1 00:00:00,160 --> 00:00:04,440 Speaker 1: It's realizing when you can sort of be bigger than 2 00:00:04,480 --> 00:00:09,000 Speaker 1: your expectation, sort of remove your negative thoughts and shake 3 00:00:09,080 --> 00:00:12,000 Speaker 1: it up a little and maybe stay out there longer 4 00:00:12,039 --> 00:00:13,160 Speaker 1: than you thought that you could. 5 00:00:27,400 --> 00:00:31,480 Speaker 2: Hey, everyone, Emily Abadi here, you are listening to another 6 00:00:31,560 --> 00:00:34,640 Speaker 2: episode as a part of run week here on Hurdle. 7 00:00:34,680 --> 00:00:37,440 Speaker 2: Now if you're just catching up after the long weekend. 8 00:00:37,640 --> 00:00:40,640 Speaker 2: This week, in celebration of Global Running Day on Wednesday, 9 00:00:40,800 --> 00:00:43,440 Speaker 2: June second, I am bringing five back to back episodes 10 00:00:43,440 --> 00:00:45,360 Speaker 2: dedicated to the sport that. 11 00:00:45,400 --> 00:00:46,920 Speaker 3: Changed my life. 12 00:00:47,320 --> 00:00:51,160 Speaker 2: As you may know, I'm a UESCA certified run coach. 13 00:00:51,200 --> 00:00:54,680 Speaker 2: I'm also a nine time marathoner, one who went through 14 00:00:54,720 --> 00:00:57,240 Speaker 2: a long period of her life thinking that running just 15 00:00:57,480 --> 00:00:59,920 Speaker 2: wasn't for her. I'm going to give you my whole 16 00:01:00,080 --> 00:01:03,720 Speaker 2: backstory and talk about my journey with running this week 17 00:01:03,760 --> 00:01:07,600 Speaker 2: on Wednesday. But first today I've got a conversation with 18 00:01:07,720 --> 00:01:11,720 Speaker 2: Aisha prout Leer. She's a professional middle distance runner for Puma, 19 00:01:11,800 --> 00:01:15,360 Speaker 2: a world finalist and Olympian, and seriously one of the kindest, 20 00:01:15,600 --> 00:01:19,119 Speaker 2: most down to earth interviews. Now you've heard from her 21 00:01:19,160 --> 00:01:21,600 Speaker 2: on the show before. I'm going to link that episode 22 00:01:21,720 --> 00:01:24,920 Speaker 2: in the show notes. But today we are talking about 23 00:01:24,959 --> 00:01:28,520 Speaker 2: a very important topic, the sucky run. 24 00:01:29,000 --> 00:01:30,200 Speaker 3: We have all had them. 25 00:01:30,400 --> 00:01:33,679 Speaker 2: Some days we get through them victoriously and it feels 26 00:01:33,680 --> 00:01:36,920 Speaker 2: like you need a movie soundtrack, and other days you've 27 00:01:37,000 --> 00:01:39,160 Speaker 2: just got to call it. And today with Aisha, we 28 00:01:39,240 --> 00:01:42,559 Speaker 2: talk about how to navigate all the scenarios. She offers 29 00:01:42,640 --> 00:01:45,759 Speaker 2: up a lot of really helpful tricks to get through 30 00:01:45,800 --> 00:01:48,680 Speaker 2: the days that you actually can power through, you just 31 00:01:48,720 --> 00:01:51,000 Speaker 2: need a little bit of a pep talk to do. 32 00:01:51,080 --> 00:01:54,800 Speaker 2: So we chat about the importance of separating fact from feeling. 33 00:01:55,000 --> 00:01:57,640 Speaker 2: Something that really helped me in Sunday Nights Orchard Street 34 00:01:57,720 --> 00:02:00,000 Speaker 2: Runners race here in New York. And I'm gonna tell you, 35 00:02:00,160 --> 00:02:01,960 Speaker 2: are you just the perfect person to talk about this 36 00:02:02,120 --> 00:02:04,320 Speaker 2: because not only does she do a lot of running, 37 00:02:04,360 --> 00:02:05,840 Speaker 2: so much so that she said she gets a day 38 00:02:05,880 --> 00:02:08,000 Speaker 2: off once every ninety days. 39 00:02:08,760 --> 00:02:11,760 Speaker 3: Reach it out about that, but because she's done extensive 40 00:02:11,960 --> 00:02:14,560 Speaker 3: work on this very subject. 41 00:02:14,840 --> 00:02:16,959 Speaker 2: Super grateful for her time and her outlook today, and 42 00:02:17,120 --> 00:02:20,880 Speaker 2: really excited to bring this episode to a permanent home 43 00:02:21,040 --> 00:02:23,280 Speaker 2: on the feed. I want to say thank you to 44 00:02:23,400 --> 00:02:27,040 Speaker 2: all of the hurdlers who submitted a question over on Instagram. 45 00:02:27,080 --> 00:02:30,600 Speaker 2: I made a call out asking for your running cues. 46 00:02:30,680 --> 00:02:32,720 Speaker 3: I'm going to be answering so many. 47 00:02:32,560 --> 00:02:35,000 Speaker 2: Of them, and man, there are a lot of goodies, 48 00:02:35,040 --> 00:02:38,200 Speaker 2: trust me, in this Friday's newsletter with the help of 49 00:02:38,240 --> 00:02:42,320 Speaker 2: a lot of really great experts. So make sure by 50 00:02:42,360 --> 00:02:45,240 Speaker 2: clicking on over to the show notes that you are subscribed. 51 00:02:45,000 --> 00:02:46,360 Speaker 3: To the Weekly Hurdle. 52 00:02:46,480 --> 00:02:48,680 Speaker 2: It is free and I would love to be in 53 00:02:48,760 --> 00:02:50,600 Speaker 2: your inbox every Friday. 54 00:02:50,880 --> 00:02:52,960 Speaker 3: Last call out. If you like what you're listening to 55 00:02:53,120 --> 00:02:54,600 Speaker 3: this week, and I know that you. 56 00:02:54,560 --> 00:02:56,760 Speaker 2: Will, make sure to head on over in to Apple 57 00:02:56,919 --> 00:03:00,840 Speaker 2: Podcasts and rate and review the show. That's it for now. 58 00:03:01,120 --> 00:03:03,160 Speaker 2: With that, let's get to hurdling. 59 00:03:10,040 --> 00:03:12,440 Speaker 3: Today. I'm sitting down with Aysha pratt Leer. 60 00:03:12,680 --> 00:03:16,520 Speaker 2: She is a world finalist and Olympian, a record holder, 61 00:03:16,760 --> 00:03:18,040 Speaker 2: a pro runner. 62 00:03:18,080 --> 00:03:18,760 Speaker 3: How you doing. 63 00:03:18,600 --> 00:03:20,560 Speaker 1: Today, I'm doing well. How are you? 64 00:03:20,919 --> 00:03:21,880 Speaker 3: I'm so good. 65 00:03:21,960 --> 00:03:24,320 Speaker 2: I'm so excited to have you back on the show 66 00:03:24,520 --> 00:03:29,720 Speaker 2: this week to talk about something that we all struggle with, 67 00:03:29,840 --> 00:03:34,680 Speaker 2: which is the crappy run. Oh just saying it. I 68 00:03:34,760 --> 00:03:36,640 Speaker 2: honestly I had one this morning, if we're being. 