1 00:00:00,160 --> 00:00:03,320 Speaker 1: If I had to ask you how trail running makes 2 00:00:03,360 --> 00:00:06,200 Speaker 1: you feel? How does trail running make you feel? 3 00:00:06,880 --> 00:00:11,680 Speaker 2: So many words come to mind, human like, because I 4 00:00:11,720 --> 00:00:14,640 Speaker 2: think this is what my body is meant to do, 5 00:00:15,240 --> 00:00:17,040 Speaker 2: you know, as a human being, is just like moving 6 00:00:17,120 --> 00:00:21,560 Speaker 2: with my own two feet across the earth, and that's 7 00:00:21,640 --> 00:00:24,200 Speaker 2: exactly what trail running is. 8 00:00:37,800 --> 00:00:39,400 Speaker 3: Hey, everyone, Emily and body. 9 00:00:39,479 --> 00:00:39,639 Speaker 2: Here. 10 00:00:39,800 --> 00:00:46,440 Speaker 1: You are listening to another installment of Hurdle Moment from Hurdle. 11 00:00:46,560 --> 00:00:49,400 Speaker 1: I'm in such a good mood today because it has 12 00:00:49,479 --> 00:00:53,080 Speaker 1: been a minute since I have caught up with today's guest. 13 00:00:53,120 --> 00:00:56,960 Speaker 1: Her name is Myrna Valerio, and you may recognize her 14 00:00:57,040 --> 00:01:02,120 Speaker 1: name not just because you've probably seen her obscenely. 15 00:01:01,680 --> 00:01:03,920 Speaker 3: Motivating posts on Instagram. 16 00:01:03,960 --> 00:01:08,200 Speaker 1: Her handle is over at the Myrnovator, but also because 17 00:01:08,280 --> 00:01:12,240 Speaker 1: she is a past Hurdle guest. Myrna and I first 18 00:01:12,319 --> 00:01:15,320 Speaker 1: connected for the show about a year ago. I'll link 19 00:01:15,360 --> 00:01:18,039 Speaker 1: to that episode in the show notes, and today she 20 00:01:18,480 --> 00:01:22,000 Speaker 1: is coming back into the mix to chat all about 21 00:01:22,080 --> 00:01:22,840 Speaker 1: trail running. 22 00:01:23,280 --> 00:01:23,960 Speaker 3: Here's the deal. 23 00:01:24,240 --> 00:01:28,360 Speaker 1: Right now, summer prime time to hit the trails. Fall 24 00:01:28,480 --> 00:01:30,759 Speaker 1: actually is my absolute favorite time to hit the trails. 25 00:01:31,040 --> 00:01:34,280 Speaker 1: But if there's anyone who knows a thing or two 26 00:01:34,480 --> 00:01:36,800 Speaker 1: about getting out into the great outdoors. 27 00:01:37,000 --> 00:01:38,160 Speaker 3: It is mRNA. 28 00:01:38,200 --> 00:01:40,200 Speaker 1: Every time I swear I look at her page, she 29 00:01:40,360 --> 00:01:43,600 Speaker 1: is on another trail doing something else, whether she's hiking 30 00:01:43,720 --> 00:01:45,759 Speaker 1: or biking, or running or now. 31 00:01:45,800 --> 00:01:47,720 Speaker 3: She says in today's episode that she's a big fan 32 00:01:47,760 --> 00:01:48,320 Speaker 3: of skiing. 33 00:01:48,440 --> 00:01:52,320 Speaker 1: Like Myrna loves to be in nature and that's why 34 00:01:52,600 --> 00:01:54,680 Speaker 1: I knew she was the perfect person to chat with 35 00:01:54,840 --> 00:01:58,320 Speaker 1: about this. We talk about everything from her best practice 36 00:01:58,360 --> 00:02:01,040 Speaker 1: advice for getting out there doing it safely. 37 00:02:01,320 --> 00:02:05,280 Speaker 3: We also talk about gear. miRNA is a Meryl sponsor 38 00:02:05,280 --> 00:02:05,840 Speaker 3: in athletes. 39 00:02:05,960 --> 00:02:10,359 Speaker 1: She gives some really great recommendations for footwear from that brand. 40 00:02:10,520 --> 00:02:14,520 Speaker 1: We also talk about nutrition, hydration, doing it with friends 41 00:02:14,680 --> 00:02:18,280 Speaker 1: versus doing it alone. So much goodness in this episode, 42 00:02:18,320 --> 00:02:20,720 Speaker 1: and like I said, and put a smile on my face, 43 00:02:20,760 --> 00:02:22,359 Speaker 1: I think it's going to put a smile on yours. 44 00:02:22,360 --> 00:02:24,960 Speaker 1: And it's always awesome and fun for me to have 45 00:02:25,000 --> 00:02:27,440 Speaker 1: a chance to connect with someone who I've chatted with 46 00:02:27,639 --> 00:02:31,520 Speaker 1: for the show before. If you missed the note, last week, 47 00:02:31,600 --> 00:02:34,400 Speaker 1: I launched a special project that I've been working on 48 00:02:34,520 --> 00:02:35,240 Speaker 1: with Spotify. 49 00:02:35,480 --> 00:02:37,440 Speaker 3: It's called Music and Talk Unlocked. 50 00:02:37,840 --> 00:02:40,680 Speaker 1: In my episode, which is called Conquer feels appropriate to 51 00:02:40,720 --> 00:02:43,720 Speaker 1: the show. I am coaching you through a forty five 52 00:02:43,720 --> 00:02:47,080 Speaker 1: minute interval run. I would love, love, love for you 53 00:02:47,120 --> 00:02:48,960 Speaker 1: to check it out, and if you do, make sure 54 00:02:49,120 --> 00:02:51,760 Speaker 1: you tag me over on Instagram. I'm over at Emily 55 00:02:51,880 --> 00:02:55,600 Speaker 1: Body and also tag Spotify over at Spotify. Make sure 56 00:02:55,760 --> 00:02:59,440 Speaker 1: you are following along with Hurdle on social at Hurdle Podcasts. 57 00:02:59,600 --> 00:03:03,080 Speaker 1: And with that, let's get to the trails. Let's get 58 00:03:03,320 --> 00:03:04,320 Speaker 1: to hurdling. 59 00:03:13,600 --> 00:03:15,959 Speaker 3: Today. I'm sitting down with Myrna Valerio. 60 00:03:16,320 --> 00:03:21,880 Speaker 1: She is an endurance athlete extraordinary a second time a 61 00:03:21,960 --> 00:03:23,720 Speaker 1: Hurdle podcast guest. 62 00:03:24,160 --> 00:03:24,760 Speaker 3: How you doing. 63 00:03:25,480 --> 00:03:29,480 Speaker 2: I am doing great, great, I'm doing really really great. 64 00:03:29,919 --> 00:03:30,120 Speaker 4: You know. 65 00:03:30,240 --> 00:03:33,800 Speaker 1: In fact, I know, isn't it like kind of sweet 66 00:03:33,840 --> 00:03:35,360 Speaker 1: when you really take a step back and you're like. 67 00:03:35,400 --> 00:03:37,680 Speaker 3: Actually, I'm doing really well right now. 68 00:03:38,200 --> 00:03:40,760 Speaker 2: Yeah, Like despite all the stuff that's going on in 69 00:03:40,760 --> 00:03:41,600 Speaker 2: the world, you know. 70 00:03:41,720 --> 00:03:42,920 Speaker 4: I have a pretty good life. 71 00:03:43,120 --> 00:03:46,440 Speaker 2: I am healthy, I'm able to do the things well, 72 00:03:46,440 --> 00:03:48,200 Speaker 2: most of the things that I'd like to do. 73 00:03:48,440 --> 00:03:50,280 Speaker 4: Yeah, yeah, I'm feeling really good right now. 74 00:03:50,640 --> 00:03:52,080 Speaker 1: I love to hear that. I love to hear that, 75 00:03:52,200 --> 00:03:54,280 Speaker 1: and I mean, speaking of things that you love to do. 76 00:03:54,640 --> 00:03:57,800 Speaker 1: Summer a prime time to do many of those things. 77 00:03:57,840 --> 00:03:59,880 Speaker 1: How has your summer been treating you? 78 00:04:00,080 --> 00:04:01,000 Speaker 4: I was a little boring. 79 00:04:01,760 --> 00:04:07,320 Speaker 2: I spent seven weeks in Colorado, you know, like cycling 80 00:04:07,480 --> 00:04:10,720 Speaker 2: and running and you know, hiking and. 81 00:04:10,640 --> 00:04:11,200 Speaker 4: Stuff like that. 82 00:04:11,240 --> 00:04:13,480 Speaker 2: So was really Yeah. I mean I wish I could 83 00:04:13,480 --> 00:04:15,120 Speaker 2: have been doing something like more exciting. 84 00:04:19,760 --> 00:04:21,960 Speaker 3: But here you are, and now you're back in Vermont. 85 00:04:22,040 --> 00:04:24,599 Speaker 2: I'm back in Vermont. I haven't left my apartment in 86 00:04:24,600 --> 00:04:25,200 Speaker 2: three days. 87 00:04:26,080 --> 00:04:27,400 Speaker 3: Sometimes you need a little reprieve. 88 00:04:27,480 --> 00:04:30,240 Speaker 2: Yeah, yeah, yeah, but I'm excited to go back outside. 89 00:04:30,520 --> 00:04:32,479 Speaker 3: Any Colorado highlights to share with the family. 90 00:04:32,480 --> 00:04:33,479 Speaker 4: Oh my god, so many. 91 00:04:33,720 --> 00:04:36,560 Speaker 2: So I'm a little injured, right, what's going on? Better 92 00:04:36,720 --> 00:04:39,240 Speaker 2: have a I have a heel spur that I just 93 00:04:39,279 --> 00:04:41,680 Speaker 2: got an X ray four. If it's not one thing, 94 00:04:41,680 --> 00:04:44,400 Speaker 2: it's another. But you know, that's you know, anyone who 95 00:04:44,680 --> 00:04:47,400 Speaker 2: is an athlete or in sports, you know, that's just 96 00:04:47,560 --> 00:04:48,599 Speaker 2: kind of a reality. 