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Speaker 1: Ask yourself, Am I willing to speak to myself like

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Speaker 1: I would have loved one in the worst moments of

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Speaker 1: this race?

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Speaker 2: Hey, Hey, Emily Abadi, here, you are listening to another

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Speaker 2: installment of Hurdle Moment from Hurdle.

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Speaker 3: A wellness focused podcast.

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Speaker 2: Reconnect with everyone from your favorite athletes to top experts

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

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Speaker 2: 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 toward your own big potential and of

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Speaker 2: course have some fun along the way. Now, I've been

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Speaker 2: getting a lot of messages lately with questions surrounding big

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Speaker 2: surprise here running the marathon, and so I felt like

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Speaker 2: what more appropriate time to bring this conversation back into

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Speaker 2: the feed from early twenty nineteen than right now. And

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Speaker 2: that conversation is with the one and only Robin our Son.

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Speaker 2: She is the vice president of fitness Programming at Peloton.

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Speaker 3: Yes, it's a.

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Speaker 2: Peloton Week on the show, with Rad's episode going live

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Speaker 2: on Monday, and Robin is giving us her best race

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Speaker 2: day tips for the marathon. Now, a lot of these

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Speaker 2: are super helpful, regardless of how far of a distance

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Speaker 2: the race you are running may be. But I really

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Speaker 2: love how she talks us through the race a little

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Speaker 2: bit at a time. Right, We in our discussion cover

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Speaker 2: what you need to keep in mind before you even begin,

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Speaker 2: what you need to think about the morning of, where

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Speaker 2: your head should be at during the miles, the effort,

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Speaker 2: the aftermath, and beyond. So this conversation, listening back to it,

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Speaker 2: so many great actionable tips and suggest here from Robin.

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Speaker 2: When we sat down to record this, Robin was a

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Speaker 2: twenty six time marathoner, so it's safe to say that

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Speaker 2: this strong mama knows a thing or two about showing

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Speaker 2: up and getting it done. Of course, if you have

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Speaker 2: any questions, comments, thoughts, et cetera, we are all ears.

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Speaker 2: Feel free to tag Hurdle over on social at Hurdle Podcast,

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Speaker 2: I am over at Emily a Body and as race

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Speaker 2: stay here in New York gets closer, I'm going to

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Speaker 2: be hosting a bunch of events in the area. I'm

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Speaker 2: going to link to all of those in the show notes.

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Speaker 2: There are still some tickets left for next Wednesday night,

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Speaker 2: November second, we're having a conversation on runner safety and

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Speaker 2: I would love to have.

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Speaker 3: You there and me Irl. I think that's it for now.

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Speaker 2: I'm just going to get right to it this week

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Speaker 2: with that, let's bring it back, let's get to hurdling.

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Speaker 2: So today I'm going to be talking about how to

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Speaker 2: gear up for a marathon, talking about marathon race day

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Speaker 2: with the one the only vice president of fitness Programming

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Speaker 2: at Peloton, twenty six time marathon or author of Shut

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Speaker 2: Up and Run, Miss Robin Arzon.

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Speaker 1: Dang, thanks, what an intro.

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Speaker 3: I'm a hype van.

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Speaker 1: Yeah, you're you're pretty You're getting pretty good at those intros.

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Speaker 2: Queen, Well, it's been a long time since you sat

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Speaker 2: down with me for episode twenty eight of the podcast

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Speaker 2: November nineteenth, twenty eighteen.

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Speaker 1: That was right after Was that right after that was

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Speaker 1: right after New York?

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Speaker 3: Yeah, yeah, it's been it's been a minute. Yes, happy

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Speaker 3: to have you back in the studio.

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Speaker 1: Likewise, I'm happy to be here.

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Speaker 2: So today we're talking about race day for marathon ors. Obviously,

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Speaker 2: some of the things that we chat about they'll be

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Speaker 2: applicable to racers of all types. But we're chatting marathons

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Speaker 2: because it's fall marathon season. It's an exciting time, it

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Speaker 2: really is.