69 00:03:36,480 --> 00:03:41,120 Speaker 1: Honest, Yeah, it happens to literally every single person that runs. 70 00:03:41,280 --> 00:03:44,120 Speaker 2: So before we kind of give our tips and tricks 71 00:03:44,160 --> 00:03:47,040 Speaker 2: about how to maybe manage these crappy runs and mentally 72 00:03:47,120 --> 00:03:49,760 Speaker 2: get over the hurdle that is the bad run. Why 73 00:03:49,760 --> 00:03:53,000 Speaker 2: don't you give us a little bit of information. I 74 00:03:53,000 --> 00:03:55,400 Speaker 2: know you've been on the show before. If anyone is interested, 75 00:03:55,600 --> 00:03:58,400 Speaker 2: of course they are, I will link to your previous 76 00:03:58,440 --> 00:04:01,600 Speaker 2: episode in the show notes. But just give us a 77 00:04:01,640 --> 00:04:05,760 Speaker 2: little snippet of when you started running and when you 78 00:04:05,800 --> 00:04:09,960 Speaker 2: took your running from recreational to not so recreational. 79 00:04:10,120 --> 00:04:13,120 Speaker 1: Sure, I started running at long distance when I was 80 00:04:13,160 --> 00:04:15,400 Speaker 1: sixteen years old, which is a little bit late for 81 00:04:15,480 --> 00:04:19,680 Speaker 1: most pros, but I really lucked into running. I was 82 00:04:20,279 --> 00:04:22,919 Speaker 1: a cheerleader and a black belt in karate, which is 83 00:04:22,960 --> 00:04:26,640 Speaker 1: not a combo that people are used to. But I 84 00:04:27,040 --> 00:04:31,000 Speaker 1: fell into long distance running, loved it. Went from pretty 85 00:04:31,040 --> 00:04:33,960 Speaker 1: good high school runner to pretty good college runner to 86 00:04:35,240 --> 00:04:39,120 Speaker 1: very good college runner. At the end, was able to 87 00:04:39,160 --> 00:04:43,640 Speaker 1: be picked up by an agent a professional team out 88 00:04:43,680 --> 00:04:46,679 Speaker 1: in Eugene, Oregon, where I spent my first four years 89 00:04:46,720 --> 00:04:50,680 Speaker 1: as a pro, became a better pro, moved to Boulder, Colorado, 90 00:04:50,920 --> 00:04:54,080 Speaker 1: And you have been in the process of being one 91 00:04:54,120 --> 00:04:58,200 Speaker 1: of the founding members of an amazing training group and 92 00:04:58,320 --> 00:05:03,000 Speaker 1: team boss. We have or primarily a women's group with 93 00:05:03,040 --> 00:05:08,120 Speaker 1: some excellent men, but my training partners are some of 94 00:05:08,120 --> 00:05:12,440 Speaker 1: the best female runners in the world, which is extraordinary. 95 00:05:12,880 --> 00:05:15,919 Speaker 1: And I think we're up to maybe nine women and 96 00:05:16,200 --> 00:05:19,359 Speaker 1: four men, and it's just it's the best. It's a 97 00:05:19,400 --> 00:05:23,240 Speaker 1: sisterhood of excellence, and I love being part of it. 98 00:05:23,440 --> 00:05:26,159 Speaker 3: I love the way you talk about it. I feel excited. 99 00:05:26,480 --> 00:05:29,440 Speaker 2: I feel the excitement just radiating about it, and I 100 00:05:29,480 --> 00:05:32,719 Speaker 2: love what you said because it is interesting. Right, So 101 00:05:32,760 --> 00:05:35,440 Speaker 2: many runners get started early, but not starting until you 102 00:05:35,480 --> 00:05:38,200 Speaker 2: were sixteen. Also side note, being a black belt is 103 00:05:38,279 --> 00:05:41,919 Speaker 2: just like phenomenal in its own right. But not getting 104 00:05:41,920 --> 00:05:46,040 Speaker 2: started with running until sixteen, a lot of people would assume, oh, 105 00:05:46,240 --> 00:05:48,880 Speaker 2: she must have always been a runner, And I mean, 106 00:05:48,920 --> 00:05:50,920 Speaker 2: I'm a very different type of runner than you are. 107 00:05:51,000 --> 00:05:53,400 Speaker 2: But I also didn't start running until I was in 108 00:05:53,440 --> 00:05:56,480 Speaker 2: my late teens as well. So it's kind of a 109 00:05:56,520 --> 00:05:59,720 Speaker 2: reminder that you can start wherever you are, and an 110 00:05:59,800 --> 00:06:02,360 Speaker 2: order or to start, you have to meet yourself where 111 00:06:02,400 --> 00:06:05,159 Speaker 2: you're at. I'm sure at sixteen you were not like, 112 00:06:05,320 --> 00:06:06,560 Speaker 2: oh my god, you know what I'm gonna do with 113 00:06:06,640 --> 00:06:07,760 Speaker 2: this with. 114 00:06:07,920 --> 00:06:11,520 Speaker 1: Fat My parents did not know that I could actually 115 00:06:11,600 --> 00:06:14,279 Speaker 1: run three miles straight without stopping so before my first 116 00:06:14,279 --> 00:06:16,160 Speaker 1: cross country meet. They didn't tell me this until after 117 00:06:16,600 --> 00:06:19,080 Speaker 1: before my first cross country meet. They were really nervous 118 00:06:19,120 --> 00:06:20,919 Speaker 1: for me. They weren't sure that I was going to 119 00:06:20,920 --> 00:06:24,960 Speaker 1: even make it the distance to compete at the event. So, yeah, 120 00:06:25,000 --> 00:06:26,919 Speaker 1: you can really start anywhere I made it. 121 00:06:26,960 --> 00:06:29,719 Speaker 3: By the way, did you think that you were going 122 00:06:29,760 --> 00:06:30,720 Speaker 3: to make it the distance at. 123 00:06:30,600 --> 00:06:34,279 Speaker 1: The other totally? Yeah. I mean I was doing my training. 124 00:06:34,320 --> 00:06:36,960 Speaker 1: I wasn't the best, but I was doing it. 125 00:06:37,200 --> 00:06:40,080 Speaker 2: An unwavering sense of self belief. That's what we all 126 00:06:40,240 --> 00:06:44,680 Speaker 2: that's what we all need to have. Okay, So as 127 00:06:44,720 --> 00:06:46,600 Speaker 2: we went through your journey, we know a little bit 128 00:06:46,600 --> 00:06:49,000 Speaker 2: more about you, your new training group. It all sounds 129 00:06:49,040 --> 00:06:52,520 Speaker 2: so exciting. How many days a week are you running? 130 00:06:52,560 --> 00:06:54,080 Speaker 3: Right now? All the days? 131 00:06:54,120 --> 00:06:57,200 Speaker 1: All the days, at least once a day every day. 132 00:06:57,440 --> 00:07:04,080 Speaker 1: I get a day off every three months or so, 133 00:07:04,080 --> 00:07:06,479 Speaker 1: so it was amazing. I actually had a day off 134 00:07:06,480 --> 00:07:08,320 Speaker 1: on Monday, and I didn't even know what to do 135 00:07:08,360 --> 00:07:09,960 Speaker 1: with myself. It was bizarre. 136 00:07:10,600 --> 00:07:11,800 Speaker 3: What did you do with yourself? 