1 00:00:17,079 --> 00:00:21,400 Speaker 1: Hey everyone, emilya body here for another installment of five 2 00:00:21,400 --> 00:00:24,720 Speaker 1: Minute Friday from Hurdle. This week it will be five 3 00:00:24,720 --> 00:00:27,760 Speaker 1: minute Friday. It will not be twenty minute Friday. It 4 00:00:27,840 --> 00:00:31,760 Speaker 1: is so crazy, like how much can happen within a week? Right, 5 00:00:32,560 --> 00:00:35,680 Speaker 1: So to catch you up to speed. Last Friday for 6 00:00:35,800 --> 00:00:39,560 Speaker 1: the episode, I came out and talked to you all 7 00:00:39,760 --> 00:00:43,920 Speaker 1: about navigating a little bit of injury. And a week later, 8 00:00:44,280 --> 00:00:47,239 Speaker 1: a lot has changed some of it, most of it, 9 00:00:47,320 --> 00:00:50,839 Speaker 1: I would say for the better, although not all of 10 00:00:50,880 --> 00:00:55,560 Speaker 1: these decisions were easy. So I withdrew my entry from 11 00:00:55,600 --> 00:00:59,400 Speaker 1: the London Marathon. I got that entry through New Balance 12 00:00:59,480 --> 00:01:03,080 Speaker 1: and one of my biggest fears in withdrawing this jury 13 00:01:03,200 --> 00:01:05,880 Speaker 1: is that the London Marathon is notoriously really difficult to 14 00:01:05,920 --> 00:01:09,839 Speaker 1: get into. I was really sad thinking about the fact 15 00:01:09,920 --> 00:01:13,880 Speaker 1: that this injury may have cost me, like my one 16 00:01:13,959 --> 00:01:17,679 Speaker 1: shot at running this race. The good news I talked 17 00:01:17,720 --> 00:01:19,960 Speaker 1: to my friends at New Balance. It seems as though 18 00:01:20,040 --> 00:01:22,880 Speaker 1: I will be able to run again run it period 19 00:01:23,319 --> 00:01:25,839 Speaker 1: next year, so at least there's that. But I withdrew 20 00:01:25,880 --> 00:01:29,240 Speaker 1: my entry and about an hour later I was on 21 00:01:29,319 --> 00:01:34,280 Speaker 1: the phone with Lisa from Delta looking into flights to moan, 22 00:01:35,240 --> 00:01:40,199 Speaker 1: and I cried with Lisa from Delta bless her and 23 00:01:41,640 --> 00:01:43,760 Speaker 1: had to cough up a little bit more money, but 24 00:01:44,200 --> 00:01:47,360 Speaker 1: was able to tack on a little bit of Italy 25 00:01:47,560 --> 00:01:51,800 Speaker 1: to my now upcoming euro trips. So I'm heading to 26 00:01:51,880 --> 00:01:55,480 Speaker 1: Italy next week midweek. I will be there until the 27 00:01:55,520 --> 00:01:59,720 Speaker 1: following Tuesday. Then I hop from Italy to Paris, and 28 00:01:59,760 --> 00:02:03,919 Speaker 1: then I hop from Paris to Chicago, where on Saturday morning, 29 00:02:04,040 --> 00:02:07,400 Speaker 1: quick Plug, I'll be hosting a live hurdle with my 30 00:02:07,440 --> 00:02:11,520 Speaker 1: friends at Tracksmith at the Chicago Athletic Association at nine am. 31 00:02:11,720 --> 00:02:14,079 Speaker 1: So I will I'll put a link in the show 32 00:02:14,120 --> 00:02:17,320 Speaker 1: notes for you to learn more information on that. If 33 00:02:17,320 --> 00:02:19,960 Speaker 1: you happen to either be frending Chicago or just in 34 00:02:20,000 --> 00:02:21,720 Speaker 1: the area and want to come, say what up? I 35 00:02:21,720 --> 00:02:25,280 Speaker 1: would love, love, love blah love to meet you irl. 36 00:02:26,200 --> 00:02:29,560 Speaker 1: But anyway, So that's the first development, right, complete shift 37 00:02:29,560 --> 00:02:33,160 Speaker 1: in my plans. London is officially called off. As I 38 00:02:33,280 --> 00:02:38,000 Speaker 1: was saying in last week's episode, I'll bite emotionally, I 39 00:02:38,160 --> 00:02:44,399 Speaker 1: felt very sure of myself and my gut in following 40 00:02:44,440 --> 00:02:49,960 Speaker 1: my gut and making this decision, and despite making progress 41 00:02:50,040 --> 00:02:51,640 Speaker 1: with my body, and I'll talk about that in just 42 00:02:51,639 --> 00:02:55,880 Speaker 1: a second. I still feel that way. Italy is a 43 00:02:56,000 --> 00:02:58,320 Speaker 1: very special place for me. I've talked about on the 44 00:02:58,320 --> 00:03:01,240 Speaker 1: show before, but a few years back I went on 45 00:03:01,240 --> 00:03:05,280 Speaker 1: my first solo trip there for ten days, mostly to Florence. 46 00:03:05,960 --> 00:03:08,640 Speaker 1: And being able to book that trip again right now 47 00:03:08,960 --> 00:03:10,000 Speaker 1: feels very. 48 00:03:09,840 --> 00:03:12,520 Speaker 2: Special and I'm really looking forward to it. 49 00:03:12,639 --> 00:03:15,800 Speaker 1: So with that said, if you have any Milan must 50 00:03:15,919 --> 00:03:18,640 Speaker 1: try dinner recks, I'll be there for one night and 51 00:03:18,720 --> 00:03:22,760 Speaker 1: I'm pretty well versed in Florence, but definitely also taking 52 00:03:22,840 --> 00:03:28,000 Speaker 1: Paris recommendations as well. Now update on my body. So 53 00:03:28,720 --> 00:03:32,640 Speaker 1: I started this journey crying at physical therapy about a 54 00:03:32,639 --> 00:03:34,840 Speaker 1: week after the pain started to kick in and didn't 55 00:03:34,880 --> 00:03:39,680 Speaker 1: go away and running hurt. And that day at physical therapy, 56 00:03:40,600 --> 00:03:43,760 Speaker 1: my PT gave me a bunch of exercises that I 57 00:03:43,800 --> 00:03:46,560 Speaker 1: should start doing two to three times a day. I 58 00:03:46,600 --> 00:03:49,200 Speaker 1: have been doing those exercises two to three times a day, 59 00:03:49,440 --> 00:03:51,760 Speaker 1: and as of Tuesday, when I went back to PT, 60 00:03:52,360 --> 00:03:55,200 Speaker 1: the great news is that the strength is really starting 61 00:03:55,200 --> 00:03:57,640 Speaker 1: to kick in and a lot of these exercises which 62 00:03:57,640 --> 00:04:02,760 Speaker 1: felt truly difficult before, are getting easier. Running in general 63 00:04:02,840 --> 00:04:04,960 Speaker 1: no longer really hurts now, it just feels like I 64 00:04:05,000 --> 00:04:08,360 Speaker 1: have like a really tight muscle in my lower abdomen 65 00:04:08,520 --> 00:04:11,320 Speaker 1: so as hip region, but it doesn't hurt. 66 00:04:11,400 --> 00:04:11,760 Speaker 2: Still. 67 00:04:12,400 --> 00:04:17,800 Speaker 1: The benchmarker we're at is keeping things low intensity, no 68 00:04:17,880 --> 00:04:20,360 Speaker 1: more than like a two or three out of a ten. 69 00:04:21,040 --> 00:04:23,520 Speaker 1: I'm not running for more than about thirty minutes at 70 00:04:23,560 --> 00:04:29,360 Speaker 1: a time right now, and just working on healing and 71 00:04:29,400 --> 00:04:32,360 Speaker 1: giving my body the time it needs to be better. 