1 00:00:00,160 --> 00:00:02,480 Speaker 1: If you can choose to have the grace with yourself 2 00:00:02,480 --> 00:00:04,800 Speaker 1: to move forward and meet yourself with where you're at, 3 00:00:05,400 --> 00:00:23,080 Speaker 1: you will be better for it. What's going on, everyone, 4 00:00:23,600 --> 00:00:27,080 Speaker 1: Emily Abadi Here, You are listening to another installment of 5 00:00:27,200 --> 00:00:30,960 Speaker 1: Hurdle Moment from Hurdle While this focused podcast reconnect with 6 00:00:30,960 --> 00:00:34,080 Speaker 1: everyone from your favorite athletes to top experts and industry 7 00:00:34,120 --> 00:00:38,120 Speaker 1: CEOs about their highest hies, toughest moments, and everything in between. 8 00:00:38,640 --> 00:00:41,160 Speaker 1: We all go through hurdles in life, and my goal 9 00:00:41,240 --> 00:00:44,000 Speaker 1: through these discussions is to empower you to better navigate 10 00:00:44,040 --> 00:00:46,920 Speaker 1: yours and move with intention so that you can stride 11 00:00:47,200 --> 00:00:50,040 Speaker 1: towards your own big potential and of course. 12 00:00:50,080 --> 00:00:52,400 Speaker 2: Have some fun along the way. 13 00:00:53,000 --> 00:00:55,400 Speaker 1: It was a no brainer for me to kick things 14 00:00:55,440 --> 00:00:57,800 Speaker 1: off on the Hurdle Moment front with kind of a 15 00:00:57,920 --> 00:01:01,920 Speaker 1: rundown answering your questions about injury and how I have 16 00:01:02,080 --> 00:01:07,039 Speaker 1: been navigating life coming back from planter vasciitis. A few 17 00:01:07,440 --> 00:01:11,959 Speaker 1: little bits of housekeeping up front. Plant fasciitis what is it? 18 00:01:11,959 --> 00:01:15,240 Speaker 1: It's essentially inflammation of the tendon that goes along the 19 00:01:15,240 --> 00:01:18,160 Speaker 1: bottom of your foot that causes pain traditionally at the 20 00:01:18,240 --> 00:01:21,480 Speaker 1: heel insertion. I have been dealing with it on and 21 00:01:21,480 --> 00:01:23,720 Speaker 1: off for years. I was able to train for the 22 00:01:23,760 --> 00:01:27,360 Speaker 1: London Marathon last year without pain, and then two weeks 23 00:01:27,400 --> 00:01:30,280 Speaker 1: before Wayam Bam, it was like, Hi, I am here, 24 00:01:30,440 --> 00:01:32,959 Speaker 1: i am present, and I'm gonna make this hell for you. 25 00:01:33,200 --> 00:01:34,720 Speaker 2: So that's exactly what happened. 26 00:01:35,000 --> 00:01:37,320 Speaker 1: I was able to run the marathon and have been 27 00:01:37,520 --> 00:01:42,520 Speaker 1: recovering from this unexpected, frustrating foot injury ever since. In 28 00:01:42,880 --> 00:01:45,640 Speaker 1: January of this year, I took some dedicated time off 29 00:01:45,760 --> 00:01:48,680 Speaker 1: to really treat the issue, and I'll talk about what 30 00:01:48,720 --> 00:01:52,880 Speaker 1: that treatment looked like in today's episode. And after getting 31 00:01:52,880 --> 00:01:56,040 Speaker 1: the clear from my PT, I finally signed up for 32 00:01:56,400 --> 00:02:00,320 Speaker 1: another marathon. I am looking forward to the Berlin Marathon 33 00:02:00,400 --> 00:02:03,160 Speaker 1: at the end of September this year, and so I 34 00:02:03,240 --> 00:02:06,400 Speaker 1: have been sharing that process, what it's looked like for me, 35 00:02:06,480 --> 00:02:08,760 Speaker 1: how it's been different than any other training cycle up 36 00:02:08,840 --> 00:02:12,160 Speaker 1: until this point over on Instagram and as a result, 37 00:02:12,320 --> 00:02:14,799 Speaker 1: I've been getting a lot of questions, and so that's 38 00:02:14,800 --> 00:02:16,239 Speaker 1: what today's episode is all about. 39 00:02:16,280 --> 00:02:17,320 Speaker 2: I'm answering your questions. 40 00:02:17,360 --> 00:02:20,359 Speaker 1: I'm talking about injury, I'm talking about mindset, and I'm 41 00:02:20,360 --> 00:02:23,440 Speaker 1: giving you the lowdown and the real It hasn't been easy. 42 00:02:23,560 --> 00:02:26,000 Speaker 1: I don't expect it to be, but I am so 43 00:02:26,240 --> 00:02:30,080 Speaker 1: proud of the progress that I'm made am where I'm going. 44 00:02:30,520 --> 00:02:32,600 Speaker 2: I want to make sure that I say this up front. 45 00:02:32,880 --> 00:02:35,320 Speaker 1: Everything that I'm saying in today's episode is what I 46 00:02:35,440 --> 00:02:38,120 Speaker 1: have been navigating, how the treatment and the care has 47 00:02:38,240 --> 00:02:41,760 Speaker 1: worked for me. If you are experiencing any sort of pain, 48 00:02:41,800 --> 00:02:44,160 Speaker 1: whether it is plant or feshiiitis pain or something else, 49 00:02:44,400 --> 00:02:46,840 Speaker 1: please go seek out someone that can look at you 50 00:02:46,919 --> 00:02:49,440 Speaker 1: and your body and give you a specific diagnosis so 51 00:02:49,480 --> 00:02:52,040 Speaker 1: that you can take care of you in the best 52 00:02:52,320 --> 00:02:56,040 Speaker 1: way possible. Make sure you are following along with me 53 00:02:56,120 --> 00:02:59,280 Speaker 1: over on social I'm at Hurdle podcast over at also 54 00:02:59,600 --> 00:03:03,280 Speaker 1: Emily a Body And if you have any other questions 55 00:03:03,280 --> 00:03:05,320 Speaker 1: that you want me to answer, whether they're about injury 56 00:03:05,400 --> 00:03:07,560 Speaker 1: or not, I am all ears. Leave me a voice 57 00:03:07,560 --> 00:03:09,880 Speaker 1: message and your voice could be featured in an upcoming 58 00:03:10,000 --> 00:03:13,640 Speaker 1: episode of the show. With that, let's get to it, 59 00:03:13,919 --> 00:03:25,520 Speaker 1: Let's get to hurdling. Injury is a really hard thing. 