137 00:07:12,040 --> 00:07:15,520 Speaker 1: Well? I drove from Crested but Colorado, where we'd been 138 00:07:15,560 --> 00:07:19,200 Speaker 1: training at nine thousand feet, back home to Boulder, which 139 00:07:19,240 --> 00:07:21,800 Speaker 1: is you know, five and a half thousand feet and 140 00:07:22,920 --> 00:07:25,600 Speaker 1: drank a lot of coffee. I wore jeans. It was 141 00:07:25,600 --> 00:07:26,200 Speaker 1: a great day. 142 00:07:26,760 --> 00:07:28,200 Speaker 3: Hard pants, hard pants. 143 00:07:30,080 --> 00:07:31,800 Speaker 2: I saw some meme the other day that it was 144 00:07:31,880 --> 00:07:35,520 Speaker 2: like start wearing hard pants and small increments to ease 145 00:07:35,560 --> 00:07:36,880 Speaker 2: back into the experience. 146 00:07:37,400 --> 00:07:40,320 Speaker 1: I was talking with a girlfriend who is really feeling 147 00:07:40,360 --> 00:07:43,280 Speaker 1: that she wore hard pants for a whole day, and 148 00:07:43,640 --> 00:07:46,560 Speaker 1: I am so into the high waist, low waist. I 149 00:07:46,600 --> 00:07:48,200 Speaker 1: can leave it, we can leave that in the past. 150 00:07:48,480 --> 00:07:50,360 Speaker 1: But she was wearing her high waisted jeans all day 151 00:07:50,360 --> 00:07:53,160 Speaker 1: and then the next day was wondering why her tummy 152 00:07:53,280 --> 00:07:56,120 Speaker 1: was sore, and it was because she was wearing hard 153 00:07:56,240 --> 00:07:59,600 Speaker 1: pants and her the button of her pants bruised her tummy. 154 00:07:59,680 --> 00:08:01,360 Speaker 1: And I felt that, I felt that hard. 155 00:08:01,960 --> 00:08:05,240 Speaker 3: I felt that real hard. I felt that real hard. 156 00:08:06,240 --> 00:08:07,600 Speaker 3: Oh my god, her poor tummy. 157 00:08:07,720 --> 00:08:11,440 Speaker 2: Okay, okay, back to back to running, back to running. 158 00:08:11,760 --> 00:08:13,960 Speaker 3: So okay, you are running. 159 00:08:14,360 --> 00:08:16,120 Speaker 2: The fact that you get a day off once every 160 00:08:16,160 --> 00:08:19,560 Speaker 2: three months is just amazing. I think before we start 161 00:08:19,600 --> 00:08:21,840 Speaker 2: talking about the mental strength that it must take to 162 00:08:21,920 --> 00:08:26,680 Speaker 2: literally run for ninety days continuously, the inevitable question that 163 00:08:26,840 --> 00:08:29,880 Speaker 2: I think someone may have listening to this is what 164 00:08:29,920 --> 00:08:32,920 Speaker 2: are you doing to stave off injury with that kind 165 00:08:33,160 --> 00:08:34,800 Speaker 2: of load in your training. 166 00:08:35,440 --> 00:08:38,320 Speaker 1: Right. So one of the great things about being a 167 00:08:38,360 --> 00:08:41,800 Speaker 1: pro is I have the time to truly care for 168 00:08:41,840 --> 00:08:44,160 Speaker 1: my body head to toe all the time. I have 169 00:08:44,240 --> 00:08:47,080 Speaker 1: the resources. I'm sponsored by Puma. They make sure that 170 00:08:47,160 --> 00:08:50,360 Speaker 1: I have resources to get body work, all that stuff. 171 00:08:50,840 --> 00:08:54,640 Speaker 1: Not everybody has that same access. But what I will 172 00:08:54,679 --> 00:08:58,079 Speaker 1: say is spending five to ten minutes before you run, 173 00:08:58,320 --> 00:09:00,480 Speaker 1: five to ten minutes after your run, even if that 174 00:09:00,559 --> 00:09:04,160 Speaker 1: means having to subtract minutes from your run, doing some mobility, 175 00:09:04,360 --> 00:09:07,960 Speaker 1: doing some warm up exercises, doing a lot of mobility, 176 00:09:08,000 --> 00:09:12,240 Speaker 1: and just movement, moving your body in ladder really and 177 00:09:12,240 --> 00:09:15,440 Speaker 1: in different planes. When you're done, you will feel so 178 00:09:15,720 --> 00:09:18,480 Speaker 1: much better. I think a lot of runners think that 179 00:09:18,640 --> 00:09:21,120 Speaker 1: to become better at running, you just have to run 180 00:09:21,120 --> 00:09:23,840 Speaker 1: all the time, which is true. You do have to 181 00:09:23,840 --> 00:09:25,880 Speaker 1: do some running. Sometimes you have to run hard, sometimes 182 00:09:25,880 --> 00:09:28,720 Speaker 1: you have to run easy. But we get we're in 183 00:09:28,920 --> 00:09:32,640 Speaker 1: one plane. We're just moving forward. It's a really repetitive motion. 184 00:09:32,760 --> 00:09:35,839 Speaker 1: So anything that you can do sort of before and 185 00:09:35,880 --> 00:09:39,000 Speaker 1: after to get yourself out of that, you know, left foot, 186 00:09:39,080 --> 00:09:41,880 Speaker 1: right foot, left foot, right foot, just opening your body 187 00:09:41,960 --> 00:09:45,080 Speaker 1: up loosening your hips up, doing some some lunges, some 188 00:09:45,240 --> 00:09:49,880 Speaker 1: side lunges, maybe some bandwalks, some breathing exercises, really opening 189 00:09:49,920 --> 00:09:53,160 Speaker 1: up your back and shoulders. All of that is going 190 00:09:53,200 --> 00:09:55,920 Speaker 1: to help you be out there for more days in 191 00:09:55,920 --> 00:09:56,240 Speaker 1: a row. 192 00:09:56,559 --> 00:09:57,840 Speaker 3: Wow, a lot of work. 193 00:09:58,000 --> 00:10:02,280 Speaker 2: So in your week of workouts, how many days are 194 00:10:02,280 --> 00:10:04,360 Speaker 2: you typically adding in strength work as well. 195 00:10:05,040 --> 00:10:09,680 Speaker 1: I we're in the gym every hard day, So my 196 00:10:09,800 --> 00:10:12,320 Speaker 1: week kind of looks like this. I have hard days 197 00:10:12,320 --> 00:10:14,439 Speaker 1: that are hard and easy days that are easy. So 198 00:10:14,559 --> 00:10:16,800 Speaker 1: if I have a hard day and assume that every 199 00:10:16,880 --> 00:10:20,560 Speaker 1: run starts with ten minutes of warm up exercises, so 200 00:10:21,640 --> 00:10:24,080 Speaker 1: we'll do a workout like a track workout or a 201 00:10:24,120 --> 00:10:28,120 Speaker 1: tempo or something where you know, maybe I'm getting ten 202 00:10:28,480 --> 00:10:32,679 Speaker 1: to twelve miles of work in the morning. Then we 203 00:10:32,800 --> 00:10:36,480 Speaker 1: go directly from that to a gym session where we're 204 00:10:36,679 --> 00:10:41,480 Speaker 1: doing plios, we're lifting heavy weights, we're deadlifting, we're we're 205 00:10:41,480 --> 00:10:45,160 Speaker 1: doing all the gym work. Then I rest and then 206 00:10:45,480 --> 00:10:49,360 Speaker 1: in the evening. I've been actually cross training a lot 207 00:10:49,559 --> 00:10:52,320 Speaker 1: this spring. In the fall, I can run and run 208 00:10:52,400 --> 00:10:55,760 Speaker 1: and run and run, and I don't encounter many issues. 