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Speaker 1: Be on the starting line, standing with all the confidence

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Speaker 1: of the training that you've done.

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Speaker 2: Don't be thinking.

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Speaker 1: About the workout you missed or the long run you

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Speaker 1: cut short. Think about the workout to crush the long

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Speaker 1: runs that went super well.

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Speaker 3: Hey everybody, Emily Abadi here coming to you. I have

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Speaker 3: chill saying this. I'm so happy to be home from

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Speaker 3: the AG studio. You are listening to a special installment

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Speaker 3: of Hurdle Moment that I recorded live, the last of

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Speaker 3: the Boston content hitting your feeds this morning. I recorded

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Speaker 3: this episode with pro runners for Puma, Dakota Lindworm and

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Speaker 3: Annie Frisbee. Dakota ran the Boston Marathon on Monday. Annie

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Speaker 3: ran the on Saturday. I'm like getting all of my

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Speaker 3: days mixed up now in retrospect, the last week has

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Speaker 3: been a blur. But I had the good opportunity to

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Speaker 3: sit down with both of these ladies to chat about

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Speaker 3: all things you may need to know if you are

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Speaker 3: going to toe the line for your first marathon. I

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Speaker 3: get a bunch of questions about this stuff on the regular,

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Speaker 3: so I figured why not rope in two pros to

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Speaker 3: chat about everything from fueling to clothing, to pacing to

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Speaker 3: how to dress, I said, clothing but for different weather.

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Speaker 3: Also the best advice they've ever received and the best

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Speaker 3: advice that they would want to offer a beginner runner,

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Speaker 3: perhaps like yourself, when it comes to the marathon distance.

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Speaker 3: And we also chat about their backstories how they got

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Speaker 3: into the sport, both of them with their own interesting journey.

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Speaker 3: Dakota a former hockey turned marathon her and Annie herself

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Speaker 3: ran her first marathon, the New York City Marathon in

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Speaker 3: twenty twenty one, and not only did she lead the

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Speaker 3: pack for a bit there, but she also came out

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Speaker 3: on top as the third place female American finisher. Just

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Speaker 3: absolutely outstanding. Thank you so so much to the team

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Speaker 3: at Puma for bringing us all together for this fun conversation.

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Speaker 3: Make sure you're following along with Hurdle over on Socialists

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Speaker 3: at Hurdle Podcast. I am over at Emily a Body

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Speaker 3: and I'm gonna keep the injury shortened sweet this week.

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Speaker 3: I do want to do a little bit of housekeeping

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Speaker 3: and say this. If you are new to the Hurdle Feed,

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Speaker 3: if you just found out about the show, then you

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Speaker 3: would be delighted to know that there is also a

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Speaker 3: Hurdle newsletter that comes out every single Friday, a lot

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Speaker 3: of the same motivation and inspiration that you love about

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Speaker 3: the podcast directly in your inbox. To subscribe to the

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Speaker 3: week We Heard All, click on over to the show

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Speaker 3: notes and tap the link. And also, if you want

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Speaker 3: to ask me a question, if you want to leave

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Speaker 3: me a voice message, I would love to answer it

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Speaker 3: on an upcoming episode of the show. The link to

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Speaker 3: do that is in the show notes as well. And

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Speaker 3: with that, let's get to hurdling. Ladies. Would you like

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Speaker 3: to introduce yourself to the crowd. Let's start over here.

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Speaker 2: I'm Dakota Nworm.

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Speaker 1: I run for Minnesota Distance Elite, and I am primarily

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Speaker 1: a marathoner.

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Speaker 4: And I'm Annie Frisbee and I also run for Minnesota

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Speaker 4: Distance Elite, and I would also say I'm primarily a marathoner,

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Speaker 4: but I'll be doing the five k this weekend.

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Speaker 3: So we've got a five k this weekend and a

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Speaker 3: marathon or this weekend. But veteran marathoners, let's make sure.

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Speaker 5: That we Dakota's veteran marathoner. I've only done one.

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Speaker 3: Don't say this because we're here to talk a lot

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Speaker 3: about marathon today.

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Speaker 5: And you're pretty good at it the one did go

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Speaker 5: really well.

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Speaker 3: Why don't we Why don't we start there? Why don't

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Speaker 3: we kick things off talking a little bit Annie about

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Speaker 3: your inaugural marathon experience, not that long ago. Yeah, it's

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Speaker 3: last fall, last fall in New York City where Annie

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Speaker 3: happened to just like lead the entire marathon for just

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Speaker 3: a small while.

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Speaker 5: Casual, casual.

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Speaker 2: So talk to us.

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Speaker 3: Your first marathon. What was your biggest concern going into it?

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Speaker 4: Going into it was probably fueling. I for some reason,

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Speaker 4: practiced only a few times. I don't know why I

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Speaker 4: only practiced a few times, but it was probably just

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Speaker 4: making sure I got to my bottles and not knocking

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Speaker 4: it over. I've heard a lot of people just you know,

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Speaker 4: accidentally missing it or knocking it over and not getting

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Speaker 4: the nutrition you need in those early miles. And so

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Speaker 4: that was probably the biggest concern of mine. But also,

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Speaker 4: you know, when I was leading up front, it was

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Speaker 4: a concern of mine that I would crash and burn.

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Speaker 4: Thankfully I didn't, but it's always kind of in the

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Speaker 4: back of your mind, like you could crash and burn.

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Speaker 3: You could, Okay, So we talked about just now two

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Speaker 3: things to touch on here, fueling and pacing. I, so,

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Speaker 3: you know, put out a question to the hurdlers as

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Speaker 3: I call the audience the listeners of the show. I

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Speaker 3: put out some questions to the hurdler is to ask

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Speaker 3: them what they wanted us to talk about here tonight.

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Speaker 3: And those are definitely two topics that people had a

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Speaker 3: lot of questions about. So you mentioned reaching for a

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Speaker 3: bottle when you're running a marathon. Are you primarily getting

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Speaker 3: your fuel, which is really important for marathoning, through drinkable

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Speaker 3: electrolytes or do you also take jail?

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Speaker 4: I did the Morton drink mix and it had a

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Speaker 4: little bit of caffeine in it. I didn't end up

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Speaker 4: doing jills just because the consistency. I knew it wasn't

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Speaker 4: going to stay down for me personally. I know everyone's

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Speaker 4: pretty different with what works for them. I know Dakota

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Speaker 4: uses tailwind, right, but for me, the drink mix just

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Speaker 4: stay down really well and it has very little flavor,

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Speaker 4: so didn't make me nauseous at all.

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Speaker 5: But that's kind of what I was thinking to.

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Speaker 3: Goo to talk to us about how you fuel and

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Speaker 3: how you're planning to fuel for Boston.

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Speaker 1: Yeah, I use tailwind, which is like a drink mix

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Speaker 1: that has caffeine in it.

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Speaker 2: Personally, I can do like a gel on.

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Speaker 1: An easy run, but the faster I go, the faster,

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Speaker 1: that comes right back up. So I stay away from gels,

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Speaker 1: But plenty of people use them, and I think.

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Speaker 2: That they're They're great for some people.

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Speaker 3: For some people. And what they're touching on here that's

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Speaker 3: really important is the trial and error, right Like you

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Speaker 3: never want to show up to a big day like

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Speaker 3: a race or something and be like, this is exactly

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Speaker 3: what I'm going to do today. Today's the day that

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Speaker 3: I'm going to try a whole new strategy. That kind

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Speaker 3: of mentality also goes hand in hand with what we

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Speaker 3: wear on race day. Why don't you both talk to

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Speaker 3: me a little bit. I mentioned we're here recording this

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Speaker 3: at the run Puma House. What sneakers that you're running

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Speaker 3: in most recently for the race? Let's start with the race, Okay.

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Speaker 1: I'll be in the fast ours and I've spent I

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Speaker 1: think I've done three half marathons on them now and

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Speaker 1: I've spent plenty of time in them in practice, and

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Speaker 1: I love them in practice. I'm in the magnifies quite

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Speaker 1: a bit, and I think just like they have the

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Speaker 1: support that I need and yeah.

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Speaker 2: Keep me healthy.

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Speaker 4: I also love the Magnifies. I love a higher cushion shoe.

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Speaker 4: I think it's just good for high mileage personally, just

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Speaker 4: to prevent injuries and tendinitis and whatnot. And then I've

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Speaker 4: been kind of fifty to fifty with the fast Ours.

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Speaker 5: And then the Nitro Deviate Elites.

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Speaker 4: This weekend I'll be racing in the Nitro Deviate Elites,

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Speaker 4: but I also really love the fast Ours. It's just

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Speaker 4: a little bit of a different feel.

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Speaker 3: And something to note about both the Nitro Deviate Elites

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Speaker 3: and the fast Ours is that both of these sneakers

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Speaker 3: have a carbon plate in them, so that's something to

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Speaker 3: keep in mind when it comes to picking up the pace. Obviously,

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Speaker 3: this is relatively new technology in running, so to speak,

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Speaker 3: but they are known for really helping you kind of

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Speaker 3: take it to that next level. Do you feel really

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Speaker 3: speedy when you put on the fast Ours?

