaker 1: work with on Instagram, and you know, just hit hit

664
00:29:31,800 --> 00:29:33,840
Speaker 1: up a consultation and see what you need to improve on.

665
00:29:33,960 --> 00:29:36,200
Speaker 1: If it doesn't go any further than that, then at

666
00:29:36,240 --> 00:29:39,720
Speaker 1: least you get a professional expert at where you should start.

667
00:29:39,640 --> 00:29:43,600
Speaker 3: Right, and that's really important. Uh professional expert. I can't

668
00:29:43,720 --> 00:29:47,000
Speaker 3: highlight that term enough. If you see someone that you

669
00:29:47,040 --> 00:29:49,880
Speaker 3: think is dope on Instagram, they could be dope, irl,

670
00:29:49,960 --> 00:29:52,840
Speaker 3: but they should also be qualified, right, So before you

671
00:29:52,920 --> 00:29:56,040
Speaker 3: put your body in somebody else's hands, make sure that

672
00:29:56,120 --> 00:29:59,000
Speaker 3: they have a background, they have certifications. Don't be afraid

673
00:29:59,040 --> 00:30:01,760
Speaker 3: to ask them what those certifications are. If you're going

674
00:30:01,760 --> 00:30:03,920
Speaker 3: to be giving someone your money and your time and

675
00:30:03,960 --> 00:30:06,800
Speaker 3: again your body and your well being, it is so

676
00:30:06,800 --> 00:30:09,160
Speaker 3: so so important that you make sure that they're qualified

677
00:30:09,160 --> 00:30:11,000
Speaker 3: to help take care of you and guide you in

678
00:30:11,080 --> 00:30:12,440
Speaker 3: the direction that you need to go.

679
00:30:12,840 --> 00:30:13,160
Speaker 2: Now.

680
00:30:13,400 --> 00:30:16,360
Speaker 3: Obviously, as you mentioned as well, everybody is different. So

681
00:30:16,480 --> 00:30:19,320
Speaker 3: although all the muscle groups and things that you mentioned

682
00:30:19,360 --> 00:30:22,480
Speaker 3: are super important, especially when it comes to runners, again,

683
00:30:22,760 --> 00:30:24,160
Speaker 3: make sure that you talk to someone on a one

684
00:30:24,200 --> 00:30:25,960
Speaker 3: on one basis so that you can get the advice

685
00:30:26,000 --> 00:30:27,880
Speaker 3: that you need and take care of your body how

686
00:30:27,880 --> 00:30:29,680
Speaker 3: you need to take care of it, because we are

687
00:30:29,680 --> 00:30:38,080
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688
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700
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715
00:32:10,040 --> 00:32:13,000
Speaker 3: on the strength training note, Sira, do you you mentioned

716
00:32:13,000 --> 00:32:15,120
Speaker 3: that you had a background as well as crossbit. I

717
00:32:15,160 --> 00:32:17,920
Speaker 3: also did CrossFit fun fact for a few years there

718
00:32:18,000 --> 00:32:19,120
Speaker 3: until I got injured.

719
00:32:19,160 --> 00:32:20,840
Speaker 2: I know, we have a lot of crossfitters in the

720
00:32:20,880 --> 00:32:21,520
Speaker 2: room right now.

721
00:32:21,840 --> 00:32:25,239
Speaker 3: What did getting that involved in strength training teach you

722
00:32:25,320 --> 00:32:26,440
Speaker 3: about your body?

723
00:32:27,400 --> 00:32:27,560
Speaker 4: So?

724
00:32:27,640 --> 00:32:30,760
Speaker 5: I kind of I learned the hard way with strength

725
00:32:30,760 --> 00:32:34,160
Speaker 5: training and running with my first marathon cycle, and that

726
00:32:34,320 --> 00:32:36,720
Speaker 5: was when I was really in the weeds with CrossFit.

727
00:32:36,760 --> 00:32:39,680
Speaker 5: I was a coach, I was training I mean dozens

728
00:32:39,680 --> 00:32:42,240
Speaker 5: of people each week, and then I was training myself

729
00:32:42,280 --> 00:32:44,520
Speaker 5: as well, and it was a hard transition to go

730
00:32:44,680 --> 00:32:49,800
Speaker 5: from this really intense strength training dominant to running and

731
00:32:50,000 --> 00:32:53,080
Speaker 5: I stopped doing my strength training as much. But coming

732
00:32:53,200 --> 00:32:56,400
Speaker 5: back from that, I really just learned how important it

733
00:32:56,440 --> 00:32:59,800
Speaker 5: is to just kind of make adjustments. It's high repetition

734
00:33:00,200 --> 00:33:03,440
Speaker 5: or wait, so I haven't done Olympic lifts in at

735
00:33:03,560 --> 00:33:07,320
Speaker 5: least two years now, Wow TVT, I know, right, those

736
00:33:07,320 --> 00:33:10,400
Speaker 5: snatches are gone, those days are gone.

737
00:33:10,480 --> 00:33:11,800
Speaker 4: It's really just adjustments.

738
00:33:11,840 --> 00:33:15,600
Speaker 5: But especially with the kind of the CrossFit mantra, it's

739
00:33:15,640 --> 00:33:16,680
Speaker 5: functional fitness.

740
00:33:16,680 --> 00:33:17,640
Speaker 4: So I understand that.

741
00:33:17,720 --> 00:33:21,000
Speaker 5: CrossFit does have that certain reputation of what exactly it is,

742
00:33:21,200 --> 00:33:23,560
Speaker 5: but to the very core of it, it's foundational of

743
00:33:23,600 --> 00:33:27,440
Speaker 5: functional fitness. So picking up your groceries are like dead lifts,

744
00:33:27,720 --> 00:33:31,040
Speaker 5: Putting something up on the shelf is like an overhead press.

745
00:33:31,120 --> 00:33:34,520
Speaker 5: You know, these exercise can really translate to your daily

746
00:33:34,600 --> 00:33:38,280
Speaker 5: life activities. So it's really having that understanding and just

747
00:33:38,360 --> 00:33:41,680
Speaker 5: making adjustments in my own routine. Now, strength train at

748
00:33:41,760 --> 00:33:44,840
Speaker 5: least two three times a week if I'm in season

749
00:33:45,000 --> 00:33:46,600
Speaker 5: for training for a marathon.

750
00:33:46,680 --> 00:33:48,400
Speaker 3: Well, that's a really good thing to bring up, right,

751
00:33:48,440 --> 00:33:50,760
Speaker 3: because I'm sure the next question is, Okay, how much

752
00:33:50,760 --> 00:33:51,680
Speaker 3: should I be strength training?

753
00:33:51,680 --> 00:33:53,320
Speaker 2: How many days a week should I be strength training?

754
00:33:53,320 --> 00:33:54,720
Speaker 2: What would you advise for that?

755
00:33:55,200 --> 00:33:57,560
Speaker 1: I would definitely still keep it around to at least

756
00:33:57,600 --> 00:33:59,920
Speaker 1: two to three minimum. If you're someone on a more

757
00:34:00,120 --> 00:34:02,080
Speaker 1: expert level, then you can go a little bit higher.

758
00:34:02,280 --> 00:34:04,480
Speaker 1: Just all depends on how much recovery you need after

759
00:34:04,520 --> 00:34:06,720
Speaker 1: your runs, you know, because if you're going to train

760
00:34:06,760 --> 00:34:08,160
Speaker 1: a heavy leg day and then go have a long

761
00:34:08,239 --> 00:34:11,360
Speaker 1: run tomorrow, it's probably gonna be pretty challenging. So just

762
00:34:11,440 --> 00:34:14,760
Speaker 1: making sure that you have those strength training days. Maybe

763
00:34:14,840 --> 00:34:18,400
Speaker 1: you strength train after your run or you know, before

764
00:34:18,560 --> 00:34:19,760
Speaker 1: a long run of the weekend.

