1 00:00:17,920 --> 00:00:19,040 Speaker 1: What's going on? Everyone? 2 00:00:19,200 --> 00:00:22,920 Speaker 2: Emily Abadi here, you are listening to five Minute Friday 3 00:00:23,400 --> 00:00:28,480 Speaker 2: from Hurdle. I am this is coming out moments after 4 00:00:28,920 --> 00:00:33,360 Speaker 2: I began what feels like technically my first long run 5 00:00:33,440 --> 00:00:36,040 Speaker 2: training for New York City. I've got fourteen miles on 6 00:00:36,120 --> 00:00:41,320 Speaker 2: deck this weekend, and I finally feel like it's really happening. 7 00:00:41,680 --> 00:00:42,600 Speaker 1: I've run New York. 8 00:00:43,120 --> 00:00:46,200 Speaker 2: I know it's six I believe it's six times before 9 00:00:46,560 --> 00:00:50,040 Speaker 2: there's one virtual thrown in the mix there. It's truly 10 00:00:50,240 --> 00:00:52,640 Speaker 2: my favorite day of the year. And when it came 11 00:00:52,720 --> 00:00:55,040 Speaker 2: to deciding what I wanted to do this fall, I 12 00:00:55,120 --> 00:00:58,320 Speaker 2: made the decision to sign up for New York because 13 00:00:58,440 --> 00:01:01,800 Speaker 2: I wanted to have a good time. In all of 14 00:01:01,800 --> 00:01:04,679 Speaker 2: the times that I've run this marathon, and I'm like 15 00:01:04,760 --> 00:01:07,360 Speaker 2: laughing as I hear myself saying this out loud, I've 16 00:01:07,400 --> 00:01:10,880 Speaker 2: never done it purely for fun, in that I've never 17 00:01:10,920 --> 00:01:13,600 Speaker 2: done it and not been cognizant of what was going 18 00:01:13,640 --> 00:01:16,200 Speaker 2: on with my time and my watch. I've always had 19 00:01:16,240 --> 00:01:19,680 Speaker 2: like a certain some sort of goal in the mix, 20 00:01:19,760 --> 00:01:22,600 Speaker 2: and truly in the mix this year, my only goal 21 00:01:23,160 --> 00:01:25,600 Speaker 2: is to enjoy it and to be present in it, 22 00:01:25,720 --> 00:01:29,639 Speaker 2: and to hug people whenever I see them, and fist 23 00:01:29,720 --> 00:01:33,480 Speaker 2: bump people along the course, and cheers people along the 24 00:01:33,520 --> 00:01:36,320 Speaker 2: course and do all the things. And so that first 25 00:01:36,360 --> 00:01:42,759 Speaker 2: long run is happening right now. I laugh because last 26 00:01:42,760 --> 00:01:46,360 Speaker 2: weekend I had so many nerves going into Hood to Coast. 27 00:01:46,440 --> 00:01:48,880 Speaker 2: So I talked about running this relay on the show, 28 00:01:49,360 --> 00:01:51,160 Speaker 2: and I'm here to report now that it was an 29 00:01:51,240 --> 00:01:54,320 Speaker 2: absolute blast, and it gave me the confidence that I 30 00:01:54,360 --> 00:01:58,200 Speaker 2: really needed to continue with this decision that I made 31 00:01:58,280 --> 00:02:01,760 Speaker 2: to run the New York Marathon on I went into 32 00:02:02,120 --> 00:02:05,520 Speaker 2: the race feeling really anxious. It's something that I write 33 00:02:05,520 --> 00:02:10,120 Speaker 2: about in this week's Weekly Hurdle newsletter, say that five 34 00:02:10,160 --> 00:02:13,480 Speaker 2: times fast and the nerves and the anxiety was rooted 35 00:02:13,520 --> 00:02:16,320 Speaker 2: in the fact that there was a lot of unknown Right, 36 00:02:16,720 --> 00:02:19,040 Speaker 2: as with any goal, right, you can only do the 37 00:02:19,040 --> 00:02:20,919 Speaker 2: best you can with what you have. You can only 38 00:02:21,000 --> 00:02:26,320 Speaker 2: set yourself up for the best possible scenario while understanding 39 00:02:26,360 --> 00:02:27,880 Speaker 2: that there are going to be things that are beyond 40 00:02:27,919 --> 00:02:28,560 Speaker 2: your control. 41 00:02:29,040 --> 00:02:31,480 Speaker 1: And so that's what I did going into last weekend. 42 00:02:31,720 --> 00:02:35,840 Speaker 2: I did the PT I did the warm up exercises. 43 00:02:36,280 --> 00:02:39,960 Speaker 2: I wasn't increasing my mileage more than a certain percent 44 00:02:40,400 --> 00:02:43,040 Speaker 2: week over week, that percentage shouldn't be no more than 45 00:02:43,200 --> 00:02:47,200 Speaker 2: ten percent. I planned accordingly, but still, for some reason, 46 00:02:47,280 --> 00:02:49,320 Speaker 2: and I think it was largely rooted in the fact 47 00:02:49,360 --> 00:02:50,880 Speaker 2: that other people. 