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Speaker 1: Yeah, I do feel speedy, And I think what I

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Speaker 1: really appreciate is the next day, I just don't feel

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Speaker 1: quite as speed up if I'm wearing a carbon fiberplated chew.

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Speaker 5: Yeah, yeah, definitely on the same page there.

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Speaker 4: It almost like launches you forward with just how aggressive

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Speaker 4: the plate is and for speedwork it's great.

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Speaker 3: And we were saying here beyond sneakers, also trying out

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Speaker 3: clothing that can be so important. We were joking before

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Speaker 3: about the weather a little bit. I know that Annie

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Speaker 3: doesn't like to look too much into the forecast. She's like,

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Speaker 3: I'll just check it two three days before. If I'm traveling,

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Speaker 3: I'll pack the right things will be good. But you,

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Speaker 3: on the other hand, Yeah, I like.

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Speaker 2: To worry about anything I can worry about. Added to

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Speaker 2: the list.

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Speaker 3: So the advice that we were kind of exchanging early

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Speaker 3: is really finding the pieces of gear that you feel

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Speaker 3: good in so that regardless of what happens two three, four,

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Speaker 3: five days before your chosen race, you know like, Okay,

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Speaker 3: it's going to be this temperature outside, which means I

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Speaker 3: want to wear shorts, which means that these are the

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Speaker 3: shorts that I like to wear out in the world.

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Speaker 3: Rather than being like, oh, I guess a week before

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Speaker 3: I should try to figure out how to run in shorts.

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Speaker 3: If it's going to be aggressively hot out, the weather

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Speaker 3: can definitely be something that makes you super nervous. Another

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Speaker 3: thing we did touch on fueling, but beyond fueling during

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Speaker 3: your run, we also have to talk about what you're

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Speaker 3: eating before, and then maybe we can talk about celebrating after.

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Speaker 3: So when it comes to before towing the line for

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Speaker 3: a marathon, what are you thinking about? Let's start maybe

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Speaker 3: a week before.

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Speaker 5: A week before that's a long ways out.

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Speaker 4: I think maybe the day I really only think of

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Speaker 4: the day of. Honestly, like the week before, I'm not

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Speaker 4: really thinking about what I'm having for dinner, probably just

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Speaker 4: what I normally do. I'm pretty routine as a person.

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Speaker 3: So would you say that you're fueling change when you

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Speaker 3: became a pro at all?

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Speaker 5: No, it hasn't really changed drastically.

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Speaker 4: I would say I eat fairly clean in general, but

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Speaker 4: that's not to say I am always a clean eater either.

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Speaker 5: I think it's good to have.

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Speaker 4: Balance in your life with that kind of thing. But

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Speaker 4: for the morning of the race, I do like to

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Speaker 4: stick to the simple like bagl peanut, butter, banana, that

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Speaker 4: kind of thing. But the week leading up to it,

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Speaker 4: it's kind of just you know, going about your normal life.

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Speaker 4: How you would fuel for training.

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Speaker 3: Let's make sure that we note here that carbohydrates are

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Speaker 3: your friend. Maybe not going overboard. Of course, it's not

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Speaker 3: like I want you to eat like pasta for breakfast, lunch,

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Speaker 3: and dinner, but we do want to be mindful of

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Speaker 3: that as you're breaking through those pleikagen stores that you

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Speaker 3: want to make sure that you're giving your body what

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Speaker 3: it needs so that it can perform and its best,

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Speaker 3: which is of course why we're fueling during the run

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Speaker 3: itself also super important. Dakota, what are you eating the

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Speaker 3: night before marathon?

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Speaker 2: As makes you run? Pasta? So I usually do some

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Speaker 2: sort of spaghetti.

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Speaker 3: Is that is that like a Midwest accent that you

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Speaker 3: were just just a rhyme? And then what about a

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Speaker 3: post race moment when it's done, when everything' said and done.

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Speaker 3: Do you have a go to meal for a meal?

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Speaker 2: Typically?

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Speaker 1: I like pizza, something to kind of soak up everything

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Speaker 1: in my stomach, and then I like to eat the

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Speaker 1: things that I don't normally get to eat in the Midwest.

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Speaker 2: So being here, I'm going to get some oysters.

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Speaker 1: I'm super excited for that, and I will be having

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Speaker 1: the tallest sam Adams that I can find.

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Speaker 5: I'm on the same page. Finding a good drink.

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Speaker 4: Pizza is always great, Maybe some ice cream, you know, Yeah,

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Speaker 4: whatever is local too. I'm actually gonna try oysters for

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Speaker 4: the first time while we're here, so I'm very excited.

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Speaker 3: For the first time.

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Speaker 4: Yes, Wow, the Midwest is not really known for their oysters.

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Speaker 5: I don't think I wanted to try there.

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Speaker 3: What are what is the Midwest known for?

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Speaker 5: Cheez Yeah?

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Speaker 3: Jeez?

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Speaker 5: Whoever said that?

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Speaker 3: It looks like we have some other Midbusterners in the

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Speaker 3: house here also love their cheese. Well, before we keep

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Speaker 3: going here to talk about other tips for relatively new marathoners,

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Speaker 3: I think it could be really helpful for you guys

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Speaker 3: to both give us a little bit of context about

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Speaker 3: how you've gotten here, both newer relatively new athletes for Puma,

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Speaker 3: which is such an exciting and big moment for both

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Speaker 3: of you. Congratulations on that. So why don't we start

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Speaker 3: here with Dakota. Talk to us a little bit about

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Speaker 3: your relationship with running and when you knew that you

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Speaker 3: wanted to take it to this next level.

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Speaker 1: It's kind of tough for me because I growing up

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Speaker 1: was a hockey player, Like a true Minnesotan, I played

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Speaker 1: hockey growing up and I loved it.

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Speaker 2: It was everything to me.

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Speaker 1: I had maybe an unhealthy relationship with it where my

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Speaker 1: highest highs where we're with hockey, and my lowest lows

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Speaker 1: were with hockey.

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Speaker 2: And my mom saw that and was like, you need.

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Speaker 1: The broaden your horizons. And I thought for sure she

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Speaker 1: was trying to ruin my life.

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Speaker 2: Turns out she was right. So I joined the track.

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Speaker 1: And field team and immediately was pretty horrible at it.

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Speaker 1: I really had to train hard to not take last

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Speaker 1: in most of my races, and honestly didn't get a

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Speaker 1: single recruitment letter for running. So I was a walk

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Speaker 1: on in a Division two college and I progressed slowly

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Speaker 1: through college. But my college coach just kind of said, hey,

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Speaker 1: I think you could qualify for the Olympic Trials in

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Speaker 1: the marathon as I was graduating. And he was not

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Speaker 1: saying quit your day job and focus on running, but

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Speaker 1: that's what I heard. So I, as I graduated college,

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Speaker 1: I jumped right in head first and didn't take my

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Speaker 1: job offer as I was graduating and decided to just

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Speaker 1: follow my dream.

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Speaker 3: Wow, and it's interesting, right because you mentioned that hockey

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Speaker 3: it was like really high highs and really low lows.

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Speaker 3: How did you avoid falling into some of those scenes

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Speaker 3: patterns when it came to running, especially as you were

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Speaker 3: describing getting into running being quote unquote, your war is

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Speaker 3: not mine, not good at it.

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Speaker 2: I think what helped me with hockey was.

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Speaker 1: Personally, if I love something, I'm incredibly passionate about it.

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Speaker 2: So if we had.

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Speaker 1: A bad game in hockey and I was a goalie,

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Speaker 1: I could stop all the pucks I wanted, but I

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Speaker 1: couldn't put the puck in the net. So as a runner,

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Speaker 1: I think what's good for me is like, if I

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Speaker 1: have a bad race, it's on me, and if I

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Speaker 1: have a great race, it's on me. I'm in complete control.

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Speaker 1: So I think I just think about that as a runner.

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Speaker 3: Okay, and then Annie talk to us about when you

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Speaker 3: knew that you wanted to make running the thing.

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Speaker 4: I think for me, I was also in a different

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Speaker 4: sport like Dakota. I was a soccer player, but I

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Speaker 4: was not maybe as good at soccer as Dakota was

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Speaker 4: good at hockey. I was always good at getting to

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Speaker 4: the ball, and I was always able to, you know,

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Speaker 4: be the fastest on the field, but my foot skills

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Speaker 4: were terrible, and so I knew probably wasn't going to

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Speaker 4: take me anywhere. But I ended up signing for the

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Speaker 4: cross signing up for the cross country team in middle

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Speaker 4: school and just kind of fell in love with it.

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Speaker 4: All my friends were in it at the time, and

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Speaker 4: so it was kind of a good social thing, just

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Speaker 4: you know, running with your friends and turned into a

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Speaker 4: more competitive thing in high school and then I was

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Speaker 4: able to run for a.

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Speaker 5: College as well.

