1 00:00:00,120 --> 00:00:04,559 Speaker 1: Developing the mental strength. It is crucial, It is mandatory, 2 00:00:04,640 --> 00:00:07,880 Speaker 1: and so you have to develop a commitment to why 3 00:00:07,920 --> 00:00:11,200 Speaker 1: you're getting out the door and use that when you 4 00:00:11,280 --> 00:00:14,360 Speaker 1: really feel that temptation to quit, to throw in the towel. 5 00:00:28,840 --> 00:00:33,760 Speaker 2: Hey, Hurdler's Emily a body here. Welcome to a special 6 00:00:33,800 --> 00:00:37,320 Speaker 2: week of content here on the Hurdle Feed. It is 7 00:00:37,640 --> 00:00:41,879 Speaker 2: Run Week in celebration of Global Running Day on Wednesday, 8 00:00:42,040 --> 00:00:46,880 Speaker 2: June second, also my birthday. I am bringing five back 9 00:00:46,920 --> 00:00:50,320 Speaker 2: to back episodes dedicated to the sport that changed my life. 10 00:00:50,400 --> 00:00:54,160 Speaker 2: And that's not an exaggeration in the slightest. As many 11 00:00:54,160 --> 00:00:56,880 Speaker 2: of you know, I started running back in college with 12 00:00:56,920 --> 00:01:00,400 Speaker 2: a half mile every single day for a summer. Over 13 00:01:00,400 --> 00:01:03,160 Speaker 2: the years, that half mile became a mile, and then 14 00:01:03,200 --> 00:01:06,199 Speaker 2: a five k, and well now I am a nine 15 00:01:06,200 --> 00:01:08,839 Speaker 2: time marathonor and certified run coach. We have the United 16 00:01:08,920 --> 00:01:10,959 Speaker 2: Endurance Sports Coaching Academy. 17 00:01:11,400 --> 00:01:12,240 Speaker 3: That is a mouthful. 18 00:01:13,160 --> 00:01:14,800 Speaker 2: I know we have a lot of runners in a 19 00:01:14,840 --> 00:01:16,760 Speaker 2: hurdle community, and I made it pretty clear at the 20 00:01:16,760 --> 00:01:18,800 Speaker 2: start of season six that my goal is to cover 21 00:01:19,000 --> 00:01:23,480 Speaker 2: all areas of wellness on this show. But I couldn't 22 00:01:23,640 --> 00:01:27,040 Speaker 2: let this week go by without doing something extra special 23 00:01:27,440 --> 00:01:29,160 Speaker 2: on Wednesday of this week. I'm going to share with 24 00:01:29,200 --> 00:01:32,080 Speaker 2: you more about my personal running journey and answer your 25 00:01:32,200 --> 00:01:36,440 Speaker 2: questions about that. But in the meantime, I am super 26 00:01:36,480 --> 00:01:39,720 Speaker 2: amped about the lineup of guests this week. Kicking off 27 00:01:39,760 --> 00:01:42,800 Speaker 2: with Jess Mouvall that she is known to many as 28 00:01:42,800 --> 00:01:45,800 Speaker 2: a coach for Runners World based here in New York City, 29 00:01:45,880 --> 00:01:48,520 Speaker 2: a longtime friend of mine, and today we are chatting 30 00:01:48,560 --> 00:01:51,840 Speaker 2: about the long run, what it is, how it can 31 00:01:51,840 --> 00:01:54,400 Speaker 2: differ in length depending on your goals, how to do 32 00:01:54,440 --> 00:01:57,360 Speaker 2: it better, strategies that you can implement on this particular 33 00:01:57,800 --> 00:02:01,320 Speaker 2: workout to better slay your next race. So much goodness 34 00:02:01,520 --> 00:02:04,240 Speaker 2: packed in this episode. We're also going to talk about 35 00:02:04,400 --> 00:02:07,240 Speaker 2: nutrition and gear and hydration. 36 00:02:06,920 --> 00:02:09,240 Speaker 3: And just all of the things. 37 00:02:09,360 --> 00:02:12,880 Speaker 2: She's also got worth highlighting here a pretty rough first 38 00:02:13,040 --> 00:02:16,120 Speaker 2: marathon story, as many of us do, to share with 39 00:02:16,160 --> 00:02:19,200 Speaker 2: all of you, which includes an unfortunate incident with some 40 00:02:19,240 --> 00:02:21,680 Speaker 2: white shorts and you may be able. 41 00:02:21,400 --> 00:02:23,560 Speaker 3: To guess where this one is going. 42 00:02:24,160 --> 00:02:24,440 Speaker 1: Now. 43 00:02:24,639 --> 00:02:27,119 Speaker 2: I have to say this, this week of content want 44 00:02:27,160 --> 00:02:29,440 Speaker 2: to be possible without my sponsor, a new one for 45 00:02:29,520 --> 00:02:33,600 Speaker 2: the show, Tracksmith. 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On top of just feeling good about my gear, 52 00:02:51,360 --> 00:02:55,359 Speaker 2: I also feel amped, as an understatement, excited, elated, really 53 00:02:55,639 --> 00:02:58,720 Speaker 2: really fortunate to be partnering with Tracksmith because it's unlike 54 00:02:58,760 --> 00:03:01,000 Speaker 2: any partnership I've brought to you all before, and that 55 00:03:01,080 --> 00:03:04,400 Speaker 2: the company is offering to donate five percent of every 56 00:03:04,639 --> 00:03:08,640 Speaker 2: purchase using the code Hurdle back to Girls on the 57 00:03:08,760 --> 00:03:11,079 Speaker 2: Run to help drive change. And know you'll also get 58 00:03:11,080 --> 00:03:13,520 Speaker 2: free shipping on this order as well. Now, why I 59 00:03:13,600 --> 00:03:15,760 Speaker 2: chose Girls on the Run for this is really because 60 00:03:15,840 --> 00:03:18,080 Speaker 2: I love, love, love love what they're about. 61 00:03:18,240 --> 00:03:21,320 Speaker 3: Running helped me come into my own and become more. 62 00:03:21,120 --> 00:03:23,760 Speaker 2: Confident at such a crucial time in my life, and 63 00:03:23,919 --> 00:03:26,320 Speaker 2: it's my way to take care of me and Girls 64 00:03:26,320 --> 00:03:29,000 Speaker 2: on the Run is all about integrating movement as a 65 00:03:29,040 --> 00:03:31,720 Speaker 2: tool to help strengthen a sense of confidence in young 66 00:03:31,760 --> 00:03:35,920 Speaker 2: girls while also fostering care and compassion for self and others. 67 00:03:36,280 --> 00:03:37,160 Speaker 3: Make sure to check. 68 00:03:37,040 --> 00:03:40,440 Speaker 2: Out Tracksmith's new summer collection featuring styles or training and 69 00:03:40,520 --> 00:03:43,000 Speaker 2: racing and hot weather. My go to's at the moment 70 00:03:43,080 --> 00:03:46,080 Speaker 2: are the Alston bra the Twilight Crop Tank, which may 71 00:03:46,080 --> 00:03:49,080 Speaker 2: be my favorite running crop tank cup of all time. 72 00:03:49,120 --> 00:03:51,920 Speaker 2: Bold statement, I know and do not sleep on the 73 00:03:51,960 --> 00:03:56,880 Speaker 2: speed crew sock. The right sock can change everything. Trust me, 74 00:03:57,320 --> 00:03:59,400 Speaker 2: do some good today. Head on over to tracksmith dot 75 00:03:59,400 --> 00:04:02,480 Speaker 2: com hurdle and use code hurdle at checkout to get 76 00:04:02,480 --> 00:04:04,920 Speaker 2: free shipping and support girls. 77 00:04:04,560 --> 00:04:05,320 Speaker 3: On the run. 78 00:04:05,400 --> 00:04:08,040 Speaker 2: Again, that's tracksmuth dot com slash Hurdle. Use hurdle at 79 00:04:08,120 --> 00:04:12,360 Speaker 2: checkout to get free shipping and support girls on the run. Now, 80 00:04:12,400 --> 00:04:14,520 Speaker 2: if you're not subscribed to the weekly Hurdle yet, you'll 81 00:04:14,520 --> 00:04:17,040 Speaker 2: want to make sure you do that before Friday because 82 00:04:17,040 --> 00:04:20,360 Speaker 2: I am coming in hot with a fire newsletter. It's 83 00:04:20,400 --> 00:04:23,480 Speaker 2: gonna have tips and tricks from some of the best 84 00:04:23,560 --> 00:04:25,760 Speaker 2: in the game about how they take. 85 00:04:25,640 --> 00:04:27,800 Speaker 3: Their miles to the next level. 86 00:04:27,839 --> 00:04:30,480 Speaker 2: And lastly, if you are digging this content, which I 87 00:04:30,520 --> 00:04:32,680 Speaker 2: truly hope that you are throughout the week, make sure 88 00:04:32,839 --> 00:04:35,599 Speaker 2: just tag Hurdle over on social tag me as well. 89 00:04:35,600 --> 00:04:38,760 Speaker 2: It's at Hurdle podcast. I'm over at Emily a Body. 90 00:04:39,000 --> 00:04:42,720 Speaker 2: The more hurdlers. The more love, the better. With that, 91 00:04:43,160 --> 00:04:59,880 Speaker 2: I'll bring you today's episode uninterrupted. Let's get to hurdling. Today, 92 00:05:00,040 --> 00:05:02,919 Speaker 2: I'm chatting with Jess Mobild. She is a running and 93 00:05:02,960 --> 00:05:06,040 Speaker 2: strength coach based here in New York City. She's known 94 00:05:06,080 --> 00:05:09,760 Speaker 2: to many as Runners World coach. How you doing, Jess? 95 00:05:10,000 --> 00:05:12,840 Speaker 1: Hey, I'm doing good. How are you doing? How's Brooklyn? 96 00:05:13,880 --> 00:05:14,400 Speaker 3: Brooklyn? 97 00:05:14,600 --> 00:05:17,159 Speaker 2: I know this is like the first thing that I 98 00:05:17,520 --> 00:05:19,320 Speaker 2: talk about all of my guests with lately. 99 00:05:19,320 --> 00:05:22,440 Speaker 3: They're like, how's your new home? My new home is excellent. 100 00:05:22,600 --> 00:05:23,320 Speaker 3: It's excellent. 