1 00:00:19,440 --> 00:00:23,200 Speaker 1: Hey, everybody, Emily Badi here. You are listening to five 2 00:00:23,239 --> 00:00:29,560 Speaker 1: minute Friday from Hurdle. What a week, obviously, man, you 3 00:00:29,560 --> 00:00:32,640 Speaker 1: can hear it in my voice. I have been NonStop 4 00:00:32,800 --> 00:00:38,000 Speaker 1: this week and I'm so happy to albeit temporarily, be 5 00:00:38,120 --> 00:00:42,600 Speaker 1: back in Brooklyn before heading down to DC to cap 6 00:00:42,760 --> 00:00:46,120 Speaker 1: off a wild, wild seven days. 7 00:00:46,520 --> 00:00:47,919 Speaker 2: It started in Boston. 8 00:00:48,520 --> 00:00:52,280 Speaker 1: I then went to San Francisco and Cooper Tino to 9 00:00:52,360 --> 00:00:57,800 Speaker 1: Apple Park, and then on Friday this afternoon, if you're 10 00:00:57,840 --> 00:01:00,520 Speaker 1: listening to this in real time, I'm head down to 11 00:01:00,600 --> 00:01:04,679 Speaker 1: DC to host a conversation for every Woman's Marathon. We 12 00:01:04,760 --> 00:01:08,920 Speaker 1: are premiering a documentary this weekend at the DC Film Fest, 13 00:01:08,920 --> 00:01:10,560 Speaker 1: and if your local to the area and you want 14 00:01:10,560 --> 00:01:15,080 Speaker 1: to come run with us on Saturday, April twenty sixth, 15 00:01:15,400 --> 00:01:20,320 Speaker 1: The information is in the show notes. So let's got 16 00:01:20,360 --> 00:01:23,360 Speaker 1: Oh my goodness, I'm so discombobulated. I feel like my 17 00:01:23,520 --> 00:01:27,520 Speaker 1: head is in all of these separate cities simultaneously right now. 18 00:01:28,240 --> 00:01:30,000 Speaker 1: When I tell you I did not want to do 19 00:01:30,080 --> 00:01:31,880 Speaker 1: the run that I had to do or that was 20 00:01:31,920 --> 00:01:37,160 Speaker 1: on my training plan on Thursday, that is the biggest understatement. 21 00:01:37,240 --> 00:01:39,280 Speaker 1: My body is tired. I am tired, but. 22 00:01:39,880 --> 00:01:40,840 Speaker 2: I knew that I. 23 00:01:42,319 --> 00:01:44,200 Speaker 1: Didn't want to do it in the moment, but I 24 00:01:44,280 --> 00:01:47,000 Speaker 1: knew my future self would be happy if I did. 25 00:01:47,480 --> 00:01:52,520 Speaker 1: And so I went downstairs in the hotel on Thursday 26 00:01:52,520 --> 00:01:58,000 Speaker 1: morning and could not have been more excited to see 27 00:01:58,240 --> 00:02:01,920 Speaker 1: my buddy Joan Samuelson. So, for those of you who 28 00:02:01,920 --> 00:02:06,400 Speaker 1: don't know Jonie, she is the first woman to ever 29 00:02:06,840 --> 00:02:11,280 Speaker 1: win gold in the Olympic Marathon. She ran the inaugural 30 00:02:11,440 --> 00:02:15,440 Speaker 1: Woman's Olympic Marathon in nineteen eighty four in Los Angeles. 31 00:02:15,720 --> 00:02:18,760 Speaker 1: We met at the top of twenty twenty four when 32 00:02:18,800 --> 00:02:21,200 Speaker 1: I actually sat down with her for the show. 33 00:02:21,600 --> 00:02:23,160 Speaker 2: A link that episode in the show notes. 34 00:02:23,200 --> 00:02:27,200 Speaker 1: And so since then we have continuously run into each 35 00:02:27,240 --> 00:02:29,600 Speaker 1: other all around the world. We both ran in Tokyo 36 00:02:30,200 --> 00:02:34,200 Speaker 1: last year, and then ran into each other again in 37 00:02:34,400 --> 00:02:37,680 Speaker 1: Los Angeles, and then again in New York and so 38 00:02:37,760 --> 00:02:40,960 Speaker 1: many times. So now we have this running joke that 39 00:02:41,040 --> 00:02:44,520 Speaker 1: wherever I go, I will see Joni there. We actually 40 00:02:44,560 --> 00:02:47,160 Speaker 1: also saw one another at the top of the week 41 00:02:47,280 --> 00:02:50,200 Speaker 1: in Boston, and so I did not know that Jonie 42 00:02:50,240 --> 00:02:55,120 Speaker 1: would also be in town for Apple's global closure rings day. 43 00:02:55,400 --> 00:02:58,840 Speaker 2: She went to campus yesterday. 