72 00:04:32,800 --> 00:04:34,600 Speaker 1: I do want to tell you about that first run 73 00:04:34,680 --> 00:04:38,159 Speaker 1: back because I had this really beautiful moment of appreciation 74 00:04:38,360 --> 00:04:41,360 Speaker 1: and could draw a comparison about what so many of 75 00:04:41,440 --> 00:04:44,560 Speaker 1: us have been navigating this past year. I was running, 76 00:04:44,680 --> 00:04:47,680 Speaker 1: and I was, you know, walk running and then jogging, 77 00:04:47,720 --> 00:04:50,720 Speaker 1: and I wasn't doing much. But in that moment, the 78 00:04:50,760 --> 00:04:54,680 Speaker 1: opportunity to move in this way, having not moved in 79 00:04:54,720 --> 00:04:58,000 Speaker 1: that way for a couple of weeks, felt truly rewarding 80 00:04:58,160 --> 00:05:01,600 Speaker 1: and just so exciting. I was so grateful for it, 81 00:05:02,120 --> 00:05:05,960 Speaker 1: and it reminded me of the pandemic right in that 82 00:05:06,560 --> 00:05:10,560 Speaker 1: the pandemic came and as soon as we were allowed, 83 00:05:10,720 --> 00:05:13,160 Speaker 1: especially in New York, to meet up with friends and 84 00:05:13,200 --> 00:05:16,360 Speaker 1: go out to eat, it didn't matter that it was 85 00:05:16,600 --> 00:05:18,960 Speaker 1: twelve degrees out and freezing and I had to wear 86 00:05:19,080 --> 00:05:24,359 Speaker 1: like six different jackets. Right, I was so excited to 87 00:05:24,480 --> 00:05:28,480 Speaker 1: freeze my ass off to spend time with other humans 88 00:05:28,560 --> 00:05:31,560 Speaker 1: after not being able to do that irl for so 89 00:05:31,800 --> 00:05:36,039 Speaker 1: long because of the parameters of what was going on 90 00:05:36,080 --> 00:05:40,520 Speaker 1: in our world. And I laughed to myself as I 91 00:05:40,560 --> 00:05:42,599 Speaker 1: was grabbing my iced coffee when I was done with 92 00:05:42,680 --> 00:05:46,840 Speaker 1: this run, because it's so true, right, like these unexpected 93 00:05:46,920 --> 00:05:51,520 Speaker 1: hurdles that happened in our lives, they often give us 94 00:05:51,640 --> 00:05:55,520 Speaker 1: a second to take a step back and find those 95 00:05:55,560 --> 00:06:00,360 Speaker 1: simple joys, to focus again on the appreciation and we 96 00:06:00,560 --> 00:06:02,120 Speaker 1: have for the little things. 97 00:06:02,760 --> 00:06:04,599 Speaker 2: And I feel. 98 00:06:04,360 --> 00:06:08,000 Speaker 1: So grateful for my body, despite of course being a 99 00:06:08,000 --> 00:06:13,520 Speaker 1: little frustrated at the circumstance, knowing that I, because of 100 00:06:13,560 --> 00:06:16,479 Speaker 1: the choices that I have made, will be able to 101 00:06:16,520 --> 00:06:21,239 Speaker 1: get back in the saddle and with time it will 102 00:06:21,279 --> 00:06:25,640 Speaker 1: be there for me. My prompt for you this week 103 00:06:26,120 --> 00:06:31,240 Speaker 1: what is something in your life that you really appreciate 104 00:06:31,360 --> 00:06:34,760 Speaker 1: right now? Again, what is something in your life that 105 00:06:34,839 --> 00:06:39,640 Speaker 1: you really appreciate right now? And now for a listener question. 106 00:06:40,279 --> 00:06:43,000 Speaker 3: Hey, Emily, this is Becky from Vain. I've been a 107 00:06:43,000 --> 00:06:45,640 Speaker 3: longtime hurdler and I just wanted to let you know 108 00:06:45,760 --> 00:06:48,680 Speaker 3: how incredibly inspiring you are to me and the rest 109 00:06:48,720 --> 00:06:51,320 Speaker 3: of the Hurle community. It doesn't go on notice the 110 00:06:51,400 --> 00:06:54,560 Speaker 3: energy that it takes for you to do all of 111 00:06:54,600 --> 00:06:57,640 Speaker 3: the things that you do for us, whether it's content 112 00:06:57,760 --> 00:07:00,960 Speaker 3: to the podcast, your Instagram is. It's just so inspiring 113 00:07:01,240 --> 00:07:04,600 Speaker 3: and we are so very grateful for you. I do 