1 00:00:01,360 --> 00:00:02,040 Speaker 1: What's shaken. 2 00:00:02,120 --> 00:00:06,200 Speaker 2: Hurdler's Emily a Body here with another installment of Hurdle 3 00:00:06,280 --> 00:00:09,760 Speaker 2: Moment from Hurdle, a podcast that talks to everyone from 4 00:00:09,920 --> 00:00:13,240 Speaker 2: entrepreneurs to top CEOs and athletes about how they've gotten 5 00:00:13,280 --> 00:00:17,560 Speaker 2: through tough times hurdles of sorts by leaning into wellness. 6 00:00:18,040 --> 00:00:22,320 Speaker 2: This week, I'm talking all about how to get through 7 00:00:22,520 --> 00:00:26,280 Speaker 2: a hot summer of marathon training, of running, of training 8 00:00:26,280 --> 00:00:28,280 Speaker 2: in general, and to do what I have a very 9 00:00:28,320 --> 00:00:31,240 Speaker 2: special guest, But before we get to that, my partner 10 00:00:31,280 --> 00:00:34,279 Speaker 2: and friends at Wallacho have a message for you. For 11 00:00:34,360 --> 00:00:37,040 Speaker 2: the past four years, they've been on a mission to 12 00:00:37,120 --> 00:00:41,000 Speaker 2: create the world's best sweatproof, pocketed compression tights to store 13 00:00:41,040 --> 00:00:45,959 Speaker 2: your phone, your keys, your cash and cards. So they 14 00:00:46,000 --> 00:00:48,760 Speaker 2: really do understand that staying the course can be difficult, 15 00:00:48,920 --> 00:00:54,000 Speaker 2: especially after a big holiday weekend. I can totally relate well. 16 00:00:54,120 --> 00:00:58,320 Speaker 2: They launched their first ever women's collection just this past April, 17 00:00:58,360 --> 00:01:01,279 Speaker 2: and they have some big pradud that's coming down the 18 00:01:01,320 --> 00:01:02,240 Speaker 2: pipe in July and. 19 00:01:02,280 --> 00:01:04,240 Speaker 1: August, so go check them out. 20 00:01:04,560 --> 00:01:09,440 Speaker 2: Head on over to Walago dot com, that's Wolaco dot 21 00:01:09,480 --> 00:01:12,200 Speaker 2: com and check them out on social media. It's at 22 00:01:12,360 --> 00:01:18,440 Speaker 2: Wallaco Woman. So now let's talk about summer running. Man, 23 00:01:18,480 --> 00:01:20,639 Speaker 2: it is hot out there. Let me tell you it's funny. 24 00:01:20,680 --> 00:01:23,880 Speaker 2: Every single time I sign up for a marathon, I 25 00:01:23,920 --> 00:01:27,920 Speaker 2: am super excited, I really am. And in these moments, 26 00:01:28,040 --> 00:01:30,800 Speaker 2: that's when I forget about all of the not exactly 27 00:01:31,000 --> 00:01:34,200 Speaker 2: ideal stuff that comes hand in hand with the last 28 00:01:34,200 --> 00:01:37,319 Speaker 2: time I trained for fourteen to sixteen weeks running all 29 00:01:37,640 --> 00:01:42,160 Speaker 2: the time. Then that beautiful first week of running happens 30 00:01:42,160 --> 00:01:45,720 Speaker 2: and you're absolutely stoked. And of course it's just serendipitously 31 00:01:45,880 --> 00:01:48,840 Speaker 2: also the first week of summer and things get really 32 00:01:48,880 --> 00:01:56,560 Speaker 2: intense and bam, suddenly you're reminded of the really tiring, awful, hot, 33 00:01:57,080 --> 00:01:58,080 Speaker 2: yucky part of. 34 00:01:58,120 --> 00:02:00,880 Speaker 1: Running all the time. 35 00:02:01,320 --> 00:02:04,320 Speaker 2: Anyway, she's been quiet so far, but I'm amp today 36 00:02:04,360 --> 00:02:05,960 Speaker 2: to have my first Hurdle moment. 