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Transcript

#HURDLEMOMENT: Tips for Running In Heat & Humidity With Coach Rebeka Stowe · Hurdle with Emily Abbate

• 0:00
  Speaker 1: And there's so much strength and flexibility when you see
• 0:03
  Speaker 1: that you can adapt and adjust and still be able
• 0:06
  Speaker 1: to accomplish the outcome. And it might not have looked
• 0:09
  Speaker 1: how you had the initial picture in your mind of
• 0:11
  Speaker 1: like this is what I see, but you still got
• 0:14
  Speaker 1: it done and knowing that you have the ability to
• 0:16
  Speaker 1: be gracious with yourself and flexible and that's actually like strength.
• 0:34
  Speaker 2: What is going on?
• 0:35
  Speaker 3: Hurdler's Emily a Body Here. You are listening to another
• 0:39
  Speaker 3: installment of Hurdle Moment from Hurdle, a wellness focused podcast.
• 0:43
  Speaker 3: Reconnect with everyone from your favorite athletes to top experts
• 0:46
  Speaker 3: and industry CEOs about their highest highs, toughest moments, and
• 0:49
  Speaker 3: everything in between. We all go through hurdles in life,
• 0:53
  Speaker 3: and my goal through these discussions is to empower you
• 0:56
  Speaker 3: to better navigate yours and move with intention so that
• 0:59
  Speaker 3: you can struve towards your own big potential and of
• 1:02
  Speaker 3: course have some fun along the way. For today's episode,
• 1:08
  Speaker 3: I am talking about something pretty steamy and that is
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  Speaker 3: hot weather running. I'm bringing in some reinforcements via my friend,
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  Speaker 3: my dear coach, Rebecca Stow. She is a coach in
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  Speaker 3: New York City for Nike Running. She is also teaming
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  Speaker 3: up with a group called Endorphins, leading them through their.
• 1:30
  Speaker 2: Marathon project this year, and we are so.
• 1:33
  Speaker 3: Lucky to have her and her expertise today for the show.
• 1:37
  Speaker 3: Like I said, all things summer, hot weather running there.
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  Speaker 3: It have been gosh, so many messages coming in both
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  Speaker 3: to my inbox as well as my DMS. People just
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  Speaker 3: struggling to navigate this time of year when it comes
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  Speaker 3: to logging miles outside. And it's understandable, right heat makes
• 1:55
  Speaker 3: training feel really difficult and running is already difficult as
• 1:59
  Speaker 3: it is, so we're chatting about it. We're giving you
• 2:02
  Speaker 3: the best practice strategies that can help you ace your
• 2:06
  Speaker 3: runs even when the run.
• 2:08
  Speaker 2: Feels hard and hot.
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  Speaker 3: Talking about everything today from the importance of grace and hydration,
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  Speaker 3: how much you should be drinking and if you should
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  Speaker 3: be thinking about something besides water spoiler alert yes, and
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  Speaker 3: also how you may need to mix up your fueling
• 2:25
  Speaker 3: strategy on warm days, plus being cognizant of your RPE
• 2:30
  Speaker 3: that's rate of perceived exertion. We also touch on gear
• 2:34
  Speaker 3: Y Cotton is not your VFF on warm days and
• 2:39
  Speaker 3: Stoe coaches us on the specifics on how to tailor
• 2:42
  Speaker 3: your run. If we are dialing things down to accommodate
• 2:46
  Speaker 3: for the heat, that means shifting paces, splitting a run
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  Speaker 3: up into multiple parts, swapping the run altogether for something
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  Speaker 3: like a bike session. The options are limitless. I cannot
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  Speaker 3: reiterate this. And if you are struggling these days because
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  Speaker 3: it is warm outside and you just feel like you
• 3:04
  Speaker 3: have zero fitness, you are certainly not alone and you
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  Speaker 3: do not have zero fitness.
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  Speaker 2: I promise you so.
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  Speaker 3: Lots of good tips, tricks, suggestions in this episode. Make
• 3:14
  Speaker 3: sure you share it with a friend, someone who may
• 3:17
  Speaker 3: need this helpful push in the right direction, and also
• 3:21
  Speaker 3: put it in your social media story. Throw it on Instagram,
• 3:24
  Speaker 3: throw it on Facebook, throw it on TikTok, wherever you
• 3:26
  Speaker 3: want link the show. Sharing it is always always so appreciated.
• 3:32
  Speaker 3: Make sure you're following along with Hurdle over on Instagram.
• 3:35
  Speaker 3: It's over at Hurdle podcast. I myself, I'm over at
• 3:39
  Speaker 3: Emily a body. Last little bit of housekeeping. Sign up
• 3:42
  Speaker 3: for the weekly Hurdle newsletter. It brings so much the
• 3:45
  Speaker 3: same motivation, inspiration, things you love from the show, recommendations,
• 3:50
  Speaker 3: gear picks, what I'm watching. The list is endlest directly
• 3:54
  Speaker 3: into your inbox every single Friday, and it is absolutely free.
• 3:58
  Speaker 3: The link to subscribe is in the show notes. With that,
• 4:03
  Speaker 3: let's get to it. Let's get to hurtling. Today, I'm
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  Speaker 3: sitting down with Rebecca Stow. She coaches here in New
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  Speaker 3: York City for Nike Running. She's also newly working with
• 4:23
  Speaker 3: the Endorphins Project for their fall marathon series.