97 00:04:48,680 --> 00:04:50,080 Speaker 4: So so I'm working on that. 98 00:04:50,279 --> 00:04:52,679 Speaker 2: But so I did a little bit of trail running 99 00:04:52,880 --> 00:04:56,480 Speaker 2: out in Colorado. I was supposed to lead out the 100 00:04:56,520 --> 00:04:59,680 Speaker 2: early starters for the Trans Racky six day stage race, 101 00:05:00,000 --> 00:05:01,520 Speaker 2: so I didn't get to do that, but I got 102 00:05:01,560 --> 00:05:04,360 Speaker 2: to announce for the race and so it could kind 103 00:05:04,360 --> 00:05:06,400 Speaker 2: of be an MC. So that was really really fun. 104 00:05:06,480 --> 00:05:09,080 Speaker 2: I got to crack jokes about people. And then and 105 00:05:09,320 --> 00:05:10,919 Speaker 2: I did get to do a little bit of running 106 00:05:11,080 --> 00:05:15,120 Speaker 2: and boulder and Golden out in Silverton, I did a 107 00:05:15,160 --> 00:05:18,360 Speaker 2: lot of gravel riding. It was actually really fantastic. I 108 00:05:18,400 --> 00:05:22,960 Speaker 2: also crewed my own running coach at hard Rock, So 109 00:05:23,160 --> 00:05:26,200 Speaker 2: it was amazing to be in a community of trail 110 00:05:26,240 --> 00:05:28,799 Speaker 2: runners who were they just wanted to do hard things 111 00:05:28,839 --> 00:05:30,760 Speaker 2: and to test their bodies and not have all of 112 00:05:30,800 --> 00:05:33,960 Speaker 2: the hullabaloo and stuff about them, and it was it 113 00:05:34,120 --> 00:05:36,600 Speaker 2: was an incredible experience that I want to do over 114 00:05:36,640 --> 00:05:39,039 Speaker 2: and over again. But just crewing and just seeing the 115 00:05:39,080 --> 00:05:41,720 Speaker 2: grit of people and seeing them like work through really 116 00:05:41,760 --> 00:05:45,280 Speaker 2: really low points and feed them and massage their feet 117 00:05:45,320 --> 00:05:47,320 Speaker 2: and so like that was like really cool. And then 118 00:05:47,400 --> 00:05:50,400 Speaker 2: that was a part of running that I hadn't I 119 00:05:50,440 --> 00:05:51,200 Speaker 2: hadn't yet done. 120 00:05:51,240 --> 00:05:52,880 Speaker 4: And so anyway, so I can go on and on, 121 00:05:52,920 --> 00:05:54,600 Speaker 4: and I. 122 00:05:54,520 --> 00:05:55,159 Speaker 3: Love this for you. 123 00:05:55,920 --> 00:05:58,640 Speaker 1: I feel like for some you just describe perhaps their 124 00:05:58,680 --> 00:06:01,280 Speaker 1: own version of personal health with the massaging and the feet. 125 00:06:01,320 --> 00:06:04,760 Speaker 3: But for you, if that works, I know, you know, 126 00:06:04,760 --> 00:06:05,680 Speaker 3: because you're giving back. 127 00:06:05,680 --> 00:06:07,640 Speaker 2: You're giving back to a community that has given you 128 00:06:07,720 --> 00:06:08,120 Speaker 2: so much. 129 00:06:08,200 --> 00:06:10,159 Speaker 1: So I totally hear you. I totally hear you. What 130 00:06:10,200 --> 00:06:12,920 Speaker 1: an amazing opportunity. It sounds like you had a blast. 131 00:06:13,000 --> 00:06:16,240 Speaker 1: You also touched on the heelspur. I know this is 132 00:06:16,279 --> 00:06:18,920 Speaker 1: also coming off of the tail of you having surgery 133 00:06:19,560 --> 00:06:20,520 Speaker 1: within the last year. 134 00:06:20,800 --> 00:06:21,440 Speaker 3: Is so yeah. 135 00:06:21,520 --> 00:06:24,080 Speaker 2: So I'm taking a little bit of a break, which 136 00:06:24,120 --> 00:06:28,279 Speaker 2: is necessary, and like, I miss it so much. I 137 00:06:28,320 --> 00:06:30,880 Speaker 2: miss going out for like just a five mile run 138 00:06:30,920 --> 00:06:32,640 Speaker 2: on the trails I love in Vermont and so they're 139 00:06:32,720 --> 00:06:33,760 Speaker 2: trails all around. 140 00:06:34,760 --> 00:06:37,200 Speaker 4: But you know, soon I will be able to get 141 00:06:37,200 --> 00:06:39,880 Speaker 4: back on the trail and you know, be doing that again. 142 00:06:40,080 --> 00:06:42,960 Speaker 1: Be out there, be out there for someone who is 143 00:06:43,200 --> 00:06:45,920 Speaker 1: dealing with injury like you are at the moment. I 144 00:06:46,000 --> 00:06:48,520 Speaker 1: know that you have been through the ringer with all 145 00:06:48,600 --> 00:06:51,160 Speaker 1: of this stuff. What advice do you have for them 146 00:06:51,400 --> 00:06:55,320 Speaker 1: to navigate that? Because I think, especially right now so 147 00:06:55,440 --> 00:06:59,960 Speaker 1: many people I'm following on social training for Fall marathon, 148 00:07:00,720 --> 00:07:03,520 Speaker 1: injury right now is like a hot topic. When those 149 00:07:03,520 --> 00:07:05,800 Speaker 1: long runs start to add up, this is where the 150 00:07:05,880 --> 00:07:07,720 Speaker 1: injury really starts to add up as well. So what 151 00:07:07,720 --> 00:07:09,320 Speaker 1: what kind of advice do you have for these people 152 00:07:09,360 --> 00:07:12,360 Speaker 1: about keeping a positive headspace and doing what you got 153 00:07:12,360 --> 00:07:13,040 Speaker 1: to do for your body. 154 00:07:13,240 --> 00:07:15,480 Speaker 2: Yeah, you know, it's really hard to keep a positive 155 00:07:15,520 --> 00:07:19,320 Speaker 2: headspace when you're sitting and looking out your window and 156 00:07:19,360 --> 00:07:22,720 Speaker 2: seeing people run, you know. And I have to admit 157 00:07:22,760 --> 00:07:25,720 Speaker 2: that I was, you know, a year ago, I was 158 00:07:25,720 --> 00:07:29,880 Speaker 2: in a pretty dark hole of you know, anxiety because 159 00:07:30,040 --> 00:07:32,880 Speaker 2: I was not able to run at all. At least 160 00:07:32,920 --> 00:07:35,680 Speaker 2: I'm able to run a little bit now. And but 161 00:07:35,880 --> 00:07:37,960 Speaker 2: what I did and what my coach actually helped me. 162 00:07:38,040 --> 00:07:42,360 Speaker 2: Do you know the one whose feet I rupped is 163 00:07:42,520 --> 00:07:45,880 Speaker 2: to just turn to something else for now. And that's 164 00:07:45,880 --> 00:07:47,640 Speaker 2: that's why I got on a bike. You know, I 165 00:07:47,680 --> 00:07:50,280 Speaker 2: did it very reluctantly, but then it gave me a 166 00:07:50,320 --> 00:07:52,240 Speaker 2: lot of things that I was missing, you know, that 167 00:07:52,360 --> 00:07:55,000 Speaker 2: endorphin rush, that the ability to be outside and be 168 00:07:55,400 --> 00:07:58,400 Speaker 2: to be on a trail. I also got a mountain 169 00:07:58,400 --> 00:08:02,720 Speaker 2: bike too. I'm not gonna at that at all, but 170 00:08:02,720 --> 00:08:05,200 Speaker 2: but yeah, it gave me opportunities to be outside and 171 00:08:05,240 --> 00:08:08,240 Speaker 2: to to sort of approximate that feeling that I get 172 00:08:08,240 --> 00:08:10,520 Speaker 2: when I am out running on the trail. Not the 173 00:08:10,520 --> 00:08:13,400 Speaker 2: same thing, but I am so deeply appreciative of that. 174 00:08:13,520 --> 00:08:17,320 Speaker 2: So like, find some some other way to move whether 175 00:08:17,360 --> 00:08:21,080 Speaker 2: it's maybe you work more in your strength, maybe you 176 00:08:21,280 --> 00:08:27,160 Speaker 2: hike slowly, maybe you start swimming, maybe you learn a 177 00:08:27,200 --> 00:08:31,480 Speaker 2: new sport while you're healing so that you can continue 178 00:08:31,520 --> 00:08:36,040 Speaker 2: to train, which was very important for me. You you know, 179 00:08:36,160 --> 00:08:41,199 Speaker 2: you don't touch that edge of like you're so anxious, 180 00:08:41,320 --> 00:08:43,400 Speaker 2: you get depressed and like then you don't want to 181 00:08:43,440 --> 00:08:46,480 Speaker 2: do anything. But anyway, that's what worked for me. Yeah, 182 00:08:46,559 --> 00:08:50,120 Speaker 2: definitely look look to something else. And also if you 183 00:08:50,240 --> 00:08:55,320 Speaker 2: can try to frame it as an opportunity to do 184 00:08:55,360 --> 00:08:58,040 Speaker 2: something different and just to move your body in different ways, 185 00:08:58,360 --> 00:08:59,400 Speaker 2: you'll be the better for it. 186 00:08:59,480 --> 00:09:03,280 Speaker 4: Like I I learned to ski this year. Special I 187 00:09:03,320 --> 00:09:07,480 Speaker 4: am and I'm obsessed. I'm totally obsessed. 188 00:09:07,600 --> 00:09:09,080 Speaker 3: I love to hear that. I love to hear that. 189 00:09:09,120 --> 00:09:12,000 Speaker 3: And I mean you touched on the buzzwords mental health. 