37 00:02:06,000 --> 00:02:07,480 Speaker 1: Guest star Jess Woods. 38 00:02:07,880 --> 00:02:12,040 Speaker 2: Hello, You guys might recognize Jess's angelic voice from an 39 00:02:12,080 --> 00:02:15,840 Speaker 2: earlier episode of Hurdle this week. She's an Ultra marathonnor 40 00:02:15,880 --> 00:02:20,480 Speaker 2: and also a Nike Plus Run coach, and today she's 41 00:02:20,520 --> 00:02:22,239 Speaker 2: here to help me chat about running in the heat. 42 00:02:23,160 --> 00:02:26,040 Speaker 1: My favorite, my favorite. You just were running in the heat. 43 00:02:26,360 --> 00:02:28,600 Speaker 3: I was just running in the heat. I actually like 44 00:02:28,680 --> 00:02:29,360 Speaker 3: running in the heat. 45 00:02:29,480 --> 00:02:31,760 Speaker 2: Well, I'm glad because you're gonna help the hurdlers figure 46 00:02:31,760 --> 00:02:32,960 Speaker 2: out how to do it the right way. 47 00:02:33,800 --> 00:02:35,960 Speaker 3: Yeah. A lot of questions about this week, a lot 48 00:02:35,960 --> 00:02:36,440 Speaker 3: of questions. 49 00:02:36,520 --> 00:02:38,920 Speaker 2: So if you guys like what you hear today, or 50 00:02:38,919 --> 00:02:41,840 Speaker 2: you have more questions about training, you can always feel 51 00:02:41,840 --> 00:02:43,120 Speaker 2: free to reach out to me. 52 00:02:43,200 --> 00:02:43,960 Speaker 1: It's Emily at. 53 00:02:43,919 --> 00:02:46,600 Speaker 2: Hurdle dot us and of course over on Instagram. I 54 00:02:46,680 --> 00:02:48,880 Speaker 2: am at Emily Body at Hurdle Podcast. 55 00:02:49,280 --> 00:02:50,520 Speaker 1: Jess. Where do they find you? 56 00:02:51,040 --> 00:02:54,480 Speaker 3: They can find me on Instagram at j E s 57 00:02:54,680 --> 00:02:58,399 Speaker 3: l y n NYC or coach Jess dot com. 58 00:02:58,200 --> 00:02:59,680 Speaker 1: Love coach Jess dot com. 59 00:03:00,120 --> 00:03:12,280 Speaker 2: All right with that, let's get to hurdling. Okay, so 60 00:03:12,960 --> 00:03:17,679 Speaker 2: summer running first and foremost. Give me the first thing 61 00:03:17,720 --> 00:03:19,720 Speaker 2: we talk about when we talk about summer running. 62 00:03:20,200 --> 00:03:24,600 Speaker 3: We talk about heat and sun and humidity and staying 63 00:03:24,680 --> 00:03:27,920 Speaker 3: hydrated and people starting to freak out about how the 64 00:03:27,960 --> 00:03:29,600 Speaker 3: heck do we do this because it's going to be 65 00:03:29,639 --> 00:03:31,760 Speaker 3: one of those summers it feels. 66 00:03:31,440 --> 00:03:33,600 Speaker 2: Like it is, all right, So the first thing to 67 00:03:33,639 --> 00:03:38,680 Speaker 2: take into consideration when we're talking summer running drinking up hydration. 68 00:03:39,200 --> 00:03:41,440 Speaker 2: It goes without saying your sweat rate is a lot 69 00:03:41,560 --> 00:03:44,600 Speaker 2: higher in prime summer heat than it is in the winter, 70 00:03:44,800 --> 00:03:47,320 Speaker 2: even in the spring, which means that you need to 71 00:03:47,400 --> 00:03:50,280 Speaker 2: have a hydration strategy. 