765
00:34:19,800 --> 00:34:21,000
Speaker 2: So just scheduling it out.

766
00:34:21,000 --> 00:34:23,719
Speaker 1: I would say at least two days a week minimum,

767
00:34:23,840 --> 00:34:27,160
Speaker 1: three to four days max would be my ideal, and

768
00:34:27,239 --> 00:34:29,440
Speaker 1: you would just do split Sometimes you would train let's

769
00:34:29,480 --> 00:34:31,160
Speaker 1: say glutes and abs, and then you'd go for your

770
00:34:31,200 --> 00:34:33,319
Speaker 1: long run the next day. Then after that you can

771
00:34:33,360 --> 00:34:36,799
Speaker 1: train quads and calves or you know, hamstring. So just

772
00:34:36,840 --> 00:34:40,239
Speaker 1: split training, not going hardcore destroying your legs and then

773
00:34:40,280 --> 00:34:43,000
Speaker 1: trying to run after that, because you're probably gonna suffer

774
00:34:43,000 --> 00:34:45,480
Speaker 1: from some injuries and if you're not, maybe down the

775
00:34:45,520 --> 00:34:47,920
Speaker 1: road it might you know, but that would be my

776
00:34:48,040 --> 00:34:51,359
Speaker 1: biggest advice. Two to three days, split the groups up.

777
00:34:51,480 --> 00:34:54,160
Speaker 1: Don't just go hardcore one day and then like try

778
00:34:54,160 --> 00:34:56,880
Speaker 1: to run. Really just know, like all right, I'm planning

779
00:34:56,920 --> 00:34:57,520
Speaker 1: this out.

780
00:34:57,480 --> 00:34:59,600
Speaker 3: You know, yeah, yeah, And I mean somebody to keep

781
00:34:59,600 --> 00:35:01,680
Speaker 3: in mind so that you may not know if you're

782
00:35:01,719 --> 00:35:04,080
Speaker 3: relatively new to adding in different types of runs to

783
00:35:04,160 --> 00:35:07,200
Speaker 3: your regular routine. Is that tackling something like an interval workout,

784
00:35:07,200 --> 00:35:09,040
Speaker 3: whether you're on a track or you're on the road

785
00:35:09,080 --> 00:35:10,239
Speaker 3: and you're doing it by time.

786
00:35:10,640 --> 00:35:12,480
Speaker 2: That interval workout.

787
00:35:11,960 --> 00:35:14,759
Speaker 3: Is going to be very similar to doing a leg day, right,

788
00:35:14,880 --> 00:35:17,719
Speaker 3: So you would not, ideally, in your perfect world, want

789
00:35:17,719 --> 00:35:21,360
Speaker 3: to go tackle a track workout on a Friday and

790
00:35:21,440 --> 00:35:23,680
Speaker 3: then go hit your long run on a Saturday. That's

791
00:35:23,719 --> 00:35:25,520
Speaker 3: going to be really hard to give your body what

792
00:35:25,560 --> 00:35:28,560
Speaker 3: it needs to get that necessary recovery. And now, recovery

793
00:35:28,800 --> 00:35:31,200
Speaker 3: a big buzzword here, something we haven't talked about a

794
00:35:31,200 --> 00:35:34,400
Speaker 3: lot yet, but next to nutrition, the secret sauce to

795
00:35:34,920 --> 00:35:38,279
Speaker 3: running an excellent race, or just keeping your body in

796
00:35:38,400 --> 00:35:41,080
Speaker 3: tip top shape for your every your every day.

797
00:35:41,160 --> 00:35:43,839
Speaker 2: So what does your recovery routine look like right now?

798
00:35:43,960 --> 00:35:44,480
Speaker 2: Be honest?

799
00:35:45,000 --> 00:35:45,680
Speaker 4: Oh gosh.

800
00:35:45,760 --> 00:35:48,440
Speaker 5: The hardest, the hardest lesson to learn as a runner

801
00:35:48,600 --> 00:35:50,719
Speaker 5: is that rest is actually productive.

802
00:35:51,280 --> 00:35:52,520
Speaker 4: Sit your button down.

803
00:35:52,600 --> 00:35:55,280
Speaker 2: A lot of head nodding in the audience.

804
00:35:55,320 --> 00:35:58,280
Speaker 5: So hard, especially because a lot of you are running tomorrow,

805
00:35:58,280 --> 00:36:01,160
Speaker 5: so we've been tapering, so you under understand that you've

806
00:36:01,200 --> 00:36:05,759
Speaker 5: probably much hopefully had some lighter miles. I think there's

807
00:36:05,800 --> 00:36:09,200
Speaker 5: a difference between active recovery and true recovery.

808
00:36:09,280 --> 00:36:10,440
Speaker 4: So if I'm really.

809
00:36:10,239 --> 00:36:13,440
Speaker 5: Having a rest day, I tell myself to sit and

810
00:36:13,520 --> 00:36:17,240
Speaker 5: not do any kind of intentional activity.

811
00:36:17,400 --> 00:36:18,560
Speaker 4: But active recovery.

812
00:36:18,560 --> 00:36:21,880
Speaker 5: I love to do something low impact like yoga or

813
00:36:21,920 --> 00:36:26,240
Speaker 5: pilates or light spin class or something like that, something

814
00:36:26,280 --> 00:36:29,600
Speaker 5: that still is giving me getting me active, but isn't

815
00:36:29,600 --> 00:36:32,520
Speaker 5: putting any unnecessary pressure on my joints.

816
00:36:32,520 --> 00:36:35,840
Speaker 3: Smart And there is a huge difference between just recovery,

817
00:36:35,840 --> 00:36:39,440
Speaker 3: plane recovery and active recovery. Also important to know that

818
00:36:39,560 --> 00:36:41,640
Speaker 3: even on your total rest day, it can be really

819
00:36:41,680 --> 00:36:44,080
Speaker 3: helpful to move around a little bit. Right So, if

820
00:36:44,120 --> 00:36:46,879
Speaker 3: you're completely like Netflix and Chilling, I have been on

821
00:36:46,920 --> 00:36:50,560
Speaker 3: a sex education binge. I'm on the last episode right now.

822
00:36:50,560 --> 00:36:53,080
Speaker 3: I've literally watched three seasons over the last twelve days.

823
00:36:53,680 --> 00:36:55,319
Speaker 3: I guess that happens when you spend that much time

824
00:36:55,360 --> 00:36:58,759
Speaker 3: by yourself. But what I will say is that those

825
00:36:58,800 --> 00:37:00,800
Speaker 3: two things very different. It's all always really important to

826
00:37:00,840 --> 00:37:02,640
Speaker 3: make sure that you're moving around a little bit on

827
00:37:02,680 --> 00:37:05,200
Speaker 3: your rest day to kind of flesh around that lactic

828
00:37:05,239 --> 00:37:07,560
Speaker 3: acid build up that's happening in your legs and kind

829
00:37:07,560 --> 00:37:09,080
Speaker 3: of keep you moving so that you can feel a

830
00:37:09,080 --> 00:37:11,640
Speaker 3: little bit more comfortable the day after that. What does

831
00:37:11,680 --> 00:37:13,720
Speaker 3: your recovery routine look like right now, Phoenix?

