1 00:00:01,960 --> 00:00:06,559 Speaker 1: Hey, Hurdler's Emily about a year with another installment of 2 00:00:06,680 --> 00:00:09,680 Speaker 1: Hurdle Moment from Hurdle, a podcast that talks to everyone 3 00:00:09,880 --> 00:00:13,680 Speaker 1: from entrepreneurs to top CEOs and athletes about how they've 4 00:00:13,680 --> 00:00:19,320 Speaker 1: gotten through tough times hurdles of sorts by leaning into wellness. Today, 5 00:00:19,360 --> 00:00:22,360 Speaker 1: I'm doing something a little bit off the cuff, which 6 00:00:22,480 --> 00:00:25,360 Speaker 1: means that I'm definitely gonna want your feedback to see 7 00:00:25,360 --> 00:00:27,400 Speaker 1: if this is something that I should do more regularly. 8 00:00:27,920 --> 00:00:32,000 Speaker 1: I'm going through a slew of listener questions, ten of 9 00:00:32,000 --> 00:00:35,080 Speaker 1: them today, just in an effort to give you, guys, 10 00:00:35,080 --> 00:00:39,199 Speaker 1: what you really want. Typically, I take some time to 11 00:00:39,280 --> 00:00:41,159 Speaker 1: write down a lot of my thoughts going into these 12 00:00:41,240 --> 00:00:43,960 Speaker 1: Hurdle Moment episodes. I pre write a lot of the 13 00:00:44,000 --> 00:00:47,360 Speaker 1: things that I say into this little microphone of mine, 14 00:00:47,920 --> 00:00:51,920 Speaker 1: but today none of that. So it could either be 15 00:00:52,120 --> 00:00:56,880 Speaker 1: totally awesome or totally not. Setting the bar really high here, 16 00:00:57,320 --> 00:01:00,400 Speaker 1: before I get into it, quick shout out to my 17 00:01:00,560 --> 00:01:04,400 Speaker 1: partners at Wollaco. You know, since I went full time 18 00:01:04,640 --> 00:01:07,120 Speaker 1: into this being my own boss thing, I've gotten to 19 00:01:07,120 --> 00:01:11,160 Speaker 1: meet some really amazing founders and co founders, including my 20 00:01:11,240 --> 00:01:15,280 Speaker 1: friends Nick and Terry at Wollaco which stands for Way 21 00:01:15,319 --> 00:01:19,200 Speaker 1: of Life Athletic Company. They recently launched their Woman's line. 22 00:01:19,240 --> 00:01:21,920 Speaker 1: I'm a huge fan and if you're local New York, 23 00:01:22,200 --> 00:01:25,520 Speaker 1: you have to take advantage of their Wollico Wednesday morning workouts. 24 00:01:25,520 --> 00:01:28,240 Speaker 1: They're absolutely free. They do them all over the city 25 00:01:28,240 --> 00:01:31,640 Speaker 1: at some of the best boutique fitness studios and trust me, 26 00:01:31,760 --> 00:01:34,120 Speaker 1: it's a really good time and a really awesome way 27 00:01:34,160 --> 00:01:36,640 Speaker 1: to meet people. There's a link in the description to 28 00:01:36,680 --> 00:01:38,959 Speaker 1: this episode where you can sign up, head on over 29 00:01:39,000 --> 00:01:41,520 Speaker 1: to a landing page, give them your info and participate. 30 00:01:41,640 --> 00:01:44,280 Speaker 1: And no matter where you are, make sure to check 31 00:01:44,280 --> 00:01:46,920 Speaker 1: them out on Instagram. You can find them at Wollaco 32 00:01:47,040 --> 00:01:51,680 Speaker 1: and at Wollaco Woman That's Wolaco. Today, I'm going to 33 00:01:51,680 --> 00:01:54,680 Speaker 1: be talking about everything from what I eat before a 34 00:01:54,760 --> 00:01:59,560 Speaker 1: long run, to some of my most inspiring hurdle guests 35 00:02:00,080 --> 00:02:03,320 Speaker 1: that I pick favorites, or anything. You know. The drill 36 00:02:03,480 --> 00:02:06,680 Speaker 1: as always at Emily Body at Hurdle Podcasts, And like 37 00:02:06,720 --> 00:02:09,440 Speaker 1: I said, I really want your feedback on this episode. 