209 00:10:56,160 --> 00:10:57,920 Speaker 1: This fall was running nine to eet t tow one hundred 210 00:10:57,920 --> 00:11:00,400 Speaker 1: miles a week, day in and day out. But when 211 00:11:00,440 --> 00:11:04,559 Speaker 1: I add in speed, I just have to back off 212 00:11:04,559 --> 00:11:08,040 Speaker 1: the volume, the running volume. So it's been the best 213 00:11:08,040 --> 00:11:09,719 Speaker 1: thing ever. I've been getting on the ellipt to Go 214 00:11:10,200 --> 00:11:12,880 Speaker 1: every evening and I put my heart rate monitor on, 215 00:11:13,040 --> 00:11:14,920 Speaker 1: I make sure that I stay in the easy zone. 216 00:11:15,120 --> 00:11:17,960 Speaker 1: I watch Netflix and I get on the ellipt to Go, 217 00:11:18,120 --> 00:11:21,480 Speaker 1: and so that happens three times a week where we 218 00:11:21,559 --> 00:11:25,200 Speaker 1: have this you know, sort of marathon training day. You 219 00:11:25,240 --> 00:11:28,000 Speaker 1: could call it three sessions of training and then on 220 00:11:28,080 --> 00:11:32,160 Speaker 1: an easy day, I will do a run in the morning, 221 00:11:32,440 --> 00:11:35,000 Speaker 1: maybe a run in the evening, or an elliptic goo 222 00:11:35,040 --> 00:11:36,880 Speaker 1: session in the evening, and those are the days that 223 00:11:36,960 --> 00:11:40,480 Speaker 1: I spend extra time on my body. So it's it's 224 00:11:40,480 --> 00:11:43,080 Speaker 1: been really great. As a team. We've been spending at 225 00:11:43,200 --> 00:11:48,560 Speaker 1: least twenty minutes after a run doing mobility exercises opening 226 00:11:48,640 --> 00:11:51,960 Speaker 1: up the body. Somebody makes smoothies for everyone while we 227 00:11:52,000 --> 00:11:54,440 Speaker 1: do this. We listen to music, we you know, make 228 00:11:54,480 --> 00:11:57,160 Speaker 1: sure that we're feeling good again. So the easy days 229 00:11:57,160 --> 00:11:59,520 Speaker 1: are really good body maintenance days for me too. 230 00:12:00,080 --> 00:12:03,200 Speaker 2: Sidebar would be I thought that the elliptic Goo was 231 00:12:03,240 --> 00:12:06,720 Speaker 2: something only that moved like outside. Can you make it 232 00:12:06,760 --> 00:12:07,800 Speaker 2: stationary as well? 233 00:12:08,360 --> 00:12:12,760 Speaker 1: Yes, and especially up in the mountains, the weather is 234 00:12:12,800 --> 00:12:15,079 Speaker 1: so variable in the afternoon that you could get out 235 00:12:15,080 --> 00:12:17,120 Speaker 1: there and get hit by a hailstorm. So we actually 236 00:12:17,160 --> 00:12:19,920 Speaker 1: just have it set up in my garage. We got 237 00:12:19,960 --> 00:12:23,760 Speaker 1: an iPad stand, we have speakers. You can just really 238 00:12:23,760 --> 00:12:24,600 Speaker 1: go nuts in there. 239 00:12:25,120 --> 00:12:26,800 Speaker 3: What are you watching on Netflix right now? 240 00:12:27,440 --> 00:12:30,240 Speaker 1: Oh? Gosh, Well, when I looked to go, I've already 241 00:12:30,280 --> 00:12:34,240 Speaker 1: watched it six times. But I watched Beyonce Homecoming. It 242 00:12:34,320 --> 00:12:37,400 Speaker 1: is I can't. I can't. I can't get sick of it. 243 00:12:37,400 --> 00:12:39,800 Speaker 1: It's the best thing ever. It hypes you up. There's 244 00:12:39,840 --> 00:12:42,120 Speaker 1: something to watch. I like to do a little bit 245 00:12:42,120 --> 00:12:45,040 Speaker 1: of dancing while I'm on there, which isn't very coordinated, 246 00:12:45,120 --> 00:12:46,960 Speaker 1: but yeah, you know, just it feels good. 247 00:12:47,080 --> 00:12:48,560 Speaker 3: I'm into it. I'm into it. Okay. 248 00:12:48,760 --> 00:12:52,760 Speaker 2: So we've got the training rundown and again we know 249 00:12:52,840 --> 00:12:55,679 Speaker 2: that you're running a hell of a lot. So talk 250 00:12:55,720 --> 00:13:00,360 Speaker 2: to me about first and foremost. How often would you say, 251 00:13:00,440 --> 00:13:04,079 Speaker 2: if you had to guess that you have a I 252 00:13:04,120 --> 00:13:04,920 Speaker 2: really just. 253 00:13:04,960 --> 00:13:07,080 Speaker 3: Don't think that I can do this run day. 254 00:13:07,360 --> 00:13:12,959 Speaker 1: Okay, I'm going to be really honest I don't ever 255 00:13:13,480 --> 00:13:18,040 Speaker 1: think I can't do it, but I do think. There 256 00:13:18,080 --> 00:13:22,560 Speaker 1: are days that a run takes in my mind three hours. 257 00:13:23,280 --> 00:13:26,040 Speaker 1: There are days that I feel very bad, but I 258 00:13:26,200 --> 00:13:28,560 Speaker 1: never I never have that I can't do it because 259 00:13:28,600 --> 00:13:32,360 Speaker 1: I have accountability built in with my team, so I'm 260 00:13:32,400 --> 00:13:35,520 Speaker 1: never I'm never questioning whether I'm going to get it done. 261 00:13:35,559 --> 00:13:37,200 Speaker 1: I know I'm going to get it done. But having 262 00:13:37,280 --> 00:13:42,280 Speaker 1: a bad run probably happens once every two weeks. Where 263 00:13:43,040 --> 00:13:48,000 Speaker 1: I'm out there, I'm thinking, good Lord, this run is 264 00:13:48,000 --> 00:13:51,520 Speaker 1: going to take forever, and how fast are we running? Okay, 265 00:13:51,559 --> 00:13:54,800 Speaker 1: we're not running that fast. Yikes, all right. I used 266 00:13:54,840 --> 00:13:57,199 Speaker 1: to just take a deep breath, one foot in front 267 00:13:57,200 --> 00:14:01,200 Speaker 1: of the other. That happens maybe once every two weeks. 268 00:14:01,280 --> 00:14:04,640 Speaker 2: Yeah, okay, once every two weeks. 269 00:14:04,679 --> 00:14:07,040 Speaker 3: You have this, like a subpar run. 270 00:14:07,160 --> 00:14:11,439 Speaker 2: I love where you started this, which was talking about 271 00:14:11,480 --> 00:14:15,120 Speaker 2: the mental side of things, in that you understand that 272 00:14:15,200 --> 00:14:18,040 Speaker 2: you are bigger than how you feel, right, so you 273 00:14:18,160 --> 00:14:21,880 Speaker 2: understand that this may feel in the moment absolutely downright 274 00:14:21,920 --> 00:14:25,080 Speaker 2: and possible, but you have done so much work to 275 00:14:25,280 --> 00:14:29,160 Speaker 2: understand that impossible isn't a thing for you. 276 00:14:29,640 --> 00:14:34,000 Speaker 1: Correct, I've done so much mental work on this subject. 