101 00:05:23,400 --> 00:05:27,720 Speaker 2: I'm feeling very blessed, a little less overwhelmed than last week. 102 00:05:27,760 --> 00:05:28,280 Speaker 3: Thank God. 103 00:05:29,839 --> 00:05:32,320 Speaker 2: Well, I'm excited to chat with you today, not just 104 00:05:32,400 --> 00:05:37,800 Speaker 2: because I adore you, but also because you do a 105 00:05:37,880 --> 00:05:41,119 Speaker 2: lot of running, and today we are going to talk 106 00:05:41,240 --> 00:05:45,720 Speaker 2: about long running, which can vary depending on what your 107 00:05:45,720 --> 00:05:47,520 Speaker 2: goals are, and we'll talk about that in today's episode. 108 00:05:47,560 --> 00:05:51,600 Speaker 2: Before we get into chatting about the long run, why 109 00:05:51,600 --> 00:05:55,679 Speaker 2: don't you give us a little insight into your running journey. 110 00:05:55,760 --> 00:05:59,000 Speaker 2: Now you're coaching for Runners World, But how did you 111 00:05:59,160 --> 00:06:00,520 Speaker 2: first get in running? 112 00:06:01,640 --> 00:06:06,159 Speaker 1: So, my first introduction to running was short efforts. It 113 00:06:06,279 --> 00:06:09,680 Speaker 1: was the track I was in middle school, and my 114 00:06:09,800 --> 00:06:12,240 Speaker 1: dad would go on long runs and come back feeling 115 00:06:12,279 --> 00:06:15,320 Speaker 1: inspired and you know, like really pumped for the day. 116 00:06:15,360 --> 00:06:18,839 Speaker 1: And I never understood it. Honestly, I thought I always 117 00:06:18,880 --> 00:06:20,600 Speaker 1: thought it was a little weird. I was like, Wow, 118 00:06:20,720 --> 00:06:23,160 Speaker 1: this guy just like needs to take it back a notch. 119 00:06:23,240 --> 00:06:26,760 Speaker 1: He comes home so like high on life and I'm 120 00:06:26,800 --> 00:06:29,760 Speaker 1: just waking up. So the long run was his thing, 121 00:06:29,839 --> 00:06:32,880 Speaker 1: and he got my older sister into kind of joining 122 00:06:33,120 --> 00:06:35,320 Speaker 1: his long run and they would run around our neighborhood 123 00:06:35,320 --> 00:06:37,760 Speaker 1: and be back, you know, hours later, And so I 124 00:06:37,839 --> 00:06:40,880 Speaker 1: never felt like that was my thing. So I decided 125 00:06:40,880 --> 00:06:44,080 Speaker 1: to go short and fast. So my relationship with running 126 00:06:44,560 --> 00:06:50,200 Speaker 1: until I was twenty years old was three pm track practice. 127 00:06:50,960 --> 00:06:53,560 Speaker 1: How many two hundreds are we doing today? And that 128 00:06:53,760 --> 00:06:55,440 Speaker 1: was it. There was a coach and there was a track, 129 00:06:55,480 --> 00:06:59,359 Speaker 1: and I never thought about running outside of that, you know, 130 00:06:59,520 --> 00:07:02,200 Speaker 1: typical college. I didn't run in college, but when I 131 00:07:02,320 --> 00:07:07,000 Speaker 1: went to moved to New York for an internship, had 132 00:07:07,040 --> 00:07:10,040 Speaker 1: a lot of time on my hands, and running was free, 133 00:07:10,080 --> 00:07:13,440 Speaker 1: and living in New York City making no income, being 134 00:07:13,480 --> 00:07:17,480 Speaker 1: done every day by four pm, I wanted. I just 135 00:07:17,880 --> 00:07:23,760 Speaker 1: organically developed a relationship with running that turned into not 136 00:07:23,800 --> 00:07:28,640 Speaker 1: only running, but learning myself and some self exploration. And 137 00:07:29,160 --> 00:07:31,720 Speaker 1: I wanted to learn the city. And I started walking 138 00:07:31,720 --> 00:07:35,880 Speaker 1: at first, and truthfully, I was walking and that turned 139 00:07:35,880 --> 00:07:38,360 Speaker 1: into running because it was faster. It's like, this is 140 00:07:38,400 --> 00:07:43,320 Speaker 1: taking a long time. And even the first day, I 141 00:07:43,400 --> 00:07:46,320 Speaker 1: wasn't even in running clothes. I honestly wasn't even in 142 00:07:46,400 --> 00:07:49,560 Speaker 1: running clothes. I was just in like my Tommy Hill 143 00:07:49,560 --> 00:07:54,440 Speaker 1: figure intern outfit. But I became curious, and I think 144 00:07:54,640 --> 00:07:59,920 Speaker 1: curiosity is something so important for runners because beyond the 145 00:08:00,080 --> 00:08:03,120 Speaker 1: long run or curious of speedwork or curious of the marathon, 146 00:08:03,160 --> 00:08:06,080 Speaker 1: we had to be curious within ourselves and what we 147 00:08:06,360 --> 00:08:08,920 Speaker 1: are inspired to go out and do what we want 148 00:08:09,000 --> 00:08:11,000 Speaker 1: to go out to do, and then go find out 149 00:08:11,000 --> 00:08:14,360 Speaker 1: what we actually can do, because let's face it, running 150 00:08:14,400 --> 00:08:17,640 Speaker 1: is really hard, and if we don't have that curiosity, 151 00:08:17,800 --> 00:08:20,160 Speaker 1: that inner drive to get out the door, it feels 152 00:08:20,200 --> 00:08:23,280 Speaker 1: like a chore. And then there's gonna be that point, 153 00:08:23,480 --> 00:08:26,960 Speaker 1: especially on the long run, when we're saying why am 154 00:08:27,040 --> 00:08:29,520 Speaker 1: I doing this? That was in two thousand and eight. 155 00:08:29,880 --> 00:08:32,240 Speaker 1: It was a summer. I ran all around New York City. 156 00:08:32,280 --> 00:08:35,920 Speaker 1: I didn't have any smart devices. I'd come home, go 157 00:08:36,000 --> 00:08:39,760 Speaker 1: to gmat pedometer and recall all the streets that I 158 00:08:39,840 --> 00:08:42,800 Speaker 1: turned down to learn how far I went, and I 159 00:08:42,840 --> 00:08:44,640 Speaker 1: was like, oh, let's do it again. Let's go again. 160 00:08:44,720 --> 00:08:47,520 Speaker 1: So then when I came back to finish my senior 161 00:08:47,640 --> 00:08:51,800 Speaker 1: year of college, I found a local marathon, had no 162 00:08:51,960 --> 00:08:54,720 Speaker 1: idea how to train for it, what I was getting 163 00:08:54,720 --> 00:08:57,400 Speaker 1: myself into, and I was like, well, I ran around 164 00:08:57,400 --> 00:08:59,199 Speaker 1: New York, I can do this too. So it was 165 00:08:59,280 --> 00:09:02,760 Speaker 1: a lot of learning, then learning what not to do, 166 00:09:03,240 --> 00:09:06,760 Speaker 1: then figuring out what maybe I can do or where 167 00:09:06,800 --> 00:09:10,600 Speaker 1: that potential might be, and going from there. So that's 168 00:09:10,640 --> 00:09:12,280 Speaker 1: my first introduction to running. 169 00:09:13,200 --> 00:09:13,600 Speaker 3: Wow. 170 00:09:13,760 --> 00:09:17,200 Speaker 2: Also, just like we need a minute to praise the 171 00:09:17,360 --> 00:09:20,960 Speaker 2: old technology that we used to use when going on 172 00:09:21,000 --> 00:09:27,960 Speaker 2: the run. I remember still like my original Nike Fuel band, Yes, yeah. 173 00:09:27,200 --> 00:09:29,360 Speaker 1: And the Nano Shuffle. There was a point when I 174 00:09:29,480 --> 00:09:33,839 Speaker 1: was so into running with music. When that thing died, 175 00:09:34,280 --> 00:09:36,839 Speaker 1: did I just it literally broke one day and I 176 00:09:36,880 --> 00:09:38,880 Speaker 1: didn't run for two weeks? You know? 177 00:09:40,160 --> 00:09:40,520 Speaker 3: Yeah? 178 00:09:40,640 --> 00:09:43,600 Speaker 2: No, I know, And I still to this day, like 179 00:09:43,679 --> 00:09:45,920 Speaker 2: I try to every once in a while go for 180 00:09:45,960 --> 00:09:48,480 Speaker 2: a run without music because I like that it feels 181 00:09:48,520 --> 00:09:52,760 Speaker 2: like I'm flexing a different mental muscle. But oftentimes, if 182 00:09:52,840 --> 00:09:54,920 Speaker 2: I'm about to head out and I realized I didn't 183 00:09:55,000 --> 00:09:57,880 Speaker 2: charge my phone, or I didn't sync my garment with 184 00:09:57,960 --> 00:10:00,800 Speaker 2: my Spotify playlist, or you know whatever it might be, 185 00:10:00,840 --> 00:10:04,320 Speaker 2: I'm like, uh, maybe I'll just wait a little bit longer. 186 00:10:04,400 --> 00:10:06,760 Speaker 1: Right, really, yeah, we can wait and let that sink 187 00:10:06,800 --> 00:10:07,720 Speaker 1: real quick. 188 00:10:08,520 --> 00:10:11,600 Speaker 3: Real quick. Okay, So how was that first marathon for you? 189 00:10:11,880 --> 00:10:14,080 Speaker 1: Oh my gosh, have you ever seen that photo I 190 00:10:14,160 --> 00:10:17,240 Speaker 1: posted a long time ago, Like, I sacrificed my own 191 00:10:17,320 --> 00:10:22,360 Speaker 1: level of embarrassment to help other people, you know, not 192 00:10:22,640 --> 00:10:25,200 Speaker 1: do what I did. I wore bought my outfit at 193 00:10:25,200 --> 00:10:29,400 Speaker 1: the expo. I got to the expo at five pm, 194 00:10:29,640 --> 00:10:33,840 Speaker 1: so it was, you know, wrapping up and but uh, 195 00:10:34,200 --> 00:10:36,160 Speaker 1: you know that brand, no Adidas. I don't know why 196 00:10:36,160 --> 00:10:40,000 Speaker 1: they were selling soccer shorts a running expo, but I 197 00:10:40,080 --> 00:10:42,520 Speaker 1: needed as small. They only had the mediums. I'm like, whatever, 198 00:10:42,600 --> 00:10:47,480 Speaker 1: let's buy. I buy the medium size white shorts that 199 00:10:47,679 --> 00:10:49,800 Speaker 1: just didn't fit quite right. But I had never worned 200 00:10:49,960 --> 00:10:52,320 Speaker 1: them before, so of course I didn't know that. There. 