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Speaker 1: Know why you're doing it, because if you don't, you're

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Speaker 1: going to get a few weeks in and be like

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Speaker 1: this isn't worth it? And keep that very present with yourself.

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Speaker 2: Hey, everybody, emilya body here. You are listening to another

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Speaker 2: installment of Hurdle Moment from Hurdle, a whileness focused podcast

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Speaker 2: where I connect with everyone from your favorite athletes to

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Speaker 2: top experts and industry CEOs about their highest highs, toughest moments,

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Speaker 2: and everything in between. We all go through hurdles in life,

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Speaker 2: and my goal through these discussions is to empower you

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Speaker 2: to better navigate yours and move with intention so that

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Speaker 2: you can stride towards your own big potential and of

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Speaker 2: course have some fun along the way. For Didy's episode,

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Speaker 2: I am calling in my coach for the London Marathon.

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Speaker 2: Her name is Rebecca Stowe. Stowe is based in New York.

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Speaker 2: She's also a coach for Nike NYC and we have

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Speaker 2: known each other for a few years now. So when

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Speaker 2: I was looking to take this training cycle in a

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Speaker 2: different direction, getting one on one coaching to go after

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Speaker 2: whatever my best may be this time around, I was

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Speaker 2: excited to reach out to this beautiful human to get

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Speaker 2: things going. With years of experience, including running in college,

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Speaker 2: Stowe is here to answer all of your marathon training questions,

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Speaker 2: ranging from do I need different sneakers for different workouts?

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Speaker 2: Do my socks matter? How often should I be hydrating?

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Speaker 2: What do I have to do if I need to

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Speaker 2: shift my schedule around? How am I supposed to balance

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Speaker 2: running with other things in my life when it feels

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Speaker 2: like it is all that I am doing? Plus Kurt

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Speaker 2: three tips for beginner marathoners, and so much more. I

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Speaker 2: love this conversation. It's always fun to sit down with

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Speaker 2: a friend or for the show. I also do want

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Speaker 2: to note that listen. I know selfishly that right now

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Speaker 2: on the show there is an influx of running content.

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Speaker 2: If you have been a hurdler for a while, or

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Speaker 2: if you're relatively new to the pod, I would say

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Speaker 2: that over the last couple of years, I have definitely

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Speaker 2: drifted away from talking so much about running because I

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Speaker 2: want to make sure that I'm covering all aspects of wellness,

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Speaker 2: that I'm being holistic. Now, with that said, I like,

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Speaker 2: I'm sure many of you listening to this am in

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Speaker 2: the thick of marathon training. So I am going to

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Speaker 2: talk about it. It is a huge part of my

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Speaker 2: life and as the person that's behind this microphone bringing

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Speaker 2: you this show, it's something I'm going to talk about.

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Speaker 2: So with all that said, I want you to know

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Speaker 2: I'm here to listen to your feedback. I am here

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Speaker 2: to bring you the best product I can and I'm

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Speaker 2: always open for suggestions. So feel free to hit me

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Speaker 2: up if you've got someone you want me to talk with,

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Speaker 2: if you've got a topic you want to hear more

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Speaker 2: about over on social media at Hurdle Podcast or me

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Speaker 2: over at Emily a Body, And of course the Hurdle

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Speaker 2: email is always open to you as well. You can

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Speaker 2: reach out directly at the address Hello at Hurdle dot

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Speaker 2: u s. I believe that's it for this week. It's

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Speaker 2: time to get to your training questions. I'm amped on this.

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Speaker 2: With that, let's get to hurdling today. I am sitting

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Speaker 2: down with my coach, Rebecca Stow.

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Speaker 1: How you doing today. I'm good. I just finished up

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Speaker 1: a nice little run down the West Side Highway. It's

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Speaker 1: hot as I'll get out out there, but appropriate. That

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Speaker 1: made for a good start and made for a good start.

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Speaker 2: It's appropriate that you did that as we're here today

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Speaker 2: to talk about marathon training.

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Speaker 1: Yeah, I have to get mine into I.

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Speaker 2: Have to get what are you running?

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Speaker 1: What are you running? New York again? Field trip, home, territory?

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Speaker 2: How are we feeling good?

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Speaker 1: Yeah, I've been taking a minute to figure out like

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Speaker 1: what I want running to look like in my life.

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Speaker 1: So it's not about me today talking about my marathoning,

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Speaker 1: but definitely is beneficial as a coach to also kind

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Speaker 1: of have that same experience.

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Speaker 2: I think let's touch on that real quick, because I

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Speaker 2: do feel like at times we all have to answer

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Speaker 2: that question for ourselves, Like we all have to evaluate

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Speaker 2: what role it's going to play for a season, and

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Speaker 2: sometimes that role shifts. So when you say I have

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Speaker 2: to evaluate what role running is going to play in

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Speaker 2: my life right now, how has that maybe shifted from

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Speaker 2: what it looked like last year or the year before.

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Speaker 1: Yeah. I spent a lot of my life trying to

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Speaker 1: run at an Olympic level and push the track kind

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Speaker 1: of side of things, and so I wasn't certain if

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Speaker 1: marathoning and getting into the roads like this was something

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Speaker 1: I wanted to do and then at what capacity or

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Speaker 1: like intensity, And so I kind of just took a

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Speaker 1: year where I was focusing on doing my job, which

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Speaker 1: is coaching and giving back that and realized that the

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Speaker 1: missing piece for myself, Like it really hones me and

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Speaker 1: I learn a lot about how to be a better

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Speaker 1: coach by doing my own training, and so I kind

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Speaker 1: of felt like, Okay, now I establish what it looks

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Speaker 1: like for me to really focus on giving everything to

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Speaker 1: other people and recognizing I needed my own training to

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Speaker 1: give back to myself in order to give to other people.

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Speaker 1: So just trying to kind of find that balance and prioritization,

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Speaker 1: I guess more than anything. Yeah.

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Speaker 2: Yeah, as your coaching has picked up, you've done a

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Speaker 2: lot more of it within the last few years. How

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Speaker 2: do you find that time outside of running? Because I

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Speaker 2: would assume that if you're coaching running and then like

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Speaker 2: you also give back to yourself through running, Like sometimes

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Speaker 2: something's got to give and you've got to find some

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Speaker 2: other way to take care of yourself that doesn't involve

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Speaker 2: running running.

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Speaker 1: Yeah, that's why I got a dog so I can

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Speaker 1: go for walks.

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Speaker 2: Yeah.

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Speaker 1: No, I mean, I am like more than happy to

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Speaker 1: like live and breathe it. It's just it's actually getting

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Speaker 1: to see other people enjoy it and accomplish that is

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Speaker 1: enough to like take me away from my own experience

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Speaker 1: with running. It kind of fun to be like empowered

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Speaker 1: and motivated by what other people are doing. So, I

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Speaker 1: don't know, I don't don't have a ton of hobbies.

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Speaker 1: I probably should figure something out. I did get rollerblades recently,

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Speaker 1: so I have some blades. Yeah, just so you know,

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Speaker 1: maybe we could go for a blade.

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Speaker 2: You could take King for some blading.

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Speaker 1: Yeah, I gotta figure out how to stop first, So

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Speaker 1: I'm not gonna take King yet, but not just yet.

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Speaker 2: And then the last thing to touch on before we

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Speaker 2: start getting into some of these hurdler marathon training questions

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Speaker 2: is you have a really big role this year within

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Speaker 2: the New York community as far as Nike. You work

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Speaker 2: with Nike to coach some of their Saturday long runs.

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Speaker 2: How has that shaken up for you?

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Speaker 1: So? Yeah, Week three on tap tomorrow, which is like

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Speaker 1: amazing that it's flying by so quickly. We're already in

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Speaker 1: week three. But it's great. We've got a good little team,

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Speaker 1: and Jess Woods and I worked together for a really

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Speaker 1: long time and brought in a few other community kind

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Speaker 1: of like coaches that are doing an excellent amazing job. Like,

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Speaker 1: it's been fun to see two hundred plus people out

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Speaker 1: on the streets again together after such a long hiatus

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Speaker 1: of that kind of energy. And for me, it's really

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Speaker 1: just like the new faces and the new reasons for

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Speaker 1: why people are out there and what it means to them,

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Speaker 1: and getting to hear these little blips and stories and

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Speaker 1: connect and again and be like selfishly motivated and empowered

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Speaker 1: kind of like by what everyone's doing collectively.

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Speaker 2: Definitely, Jess has been on the show before. I'm going

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Speaker 2: to link to Jess's episodes in the show notes. We've

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Speaker 2: definitely dabbled in some training questions as well, So if you,

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Speaker 2: for some reason are looking for even more content than

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Speaker 2: what Stowe and I are about to get into, you

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Speaker 2: can check on over to the show notes and go

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Speaker 2: to check out those episodes. All right, so this is

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Speaker 2: a Hurdler requested episode specific to marathon training. Before we

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Speaker 2: dive into these cues, one last question, do you want

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Speaker 2: to give us a summation of like running and you

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Speaker 2: up to this point so they know what experiences are.

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Speaker 1: Coming in us? Succinctly? Yeah, I ran the University of Kansas.

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Speaker 1: I qualified to the twenty twelve Olympic Trials and the steeplechase,

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Speaker 1: moved out to the East Coast to run professionally with

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Speaker 1: you grew up out here, which is form like the

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Speaker 1: New Year's New York Track Club that recently kind of

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Speaker 1: died out, and then moved to New York and have

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Speaker 1: been kind of training on my own a little bit

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Speaker 1: over the last few years and tried to qualify back

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Speaker 1: to the twenty twenty trials, just missed it, but ran

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Speaker 1: some personal kind of best in coaching myself with the

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Speaker 1: help of a few other really amazing women to that place. So, yeah,

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Speaker 1: running for me is just finding myself and being the

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Speaker 1: best version of myself. Yeah, that's kind of me and

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Speaker 1: running it's more of like a relationship than anything.

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Speaker 2: How do you come back to the relationship you mentioned?

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Speaker 2: Just missing it? Yeah, and sometimes when we fall short

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Speaker 2: of our goals, the relationship can feel a little tumultuous.

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Speaker 2: How did you come back to your anchor in running,

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Speaker 2: the anchor that brings you back to the sport after

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Speaker 2: dealing with such a hardship and coming short of that goal.

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Speaker 1: I think the thing that I really was getting to

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Speaker 1: and I actually was I had listened to your conversation

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Speaker 1: with Emma Bates recently and just talking about like it's

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Speaker 1: more about the person that you are becoming within that

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Speaker 1: and enjoying that process. And so even before the end

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Speaker 1: of that track career, this the final season, I really

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Speaker 1: felt like I embodied like everything I have done through

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Speaker 1: this that was the important stuff and like if if

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Speaker 1: this happens, if it doesn't happen, I came to a

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Speaker 1: contentment with myself and the process that I had gone

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Speaker 1: through and an enjoyment, And I mean, that's what I

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Speaker 1: hope that I also give back to the athletes and

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Speaker 1: the people that I work with in their own training

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Speaker 1: is helping to recognize that it's more about making sure

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Speaker 1: that you're setting up a process that is personal and

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Speaker 1: associates to your values and what matters to you. That

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Speaker 1: also puts you in a place to be like the

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Speaker 1: best version of yourself. And then if whatever happens, like

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Speaker 1: obviously it's really fun to accomplish those goals and see

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Speaker 1: them come to fruition, and hopefully it all happens at once,

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Speaker 1: but if it doesn't, you still did it all in

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Speaker 1: the way that was authentic to yourself and like empowers

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Speaker 1: you to be your best self.