277 00:14:34,160 --> 00:14:38,760 Speaker 1: Specifically because often I don't know in a race, you 278 00:14:38,960 --> 00:14:43,560 Speaker 1: don't feel good. It's kind of the point that racing 279 00:14:43,640 --> 00:14:50,320 Speaker 1: is really hard. So I've tried to really detach feeling 280 00:14:50,600 --> 00:14:54,440 Speaker 1: from outcome, and I think that's one of the hardest 281 00:14:54,480 --> 00:14:58,240 Speaker 1: things to do. And there are a number of ways 282 00:14:58,240 --> 00:15:01,480 Speaker 1: that you can work on this and feel better about this. 283 00:15:02,200 --> 00:15:05,920 Speaker 1: For me, it's a lot of distraction of Okay, not 284 00:15:06,080 --> 00:15:10,640 Speaker 1: feeling great, I'm going to draw my mind to something else. 285 00:15:11,080 --> 00:15:13,840 Speaker 1: I know that I don't feel good, That's fine, that's okay, 286 00:15:14,280 --> 00:15:17,720 Speaker 1: I'm training hard, maybe I didn't sleep well the night before, 287 00:15:18,400 --> 00:15:20,760 Speaker 1: whatever the case is. But what am I going to 288 00:15:20,840 --> 00:15:24,600 Speaker 1: focus on instead? So I will, especially on days that 289 00:15:24,640 --> 00:15:27,880 Speaker 1: I'm not feeling good, I'll think about my form, or 290 00:15:28,800 --> 00:15:32,680 Speaker 1: I'll think about how my feet are contacting the ground, 291 00:15:33,200 --> 00:15:37,560 Speaker 1: or I'll think about a happy memory, or I'll go 292 00:15:37,640 --> 00:15:40,880 Speaker 1: to the front of the group and just put myself 293 00:15:40,920 --> 00:15:43,520 Speaker 1: in the front of the group, lead the group, bring 294 00:15:43,520 --> 00:15:45,880 Speaker 1: it outside of myself of like, okay, now I'm in 295 00:15:46,000 --> 00:15:48,920 Speaker 1: charge of the pace, or you know, when I'm running 296 00:15:48,920 --> 00:15:52,040 Speaker 1: with people, I'll bring up a funny conversation or bring 297 00:15:52,120 --> 00:15:55,720 Speaker 1: up a fiery conversation so that you know my brain 298 00:15:55,800 --> 00:15:58,560 Speaker 1: is just going somewhere else. So it's a lot for me. 299 00:15:58,640 --> 00:16:00,920 Speaker 1: It's a lot of like, yes, okay, I understand I 300 00:16:00,960 --> 00:16:03,440 Speaker 1: feel this way. What else am I going to focus on? 301 00:16:11,040 --> 00:16:13,880 Speaker 2: Taking a break from today's episode to give some love 302 00:16:14,000 --> 00:16:17,680 Speaker 2: to my sponsor at Tracksmith. Tracksmith is a Boston based 303 00:16:17,760 --> 00:16:21,320 Speaker 2: performance running brand dedicated to the community, style, and culture 304 00:16:21,760 --> 00:16:25,360 Speaker 2: of running. Putting on my Tracksmith year makes me feel sleek. 305 00:16:25,480 --> 00:16:28,880 Speaker 2: It makes me feel fast and fit. And that may 306 00:16:29,000 --> 00:16:32,400 Speaker 2: sound a little silly, but even the science shows that 307 00:16:32,440 --> 00:16:35,720 Speaker 2: when you feel good, you perform better. 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Use code kurdle 337 00:18:04,160 --> 00:18:06,800 Speaker 2: today to get free shipping and support Girls on the Run. 338 00:18:16,520 --> 00:18:19,200 Speaker 2: I love that tidbit that you had about kind of 339 00:18:19,280 --> 00:18:22,040 Speaker 2: changing your speed or your pace a little bit to 340 00:18:22,119 --> 00:18:24,320 Speaker 2: kind of do a little bit of pickup and come down. 341 00:18:24,720 --> 00:18:28,560 Speaker 2: Some days when I am feeling super sluggish, I'll just 342 00:18:28,640 --> 00:18:30,080 Speaker 2: do a little I'll just pick up the pace a 343 00:18:30,119 --> 00:18:31,720 Speaker 2: little bit, and then I'll fall back into where I 344 00:18:31,760 --> 00:18:33,160 Speaker 2: felt that I was and I'll pick up the pace 345 00:18:33,200 --> 00:18:35,760 Speaker 2: a little bit and it wakes me up and sometimes 346 00:18:35,760 --> 00:18:38,840 Speaker 2: it helps me shake off the feeling that like today 347 00:18:38,920 --> 00:18:41,560 Speaker 2: is just going to be a quote unquote slow day. 348 00:18:41,680 --> 00:18:46,080 Speaker 2: I was totally having one of those runs this morning 349 00:18:46,240 --> 00:18:49,360 Speaker 2: where I felt like my legs were one thousand pounds. 350 00:18:49,640 --> 00:18:54,520 Speaker 2: I took my first spin class in since pre pandemic 351 00:18:54,800 --> 00:18:57,280 Speaker 2: last night, and I went up for my run this 352 00:18:57,320 --> 00:18:59,439 Speaker 2: morning and I was like, what do you think you're doing? 353 00:18:59,480 --> 00:19:02,240 Speaker 2: This is just like you have cement for legs. And 354 00:19:02,280 --> 00:19:04,120 Speaker 2: so I did a few of those pickups and did 355 00:19:04,160 --> 00:19:08,720 Speaker 2: the run like feel totally not impossible now after those Yeah, 356 00:19:08,920 --> 00:19:11,000 Speaker 2: before them, it was like, should I call this? 357 00:19:11,160 --> 00:19:11,920 Speaker 3: What am I doing? 358 00:19:12,040 --> 00:19:14,840 Speaker 2: Let me see what my options are so that I 359 00:19:14,880 --> 00:19:16,720 Speaker 2: can keep going because I knew that I wanted to 360 00:19:16,800 --> 00:19:17,399 Speaker 2: keep going. 361 00:19:18,200 --> 00:19:21,560 Speaker 1: Yeah, that's really smart. And it's always a fine line, right, 362 00:19:21,640 --> 00:19:25,119 Speaker 1: Like listening to your body is super important, and do 363 00:19:25,200 --> 00:19:27,320 Speaker 1: I think every single person needs to run ninety days 364 00:19:27,320 --> 00:19:32,760 Speaker 1: in a row. Absolutely not, but it's realizing when you 365 00:19:32,800 --> 00:19:36,040 Speaker 1: can sort of be bigger than your expectation, sort of 366 00:19:36,119 --> 00:19:39,399 Speaker 1: remove your negative thoughts and shake it up a little 367 00:19:40,000 --> 00:19:42,399 Speaker 1: and maybe stay out there longer than you thought that 368 00:19:42,440 --> 00:19:42,879 Speaker 1: you could. 