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Speaker 4: And it wasn't until my senior year where I kind

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Speaker 4: of thought about taking it professionally, and thankfully, our coach,

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Speaker 4: Chris Lenstrom reached out to me and was like, hey,

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Speaker 4: we think you'd be a great fit on the team,

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Speaker 4: and I came out and visited, and I'm from Wisconsin,

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Speaker 4: so it was very kind of close to home for me,

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Speaker 4: and so it.

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Speaker 5: Was just an easy decision for me.

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Speaker 4: And I'm really glad I did because our coach, he

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Speaker 4: and I his and my personality just really match up

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Speaker 4: well together and we've found a lot of success together.

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Speaker 4: So that's kind of long winded way of saying I

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Speaker 4: love running.

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Speaker 3: I guess a long winded way of saying I love running.

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Speaker 3: And you had mentioned or I'm sorry I had brought

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Speaker 3: up before that. Twenty twenty two, you both signed with Puma.

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Speaker 3: Where were the both of you when the news came

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Speaker 3: out about your next big life chapter, why don't you

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Speaker 3: start us off?

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Speaker 1: I got my offer from my agent while I was working,

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Speaker 1: thinking about how badly I didn't want to be working,

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Speaker 1: and I just got the email.

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Speaker 2: It said Puma offer and I.

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Speaker 1: Didn't even open it, and I called my dad crying,

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Speaker 1: and it didn't matter what they were offering me. I

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Speaker 1: was just so excited that a brand like Puma wanted

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Speaker 1: to sponsor me that I called my dad.

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Speaker 2: Crying and he's like, well, are you like, is it real?

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Speaker 2: I'm like, yeah, I guess so yeah.

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Speaker 3: And that dad phone call I can relate, like, there's

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Speaker 3: nothing like the dad phone call, Absolutely nothing like it.

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Speaker 3: And where were you?

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Speaker 5: I think I was in the middle of a work day.

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Speaker 4: There was a little bit of a lull after the

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Speaker 4: New York City Marathon where I was just it was

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Speaker 4: very difficult to focus at work. And so get that

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Speaker 4: offer letters, you know, super excited, and I think I

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Speaker 4: went to my boyfriend and told him about it and

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Speaker 4: a little bit just you know, super ecstatic, but also

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Speaker 4: a little bit shocked and just you know, really excited

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Speaker 4: about the future and what it could hold with Puma.

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Speaker 3: And why was this specifically so aligned with what you

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Speaker 3: had going on. I mean both of you obviously not

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Speaker 3: Boston based, but working with a Boston based company. That's

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Speaker 3: really exciting for you to be able to continue training

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Speaker 3: where you are and surround yourself with all of these

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Speaker 3: people that have built you up and helped you get

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Speaker 3: to where you are today.

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Speaker 4: Yeah, it meant the world to me that Puma didn't

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Speaker 4: try to like change anything that I was already doing,

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Speaker 4: because you know, if it's working, why change it kind

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Speaker 4: of thing. And so thankfully they let us both, you know,

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Speaker 4: stay as kind of individual contract athletes and stay with

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Speaker 4: our team, and stay with our coach, and stay in

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Speaker 4: Minneapolis too. I think that's something that I really wanted

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Speaker 4: to do until it isn't working, I'd like to keep

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Speaker 4: it that way and continue to grow in my environment.

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Speaker 3: Let's talk a little bit about Minneapolis. For someone who's

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Speaker 3: never been to Minneapolis, what's one thing I should know

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Speaker 3: about Minneapolis.

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Speaker 4: The lakes are great. I think it's really beautiful. It's

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Speaker 4: a very underrated city. In the fall, it's gorgeous with

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Speaker 4: the leaves, it's you know, it's no Boston by any means,

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Speaker 4: but it's very unique and there's a lot to do there.

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Speaker 4: It's a very outdoorsy Even in the winter when it's

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Speaker 4: like negative thirty, people are still outside snowshoeing or skiing,

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Speaker 4: doing whatever.

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Speaker 5: But it's great. I don't know, Yeah, I.

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Speaker 2: Think you've covered it.

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Speaker 1: You get all four seasons and you get like the

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Speaker 1: worst of the worst and the best.

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Speaker 3: Of the best. So I mean you said negative thirty,

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Speaker 3: which is where I was going to lead us with Minneapolis.

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Speaker 3: Relevant to the discussion that we're having here, which is

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Speaker 3: about running and mareth hunning, what is your threshold for

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Speaker 3: running outside versus running inside?

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Speaker 1: If it's like negative ten, that's about like anything colder

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Speaker 1: than that, that's I'm on the treadmill, I think. And

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Speaker 1: it's the bigger factor is what the footing is like,

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Speaker 1: because obviously we get quite a bit of snow. So

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Speaker 1: if it's really icy, that's that means I'm on the treadmill.

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Speaker 5: Person, I would say same.

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Speaker 4: But if I'm by myself, my threshold is a lot lower,

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Speaker 4: Like I would say, if it's below fifteen, I'm on

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Speaker 4: the treadmill. But if I'm with people, it's easier to

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Speaker 4: go outside when it's negative ten.

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Speaker 3: So it just depends I would say my threshold is

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Speaker 3: about freezing. If it's sub like if it's subed like twenty,

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Speaker 3: usually I'm like, I'm gonna I'm gonna call it. But

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Speaker 3: obviously you know something that we haven't talked about yet.

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Speaker 3: And also a important consideration when an important consideration when

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Speaker 3: it comes to re stay is keeping in mind that

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Speaker 3: when you're out there and your body is moving and

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Speaker 3: you're generating body heat, they recommend that you anticipate to

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Speaker 3: feel as though it's at least fifteen degrees warmer than

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Speaker 3: it actually is outside. So, for example, Boston Marathon day

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Speaker 3: on Monday, I think right now the weather prediction is

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00:20:03,320 --> 00:20:05,600
Speaker 3: about fifty four degrees. I know, like there's been a

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Speaker 3: few numbers changing in there a little bit, but that

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Speaker 3: would say that, like, okay, dress as though it's seventy

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Speaker 3: degrees outside. Okay. I do want to pivot a little

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Speaker 3: bit and talk about advice. I'm sure the more that

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Speaker 3: the both of you have excelled over the years, perhaps

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Speaker 3: the more unsolicited advice at times you receive. When you

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Speaker 3: think about some of the best advice that you have

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Speaker 3: received as you have come into your own as professional athletes,

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Speaker 3: what comes to mind, I.

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Speaker 5: Think for me visualizing, I don't.

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Speaker 4: I think it was actually back in my high school

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Speaker 4: days my coach kind of taught me what visualizing was,

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Speaker 4: and then you know, my college coach reiterated that, and

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Speaker 4: then my current coach as well. But visualizing the race

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Speaker 4: during your easy runs or workouts or whatever, or just

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Speaker 4: visual your goals too, I think having that mental tool

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Speaker 4: is really helpful. And you know, even if you're not

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Speaker 4: having a great workout or easy run, whatever, still visualizing

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Speaker 4: yourself doing well is a huge boost in training, I

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Speaker 4: would say, and it has helped me a mensley.

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Speaker 3: When you say visualizing, say, if you're running somewhere that

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Speaker 3: you've never been before, what are you really going through

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Speaker 3: in the motions of that. Are you trying to think

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Speaker 3: about putting yourself specifically in that race, in that place

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Speaker 3: or is it broader than that.

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Speaker 4: It's not the place at all. It's more the feeling.

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Speaker 4: How how am I going to feel or in the race?

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Speaker 4: Who do I want to be next to in the race?

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Speaker 5: Maybe what place do I.

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Speaker 4: Want to be in or what how do I want

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Speaker 4: to feel at this point of the race. Like for

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Speaker 4: New York specifically, I remember on my easy runs, I

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Speaker 4: would I was running really slow. I was kind of

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Speaker 4: dealing with some tendonitis, and so I had to take

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Speaker 4: my easy runs really easy, and I would visualize getting

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Speaker 4: top three American, which looking back is ridiculous because I

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Speaker 4: was running super slow, but visualizing that and you know,

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Speaker 4: kind of picturing who I might be next to in

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Speaker 4: the race, just on easy runs. Come race day, it's

440
00:22:12,119 --> 00:22:14,480
Speaker 4: not a surprise to be next to those people, and

441
00:22:14,520 --> 00:22:16,680
Speaker 4: it's not a surprise to be in the lead if

442
00:22:16,680 --> 00:22:17,000
Speaker 4: you are.

443
00:22:17,280 --> 00:22:19,600
Speaker 5: So it's just mentally preparing for any situation.

444
00:22:20,359 --> 00:22:22,800
Speaker 3: You know. It's interesting, right, there are three things that

445
00:22:22,840 --> 00:22:25,480
Speaker 3: we can train and I am pulling this quote from

446
00:22:25,520 --> 00:22:28,000
Speaker 3: a podcast that I listened to once with Michael Gervai,

447
00:22:28,119 --> 00:22:30,320
Speaker 3: but he said, you can train your body, you can

448
00:22:30,359 --> 00:22:32,760
Speaker 3: train your mind, and you can train your craft. So

449
00:22:33,280 --> 00:22:36,879
Speaker 3: aside from the visualization, do you do anything else to

450
00:22:36,880 --> 00:22:37,639
Speaker 3: train your mind?