832
00:37:14,080 --> 00:37:17,000
Speaker 1: Yeah, so I'm in love with my hyper volt hyper

833
00:37:17,040 --> 00:37:19,560
Speaker 1: ice gun, and that's been on my I didn't bring

834
00:37:19,560 --> 00:37:21,239
Speaker 1: it today, which I'm surprised, but I usually keep it

835
00:37:21,239 --> 00:37:24,799
Speaker 1: in my bag and I use it any opportunity I get.

836
00:37:24,800 --> 00:37:26,080
Speaker 1: But on a day that I would say I'm not

837
00:37:26,120 --> 00:37:28,000
Speaker 1: going to be doing any runs, I love to hit

838
00:37:28,080 --> 00:37:31,120
Speaker 1: like a high incline treadmill walk just really warm up

839
00:37:31,120 --> 00:37:33,920
Speaker 1: and heat up my legs. After that, I'll typically hit

840
00:37:33,960 --> 00:37:36,799
Speaker 1: the foam roller and then finish it off with the gun.

841
00:37:36,960 --> 00:37:39,680
Speaker 1: Once I do that, maybe twenty thirty minutes, I like

842
00:37:39,719 --> 00:37:42,320
Speaker 1: to do a nice long stretch and then I finish

843
00:37:42,360 --> 00:37:44,359
Speaker 1: it back off with the treadmill again.

844
00:37:44,680 --> 00:37:47,080
Speaker 2: So I would say my recovery looks like two hours.

845
00:37:47,280 --> 00:37:49,759
Speaker 2: Oh cash, I mean that was just once a week.

846
00:37:49,840 --> 00:37:51,799
Speaker 1: So I mean, if you're not doing it every single day,

847
00:37:51,800 --> 00:37:54,560
Speaker 1: that once one two hour session a week, you know, Yeah,

848
00:37:54,600 --> 00:37:56,120
Speaker 1: it goes a long way for me because I feel

849
00:37:56,120 --> 00:37:57,840
Speaker 1: like that's like my only day that I can truly

850
00:37:57,840 --> 00:38:00,319
Speaker 1: get it in, and like sometimes I'm just not even

851
00:38:00,320 --> 00:38:03,120
Speaker 1: motivated to move, So like getting on the treadmill, put

852
00:38:03,160 --> 00:38:05,200
Speaker 1: it up to fifteen percent incline at like a two

853
00:38:05,239 --> 00:38:07,759
Speaker 1: point seven to three point zero speed, it just heats

854
00:38:07,840 --> 00:38:09,640
Speaker 1: up my body where I still feel like I'm getting

855
00:38:09,640 --> 00:38:11,640
Speaker 1: a little heart rate in there, I'm not super stiff,

856
00:38:12,000 --> 00:38:14,439
Speaker 1: and then just start blasting away with that gun all

857
00:38:14,440 --> 00:38:16,640
Speaker 1: over the body, even getting it deep into that so

858
00:38:16,800 --> 00:38:18,680
Speaker 1: as you know, so you can start loosening up the hips.

859
00:38:18,960 --> 00:38:21,359
Speaker 1: That has been like my biggest thing is realizing when

860
00:38:21,360 --> 00:38:24,760
Speaker 1: that's tight, my hips start pinching, my knee starts pinching,

861
00:38:24,840 --> 00:38:27,839
Speaker 1: my sciatica starts to flare up. So keep getting deep

862
00:38:27,880 --> 00:38:30,440
Speaker 1: in there with that little peanut type roller, sticking it

863
00:38:30,480 --> 00:38:33,600
Speaker 1: down deep in there. That just really helps me. So yeah,

864
00:38:33,760 --> 00:38:35,720
Speaker 1: or the or the gun. But you know that vibration

865
00:38:35,840 --> 00:38:36,800
Speaker 1: might be a little weird.

866
00:38:36,600 --> 00:38:40,759
Speaker 3: For well, let's just take a moment to reiterate that again,

867
00:38:40,840 --> 00:38:44,759
Speaker 3: everybody is different. Everybody's different, So find a recovery the

868
00:38:44,880 --> 00:38:47,160
Speaker 3: strategy that works for you. Something that we touched on

869
00:38:47,280 --> 00:38:49,280
Speaker 3: but also important when it comes to terms of recovery

870
00:38:49,520 --> 00:38:53,120
Speaker 3: is how you're fueling, but primarily also hydration. Hydration is

871
00:38:53,160 --> 00:38:55,640
Speaker 3: super super important to give your muscles what they need

872
00:38:55,680 --> 00:38:59,240
Speaker 3: to recover from these difficult efforts. Also super super important

873
00:38:59,680 --> 00:39:01,560
Speaker 3: to make sure if you're running tomorrow, that you're really

874
00:39:01,600 --> 00:39:04,960
Speaker 3: getting that in today, not just water, but also electrolytes.

875
00:39:05,000 --> 00:39:07,399
Speaker 3: Electrolytes help carry the things to your muscles that they

876
00:39:07,400 --> 00:39:10,080
Speaker 3: really need to help you get the hydration that you need.

877
00:39:10,120 --> 00:39:12,480
Speaker 2: They help make you more hydrated. That's their purpose.

878
00:39:12,680 --> 00:39:14,920
Speaker 3: So definitely make sure you're kind of getting in whatever

879
00:39:14,920 --> 00:39:17,520
Speaker 3: feels right for you today if you are racing out

880
00:39:17,520 --> 00:39:18,880
Speaker 3: there tomorrow.

881
00:39:19,000 --> 00:39:19,839
Speaker 2: We're talking a lot.

882
00:39:19,920 --> 00:39:23,040
Speaker 3: I mean, we're sitting here inside with Tracksmith in this

883
00:39:23,160 --> 00:39:26,120
Speaker 3: absolutely beautiful space. A huge thank you again the Tracksmith

884
00:39:26,160 --> 00:39:28,760
Speaker 3: for hosting us. A lot of questions come in about

885
00:39:28,800 --> 00:39:31,839
Speaker 3: gear and what we're wearing on the run. Right, What

886
00:39:32,000 --> 00:39:34,439
Speaker 3: is the biggest rule about race day?

887
00:39:34,680 --> 00:39:35,040
Speaker 2: Sierra?

888
00:39:35,480 --> 00:39:36,440
Speaker 4: Nothing new?

889
00:39:36,560 --> 00:39:39,520
Speaker 2: Wow, I didn't even that wasn't even planned. She knows

890
00:39:39,600 --> 00:39:40,040
Speaker 2: what's up.

891
00:39:40,160 --> 00:39:40,879
Speaker 4: Golden rule.

892
00:39:40,960 --> 00:39:41,719
Speaker 2: The golden rule.

893
00:39:41,800 --> 00:39:43,719
Speaker 3: So that means that you need to know that you're

894
00:39:43,719 --> 00:39:45,920
Speaker 3: going out there, when you're going on a run, and

895
00:39:45,960 --> 00:39:48,600
Speaker 3: something that makes you feel really comfortable and really secure.

896
00:39:48,719 --> 00:39:48,959
Speaker 2: Right.

897
00:39:49,080 --> 00:39:51,759
Speaker 3: So, while some person may be able to go out

898
00:39:51,760 --> 00:39:54,319
Speaker 3: there in a player of split shorts and look like

899
00:39:54,360 --> 00:39:57,920
Speaker 3: a gazelle Kara, I'm looking at you, I don't necessarily

900
00:39:57,920 --> 00:39:59,320
Speaker 3: feel that way when I wear split shorts.

901
00:39:59,320 --> 00:40:01,000
Speaker 2: In fact, I probably be quite miserable.

