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Speaker 1: Hey everyone, Emily a body here. You are listening to

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Speaker 1: an installment of five Minute Friday from Hurdle. My last

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Speaker 1: thing that I'm doing out here in Eugene, Oregon before

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Speaker 1: flying home is recording this episode. This has been such

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Speaker 1: a crazy week of just inspiring stuff in my mind.

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Speaker 2: And this is such a maybe nerdy thing to say.

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Speaker 2: There is no better feeling, nothing more exciting than watching

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Speaker 2: people chase after their own potential. So being able to

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Speaker 2: go every day for the last five days to Hayward

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Speaker 2: Field and see these athletes do unbelievable stuff here at

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Speaker 2: the World Championship, It's been really inspiring and great. All

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Speaker 2: the work that I've been doing out here with ASEX

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Speaker 2: has been really awesome as well. We had a really

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Speaker 2: fun panel discussion the other day with Olympians women that

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Speaker 2: are leading the charge in the diversity, equity and inclusion

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Speaker 2: space here in Oregon. Executives from ASEX just really powerhouse

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Speaker 2: women talking about the future of women both in sport

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Speaker 2: and business and stepping up and owning your potential. You

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Speaker 2: can see a theme here that conversation, hinging on the

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Speaker 2: fiftieth anniversary of Title nine. So much progress has been made,

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Speaker 2: but at the same time, the theme of that panel

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Speaker 2: was that there's so much more to be done, so

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Speaker 2: so much more to do. Was really really excited to

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Speaker 2: be able to lead that discussion, and then I sat

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Speaker 2: down yesterday with Emmabates. That episode of the show will

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Speaker 2: be live on Monday, and let me tell you a

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Speaker 2: lot of inspiring nuggets in there as well. With all

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Speaker 2: of that said, I have been thinking a lot about

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Speaker 2: progression and what goes into making progress. This is the

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Speaker 2: first marathon training cycle I'm training right now for the

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Speaker 2: London Marathon, and this is the first time for a

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Speaker 2: marathon that I've been working with a coach. When I'm

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Speaker 2: one and in my training plan, I have progression runs.

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Speaker 2: And the point of a progression run is that you

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Speaker 2: start it at one pace and you finish it at

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Speaker 2: a faster pace, and as the run progresses, you're continuously

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Speaker 2: getting a little faster with each mile. And so I've

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Speaker 2: been breaking up my workouts, so to speak, or my

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Speaker 2: runs into what feels like single segments, focusing on the

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Speaker 2: mile that I'm in, getting that mile done at the

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Speaker 2: speed that I hope to before progressing on to the

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Speaker 2: next one, and kind of kicking it up a notch.

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Speaker 2: I've never been the kind of person that has felt

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Speaker 2: like she was good at running what they call negative

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Speaker 2: splits in this format, and these last few weeks I

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Speaker 2: have been doing it really well. And so I ask myself,

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Speaker 2: what is it about the now? What is it about

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Speaker 2: where I'm at that makes these progression workouts feel feasible?

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Speaker 2: And what I keep coming back to is this idea

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Speaker 2: of patience. It's focusing, like I said, on the mile

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Speaker 2: that I'm in and knowing that as long as I

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Speaker 2: keep my focus there, as long as I come back

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Speaker 2: to that moment, be present, then all I have to

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Speaker 2: do is focus on that little doable and then tack

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Speaker 2: on the next doable and the next doable, and before

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Speaker 2: I know it, that patience has paid off. Right the

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Speaker 2: run is done. I'm proud of the fact that I

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Speaker 2: didn't go out too fast. I held back just enough

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Speaker 2: so that I could seek my own potential. And it

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Speaker 2: feels really rewarding again that theme, that idea of running

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Speaker 2: the race that you're in, focusing on where you're at

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Speaker 2: so that you can do the best you can with

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Speaker 2: what you have. It's not always easy, and that's not

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Speaker 2: to say that these progression runs or perhaps you know

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Speaker 2: the other things that we can apply this takeaway to

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Speaker 2: in our life. It's not to say that these challenging

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Speaker 2: moments are easy, but what it is to say is

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Speaker 2: that if you just take a breath and do one

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Speaker 2: thing at a time, then maybe you too will be

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Speaker 2: surprised about what you're capable of. And so my prompt

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Speaker 2: for you this week is where in your life you

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Speaker 2: exercise a little more patience? Where in your life can

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Speaker 2: you exercise a little more patience? And now a listener question.

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Speaker 3: Hi, Emily, It's Aaron from Los Angeles, California, big fan

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Speaker 3: of the podcast. I just wanted to ask what's your

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Speaker 3: biggest advice for getting starting and running. I currently am

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Speaker 3: trying to do the five K program on the peloton,

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Speaker 3: but I'm just lacking consistency. Thank you.

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Speaker 2: Ah. Yes, we're keeping this a running themed episode as

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Speaker 2: appropriate being in Trackdown USA. This is a great question.

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Speaker 2: It's a question I get often, and I'm going to

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Speaker 2: give you advice that might be frustrating to hear, and

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Speaker 2: it seems like you're on the cusp of doing this,

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Speaker 2: but you've really got to commit. And that advice is

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Speaker 2: if you want to do anything the first thing that

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Speaker 2: you have to do is start, and starting can feel

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Speaker 2: like such a hurdle within itself. But once you put

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Speaker 2: yourself out there and you're willing to get uncomfortable, then

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Speaker 2: you can focus on the next little doable. Right. But

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Speaker 2: getting over that initial hump and maybe disproving whatever you've

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Speaker 2: been telling yourself, the stories that you've been telling yourself

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Speaker 2: of what you're capable of, what you're not capable of,

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Speaker 2: that can be really challenging, right, But starting putting yourself

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Speaker 2: out there, it's important, it's valuable. And when you do that,

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Speaker 2: when you start with self belief, when you come from

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Speaker 2: a place of knowing that you can go after whatever

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Speaker 2: it is that you set your mind to, there's a

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Speaker 2: lot of power in that. Now it seems as though

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Speaker 2: this particular listener has started, but it's having trouble with execution.

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Speaker 2: The fact that you're following a Peloton program can be

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Speaker 2: great because you have the Peloton community at your disposal.

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Speaker 2: But I would also say beyond that, maybe seeing if

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Speaker 2: there's a friend or a family member that might want

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Speaker 2: to get in on this with you, that accountability can

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Speaker 2: be a really really special secret sauce to continuously showing

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Speaker 2: up and having a buddy to talk to you about

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Speaker 2: your experience. So the secret to getting involved with running

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Speaker 2: is just starting. Maybe the secret just sticking with it

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Speaker 2: is having that accountability Boddy, showing up for yourself and

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Speaker 2: knowing that every small run, every few minutes out there,

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Speaker 2: no matter what it looks like, it's a win and

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Speaker 2: it deserves to be celebrated. That's it for me this week.

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Speaker 2: Make sure you're following along with hurdle Over on the

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Speaker 2: Socials at a Hurdle podcast. I am over at Emily

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Speaker 2: a Body Another hurdle conquered. Catch you guys next time.

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Speaker 3: Attatatatatatatatatatatatatatatatatatatatatata