190 00:09:12,040 --> 00:09:14,960 Speaker 1: I think when it comes to injury, yes, I can 191 00:09:15,000 --> 00:09:16,640 Speaker 1: totally relate to what you were saying at the top 192 00:09:16,679 --> 00:09:19,680 Speaker 1: of that, being super anxious, being really frustrated. It's hard, 193 00:09:19,760 --> 00:09:22,000 Speaker 1: especially when you identify in this way, right, Like you 194 00:09:22,080 --> 00:09:24,880 Speaker 1: identify as a runner and as do I, So when 195 00:09:24,920 --> 00:09:26,600 Speaker 1: you can't run, it's like, well, what the hell am 196 00:09:26,640 --> 00:09:29,240 Speaker 1: I doing with my life? But there is a really 197 00:09:29,320 --> 00:09:34,560 Speaker 1: beautiful opportunity there to remember and work on understanding that like, 198 00:09:34,720 --> 00:09:38,959 Speaker 1: we are more than how we may often define ourselves. 199 00:09:39,040 --> 00:09:42,040 Speaker 1: So there are so much more to Emily, There are 200 00:09:42,080 --> 00:09:46,040 Speaker 1: so much more to Murna than just being athletes. We 201 00:09:46,200 --> 00:09:49,680 Speaker 1: are amazing contributions to society even if we can't do 202 00:09:49,840 --> 00:09:53,800 Speaker 1: these things. Yes, yes, so much to offer, so much 203 00:09:53,800 --> 00:09:56,160 Speaker 1: to offer, Okay, our pep talk for ourselves here we're 204 00:09:56,160 --> 00:09:58,480 Speaker 1: sharing with everybody else. I'm glad that we started off 205 00:09:58,480 --> 00:10:00,680 Speaker 1: like this, but we are here to talk about something 206 00:10:00,679 --> 00:10:03,040 Speaker 1: that you love, which we just kind of hinted at. 207 00:10:03,440 --> 00:10:04,240 Speaker 3: Trail running. 208 00:10:04,400 --> 00:10:06,000 Speaker 4: Yeah, so I love it. 209 00:10:06,280 --> 00:10:09,959 Speaker 1: We want to give the hurdlers like the four one 210 00:10:10,200 --> 00:10:13,120 Speaker 1: one about what they need to know so that they 211 00:10:13,160 --> 00:10:15,800 Speaker 1: can get out there and start to enjoy it just 212 00:10:15,880 --> 00:10:16,960 Speaker 1: as much as you do. 213 00:10:17,080 --> 00:10:17,880 Speaker 3: So before we. 214 00:10:17,800 --> 00:10:21,960 Speaker 1: Give some like concrete actionable advice tips, give me just 215 00:10:22,040 --> 00:10:25,000 Speaker 1: a little bit of insight into your journey with trail 216 00:10:25,040 --> 00:10:26,720 Speaker 1: running and how you got started with it. 217 00:10:27,280 --> 00:10:27,640 Speaker 4: Sure. 218 00:10:27,760 --> 00:10:33,520 Speaker 2: I I'm from New York, Brooklyn, but I live in 219 00:10:33,559 --> 00:10:38,360 Speaker 2: Vermont now, And so it was nineteen ninety nine and 220 00:10:38,640 --> 00:10:40,920 Speaker 2: I had been a runner since high school. The nineteen 221 00:10:40,960 --> 00:10:43,960 Speaker 2: ninety nine I was in my early twenties and I 222 00:10:44,000 --> 00:10:46,280 Speaker 2: was two years out of college and I was taking 223 00:10:46,360 --> 00:10:50,520 Speaker 2: this running clinic that was sponsored by the Hospital for 224 00:10:50,600 --> 00:10:55,240 Speaker 2: Special Surgery in New York City, and you know, they 225 00:10:55,559 --> 00:10:57,560 Speaker 2: took us through a whole program that got us running 226 00:10:57,600 --> 00:10:59,800 Speaker 2: ten k for it used to be called the avon 227 00:11:00,000 --> 00:11:02,320 Speaker 2: Any Marathon. It's called something else now. So that was 228 00:11:02,400 --> 00:11:06,200 Speaker 2: my sort of taste of just doing races all the 229 00:11:06,240 --> 00:11:09,160 Speaker 2: time and signing up for things, and so I would 230 00:11:09,160 --> 00:11:12,240 Speaker 2: just sign up for everything. And once I used to 231 00:11:12,320 --> 00:11:14,960 Speaker 2: live across the street from Van Cortland Park in the Bronx, 232 00:11:15,080 --> 00:11:17,880 Speaker 2: and so I signed up for this race that was 233 00:11:17,920 --> 00:11:19,360 Speaker 2: a ten k. I was like, oh, yeah, you know, 234 00:11:19,559 --> 00:11:21,880 Speaker 2: I got ten k in the bag. I'm you know, 235 00:11:21,960 --> 00:11:25,840 Speaker 2: I've done many ten k's. I didn't realize it was 236 00:11:26,360 --> 00:11:29,480 Speaker 2: a trail run. So we started on there's a big 237 00:11:29,760 --> 00:11:34,080 Speaker 2: sort of crush cinder loop in Van Cortland Park, and 238 00:11:34,120 --> 00:11:35,720 Speaker 2: I thought we were just going to be doing loops 239 00:11:35,720 --> 00:11:37,560 Speaker 2: on that, and so I was like, I was ready 240 00:11:37,600 --> 00:11:41,040 Speaker 2: for that because I trained on that, and so I 241 00:11:41,040 --> 00:11:44,240 Speaker 2: felt really good. And so after about a quarter of 242 00:11:44,320 --> 00:11:47,480 Speaker 2: a mile, we go into the woods and I had 243 00:11:47,520 --> 00:11:50,360 Speaker 2: been in the woods hiking, right, but I hadn't you know, 244 00:11:50,440 --> 00:11:53,040 Speaker 2: been more than a mile into the woods, and so 245 00:11:53,280 --> 00:11:54,679 Speaker 2: like we're like in the woods. 246 00:11:54,679 --> 00:11:56,360 Speaker 4: I'm like, why are we running in the woods? Is 247 00:11:56,440 --> 00:11:58,079 Speaker 4: so weird, And so. 248 00:11:58,720 --> 00:12:00,720 Speaker 2: We just kept running and running, and all the arrows 249 00:12:00,720 --> 00:12:02,920 Speaker 2: were pointing, you know, further and further down the trail, 250 00:12:03,480 --> 00:12:05,640 Speaker 2: and so I'm like, oh, I guess. 251 00:12:05,360 --> 00:12:06,280 Speaker 4: This is where the races. 252 00:12:08,760 --> 00:12:11,080 Speaker 2: And so it turned out to be two five k 253 00:12:11,200 --> 00:12:16,000 Speaker 2: loops and I, no joke, face planted in exactly the 254 00:12:16,040 --> 00:12:22,960 Speaker 2: same place twice twice. But I popped up each time, 255 00:12:22,960 --> 00:12:26,280 Speaker 2: and I was like, whoa, whoa, Oh my goodness, I'm 256 00:12:26,280 --> 00:12:26,760 Speaker 2: a stunned. 257 00:12:26,760 --> 00:12:28,520 Speaker 4: But I just kept running, right, and I was like, oh, 258 00:12:28,600 --> 00:12:30,040 Speaker 4: I love this. It was. 259 00:12:30,080 --> 00:12:32,600 Speaker 2: It was the face planting that just sealed the deal 260 00:12:32,640 --> 00:12:36,280 Speaker 2: for me, and I just became obsessed with the idea 261 00:12:36,280 --> 00:12:37,679 Speaker 2: of running in the woods. 262 00:12:37,800 --> 00:12:39,720 Speaker 4: Right, And I was nineteen ninety nine. 263 00:12:39,960 --> 00:12:43,199 Speaker 2: Unfortunately I didn't do any other trail races until ten 264 00:12:43,320 --> 00:12:46,760 Speaker 2: years later. I kept doing road races because that's what 265 00:12:46,800 --> 00:12:48,400 Speaker 2: was available to me. I didn't have a car because 266 00:12:48,400 --> 00:12:50,079 Speaker 2: I live in New York, you know, in your car, right, 267 00:12:50,920 --> 00:12:53,880 Speaker 2: And so ten years later, when after I'd had my 268 00:12:54,480 --> 00:12:59,040 Speaker 2: health scare, I I was having a heart attack. I 269 00:12:59,080 --> 00:13:01,960 Speaker 2: signed up for another race, knowing that it was a 270 00:13:01,960 --> 00:13:05,200 Speaker 2: trail run, but not knowing what the level of difficulty 271 00:13:05,240 --> 00:13:07,560 Speaker 2: would be. And this was a New Jersey Trail Series 272 00:13:07,720 --> 00:13:13,400 Speaker 2: race in New Jersey, and so I signed up for 273 00:13:13,440 --> 00:13:14,160 Speaker 2: this ten miler. 274 00:13:14,840 --> 00:13:17,960 Speaker 4: I do one loop. It kills me. I didn't eat before. 275 00:13:18,200 --> 00:13:19,839 Speaker 2: I didn't because usually I could just go out and 276 00:13:19,920 --> 00:13:21,760 Speaker 2: run five miles or ten miles, you know, you don't 277 00:13:21,760 --> 00:13:24,600 Speaker 2: have to really eat that much. But this was a 278 00:13:24,640 --> 00:13:28,040 Speaker 2: trail race and there was a lot of vert that 279 00:13:28,040 --> 00:13:31,280 Speaker 2: I didn't really know about at that point. So I 280 00:13:31,280 --> 00:13:32,760 Speaker 2: did one loop and I was like I'm done. Yoe, 281 00:13:33,120 --> 00:13:39,560 Speaker 2: Like I'm finished, and Rick McNulty, who is the race director, says, hey, 282 00:13:39,559 --> 00:13:40,800 Speaker 2: you know, we'll wait for you. Go go out and 283 00:13:40,840 --> 00:13:43,199 Speaker 2: do another loop. That's fine, We'll wait, you know, as 284 00:13:43,200 --> 00:13:45,440 Speaker 2: long as it takes. I was like, dude, thank you 285 00:13:45,520 --> 00:13:49,240 Speaker 2: so much, but no, I will not be doing that. 286 00:13:49,440 --> 00:13:53,720 Speaker 2: But that spirit is what really really attracted me to 287 00:13:54,160 --> 00:13:54,800 Speaker 2: the community. 