201 00:10:52,440 --> 00:10:56,400 Speaker 1: I chafed so bad. There's this finish line photo of me, 202 00:10:56,640 --> 00:11:00,400 Speaker 1: and it's actually a little uh frightening to look at 203 00:11:00,480 --> 00:11:05,080 Speaker 1: because my legs chafed so bad with that, the white 204 00:11:05,080 --> 00:11:08,200 Speaker 1: shorts are completely red in the middle. And so a 205 00:11:08,200 --> 00:11:11,000 Speaker 1: lot of people have thought I needed a tampon or something. 206 00:11:11,040 --> 00:11:13,120 Speaker 1: They're like, what is going on? I was like, and 207 00:11:13,200 --> 00:11:16,760 Speaker 1: I didn't even know it. That little tangent is very cool. 208 00:11:16,880 --> 00:11:19,439 Speaker 1: The power of the mind I had. I blocked out 209 00:11:19,480 --> 00:11:21,559 Speaker 1: all pain. I had no idea what was going on. 210 00:11:21,960 --> 00:11:25,960 Speaker 1: Someone was like, do you need cream? I'm like, what 211 00:11:25,440 --> 00:11:28,320 Speaker 1: what is the story? Like, what do you mean? Do 212 00:11:28,400 --> 00:11:31,920 Speaker 1: you need cream? I looked down and I realized what 213 00:11:31,960 --> 00:11:34,520 Speaker 1: she meant, and then the pain just came flooding in 214 00:11:34,960 --> 00:11:37,520 Speaker 1: because I had seen it. I was like, oh my gosh. 215 00:11:37,679 --> 00:11:42,920 Speaker 1: So that first marathon was you know, I shave Since then, 216 00:11:42,960 --> 00:11:45,000 Speaker 1: I've shaved off an hour on my marathon time. But 217 00:11:45,120 --> 00:11:46,600 Speaker 1: it's a lot of what not to do is but 218 00:11:46,640 --> 00:11:48,160 Speaker 1: I think we have to go through that. We have 219 00:11:48,320 --> 00:11:50,720 Speaker 1: to learn the from the from experience. 220 00:11:51,280 --> 00:11:55,760 Speaker 2: Yeah, no, we really, we really really do so for you, now, 221 00:11:56,240 --> 00:11:59,040 Speaker 2: how many marathons have you run in total? Because I 222 00:11:59,080 --> 00:12:04,120 Speaker 2: asked this, No, that marathon training is oftentimes where we 223 00:12:04,200 --> 00:12:07,440 Speaker 2: develop a legitimate relationship with the long run. 224 00:12:07,600 --> 00:12:12,000 Speaker 1: Yeah, exactly sixteen at this point. So a lot of 225 00:12:12,040 --> 00:12:15,240 Speaker 1: them are the New York City, which is just obviously 226 00:12:15,280 --> 00:12:18,760 Speaker 1: an amazing experience. You've done it. It's just so emotional 227 00:12:18,840 --> 00:12:21,959 Speaker 1: and one that I'll never forget. But yeah, sixteen marathons 228 00:12:22,000 --> 00:12:25,960 Speaker 1: behind me, some better than others. We'll say that favorite, 229 00:12:26,880 --> 00:12:30,560 Speaker 1: you know, I would say the New York City Marathon 230 00:12:30,640 --> 00:12:35,400 Speaker 1: twenty sixteen. And although that course is special, that was 231 00:12:35,559 --> 00:12:37,800 Speaker 1: just a personal time in my life where I felt 232 00:12:37,840 --> 00:12:42,280 Speaker 1: like I was pivoting and following, you know, some personal 233 00:12:44,040 --> 00:12:47,000 Speaker 1: passions and taking a risk and leaving a career and 234 00:12:47,080 --> 00:12:50,560 Speaker 1: you know, leaving a relationship and really feeling empowered in 235 00:12:50,600 --> 00:12:56,280 Speaker 1: that sense and using running as my tool to connect 236 00:12:56,320 --> 00:12:59,360 Speaker 1: to that and to learn that and really I found 237 00:12:59,360 --> 00:13:01,440 Speaker 1: my own sense confidence at a time that I really 238 00:13:01,520 --> 00:13:03,880 Speaker 1: really needed it. So I don't know if it was 239 00:13:03,920 --> 00:13:06,079 Speaker 1: all of those things or just the day in itself, 240 00:13:06,120 --> 00:13:09,200 Speaker 1: but twenty sixteen, that marathon, for sure was a big 241 00:13:09,280 --> 00:13:10,240 Speaker 1: turning point for me. 242 00:13:11,000 --> 00:13:12,960 Speaker 2: Yeah, I think a lot of us can relate to 243 00:13:13,080 --> 00:13:16,240 Speaker 2: that concept of using the run as the thing that 244 00:13:16,320 --> 00:13:19,000 Speaker 2: helps us get through the other thing, the tough stuff, 245 00:13:19,000 --> 00:13:22,920 Speaker 2: and as appropriate to the name of the show, the hurdles. 246 00:13:23,160 --> 00:13:26,240 Speaker 2: So now that we've rapped a little bit about your 247 00:13:26,320 --> 00:13:30,000 Speaker 2: running journey. I'd love to dive into what we're here 248 00:13:30,000 --> 00:13:32,520 Speaker 2: to talk about, which is really about the long run. 249 00:13:32,720 --> 00:13:38,760 Speaker 2: So first and foremost, let's establish some benchmarks or parameters 250 00:13:38,880 --> 00:13:42,320 Speaker 2: around what the long run is, because depending on what 251 00:13:42,360 --> 00:13:43,920 Speaker 2: it is that you're doing or what it is that 252 00:13:43,960 --> 00:13:46,600 Speaker 2: you're training for, this is going to vary from person 253 00:13:46,640 --> 00:13:47,719 Speaker 2: to person, right. 254 00:13:47,679 --> 00:13:51,720 Speaker 1: Right, absolutely, And we'll start with the longest distance. Well, 255 00:13:51,800 --> 00:13:54,720 Speaker 1: of course there's more distance ultras and so on. But 256 00:13:55,200 --> 00:13:59,000 Speaker 1: the marathon, you know, it is learning time on feet. 257 00:13:59,160 --> 00:14:02,600 Speaker 1: It is spent lending time doing something that you will 258 00:14:02,640 --> 00:14:06,840 Speaker 1: be doing for a long period of time, emptying glycogen storages, 259 00:14:07,200 --> 00:14:12,120 Speaker 1: learning how to fuel, learning how to mentally adapt to 260 00:14:13,679 --> 00:14:16,480 Speaker 1: you know, ninety minutes, two hours, two and a half 261 00:14:16,520 --> 00:14:20,120 Speaker 1: hours on the run. So I think it's experience, it's 262 00:14:20,200 --> 00:14:23,400 Speaker 1: developing fitness, but more importantly, it's just go, you know, 263 00:14:23,840 --> 00:14:26,680 Speaker 1: letting your body learn what that's going to feel like. 264 00:14:27,360 --> 00:14:29,040 Speaker 1: Well before race day. 265 00:14:29,520 --> 00:14:32,520 Speaker 2: And you said it best just there mentioning the different 266 00:14:32,600 --> 00:14:35,480 Speaker 2: amounts of time that the long run could take. 267 00:14:36,280 --> 00:14:39,600 Speaker 1: You know, it's the biggest, it's ninety percent or it's 268 00:14:39,600 --> 00:14:43,440 Speaker 1: a high percentage of your weekly mileage. It is and 269 00:14:43,480 --> 00:14:46,200 Speaker 1: that you know, applies to everyone no matter what your 270 00:14:46,320 --> 00:14:49,240 Speaker 1: mileage is or what your long run is. Like you said, 271 00:14:50,000 --> 00:14:52,480 Speaker 1: you could be training for a ten k and that 272 00:14:52,640 --> 00:14:56,400 Speaker 1: longest run of the week might be six or seven miles, 273 00:14:57,360 --> 00:15:00,800 Speaker 1: and that's just as important. It serves the same you know, 274 00:15:00,920 --> 00:15:03,920 Speaker 1: place in our training plan as someone who's training for 275 00:15:03,960 --> 00:15:06,720 Speaker 1: a marathon. It'll be much different. That experience is different, 276 00:15:06,840 --> 00:15:10,680 Speaker 1: the race in itself is different. But yeah, it's it's 277 00:15:10,720 --> 00:15:16,400 Speaker 1: developing a connection to that period of time and time 278 00:15:16,440 --> 00:15:18,440 Speaker 1: off feed exactly right. 279 00:15:18,560 --> 00:15:21,520 Speaker 2: So, as you mentioned, the long run is just this 280 00:15:21,720 --> 00:15:24,960 Speaker 2: specific run during the week where you're spending more time 281 00:15:25,040 --> 00:15:29,000 Speaker 2: on your feet than perhaps the other days and relevant 282 00:15:29,040 --> 00:15:31,600 Speaker 2: to whatever it is that you're going after. So whereas 283 00:15:31,640 --> 00:15:33,680 Speaker 2: you could be training for a ten k and your 284 00:15:33,720 --> 00:15:38,040 Speaker 2: long run would be six eight miles max, versus training 285 00:15:38,120 --> 00:15:42,040 Speaker 2: for a marathon, where over time that long run gets 286 00:15:42,120 --> 00:15:47,480 Speaker 2: up eighteen, nineteen, twenty, et cetera, depending on your training plan. Now, 287 00:15:47,680 --> 00:15:51,520 Speaker 2: for someone gearing up for their long run, what are 288 00:15:51,760 --> 00:15:54,400 Speaker 2: a few things that you would recommend to them to 289 00:15:54,520 --> 00:15:56,080 Speaker 2: do to prepare. 