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  Speaker 2: How are you doing today?
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  Speaker 4: I'm doing great. Thanks for having me man.
• 4:29
  Speaker 3: I love an eloquently put introduction, so good. I also
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  Speaker 3: love repeat guests on the show. It makes my job
• 4:37
  Speaker 3: so much easier. And friends on the show absolutely thanks
• 4:41
  Speaker 3: for coming in. You came in in just the nick
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  Speaker 3: of time. Let me tell you, because I'm getting a
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  Speaker 3: lot of messages from miserable people.
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  Speaker 4: I wonder why, Oh.
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  Speaker 3: Maybe because we are in the prime of summer and
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  Speaker 3: everyone is like, I am no longer fit. I have
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  Speaker 3: all of these fitness goals and I feel as though
• 5:01
  Speaker 3: I'm dying an sos Yeah, I sent you one of
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  Speaker 3: those texts last weekend, so naturally, I was like, you
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  Speaker 3: know who should come in and talk about hot weather running.
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  Speaker 2: It's Rebecca Sto.
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  Speaker 4: It was a literal sos so it's led with SOS.
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  Speaker 3: It was not just the letters SOS. It was the
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  Speaker 3: emoji SOS. It said coach SOS. And I needed to
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  Speaker 3: start with that so that you knew there was sincere.
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  Speaker 3: There was a sincere nature in the text.
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  Speaker 4: No, absolutely, I was there. I think it was under
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  Speaker 4: a minute response time. So we were on it troubleshooting,
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  Speaker 4: We were on it from the gun.
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  Speaker 2: Yeah.
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  Speaker 3: So from experience, let me just say that it's always
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  Speaker 3: so interesting, right because we get to this time of year,
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  Speaker 3: it's July, if you're gearing up for a fall marathon,
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  Speaker 3: you're starting to really rank up the mileage, and in
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  Speaker 3: that experience, there is, without fail, and I can speak
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  Speaker 3: from my personal experience, a at least two to three
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  Speaker 3: runs where you question all of your life decisions and
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  Speaker 3: if you are actually still human because it's so hot,
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  Speaker 3: and last weekend during the heat wave here in New
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  Speaker 3: York was certainly an opportunity for many of us to
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  Speaker 3: indulge in that feeling.
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  Speaker 4: Yeah.
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  Speaker 1: Absolutely, I think it's also that sweet spot where you're
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  Speaker 1: starting to feel the accumulation of your training in addition
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  Speaker 1: to navigating it in these increased temperatures, and so you're
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  Speaker 1: kind of combating I'm fatigued already because I'm starting to
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  Speaker 1: feel this load that I've put on, and then you're
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  Speaker 1: navigating all of these other like biomarkers that you're trying
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  Speaker 1: to understand what is influencing it.
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  Speaker 3: So yeah, yeah, spot on when you say other biomarkers, like,
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  Speaker 3: give some context on that.
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  Speaker 1: Yeah, I mean the external and environment that you're navigating,
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  Speaker 1: also your internal biomarkers of like just overall fatigue and
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  Speaker 1: if you're seeing as good a recovery, So it could
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  Speaker 1: be that it's the weather. It could be that it's
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  Speaker 1: just where you're at in your training that you're feeling.
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  Speaker 1: I think environmentally, there are so many factors that go
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  Speaker 1: into play with the heat and humidity and then navigating
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  Speaker 1: heart rate pace, all of those pieces.
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  Speaker 2: And all adds up.
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  Speaker 3: Our goal today is to really break down the things
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  Speaker 3: that someone should keep in mind if they are choosing
• 7:10
  Speaker 3: to run when it is warm outside. Now, first and foremost,
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  Speaker 3: I think it is important for us to kick off
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  Speaker 3: this discussion.
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  Speaker 2: Leading with grace.
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  Speaker 4: Yes, I've got it.
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  Speaker 3: You got to start off by being kind to yourself
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  Speaker 3: and knowing when it's okay to push it and when
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  Speaker 3: it's okay to call it.
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  Speaker 1: Yep, and knowing that because of the factors that are
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  Speaker 1: at play, it's not gonna it might not be pretty right,
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  Speaker 1: and being okay with that, like we're going to get
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  Speaker 1: it done and we're going to be flexible. We're go
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  Speaker 1: give ourselves space and grace to navigate whatever that day holds.
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  Speaker 1: But it might have to look a little bit less
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  Speaker 1: than ideal. Right, it can't be the perfect picture, but
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  Speaker 1: there are ways for us to adjust, and that might
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  Speaker 1: be dropping a few of the miles onto a bike,
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  Speaker 1: or getting back inside and doing some of it on
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  Speaker 1: the treadmill, or breaking it up and doing more evening,
• 8:00
  Speaker 1: or getting up earlier. Like there's so many which has
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  Speaker 1: its own impact, right, is trying to navigate your whole
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  Speaker 1: pre run long run routine two hours shifted up is
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  Speaker 1: totally different, but it is totally different.
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  Speaker 3: And I think that when we're talking about deviating from
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  Speaker 3: the original plan, being okay with the fact that the
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  Speaker 3: best plans are written in pencil, and knowing that there
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  Speaker 3: are going to be circumstances, whether it is in this
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  Speaker 3: context dealing with the weather and the heat or something
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  Speaker 3: else that pops up in your life. And sometimes you're
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  Speaker 3: going to need to make a change, and that change
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  Speaker 3: is okay. Now you talked about, or you touched on,
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  Speaker 3: some of the different ways that we could deviate a
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  Speaker 3: little bit or modify. I feel like that's a better
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  Speaker 3: word in this circumstance. Is it okay to stop? And
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  Speaker 3: is it okay if I split it up? Talk a
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  Speaker 3: little bit on that.
