1 00:00:20,920 --> 00:00:25,079 Speaker 1: Hey, everybody. Hello, it's me. My voice is back. We're back. 2 00:00:25,120 --> 00:00:30,280 Speaker 2: It's five minute Friday. Really, what could be better. I 3 00:00:30,320 --> 00:00:32,760 Speaker 2: feel like my feet are finally back under me after 4 00:00:32,960 --> 00:00:36,559 Speaker 2: a whirlwind week and weekend. I know I said it 5 00:00:36,560 --> 00:00:40,879 Speaker 2: in the intro to Monday's episode with Shelaane, But to 6 00:00:41,080 --> 00:00:44,559 Speaker 2: anyone and everyone who had themselves a day last Sunday 7 00:00:44,600 --> 00:00:49,600 Speaker 2: here in New York watching the marathon, running the marathon, congrats, 8 00:00:50,240 --> 00:00:53,559 Speaker 2: we did it. Now this week, I want to talk 9 00:00:53,600 --> 00:00:55,520 Speaker 2: to you about something related to that. I want to 10 00:00:55,560 --> 00:00:57,720 Speaker 2: talk to you about the choice that I made not 11 00:00:57,880 --> 00:01:01,800 Speaker 2: to work out for five days. Candidly, I think it's 12 00:01:01,840 --> 00:01:05,120 Speaker 2: probably the longest amount of time that I have gone 13 00:01:05,360 --> 00:01:09,600 Speaker 2: and I can't even tell you how long without strategically 14 00:01:09,640 --> 00:01:13,400 Speaker 2: moving my body, and that I didn't turn on a workout, 15 00:01:13,440 --> 00:01:15,800 Speaker 2: whether it be on my Apple Watch or on my garment. 16 00:01:15,880 --> 00:01:18,280 Speaker 2: There was no strength training, there was no hot yoga, 17 00:01:18,319 --> 00:01:21,840 Speaker 2: there was no running, There was no nothing. When I 18 00:01:21,880 --> 00:01:24,279 Speaker 2: say nothing, I do want to caveat this by saying 19 00:01:24,319 --> 00:01:27,679 Speaker 2: that I knew that I would be moving around a lot. 20 00:01:27,760 --> 00:01:30,960 Speaker 2: I knew that I would be walking a lot. I 21 00:01:31,000 --> 00:01:35,959 Speaker 2: think on marathon Sunday, I logged something like forty thousand 22 00:01:36,080 --> 00:01:41,080 Speaker 2: steps and the days preceding that at least fifteen thousand steps, 23 00:01:41,400 --> 00:01:44,319 Speaker 2: and on top of that regular movement as a part 24 00:01:44,360 --> 00:01:47,680 Speaker 2: of those days, I also had a high stress week, 25 00:01:47,760 --> 00:01:50,600 Speaker 2: which I believe I've chatted about a little bit on 26 00:01:50,920 --> 00:01:51,320 Speaker 2: the show. 27 00:01:51,400 --> 00:01:53,080 Speaker 1: My days are a little bit blurred. 28 00:01:52,840 --> 00:01:56,440 Speaker 2: Now if I'm being honest, but hosting a lot of events, 29 00:01:56,720 --> 00:02:00,000 Speaker 2: going to a lot of events, being involved in the community, 30 00:02:00,200 --> 00:02:05,760 Speaker 2: and absorbing the high frequency around me, I knew that 31 00:02:06,680 --> 00:02:10,320 Speaker 2: I needed to give my body the chance to handle 32 00:02:10,400 --> 00:02:13,280 Speaker 2: the amount of stress at hand to the best of 33 00:02:13,320 --> 00:02:18,800 Speaker 2: its ability without exceedingly stressing it. Now. Last week I 34 00:02:18,880 --> 00:02:21,799 Speaker 2: talked about two of my strategies that I use when 35 00:02:21,840 --> 00:02:24,640 Speaker 2: I'm trying to navigate overwhelm, and I'd be remiss if 36 00:02:24,680 --> 00:02:27,840 Speaker 2: I didn't say that, Yes, I navigated a bit of 37 00:02:27,960 --> 00:02:32,400 Speaker 2: overwhelm last weekend. But for me, I had to listen 38 00:02:32,440 --> 00:02:35,280 Speaker 2: to my gut. I have been in the position before 39 00:02:35,400 --> 00:02:38,880 Speaker 2: where I'm shoulding myself to work out. I'm feeling as 40 00:02:38,880 --> 00:02:41,400 Speaker 2: though I'm seeing other people on social media and it 41 00:02:41,440 --> 00:02:43,280 Speaker 2: means that I should be doing it as well, and 42 00:02:43,320 --> 00:02:45,280 Speaker 2: if I'm not doing it, then I'm doing something wrong. 