290 00:15:57,240 --> 00:16:01,080 Speaker 1: Well? I think to take it seriously, you know, to 291 00:16:01,120 --> 00:16:04,600 Speaker 1: put it on your calendar on a day where you feel, 292 00:16:05,080 --> 00:16:07,600 Speaker 1: you know, I think, yes, the long run falls on 293 00:16:07,640 --> 00:16:11,280 Speaker 1: the weekends for so many, but it doesn't have to be. 294 00:16:11,440 --> 00:16:15,440 Speaker 1: Your training plan can be customized to your schedule that 295 00:16:15,520 --> 00:16:18,560 Speaker 1: works best, but it does need to be pretty routinely 296 00:16:18,680 --> 00:16:23,040 Speaker 1: placed within that you know, seven day block that you 297 00:16:23,160 --> 00:16:27,280 Speaker 1: can prioritize it. You can, you know, commit to ninety 298 00:16:27,320 --> 00:16:30,280 Speaker 1: plus minutes because technically that's where the long run turns 299 00:16:30,280 --> 00:16:33,160 Speaker 1: into the long run ninety minutes or more. You know, 300 00:16:33,200 --> 00:16:36,280 Speaker 1: you want to be able to make it routine, so 301 00:16:36,640 --> 00:16:42,880 Speaker 1: prioritizing it mentally, managing expectations and knowing that the purpose 302 00:16:43,080 --> 00:16:48,600 Speaker 1: of the long run is to complete it, you know, 303 00:16:48,640 --> 00:16:52,880 Speaker 1: And I think that's an opportunity to work through mental obstacles, 304 00:16:52,920 --> 00:16:57,440 Speaker 1: mental hurdles, mental things that are challenging, learning how to 305 00:16:57,560 --> 00:17:00,600 Speaker 1: work through them. It is the absolute perfect time to 306 00:17:00,760 --> 00:17:04,359 Speaker 1: introduce fueling if that's new for you, To find a 307 00:17:04,640 --> 00:17:07,720 Speaker 1: source of fuel that you can work with or see 308 00:17:07,720 --> 00:17:10,880 Speaker 1: if it works for you, and plan out bathroom stops, 309 00:17:10,920 --> 00:17:14,760 Speaker 1: plan out water stops, things that you can get ahead of. 310 00:17:15,040 --> 00:17:17,439 Speaker 1: You know, on race day we're set up. There's porta potties, 311 00:17:17,680 --> 00:17:19,959 Speaker 1: you know, in a perfect world, there's places to go 312 00:17:19,960 --> 00:17:22,560 Speaker 1: to the bathroom, there's people handing you water and or 313 00:17:22,960 --> 00:17:26,520 Speaker 1: other sources of hydration. But on the long run, it's 314 00:17:26,640 --> 00:17:30,040 Speaker 1: all up to you. So that's a good time to 315 00:17:30,320 --> 00:17:32,520 Speaker 1: wear that outfit so you don't look like me at 316 00:17:32,520 --> 00:17:35,719 Speaker 1: the finish line, to bring the fuel, to try out 317 00:17:35,760 --> 00:17:39,520 Speaker 1: a hydration pack, not to try out new shoes. You 318 00:17:39,520 --> 00:17:41,800 Speaker 1: can get new shoes, and you know, I would suggest 319 00:17:41,920 --> 00:17:44,399 Speaker 1: four to six miles in a new pair of shoes 320 00:17:44,440 --> 00:17:47,560 Speaker 1: and if it works, then introduce them into your long run. 321 00:17:47,840 --> 00:17:50,960 Speaker 1: But the best part about the long run is you 322 00:17:51,119 --> 00:17:53,920 Speaker 1: just go and get it done. 323 00:17:54,240 --> 00:17:56,800 Speaker 2: You just threw out so many highlights here. The first 324 00:17:56,840 --> 00:17:58,879 Speaker 2: highlight that I want to address, the one you just said, 325 00:17:59,400 --> 00:18:02,159 Speaker 2: was being about your gear and trying out gear that 326 00:18:02,200 --> 00:18:04,399 Speaker 2: you may want to implement for your race in the 327 00:18:04,520 --> 00:18:08,320 Speaker 2: long run strategically, So if you have a pair of 328 00:18:08,400 --> 00:18:11,120 Speaker 2: leggings that you like to wear when you're doing shorter stuff, 329 00:18:11,320 --> 00:18:14,159 Speaker 2: you may not know that they are not going to feel. 330 00:18:13,920 --> 00:18:16,800 Speaker 3: The same going on for a longer period of time. 331 00:18:16,880 --> 00:18:20,399 Speaker 2: So that long run is a really good opportunity to 332 00:18:20,480 --> 00:18:22,879 Speaker 2: test out that stuff. And like when you're going on 333 00:18:22,880 --> 00:18:25,560 Speaker 2: in the long run, if we're talking about a gear perspective, 334 00:18:25,760 --> 00:18:29,040 Speaker 2: you're also bringing with you things that you wouldn't bring 335 00:18:29,160 --> 00:18:33,120 Speaker 2: on a shorter distance. So you may realize that your 336 00:18:33,119 --> 00:18:35,960 Speaker 2: favorite pair of running tights actually don't have the storage 337 00:18:36,000 --> 00:18:39,520 Speaker 2: that you need to take them out and go places 338 00:18:39,960 --> 00:18:41,399 Speaker 2: for longer periods of time. 339 00:18:41,880 --> 00:18:44,960 Speaker 1: Right, that's so true. So yeah, it's the chance to 340 00:18:45,080 --> 00:18:50,160 Speaker 1: And honestly, while the longer run can seem daunting and intimidating, 341 00:18:51,119 --> 00:18:53,680 Speaker 1: I personally feel in my own training that the long 342 00:18:53,760 --> 00:18:57,000 Speaker 1: run the pressure is very low. It's like we're going 343 00:18:57,040 --> 00:19:00,159 Speaker 1: to be out here for two hours. Let's just you know, 344 00:19:00,680 --> 00:19:03,919 Speaker 1: you embrace it, you but the pressure to me feels 345 00:19:04,040 --> 00:19:06,600 Speaker 1: very low. Now you might have, you know, someone who 346 00:19:06,680 --> 00:19:09,119 Speaker 1: is a little bit more advanced in their marathon training, 347 00:19:09,240 --> 00:19:12,280 Speaker 1: or has a particular goal, or has a coach that 348 00:19:12,400 --> 00:19:15,960 Speaker 1: implements speedwork in the long run that takes it to 349 00:19:16,040 --> 00:19:18,840 Speaker 1: a whole nother level. You know, ten mile warm up, 350 00:19:19,200 --> 00:19:22,720 Speaker 1: five mile marathon pace, eight mile cool down is a 351 00:19:22,760 --> 00:19:26,920 Speaker 1: really extreme workout, and that could also be your long run. 352 00:19:27,200 --> 00:19:30,280 Speaker 1: But for most cases, your goal is to go out 353 00:19:30,320 --> 00:19:34,120 Speaker 1: there and to complete it and to learn time on feet, 354 00:19:34,200 --> 00:19:38,040 Speaker 1: get all those you know, like new gear, new things 355 00:19:38,119 --> 00:19:39,920 Speaker 1: out of the way, and so I always go into 356 00:19:39,920 --> 00:19:43,040 Speaker 1: it like, oh, okay, we got this, you know, easy day, 357 00:19:43,119 --> 00:19:46,960 Speaker 1: easy day, don't worry about the pace, easy day. 358 00:19:47,760 --> 00:19:48,040 Speaker 3: Yeah. 359 00:19:48,040 --> 00:19:50,520 Speaker 2: And I mean that's such a good tip, right, because 360 00:19:51,080 --> 00:19:55,960 Speaker 2: so many times I have loved going out for a 361 00:19:56,040 --> 00:19:59,600 Speaker 2: run with a larger group, but realizing, like four or 362 00:19:59,640 --> 00:20:02,080 Speaker 2: five miles into what could be a ten to thirteen 363 00:20:02,080 --> 00:20:06,320 Speaker 2: mile run, holy shit, like I am running way too 364 00:20:06,400 --> 00:20:08,600 Speaker 2: fast for the long run, that this is not meant 365 00:20:08,600 --> 00:20:11,800 Speaker 2: to be a temple workout. Why am I killing myself? 366 00:20:11,840 --> 00:20:16,159 Speaker 2: Because then you're ruining the purpose of the run. The 367 00:20:16,160 --> 00:20:19,919 Speaker 2: purpose of the long run isn't to hit yourself, hit 368 00:20:20,200 --> 00:20:23,840 Speaker 2: get yourself into you know, lactate threshold work. It's to 369 00:20:23,920 --> 00:20:27,119 Speaker 2: go out there and as you said, so well, complete 370 00:20:27,119 --> 00:20:27,880 Speaker 2: it right. 371 00:20:27,920 --> 00:20:30,640 Speaker 1: And also you know it's the purpose of the long 372 00:20:30,720 --> 00:20:33,160 Speaker 1: run is to get in your training, but to stay 373 00:20:33,200 --> 00:20:38,080 Speaker 1: healthy and injury free. And unlike myself in twenty eighteen, 374 00:20:38,119 --> 00:20:40,800 Speaker 1: where I ran all of my easy runs at race 375 00:20:40,880 --> 00:20:43,719 Speaker 1: pace or some of them were just faster than they 376 00:20:43,760 --> 00:20:46,320 Speaker 1: needed to be, all of my long runs, I felt 377 00:20:46,359 --> 00:20:49,520 Speaker 1: this pressure to go out and you know, try to 378 00:20:49,640 --> 00:20:52,920 Speaker 1: implement my marathon goal pace as in as many miles 379 00:20:52,960 --> 00:20:54,919 Speaker 1: as I could. I didn't even make it to the 380 00:20:54,960 --> 00:20:59,040 Speaker 1: start line. It was you know, I sat out from 381 00:20:59,080 --> 00:21:02,320 Speaker 1: a stress fracture, had an injury, so all of my 382 00:21:02,800 --> 00:21:05,920 Speaker 1: hard work went into my training and that's as far 383 00:21:05,920 --> 00:21:08,600 Speaker 1: as it went. So I heard a quote from someone 384 00:21:08,800 --> 00:21:12,320 Speaker 1: and it's such a good point, and he said, you 385 00:21:12,359 --> 00:21:17,000 Speaker 1: can train hard, you can race hard, but you can't 386 00:21:17,040 --> 00:21:20,439 Speaker 1: do both. Now, I think that that has room to 387 00:21:20,520 --> 00:21:24,600 Speaker 1: be a little confusing or you know, interpreted in different ways. 388 00:21:25,119 --> 00:21:28,480 Speaker 1: I think what he meant was you can train hard 389 00:21:28,560 --> 00:21:31,159 Speaker 1: is in like stay consistent. That's one thing, But you 390 00:21:31,200 --> 00:21:34,840 Speaker 1: can't train hard as if it's a race every time 391 00:21:34,920 --> 00:21:37,119 Speaker 1: you walk out the door, because you won't have anything 392 00:21:37,240 --> 00:21:39,680 Speaker 1: left or you won't even make it to that start line. 393 00:21:40,520 --> 00:21:43,560 Speaker 1: So there were so many times where I felt this 394 00:21:43,640 --> 00:21:46,040 Speaker 1: pressure to go out in my long run and to 395 00:21:46,200 --> 00:21:49,200 Speaker 1: implement marathon pace because you're thinking, well, if I'm running 396 00:21:49,240 --> 00:21:51,840 Speaker 1: a marathon at some point i'm training for that, I 397 00:21:51,880 --> 00:21:55,399 Speaker 1: should really incorporate that pace as much as possible. And 398 00:21:55,440 --> 00:21:57,480 Speaker 1: the truth is, it's like baking a cake. It all 399 00:21:57,520 --> 00:22:01,040 Speaker 1: comes together at the right time, and when it's finally ready, 400 00:22:01,560 --> 00:22:04,119 Speaker 1: that's when it all like the magic happens. And that's 401 00:22:04,160 --> 00:22:06,800 Speaker 1: the beauty of race day. You know, you learn marathon 402 00:22:06,880 --> 00:22:10,760 Speaker 1: pace in those threshold workouts or in your quality session 403 00:22:10,840 --> 00:22:14,159 Speaker 1: once a week. Then you develop the fitness and the 404 00:22:14,280 --> 00:22:18,080 Speaker 1: mileage and the running economy. Then you put it all 405 00:22:18,119 --> 00:22:20,080 Speaker 1: together after a nice little taper. 