369 00:19:43,200 --> 00:19:45,600 Speaker 2: And when you say you've done a lot of mental 370 00:19:45,680 --> 00:19:50,240 Speaker 2: work on this, what else have some of your takeaways 371 00:19:50,320 --> 00:19:53,359 Speaker 2: been or what else do you kind of talk to 372 00:19:53,400 --> 00:19:59,080 Speaker 2: yourself about in these moments of distraction or hurt or Oh. 373 00:19:59,119 --> 00:20:02,280 Speaker 1: For me, it's a lot of just trying to silence 374 00:20:02,680 --> 00:20:09,240 Speaker 1: the judgment, a bit of bringing awareness, like I am 375 00:20:09,280 --> 00:20:13,520 Speaker 1: aware of something, but I'm not letting that guide my 376 00:20:13,640 --> 00:20:16,359 Speaker 1: decision making. And this is really important in racing and 377 00:20:16,440 --> 00:20:18,960 Speaker 1: something that I've had to relearn off of a two 378 00:20:19,040 --> 00:20:22,800 Speaker 1: year hiatus from racing, that like, yes, there are moments 379 00:20:22,840 --> 00:20:30,160 Speaker 1: that are just supremely painful, but if you just silence 380 00:20:30,240 --> 00:20:35,119 Speaker 1: the mind for a little bit and then reassess, you'll 381 00:20:35,160 --> 00:20:40,919 Speaker 1: find often that you feel better. And in workouts, I'll 382 00:20:41,080 --> 00:20:44,400 Speaker 1: tell myself, okay, just one more lap. We re assess 383 00:20:44,440 --> 00:20:47,719 Speaker 1: after a lap. Okay, a laugh goes by, I quiet 384 00:20:47,720 --> 00:20:50,359 Speaker 1: my mind, Hm, I feel better. Imagine that it's like 385 00:20:50,920 --> 00:20:55,359 Speaker 1: not giving power to those thoughts of your body saying 386 00:20:55,600 --> 00:20:59,760 Speaker 1: I don't really love this, just realizing that they're there. Okay, 387 00:20:59,800 --> 00:21:02,880 Speaker 1: we'll revisit you in a little bit, and sometimes when 388 00:21:02,880 --> 00:21:04,600 Speaker 1: you revisit, you feel a lot better. 389 00:21:05,359 --> 00:21:09,480 Speaker 2: And this is just so applicable to so much beyond 390 00:21:09,800 --> 00:21:13,359 Speaker 2: the run, this methodology and this mindset work. It's like 391 00:21:13,760 --> 00:21:17,800 Speaker 2: when you exercise these mental tools when you're out there 392 00:21:17,840 --> 00:21:20,639 Speaker 2: and you're lacing up, then you sit down at your 393 00:21:20,720 --> 00:21:23,120 Speaker 2: desk later in the day and an email comes in 394 00:21:23,240 --> 00:21:26,160 Speaker 2: and before you start to freak out and like completely 395 00:21:26,160 --> 00:21:29,040 Speaker 2: feel like you're losing control, you like take a deep 396 00:21:29,080 --> 00:21:32,240 Speaker 2: breath and you're like, Okay, I can. 397 00:21:32,200 --> 00:21:35,720 Speaker 1: I can do this totally, totally. 398 00:21:36,680 --> 00:21:41,000 Speaker 2: But there's a caveat here in that some days you're 399 00:21:41,119 --> 00:21:44,800 Speaker 2: gonna have a run where you go out and it's 400 00:21:44,880 --> 00:21:49,440 Speaker 2: bigger than just the mind situation. It is, I am 401 00:21:49,520 --> 00:21:52,840 Speaker 2: not feeling well and you have to cave in. So 402 00:21:53,200 --> 00:21:56,720 Speaker 2: the question arises, how do you know when it's that 403 00:21:56,840 --> 00:22:00,560 Speaker 2: kind of day versus the I really I I should 404 00:22:00,560 --> 00:22:01,320 Speaker 2: tough this out. 405 00:22:01,240 --> 00:22:01,800 Speaker 3: Kind of day. 406 00:22:02,160 --> 00:22:06,160 Speaker 1: Yeah, that is something that has I'm thirty one, I've 407 00:22:06,160 --> 00:22:08,480 Speaker 1: been a professional for nine years, and this is one 408 00:22:08,480 --> 00:22:11,439 Speaker 1: of the hardest things in the world for me. To 409 00:22:11,440 --> 00:22:17,720 Speaker 1: do and I successfully did it last week. It's truly 410 00:22:18,920 --> 00:22:22,280 Speaker 1: learning yourself right. It's like, of course we're all gonna 411 00:22:22,280 --> 00:22:25,119 Speaker 1: have bad days. We're gonna have days that we feel off, 412 00:22:25,200 --> 00:22:29,280 Speaker 1: but your body will tell you if you're really off. 413 00:22:29,640 --> 00:22:33,000 Speaker 1: I should have to the track to work out last week, 414 00:22:33,240 --> 00:22:37,480 Speaker 1: and I warmed up just kind of feeling off. My 415 00:22:37,520 --> 00:22:41,359 Speaker 1: body wasn't wasn't really flowing well. You know, my hips 416 00:22:41,359 --> 00:22:43,520 Speaker 1: felt a little off, my foot felt a little sore, 417 00:22:44,200 --> 00:22:46,920 Speaker 1: and you know, I continued the warm up. I warmed 418 00:22:46,960 --> 00:22:48,679 Speaker 1: all the way up for the session. I did my 419 00:22:48,800 --> 00:22:51,080 Speaker 1: strides on the track, you know, the sprints that we 420 00:22:51,119 --> 00:22:53,959 Speaker 1: do before we start something hard. I even did the 421 00:22:54,000 --> 00:22:57,480 Speaker 1: two hundred that we usually do to prime for the workout. 422 00:22:57,640 --> 00:23:02,160 Speaker 1: And I said to my which, I feel kind of off, 423 00:23:02,280 --> 00:23:06,720 Speaker 1: like I don't feel quite right, and he said, yeah, 424 00:23:06,840 --> 00:23:08,840 Speaker 1: you look like you're not running in a straight line. 425 00:23:09,119 --> 00:23:13,840 Speaker 1: Let's push this to tomorrow. And past Ayisha would have 426 00:23:14,200 --> 00:23:16,840 Speaker 1: freaked out and would have been like, no, no, no, 427 00:23:16,920 --> 00:23:18,560 Speaker 1: I have to do this, like my training partners are 428 00:23:18,600 --> 00:23:20,959 Speaker 1: doing this today. If I don't do this today, then 429 00:23:21,000 --> 00:23:23,520 Speaker 1: I'm gonna be behind, or you know, I'm being a 430 00:23:23,560 --> 00:23:26,879 Speaker 1: weenie or whatever. You know, all these like negative thoughts 431 00:23:26,880 --> 00:23:28,919 Speaker 1: that you tell yourself, these stories that you tell yourself 432 00:23:28,920 --> 00:23:31,840 Speaker 1: that are you know, trying to convince you to do 433 00:23:31,880 --> 00:23:38,520 Speaker 1: something stupid. So I thought, hmm, okay, I yeah, no, 434 00:23:38,600 --> 00:23:40,600 Speaker 1: I'm not right. I'm just gonna wait. I'm gonna wait 435 00:23:40,640 --> 00:23:45,479 Speaker 1: a day. Just pushing something a day isn't gonna, you know, 436 00:23:46,200 --> 00:23:49,040 Speaker 1: destroying my season. Like that's actually a really good idea. 437 00:23:49,720 --> 