1
00:00:19,079 --> 00:00:22,840
Speaker 1: Hey hurdlers, Emily a body here bringing you another installment

2
00:00:22,960 --> 00:00:24,680
Speaker 1: of five Minute Friday.

3
00:00:24,800 --> 00:00:27,160
Speaker 2: I know we have some newer.

4
00:00:27,120 --> 00:00:31,880
Speaker 1: Listeners in the feed thanks to some really awesome conversations

5
00:00:31,880 --> 00:00:34,960
Speaker 1: that have been happening as a part of season five.

6
00:00:35,680 --> 00:00:40,080
Speaker 1: So a little info about five Minute Friday. Five Minute Friday.

7
00:00:40,400 --> 00:00:42,879
Speaker 2: The gist. I talk you.

8
00:00:42,880 --> 00:00:46,879
Speaker 1: Through a little story, a personal narrative of sorts. I

9
00:00:46,960 --> 00:00:49,960
Speaker 1: offer you a thought prompt to get you thinking going

10
00:00:50,000 --> 00:00:52,360
Speaker 1: into the weekend or whenever you might be listening to this.

11
00:00:52,840 --> 00:00:56,880
Speaker 1: Then I share some content pics, some highlights of the week,

12
00:00:57,440 --> 00:01:01,160
Speaker 1: and I finish things off with a listener question. If

13
00:01:01,400 --> 00:01:04,479
Speaker 1: you are interested in having your question featured in five

14
00:01:04,520 --> 00:01:09,080
Speaker 1: Minute Friday. Fun fact, you can now leave me a voicemail,

15
00:01:09,120 --> 00:01:12,480
Speaker 1: which is so fun over on Anchor that is my

16
00:01:12,600 --> 00:01:15,360
Speaker 1: podcast hosting platform. I'm going to put the link to

17
00:01:15,480 --> 00:01:18,559
Speaker 1: do that in the show notes. I would adore it.

18
00:01:18,760 --> 00:01:21,959
Speaker 1: Nothing is off limits. Ask me whatever you want and

19
00:01:22,240 --> 00:01:24,000
Speaker 1: click that link in the show notes because it is

20
00:01:24,040 --> 00:01:28,640
Speaker 1: there waiting for you. This week for five Minute Friday,

21
00:01:28,720 --> 00:01:30,920
Speaker 1: I want to talk to you about the idea of

22
00:01:31,040 --> 00:01:34,679
Speaker 1: progress and to illustrate where I'm going with this, I'm

23
00:01:34,680 --> 00:01:36,839
Speaker 1: going to bring into the Fold a conversation I had

24
00:01:37,040 --> 00:01:40,800
Speaker 1: recently with past hurdle guest soon to be two time

25
00:01:41,200 --> 00:01:43,440
Speaker 1: hurdle guest Colleen Quickly.

26
00:01:43,680 --> 00:01:44,280
Speaker 2: You may know her.

27
00:01:44,400 --> 00:01:47,680
Speaker 1: She is a runner, an Olympian, and a gem of

28
00:01:47,720 --> 00:01:51,040
Speaker 1: a human being. We were chatting for an upcoming episode

29
00:01:51,080 --> 00:01:54,400
Speaker 1: on the different types of running, or the different types

30
00:01:54,440 --> 00:02:00,760
Speaker 1: of runs. About base pace. Now, base pace is your

31
00:02:01,120 --> 00:02:03,760
Speaker 1: everyday run pace. It is a pace that you can

32
00:02:03,880 --> 00:02:06,680
Speaker 1: hold pretty easily. If you were to think about it

33
00:02:06,800 --> 00:02:10,000
Speaker 1: on a rate of perceived exertion scale, this would be

34
00:02:10,200 --> 00:02:12,120
Speaker 1: at about a four or a five.

35
00:02:13,040 --> 00:02:13,359
Speaker 2: Now.