406 00:22:20,600 --> 00:22:22,680 Speaker 2: And I think what's really beautiful about the long run 407 00:22:22,960 --> 00:22:27,160 Speaker 2: is it really teaches you what you are capable of 408 00:22:27,320 --> 00:22:31,840 Speaker 2: for so many every weekend as that mileage goes up. 409 00:22:32,119 --> 00:22:34,960 Speaker 2: It's an opportunity to learn something about yourself that you 410 00:22:35,080 --> 00:22:39,960 Speaker 2: didn't know before, and to cover new territory week after 411 00:22:40,040 --> 00:22:43,119 Speaker 2: week and just be reminded of your own potential and 412 00:22:43,160 --> 00:22:47,200 Speaker 2: your capabilities. It's just such a special, special opportunity. Now, 413 00:22:47,240 --> 00:22:49,199 Speaker 2: something that I do want to double click on that 414 00:22:49,240 --> 00:22:52,919 Speaker 2: you said before was touching on fueling, because this is 415 00:22:52,960 --> 00:22:55,080 Speaker 2: a whole other thing that we could wrap about forever, 416 00:22:55,560 --> 00:22:58,120 Speaker 2: but we'll kind of condense it. So the long run 417 00:22:58,359 --> 00:23:02,320 Speaker 2: really great opportunity to experiment with the fuel that you 418 00:23:02,400 --> 00:23:05,320 Speaker 2: want to use, either on race day or just to 419 00:23:05,320 --> 00:23:06,800 Speaker 2: see what better works with your body. 420 00:23:06,920 --> 00:23:10,399 Speaker 1: Yes, yes, and you could take that as far back 421 00:23:10,560 --> 00:23:13,720 Speaker 1: as the night before. You know, how many times have 422 00:23:13,800 --> 00:23:16,320 Speaker 1: you talked to a new marathon or where it's you know, 423 00:23:16,359 --> 00:23:19,640 Speaker 1: we're excite even myself, we're excited. We have those pre 424 00:23:19,800 --> 00:23:23,960 Speaker 1: race jitters. You know it's this Saturday, the marathon's tomorrow. Ah, 425 00:23:24,040 --> 00:23:28,200 Speaker 1: what do I eat? Be a pro in your own training, 426 00:23:28,520 --> 00:23:31,320 Speaker 1: and that can start in your training and start that 427 00:23:31,400 --> 00:23:35,000 Speaker 1: Saturday night and say, okay, I'm going to have pasta 428 00:23:35,160 --> 00:23:38,840 Speaker 1: and you know, insert your meal here. Wake up at 429 00:23:38,840 --> 00:23:40,800 Speaker 1: the time that you know you're going to be set 430 00:23:40,880 --> 00:23:45,760 Speaker 1: up to lead into your run. Start with breakfast. You know, coffee? 431 00:23:45,840 --> 00:23:47,760 Speaker 1: Does that work? Do you need a restroom? At what 432 00:23:47,840 --> 00:23:50,880 Speaker 1: point will that happen? When do you take your goo? 433 00:23:51,000 --> 00:23:53,840 Speaker 1: What good do you use? Do you have something maybe 434 00:23:53,840 --> 00:23:56,119 Speaker 1: it's a little bit more natural, maybe you you know, 435 00:23:56,400 --> 00:23:59,960 Speaker 1: need a slice of banana, or there's so many fueling 436 00:24:00,040 --> 00:24:01,520 Speaker 1: things out there. Like you said, we could be here 437 00:24:01,560 --> 00:24:06,240 Speaker 1: for days. But find what works for you and stick 438 00:24:06,280 --> 00:24:10,760 Speaker 1: with it. It becomes so hard to know what works when 439 00:24:11,160 --> 00:24:15,280 Speaker 1: everyone has a different way, and it can be intimidating. 440 00:24:15,320 --> 00:24:16,719 Speaker 1: It's like, oh, well they do that and then they 441 00:24:16,760 --> 00:24:19,160 Speaker 1: do this, Well I should try that. Find what works 442 00:24:19,160 --> 00:24:21,600 Speaker 1: for you and know that that works. And the best 443 00:24:21,640 --> 00:24:25,840 Speaker 1: part about that is it's hard to know because if 444 00:24:25,840 --> 00:24:29,080 Speaker 1: you have a long run and nothing bad happens. Do 445 00:24:29,160 --> 00:24:31,479 Speaker 1: we know if it worked. You know, chances are that 446 00:24:31,480 --> 00:24:33,720 Speaker 1: that fuel probably work for you. But if you have 447 00:24:33,760 --> 00:24:35,960 Speaker 1: a long run and there were stomach issues, you had 448 00:24:35,960 --> 00:24:39,320 Speaker 1: side stitches, you needed to run to a restroom, all 449 00:24:39,359 --> 00:24:42,960 Speaker 1: of those things, we instantly know what didn't work, but 450 00:24:43,040 --> 00:24:46,359 Speaker 1: it's really hard to know what does work. So try 451 00:24:46,400 --> 00:24:50,600 Speaker 1: to develop that you know, intuition or that inner connection 452 00:24:50,720 --> 00:24:54,480 Speaker 1: with yourself of what works for you, and then keep 453 00:24:54,600 --> 00:24:57,320 Speaker 1: laying that pavement practice that before your run so to 454 00:24:57,359 --> 00:24:58,320 Speaker 1: get really good at it. 455 00:24:59,160 --> 00:25:01,159 Speaker 2: Something really good to point out here as well. I 456 00:25:01,160 --> 00:25:03,440 Speaker 2: mean you said start practicing the night before, but keep 457 00:25:03,480 --> 00:25:06,280 Speaker 2: in mind that your nutrition throughout the entire week can 458 00:25:06,520 --> 00:25:10,080 Speaker 2: impact your weekend and how this goes for you. So 459 00:25:10,440 --> 00:25:13,240 Speaker 2: if you are only thinking about hydrating, if you're tackling 460 00:25:13,280 --> 00:25:15,359 Speaker 2: your long run on the weekend and you're only thinking 461 00:25:15,359 --> 00:25:20,240 Speaker 2: about hydrating on Friday afternoon, well that can still catch 462 00:25:20,320 --> 00:25:23,679 Speaker 2: up with you. So be you know, mindful of what 463 00:25:23,680 --> 00:25:26,200 Speaker 2: you're putting into your body, especially if you are in 464 00:25:26,280 --> 00:25:28,840 Speaker 2: a training cycle. And that's why you're tackling these long runs, 465 00:25:28,840 --> 00:25:32,400 Speaker 2: because you are putting your body through a very impressive, 466 00:25:32,880 --> 00:25:38,120 Speaker 2: also very tiresome effort and process. And so to manage 467 00:25:38,160 --> 00:25:41,440 Speaker 2: that to you know, really go after your own big potential. 468 00:25:41,640 --> 00:25:45,200 Speaker 2: You owe it to yourself to keep your nutrition in mind, 469 00:25:45,440 --> 00:25:48,520 Speaker 2: not just leading up to the long run, but all 470 00:25:48,680 --> 00:25:52,240 Speaker 2: week long. Something else that I think is super important 471 00:25:52,240 --> 00:25:54,359 Speaker 2: for us to rap a little bit about as well, 472 00:25:54,600 --> 00:25:57,200 Speaker 2: is talking about what to do after the long run, 473 00:25:57,320 --> 00:26:00,960 Speaker 2: something that a lot of individuals kind of overlook because 474 00:26:01,000 --> 00:26:04,160 Speaker 2: you may have one thing on your mind, maybe it's 475 00:26:04,200 --> 00:26:07,520 Speaker 2: that post long run meal which is important, or you 476 00:26:07,600 --> 00:26:09,720 Speaker 2: have to run off and meet some friends or do 477 00:26:09,840 --> 00:26:12,359 Speaker 2: something else on your weekend. But let's home in on 478 00:26:12,800 --> 00:26:15,600 Speaker 2: what we should be doing after the long run is 479 00:26:15,720 --> 00:26:16,240 Speaker 2: done right. 480 00:26:16,480 --> 00:26:19,120 Speaker 1: And one thing I want to insert during the long 481 00:26:19,200 --> 00:26:23,520 Speaker 1: run is to hydrate and fuel before you feel that crash. 