60 00:03:26,000 --> 00:03:29,600 Speaker 1: It doesn't matter what your specific diagnosis is. When you 61 00:03:29,840 --> 00:03:33,360 Speaker 1: are in a position that you can't do the things 62 00:03:33,720 --> 00:03:36,040 Speaker 1: that you want to do because of something that is 63 00:03:36,080 --> 00:03:41,520 Speaker 1: beyond your control, it is understandably frustrating period. Over the 64 00:03:41,640 --> 00:03:44,440 Speaker 1: last few years, I have had to deal with a 65 00:03:44,480 --> 00:03:49,080 Speaker 1: few different injuries that really have shaped. 66 00:03:48,760 --> 00:03:51,720 Speaker 2: My perspective on taking care of my body. 67 00:03:51,920 --> 00:03:55,000 Speaker 1: About two years ago, when I was first registered for 68 00:03:55,040 --> 00:03:57,480 Speaker 1: the London Marathon, I had to pull out because I, 69 00:03:57,840 --> 00:04:01,880 Speaker 1: after my final long run, gotten unexpected so as strain 70 00:04:02,440 --> 00:04:08,720 Speaker 1: which made running extremely painful. And I recall sharing this 71 00:04:09,080 --> 00:04:12,520 Speaker 1: on Instagram and crying. It's something I don't think i'd 72 00:04:12,520 --> 00:04:17,080 Speaker 1: ever really done on Instagram before, just crying and feeling 73 00:04:17,160 --> 00:04:19,200 Speaker 1: so upset that I had put so much work into 74 00:04:19,200 --> 00:04:22,039 Speaker 1: something that had been suddenly taken away from me. 75 00:04:22,480 --> 00:04:22,919 Speaker 2: But what I. 76 00:04:23,000 --> 00:04:25,520 Speaker 1: Gained from pulling out of that race was a lot 77 00:04:25,560 --> 00:04:29,479 Speaker 1: of perspective about the importance of thinking long term. Was 78 00:04:29,520 --> 00:04:33,520 Speaker 1: it difficult to walk away from it, Yes, But walking 79 00:04:33,600 --> 00:04:36,120 Speaker 1: away from it opened up other doors for me. Heck, 80 00:04:36,160 --> 00:04:38,920 Speaker 1: instead of going to London, I traveled to Italy and Paris, 81 00:04:38,960 --> 00:04:40,760 Speaker 1: and I had an amazing time and I was able 82 00:04:40,800 --> 00:04:43,920 Speaker 1: to get experiences that I wouldn't have had otherwise. 83 00:04:44,360 --> 00:04:45,400 Speaker 2: Not to say that that. 84 00:04:45,400 --> 00:04:50,000 Speaker 1: Original London wouldn't have been spectacular, but it just wasn't 85 00:04:50,000 --> 00:04:50,880 Speaker 1: there for me yet. 86 00:04:51,080 --> 00:04:53,680 Speaker 2: I wasn't ready for it. Yet and I truly believe that. 87 00:04:53,760 --> 00:04:56,960 Speaker 1: And so after doing a ton of core work and 88 00:04:57,000 --> 00:04:59,600 Speaker 1: strengthening back my muscles and getting to a good place, 89 00:05:00,080 --> 00:05:03,560 Speaker 1: I then trained for the twenty twenty two London Marathon 90 00:05:04,120 --> 00:05:08,880 Speaker 1: and that training cycle went really well up until again 91 00:05:09,480 --> 00:05:13,839 Speaker 1: the end of it all, when I started to develop 92 00:05:13,880 --> 00:05:16,560 Speaker 1: And I've had planter fasciadis before, but I started to 93 00:05:16,600 --> 00:05:19,240 Speaker 1: develop planter fasciatis on my right foot and it was 94 00:05:19,279 --> 00:05:21,560 Speaker 1: really painful. In fact, in the weeks leading up to 95 00:05:21,600 --> 00:05:26,200 Speaker 1: the London Marathon, I really only cycled. The only run 96 00:05:26,240 --> 00:05:28,599 Speaker 1: I did in the two weeks leading up to race 97 00:05:28,680 --> 00:05:31,680 Speaker 1: day was my shakeout run the day before, and this 98 00:05:31,880 --> 00:05:35,599 Speaker 1: was a plan that I worked on with my physical therapist. 99 00:05:35,760 --> 00:05:40,359 Speaker 1: So I knew that I needed help. Coaches need coaches, 100 00:05:41,000 --> 00:05:44,160 Speaker 1: and I knew that I needed an outside perspective, and 101 00:05:44,200 --> 00:05:46,400 Speaker 1: so that's what I got so that I could appropriately 102 00:05:46,440 --> 00:05:48,600 Speaker 1: take care of my body in the best way possible. 103 00:05:50,160 --> 00:05:54,760 Speaker 1: I ran the marathon, I was hard, hard limping after it, 104 00:05:55,360 --> 00:05:59,560 Speaker 1: and that really began my recovery journey figuring out the 105 00:05:59,680 --> 00:06:06,360 Speaker 1: right place way to navigate my case of plantrofasciitis. Come December, 106 00:06:06,720 --> 00:06:09,599 Speaker 1: I was often walking around in pain during most of 107 00:06:09,640 --> 00:06:13,000 Speaker 1: my days, and I made the decision, with the help 108 00:06:13,040 --> 00:06:15,800 Speaker 1: of my PT, that I was going to take January 109 00:06:15,839 --> 00:06:18,000 Speaker 1: completely off. And not only was I going to take 110 00:06:18,080 --> 00:06:21,400 Speaker 1: January completely off, but I was going to go balls 111 00:06:21,440 --> 00:06:24,880 Speaker 1: to the wall on my treatment plan for me. This 112 00:06:24,920 --> 00:06:28,279 Speaker 1: is what that looked like. I went to physical therapy 113 00:06:28,320 --> 00:06:32,200 Speaker 1: twice weekly. I go to a practice called Motive here 114 00:06:32,320 --> 00:06:34,839 Speaker 1: in New York and Nolita. I see an amazing PT. 115 00:06:35,040 --> 00:06:37,560 Speaker 1: His name is Luke Greenberg, and please, if you are 116 00:06:37,600 --> 00:06:39,839 Speaker 1: interested in going there, use my name as a referral. 117 00:06:40,080 --> 00:06:43,080 Speaker 1: They will take amazing, amazing care of you. So twice 118 00:06:43,080 --> 00:06:46,240 Speaker 1: weekly PT. I also started going to see a podiatrist 119 00:06:46,279 --> 00:06:50,080 Speaker 1: and committed to doing laser therapy. Essentially, what that is 120 00:06:50,120 --> 00:06:53,239 Speaker 1: it's a red light laser and for about thirty minutes, 121 00:06:53,480 --> 00:06:56,240 Speaker 1: the podiatrist would rub that on the bottom of my 122 00:06:56,320 --> 00:06:59,919 Speaker 1: foot and the purpose of that is to reduce inflammation 123 00:07:00,120 --> 00:07:02,640 Speaker 1: through the course of four or five treatments over the 124 00:07:02,680 --> 00:07:07,240 Speaker 1: course of three weeks. The last part of my January 125 00:07:07,440 --> 00:07:11,800 Speaker 1: full stop treatment plan was also acupuncture. I've had my 126 00:07:11,840 --> 00:07:14,880 Speaker 1: acupuncturists on the show before. His name is Teddy. He 127 00:07:15,000 --> 00:07:20,600 Speaker 1: owns Morningside Acupuncture up in Harlem, Upper West Side Territory. 