1 00:00:22,000 --> 00:00:25,400 Speaker 1: Hey everyone, Emily a body here. You are listening to 2 00:00:25,920 --> 00:00:29,680 Speaker 1: five Minute Friday from Hurdle. Good morning, Hello, good afternoon, 3 00:00:29,760 --> 00:00:32,080 Speaker 1: good evening. Whenever you are listening to this, I'm happy 4 00:00:32,080 --> 00:00:36,839 Speaker 1: that you're here. Truly, this has been I was thinking 5 00:00:36,880 --> 00:00:41,320 Speaker 1: back on this journey. We're almost seven years of hurdling 6 00:00:41,440 --> 00:00:43,720 Speaker 1: here and there are some of you that have been 7 00:00:43,760 --> 00:00:48,040 Speaker 1: listening to the show since day one at the very 8 00:00:48,080 --> 00:00:52,240 Speaker 1: top of twenty eighteen. So whether you are an og 9 00:00:52,520 --> 00:00:57,040 Speaker 1: hurdler or a new hurdler, I couldn't be doing this 10 00:00:57,320 --> 00:00:59,880 Speaker 1: if it wasn't for you, and you need to know 11 00:01:00,120 --> 00:01:04,920 Speaker 1: that you are appreciated. This week on five Minute Friday, 12 00:01:05,120 --> 00:01:08,600 Speaker 1: I want to talk a little bit about procrastination. It 13 00:01:08,720 --> 00:01:11,880 Speaker 1: is something that we are all guilty of. For me, 14 00:01:12,360 --> 00:01:16,640 Speaker 1: I'm procrastinating across the board lately. I procrastinate in the 15 00:01:16,680 --> 00:01:19,560 Speaker 1: mornings when it comes to going through my morning routine. 16 00:01:19,800 --> 00:01:24,000 Speaker 1: I procrastinate big scary things when it comes to sitting 17 00:01:24,000 --> 00:01:28,880 Speaker 1: down at my desk. And yes, I too procrastinate going 18 00:01:28,880 --> 00:01:33,160 Speaker 1: out to work out. Yet I know this to be 19 00:01:33,360 --> 00:01:38,440 Speaker 1: true when I scratch procrastination, when I get my ducks 20 00:01:38,440 --> 00:01:40,720 Speaker 1: in a row and get the thing done that I 21 00:01:40,760 --> 00:01:45,560 Speaker 1: am more often than not putting off. I am always 22 00:01:45,959 --> 00:01:50,240 Speaker 1: thankful that I did, And so I want to share 23 00:01:50,320 --> 00:01:54,800 Speaker 1: a tool that I've been using lately called the sixty 24 00:01:55,080 --> 00:02:00,160 Speaker 1: second switch. Say it's an early morning and I have 25 00:02:00,160 --> 00:02:03,480 Speaker 1: have caved in too reaching for my phone. Now, I 26 00:02:03,600 --> 00:02:06,120 Speaker 1: don't sleep next to my phone. I sleep where my 27 00:02:06,160 --> 00:02:08,840 Speaker 1: phone is far enough away that I have to get 28 00:02:08,960 --> 00:02:11,640 Speaker 1: up to reach it. It sits on a charging pad 29 00:02:11,720 --> 00:02:15,480 Speaker 1: across the room in my bedroom. Yet I am in 30 00:02:15,520 --> 00:02:19,280 Speaker 1: this phase of waking up early, and that means before 31 00:02:19,320 --> 00:02:22,080 Speaker 1: my alarm, and in my head that means, oh, I 32 00:02:22,120 --> 00:02:26,120 Speaker 1: have this gifted thirty minutes, and you know exactly what 33 00:02:26,160 --> 00:02:30,080 Speaker 1: I should be doing with that gifted thirty minutes, mindlessly scrolling. 34 00:02:30,560 --> 00:02:33,320 Speaker 1: Now we know this is a bad idea for many reasons. Right, 35 00:02:33,360 --> 00:02:35,239 Speaker 1: if you pick up your phone first thing in the morning, 36 00:02:35,280 --> 00:02:40,519 Speaker 1: you're instantly overwhelmed, sensory overload, to say the least, you're. 37 00:02:40,320 --> 00:02:42,040 Speaker 2: Looking at what other people are doing. 38 00:02:42,120 --> 00:02:46,280 Speaker 1: Maybe that comparison trap spiral starts to happen, and that 39 00:02:46,480 --> 00:02:50,320 Speaker 1: is no way to peacefully start your day. Even if 40 00:02:50,360 --> 00:02:54,000 Speaker 1: you don't reach and immediately go to social media, if 41 00:02:54,080 --> 00:02:56,639 Speaker 1: you check your inbox, if you look at text messages 42 00:02:56,639 --> 00:02:59,200 Speaker 1: that maybe you missed after you crossed for the night. 