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Speaker 1: And it's the culmination of months of just slogging it out.

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Speaker 2: Like there's so many footsteps, I know, and I mean,

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Speaker 2: I'm sure as a twenty six time marathon or I mean,

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Speaker 2: this is a conversation like what do I need to

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Speaker 2: do for this one day that you have had so

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Speaker 2: many times with yourself and then of course with your

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Speaker 2: audience at peloton and beyond.

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Speaker 1: Yeah, well, I mean I would think the first thing

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Speaker 1: I like to remind myself is trust the training. It's

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Speaker 1: really natural during the taper to start to try to

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Speaker 1: like fill in gaps and holes and do more when

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Speaker 1: it's like you just have to focus on what you

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Speaker 1: can control at that point and you can't rewind the tape.

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Speaker 1: You can't rewind the time. So you know, definitely like

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Speaker 1: attend to injuries, go to pt like do the things

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Speaker 1: that you have been doing, but also be a little

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Speaker 1: bit less harsh, like we really get in our own

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Speaker 1: heads a few weeks before race day, especially because it

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Speaker 1: becomes palpably. So I always tell folks, trust the training, focus

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Speaker 1: on what you can control, and then start to figure

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Speaker 1: out like if your mind is running. No one intend

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Speaker 1: if your mind is kind of going, you know, at

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Speaker 1: all cylinders. Start to unpack things like race day logistics,

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Speaker 1: like your gear, where's your cheer squad gonna be like

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Speaker 1: specific corner of X. Root starts to look at the

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Speaker 1: root and if that provide If that doesn't provide relief

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Speaker 1: and it makes you more anxious, do the stuff that

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Speaker 1: you've been postponing, like go to coffee with the friends,

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Speaker 1: go to the movies, read the book Binge, something on

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Speaker 1: Netflix like it's okay to do that.

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Speaker 2: I love it And that's a great piece of advice

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Speaker 2: to kick us off. Okay, so it's race day. It

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Speaker 2: has arrived. Okay, so the first thing, the golden rule.

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Speaker 2: I know you're gonna I know you're gonna answer this

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Speaker 2: question right, The golden rule of race day, Robin, what

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Speaker 2: is it?

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Speaker 1: Nothing new on race day.

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Speaker 2: Not even rehearse just so on points. I would say

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Speaker 2: that's that's number one most important. Talk to me about

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Speaker 2: why that's so important.

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Speaker 1: You don't want to be putting anything on your body

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Speaker 1: or ingesting anything that you haven't rehearsed. You want to

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Speaker 1: think of all the training as multiple dress rehearsals for

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Speaker 1: the big show, and something as small as a seam

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Speaker 1: that you may not have ever considered would annoy You

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Speaker 1: could literally dismantle a race. And I don't mean to

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Speaker 1: be overly dramatic, but twenty six point two is a

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Speaker 1: long time to be out there, even for the fastest

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Speaker 1: runners in the world, So why would you insert a

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Speaker 1: variable that is kind of that you're unsure about that?

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Speaker 1: Even the race shirt, even the cute stuff that the

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Speaker 1: charity is giving you, like if you haven't done a

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Speaker 1: run in it or multiple runs, it's off the table.

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Speaker 1: Put the cool stuff of the expo, Like stop buying

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Speaker 1: crap you don't need, like seriously, like just truy, Like

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Speaker 1: know what you've done in those twenty milers eighteen milers

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Speaker 1: and stick with that.

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Speaker 2: It's totally true, especially like the misplace. I have a

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Speaker 2: pair of luggings that I've worn so many times.

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Speaker 3: I love them. I got a new one I didn't.

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Speaker 2: A lot of people have varying feelings on this, but

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Speaker 2: washing before you wear I'm like, eh, I can wear it,

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Speaker 2: then I.

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Speaker 3: Can watch it. Whatever. Everyone's different. I wore the brand new.