38 00:02:09,760 --> 00:02:12,840 Speaker 1: So when you are done listening, even if it's just 39 00:02:12,919 --> 00:02:15,239 Speaker 1: a DM or if it's an email, make sure to 40 00:02:15,280 --> 00:02:16,680 Speaker 1: reach out to me and let me know what you 41 00:02:16,720 --> 00:02:19,519 Speaker 1: think you can hit me up. It's Emily at Hurdle Us. 42 00:02:19,639 --> 00:02:21,640 Speaker 1: And of course, if you like what you're listening to, 43 00:02:21,919 --> 00:02:24,040 Speaker 1: leave a great review in the iTunes store. You can 44 00:02:24,080 --> 00:02:27,040 Speaker 1: do that by simply clicking the link with the description 45 00:02:27,440 --> 00:02:31,000 Speaker 1: to this episode. And that's it. With that, let's get 46 00:02:31,040 --> 00:02:41,080 Speaker 1: to this week's Hurdle moment. All right, here we go. 47 00:02:41,160 --> 00:02:44,560 Speaker 1: Listener question number one, What is your favorite thing to 48 00:02:44,680 --> 00:02:47,560 Speaker 1: eat or drink before a long run? Now, let me 49 00:02:47,639 --> 00:02:49,960 Speaker 1: set this up for you. On the mornings of my 50 00:02:50,040 --> 00:02:52,560 Speaker 1: long runs, I usually do them on Saturday when I'm 51 00:02:52,600 --> 00:02:56,040 Speaker 1: in a training cycle. I'll wake up at around say 52 00:02:56,200 --> 00:02:58,560 Speaker 1: six thirty, depending on how far I've got to go. 53 00:02:58,720 --> 00:03:01,160 Speaker 1: I like to get out there early before it gets 54 00:03:01,200 --> 00:03:05,280 Speaker 1: warm out, and my goal is to eat something about 55 00:03:05,280 --> 00:03:08,080 Speaker 1: twenty to thirty minutes before I'm heading out the door. 56 00:03:08,200 --> 00:03:11,359 Speaker 1: I'm not someone who has a sensitive stomach, so that 57 00:03:11,480 --> 00:03:14,519 Speaker 1: means that I'm not too worried about any bathroom issues. 58 00:03:14,680 --> 00:03:17,080 Speaker 1: Not to be tmi, but I just want to make 59 00:03:17,120 --> 00:03:19,440 Speaker 1: sure that I get something in that gives my muscles 60 00:03:19,440 --> 00:03:22,040 Speaker 1: the fuel they need to get going. My go to 61 00:03:22,520 --> 00:03:26,040 Speaker 1: pre long breakfast if it is under thirteen miles, I 62 00:03:26,120 --> 00:03:29,799 Speaker 1: eat one piece of toast with peanut butter and banana 63 00:03:30,000 --> 00:03:32,919 Speaker 1: or just peanut butter and jelly. I swear peanut butter 64 00:03:32,960 --> 00:03:35,440 Speaker 1: and jelly. Is the reason why I run. I love it, 65 00:03:35,840 --> 00:03:38,080 Speaker 1: And the reason why I like that as a pre 66 00:03:38,200 --> 00:03:42,280 Speaker 1: run breakfast situation is because I get protein from the 67 00:03:42,280 --> 00:03:45,880 Speaker 1: peanut butter. I get some carbs with the bread the banana. 68 00:03:45,960 --> 00:03:48,400 Speaker 1: If I go that root has some potassium, or if 69 00:03:48,440 --> 00:03:50,760 Speaker 1: I lean into the jelly, I've got some sugars. Again, 70 00:03:50,800 --> 00:03:54,200 Speaker 1: we're talking carbs and sugars and glycogen for the muscles, 71 00:03:54,200 --> 00:03:58,080 Speaker 1: which your body will turn into fuel. It's been my 72 00:03:58,160 --> 00:04:00,320 Speaker 1: go to ever since I started running, and for me 73 00:04:00,520 --> 00:04:03,200 Speaker 1: it works great. Some people need something a little hardier. 