72 00:03:50,360 --> 00:03:54,520 Speaker 3: Right, I would say hydrating early or the day before 73 00:03:54,760 --> 00:03:57,280 Speaker 3: or leading up to your run is the most important part, 74 00:03:57,360 --> 00:04:00,600 Speaker 3: because hydrating during your run is only going to do 75 00:04:00,840 --> 00:04:01,360 Speaker 3: so much. 76 00:04:01,440 --> 00:04:03,520 Speaker 2: I co sign that, and I know that runners can 77 00:04:03,560 --> 00:04:06,440 Speaker 2: lose between six and twelve ounces of fluid for every 78 00:04:06,640 --> 00:04:10,400 Speaker 2: twenty minutes of running in the summer. To get you 79 00:04:10,440 --> 00:04:12,600 Speaker 2: in the right mindset to understand how much that is, 80 00:04:13,080 --> 00:04:16,240 Speaker 2: a Poland Spring bottle that you get from Costco is 81 00:04:16,560 --> 00:04:19,599 Speaker 2: just under seventeen ounces, So if you're out there for 82 00:04:19,680 --> 00:04:20,400 Speaker 2: an hour. 83 00:04:20,640 --> 00:04:23,279 Speaker 1: You're sweating more than three Poland Spring bottles. 84 00:04:23,680 --> 00:04:27,839 Speaker 3: Oh that makes me feel better. I guess I'm normal. 85 00:04:28,120 --> 00:04:30,960 Speaker 2: So conventional wisdom says you should have at least ten 86 00:04:31,000 --> 00:04:34,120 Speaker 2: to fifteen ounces of fluid before you run, and then 87 00:04:34,320 --> 00:04:38,279 Speaker 2: consume fluids every twenty to thirty minutes or so while 88 00:04:38,279 --> 00:04:38,800 Speaker 2: it's going on. 89 00:04:39,360 --> 00:04:41,800 Speaker 3: Right, right, I try and time it by I mean, 90 00:04:41,920 --> 00:04:44,960 Speaker 3: usually in races you have eight stations every five k 91 00:04:45,520 --> 00:04:48,480 Speaker 3: so I try to at least hit that. But honestly, 92 00:04:49,200 --> 00:04:53,880 Speaker 3: I try and hit every park every sprinkler, any public 93 00:04:53,960 --> 00:04:55,800 Speaker 3: water fountain that I run. 94 00:04:55,680 --> 00:04:57,960 Speaker 2: Into, I'm hoping that you're just drinking out of the 95 00:04:58,000 --> 00:05:01,200 Speaker 2: public water fountain and not out of the sprinkler. 96 00:05:01,520 --> 00:05:06,119 Speaker 1: Oh I drink out of Yep, no shame from coach Woods. Okay. 97 00:05:06,160 --> 00:05:07,640 Speaker 1: So hydration is important. 98 00:05:07,680 --> 00:05:09,640 Speaker 2: It's also which we need to make sure we mention 99 00:05:09,960 --> 00:05:13,719 Speaker 2: important for afterward. So not just drinking during, but once 100 00:05:13,760 --> 00:05:15,960 Speaker 2: you're done, don't rush on to the next thing. 101 00:05:16,240 --> 00:05:20,560 Speaker 3: Take a beat, right, And I like to use more 102 00:05:20,600 --> 00:05:23,240 Speaker 3: than just water when hydrating after the run, So I 103 00:05:23,360 --> 00:05:28,599 Speaker 3: like to mix in whatever your electrolyte favorite is and 104 00:05:28,640 --> 00:05:32,640 Speaker 3: then also start getting not only water electrolytes, but then 105 00:05:32,720 --> 00:05:36,000 Speaker 3: start getting some sugars and carbs replenished as well. 106 00:05:36,160 --> 00:05:37,520 Speaker 1: Super important. Okay. 107 00:05:38,040 --> 00:05:41,880 Speaker 2: Next thing to take into consideration when summer running. 