288 00:13:54,840 --> 00:13:56,160 Speaker 4: I was like, oh, they would wait for me. 289 00:13:56,880 --> 00:13:59,360 Speaker 2: Not everybody waits for everyone, but you know, I just 290 00:13:59,400 --> 00:14:01,560 Speaker 2: thought that was so sweet and kind. And so I 291 00:14:01,679 --> 00:14:05,520 Speaker 2: signed up for his next ten miler. I finished it 292 00:14:05,559 --> 00:14:07,520 Speaker 2: because I prepared a little bit better, you know, didn't 293 00:14:07,520 --> 00:14:10,120 Speaker 2: have just a half a Lara bar before it, and 294 00:14:10,920 --> 00:14:12,920 Speaker 2: because that's what I had the last time. 295 00:14:13,280 --> 00:14:15,679 Speaker 4: And I just you know, and I just loved it. 296 00:14:15,720 --> 00:14:16,959 Speaker 2: And I was like, this is this is how I 297 00:14:16,960 --> 00:14:19,960 Speaker 2: felt when I was running in Van Cortland Park that 298 00:14:20,080 --> 00:14:23,640 Speaker 2: one time, and I felt like I'd always loved hiking. 299 00:14:23,680 --> 00:14:26,440 Speaker 2: I always loved the outdoors, even though I grew up 300 00:14:26,440 --> 00:14:28,440 Speaker 2: in New York City, because I had lots of opportunities 301 00:14:28,480 --> 00:14:31,640 Speaker 2: to do stuff at Bear Mountain and in other you know, 302 00:14:31,720 --> 00:14:32,560 Speaker 2: green spaces. 303 00:14:32,720 --> 00:14:33,680 Speaker 4: And that was it. 304 00:14:33,760 --> 00:14:37,160 Speaker 2: That was two thousand, two thousand and nine, and I 305 00:14:37,520 --> 00:14:39,000 Speaker 2: have not looked back, have. 306 00:14:39,120 --> 00:14:39,960 Speaker 3: Not looked back. 307 00:14:40,000 --> 00:14:43,120 Speaker 1: I love how you're alluding to just the feeling of 308 00:14:43,200 --> 00:14:46,080 Speaker 1: freedom that you get when you get into the woods, 309 00:14:46,120 --> 00:14:49,480 Speaker 1: a sense of freedom that maybe previously you hadn't found 310 00:14:49,760 --> 00:14:50,400 Speaker 1: on the road. 311 00:14:51,120 --> 00:14:54,040 Speaker 2: Yeah, oh absolutely, you know there. I mean it's different. 312 00:14:54,080 --> 00:14:56,240 Speaker 2: I mean, I don't think you can really compare the two. 313 00:14:56,360 --> 00:14:58,960 Speaker 2: I mean, obviously you're running, right, and you're it's the 314 00:14:59,040 --> 00:15:01,360 Speaker 2: same sort of machare you know, you're doing a road 315 00:15:01,360 --> 00:15:03,560 Speaker 2: five k or ten k or half marathon or marathon. 316 00:15:03,600 --> 00:15:05,560 Speaker 2: It's one thing and it makes your body feel one way, 317 00:15:05,920 --> 00:15:07,680 Speaker 2: and then there is a sense of a freedom when 318 00:15:07,680 --> 00:15:08,600 Speaker 2: you're running on the road. 319 00:15:08,680 --> 00:15:09,920 Speaker 4: This is a different kind of freedom. 320 00:15:09,920 --> 00:15:12,640 Speaker 2: This is like where you are enveloped, you know, in 321 00:15:12,760 --> 00:15:17,040 Speaker 2: whatever those the chemicals that trees releasing other than oxygen, 322 00:15:17,320 --> 00:15:19,560 Speaker 2: there's a different kind of freedom. There's a different kind 323 00:15:19,600 --> 00:15:22,680 Speaker 2: of humanity that I feel when I am when I'm 324 00:15:22,720 --> 00:15:23,480 Speaker 2: running in the woods. 325 00:15:23,600 --> 00:15:26,080 Speaker 1: We have some insight into why you love it so much. 326 00:15:26,240 --> 00:15:28,840 Speaker 1: It's the same reason that many people love it so much. 327 00:15:28,920 --> 00:15:32,400 Speaker 1: I also love what you had touched on, which is 328 00:15:32,640 --> 00:15:35,640 Speaker 1: that so much of the greatness that comes hand in 329 00:15:35,640 --> 00:15:38,520 Speaker 1: hand with trail running and even a little bit of 330 00:15:38,560 --> 00:15:42,600 Speaker 1: trail racing, is that oftentimes it really isn't about the time. 331 00:15:43,240 --> 00:15:47,320 Speaker 2: No, no, you know, I think for elite people, maybe 332 00:15:47,360 --> 00:15:52,080 Speaker 2: it is about the time and or just winning, or 333 00:15:52,240 --> 00:15:54,560 Speaker 2: like beating your best time. I think everybody wants to 334 00:15:55,000 --> 00:15:56,640 Speaker 2: or a lot of people want to beat their best time. 335 00:15:56,680 --> 00:15:59,680 Speaker 2: Maybe not everybody, but you know, I think there's a 336 00:15:59,720 --> 00:16:00,520 Speaker 2: different sense of. 337 00:16:00,440 --> 00:16:02,400 Speaker 4: Time when you're out in the woods. 338 00:16:02,640 --> 00:16:05,160 Speaker 2: Right for me, there is no sense of time unless 339 00:16:05,200 --> 00:16:06,600 Speaker 2: I'm at a race and I have to be the 340 00:16:06,600 --> 00:16:09,600 Speaker 2: cut off. But I just I just want to be 341 00:16:09,640 --> 00:16:13,320 Speaker 2: out there for hours like it's time is very very different. Uh. 342 00:16:13,560 --> 00:16:16,840 Speaker 2: It takes you longer to do things because you're dealing 343 00:16:16,880 --> 00:16:23,640 Speaker 2: with various textures and dirt and you know, vert vertical gain, 344 00:16:23,880 --> 00:16:27,360 Speaker 2: and you're also dealing with like branches that are hanging low, 345 00:16:27,520 --> 00:16:31,080 Speaker 2: you know, and trying not to impale your eyes. Been there, 346 00:16:31,120 --> 00:16:34,640 Speaker 2: done that because I was looking down, you know. And 347 00:16:34,440 --> 00:16:37,120 Speaker 2: you have to have a certain awareness about you right 348 00:16:37,560 --> 00:16:40,400 Speaker 2: where you are in space or that prope exception. That's 349 00:16:40,600 --> 00:16:44,480 Speaker 2: that's going to be a slightly different experience than you 350 00:16:44,480 --> 00:16:45,640 Speaker 2: know when you're running. 351 00:16:45,320 --> 00:16:45,800 Speaker 4: On the road. 352 00:16:51,360 --> 00:16:54,000 Speaker 1: Taking a break from today's episode to talk to you 353 00:16:54,120 --> 00:16:58,520 Speaker 1: about my sponsors. First up, Athletic Greens. You guys know 354 00:16:58,560 --> 00:17:00,840 Speaker 1: that Athletic Greens has been up part of my routine 355 00:17:00,840 --> 00:17:05,280 Speaker 1: for what fuels like forever now, and that's with good reason. 356 00:17:05,840 --> 00:17:09,800 Speaker 1: I feel like my best self when I incorporate Athletic 357 00:17:09,840 --> 00:17:13,160 Speaker 1: Greens into my day today. It is an all natural, 358 00:17:13,480 --> 00:17:18,200 Speaker 1: all in one greens powder that offers seventy five vitamins, minerals, 359 00:17:18,200 --> 00:17:21,840 Speaker 1: and whole food sourced ingredients that help our bodies function 360 00:17:22,200 --> 00:17:26,120 Speaker 1: at a high levels. It's also easily digestible and designed 361 00:17:26,400 --> 00:17:31,360 Speaker 1: for athletes. It supports immunity, energy, digestion, and recovery. I'm 362 00:17:31,359 --> 00:17:34,240 Speaker 1: telling you, this is my one scoop that I take 363 00:17:34,280 --> 00:17:36,679 Speaker 1: a day that gives back to me and helps me 364 00:17:36,880 --> 00:17:41,119 Speaker 1: perform my best, especially when I'm in the midst of 365 00:17:41,200 --> 00:17:44,160 Speaker 1: a training cycle. Of course, they have an awesome deal 366 00:17:44,320 --> 00:17:48,000 Speaker 1: for the hurdlers. Head on over to Athleticgreens dot com 367 00:17:48,040 --> 00:17:52,720 Speaker 1: slash hurdle and snag a free years supply of Vitamin 368 00:17:52,880 --> 00:17:56,199 Speaker 1: D as well as five free travel packs with your 369 00:17:56,240 --> 00:17:59,240 Speaker 1: first purchase. Again, no code necessary, Just head on over 370 00:17:59,320 --> 00:18:03,400 Speaker 1: to Athletic Greens dot com slash hurdle to get your 371 00:18:03,520 --> 00:18:07,000 Speaker 1: freebies a year supply Vitamin D and five free travel 372 00:18:07,040 --> 00:18:11,119 Speaker 1: packs with your first purchase. Also, want to give some 373 00:18:11,359 --> 00:18:15,440 Speaker 1: love to my friends at Beam. Beam creates the highest 374 00:18:15,560 --> 00:18:19,880 Speaker 1: quality functional supplements for better balance, energy, recovery and sleep. 