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  Speaker 4: Yeah, yeah, it is okay to stop.
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  Speaker 1: Number One, you always have to be listening your body
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  Speaker 1: and that like rate of perceived exertion so RPE, and
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  Speaker 1: understanding what the influence of the environmental factors are and
• 9:00
  Speaker 1: how that's going to change how hard your body's working.
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  Speaker 4: Right.
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  Speaker 1: I am a big fan of splitting runs if you're
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  Speaker 1: really starting to feel the accumulation.
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  Speaker 4: Say you have a.
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  Speaker 1: Two hour run on deck for that long run over
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  Speaker 1: the weekend, you could do an hour in the morning
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  Speaker 1: and an hour in the evening. Is it the same
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  Speaker 1: exact thing. No, it's not the same exact thing. It's
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  Speaker 1: two separate runs. But you're still checking the box and
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  Speaker 1: you're still getting it done. And I think where the
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  Speaker 1: confidence comes is knowing that you were flexible, but you
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  Speaker 1: stuck to the plan in a way that actually builds
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  Speaker 1: you up to have more confidence on race day.
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  Speaker 4: Right, Ultimately, I.
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  Speaker 3: Mean that's what all of these pivots offer us, right,
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  Speaker 3: They remind us that although it is hard, we are
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  Speaker 3: also capable.
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  Speaker 2: It's a both situation.
• 9:45
  Speaker 1: Yeah, and there's so much strength and flexibility when you
• 9:49
  Speaker 1: see that you can adapt and adjust and still be
• 9:52
  Speaker 1: able to accomplish the outcome. Right, And it might not
• 9:56
  Speaker 1: have looked how you had the initial picture in your
• 9:58
  Speaker 1: mind of like this is what I see, but you
• 10:00
  Speaker 1: still got it done and knowing that you have the
• 10:02
  Speaker 1: ability to be gracious with yourself and flexible and that's
• 10:07
  Speaker 1: actually like strength.
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  Speaker 2: Yeah, that's total strength.
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  Speaker 3: So we're talking first and foremost about the importance of
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  Speaker 3: grace when it comes to having to deviate or alter
• 10:16
  Speaker 3: the plan. Now in warm weather conditions. The next thing
• 10:21
  Speaker 3: that is natural to speak on is hydration. So what
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  Speaker 3: does someone need to keep in mind when it comes
• 10:27
  Speaker 3: to their hydration strategy on a warmer than average day?
• 10:31
  Speaker 4: Yeah, absolutely need water. You know, electrolytes.
• 10:34
  Speaker 1: There are so many different incredible companies and brands that
• 10:38
  Speaker 1: have great resources making sure that you're getting all of
• 10:42
  Speaker 1: those electrolytes back in I recently did a sweat test
• 10:45
  Speaker 1: with a Knix sensor. I had no idea. I've been
• 10:49
  Speaker 1: running for seventeen years, something longer longer than I haven't
• 10:53
  Speaker 1: been running. Yeah, and I had never actually really dove
• 10:56
  Speaker 1: into that. And I was losing forty ounce of water
• 11:01
  Speaker 1: in a run, in an hour run, and realizing I
• 11:06
  Speaker 1: just wasn't taking in enough. And so every twenty minutes
• 11:09
  Speaker 1: you need to be taking in some electrolytes, you need
• 11:11
  Speaker 1: to take in water combination of the two, and it's
• 11:15
  Speaker 1: going to be more often than you think you need it,
• 11:17
  Speaker 1: but just stay consistent with that four to six ounces
• 11:21
  Speaker 1: every twenty minutes or so.
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  Speaker 2: Okay.
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  Speaker 3: Yeah, and that's where we hear that phrase fuel early
• 11:25
  Speaker 3: and often, right, So it's not just the hydration, but
• 11:28
  Speaker 3: it's also whatever your go to fuel might be, whether
• 11:31
  Speaker 3: that is for me, I use the U Can gels.
• 11:34
  Speaker 3: But if you're a Morten fan, if you're a Choose fan,
• 11:37
  Speaker 3: if you're a got a Stroop Waffle fan, like what,
• 11:40
  Speaker 3: there's so many options out there, So make sure that
• 11:42
  Speaker 3: you're leaning into both your hydration strategy and of course
• 11:45
  Speaker 3: you're fueling. Now on that note, you mentioned that key buzzword,
• 11:49
  Speaker 3: and that's electrolytes.
• 11:50
  Speaker 2: So knowing as you did.
• 11:52
  Speaker 3: You took the time to do that NIXT sensor test
• 11:55
  Speaker 3: while save that five times fast, and you learned about
• 11:58
  Speaker 3: your sweat profile, right, which is actually really helpful information.
• 12:01
  Speaker 3: I would encourage anyone to kind of I'm trying to
• 12:04
  Speaker 3: think about, like how the regular person would be able
• 12:05
  Speaker 3: to do something like that.