128 00:07:21,240 --> 00:07:23,239 Speaker 1: I will link that episode in the show notes here. 129 00:07:23,400 --> 00:07:30,040 Speaker 1: And through those three different experiences, I really just attacked 130 00:07:30,600 --> 00:07:32,480 Speaker 1: the root of the problem. I would say by the 131 00:07:32,600 --> 00:07:38,480 Speaker 1: end of January, I stopped having regular daily pain, and 132 00:07:38,720 --> 00:07:42,280 Speaker 1: I would attribute that to all three of these approaches. 133 00:07:42,360 --> 00:07:45,160 Speaker 1: I don't think one thing was the thing, but I 134 00:07:45,200 --> 00:07:48,280 Speaker 1: do think all of these different modalities, if we want 135 00:07:48,280 --> 00:07:50,800 Speaker 1: to call it, that, all of these different modalities helped 136 00:07:50,840 --> 00:07:53,559 Speaker 1: me get to a place of less pain. 137 00:07:54,120 --> 00:07:56,160 Speaker 2: Okay, So that brings me to where I am now. 138 00:07:56,320 --> 00:07:58,640 Speaker 1: I am about a month and a half maybe into 139 00:07:58,680 --> 00:08:02,000 Speaker 1: my training for the Berlin Marathon, and I'm going to 140 00:08:02,200 --> 00:08:05,360 Speaker 1: talk to you about what this looks like this training cycle, 141 00:08:05,400 --> 00:08:09,040 Speaker 1: which is definitely different than any training cycle before, through 142 00:08:09,160 --> 00:08:13,480 Speaker 1: answering the questions that came in on Instagram. Right now, 143 00:08:13,560 --> 00:08:18,200 Speaker 1: just for context, I'm probably running about twenty to twenty 144 00:08:18,280 --> 00:08:22,120 Speaker 1: five miles a week tops. In this training plan. I'm 145 00:08:22,160 --> 00:08:25,600 Speaker 1: never going to go over what I believe is thirty 146 00:08:25,760 --> 00:08:29,800 Speaker 1: four miles a week, and that's only going to be 147 00:08:29,880 --> 00:08:33,600 Speaker 1: one week. My max long run is going to be 148 00:08:33,720 --> 00:08:37,520 Speaker 1: eighteen miles with an option for twenty. And when I 149 00:08:37,559 --> 00:08:39,400 Speaker 1: say that, this training cycle is different than any training 150 00:08:39,480 --> 00:08:43,000 Speaker 1: cycle before. That is because I am aiming to run 151 00:08:43,040 --> 00:08:46,840 Speaker 1: this marathon through training that requires me to run the 152 00:08:46,960 --> 00:08:51,839 Speaker 1: minimal amount possible. I am really focused on taking care 153 00:08:51,880 --> 00:08:56,160 Speaker 1: of my body. I am really focused on as little 154 00:08:56,160 --> 00:09:01,320 Speaker 1: pain as possible, and to be completely transparent, I'm still 155 00:09:01,360 --> 00:09:03,760 Speaker 1: experiencing sporadic pain in my foot and what that looks 156 00:09:03,760 --> 00:09:06,319 Speaker 1: like for me is typically a little stiffness when I 157 00:09:06,360 --> 00:09:08,480 Speaker 1: wake up in the morning that goes away within five 158 00:09:08,520 --> 00:09:12,520 Speaker 1: to ten minutes, and then otherwise I really don't experience 159 00:09:12,679 --> 00:09:15,559 Speaker 1: much difficulty aside from after the long run. It is 160 00:09:15,600 --> 00:09:18,280 Speaker 1: pretty normal for me. After my long run, I make 161 00:09:18,320 --> 00:09:21,760 Speaker 1: sure to prioritize rolling out my foot, but by the 162 00:09:21,800 --> 00:09:24,280 Speaker 1: end of the day I'm probably a little bit limpy. 163 00:09:24,320 --> 00:09:27,319 Speaker 1: I feel like that word is comical. And then Sunday 164 00:09:27,320 --> 00:09:29,640 Speaker 1: I wake up and it just feels like any other day. 165 00:09:29,920 --> 00:09:32,880 Speaker 1: So in the scheme of things, the goal as I'm 166 00:09:32,920 --> 00:09:37,600 Speaker 1: recovering from this injury, I want to not increase any 167 00:09:37,679 --> 00:09:40,960 Speaker 1: pain levels. I know what I can tolerate, and as 168 00:09:41,040 --> 00:09:45,080 Speaker 1: I increase load and volume, it is not surprising that 169 00:09:45,160 --> 00:09:47,800 Speaker 1: I may be experiencing a little bit of pain, But 170 00:09:47,920 --> 00:09:50,520 Speaker 1: now I know what is quote unquote normal for me 171 00:09:50,600 --> 00:09:52,840 Speaker 1: in my body and what is not normal for me 172 00:09:52,920 --> 00:09:55,640 Speaker 1: in my body? And I know when to deal with 173 00:09:55,679 --> 00:09:58,080 Speaker 1: that and when to navigate that, and when to pull 174 00:09:58,120 --> 00:10:01,560 Speaker 1: back and when it's okay to push through. Cool, Let's 175 00:10:01,559 --> 00:10:04,240 Speaker 1: get to some questions. First question, how do I not 176 00:10:04,280 --> 00:10:06,760 Speaker 1: stress about the feeling in my foot when I have 177 00:10:06,840 --> 00:10:10,640 Speaker 1: pain again on the run? Okay, mindfulness, breathwork and journaling. 