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Speaker 2: Ones last week and I was like it didn't go well,

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Speaker 2: So in my head I'm like, wow, Okay, I'm glad

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Speaker 2: I wore them. Now I'm glad we got over this

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Speaker 2: hurdle and now I can put them back on and

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Speaker 2: get Rice ready.

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Speaker 3: Okay, so we've established the nothing new on race day.

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Speaker 2: We talked about it in relevance to gear, but that

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Speaker 2: obviously also applies to what you're taking in for sure.

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Speaker 1: I mean nutrition is nutrition makes or breaks a race,

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Speaker 1: and literally even I mean I personally don't have a

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Speaker 1: sensitive stomach, so I can take things on the course

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Speaker 1: and no, I'm ninety nine point nine percent gonna be okay.

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Speaker 1: But if you're unfamiliar with the gel or the goo

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Speaker 1: or the bagel or whatever it is they're serving, especially

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Speaker 1: for international races, they like I'm US based, they serve

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Speaker 1: different things in Berlin and in Paris and you know,

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Speaker 1: and even in London. So make sure that you're checking

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Speaker 1: out what they're going to serve on the course, and

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Speaker 1: always be your own plan B like bring extra gels.

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Speaker 1: I had one race where for some like, I just

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Speaker 1: shedded all my gels I got and I planned on

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Speaker 1: seeing my mom at miles sixteen. Didn't see her, so

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Speaker 1: I was really and thankfully I saw some other runners

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Speaker 1: on the course and they were like, here, they just

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Speaker 1: gave me some stuff, but I was really left with

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Speaker 1: like one gel for the remain of the race. And

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Speaker 1: we all know that's a recipe for disaster at mile

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Speaker 1: twenty two. So just be your own plan B and

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Speaker 1: definitely do your research on what's going to be provided

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Speaker 1: for you. And I would even not count on that,

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Speaker 1: Like just have everything on your person that you think

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Speaker 1: you're gonna need.

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Speaker 3: It's smart.

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Speaker 2: And I know, obviously we're already talking about race day itself,

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Speaker 2: but in terms of like the day before race day,

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Speaker 2: what would you say is your biggest tip to people

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Speaker 2: who are gearing up, they feel nervous, they're kind of

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Speaker 2: a little all over the place.

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Speaker 3: What would you tell them?

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Speaker 1: Hmm, I would say even earlier in the process, if

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Speaker 1: you can start to establish like a ritual around nerves.

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Speaker 1: For me, it's laying out my clothing before the the

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Speaker 1: morning of a long run or race day, as the

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Speaker 1: case may be, Like putting out my you know, almond

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Speaker 1: butter and Ezekiel bread, which is my go to like

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Speaker 1: race morning food. Like I actually set an alarm to

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Speaker 1: remind myself one to get off my phone the day

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Speaker 1: before a race because it's so easy to go down

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Speaker 1: that rabbit hole. And then it's eleven pm midnight, and

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Speaker 1: then you start counting the hours that you're not going

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Speaker 1: to sleep and just start to create a ritual around

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Speaker 1: how you're gonna fuel, what you're gonna wear, when you're

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Speaker 1: gonna cut off communication Even with the most well meeting folks.

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Speaker 1: You know, you don't have to be, you know, sip

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Speaker 1: and tea and kiking with your best friend till one

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Speaker 1: in the morning the night before a race, even though

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Speaker 1: it might feel good in the moment, you really need

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Speaker 1: to kind of go internal and figure out ways that

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Speaker 1: that actually feels powerful.

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Speaker 2: Right, And also along the lines of what you're getting

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Speaker 2: at is just like visualization, like giving yourself the essential

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Speaker 2: time that you need to visualize. Okay, what is not

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Speaker 2: only the race is gonna look like, but what's the

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Speaker 2: morning look like? Like? How can I set myself up

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Speaker 2: for success from the moment I open my eyes and

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Speaker 2: like slip into that spandex and prepare yourself to boss

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Speaker 2: up and get out there.