451
00:22:39,160 --> 00:22:41,720
Speaker 5: Trying to think, are you a meditation person?

452
00:22:42,040 --> 00:22:43,679
Speaker 4: I'm not, but I would love to get into that

453
00:22:43,760 --> 00:22:46,760
Speaker 4: because I've heard a lot of people, you know, find

454
00:22:46,760 --> 00:22:49,399
Speaker 4: great results with that as well, but I haven't really

455
00:22:49,440 --> 00:22:49,840
Speaker 4: tried it.

456
00:22:50,160 --> 00:22:50,840
Speaker 3: What about you?

457
00:22:51,240 --> 00:22:54,320
Speaker 1: I actually, during this build up read The Mindful Athlete,

458
00:22:54,320 --> 00:22:56,680
Speaker 1: which I would really recommend which is all about meditation

459
00:22:57,000 --> 00:22:59,160
Speaker 1: and it's about kind of just finding your flow while

460
00:22:59,160 --> 00:23:02,760
Speaker 1: you're running. And I definitely recommend reading that because it's

461
00:23:02,840 --> 00:23:06,879
Speaker 1: really interesting once you realize you probably experienced that flow

462
00:23:06,960 --> 00:23:09,600
Speaker 1: of your running, but you're not thinking about running and

463
00:23:09,600 --> 00:23:11,520
Speaker 1: you're not really thinking about anything, and it kind of

464
00:23:11,560 --> 00:23:14,119
Speaker 1: just helps you channel that, which is great during a

465
00:23:14,160 --> 00:23:17,080
Speaker 1: marathon when it hurts and things are getting hard and dark,

466
00:23:17,240 --> 00:23:19,000
Speaker 1: because you want to be in that flow of like

467
00:23:19,040 --> 00:23:21,520
Speaker 1: not really thinking.

468
00:23:25,640 --> 00:23:29,920
Speaker 3: Taking a break from today's conversation with Annie and Dakota

469
00:23:30,000 --> 00:23:33,600
Speaker 3: to talk to you about one of my sponsors, Thank

470
00:23:33,640 --> 00:23:37,120
Speaker 3: you so much to Green Chef. Green Chef is a

471
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473
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474
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475
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476
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477
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478
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479
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Speaker 3: Plus I ordered my Green Chef last week for delivery

480
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481
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482
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483
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485
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486
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488
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492
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494
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500
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501
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Speaker 3: number one meal kit for eating well. To pivot back

502
00:25:40,320 --> 00:25:42,400
Speaker 3: to the advice moment, I feel like we like kind

503
00:25:42,400 --> 00:25:43,600
Speaker 3: of like went up a hill and then came back

504
00:25:43,640 --> 00:25:45,760
Speaker 3: down the hill. When you think about the best advice

505
00:25:45,800 --> 00:25:47,879
Speaker 3: that you've been offered, where would you go with that?

506
00:25:48,680 --> 00:25:51,760
Speaker 1: I think about how you just need to be on

507
00:25:51,800 --> 00:25:54,199
Speaker 1: the starting line, standing with all the confidence of the

508
00:25:54,240 --> 00:25:55,160
Speaker 1: training that you've done.

509
00:25:55,240 --> 00:25:56,159
Speaker 2: Don't be thinking.

510
00:25:55,920 --> 00:25:58,240
Speaker 1: About the workout you missed or the long run you

511
00:25:58,280 --> 00:26:01,600
Speaker 1: cut short. Think about the workout to crush the long

512
00:26:01,680 --> 00:26:04,479
Speaker 1: runs that went super well. I think standing there with

513
00:26:04,520 --> 00:26:07,000
Speaker 1: any doubt is doing yourself a big disservice.

514
00:26:07,560 --> 00:26:10,119
Speaker 3: I also think that when it comes to having that

515
00:26:10,160 --> 00:26:12,359
Speaker 3: little bit of doubt, some of that can creep in

516
00:26:12,520 --> 00:26:15,800
Speaker 3: during the taper period. Right for those that may not

517
00:26:15,880 --> 00:26:18,520
Speaker 3: be familiar with the word taper, h Annie, do you

518
00:26:18,520 --> 00:26:20,680
Speaker 3: want to talk to them about what that really means?

519
00:26:21,600 --> 00:26:24,960
Speaker 4: Essentially, you know you've been slogging those long miles for

520
00:26:25,080 --> 00:26:27,240
Speaker 4: months and months on end, and then the final week

521
00:26:27,280 --> 00:26:28,600
Speaker 4: comes around and it's you.

522
00:26:28,520 --> 00:26:30,600
Speaker 5: Know, almost cut in half, and so you have all

523
00:26:30,640 --> 00:26:31,280
Speaker 5: this energy.

524
00:26:32,280 --> 00:26:36,240
Speaker 4: You know, sometimes you feel worse, sometimes you feel better.

525
00:26:36,359 --> 00:26:37,720
Speaker 5: It's it's such a weird thing.

526
00:26:37,800 --> 00:26:40,560
Speaker 4: And yeah, it's just easing up on your body.

527
00:26:40,600 --> 00:26:42,840
Speaker 5: Finally, after you know, months of training.

528
00:26:43,359 --> 00:26:46,800
Speaker 3: Would you say that you get the quote unquote taper

529
00:26:47,160 --> 00:26:51,520
Speaker 3: terrors them? Yes? What is that? What is that like

530
00:26:51,600 --> 00:26:51,800
Speaker 3: for you?

531
00:26:52,400 --> 00:26:55,239
Speaker 1: I think for me, it's just you're when you're in

532
00:26:55,359 --> 00:26:58,040
Speaker 1: high mileage training, you're doing so much everything single day.

533
00:26:58,080 --> 00:27:00,280
Speaker 1: It feels like you're making these big strides and then

534
00:27:00,320 --> 00:27:03,200
Speaker 1: you're tapering and your mileage just cut. You're not really

535
00:27:03,240 --> 00:27:05,199
Speaker 1: doing strength or core, and all of a sudden, it's like,

536
00:27:05,240 --> 00:27:06,840
Speaker 1: am I regressing?

537
00:27:06,880 --> 00:27:09,960
Speaker 2: Am I getting slower during this week? You're not. It's

538
00:27:10,080 --> 00:27:11,359
Speaker 2: just just your mind.

539
00:27:12,520 --> 00:27:14,880
Speaker 3: But I do think that that can like so much

540
00:27:14,920 --> 00:27:19,840
Speaker 3: of that, like disgusting negative thoughts seep in. You're not

541
00:27:20,040 --> 00:27:23,440
Speaker 3: feeling super stellar because you're not moving maybe as much

542
00:27:23,440 --> 00:27:27,040
Speaker 3: as you were previously. You might be feeling a little sluggish.

543
00:27:27,119 --> 00:27:29,959
Speaker 3: Then you're like feeling you're starting to ask yourself all

544
00:27:30,040 --> 00:27:33,360
Speaker 3: these questions, all this stuff creeps in. What would your

545
00:27:33,400 --> 00:27:36,240
Speaker 3: advice be to someone who is dealing with a little

546
00:27:36,240 --> 00:27:38,560
Speaker 3: bit of that negative self talk during the taper period.

547
00:27:39,040 --> 00:27:41,600
Speaker 2: Find somebody who find a buddy who.

548
00:27:41,400 --> 00:27:44,840
Speaker 1: Knows something about running, and like express those feelings.

549
00:27:44,359 --> 00:27:46,080
Speaker 2: And they're going to be like, you're fine.

550
00:27:46,960 --> 00:27:48,800
Speaker 1: For me, I feel like I always go to my

551
00:27:48,840 --> 00:27:50,720
Speaker 1: coach in this last week and I'm like, I'm not fit.

552
00:27:50,840 --> 00:27:52,879
Speaker 1: Everything's out the window, like things are going to go

553
00:27:52,920 --> 00:27:53,840
Speaker 1: so bad, and he's like.

554
00:27:54,000 --> 00:27:58,080
Speaker 3: Chill, do you have any advice to offer?

555
00:27:58,800 --> 00:28:01,199
Speaker 4: I would say the same. Yeah, it's who you surround

556
00:28:01,240 --> 00:28:03,760
Speaker 4: yourself with. Get someone who helps you, like get out

557
00:28:03,760 --> 00:28:06,439
Speaker 4: of your own head to you know, whoever. That may

558
00:28:06,480 --> 00:28:09,800
Speaker 4: be your coach, your friend, your partner, anyone just getting

559
00:28:09,800 --> 00:28:11,679
Speaker 4: out of your own head and distracting you from that

560
00:28:11,760 --> 00:28:13,600
Speaker 4: because yeah, your mind is just playing tricks on you.

561
00:28:13,640 --> 00:28:14,400
Speaker 5: It's not true at all.