902
00:40:01,120 --> 00:40:04,759
Speaker 3: So everyone has a different goldilocks fit as I'll call it,

903
00:40:04,960 --> 00:40:06,960
Speaker 3: that they feel good about wearing when they head out

904
00:40:06,960 --> 00:40:10,960
Speaker 3: on the run. When it comes to the credentials, are

905
00:40:10,960 --> 00:40:13,000
Speaker 3: the things that you think about when you're looking for

906
00:40:13,040 --> 00:40:15,399
Speaker 3: your go to kit, so to speak.

907
00:40:15,200 --> 00:40:16,200
Speaker 2: What do you look into?

908
00:40:16,920 --> 00:40:20,120
Speaker 1: I look for at least something that's easy removable. You know,

909
00:40:20,160 --> 00:40:21,640
Speaker 1: in the beginning, you are going to be cold, so

910
00:40:21,719 --> 00:40:23,760
Speaker 1: I do like a little bit more layers in the beginning.

911
00:40:23,800 --> 00:40:26,120
Speaker 1: But I get hot and I heat up really quickly,

912
00:40:26,520 --> 00:40:28,840
Speaker 1: so you know, I like to either just toss that

913
00:40:28,960 --> 00:40:31,920
Speaker 1: top layer and just forget about it, or you know,

914
00:40:32,200 --> 00:40:33,920
Speaker 1: you know, if you're holding on to it. But typically

915
00:40:33,960 --> 00:40:36,879
Speaker 1: a split short for me and a sports bra, it's

916
00:40:36,920 --> 00:40:37,759
Speaker 1: going to be my go to.

917
00:40:37,840 --> 00:40:38,759
Speaker 2: That's why I feel best in.

918
00:40:38,840 --> 00:40:41,000
Speaker 1: But then I show up cold, so I usually will

919
00:40:41,040 --> 00:40:42,719
Speaker 1: have a hoodie on over and I know by as

920
00:40:42,719 --> 00:40:45,000
Speaker 1: soon as I start running or you know, just getting

921
00:40:45,040 --> 00:40:47,279
Speaker 1: up close to my marker, I just throw it off

922
00:40:47,320 --> 00:40:49,439
Speaker 1: like everyone else does. So for me, like she said,

923
00:40:49,440 --> 00:40:52,200
Speaker 1: nothing new, I've made the mistake of once I ran

924
00:40:52,239 --> 00:40:56,480
Speaker 1: a marathon in this one piece Nike uh just body suit,

925
00:40:56,560 --> 00:40:57,080
Speaker 1: one piece.

926
00:40:57,280 --> 00:40:59,560
Speaker 2: Yeah, there's one thing for the London Marathon. I was like,

927
00:40:59,640 --> 00:41:00,000
Speaker 2: all right.

928
00:41:00,080 --> 00:41:02,680
Speaker 1: I saw these pictures and it was super bootylicious and

929
00:41:02,680 --> 00:41:05,680
Speaker 1: I was like, oh my goodness. You know, I was

930
00:41:05,719 --> 00:41:07,239
Speaker 1: really out here. But they say, if you're gonna do

931
00:41:07,280 --> 00:41:09,600
Speaker 1: the London Marathon, you know, wear something flashy. So but

932
00:41:09,640 --> 00:41:13,000
Speaker 1: that was my first time trying something new and you

933
00:41:13,080 --> 00:41:15,080
Speaker 1: learn that day. I mean, you're just kind of learn

934
00:41:15,160 --> 00:41:16,600
Speaker 1: pulling it out of your spaces.

935
00:41:16,680 --> 00:41:19,319
Speaker 2: So I'm like, yeah, don't do anything new.

936
00:41:19,440 --> 00:41:21,120
Speaker 1: So I learn the hardway and I'm going to stick

937
00:41:21,160 --> 00:41:23,720
Speaker 1: to my shorts in my bra I might throw away

938
00:41:23,800 --> 00:41:24,719
Speaker 1: long sleeve.

939
00:41:24,520 --> 00:41:26,680
Speaker 3: And something that I mean we're highlighting here that is

940
00:41:26,719 --> 00:41:29,120
Speaker 3: really important. Whether you're going out just to run a mile,

941
00:41:29,239 --> 00:41:31,680
Speaker 3: a five k, a half marathon, a marathon, whatever you're doing,

942
00:41:31,800 --> 00:41:33,839
Speaker 3: is that you're going to heat up on the run. Right,

943
00:41:34,000 --> 00:41:37,439
Speaker 3: So when you're heading out there, the experts will tell

944
00:41:37,480 --> 00:41:40,480
Speaker 3: you dress as if it's fifteen to twenty degrees warmer

945
00:41:40,560 --> 00:41:42,880
Speaker 3: than it actually is outside because you are going to

946
00:41:42,920 --> 00:41:45,400
Speaker 3: heat up. But also on the inverse of that, you

947
00:41:45,440 --> 00:41:50,040
Speaker 3: mentioned throwing away a sweatshirt, showing up if it's best

948
00:41:50,400 --> 00:41:54,040
Speaker 3: who talking here, we are specifically if it's race day,

949
00:41:54,040 --> 00:41:55,960
Speaker 3: show up with some of those throwaway clothes. So that

950
00:41:56,040 --> 00:41:58,600
Speaker 3: you feel like you are equipped to get rid of

951
00:41:58,680 --> 00:42:00,799
Speaker 3: stuff and you're not so worried about what happens to

952
00:42:00,840 --> 00:42:03,280
Speaker 3: that stuff. The great thing about a lot of the races,

953
00:42:03,600 --> 00:42:06,200
Speaker 3: you know, we're coming back from a great time in

954
00:42:06,239 --> 00:42:08,440
Speaker 3: our lives right now, but a lot of the races

955
00:42:08,440 --> 00:42:11,120
Speaker 3: we'll have donation bins as well. So all the gear

956
00:42:11,160 --> 00:42:13,560
Speaker 3: that you show up with that you throw away, so

957
00:42:13,640 --> 00:42:15,600
Speaker 3: to speak, won't actually be thrown away.

958
00:42:15,680 --> 00:42:17,720
Speaker 2: Rather it'll be donated to a really great cause.

959
00:42:17,920 --> 00:42:20,239
Speaker 3: All right, I'm coming back to you now, Guys, I

960
00:42:20,280 --> 00:42:23,480
Speaker 3: feel like you have them. They've been burning deep inside

961
00:42:23,520 --> 00:42:27,080
Speaker 3: of your soul's questions. So the question is do we

962
00:42:27,920 --> 00:42:30,759
Speaker 3: uppear on the mic have a piece of advice when

963
00:42:30,800 --> 00:42:33,320
Speaker 3: it comes to running that we have a hard time following.

964
00:42:33,440 --> 00:42:35,520
Speaker 2: I'll take this off the bat.

965
00:42:36,000 --> 00:42:38,120
Speaker 3: My biggest piece of advice that someone gave me before

966
00:42:38,160 --> 00:42:40,520
Speaker 3: I showed up to run Chicago a few years back

967
00:42:41,040 --> 00:42:44,120
Speaker 3: was come back to calm. I think about that all

968
00:42:44,360 --> 00:42:47,040
Speaker 3: of the time, not just when I'm running, but in

969
00:42:47,080 --> 00:42:50,160
Speaker 3: that race when I felt like at times like maybe

970
00:42:50,200 --> 00:42:53,719
Speaker 3: I was going too fast, or just so many feelings

971
00:42:53,760 --> 00:42:55,680
Speaker 3: as you can relate with when you're running, I just

972
00:42:55,800 --> 00:42:58,000
Speaker 3: literally closed my eyes and took a deep breath, wall

973
00:42:58,080 --> 00:43:00,680
Speaker 3: moving forward and told myself, like, come back to calm.