74 00:04:03,280 --> 00:04:05,119 Speaker 1: I have a lot of friends that lean into oatmeal 75 00:04:05,240 --> 00:04:07,520 Speaker 1: or go up to something like a whole bagel. It 76 00:04:07,560 --> 00:04:10,520 Speaker 1: really is personal preference. Now, what I will say about 77 00:04:10,520 --> 00:04:12,600 Speaker 1: what you eat before you run, just like what you 78 00:04:12,640 --> 00:04:16,000 Speaker 1: wear or anything that you have control over. It's a 79 00:04:16,040 --> 00:04:19,479 Speaker 1: trial and error situation, right. So if my pre run 80 00:04:19,520 --> 00:04:22,120 Speaker 1: breakfast sounds good to you, go for it, see how 81 00:04:22,120 --> 00:04:25,640 Speaker 1: you feel, and just from there. Like I said, that's 82 00:04:25,800 --> 00:04:28,160 Speaker 1: up to thirteen miles. If I'm going longer than that, 83 00:04:28,200 --> 00:04:30,520 Speaker 1: Sometimes I'll do two pieces of toast, or I'll reach 84 00:04:30,560 --> 00:04:33,400 Speaker 1: for something like a bagel, But again, this is the 85 00:04:33,440 --> 00:04:36,839 Speaker 1: breakfast that works for me. Next, listen to our question 86 00:04:37,240 --> 00:04:40,840 Speaker 1: how do you not stop during your runs? How have 87 00:04:41,000 --> 00:04:44,880 Speaker 1: you not stopped along the way during your fitness journey? Now, 88 00:04:45,000 --> 00:04:47,320 Speaker 1: if you don't know my backstory, feel free to click 89 00:04:47,360 --> 00:04:50,320 Speaker 1: on over to episode one of Hurdle. There I detail 90 00:04:50,360 --> 00:04:53,560 Speaker 1: the weight loss that I underwent in college. For me, 91 00:04:54,200 --> 00:04:58,400 Speaker 1: the motivation was always just keeping sight on the small goals, right, 92 00:04:58,440 --> 00:05:01,160 Speaker 1: And I think when you have one big, lofty goal, 93 00:05:01,520 --> 00:05:04,200 Speaker 1: it can feel easy to get intimidated. So for me, 94 00:05:04,720 --> 00:05:07,360 Speaker 1: it was never like in my mind, oh, I want 95 00:05:07,360 --> 00:05:10,880 Speaker 1: to lose seventy pounds. It was, Hey, this month, I'm 96 00:05:10,880 --> 00:05:14,320 Speaker 1: going to focus on running a full mile without stopping, 97 00:05:14,480 --> 00:05:17,360 Speaker 1: and the next month, I'm going to hang this pair 98 00:05:17,400 --> 00:05:19,719 Speaker 1: of jeans on the wall and try them on every 99 00:05:19,760 --> 00:05:22,799 Speaker 1: few days, hoping that I'm going to get one inch 100 00:05:22,880 --> 00:05:26,320 Speaker 1: closer to having them button. Some other times it was 101 00:05:26,400 --> 00:05:28,240 Speaker 1: maybe I'm not going to eat ice cream with every meal, 102 00:05:28,560 --> 00:05:33,320 Speaker 1: or I am going to plan workouts with friends instead 103 00:05:33,320 --> 00:05:35,680 Speaker 1: of going to happy hour. There were small things that 104 00:05:35,720 --> 00:05:41,360 Speaker 1: I wanted to do, smart goals specific measurable, attainable, realistic, 105 00:05:41,440 --> 00:05:45,200 Speaker 1: and time bound that I knew would keep me motivated. 106 00:05:45,240 --> 00:05:48,320 Speaker 1: It would make me feel like I was continuously bettering myself, 107 00:05:48,320 --> 00:05:52,000 Speaker 1: that I was constantly taking steps in the right direction. 