562
00:28:14,480 --> 00:28:17,840
Speaker 3: You're fine. I feel like that advice is certainly practical

563
00:28:18,119 --> 00:28:23,000
Speaker 3: to just everything right. You know. That's saying you're the

564
00:28:23,520 --> 00:28:27,200
Speaker 3: sum of the five closest people to you, So surrounding

565
00:28:27,240 --> 00:28:29,040
Speaker 3: yourself with people that build you up is going to

566
00:28:29,080 --> 00:28:32,840
Speaker 3: be super super important when it comes to channeling all

567
00:28:32,920 --> 00:28:35,800
Speaker 3: the good energy that you want to be channeling when

568
00:28:35,800 --> 00:28:39,960
Speaker 3: it comes to feeling your best. Another really big piece

569
00:28:40,000 --> 00:28:42,360
Speaker 3: to the puzzle. Kind of going hand in hand with

570
00:28:42,440 --> 00:28:45,760
Speaker 3: tapering is also recovery. I'd love to talk to you

571
00:28:45,840 --> 00:28:49,360
Speaker 3: both a little bit about what your maybe everyday recovery

572
00:28:49,400 --> 00:28:53,080
Speaker 3: looks like and what some maybe lesser recovery practices that

573
00:28:53,120 --> 00:28:55,800
Speaker 3: you include in your routine are. So why don't you

574
00:28:55,880 --> 00:28:56,960
Speaker 3: kick us off here to go to?

575
00:28:57,240 --> 00:28:58,400
Speaker 2: Yeah for recovery.

576
00:28:58,440 --> 00:29:00,400
Speaker 1: For me, I think what I like to focus most

577
00:29:00,440 --> 00:29:04,440
Speaker 1: on is sleep. I'm getting absolutely like nine hours of

578
00:29:04,480 --> 00:29:06,560
Speaker 1: sleep a night, and if I don't, I'm taking a

579
00:29:06,640 --> 00:29:10,920
Speaker 1: nap during the day. I also personally like to use normattacs,

580
00:29:10,960 --> 00:29:13,880
Speaker 1: like forcing yourself to sit there still for an hour

581
00:29:14,080 --> 00:29:17,320
Speaker 1: forty five minutes is something that's good for your body.

582
00:29:17,040 --> 00:29:17,760
Speaker 2: And for your mind.

583
00:29:18,320 --> 00:29:21,520
Speaker 3: Compression boots that blood flow really helps the muscle regeneration.

584
00:29:21,960 --> 00:29:25,200
Speaker 3: But I do really think that note of sitting and

585
00:29:25,240 --> 00:29:29,400
Speaker 3: being still. Sometimes it's so easy for us to distract ourselves. Right,

586
00:29:29,440 --> 00:29:32,440
Speaker 3: we're going one thousand miles an hour, not just literally

587
00:29:32,600 --> 00:29:35,000
Speaker 3: in your case, but also like, there's just so much

588
00:29:35,040 --> 00:29:37,840
Speaker 3: going on, so finding that time to sit with yourself

589
00:29:37,920 --> 00:29:40,280
Speaker 3: can be a little off putting and scary, but really

590
00:29:40,280 --> 00:29:44,280
Speaker 3: beneficial when it comes to processing what's going on. Around

591
00:29:44,320 --> 00:29:46,120
Speaker 3: you and on the sleep note, I feel like a

592
00:29:46,200 --> 00:29:49,160
Speaker 3: question that might come up would be two part one,

593
00:29:49,280 --> 00:29:52,080
Speaker 3: have you always felt as though you were this good?

594
00:29:52,480 --> 00:29:54,600
Speaker 3: I just used air quotes for people listening to this

595
00:29:54,640 --> 00:29:58,440
Speaker 3: on the feed at sleeping? And what have been some

596
00:29:58,720 --> 00:30:01,880
Speaker 3: practices that you have put into place or parameters around

597
00:30:01,880 --> 00:30:04,840
Speaker 3: your sleep that help you get those nine hours that

598
00:30:04,880 --> 00:30:05,680
Speaker 3: you're really looking for.

599
00:30:06,000 --> 00:30:08,120
Speaker 1: If my mom was here, she would say I was

600
00:30:08,200 --> 00:30:10,840
Speaker 1: always as good at sleep. I never had a bedtime.

601
00:30:10,920 --> 00:30:13,600
Speaker 1: I was in bed by eight, even as a high schooler.

602
00:30:13,760 --> 00:30:15,800
Speaker 1: So I guess like for me, I just don't like

603
00:30:15,840 --> 00:30:20,520
Speaker 1: feeling bad or like tired, So for me, like I

604
00:30:20,560 --> 00:30:24,600
Speaker 1: just prioritize it. It's not even like a question. I mean,

605
00:30:24,600 --> 00:30:26,000
Speaker 1: I have the days where I go out with my

606
00:30:26,080 --> 00:30:27,880
Speaker 1: friends and I'm up till ten and.

607
00:30:28,200 --> 00:30:31,640
Speaker 2: I feel I feel pretty rough, pretty rough the next day, but.

608
00:30:33,360 --> 00:30:35,160
Speaker 3: I love but ten I'm up till ten.

609
00:30:35,320 --> 00:30:36,200
Speaker 2: Yeah, that's pretty late.

610
00:30:36,520 --> 00:30:39,400
Speaker 3: I'll tell you though, Like I'm imbedding a lot too,

611
00:30:39,520 --> 00:30:41,720
Speaker 3: so I can leave on that. If you're in bed

612
00:30:41,720 --> 00:30:43,680
Speaker 3: at eight, are you a morning runner?

613
00:30:44,160 --> 00:30:46,880
Speaker 1: I was when I was working. I would get up

614
00:30:46,880 --> 00:30:49,520
Speaker 1: at like five to run. Now that I don't have

615
00:30:49,560 --> 00:30:51,960
Speaker 1: a day job. I do wait till eight, but I'm

616
00:30:52,000 --> 00:30:52,840
Speaker 1: up at five.

617
00:30:52,760 --> 00:30:54,680
Speaker 3: And what do your recovery routines look like.

618
00:30:54,920 --> 00:30:58,680
Speaker 4: I'm a big fan of the Normatech boots as well. Again, Yeah,

619
00:30:58,680 --> 00:31:01,160
Speaker 4: I think it's more of a mental thing, just sitting down,

620
00:31:01,240 --> 00:31:03,800
Speaker 4: having that time to yourself. You literally can't move, so

621
00:31:03,840 --> 00:31:06,840
Speaker 4: you're forced to just stay there. Sleep is also a

622
00:31:06,840 --> 00:31:08,560
Speaker 4: big thing for me. I don't know if I get

623
00:31:08,680 --> 00:31:11,440
Speaker 4: nine hours, but I feel like I'm pretty consistent in

624
00:31:11,440 --> 00:31:15,520
Speaker 4: that eight range. And then I'm really big lately on

625
00:31:15,680 --> 00:31:18,760
Speaker 4: just rolling out, whether that's in the morning, right before

626
00:31:18,920 --> 00:31:23,240
Speaker 4: run or after run, just making sure certain tendons are loose,

627
00:31:23,360 --> 00:31:26,560
Speaker 4: and just trying to do some prehab on that end.

628
00:31:27,080 --> 00:31:31,000
Speaker 3: Something that a lot of runners deal with, and especially

629
00:31:31,080 --> 00:31:33,760
Speaker 3: marathon or is considering these build ups can be anywhere

630
00:31:33,760 --> 00:31:37,360
Speaker 3: from fourteen to twenty weeks. Is the I hate to

631
00:31:37,400 --> 00:31:40,440
Speaker 3: say it, concept of injury. Raise your hand. If you're

632
00:31:40,440 --> 00:31:44,360
Speaker 3: in the room, if you've dealt with injury before, if

633
00:31:44,360 --> 00:31:48,360
Speaker 3: you're listening to this, everybody's hand is raised. So it sucks,

634
00:31:48,480 --> 00:31:51,479
Speaker 3: right and it's hard to get through. Have either of

635
00:31:51,520 --> 00:31:54,480
Speaker 3: you ever dealt with a debilitating injury that prevented you

636
00:31:54,520 --> 00:31:57,680
Speaker 3: from getting to the starting line. Yeah.

637
00:31:59,040 --> 00:32:02,200
Speaker 1: Yeah, in college, I actually had a stress fracture in

638
00:32:02,240 --> 00:32:04,320
Speaker 1: my famer, so that kept me off the starting line

639
00:32:04,400 --> 00:32:05,000
Speaker 1: for a while.

640
00:32:05,760 --> 00:32:06,840
Speaker 2: And yeah, it's tough.

641
00:32:07,000 --> 00:32:09,280
Speaker 1: I think when you have something that's something like that

642
00:32:09,320 --> 00:32:11,680
Speaker 1: you rely on every single day and it's taken away

643
00:32:11,680 --> 00:32:14,160
Speaker 1: from you, it can mentally be really difficult.

644
00:32:15,080 --> 00:32:15,280
Speaker 5: Yeah.

645
00:32:15,320 --> 00:32:21,400
Speaker 4: I had a broken metatarsal last fall and winter, and yeah,

646
00:32:21,600 --> 00:32:24,480
Speaker 4: it is frustrating. Nothing you can do, you can't run

647
00:32:24,600 --> 00:32:26,760
Speaker 4: until it heals, and it forces you to have a

648
00:32:26,800 --> 00:32:28,720
Speaker 4: lot of patience. And I do think you learn a

649
00:32:28,760 --> 00:32:31,560
Speaker 4: lot in those moments, but when it's over, you're like,

650
00:32:31,680 --> 00:32:32,960
Speaker 4: I never want to go through that again.