178 00:10:11,000 --> 00:10:14,720 Speaker 1: Being angry definitely has the time and a place. It's 179 00:10:14,760 --> 00:10:18,719 Speaker 1: important to experience your emotions, whether that is anger or 180 00:10:18,800 --> 00:10:24,280 Speaker 1: sadness or frustration or whatnot. But spending your time being 181 00:10:24,360 --> 00:10:29,880 Speaker 1: angry and spending your time sitting in that sadness isn't 182 00:10:29,920 --> 00:10:35,760 Speaker 1: going to serve you period hard stop. I know that 183 00:10:36,480 --> 00:10:38,280 Speaker 1: this is how it is now. I remember when I 184 00:10:38,320 --> 00:10:40,720 Speaker 1: had Sarah Larson Levy on the show. She's the founder 185 00:10:40,760 --> 00:10:42,880 Speaker 1: of Y seven. She said a quote that I come 186 00:10:42,920 --> 00:10:44,920 Speaker 1: back to time and time again, this is how it 187 00:10:45,000 --> 00:10:48,120 Speaker 1: is now. It's different than it was five minutes ago, 188 00:10:48,480 --> 00:10:50,480 Speaker 1: and in five minutes from this moment, it's going to 189 00:10:50,480 --> 00:10:53,640 Speaker 1: be different again. So all I can do is truly 190 00:10:53,679 --> 00:10:56,559 Speaker 1: the best with what I have, and that is where 191 00:10:56,600 --> 00:10:59,040 Speaker 1: I'm at in all aspects of my life, but also 192 00:10:59,160 --> 00:11:04,760 Speaker 1: in this running journey, I am not going to do 193 00:11:04,960 --> 00:11:08,160 Speaker 1: myself any favors if I sit here and dwell on 194 00:11:08,840 --> 00:11:12,240 Speaker 1: what was in twenty twenty what was in twenty twenty one? 195 00:11:12,400 --> 00:11:13,960 Speaker 2: In God, I think it was a summer of twenty 196 00:11:14,000 --> 00:11:14,679 Speaker 2: twenty one. 197 00:11:14,760 --> 00:11:18,760 Speaker 1: I ran my first ever sub six minute mile and 198 00:11:18,800 --> 00:11:22,120 Speaker 1: then a virtual marathon in three hours, twenty three minutes 199 00:11:22,120 --> 00:11:23,160 Speaker 1: and fifty six seconds. 200 00:11:23,200 --> 00:11:24,720 Speaker 2: I think that's the time. Don't quote me on that 201 00:11:25,040 --> 00:11:25,720 Speaker 2: something like that. 202 00:11:26,120 --> 00:11:28,680 Speaker 1: And God, there is no way in hell that I 203 00:11:28,720 --> 00:11:31,320 Speaker 1: could do that right now. And I am so okay 204 00:11:31,320 --> 00:11:34,000 Speaker 1: with it because that was me then and this is 205 00:11:34,040 --> 00:11:37,240 Speaker 1: me now. And I am so grateful for whatever I 206 00:11:37,280 --> 00:11:39,280 Speaker 1: am able to do in this body as I am 207 00:11:39,400 --> 00:11:44,319 Speaker 1: in this moment period. And so is it easy to 208 00:11:44,360 --> 00:11:49,120 Speaker 1: avoid comparison? No, But if you can choose to have 209 00:11:49,200 --> 00:11:51,640 Speaker 1: the grace with yourself to move forward and meet yourself 210 00:11:51,679 --> 00:11:55,120 Speaker 1: with where you're at, you will be better for it. 211 00:11:56,000 --> 00:11:59,360 Speaker 1: Next question, this one is kind of the same. How 212 00:11:59,440 --> 00:12:02,320 Speaker 1: do you avoid envying other people who could run when 213 00:12:02,360 --> 00:12:07,319 Speaker 1: you couldn't. Yes, also hard I will on this note 214 00:12:07,559 --> 00:12:11,239 Speaker 1: say that you need to choose what you are allowing 215 00:12:11,440 --> 00:12:15,040 Speaker 1: into your let's call it your energy zone. Right, you 216 00:12:15,520 --> 00:12:18,640 Speaker 1: are the guardian for how you take care of yourself, 217 00:12:18,760 --> 00:12:21,240 Speaker 1: and that specifically pertains both to the people that you 218 00:12:21,280 --> 00:12:24,720 Speaker 1: are actually interacting with irl and also what you are 219 00:12:24,720 --> 00:12:27,560 Speaker 1: scrolling through or seeing on social media. You get to 220 00:12:27,600 --> 00:12:29,800 Speaker 1: control what you scroll through or see on social media. 221 00:12:29,920 --> 00:12:32,560 Speaker 1: So if there is a person, an account, something that 222 00:12:32,600 --> 00:12:35,320 Speaker 1: you may need to mute for this time period, allow 223 00:12:35,400 --> 00:12:37,840 Speaker 1: yourself that grace and go for it. Your time is 224 00:12:37,920 --> 00:12:41,360 Speaker 1: better spent focused on the things that you can control, 225 00:12:41,440 --> 00:12:45,160 Speaker 1: focusing on how to take care of you, and that 226 00:12:45,280 --> 00:12:48,520 Speaker 1: is what we call boundaries. Right in this moment, maybe 227 00:12:48,559 --> 00:12:52,280 Speaker 1: you need different boundaries than you had before. That doesn't 228 00:12:52,320 --> 00:12:55,240 Speaker 1: mean that life will never be like what it was before, 229 00:12:55,600 --> 00:12:59,320 Speaker 1: but it does mean that you can do certain things 230 00:12:59,360 --> 00:13:03,040 Speaker 1: that help you you move forward and dedicate your energy 231 00:13:03,360 --> 00:13:05,600 Speaker 1: to something that serves you. I talk a lot about 232 00:13:06,000 --> 00:13:09,120 Speaker 1: energy drains versus energy faucets, and maybe at this time 233 00:13:09,160 --> 00:13:12,600 Speaker 1: in your life, when you're dealing with injury, Instagram, for instance, 234 00:13:12,720 --> 00:13:15,800 Speaker 1: is an energy drain, or certain people on Instagram are 235 00:13:15,840 --> 00:13:19,319 Speaker 1: an energy drain. You have the opportunity to lean into 236 00:13:19,520 --> 00:13:22,120 Speaker 1: people and things that are faucets that fill you up, 237 00:13:22,360 --> 00:13:24,920 Speaker 1: that make you feel like your best you and so 238 00:13:25,160 --> 00:13:28,360 Speaker 1: take control over that. You have control over that, even 239 00:13:28,400 --> 00:13:31,200 Speaker 1: though sometimes it may not feel that way, I promise 240 00:13:31,240 --> 00:13:40,040 Speaker 1: you that you do. Taking a break from today's episode 241 00:13:40,040 --> 00:13:43,720 Speaker 1: to talk to you about my sponsor at Element. Element 242 00:13:43,920 --> 00:13:46,760 Speaker 1: is an electrolyte drink mix with everything you need and 243 00:13:46,880 --> 00:13:51,319 Speaker 1: nothing you don't. That means no sugar, no dodgy ingredients. 