375 00:18:20,080 --> 00:18:22,520 Speaker 1: Let me tell you lately, I've had a little i'll 376 00:18:22,520 --> 00:18:24,800 Speaker 1: call it a hot spot in the front left of 377 00:18:24,840 --> 00:18:27,680 Speaker 1: my shin. I'm actually about to head out to physical 378 00:18:27,680 --> 00:18:31,560 Speaker 1: therapy and have a little chat about this, but I 379 00:18:31,600 --> 00:18:37,560 Speaker 1: am obsessed, obsessed, obsessed with using their the Fixer Salve 380 00:18:37,880 --> 00:18:41,280 Speaker 1: on my aches and pains. In that salve, you will 381 00:18:41,320 --> 00:18:45,080 Speaker 1: find all natural hemp infused bomb and it's made with 382 00:18:45,200 --> 00:18:51,359 Speaker 1: relaxing lavender oil, rejuvenating eucalyptus oil, and organic beeswax, perfect. 383 00:18:51,080 --> 00:18:53,639 Speaker 3: To navigate my sore muscles. 384 00:18:53,880 --> 00:18:55,800 Speaker 1: They have a lot of other really great products that 385 00:18:55,840 --> 00:18:59,120 Speaker 1: are staples in my regular routine, from their focused capsules 386 00:18:59,160 --> 00:19:01,760 Speaker 1: to their the One Tincture, so many of which I'm 387 00:19:01,840 --> 00:19:05,399 Speaker 1: literally staring up on my desk right now. You have 388 00:19:05,480 --> 00:19:08,880 Speaker 1: got to get into the Beam mix. Head on over 389 00:19:08,960 --> 00:19:11,480 Speaker 1: to Beam at TLC dot com. That's b E A 390 00:19:11,720 --> 00:19:15,199 Speaker 1: M t LC dot com and use the code Hurdle 391 00:19:15,320 --> 00:19:19,520 Speaker 1: at checkout to get fifteen percent off your purchase today. Again, 392 00:19:19,800 --> 00:19:22,880 Speaker 1: that is beamt TLC dot com, b E A M 393 00:19:23,040 --> 00:19:26,520 Speaker 1: t lc dot com. Use hurdle at checkout for fifteen 394 00:19:26,560 --> 00:19:37,919 Speaker 1: percent off Absolute trailnewbie, They ask you, what do I 395 00:19:38,040 --> 00:19:40,560 Speaker 1: need to know before I go trail running? 396 00:19:40,920 --> 00:19:42,000 Speaker 3: Where do you even start? 397 00:19:43,280 --> 00:19:43,720 Speaker 4: Who? 398 00:19:45,200 --> 00:19:47,760 Speaker 2: Okay, well, throw out all ideas of pace, just like 399 00:19:47,800 --> 00:19:51,159 Speaker 2: we talked about, Just throw it out, especially for your 400 00:19:51,160 --> 00:19:53,120 Speaker 2: first couple of trail runs. It's not going to be 401 00:19:53,440 --> 00:19:55,480 Speaker 2: the same as when you're out on the road. I 402 00:19:55,480 --> 00:19:58,080 Speaker 2: actually like encountered these people once I was on Bear Mountain, 403 00:19:58,080 --> 00:20:00,560 Speaker 2: doing like the North Face Endurance Challenge when the existed, 404 00:20:01,080 --> 00:20:04,000 Speaker 2: and these people were like, I run an eleven minute mile, 405 00:20:04,440 --> 00:20:07,399 Speaker 2: I've done the New York City Marathon. I don't understand 406 00:20:07,400 --> 00:20:09,560 Speaker 2: why I'm going so songs like because you're climbing a mountain. 407 00:20:10,520 --> 00:20:13,919 Speaker 2: It's different, you know, and this mountain is different than 408 00:20:13,960 --> 00:20:17,280 Speaker 2: First Avenue. Okay, anyway, that's one thing. 409 00:20:17,440 --> 00:20:18,320 Speaker 4: The other thing is. 410 00:20:18,440 --> 00:20:21,439 Speaker 2: You want to get used to your body moving in 411 00:20:21,960 --> 00:20:26,400 Speaker 2: different planes. Right, So when you're road running, typically you're 412 00:20:26,480 --> 00:20:30,280 Speaker 2: just you're running forward, right, sometimes you have to step 413 00:20:30,359 --> 00:20:33,439 Speaker 2: up to a curb or down. But in trail running, 414 00:20:33,480 --> 00:20:35,600 Speaker 2: you're on a trail. There are features on a trail. 415 00:20:35,600 --> 00:20:40,000 Speaker 2: There are rocks, they're branches, they are roots, There are 416 00:20:40,800 --> 00:20:44,959 Speaker 2: really serious inclines and declines. So those all of those 417 00:20:44,960 --> 00:20:46,919 Speaker 2: things you have to be prepared for. So anything that 418 00:20:46,960 --> 00:20:49,600 Speaker 2: you can do to become stronger in that other than 419 00:20:49,720 --> 00:20:53,560 Speaker 2: just being on the trail, is going to enhance your experience. 420 00:20:54,320 --> 00:20:57,520 Speaker 2: You know, moving from side to side laterally moving obviously 421 00:20:57,560 --> 00:21:00,239 Speaker 2: moving forward, but also sometimes you got to move backwards, right, 422 00:21:00,280 --> 00:21:02,880 Speaker 2: and you know, so forward and backward in that sagittal plane. 423 00:21:03,000 --> 00:21:06,040 Speaker 2: Sometimes you have to move diagonally. You're gonna step up 424 00:21:06,040 --> 00:21:08,000 Speaker 2: on a rock at a forty five degree angle. So 425 00:21:08,000 --> 00:21:10,160 Speaker 2: those are all things that you need to be ready for, 426 00:21:10,320 --> 00:21:15,000 Speaker 2: you know, strength wise, and flexibility wise, and also mentally. 427 00:21:15,200 --> 00:21:17,960 Speaker 4: The other thing is, oh, we didn't talk about shoes. 428 00:21:17,880 --> 00:21:20,560 Speaker 3: Not yet, Not yet. We're gonna let's let's talk about gear. 429 00:21:20,800 --> 00:21:23,600 Speaker 2: Okay, shoes. Hello, you need shoes. I mean some people 430 00:21:23,640 --> 00:21:26,080 Speaker 2: don't run with shoes, but you know, you. 431 00:21:25,960 --> 00:21:29,159 Speaker 4: Do, you you're doing. You like shoes. I like shoes. 432 00:21:33,520 --> 00:21:36,359 Speaker 2: Number one, get fitted for a pair of shoes. You know, 433 00:21:36,400 --> 00:21:39,080 Speaker 2: I work with Meryl and I've been wearing their shoes 434 00:21:39,119 --> 00:21:42,080 Speaker 2: for six years. Your trail shoes are going to be 435 00:21:42,119 --> 00:21:44,840 Speaker 2: different from your road running shoes, and that there's gonna 436 00:21:44,840 --> 00:21:46,760 Speaker 2: be a rock plate, so that makes your shoes a 437 00:21:46,800 --> 00:21:49,439 Speaker 2: little bit more sturdy. The upper of the shoe, you know, 438 00:21:49,480 --> 00:21:52,480 Speaker 2: that outer sole, that is going to be a little 439 00:21:52,520 --> 00:21:56,399 Speaker 2: bit more sturdy, you know, and it will help you 440 00:21:56,760 --> 00:22:02,040 Speaker 2: not help your feet not get poked by branches and stuff. 441 00:22:02,280 --> 00:22:05,440 Speaker 2: The sole is going to be like a thicker, more 442 00:22:05,520 --> 00:22:09,720 Speaker 2: hardy rubber. They're gonna be lugs and soles, lugs and souls. 443 00:22:09,720 --> 00:22:13,040 Speaker 2: There's gonna be lugs in the soles so that you 444 00:22:13,080 --> 00:22:15,680 Speaker 2: have a little bit better traction when it's wet, when 445 00:22:15,720 --> 00:22:19,639 Speaker 2: it's slippery, when it's muddy, or if it's like really 446 00:22:19,680 --> 00:22:20,359 Speaker 2: really dry. 447 00:22:21,359 --> 00:22:25,240 Speaker 4: So trail shoes are an absolute, absolute necessity. 448 00:22:25,440 --> 00:22:30,280 Speaker 2: Some of my favorite marrows are the Moab Flights, and 449 00:22:30,320 --> 00:22:33,119 Speaker 2: those are based on the actual hiking shoes, which is 450 00:22:33,160 --> 00:22:36,720 Speaker 2: one of the most popular marrow shoes, which is the Moab. 451 00:22:37,119 --> 00:22:39,800 Speaker 1: And something something to point out here is that you're 452 00:22:39,800 --> 00:22:43,600 Speaker 1: talking about trail running sneakers, which are obviously different. 453 00:22:43,359 --> 00:22:45,480 Speaker 3: Than boots that you would wear when you were hiking. 454 00:22:45,520 --> 00:22:48,600 Speaker 1: So that's something to keep in mind for an absolute newbie, 455 00:22:48,840 --> 00:22:51,159 Speaker 1: is that you're going to have sneakers that you're that 456 00:22:51,200 --> 00:22:53,720 Speaker 1: are meant for trail running specifically. 457 00:22:53,920 --> 00:22:56,880 Speaker 2: Yes, I mean, uh, if you are on a hike, 458 00:22:57,119 --> 00:22:59,680 Speaker 2: for example, and you want to try out trail running 459 00:22:59,680 --> 00:23:02,600 Speaker 2: and you have happened to be in hiking boots, you 460 00:23:02,640 --> 00:23:03,480 Speaker 2: can try. 461 00:23:03,280 --> 00:23:03,800 Speaker 4: A little bit. 462 00:23:03,840 --> 00:23:05,960 Speaker 2: But it's those shoes are not going to be designed 463 00:23:05,960 --> 00:23:10,080 Speaker 2: for running, right, They're not going to you know, have 464 00:23:10,480 --> 00:23:17,280 Speaker 2: the flexibility that that a running shoe has, right, because 465 00:23:17,280 --> 00:23:20,560 Speaker 2: remember you are running, so I would you know, I 466 00:23:20,560 --> 00:23:26,359 Speaker 2: would definitely look at trail running shoes, uh, and actually 467 00:23:26,440 --> 00:23:29,320 Speaker 2: trail running shoes you can also use for hiking, so 468 00:23:30,000 --> 00:23:33,080 Speaker 2: it doesn't go both ways. But you know, if you 469 00:23:33,160 --> 00:23:35,000 Speaker 2: want to, if you're a fast hiker and if you 470 00:23:35,000 --> 00:23:36,880 Speaker 2: want to like incorporate a little bit of running into 471 00:23:36,880 --> 00:23:40,640 Speaker 2: your hike, definitely wear trail shoes. And they're like all 472 00:23:40,640 --> 00:23:41,320 Speaker 2: different kinds. 