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Speaker 1: Well, I tell everyone to create a mental movie reel

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Speaker 1: of their strongest training moments, and it might not even

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Speaker 1: be in that training cycle right, you might be like

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Speaker 1: holding on to a beautiful memory from when you were

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Speaker 1: in high school, Like it doesn't matter as long as

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Speaker 1: it's meaningful to you. And it's I joke kind of

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Speaker 1: not really that I live my life like I mean

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Speaker 1: a rocky movie montage, Like you should be that powerful

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Speaker 1: or at least be aspiring to get a glimmer of

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Speaker 1: whatever it is that you're trying to achieve at that

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Speaker 1: finish line, Like maybe it's joy. Maybe you're just running

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Speaker 1: to like lace up and live great. So then how

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Speaker 1: would that be most optimal for you? Right? Start to

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Speaker 1: create that mental movie reel, and it's it works if

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Speaker 1: you do it the day before the race, it really works.

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Speaker 1: Ritualize it. I mean the best athletes in the world

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Speaker 1: have mantras I and I almost the mantra for me

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Speaker 1: is not just a way to kind of center myself

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Speaker 1: in the run. It's almost an invocation like I am

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Speaker 1: calling on the power of like literally like the people

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Speaker 1: who have come before me, like the people I want

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Speaker 1: to make proud, like what I define as legacy. That

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Speaker 1: is what I bring with me on race day. And

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Speaker 1: it might sound pretty dramatic, but like why shouldn't you

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Speaker 1: star in your own story.

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Speaker 2: It's totally okay. So you're the star of your story.

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Speaker 2: It's race day. You wake up, you get your stuff on,

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Speaker 2: you're moving. The one of the most frequent questions I get,

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Speaker 2: and I'm sure you get this as well, is talking

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Speaker 2: about what and when to eat in the morning before

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Speaker 2: a race. So let's talk a little bit about that.

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Speaker 1: Yeah, let's talk about it. So for a race like

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Speaker 1: New York City, you are going to be at the

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Speaker 1: race corral hours before you're even going to get moving.

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Speaker 1: So I kind of plan my breast fist in two parts,

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Speaker 1: Like I'll eat like almond butter and toast and banana

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Speaker 1: is kind of my go to. And I'll have like

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Speaker 1: one piece of toast and almond butter in the morning

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Speaker 1: before I leave, and a banana, and then I'll probably

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Speaker 1: eat like half a banana and the other piece of

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Speaker 1: toast maybe like sixty minutes before the race. And I

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Speaker 1: stop drinking fluids sixty minutes before the race.

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Speaker 2: Right, And that obviously gives you time to like process

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Speaker 2: what's going on. So if you do have to go

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Speaker 2: to like a port a botty or whatever you're gonna do,

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Speaker 2: if you're getting it all done, an hour before then.

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Speaker 2: That gives you like time for the emergency pit stop.

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Speaker 1: Yeah, and you definitely want to plan your fuel. It's

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Speaker 1: almost like you're planning for three, maybe even four hours

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Speaker 1: of fueling before you're even gonna run. Most folks are

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Speaker 1: not fueling for their twenty mile or four hours in advance.

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Speaker 1: So think about that, like, if you're if you normally

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Speaker 1: have your whatever it is, you're half a bagel ninety

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Speaker 1: minutes before then, plan for that. But also, no, you're

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Speaker 1: gonna eat a little bit of extra juice because you're

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Speaker 1: waking up very likely earlier than you normally would on

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Speaker 1: your long.

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Speaker 2: Right, And if you seem to be a person that

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Speaker 2: gets some sort of a nervous stomach or something like that,

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Speaker 2: that's also to take into account because yeah, those long

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Speaker 2: runs and training they can be a little nerve inducing.

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Speaker 2: You could feel a little anxious, but it's a completely

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Speaker 2: different game plan on race day. So you want to

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Speaker 2: make sure that if you know that's who you are

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Speaker 2: and that's something that happens to you, plan it out.