43 00:02:46,120 --> 00:02:50,240 Speaker 2: But for me, last week, this five day span of 44 00:02:50,280 --> 00:02:53,800 Speaker 2: taking the time off I needed to give my body 45 00:02:53,840 --> 00:02:56,639 Speaker 2: a beat. Years ago, in twenty twenty one, I ran 46 00:02:56,680 --> 00:03:01,160 Speaker 2: the New York City Marathon and it was the Sunday 47 00:03:01,240 --> 00:03:04,760 Speaker 2: after another one of these whirlwind weeks, and every single 48 00:03:04,880 --> 00:03:07,040 Speaker 2: day of that week I was wearing a whoop. At 49 00:03:07,040 --> 00:03:10,880 Speaker 2: the time, I woke up in their yellow or red zone, 50 00:03:11,320 --> 00:03:14,600 Speaker 2: which meant that my HRV was high, my stress was high, 51 00:03:14,720 --> 00:03:17,680 Speaker 2: my resting heart rate was higher than usual. And so 52 00:03:17,840 --> 00:03:21,160 Speaker 2: come marathon day, and when I got to mile seven, 53 00:03:21,360 --> 00:03:24,880 Speaker 2: I candidly did not want to be running that marathon anymore. 54 00:03:25,200 --> 00:03:27,720 Speaker 1: And it's not because I had physically taxed. 55 00:03:27,400 --> 00:03:30,799 Speaker 2: My body in any unrealistic or exceptional way in the 56 00:03:30,880 --> 00:03:34,440 Speaker 2: days leading up to the marathon. But I did stress 57 00:03:34,440 --> 00:03:38,760 Speaker 2: it out emotionally and mentally. And so I tell you 58 00:03:38,840 --> 00:03:42,040 Speaker 2: this story about my five day break because what I 59 00:03:42,120 --> 00:03:45,040 Speaker 2: needed to do is something that I think a lot 60 00:03:45,120 --> 00:03:48,640 Speaker 2: of us need to do more often. It's really listen, 61 00:03:49,120 --> 00:03:53,680 Speaker 2: it's stopping the should it's being honest with where you're 62 00:03:53,720 --> 00:03:57,000 Speaker 2: at and what is it that you really need. Trust me, 63 00:03:57,560 --> 00:04:00,200 Speaker 2: it felt so good for me to get back to 64 00:04:00,240 --> 00:04:04,320 Speaker 2: the gym on Tuesday of this week it felt so 65 00:04:04,320 --> 00:04:09,760 Speaker 2: so good, but the rest that felt good too. Whether 66 00:04:09,800 --> 00:04:13,080 Speaker 2: it's by choice, like what I dealt with, having to 67 00:04:13,120 --> 00:04:16,479 Speaker 2: take a step back because of the mental and emotional 68 00:04:16,520 --> 00:04:19,560 Speaker 2: reasons that I was just stressed out, or perhaps you're 69 00:04:19,680 --> 00:04:23,760 Speaker 2: navigating an injury. Movement will always be there for you 70 00:04:23,960 --> 00:04:26,360 Speaker 2: and you can find it and meet it in different 71 00:04:26,440 --> 00:04:30,320 Speaker 2: ways depending on where you're at on your individual journey. 72 00:04:30,720 --> 00:04:33,520 Speaker 2: Have grace with yourself knowing that your journey is going 73 00:04:33,560 --> 00:04:35,599 Speaker 2: to look different than the journey of the person next 74 00:04:35,640 --> 00:04:38,080 Speaker 2: to you and the person next to them, and that 75 00:04:38,320 --> 00:04:41,560 Speaker 2: is oh kay. We hear it all the time. But 76 00:04:41,680 --> 00:04:44,360 Speaker 2: talk to yourself like you would a loved one and 77 00:04:44,520 --> 00:04:47,400 Speaker 2: know that just because something is right now does not 78 00:04:47,480 --> 00:04:52,080 Speaker 2: mean that it will be forever. My listener prompt my 79 00:04:52,240 --> 00:04:55,280 Speaker 2: question for you this week, what is something that you're 80 00:04:55,400 --> 00:04:58,640 Speaker 2: doing right now in your life that maybe you don't 81 00:04:58,680 --> 00:05:03,200 Speaker 2: want to do, but on yourself about? What is something 82 00:05:03,240 --> 00:05:07,600 Speaker 2: in your life that you are shoulding on yourself about? 