36
00:02:14,000 --> 00:02:16,840
Speaker 1: I explain what base pace is because I think about

37
00:02:16,880 --> 00:02:19,960
Speaker 1: my base pace since I started running twelve or thirteen

38
00:02:20,040 --> 00:02:23,000
Speaker 1: years ago. And when I first started running, I ran

39
00:02:23,320 --> 00:02:26,600
Speaker 1: every day for an entire summer at summer camp. To

40
00:02:26,680 --> 00:02:29,360
Speaker 1: hear more about that, I'll put a link to episode one,

41
00:02:29,400 --> 00:02:31,800
Speaker 1: which gives you some details in the show notes. But

42
00:02:32,240 --> 00:02:34,120
Speaker 1: I ran every day, and let me tell you, when

43
00:02:34,160 --> 00:02:37,920
Speaker 1: I started running, my base pace I don't even remember

44
00:02:37,919 --> 00:02:39,760
Speaker 1: what it was, and I didn't care to know what

45
00:02:39,800 --> 00:02:42,680
Speaker 1: it was because all I cared to do was move

46
00:02:42,880 --> 00:02:46,120
Speaker 1: my body regularly, and every day when I went out,

47
00:02:46,600 --> 00:02:50,920
Speaker 1: it felt hard af it was it felt impossible. Now,

48
00:02:50,960 --> 00:02:55,040
Speaker 1: over the years, my base pace, as I have run

49
00:02:55,280 --> 00:02:59,800
Speaker 1: more and more and more and more miles has increased.

50
00:03:00,280 --> 00:03:03,079
Speaker 1: So say back in the day when I was running

51
00:03:03,120 --> 00:03:08,720
Speaker 1: a fourteen minute half mile. Now the other day yesterday,

52
00:03:09,160 --> 00:03:12,400
Speaker 1: I went out and ran six miles and it felt

53
00:03:12,560 --> 00:03:15,160
Speaker 1: easy to do it at a sub.

54
00:03:14,880 --> 00:03:16,359
Speaker 2: Eight minute mile pace.

55
00:03:17,080 --> 00:03:19,080
Speaker 1: It's crazy when I say that to this day, because

56
00:03:19,080 --> 00:03:21,640
Speaker 1: I still think about the Emily of the days of

57
00:03:21,760 --> 00:03:24,680
Speaker 1: old and how she could have never even fathomed or

58
00:03:24,760 --> 00:03:27,680
Speaker 1: imagined that I would be able to do something like that.

59
00:03:28,440 --> 00:03:32,160
Speaker 1: I digress. The reason I share this story, I'm giving

60
00:03:32,200 --> 00:03:34,760
Speaker 1: a lot of the reason I sentenced this here today

61
00:03:36,000 --> 00:03:39,600
Speaker 1: is because I want to talk about progress now. You know,

62
00:03:39,720 --> 00:03:43,360
Speaker 1: over the last decade and change, my sole goal in

63
00:03:43,440 --> 00:03:46,720
Speaker 1: life has not been to increase my base pace. In fact,

64
00:03:47,040 --> 00:03:49,960
Speaker 1: that's not really something I even really thought about until

65
00:03:50,440 --> 00:03:55,200
Speaker 1: more recent years. But increasing my base pace and the

66
00:03:55,280 --> 00:03:58,680
Speaker 1: progress on that was something that took a lot of time,

67
00:03:58,880 --> 00:04:02,080
Speaker 1: and it's something that has been just like one upward,

68
00:04:02,200 --> 00:04:07,480
Speaker 1: easy trajectory. Just because I'm more capable of running faster

69
00:04:07,720 --> 00:04:10,680
Speaker 1: miles now does not mean that there aren't days that

70
00:04:10,720 --> 00:04:13,240
Speaker 1: I go out and feel like I am just totally

71
00:04:13,320 --> 00:04:16,720
Speaker 1: sucking wind and that I have never run before, and

72
00:04:16,760 --> 00:04:20,560
Speaker 1: like I'm a baby deer because those days happen. And

73
00:04:20,640 --> 00:04:26,240
Speaker 1: I think oftentimes when we are on this journey and

74
00:04:26,279 --> 00:04:30,960
Speaker 1: we hit these valleys or these lows, we get to

75
00:04:31,040 --> 00:04:33,880
Speaker 1: a place where it can be really frustrating and get

76
00:04:33,880 --> 00:04:38,680
Speaker 1: to a place where we feel paralyzed. But as Tunday

77
00:04:38,760 --> 00:04:41,640
Speaker 1: said in our conversation on Monday, if you haven't listened

78
00:04:41,680 --> 00:04:45,120
Speaker 1: to that episode of Hurdle, I highly highly recommend it.