651
00:32:33,040 --> 00:32:36,640
Speaker 3: But I know I grew a broken metatarsal so small

652
00:32:36,880 --> 00:32:37,840
Speaker 3: it's such a big deal.

653
00:32:38,040 --> 00:32:39,160
Speaker 5: Is that even important?

654
00:32:39,360 --> 00:32:43,800
Speaker 3: Yeah? You know it is interesting that note that you

655
00:32:43,920 --> 00:32:46,680
Speaker 3: just said that you do learn so much during those

656
00:32:46,720 --> 00:32:50,000
Speaker 3: hard moments. When you reflect on your injured times, are

657
00:32:50,000 --> 00:32:52,760
Speaker 3: there any really big lessons that you walked away from

658
00:32:52,800 --> 00:32:55,000
Speaker 3: not being able to do the thing that meant so

659
00:32:55,080 --> 00:32:55,480
Speaker 3: much to you.

660
00:32:56,520 --> 00:33:00,240
Speaker 1: I will survive without it. It's my best friend thing

661
00:33:00,320 --> 00:33:03,360
Speaker 1: is but I'm still a person without it.

662
00:33:03,960 --> 00:33:04,200
Speaker 3: Yeah.

663
00:33:04,200 --> 00:33:07,800
Speaker 4: It definitely teaches you balance, And I think too, when

664
00:33:07,840 --> 00:33:10,760
Speaker 4: I broke my foot, it was very I really made

665
00:33:10,760 --> 00:33:13,320
Speaker 4: myself just take time off, not do any cross training

666
00:33:13,400 --> 00:33:16,280
Speaker 4: or anything, and just use that time as a mental

667
00:33:16,320 --> 00:33:20,560
Speaker 4: break and just kind of as a complete reset, and

668
00:33:20,640 --> 00:33:22,800
Speaker 4: it made me fall in love with running all over again.

669
00:33:23,000 --> 00:33:26,160
Speaker 4: Just coming back, you're basically starting from square one again,

670
00:33:26,800 --> 00:33:29,960
Speaker 4: retraining your stride and retraining your body to be comfortable

671
00:33:30,000 --> 00:33:32,840
Speaker 4: with the paces you need to go, and so just

672
00:33:32,880 --> 00:33:35,080
Speaker 4: having patients patients with yourself.

673
00:33:35,400 --> 00:33:38,080
Speaker 3: This reminds me of what we were saying before about

674
00:33:38,120 --> 00:33:40,520
Speaker 3: the idea of talking to someone when you're going through

675
00:33:40,520 --> 00:33:42,520
Speaker 3: the taper and you're like, oh my god, someone just

676
00:33:42,560 --> 00:33:45,280
Speaker 3: needs to ground me. I also feel like that person,

677
00:33:45,400 --> 00:33:48,440
Speaker 3: whether it's a coach, whether it's a physical therapist, another

678
00:33:48,520 --> 00:33:50,800
Speaker 3: friend that happens to be a runner, can be really

679
00:33:50,840 --> 00:33:53,240
Speaker 3: helpful when it comes to coming back from injury, because

680
00:33:53,240 --> 00:33:56,440
Speaker 3: the reality is is that if you have been running

681
00:33:56,600 --> 00:34:00,120
Speaker 3: for a while, you don't just like get injured and

682
00:34:00,160 --> 00:34:02,960
Speaker 3: become like instantly like none of that ever happened. And

683
00:34:03,000 --> 00:34:05,120
Speaker 3: I think that that's like a really big misconception that

684
00:34:05,160 --> 00:34:07,360
Speaker 3: we have. Right It's like I'm injured and I've lost

685
00:34:07,360 --> 00:34:10,399
Speaker 3: one hundred percent of every ounce of fitness that I've

686
00:34:10,400 --> 00:34:13,160
Speaker 3: ever had, and that's just not true. You still have

687
00:34:13,320 --> 00:34:16,520
Speaker 3: that muscle memory, so to speak. Right, So the question

688
00:34:16,600 --> 00:34:20,120
Speaker 3: then becomes, in those build ups back to where you were,

689
00:34:20,280 --> 00:34:22,720
Speaker 3: back to where you want to be, do you recall

690
00:34:22,760 --> 00:34:26,120
Speaker 3: anything from those experiences that was really helpful for you

691
00:34:26,200 --> 00:34:27,919
Speaker 3: and something that you kind of keep in the back

692
00:34:27,960 --> 00:34:30,360
Speaker 3: of your mind from maybe the next time that something's

693
00:34:30,360 --> 00:34:31,280
Speaker 3: not going as planned.

694
00:34:32,840 --> 00:34:35,640
Speaker 4: Maybe you know, just making sure you listen to your body.

695
00:34:35,640 --> 00:34:39,200
Speaker 4: In the early stages of an injury, sometimes there's like

696
00:34:39,520 --> 00:34:42,359
Speaker 4: minor little aches and pains that you just push off

697
00:34:42,400 --> 00:34:44,200
Speaker 4: to the side because you're like, I don't have time

698
00:34:44,200 --> 00:34:45,480
Speaker 4: for an injury right now, so.

699
00:34:45,440 --> 00:34:46,960
Speaker 5: I'm just going to keep pushing through it.

700
00:34:47,600 --> 00:34:50,200
Speaker 4: But listen to those little pains and make sure you're

701
00:34:50,239 --> 00:34:53,799
Speaker 4: either treating it early or you know, just making sure

702
00:34:53,840 --> 00:34:56,320
Speaker 4: you're looking at it so it doesn't turn into anything bigger,

703
00:34:56,480 --> 00:34:59,000
Speaker 4: I would say, And that's probably one of the things

704
00:34:59,000 --> 00:35:01,680
Speaker 4: that I struggle with, is just you know, acknowledging that

705
00:35:01,719 --> 00:35:04,040
Speaker 4: you're hurting and you need to take a.

706
00:35:04,040 --> 00:35:06,800
Speaker 3: Look at it. I'll never forget that someone had messaged

707
00:35:06,840 --> 00:35:09,919
Speaker 3: me who had maybe the day before, and I'm sure

708
00:35:09,920 --> 00:35:16,000
Speaker 3: there was some emotional trauma. But COVID gestures loosely, and

709
00:35:16,080 --> 00:35:17,960
Speaker 3: she was like, I'm supposed to run a marathon in

710
00:35:18,000 --> 00:35:21,160
Speaker 3: three weeks, Like what should I do? Should I be training?

711
00:35:21,360 --> 00:35:24,439
Speaker 3: Like while I have COVID? And I was like, ask

712
00:35:24,480 --> 00:35:27,120
Speaker 3: yourself that question again and then ask me what you

713
00:35:27,160 --> 00:35:29,320
Speaker 3: think my answer is going to be. She knew the answer.

714
00:35:29,360 --> 00:35:31,920
Speaker 3: The answer is you need your body needs to recover.

715
00:35:32,000 --> 00:35:35,000
Speaker 3: You need to recover, So take a step back, give

716
00:35:35,040 --> 00:35:36,600
Speaker 3: your body what it needs.

717
00:35:36,680 --> 00:35:39,120
Speaker 2: Rest, and then you're going to figure it out.

718
00:35:39,239 --> 00:35:41,520
Speaker 3: You know. Like I hate to say what will be

719
00:35:41,600 --> 00:35:44,120
Speaker 3: will be, and that doesn't make the blow any less,

720
00:35:44,280 --> 00:35:47,399
Speaker 3: you know, feel dramatic when we're going through the things

721
00:35:47,400 --> 00:35:50,960
Speaker 3: that we don't want to happen. But longevity should always

722
00:35:50,960 --> 00:35:53,640
Speaker 3: be the goal, right, So I mean I as well,

723
00:35:53,680 --> 00:35:55,560
Speaker 3: I asked you if there was a time that you

724
00:35:55,600 --> 00:35:58,319
Speaker 3: didn't get to show up to a starting line. I

725
00:35:58,400 --> 00:36:00,880
Speaker 3: also have gone through and experience where I didn't get

726
00:36:00,920 --> 00:36:02,560
Speaker 3: to show up to a marathon starting line that I

727
00:36:02,640 --> 00:36:05,400
Speaker 3: was really excited for, and that experience taught me a

728
00:36:05,440 --> 00:36:08,200
Speaker 3: lot of grace with myself. It taught me the importance

729
00:36:08,320 --> 00:36:11,759
Speaker 3: of like kind of examining my identity as the both

730
00:36:11,760 --> 00:36:14,440
Speaker 3: of you so eloquently said that was so important to

731
00:36:14,480 --> 00:36:16,799
Speaker 3: you when you were struggling with injury, and it really

732
00:36:16,800 --> 00:36:19,400
Speaker 3: does help propel you forward to like the next really

733
00:36:19,840 --> 00:36:23,200
Speaker 3: you know, exciting thing. You come back stronger, as they say.