83 00:05:08,080 --> 00:05:10,560 Speaker 2: I also want to say this exercise can often be 84 00:05:10,640 --> 00:05:13,080 Speaker 2: something that we should ourselves into, but it doesn't have 85 00:05:13,200 --> 00:05:15,480 Speaker 2: to be, and that there are so many different ways 86 00:05:15,520 --> 00:05:17,880 Speaker 2: to move your body that if you are doing something 87 00:05:17,960 --> 00:05:21,200 Speaker 2: every day that you don't actually enjoy. I'm the kind 88 00:05:21,240 --> 00:05:22,839 Speaker 2: of person that's going to tell you that life is 89 00:05:22,880 --> 00:05:25,719 Speaker 2: way too short for that. So find a modality that 90 00:05:25,760 --> 00:05:28,520 Speaker 2: speaks to you. Switch things up every once in a 91 00:05:28,520 --> 00:05:31,760 Speaker 2: while if you're looking to really diversify your training and 92 00:05:31,839 --> 00:05:34,119 Speaker 2: when all else fails, it doesn't need to be something 93 00:05:34,120 --> 00:05:36,440 Speaker 2: that you go at alone. There are so many online 94 00:05:36,480 --> 00:05:40,719 Speaker 2: accountability groups. Maybe that's the Super Secret Hurdler's Facebook group 95 00:05:41,160 --> 00:05:44,560 Speaker 2: or perhaps another digital community. Whether a peloton is your thing, 96 00:05:45,000 --> 00:05:48,320 Speaker 2: or tonal or a local training group or run club. 97 00:05:48,360 --> 00:05:51,719 Speaker 2: Whatever it is that makes you excited, that is a 98 00:05:51,800 --> 00:05:54,240 Speaker 2: habit that you're going to stick with, and that is 99 00:05:54,279 --> 00:05:56,480 Speaker 2: something that's going to be great not only for your 100 00:05:56,520 --> 00:05:59,119 Speaker 2: physical health, but your mental health as well. 101 00:06:00,120 --> 00:06:02,200 Speaker 1: Now a listener question. 102 00:06:02,640 --> 00:06:06,479 Speaker 3: Hey Hamily, longtime listener of the Hurdle podcast. Love and 103 00:06:06,560 --> 00:06:10,680 Speaker 3: appreciate everything you do. My question for you is any 104 00:06:11,080 --> 00:06:14,760 Speaker 3: tips or tricks for staying on top of training, especially 105 00:06:14,800 --> 00:06:17,560 Speaker 3: as we enter into the winter months and the dark 106 00:06:17,600 --> 00:06:20,839 Speaker 3: and dreary kind of takes over, as well as any 107 00:06:20,920 --> 00:06:26,000 Speaker 3: of your go to cold gear must have. Thanks, appreciate 108 00:06:26,080 --> 00:06:30,000 Speaker 3: you and looking forward to where Hurdle is going next. 109 00:06:30,839 --> 00:06:34,320 Speaker 2: Candidly it's the looking forward to where hurdle is going next. 110 00:06:34,520 --> 00:06:36,760 Speaker 2: For me, this is a good question. It's something that 111 00:06:36,800 --> 00:06:39,440 Speaker 2: I've been having a lot of conversations about in my 112 00:06:39,680 --> 00:06:42,680 Speaker 2: DMS when it comes to winter training. A lot of 113 00:06:42,720 --> 00:06:44,760 Speaker 2: the same principles that I offer up when it comes 114 00:06:44,800 --> 00:06:48,760 Speaker 2: to accountability, some of which I just shared, hold especially 115 00:06:48,839 --> 00:06:53,440 Speaker 2: true here. So make the activity as easy as possible, 116 00:06:53,480 --> 00:06:57,640 Speaker 2: which means doing it with friends, setting alarms, laying out 117 00:06:57,640 --> 00:07:01,000 Speaker 2: your clothes the night before so you have less decision 118 00:07:01,040 --> 00:07:04,239 Speaker 2: fatigue come the morning. If you're a morning workout person, 119 00:07:04,640 --> 00:07:08,400 Speaker 2: find activities that you really enjoy so that you know 120 00:07:08,560 --> 00:07:10,720 Speaker 2: that you want to do them, that you are looking 121 00:07:10,800 --> 00:07:14,000 Speaker 2: forward to moving your body. And if you are the 122 00:07:14,080 --> 00:07:16,840 Speaker 2: kind of person that gets outside, make sure you're doing 123 00:07:16,920 --> 00:07:20,000 Speaker 2: it responsibly. When it's really cold out there, there is 124 00:07:20,080 --> 00:07:22,920 Speaker 2: absolutely nothing to prove you don't need to be a 125 00:07:23,000 --> 00:07:27,800 Speaker 2: winter weather warrior. Feel free to take it inside and 126 00:07:27,840 --> 00:07:31,200 Speaker 2: be