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Speaker 2: So yeah, I think we're going to touch on this

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Speaker 2: a little bit more and we talk about motivation later,

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Speaker 2: but it's that overarching concept that the journey kind of

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Speaker 2: is the destination. Like if you don't enjoy the process,

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Speaker 2: then achieving a goal isn't going to feel as sweet.

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Speaker 2: And you need to be grounded in what your why

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Speaker 2: is so that you can go after and show up,

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Speaker 2: because sixteen fourteen weeks is a lot of time compared

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Speaker 2: to the three four or five hours you're going to

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Speaker 2: be out there on race day. Absolutely, Okay, heard their questions.

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Speaker 2: There's a lot of them, but I know I have

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Speaker 2: a qualified individual and to talk through this with me.

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Speaker 2: Let's start by talking Let's start by talking gear. A

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Speaker 2: lot of questions coming in about choosing sneakers and if

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Speaker 2: you need different sneakers or how many pairs you should have,

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Speaker 2: So why don't we break down why someone may want

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Speaker 2: more than one pair of shoes in their rotation.

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Speaker 1: Yeah, I think it's important to always have kind of

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Speaker 1: different purposes for each shoe that you're wearing, plus having

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Speaker 1: even a day to kind of cycle through and let

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Speaker 1: the foam and everything recover after a session. So I personally,

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Speaker 1: recommend if you can afford it, right to have one

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Speaker 1: or two just pretty neutral training shoe that you're going

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Speaker 1: to use and then something else that has maybe a

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Speaker 1: plate in it, be it plastic or carbon fiber if

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Speaker 1: you're trying to really get after it on another day. Right,

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Speaker 1: So the purpose of the session that you're doing will

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Speaker 1: influence the shoe that you're using, and at the same

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Speaker 1: time also your structure and so like what you need personally,

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Speaker 1: and if you're I've had a number of athletes ask

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Speaker 1: like do I have to be in the alpha fly?

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Speaker 2: Like, no, you don't.

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Speaker 1: You do not have to be an alpha fly, Like

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Speaker 1: they're coming to me, this is hurting that I'm like,

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Speaker 1: don't wear that shoe. Wear a different shoe, even though

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Speaker 1: that is what it is meant for. Right, It doesn't

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Speaker 1: help you if it's not putting you in a place

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Speaker 1: to be able to do what you need to do.

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Speaker 1: So it depends on personal needs, right, and your health

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Speaker 1: comes first, So you need to find the shoe that

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Speaker 1: fits for you. But ideally being able to cycle through

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Speaker 1: a few and have different shoes to play with within

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Speaker 1: your training regimens.

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Speaker 2: Right, and so typically speaking, also worth keeping in mind

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Speaker 2: if you're leaning into something like tempo or speedwork, you

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Speaker 2: may be looking at a lighter option than your neutral

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Speaker 2: workhorse that you're doing, maybe all of your base milagion,

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Speaker 2: your long milagion, that kind of thing. So keeping that

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Speaker 2: in mind and something else to touch on, you were saying,

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Speaker 2: you know athletes coming doing me like, do I need

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Speaker 2: to wear the alpha fly. There's a lot of research actually,

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Speaker 2: and I'll link this study in the show notes, but

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Speaker 2: that regardless of what your foot type is, the most

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Speaker 2: important thing about your sneaker is that you feel comfortable

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Speaker 2: in it. So even if you were to go to

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Speaker 2: a running specialty shop, which is a great option for

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Speaker 2: someone who's trying to figure out what their goldilock sneaker is,

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Speaker 2: if they tell you that you pronate, but you put

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Speaker 2: on a shoe that is made with stability in mind

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Speaker 2: and it just doesn't feel right for you. The most

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Speaker 2: important thing is that you find a shoe that you

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Speaker 2: feel good in physically and that will result in less injury.

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Speaker 2: So I'll link that study in the show notes, but

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Speaker 2: definitely finding something that you feel comfortable in and be

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Speaker 2: honest with yourself about that. I remember when I was

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Speaker 2: younger and I would like totally want to buy sneakers

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Speaker 2: just based on how they love oh yeah, or in

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Speaker 2: what everybody else is. We're fair, Yeah, that's fair. And

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Speaker 2: then I like got to a point where I was like, A,

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Speaker 2: I'm shopping for sneakers that are too small. Yeah, let's

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Speaker 2: touch on that real quick. Running sneakers, typically we're shopping

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Speaker 2: at least a half size up.

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Speaker 1: Yeah. Yeah. I always say a thumb snail length from

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Speaker 1: like the end of your toe just because and then

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Speaker 1: obviously that toe box. You want to see your foot

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Speaker 1: sitting flush, like you don't want to be spilling out

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Speaker 1: the sides of that toe box, and that's at loading, right,

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Speaker 1: So just kind of being aware of how you're moving

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Speaker 1: and how your foot is changing, even within your run

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Speaker 1: or within your like run walk. Right, it's going to swell,

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Speaker 1: it's gonna the dimension of it will change, So be

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Speaker 1: aware of fitting your shoe to that sizing.

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Speaker 2: Right. So, for instance, I'm a I have a larger foot,

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Speaker 2: I would say, although people are probably gonna de me

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Speaker 2: and be like, I have this size pot too. I

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Speaker 2: have a woman's ten street show, but I run in

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Speaker 2: a ten and a half sneaker. But I have friends

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Speaker 2: that run a full size up yeah.

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Speaker 1: Yeah, and it might change throughout your training as well,

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Speaker 1: and that could fall back to saying do a little

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Speaker 1: bit more foot strengthening stuff if your art is changing, right,

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Speaker 1: There's so many pieces we could get into with it.

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Speaker 1: But from a shoe perspective, absolutely you want a half

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Speaker 1: size or so, and beyond shoes, other important gear. Kind

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Speaker 1: of going with that theme of find what feels right

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Speaker 1: for you.

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Speaker 2: So maybe through your training you learn that you're a

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Speaker 2: five or six in short person, and someone else might

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Speaker 2: learn that they're a split short person. Like do whatever

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Speaker 2: feels right for you, find your comfort zone and that

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Speaker 2: token advice that we hear all the time. Test out

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Speaker 2: your gear, figure out what works for you, because the

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Speaker 2: last thing you want to do is put on something

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Speaker 2: new on like your big race moment.

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Speaker 1: Yeah yeah, and try it all different weathers and all

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Speaker 1: of these things to right.

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Speaker 2: So great tip.

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Speaker 1: I mean, you never know what race day is going

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Speaker 1: to hold, and so something that you might do really

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Speaker 1: well in the rain, but it doesn't do well x right,

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Speaker 1: So play with it and have a few different options too, right,

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Speaker 1: don't just get so I think the biggest thing you

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Speaker 1: can do with marathon training is be flexible, as flexible

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Speaker 1: as possible within obviously your scheduled flexibility kind of, so

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Speaker 1: you have multiple options.

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Speaker 2: And I'm staring at you right now and you're wearing

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Speaker 2: a hat, which I think is something that someone should

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Speaker 2: do throughout training. Test out accessories as well, Like I

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Speaker 2: know that if it's raining, I need to be wearing

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Speaker 2: a hat because the rain not being in my eyes

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Speaker 2: is a total mental Like it helps me so much

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Speaker 2: to be like, oh, you can do this, Like your

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Speaker 2: face is dry. The rest of me might be soaked,

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Speaker 2: but please, with these temperatures outside right now in New York,

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Speaker 2: I'm used to being soaked. Yeah, I'm not used to

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Speaker 2: being pelted in the face with water. So accessories also, like,

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Speaker 2: there's nothing too small that you can't trial.

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Speaker 1: Out absolutely during Maratha glasses as well, huge, just because

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Speaker 1: you can relax your and that's even just knowing that

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Speaker 1: you're not tensing is going to change, like the physiology elsewhere.

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Speaker 2: Yeah, Well, the less tense you can be, yes, the better.

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Speaker 2: That's the goal. And you mentioned a flexibility in marathon

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Speaker 2: training being really important. This is going to segue us

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Speaker 2: into a listener question that came in about adjusting your

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Speaker 2: training plan. If I'm traveling during the week and I

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Speaker 2: know that I won't be able to do my long

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Speaker 2: runs on the weekend, is it safe to pack them

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Speaker 2: a little closer together?

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Speaker 1: Have we had to discuss this week? Oh?

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Speaker 2: Have we had to this? Have we had to do this,

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Speaker 2: We've had to do this?

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Speaker 1: I would say it's fine. Yeah, Obviously you want to

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Speaker 1: make sure that you're recovering from the prior session. You're

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Speaker 1: wanting to look at the overall load from week to

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Speaker 1: week so that you're not jumping. If you've only been

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Speaker 1: doing twenty miles one week, you don't want to double

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Speaker 1: back that longer and then be doing forty the following

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Speaker 1: week right that time on feet. But like I said,

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Speaker 1: the flexibility is important, and you have to make marathoning

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Speaker 1: as a community runner right fit into your lifestyle. And

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Speaker 1: so that's why I think honestly that most of the

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Speaker 1: time I end up with private clients that I work

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Speaker 1: with because they are trying to do multiple things at

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Speaker 1: high levels and they're trying to live their life and

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Speaker 1: be able to go on a vacation but still do

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Speaker 1: their marathon training and just having that sounding board, so

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Speaker 1: no problem. I would recommend two to three days if

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Speaker 1: possible between those sessions. But if you're also keeping them

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Speaker 1: nice and aerobic, your body can recover. As long as

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Speaker 1: you're structurally sound and you're strong, you've been doing it right.

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Speaker 2: Yeah, And that brings us into the idea or the

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Speaker 2: concept that every run, as Bennett says, has a purpose. Right,

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Speaker 2: So if you are going out and treating your long

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Speaker 2: run like a tempo run and doing those longer tempo

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Speaker 2: workouts within two to three days of each other, that

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Speaker 2: can be a lot on your body. So know what

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Speaker 2: the purpose of your run is before going into it.

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Speaker 1: That's so important, absolutely absolutely. Knowing why you're doing something

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Speaker 1: also just feeds your confidence and your ability to execute

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Speaker 1: it right. And when you're in the middle of it,

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Speaker 1: why am I out here?

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Speaker 2: Oh?

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Speaker 1: I know, like the number of times I've done a

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Speaker 1: session personally when I'm like, my arms are heavy, my

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Speaker 1: legs are heavy. No, that's what you want, Rebecca, That's

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Speaker 1: the purpose of this. Like you can continue in that

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Speaker 1: because that's what we're trying to get out of it.

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Speaker 1: That knowledge is power and important for you. Yeah.

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Speaker 2: But yeah, yeah, something else to touch on here. We're

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Speaker 2: talking where it's like tempo and long runs important. Maybe

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Speaker 2: to answer this listener question that came in. I'm a

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Speaker 2: beginner runner. I'm training for my first marathon. Do I

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Speaker 2: need to have different types of workouts in my training plan?

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Speaker 2: Or can I just hit a mileage goal every week.