108 00:05:42,279 --> 00:05:43,719 Speaker 1: Beat the heat man. 109 00:05:43,960 --> 00:05:47,360 Speaker 3: Right, right, So I just did a track workout this 110 00:05:47,520 --> 00:05:50,000 Speaker 3: morning because I saw that it was going to be 111 00:05:50,279 --> 00:05:52,760 Speaker 3: ninety degrees today in the heat of the day and 112 00:05:52,839 --> 00:05:57,240 Speaker 3: even come six pm tonight. So I decided to beat 113 00:05:57,279 --> 00:06:00,200 Speaker 3: the heat this morning and run at six forty five 114 00:06:00,200 --> 00:06:00,679 Speaker 3: in the morning. 115 00:06:00,960 --> 00:06:01,640 Speaker 1: Yeah, I mean this. 116 00:06:01,800 --> 00:06:04,400 Speaker 2: Over the past weekend, I am just getting into the 117 00:06:04,520 --> 00:06:09,080 Speaker 2: Chicago long runs, doing one about eleven miles. 118 00:06:08,720 --> 00:06:11,200 Speaker 1: On Saturday, and my alarm was set for five point thirty. 119 00:06:11,240 --> 00:06:13,760 Speaker 2: I was meeting a friend at six fifteen and we 120 00:06:13,760 --> 00:06:17,640 Speaker 2: were done by eight o'clock. But even so, getting done 121 00:06:17,640 --> 00:06:20,240 Speaker 2: by eight o'clock, you're still I was my sweat rate 122 00:06:20,400 --> 00:06:23,240 Speaker 2: at least six pole in spring Bottles. 123 00:06:24,320 --> 00:06:27,200 Speaker 3: It was hot out there, I know, and sometimes I 124 00:06:27,320 --> 00:06:30,719 Speaker 3: do the opposite with my long runs. So last weekend 125 00:06:30,800 --> 00:06:33,680 Speaker 3: I waited until the sun went down, actually, and it 126 00:06:33,760 --> 00:06:34,960 Speaker 3: was a huge difference. 127 00:06:35,120 --> 00:06:37,000 Speaker 2: Of course, when you do stuff like that, though, you 128 00:06:37,040 --> 00:06:39,240 Speaker 2: need to be mindful about night running. 129 00:06:39,839 --> 00:06:42,479 Speaker 3: Yes, yes, yeah, I mean in New York we're a 130 00:06:42,480 --> 00:06:47,880 Speaker 3: little biased because we always have street lights. It's not 131 00:06:47,920 --> 00:06:50,920 Speaker 3: like running out on country roads. But yeah, make sure 132 00:06:50,960 --> 00:06:54,360 Speaker 3: you have your head lamp, your reflective gear. But sometimes 133 00:06:54,440 --> 00:06:58,320 Speaker 3: running after the sun goes down is feels exponentially better. 134 00:06:58,360 --> 00:07:00,120 Speaker 2: I was walking down the street last night and I 135 00:07:00,160 --> 00:07:02,120 Speaker 2: had the thought to myself, Wow, it would be really 136 00:07:02,200 --> 00:07:03,520 Speaker 2: nice to be running right now. 137 00:07:03,560 --> 00:07:05,839 Speaker 1: But I was like, you did this already today. Feel 138 00:07:05,880 --> 00:07:09,840 Speaker 1: it in reel it in Okay. Next summer running tip, 139 00:07:10,360 --> 00:07:14,320 Speaker 1: slow the f down, low down. 140 00:07:14,680 --> 00:07:19,080 Speaker 3: Yes. I like to tell everyone to run by effort 141 00:07:19,200 --> 00:07:22,720 Speaker 3: and run by feel. Whenever it hits these high temperatures 142 00:07:22,720 --> 00:07:27,000 Speaker 3: and high humidities, your body is working a lot harder 143 00:07:27,320 --> 00:07:31,080 Speaker 3: in this heat and humidity. Running it, let's say, an 