114 00:07:04,680 --> 00:07:07,480 Speaker 3: have a question. I'm traveling to my first half marathon 115 00:07:07,520 --> 00:07:10,560 Speaker 3: in January. I'm traveling from Maine to Florida. I'll be 116 00:07:10,680 --> 00:07:14,520 Speaker 3: flying flying in the day before. What are your tips 117 00:07:14,520 --> 00:07:19,240 Speaker 3: and tricks for nutrition and hydration and all of the 118 00:07:19,280 --> 00:07:21,960 Speaker 3: things that we do to prepare for a big race 119 00:07:22,120 --> 00:07:26,360 Speaker 3: or a big long run. I take the preparation before 120 00:07:26,440 --> 00:07:28,840 Speaker 3: every long run very seriously, and this is the thing 121 00:07:28,880 --> 00:07:31,920 Speaker 3: I'm most nervous about. So anything you got for me, 122 00:07:32,280 --> 00:07:34,000 Speaker 3: I'll take it. Thank you so much. 123 00:07:35,080 --> 00:07:36,200 Speaker 2: Oh, this is a good one. 124 00:07:36,320 --> 00:07:40,240 Speaker 1: So I have traveled a few times to run different 125 00:07:40,320 --> 00:07:44,760 Speaker 1: races from seaweeds with Lululemon. I ran the Dublin Marathon. 126 00:07:45,040 --> 00:07:48,840 Speaker 1: I was planning to travel to run the London Marathon, obviously. 127 00:07:48,760 --> 00:07:50,160 Speaker 2: Boston, etc. 128 00:07:50,880 --> 00:07:54,800 Speaker 1: And in doing this, I travel with some of the 129 00:07:54,840 --> 00:07:57,120 Speaker 1: things that I know that I'm going to want to consume. 130 00:07:57,160 --> 00:07:58,720 Speaker 2: But I also plan ahead. 131 00:07:58,840 --> 00:08:02,880 Speaker 1: So, for instance, pre race nutrition, it starts the week before, 132 00:08:03,000 --> 00:08:05,840 Speaker 1: making sure that you are really eating whole foods, you're 133 00:08:05,840 --> 00:08:10,440 Speaker 1: staying very hydrated, you have enough adequate electrolyte intake, but 134 00:08:10,680 --> 00:08:15,920 Speaker 1: also thinking about that night before. Right, so I months 135 00:08:15,960 --> 00:08:19,240 Speaker 1: in advance, start to do some recon to plan and 136 00:08:19,280 --> 00:08:21,480 Speaker 1: figure out exactly where I want to be eating dinner. 137 00:08:21,760 --> 00:08:24,160 Speaker 1: I look at the menu. I'm a big like pasta 138 00:08:24,200 --> 00:08:27,040 Speaker 1: with a protein person. Make sure it has good reviews 139 00:08:27,080 --> 00:08:30,800 Speaker 1: and snager reservation. So that's step one. Step two is 140 00:08:30,840 --> 00:08:32,880 Speaker 1: thinking about what you want to eat in the morning 141 00:08:33,080 --> 00:08:36,960 Speaker 1: before you race. Now, a nutritionist will conventionally tell you 142 00:08:37,040 --> 00:08:39,480 Speaker 1: that that pre race meal should be happening at least 143 00:08:39,559 --> 00:08:43,959 Speaker 1: ninety minutes to two hours before you run. My go 144 00:08:44,000 --> 00:08:46,720 Speaker 1: to pre race, especially for a marathon, is a full 145 00:08:46,760 --> 00:08:49,680 Speaker 1: peanut butter and jelly sandwich, even better if it's toasted. 146 00:08:50,240 --> 00:08:54,199 Speaker 1: So I will travel with the I think SI Jiffy 147 00:08:54,400 --> 00:08:57,960 Speaker 1: crunchy peanut butter packs and jelly packets, and I'll buy 148 00:08:58,000 --> 00:09:02,520 Speaker 1: these at like Target, and I'll even sometimes travel with 149 00:09:02,600 --> 00:09:04,560 Speaker 1: the bread, or I'll make sure that I can buy 150 00:09:04,600 --> 00:09:07,160 Speaker 1: the bread wherever that I'm going. But I want to 151 00:09:07,160 --> 00:09:09,439 Speaker 1: make sure that I have these things at my disposal. 