473 00:23:41,359 --> 00:23:41,520 Speaker 4: You know. 474 00:23:41,560 --> 00:23:46,159 Speaker 2: They're the kinds for like beginners or people who have 475 00:23:46,280 --> 00:23:49,680 Speaker 2: access to trails that are pretty well groomed and don't 476 00:23:50,040 --> 00:23:52,879 Speaker 2: and that don't have a whole lot of features that 477 00:23:52,920 --> 00:23:54,840 Speaker 2: would be like a mo ap flight. And then my 478 00:23:54,920 --> 00:23:59,040 Speaker 2: favorite shoe is the the Agility Peak shoe, which has 479 00:23:59,160 --> 00:24:03,480 Speaker 2: really thickus. They're a little sturdier or actually a lot sturdier, 480 00:24:03,960 --> 00:24:06,240 Speaker 2: and you're you know, that's when you're on a trail 481 00:24:06,280 --> 00:24:08,800 Speaker 2: with a lot of rocks, with a lot of vertical gain, 482 00:24:09,040 --> 00:24:14,400 Speaker 2: with a lot of you know, branches and leaves and 483 00:24:14,960 --> 00:24:17,760 Speaker 2: boulders and all of those things that you might find 484 00:24:17,800 --> 00:24:20,560 Speaker 2: on a trail. They will protect your feet, they will 485 00:24:20,920 --> 00:24:24,320 Speaker 2: allow you to move. They have some flexibility in them, 486 00:24:24,400 --> 00:24:27,160 Speaker 2: but they're not like overly flexible, so they really really 487 00:24:27,160 --> 00:24:29,600 Speaker 2: protect your all bones on your feet and stuff. Yeah, 488 00:24:29,720 --> 00:24:34,000 Speaker 2: definitely get yourself a pair of trail running shoes. And 489 00:24:34,080 --> 00:24:37,119 Speaker 2: not just sure, you could use your road running shoes, 490 00:24:37,720 --> 00:24:40,800 Speaker 2: but you want to protect yourself in the best way 491 00:24:40,840 --> 00:24:43,359 Speaker 2: that you can. You want to make sure that you 492 00:24:43,560 --> 00:24:49,359 Speaker 2: are the most agile, the most sturdy and stable on 493 00:24:49,720 --> 00:24:51,440 Speaker 2: the shoes that you're wearing totally. 494 00:24:51,520 --> 00:24:54,600 Speaker 1: And then besides the shoes, when it comes to other gear, 495 00:24:54,760 --> 00:24:57,160 Speaker 1: what are some things that we should keep in mind 496 00:24:57,280 --> 00:24:59,520 Speaker 1: when it comes to what you're wearing on the trail. 497 00:25:00,040 --> 00:25:03,439 Speaker 2: Sure, you know, I wear essentially the same thing that 498 00:25:03,520 --> 00:25:06,200 Speaker 2: I wear when I'm out running on the road. I 499 00:25:06,200 --> 00:25:09,880 Speaker 2: always wear tight because that's just the that's a preference 500 00:25:09,920 --> 00:25:11,719 Speaker 2: of mine. You know, wear your shorts if you were 501 00:25:11,840 --> 00:25:15,439 Speaker 2: like to wear loose shorts, do that. Make sure that 502 00:25:15,680 --> 00:25:18,640 Speaker 2: you look at the weather though. It's very very important, 503 00:25:18,680 --> 00:25:21,520 Speaker 2: Like especially if you go on a trail, the weather 504 00:25:21,560 --> 00:25:23,400 Speaker 2: can change, you know. 505 00:25:23,880 --> 00:25:25,800 Speaker 4: In a flash. 506 00:25:25,880 --> 00:25:27,920 Speaker 2: You want to make sure that you know you are 507 00:25:27,920 --> 00:25:31,879 Speaker 2: prepared for rain or wind. Maybe you need an extra 508 00:25:31,960 --> 00:25:35,360 Speaker 2: layer if you're going up in altitude. I don't wear 509 00:25:35,400 --> 00:25:38,359 Speaker 2: cotton ever, ever, ever, ever. And that's not just like 510 00:25:38,400 --> 00:25:40,480 Speaker 2: a judgment, that's like a safety thing. 511 00:25:40,720 --> 00:25:40,920 Speaker 1: Right. 512 00:25:41,119 --> 00:25:44,560 Speaker 2: So cotton stays wet, doesn't dry, it keeps you cold, right, 513 00:25:45,320 --> 00:25:47,800 Speaker 2: look at technical wool and in terms of socks, in 514 00:25:47,880 --> 00:25:50,600 Speaker 2: terms of your midlayers and your bass layers. Look at 515 00:25:50,640 --> 00:25:53,719 Speaker 2: the weather. You look ahead, Maybe you need some sunscreen 516 00:25:54,200 --> 00:25:56,320 Speaker 2: if it's super sunny out, or even if it's not 517 00:25:56,400 --> 00:25:59,400 Speaker 2: sunny out, I'm black, I still wear sunscreen. 518 00:25:59,560 --> 00:26:02,119 Speaker 1: Right, something else you may check ahead of time. You 519 00:26:02,200 --> 00:26:05,320 Speaker 1: mentioned to checking the weather. Also being really sure about 520 00:26:05,320 --> 00:26:08,399 Speaker 1: where you're going, especially on the trails. It's always important 521 00:26:08,400 --> 00:26:10,879 Speaker 1: to know where you're going, hopefully on a run, but 522 00:26:11,040 --> 00:26:14,000 Speaker 1: when it comes to trail running specifically, you could very 523 00:26:14,080 --> 00:26:17,080 Speaker 1: easily lose service when you start to get into mountains 524 00:26:17,119 --> 00:26:20,919 Speaker 1: or wooded areas, So knowing exactly where you're going is 525 00:26:20,960 --> 00:26:21,800 Speaker 1: super critical. 526 00:26:22,160 --> 00:26:24,840 Speaker 2: Yes, I make it a point number one to tell 527 00:26:24,840 --> 00:26:28,200 Speaker 2: people where I'm going. I tell my son all the time. 528 00:26:28,240 --> 00:26:29,359 Speaker 2: He's like, why are you texting me? 529 00:26:31,200 --> 00:26:32,200 Speaker 4: When I'm saying, so. 530 00:26:32,280 --> 00:26:34,720 Speaker 2: You know where I am and when to expect me back? 531 00:26:34,880 --> 00:26:37,320 Speaker 2: Right where you're going, when to expect me back? And 532 00:26:37,359 --> 00:26:40,720 Speaker 2: if I change my itinerary, I let him know I 533 00:26:41,080 --> 00:26:43,159 Speaker 2: decided to go on this trail as opposed to the 534 00:26:43,160 --> 00:26:43,639 Speaker 2: other trail. 535 00:26:44,000 --> 00:26:45,240 Speaker 4: I always wear a watch. 536 00:26:46,560 --> 00:26:49,560 Speaker 2: I do because that has GPS capability and it's a 537 00:26:49,600 --> 00:26:52,280 Speaker 2: watch that can like reverse the route that I've taken, 538 00:26:52,440 --> 00:26:55,240 Speaker 2: just in case that in case of me getting lost. 539 00:26:56,680 --> 00:26:57,960 Speaker 3: What watch are you wearing these days? 540 00:26:57,960 --> 00:27:02,919 Speaker 2: I am wearing the Garmin Nick's six Sapphire. It's my 541 00:27:03,160 --> 00:27:05,960 Speaker 2: favorite favorite watch. I have another one. I have the 542 00:27:06,040 --> 00:27:08,680 Speaker 2: Solar one. I really really like this one. It's a 543 00:27:08,720 --> 00:27:11,080 Speaker 2: little bit. I like to wear a hefty watch that 544 00:27:11,119 --> 00:27:12,840 Speaker 2: I can feel on my wrist. And it has a 545 00:27:12,840 --> 00:27:14,800 Speaker 2: lot of bells and whistles and I use a. 546 00:27:14,800 --> 00:27:16,200 Speaker 4: Lot of them. Yeah, And it has a map. 547 00:27:16,240 --> 00:27:19,080 Speaker 2: I can actually look at the map on my watch 548 00:27:19,240 --> 00:27:21,800 Speaker 2: and I'm not drawing any battery power from my phone. 549 00:27:21,960 --> 00:27:23,480 Speaker 2: I do carry my phone all the time because I 550 00:27:23,520 --> 00:27:25,080 Speaker 2: like to take pictures and I like to do stories 551 00:27:25,119 --> 00:27:29,800 Speaker 2: on Instagram, but I have my phone in airplane mode 552 00:27:30,160 --> 00:27:31,280 Speaker 2: so I don't drain the battery. 553 00:27:31,480 --> 00:27:32,800 Speaker 4: Okay, smart again. 554 00:27:33,000 --> 00:27:36,040 Speaker 2: And then also study the map. Study the map of 555 00:27:36,080 --> 00:27:36,760 Speaker 2: where you're going. 556 00:27:36,800 --> 00:27:37,680 Speaker 4: I use all trails. 