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Speaker 2: Be easy with yourself, be gentle, know that like it's

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Speaker 2: fuel and it's there to help you, not hurt you. Right, Okay,

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Speaker 2: so we talked about fueling. Now we're on the course. Yeah,

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Speaker 2: so calm on, of course, you're out there.

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Speaker 3: All the hard work is starting to pay off. You're

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Speaker 3: at the beginning.

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Speaker 2: What are some tips that you would offer to someone

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Speaker 2: at the beginning of the race, because I think one

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Speaker 2: of the biggest things that you hear time and time

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Speaker 2: again is don't go out too hard. Right you've got

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Speaker 2: twenty six point two miles ahead of you.

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Speaker 1: I mean, that's the classic advice. I would say, what

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Speaker 1: kind of run are you a pro? Is it a

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Speaker 1: race or is it a marathon? Because racing marathon is

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Speaker 1: actually very different than running a marathon. Look at the course.

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Speaker 1: There are courses that lend themselves to negative splits. You

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Speaker 1: definitely want to be informed if that's something that you're

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Speaker 1: kind of banking on, because there are a lot of

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Speaker 1: things that can go wrong. But you know, for a

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Speaker 1: course like New York, for example, is really hilly, Chicago

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Speaker 1: a little flatter, you can probably have much more. You

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Speaker 1: will have much more even splits on a flat course.

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Speaker 1: So I wouldn't say everyone needs to be conservative patting

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Speaker 1: their mileage two minutes a mile like, it's not a

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Speaker 1: bright line rule. Just to know that you are conserving energy.

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Speaker 1: The race starts at mile sixteen, so plan based on

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Speaker 1: the course and how you're approaching that finish line.

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Speaker 2: Taking a break from today's episode to talk to you

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Speaker 2: about my sponsor at inside Tracker. Inside Tracker is your

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Speaker 2: you can take control of your own health. So let

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Speaker 2: me talk through what this looks like in practice. The

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Speaker 2: this on the show before, but I, like many women,

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Speaker 2: a little bit more red meat, all of which got

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Speaker 2: my levels to where they should be and had me

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Speaker 2: feeling a whole lot less tired and a whole lot better.

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Speaker 3: Yeah, and I know I mean me personally, time and

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Speaker 3: time again.

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Speaker 2: So many people say you should aim for negative splits,

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Speaker 2: and this sounds like this idealic situation in my perfect.

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Speaker 3: World, I'd love them.

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Speaker 2: But I know that I am a person that with

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Speaker 2: the right fuel, no matter what, I get to that

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Speaker 2: mile twenty two and I'm definitely gonna be slower than

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Speaker 2: I was at mile twelve. It's just how I run,

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Speaker 2: and I still have energy in the tank, but it's

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Speaker 2: just not the same. And so if I was to

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Speaker 2: take that advice like, oh, go out really slow, and

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Speaker 2: then just speed up gradually and gradually like I'm not

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Speaker 2: that kind of runner. And so it's important going into

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Speaker 2: race day, especially with those longer training runs, feel it out,

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Speaker 2: feel what kind of runner you are, and like really

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Speaker 2: pay attention to what's happening in your body and listen.

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Speaker 2: Listening is so important. Okay, so we're at the beginning

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Speaker 2: of the marathon. The classic advice don't go to all

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Speaker 2: out right off the bat. What's the next piece of

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Speaker 2: advice you got for me on race day?

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Speaker 1: I think that you need to plan for the discomfort

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Speaker 1: and how you're going to speak to yourself in that moment.

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Speaker 1: Because even the best marathons that I've had, there were

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Speaker 1: moments where I was like what am I doing? Like

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Speaker 1: this is actually insane that I'm on this course. So

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Speaker 1: how are you going to speak to yourself in the

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Speaker 1: moments of discomfort and plan for the discomfort. Don't go

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Speaker 1: down a rabbit hole of thinking of every bad thing

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Speaker 1: that could possibly happen in the race, But ask yourself,

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Speaker 1: am I willing to speak to myself like I would

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Speaker 1: have loved one in the worst moments.