44 00:02:58,960 --> 00:03:01,840 Speaker 1: I'm like trying to get my straight here to talk 45 00:03:01,880 --> 00:03:05,000 Speaker 1: to employees, and so I was elated to see her 46 00:03:05,000 --> 00:03:06,239 Speaker 1: in the lobby yesterday morning. 47 00:03:06,400 --> 00:03:08,440 Speaker 2: Unexpectedly, she looked at me. 48 00:03:08,600 --> 00:03:10,200 Speaker 1: I was dressed to go for this run that I 49 00:03:10,240 --> 00:03:12,600 Speaker 1: wasn't super stoked to go on, and she said, are 50 00:03:12,639 --> 00:03:14,120 Speaker 1: you willing to wait five minutes? 51 00:03:14,160 --> 00:03:19,400 Speaker 2: And I said absolutely, So she went up and changed. 52 00:03:19,520 --> 00:03:22,400 Speaker 1: We went out for this run, and it is so 53 00:03:22,680 --> 00:03:27,959 Speaker 1: amazing what happens when you have an accountability partner. When 54 00:03:28,000 --> 00:03:30,440 Speaker 1: I reiterate, I wasn't looking forward to this run, and 55 00:03:30,440 --> 00:03:34,360 Speaker 1: it ended up being such a joy, and we went 56 00:03:34,600 --> 00:03:39,960 Speaker 1: for longer than I had even anticipated would be possible 57 00:03:40,080 --> 00:03:45,600 Speaker 1: for me. Thursday morning, we got into talking and Jonie 58 00:03:45,880 --> 00:03:48,240 Speaker 1: was telling me about the questions that she knew that 59 00:03:48,320 --> 00:03:51,480 Speaker 1: she would answer on this panel, highlighting some of her 60 00:03:51,760 --> 00:03:55,680 Speaker 1: favorite moments in her running career, and I was so 61 00:03:56,240 --> 00:03:59,640 Speaker 1: lost in the best of ways in our conversation, having 62 00:03:59,640 --> 00:04:05,400 Speaker 1: a pin moment thinking about how this career has enabled 63 00:04:05,400 --> 00:04:09,400 Speaker 1: and empowered me to cross paths with so many inspiring, 64 00:04:09,600 --> 00:04:15,120 Speaker 1: remarkable individuals. But more than that, on the buddy tip, truly, 65 00:04:15,480 --> 00:04:17,880 Speaker 1: when I tell you, maybe it's not in the moment, 66 00:04:17,960 --> 00:04:19,359 Speaker 1: so maybe you're not going to wake up in the 67 00:04:19,360 --> 00:04:22,359 Speaker 1: morning and every day you're going to meet someone to 68 00:04:22,440 --> 00:04:25,640 Speaker 1: get in your movement, that's totally fine. But do you 69 00:04:25,680 --> 00:04:28,560 Speaker 1: have people that you can talk about what's important to 70 00:04:28,640 --> 00:04:30,920 Speaker 1: you when it comes to your health. Do you have 71 00:04:31,000 --> 00:04:35,080 Speaker 1: someone that you can rap about your weekly workouts with, 72 00:04:35,520 --> 00:04:39,359 Speaker 1: or maybe you're nutrition with, or talking about your mental health, 73 00:04:39,400 --> 00:04:44,240 Speaker 1: whether that be a friend or a licensed professional. Right, 74 00:04:44,760 --> 00:04:49,080 Speaker 1: all of these different accountability buddies can be so important 75 00:04:49,200 --> 00:04:53,400 Speaker 1: on your health journey. And so yesterday on my journey, 76 00:04:53,520 --> 00:04:57,279 Speaker 1: I could not have been more grateful that it brought 77 00:04:57,320 --> 00:05:01,760 Speaker 1: me to Jonie and I I am sharing this with 78 00:05:01,800 --> 00:05:07,560 Speaker 1: you not just because admittedly soft flex, but also because 79 00:05:08,160 --> 00:05:12,680 Speaker 1: it is an opportunity, truly an opportunity for us to 80 00:05:12,839 --> 00:05:14,200 Speaker 1: lean on each other. 