• 12:06
  Speaker 1: Yeah, well I'm lucky because it was just a friend
• 12:09
  Speaker 1: of mine, Rob Dalto, bought it for himself. He's just
• 12:12
  Speaker 1: a super curious person and he offered to let me
• 12:14
  Speaker 1: try it. But you can also get the Gatorade GX
• 12:16
  Speaker 1: patches and those are going to give you pretty good feedback.
• 12:19
  Speaker 1: I think you can get two in a pack for
• 12:20
  Speaker 1: twenty bucks, really simple. It's a good place to start,
• 12:24
  Speaker 1: just to have a little.
• 12:25
  Speaker 4: Bit more insight.
• 12:26
  Speaker 1: And I think all of all of what marathon training
• 12:30
  Speaker 1: is all running is learning about yourself and like teaching,
• 12:32
  Speaker 1: treating yourself like you're an experiment, and so it's just
• 12:35
  Speaker 1: a chance for you to learn and gather more insight.
• 12:38
  Speaker 3: Yeah, so you know, basically the goal here by using
• 12:41
  Speaker 3: one of these, and I love that that Gatoraided one
• 12:42
  Speaker 3: is certainly pretty affordable. So the goal through using something
• 12:45
  Speaker 3: like that is to learn about the composition of your sweat,
• 12:48
  Speaker 3: which sounds kind of nerdy, but it's actually super valuable, right,
• 12:51
  Speaker 3: because then you have a better idea of what liquids
• 12:54
  Speaker 3: you could be reaching for on the regular to better
• 12:56
  Speaker 3: fuel your body. So I know, for instance, that I
• 12:59
  Speaker 3: am a high salt sweater, So knowing that I know, like,
• 13:03
  Speaker 3: okay for me reaching for an element packet which has
• 13:06
  Speaker 3: a thousand milligrams of sodium in one of those packets,
• 13:09
  Speaker 3: Dispersing that throughout my run could be really helpful for
• 13:11
  Speaker 3: me versus someone who may not have as high of
• 13:14
  Speaker 3: as salt concentration in their sweat. They may not need
• 13:16
  Speaker 3: that much salt all in one go, right, So it's
• 13:19
  Speaker 3: really helpful to learn about you and your body and
• 13:21
  Speaker 3: again stressing this to the max, making sure that, especially
• 13:25
  Speaker 3: during the hot runs, you're really conscious of reintroducing those
• 13:30
  Speaker 3: electrolyte into your system.
• 13:31
  Speaker 1: Absolutely, And that goes for when you're at Race DA
• 13:34
  Speaker 1: two and you're on the course and if you are
• 13:36
  Speaker 1: grabbing from a station, just stop and take a drink.
• 13:40
  Speaker 1: Like last year at New York, a incredibly challenging day
• 13:44
  Speaker 1: for anybody that was there, and I think that that
• 13:48
  Speaker 1: was one of the best things. I personally was like
• 13:49
  Speaker 1: I threw all times out the windows, like I'm going
• 13:51
  Speaker 1: to stop and make sure I get all this fluid down, Like, yes,
• 13:54
  Speaker 1: maybe you have a time goal, but if it's a
• 13:56
  Speaker 1: hot day, take care of your body first, it's not
• 13:58
  Speaker 1: going to be able to do it to do if
• 14:00
  Speaker 1: you're not caring.
• 14:02
  Speaker 3: No wonder why everyone is so mad about the marathon
• 14:05
  Speaker 3: trials situation. Yeah, those of you that may have missed out, well,
• 14:08
  Speaker 3: this episode is pretty timely then, because it'll be coming
• 14:11
  Speaker 3: out a week after that announcement. They're planning to run
• 14:14
  Speaker 3: the US Olympic Marathon trials at twelve pm in Orlando,
• 14:19
  Speaker 3: Florida in February.
• 14:20
  Speaker 2: And I believe I.
• 14:21
  Speaker 3: Saw that the average high is like in the eighties, right,
• 14:24
  Speaker 3: So knowing that, it's like, what are you doing to
• 14:27
  Speaker 3: these athletes? Their well being questionably is being put at
• 14:31
  Speaker 3: stake for the goal of being able to air this
• 14:34
  Speaker 3: broadcast to people on NBC, which is just crazy.
• 14:37
  Speaker 1: Yeah, And I mean we already had a test run
• 14:40
  Speaker 1: of that in LA and we saw how challenging that
• 14:43
  Speaker 1: was for athletes there. These are high, high level spend
• 14:46
  Speaker 1: their entire lives focusing on this. They have the best
• 14:49
  Speaker 1: resources out there and that's still impacting them. Right, So
• 14:52
  Speaker 1: even that goes back to the grace of like, if
• 14:54
  Speaker 1: this is happening to the best of the best, know
• 14:56
  Speaker 1: that we as normal people are going to be impacted
• 15:01
  Speaker 1: as well.
• 15:01
  Speaker 4: So give yourself space.
• 15:03
  Speaker 3: Right, Okay, So we talked about hydration importance and then
• 15:06
  Speaker 3: slowly touched on fueling.
• 15:08
  Speaker 2: Is there anything that needs.
• 15:09
  Speaker 3: To shift in your overall fueling strategy what we're talking
• 15:12
  Speaker 3: about a hot day.