144 00:07:31,120 --> 00:07:34,120 Speaker 3: eight minute pace than it would in the fall when 145 00:07:34,160 --> 00:07:39,720 Speaker 3: it's fifty degrees and lovely, those paces feel different, so 146 00:07:40,440 --> 00:07:45,360 Speaker 3: adjust your pace by running on feel. You should know 147 00:07:45,720 --> 00:07:49,320 Speaker 3: what a hard effort feels like. And you can tell 148 00:07:49,360 --> 00:07:51,480 Speaker 3: even if you don't know what your half marathon pace 149 00:07:51,560 --> 00:07:54,800 Speaker 3: marathon pace feels like. You can do the breath test, 150 00:07:55,000 --> 00:07:57,560 Speaker 3: so if you feel like you're getting out of breath, 151 00:07:57,560 --> 00:08:00,560 Speaker 3: you can't hold a conversation. Dial it back, right. 152 00:08:00,600 --> 00:08:04,600 Speaker 2: And for someone that's training with a specific time goal 153 00:08:04,640 --> 00:08:07,480 Speaker 2: in mind and they know that speed work is important, 154 00:08:07,480 --> 00:08:10,360 Speaker 2: but again we're talking summer running, it's really rough out there. 155 00:08:10,680 --> 00:08:13,760 Speaker 2: Would you say that dialing it back is still okay 156 00:08:13,760 --> 00:08:15,760 Speaker 2: to get them to their goals? Or should they at 157 00:08:15,760 --> 00:08:17,880 Speaker 2: some points like take the run inside or what would 158 00:08:17,880 --> 00:08:18,680 Speaker 2: you recommend to them? 159 00:08:19,360 --> 00:08:22,800 Speaker 3: I would still run by effort. So tonight, for example, 160 00:08:22,960 --> 00:08:27,040 Speaker 3: we will be running at half marathon pace effort totally 161 00:08:27,040 --> 00:08:30,239 Speaker 3: different at six pm when it's ninety degrees versus running 162 00:08:30,240 --> 00:08:32,520 Speaker 3: in the morning. Maybe you can be more focused on 163 00:08:33,000 --> 00:08:35,319 Speaker 3: your numbers, but I would say try not to get 164 00:08:35,360 --> 00:08:38,360 Speaker 3: too caught up on the numbers and what your watch says. 165 00:08:39,000 --> 00:08:41,880 Speaker 3: Even if you are training for a specific time, it's 166 00:08:41,920 --> 00:08:45,400 Speaker 3: totally okay to run by effort, and you can take 167 00:08:45,440 --> 00:08:50,000 Speaker 3: advantage of indoor running if you have access to a treadmill, right, 168 00:08:50,040 --> 00:08:53,960 Speaker 3: that's an easy way to beat the heat. My only 169 00:08:54,000 --> 00:08:57,240 Speaker 3: advice would be to not let it become a crutch. 170 00:08:57,960 --> 00:09:00,599 Speaker 3: Even though it's hot in humid outside, there's always to 171 00:09:01,240 --> 00:09:03,000 Speaker 3: stay safe and get. 172 00:09:02,840 --> 00:09:04,440 Speaker 1: Your runs in outside totally. 173 00:09:04,480 --> 00:09:07,200 Speaker 2: And then even if you are smart enough to not 174 00:09:07,520 --> 00:09:10,480 Speaker 2: run in the prime time of the day, regardless if 175 00:09:10,480 --> 00:09:13,600 Speaker 2: you're running early in the morning, it's critical in the 176 00:09:13,600 --> 00:09:16,480 Speaker 2: summer to make sure you're putting on sunscreen. 177 00:09:16,920 --> 00:09:18,560 Speaker 3: Oh yes, good. 178 00:09:18,360 --> 00:09:21,120 Speaker 2: Tip, thank you, thank you. I mean, even when it's cloudy. 