00:23:53,480 Speaker 1: And I think, what is a pattern that I see 438 00:23:53,520 --> 00:23:55,240 Speaker 1: with a lot of runners. A lot of runners tend 439 00:23:55,240 --> 00:24:00,040 Speaker 1: to be pretty tight, a perfectionisty tendencies seem to be 440 00:24:00,080 --> 00:24:04,359 Speaker 1: pretty prevalent. But if you make a choice that hey, 441 00:24:04,520 --> 00:24:08,200 Speaker 1: this isn't my body's not feeling right, feel a little 442 00:24:08,800 --> 00:24:12,239 Speaker 1: like dangerous in a bad way of if I do this, 443 00:24:12,280 --> 00:24:15,160 Speaker 1: maybe I'm gonna end up hurt, or maybe I'm gonna 444 00:24:15,160 --> 00:24:17,920 Speaker 1: walk away feeling like, oh man, I really shouldn't have 445 00:24:17,960 --> 00:24:22,480 Speaker 1: done that. That's kind of like a little win if 446 00:24:22,560 --> 00:24:26,320 Speaker 1: you really have listened and you make a smart choice 447 00:24:26,320 --> 00:24:29,320 Speaker 1: for your body. It's almost like, hey, give yourself a 448 00:24:29,320 --> 00:24:33,400 Speaker 1: pat on the back, Like it's really easy to push 449 00:24:33,520 --> 00:24:37,280 Speaker 1: through and do what everyone else is doing and just 450 00:24:37,320 --> 00:24:41,800 Speaker 1: say yes to everything. But it almost takes a confidence 451 00:24:41,840 --> 00:24:45,600 Speaker 1: in yourself to back off for a day and say 452 00:24:45,960 --> 00:24:49,040 Speaker 1: today is not perfect, Let's try again tomorrow. And it's 453 00:24:49,119 --> 00:24:51,000 Speaker 1: just a little reward that you can give yourself of like, 454 00:24:51,040 --> 00:24:57,120 Speaker 1: oh wow, nothing bad happened from taking a day and 455 00:24:57,160 --> 00:25:00,640 Speaker 1: realizing that, like maybe the body just needs a little 456 00:25:00,680 --> 00:25:03,680 Speaker 1: bit more generation and that's okay. You know, training plans 457 00:25:03,680 --> 00:25:06,600 Speaker 1: should always be written in pencil. It's not a deal 458 00:25:06,640 --> 00:25:11,439 Speaker 1: or die situation every day. So yeah, taking taking a breath, 459 00:25:11,560 --> 00:25:14,760 Speaker 1: or going and getting some body work or you know, 460 00:25:14,840 --> 00:25:16,560 Speaker 1: whatever you have to do, take an ebbs and set 461 00:25:16,640 --> 00:25:18,880 Speaker 1: back and see how you feel the next day. That's 462 00:25:19,119 --> 00:25:23,359 Speaker 1: a perfectly reasonable and important thing for us to do sometimes, 463 00:25:23,400 --> 00:25:28,359 Speaker 1: like oh yeah, huh listening to the body. 464 00:25:26,960 --> 00:25:29,000 Speaker 3: Yeah, what a smart idea. 465 00:25:29,320 --> 00:25:29,359 Speaker 1: No. 466 00:25:29,600 --> 00:25:32,520 Speaker 2: One hundred, one hundred and fifty one hundred and fifty percent. 467 00:25:32,680 --> 00:25:36,199 Speaker 2: We've broken down the difference between when you should just 468 00:25:36,280 --> 00:25:39,159 Speaker 2: call it because like, let's talk safety. Let's talk just 469 00:25:39,320 --> 00:25:42,119 Speaker 2: like sometimes you need to take that personal day versus 470 00:25:42,160 --> 00:25:45,520 Speaker 2: the days when you you can push through even though 471 00:25:45,520 --> 00:25:48,360 Speaker 2: you may not feel your best. There are the tactics 472 00:25:48,359 --> 00:25:50,760 Speaker 2: and tools that you can use to push through on 473 00:25:50,760 --> 00:25:51,560 Speaker 2: those hard days. 474 00:25:51,600 --> 00:25:53,800 Speaker 3: So let's just recap what some of those tactics are. 475 00:25:53,840 --> 00:25:56,240 Speaker 2: We talked about shifting your pace a little bit, which 476 00:25:56,280 --> 00:25:58,240 Speaker 2: can be super helpful. We talked about if you have 477 00:25:58,280 --> 00:26:01,440 Speaker 2: the opportunity to run with other end of jewels conversation 478 00:26:01,840 --> 00:26:05,600 Speaker 2: especially I think you use the word spicy. 479 00:26:06,560 --> 00:26:08,960 Speaker 3: Spicy convo excellent tool. 480 00:26:09,760 --> 00:26:12,160 Speaker 2: And then I think something maybe we haven't even really 481 00:26:12,240 --> 00:26:14,399 Speaker 2: brought up here is if you're the kind of person 482 00:26:14,800 --> 00:26:19,280 Speaker 2: that is a hobby jogger, recreational runner, a really great 483 00:26:19,320 --> 00:26:21,800 Speaker 2: way to stave off these like I don't know if 484 00:26:21,800 --> 00:26:25,760 Speaker 2: I can do it days is to diversify your training. 485 00:26:25,880 --> 00:26:29,840 Speaker 2: So earlier you totally elaborated on your week of training, 486 00:26:29,920 --> 00:26:33,320 Speaker 2: and listening to that, the hurdler here is, Wow, you're 487 00:26:33,359 --> 00:26:36,280 Speaker 2: doing a lot of different types of stuff. So that's 488 00:26:36,440 --> 00:26:38,640 Speaker 2: such a great way to help you get through those 489 00:26:38,680 --> 00:26:40,960 Speaker 2: iffy days because it gives you like a purpose and 490 00:26:41,040 --> 00:26:43,320 Speaker 2: a mission that's different from day to day. 491 00:26:43,840 --> 00:26:48,080 Speaker 1: For sure. I mean pulling up YouTube and grabbing a 492 00:26:48,160 --> 00:26:51,920 Speaker 1: yoga class or a mobility class, or lifting some weights, 493 00:26:52,320 --> 00:26:55,400 Speaker 1: even going on a hike, taking a spin class. It's 494 00:26:55,440 --> 00:26:59,560 Speaker 1: all training and it can all benefit you in different ways. 495 00:26:59,600 --> 00:27:02,640 Speaker 1: It doesn't have to be as I said before, right, 496 00:27:02,720 --> 00:27:05,080 Speaker 1: you're training plants and pencil, give yourself a little bit 497 00:27:05,080 --> 00:27:07,520 Speaker 1: a wiggle room, do something that's going to make you 498 00:27:07,560 --> 00:27:08,600 Speaker 1: feel better the next day. 499 00:27:09,600 --> 00:27:12,280 Speaker 2: And I'll also say this, I was going through a 500 00:27:12,359 --> 00:27:14,840 Speaker 2: period a couple months ago where I felt like I 501 00:27:14,880 --> 00:27:17,480 Speaker 2: was having a lot of these days, and a lot 502 00:27:17,520 --> 00:27:19,760 Speaker 2: of that I believe had to do with the fact 503 00:27:19,760 --> 00:27:22,240 Speaker 2: that it was, as many of us were dealing with, 504 00:27:22,480 --> 00:27:25,040 Speaker 2: just I