557 00:27:38,200 --> 00:27:41,399 Speaker 2: But there's also MTV project and some other apps that 558 00:27:41,440 --> 00:27:44,960 Speaker 2: you can download for either free or like a minimal cost. 559 00:27:45,000 --> 00:27:46,520 Speaker 2: But you know, I think you should invest in your 560 00:27:46,520 --> 00:27:49,200 Speaker 2: own safety, so and then and there and with all 561 00:27:49,200 --> 00:27:52,480 Speaker 2: of the apps, you can download a map, you know, 562 00:27:52,520 --> 00:27:56,520 Speaker 2: without having to utilize GPS or the battery. So so 563 00:27:56,600 --> 00:27:59,320 Speaker 2: do that. Look at the map at the trailhead, take 564 00:27:59,359 --> 00:28:01,480 Speaker 2: a picture of it, study it for a little bit. 565 00:28:01,800 --> 00:28:04,400 Speaker 2: Say out loud, I'm a teacher. I'm like, I'm very 566 00:28:04,520 --> 00:28:07,480 Speaker 2: very fond of like attacking things in different ways. Take 567 00:28:07,480 --> 00:28:10,720 Speaker 2: a picture, say the things out loud of what your 568 00:28:10,760 --> 00:28:12,320 Speaker 2: plan is. You know, Oh, I'm going to make a 569 00:28:12,400 --> 00:28:14,960 Speaker 2: left at this trail junction where it says blah blah 570 00:28:15,000 --> 00:28:17,360 Speaker 2: blah blah, and I'm going to go three miles up 571 00:28:17,400 --> 00:28:18,960 Speaker 2: and then I'm going to make a right on this 572 00:28:19,080 --> 00:28:22,359 Speaker 2: trail junction. So so yeah, there are tons of ways 573 00:28:22,440 --> 00:28:26,600 Speaker 2: to have a little bit more safety while you're out 574 00:28:26,640 --> 00:28:28,960 Speaker 2: on a trail. A lot of people are really scared 575 00:28:29,560 --> 00:28:33,520 Speaker 2: about going out on trails. I would suggest maybe going 576 00:28:33,520 --> 00:28:35,399 Speaker 2: on an organized hike at. 577 00:28:35,280 --> 00:28:37,920 Speaker 4: First, you know, and Park Cole and Park. 578 00:28:38,040 --> 00:28:41,120 Speaker 2: Actually there were all these organized like bird watching hikes 579 00:28:41,120 --> 00:28:43,560 Speaker 2: and nature walks, and that actually got me out on 580 00:28:43,600 --> 00:28:45,800 Speaker 2: those trails and I became more familiar with those trails. 581 00:28:45,800 --> 00:28:47,680 Speaker 2: So when it was time for me to go out 582 00:28:48,160 --> 00:28:51,720 Speaker 2: on those trails by myself, I already had a familiarity 583 00:28:51,720 --> 00:28:52,080 Speaker 2: with them. 584 00:28:52,440 --> 00:28:54,880 Speaker 1: Ease into it, get more acquainted with your surroundings that 585 00:28:54,920 --> 00:28:57,719 Speaker 1: you can feel more comfortable doing what you want to do. 586 00:28:57,800 --> 00:28:59,680 Speaker 3: Something we haven't touched on just yet. 587 00:29:00,240 --> 00:29:02,880 Speaker 1: Nutrition when it comes to trail running, especially if you're 588 00:29:02,920 --> 00:29:04,640 Speaker 1: going to be out there for a while. What are 589 00:29:04,720 --> 00:29:08,080 Speaker 1: your top nutrition tips for a newbie trail runner. 590 00:29:09,280 --> 00:29:11,880 Speaker 4: Carry food with you. 591 00:29:11,880 --> 00:29:14,040 Speaker 2: You don't always know how long you're going to be 592 00:29:14,120 --> 00:29:16,520 Speaker 2: out right, what if you do get lost. You need 593 00:29:16,720 --> 00:29:19,160 Speaker 2: calories to keep your body moving and also to keep 594 00:29:19,160 --> 00:29:25,480 Speaker 2: yourself warm if it gets cold. Always always carry water always, 595 00:29:25,600 --> 00:29:27,560 Speaker 2: you know, it could be a handheld, It could be 596 00:29:27,600 --> 00:29:29,960 Speaker 2: a hydration pack. You know, I think when you're first 597 00:29:29,960 --> 00:29:31,840 Speaker 2: starting and maybe you don't need a big old hydration 598 00:29:31,920 --> 00:29:34,480 Speaker 2: pack with all the cut the you know, the pockets, 599 00:29:35,040 --> 00:29:37,800 Speaker 2: this and the bungeees and this and that until you're 600 00:29:37,840 --> 00:29:39,960 Speaker 2: like really really comfortable going out there. So maybe a 601 00:29:40,000 --> 00:29:43,160 Speaker 2: handheld a Nathan or something like that, a little flask 602 00:29:43,240 --> 00:29:46,479 Speaker 2: that's eighteen ounces or a little bit more where you 603 00:29:46,520 --> 00:29:49,000 Speaker 2: can have some water on you just in case or 604 00:29:49,120 --> 00:29:54,080 Speaker 2: like or just because you need water. I actually carry 605 00:29:54,760 --> 00:30:00,000 Speaker 2: water in a flask, or I carry electrolytes, very concentrated 606 00:30:00,160 --> 00:30:04,560 Speaker 2: electrolyte concoction in a flask. And then when I and 607 00:30:04,600 --> 00:30:06,640 Speaker 2: then I also carry just plain water. 608 00:30:06,920 --> 00:30:07,920 Speaker 3: Super important stuff. 609 00:30:07,960 --> 00:30:11,560 Speaker 1: Okay, so hydration is important, electrolytes are important, making sure 610 00:30:11,600 --> 00:30:13,960 Speaker 1: you have some sort of food. Obviously, if you're going 611 00:30:13,960 --> 00:30:16,120 Speaker 1: out for a thirty minute trail run, I wouldn't worry 612 00:30:16,120 --> 00:30:17,600 Speaker 1: so much about this stuff. But if you are going 613 00:30:17,600 --> 00:30:19,400 Speaker 1: out for something that's going to take you a few hours, 614 00:30:19,480 --> 00:30:21,120 Speaker 1: you're going to be out there for a while. All 615 00:30:21,160 --> 00:30:23,880 Speaker 1: of this, all these tips and tricks are super super 616 00:30:24,000 --> 00:30:26,800 Speaker 1: useful to keep in mind. It's something you mentioned going 617 00:30:26,800 --> 00:30:29,680 Speaker 1: on a hike with some friends to get acquainted with trails. 618 00:30:29,720 --> 00:30:30,640 Speaker 3: I think that's a great idea. 619 00:30:30,760 --> 00:30:33,320 Speaker 1: I also think this brings up another really great suggestion, 620 00:30:33,440 --> 00:30:36,240 Speaker 1: which is when you're just getting started, trail running could 621 00:30:36,280 --> 00:30:38,360 Speaker 1: be really great to bring other people into the mix. 622 00:30:38,400 --> 00:30:40,960 Speaker 3: So, whether it's just a friend, or you're leaning into. 623 00:30:40,880 --> 00:30:43,479 Speaker 1: A local group or a club that goes on these 624 00:30:43,560 --> 00:30:47,920 Speaker 1: runs together, a really fun way to perhaps meet new people, socialize, 625 00:30:47,920 --> 00:30:50,440 Speaker 1: and also, as we're talking a lot about here, stay safe. 626 00:30:51,160 --> 00:30:52,640 Speaker 4: Yes, I agree. 627 00:30:52,840 --> 00:30:55,560 Speaker 2: Although I prefer to go out on my own, going 628 00:30:55,600 --> 00:31:00,520 Speaker 2: out with somebody else, especially when you're just starting, alleviate 629 00:31:00,560 --> 00:31:02,840 Speaker 2: some of those fears and anxieties that you might have 630 00:31:02,880 --> 00:31:03,920 Speaker 2: about being on the trail. 631 00:31:04,160 --> 00:31:07,320 Speaker 1: If I had to ask you how trail running makes 632 00:31:07,360 --> 00:31:07,959 Speaker 1: you feel? 633 00:31:08,600 --> 00:31:10,200 Speaker 3: How does trail running make you feel? 634 00:31:10,880 --> 00:31:15,719 Speaker 2: So many words come to mind, human like, because I 635 00:31:15,720 --> 00:31:18,680 Speaker 2: think this is what my body is meant to do. 636 00:31:19,240 --> 00:31:21,080 Speaker 2: You know, as a human being, is just like moving 637 00:31:21,160 --> 00:31:25,560 Speaker 2: with my own two feet across the earth. And that's 638 00:31:25,640 --> 00:31:27,120 Speaker 2: exactly what trail running. 639 00:31:26,880 --> 00:31:28,000 Speaker 3: Is moving your body. 640 00:31:28,040 --> 00:31:31,360 Speaker 1: Okay, So we talked about hydration, we talked about nutrition, 641 00:31:31,680 --> 00:31:35,200 Speaker 1: we talked about gear, we talked about knowing where you're 642 00:31:35,280 --> 00:31:37,800 Speaker 1: going and some safety tips. Is there anything we haven't 643 00:31:37,800 --> 00:31:39,560 Speaker 1: covered when it comes to hitting the trails? 