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Speaker 3: Of this race?

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Speaker 1: And that has that preparedness for the discomfort I think

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Speaker 1: goes a really long way.

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Speaker 3: Oh one hundred percent.

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Speaker 2: And I think there's also so much research about how

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Speaker 2: different people respond to different types of self talk. So

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Speaker 2: you might be a person that responds really positively to

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Speaker 2: self talk, for example, with explatives. You might not be

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Speaker 2: a kind of person that handles explatives well, you might

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Speaker 2: feel like you're degrading yourself and that's not a good

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Speaker 2: thing to get into. So again with the practice, that's

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Speaker 2: like a common theme here. It's like talk to yourself,

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Speaker 2: see how it feels, and rehearse, which.

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Speaker 3: Is such a good point to bring up for sure.

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Speaker 1: So there's a self talk piece, and then there's the

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Speaker 1: associative versus disassociative ways of approaching just the mental mind

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Speaker 1: games of an athlete. I say, mind over miles. I

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Speaker 1: do think after a certain basic level of training, everyone

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Speaker 1: can reach that finish line, but you have to want

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Speaker 1: it badly enough and then proceed accordingly. Associative would be

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Speaker 1: think of other things, listen to music, focus on the crowds,

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Speaker 1: thanks the volunteers, get yourself out of your body. Associative

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Speaker 1: is saying I have one more step, even counting steps,

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Speaker 1: I think, gosh, I'm forgetting one of the most famous

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Speaker 1: female runners famous. I think it was Paula Radcliffe famously

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Speaker 1: counted steps, or maybe it was Jonie anyway, regardless, that's

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Speaker 1: insane counting every ten steps, you know, and but like

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Speaker 1: that worked for her. So figure out, like, is this

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Speaker 1: a moment where I have to go inward or is

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Speaker 1: this a moment where I have to just like look

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Speaker 1: up at the sky and be like, put on some

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Speaker 1: Beyonce and go and go.

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Speaker 2: I think something great that you offered up before was

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Speaker 2: knowing exactly where your friends and family are going to

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Speaker 2: be on the course. I think it's one thing to say, Okay,

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Speaker 2: I'll see you at mile sixteen. It's another thing to

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Speaker 2: say I'll see you at the northwest corner in front

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Speaker 2: of the Borough College campus at mile sixteen, because that

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Speaker 2: is so critical. So because for some people you look

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Speaker 2: forward to that moment for so along and if you

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Speaker 2: miss it.

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Speaker 1: Or waste energy looking I've had experiences where I'm like,

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Speaker 1: you want to establish runners right or runners left, meaning

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Speaker 1: you know where they're going to be from your perspective,

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Speaker 1: because trust at mile five you might think, oh, let

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Speaker 1: me just run across three lanes of this road that's

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Speaker 1: closed off for the race. You do not want to

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Speaker 1: waste those steps, truly, you don't want to waste those steps,

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Speaker 1: So have them set up where it's going to be

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Speaker 1: most convenient for you.

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Speaker 2: Awesome, Okay, Convenience is important. Finding family, finding friends always helpful.

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Speaker 2: Now we're more than halfway through the race. We're like

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Speaker 2: coming up on that mile eighteen to twenty area, and

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Speaker 2: this is when things get rough.

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Speaker 3: Yeah, so where are we at?

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Speaker 2: What that is?

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Speaker 1: I can I always try to approach miles eighteen and

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Speaker 1: above as a rite of passage. Like, you know, people

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Speaker 1: always talk about mile twenty two. I actually think eighteen

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Speaker 1: to twenty one can be the toughest because once you're

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Speaker 1: at twenty two, you're like, even if I crawl, my

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Speaker 1: ass is getting to that fish. But at eighteen you're like, ooh,

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Speaker 1: that's still kind of a long run, you know, especially

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Speaker 1: when your legs they're tired. So I think considering that

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Speaker 1: that is literally the crucible, like that's the right of passage.