244 00:13:51,400 --> 00:13:54,760 Speaker 1: It is my summer go to, especially in the middle 245 00:13:55,080 --> 00:13:57,280 Speaker 1: of a crazy training cycle. 246 00:13:57,760 --> 00:13:58,720 Speaker 2: You lose both. 247 00:13:58,520 --> 00:14:01,160 Speaker 1: Water and sodium when you sweat, and both need to 248 00:14:01,160 --> 00:14:04,640 Speaker 1: be replaced to prevent muscle cramps, headaches, and energy dips. 249 00:14:04,920 --> 00:14:07,440 Speaker 2: But most people only replace the water. 250 00:14:07,880 --> 00:14:10,240 Speaker 1: Why Well, that's because since the nineteen forties, we've been 251 00:14:10,240 --> 00:14:12,079 Speaker 1: told to drink eight glasses. 252 00:14:11,679 --> 00:14:13,800 Speaker 2: Of water per day. Thirsty or not. 253 00:14:14,200 --> 00:14:16,920 Speaker 1: The solution isn't to stop drinking water, though, it is 254 00:14:16,960 --> 00:14:20,280 Speaker 1: to drink water plus electrolytes, and that is where Element 255 00:14:20,360 --> 00:14:24,160 Speaker 1: comes in. It has enough sodium, potassium, and magnesium to 256 00:14:24,160 --> 00:14:26,640 Speaker 1: get you feeling and performing your best. Plus it has 257 00:14:26,760 --> 00:14:31,560 Speaker 1: zero sugar, artificial colors, or other dodgy ingredients to hold 258 00:14:31,680 --> 00:14:34,960 Speaker 1: you back. You're also guaranteed to find an Element flavor 259 00:14:35,000 --> 00:14:37,720 Speaker 1: that you love. My go to the grapefruit salt. They've 260 00:14:37,760 --> 00:14:40,960 Speaker 1: also got citrus salt and raspberry salt and get spicy 261 00:14:41,080 --> 00:14:43,920 Speaker 1: with mango chili or mixed chocolate salt into your morning 262 00:14:43,960 --> 00:14:48,440 Speaker 1: coffee for a mean mocha. There are so many options here. Again, 263 00:14:48,480 --> 00:14:51,880 Speaker 1: I cannot imagine my summer training without it. It is 264 00:14:51,960 --> 00:14:55,760 Speaker 1: the joy at the end of my run. Element's got 265 00:14:55,760 --> 00:14:57,760 Speaker 1: a really great offer for hurdle listeners. Head on over 266 00:14:57,800 --> 00:15:01,520 Speaker 1: to drink Element dot com. That's drink nt dot com 267 00:15:01,520 --> 00:15:04,360 Speaker 1: slash hurdle to get a free sample pack with any 268 00:15:04,520 --> 00:15:08,160 Speaker 1: purchase today. Again, that's drink Element dot com. Drink lmnt 269 00:15:08,360 --> 00:15:11,600 Speaker 1: dot com slash hurdle to get a free sample pack 270 00:15:11,640 --> 00:15:21,360 Speaker 1: with your purchase today. The next question, how can I 271 00:15:21,440 --> 00:15:24,280 Speaker 1: be patient with learning to trust my body? Again, I'm 272 00:15:24,320 --> 00:15:27,480 Speaker 1: having a lot of difficulty getting okay with doing some 273 00:15:27,520 --> 00:15:30,120 Speaker 1: of the things I used to do, even though I 274 00:15:30,160 --> 00:15:33,200 Speaker 1: am cleared to do them. This is challenging. This is 275 00:15:33,240 --> 00:15:35,400 Speaker 1: a mental game, and this is something that I would 276 00:15:35,480 --> 00:15:39,400 Speaker 1: encourage someone to work with either a therapist or a 277 00:15:39,400 --> 00:15:43,080 Speaker 1: life coach on only because I myself have had to 278 00:15:43,160 --> 00:15:47,280 Speaker 1: get over these hurdles. So with that said, there's gonna 279 00:15:47,320 --> 00:15:51,320 Speaker 1: be difficulty associated with this. It's when you're young. Let 280 00:15:51,360 --> 00:15:55,120 Speaker 1: me give you this example. You undoubtedly go through a 281 00:15:55,200 --> 00:15:57,480 Speaker 1: moment or a situation where you're in the kitchen with 282 00:15:57,520 --> 00:15:59,360 Speaker 1: someone and you walk over to the stove and you 283 00:15:59,400 --> 00:16:01,240 Speaker 1: touch the stove and you're like, oh my god, that's hot, 284 00:16:01,280 --> 00:16:03,640 Speaker 1: and you learn never again to go touch the stove 285 00:16:03,680 --> 00:16:05,760 Speaker 1: because it's hot. We go through things in life that 286 00:16:05,960 --> 00:16:08,320 Speaker 1: kind of instill that same lesson in us. Right, this 287 00:16:08,400 --> 00:16:10,280 Speaker 1: is what we're talking about. It's like, Oh, I hurt 288 00:16:10,280 --> 00:16:13,240 Speaker 1: myself running, so I don't know if I should go 289 00:16:13,360 --> 00:16:17,080 Speaker 1: running again. But that is where the external feedback comes in. 290 00:16:17,240 --> 00:16:22,040 Speaker 1: That is where working with experts comes in. Physical therapists physicians, 291 00:16:22,680 --> 00:16:27,479 Speaker 1: trust the people that have your back because instinctively, personally, 292 00:16:27,640 --> 00:16:29,720 Speaker 1: it's probably going to feel really difficult to do this 293 00:16:29,760 --> 00:16:32,320 Speaker 1: thing that you were kind of taught that you shouldn't 294 00:16:32,320 --> 00:16:34,720 Speaker 1: be doing because you don't want to get hurt again. 295 00:16:35,120 --> 00:16:37,840 Speaker 1: But that is why we work with these people so 296 00:16:37,880 --> 00:16:39,920 Speaker 1: that we can get back to doing the things that 297 00:16:39,960 --> 00:16:42,480 Speaker 1: we love, even again if it's in a different capacity. 