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Speaker 1: When you stop believing the stories that you are telling yourself,

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Speaker 1: then you can go after your full potential period. Hey,

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Speaker 1: Hurdler's Emily Abaudi here, bringing you another installment of Hurdle

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Speaker 1: Moment from Hurdle. This week, I decided to talk about

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Speaker 1: a question that came my way a lot over the

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Speaker 1: last seven days. So many questions actually came in after

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Speaker 1: that mile time trial, that mile recap episode from last Wednesday,

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Speaker 1: and the biggest question of them all, how do I

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Speaker 1: get faster? It's something I've chatted about a few times

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Speaker 1: on the pod before, but never really have given an

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Speaker 1: explicit answer, and so today I have the three things

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Speaker 1: you need.

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Speaker 2: To do to get faster guaranteed.

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Speaker 1: Also, if you two are running a virtual New York

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Speaker 1: City marathon within the next.

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Speaker 2: Couple of weeks, firstly, good luck.

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Speaker 1: Secondly, if you have a root planned, if you have

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Speaker 1: some strategies and tips. I am all ears as I'm

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Speaker 1: trying to get myself together, get my act together to

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Speaker 1: run it on October thirty first here in New York City,

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Speaker 1: So feel free to reach out to me. Let's chat

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Speaker 1: about it. It's at Emily a Body and at Hurdle

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Speaker 1: podcast over on social media. Make sure to use those

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Speaker 1: handles to tag the podcast as you're listening today. If

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Speaker 1: you like what you are listening to, share your takeaways,

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Speaker 1: share it with your friends, head onto the iTunes store,

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Speaker 1: rate and review it.

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Speaker 2: You all know the drill.

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Speaker 1: I am pleased to report that we are over nine

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Speaker 1: hundred and four ratings, so please let's keep up cacking

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Speaker 1: and head toward that beautiful round one thousand number. Before

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Speaker 1: we get into the swing of things today and talk

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Speaker 1: about speed, I do want to take a moment and

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Speaker 1: thank my friends at Beam. They are a Boston based

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Speaker 1: other high quality ingredients. I cannot say enough good things

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Speaker 1: about their Focus Capsules, which are now.

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Speaker 2: A regular part of my routine. Now.

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Speaker 1: I've used CBD for a number of different things over

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Speaker 1: the years, from better recovery to helping manage stress, but

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Speaker 1: I will say these Focus capsules take my CBD usage

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Speaker 1: to a whole new level. I feel like my workdays

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Speaker 1: have just gotten more manageable and I feel more productive,

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Speaker 1: which is something that I have definitely struggled with with

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Speaker 1: this whole work from home thing. So I usually pop

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Speaker 1: my focus capsules when I'm shaking up my athleticgreens first

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Speaker 1: thing in the morning after my workout, and by the

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Speaker 1: time I'm ready to sit down at that desk, I am.

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Speaker 2: Ready to go. You've got to check them out for yourself.

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Speaker 1: Head on over to Beam TLC dot com and use

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Speaker 1: the code Hurdle at check out to get fifteen percent

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Speaker 1: off your order today. Again, that is beam TLC dot com.

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Speaker 1: Use the promo code hurdle for fifteen percent off any

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Speaker 1: Beam product today. It's time to pick up the pace

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Speaker 1: with that, let's get to hurdling. Fast is interpretive. There

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Speaker 1: was a time for me that running a mile and

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Speaker 1: under ten minutes would have felt like a small miracle.

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Speaker 1: It was something that was so totally out of my wheelhouse. Now,

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Speaker 1: as I spoke about in last week's episode of Hurdle Moment,

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Speaker 1: definitely check it out if you haven't done so yet.

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Speaker 1: Fast for me, now, over ten years later, is breaking

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Speaker 1: that six minute mile barrier.

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Speaker 2: It's running at that sub three.

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Speaker 1: Hour and thirty minute marathon things again that once I

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Speaker 1: could have never dreamed of. Over the years, time and

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Speaker 1: time again, I've gotten message after message and email after

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Speaker 1: email asking me how did you get fast? How do

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Speaker 1: I get fast? And so, before I offer you my

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Speaker 1: three fool proof tips, I do want to just say this.

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Speaker 1: It's important to celebrate the fact that you're getting up

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Speaker 1: and out there at all. The fact that you are

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Speaker 1: ready and willing to invest in yourself, that you care

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Speaker 1: about yourself enough to give yourself this time to lease up,

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Speaker 1: to get up, to get out. That's really special and

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Speaker 1: that in itself is certainly something.

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Speaker 2: To be proud of.

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Speaker 1: Now when it comes to picking up the pace, Okay,

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Speaker 1: my first fool proof tip to picking up the pace

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Speaker 1: is to pick up the pace. I know it sounds

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Speaker 1: kind of silly, but in order to be a faster runner,

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Speaker 1: you need to run faster. That means that if you

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Speaker 1: have a goal, for example, to run a mile in

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Speaker 1: under ten minutes, then in your training you are going

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Speaker 1: to need to hit speeds that are sub a ten

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Speaker 1: minute mile. Let me break this down a little bit more.