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Speaker 1: You have trained so hard for the privilege of doing

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Speaker 1: this with your body. And again it goes back to

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Speaker 1: identifying how you're going to speak to yourself in that moment.

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Speaker 1: And I also think are people are hunting for motivation

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Speaker 1: when they should be hunting for purpose. So yes, scrolling

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Speaker 1: on Instagram and seeing you know, a beautiful, powerful runner

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Speaker 1: like Carrigaucher or Als and Felix, you're like, wow, like

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Speaker 1: they are exemplary and they are. I love that, hey, ladies,

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Speaker 1: but you know they're not you, and they're not with

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Speaker 1: you on the course most likely. So what is your

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Speaker 1: purpose in getting to that finish line? And it has

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Speaker 1: to be yours? Is it being a younger mom? Is

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Speaker 1: it being you know, is it for that selfie at

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Speaker 1: the finish line? Live?

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Speaker 3: But you got to earn it, right, you got to

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Speaker 3: earn it.

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Speaker 2: And so obviously also at this point a through line

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Speaker 2: on this we're talking about fuel. We haven't touched on

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Speaker 2: just yet. A strategy in terms of, yes, you have

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Speaker 2: to rehearse it, but generally I would say a rule

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Speaker 2: of thumb you here quite often is about every four

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Speaker 2: miles or every thirty minutes.

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Speaker 3: What is something that you stick to.

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Speaker 1: For that I do every thirty minutes like clockwork. Yeah,

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00:22:26,040 --> 00:22:29,960
Speaker 1: you definitely win a bank minimum of two hundred calories

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00:22:30,160 --> 00:22:35,520
Speaker 1: before you get to mile twenty, and that's most people

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00:22:35,560 --> 00:22:38,399
Speaker 1: will be running further on race day than they have

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Speaker 1: in any training run by a few miles, at least three,

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00:22:41,680 --> 00:22:44,399
Speaker 1: three to six miles. So I would say, you know,

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00:22:44,520 --> 00:22:48,240
Speaker 1: you definitely want to consider that you're banking the calories.

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Speaker 1: You never want to be thirsty, you're hungry on the course,

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Speaker 1: You're always preempting that.

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Speaker 2: Totally okay, So we're coming up to that finish line.

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Speaker 2: It's your big moment. And what happens now walking?

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Speaker 1: You know, unless you have a serious injury or something,

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Speaker 1: keep moving. I actually love the way the New York

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00:23:06,760 --> 00:23:08,520
Speaker 1: City course is set up that it kind of forces

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Speaker 1: you to walk for about a mile. That will reduce soreness.

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00:23:11,960 --> 00:23:14,840
Speaker 1: It gets it flushes out lactic acid, and it's just

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Speaker 1: kind of bringing your body back to status quo after

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Speaker 1: something that was really intense for three, four, five, six

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Speaker 1: hours or more so. Definite, I just like grab a

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Speaker 1: water bottle and walk with it. It might be might

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00:23:28,600 --> 00:23:31,280
Speaker 1: feel more like a hobble. You know, that's okay. Don't

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Speaker 1: don't pressure yourself, but I but I do like the

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Speaker 1: idea of walking after a race, and you wanna a

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00:23:36,080 --> 00:23:38,720
Speaker 1: lot of races will have the stretching tents and the

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00:23:38,800 --> 00:23:42,000
Speaker 1: massage tents and stuff. Just be make sure you're you

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00:23:42,119 --> 00:23:44,080
Speaker 1: know how you feel in that moment, because your muscles

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00:23:44,119 --> 00:23:46,800
Speaker 1: are incredibly tender, so you don't want to have someone

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Speaker 1: that you might not have not have ever seen before

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Speaker 1: kind of going in on your hamstring or something. Just

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Speaker 1: just be really mindful of that. That post race recovery sweet.

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Speaker 3: Kind of stuff totally.