734
00:36:23,160 --> 00:36:24,920
Speaker 2: And you can always sign up for a different marathon.

735
00:36:25,040 --> 00:36:28,120
Speaker 3: I know, Yes, there will be more marathons, more things

736
00:36:28,160 --> 00:36:32,120
Speaker 3: to do. Okay, we did here. We touched on recovery,

737
00:36:32,280 --> 00:36:36,440
Speaker 3: we touched on temperature, we touched on gear, we touched

738
00:36:36,440 --> 00:36:41,080
Speaker 3: on advice. Now, when it comes to pre race rituals,

739
00:36:41,160 --> 00:36:44,000
Speaker 3: do either of you have rituals that are like a

740
00:36:44,120 --> 00:36:46,120
Speaker 3: huge part of your pre race routine.

741
00:36:46,800 --> 00:36:50,680
Speaker 1: In college, I was grounded in rituals, like everything was

742
00:36:50,680 --> 00:36:51,800
Speaker 1: planned out to the minute.

743
00:36:51,960 --> 00:36:53,719
Speaker 3: Okay, I have let go all of.

744
00:36:53,680 --> 00:36:55,399
Speaker 1: A lot of it because I think that can lead

745
00:36:55,480 --> 00:36:59,200
Speaker 1: to some negative things, like oh no, I forgot my socks.

746
00:36:59,280 --> 00:37:02,040
Speaker 1: Now I can't run, Like that's not true. But I

747
00:37:02,080 --> 00:37:04,200
Speaker 1: have a few things. I like to braid my hair

748
00:37:04,320 --> 00:37:07,279
Speaker 1: for some reason, that's just my thing. And I do

749
00:37:07,320 --> 00:37:09,640
Speaker 1: three jumps on the start line and that's it.

750
00:37:09,719 --> 00:37:13,000
Speaker 3: Now, I'd say those are like respectable rituals.

751
00:37:13,640 --> 00:37:16,279
Speaker 4: I yeah, I don't really either. I think when I

752
00:37:16,320 --> 00:37:18,839
Speaker 4: was younger, I was more superstitious. I remember I had

753
00:37:18,840 --> 00:37:20,799
Speaker 4: a lucky pair of racing underwear at one point in

754
00:37:20,840 --> 00:37:23,920
Speaker 4: high school. I would like write my time on the

755
00:37:24,000 --> 00:37:25,160
Speaker 4: underwear and everything.

756
00:37:25,520 --> 00:37:27,920
Speaker 5: Yeah, but I don't have those anymore.

757
00:37:29,840 --> 00:37:32,520
Speaker 3: But my dad was weird for collecting champagne bottles with

758
00:37:32,600 --> 00:37:33,479
Speaker 3: my times on them.

759
00:37:35,239 --> 00:37:35,719
Speaker 2: That's cool.

760
00:37:35,880 --> 00:37:38,480
Speaker 3: If your parents weren't collecting year old underwear, that might be.

761
00:37:38,960 --> 00:37:41,680
Speaker 4: That's no, that's a no no. But now I'm not

762
00:37:41,760 --> 00:37:44,400
Speaker 4: superstitious at all. I think yeah, with kind of what

763
00:37:44,480 --> 00:37:47,040
Speaker 4: Dakota alluded to, I think every race is so different.

764
00:37:47,120 --> 00:37:49,480
Speaker 4: If you do have those superstitions in place, it can

765
00:37:49,560 --> 00:37:52,160
Speaker 4: just end up hurting you because you know things are

766
00:37:52,400 --> 00:37:54,760
Speaker 4: not always going to go to go according to plans,

767
00:37:54,760 --> 00:37:57,040
Speaker 4: so you just have to be flexible. And I think

768
00:37:57,080 --> 00:37:59,760
Speaker 4: that's something I've just learned with age and years of racing.

769
00:38:00,160 --> 00:38:03,160
Speaker 3: So we talked about the best advice that you've been offered.

770
00:38:03,200 --> 00:38:06,239
Speaker 3: But when it comes to beginner marathonors, if you had

771
00:38:06,280 --> 00:38:09,759
Speaker 3: the opportunity to offer them some advice, what would you

772
00:38:10,280 --> 00:38:10,799
Speaker 3: tell them?

773
00:38:11,520 --> 00:38:14,960
Speaker 1: My biggest advice to a marathon or or any person

774
00:38:15,000 --> 00:38:17,080
Speaker 1: who's just running their first race is just have fun,

775
00:38:17,239 --> 00:38:19,479
Speaker 1: have a good experience. It's going to get you hooked

776
00:38:19,520 --> 00:38:20,919
Speaker 1: and you're you're going to want to do it again.

777
00:38:21,239 --> 00:38:23,640
Speaker 5: Yeah, I totally agree. That was the goal for me

778
00:38:23,800 --> 00:38:24,200
Speaker 5: as well.

779
00:38:24,360 --> 00:38:27,840
Speaker 4: My coach leading into the New York Marathon, he was like,

780
00:38:27,960 --> 00:38:29,719
Speaker 4: let's just make sure this is a good experience so

781
00:38:29,800 --> 00:38:32,360
Speaker 4: you actually want to come back to it, because I

782
00:38:32,400 --> 00:38:34,839
Speaker 4: think if you know, if you're not having fun with it,

783
00:38:34,960 --> 00:38:37,400
Speaker 4: you're probably not going to want to come back to it.

784
00:38:37,480 --> 00:38:39,960
Speaker 4: And you know that means something different for everyone. So

785
00:38:40,120 --> 00:38:43,000
Speaker 4: just yeah, making sure you're finding joy in the training

786
00:38:43,040 --> 00:38:45,239
Speaker 4: of it and making sure you're finding joy in the

787
00:38:45,320 --> 00:38:45,839
Speaker 4: race too.

788
00:38:46,800 --> 00:38:50,120
Speaker 3: Earlier touched on pace, but we kind of like hurdled

789
00:38:50,160 --> 00:38:53,840
Speaker 3: over that, no pun intended. So when it comes to pacing,

790
00:38:54,040 --> 00:38:56,359
Speaker 3: because as you were giving your answer, I was thinking

791
00:38:56,360 --> 00:38:58,719
Speaker 3: about your fast you just going out there and kind

792
00:38:58,719 --> 00:39:00,480
Speaker 3: of going balls to the wall. Do you have a

793
00:39:00,560 --> 00:39:03,320
Speaker 3: goal for how you like to execute on a marathon

794
00:39:03,560 --> 00:39:04,719
Speaker 3: anyone and you start us off.

795
00:39:05,040 --> 00:39:08,879
Speaker 4: The goal was to break two thirty, just a time

796
00:39:08,920 --> 00:39:11,920
Speaker 4: goal and then an internal goal. I did want to

797
00:39:11,920 --> 00:39:15,000
Speaker 4: place top three American. It was I mean, I had

798
00:39:15,120 --> 00:39:18,319
Speaker 4: kind of had a pretty successful season leading up to

799
00:39:18,400 --> 00:39:22,080
Speaker 4: it in other distances, and so I was pretty confident

800
00:39:22,239 --> 00:39:24,760
Speaker 4: going into it, and so I knew it was a possibility.

801
00:39:25,560 --> 00:39:28,239
Speaker 4: But I think for me, for every race, whether it's

802
00:39:28,239 --> 00:39:30,960
Speaker 4: a marathon, five k, ten k, is just you know,

803
00:39:31,960 --> 00:39:34,840
Speaker 4: just make decisions based off of the information that you

804
00:39:34,880 --> 00:39:37,719
Speaker 4: have at the moment. And so you know, at New York,

805
00:39:37,800 --> 00:39:39,800
Speaker 4: it was this feels right to be at the front,

806
00:39:39,880 --> 00:39:42,040
Speaker 4: So this is what I'm going to do, And as

807
00:39:42,080 --> 00:39:43,640
Speaker 4: long as it feels right, I'm going to do it,

808
00:39:43,680 --> 00:39:45,360
Speaker 4: And as soon as it feels wrong, I'm going to

809
00:39:45,480 --> 00:39:48,520
Speaker 4: tuck back in and just past off of other people.

810
00:39:49,080 --> 00:39:50,160
Speaker 5: So you just really have to.

811
00:39:50,480 --> 00:39:54,439
Speaker 4: Gauge your body, how are you feeling, and just listen

812
00:39:54,520 --> 00:39:56,279
Speaker 4: to that as much as you can. Don't try it,

813
00:39:56,440 --> 00:39:58,759
Speaker 4: don't try to trick yourself with how you're feeling. Really,

814
00:39:58,800 --> 00:40:01,480
Speaker 4: just listen to your gut what that tells you.

815
00:40:01,560 --> 00:40:03,239
Speaker 3: Do the best you can with what you have.

816
00:40:03,440 --> 00:40:05,280
Speaker 5: Yeah, exactly, That's all you can do really.