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Speaker 1: It's probably a little more complex than just a straightforwar

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Speaker 1: alread answer on that. I want to know where you've

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Speaker 1: come from, if you've been doing other types of training,

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Speaker 1: if you go to classes and you've been doing different

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Speaker 1: modalities of like cross training and stuff, if you're getting

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Speaker 1: those systems hit in other ways, because there is a

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Speaker 1: potential danger to overworking one system, right. Your body needs

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Speaker 1: that kind of variability in order to from like a

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Speaker 1: nervous system perspective, be able to operate appropriately. So at

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Speaker 1: the same vein, if you haven't been doing higher force

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Speaker 1: work when you're running really fast, you're generating more force

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Speaker 1: into the ground. That's more like kind of trauma to

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Speaker 1: your body, right, And if you haven't been doing that,

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Speaker 1: throwing that in there on top of adding all of

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Speaker 1: the time on your feet that you're doing to get

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Speaker 1: all the other mileagen could be detrimental as well. So

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Speaker 1: it's not kind of a one size fits all I

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Speaker 1: can't answer that question in like a yes it's fine

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Speaker 1: but or no it's not. But I think take a

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Speaker 1: account of what you've done and where you're, where you're at,

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Speaker 1: where you're coming from. And obviously the marathon is ninety

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Speaker 1: eight percent aerobic, so that's a huge, huge part of it.

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Speaker 1: And if you're just looking to say I want to

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Speaker 1: be able to finish this and run this far, yeah,

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Speaker 1: but if it's like, oh, I've run X and I'm

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Speaker 1: trying to run why, then you might need to start

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Speaker 1: changing it up a little bit more. Yeah.

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Speaker 2: I mean this all alludes to the fact that every

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Speaker 2: person is their own person. Everyone is going to have

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Speaker 2: their own needs. So if you are gearing up for

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Speaker 2: a marathon and it's your first or your fiftieth, it

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Speaker 2: is extremely helpful to talk to someone one on one

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Speaker 2: to get some advice about maybe what you should be doing,

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Speaker 2: where you should be going, what kind of workouts you

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Speaker 2: should be incorporating. I'm not saying that everyone needs to

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Speaker 2: hire a coach, especially if you don't have those kind

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Speaker 2: of means, but just going for like a one on

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Speaker 2: one one time with someone to ask some questions, sit

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Speaker 2: down with an expert and get advice that's tailored to

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Speaker 2: you and where you're at is really really important. And

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Speaker 2: that could be even someone like maybe a physical therapist

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Speaker 2: that works with a lot of runners, Like, go to

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Speaker 2: someone that's a qualified expert, not just someone that like

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Speaker 2: runs a lot on social media.

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Speaker 1: Yeah, yeah, absolutely. And it's interesting with the beginner question.

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Speaker 1: I'm lucky that I work with kindergarteners all the way

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Speaker 1: up to people who have been running or moving their

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Speaker 1: bodies for fifty sixty years, right, And so you have

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Speaker 1: to think about it in that sense too, Like if

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Speaker 1: you had a little kid who's just starting to do

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Speaker 1: something in your brand new they're not going to do

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Speaker 1: the exact same thing as the person who's been doing

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Speaker 1: it for years and years and years. Right. Do that

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Speaker 1: with the high school program, the freshmen don't get the

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Speaker 1: same program as the seniors.

436
00:22:46,960 --> 00:22:47,120
Speaker 2: Right.

437
00:22:47,440 --> 00:22:52,000
Speaker 1: So just from that perspective, know where you're at, take

438
00:22:52,040 --> 00:22:53,600
Speaker 1: it accordingly.

439
00:22:53,200 --> 00:22:58,880
Speaker 2: Take it accordingly. Okay, Now let's shift our conversation into motivation.

440
00:22:59,359 --> 00:23:02,840
Speaker 2: I as you know, morning Runner, A lot of the

441
00:23:02,920 --> 00:23:05,359
Speaker 2: DMS that I get in are like, how how do

442
00:23:05,400 --> 00:23:08,000
Speaker 2: you get up and do this every day? What is

443
00:23:08,040 --> 00:23:11,200
Speaker 2: your secret to showing up? And this really goes back

444
00:23:11,200 --> 00:23:15,000
Speaker 2: to the idea of motivation. Right, So when you are

445
00:23:15,320 --> 00:23:18,399
Speaker 2: working with clients, when you're coaching and someone says like,

446
00:23:18,440 --> 00:23:20,479
Speaker 2: I just don't feel like I can do it, what

447
00:23:20,520 --> 00:23:22,320
Speaker 2: do you tell them.

448
00:23:22,119 --> 00:23:26,960
Speaker 1: Let's shift that narrative or why why don't you feel

449
00:23:27,040 --> 00:23:30,080
Speaker 1: that you can? Like, we need to reflect on what

450
00:23:30,119 --> 00:23:32,679
Speaker 1: that is. Is it a I literally don't have the

451
00:23:32,720 --> 00:23:34,760
Speaker 1: time in the morning and there's a better time block

452
00:23:34,800 --> 00:23:38,920
Speaker 1: for you. Or is it that you're getting out there

453
00:23:38,920 --> 00:23:40,439
Speaker 1: and you're not able to get enough fueling it in

454
00:23:40,440 --> 00:23:43,560
Speaker 1: the morning, and so it becomes detrimental, Right, we have

455
00:23:43,640 --> 00:23:46,199
Speaker 1: to adjust and see, but I'd say it starts with

456
00:23:46,280 --> 00:23:50,080
Speaker 1: why why can't you? Should we shift that narrative a

457
00:23:50,080 --> 00:23:53,200
Speaker 1: little bit and empower you to believe that you can,

458
00:23:53,440 --> 00:23:55,160
Speaker 1: or say you need to get there and just try

459
00:23:55,200 --> 00:23:56,879
Speaker 1: it to see that you can, because I feel like

460
00:23:56,920 --> 00:24:02,040
Speaker 1: most of it is habit formation and just establishing the habit, right,

461
00:24:02,160 --> 00:24:06,040
Speaker 1: assuming you're you're not undoing the good work that you've

462
00:24:06,040 --> 00:24:09,800
Speaker 1: done by not getting enough sleep or X y Z. Yeah,

463
00:24:09,840 --> 00:24:14,440
Speaker 1: that might sound harsh. I'm not feaning to sound harsh,

464
00:24:14,480 --> 00:24:16,639
Speaker 1: And it's something I personally struggle with too, Like I

465
00:24:16,680 --> 00:24:19,960
Speaker 1: don't love getting up. I like my slow morning, my coffee.

466
00:24:20,160 --> 00:24:24,399
Speaker 1: I also always feel so much better after I've gotten up, moved,

467
00:24:24,400 --> 00:24:25,800
Speaker 1: and never regret that decision.

468
00:24:26,040 --> 00:24:30,359
Speaker 2: Right if someone has the habit, and someone struggles with

469
00:24:30,720 --> 00:24:33,320
Speaker 2: what we all struggle with, which is, oh my god,

470
00:24:34,119 --> 00:24:37,480
Speaker 2: it is mile twelve of this long run and I

471
00:24:37,560 --> 00:24:40,879
Speaker 2: have whatever many left, six left, and it's like that

472
00:24:41,000 --> 00:24:42,879
Speaker 2: moment where they're like, what am I doing? Can I

473
00:24:42,920 --> 00:24:45,720
Speaker 2: keep going blah blah blah blahlah blah blah blah blah.

474
00:24:46,080 --> 00:24:48,320
Speaker 2: Where do you come in with that? Are you a

475
00:24:48,760 --> 00:24:52,240
Speaker 2: mantra person or you a like where do you? Where

476
00:24:52,240 --> 00:24:53,000
Speaker 2: do you root from?

477
00:24:53,560 --> 00:24:59,760
Speaker 1: I'm a decide kind of person, and as long as

478
00:24:59,800 --> 00:25:02,359
Speaker 1: there's not other pieces that really need to be taken

479
00:25:02,359 --> 00:25:05,440
Speaker 1: into to adjust, right, like an injury, Yeah, if it's

480
00:25:05,640 --> 00:25:07,959
Speaker 1: turning into something more, but it's a you set your

481
00:25:07,960 --> 00:25:11,080
Speaker 1: mind and that sounds simple, but it's not. It's like

482
00:25:11,600 --> 00:25:13,800
Speaker 1: I've had to do that on a number of occasions.

483
00:25:13,840 --> 00:25:16,080
Speaker 1: I've had to talk people through that process as well.

484
00:25:16,080 --> 00:25:17,880
Speaker 1: And it's coming to be like, I will do this

485
00:25:18,920 --> 00:25:24,159
Speaker 1: committing not giving yourself the out and then when the

486
00:25:24,240 --> 00:25:27,800
Speaker 1: narrative of like comes back in just being able to

487
00:25:27,800 --> 00:25:30,080
Speaker 1: see it give yourself a little bit of grace and

488
00:25:30,080 --> 00:25:32,199
Speaker 1: say like, no, I committed to this, I'm going to

489
00:25:32,240 --> 00:25:35,560
Speaker 1: do it and being gentle in that way, or sometimes

490
00:25:35,560 --> 00:25:39,119
Speaker 1: it's being like no, you're do this like and it's

491
00:25:39,320 --> 00:25:41,760
Speaker 1: it's hard, Like you have to just kind of be

492
00:25:41,920 --> 00:25:44,000
Speaker 1: with yourself in the moment and give yourself what you

493
00:25:44,080 --> 00:25:47,000
Speaker 1: need and if that's going internally to be able to

494
00:25:47,040 --> 00:25:50,160
Speaker 1: continue to go, if that's like checking yourself out and

495
00:25:50,200 --> 00:25:53,679
Speaker 1: taking in the scene around you to keep yourself moving forward.

496
00:25:54,200 --> 00:25:56,919
Speaker 1: But at the end of the day, it's that deciding

497
00:25:56,960 --> 00:26:02,439
Speaker 1: and then manipulating your attentional focus and your dialogue to

498
00:26:02,920 --> 00:26:04,560
Speaker 1: accomplish the task. Right.

499
00:26:04,880 --> 00:26:07,320
Speaker 2: This goes hand in hand also with the questions that

500
00:26:07,359 --> 00:26:09,639
Speaker 2: will come in about like should I should I be?

501
00:26:09,760 --> 00:26:11,119
Speaker 1: Also should should?

502
00:26:12,920 --> 00:26:16,719
Speaker 2: What is should? What is should? The word should is

503
00:26:16,840 --> 00:26:20,119
Speaker 2: just it's so detrimental for so many reasons. But the

504
00:26:20,320 --> 00:26:24,840
Speaker 2: inquiry should I be running with music or podcasts? Or

505
00:26:24,880 --> 00:26:27,199
Speaker 2: should I not be listening to anything? What do you

506
00:26:27,240 --> 00:26:29,679
Speaker 2: want to do? Yeah? And what works for you and

507
00:26:29,720 --> 00:26:32,360
Speaker 2: what helps your mental state to get you to where

508
00:26:32,400 --> 00:26:34,960
Speaker 2: you need to be. Just because one day running with

509
00:26:35,040 --> 00:26:37,800
Speaker 2: music feels really great doesn't mean that you have to

510
00:26:37,800 --> 00:26:39,520
Speaker 2: do it. Every time. It could mean that there's a

511
00:26:39,560 --> 00:26:42,520
Speaker 2: benefit to running. As I remember when I was a

512
00:26:42,560 --> 00:26:46,119
Speaker 2: younger editor and that buzzy term it was running naked,

513
00:26:46,320 --> 00:26:48,520
Speaker 2: and running naked was just like running without music.