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Speaker 2: And I mean, obviously you plan to see your family

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Speaker 2: along the course, but it's also really important afterward, no

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00:24:02,119 --> 00:24:04,680
Speaker 2: matter where you are, if you're domestic, if you're international,

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Speaker 2: you have a plan of where you're going to find

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Speaker 2: them afterward because a lot of the times in these marathons,

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00:24:10,160 --> 00:24:12,680
Speaker 2: it's a lot of people concentrated in one area. Cell

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00:24:12,720 --> 00:24:15,200
Speaker 2: phone service might not be working. You're obviously going to

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00:24:15,240 --> 00:24:16,920
Speaker 2: be a little slower, a little more out of.

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Speaker 3: It than usual.

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00:24:17,920 --> 00:24:20,840
Speaker 2: So it's so so important to make sure you also

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00:24:21,080 --> 00:24:25,320
Speaker 2: have a post race plan, super important.

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Speaker 1: And you're probably not just try to focus on hydration.

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00:24:28,560 --> 00:24:30,919
Speaker 1: You might not be really hungry. I always tell myself, like,

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Speaker 1: just get in like five pretzels, you know, like just

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00:24:33,560 --> 00:24:36,159
Speaker 1: try to get it down and then but don't freak out.

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Speaker 1: If you're not super hungry within the hour after the race,

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Speaker 1: it might take a few hours for your appetite to

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Speaker 1: come back. And I always recommend, if you do have

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Speaker 1: family you know in town or loved ones, pick a

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Speaker 1: place that's off the race course to have that like

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00:24:53,320 --> 00:24:55,879
Speaker 1: celebratory meal. Yeah, because at least in a place like

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00:24:55,920 --> 00:24:58,440
Speaker 1: New York City, the traffic is insane, so you kind

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Speaker 1: of just want to plan your way home in a

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00:25:00,680 --> 00:25:04,920
Speaker 1: way that doesn't exacerbate, you know, make it more difficulty,

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00:25:05,040 --> 00:25:07,440
Speaker 1: make it more difficult exactly. Oh, and go walk backwards

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Speaker 1: down the stairs.

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Speaker 3: That helps a lot.

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Speaker 2: Oh god, those next day stairs, they're always an adventure. Yes, Okay,

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00:25:12,640 --> 00:25:15,040
Speaker 2: you have the opportunity right now to offer some last

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Speaker 2: words of wisdom for the upcoming marathonors.

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Speaker 3: What do you leave them with, Robin?

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Speaker 1: I want them to look in the mirror and bang

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00:25:26,040 --> 00:25:30,040
Speaker 1: on their chest until they believe that they are a badass,

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00:25:30,320 --> 00:25:33,280
Speaker 1: because it really takes looking yourself in the eyes and

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00:25:33,320 --> 00:25:37,119
Speaker 1: being like, we're doing this today, And it might feel

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00:25:37,240 --> 00:25:40,679
Speaker 1: silly at first, but there's something really powerful of moving

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00:25:40,720 --> 00:25:44,160
Speaker 1: your body in space for longer than further than many

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00:25:44,200 --> 00:25:48,480
Speaker 1: people drive, and that makes you a very special superhero.

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Speaker 1: So own that shit.

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Speaker 2: It's a unique opportunity and an exciting one. Get that yes, awesome, Robin,

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00:25:55,119 --> 00:25:56,879
Speaker 2: thanks so much for sitting down with me today.

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Speaker 1: I'm so happy to be here.

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00:25:58,800 --> 00:26:01,560
Speaker 2: I know, I know it was long overdue, Long overdue

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00:26:01,600 --> 00:26:05,720
Speaker 2: again at Hurdle Podcasts at Emilia Badi at Robin NYC

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00:26:06,320 --> 00:26:09,320
Speaker 2: on Instagram. You guys know how to reach us. Another

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00:26:09,400 --> 00:26:12,120
Speaker 2: hurdle conquered. Catch you guys next time