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Speaker 1: Hey, it's me Emily here.

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Speaker 2: You're listening to five minute Friday from Hurdle and wow,

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Speaker 2: I was just looking at the forecast for next week.

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Speaker 1: It's going to be eighty five degrees in New York

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Speaker 1: on Tuesday.

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Speaker 2: This is what I'm talking about, although it is a

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Speaker 2: little concerning that it was literally thirty eight degrees today,

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Speaker 2: so I'm not too sure what's going on there.

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Speaker 1: I digress. What's going on? Hi?

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Speaker 2: Hello, I need to tell you about my run last weekend.

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Speaker 2: So last weekend I went to the Final four. I

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Speaker 2: talked to you all about my trip with my dad.

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Speaker 2: It was so much fun. We we being Yukon, did

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Speaker 2: not make it to the final, but I'm so happy

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Speaker 2: that we went. Nonetheless, I'm so happy that we took

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Speaker 2: the trip. I'm happy I listened to the whisper. It

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Speaker 2: was really nice to be in the sunshine there and

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Speaker 2: really great to spend some quality time with my dad

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Speaker 2: on Saturday. Saturday morning in Scottsdale, where we were saying,

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Speaker 2: I decided to go for a run. They have a

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Speaker 2: really beautiful running path along a canal there that I

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Speaker 2: love to hit whenever i'm in town, and so I

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Speaker 2: went out and I had aspirations to run like eight

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Speaker 2: or nine miles, which before what I went through over

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Speaker 2: the last few weeks was very much within the wheelhouse.

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Speaker 2: And I've been feeling good in my body. I've been

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Speaker 2: getting back into the swing of things with movement, and

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Speaker 2: so I thought, let's go for it. And so I

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Speaker 2: got out and within gosh, two minutes of running, I

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Speaker 2: made mad the conscious decision. It was always going to

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Speaker 2: be an easy run, but I was like, I'm just

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Speaker 2: gonna take it really easy. I really don't feel like

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Speaker 2: doing it. As I'm continuing on, and I tell myself, okay,

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Speaker 2: just get to ten minutes. This is a benchmark rule

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Speaker 2: for me in my wellness practice. Always do ten minutes

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Speaker 2: of something, and especially when you don't feel like doing it,

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Speaker 2: I promise you ninety nine point nine percent of the time,

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Speaker 2: once you get to ten minutes, you will be like,

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Speaker 2: I can keep going.

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Speaker 1: And so that's what I told myself.

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Speaker 2: And so I'm chugging along and I get to ten

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Speaker 2: minutes and I realize I haven't hit a mile yet,

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Speaker 2: which is okay but was unexpected. I run my first

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Speaker 2: mile at ten thirty pace, and I get to a

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Speaker 2: place where I understand that I am just not going

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Speaker 2: to move any faster on this run, and so I'm

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Speaker 2: chugging along. I hit two miles, I hit three miles,

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Speaker 2: and I make the decision once I hit three miles

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Speaker 2: that this run is going to be capped at like

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Speaker 2: five point five.

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Speaker 1: And it was such an instance of both.

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Speaker 2: It was so one of those moments where I was like,

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Speaker 2: what is going on here? I feel just so not

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Speaker 2: necessarily capable in this moment, and I also felt very

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Speaker 2: capable in that a week or two before that I

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Speaker 2: couldn't move at all. I wasn't in a place where

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Speaker 2: with what I was doing with the egg retrieval and

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Speaker 2: everything that my doctor wanted me to be moving. And

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Speaker 2: so to have both this resounding gratitude for the opportunity

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Speaker 2: to move my body and also this like frustration of

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Speaker 2: what is going on here? It was an interesting cross

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Speaker 2: section crossroads to be at. I did enjoy the weather

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Speaker 2: and ended up walking the remainder of the distance back

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Speaker 2: toward my hotel. It was like something close to a mile,

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Speaker 2: and then I went to one of my.

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Speaker 1: Favorite coffee spots in the area.

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Speaker 2: It's called Cartel Coffee Company, and got my go to

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Speaker 2: iced coffee they use cashew milk there, which is always

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Speaker 2: an interesting choice, and that was that, and so it

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Speaker 2: was just it was a reminder for me, really in

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Speaker 2: that there are always going to be different things going

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Speaker 2: on different seasons, and all I can do is the

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Speaker 2: best I can with what I have.

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Speaker 1: I have to be flexible.

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Speaker 2: There are going to be times that I want to

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Speaker 2: pour into so many buckets simultaneously. And when I take

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Speaker 2: a step back and think about the aspiration that I

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Speaker 2: had for that morning's run, it was pretty lofty. We

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Speaker 2: had a long day, I didn't get the most sleep,

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Speaker 2: and so I woke up the next morning and wasn't

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Speaker 2: trying to take any event into account. I was just

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Speaker 2: trying to go with my gun. But when you pivot

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Speaker 2: and when you allow yourself the flexibility, you can find

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Speaker 2: good things, even in the unexpected, even in what wasn't

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Speaker 2: the ideal in the first place. I also really wasn't

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Speaker 2: giving myself any credit for the fact that I lifted

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Speaker 2: weights for the.

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Speaker 1: First time in the better part of a month.

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Speaker 2: Gosh, a few days before this slow snail feeling like moment.