514
00:26:48,560 --> 00:26:53,040
Speaker 1: Literally okay, it was like literally streaking, streaking around the

515
00:26:53,040 --> 00:26:53,920
Speaker 1: West Side Highway.

516
00:26:54,200 --> 00:26:57,600
Speaker 2: That would not go well for me for so many reasons,

517
00:26:57,640 --> 00:27:04,600
Speaker 2: mostly the chafing. But I remember the people wanted tips

518
00:27:04,640 --> 00:27:07,520
Speaker 2: on how to run naked, and I was like, well,

519
00:27:08,000 --> 00:27:09,120
Speaker 2: does it feel good for you?

520
00:27:09,440 --> 00:27:14,280
Speaker 1: Yeah, let's be real, most people don't love running, especially

521
00:27:14,280 --> 00:27:17,359
Speaker 1: when you start. I will never forget my mom. I

522
00:27:17,400 --> 00:27:18,720
Speaker 1: was like, I really don't want to go out and

523
00:27:18,760 --> 00:27:21,520
Speaker 1: do this. I'm like younger. She loves running, and she's like,

524
00:27:21,560 --> 00:27:23,960
Speaker 1: you will learn to love it. And it was just

525
00:27:24,000 --> 00:27:25,840
Speaker 1: kind of like I know I will, and I did,

526
00:27:25,920 --> 00:27:28,040
Speaker 1: and like now I can't imagine my life without it.

527
00:27:28,080 --> 00:27:31,800
Speaker 1: But it's true, like you have to figure out how

528
00:27:32,400 --> 00:27:34,119
Speaker 1: to learn to love it. And for you, that's going

529
00:27:34,160 --> 00:27:36,600
Speaker 1: to look different, right. Everybody needs a little something to

530
00:27:36,640 --> 00:27:38,120
Speaker 1: get you out there. I don't want you to hate

531
00:27:38,600 --> 00:27:42,399
Speaker 1: and dread your run. So fine, if that's being with people,

532
00:27:42,720 --> 00:27:46,400
Speaker 1: if it's being by yourself and running naked, if it's

533
00:27:46,440 --> 00:27:49,160
Speaker 1: like getting away and out whatever it is, and each

534
00:27:49,240 --> 00:27:51,800
Speaker 1: day might look different. It's being again, be flexible.

535
00:28:00,600 --> 00:28:03,200
Speaker 2: Taking a break from today's episode to talk to you

536
00:28:03,359 --> 00:28:07,320
Speaker 2: about my sponsors. First up, Gooder. You know what I'm

537
00:28:07,320 --> 00:28:10,720
Speaker 2: gonna do this week. I'm gonna bury a Gooder giveaway

538
00:28:10,920 --> 00:28:13,320
Speaker 2: in the middle of this ad read. For those of

539
00:28:13,320 --> 00:28:18,760
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540
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541
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542
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543
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Speaker 2: It's a sleek, oversized black aviator that I love not

544
00:28:37,880 --> 00:28:42,440
Speaker 2: only for my runs, but also just running errands. How

545
00:28:42,480 --> 00:28:44,920
Speaker 2: often do I travel that I am trying to bring

546
00:28:45,120 --> 00:28:47,440
Speaker 2: less stuff with me? When I reach for a pair

547
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Speaker 2: of Gooders, I know I have something that is both

548
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549
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550
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551
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552
00:29:03,200 --> 00:29:07,720
Speaker 2: That's goodr dot com slash hurdle. You can get fifteen

553
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554
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555
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556
00:29:19,400 --> 00:29:22,480
Speaker 2: off your next order today. Now I said a giveaway

557
00:29:22,560 --> 00:29:25,920
Speaker 2: and I will stick to my promise. Tag the show

558
00:29:26,040 --> 00:29:31,320
Speaker 2: over on social today Wednesday, August tenth, or tomorrow Thursday,

559
00:29:31,440 --> 00:29:35,840
Speaker 2: August eleventh. I will personally select someone who has shared

560
00:29:36,240 --> 00:29:40,200
Speaker 2: this episode of the show to send out a pair

561
00:29:40,360 --> 00:29:44,480
Speaker 2: of Gooder sunglasses to myself again, do it by end

562
00:29:44,480 --> 00:29:48,880
Speaker 2: of day. Let's call it six pm Eastern on August eleventh,

563
00:29:48,920 --> 00:29:51,560
Speaker 2: and I will announce the winner over on the Hurdle

564
00:29:51,680 --> 00:29:55,720
Speaker 2: podcast Instagram. Also want to give some love to my

565
00:29:55,840 --> 00:30:00,000
Speaker 2: friends over at Open. Open is a digital mindfulness platform

566
00:30:00,040 --> 00:30:04,840
Speaker 2: combining breathwork, meditation, and movement. And honestly, I have been

567
00:30:04,960 --> 00:30:07,880
Speaker 2: peeked on this for the last two and a half

568
00:30:07,920 --> 00:30:10,160
Speaker 2: months or so. You know, I never thought that I

569
00:30:10,240 --> 00:30:13,000
Speaker 2: was the kind of person that could excel at breathwork.

570
00:30:13,040 --> 00:30:15,840
Speaker 2: I always felt like it was a little too woo

571
00:30:15,960 --> 00:30:19,880
Speaker 2: WOOI for me for lack of a better descriptor, and

572
00:30:20,160 --> 00:30:25,520
Speaker 2: now I am hooked. Open makes breathwork feel accessible. They

573
00:30:25,520 --> 00:30:29,240
Speaker 2: have options ranging from literally sixty seconds to something like

574
00:30:29,320 --> 00:30:33,200
Speaker 2: thirty minutes. And now I am leaning into the app

575
00:30:33,400 --> 00:30:36,960
Speaker 2: and doing a breathwork class every single morning to clear

576
00:30:37,040 --> 00:30:39,720
Speaker 2: my head and help me get ready for the day. Also,

577
00:30:39,840 --> 00:30:43,320
Speaker 2: I have noticed a correlation between better quality sleep using

578
00:30:43,520 --> 00:30:46,160
Speaker 2: my whoop strap as well as the days that I

579
00:30:46,280 --> 00:30:49,080
Speaker 2: law the breath work in the Whoop Journal. I'm seeing

580
00:30:49,160 --> 00:30:53,160
Speaker 2: less disturbances in my sleep and I'm also getting longer

581
00:30:53,280 --> 00:30:59,160
Speaker 2: periods of deep and rem sleep. AKA. I am Team Open.

582
00:30:59,640 --> 00:31:04,120
Speaker 2: Period of note, they offer book, live and on demand

583
00:31:04,280 --> 00:31:07,800
Speaker 2: classes and you can connect directly with your teachers during

584
00:31:07,880 --> 00:31:12,200
Speaker 2: in class. Live streams is designed for all levels and

585
00:31:12,440 --> 00:31:15,560
Speaker 2: you can cancel at any time. Now, of course, we

586
00:31:15,600 --> 00:31:18,720
Speaker 2: have an offer for you. You can come take class

587
00:31:18,800 --> 00:31:22,000
Speaker 2: with me. Open is giving Hurdle listeners thirty days free

588
00:31:22,240 --> 00:31:25,000
Speaker 2: when you visit with Open dot com. That's w I

589
00:31:25,600 --> 00:31:30,040
Speaker 2: h O p e n dot com slash Hurdle Again.

590
00:31:30,120 --> 00:31:32,760
Speaker 2: Join me on Open by going to with Open dot

591
00:31:32,800 --> 00:31:35,840
Speaker 2: com slash Hurdle and let me know what you think.

592
00:31:36,120 --> 00:31:49,040
Speaker 2: I'll see you in class. Be flexible. Speaking of being flexible,

593
00:31:50,160 --> 00:31:54,080
Speaker 2: we talked about being social runner, a community runner, and

594
00:31:54,200 --> 00:31:57,840
Speaker 2: also making running a piece of your life, maybe not

595
00:31:57,920 --> 00:32:01,240
Speaker 2: your entire life right, Like, ninety nine point nine percent

596
00:32:01,440 --> 00:32:05,040
Speaker 2: of the people listening to this episode right now are

597
00:32:05,120 --> 00:32:09,480
Speaker 2: more on the beginner to intermediate side of things. But alas,

598
00:32:09,640 --> 00:32:12,920
Speaker 2: regardless of where you are in your marathon journey, it's

599
00:32:13,040 --> 00:32:17,800
Speaker 2: important to find some semblance of balance so that you

600
00:32:17,840 --> 00:32:22,360
Speaker 2: can live your life while going after this goal. I

601
00:32:22,440 --> 00:32:24,600
Speaker 2: get a lot of questions, and I'm sure you are

602
00:32:24,640 --> 00:32:27,760
Speaker 2: working one on one with your athletes about how to

603
00:32:27,840 --> 00:32:30,880
Speaker 2: do both right, how to be a runner training for

604
00:32:30,960 --> 00:32:34,680
Speaker 2: a marathon and a good friend and a good partner

605
00:32:34,880 --> 00:32:37,240
Speaker 2: and someone that's involved in your community beyond running.

606
00:32:37,840 --> 00:32:39,640
Speaker 1: Where do we go with that? Yeah? Yeah, I think

607
00:32:39,680 --> 00:32:44,000
Speaker 1: that's something to sit with. The sports psychologist that I

608
00:32:44,080 --> 00:32:46,080
Speaker 1: worked with when I was competing, and he's just become

609
00:32:46,120 --> 00:32:49,240
Speaker 1: a mentor in many ways challenged me at one point

610
00:32:49,280 --> 00:32:53,240
Speaker 1: when I was speaking to him about balance and he

611
00:32:53,400 --> 00:32:55,400
Speaker 1: was like, wait, wait, wait, wait, wait, is it balance

612
00:32:55,520 --> 00:33:00,240
Speaker 1: or is it prioritization? Right, like hierarchical values and understand

613
00:33:01,040 --> 00:33:03,800
Speaker 1: what is most important to you and then being able

614
00:33:03,840 --> 00:33:10,040
Speaker 1: to again fluidly move between those priorities in the time

615
00:33:10,240 --> 00:33:14,200
Speaker 1: and the way they present, so one week your priorities

616
00:33:14,280 --> 00:33:16,360
Speaker 1: might have to shift a little bit and it's also

617
00:33:16,720 --> 00:33:19,520
Speaker 1: surrounding yourself with people and having the relationships where you

618
00:33:19,520 --> 00:33:24,080
Speaker 1: can communicate authentically and honestly about like what you have

619
00:33:24,200 --> 00:33:26,400
Speaker 1: going on and how to make sure that you're able

620
00:33:26,440 --> 00:33:29,959
Speaker 1: to still check the boxes that you need to and

621
00:33:30,000 --> 00:33:33,800
Speaker 1: have support in that potentially. But I don't know. Balance

622
00:33:34,040 --> 00:33:38,320
Speaker 1: is it's hard because it's almost I feel like then

623
00:33:38,360 --> 00:33:40,920
Speaker 1: you're trying to carry all the plates rather than like

624
00:33:41,400 --> 00:33:43,800
Speaker 1: if you were able to say, this is my priority

625
00:33:43,840 --> 00:33:45,760
Speaker 1: today or in this moment, you can set one of

626
00:33:45,760 --> 00:33:48,920
Speaker 1: those plates down. You're not trying to hold fifty. You

627
00:33:48,960 --> 00:33:53,680
Speaker 1: can just pick up one or two right and then So, yeah,

628
00:33:53,760 --> 00:33:56,760
Speaker 1: I mean, it's knowing for yourself before you jump in,

629
00:33:58,080 --> 00:34:01,360
Speaker 1: what is my goal with this? What is the priority?