• 15:13
  Speaker 1: I would say just being cognizant of what sits well
• 15:16
  Speaker 1: in your stomach. I know that heat impacts GI distress
• 15:19
  Speaker 1: in a different way, and that's going to be so
• 15:21
  Speaker 1: individual and I'm not a nutritious so I'm not even
• 15:23
  Speaker 1: going to try to touch on it. But that's worth
• 15:26
  Speaker 1: playing with, right and on your training days, varying what
• 15:31
  Speaker 1: you're taking in, seeing how it sits and unfortunately that
• 15:34
  Speaker 1: could just be a trial and error experience, but those simple,
• 15:39
  Speaker 1: easily digestible carbohydrates knowing what works for you, and I.
• 15:44
  Speaker 3: Also wouldn't be too hard on yourself if you've been
• 15:47
  Speaker 3: using something and it has conventionally worked for you and
• 15:49
  Speaker 3: then on this one hot day it just isn't sitting right,
• 15:52
  Speaker 3: I would say, like, don't be like, oh I can
• 15:55
  Speaker 3: never use this again, allow yourself the grace to again
• 15:58
  Speaker 3: go back to that experimentation and no, like conventionally, if
• 16:00
  Speaker 3: it's worked for you, I wouldn't say that this one
• 16:03
  Speaker 3: day is the reason for you to completely write it off.
• 16:05
  Speaker 1: Absolutely not, but a good feedback, right, good insight to ourselves,
• 16:09
  Speaker 1: and maybe we play with something else for those days
• 16:12
  Speaker 1: or we have two options, yeah, so that we feel
• 16:14
  Speaker 1: again like we can be flexible when it comes to
• 16:18
  Speaker 1: the data.
• 16:18
  Speaker 5: Quote unquote perform taking a break from today's episode to
• 16:26
  Speaker 5: give some love to my sponsor at Element.
• 16:29
  Speaker 2: Y'all know I love Element.
• 16:31
  Speaker 3: It is a science backed electrolyte drink minx that's got
• 16:34
  Speaker 3: everything you need and nothing you don't. It's plant based
• 16:38
  Speaker 3: with no sugar, no gluten, no fillers or other sketchy ingredients.
• 16:43
  Speaker 3: I personally love to recharge with their grapefruit and watermelon
• 16:48
  Speaker 3: salt flavors. Those are my two gochu's, but they have
• 16:51
  Speaker 3: so many different tastes for every style, from citrus and
• 16:55
  Speaker 3: orange to chocolate, which TVH makes the most delicious hot
• 17:00
  Speaker 3: chocolate period.
• 17:02
  Speaker 2: Anyway, I drink my Element goodness.
• 17:05
  Speaker 3: I have at least one pack in a day, and
• 17:07
  Speaker 3: definitely two on the days that I am getting super active.
• 17:10
  Speaker 3: It has the perfect electrolyte ratio to help with ultimate
• 17:15
  Speaker 3: hydration and keep my body energized for the long run
• 17:19
  Speaker 3: or the long ride. Of course, they have a deal
• 17:23
  Speaker 3: for hurdle listeners. Head on over to drink Element dot com.
• 17:26
  Speaker 3: That's drink lmnt dot com slash hurdle to get a
• 17:31
  Speaker 3: free Element sample pack with your purchase.
• 17:33
  Speaker 2: Again, that is.
• 17:34
  Speaker 3: Drink lmnt dot com slash hurdle to get a free
• 17:38
  Speaker 3: sample pack with your purchase today. That word flexible you've
• 17:47
  Speaker 3: mentioned a few times now. We also have talked about
• 17:50
  Speaker 3: rate of perceived exertion. So let's wrap about how our
• 17:55
  Speaker 3: pe is going to inform.
• 17:58
  Speaker 2: The way that you attack a run on a warm day.
• 18:01
  Speaker 4: Yeah.
• 18:02
  Speaker 1: I think that it's the biggest It should be the
• 18:04
  Speaker 1: biggest director for you, and that you can do a
• 18:07
  Speaker 1: little bit of research and knowledge acquisition prior to starting
• 18:11
  Speaker 1: your runs by checking in finding out what the relative
• 18:15
  Speaker 1: humidity is with the due point. There are amazing calculators
• 18:18
  Speaker 1: out there that are going to help you understand what
• 18:21
  Speaker 1: the equivalent should be for a day based on the
• 18:25
  Speaker 1: heat and humidity, and that can also give you a
• 18:28
  Speaker 1: better understanding of what that rate of perceived desertion is. Right,
• 18:31
  Speaker 1: So if it's a day where the heat and humidity
• 18:32
  Speaker 1: is an impact of a thirty second conversion on what
• 18:36
  Speaker 1: your pace ought to be. If I'm looking to run
• 18:39
  Speaker 1: nine minute pace on my normal long runs and my
• 18:42
  Speaker 1: conversion is saying I need to add thirty seconds, then
• 18:45
  Speaker 1: I should be of taking that equivalent of if nine
• 18:48
  Speaker 1: minute pace is like a five effort out of ten
• 18:50
  Speaker 1: for me, then I should be kind of aware of
• 18:54
  Speaker 1: is this nine thirty looking like a five out of
• 18:56
  Speaker 1: ten as well?
• 18:57
  Speaker 4: And just really.
• 18:59
  Speaker 1: Listening to your body, understanding the feedback it's giving you
• 19:02
  Speaker 1: because you like all those biro makers' heart rate, it's
• 19:04
  Speaker 1: going to jump up a little bit with the heat,
• 19:06
  Speaker 1: and just being aware internally listening.
