1 00:00:21,000 --> 00:00:24,239 Speaker 1: Hey, everybody, Emily Abadi here coming to you from the 2 00:00:24,280 --> 00:00:28,479 Speaker 1: Age studio. You are listening to this week's installment of 3 00:00:28,600 --> 00:00:32,880 Speaker 1: five Minute Friday from Hurdle. This week, I want to 4 00:00:32,880 --> 00:00:37,800 Speaker 1: talk about breaking things in too little doables. And what 5 00:00:37,960 --> 00:00:42,560 Speaker 1: got me thinking about this was my workout this morning. 6 00:00:42,640 --> 00:00:45,640 Speaker 1: I had set out to do a run that was 7 00:00:45,680 --> 00:00:49,840 Speaker 1: going to be broken up into three segments, so to speak. 8 00:00:49,920 --> 00:00:52,360 Speaker 1: So you started with your warm up, then you had 9 00:00:52,360 --> 00:00:54,640 Speaker 1: the bulk of the workout, then you had the cool down. 10 00:00:54,680 --> 00:00:56,959 Speaker 2: The bulk of the workout was meant to be. 11 00:00:58,480 --> 00:01:05,319 Speaker 1: Three differents, running two miles, then one mile, then a 12 00:01:05,360 --> 00:01:07,800 Speaker 1: half mile, and resting about I think it was two 13 00:01:07,800 --> 00:01:11,080 Speaker 1: minutes between each segment. And I was in the middle 14 00:01:11,280 --> 00:01:16,480 Speaker 1: of the first set, the first two mile block and 15 00:01:16,680 --> 00:01:20,800 Speaker 1: approaching the one mile mark when I kind of did 16 00:01:20,840 --> 00:01:23,520 Speaker 1: this gut check. And this happens from time to time 17 00:01:23,640 --> 00:01:27,319 Speaker 1: during a workout where I'm like, either I'm just not 18 00:01:27,480 --> 00:01:30,119 Speaker 1: feeling this, or you know, I start to play some 19 00:01:30,400 --> 00:01:34,440 Speaker 1: mental gymnastics. Sometimes I can work through the mental gymnastics, 20 00:01:34,440 --> 00:01:37,240 Speaker 1: but other times I just have to listen to my 21 00:01:37,360 --> 00:01:41,160 Speaker 1: gut and call it for what it was. And I 22 00:01:41,200 --> 00:01:44,440 Speaker 1: felt as though during my morning effort at that point 23 00:01:44,480 --> 00:01:47,360 Speaker 1: about to approach the one mile mark that I would 24 00:01:47,360 --> 00:01:51,760 Speaker 1: be better for breaking this one up into smaller little doables, 25 00:01:52,960 --> 00:01:57,440 Speaker 1: and so without shame or guilt or whatever, I just 26 00:01:58,280 --> 00:02:00,200 Speaker 1: decided to do it. 27 00:02:00,960 --> 00:02:03,520 Speaker 2: So rather than the proposed. 28 00:02:03,440 --> 00:02:07,520 Speaker 1: As I might say, RX, I did one mile, I 29 00:02:07,560 --> 00:02:11,360 Speaker 1: took a ninety second break. I did another mile, I 30 00:02:11,400 --> 00:02:14,560 Speaker 1: took a ninety second break. Then I did three repeats 31 00:02:14,560 --> 00:02:17,440 Speaker 1: of a half mile with sixty seconds in between each. 32 00:02:18,040 --> 00:02:23,160 Speaker 1: And although it wasn't what I started out intending to do, 33 00:02:24,280 --> 00:02:30,080 Speaker 1: it felt really good to still go out there and 34 00:02:30,200 --> 00:02:34,960 Speaker 1: get the same training stimulus for the most part, really 35 00:02:35,480 --> 00:02:39,960 Speaker 1: work through some of the mental hurdles that I was approaching, 36 00:02:40,200 --> 00:02:41,919 Speaker 1: being like, I don't know if this is my day. 37 00:02:42,000 --> 00:02:44,440 Speaker 2: I don't know if I can do this and stay 38 00:02:44,480 --> 00:02:45,000 Speaker 2: the course. 