108 00:05:52,640 --> 00:05:55,800 Speaker 1: I also kept a journal. I'm a journalist. I like 109 00:05:55,839 --> 00:05:58,520 Speaker 1: writing things down for me, keeping a journal and being 110 00:05:58,520 --> 00:06:00,880 Speaker 1: able to reflect on my progress, being able to reflect 111 00:06:00,920 --> 00:06:03,640 Speaker 1: how I felt. It's something that I preach to the 112 00:06:03,720 --> 00:06:06,640 Speaker 1: runners that I train leading up to marathons, is really 113 00:06:06,680 --> 00:06:10,839 Speaker 1: writing down your feelings with each individual run. Reflect on 114 00:06:10,960 --> 00:06:13,599 Speaker 1: the moments that you felt your best, reflect on the 115 00:06:13,640 --> 00:06:16,880 Speaker 1: ones that maybe didn't go as planned, and ask yourself, 116 00:06:16,960 --> 00:06:19,719 Speaker 1: what can I learn from this moment to help me 117 00:06:19,839 --> 00:06:25,080 Speaker 1: move forward in a positive direction. Next listener question, what 118 00:06:25,279 --> 00:06:28,480 Speaker 1: has been your proudest moment? Crossing the finish line of 119 00:06:28,520 --> 00:06:31,839 Speaker 1: my first New York City marathon was really epic. You know, 120 00:06:31,920 --> 00:06:35,159 Speaker 1: I've had a lot of really proud moments, especially since 121 00:06:35,240 --> 00:06:37,720 Speaker 1: starting the podcast. I told my dad a few months 122 00:06:37,720 --> 00:06:40,880 Speaker 1: ago that I feel as though with the podcast, I'm 123 00:06:40,880 --> 00:06:43,920 Speaker 1: finally doing something in my career that I feel so 124 00:06:43,920 --> 00:06:46,680 Speaker 1: so proud of, and I feel that I'm finally having 125 00:06:47,200 --> 00:06:50,679 Speaker 1: the chance to leave an impact to make my Mark. 126 00:06:50,760 --> 00:06:52,400 Speaker 1: I've had a lot of bylines and a lot of 127 00:06:52,440 --> 00:06:54,680 Speaker 1: really great magazines. I've worked really hard to get those 128 00:06:54,720 --> 00:06:56,960 Speaker 1: as well. But I think one of the most rewarding 129 00:06:57,040 --> 00:07:00,480 Speaker 1: things so far in my career has been seeing Hurdle 130 00:07:00,560 --> 00:07:03,080 Speaker 1: featured in Health magazine. I believe it was about a 131 00:07:03,200 --> 00:07:06,600 Speaker 1: year ago, and just seeing my name, seeing me Emily 132 00:07:06,640 --> 00:07:10,720 Speaker 1: a body featured for what I've created, not just my words, 133 00:07:11,240 --> 00:07:15,240 Speaker 1: it just felt a whole different kind of rewarding. Stay tuned. 134 00:07:15,680 --> 00:07:18,520 Speaker 1: Have a big announcement coming in September, and I know 135 00:07:18,640 --> 00:07:20,840 Speaker 1: that it's going to be another proud moment that I 136 00:07:20,840 --> 00:07:23,320 Speaker 1: can't wait to share with all of you. Fourth question, 137 00:07:23,680 --> 00:07:25,920 Speaker 1: what was my first marathon and what made me go 138 00:07:26,000 --> 00:07:29,840 Speaker 1: after it? First marathon Hartford Marathon. I believe it was 139 00:07:29,960 --> 00:07:33,880 Speaker 1: in twenty twelve, after losing a ton of weight in college. 140 00:07:33,920 --> 00:07:36,240 Speaker 1: This was two years after I graduated. I knew that 141 00:07:36,360 --> 00:07:38,280 Speaker 1: I loved running, I knew that I wanted to go 142 00:07:38,360 --> 00:07:40,880 Speaker 1: for something bigger, and so I just kind of pulled 143 00:07:40,880 --> 00:07:43,960 Speaker 1: the trigger on my first full marathon. Also something I 144 00:07:43,960 --> 00:07:45,840 Speaker 1: don't talk about all that often, I had a good 145 00:07:45,840 --> 00:07:49,600 Speaker 1: friend of mine pass away unexpectedly as I was gearing 146 00:07:49,640 --> 00:07:52,240 Speaker 1: up to run my first ever half