81 00:05:14,320 --> 00:05:14,760 Speaker 2: Every day. 82 00:05:14,760 --> 00:05:17,839 Speaker 1: You're not going to wake up feeling your brightest, shiniest, 83 00:05:17,920 --> 00:05:22,120 Speaker 1: most wonderful self, and that's okay, that's normal, that's to 84 00:05:22,200 --> 00:05:26,280 Speaker 1: be expected, and that is when we have that golden 85 00:05:26,440 --> 00:05:31,400 Speaker 1: chance to lean on our people. And so my question 86 00:05:31,440 --> 00:05:34,560 Speaker 1: for you this week is where can you bring someone 87 00:05:34,560 --> 00:05:38,240 Speaker 1: into the fold? How can you lean on your people 88 00:05:38,400 --> 00:05:42,800 Speaker 1: to go after something that you really want again, how 89 00:05:42,800 --> 00:05:46,960 Speaker 1: can you involve more people on your journey to living 90 00:05:47,040 --> 00:05:52,920 Speaker 1: your healthiest, happiest, most motivated life. And now a listener question. 91 00:05:53,640 --> 00:05:54,240 Speaker 2: Hi, Emily. 92 00:05:54,440 --> 00:05:56,800 Speaker 1: My name is Ruth, and I'm a longtime listener of 93 00:05:56,839 --> 00:05:59,839 Speaker 1: the show. I'm a beginner runner and I recently started 94 00:06:00,000 --> 00:06:02,880 Speaker 1: training for a five K. I'm reaching out because I'm 95 00:06:02,880 --> 00:06:05,520 Speaker 1: frustrated that my pace is not improving as fast as 96 00:06:05,520 --> 00:06:07,839 Speaker 1: I want it to be. I apologize if you've already 97 00:06:07,839 --> 00:06:11,160 Speaker 1: covered this in a previous podcast episode, but I'm curious 98 00:06:11,279 --> 00:06:15,400 Speaker 1: to know what determines how much your pace improves. Is 99 00:06:15,440 --> 00:06:18,279 Speaker 1: it mileage on your feet and durance level strength training. 100 00:06:18,520 --> 00:06:21,560 Speaker 1: I appreciate any insights you have. Thank you for all 101 00:06:21,560 --> 00:06:25,400 Speaker 1: that you do, Ruth. So, Ruth, it sounds like you 102 00:06:25,440 --> 00:06:29,799 Speaker 1: have a pretty solid understanding of what the contributing factors 103 00:06:29,880 --> 00:06:32,640 Speaker 1: can be. All of those things that you just listed 104 00:06:32,800 --> 00:06:37,040 Speaker 1: can help improve timing when it comes to your speed. 105 00:06:37,200 --> 00:06:41,040 Speaker 1: So getting in more mileage obviously make sure that you're 106 00:06:41,040 --> 00:06:43,919 Speaker 1: following that Golden rule, which is no more than a 107 00:06:44,080 --> 00:06:48,159 Speaker 1: ten percent increase on overall weekly mileage week over week. 108 00:06:48,279 --> 00:06:51,559 Speaker 1: So if you're running three miles a week right now, 109 00:06:52,120 --> 00:06:54,440 Speaker 1: then you should not be running more than three point 110 00:06:54,480 --> 00:06:58,159 Speaker 1: three to three the next week, and then maybe three point. Okay, 111 00:06:58,200 --> 00:06:59,919 Speaker 1: my quick math is going to fail me in this moment, 112 00:07:00,080 --> 00:07:03,400 Speaker 1: but you get the picture. Strength training can also be 113 00:07:03,560 --> 00:07:07,480 Speaker 1: a major unlock for runners, mostly I would argue in 114 00:07:07,560 --> 00:07:12,680 Speaker 1: an injury prevention capacity, but also strengthening your posterior chain 115 00:07:12,800 --> 00:07:16,320 Speaker 1: is going to be majorly helpful since you are engaging 116 00:07:16,320 --> 00:07:21,440 Speaker 1: that muscle group on the move. And then, yes, speedwork helps. 117 00:07:21,720 --> 00:07:24,760 Speaker 1: If you want to become a faster runner, you need 118 00:07:24,880 --> 00:07:29,679 Speaker 1: to make sure that you're taking some time to run faster. 