298 00:16:43,000 --> 00:16:46,560 Speaker 1: So mentally, I would say, put your faith in your 299 00:16:46,560 --> 00:16:50,480 Speaker 1: expert team and be okay with modifying and shifting in 300 00:16:50,520 --> 00:16:52,400 Speaker 1: a way that things are going to be different now 301 00:16:52,440 --> 00:16:57,280 Speaker 1: than they were. So for me, I used to do gosh, 302 00:16:57,360 --> 00:17:00,280 Speaker 1: interval workouts in a completely different paced group than I 303 00:17:00,360 --> 00:17:03,160 Speaker 1: do interval workouts now. I was laughing a few weeks 304 00:17:03,200 --> 00:17:06,080 Speaker 1: ago because my push pace now, the one that you know, 305 00:17:06,359 --> 00:17:09,600 Speaker 1: is my hardest effort. I once ran a full marathon 306 00:17:09,640 --> 00:17:13,600 Speaker 1: at okay, So have the grace with yourself. Know that, 307 00:17:15,320 --> 00:17:17,640 Speaker 1: have the grace with yourself, and then also go back 308 00:17:17,640 --> 00:17:20,320 Speaker 1: to that rule that I mentioned. No more than ten 309 00:17:20,400 --> 00:17:24,119 Speaker 1: percent additional each week. So if you're running twenty miles 310 00:17:24,160 --> 00:17:26,959 Speaker 1: a week, your next week should be no more than 311 00:17:27,000 --> 00:17:29,119 Speaker 1: twenty two miles than the week after that should be 312 00:17:29,160 --> 00:17:31,800 Speaker 1: no more than twenty four point five miles. Only adding 313 00:17:31,800 --> 00:17:34,000 Speaker 1: ten percent mileage each week is what's going to keep 314 00:17:34,280 --> 00:17:39,880 Speaker 1: your body safe. Next question, Tips for sticking to your 315 00:17:39,880 --> 00:17:43,480 Speaker 1: rehab once you start feeling good to avoid reinjury. 316 00:17:43,800 --> 00:17:46,680 Speaker 2: Hi, it's me, I'm the problem. It's hard. 317 00:17:47,240 --> 00:17:50,720 Speaker 1: I don't think that anyone will be able to look 318 00:17:50,720 --> 00:17:53,240 Speaker 1: at someone else in the eye and have a straight 319 00:17:53,280 --> 00:17:54,879 Speaker 1: face and be like, I'm really good at keeping up 320 00:17:54,880 --> 00:17:57,600 Speaker 1: with my PT when I feel awesome. I have been 321 00:17:57,800 --> 00:18:00,119 Speaker 1: using Future for a long time. I've talked about on 322 00:18:00,119 --> 00:18:01,800 Speaker 1: the show I'm going to link their offer in the 323 00:18:01,840 --> 00:18:04,080 Speaker 1: show notes, but basically, it pairs me one on one 324 00:18:04,119 --> 00:18:07,159 Speaker 1: with a personal trainer who creates customized programming for me. 325 00:18:07,680 --> 00:18:10,560 Speaker 1: I am working with my trainer four days a week, 326 00:18:10,760 --> 00:18:14,200 Speaker 1: and at the beginning of every single day, every single workout, 327 00:18:14,320 --> 00:18:16,840 Speaker 1: I have an eight minute block that is dedicated to 328 00:18:16,880 --> 00:18:20,280 Speaker 1: doing my PT exercises. If you don't have something like 329 00:18:20,320 --> 00:18:22,640 Speaker 1: future to keep you accountable, then talk to a friend 330 00:18:22,640 --> 00:18:24,520 Speaker 1: about it. Have someone in your corner that can be 331 00:18:24,800 --> 00:18:28,040 Speaker 1: your buddy that can also help you stay accountable. And 332 00:18:28,560 --> 00:18:31,760 Speaker 1: if all else fails, break it up into small doables 333 00:18:31,800 --> 00:18:33,159 Speaker 1: so you don't have to do the. 334 00:18:33,160 --> 00:18:35,800 Speaker 2: Entire block of exercises in one go. 335 00:18:36,040 --> 00:18:40,600 Speaker 1: If it feels very inconvenient and draining, instead do one 336 00:18:40,680 --> 00:18:42,920 Speaker 1: before you have coffee in the morning, do one before 337 00:18:42,920 --> 00:18:44,920 Speaker 1: you put your workout clothes on, and then later in 338 00:18:44,960 --> 00:18:46,760 Speaker 1: the day, maybe you take a break from your desk 339 00:18:46,800 --> 00:18:50,440 Speaker 1: and you do two movements. Then it all accumulates over time. 340 00:18:50,600 --> 00:18:54,240 Speaker 1: So make a plan, make a process that works for you. 341 00:18:54,640 --> 00:18:57,200 Speaker 1: When it works for you, you will keep doing it. 342 00:18:57,359 --> 00:19:00,600 Speaker 1: When it feels like a massive inconvenience you bill not. 343 00:19:01,200 --> 00:19:03,680 Speaker 1: Next question that came in, are you using a run 344 00:19:03,720 --> 00:19:04,840 Speaker 1: coach this time around. 345 00:19:04,880 --> 00:19:05,600 Speaker 2: Why or why not? 346 00:19:05,920 --> 00:19:07,840 Speaker 1: Like I said at the top of this, I have 347 00:19:07,920 --> 00:19:10,919 Speaker 1: been working with Luke at Motive and I am not 348 00:19:11,080 --> 00:19:14,040 Speaker 1: working with a separate run coach this time around. I 349 00:19:14,080 --> 00:19:18,760 Speaker 1: am personally a UEESCA certified run coach, Luke a doctor 350 00:19:18,760 --> 00:19:23,520 Speaker 1: of physical therapy. Between our cumulative amounts of knowledge, I 351 00:19:23,560 --> 00:19:26,760 Speaker 1: feel confident that with my goal strictly to be only 352 00:19:26,840 --> 00:19:30,439 Speaker 1: to finish this marathon, the plan that we are working 353 00:19:30,480 --> 00:19:34,000 Speaker 1: on together is more than enough for me. I don't 354 00:19:34,040 --> 00:19:37,520 Speaker 1: have any goal to run this in a certain time. 355 00:19:37,640 --> 00:19:39,399 Speaker 1: I literally just want to be able to run it 356 00:19:39,720 --> 00:19:42,040 Speaker 1: and recover from it and feel the best that I 357 00:19:42,080 --> 00:19:44,639 Speaker 1: can in my body right now, and so I chose 358 00:19:44,680 --> 00:19:48,960 Speaker 1: not to work specifically with a run coach this time around. 359 00:19:49,400 --> 00:19:52,199 Speaker 1: Next question, how do you stay positive and motivated with 360 00:19:52,280 --> 00:19:55,639 Speaker 1: planetar fasciitis. I feel as though personally, with my experience, 361 00:19:55,680 --> 00:20:01,080 Speaker 1: I am missing the endorphins. Yeah, this can be frustrating, 362 00:20:01,160 --> 00:20:03,840 Speaker 1: especially again because no one wants to be forced to 363 00:20:03,840 --> 00:20:06,320 Speaker 1: take a break from something that brings them joy. For me, 364 00:20:06,800 --> 00:20:09,840 Speaker 1: when I was in the height of this pain back 365 00:20:09,880 --> 00:20:14,919 Speaker 1: in January and early February, I chose to let go 366 00:20:14,960 --> 00:20:18,399 Speaker 1: of the things that I couldn't control and take ownership 367 00:20:18,480 --> 00:20:19,919 Speaker 1: over what was possible for me. 368 00:20:20,040 --> 00:20:21,120 Speaker 2: I talked about future. 