marathon, and that 147 00:07:52,400 --> 00:07:55,520 Speaker 1: was always something that kind of motivated me to push 148 00:07:55,600 --> 00:08:00,800 Speaker 1: farther in his memory. Next listener question, most inspiring hurdle guest, 149 00:08:01,200 --> 00:08:03,240 Speaker 1: You know, I don't like to pick favorites. What I 150 00:08:03,280 --> 00:08:06,520 Speaker 1: will say is that I feel such a deep connection 151 00:08:06,720 --> 00:08:10,160 Speaker 1: to everyone that I've had the awesome opportunity to speak 152 00:08:10,160 --> 00:08:13,720 Speaker 1: with for the podcast. It's as though I'm so appreciative 153 00:08:13,800 --> 00:08:18,280 Speaker 1: of all of these unbelievably talented people giving me their 154 00:08:18,320 --> 00:08:22,560 Speaker 1: time speaking to me, believing in my passion project here. 155 00:08:22,880 --> 00:08:26,440 Speaker 1: So I don't have one particular favorite. A few highlights. 156 00:08:26,880 --> 00:08:29,679 Speaker 1: Obviously a really big inspiration to me my personal mentor. 157 00:08:29,760 --> 00:08:31,880 Speaker 1: His name is Fred Santarpia. He was at the time 158 00:08:31,920 --> 00:08:34,440 Speaker 1: the chief digital officer of Conde Nasty. Has a lot 159 00:08:34,480 --> 00:08:38,120 Speaker 1: of really excellent takeaways when it comes to building your 160 00:08:38,120 --> 00:08:41,880 Speaker 1: brand and going after what you want in your profession. 161 00:08:42,160 --> 00:08:45,280 Speaker 1: When it comes to fitness motivation, I mean Christy Godso, 162 00:08:45,400 --> 00:08:49,320 Speaker 1: Joe Holder, Alex Silverfagen, all Nike Master trainers all have 163 00:08:49,440 --> 00:08:53,160 Speaker 1: a lot of really great fitness advice. And then even 164 00:08:53,200 --> 00:08:56,520 Speaker 1: this week's episode, Matthew Mooreton and Conrad Sandleman, the co 165 00:08:56,559 --> 00:08:59,120 Speaker 1: founders of Chasha Macha. I mean, these guys are twenty 166 00:08:59,160 --> 00:09:03,560 Speaker 1: six seven years old, so young, but so motivated, and 167 00:09:03,600 --> 00:09:05,679 Speaker 1: I think we can all take a page out of 168 00:09:05,720 --> 00:09:08,560 Speaker 1: their book, going after what we want, understanding that we 169 00:09:08,600 --> 00:09:11,240 Speaker 1: have the opportunity to build whatever empire that we want to. 170 00:09:11,720 --> 00:09:14,480 Speaker 1: I've got to give a shout out to Omar Crispy Avila, 171 00:09:14,640 --> 00:09:19,720 Speaker 1: an Army veteran suffered severe severe burns to his entire 172 00:09:19,800 --> 00:09:23,000 Speaker 1: body when a car he was in went over an ied, 173 00:09:23,600 --> 00:09:26,959 Speaker 1: and his story and his motivation and his attitude, there's 174 00:09:27,240 --> 00:09:30,400 Speaker 1: just it's it's remarkable. And if you haven't given that 175 00:09:30,440 --> 00:09:33,600 Speaker 1: one to listen, I definitely suggest you go check out 176 00:09:33,640 --> 00:09:37,320 Speaker 1: the Hurdle. Cue the next listener question, how do you 177 00:09:37,440 --> 00:09:41,240 Speaker 1: bounce back from big setbacks? Here's the deal. If you 178 00:09:41,440 --> 00:09:46,640 Speaker 1: view failures or setbacks just as that as failure, as setbacks, 179 00:09:46,679 --> 00:09:48,880 Speaker 1: you don't take the time to take a step back 180 00:09:48,960 --> 00:09:51,240 Speaker 1: to think about the situation to see what you can 181 00:09:51,320 --> 00:09:54,520 Speaker 1: learn from it, then that's where you're making your biggest mistake. 