644 00:31:39,840 --> 00:31:43,040 Speaker 2: Yes, this is I think the most important thing. Okay, 645 00:31:44,080 --> 00:31:47,640 Speaker 2: you had on a trail, which probably means you are 646 00:31:47,680 --> 00:31:51,880 Speaker 2: surrounded by a lot of nature. Like you're surrounded by trees, 647 00:31:52,880 --> 00:31:55,480 Speaker 2: there might be some wild flowers if you're out in 648 00:31:55,520 --> 00:31:55,920 Speaker 2: the west. 649 00:31:55,920 --> 00:31:56,959 Speaker 4: Oh, actually in the east. Two. 650 00:31:57,080 --> 00:32:03,440 Speaker 2: You know, there's you know, the Recreate Responsibly movement. Definitely 651 00:32:03,440 --> 00:32:07,040 Speaker 2: look into that. There are some really awesome guidelines for 652 00:32:07,120 --> 00:32:09,160 Speaker 2: how to be in nature so that we can actually 653 00:32:09,160 --> 00:32:11,440 Speaker 2: continue to have nature and so that others can enjoy it. 654 00:32:12,920 --> 00:32:17,000 Speaker 2: And there's also you know, so you're in nature, it's 655 00:32:17,040 --> 00:32:21,840 Speaker 2: okay to stop and look right, it's okay to even 656 00:32:21,880 --> 00:32:24,080 Speaker 2: like I'm always running with my watch. I always want 657 00:32:24,120 --> 00:32:26,280 Speaker 2: to know how many miles I'm running, and you know 658 00:32:26,320 --> 00:32:29,080 Speaker 2: what my pace is, even though it's real slow, but 659 00:32:29,360 --> 00:32:31,000 Speaker 2: and you know what my heart rate is. But you know, 660 00:32:31,040 --> 00:32:33,720 Speaker 2: I will pause it or I'll just look at it 661 00:32:33,760 --> 00:32:36,240 Speaker 2: and stop and hug a tree. I do hug trees. 662 00:32:36,360 --> 00:32:39,400 Speaker 2: It's a thing. I hug trees because trees have this 663 00:32:39,480 --> 00:32:42,720 Speaker 2: kind of energy that nothing else has, right, and they 664 00:32:42,720 --> 00:32:45,360 Speaker 2: are in the in the winter. There is warmth coming 665 00:32:45,440 --> 00:32:48,200 Speaker 2: from trees, by the way, So like if you're running 666 00:32:48,240 --> 00:32:50,680 Speaker 2: in the winter on snow on a snowy trail, like 667 00:32:50,760 --> 00:32:53,560 Speaker 2: stop in hug a birch. I mean, you know, there's 668 00:32:53,720 --> 00:32:56,600 Speaker 2: there's warmth coming from it. I you know, I sometimes 669 00:32:56,640 --> 00:32:59,480 Speaker 2: will like stand and do a whole like force bathing thing. 670 00:32:59,600 --> 00:33:02,360 Speaker 2: I will try to tune into all of my senses, 671 00:33:02,520 --> 00:33:04,840 Speaker 2: you know what, you know, what what what am I feeling? 672 00:33:04,880 --> 00:33:07,120 Speaker 4: What textures am I feeling? What am I smelling? 673 00:33:07,200 --> 00:33:09,360 Speaker 2: Is there petrocore in the air, that's like the smell 674 00:33:09,400 --> 00:33:12,000 Speaker 2: of the forest after a rain, you know? Can I 675 00:33:12,000 --> 00:33:17,120 Speaker 2: see sunlight streaming through the trees? That's another uh major 676 00:33:17,160 --> 00:33:20,000 Speaker 2: tenet of forest bathing. You know, do I see the 677 00:33:20,080 --> 00:33:22,400 Speaker 2: light streaming through the trees? Do I hear that's my 678 00:33:22,520 --> 00:33:27,080 Speaker 2: favorite word ever. Do I hear sythhiurism? And that is 679 00:33:27,360 --> 00:33:31,520 Speaker 2: the sound of the wind rustling the leaves like And 680 00:33:31,600 --> 00:33:34,760 Speaker 2: I really really try to tune into all of those things. 681 00:33:34,760 --> 00:33:40,440 Speaker 2: It makes me very present, very aware of where I am, 682 00:33:40,560 --> 00:33:44,720 Speaker 2: what I'm doing, who I am, where I'm going, you know, 683 00:33:44,760 --> 00:33:46,760 Speaker 2: And it's and it's a cool practice to have. And 684 00:33:46,760 --> 00:33:49,160 Speaker 2: then there're all there's all this research that you know 685 00:33:49,200 --> 00:33:51,920 Speaker 2: says that it, you know, lowers your blood pressure and 686 00:33:52,080 --> 00:33:54,880 Speaker 2: you know, calms anxiety, and that's exactly what it does 687 00:33:54,920 --> 00:33:55,160 Speaker 2: for me. 688 00:33:56,400 --> 00:33:57,840 Speaker 3: Yeah, yeah, I love that. 689 00:33:58,160 --> 00:33:59,720 Speaker 1: And I thought, you know, where I thought you were 690 00:33:59,720 --> 00:34:01,200 Speaker 1: going to go with us, which is not where you 691 00:34:01,240 --> 00:34:02,720 Speaker 1: went with this, But I thought you were going to 692 00:34:02,760 --> 00:34:04,560 Speaker 1: talk to me about going to the bathroom while you 693 00:34:04,560 --> 00:34:05,160 Speaker 1: were in the woods. 694 00:34:05,400 --> 00:34:08,040 Speaker 2: Oh well, I mean that's the other thing. Facilit trees. 695 00:34:08,200 --> 00:34:09,160 Speaker 2: That's all I have to say. 696 00:34:10,840 --> 00:34:15,080 Speaker 3: Facilit trees. And I don't know if I've ever actually 697 00:34:15,120 --> 00:34:17,960 Speaker 3: heard that before. I love it. 698 00:34:18,000 --> 00:34:19,840 Speaker 1: Okay, Well, we don't need to we don't need to 699 00:34:19,880 --> 00:34:21,800 Speaker 1: go into the ins and outs of using the bathroom 700 00:34:21,840 --> 00:34:23,879 Speaker 1: in the woods. I think the listeners are actually quite 701 00:34:23,960 --> 00:34:27,960 Speaker 1: responsible and can figure that out for themselves. Great tips, 702 00:34:28,000 --> 00:34:29,879 Speaker 1: and this is so much good stuff. Do you have 703 00:34:29,920 --> 00:34:32,520 Speaker 1: anything in particular you're looking forward to right now? 704 00:34:32,880 --> 00:34:35,919 Speaker 2: You know, I'm looking forward to healing my foot, Yes, 705 00:34:36,760 --> 00:34:38,800 Speaker 2: and getting back. 706 00:34:38,600 --> 00:34:40,200 Speaker 4: On the trail. You know, I want to. 707 00:34:40,200 --> 00:34:42,279 Speaker 2: There are a bunch of hikes that I want to 708 00:34:42,280 --> 00:34:44,719 Speaker 2: do on the long trail here, hikes and runs that 709 00:34:44,760 --> 00:34:47,480 Speaker 2: I want to do on a long trail here in Vermont, 710 00:34:47,920 --> 00:34:49,839 Speaker 2: since mostly I'm going to be on the East coast 711 00:34:49,920 --> 00:34:52,240 Speaker 2: for the next couple of months. Yeah, and I actually 712 00:34:52,280 --> 00:34:55,680 Speaker 2: have I have a retreat going on in the Azores 713 00:34:55,960 --> 00:34:59,839 Speaker 2: next May that will end with the Azors trail run. 714 00:35:00,040 --> 00:35:01,399 Speaker 4: I'm really excited about that. 715 00:35:02,360 --> 00:35:04,440 Speaker 2: And if you have not been to the Azores, it 716 00:35:04,560 --> 00:35:07,799 Speaker 2: is for the Source as they call it in Portuguese. 717 00:35:08,200 --> 00:35:11,080 Speaker 2: It is basically Hawaii in the Atlantic. 718 00:35:11,880 --> 00:35:13,320 Speaker 4: Wow, way cheaper. 719 00:35:13,880 --> 00:35:16,720 Speaker 3: Sounds amazing. Looks like I got a book, a book, 720 00:35:16,719 --> 00:35:17,160 Speaker 3: a trip. 721 00:35:18,120 --> 00:35:19,920 Speaker 1: Thank you so much for all of your tips and 722 00:35:19,960 --> 00:35:23,320 Speaker 1: your tricks and your insight and into how the hurdlers 723 00:35:23,440 --> 00:35:25,640 Speaker 1: can get trail running MYRNA. 724 00:35:25,640 --> 00:35:28,120 Speaker 3: How do the hurdlers keep up with you? 725 00:35:28,200 --> 00:35:30,120 Speaker 1: How do they follow along with you give us all 726 00:35:30,200 --> 00:35:31,080 Speaker 1: of your details. 727 00:35:31,160 --> 00:35:35,399 Speaker 2: Sure, I'm mostly on Instagram. I have a TikTok yet 728 00:35:35,680 --> 00:35:38,480 Speaker 2: but I haven't used it yet, but mostly on Instagram at. 729 00:35:38,440 --> 00:35:42,719 Speaker 4: The Renovator and I'm on. 730 00:35:42,800 --> 00:35:46,160 Speaker 2: Facebook for all of you people who are in my 731 00:35:46,239 --> 00:35:52,800 Speaker 2: generation as Myrna Valario Dash the Renovator or fact Girl Running, 732 00:35:52,800 --> 00:35:55,759 Speaker 2: which is one of the iterations of me of who 733 00:35:55,800 --> 00:35:59,239 Speaker 2: I was back then. I still use the name I'm 734 00:35:59,320 --> 00:36:03,040 Speaker 2: I also have this amazing group on Facebook sixteen thousand 735 00:36:03,080 --> 00:36:05,760 Speaker 2: plus called Fact Girl Running all one word, all caps 736 00:36:06,320 --> 00:36:09,040 Speaker 2: and anybody can join. We talk about running. There's no 737 00:36:09,080 --> 00:36:10,640 Speaker 2: we don't talk about weight loss. We don't talk about 738 00:36:10,640 --> 00:36:13,680 Speaker 2: diet culture. We talk about the We talk about running 739 00:36:14,239 --> 00:36:17,200 Speaker 2: and being athletes. You know, you can talk about all 740 00:36:17,200 --> 00:36:20,200 Speaker 2: that other stuff in other places, but like we focus 741 00:36:20,320 --> 00:36:22,160 Speaker 2: on pure athleticism. 742 00:36:22,680 --> 00:36:23,239 Speaker 3: I love it. 743 00:36:23,360 --> 00:36:28,200 Speaker 1: I'm over at Hurdle Podcast at Emily Body another hurdle conquered. 744 00:36:28,560 --> 00:36:29,600 Speaker 3: Catch you guys next time.