39 00:02:46,000 --> 00:02:48,240 Speaker 1: You know, there are so many times in life where 40 00:02:48,840 --> 00:02:50,440 Speaker 1: we hope that things are going to be one way 41 00:02:50,480 --> 00:02:54,240 Speaker 1: and they end up another, and so many times, especially 42 00:02:54,280 --> 00:02:57,400 Speaker 1: when it comes to activity, that we want to push 43 00:02:57,480 --> 00:03:00,280 Speaker 1: through or we want to keep going. But there's no 44 00:03:00,400 --> 00:03:05,040 Speaker 1: shame in listening to your body, in getting to this 45 00:03:05,120 --> 00:03:08,160 Speaker 1: place where you accept the facts. 46 00:03:07,800 --> 00:03:08,840 Speaker 2: For what they are. 47 00:03:09,880 --> 00:03:14,400 Speaker 1: I had done a little bit of speedwork yesterday and 48 00:03:14,600 --> 00:03:18,160 Speaker 1: totally forgot that I had committed to doing this effort 49 00:03:18,240 --> 00:03:21,000 Speaker 1: today as well, And in doing that, I. 50 00:03:21,040 --> 00:03:22,919 Speaker 2: Definitely stretched myself a little bit thin. 51 00:03:23,760 --> 00:03:25,560 Speaker 1: So I had to get honest and I had to 52 00:03:25,560 --> 00:03:31,320 Speaker 1: get realistic, and ultimately I would say that I'm better 53 00:03:31,360 --> 00:03:36,520 Speaker 1: for that. It can be really frustrating again when things 54 00:03:37,080 --> 00:03:42,760 Speaker 1: don't go as you'd hoped, but through the hurdles intention there, 55 00:03:44,040 --> 00:03:47,880 Speaker 1: we have the opportunity to pivot and to be better 56 00:03:48,040 --> 00:03:54,200 Speaker 1: for how we move through those not exactly ideal moments 57 00:03:54,880 --> 00:03:58,080 Speaker 1: on the quest to just writing our story every single day. 58 00:03:59,200 --> 00:04:02,320 Speaker 2: And so my story was a little bit different. 59 00:04:02,920 --> 00:04:06,480 Speaker 1: But tomorrow it's a new day, a new chance to 60 00:04:06,560 --> 00:04:10,360 Speaker 1: frame my perspective and a new chance to keep pushing 61 00:04:10,400 --> 00:04:11,720 Speaker 1: forward doing the best. 62 00:04:11,520 --> 00:04:14,280 Speaker 2: I can with what I actually have. 63 00:04:15,160 --> 00:04:17,760 Speaker 1: So my prompt for you this week, what is something 64 00:04:17,760 --> 00:04:19,840 Speaker 1: that you're trying to tackle right now that you could 65 00:04:19,880 --> 00:04:24,600 Speaker 1: benefit from breaking up into little doables. Maybe it's your 66 00:04:24,600 --> 00:04:29,599 Speaker 1: to do list, Maybe it's being realistic about cleaning your home. Goodness, 67 00:04:29,600 --> 00:04:32,320 Speaker 1: that's something I have to do right now, picking one 68 00:04:32,440 --> 00:04:35,360 Speaker 1: area at a time instead of looking at the whole thing. 69 00:04:35,839 --> 00:04:39,720 Speaker 1: And it's some Again, the prompt, what is one thing 70 00:04:40,240 --> 00:04:42,640 Speaker 1: in your life right now that maybe you could benefit 71 00:04:42,720 --> 00:04:46,600 Speaker 1: from breaking up in to little doables and have a 72 00:04:46,600 --> 00:04:47,880 Speaker 1: little bit of grace with yourself. 73 00:04:48,640 --> 00:04:50,640 Speaker 2: And now a listener question. 