974
00:43:00,800 --> 00:43:04,040
Speaker 3: And I reminded myself that that calm and those emotions

975
00:43:04,080 --> 00:43:07,600
Speaker 3: are within my my wheelhouse, and they're in my control.

976
00:43:08,600 --> 00:43:11,680
Speaker 3: That being said, and like a practical application of saying

977
00:43:11,680 --> 00:43:12,520
Speaker 3: to myself.

978
00:43:12,160 --> 00:43:13,319
Speaker 2: All the time, come back to calm.

979
00:43:13,360 --> 00:43:16,520
Speaker 3: Sometimes it's easier than others, right, But that piece of

980
00:43:16,600 --> 00:43:18,719
Speaker 3: advice is always really really resonated with me.

981
00:43:19,040 --> 00:43:20,160
Speaker 2: What advice do you have?

982
00:43:20,840 --> 00:43:23,080
Speaker 1: I would say that I struggle with was probably just

983
00:43:23,120 --> 00:43:25,840
Speaker 1: you know, I've always telling people, you know, the rest,

984
00:43:25,920 --> 00:43:27,319
Speaker 1: you need to get your rest in order to have

985
00:43:27,360 --> 00:43:29,640
Speaker 1: a strong run. And I know I tell that over

986
00:43:29,680 --> 00:43:31,520
Speaker 1: and over again to my athletes, and I think that's

987
00:43:31,560 --> 00:43:34,080
Speaker 1: the biggest thing that I don't follow either, you know,

988
00:43:34,239 --> 00:43:36,360
Speaker 1: just being busy with my daily life or work.

989
00:43:36,680 --> 00:43:38,920
Speaker 2: It's like I don't get enough rest, you know.

990
00:43:39,120 --> 00:43:41,680
Speaker 1: So even the night before the race, I'll be so

991
00:43:41,880 --> 00:43:43,920
Speaker 1: anxious and up until you know, one two in the

992
00:43:43,960 --> 00:43:46,400
Speaker 1: morning realizing like I got to get up, you know tomorrow.

993
00:43:46,480 --> 00:43:48,439
Speaker 1: So I felt the biggest thing you do is try

994
00:43:48,440 --> 00:43:52,120
Speaker 1: to find things to calm yourself down and then just

995
00:43:52,160 --> 00:43:54,239
Speaker 1: making sure that you're getting that rest. Because if you're

996
00:43:54,239 --> 00:43:57,040
Speaker 1: feeling rested, you know you've gone out there and put

997
00:43:57,080 --> 00:43:59,200
Speaker 1: in the miles already, like you already know what that

998
00:43:59,239 --> 00:44:01,840
Speaker 1: long run is, right, So that really helps calm you

999
00:44:01,880 --> 00:44:03,960
Speaker 1: in the moment, knowing that you're rested and you've done

1000
00:44:04,000 --> 00:44:06,640
Speaker 1: everything that you could do to prepare. And if you don't,

1001
00:44:06,680 --> 00:44:08,480
Speaker 1: you know, then you're just gonna have to keep giving

1002
00:44:08,480 --> 00:44:11,799
Speaker 1: yourself that positive reinforcement. But that's been my biggest thing

1003
00:44:11,880 --> 00:44:13,759
Speaker 1: is I tell so many people, get your rest so

1004
00:44:13,800 --> 00:44:16,359
Speaker 1: you can regenerate, and I know I probably don't get

1005
00:44:16,480 --> 00:44:17,439
Speaker 1: enough that I need.

1006
00:44:17,600 --> 00:44:18,440
Speaker 2: Yeah, what about you?

1007
00:44:18,560 --> 00:44:21,720
Speaker 5: I would definitely second that, But also I would say

1008
00:44:22,320 --> 00:44:25,520
Speaker 5: it's been hard for me to grasp that there is

1009
00:44:25,600 --> 00:44:27,680
Speaker 5: no such thing as a perfect training cycle.

1010
00:44:28,120 --> 00:44:29,120
Speaker 4: Life happens.

1011
00:44:29,440 --> 00:44:34,560
Speaker 5: Marathon training especially is such a big endeavor, right, and

1012
00:44:34,719 --> 00:44:36,879
Speaker 5: things pop up and maybe you have to miss a run.

1013
00:44:37,200 --> 00:44:39,200
Speaker 5: And I've had moments where I check in with my

1014
00:44:39,320 --> 00:44:41,359
Speaker 5: coach and I'm like, oh, my gosh, I can't do

1015
00:44:41,400 --> 00:44:43,719
Speaker 5: this tomorrow. I know the timing's just not gonna work out.

1016
00:44:43,760 --> 00:44:47,040
Speaker 5: Should I double up a day later? Something crazy? My

1017
00:44:47,560 --> 00:44:50,120
Speaker 5: ration I was off, and I mean, he is to

1018
00:44:50,160 --> 00:44:54,040
Speaker 5: tell me relaxed, didn't you just run sixteen miles before, like,

1019
00:44:54,080 --> 00:44:57,040
Speaker 5: this isn't going to impact you. So just knowing that

1020
00:44:57,280 --> 00:44:59,440
Speaker 5: it's okay to have to take a step back if

1021
00:44:59,480 --> 00:45:02,480
Speaker 5: something up and pick back up where you are.

1022
00:45:02,719 --> 00:45:04,480
Speaker 2: Yeah, that's a really good piece of advice.

1023
00:45:04,520 --> 00:45:06,799
Speaker 3: I think it was Emily Enfeld who said to me

1024
00:45:06,920 --> 00:45:11,040
Speaker 3: that every trainding plan is written strategically in pencil for

1025
00:45:11,080 --> 00:45:13,360
Speaker 3: a reason, and that we have to have that level

1026
00:45:13,400 --> 00:45:16,080
Speaker 3: of compassion with ourselves and that grease with ourselves to

1027
00:45:16,120 --> 00:45:18,120
Speaker 3: know that things are going to change and that we

1028
00:45:18,280 --> 00:45:21,560
Speaker 3: again are responsible for how we react to those changes.

1029
00:45:21,920 --> 00:45:24,480
Speaker 3: Who has another question in the audience for me? Alec

1030
00:45:24,520 --> 00:45:26,719
Speaker 3: from New York wants to know what we do to

1031
00:45:26,800 --> 00:45:30,239
Speaker 3: celebrate a big accomplishment like a marathon. I am a

1032
00:45:30,320 --> 00:45:34,120
Speaker 3: religious burger beer person. That's like the go to It's

1033
00:45:34,200 --> 00:45:36,960
Speaker 3: what I do period. I would say that some of

1034
00:45:37,000 --> 00:45:39,440
Speaker 3: my I'm not a late night person. Like last night,

1035
00:45:39,480 --> 00:45:42,279
Speaker 3: I think I was sleeping at nine twenty two after

1036
00:45:42,320 --> 00:45:44,680
Speaker 3: a marathon for some reason. I am capable of being

1037
00:45:44,680 --> 00:45:47,160
Speaker 3: out and doing everything until whatever time I so please.

1038
00:45:47,920 --> 00:45:51,800
Speaker 3: So I'll be out just consuming large quantities of carbs

1039
00:45:51,840 --> 00:45:54,560
Speaker 3: aka beverages until like at least one or two in

1040
00:45:54,600 --> 00:45:54,960
Speaker 3: the morning.

1041
00:45:55,120 --> 00:45:56,440
Speaker 2: What about you, how do you celebrate?