182 00:09:55,000 --> 00:09:58,440 Speaker 1: Every failure is an opportunity for us to learn. Every 183 00:09:58,480 --> 00:10:02,280 Speaker 1: single failure is an opportun unity for us to become better. 184 00:10:02,520 --> 00:10:05,720 Speaker 1: So when it comes to bouncing back, I mean It's 185 00:10:05,760 --> 00:10:08,640 Speaker 1: not always going to happen instantly. You know, you don't 186 00:10:08,720 --> 00:10:12,320 Speaker 1: work hard for something to fail. You don't work hard 187 00:10:12,480 --> 00:10:15,920 Speaker 1: to see that go down the dream. But regardless, it's 188 00:10:15,920 --> 00:10:19,720 Speaker 1: going to happen. So what this means is, if something 189 00:10:19,760 --> 00:10:23,320 Speaker 1: doesn't go as planned, give yourself some time to dwell 190 00:10:23,360 --> 00:10:26,720 Speaker 1: in it, give yourself time to be upset, give yourself 191 00:10:26,760 --> 00:10:30,440 Speaker 1: that moment. But then take a step back and evaluate 192 00:10:30,800 --> 00:10:32,680 Speaker 1: what can I learn from this? What can I do 193 00:10:32,720 --> 00:10:35,360 Speaker 1: different next time? What can I put into place so 194 00:10:35,440 --> 00:10:38,640 Speaker 1: maybe the thing that went wrong this time around doesn't 195 00:10:38,679 --> 00:10:41,400 Speaker 1: happen in the future. These are the questions that you 196 00:10:41,520 --> 00:10:43,960 Speaker 1: have to ask yourself. You want to move forward in 197 00:10:44,000 --> 00:10:47,520 Speaker 1: a positive way, if you want to turn these failures 198 00:10:47,840 --> 00:10:50,480 Speaker 1: into wins. Trust me, I know I can do an 199 00:10:50,640 --> 00:10:53,960 Speaker 1: entire episode on that topic. So I'll marinate a little 200 00:10:54,000 --> 00:10:55,640 Speaker 1: bit more on it and I'll come back to you 201 00:10:56,440 --> 00:11:01,360 Speaker 1: next listener question. Biggest hurdle growing, Oh god, there are 202 00:11:01,400 --> 00:11:04,319 Speaker 1: so many. I will say that the unknown and starting 203 00:11:04,440 --> 00:11:06,600 Speaker 1: our hands down the biggest hurdle when it comes to 204 00:11:06,960 --> 00:11:10,240 Speaker 1: starting anything, but definitely starting a podcast. I'm doing this 205 00:11:10,280 --> 00:11:13,080 Speaker 1: whole thing on my own, which means I am looking 206 00:11:13,120 --> 00:11:16,800 Speaker 1: for guests booking guests, editing the podcast, producing the podcast, 207 00:11:16,960 --> 00:11:20,960 Speaker 1: uploading it to the hosting service, promoting it, etc. So 208 00:11:21,200 --> 00:11:26,920 Speaker 1: it can be super overwhelming, huge hurdle, but starting doesn't 209 00:11:27,000 --> 00:11:29,640 Speaker 1: need to be hard. The only thing you need is 210 00:11:29,760 --> 00:11:33,240 Speaker 1: a simple microphone. Mine is a blue Yetti microphone. It 211 00:11:33,320 --> 00:11:36,559 Speaker 1: sells for under two hundred dollars, and some sort of 212 00:11:36,600 --> 00:11:39,040 Speaker 1: game plan. You know, I knew in Hurdle exactly what 213 00:11:39,080 --> 00:11:41,000 Speaker 1: I wanted to do when I started. I wanted to 214 00:11:41,040 --> 00:11:44,280 Speaker 1: talk to inspiring individuals about the hurdles that they've been 215 00:11:44,320 --> 00:11:46,640 Speaker 1: through and learn from them what I can take away, 216 00:11:46,679 --> 00:11:49,520 Speaker 1: and then bring these conversations to all of you. The 217 00:11:49,600 --> 00:11:51,880 Speaker 1: hurdle moment that you're