74 00:04:51,680 --> 00:04:55,839 Speaker 3: Hello, I am new to your podcast and I absolutely 75 00:04:55,920 --> 00:04:59,360 Speaker 3: love it. I recently have been getting into running again 76 00:04:59,440 --> 00:05:02,920 Speaker 3: after like eight year hiatus, but i just signed up 77 00:05:02,960 --> 00:05:07,200 Speaker 3: for my first ever marathon, and I'm curious on your 78 00:05:07,279 --> 00:05:12,839 Speaker 3: thoughts of whether you should be rotating shoes, having different 79 00:05:12,880 --> 00:05:16,680 Speaker 3: types of shoes shoes for certain training as you prepare 80 00:05:16,760 --> 00:05:20,840 Speaker 3: for the marathon. I currently only have one running shoe 81 00:05:20,880 --> 00:05:25,040 Speaker 3: that I wear, but I'm looking into other options. So yeah, 82 00:05:25,120 --> 00:05:28,080 Speaker 3: I'd love all your thoughts and thanks so much. I 83 00:05:28,160 --> 00:05:30,200 Speaker 3: love this community and happy to be here. 84 00:05:30,680 --> 00:05:32,880 Speaker 2: I love new hurdlers. Thanks for listening. 85 00:05:33,120 --> 00:05:35,400 Speaker 1: I feel like this question was an appropriate way to 86 00:05:35,560 --> 00:05:38,599 Speaker 1: round out a week filled with lots of running content. 87 00:05:38,800 --> 00:05:41,279 Speaker 1: I have answered questions like this in the past on 88 00:05:41,320 --> 00:05:43,960 Speaker 1: five Minute Friday, but feel like it's an important topic 89 00:05:44,080 --> 00:05:46,800 Speaker 1: because your feet are worthy of protecting. 90 00:05:46,920 --> 00:05:48,160 Speaker 2: Now here's the deal. 91 00:05:48,279 --> 00:05:51,560 Speaker 1: If you are training for your first marathon, there is 92 00:05:51,880 --> 00:05:56,440 Speaker 1: absolutely no need to go super crazy with incorporating all 93 00:05:56,480 --> 00:06:01,160 Speaker 1: different types of workouts into your training program. The first 94 00:06:01,320 --> 00:06:06,360 Speaker 1: beginner marathon training program I ever did was literally just 95 00:06:06,839 --> 00:06:11,040 Speaker 1: varying mileage amounts of base pace throughout. 96 00:06:11,520 --> 00:06:13,000 Speaker 2: I think I ran maybe. 97 00:06:12,839 --> 00:06:15,840 Speaker 1: Four maybe five days a week, but I'm pretty sure 98 00:06:15,920 --> 00:06:19,040 Speaker 1: four days a week. Now I say there's no need 99 00:06:19,080 --> 00:06:21,880 Speaker 1: to incorporate these different types of workouts because a lot 100 00:06:21,960 --> 00:06:25,440 Speaker 1: of the time runners who are incorporating these workouts into 101 00:06:25,520 --> 00:06:29,200 Speaker 1: the mix, they're doing it too perhaps get faster, so 102 00:06:29,320 --> 00:06:31,680 Speaker 1: to speak. If your goal is simply to finish, the 103 00:06:31,680 --> 00:06:35,080 Speaker 1: benefit to incorporating a diverse set of workouts into your 104 00:06:35,080 --> 00:06:38,559 Speaker 1: schedule really could just be the fun of mixing things 105 00:06:38,640 --> 00:06:42,960 Speaker 1: up the aspect of staving off boredom. But in terms 106 00:06:43,040 --> 00:06:46,200 Speaker 1: of whether or not you need to, well, no, you 107 00:06:46,240 --> 00:06:51,000 Speaker 1: don't necessarily need to. With that said, as I progressed 108 00:06:51,000 --> 00:06:53,839 Speaker 1: in my running journey, I started to incorporate the different 109 00:06:53,880 --> 00:06:58,320 Speaker 1: types of workouts into my training plans. So that can 110 00:06:58,400 --> 00:07:02,919 Speaker 1: include track or or interval training. It can include tempo 111 00:07:02,960 --> 00:07:05,400 Speaker 1: of course, long runs, and all of the different types 112 00:07:05,440 --> 00:07:09,960 Speaker 1: from beginner to advanced training programs, base pace, recovery. 