• 19:09
  Speaker 3: To your body a lot, right, because if it feels harder,
• 19:12
  Speaker 3: that's because it is harder for your.
• 19:13
  Speaker 2: Body, yeah, right, more often than not.
• 19:15
  Speaker 3: So even if you don't want to lean into one
• 19:17
  Speaker 3: of these like jazzy calculators, I think a pretty good
• 19:19
  Speaker 3: rule of thumb is for the regular runner. We're like
• 19:23
  Speaker 3: not talking about superheroes here, and we're not necessarily talking
• 19:25
  Speaker 3: about anyone that's going to go do the Olympic trials.
• 19:28
  Speaker 3: But what we are talking about is like, if you
• 19:30
  Speaker 3: are like me and you are heading out there and
• 19:32
  Speaker 3: you're like, man, this just already feels harder and you're
• 19:35
  Speaker 3: a mile in, be okay with slowing it down, knowing
• 19:39
  Speaker 3: that again, the goal is just to get it done,
• 19:41
  Speaker 3: and if it feels harder, it's okay that it feels harder.
• 19:44
  Speaker 3: And it again going to that both sentence, it can
• 19:48
  Speaker 3: feel harder and you can be capable.
• 19:50
  Speaker 2: Of doing it.
• 19:50
  Speaker 1: And that's where I mean having an understanding too of
• 19:53
  Speaker 1: your heart rate and all of that feedback and understanding
• 19:55
  Speaker 1: what zone you're working in you that's kind of another
• 19:58
  Speaker 1: level of the conversation, but it targeting that zone two
• 20:02
  Speaker 1: effort for these long runs is a pretty purely aerobic space.
• 20:06
  Speaker 1: And that goes to say too, if you want to
• 20:09
  Speaker 1: shift your long run and put it on the bike,
• 20:11
  Speaker 1: you're still targeting an energy system. Or if you want
• 20:13
  Speaker 1: to get on the treadmill inside, you're still targeting the
• 20:16
  Speaker 1: same energy system, right, And so we're just trying to
• 20:18
  Speaker 1: create time in those zones to train our energy systems.
• 20:22
  Speaker 1: So there are options in the heat to navigate those
• 20:26
  Speaker 1: challenges and also using that if you do need to
• 20:30
  Speaker 1: modify and slow that pace down, start slower, work through it,
• 20:34
  Speaker 1: or just keep it nice and easy, you're still getting
• 20:36
  Speaker 1: the same benefits.
• 20:37
  Speaker 3: Yeah, and I think that the bike is something that
• 20:39
  Speaker 3: we don't talk enough about as a tool to mimic
• 20:43
  Speaker 3: what you would be doing on the run. I know,
• 20:45
  Speaker 3: as I've been navigating the repercussions. Feels like a dramatic word,
• 20:50
  Speaker 3: but the circumstance that I have with my foot, I
• 20:53
  Speaker 3: have been leaning into the bike a lot just to
• 20:56
  Speaker 3: ramp up my time doing more of this aerobic training
• 21:00
  Speaker 3: and gaining the same benefits without putting that unnecessary stress
• 21:04
  Speaker 3: on my body on my foot. So know that there
• 21:07
  Speaker 3: are other options and not to be hard on yourself. Again,
• 21:10
  Speaker 3: if it looks different than you envisioned, it to be
• 21:12
  Speaker 3: something else to think about when it comes to a
• 21:15
  Speaker 3: warm weather run. There are certain things that you want
• 21:17
  Speaker 3: to keep in mind when it comes to getting dressed
• 21:19
  Speaker 3: and getting out the door.
• 21:20
  Speaker 2: Where does someone begin.
• 21:22
  Speaker 1: Yeah, I think first of all, I want to say
• 21:25
  Speaker 1: sweating is also good, right, So if you find yourself
• 21:28
  Speaker 1: sweating out there, it's okay, but we can, we can
• 21:30
  Speaker 1: use fabrics in different like wicking materials to really support
• 21:36
  Speaker 1: our cooling and thermogenesis. Right, So having I love socks
• 21:41
  Speaker 1: and shoes. Your wrists and your feet are a hue
• 21:44
  Speaker 1: in your head obviously, are really really like strong cooling
• 21:47
  Speaker 1: points in our body. So having socks that are going
• 21:51
  Speaker 1: to be like a synthetic blend that's going to allow
• 21:53
  Speaker 1: your foot to breathe and sweat the way it needs to,
• 21:56
  Speaker 1: as well as a shoe that has a like cooler upper.
• 22:00
  Speaker 1: Number one specific day, I might have said the story before,
• 22:02
  Speaker 1: but I was running with a friend and they were
• 22:05
  Speaker 1: doing a really long run. I was wearing an Alpha
• 22:07
  Speaker 1: Fly and they were wearing Pegs. The Alpha Fly upper
• 22:09
  Speaker 1: is way more breathable than the Pegasus upper just the
• 22:13
  Speaker 1: way that it's made, and they were starting to feel
• 22:16
  Speaker 1: the effects of the heat. And so we stopped midrun
• 22:18
  Speaker 1: and I sweet with shoes because we have the same size,
• 22:21
  Speaker 1: And within ten fifteen minutes, she was already cooling down
• 22:27
  Speaker 1: and she was already starting to feel better. So it's
• 22:29
  Speaker 1: just like simple things like that that you can be
• 22:32
  Speaker 1: strategic about ahead of time to have at your disposal
• 22:36
  Speaker 1: to support this and help your body. Most of the time,
• 22:39
  Speaker 1: when we give our bodies what it needs, it's going
• 22:42
  Speaker 1: to figure out a way With's what we're created to do, right,
• 22:46
  Speaker 1: So we're lucky that we live in an age where
• 22:48
  Speaker 1: we have so much technology and so many incredible like
• 22:52
  Speaker 1: sports scientists and researchers that are putting our shoes and
• 22:55
  Speaker 1: equipment together. Same thing goes for hats, glasses, having these
• 23:00
  Speaker 1: other lighter look like lighter shades of materials that will
• 23:05
  Speaker 1: also support that.