listening to. Now, that was something 218 00:11:51,960 --> 00:11:54,280 Speaker 1: that grew with the growth of the podcast. It wasn't 219 00:11:54,280 --> 00:11:56,720 Speaker 1: something I had planned up front. The best thing you 220 00:11:56,760 --> 00:11:59,560 Speaker 1: can do is adapt and flow as this goes on, 221 00:11:59,720 --> 00:12:01,839 Speaker 1: and you've just got to go for it, even if 222 00:12:01,840 --> 00:12:06,640 Speaker 1: you don't have all the answers. Next listener question number one, 223 00:12:06,679 --> 00:12:12,320 Speaker 1: tip to getting a new marathon personal record. Okay, another 224 00:12:12,480 --> 00:12:15,720 Speaker 1: overwhelming thing, right, especially if you feel like you're doing 225 00:12:15,720 --> 00:12:18,600 Speaker 1: the best that you can. What I will say is, 226 00:12:18,760 --> 00:12:22,280 Speaker 1: over the years, I have managed to go from a 227 00:12:22,400 --> 00:12:26,560 Speaker 1: four to h three marathon my first marathon down to 228 00:12:26,640 --> 00:12:29,800 Speaker 1: a three forty nine thirteen. And that change for me 229 00:12:30,520 --> 00:12:34,880 Speaker 1: was completely dependent on adding in both speedwork and he'll 230 00:12:34,920 --> 00:12:38,000 Speaker 1: work into my training program when I first started out. 231 00:12:38,040 --> 00:12:40,839 Speaker 1: And I'll tell this advice to any beginner marathon or 232 00:12:41,240 --> 00:12:43,600 Speaker 1: I will say, the best thing you can do is 233 00:12:43,679 --> 00:12:46,720 Speaker 1: just run the marathon. No time goal, none of that. 234 00:12:47,200 --> 00:12:49,640 Speaker 1: Just run it, enjoy the experience, do the best you 235 00:12:49,679 --> 00:12:52,839 Speaker 1: can with what you have, and move forward from there. 236 00:12:52,960 --> 00:12:56,360 Speaker 1: If you decide to run another marathon, that's when you 237 00:12:56,400 --> 00:12:58,199 Speaker 1: can really take a look at the training plan you 238 00:12:58,280 --> 00:13:01,360 Speaker 1: use the first time around, see where you can implement speedwork. 239 00:13:01,520 --> 00:13:05,160 Speaker 1: He'll work that kind of stuff, and definitely get a coach, 240 00:13:05,600 --> 00:13:10,080 Speaker 1: Even coaches like me need coaches look for advice. And 241 00:13:10,160 --> 00:13:12,560 Speaker 1: again that speed work and the hill work that I 242 00:13:12,600 --> 00:13:16,000 Speaker 1: added in, especially leaning into Boston last year, it made 243 00:13:16,080 --> 00:13:20,240 Speaker 1: a huge, huge difference second to last. How do you 244 00:13:20,360 --> 00:13:24,240 Speaker 1: say no? I'm actually going to defer this question to 245 00:13:24,280 --> 00:13:26,640 Speaker 1: a hurdle moment that I recorded a few weeks back 246 00:13:26,679 --> 00:13:29,640 Speaker 1: on July seventeenth. The title of the episode is hurdle moment, 247 00:13:29,760 --> 00:13:33,600 Speaker 1: the most powerful word. You're not saying enough spoiler alert, 248 00:13:34,040 --> 00:13:36,400 Speaker 1: it's no in there. I give a lot of really 249 00:13:36,480 --> 00:13:40,480 Speaker 1: helpful tips to use the word more often, to feel 250 00:13:40,480 --> 00:13:43,800 Speaker 1: okay saying it. Yesterday I made a really big personal 251 00:13:43,840 --> 00:13:47,920 Speaker 1: step in that I said it three times without reason, 252 00:13:48,160 --> 00:13:50,239 Speaker 1: and what I mean by that is without an explanation, 253 00:13:50,640 --> 00:13:53,560 Speaker 1: and it felt really empowering. It's not every time you 254 00:13:53,559 --> 00:13:56,200 Speaker 1: can use no without an explanation, but when you do, 255 00:13:56,600 --> 00:14:00,960 Speaker 1: let me tell you, man, it's the best last user 256 00:14:01,040 --> 00:14:06,600 Speaker 1: question for the day. How do I overcome a breakup? 