179 00:09:21,120 --> 00:09:22,600 Speaker 2: I think it's something that a lot of us like 180 00:09:22,679 --> 00:09:25,400 Speaker 2: completely overlook. It's like it's cloud outside, it's fine. But 181 00:09:25,640 --> 00:09:29,000 Speaker 2: according to the Skin Cancer Foundation, up to eighty percent 182 00:09:29,120 --> 00:09:32,280 Speaker 2: of the sun's rays can pass through the clouds, which 183 00:09:32,320 --> 00:09:35,000 Speaker 2: means that at all times SPF is cool. 184 00:09:35,080 --> 00:09:36,640 Speaker 1: They say that if you're. 185 00:09:36,440 --> 00:09:39,040 Speaker 2: Going out for about an hour or less and you 186 00:09:39,120 --> 00:09:41,520 Speaker 2: just apply before you head out, that's cool. If you're 187 00:09:41,640 --> 00:09:46,440 Speaker 2: looking upward after ninety minutes, that's when experts would conventionally 188 00:09:46,520 --> 00:09:48,480 Speaker 2: say to tuck something in your pocket to kind of 189 00:09:48,520 --> 00:09:50,960 Speaker 2: reapply later on. Especially with all that sweat, it's going 190 00:09:51,040 --> 00:09:54,000 Speaker 2: to wash away pretty quick, Yes, pretty quick? 191 00:09:54,280 --> 00:09:54,560 Speaker 3: All right? 192 00:09:54,600 --> 00:09:58,360 Speaker 2: What other tips you have for our summer runners coach Woods. 193 00:09:59,080 --> 00:10:02,120 Speaker 3: It's the same ish tip is running by feel and 194 00:10:02,200 --> 00:10:04,840 Speaker 3: running by effort. But if you train with a heart 195 00:10:04,920 --> 00:10:07,200 Speaker 3: rate monitor or if you train with a watch with 196 00:10:07,320 --> 00:10:10,559 Speaker 3: heart rate, it's all about keeping that heart rate down. 197 00:10:11,080 --> 00:10:14,319 Speaker 3: So that's a good indicator of okay, how much should 198 00:10:14,360 --> 00:10:16,320 Speaker 3: I slow down? You don't want the heart rate to 199 00:10:16,360 --> 00:10:20,080 Speaker 3: be spiking and peeking. That means you're working way harder 200 00:10:20,120 --> 00:10:23,200 Speaker 3: than you should be. So another tool you can use 201 00:10:23,320 --> 00:10:25,440 Speaker 3: is heart rate during the during. 202 00:10:25,200 --> 00:10:27,439 Speaker 2: The summer months totally, and I mean that goes hand 203 00:10:27,480 --> 00:10:29,960 Speaker 2: in hand with listening to your body. You don't want 204 00:10:29,960 --> 00:10:33,800 Speaker 2: to push the envelope. Heat related illnesses are like no joke. 205 00:10:33,920 --> 00:10:38,920 Speaker 2: You've got heat, exhaustion, heat stroke, chills, dizziness not a vomiting. 206 00:10:38,960 --> 00:10:41,120 Speaker 1: All of these things are bad and we don't want them. 207 00:10:41,200 --> 00:10:44,040 Speaker 2: So if you start to feel a little bit dizzy, hydrate, 208 00:10:44,200 --> 00:10:47,280 Speaker 2: take a beat, think about it and really listen to 209 00:10:47,280 --> 00:10:47,840 Speaker 2: your body. 210 00:10:48,160 --> 00:10:50,400 Speaker 3: Listen to your body, and that's a good segue to 211 00:10:51,520 --> 00:10:55,360 Speaker 3: maybe every half mile, check in with your body. I've 212 00:10:55,400 --> 00:10:58,880 Speaker 3: talked to my physical therapist at finish