• 23:08
  Speaker 4: Really really, so.
• 23:09
  Speaker 3: What you're saying my go to wearing all black situation
• 23:13
  Speaker 3: might not actually.
• 23:14
  Speaker 2: Be serving me.
• 23:15
  Speaker 1: I mean, you look epic and part of it is
• 23:18
  Speaker 1: also psychological, So I don't know. I have an affinity
• 23:21
  Speaker 1: for the darker shades as well. We are New Yorkers,
• 23:25
  Speaker 1: we are we are.
• 23:26
  Speaker 3: Maybe I need to just make sure that I'm wearing
• 23:27
  Speaker 3: the white hat. I'm a big hat. Sunglasses like give
• 23:32
  Speaker 3: me as much shade and like protection as I can
• 23:35
  Speaker 3: from the element so that I feel kind of more
• 23:37
  Speaker 3: confident in my own personal bubble.
• 23:40
  Speaker 2: Something else to touch on.
• 23:41
  Speaker 3: Although I might be wearing all black, I am wearing
• 23:43
  Speaker 3: technical fabrics all the time. So when it comes to
• 23:47
  Speaker 3: you know that oversized concert tea. You're sitting here wearing
• 23:50
  Speaker 3: a Phoebe Birger's concert.
• 23:51
  Speaker 2: Tea right now.
• 23:52
  Speaker 3: It's cute, but it might not be your best friend
• 23:54
  Speaker 3: on a hot day for running.
• 23:56
  Speaker 2: Why is that?
• 23:56
  Speaker 3: What is iffy about going cotton for long efforts outside?
• 24:01
  Speaker 1: Yeah, just the retention of heat and the way that
• 24:03
  Speaker 1: it breathes.
• 24:04
  Speaker 3: Basically, when cotton gets wet, it stays wet, so it's
• 24:07
  Speaker 3: going to feel heavy on you. It's certainly not breatheable.
• 24:09
  Speaker 3: And that is the last thing. Like the run is
• 24:12
  Speaker 3: hard enough, right, so why are you going to make
• 24:14
  Speaker 3: this harder on you? Let's focus on again those technical fabrics,
• 24:18
  Speaker 3: making sure that you're wearing stuff that's breathable and that
• 24:20
  Speaker 3: helps you out so that you can get to where
• 24:22
  Speaker 3: you want to go. Something else to touch on on
• 24:25
  Speaker 3: the gear front is you got to think about chafing. Right, So,
• 24:29
  Speaker 3: of course chafing a problem regardless of the temperature outside,
• 24:32
  Speaker 3: but especially on hot days where we may be wearing
• 24:35
  Speaker 3: less materials. Be cognizant of if you are this sounds like,
• 24:40
  Speaker 3: I don't know what it sounds like lubing up before
• 24:41
  Speaker 3: you go outside. So if you're using some sort I'm
• 24:45
  Speaker 3: big on this spray called try slide, TRII slide, but bodyglide,
• 24:50
  Speaker 3: whatever it is. Putting that in the areas where you
• 24:52
  Speaker 3: may have hot spots or sensitive spots will set you
• 24:54
  Speaker 3: up for success as well. Absolutely, And then ask yourself
• 24:58
  Speaker 3: what could make a hot run of feel less daunting?
• 25:01
  Speaker 2: Right?
• 25:02
  Speaker 3: So maybe if you're leaning into group running, maybe if
• 25:05
  Speaker 3: you're leaning into listening to a certain podcast or a
• 25:08
  Speaker 3: certain playlist, do yourself a favor. And again, or coming
• 25:11
  Speaker 3: back to this term setting yourself up for success, what's
• 25:13
  Speaker 3: going to make this feel less difficult?
• 25:17
  Speaker 4: Yeah?
• 25:18
  Speaker 1: I think that some of that psychological side is knowing
• 25:22
  Speaker 1: what you need. And I mean I actually just playing
• 25:25
  Speaker 1: around with making reels and other things and having a
• 25:27
  Speaker 1: fun time doing it, just expressing a different creative side
• 25:30
  Speaker 1: of myself. But I was talking to a friend about
• 25:32
  Speaker 1: a story in college of preparing for some hotter locations
• 25:36
  Speaker 1: and I would purposefully challenge myself by wearing longer sleeves.
• 25:42
  Speaker 2: Right.
• 25:42
  Speaker 1: I was my college coach at the time told me
• 25:45
  Speaker 1: a story about Charlie Gruber, who was an Olympian in
• 25:49
  Speaker 1: two thousand and four. He is a jayhawk, and how
• 25:52
  Speaker 1: he was preparing for the Athens Olympics and in between
• 25:55
  Speaker 1: reps instead of standing in the shade, which when he
• 25:57
  Speaker 1: was drinking his water he would stand in the sun.