wasn't racing, I didn't have something to look 505 00:27:25,080 --> 00:27:27,119 Speaker 2: forward to. I was still kind of like in and 506 00:27:27,160 --> 00:27:30,199 Speaker 2: out of the COVID way of working out. And so 507 00:27:30,800 --> 00:27:34,399 Speaker 2: I decided, Okay, what is in my control to change this? 508 00:27:34,520 --> 00:27:36,840 Speaker 2: And so I decided to start working with a coach 509 00:27:36,880 --> 00:27:38,679 Speaker 2: for a couple of months. And that was a really 510 00:27:38,720 --> 00:27:41,520 Speaker 2: fun way for me to find some renewed purpose in 511 00:27:41,560 --> 00:27:44,240 Speaker 2: what I was doing, and reporting in a little bit 512 00:27:44,280 --> 00:27:46,879 Speaker 2: to that person was like, oh wow, I feel a 513 00:27:46,880 --> 00:27:50,159 Speaker 2: lot less alone in this, and that makes me feel 514 00:27:50,240 --> 00:27:53,280 Speaker 2: excited and invigorated and like I want to show up 515 00:27:53,280 --> 00:27:55,320 Speaker 2: and a little less like, oh, I just don't know 516 00:27:55,320 --> 00:27:56,080 Speaker 2: if I can today. 517 00:27:56,880 --> 00:27:59,119 Speaker 1: That is such a great strategy, and I think it 518 00:27:59,200 --> 00:28:03,680 Speaker 1: also offloads your mental capacity if you have somebody else 519 00:28:03,800 --> 00:28:08,320 Speaker 1: planning for you. Oh my gosh, so much easier. I 520 00:28:08,359 --> 00:28:12,000 Speaker 1: love being coached. I think it's one of the coolest 521 00:28:12,080 --> 00:28:15,960 Speaker 1: things that we have is to have somebody who's looking 522 00:28:16,000 --> 00:28:20,240 Speaker 1: after your best interests, who understands running, who understands what 523 00:28:20,280 --> 00:28:23,159 Speaker 1: you can do personally, and can assign you stuff that 524 00:28:23,200 --> 00:28:25,600 Speaker 1: you can just like you don't even have to. It 525 00:28:25,680 --> 00:28:28,520 Speaker 1: just takes some of that resistance away of like oh, 526 00:28:28,600 --> 00:28:31,800 Speaker 1: should I run three miles or should I do some 527 00:28:31,920 --> 00:28:34,199 Speaker 1: hill sprints. You don't even have to go there. You 528 00:28:34,200 --> 00:28:37,440 Speaker 1: can just see what they assign you report back. It's 529 00:28:37,480 --> 00:28:41,720 Speaker 1: a really fun relationship. So I yeah, I anybody is 530 00:28:42,160 --> 00:28:43,800 Speaker 1: able to get a coach, I say go for it. 531 00:28:43,800 --> 00:28:44,560 Speaker 1: It's really fun. 532 00:28:45,120 --> 00:28:47,920 Speaker 2: And if price is your barrier to entry, then what 533 00:28:48,040 --> 00:28:51,920 Speaker 2: I'll talk up just briefly is certainly looking into the 534 00:28:52,280 --> 00:28:56,400 Speaker 2: on demand or free audio guided runs. A lot of 535 00:28:56,440 --> 00:29:00,640 Speaker 2: companies are doing this now, from Peloton to Active to 536 00:29:00,800 --> 00:29:02,920 Speaker 2: Nike has some really great ones as well, so that's 537 00:29:02,920 --> 00:29:05,000 Speaker 2: something certainly to keep in mind. And you can literally 538 00:29:05,080 --> 00:29:07,880 Speaker 2: just write down on your personal training schedule that you 539 00:29:07,880 --> 00:29:11,760 Speaker 2: ditty up yourself, like Tuesday, twenty five minute Nike Plus 540 00:29:11,800 --> 00:29:13,520 Speaker 2: guided run and this is what I'm going to do 541 00:29:13,520 --> 00:29:15,640 Speaker 2: on this day. And it just it gives you someone 542 00:29:15,680 --> 00:29:17,560 Speaker 2: to talk you through whatever effort that you're like, I 543 00:29:17,560 --> 00:29:19,560 Speaker 2: don't know what I'm going to do otherwise it. 544 00:29:19,280 --> 00:29:21,800 Speaker 3: Takes the pressure off, which is important. 545 00:29:22,000 --> 00:29:23,880 Speaker 2: Before I let you go, something that I think is 546 00:29:23,920 --> 00:29:25,960 Speaker 2: really great for us to touch on on the mindset 547 00:29:26,000 --> 00:29:28,920 Speaker 2: side of things would be if you have any suggestions 548 00:29:28,960 --> 00:29:33,920 Speaker 2: for books, podcasts, sports psychologists that you follow that really 549 00:29:34,000 --> 00:29:37,760 Speaker 2: help you kind of take your mental to the next level. 550 00:29:38,520 --> 00:29:43,719 Speaker 1: Yes, I having a mental strategy is super important, so 551 00:29:43,920 --> 00:29:47,640 Speaker 1: I see a sports psych every other week. And my 552 00:29:48,000 --> 00:29:51,480 Speaker 1: favorite book and a lot of where we work from 553 00:29:51,520 --> 00:29:55,040 Speaker 1: with me is the book Mindset by Carol Dweck. And 554 00:29:55,440 --> 00:30:00,560 Speaker 1: one of my favorite takeaways from this ideology is just 555 00:30:00,560 --> 00:30:02,800 Speaker 1: because you've done it one way in the past doesn't 556 00:30:02,880 --> 00:30:05,600 Speaker 1: mean that that's the only path to success. And you 557 00:30:05,600 --> 00:30:09,360 Speaker 1: can always grow, you can always fix mistakes, you can 558 00:30:09,400 --> 00:30:13,120 Speaker 1: always be better than you were before. And that's a 559 00:30:13,120 --> 00:30:15,680 Speaker 1: way that I love to live in my entire life, 560 00:30:15,720 --> 00:30:17,600 Speaker 1: not just on the track, but also off the track. 561 00:30:17,680 --> 00:30:20,080 Speaker 1: So yeah, if you can check out Mindset by Caroldwack, 562 00:30:20,160 --> 00:30:21,680 Speaker 1: that's a great that's a great book. 563 00:30:22,440 --> 00:30:23,520 Speaker 3: I love it. I love it. 564 00:30:23,600 --> 00:30:27,200 Speaker 2: Aisha, Thank you so much for your time and your wisdom. 565 00:30:27,560 --> 00:30:29,760 Speaker 2: How do the hurdlers keep up with you? How do 566 00:30:29,800 --> 00:30:32,400 Speaker 2: they follow along with you as you train? And give 567 00:30:32,480 --> 00:30:33,400 Speaker 2: us the details. 568 00:30:33,800 --> 00:30:36,760 Speaker 1: My most active social media is Instagram and you can 569 00:30:36,800 --> 00:30:39,040 Speaker 1: follow me at my name, at Aisha. 570 00:30:38,680 --> 00:30:42,360 Speaker 2: Proptleer Beautiful, I'm Over, at Emila a Body, and at 571 00:30:42,400 --> 00:30:45,080 Speaker 2: Hurdle Podcast Another Hurdle Conquered. 572 00:30:45,360 --> 00:30:46,400 Speaker 3: Catch you guys next time