482 00:26:23,600 --> 00:26:26,359 Speaker 1: Get ahead of it. It's really hard to plan out. 483 00:26:26,800 --> 00:26:29,960 Speaker 1: You might say, I've heard so many times, I'm not thirsty, 484 00:26:30,000 --> 00:26:33,160 Speaker 1: I'm not hungry, I think I don't need anything. Well, 485 00:26:33,440 --> 00:26:36,359 Speaker 1: get ahead of that thirty you know, every thirty minutes, 486 00:26:36,640 --> 00:26:39,800 Speaker 1: try it out, practice with it, because what happens is 487 00:26:39,920 --> 00:26:42,959 Speaker 1: if you wait until that crash, it's too late. And 488 00:26:43,000 --> 00:26:45,760 Speaker 1: not only does that affect your run, it affects your 489 00:26:45,800 --> 00:26:48,639 Speaker 1: performance on race day, but it also affects how you 490 00:26:48,720 --> 00:26:51,440 Speaker 1: feel for the rest of the day. Now, I've had 491 00:26:51,480 --> 00:26:53,919 Speaker 1: long runs that have gone great, and I have felt 492 00:26:53,960 --> 00:26:56,879 Speaker 1: great throughout the day and I'm able to just go 493 00:26:56,960 --> 00:26:59,360 Speaker 1: throughout your day. Maybe it's brunch, maybe it's errands, maybe 494 00:26:59,400 --> 00:27:02,399 Speaker 1: it's work to do. I've felt like a normal person 495 00:27:02,920 --> 00:27:05,400 Speaker 1: and able to stick to what I had on the agenda. 496 00:27:05,680 --> 00:27:08,240 Speaker 1: I've had other runs where I didn't bring any fuel. 497 00:27:08,359 --> 00:27:12,040 Speaker 1: I really didn't prepare properly or set time aside to 498 00:27:12,160 --> 00:27:14,920 Speaker 1: make sure I had it already. I just kind of, oh, 499 00:27:14,960 --> 00:27:16,680 Speaker 1: you know, lace on the shoes, head out the door, 500 00:27:16,760 --> 00:27:20,000 Speaker 1: get it done, and maybe that run went well, but afterwards, 501 00:27:20,040 --> 00:27:22,920 Speaker 1: I'm paying for it. I'm on the couch all day long, 502 00:27:23,040 --> 00:27:26,600 Speaker 1: canceling plans and just chalking it up to, oh, that's 503 00:27:26,600 --> 00:27:29,159 Speaker 1: what happens with the long run. And the truth is 504 00:27:29,280 --> 00:27:31,919 Speaker 1: it's the fuel before the run and hydration. Of course, 505 00:27:32,040 --> 00:27:34,879 Speaker 1: it's the fueling during the run to keep you going 506 00:27:34,920 --> 00:27:38,920 Speaker 1: and feeling okay on the run, but then afterwards hydration. 507 00:27:40,040 --> 00:27:42,760 Speaker 1: I love to you know, a lot of people are 508 00:27:42,840 --> 00:27:45,120 Speaker 1: dairy free, and there's so many options. I don't really 509 00:27:45,160 --> 00:27:48,359 Speaker 1: have a lot of dairy truthfully, I just love chocolate 510 00:27:48,440 --> 00:27:49,600 Speaker 1: milk after a long run. 511 00:27:50,440 --> 00:27:52,640 Speaker 3: Love it. I love chocolate milk after a long one too. 512 00:27:52,800 --> 00:27:55,359 Speaker 1: That's really the only time I have it. In ice cream, 513 00:27:55,359 --> 00:27:58,640 Speaker 1: of course, but chocolate milk, a protein shake, even if 514 00:27:58,640 --> 00:28:01,000 Speaker 1: you're not hungry. A lot of people say, oh, the 515 00:28:01,119 --> 00:28:03,800 Speaker 1: last thing I want to do I feel nauseous and 516 00:28:03,880 --> 00:28:07,679 Speaker 1: queasy is to sit down and eat something. And that's fine, 517 00:28:07,720 --> 00:28:11,760 Speaker 1: but get something a protein chake, mix it with almond milk, 518 00:28:11,840 --> 00:28:16,000 Speaker 1: do something to let your body start that recovery process, 519 00:28:16,920 --> 00:28:20,280 Speaker 1: as challenging as it might be, you know. And then 520 00:28:20,280 --> 00:28:23,080 Speaker 1: of course a meal at least less than an hour 521 00:28:23,600 --> 00:28:26,520 Speaker 1: after that is important. You want to start letting your 522 00:28:26,520 --> 00:28:32,480 Speaker 1: body renourish and you know, repair before you feel totally 523 00:28:32,760 --> 00:28:35,920 Speaker 1: off your feet and then you just pay the price there. 524 00:28:36,680 --> 00:28:37,840 Speaker 3: So true, so true. 525 00:28:37,880 --> 00:28:41,280 Speaker 2: And then also important aside frond nutrition is making sure 526 00:28:41,360 --> 00:28:43,920 Speaker 2: that you are doing the things that you need to 527 00:28:43,920 --> 00:28:46,680 Speaker 2: do to recover, So making sure that you are stretching 528 00:28:47,000 --> 00:28:51,040 Speaker 2: static after your run, and then perhaps are incorporating other 529 00:28:51,080 --> 00:28:53,880 Speaker 2: recovery modalities depending on what you have access to. So 530 00:28:53,920 --> 00:28:58,320 Speaker 2: maybe you have different tools like a percussive therapy gun, 531 00:28:58,560 --> 00:29:02,640 Speaker 2: or you have something like norma tech compression boots, or 532 00:29:03,080 --> 00:29:05,280 Speaker 2: you you know, there are just a phonam roller even 533 00:29:05,320 --> 00:29:08,000 Speaker 2: there are so many different options out there, and just 534 00:29:08,120 --> 00:29:11,040 Speaker 2: like you're fueling strategy, your recovery strategy is one that's 535 00:29:11,040 --> 00:29:13,160 Speaker 2: going to be really personal to you as well. So 536 00:29:13,240 --> 00:29:16,360 Speaker 2: trying out different things and seeing what empowers you just 537 00:29:16,400 --> 00:29:19,600 Speaker 2: to feel a little bit better as the days. 538 00:29:19,280 --> 00:29:23,640 Speaker 1: Go on, Yeah, and then it builds up confidence. Then 539 00:29:23,720 --> 00:29:27,240 Speaker 1: you feel like you're recovering a little faster. The next 540 00:29:27,320 --> 00:29:31,760 Speaker 1: day feels a little easier, and those little pieces all 541 00:29:31,760 --> 00:29:32,560 Speaker 1: make up training. 542 00:29:33,640 --> 00:29:35,040 Speaker 3: So true, so true. 543 00:29:35,400 --> 00:29:41,040 Speaker 2: So outside of the nutrition and the preparation and the 544 00:29:41,200 --> 00:29:44,840 Speaker 2: post the recovery, one thing that we haven't tackled just 545 00:29:44,960 --> 00:29:47,840 Speaker 2: yet is the mental side of the long run, because, 546 00:29:47,880 --> 00:29:49,840 Speaker 2: as we've established, you're going to be out there for 547 00:29:49,880 --> 00:29:52,640 Speaker 2: a while, and with that time on your feet can 548 00:29:52,680 --> 00:29:57,479 Speaker 2: certainly come a fair slew of mental hurdles, so to speak. 549 00:29:57,600 --> 00:30:00,440 Speaker 2: So for the runner that gets out there and you know, 550 00:30:00,440 --> 00:30:02,920 Speaker 2: they feel good mile one, mile two, mile three, and 551 00:30:02,960 --> 00:30:04,880 Speaker 2: then they look down, they're like, shoot, I still have 552 00:30:04,960 --> 00:30:06,960 Speaker 2: six seven miles to go, depending on what you have 553 00:30:07,040 --> 00:30:09,360 Speaker 2: going on, and you're like, I just don't know if 554 00:30:09,400 --> 00:30:11,520 Speaker 2: I can do this. What's your piece of advice for 555 00:30:11,600 --> 00:30:14,120 Speaker 2: them to develop that mental strength. 556 00:30:15,200 --> 00:30:17,720 Speaker 1: So I think the biggest part is knowing your own 557 00:30:17,760 --> 00:30:23,320 Speaker 1: body and really developing the mental strength within yourself. There's 558 00:30:23,440 --> 00:30:26,640 Speaker 1: there's a few things. You know, there are times not 559 00:30:26,720 --> 00:30:29,200 Speaker 1: to always give the hall pass, but there are times 560 00:30:29,240 --> 00:30:31,720 Speaker 1: when you have to be mature enough and smart enough 561 00:30:31,720 --> 00:30:34,120 Speaker 1: in your training where you make an adjustment. If it's 562 00:30:34,440 --> 00:30:37,200 Speaker 1: you know, the summer heat or a lot of things 563 00:30:37,200 --> 00:30:39,680 Speaker 1: that are going on there you just feel like you 564 00:30:39,760 --> 00:30:42,080 Speaker 1: need to make this twenty two mile run a twenty 565 00:30:42,120 --> 00:30:45,480 Speaker 1: mile run. That's fine. Do that make that exception. Know 566 00:30:45,600 --> 00:30:49,840 Speaker 1: that there is flexibility in training to set yourself up 567 00:30:49,920 --> 00:30:52,440 Speaker 1: to you know, be ready on race day. It's not 568 00:30:52,640 --> 00:30:55,560 Speaker 1: a one cheat PDF that you have to live by, 569 00:30:55,800 --> 00:30:58,520 Speaker 1: but it is designed to set you up. So it's 570 00:30:58,520 --> 00:31:00,680 Speaker 1: a structure you want to try to stay consistent with. 571 00:31:01,120 --> 00:31:03,320 Speaker 1: And if I think so, you need to be honest 572 00:31:03,360 --> 00:31:06,400 Speaker 1: with yourself on that run. If you really feel, you know, 573 00:31:06,840 --> 00:31:10,800 Speaker 1: one way or the other in terms of wanting to 574 00:31:10,920 --> 00:31:16,240 Speaker 1: quit for pain or whatever, it is be able to 575 00:31:16,240 --> 00:31:19,880 Speaker 1: make those adjustments, but more so commit to it. I 576 00:31:19,880 --> 00:31:24,240 Speaker 1: think that starts before the run. Having the right mindset 577 00:31:24,400 --> 00:31:27,240 Speaker 1: before the run is key, and I've had days where 578 00:31:27,240 --> 00:31:29,640 Speaker 1: it's a chore for me, and those days are the 579 00:31:29,640 --> 00:31:32,640 Speaker 1: ones where I'm really challenged and tempted to just call it. 580 00:31:33,080 --> 00:31:35,680 Speaker 1: Then you go into it like, listen, this is gonna 581 00:31:35,720 --> 00:31:38,920 Speaker 1: be awesome. I'm gonna crush this. I'm committed to this 582 00:31:39,720 --> 00:31:42,360 Speaker 1: ex mileage run and I'm gonna do whatever I need 583 00:31:42,400 --> 00:31:45,040 Speaker 1: to do to get through it. And when I have 584 00:31:45,160 --> 00:31:48,240 Speaker 1: that mindset, even if I stop for a few times 585 00:31:48,320 --> 00:31:51,600 Speaker 1: or stop for water, or slow down or pivot or stretch, 586 00:31:52,040 --> 00:31:56,120 Speaker 1: I keep going because I've eliminated the option of quitting. 