369 00:20:21,400 --> 00:20:23,639 Speaker 1: This is when I heavily got into string training, a 370 00:20:23,720 --> 00:20:27,120 Speaker 1: modality that didn't cause me pain at all. So I 371 00:20:27,240 --> 00:20:31,439 Speaker 1: was doing different workouts varying from twenty to forty five minutes, 372 00:20:31,560 --> 00:20:34,280 Speaker 1: maybe a little bit longer, five days a week with 373 00:20:34,359 --> 00:20:36,520 Speaker 1: the help of this app, and I was meeting myself 374 00:20:36,560 --> 00:20:38,280 Speaker 1: with where I was at, and I was actually feeling 375 00:20:38,320 --> 00:20:41,040 Speaker 1: really strong in my body. I was finding joy in 376 00:20:41,080 --> 00:20:43,600 Speaker 1: a way that I didn't expect to find joy. And 377 00:20:43,640 --> 00:20:45,439 Speaker 1: I think that is the best piece of advice I 378 00:20:45,440 --> 00:20:48,240 Speaker 1: can give to anyone that's struggling with injury not being 379 00:20:48,280 --> 00:20:50,679 Speaker 1: able to do the thing that they want to be doing, 380 00:20:51,119 --> 00:20:54,160 Speaker 1: is open yourself up to the other possibility. It may 381 00:20:54,160 --> 00:20:57,080 Speaker 1: not feel like in this moment, but it's happening for you. 382 00:20:57,440 --> 00:20:59,439 Speaker 1: It's happening for you so that you can learn more 383 00:20:59,440 --> 00:21:01,480 Speaker 1: about yourself, so that you can learn how to handle 384 00:21:01,520 --> 00:21:04,360 Speaker 1: adversity moving forward, and so that the next time that 385 00:21:04,400 --> 00:21:06,280 Speaker 1: you go through a hurdle, whether or not it is 386 00:21:06,320 --> 00:21:09,720 Speaker 1: related to your body, you are then able to overcome 387 00:21:09,760 --> 00:21:11,960 Speaker 1: it and do it with the confidence that you are 388 00:21:12,000 --> 00:21:16,000 Speaker 1: capable of doing hard things, period. So open yourself up 389 00:21:16,000 --> 00:21:18,480 Speaker 1: to the fact that there is another way to move 390 00:21:18,480 --> 00:21:22,199 Speaker 1: your body. And if you spend less time being angry 391 00:21:22,240 --> 00:21:24,480 Speaker 1: and more time being present in the moment, then you're 392 00:21:24,520 --> 00:21:27,040 Speaker 1: going to have more opportunity to reap the benefits from 393 00:21:27,119 --> 00:21:31,080 Speaker 1: whatever it is that you're getting into. So again, this 394 00:21:31,200 --> 00:21:33,480 Speaker 1: keeps coming back to this lesson that I'm preaching here, 395 00:21:33,760 --> 00:21:35,720 Speaker 1: like all of the things that you can't control, meet 396 00:21:35,720 --> 00:21:38,119 Speaker 1: yourself with where you're at, and move forward with grace. 397 00:21:38,520 --> 00:21:42,359 Speaker 1: Two more questions. First question, how do you find social 398 00:21:42,359 --> 00:21:45,120 Speaker 1: connection when injury is holding you back from training with 399 00:21:45,200 --> 00:21:45,800 Speaker 1: your friends? 400 00:21:45,960 --> 00:21:49,400 Speaker 2: This is really really good. I made a. 401 00:21:49,800 --> 00:21:54,560 Speaker 1: Concerted effort to make plans with my friends that had 402 00:21:54,600 --> 00:21:57,560 Speaker 1: nothing to do with running, especially my running friends, because 403 00:21:57,560 --> 00:22:01,159 Speaker 1: it was understandably so frustrating that I used to have 404 00:22:01,280 --> 00:22:04,680 Speaker 1: like a built in social hour every weekend. And even 405 00:22:04,720 --> 00:22:07,880 Speaker 1: to this day, now that I'm running again, I am 406 00:22:08,440 --> 00:22:11,320 Speaker 1: not doing the same things that I used to do 407 00:22:11,440 --> 00:22:15,159 Speaker 1: when it comes to indulging in the running community that 408 00:22:15,280 --> 00:22:17,639 Speaker 1: is truly so excellent in New York. And that's because 409 00:22:18,200 --> 00:22:21,000 Speaker 1: that's on me, Like I'm just in this place right 410 00:22:21,040 --> 00:22:24,640 Speaker 1: now where I feel smarter kind of doing my own thing, 411 00:22:25,160 --> 00:22:27,080 Speaker 1: I can keep track of the paces and the things 412 00:22:27,080 --> 00:22:29,159 Speaker 1: that I'm trying to focus on. I'm more aware of 413 00:22:29,160 --> 00:22:31,440 Speaker 1: my body mechanics when I'm not running with a big group, 414 00:22:31,720 --> 00:22:34,919 Speaker 1: and I'm just really dialed into doing this in a 415 00:22:34,960 --> 00:22:38,320 Speaker 1: way that feels right for me and my body. With 416 00:22:38,440 --> 00:22:41,480 Speaker 1: that said, going back to the plan making, I had 417 00:22:41,520 --> 00:22:43,439 Speaker 1: to kind of stretch my muscles in a little bit 418 00:22:43,440 --> 00:22:45,879 Speaker 1: different of a way. I was making yoga dates, I 419 00:22:45,920 --> 00:22:48,080 Speaker 1: was making happy hour dates. I was having friends over 420 00:22:48,119 --> 00:22:51,760 Speaker 1: for lunch and for dinner, and just making that, as 421 00:22:51,800 --> 00:22:55,639 Speaker 1: I said, concerted effort so that I didn't feel even 422 00:22:55,760 --> 00:22:58,280 Speaker 1: more lonely. I would be remissive. I had and say 423 00:22:58,320 --> 00:23:01,280 Speaker 1: that injury is a lonely ex experience. But you can 424 00:23:01,359 --> 00:23:04,320 Speaker 1: choose what you do with that experience and how you 425 00:23:04,359 --> 00:23:08,520 Speaker 1: can best take care of yourself. What does your typical 426 00:23:08,640 --> 00:23:12,080 Speaker 1: warm up routine look like before your runs now that 427 00:23:12,119 --> 00:23:14,639 Speaker 1: you are dealing with planter fascia itis. My warm up 428 00:23:14,720 --> 00:23:16,959 Speaker 1: routine right now takes about eight to ten minutes. It 429 00:23:16,960 --> 00:23:20,080 Speaker 1: consists of exercises that Luke my Pt and I have 430 00:23:20,760 --> 00:23:24,480 Speaker 1: worked on together. These exercises EBB and flow over time 431 00:23:24,520 --> 00:23:28,240 Speaker 1: depending on how my body is feeling. It's things like 432 00:23:28,440 --> 00:23:34,360 Speaker 1: calf phrases and lunges and squats and hamstring scoops and 433 00:23:34,520 --> 00:23:38,000 Speaker 1: things that are really focusing on getting both my calves 434 00:23:38,480 --> 00:23:40,720 Speaker 1: and my hips warmed up. I think that this is 435 00:23:40,720 --> 00:23:43,600 Speaker 1: something we don't talk about enough, is that planter fasci idis. Yes, 436 00:23:43,680 --> 00:23:45,399 Speaker 1: is an inflammation of the tendon on the bottom of 437 00:23:45,400 --> 00:23:48,880 Speaker 1: the foot, but it's often caused by poor movement patterns. 438 00:23:48,880 --> 00:23:52,840 Speaker 1: It's an overuse injury, and for me, it has resulted 439 00:23:52,920 --> 00:23:55,760 Speaker 1: in a ton of tightness in my calves and also 440 00:23:55,840 --> 00:23:58,159 Speaker 1: in my hips. So it's really important for me not 441 00:23:58,280 --> 00:24:00,160 Speaker 1: only to make sure that I'm like rolling out out 442 00:24:00,160 --> 00:24:02,240 Speaker 1: my foot and taking care of my foot, but also 443 00:24:02,520 --> 00:24:04,040 Speaker 1: that I'm taking care of the rest of my body 444 00:24:04,080 --> 00:24:07,680 Speaker 1: because it's not an isolated injury, So spending a lot 445 00:24:07,720 --> 00:24:10,440 Speaker 1: of time, a decent amount of time before I actually 446 00:24:10,480 --> 00:24:13,280 Speaker 1: start running, making sure that I'm giving the rest of 447 00:24:13,320 --> 00:24:15,520 Speaker 1: my body what it needs to prepare myself for the 448 00:24:15,600 --> 00:24:19,840 Speaker 1: effort ahead. And the last question for now, and like 449 00:24:19,880 --> 00:24:21,320 Speaker 1: I said at the top of this episode, if you 450 00:24:21,400 --> 00:24:24,359 Speaker 1: have more questions, if you want to know anything, whether 451 00:24:24,480 --> 00:24:27,360 Speaker 1: it is with regard to injury or not, feel free 452 00:24:27,359 --> 00:24:29,199 Speaker 1: to leave me a voice of message. The link to 453 00:24:29,280 --> 00:24:32,359 Speaker 1: do that is in the show notes. The last question, 454 00:24:33,040 --> 00:24:35,880 Speaker 1: what's next? This is always the question. It's like, I mean, 455 00:24:35,960 --> 00:24:38,520 Speaker 1: I'm very single, but it's like when people get married 456 00:24:38,520 --> 00:24:39,879 Speaker 1: and they're like, when are you having kids? And then 457 00:24:39,920 --> 00:24:41,159 Speaker 1: when you have your first kid, it's like, when are 458 00:24:41,200 --> 00:24:43,680 Speaker 1: you having your second kid? Can I just run this marathon? No, 459 00:24:43,960 --> 00:24:46,840 Speaker 1: I I'm going to run the marathon. It's going to 460 00:24:46,920 --> 00:24:49,280 Speaker 1: be great. I'm going to go to Italy after. Well, 461 00:24:49,280 --> 00:24:50,920 Speaker 1: I'm going to go to october Fest and then I'm 462 00:24:50,920 --> 00:24:54,199 Speaker 1: going to go to Italy after. But I have my 463 00:24:54,280 --> 00:24:57,760 Speaker 1: sights set on Tokyo. That will be my last of 464 00:24:57,800 --> 00:25:00,760 Speaker 1: the majors. Hopefully they don't announce adding a seven before 465 00:25:00,760 --> 00:25:03,160 Speaker 1: I get there, So that's kind of on my radar 466 00:25:03,240 --> 00:25:07,200 Speaker 1: right now. I am focused on how I feel after Berlin. 467 00:25:07,600 --> 00:25:10,520 Speaker 1: I really am just so dialed in on getting there 468 00:25:10,560 --> 00:25:13,600 Speaker 1: and feeling the best that I can feel and not 469 00:25:14,200 --> 00:25:16,840 Speaker 1: reigniting this in a bad way like I did after 470 00:25:16,880 --> 00:25:20,399 Speaker 1: London last year. So I'm gonna run Berlin. I'm gonna 471 00:25:20,560 --> 00:25:23,240 Speaker 1: have some fun, I'm gonna see how my body feels, 472 00:25:23,400 --> 00:25:26,679 Speaker 1: and God willing, I will be crossing off that last 473 00:25:26,680 --> 00:25:28,480 Speaker 1: major and took you at the beginning of next year, 474 00:25:29,400 --> 00:25:32,119 Speaker 1: and then who knows, maybe I'm just gonna be a 475 00:25:32,119 --> 00:25:32,800 Speaker 1: hoppy jogger. 476 00:25:34,480 --> 00:25:35,920 Speaker 2: That sounds kind of nice. Right now. 477 00:25:36,800 --> 00:25:38,800 Speaker 1: That's it for now. I know there's a lot in 478 00:25:38,840 --> 00:25:40,560 Speaker 1: this episode. I know there's a lot more that I 479 00:25:40,600 --> 00:25:43,120 Speaker 1: can cover. I'm always here, like I said, for you, 480 00:25:43,240 --> 00:25:46,360 Speaker 1: so comments, questions, whatever, I am all ears. Feel free 481 00:25:46,400 --> 00:25:49,679 Speaker 1: also to shoot me a dm over on Instagram. It's 482 00:25:49,720 --> 00:25:53,639 Speaker 1: at Emily Body and at Hurdle Podcast. Injury is tough. 483 00:25:53,880 --> 00:25:56,760 Speaker 1: I know it, I'm there, I live it, I see you, 484 00:25:57,119 --> 00:25:59,720 Speaker 1: I hear you. I know you're struggling to We're in 485 00:25:59,760 --> 00:26:02,399 Speaker 1: this together. But keep your chin up, focus on the 486 00:26:02,400 --> 00:26:05,679 Speaker 1: things that you can control, and let's keep hurdling. Another 487 00:26:05,760 --> 00:26:08,560 Speaker 1: hurdle conquered. Catch you guys next time.