630
00:34:01,400 --> 00:34:03,560
Speaker 1: Where does it fall like in that hierarchy of what

631
00:34:03,800 --> 00:34:06,600
Speaker 1: I'm trying to do right now, so that when the

632
00:34:06,680 --> 00:34:08,919
Speaker 1: time comes to make the decision that you have to make,

633
00:34:09,560 --> 00:34:13,319
Speaker 1: be it. No, I'm I'm a partner today and this

634
00:34:13,680 --> 00:34:16,719
Speaker 1: doing this thing is more important than making sure I

635
00:34:16,760 --> 00:34:19,239
Speaker 1: get the workout that was scheduled to do today. I

636
00:34:19,239 --> 00:34:22,759
Speaker 1: can move that workout tomorrow and I can be the

637
00:34:22,840 --> 00:34:25,919
Speaker 1: thing that I need to be now and make sure

638
00:34:25,960 --> 00:34:30,120
Speaker 1: that the priorities are being met.

639
00:34:30,360 --> 00:34:34,560
Speaker 2: Yeah, I love that idea, having like authentic conversations. Yeah,

640
00:34:34,640 --> 00:34:38,799
Speaker 2: that's really important. And to surround yourself with individuals that

641
00:34:39,120 --> 00:34:42,560
Speaker 2: make you feel seen and that understand what's important to

642
00:34:42,560 --> 00:34:46,640
Speaker 2: you instead of maybe giving you like some sort of

643
00:34:47,560 --> 00:34:50,279
Speaker 2: you know, shit for trying to need to pivot or

644
00:34:50,320 --> 00:34:52,600
Speaker 2: do X or Y. Just because it's not a priority

645
00:34:52,640 --> 00:34:54,239
Speaker 2: to them doesn't mean that it's not allowed to be a.

646
00:34:54,239 --> 00:34:57,200
Speaker 1: Priority for you. Yeah, And like owning what you're about,

647
00:34:57,320 --> 00:35:00,480
Speaker 1: like you don't have to have the same and or

648
00:35:00,600 --> 00:35:03,359
Speaker 1: priorities to someone else, but owning it for yourself with

649
00:35:03,400 --> 00:35:05,359
Speaker 1: like no, this is this is important to me. If

650
00:35:05,400 --> 00:35:11,040
Speaker 1: someone doesn't understand that or agree with it, then maybe

651
00:35:11,040 --> 00:35:11,920
Speaker 1: that's it.

652
00:35:11,680 --> 00:35:14,799
Speaker 2: Might just be a season, Yeah, to go different ways

653
00:35:15,360 --> 00:35:19,680
Speaker 2: just for now. Yeah, yeah, I hear that. I think also,

654
00:35:20,320 --> 00:35:23,680
Speaker 2: like you said, balance and practice that definition how that

655
00:35:23,719 --> 00:35:26,359
Speaker 2: looks is going to shift every week. Like tonight, I'm

656
00:35:26,360 --> 00:35:29,120
Speaker 2: going to a concert that starts at seven thirty. I

657
00:35:29,160 --> 00:35:32,320
Speaker 2: mentally have already made this agreement with myself. It's a

658
00:35:32,360 --> 00:35:34,880
Speaker 2: two drink night, and I know I need to be

659
00:35:34,960 --> 00:35:38,000
Speaker 2: up at five thirty tomorrow. But I can do both,

660
00:35:38,160 --> 00:35:40,239
Speaker 2: Like I can go to the concert that is very

661
00:35:40,239 --> 00:35:42,719
Speaker 2: close to my apartment, and then I can come home

662
00:35:42,880 --> 00:35:45,000
Speaker 2: and get rest and wake up and do this other

663
00:35:45,040 --> 00:35:47,480
Speaker 2: thing that's important to me. Yeah, there is a way

664
00:35:47,520 --> 00:35:49,960
Speaker 2: to do both. You just might need to shift what

665
00:35:50,000 --> 00:35:52,200
Speaker 2: that conventionally has looked like before.

666
00:35:52,440 --> 00:35:56,799
Speaker 1: Yeah. Yeah, And admittedly you just have to be better

667
00:35:56,800 --> 00:35:59,640
Speaker 1: at everything you're doing, which is like intimidating in some ways.

668
00:35:59,680 --> 00:36:02,719
Speaker 1: But the same time, I think that's a little bit

669
00:36:02,760 --> 00:36:06,320
Speaker 1: of why people choose to run marathons, is because it's challenging.

670
00:36:06,440 --> 00:36:09,600
Speaker 1: It's like can I can I do it? It's a

671
00:36:09,719 --> 00:36:13,640
Speaker 1: chance to like give yourself something that is really hard

672
00:36:13,680 --> 00:36:16,919
Speaker 1: and meet it and know that you have more there, right,

673
00:36:17,000 --> 00:36:19,960
Speaker 1: And so it's like, yeah, you might have to do

674
00:36:20,000 --> 00:36:24,880
Speaker 1: a little bit more work, but like that's okay, just

675
00:36:25,480 --> 00:36:28,040
Speaker 1: we can be better and we can't. Like it's exciting

676
00:36:28,040 --> 00:36:30,680
Speaker 1: to see ourselves do that. It's intimidating, but it's also

677
00:36:30,760 --> 00:36:31,880
Speaker 1: really exciting.

678
00:36:31,760 --> 00:36:34,920
Speaker 2: And it's just this beautiful season of learning how to

679
00:36:34,960 --> 00:36:38,759
Speaker 2: prioritize yourself something that maybe you're not the best at

680
00:36:38,840 --> 00:36:40,600
Speaker 2: the rest of the year, and then you take those

681
00:36:40,680 --> 00:36:45,560
Speaker 2: lessons in self prioritization with you after you cross that

682
00:36:45,560 --> 00:36:48,600
Speaker 2: finish line, right, and you learn more about boundaries and

683
00:36:48,680 --> 00:36:51,440
Speaker 2: patients and that is you know, that's why people are

684
00:36:51,440 --> 00:36:54,160
Speaker 2: listening to us talk right now? Yeah, all right, next

685
00:36:54,239 --> 00:36:56,360
Speaker 2: question here. I've got recurring blisters.

686
00:36:56,640 --> 00:36:58,359
Speaker 1: Oh those are the worst, man.

687
00:36:58,680 --> 00:37:01,160
Speaker 2: Yeah, what does someone do about recurring blisters? What are

688
00:37:01,160 --> 00:37:03,120
Speaker 2: some things that they should take into consideration if that

689
00:37:03,200 --> 00:37:03,920
Speaker 2: keeps popping up?

690
00:37:05,440 --> 00:37:07,759
Speaker 1: I mean it could be a shoe thing, it could

691
00:37:07,800 --> 00:37:11,799
Speaker 1: be socks and material, right, so checking and making sure

692
00:37:11,840 --> 00:37:15,279
Speaker 1: that you're wearing the right type of sock that's going

693
00:37:15,320 --> 00:37:20,840
Speaker 1: to support not getting those blisters. I'd say always. Second

694
00:37:20,840 --> 00:37:22,759
Speaker 1: skin is kind of my go to if I ever

695
00:37:22,800 --> 00:37:25,400
Speaker 1: have something like that. It's simple. You can buy a whole,

696
00:37:25,440 --> 00:37:28,839
Speaker 1: like two hundred piece pack on Amazon for forty dollars. So,

697
00:37:31,120 --> 00:37:36,360
Speaker 1: I mean that would be probably my recommendation. But luckily

698
00:37:36,400 --> 00:37:40,520
Speaker 1: I haven't had many. So what do you have there?

699
00:37:40,880 --> 00:37:43,839
Speaker 2: I'm not big on blisters, but I will say that

700
00:37:44,360 --> 00:37:46,960
Speaker 2: the thing that has impacted that the most over like,

701
00:37:47,040 --> 00:37:48,600
Speaker 2: you know, the ten or so years that I've been

702
00:37:48,680 --> 00:37:51,960
Speaker 2: running is socks. It's never really been a shoe thing

703
00:37:52,000 --> 00:37:54,279
Speaker 2: for me, but I definitely used to buy like the

704
00:37:54,520 --> 00:37:57,480
Speaker 2: I don't know, ten pack of Oh my god, I'm

705
00:37:57,520 --> 00:38:00,200
Speaker 2: like coming into my young years right now. That was

706
00:38:00,239 --> 00:38:02,240
Speaker 2: the name of the socks that they sold at Costco.

707
00:38:02,320 --> 00:38:06,040
Speaker 2: It was like k Bell k Bell socks. I love

708
00:38:06,080 --> 00:38:07,759
Speaker 2: to bob a body who used to buy them in

709
00:38:07,840 --> 00:38:10,600
Speaker 2: like twenty packs. Anything you could buy in bulk at Costco.

710
00:38:10,640 --> 00:38:11,400
Speaker 1: It's a dad thing.

711
00:38:12,040 --> 00:38:14,480
Speaker 2: It's like I can't leave Target without spending one hundred dollars,

712
00:38:14,480 --> 00:38:16,719
Speaker 2: but my dad can't leave Costco without spending.

713
00:38:16,360 --> 00:38:17,280
Speaker 1: Two hundred dollars.

714
00:38:17,640 --> 00:38:20,400
Speaker 2: So I used to wear just like cotton socks, which

715
00:38:20,800 --> 00:38:24,080
Speaker 2: could be fine normally, but when your feet are sweating

716
00:38:24,160 --> 00:38:28,680
Speaker 2: and swelling, cotton stays wet period, so there was no

717
00:38:28,800 --> 00:38:31,600
Speaker 2: sweat absorption. It just wasn't the right material. So as

718
00:38:31,680 --> 00:38:34,759
Speaker 2: I had started to invest some more in socks, that

719
00:38:34,800 --> 00:38:37,040
Speaker 2: has really paid off for me. We actually posted something

720
00:38:37,040 --> 00:38:39,080
Speaker 2: on the blog. We have a new series called Emily's

721
00:38:39,080 --> 00:38:41,520
Speaker 2: Favorite Picks. We just did a sock one. I'll link

722
00:38:41,560 --> 00:38:44,080
Speaker 2: to that in the show notes. But really finding socks

723
00:38:44,080 --> 00:38:46,560
Speaker 2: and materials that not only have like compression where your

724
00:38:46,600 --> 00:38:49,000
Speaker 2: foot needs it most, but then also just feel like

725
00:38:49,040 --> 00:38:52,400
Speaker 2: supported and like allow your feet to breathe. It's so important,

726
00:38:52,440 --> 00:38:53,680
Speaker 2: has really helped my blister game.

727
00:38:53,760 --> 00:38:56,200
Speaker 1: Yeah, sure that or even just the upper on your shoe.