48 00:02:50,600 --> 00:02:51,760 Speaker 1: Were counting on me. 49 00:02:52,919 --> 00:02:58,359 Speaker 2: I felt very anxious and very nervous, and within the 50 00:02:58,400 --> 00:03:01,799 Speaker 2: first thirty minute of my first leg you run three 51 00:03:01,840 --> 00:03:04,359 Speaker 2: different legs as a part of this relay race, I 52 00:03:05,360 --> 00:03:07,440 Speaker 2: was able to release those nerves. I was able to 53 00:03:07,440 --> 00:03:10,440 Speaker 2: get to a place where I understood, you can only 54 00:03:10,440 --> 00:03:12,760 Speaker 2: control so much. You're doing the best you can with 55 00:03:12,800 --> 00:03:15,920 Speaker 2: what you have. You feel okay, your foot's fine, which 56 00:03:16,000 --> 00:03:18,800 Speaker 2: was the thing that was previously bothering me in the 57 00:03:18,800 --> 00:03:22,000 Speaker 2: weeks leading up to this, and so all you can 58 00:03:22,040 --> 00:03:23,960 Speaker 2: do is what's in front of you. And that's what 59 00:03:24,000 --> 00:03:26,160 Speaker 2: I did. And not only did I do that, but 60 00:03:26,200 --> 00:03:28,200 Speaker 2: I had fun in the process. And so now I 61 00:03:28,280 --> 00:03:31,600 Speaker 2: finally feel like I'm in it. I'm in the thick 62 00:03:31,800 --> 00:03:35,080 Speaker 2: once again of marathon training. And I do this thing 63 00:03:35,240 --> 00:03:37,640 Speaker 2: time and time again because I like how it makes 64 00:03:37,720 --> 00:03:41,680 Speaker 2: me feel. And that's what I am sitting here reminding 65 00:03:41,720 --> 00:03:45,320 Speaker 2: myself of as I talk into this microphone. It's that 66 00:03:46,040 --> 00:03:47,960 Speaker 2: I do these hard things because I like to be 67 00:03:48,040 --> 00:03:50,720 Speaker 2: reminded that I can. I like to feel capable, and 68 00:03:50,760 --> 00:03:52,880 Speaker 2: when I sign up for a task like this, I 69 00:03:52,960 --> 00:03:57,120 Speaker 2: do it because I want to feel capable across the board. 70 00:03:57,520 --> 00:04:00,960 Speaker 2: I love the structure that this input into my routine. 71 00:04:01,280 --> 00:04:03,640 Speaker 2: I love the opportunity to do it with my friends, 72 00:04:03,640 --> 00:04:07,280 Speaker 2: to enjoy it with people that make me feel happy. 73 00:04:07,680 --> 00:04:10,520 Speaker 2: I want to feel happy. And so if you can't 74 00:04:10,520 --> 00:04:13,480 Speaker 2: already tell I have a strong why when it comes 75 00:04:13,520 --> 00:04:16,320 Speaker 2: to this goal that I have on deck. And that's 76 00:04:16,320 --> 00:04:19,000 Speaker 2: what my listener question, my listener prompt is about for 77 00:04:19,120 --> 00:04:21,479 Speaker 2: you this week. What's a goal that you have on 78 00:04:21,640 --> 00:04:25,120 Speaker 2: deck and what's the why behind it? What is your 79 00:04:25,240 --> 00:04:29,080 Speaker 2: strong why for something that you are aspiring to right now? 80 00:04:29,120 --> 00:04:31,520 Speaker 2: And maybe if it's time for you to set a 81 00:04:31,520 --> 00:04:34,280 Speaker 2: new goal, what is a new goal that you can 82 00:04:34,360 --> 00:04:38,040 Speaker 2: set that you have a strong why to go after? 83 00:04:38,600 --> 00:04:40,760 Speaker 2: What is a new goal that you can set that 84 00:04:40,839 --> 00:04:44,520 Speaker 2: you have a strong why to go after? And now 85 00:04:44,680 --> 00:04:48,799 Speaker 2: I present you with this week's listener question. This one 86 00:04:49,040 --> 00:04:52,839 Speaker 2: comes from Lindsey and is very relevant to what I 87 00:04:53,080 --> 00:04:56,440 Speaker 2: just spoke about. She says, when you find yourself in 88 00:04:56,480 --> 00:04:59,359 Speaker 2: the ramp up to an anxiety spiral, I call it 89 00:04:59,440 --> 00:05:04,479 Speaker 2: heading up roller coaster. What are common calming techniques. Common 90 00:05:04,560 --> 00:05:08,760 Speaker 2: calming techniques in your toolbox to help you calm the 91 00:05:08,800 --> 00:05:11,960 Speaker 2: nerves and get a solid night's sleep. That has always 92 00:05:12,000 --> 00:05:14,320 Speaker 2: been one of my biggest hurdles with anxiety throughout my life. 93 00:05:14,400 --> 00:05:17,679 Speaker 2: When the anxiety is high, the sleep is way low 94 00:05:17,960 --> 00:05:22,960 Speaker 2: and potentially dangerous. So any tips tricks you can offer 95 00:05:23,240 --> 00:05:28,880 Speaker 2: to this recovering perfectionist would be greatly appreciated. Okay, what 96 00:05:29,080 --> 00:05:31,000 Speaker 2: do I do when I'm in an anxiety spiral? 