79
00:04:45,960 --> 00:04:48,360
Speaker 1: She said something that is very relevant to this, and

80
00:04:48,400 --> 00:04:53,040
Speaker 1: that progress isn't always linear. In fact, it rarely is.

81
00:04:53,360 --> 00:04:56,000
Speaker 1: And like I just said, there are going to be

82
00:04:56,040 --> 00:04:58,960
Speaker 1: those valleys. There are also going to be peaks, and

83
00:04:59,320 --> 00:05:01,599
Speaker 1: it is up to to each and every one of

84
00:05:01,800 --> 00:05:06,120
Speaker 1: us to understand that. And once you get comfortable with

85
00:05:06,120 --> 00:05:08,880
Speaker 1: that idea, once you recognize that there are going to

86
00:05:09,000 --> 00:05:13,239
Speaker 1: be both, then you're better equipped to handle the highs,

87
00:05:13,600 --> 00:05:18,080
Speaker 1: the lows, or whatever comes your way going forward, understanding

88
00:05:18,720 --> 00:05:23,520
Speaker 1: that both happen to teach you something and that both

89
00:05:23,640 --> 00:05:29,719
Speaker 1: will happen on your individual journey. I think recently, especially

90
00:05:29,720 --> 00:05:32,839
Speaker 1: when it comes to running, I have certainly felt that

91
00:05:33,440 --> 00:05:37,200
Speaker 1: I have been, you know, slower than regular and so

92
00:05:37,880 --> 00:05:41,880
Speaker 1: when those speedy days like the day before, yesterday or

93
00:05:42,000 --> 00:05:45,479
Speaker 1: yesterday come into the mix, it almost feels like a gift.

94
00:05:46,040 --> 00:05:49,440
Speaker 1: And how great is that, right to like really appreciate

95
00:05:49,520 --> 00:05:53,320
Speaker 1: what it is that my body is capable and appreciate

96
00:05:53,640 --> 00:05:57,640
Speaker 1: the journey and appreciate the progress. I don't like to

97
00:05:57,680 --> 00:06:00,039
Speaker 1: give spoiler alerts often, but it seems that in this

98
00:06:00,080 --> 00:06:02,200
Speaker 1: episode of Five Minute Friday, I'm doing it a lot.

99
00:06:02,640 --> 00:06:05,479
Speaker 1: Talking about an upcoming episode of Colleen Quickly. I also

100
00:06:05,520 --> 00:06:10,479
Speaker 1: recorded just the other night with Emily Sky, known for

101
00:06:10,720 --> 00:06:14,719
Speaker 1: her training programs as well, and Emily said something that

102
00:06:14,760 --> 00:06:17,600
Speaker 1: I think really kind of caps off this sentiment, and

103
00:06:17,680 --> 00:06:21,359
Speaker 1: that the best way to look back to reflect on

104
00:06:21,440 --> 00:06:22,480
Speaker 1: the past is to.

105
00:06:22,440 --> 00:06:24,159
Speaker 2: See how far you've come.

106
00:06:24,480 --> 00:06:27,440
Speaker 1: So this rambling mess of a five Minute Friday is

107
00:06:27,440 --> 00:06:30,920
Speaker 1: for me to reiterate to you that progress is always happening,

108
00:06:31,000 --> 00:06:33,760
Speaker 1: and even sometimes if you feel like you're failing, at

109
00:06:33,839 --> 00:06:36,800
Speaker 1: least you're failing forward. At least you are moving in

110
00:06:36,880 --> 00:06:40,800
Speaker 1: that positive direction. My prompt for you this week, what

111
00:06:40,960 --> 00:06:43,279
Speaker 1: is something you are doing in your life right now

112
00:06:43,360 --> 00:06:47,880
Speaker 1: that is taking away from you making positive progress toward

113
00:06:48,000 --> 00:06:50,000
Speaker 1: a goal? Again, what is something you are doing in

114
00:06:50,040 --> 00:06:53,039
Speaker 1: your life right now that is taking away from you

115
00:06:53,120 --> 00:06:55,679
Speaker 1: making positive progress toward a goal.