728
00:38:56,239 --> 00:38:58,200
Speaker 1: If you're sweating a lot, being able to be in

729
00:38:58,320 --> 00:39:01,839
Speaker 1: more breathable upper, check that out. If that's a recurring issue.

730
00:39:01,680 --> 00:39:06,920
Speaker 2: Check it out. Next question, let's talk about rest and recovery.

731
00:39:07,920 --> 00:39:09,880
Speaker 2: Like we were talking about before, when it comes to

732
00:39:09,960 --> 00:39:11,759
Speaker 2: maybe talking one on one with a coach instead of

733
00:39:11,760 --> 00:39:13,960
Speaker 2: just like picking a training plan and following a training plan.

734
00:39:14,200 --> 00:39:15,960
Speaker 2: You might be the kind of person that benefits from

735
00:39:16,000 --> 00:39:19,640
Speaker 2: running three or four days a week. Just because your

736
00:39:19,680 --> 00:39:22,120
Speaker 2: friend that you follow on social media runs six days

737
00:39:22,120 --> 00:39:24,960
Speaker 2: a week doesn't mean that you should be doing that

738
00:39:25,040 --> 00:39:27,400
Speaker 2: as well. When it comes to rest and recovery. What

739
00:39:27,440 --> 00:39:29,840
Speaker 2: are some of the top tips things you keep in

740
00:39:29,880 --> 00:39:32,120
Speaker 2: mind when it comes to coaching or athletes about the

741
00:39:32,160 --> 00:39:33,520
Speaker 2: importance of it.

742
00:39:33,760 --> 00:39:36,080
Speaker 1: Yeah, yeah, I mean you're only as good as the

743
00:39:36,080 --> 00:39:40,880
Speaker 1: way you're recovering. And there is a required amount of

744
00:39:40,960 --> 00:39:44,279
Speaker 1: time for sessions that you need to take, so the

745
00:39:44,280 --> 00:39:46,360
Speaker 1: way that it would be programmed, and even the question

746
00:39:46,400 --> 00:39:50,440
Speaker 1: that we just had about doubling back on your long runs,

747
00:39:50,520 --> 00:39:53,120
Speaker 1: right or the purpose of the sessions and how you're

748
00:39:54,480 --> 00:39:59,520
Speaker 1: organizing those throughout the week that supports your recovery sleep.

749
00:40:00,040 --> 00:40:04,080
Speaker 1: I mean, you can't over over emphasize the importance of that.

750
00:40:04,120 --> 00:40:06,799
Speaker 1: It's the easiest way sleep, sleep, sleep, But if you

751
00:40:06,800 --> 00:40:08,799
Speaker 1: can't do that, there's so many other ways to kind

752
00:40:08,800 --> 00:40:12,360
Speaker 1: of bio hack and be it pledge, sugar stabilization to

753
00:40:12,360 --> 00:40:15,400
Speaker 1: support your recovery, protein and take and all of these

754
00:40:15,480 --> 00:40:21,040
Speaker 1: nutritional things right, But it's also just figuring out for

755
00:40:21,080 --> 00:40:24,920
Speaker 1: yourself how you downregulate and how you kind of engage

756
00:40:24,960 --> 00:40:30,040
Speaker 1: that parasympathetic branch to really rest and digest. And it's again,

757
00:40:30,080 --> 00:40:32,120
Speaker 1: it's one of those personal things, and you have to

758
00:40:32,160 --> 00:40:34,200
Speaker 1: figure out what that looks like for you. If it's

759
00:40:34,239 --> 00:40:37,200
Speaker 1: sitting down and journaling, if it's going to the park

760
00:40:37,239 --> 00:40:39,359
Speaker 1: and just kind of like putting your music in and

761
00:40:39,520 --> 00:40:43,120
Speaker 1: zoning out and going for a nice walk. All of

762
00:40:43,160 --> 00:40:46,719
Speaker 1: the above can be beneficial, but like, you have to

763
00:40:46,800 --> 00:40:49,160
Speaker 1: recover because if not, you're going to you're going to

764
00:40:49,239 --> 00:40:51,520
Speaker 1: end up in a depleted state and it's not actually

765
00:40:51,560 --> 00:40:53,000
Speaker 1: you're not moving yourself forward.

766
00:40:53,239 --> 00:40:56,799
Speaker 2: Yeah, this is the first year that I'm only I'll

767
00:40:56,840 --> 00:40:59,640
Speaker 2: say only because I know that some people do even less.

768
00:40:59,640 --> 00:41:02,520
Speaker 2: But I'm only running four days a week, and I

769
00:41:02,640 --> 00:41:06,520
Speaker 2: definitely at least was running like five, probably six in

770
00:41:06,640 --> 00:41:09,759
Speaker 2: years past, and I just feel like every run that

771
00:41:09,840 --> 00:41:12,960
Speaker 2: I go out and do, I'm the run's purpose is

772
00:41:12,960 --> 00:41:16,279
Speaker 2: being accomplished, which like in years past, when I was

773
00:41:16,280 --> 00:41:20,960
Speaker 2: spreading myself a little thinner, I definitely didn't feel like

774
00:41:21,040 --> 00:41:24,719
Speaker 2: I was constantly able to achieve the purpose of the run.

775
00:41:25,080 --> 00:41:29,200
Speaker 1: Yeah, quality over kind of quantity in that way, you're

776
00:41:29,239 --> 00:41:34,320
Speaker 1: getting really quality miles, You're getting higher level of work.

777
00:41:34,560 --> 00:41:38,719
Speaker 1: The reality is like our bodies interpret stress in the

778
00:41:38,719 --> 00:41:40,880
Speaker 1: way that it is stress, and so you have to

779
00:41:40,960 --> 00:41:44,840
Speaker 1: watch that kind of load throughout your day. Right. It

780
00:41:45,360 --> 00:41:47,399
Speaker 1: can't just say I have to do this today because

781
00:41:47,400 --> 00:41:53,319
Speaker 1: I'm supposed to write. Yeah, It's important to again be

782
00:41:53,400 --> 00:41:57,919
Speaker 1: flexible within that and recognize the full spectrum of your

783
00:41:57,960 --> 00:42:01,520
Speaker 1: life to support that. And maybe the best thing for

784
00:42:01,560 --> 00:42:04,279
Speaker 1: your training is to like, I'm gonna take this day off.

785
00:42:04,320 --> 00:42:06,719
Speaker 1: I'm going to go well for a walk and then

786
00:42:06,719 --> 00:42:08,359
Speaker 1: I'm going to go out with some friends and just

787
00:42:08,400 --> 00:42:11,320
Speaker 1: like have a good time within reason. I'm going to

788
00:42:11,400 --> 00:42:13,640
Speaker 1: jump back in tomorrow and I'm going to be better

789
00:42:13,680 --> 00:42:17,120
Speaker 1: for it. I'm gonna have a better quality session tomorrow. Yeah.

790
00:42:17,160 --> 00:42:20,160
Speaker 2: So, yeah, you know that what you just said about

791
00:42:20,200 --> 00:42:23,520
Speaker 2: stress is a really critical and important takeaway and something

792
00:42:23,560 --> 00:42:25,919
Speaker 2: I learned early on from Wearing My Whoop is that

793
00:42:26,280 --> 00:42:30,120
Speaker 2: we think that stressing the body only comes within activity

794
00:42:30,160 --> 00:42:32,040
Speaker 2: on days that maybe I go out and I do

795
00:42:32,080 --> 00:42:33,880
Speaker 2: a long run, or I do a long session or

796
00:42:34,200 --> 00:42:37,520
Speaker 2: a lot something that's super intense. But really, like you said,

797
00:42:37,640 --> 00:42:41,719
Speaker 2: our body just interprets stress as stress. So if shit

798
00:42:41,760 --> 00:42:44,120
Speaker 2: feels like it's hitting the fan in your life and

799
00:42:44,320 --> 00:42:49,400
Speaker 2: you are stressed just emotionally, that does impact you in

800
00:42:49,920 --> 00:42:53,239
Speaker 2: just as severe of a way. So being mindful about

801
00:42:53,239 --> 00:42:55,480
Speaker 2: what's going on in your life and being okay with

802
00:42:55,520 --> 00:42:57,400
Speaker 2: adjusting the plan. I've said this on the show a

803
00:42:57,400 --> 00:43:00,239
Speaker 2: few times lately. It's something that I'm really sticking and

804
00:43:00,320 --> 00:43:02,560
Speaker 2: something that I've taken away over the last few weeks

805
00:43:02,640 --> 00:43:06,080
Speaker 2: is like, be okay with changing the plan. And as

806
00:43:06,080 --> 00:43:08,879
Speaker 2: someone who personally is like super type A, it can

807
00:43:08,880 --> 00:43:11,160
Speaker 2: be hard to be like, well, I was supposed to

808
00:43:11,160 --> 00:43:12,680
Speaker 2: do this or are I supposed to do that, and

809
00:43:12,719 --> 00:43:15,960
Speaker 2: like pivoting from that, But having grace with yourself and

810
00:43:16,000 --> 00:43:18,239
Speaker 2: knowing that, especially when it comes to marathon training, like

811
00:43:18,239 --> 00:43:20,719
Speaker 2: there's a reason why they have that saying that your

812
00:43:20,719 --> 00:43:23,840
Speaker 2: train is written in pencil, and that's because over the

813
00:43:23,880 --> 00:43:28,040
Speaker 2: course of between fourteen, sixteen, eighteen, twenty weeks. A lot

814
00:43:28,120 --> 00:43:29,920
Speaker 2: is going to happen in your life. So having the

815
00:43:29,960 --> 00:43:32,520
Speaker 2: grace with yourself to know when you need to adjust

816
00:43:32,600 --> 00:43:34,719
Speaker 2: and modify is really really important.

817
00:43:34,960 --> 00:43:37,239
Speaker 1: Yeah, and being able to put those pieces where they

818
00:43:37,280 --> 00:43:39,359
Speaker 1: need to go, Like you can still get them all in,

819
00:43:40,000 --> 00:43:43,040
Speaker 1: but you can get them in in a different format

820
00:43:43,040 --> 00:43:46,799
Speaker 1: than maybe they originally looked. Totally something happened, right, And

821
00:43:47,440 --> 00:43:51,480
Speaker 1: I don't want to create this narrative either that stress

822
00:43:51,560 --> 00:43:53,520
Speaker 1: is a bad thing all the time because you stress

823
00:43:53,560 --> 00:43:56,400
Speaker 1: good stress. We need that and we need to engage

824
00:43:56,400 --> 00:43:58,720
Speaker 1: with stress so that we can see that we can

825
00:43:59,040 --> 00:44:03,320
Speaker 1: meet it, face it, move through it, right, and it's

826
00:44:03,719 --> 00:44:07,319
Speaker 1: it gives us more strength on the other side of

827
00:44:07,320 --> 00:44:10,400
Speaker 1: that stress. Right. But there is that level, that line

828
00:44:10,480 --> 00:44:14,160
Speaker 1: of distress that you have to be aware of, like

829
00:44:14,360 --> 00:44:20,240
Speaker 1: when is this changing and how are we relating to it?

830
00:44:20,320 --> 00:44:23,719
Speaker 1: Like when is it crossing over? And it's becoming detrimental? Right.

831
00:44:23,760 --> 00:44:26,480
Speaker 1: So it's an awareness, it's a self awareness, it's a

832
00:44:26,520 --> 00:44:27,280
Speaker 1: body awareness.