97 00:05:31,160 --> 00:05:34,000 Speaker 1: Literally? I get it, I feel you. I've been there 98 00:05:34,080 --> 00:05:34,720 Speaker 1: many times. 99 00:05:35,360 --> 00:05:39,680 Speaker 2: The thing that I am always asking myself candidly is 100 00:05:39,920 --> 00:05:43,840 Speaker 2: what is it that's within your control? And that might 101 00:05:43,920 --> 00:05:48,000 Speaker 2: be something that is actually quite minute, But when you 102 00:05:48,040 --> 00:05:51,599 Speaker 2: can focus on that thing, that reminds you that you 103 00:05:51,760 --> 00:05:57,159 Speaker 2: have the opportunity to do something period. So in the 104 00:05:57,200 --> 00:06:01,839 Speaker 2: circumstance I just described, when I felt as though I 105 00:06:01,880 --> 00:06:05,479 Speaker 2: couldn't control anything and that there was a lot of unknown, 106 00:06:06,040 --> 00:06:09,640 Speaker 2: I asked myself, Okay, what can I do right now? 107 00:06:09,960 --> 00:06:12,360 Speaker 2: What I could do before I started running was warm 108 00:06:12,440 --> 00:06:15,479 Speaker 2: up appropriately instead of brushing that off. What I could 109 00:06:15,520 --> 00:06:18,680 Speaker 2: do was write down things that I knew to be 110 00:06:18,800 --> 00:06:22,200 Speaker 2: true as well. I called these I am statements so 111 00:06:22,920 --> 00:06:25,600 Speaker 2: it wasn't my first time going out and running six miles. 112 00:06:25,680 --> 00:06:28,320 Speaker 2: So that morning I wrote down, you are capable of 113 00:06:28,400 --> 00:06:31,599 Speaker 2: running six miles. I wrote down, you have all of 114 00:06:31,640 --> 00:06:35,200 Speaker 2: the tools you need to run these miles appropriately. That 115 00:06:35,320 --> 00:06:38,560 Speaker 2: meant also taking the time to organize my gear, make 116 00:06:38,640 --> 00:06:41,040 Speaker 2: sure I have everything that I could need so that 117 00:06:41,120 --> 00:06:44,280 Speaker 2: I was equipped for the task at hand, laying things 118 00:06:44,279 --> 00:06:48,479 Speaker 2: out like shorts, bodyguide, a sports spra, the sneakers, socks, 119 00:06:48,640 --> 00:06:51,800 Speaker 2: my go to open ear headphones, that sort of stuff. 120 00:06:52,120 --> 00:06:55,760 Speaker 2: So see how I'm describing different aspects of my preparation 121 00:06:55,960 --> 00:06:59,159 Speaker 2: process that give the control back to me when it 122 00:06:59,160 --> 00:07:02,560 Speaker 2: feels like it is beyond the I am statements are 123 00:07:02,600 --> 00:07:06,680 Speaker 2: super helpful. The asking yourself what is within my control 124 00:07:06,800 --> 00:07:11,840 Speaker 2: in this situation super helpful. And just remembering also at 125 00:07:11,840 --> 00:07:14,560 Speaker 2: the end of the day that no matter how you feel, 126 00:07:14,920 --> 00:07:16,760 Speaker 2: you are not alone in how you feel, that there 127 00:07:16,800 --> 00:07:19,360 Speaker 2: are other people that share in this experience, that have 128 00:07:19,440 --> 00:07:24,840 Speaker 2: their own experience with anxiety and feeling frantic and chaotic, 129 00:07:25,080 --> 00:07:30,520 Speaker 2: and sometimes just remembering that that can be a major help. 130 00:07:31,000 --> 00:07:35,680 Speaker 2: I hope those two tricks tips helped you. And again 131 00:07:35,960 --> 00:07:40,000 Speaker 2: remember you're not alone. I want your listener questions, so 132 00:07:40,080 --> 00:07:43,520 Speaker 2: submit them. You can always email your questions your thoughts, 133 00:07:43,760 --> 00:07:46,520 Speaker 2: send a love note to Hello at hurdle dot us. 134 00:07:47,160 --> 00:07:49,400 Speaker 2: I'm over at Emily Abadi and of course the show 135 00:07:49,480 --> 00:07:51,240 Speaker 2: is over at Hurdle Podcast. 136 00:07:51,680 --> 00:07:54,960 Speaker 1: Another hurdle conquered. Catch you guys next time. 137 00:08:00,560 --> 00:08:03,520 Speaker 2: Be in my here