116
00:06:55,960 --> 00:06:57,120
Speaker 2: An example of something.

117
00:06:56,880 --> 00:06:59,120
Speaker 1: Like this is, like, maybe you could be a little

118
00:06:59,120 --> 00:07:01,440
Speaker 1: bit more honest with yourself about the fact that you're

119
00:07:01,480 --> 00:07:04,440
Speaker 1: scrolling for like thirty minutes in the morning instead of

120
00:07:04,480 --> 00:07:05,920
Speaker 1: getting out of bed and getting moving.

121
00:07:06,520 --> 00:07:07,240
Speaker 2: Just an example.

122
00:07:08,000 --> 00:07:11,080
Speaker 1: Highlights of the week links to all of this goodness

123
00:07:11,120 --> 00:07:14,480
Speaker 1: will be in the show notes. Listen How to be

124
00:07:14,520 --> 00:07:17,280
Speaker 1: a Better Human How to find the emotional support you

125
00:07:17,360 --> 00:07:21,520
Speaker 1: need right Now. I actually discovered this podcast as a

126
00:07:21,600 --> 00:07:25,640
Speaker 1: repost from the TED Health podcast. Basically, the gist of

127
00:07:25,640 --> 00:07:27,720
Speaker 1: How to Be a Better Human is that it brings

128
00:07:27,720 --> 00:07:31,160
Speaker 1: in different TED speakers and they take it a step

129
00:07:31,200 --> 00:07:33,880
Speaker 1: further than just like giving you a TED talk. Then

130
00:07:33,920 --> 00:07:36,400
Speaker 1: the host kind of puts them on the spot to

131
00:07:36,480 --> 00:07:39,000
Speaker 1: have them explain their big ideas and how we can

132
00:07:39,040 --> 00:07:43,200
Speaker 1: put them in to practice. So, in this particular episode,

133
00:07:43,240 --> 00:07:45,960
Speaker 1: a licensed psychologist his name is guy Wen. She talks

134
00:07:46,000 --> 00:07:49,800
Speaker 1: about the importance of emotional hygiene, which I thought is

135
00:07:49,880 --> 00:07:52,960
Speaker 1: just a very interesting phrase because we think, like it's

136
00:07:53,000 --> 00:07:54,880
Speaker 1: a no brainer. You work out, you come in, you

137
00:07:54,920 --> 00:07:57,800
Speaker 1: take a shower, you reset, But like when do we

138
00:07:57,920 --> 00:08:01,120
Speaker 1: ever prioritize doing a similar thing when it comes to

139
00:08:01,160 --> 00:08:03,920
Speaker 1: our emotions if we go through something that's a little

140
00:08:03,960 --> 00:08:09,200
Speaker 1: bit traumatic. So definitely some food for thought. Help the

141
00:08:09,240 --> 00:08:13,480
Speaker 1: people in Texas. Man, the things I'm seeing on social

142
00:08:13,520 --> 00:08:17,800
Speaker 1: media about what these people are going through in Texas As,

143
00:08:17,840 --> 00:08:21,560
Speaker 1: you probably know what unprecedented storms blanketed the state in

144
00:08:21,880 --> 00:08:27,160
Speaker 1: freezing temperatures snow, and Texas isn't really equipped to handle

145
00:08:27,240 --> 00:08:30,200
Speaker 1: stuff like this. So there are plenty of different organizations

146
00:08:30,200 --> 00:08:34,000
Speaker 1: helping to provide food and shelter and warmth, including the

147
00:08:34,000 --> 00:08:38,040
Speaker 1: American Red Cross, Salvation Army and the Houston Food Bank.

148
00:08:38,200 --> 00:08:40,839
Speaker 1: So head on over to the show notes to figure

149
00:08:40,840 --> 00:08:44,360
Speaker 1: out how you can do your part and get involved.