43 00:02:59,280 --> 00:03:02,480 Speaker 1: All of these things can certainly be a jarring way 44 00:03:02,840 --> 00:03:07,320 Speaker 1: to start things off. And so recently, as I have 45 00:03:07,400 --> 00:03:09,880 Speaker 1: admittedly been doing the thing that I'm not the most 46 00:03:09,919 --> 00:03:13,080 Speaker 1: proud of, which is reaching for my phone, I will 47 00:03:13,120 --> 00:03:18,120 Speaker 1: do the sixty second switch. So in practice, this looks 48 00:03:18,160 --> 00:03:20,880 Speaker 1: like if I am sitting at my desk and realize 49 00:03:20,919 --> 00:03:23,440 Speaker 1: that I'm not doing what I intend to do, or 50 00:03:23,480 --> 00:03:25,960 Speaker 1: if I'm on my phone and it's early in the morning, 51 00:03:26,200 --> 00:03:30,600 Speaker 1: or if I am watching my zillionth episode of The 52 00:03:30,600 --> 00:03:33,919 Speaker 1: Bear and know that there's something else on my radar 53 00:03:34,360 --> 00:03:37,720 Speaker 1: that I genuinely want to be doing. Instead, I do 54 00:03:37,840 --> 00:03:41,400 Speaker 1: the sixty second switch. I look at the clock, whether 55 00:03:41,440 --> 00:03:43,960 Speaker 1: it's on my phone or on the wall or wherever, 56 00:03:44,520 --> 00:03:48,160 Speaker 1: and I say, all right, you have sixty seconds, and 57 00:03:48,320 --> 00:03:51,839 Speaker 1: I give myself that one minute to take a few 58 00:03:51,840 --> 00:03:55,800 Speaker 1: deep breaths kind of wean off whatever it is that 59 00:03:55,920 --> 00:03:59,920 Speaker 1: my mind is procrastinating with, and then I get up 60 00:04:00,520 --> 00:04:01,680 Speaker 1: and that's it. 61 00:04:01,680 --> 00:04:02,960 Speaker 2: It's nothing too crazy. 62 00:04:03,320 --> 00:04:07,400 Speaker 1: But by saying to myself, Okay, it's time for the switch, 63 00:04:08,240 --> 00:04:12,360 Speaker 1: I recognize what's about to happen. I go into mental 64 00:04:12,400 --> 00:04:16,600 Speaker 1: preparation mode and then I move on. It's not rocket 65 00:04:16,600 --> 00:04:19,560 Speaker 1: science here, but it is the thing that is me 66 00:04:19,760 --> 00:04:24,479 Speaker 1: consciously recognizing Okay, this isn't serving me. Now I have 67 00:04:24,560 --> 00:04:29,039 Speaker 1: the opportunity to do something else instead. Procrastination gets all 68 00:04:29,080 --> 00:04:33,080 Speaker 1: of us and you are not alone in the frustration 69 00:04:33,160 --> 00:04:35,560 Speaker 1: that goes hand in hand with that. But know that 70 00:04:36,080 --> 00:04:41,080 Speaker 1: you can make that sixty second switch at any given moment. 71 00:04:41,200 --> 00:04:44,440 Speaker 1: And so I'm curious my prompt for this week, how 72 00:04:44,440 --> 00:04:47,960 Speaker 1: has procrastination been playing a part in your day to day? 73 00:04:48,360 --> 00:04:51,960 Speaker 1: And is the sixty second switch something that you can implicate? 74 00:04:52,200 --> 00:04:56,719 Speaker 1: Where are you procrastinating most often? Maybe think about or 75 00:04:56,760 --> 00:05:01,599 Speaker 1: identify the cause of that, and then ask yourself, can 76 00:05:01,640 --> 00:05:06,200 Speaker 1: I implement the sixty second switch? And now we've got 77 00:05:06,240 --> 00:05:08,919 Speaker 1: to listen our question. This one comes from Jen in 78 00:05:09,000 --> 00:05:12,320 Speaker 1: Los Angeles. She says, due to the amount of travel 79 00:05:12,400 --> 00:05:14,240 Speaker 1: I have in my job, I do a lot of 80 00:05:14,320 --> 00:05:18,400 Speaker 1: running on hotel treadmills. If I'm working for a time 81 00:05:18,440 --> 00:05:20,839 Speaker 1: goal for a half marathon, should I use a pace 82 00:05:20,880 --> 00:05:24,719 Speaker 1: guide utilizing my previous