119 00:07:29,920 --> 00:07:33,360 Speaker 1: Right nothing changes if nothing changes. So I'm not saying 120 00:07:33,680 --> 00:07:36,120 Speaker 1: if you want to run a nine minute mile and 121 00:07:36,240 --> 00:07:38,440 Speaker 1: right now you run a ten minute mile, that you 122 00:07:38,480 --> 00:07:41,760 Speaker 1: should be only running nine minute miles all the time. 123 00:07:41,880 --> 00:07:45,920 Speaker 1: Absolutely not. But you will need to touch faster pieces 124 00:07:45,960 --> 00:07:49,240 Speaker 1: with an interval work which will then improve both your 125 00:07:49,320 --> 00:07:55,680 Speaker 1: running efficiency and running economy, which means greater cardiovascular efficiency. 126 00:07:56,160 --> 00:07:58,240 Speaker 1: Now I know when I say workouts that kid, that 127 00:07:58,480 --> 00:08:01,000 Speaker 1: bring about many questions. What are the different types of 128 00:08:01,000 --> 00:08:04,280 Speaker 1: workouts that I can do to better my speed? Things 129 00:08:04,320 --> 00:08:08,720 Speaker 1: like hill repeats, interval workouts, threshold sessions. All of this 130 00:08:08,800 --> 00:08:11,640 Speaker 1: can help, but it's most important that you reach out 131 00:08:11,640 --> 00:08:14,320 Speaker 1: to a coach one on one if you have any 132 00:08:14,320 --> 00:08:15,960 Speaker 1: specific goal in mind. I want to make sure that 133 00:08:16,000 --> 00:08:20,400 Speaker 1: you're getting the individualized advice that you need to go 134 00:08:20,520 --> 00:08:23,040 Speaker 1: after your big goals. 135 00:08:23,400 --> 00:08:25,200 Speaker 2: Last thing I'll say here is that just like. 136 00:08:25,120 --> 00:08:26,640 Speaker 1: You're not going to be running fast all the time, 137 00:08:26,680 --> 00:08:29,080 Speaker 1: in order to get faster, you also need to be 138 00:08:29,600 --> 00:08:34,520 Speaker 1: mindful about your easy runs, which means that you need 139 00:08:34,559 --> 00:08:36,640 Speaker 1: to take your foot off the gas a few times 140 00:08:36,640 --> 00:08:40,160 Speaker 1: a week. Right. You don't want to overdo it on 141 00:08:40,240 --> 00:08:42,520 Speaker 1: the days that you're really just supposed to be putting 142 00:08:42,520 --> 00:08:48,520 Speaker 1: in time on feet. Take your easy runs easy again. 143 00:08:48,559 --> 00:08:53,320 Speaker 1: I'll say that one more time, take your easy runs easy. 144 00:08:53,360 --> 00:08:55,520 Speaker 1: By taking it easy on the easy days, it'll allow 145 00:08:55,600 --> 00:08:57,800 Speaker 1: you to run hard on the days that you want 146 00:08:57,800 --> 00:09:01,120 Speaker 1: to run hard. You want to make sure that everyone 147 00:09:01,880 --> 00:09:06,080 Speaker 1: embraces the purpose that it's supposed to have. I hope 148 00:09:06,120 --> 00:09:10,320 Speaker 1: this helps be patient. Listen, I heard that phrase in there. 149 00:09:10,440 --> 00:09:12,560 Speaker 1: It's not happening as fast as I wanted to happen, 150 00:09:12,960 --> 00:09:15,120 Speaker 1: and more often than not, there's a reason for that. 151 00:09:15,280 --> 00:09:19,559 Speaker 1: So take a deep breath, let your shoulders relax, give 152 00:09:19,600 --> 00:09:21,720 Speaker 1: yourself a good pep talk. Remember you're the person that 153 00:09:21,760 --> 00:09:25,080 Speaker 1: talks to yourself the most in any given day. Be 154 00:09:25,120 --> 00:09:27,760 Speaker 1: proud of yourself just for getting out there, you know. 155 00:09:28,800 --> 00:09:31,280 Speaker 1: Make sure you're following along with hurdle over on social. 156 00:09:31,360 --> 00:09:33,840 Speaker 1: It's at Hurdle Podcast, I am over at Emily a 157 00:09:33,880 --> 00:09:37,320 Speaker 1: Body and with that, another hurdle conquered. 158 00:09:37,760 --> 00:09:38,800 Speaker 2: Catch you guys next time.