113 00:07:09,960 --> 00:07:11,400 Speaker 2: All of that jazz. 114 00:07:11,800 --> 00:07:15,440 Speaker 1: Now for the different types of runs, that is when 115 00:07:15,480 --> 00:07:19,600 Speaker 1: you lean into different types of sneakers. So that being said, 116 00:07:19,600 --> 00:07:22,160 Speaker 1: if you're going to tackle a track workout, you may, 117 00:07:23,160 --> 00:07:26,920 Speaker 1: excuse me, want something that's lighter and doesn't need or 118 00:07:26,920 --> 00:07:30,760 Speaker 1: require as much cushioning as something you may lean into 119 00:07:30,960 --> 00:07:32,880 Speaker 1: for a long run. Where you're going to be on 120 00:07:32,920 --> 00:07:35,760 Speaker 1: your feet for a lot longer amount of time, your 121 00:07:35,800 --> 00:07:38,760 Speaker 1: feet may swell a little bit more, which also brings 122 00:07:38,880 --> 00:07:42,760 Speaker 1: up a really important point. Your feet tend to swell 123 00:07:43,040 --> 00:07:46,360 Speaker 1: as you run. Think about your foot repetitively hitting the ground. 124 00:07:46,400 --> 00:07:50,320 Speaker 1: It makes sense, and so typically speaking, your running sneakers 125 00:07:50,360 --> 00:07:53,280 Speaker 1: will be at least a half size larger than your 126 00:07:53,320 --> 00:07:56,920 Speaker 1: street shoe size. Some people even run a full size 127 00:07:57,080 --> 00:08:00,360 Speaker 1: or more depending on their foot. A really great thing 128 00:08:00,360 --> 00:08:01,800 Speaker 1: that you can do is head on over to a 129 00:08:01,800 --> 00:08:05,560 Speaker 1: local run specialty store. They will be more than be 130 00:08:05,720 --> 00:08:07,880 Speaker 1: to fit you. They'll also throw you on a treadmill 131 00:08:08,080 --> 00:08:10,160 Speaker 1: to take a look at your gate and how your 132 00:08:10,160 --> 00:08:12,920 Speaker 1: foot is hitting the ground as you run. There are 133 00:08:13,080 --> 00:08:16,280 Speaker 1: different sneakers that are made for different gates and different 134 00:08:16,360 --> 00:08:20,560 Speaker 1: foot types, but the most important thing in science says this. 135 00:08:20,960 --> 00:08:24,640 Speaker 1: Researchers have found that the comfort in a sneaker is 136 00:08:24,680 --> 00:08:26,720 Speaker 1: the most important thing to stave off injuries. 137 00:08:26,720 --> 00:08:30,040 Speaker 2: So although you may be someone who pronates or stupinates. 138 00:08:30,200 --> 00:08:32,720 Speaker 1: If you find a neutral sneaker that feels really good 139 00:08:32,800 --> 00:08:35,760 Speaker 1: for your body and really great on your foot, that 140 00:08:35,920 --> 00:08:41,320 Speaker 1: comfort level is even more important. So yes, different types 141 00:08:41,320 --> 00:08:45,920 Speaker 1: of sneakers for different efforts. Definitely take a look at 142 00:08:46,240 --> 00:08:48,120 Speaker 1: the roundup that I'm going to put in the show 143 00:08:48,120 --> 00:08:51,000 Speaker 1: notes here that lists a bunch of my favorite sneakers 144 00:08:51,080 --> 00:08:52,600 Speaker 1: from the Weekly Hurdle newsletter. 