817
00:40:05,440 --> 00:40:07,719
Speaker 3: And then also I love that you're speaking to like

818
00:40:07,840 --> 00:40:11,960
Speaker 3: a rate of perceived exertion right, Like doing that really legitimate,

819
00:40:12,040 --> 00:40:14,839
Speaker 3: like kind of close your eyes internal audit where it's

820
00:40:14,920 --> 00:40:17,440
Speaker 3: like how hard am I working right now? And like

821
00:40:17,600 --> 00:40:19,879
Speaker 3: what does it feel like? What am I capable of?

822
00:40:20,000 --> 00:40:21,799
Speaker 3: Do I have more in the tank? Do I need

823
00:40:21,840 --> 00:40:24,360
Speaker 3: to ease up? This is all really important, and I

824
00:40:24,400 --> 00:40:27,239
Speaker 3: mean you work specifically with a coach to come up

825
00:40:27,280 --> 00:40:29,360
Speaker 3: with a plan. Which I think is something that I

826
00:40:29,400 --> 00:40:32,359
Speaker 3: cannot reiterate enough to anyone in the room or anyone

827
00:40:32,400 --> 00:40:34,919
Speaker 3: who may be listening to this, is that everybody's different, right.

828
00:40:35,040 --> 00:40:37,880
Speaker 3: So while we may sit here and in a second, Dakota,

829
00:40:37,880 --> 00:40:39,680
Speaker 3: we'll talk to us about how she likes to pace,

830
00:40:39,960 --> 00:40:43,000
Speaker 3: but one person may go out there and want to

831
00:40:43,080 --> 00:40:46,400
Speaker 3: pace perhaps what they call a negative splits marathon, which

832
00:40:46,440 --> 00:40:49,160
Speaker 3: is when each of your miles, you know over time,

833
00:40:49,280 --> 00:40:51,920
Speaker 3: is a little faster, so to speak. But someone else

834
00:40:52,040 --> 00:40:54,160
Speaker 3: may know that they don't have that in the tank.

835
00:40:54,200 --> 00:40:57,160
Speaker 3: They actually are better going out a little fast, knowing

836
00:40:57,160 --> 00:40:58,960
Speaker 3: that they won't burn out, but they will slow down

837
00:40:59,000 --> 00:41:00,480
Speaker 3: a little bit. So everyone it's going to be a

838
00:41:00,480 --> 00:41:03,440
Speaker 3: little bit different. So although you can listen to advice

839
00:41:03,520 --> 00:41:06,279
Speaker 3: from some really talented ladies like the one sitting next

840
00:41:06,280 --> 00:41:08,239
Speaker 3: to me, it really helps to talk to a coach

841
00:41:08,280 --> 00:41:11,320
Speaker 3: one on one and get some good relevant tips pertaining

842
00:41:11,360 --> 00:41:14,240
Speaker 3: to you as an athlete. Now pacing for you, da Quota,

843
00:41:14,280 --> 00:41:14,920
Speaker 3: what's it look like?

844
00:41:15,200 --> 00:41:16,799
Speaker 2: I'm more mesonomic.

845
00:41:16,960 --> 00:41:19,319
Speaker 1: I don't prefer to start a little slower.

846
00:41:19,040 --> 00:41:19,720
Speaker 2: And get faster.

847
00:41:19,880 --> 00:41:22,440
Speaker 1: That's just sometimes later in a marathon, my legs just

848
00:41:22,440 --> 00:41:23,440
Speaker 1: don't have that turnover.

849
00:41:24,520 --> 00:41:26,439
Speaker 2: But I think it also depends on the course, because

850
00:41:26,440 --> 00:41:27,759
Speaker 2: of course, like Boston, I.

851
00:41:27,680 --> 00:41:30,279
Speaker 1: Think you should go out there and kind of put

852
00:41:30,280 --> 00:41:31,240
Speaker 1: some time in your back.

853
00:41:31,120 --> 00:41:32,279
Speaker 2: Pocket on those downhills.

854
00:41:33,560 --> 00:41:35,839
Speaker 1: But also not to say you should start, you know,

855
00:41:37,440 --> 00:41:41,200
Speaker 1: balls to the walls like Addy, because you will pay

856
00:41:41,239 --> 00:41:43,760
Speaker 1: for it if you're going outside of yourself.

857
00:41:44,000 --> 00:41:46,399
Speaker 3: Traveling for a race can come with its own set

858
00:41:46,400 --> 00:41:49,200
Speaker 3: of challenges. I know that some of the questions that

859
00:41:49,239 --> 00:41:52,560
Speaker 3: came in definitely revolved around that. Right, so you traveled

860
00:41:52,800 --> 00:41:54,719
Speaker 3: to run in New York, talk to us a little

861
00:41:54,719 --> 00:41:57,680
Speaker 3: bit about maybe some considerations that you took into account

862
00:41:57,800 --> 00:42:01,080
Speaker 3: when it came to racing, you know, going from a

863
00:42:01,120 --> 00:42:03,759
Speaker 3: hotel to towing the starting line and somewhere that's not

864
00:42:03,800 --> 00:42:04,400
Speaker 3: your hometown.

865
00:42:05,200 --> 00:42:08,600
Speaker 5: Yeah, I think just kind of treating it like usual.

866
00:42:09,680 --> 00:42:12,680
Speaker 4: I guess, just controlling the things you can control, a

867
00:42:12,680 --> 00:42:14,520
Speaker 4: lot of things are out of your control, so just

868
00:42:14,560 --> 00:42:17,440
Speaker 4: kind of going with the flow in that way. But

869
00:42:17,520 --> 00:42:20,319
Speaker 4: also I really like to treat races as like many

870
00:42:20,400 --> 00:42:23,200
Speaker 4: vacations too. Where it's like, oh, I get to explore

871
00:42:23,200 --> 00:42:26,840
Speaker 4: a new city. You know, in New York you're essentially

872
00:42:26,960 --> 00:42:29,400
Speaker 4: touring the entire city while you're running the race.

873
00:42:29,520 --> 00:42:31,799
Speaker 5: And you know, same for Boston. You're getting to see

874
00:42:31,800 --> 00:42:32,440
Speaker 5: so much of the.

875
00:42:32,400 --> 00:42:36,200
Speaker 4: City and so just really soaking that in and you know,

876
00:42:36,360 --> 00:42:38,640
Speaker 4: just sticking to your routine with food and sleep and

877
00:42:38,680 --> 00:42:39,600
Speaker 4: all that kind of thing.

878
00:42:39,920 --> 00:42:42,279
Speaker 5: It does make it feel more at home.

879
00:42:42,320 --> 00:42:44,640
Speaker 3: I guess too, What about you when it comes to

880
00:42:44,719 --> 00:42:46,959
Speaker 3: traveling and running a race, anything to keep in mind.

881
00:42:47,160 --> 00:42:50,360
Speaker 1: I'm definitely getting out there farther ahead than the day before,

882
00:42:50,560 --> 00:42:53,640
Speaker 1: just to you know, planes get canceled, there are delays,

883
00:42:53,840 --> 00:42:56,200
Speaker 1: and then I like to just make sure there's a coffee.

884
00:42:55,880 --> 00:42:59,680
Speaker 2: Shop nearby for that pre yeah.

885
00:42:59,440 --> 00:43:00,840
Speaker 5: Pre raise coffee.

886
00:43:01,120 --> 00:43:04,400
Speaker 3: All right, as we wind down here, now, what I

887
00:43:04,440 --> 00:43:09,680
Speaker 3: want to know, what advice would you offer to any

888
00:43:09,760 --> 00:43:10,799
Speaker 3: beginner runner here.

889
00:43:11,719 --> 00:43:15,960
Speaker 1: I think your limits start where your vision ends, is

890
00:43:15,960 --> 00:43:17,839
Speaker 1: what I would tell them, and that if you can

891
00:43:17,920 --> 00:43:18,880
Speaker 1: dream it, you can do it.

892
00:43:19,160 --> 00:43:23,800
Speaker 4: You never think you're gonna be that person who's achieving

893
00:43:23,840 --> 00:43:26,240
Speaker 4: all these great things, and then when it's you, it's

894
00:43:26,800 --> 00:43:30,440
Speaker 4: just remembering to enjoy those moments and just enjoying all

895
00:43:30,440 --> 00:43:32,960
Speaker 4: the moments that lead up to those those big moments

896
00:43:32,960 --> 00:43:35,919
Speaker 4: as well, and just you know, taking it day by day.

897
00:43:36,239 --> 00:43:38,960
Speaker 4: I think most runners want to have a long career

898
00:43:39,320 --> 00:43:42,400
Speaker 4: or a long time that they're in the sport of running,

899
00:43:42,880 --> 00:43:45,719
Speaker 4: and so just enjoying every day of it.

900
00:43:46,640 --> 00:43:51,120
Speaker 3: Celebrate the small wins, is what I heard there. Yeah, amazing, amazing, Well,

901
00:43:51,239 --> 00:43:55,560
Speaker 3: thank you the both of you so much time. Thanks

902
00:43:55,640 --> 00:43:59,359
Speaker 3: you know how comes another hurdle conquered catch. You guys

903
00:43:59,360 --> 00:44:02,680
Speaker 3: have time

904
00:44:04,400 --> 00:44:10,200
Speaker 5: To mo