race in parentheses, I'm looking to 83 00:05:24,720 --> 00:05:28,000 Speaker 1: shave three minutes off of my half or the pace 84 00:05:28,040 --> 00:05:31,240 Speaker 1: guide for my goal time intuitively, it makes sense for 85 00:05:31,279 --> 00:05:33,520 Speaker 1: me to use the pace guide for my goaltime, but 86 00:05:33,600 --> 00:05:36,400 Speaker 1: it definitely does drain me a bit more, especially on 87 00:05:36,520 --> 00:05:39,800 Speaker 1: the tempo speed run days. Thank you for all you 88 00:05:39,880 --> 00:05:44,680 Speaker 1: do for women in sport, Jen, Well, Jen, your intuition 89 00:05:44,920 --> 00:05:48,599 Speaker 1: is right now, three minutes is a considerable amount of time, 90 00:05:48,640 --> 00:05:52,040 Speaker 1: which might sound silly to some, but it definitely takes 91 00:05:52,080 --> 00:05:54,120 Speaker 1: effort to get there. That means that we need to 92 00:05:54,160 --> 00:05:56,960 Speaker 1: be picking up the pace a little bit. So while 93 00:05:57,000 --> 00:06:01,360 Speaker 1: these faster paces may feel more difficult, your goal here 94 00:06:01,560 --> 00:06:05,119 Speaker 1: is to run fast to get fast. Inversely, I say 95 00:06:05,160 --> 00:06:09,000 Speaker 1: this with the caveat that you need to remember to 96 00:06:09,240 --> 00:06:13,719 Speaker 1: run your regular slow days slow and that just because 97 00:06:13,720 --> 00:06:17,600 Speaker 1: you're going for a faster time in the half marathon 98 00:06:18,080 --> 00:06:21,280 Speaker 1: does not mean that overall all of your runs need 99 00:06:21,320 --> 00:06:24,800 Speaker 1: to be faster. Ensure that you are giving your body 100 00:06:24,880 --> 00:06:27,920 Speaker 1: the time that it needs to recover between efforts, and 101 00:06:28,080 --> 00:06:31,480 Speaker 1: trust me, the rest will click with time. With time, 102 00:06:32,000 --> 00:06:35,480 Speaker 1: those faster efforts that right now are really starting to 103 00:06:35,560 --> 00:06:36,040 Speaker 1: drain you. 104 00:06:36,040 --> 00:06:38,320 Speaker 2: A bit, they'll become a little bit easier. 105 00:06:38,760 --> 00:06:41,320 Speaker 1: But to go after your goal, you've got to get 106 00:06:41,360 --> 00:06:43,760 Speaker 1: uncomfortable and you've got to try to do the hard 107 00:06:43,800 --> 00:06:46,720 Speaker 1: things and trust me, where there's a why, there's a way, 108 00:06:46,800 --> 00:06:49,719 Speaker 1: and it sounds to me like you've got a strong 109 00:06:50,040 --> 00:06:54,240 Speaker 1: why toward your big goal. I want to remind you 110 00:06:54,279 --> 00:06:56,640 Speaker 1: that there are two places where hurdlers can connect. So 111 00:06:56,680 --> 00:06:58,120 Speaker 1: if you have something like this that you want to 112 00:06:58,200 --> 00:07:00,720 Speaker 1: chat with other like minded women about, head on over 113 00:07:00,800 --> 00:07:03,400 Speaker 1: to the Super Secret Hurdler's Facebook group. The link to 114 00:07:03,480 --> 00:07:06,240 Speaker 1: that is in the show notes or in the comments 115 00:07:06,240 --> 00:07:08,760 Speaker 1: of the Weekly Hurdle, which comes out every single Friday. 116 00:07:09,040 --> 00:07:12,000 Speaker 1: It's a great place to engage with other awesome people. 117 00:07:12,160 --> 00:07:16,040 Speaker 1: So the Super Secret Hurdler's Facebook Group say that finds 118 00:07:16,080 --> 00:07:18,600 Speaker 1: Fast or the comments of the Weekly Hurdle both places 119 00:07:18,600 --> 00:07:20,800 Speaker 1: for you to connect in community. 120 00:07:21,120 --> 00:07:22,080 Speaker 2: Make sure you're. 121 00:07:21,920 --> 00:07:24,640 Speaker 1: Following along with Hurdle over on social It's at Hurdle Podcast, 122 00:07:24,680 --> 00:07:28,200 Speaker 1: I am over at Emily a Body Another hurdle conquered. 123 00:07:28,600 --> 00:07:29,640 Speaker 2: Catch you guys next time.