1042
00:45:57,239 --> 00:45:59,000
Speaker 4: I definitely have my mind on a burger.

1043
00:45:59,160 --> 00:46:02,960
Speaker 5: Also why I went dry for the last month of training,

1044
00:46:03,040 --> 00:46:05,120
Speaker 5: so I'm like, oh my gosh, I need a glass

1045
00:46:05,120 --> 00:46:05,479
Speaker 5: of wine.

1046
00:46:06,000 --> 00:46:08,799
Speaker 2: Ready, she ready, she ready? What about you? Nice?

1047
00:46:09,120 --> 00:46:12,880
Speaker 1: Definitely a good meal, you know, something carb heavy, pasta pizza.

1048
00:46:13,320 --> 00:46:15,960
Speaker 1: That's my But I actually my biggest thing is when

1049
00:46:15,960 --> 00:46:17,960
Speaker 1: I finish a race, I celebrate by sign up for

1050
00:46:18,000 --> 00:46:20,840
Speaker 1: another one. I feel like, you know, you're in that moment,

1051
00:46:20,920 --> 00:46:23,160
Speaker 1: you feel great, you know, well, I usually feel great.

1052
00:46:23,400 --> 00:46:24,359
Speaker 2: You know, you feel so good.

1053
00:46:24,400 --> 00:46:26,360
Speaker 1: You're like, you know, you don't want to lose that momentum,

1054
00:46:26,400 --> 00:46:28,240
Speaker 1: so you just sign up for the next one and recommit.

1055
00:46:28,440 --> 00:46:31,040
Speaker 2: That's usually my celebration right there. I love I saw.

1056
00:46:31,120 --> 00:46:33,840
Speaker 2: I think it was last weekend after London.

1057
00:46:34,040 --> 00:46:36,400
Speaker 3: If you've ever like put your email anywhere near the

1058
00:46:36,440 --> 00:46:39,440
Speaker 3: London Marathon website, like you got an email during the marathon, it.

1059
00:46:39,400 --> 00:46:41,120
Speaker 2: Was like register for twenty twenty two.

1060
00:46:41,560 --> 00:46:43,400
Speaker 3: I think I got pinged with that email like at

1061
00:46:43,520 --> 00:46:45,239
Speaker 3: least six times, and I was like, I see what

1062
00:46:45,280 --> 00:46:48,560
Speaker 3: you're doing, Like they are hopping on these positive vibes

1063
00:46:48,640 --> 00:46:48,880
Speaker 3: right now.

1064
00:46:48,960 --> 00:46:49,640
Speaker 2: Yeah, I like that.

1065
00:46:49,840 --> 00:46:54,680
Speaker 5: So Phoenix actually already registered for another one before tomorrow.

1066
00:46:55,280 --> 00:46:57,480
Speaker 4: Register well, I entered for London.

1067
00:46:57,640 --> 00:46:58,040
Speaker 2: Let's go.

1068
00:46:59,040 --> 00:47:04,080
Speaker 3: Hopefully we'll say, all right, I'll take one more question

1069
00:47:04,160 --> 00:47:07,160
Speaker 3: from the audience. Who's going to be my lucky question?

1070
00:47:07,280 --> 00:47:10,319
Speaker 3: Asker person? All right, the question from the audience. Where

1071
00:47:10,400 --> 00:47:13,040
Speaker 3: is your favorite place to run in Columbus. Columbus Hurdlers,

1072
00:47:13,080 --> 00:47:13,760
Speaker 3: you are welcome.

1073
00:47:15,400 --> 00:47:17,719
Speaker 2: I feel very special moment for you.

1074
00:47:18,120 --> 00:47:20,360
Speaker 5: So I hope you're familiar with this. I love the

1075
00:47:20,440 --> 00:47:25,480
Speaker 5: Camp Chase trail, seventeen miles from downtown.

1076
00:47:25,000 --> 00:47:27,680
Speaker 4: All the way up to rural Ohio.

1077
00:47:27,800 --> 00:47:31,080
Speaker 5: I mean, I will start in the metropolitan area and

1078
00:47:31,120 --> 00:47:33,719
Speaker 5: then be out in a field on a farm.

1079
00:47:34,040 --> 00:47:36,160
Speaker 4: And I know it sounds.

1080
00:47:35,880 --> 00:47:37,880
Speaker 2: As crazy as it is.

1081
00:47:38,400 --> 00:47:42,520
Speaker 5: But it's a fantastic trail. It's got hills, it's nicely paid,

1082
00:47:42,600 --> 00:47:45,560
Speaker 5: it feels safe. I would go out there with my

1083
00:47:45,680 --> 00:47:48,879
Speaker 5: run group and it's a really gorgeous place to run,

1084
00:47:48,920 --> 00:47:50,799
Speaker 5: and it's just like a nice one and done.

1085
00:47:50,800 --> 00:47:53,560
Speaker 4: I'm on a path get back and it's nice.

1086
00:47:53,719 --> 00:47:56,160
Speaker 3: Love that you've mentioned something that I'd love to touch

1087
00:47:56,200 --> 00:47:59,320
Speaker 3: on before we close out here, which is you mentioned

1088
00:47:59,320 --> 00:48:01,759
Speaker 3: the word world that made me think about safety.

1089
00:48:02,040 --> 00:48:02,400
Speaker 2: Running.

1090
00:48:02,400 --> 00:48:04,840
Speaker 3: Safety is something that I get a lot of questions

1091
00:48:04,840 --> 00:48:07,120
Speaker 3: about I know it's something that we're all really focused on.

1092
00:48:07,760 --> 00:48:10,040
Speaker 3: Regardless of what time you're going out there during the day,

1093
00:48:10,239 --> 00:48:12,880
Speaker 3: it's really important that we prioritize that. So the question

1094
00:48:13,560 --> 00:48:16,960
Speaker 3: at hand here, what do you do to be a

1095
00:48:16,960 --> 00:48:19,239
Speaker 3: little bit more mindful of your safety while you're on

1096
00:48:19,320 --> 00:48:21,719
Speaker 3: the run. For me, I'm a big fan of the

1097
00:48:22,239 --> 00:48:25,800
Speaker 3: Garmin live track feature. If you've never used it before

1098
00:48:25,800 --> 00:48:27,239
Speaker 3: and you happen to use a garment. I know that

1099
00:48:27,320 --> 00:48:30,200
Speaker 3: a lot of other wearables have similar functionality, But you

1100
00:48:30,239 --> 00:48:33,799
Speaker 3: can go into your settings and add certain emails or

1101
00:48:33,920 --> 00:48:36,560
Speaker 3: people in your contact lists to get a notification when

1102
00:48:36,560 --> 00:48:39,239
Speaker 3: you head out for a run, especially when I am

1103
00:48:39,320 --> 00:48:43,840
Speaker 3: traveling internationally. Dad's not five minutes away, but it is

1104
00:48:43,880 --> 00:48:45,680
Speaker 3: good for him to know that I start my run,

1105
00:48:45,719 --> 00:48:47,280
Speaker 3: I am my run, and I am safe.

1106
00:48:47,520 --> 00:48:49,000
Speaker 2: That's something that I'm super mindful of.

1107
00:48:49,080 --> 00:48:52,239
Speaker 3: And then, regardless of where you are, whether you're in

1108
00:48:52,239 --> 00:48:56,400
Speaker 3: a metropolitan area or in a rural area, really important

1109
00:48:56,400 --> 00:48:58,640
Speaker 3: to make sure that you're staying kind of in main

1110
00:48:58,920 --> 00:49:01,799
Speaker 3: areas if you're run being super early or super e late.