257 00:14:06,720 --> 00:14:09,360 Speaker 1: This can probably be another one of those hurdle moment 258 00:14:09,440 --> 00:14:12,600 Speaker 1: breakout topics. I don't know if it's necessarily one that 259 00:14:12,679 --> 00:14:17,400 Speaker 1: I'm ready to get into myself. What I've learned from 260 00:14:17,440 --> 00:14:21,160 Speaker 1: the breakups that I have gone through, aside from the 261 00:14:21,240 --> 00:14:23,560 Speaker 1: fact that I need to speak up sooner about the 262 00:14:23,600 --> 00:14:27,160 Speaker 1: things that are bothering me instead of trying to fix everything. 263 00:14:28,160 --> 00:14:32,640 Speaker 1: Is that again kind of like this failure lesson. You 264 00:14:32,760 --> 00:14:36,760 Speaker 1: have the opportunity to learn something from that experience, and 265 00:14:36,840 --> 00:14:40,120 Speaker 1: it's gonna be hard, and you're gonna be upset, and 266 00:14:40,200 --> 00:14:43,040 Speaker 1: you can't be hard on yourself right when you're going 267 00:14:43,080 --> 00:14:46,520 Speaker 1: through something difficult, something so emotional like a breakup. By 268 00:14:46,520 --> 00:14:48,760 Speaker 1: telling yourself that you need to be moved on with 269 00:14:48,880 --> 00:14:52,480 Speaker 1: an x amount of time. Everybody's different. When it comes 270 00:14:52,520 --> 00:14:55,960 Speaker 1: to that, you need to allow yourself to really feel, 271 00:14:56,120 --> 00:14:59,360 Speaker 1: handle the emotions as they come, and then take a 272 00:14:59,360 --> 00:15:02,160 Speaker 1: step back and be thankful for what you learned from 273 00:15:02,160 --> 00:15:05,800 Speaker 1: this person. Maybe not everything was a walk in the park. 274 00:15:05,880 --> 00:15:09,200 Speaker 1: I would be surprised if it was. The relationship at 275 00:15:09,200 --> 00:15:11,560 Speaker 1: one point or another. It was really special to you, 276 00:15:11,840 --> 00:15:14,560 Speaker 1: and the best thing you can do going forward is 277 00:15:14,600 --> 00:15:18,320 Speaker 1: to learn from the wins, learn from some of the mistakes, 278 00:15:18,520 --> 00:15:22,040 Speaker 1: and take those learnings with you on into your next relationship. 279 00:15:22,320 --> 00:15:26,200 Speaker 1: Huh Man, that was a lot. I hope you like this. 280 00:15:26,320 --> 00:15:28,360 Speaker 1: I hope this was good for you. I hope that 281 00:15:28,440 --> 00:15:31,520 Speaker 1: whatever I have to say is beneficial for anyone out there. 282 00:15:31,960 --> 00:15:34,960 Speaker 1: Like I said, please take a moment, shoot me a 283 00:15:35,040 --> 00:15:38,320 Speaker 1: DM at Emily a body at Hurdle podcast, or hit 284 00:15:38,360 --> 00:15:40,720 Speaker 1: me with an email It's Emily at Hurdle dot us. 285 00:15:41,160 --> 00:15:43,680 Speaker 1: I do this because I want to help, not because 286 00:15:43,760 --> 00:15:45,840 Speaker 1: I love to hear myself talk. Trust me, it took 287 00:15:45,880 --> 00:15:48,400 Speaker 1: me a long time to get used to that, and 288 00:15:48,440 --> 00:15:50,720 Speaker 1: I want this to be a two way conversation. So 289 00:15:51,040 --> 00:16:00,320 Speaker 1: another Hurdle conquered. Catch you guys next time. Woo.