587 00:31:56,480 --> 00:32:00,240 Speaker 1: But we know, and it really requires being honest with yourself. 588 00:32:00,080 --> 00:32:03,480 Speaker 1: If we know when we're going into something fullheartedly, really 589 00:32:03,520 --> 00:32:06,320 Speaker 1: wanting to do it, or we're going into it already 590 00:32:06,400 --> 00:32:09,120 Speaker 1: looking for the excuse to quit. And when you're are 591 00:32:09,200 --> 00:32:12,480 Speaker 1: you looking for that excuse to quit? It is so 592 00:32:12,680 --> 00:32:16,400 Speaker 1: easy to just to find the one little thing to say, yep, okay, 593 00:32:16,480 --> 00:32:19,239 Speaker 1: that's it. I'm, you know, pulling the plug on this. 594 00:32:19,600 --> 00:32:23,520 Speaker 1: So I really encourage you to commit to the mileage 595 00:32:24,000 --> 00:32:27,200 Speaker 1: walk when you need to. But the victory on the 596 00:32:27,240 --> 00:32:32,560 Speaker 1: other side is so amazing and little things. We all 597 00:32:32,600 --> 00:32:34,800 Speaker 1: have things that keep us going, whether it's numbers or 598 00:32:35,080 --> 00:32:37,320 Speaker 1: just get through the song, or just get through that 599 00:32:37,440 --> 00:32:40,600 Speaker 1: next nixt mile marker. There have been times, and I 600 00:32:40,640 --> 00:32:43,640 Speaker 1: know it sounds kind of silly, but I'm thinking about 601 00:32:43,720 --> 00:32:46,440 Speaker 1: my future self and how proud I'm gonna feel when 602 00:32:46,440 --> 00:32:49,680 Speaker 1: I finish that run. I've even, you know, to admit this, 603 00:32:49,800 --> 00:32:53,000 Speaker 1: I've even thought about how good I'm going to feel 604 00:32:53,040 --> 00:32:56,000 Speaker 1: to take that post run picture and I'm like, Okay, 605 00:32:56,040 --> 00:32:58,320 Speaker 1: what's the caption going to be When I'm finished with 606 00:32:58,400 --> 00:33:00,760 Speaker 1: this run? I feel so proud of myself that I 607 00:33:00,880 --> 00:33:03,880 Speaker 1: did it, and I want to share it because the 608 00:33:03,920 --> 00:33:07,120 Speaker 1: long run, especially for those training throughout the summer, is 609 00:33:07,240 --> 00:33:12,400 Speaker 1: so hard sometimes so developing the mental strength is not 610 00:33:12,960 --> 00:33:15,600 Speaker 1: a make or break in the training. It is crucial. 611 00:33:15,760 --> 00:33:19,040 Speaker 1: It is mandatory, and so you have to develop a 612 00:33:19,080 --> 00:33:22,560 Speaker 1: commitment to why you're getting out the door and use 613 00:33:22,760 --> 00:33:25,959 Speaker 1: that when you really feel that temptation to quit, to 614 00:33:26,000 --> 00:33:29,720 Speaker 1: throw in the towel. And I think that that's tough. 615 00:33:29,760 --> 00:33:31,960 Speaker 1: It's hard to learn, it's hard to cultivate that. 616 00:33:32,560 --> 00:33:36,680 Speaker 2: I love that idea of thinking of the Instagram caption beforehand, 617 00:33:36,720 --> 00:33:38,680 Speaker 2: and I also think that kind of goes hand in 618 00:33:38,720 --> 00:33:43,000 Speaker 2: hand with having mantras or words of affirmation that you 619 00:33:43,320 --> 00:33:46,080 Speaker 2: tell yourself when these runs get hard and you pull 620 00:33:46,120 --> 00:33:49,240 Speaker 2: them out at these specific instances, because when you hear 621 00:33:49,680 --> 00:33:52,960 Speaker 2: these motivational saying, so to speak, like I didn't come 622 00:33:53,000 --> 00:33:55,920 Speaker 2: this far to only come this far or whatever your 623 00:33:56,040 --> 00:34:00,760 Speaker 2: go to, maybe that's mine, you know that, Okay, like 624 00:34:00,920 --> 00:34:03,640 Speaker 2: this is it. I'm here, I'm in it, and I 625 00:34:03,680 --> 00:34:06,520 Speaker 2: am capable of this hard, hard thing. 626 00:34:06,760 --> 00:34:10,200 Speaker 1: Yeah. And I've heard parents say, you know, I want 627 00:34:10,200 --> 00:34:12,680 Speaker 1: to come back home to my four year old daughter 628 00:34:13,000 --> 00:34:15,120 Speaker 1: and say I did it. I'm so proud of myself, 629 00:34:15,200 --> 00:34:18,480 Speaker 1: so fine that maybe it's not a family member, maybe 630 00:34:18,520 --> 00:34:21,799 Speaker 1: it's a friend, Maybe it's someone who doesn't have the 631 00:34:21,880 --> 00:34:25,359 Speaker 1: ability to do this, do it for something outside of yourself, 632 00:34:26,360 --> 00:34:29,920 Speaker 1: or create an element of accountability and one of you know, 633 00:34:30,040 --> 00:34:32,960 Speaker 1: a big, big kudos to you and the community that 634 00:34:33,000 --> 00:34:36,920 Speaker 1: you've built. I've seen so many people share their adventure, 635 00:34:37,880 --> 00:34:41,879 Speaker 1: you know, and tag hurdle and tag things that motivate them, 636 00:34:41,920 --> 00:34:44,239 Speaker 1: and do it for those people, say anyone listening, do 637 00:34:44,320 --> 00:34:48,279 Speaker 1: it for someone else that is looking for inspiration or 638 00:34:48,400 --> 00:34:51,880 Speaker 1: needing that teamwork and community and accountability. Because when you 639 00:34:52,000 --> 00:34:54,840 Speaker 1: do it for those reasons, we don't even stop to 640 00:34:54,920 --> 00:34:57,520 Speaker 1: think about should I quit. That is not even an option. 641 00:34:58,000 --> 00:35:00,520 Speaker 1: You know, think about runs where you feel so and 642 00:35:00,560 --> 00:35:02,480 Speaker 1: you can't wait to get back and chose someone that 643 00:35:02,520 --> 00:35:04,600 Speaker 1: you can do it, that we're capable of it. 644 00:35:05,000 --> 00:35:06,480 Speaker 2: And I think that's a really good point, Like you 645 00:35:06,520 --> 00:35:09,080 Speaker 2: don't need to have like tens of thousands of followers 646 00:35:09,120 --> 00:35:12,200 Speaker 2: to motivate someone else or inspire someone else like you 647 00:35:12,400 --> 00:35:15,759 Speaker 2: just being you as you are a unique individual. 648 00:35:15,800 --> 00:35:17,640 Speaker 3: You're one of a kind that. 649 00:35:17,880 --> 00:35:21,719 Speaker 2: Effort can inspire anyone anywhere, at any time. And that's 650 00:35:21,719 --> 00:35:23,560 Speaker 2: such a special opportunity, it. 651 00:35:23,520 --> 00:35:27,680 Speaker 1: Really is, and we never know that that's happening. You know, 652 00:35:28,440 --> 00:35:32,640 Speaker 1: it's this rare magic that happens, and it's motivating to 653 00:35:32,680 --> 00:35:34,239 Speaker 1: ourselves when we realize that. 654 00:35:35,480 --> 00:35:40,320 Speaker 2: Do you recall a hard run that you so badly 655 00:35:40,480 --> 00:35:42,560 Speaker 2: wanted to quit and stuck out? 656 00:35:42,840 --> 00:35:45,520 Speaker 1: Oh? Yeah? How many? Yes? I can't even think of 657 00:35:45,600 --> 00:35:49,719 Speaker 1: exactly one. I have had so many of those, and 658 00:35:50,719 --> 00:35:54,160 Speaker 1: for that reason, I you know, I won. In particular, 659 00:35:54,280 --> 00:35:56,920 Speaker 1: it was twenty nineteen summer, it was so hot, I 660 00:35:57,040 --> 00:36:01,040 Speaker 1: left too late in the day I had and I'm 661 00:36:01,080 --> 00:36:04,840 Speaker 1: pretty sure it was like an eighteen mile run I got. 662 00:36:05,560 --> 00:36:08,759 Speaker 1: I had this route planned and it by design took 663 00:36:08,880 --> 00:36:12,120 Speaker 1: me away from home, so I had to then come back. 664 00:36:13,000 --> 00:36:15,439 Speaker 1: And as I was going, I live in the city, 665 00:36:15,480 --> 00:36:17,920 Speaker 1: and I was over the Brooklyn Bridge and I was 666 00:36:18,120 --> 00:36:20,759 Speaker 1: in Dumbbo heading to Red Hook and by the time 667 00:36:20,800 --> 00:36:22,560 Speaker 1: I got to Red Hook, I would then come back. 668 00:36:22,600 --> 00:36:26,080 Speaker 1: And it was tough. I stopped so many times, and 669 00:36:26,440 --> 00:36:29,640 Speaker 1: that day was like I even stopped and started crying. 