smart so that you're keeping it yourself and importantly, 127 00:07:31,560 --> 00:07:35,080 Speaker 2: your body safe. If you are the kind of person 128 00:07:35,120 --> 00:07:37,680 Speaker 2: who knows that the mornings just aren't going to be 129 00:07:37,880 --> 00:07:40,960 Speaker 2: the right move for you come the cooler months, then 130 00:07:41,080 --> 00:07:44,240 Speaker 2: ask yourself if you can create a meeting with yourself 131 00:07:44,400 --> 00:07:47,800 Speaker 2: midday that empowers you to have that sweat date to 132 00:07:47,840 --> 00:07:50,040 Speaker 2: move your body. Commit to it just like you would 133 00:07:50,040 --> 00:07:52,960 Speaker 2: a work meeting, and then get back to your desk 134 00:07:53,080 --> 00:07:55,240 Speaker 2: or whatever it is that you have on tap for 135 00:07:55,720 --> 00:07:59,480 Speaker 2: your calendar. Meet yourself with where you're at. Have some 136 00:07:59,640 --> 00:08:02,480 Speaker 2: grace snowing that things might have to switch up a 137 00:08:02,480 --> 00:08:05,760 Speaker 2: little bit and that is okay. Be proud that you're 138 00:08:05,800 --> 00:08:09,040 Speaker 2: prioritizing yourself your body and that you want to make 139 00:08:09,160 --> 00:08:13,240 Speaker 2: movement a regular habit of note again, when it comes 140 00:08:13,320 --> 00:08:17,040 Speaker 2: to talking about the elements, make sure, especially in the 141 00:08:17,080 --> 00:08:20,760 Speaker 2: cooler months. Although warming up is always a priority, it 142 00:08:20,840 --> 00:08:23,880 Speaker 2: is especially critical when you're going to be moving your 143 00:08:23,880 --> 00:08:27,360 Speaker 2: body in chili temperatures. You do not want your muscles 144 00:08:27,400 --> 00:08:29,720 Speaker 2: to snap like a rubber band, so give them that 145 00:08:29,840 --> 00:08:33,600 Speaker 2: extra little bit of TLC with some dynamic movement, which 146 00:08:33,640 --> 00:08:37,200 Speaker 2: means constantly fluid rather than static, which means still to 147 00:08:37,360 --> 00:08:41,760 Speaker 2: get your body ready for the task at hand. One 148 00:08:41,840 --> 00:08:44,520 Speaker 2: last note on cool weather training. Just like you may 149 00:08:44,600 --> 00:08:46,679 Speaker 2: need to modify your training in the summer when it's 150 00:08:46,720 --> 00:08:51,440 Speaker 2: super hot, cut things down. Be aware of the intensity 151 00:08:51,600 --> 00:08:54,120 Speaker 2: and the amount of effort that you are putting out 152 00:08:54,160 --> 00:08:58,040 Speaker 2: on difficult days. The same goes for cold weather training, 153 00:08:58,120 --> 00:09:01,000 Speaker 2: so don't push it if it's too chilly out there. Again, 154 00:09:01,440 --> 00:09:06,000 Speaker 2: your body longevity that is the priority. In terms of 155 00:09:06,080 --> 00:09:09,000 Speaker 2: go to gear. That is definitely something that's better suited 156 00:09:09,040 --> 00:09:12,800 Speaker 2: for a newsletter format. So just you wait the week 157 00:09:12,920 --> 00:09:16,480 Speaker 2: before Black Friday, before Thanksgiving, I'm going to be sharing 158 00:09:16,520 --> 00:09:19,960 Speaker 2: some of my favorite cool weather gear picks. I do 159 00:09:20,000 --> 00:09:22,320 Speaker 2: this every year so that you can keep them in 160 00:09:22,360 --> 00:09:25,600 Speaker 2: your inbox in order. Perhaps they'll be on sale come 161 00:09:26,120 --> 00:09:29,480 Speaker 2: the following week. So make sure your subscribe to the 162 00:09:29,480 --> 00:09:31,520 Speaker 2: weekly Hurdle newsletter so that you can get that info 163 00:09:31,600 --> 00:09:33,720 Speaker 2: directly in your inbox as well so many of the 164 00:09:33,720 --> 00:09:37,280 Speaker 2: other things that you love about Hurdle absolutely free. The 165 00:09:37,360 --> 00:09:41,560 Speaker 2: link to subscribe is in the show notes. That's it 166 00:09:41,640 --> 00:09:45,800 Speaker 2: for this week, another hurdle conquered. Catch you guys next time.