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Speaker 2: So grace, man, that's the word of the week. Grace

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Speaker 2: and come back. We're on a comeback. We're on a

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Speaker 2: journey right now. I am certainly on a journey right

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Speaker 2: now in many other ways.

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Speaker 1: Next week is crazy with work. I comically have jury

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Speaker 1: duty in the middle of it.

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Speaker 2: I'm heading up to Boston, and I have a few

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Speaker 2: events that I am so excited for. For more info

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Speaker 2: on all of that, make sure you're subscribed to the

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Speaker 2: Weekly Hurdle newsletter. I am if you're listening to this

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Speaker 2: in real time, giving away two u VIP spots to

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Speaker 2: a fun thing I'm doing with Birkenstock on Sunday morning

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Speaker 2: in Boston. The actual date of that is Sunday, April nineteenth,

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Speaker 2: So if you're going to be in the area, make

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Speaker 2: sure you check out the Weekly Hurdle to see how

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Speaker 2: you can get your spot. And other than that, I'm

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Speaker 2: going to lead us right into a listener question. Hey, Emily,

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Speaker 2: Happy Friday. Hope the final four weekend is awesome. Taking

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Speaker 2: a pause on the Friday morning run to send in

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Speaker 2: a listener question as requested at the end of this

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Speaker 2: week's five minute of Friday Let's Go. So, I've been

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Speaker 2: upping up my mileage as a runner and have a

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Speaker 2: great coach, but I continue to struggle with post long

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Speaker 2: run energy as a woman in my early fifties. Everything

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Speaker 2: is in a new season that I'm still learning and

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Speaker 2: would love any insights you might have on how to

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Speaker 2: avoid the serious post run bonk. I need to be

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Speaker 2: able to get stuff done later in the day after

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Speaker 2: a ten mile run. Thanks as always, love your podcast

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Speaker 2: and your awesome guests. All cheers, Christine, Oh, Christine the man.

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Speaker 2: The hassle of just wanting to be able to do

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Speaker 2: everything at all times. Well, first of all, it's entirely

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Speaker 2: understandable that you're tired after an effort like that. You're

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Speaker 2: doing a hard thing, and it is also understandable that

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Speaker 2: you don't want your entire day to be a wash.

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Speaker 2: After the fact, I'm going to tell you something that

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Speaker 2: might be frustrating. You're going to need some downtime before

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Speaker 2: you get back into the swing of things with everything

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Speaker 2: else that you want to accomplish. It is pretty signature

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Speaker 2: for me to come back from a long run and

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Speaker 2: spend forty five minutes and a pair of Norma tech boots,

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Speaker 2: or if I have the bandwidth and feel like I

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Speaker 2: can do it, take a nap, just really take from

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Speaker 2: the end of the run until maybe twelve one if

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Speaker 2: I'm done with my run by ten as time for myself.

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Speaker 2: And what that does is it holistically gives back to

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Speaker 2: me so that I then feel capable to get up

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Speaker 2: and do something. Now, you bring up a good point,

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Speaker 2: and that is nutrition and fueling. Yes, that will certainly

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Speaker 2: impact your energy levels and what you feel capable of

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Speaker 2: doing on the run and off the run. So make

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Speaker 2: sure you're giving your body the carbohydrates that it needs

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Speaker 2: to really fuel for that big effort and then bigger

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Speaker 2: than that when you're done with the run, make sure

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Speaker 2: you're getting in that appropriate protein to carbohydrate ratio to

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Speaker 2: replenish the muscles and give your body the essential fuel.

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Speaker 2: As a reminder, the typical ideal post run carb to

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Speaker 2: protein ratio is either three to one or four to one,

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Speaker 2: and that's grams of carbs to protein and that will

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Speaker 2: help to efficiently replenish the glycugen stores and repair muscle damage.

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Speaker 2: As a note, that recommendation comes from the International Society

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Speaker 2: of Sports Nutrition. Some super simple things you can intake

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Speaker 2: that hit this ratio chocolate milk, greek yogurt with berries,

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Speaker 2: or honey smoothie that has banana and oats and protein powder,

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Speaker 2: but bigger than that. If you're thinking more savory, lean

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Speaker 2: into grilled chicken breast and sweet potatoes, or maybe salmon

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Speaker 2: and quinoa. I am a huge fan of some sort

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Speaker 2: of post run bagel egg sandwich moment, but these are

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Speaker 2: loose recommendations, of course. To get exactly what it is

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Speaker 2: that you need for your body, always make sure to

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Speaker 2: talk to an expert one on one, and remember that

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Speaker 2: food is fuel and so we need it to do

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Speaker 2: all the things that we want to do, including the

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Speaker 2: things that happen well after the movement is done. Make

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Speaker 2: sure you're following along with Hurdle over on social It's

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Speaker 2: at Hurdle podcast at MLA body. I got a really

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Speaker 2: great crop of five minute Friday listener questions last week,

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Speaker 2: and I want you, yes you listening to this right now,

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Speaker 2: to send me one that maybe I'll answer in next

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Speaker 2: week's episode.

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Speaker 1: So shoot me a DM or an email.

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Speaker 2: The email is hello at Hurdle dot us and I

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Speaker 2: can't wait to hear from you another hurdle conquered. Catch

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Speaker 2: you guys next time