670 00:36:29,640 --> 00:36:32,120 Speaker 1: I didn't have my phone, and I was just like, 671 00:36:32,480 --> 00:36:34,640 Speaker 1: why can't I do this? Like why can I not 672 00:36:34,800 --> 00:36:37,880 Speaker 1: do this? And the truth is, I know I could 673 00:36:37,960 --> 00:36:40,200 Speaker 1: do it, but I was doing it that day, in 674 00:36:40,239 --> 00:36:43,080 Speaker 1: particular for the wrong reasons. I was doing it to 675 00:36:44,840 --> 00:36:46,920 Speaker 1: I don't know, just all of the wrong reasons, and 676 00:36:47,000 --> 00:36:49,919 Speaker 1: I personally just didn't want to be there at that time. 677 00:36:50,000 --> 00:36:53,040 Speaker 1: So I realized that the best thing I could do 678 00:36:53,080 --> 00:36:56,239 Speaker 1: for myself that in that moment was just a little 679 00:36:56,239 --> 00:36:59,560 Speaker 1: bit of like forgiveness and patience and understanding, And in 680 00:36:59,600 --> 00:37:02,439 Speaker 1: that moment, I was like, let's go home. Let's go home. 681 00:37:02,480 --> 00:37:04,560 Speaker 1: I turned back around and it was a win for 682 00:37:04,640 --> 00:37:07,319 Speaker 1: me because I got back. It was thirteen miles. I 683 00:37:07,360 --> 00:37:10,040 Speaker 1: was like, listen, it wasn't eighteen miles, but it was 684 00:37:10,080 --> 00:37:12,640 Speaker 1: thirteen miles. And do anyone if that does happen to 685 00:37:12,680 --> 00:37:16,399 Speaker 1: you the next day. Don't make up those five don't 686 00:37:16,400 --> 00:37:19,440 Speaker 1: make up those files later five miles later, don't move on. 687 00:37:19,600 --> 00:37:22,200 Speaker 1: It's a new day. That day is behind me. And 688 00:37:22,239 --> 00:37:25,160 Speaker 1: then there are other days where I've had very you know, 689 00:37:25,400 --> 00:37:28,880 Speaker 1: near to similar experiences in the park. And I kept going, 690 00:37:28,920 --> 00:37:30,840 Speaker 1: and I was like, listen, give yourself a few minutes, 691 00:37:30,920 --> 00:37:33,600 Speaker 1: take a second, have a little pep talk, and let's 692 00:37:33,680 --> 00:37:37,200 Speaker 1: keep going. And I even said to myself, I was like, listen, 693 00:37:37,239 --> 00:37:40,200 Speaker 1: you talk about positive thinking a lot. You talk about 694 00:37:40,800 --> 00:37:44,960 Speaker 1: saying things to keep you going, changing the narrative that's 695 00:37:45,040 --> 00:37:48,399 Speaker 1: going on in here, especially when it gets hard. And 696 00:37:48,440 --> 00:37:50,960 Speaker 1: I was like, even if you don't have those things 697 00:37:51,000 --> 00:37:56,640 Speaker 1: to wholeheartedly believe, just start thinking them and saying them. Honestly. 698 00:37:56,800 --> 00:38:01,120 Speaker 1: It was the weirdest thing. I felt better, I felt motivated. 699 00:38:01,200 --> 00:38:04,000 Speaker 1: I felt like I got this new burst of energy 700 00:38:04,120 --> 00:38:06,879 Speaker 1: and it worked. Not I don't want to say fake 701 00:38:06,920 --> 00:38:09,439 Speaker 1: it till you make it, but you know, I think 702 00:38:09,480 --> 00:38:13,719 Speaker 1: you people hear runners and even maybe me saying, oh, 703 00:38:13,719 --> 00:38:15,680 Speaker 1: I love running. It's so great and it is hard. 704 00:38:15,800 --> 00:38:18,000 Speaker 1: You know, I have plenty of times when I'm in 705 00:38:18,000 --> 00:38:20,960 Speaker 1: that run and there is nothing enjoyable about it, but 706 00:38:21,040 --> 00:38:23,960 Speaker 1: I make the decision to make that shift, and on 707 00:38:24,040 --> 00:38:27,320 Speaker 1: that particular run, it's like, you got this, You're awesome. 708 00:38:27,560 --> 00:38:29,799 Speaker 1: You can keep going. This hill is hard, but you 709 00:38:29,960 --> 00:38:32,040 Speaker 1: just keep putting one foot in front of the other. 710 00:38:32,200 --> 00:38:34,560 Speaker 1: And I was almost like talking to myself out loud 711 00:38:34,640 --> 00:38:36,480 Speaker 1: and then laughing at myself, and then all of it 712 00:38:36,520 --> 00:38:39,719 Speaker 1: felt better and I was able to get that run in. 713 00:38:40,360 --> 00:38:43,200 Speaker 3: I love that. I absolutely love that. I love being 714 00:38:43,200 --> 00:38:44,000 Speaker 3: your own hype man. 715 00:38:44,040 --> 00:38:46,280 Speaker 2: And I think you just really hit home the narrative 716 00:38:46,320 --> 00:38:49,399 Speaker 2: and the idea that, like we talk to ourselves the 717 00:38:49,440 --> 00:38:51,800 Speaker 2: most in any given day. I've said it on the 718 00:38:51,840 --> 00:38:54,279 Speaker 2: pod before, I'm saying it again now because it's just 719 00:38:54,400 --> 00:38:57,680 Speaker 2: so relevant, especially on this topic, like you have the 720 00:38:57,719 --> 00:39:01,160 Speaker 2: opportunity to frame your mindset going after what it is 721 00:39:01,160 --> 00:39:03,000 Speaker 2: that you want, and on the long run, that. 722 00:39:03,040 --> 00:39:05,319 Speaker 3: Is just so key. 723 00:39:05,680 --> 00:39:09,319 Speaker 1: Yeah, and a delicate. It's something to really protect. I 724 00:39:09,360 --> 00:39:13,560 Speaker 1: think you know we're in a Instagram is awesome, Strava 725 00:39:13,680 --> 00:39:16,799 Speaker 1: is awesome, but it can also create this sense of 726 00:39:17,680 --> 00:39:22,200 Speaker 1: comparison or inner judgment, and that's just you have to 727 00:39:22,200 --> 00:39:24,799 Speaker 1: block that out and say, listen, I am me, I 728 00:39:24,840 --> 00:39:27,000 Speaker 1: am my own person. Because if those thoughts go on 729 00:39:27,000 --> 00:39:29,359 Speaker 1: your run with you the whole time, you're not saying 730 00:39:29,400 --> 00:39:31,920 Speaker 1: you're awesome, you can do this, this is fantastic. This 731 00:39:31,960 --> 00:39:34,319 Speaker 1: is hard, but you can keep going. You're saying, well, 732 00:39:34,320 --> 00:39:36,760 Speaker 1: I'm not holding this pace, I'm not doing this mileage. 733 00:39:36,800 --> 00:39:39,120 Speaker 1: It's this like and running in itself is hard, so 734 00:39:39,200 --> 00:39:43,040 Speaker 1: we make it harder and just the minute practice. It 735 00:39:43,080 --> 00:39:46,920 Speaker 1: takes practice to feel those thoughts coming in and say nope, 736 00:39:47,040 --> 00:39:50,440 Speaker 1: not today. We're gonna keep this on a high note 737 00:39:50,760 --> 00:39:53,200 Speaker 1: and do whatever you have to do. It's a It 738 00:39:53,280 --> 00:39:55,759 Speaker 1: is really an exercise that you have to strengthen. 739 00:39:56,680 --> 00:39:59,960 Speaker 2: So, speaking of long runs, I'm gonna finish us off 740 00:40:00,080 --> 00:40:03,359 Speaker 2: here by acknowledging that this is coming out the first 741 00:40:03,360 --> 00:40:06,239 Speaker 2: week in June, so you will have just completed a 742 00:40:06,440 --> 00:40:08,720 Speaker 2: rather long run. 743 00:40:09,520 --> 00:40:13,760 Speaker 1: I forgot, Yes, that's true. Forget. How do you forget? 744 00:40:14,160 --> 00:40:17,680 Speaker 1: I know? I know, well Bigha Jess Woods, who's already 745 00:40:17,719 --> 00:40:21,160 Speaker 1: out there crushing it. Yes, so I do have a 746 00:40:21,200 --> 00:40:23,880 Speaker 1: long run coming up, and I said it once, I'm 747 00:40:23,880 --> 00:40:25,840 Speaker 1: going to officially say it here. This is my last 748 00:40:25,880 --> 00:40:26,760 Speaker 1: trip to the desert. 749 00:40:27,320 --> 00:40:31,480 Speaker 2: Last trip Jess is going to complete something participate in 750 00:40:31,560 --> 00:40:36,719 Speaker 2: something called the Speed Project, which is a typically marathon relay, 751 00:40:37,840 --> 00:40:43,160 Speaker 2: a relay running effort from the Santa monicappeer to the 752 00:40:43,280 --> 00:40:44,240 Speaker 2: Las Vegas sign. 753 00:40:44,440 --> 00:40:47,359 Speaker 3: Yes, what a dope thing, what a dope fix. 754 00:40:48,840 --> 00:40:51,160 Speaker 1: Yeah, I have to I have to find my toughness. 755 00:40:51,280 --> 00:40:54,920 Speaker 1: I I gotta have some pep talks with myself later today. 756 00:40:56,360 --> 00:40:58,560 Speaker 2: Well, I'll be cheering you on throughout the weekend, and 757 00:40:58,600 --> 00:41:00,960 Speaker 2: I know that the hurdlers are going to be excited 758 00:41:01,000 --> 00:41:04,000 Speaker 2: to continue to follow along with you as time goes on. 759 00:41:04,040 --> 00:41:05,960 Speaker 2: Thanks so much for sitting down with me. Thanks for 760 00:41:06,000 --> 00:41:08,279 Speaker 2: your tips. How do they follow along with you? How 761 00:41:08,280 --> 00:41:09,600 Speaker 2: do they keep up with you? And give us all 762 00:41:09,600 --> 00:41:10,000 Speaker 2: the details? 763 00:41:10,239 --> 00:41:12,400 Speaker 1: Thank you well. I am at Jess Mobile on my 764 00:41:12,440 --> 00:41:16,760 Speaker 1: own personal account. It's a mixture of random things, my family, 765 00:41:16,880 --> 00:41:19,840 Speaker 1: my you know, life, running, strength training, and then I 766 00:41:20,040 --> 00:41:24,359 Speaker 1: also run the Runners World coach account. It's me and 767 00:41:24,400 --> 00:41:28,320 Speaker 1: coach PJ over there, so we handle that account together 768 00:41:28,520 --> 00:41:32,120 Speaker 1: and on Wednesdays I do workouts on the Runners World 769 00:41:32,200 --> 00:41:35,480 Speaker 1: mag account at twelve so hey, I could see there 770 00:41:35,520 --> 00:41:36,480 Speaker 1: in like forty minutes. 771 00:41:37,800 --> 00:41:43,799 Speaker 2: Well, enticing and enticing, I'll think about it. I'm over 772 00:41:43,880 --> 00:41:47,720 Speaker 2: at Emily a Body and at Hurdle Podcast, another hurdle conquered. 773 00:41:48,000 --> 00:41:49,120 Speaker 3: Catch you guys next time.