1111
00:49:01,960 --> 00:49:05,040
Speaker 3: So for me being in New York City, I would

1112
00:49:05,080 --> 00:49:06,960
Speaker 3: make sure that if I was getting out and running,

1113
00:49:07,000 --> 00:49:08,960
Speaker 3: you know, five thirty at six am, that I was

1114
00:49:08,960 --> 00:49:11,680
Speaker 3: staying on the avenue, so to speak. I wouldn't even

1115
00:49:11,719 --> 00:49:14,880
Speaker 3: head necessarily, and this is obviously based on a comfort situation,

1116
00:49:15,000 --> 00:49:17,160
Speaker 3: but I wouldn't even head into the park until a

1117
00:49:17,160 --> 00:49:19,480
Speaker 3: little bit later where I felt like that was going

1118
00:49:19,560 --> 00:49:21,759
Speaker 3: to be a little bit more crowded, especially Central Park

1119
00:49:21,760 --> 00:49:24,160
Speaker 3: at points like the lighting is all sorts of messed up.

1120
00:49:24,200 --> 00:49:26,279
Speaker 3: You really realize that running in foreign countries, their lighting

1121
00:49:26,360 --> 00:49:29,319
Speaker 3: is excellent and New York does not cater to my

1122
00:49:29,440 --> 00:49:30,640
Speaker 3: overall running safety.

1123
00:49:30,880 --> 00:49:32,560
Speaker 2: But staying in main areas where.

1124
00:49:32,400 --> 00:49:34,160
Speaker 3: You're just going to see a lot of people around there,

1125
00:49:34,800 --> 00:49:36,520
Speaker 3: you know will be someone to reach out to if

1126
00:49:36,560 --> 00:49:39,400
Speaker 3: something was to go to go awry, so to speak.

1127
00:49:39,480 --> 00:49:41,160
Speaker 2: What safety tips do you have for the run?

1128
00:49:41,800 --> 00:49:42,000
Speaker 4: Yeah?

1129
00:49:42,040 --> 00:49:44,080
Speaker 1: I wish I actually, you know, should be thinking about

1130
00:49:44,080 --> 00:49:45,960
Speaker 1: this a lot more. You know, I'm kind of fearless

1131
00:49:45,960 --> 00:49:47,840
Speaker 1: when I go out there. I'm always just kind of

1132
00:49:47,840 --> 00:49:49,799
Speaker 1: thinking of, like, make sure I wear my reflective gear.

1133
00:49:49,840 --> 00:49:51,479
Speaker 1: Since it's so early, I don't get it's a great tip,

1134
00:49:51,560 --> 00:49:53,719
Speaker 1: you know, So I say, the biggest thing I've done is,

1135
00:49:53,760 --> 00:49:55,640
Speaker 1: you know, just wear the reflective gear because I'm always

1136
00:49:55,680 --> 00:49:58,439
Speaker 1: thinking about not getting hit by somebody rather than being

1137
00:49:59,080 --> 00:50:01,480
Speaker 1: abducted by somebody. So but I do stay on all

1138
00:50:01,480 --> 00:50:04,560
Speaker 1: the well lit paths until, like you're saying, it's bright

1139
00:50:04,640 --> 00:50:08,160
Speaker 1: enough outside to feel more comfortable doing those desolate trails.

1140
00:50:08,200 --> 00:50:10,720
Speaker 1: I mean, I train along the lakefront, which is pretty

1141
00:50:10,800 --> 00:50:13,480
Speaker 1: I think there's usually always someone on it, but once

1142
00:50:13,520 --> 00:50:16,040
Speaker 1: you start getting into those really long runs hitting down

1143
00:50:16,040 --> 00:50:18,319
Speaker 1: towards like the south end of the trail, it is

1144
00:50:18,360 --> 00:50:21,040
Speaker 1: a little less crowded over there during the early morning.

1145
00:50:21,160 --> 00:50:23,920
Speaker 1: So for me right now, it's just been wearing reflective

1146
00:50:23,920 --> 00:50:26,120
Speaker 1: gear so that people can see me at all times.

1147
00:50:26,920 --> 00:50:29,040
Speaker 1: But now that I know about that feature on garment,

1148
00:50:29,040 --> 00:50:30,160
Speaker 1: I'm definitely going to use it.

1149
00:50:30,239 --> 00:50:32,640
Speaker 2: Strava has one as well, if you use Strava a lot.

1150
00:50:32,680 --> 00:50:36,040
Speaker 3: And something to be mindful of that we haven't touched

1151
00:50:36,080 --> 00:50:38,200
Speaker 3: on yet headphones, Right. A lot of us like to

1152
00:50:38,200 --> 00:50:40,719
Speaker 3: wear headphones, like to listen to music or podcasts when

1153
00:50:40,719 --> 00:50:43,799
Speaker 3: you're out there running, But if at a certain time

1154
00:50:44,000 --> 00:50:45,000
Speaker 3: you might want to be a little bit.

1155
00:50:44,960 --> 00:50:46,759
Speaker 2: More cognizant about what's going on around you.

1156
00:50:46,680 --> 00:50:48,319
Speaker 3: You always want to be cognitive about what's going on

1157
00:50:48,360 --> 00:50:50,759
Speaker 3: around you, but important to kind of be mindful of

1158
00:50:50,800 --> 00:50:52,799
Speaker 3: that in the scheme of things. There are a lot

1159
00:50:52,840 --> 00:50:55,160
Speaker 3: of headphones I know after shocks that you can wear

1160
00:50:55,200 --> 00:50:56,960
Speaker 3: and still get a lot of that external noise with

1161
00:50:57,040 --> 00:50:57,799
Speaker 3: people lean into.

1162
00:50:57,960 --> 00:50:59,959
Speaker 2: For me, I'm a one air pod runner.

1163
00:51:00,160 --> 00:51:02,680
Speaker 3: If I'm going out before like six fifteen in the morning,

1164
00:51:02,680 --> 00:51:05,520
Speaker 3: I'll keep one in and keep one out and just

1165
00:51:05,560 --> 00:51:08,160
Speaker 3: like be a little bit more aware of what's happening

1166
00:51:08,160 --> 00:51:11,319
Speaker 3: around you. Okay, So we're in the home stretch here,

1167
00:51:11,520 --> 00:51:14,960
Speaker 3: we're winding down. Before I let you all go today,

1168
00:51:15,160 --> 00:51:17,400
Speaker 3: I do think it's an important moment for us to

1169
00:51:17,560 --> 00:51:19,800
Speaker 3: ask us to reiterate motivation.

1170
00:51:19,960 --> 00:51:20,120
Speaker 2: Right.

1171
00:51:20,160 --> 00:51:23,600
Speaker 3: We all have different reasons why we run, and I

1172
00:51:23,600 --> 00:51:26,719
Speaker 3: think that finding that reason and being able to articulate

1173
00:51:26,760 --> 00:51:28,880
Speaker 3: that is what's going to keep you coming back.

1174
00:51:28,760 --> 00:51:29,839
Speaker 2: Day in and day out.

1175
00:51:29,960 --> 00:51:33,239
Speaker 3: So my question to close us out here today is

1176
00:51:33,560 --> 00:51:35,360
Speaker 3: why do you run?

1177
00:51:35,600 --> 00:51:35,960
Speaker 2: Sierra?

1178
00:51:37,280 --> 00:51:39,000
Speaker 4: Honestly, I do it for myself.