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Speaker 1: Of course, that doesn't mean that you will go out

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Speaker 1: there and day in and day out aim to run

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Speaker 1: a full mile at your goal pace, not at all.

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Speaker 1: What it does mean is that you should be incorporating

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Speaker 1: speed work in shorter intervals into your regular programming so

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Speaker 1: that you can feel what it feels like, to taste

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Speaker 1: what it feels like to hit that sub ten minute pace.

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Speaker 1: So what does this look like? I know you hear

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Speaker 1: this and you're like, okay, that sounds great, but what

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Speaker 1: do you mean exactly break it down specifics? Okay, So say,

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Speaker 1: if you either have a track that you can use

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Speaker 1: or perhaps you're just running in your neighborhood, If you

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Speaker 1: are aiming for that ten minute mile, and of course

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Speaker 1: this number can be whatever you want it to be,

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Speaker 1: then maybe you'll do a workout where you're doing one

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Speaker 1: minute on, one minute off at that nine to fifty

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Speaker 1: five goal pace. And you don't need to be doing

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Speaker 1: this for twenty minutes or so. Instead you could be

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Speaker 1: doing one minute on, one minute off for six reps

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Speaker 1: and that can be a really great workout. Now the

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Speaker 1: next question, what do I do on the off reps? Well,

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Speaker 1: you can either walk, you can jog, but again, there

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Speaker 1: should be no emphasis on speed whatsoever in those off reps.

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Speaker 1: By flexing this muscle, by trying it out and feeling

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Speaker 1: what it feels like to run faster than your goal pace,

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Speaker 1: you are teaching your muscles. You are developing that muscle

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Speaker 1: memory and pushing the envelope so that you can get

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Speaker 1: more comfortable with the uncomfortable. I would say that running faster,

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Speaker 1: for sure has been the biggest change of all that

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Speaker 1: I have really made over the past few years, and

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Speaker 1: I have seen huge, huge gains because of it, not

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Speaker 1: just again in that one mile time trial, but also

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Speaker 1: in the marathon and well everywhere else. The second fool

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Speaker 1: proof tip when it comes to running faster is finding

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Speaker 1: the right gear. I now have like three to four

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Speaker 1: items in my run faster toolbox, so to speak, that

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Speaker 1: I cannot imagine my life without, and I'll tell you

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Speaker 1: what those are in just a second. But what I

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Speaker 1: will say about this is that it took a lot

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Speaker 1: of trial and error to find these goldilocks items. It

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Speaker 1: takes the guesswork out of some efforts that already feel

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Speaker 1: hard enough. Right if I am getting up and heading

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Speaker 1: down to the track or going out for a run

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Speaker 1: and I'm trying to pick up my pace, I already

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Speaker 1: have enough to worry about. I want a pH on

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Speaker 1: the task at hand, and so by knowing what to

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Speaker 1: reach for, by knowing what makes me feel my best.

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Speaker 1: That just takes one less thing to worry about. So

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Speaker 1: what is in my get faster toolbox? My personal toolbox?

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Speaker 1: Three different bottoms For me, wearing the right bottom has

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Speaker 1: always kind of been the hardest part about figuring out

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Speaker 1: what I like to wear when I run. My go

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Speaker 1: tos all of these linked in the show notes. My

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Speaker 1: Wollaco Woman's biker shorts. Obsessed with them, multiple pockets, one

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Speaker 1: big enough for your phone, one big enough for your

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Speaker 1: cards and keys.

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Speaker 2: Can't say how much I love them.

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Speaker 1: They're simple, a great compression fit, and they don't write up,

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Speaker 1: which is my biggest critique.

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Speaker 2: On ninety nine point nine percent of running shorts.

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Speaker 1: Also, I hate to do this a run short that

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Speaker 1: has been discontinued from Lululemon called the Train Times Short.

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Speaker 2: I just love the material.

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Speaker 1: And lastly, another Lululemon favorite, the All in the Right

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Speaker 1: Places Tight, which has great pockets, a good high rise,

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Speaker 1: and feels just comfortable but applicable beyond just the ladies here.

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Speaker 1: My other gear picks for running faster are my suite

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Speaker 1: of sneakers that I lean into for this, So three

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Speaker 1: of them to name drop here, first, the New Balance

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Speaker 1: eight ninety. They are a super light sneaker. I wear

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Speaker 1: them often for my tempo work and it just feels

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Speaker 1: like something effortless, kind of like a second skin, super lightweight.

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Speaker 1: I don't think they're super bouncy, so to speak, but

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Speaker 1: they just make me feel fast. A second go to

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Speaker 1: for when I do want to pick up the pace

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Speaker 1: but might be doing it for a while, So something

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Speaker 1: when I want to do threshold work that incorporates five

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Speaker 1: or six miles at a time, this would be my

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Speaker 1: Nike Pegasus. I love that they now have the airbag

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Speaker 1: as they call it, in the front of the shoe.

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Speaker 1: It feels really bouncy and really supportive despite also feeling

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Speaker 1: super light.

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Speaker 2: And then my last sneaker for when I want to

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Speaker 2: pick up the.