833
00:44:27,320 --> 00:44:31,200
Speaker 2: It's speaking of stress. Yeah, you know when we stress

834
00:44:31,200 --> 00:44:35,800
Speaker 2: our bodies is when we strength train. Strength training question

835
00:44:35,920 --> 00:44:39,280
Speaker 2: coming in should I be doing it? Why is it important?

836
00:44:39,360 --> 00:44:42,759
Speaker 2: And how often do I need to strength train if

837
00:44:42,840 --> 00:44:44,520
Speaker 2: I want to run a marathon?

838
00:44:44,760 --> 00:44:48,640
Speaker 1: Yeah, yeah, I mean tissue capacity. If you look at that,

839
00:44:48,760 --> 00:44:53,120
Speaker 1: it's important just for maintenance and overall health. I was

840
00:44:53,239 --> 00:44:57,279
Speaker 1: recently reading a study in a journal that I get

841
00:44:57,320 --> 00:45:00,680
Speaker 1: sent monthly, and they were talking about muscle cramping in

842
00:45:00,760 --> 00:45:05,840
Speaker 1: marathoners and how it's often coming from muscle damage, not

843
00:45:06,600 --> 00:45:11,760
Speaker 1: dehydration or electrolyte issues. Right, It's coming from this overwhelming

844
00:45:11,840 --> 00:45:14,440
Speaker 1: muscle damage that's happening over the course of this endurance

845
00:45:14,440 --> 00:45:16,320
Speaker 1: training the same systems over and over. So if you

846
00:45:16,360 --> 00:45:18,480
Speaker 1: can utilize strength training in a way to make sure

847
00:45:18,480 --> 00:45:21,640
Speaker 1: that you're you're touching on pure strength and not just

848
00:45:22,000 --> 00:45:26,759
Speaker 1: endurance strength, right, building muscle fibers and just like having

849
00:45:26,760 --> 00:45:30,640
Speaker 1: a really really robust body and strengthen that way, it's

850
00:45:30,680 --> 00:45:33,880
Speaker 1: going to benefit you over the long run. And honestly,

851
00:45:33,920 --> 00:45:36,200
Speaker 1: like getting in the gym and lifting heavy makes you

852
00:45:36,200 --> 00:45:37,960
Speaker 1: feel like a badass, and like once you get in

853
00:45:38,000 --> 00:45:39,839
Speaker 1: there and you get comfortable with it, or even if

854
00:45:39,880 --> 00:45:42,400
Speaker 1: you're doing it at home and you like hit a

855
00:45:42,440 --> 00:45:45,800
Speaker 1: really stellar like ned ball workout and you're like shit, yeah,

856
00:45:45,840 --> 00:45:47,719
Speaker 1: like I'm strong and I can pick that up and

857
00:45:47,760 --> 00:45:51,560
Speaker 1: like I don't know, like there's something amazing about being

858
00:45:52,440 --> 00:45:54,840
Speaker 1: like empowered in that way and be like my body

859
00:45:54,880 --> 00:45:58,200
Speaker 1: is strong and having that chance to interact with yourself differently.

860
00:45:58,840 --> 00:46:01,560
Speaker 1: I don't know. I highly recommend it two times three

861
00:46:01,560 --> 00:46:05,719
Speaker 1: times a week based on what you've been doing, and

862
00:46:06,680 --> 00:46:10,480
Speaker 1: find a trainer that knows how to correlate it with

863
00:46:10,480 --> 00:46:15,959
Speaker 1: with your marathon programming, because it is easy to over overdo. Again,

864
00:46:16,000 --> 00:46:18,879
Speaker 1: we're talking about that total cumulative load and knowing how

865
00:46:18,920 --> 00:46:22,759
Speaker 1: to put together your strength sessions kind of within your

866
00:46:22,800 --> 00:46:25,040
Speaker 1: overall program.

867
00:46:25,120 --> 00:46:27,640
Speaker 2: So two things to double click on. One, If someone's

868
00:46:27,640 --> 00:46:29,440
Speaker 2: listening to this and they're like, Okay, this is starting

869
00:46:29,440 --> 00:46:32,680
Speaker 2: to get really expensive if they're going to try to

870
00:46:32,719 --> 00:46:35,200
Speaker 2: do two to three days a week of strength training

871
00:46:35,200 --> 00:46:38,839
Speaker 2: at home, are we thinking like posterior chain focus? Are

872
00:46:38,840 --> 00:46:42,160
Speaker 2: we thinking core? Like what should they be taking into

873
00:46:42,280 --> 00:46:45,560
Speaker 2: account if they're just like trying to do this on

874
00:46:45,600 --> 00:46:46,359
Speaker 2: their own at home?

875
00:46:47,400 --> 00:46:49,320
Speaker 1: Yeah? Yeah, and we say it.

876
00:46:49,400 --> 00:46:51,560
Speaker 2: Let me just like also disclaim this because I feel

877
00:46:51,560 --> 00:46:53,560
Speaker 2: like I always have to say this, but like this

878
00:46:53,640 --> 00:46:57,680
Speaker 2: is general. These are general takeaways again, Like the best

879
00:46:57,840 --> 00:47:01,080
Speaker 2: thing you can do is talk to someone on one

880
00:47:01,160 --> 00:47:04,200
Speaker 2: about your body. But I recognize and want to make

881
00:47:04,239 --> 00:47:06,279
Speaker 2: sure that we are providing a service for someone who

882
00:47:06,320 --> 00:47:07,880
Speaker 2: feels like they don't have the financial means to go

883
00:47:07,880 --> 00:47:08,560
Speaker 2: about Yeah.

884
00:47:08,640 --> 00:47:13,080
Speaker 1: Yeah, I mean as as a trainer coach, I would

885
00:47:13,080 --> 00:47:15,520
Speaker 1: say a set of bands is going to be one

886
00:47:15,560 --> 00:47:18,160
Speaker 1: of the best things that you can invest in. It's

887
00:47:18,239 --> 00:47:22,719
Speaker 1: like ten dollars and get in and do like glute strengthening,

888
00:47:22,800 --> 00:47:26,440
Speaker 1: do your hamstring stuff, do Achilles calf soliest, like that

889
00:47:26,480 --> 00:47:29,400
Speaker 1: whole calf complex. So yeah, post her chain's huge. The

890
00:47:29,520 --> 00:47:33,520
Speaker 1: hip just the hips in general, can't go wrong there.

891
00:47:33,760 --> 00:47:37,400
Speaker 1: And honestly, the team that Bespoke has built out a

892
00:47:37,440 --> 00:47:41,399
Speaker 1: really nice platform and they have programming that they've put

893
00:47:41,400 --> 00:47:44,080
Speaker 1: together and that's like a really wonderful resource because it's

894
00:47:44,120 --> 00:47:46,240
Speaker 1: all they're doing a really good job with their virtual

895
00:47:46,560 --> 00:47:51,000
Speaker 1: engagement and utilization there. So they have that program kind

896
00:47:51,000 --> 00:47:53,680
Speaker 1: of towards training and it's easy. You can get the

897
00:47:53,719 --> 00:47:55,400
Speaker 1: app and follow along.

898
00:47:55,520 --> 00:47:57,279
Speaker 2: I'll link to that in the in the show notes.

899
00:47:57,320 --> 00:48:00,000
Speaker 2: I've had Dan Giordano, he's the founder of Bespoke here

900
00:48:00,080 --> 00:48:03,200
Speaker 2: New York on the show before. So they have some

901
00:48:03,600 --> 00:48:07,000
Speaker 2: marathon focused strength stuff that could be helpful for all

902
00:48:07,080 --> 00:48:09,640
Speaker 2: of you. And again i'll link to that in the

903
00:48:09,680 --> 00:48:14,920
Speaker 2: show notes. Okay, we're starting to wind down, but we

904
00:48:15,000 --> 00:48:18,400
Speaker 2: need to make sure you said the word electrolytes earlier.

905
00:48:19,200 --> 00:48:22,839
Speaker 2: Question that came in how often should I be hydrating

906
00:48:23,120 --> 00:48:27,680
Speaker 2: during my runs? Obviously hydration bigger picture, electrolytes as well.

907
00:48:28,040 --> 00:48:31,440
Speaker 2: Let's talk about why electrolytes are important and see if

908
00:48:31,440 --> 00:48:34,080
Speaker 2: we can kind of give a loose answer to the

909
00:48:34,160 --> 00:48:36,360
Speaker 2: hydration queue here question.

910
00:48:36,640 --> 00:48:44,120
Speaker 1: Yeah, within training runs, it might look a little different

911
00:48:44,440 --> 00:48:47,240
Speaker 1: race wise, especially when you get to the longer sessions

912
00:48:47,840 --> 00:48:50,760
Speaker 1: forty every forty ish minutes, I like to have somebody

913
00:48:50,800 --> 00:48:55,360
Speaker 1: taking things in, alternating between just water and then a

914
00:48:55,440 --> 00:49:00,920
Speaker 1: carb electrolyte blend right, But anything over like that would

915
00:49:00,920 --> 00:49:02,719
Speaker 1: start somewhere over like an hour and a half. And

916
00:49:02,800 --> 00:49:04,600
Speaker 1: obviously you need to listen to your body and make

917
00:49:04,640 --> 00:49:08,719
Speaker 1: sure that you're getting hydrated ahead of your sessions, and

918
00:49:08,760 --> 00:49:11,720
Speaker 1: then within if you're feeling like you need it, especially

919
00:49:11,760 --> 00:49:15,960
Speaker 1: right now in the city and probably everywhere it is

920
00:49:16,239 --> 00:49:19,600
Speaker 1: very very warm, So listen to your body, stop when

921
00:49:19,640 --> 00:49:24,480
Speaker 1: you need to. But my kind of typical is every

922
00:49:24,480 --> 00:49:25,960
Speaker 1: forty minutes or so, every.

923
00:49:25,800 --> 00:49:28,839
Speaker 2: Forty minutes or so, And you mentioned a carb electrolyte

924
00:49:28,880 --> 00:49:32,880
Speaker 2: option electrolytes super important because they help your muscles fire

925
00:49:33,000 --> 00:49:37,359
Speaker 2: as they are intended to. But everyone sweats differently, right,

926
00:49:37,440 --> 00:49:41,600
Speaker 2: So you're saying, like, alternate between water and some sort

927
00:49:41,640 --> 00:49:46,720
Speaker 2: of electrolyte mix. You learn yourself over time, and so

928
00:49:46,960 --> 00:49:51,040
Speaker 2: someone person A may be a really salty sweater and

929
00:49:51,120 --> 00:49:53,440
Speaker 2: person B may not be, so they may have different

930
00:49:53,520 --> 00:49:57,240
Speaker 2: hydration intake needs. So again, when we were talking about

931
00:49:57,520 --> 00:50:01,279
Speaker 2: testing out all of your gear, testing out nutrition just

932
00:50:01,360 --> 00:50:05,000
Speaker 2: as important. We talked about here electrolytes and water, but

933
00:50:05,080 --> 00:50:07,240
Speaker 2: then also something like running gels.

934
00:50:07,280 --> 00:50:08,480
Speaker 1: There are so many.

935
00:50:08,280 --> 00:50:10,840
Speaker 2: Options out there. How does someone even choose?