145 00:08:52,880 --> 00:08:55,320 Speaker 2: I put this list out not all that long ago. 146 00:08:55,360 --> 00:08:57,199 Speaker 2: I believe it was in the last. 147 00:08:57,040 --> 00:09:00,120 Speaker 1: Year, so check out some of my go tos there forever, 148 00:09:00,559 --> 00:09:04,520 Speaker 1: from base pace to long runs, I have got you covered. 149 00:09:05,240 --> 00:09:07,240 Speaker 1: The other thing I want to note here is that 150 00:09:07,360 --> 00:09:10,920 Speaker 1: generally speaking, a regular pair of sneakers ie not a 151 00:09:11,080 --> 00:09:15,520 Speaker 1: super shoe so to speak, will be good for between 152 00:09:15,600 --> 00:09:16,800 Speaker 1: two hundred and fifty to four. 153 00:09:16,760 --> 00:09:19,120 Speaker 2: Hundred miles, depending on the runner. 154 00:09:19,800 --> 00:09:22,360 Speaker 1: So a really helpful thing that you can do is 155 00:09:22,440 --> 00:09:24,240 Speaker 1: pay attention to how they feel, and if it doesn't 156 00:09:24,280 --> 00:09:27,040 Speaker 1: feel like it's giving you that same energy return that 157 00:09:27,160 --> 00:09:29,760 Speaker 1: same spring, it may be time to swap out your 158 00:09:29,800 --> 00:09:32,840 Speaker 1: sneakers for a new pair, and swapping back and forth 159 00:09:32,880 --> 00:09:38,080 Speaker 1: between two pairs regularly can help minimize that wear time. Also, 160 00:09:38,320 --> 00:09:40,240 Speaker 1: you can always look at the bottom of your shoes, 161 00:09:40,320 --> 00:09:42,960 Speaker 1: the soles of your shoes, the inside heel, perhaps the 162 00:09:43,040 --> 00:09:48,439 Speaker 1: toe for extreme signs of wear, because if you see 163 00:09:48,480 --> 00:09:51,040 Speaker 1: a lot of that, then that's a pretty solid. 164 00:09:50,679 --> 00:09:55,200 Speaker 2: Indicator that it's time for a new pair sneakers. I 165 00:09:55,400 --> 00:09:56,719 Speaker 2: am putting out a. 166 00:09:56,640 --> 00:09:59,280 Speaker 1: Call for more listener questions, So if you have one, 167 00:09:59,360 --> 00:10:02,720 Speaker 1: especially st that's not running related, I want to hear 168 00:10:02,760 --> 00:10:04,920 Speaker 1: your questions. I want to answer them on the show. 169 00:10:05,160 --> 00:10:07,440 Speaker 1: Do me this huge favor. Really, it would mean the 170 00:10:07,559 --> 00:10:09,800 Speaker 1: world to me. The link to leave me one is 171 00:10:10,120 --> 00:10:14,200 Speaker 1: in the show notes. I need them, I want them. 172 00:10:14,559 --> 00:10:17,600 Speaker 1: I want to help you, so click on over and 173 00:10:17,679 --> 00:10:19,840 Speaker 1: leave me a voice message. Make sure you're following along 174 00:10:19,840 --> 00:10:22,320 Speaker 1: with Hurdle over at Hurdle Podcast. I am over at 175 00:10:22,480 --> 00:10:25,160 Speaker 1: Emily a Body and I plugged the weekly Hurdle newsletter, 176 00:10:25,160 --> 00:10:26,920 Speaker 1: but make sure you're subscribed to over there. The link 177 00:10:26,920 --> 00:10:29,480 Speaker 1: to do that as well also in the show notes. 178 00:10:30,320 --> 00:10:34,720 Speaker 1: That's it for this week, another hurdle conquered. Catch you 179 00:10:34,720 --> 00:10:35,440 Speaker 1: guys next time.