1179
00:51:39,280 --> 00:51:42,640
Speaker 5: I have found my most powerful moments in my runs,

1180
00:51:42,920 --> 00:51:46,719
Speaker 5: my confidence, self worth, just being able to see what

1181
00:51:46,800 --> 00:51:49,160
Speaker 5: I'm capable of, and no one can take that away

1182
00:51:49,160 --> 00:51:53,680
Speaker 5: from me. And because it's all about me, it's mine,

1183
00:51:53,840 --> 00:51:54,719
Speaker 5: I control it.

1184
00:51:55,000 --> 00:51:58,560
Speaker 4: And I think that what can make injuries really hard.

1185
00:51:58,680 --> 00:52:01,799
Speaker 5: Having to rest really hard, because when you put so

1186
00:52:01,920 --> 00:52:04,160
Speaker 5: much value in something like that, it can be really

1187
00:52:04,200 --> 00:52:08,760
Speaker 5: difficult to step away from it. But having really intentional

1188
00:52:08,920 --> 00:52:12,560
Speaker 5: meeting and action behind your runs is what makes you

1189
00:52:12,640 --> 00:52:16,040
Speaker 5: keep going, especially for us that are running tomorrow.

1190
00:52:15,680 --> 00:52:16,359
Speaker 2: Yeah, for sure.

1191
00:52:16,360 --> 00:52:18,440
Speaker 3: And I think that for me to piggyback on that,

1192
00:52:18,600 --> 00:52:21,040
Speaker 3: A big part of why I run is that not

1193
00:52:21,160 --> 00:52:23,880
Speaker 3: only do I know that that time is an opportunity

1194
00:52:23,960 --> 00:52:25,800
Speaker 3: for me to give back to me, but by doing

1195
00:52:25,840 --> 00:52:27,680
Speaker 3: that that I'm better for the other people that I

1196
00:52:27,719 --> 00:52:30,640
Speaker 3: want to show up for throughout my day. So even

1197
00:52:30,719 --> 00:52:34,200
Speaker 3: especially now kind of having to shift my routine dealing

1198
00:52:34,239 --> 00:52:37,400
Speaker 3: with injury, I know that I can replicate that feeling

1199
00:52:37,480 --> 00:52:39,239
Speaker 3: and how I show up throughout the rest of my day.

1200
00:52:39,360 --> 00:52:41,279
Speaker 3: But just finding something else that I feel like is

1201
00:52:41,280 --> 00:52:42,960
Speaker 3: my opportunity to give back to me. So if I

1202
00:52:42,960 --> 00:52:44,759
Speaker 3: can't go out and lace up how I want to,

1203
00:52:45,040 --> 00:52:47,279
Speaker 3: maybe it's leaving my apartment for twenty to thirty minutes

1204
00:52:47,280 --> 00:52:49,800
Speaker 3: in the morning and taking a very intentional, mindful walk

1205
00:52:49,800 --> 00:52:52,920
Speaker 3: with like a cup of coffee, right and really having

1206
00:52:52,960 --> 00:52:55,160
Speaker 3: that time to like give back to me the way

1207
00:52:55,160 --> 00:52:56,759
Speaker 3: that I feel like running gives back to me so

1208
00:52:56,840 --> 00:52:58,560
Speaker 3: again I can kind of keep my head up and

1209
00:52:58,600 --> 00:52:59,680
Speaker 3: keep going throughout my day.

1210
00:53:00,200 --> 00:53:02,719
Speaker 2: Phoenix, Why do you run? What's your why? I love that.

1211
00:53:03,200 --> 00:53:04,880
Speaker 2: My why is discipline, you know.

1212
00:53:05,040 --> 00:53:07,920
Speaker 1: I feel like I run to stay disciplined, to strengthen

1213
00:53:07,920 --> 00:53:10,879
Speaker 1: my discipline, to strengthen my mind. And I typically when

1214
00:53:10,880 --> 00:53:13,279
Speaker 1: I run, I don't listen to music because I feel

1215
00:53:13,280 --> 00:53:16,640
Speaker 1: like that's my time to hash out anything I'm going

1216
00:53:16,640 --> 00:53:18,960
Speaker 1: through with my day or my week, or you know,

1217
00:53:19,360 --> 00:53:21,200
Speaker 1: you know, just kind of check in with myself like

1218
00:53:21,239 --> 00:53:23,719
Speaker 1: you were saying, and just you know, hold myself accountable.

1219
00:53:23,920 --> 00:53:26,080
Speaker 2: So I use that time to just kind of talk

1220
00:53:26,120 --> 00:53:26,760
Speaker 2: with myself.

1221
00:53:27,440 --> 00:53:29,640
Speaker 1: Then I also use that as just to keep setting

1222
00:53:29,640 --> 00:53:31,800
Speaker 1: my threshold for my discipline higher, because I feel like

1223
00:53:31,840 --> 00:53:34,440
Speaker 1: every time I accomplish a run or hit mileage that

1224
00:53:34,440 --> 00:53:37,200
Speaker 1: I've never done before, it kind of just instills that

1225
00:53:37,280 --> 00:53:39,719
Speaker 1: confidence in me that all, right, now, I can go

1226
00:53:39,760 --> 00:53:41,799
Speaker 1: after this life goal and I can go after this

1227
00:53:41,960 --> 00:53:44,480
Speaker 1: job goal because I did this and that can't be

1228
00:53:44,560 --> 00:53:45,160
Speaker 1: harder than this.

1229
00:53:45,680 --> 00:53:46,799
Speaker 2: Right. I moved my.

1230
00:53:46,800 --> 00:53:50,880
Speaker 1: Body for hours and I stayed positive during it, and

1231
00:53:50,920 --> 00:53:53,120
Speaker 1: I kept reassuring myself that I can do it, and

1232
00:53:53,160 --> 00:53:55,080
Speaker 1: I did it, So for me, I do it to

1233
00:53:55,160 --> 00:53:58,400
Speaker 1: keep strengthening my discipline and to motivate other people. You know,

1234
00:53:58,480 --> 00:54:00,239
Speaker 1: I feel like running is it's very hard or it's

1235
00:54:00,239 --> 00:54:01,640
Speaker 1: probably one of the hardest thing that you can put

1236
00:54:01,640 --> 00:54:04,600
Speaker 1: onto your body. And just to be able to accomplish

1237
00:54:04,640 --> 00:54:06,920
Speaker 1: it and do it, I think it's very inspiring and motivating.

1238
00:54:07,000 --> 00:54:08,080
Speaker 2: So that's why I do it.

1239
00:54:08,280 --> 00:54:10,120
Speaker 3: So I do want to say thank you all so

1240
00:54:10,200 --> 00:54:12,839
Speaker 3: much to everyone for coming out here tonight. Thank you

1241
00:54:12,880 --> 00:54:16,000
Speaker 3: again to our host at Tracksmith for having us here.

1242
00:54:16,120 --> 00:54:19,360
Speaker 3: This pop up is open today until seven, tomorrow until seven,

1243
00:54:19,480 --> 00:54:21,239
Speaker 3: and Monday until four.

1244
00:54:22,200 --> 00:54:24,200
Speaker 2: If you haven't seen them, their.

1245
00:54:24,000 --> 00:54:26,799
Speaker 3: Marathon posters are my favorite thing in the world, so

1246
00:54:26,800 --> 00:54:28,560
Speaker 3: see you can snag a spot to grab one of those.

1247
00:54:28,600 --> 00:54:30,640
Speaker 2: But again, thank you so much to all of you.

1248
00:54:30,800 --> 00:54:33,360
Speaker 3: I really really appreciate you, and you know how it goes,

1249
00:54:33,400 --> 00:54:35,040
Speaker 3: another hurdle conquered.

1250
00:54:35,400 --> 00:54:36,560
Speaker 2: Got you guys, next time.