936
00:50:11,239 --> 00:50:15,560
Speaker 1: Yeah, if you know that you don't do well with

937
00:50:15,600 --> 00:50:18,839
Speaker 1: a certain type of like sugar blend, right, you can

938
00:50:18,880 --> 00:50:22,439
Speaker 1: obviously look into making sure you're avoiding those things. If

939
00:50:22,440 --> 00:50:24,440
Speaker 1: you prefer to make your own. The number of people

940
00:50:24,480 --> 00:50:27,440
Speaker 1: that I've engaged with that make their own stuff, I mean,

941
00:50:27,680 --> 00:50:32,399
Speaker 1: take from the ultra running community. There's people eating sweet potatoes, right,

942
00:50:32,440 --> 00:50:36,440
Speaker 1: So figure out what works for you. Gel wise, it's

943
00:50:36,920 --> 00:50:40,560
Speaker 1: what sits well. If you've played with it, you've got

944
00:50:40,560 --> 00:50:42,240
Speaker 1: to play with it. Do you do well with caffeine?

945
00:50:42,280 --> 00:50:44,120
Speaker 1: Do you not? You know? Do you like a certain

946
00:50:44,160 --> 00:50:48,000
Speaker 1: flavor over another. It's just again you have to figure

947
00:50:48,000 --> 00:50:50,080
Speaker 1: yourself out. And that's kind of the beauty of what

948
00:50:50,160 --> 00:50:53,080
Speaker 1: MARATHONI is, like the whole thing. It's a big experiment

949
00:50:53,120 --> 00:50:56,160
Speaker 1: for yourself and you get to engage with it. Like

950
00:50:56,239 --> 00:50:58,040
Speaker 1: maybe one of them makes your stomach drop out and

951
00:50:58,040 --> 00:50:59,760
Speaker 1: you're like, I'm never going to have that one again.

952
00:51:00,120 --> 00:51:04,080
Speaker 1: That was an accident, right, not or maybe it wasn't

953
00:51:04,080 --> 00:51:05,680
Speaker 1: even that it was something that you had the night

954
00:51:05,719 --> 00:51:08,600
Speaker 1: before the morning of, and you kind of just kind

955
00:51:08,600 --> 00:51:11,879
Speaker 1: of have to take those as they as they come.

956
00:51:13,360 --> 00:51:15,319
Speaker 1: I think back to when I was in college, my

957
00:51:15,360 --> 00:51:17,520
Speaker 1: freshman year, I thought it was being really good about

958
00:51:17,520 --> 00:51:19,680
Speaker 1: like I'm having lunch. My mom helped me with my

959
00:51:19,760 --> 00:51:22,080
Speaker 1: lunch while growing up, so I almost a little spoiled there.

960
00:51:22,800 --> 00:51:24,200
Speaker 1: But I would get I would always have like a

961
00:51:24,200 --> 00:51:26,479
Speaker 1: big salad at lunch, and I do and then we'd

962
00:51:26,480 --> 00:51:29,480
Speaker 1: go to practice. And for the first like two weeks,

963
00:51:29,640 --> 00:51:32,279
Speaker 1: I just was having stomach like gi issues, right. I

964
00:51:32,280 --> 00:51:33,880
Speaker 1: couldn't figure it out, couldn't figure it out. When to

965
00:51:33,920 --> 00:51:37,480
Speaker 1: the nutritius, They're like, well, a little too much fiber there, right,

966
00:51:37,600 --> 00:51:40,640
Speaker 1: So you got to figure out. I know, I'm divulging

967
00:51:40,680 --> 00:51:43,520
Speaker 1: away from the Jel's question. But it might not always

968
00:51:43,520 --> 00:51:46,600
Speaker 1: be that that's causing some sort of gi distress. So

969
00:51:48,400 --> 00:51:51,160
Speaker 1: speak to a certified nutritionist if that's it. If that's

970
00:51:51,200 --> 00:51:56,160
Speaker 1: what you're looking to kind of hone in on. But yeah,

971
00:51:56,320 --> 00:51:58,960
Speaker 1: you have to play with your your marathon experiment.

972
00:51:59,320 --> 00:52:03,600
Speaker 2: Makes sense, makes sense? Okay, the last question here, Yeah,

973
00:52:04,560 --> 00:52:10,520
Speaker 2: if you had to lean into three different important tips

974
00:52:11,239 --> 00:52:16,319
Speaker 2: for first time marathonors, where do you go with that?

975
00:52:16,560 --> 00:52:17,879
Speaker 2: Where do you go with that? What are your top

976
00:52:17,920 --> 00:52:20,120
Speaker 2: three tips for first time marathonors?

977
00:52:20,160 --> 00:52:29,000
Speaker 1: Coach show man man. Number one, know why you're doing it,

978
00:52:29,120 --> 00:52:31,879
Speaker 1: because if you don't, you're going to get a few

979
00:52:31,920 --> 00:52:37,799
Speaker 1: weeks in. Be like this isn't worth it, and keep

980
00:52:37,840 --> 00:52:45,920
Speaker 1: that very present with yourself. Number two, log like engage

981
00:52:45,960 --> 00:52:48,279
Speaker 1: with your own training. It doesn't have to be in

982
00:52:48,360 --> 00:52:52,759
Speaker 1: a public platform. Just keep a little journal of like

983
00:52:52,800 --> 00:52:57,760
Speaker 1: what you did, how you felt, Because some of the

984
00:52:57,800 --> 00:53:01,920
Speaker 1: confidence that you'll get coming back, you will have crazy

985
00:53:01,960 --> 00:53:05,399
Speaker 1: nerves before, like the night before, the week before. I've

986
00:53:05,400 --> 00:53:08,360
Speaker 1: seen it happen over and over and over again, not

987
00:53:08,480 --> 00:53:13,200
Speaker 1: if you're just a first timer right for everywhere. Yeah,

988
00:53:13,239 --> 00:53:16,080
Speaker 1: and being able to go back through and look through

989
00:53:16,120 --> 00:53:19,480
Speaker 1: those pages of strength that you've already established the things

990
00:53:19,520 --> 00:53:22,800
Speaker 1: you've already accomplished, what you did do that you probably

991
00:53:22,840 --> 00:53:25,560
Speaker 1: didn't think you could do, seeing that you had doubt,

992
00:53:25,600 --> 00:53:28,239
Speaker 1: and then you were able to accomplish it, Like you

993
00:53:28,320 --> 00:53:31,360
Speaker 1: need that. I think that that's the most important, and

994
00:53:31,400 --> 00:53:33,919
Speaker 1: those things are so fun to come back to even

995
00:53:34,000 --> 00:53:37,919
Speaker 1: years and years later, like whoa what, I'm here now

996
00:53:37,960 --> 00:53:41,919
Speaker 1: and I started there And then I guess number three

997
00:53:42,000 --> 00:53:45,439
Speaker 1: would just be keep it fresh as much as you can,

998
00:53:45,920 --> 00:53:49,800
Speaker 1: like go explore a new route, always have a credit

999
00:53:49,880 --> 00:53:53,560
Speaker 1: card or Apple pay on you so that you can

1000
00:53:53,600 --> 00:53:55,880
Speaker 1: bail if you need to if you don't feel comfortable,

1001
00:53:56,040 --> 00:54:01,040
Speaker 1: but explore, like find new places. Let like I still

1002
00:54:01,080 --> 00:54:04,319
Speaker 1: find new areas of the city that I haven't ever

1003
00:54:04,360 --> 00:54:07,399
Speaker 1: been to before. And it's what keeps it engaging. And

1004
00:54:07,480 --> 00:54:09,879
Speaker 1: if that's being with other people and like letting them

1005
00:54:10,000 --> 00:54:13,000
Speaker 1: direct their oute for you or jump into a run

1006
00:54:13,040 --> 00:54:16,920
Speaker 1: that you maybe were nervous about doing, right like I

1007
00:54:16,960 --> 00:54:20,680
Speaker 1: would guess that you'll be surprised by the kindness and

1008
00:54:20,680 --> 00:54:23,360
Speaker 1: the acceptance of the people that you're engaging with and

1009
00:54:23,400 --> 00:54:25,600
Speaker 1: that maybe more than half of those people feel the

1010
00:54:25,600 --> 00:54:27,799
Speaker 1: same way you do. So yeah, I guess those are

1011
00:54:27,800 --> 00:54:28,240
Speaker 1: my three.

1012
00:54:28,320 --> 00:54:30,560
Speaker 2: I love that, keep it fresh deep, because, like you

1013
00:54:30,680 --> 00:54:33,919
Speaker 2: alluded to, that's so much bigger than just the route, right,

1014
00:54:34,120 --> 00:54:37,040
Speaker 2: Like that kind of boils down to keep finding the

1015
00:54:37,120 --> 00:54:41,200
Speaker 2: fun and make the most out of this thing that

1016
00:54:41,400 --> 00:54:44,200
Speaker 2: is now going to take up a lot of your time.

1017
00:54:44,360 --> 00:54:46,600
Speaker 2: But it's taking up your time because you wanted to

1018
00:54:46,640 --> 00:54:48,719
Speaker 2: take up your time. So how can you enjoy that

1019
00:54:49,239 --> 00:54:52,839
Speaker 2: the most? Absolutely absolutely coach Rebecastow?

1020
00:54:53,520 --> 00:54:54,080
Speaker 1: Anything else?

1021
00:54:54,120 --> 00:54:55,359
Speaker 2: Any other parting words here?

1022
00:54:56,000 --> 00:54:58,759
Speaker 1: No, just thank you for having me. I'm glad that

1023
00:54:58,800 --> 00:55:01,279
Speaker 1: I was able to run over here. Ten kN you

1024
00:55:01,360 --> 00:55:02,279
Speaker 1: got your ten k in.

1025
00:55:02,400 --> 00:55:03,920
Speaker 2: I'm glad that you were able to come in. I

1026
00:55:03,960 --> 00:55:07,719
Speaker 2: feel like this is probably gonna result in more questions

1027
00:55:07,760 --> 00:55:09,640
Speaker 2: in my messages and in my inbox, and if that's

1028
00:55:09,680 --> 00:55:12,160
Speaker 2: the case, then we'll have to have a ring in episode.

1029
00:55:12,520 --> 00:55:14,279
Speaker 2: Thank you. How do the hurdlers follow along with you?

1030
00:55:14,320 --> 00:55:16,280
Speaker 2: How do they keep up with you and your tips

1031
00:55:16,280 --> 00:55:17,600
Speaker 2: and your tricks and your wisdom?

1032
00:55:17,840 --> 00:55:21,160
Speaker 1: Oh yeah, Rebecca stow instagram is probably the best one,

1033
00:55:21,200 --> 00:55:25,000
Speaker 1: but it's r E B E K no no c's

1034
00:55:25,239 --> 00:55:26,080
Speaker 1: no c's here.

1035
00:55:26,480 --> 00:55:28,600
Speaker 2: Her name will be in the in the show notes here,

1036
00:55:28,640 --> 00:55:30,680
Speaker 2: so if you need a spell check, we got you

1037
00:55:30,800 --> 00:55:33,360
Speaker 2: her handle in there as well. I'm over at Hurdle

1038
00:55:33,440 --> 00:55:38,040
Speaker 2: Podcast and at Emily Body another hurdle conquered. Catch you

1039
00:55:38,040 --> 00:55:38,640
Speaker 2: guys next time.