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Speaker 1: Pace and I'm really really racing ideally off of the

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Speaker 1: track is the Nike Next Percent. I wore it in Chicago.

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Speaker 1: It's an expensive sneaker. It's definitely not a casual purchase,

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Speaker 1: but it makes me feel my fastest.

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Speaker 2: One note on the next.

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Speaker 1: They've got like one hundred and fifty miles in the max,

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Speaker 1: so this is definitely a race day sneaker only. So Yeah,

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Speaker 1: like I said, bottoms have been a sticking point for me.

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Speaker 1: Shoes have been a sticking point for me. Those are

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Speaker 1: my favorites. And by knowing what I want to reach

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Speaker 1: for when I'm getting out there to run fast, it

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Speaker 1: makes me feel I feel more confident that I can

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Speaker 1: go out there and lay it down. And my last

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Speaker 1: tip for you guys when it comes to how to

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Speaker 1: become faster is stop believing that you're not a fast runner.

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Speaker 1: It sounds maybe it sounds easy, maybe it sounds hard,

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Speaker 1: However it sounds for me. I for a long long

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Speaker 1: time just thought and believed that I was the kind

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Speaker 1: of runner that ten minute miles or eleven minute miles

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Speaker 1: or a fourteen minute half mile. I didn't really comprehend

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Speaker 1: that there was more out there for me, and I

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Speaker 1: was the one who was asking how do I get faster?

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Speaker 1: What do I do? I'll never be the kind of

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Speaker 1: person that does that. When you stop believing the stories

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Speaker 1: that you are telling yourself, then you can go after

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Speaker 1: your full potential period. And I think that I needed

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Speaker 1: to be ready to let go of those stories. I

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Speaker 1: think that I wasn't ready necessarily to progress to that

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Speaker 1: next chapter. But if you feel like you are ready

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Speaker 1: that you want to go for more that you are

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Speaker 1: ready to put in the training to go for more,

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Speaker 1: then you've got to stop believing your own bs. When

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Speaker 1: you're willing to let go of what was and open

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Speaker 1: yourself up to what can be, that is when you

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Speaker 1: will find that your training might even surprise you.

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Speaker 2: If you're out.

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Speaker 1: There and you're running and you see a number and

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Speaker 1: you think that is your limit, then I want you

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Speaker 1: to close your eye and ask yourself, am I working

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Speaker 1: as hard as I possibly can? Or if you're trying

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Speaker 1: to go for a longer period of time, you should

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Speaker 1: not be working as hard as you possibly can if

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Speaker 1: you want to continue on with any sort of sustained effort. However,

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Speaker 1: if you see a number and you think like this

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Speaker 1: is just where I'm at, or this is just who

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Speaker 1: I am, close your eyes and ask yourself about that

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Speaker 1: rate of perceived exertion. Are you actually only at a

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Speaker 1: three when you could maintain a six? How does it

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Speaker 1: feel to be in your body? It's something that we

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Speaker 1: don't do enough, not just in running, but sometimes in

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Speaker 1: our day today, right we think I can't handle this

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Speaker 1: or I can't do this. But what happens when you

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Speaker 1: actually take inventory about what's physically happening, what's emotionally happening,

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Speaker 1: what's really going on in that moment, instead of telling

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Speaker 1: yourself that this is how it's going. It's not an

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Speaker 1: easy muscle to flex, but once you do, and it's funny,

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Speaker 1: when you do this and you're running, you'll probably realize

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Speaker 1: that this skill, this inventory taking, it's going to pay

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Speaker 1: off and many other aspects of your life. Now, I

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Speaker 1: do want to offer one bonus tip when it comes

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Speaker 1: to finding your fast is also taking your recovery days

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Speaker 1: or just like your base mileage as that base mileage.

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Speaker 1: By not over exerting yourself on these days, by not

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Speaker 1: going too hard just for the sake of going hard,

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Speaker 1: you're giving your body the TLC and the rest it

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Speaker 1: needs to come back stronger, more efficient, and faster at

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Speaker 1: the next round of effort. Just that little calvey, take

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Speaker 1: your easy days easy. So again, let's summarize here. To

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Speaker 1: become a faster runner, you've got to run faster. You've

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Speaker 1: got to find the right gear that takes the decision

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Speaker 1: making out of your day to day and makes you

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Speaker 1: feel confident and comfortable. And lastly, you have to stop

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Speaker 1: believing the stories that you are telling yourself to embrace

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Speaker 1: the next level version of you. I know you've got

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Speaker 1: it in the bag. I know you can do this

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Speaker 1: because you wouldn't be here listening to this episode if

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Speaker 1: you didn't have it in you, if you weren't ready

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Speaker 1: to go after your own potential. If you have other

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Speaker 1: questions for me, if there's anything that you want to

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Speaker 1: hear about as a weekly Hurdle Moment segment, I am

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Speaker 1: all ears. Please do always feel free to reach out

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Speaker 1: over Instagram, DM at Hurdle podcast and at Emily a Body,

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Speaker 1: and of course over email Emily at Hurdle. Do us

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Speaker 1: another hurdle conquered. Catch you guys next time