150
00:08:44,640 --> 00:08:48,280
Speaker 1: Make time to take a sip a margarita. I let

151
00:08:48,280 --> 00:08:50,720
Speaker 1: me be the first person to tell you National Margarite

152
00:08:50,760 --> 00:08:55,200
Speaker 1: Today is coming. It's on Monday. I am obsessed with

153
00:08:55,240 --> 00:08:57,760
Speaker 1: this blogger. Her name is Jessica Merchant. I think I've

154
00:08:57,760 --> 00:09:00,400
Speaker 1: been following her since maybe two thousand and nine. She

155
00:09:00,440 --> 00:09:04,920
Speaker 1: has a wildly popular blog called how Sweet Eats, and

156
00:09:05,320 --> 00:09:09,760
Speaker 1: I Am including a ton of really great margarita recipes

157
00:09:09,760 --> 00:09:15,280
Speaker 1: in the show Notes, including my personal favorite strawberry Mezcal Margarita.

158
00:09:15,679 --> 00:09:19,120
Speaker 2: You are welcome. Watch Flight Attendant.

159
00:09:19,679 --> 00:09:23,600
Speaker 1: I have been giving you guys some really great binge

160
00:09:23,600 --> 00:09:27,280
Speaker 1: worthy listens lately in Five Minute Friday, and this is

161
00:09:27,280 --> 00:09:30,280
Speaker 1: no exception. My girlfriend told me about this show. It

162
00:09:30,920 --> 00:09:33,240
Speaker 1: made me a little jumpy. I'm not gonna lie. The

163
00:09:33,280 --> 00:09:35,880
Speaker 1: premise of the whole thing is that a flight attendant

164
00:09:35,960 --> 00:09:39,040
Speaker 1: wakes up in the wrong hotel next to a dead man.

165
00:09:39,559 --> 00:09:43,160
Speaker 1: This flight attendant is played by Kaylee Quoco. Definitely again

166
00:09:43,400 --> 00:09:46,959
Speaker 1: made me a little jumpy at times, but super solid.

167
00:09:47,400 --> 00:09:52,480
Speaker 1: Watch now for our new segment on Five Minute Friday,

168
00:09:52,960 --> 00:09:58,440
Speaker 1: the voicemail listener question. This week's question, here we go.

169
00:09:59,080 --> 00:10:03,040
Speaker 3: Hi, Emily, this is jes Underscore The run Walker. I

170
00:10:03,120 --> 00:10:05,920
Speaker 3: love your podcast so much and I want to know,

171
00:10:06,400 --> 00:10:09,080
Speaker 3: once it is safe to run races again, what is

172
00:10:09,120 --> 00:10:11,840
Speaker 3: the first race you are going to sign up for?

173
00:10:13,160 --> 00:10:16,959
Speaker 1: Oh Man, So, as of now, depending on what goes

174
00:10:17,000 --> 00:10:20,800
Speaker 1: on in the world, I am set to run the

175
00:10:20,920 --> 00:10:26,679
Speaker 1: London Marathon, checking off another Abbot World Major in October,

176
00:10:27,000 --> 00:10:30,760
Speaker 1: so that's the hope. Honestly, right now, I'm just really

177
00:10:30,760 --> 00:10:34,559
Speaker 1: focused on getting stronger, dealing with some wonky knee tendonitis,

178
00:10:34,600 --> 00:10:38,079
Speaker 1: and taking the days as they come. Before I let

179
00:10:38,080 --> 00:10:40,520
Speaker 1: you go, I do want to make sure that I

180
00:10:40,600 --> 00:10:43,480
Speaker 1: highlight that next week we are having our Bravy Book

181
00:10:43,520 --> 00:10:48,560
Speaker 1: Club on Tuesday evening, February twenty third, at eight pm Eastern.

182
00:10:49,000 --> 00:10:51,760
Speaker 1: If you can join and you've read the book, sign

183
00:10:51,880 --> 00:10:54,240
Speaker 1: up lin to do so is in the show notes.

184
00:10:54,960 --> 00:10:57,920
Speaker 2: That is all I have for you this week. Enjoy

185
00:10:57,920 --> 00:10:58,480
Speaker 2: your weekend.

186
00:10:58,920 --> 00:11:01,880
Speaker 1: Make sure you're following her at Hurdle Podcast and I'm

187
00:11:01,920 --> 00:11:05,280
Speaker 1: over at Emily a Body Another Hurdle Conquered.

188
00:11:05,679 --> 00:11:06,800
Speaker 2: Catch you guys next time