152 00:09:09,800 --> 00:09:13,000 Speaker 1: Also having on hand at a hotel room like water 153 00:09:13,280 --> 00:09:16,400 Speaker 1: and again those electrolytes really important to make sure that 154 00:09:16,480 --> 00:09:20,480 Speaker 1: you have everything that you could want at your disposal. Also, 155 00:09:20,760 --> 00:09:22,800 Speaker 1: of course, I mean I'm a big like go out 156 00:09:22,840 --> 00:09:25,160 Speaker 1: after the race, celebrate, drink a bunch of beers, eat 157 00:09:25,160 --> 00:09:27,200 Speaker 1: a burger kind of person. But if there is something 158 00:09:27,240 --> 00:09:29,679 Speaker 1: that you lean into every single time when you are 159 00:09:29,720 --> 00:09:31,960 Speaker 1: done with this kind of effort, bring that along with 160 00:09:32,000 --> 00:09:36,000 Speaker 1: you too. There is no harm in it. So nutrition wise, 161 00:09:36,200 --> 00:09:38,600 Speaker 1: prep smart, think about where you're going to eat before, 162 00:09:38,760 --> 00:09:42,800 Speaker 1: what you want to eat the morning of, and also 163 00:09:42,920 --> 00:09:45,560 Speaker 1: don't forget to think about your recovery. Right. So, like 164 00:09:45,600 --> 00:09:47,760 Speaker 1: I said, food's an important piece of that puzzle. But 165 00:09:48,200 --> 00:09:50,560 Speaker 1: if you can travel with your hyper rice or your 166 00:09:50,640 --> 00:09:53,840 Speaker 1: theragun or whatever you may use typically after your run 167 00:09:53,880 --> 00:09:57,040 Speaker 1: to give your muscles a little bit of love. I 168 00:09:57,080 --> 00:09:59,360 Speaker 1: got a question in my DMS yesterday which was can 169 00:09:59,440 --> 00:10:02,080 Speaker 1: I travel with my hyper volet The answer is yes, 170 00:10:02,200 --> 00:10:04,800 Speaker 1: I have one hundred and ten percent brought these through 171 00:10:04,960 --> 00:10:09,600 Speaker 1: security before. Make sure you're signed up for hurdles SMS 172 00:10:09,600 --> 00:10:13,320 Speaker 1: text by texting the word welcome to seven three to 173 00:10:13,600 --> 00:10:15,520 Speaker 1: Hurdler to stay in the loop with all the things 174 00:10:15,600 --> 00:10:18,880 Speaker 1: you love from the show, including motivation, exclusive deals, and 175 00:10:18,920 --> 00:10:22,000 Speaker 1: so much more. And if you want information on the 176 00:10:22,120 --> 00:10:25,520 Speaker 1: hurdle membership, we would love to have you. Programming kicks 177 00:10:25,520 --> 00:10:30,560 Speaker 1: off October first, text the word membership to seven three 178 00:10:30,920 --> 00:10:34,200 Speaker 1: two Hurdler. One last thing, I do want to say 179 00:10:34,200 --> 00:10:36,560 Speaker 1: this and echo it again. I'm so grateful for the 180 00:10:36,600 --> 00:10:42,880 Speaker 1: feedback after last week's twenty minute Friday. I know firsthand, 181 00:10:43,040 --> 00:10:45,560 Speaker 1: as it is very apparent that many of you do, 182 00:10:45,720 --> 00:10:49,960 Speaker 1: how difficult navigating injury can be as well as. 183 00:10:49,640 --> 00:10:51,079 Speaker 2: You know navigating identity. 184 00:10:51,400 --> 00:10:54,440 Speaker 1: And I want you to know and here that I 185 00:10:54,520 --> 00:10:57,000 Speaker 1: see you, I hear you, and we don't have to 186 00:10:57,000 --> 00:10:58,400 Speaker 1: go through these hurdles alone. 187 00:10:58,960 --> 00:11:02,240 Speaker 2: Another hurdle conquered. Catch you guys next time.