Line, Carly Graham, 213 00:10:59,000 --> 00:11:03,840 Speaker 3: and she gets concerned about people running stiffer and more 214 00:11:03,920 --> 00:11:06,440 Speaker 3: tense because they're worried about the heat, and they're hot, 215 00:11:06,600 --> 00:11:09,480 Speaker 3: and your breathing gets heavier, you stiffen up more. So 216 00:11:09,720 --> 00:11:13,760 Speaker 3: her piece of advice was to not only worry about 217 00:11:13,840 --> 00:11:16,120 Speaker 3: hydrating and all the things that we previously talked about, 218 00:11:16,120 --> 00:11:19,240 Speaker 3: but check in with your form every half mile, because 219 00:11:19,280 --> 00:11:22,360 Speaker 3: your form can also start to become compromised as you're 220 00:11:22,520 --> 00:11:24,319 Speaker 3: stiffening up and breathing heavier. 221 00:11:24,600 --> 00:11:28,800 Speaker 1: Got anything else for me, Maybe more of an extreme tip, okay, 222 00:11:29,120 --> 00:11:30,680 Speaker 1: since I let's finish it up on a. 223 00:11:30,720 --> 00:11:33,520 Speaker 3: High here, all right, since I do some desert. 224 00:11:33,200 --> 00:11:38,439 Speaker 2: Running, okay, and all of the desert running hurdlers out there. 225 00:11:38,320 --> 00:11:42,040 Speaker 3: All the desert runners, or if you're training for maybe 226 00:11:42,120 --> 00:11:44,040 Speaker 3: an ultra marathon, you are going to have to be 227 00:11:44,120 --> 00:11:45,760 Speaker 3: running in the heat of the day. You're not going 228 00:11:45,840 --> 00:11:49,200 Speaker 3: to be done with your race by eight am, so 229 00:11:49,240 --> 00:11:51,240 Speaker 3: you can't escape it. So it is kind of good 230 00:11:51,280 --> 00:11:54,000 Speaker 3: to practice running in the heat of the day. And 231 00:11:54,360 --> 00:11:58,319 Speaker 3: it's all about ice, So sticking keeping that body temperature 232 00:11:58,679 --> 00:12:01,920 Speaker 3: down by putting ice in a bandana around your neck, 233 00:12:01,960 --> 00:12:05,960 Speaker 3: putting ice under your hat, ice in your sports bra honestly, 234 00:12:06,200 --> 00:12:07,440 Speaker 3: anywhere that feels good. 235 00:12:07,600 --> 00:12:08,160 Speaker 1: I like it. 236 00:12:08,320 --> 00:12:12,920 Speaker 2: Awesome, perfect. I think we've given them some solid heat 237 00:12:13,240 --> 00:12:15,199 Speaker 2: running advice. How do you feel. 238 00:12:15,440 --> 00:12:16,360 Speaker 3: I feel good about it. 239 00:12:16,440 --> 00:12:17,560 Speaker 1: You ready to take on the heat. 240 00:12:17,760 --> 00:12:20,080 Speaker 3: I'm ready to take on the heat and slow the 241 00:12:20,200 --> 00:12:20,560 Speaker 3: f down. 242 00:12:21,440 --> 00:12:23,520 Speaker 1: Coach Woods, thanks for hanging out with me for hurdle 243 00:12:23,480 --> 00:12:24,360 Speaker 1: a moment this week. 244 00:12:24,440 --> 00:12:25,560 Speaker 3: Yeah, thanks again again. 245 00:12:25,600 --> 00:12:28,600 Speaker 2: You know the Drill at Hurdle podcast on Instagram, Twitter, 246 00:12:28,640 --> 00:12:32,280 Speaker 2: and Facebook at Emily a Body at j E s 247 00:12:32,480 --> 00:12:36,480 Speaker 2: l y n N y C. If you need advice 248 00:12:36,679 --> 00:12:40,880 Speaker 2: and uh another hurdle conquered. Catch you guys next time.