• 26:00
  Speaker 1: It's like a psychological piece as well. Obviously, we can't
• 26:02
  Speaker 1: deny all these other biomarkers that we need to be
• 26:05
  Speaker 1: aware of, and if there really is an unbearable strain,
• 26:08
  Speaker 1: that's like causing too much friction and unhealthy friction, right,
• 26:13
  Speaker 1: But there is a side of embracing it in a
• 26:17
  Speaker 1: way that gives you power over it, right to just
• 26:21
  Speaker 1: kind of play with your relationship with it. Right, And
• 26:26
  Speaker 1: we can't deny, obviously all of these other facts, but
• 26:29
  Speaker 1: there are pieces of like, Okay, I'm going to get
• 26:30
  Speaker 1: out there and I'm gonna embrace it, and I'm going
• 26:32
  Speaker 1: to support myself by having people around me that will
• 26:35
  Speaker 1: check me and I'll feel safe so I don't get
• 26:37
  Speaker 1: overwhelmed and I have the things I need.
• 26:40
  Speaker 4: Right, But there is a level of.
• 26:43
  Speaker 1: That psychological side of how can you what can you
• 26:47
  Speaker 1: do to kind of take your power back from it?
• 26:50
  Speaker 1: Because it is right and it is a conditioning too,
• 26:53
  Speaker 1: Like the more you're exposed to the elements to why
• 26:55
  Speaker 1: elite athletes go and train at altitude. Because they're exposed
• 26:58
  Speaker 1: to it, it changes their physiology. It's the same thing
• 27:01
  Speaker 1: with the heat. We will adapt and adjust the more
• 27:03
  Speaker 1: we're exposed to it, and you'll get better at handling
• 27:07
  Speaker 1: your body will learn.
• 27:08
  Speaker 3: And this goes back to what I was saying at
• 27:10
  Speaker 3: the top of this, right, Like, I had that really
• 27:12
  Speaker 3: rough run last weekend and I learned from it. So
• 27:15
  Speaker 3: now I know going into this weekend where I'm at,
• 27:18
  Speaker 3: what my options are and I'm asking myself these important
• 27:21
  Speaker 3: questions of how I can set myself up in the
• 27:24
  Speaker 3: best way possible. So whereas last week I went out
• 27:26
  Speaker 3: and tackled that run alone, this weekend, I'm tackling my
• 27:29
  Speaker 3: long run with a friend. I already know like what
• 27:32
  Speaker 3: time I'm starting it. It's going to be slightly earlier
• 27:34
  Speaker 3: than I did last week. I have my roots set out,
• 27:37
  Speaker 3: I have like just the little things that I am
• 27:40
  Speaker 3: in control of, control the controllables, yep. And now I
• 27:44
  Speaker 3: know how to react if things feel a little bit differently,
• 27:47
  Speaker 3: which again, here is the goal. Right You're saying that
• 27:49
  Speaker 3: you will get acclimated, and this is just that time
• 27:52
  Speaker 3: where again the best in plans are written in pencil,
• 27:55
  Speaker 3: and that we have this opportunity to both learn and
• 27:58
  Speaker 3: have grace with.
• 27:59
  Speaker 1: Ourselves totally and take it a little bit at a
• 28:01
  Speaker 1: time and ad just as you go, check in with
• 28:03
  Speaker 1: yourself after each mile, figure out what's necessary next. Right,
• 28:06
  Speaker 1: if you need to get across the street and run
• 28:07
  Speaker 1: in the shade versus in the sun, those are little
• 28:10
  Speaker 1: hacks that you can do. Or you say, I'm gonna
• 28:12
  Speaker 1: I'm feeling really good, my heart rate's giving me a
• 28:14
  Speaker 1: good feedback. I'm going to stay here and see how
• 28:16
  Speaker 1: I engage with that. Right, It's just it's all an experiment,
• 28:19
  Speaker 1: it's all play, and that's why we do it right.
• 28:22
  Speaker 2: Yeah.
• 28:23
  Speaker 3: I also think that a big thing that comes into
• 28:25
  Speaker 3: the picture here is not knocking it until you try it, right.
• 28:29
  Speaker 3: So there might be things that you don't typically do
• 28:31
  Speaker 3: that you try this time around when you know that
• 28:34
  Speaker 3: this might be a little bit difficult. So if you
• 28:37
  Speaker 3: aren't someone that typically runs with a group, or if
• 28:39
  Speaker 3: you typically run to a podcast and now you want
• 28:42
  Speaker 3: to try running to a playlist, like just mixing things up,
• 28:45
  Speaker 3: it's just like the feeling strategy, Like you have the
• 28:47
  Speaker 3: opportunity to try things in a different way. So give
• 28:51
  Speaker 3: yourself that opportunity. It's not that serious.
• 28:53
  Speaker 2: It's just running. Yep.
• 28:55
  Speaker 3: What a good note to add on anything you want
• 28:57
  Speaker 3: to add to the mix here on our Heat conversation.
• 29:00
  Speaker 1: So No, I feel like we covered a lot, and
• 29:03
  Speaker 1: I'm sure there'll be other questions that pop up.
• 29:04
  Speaker 4: I'm sure we can.
• 29:05
  Speaker 2: Yeah, we can. We can.
• 29:07
  Speaker 3: If you have a question and you're listening to this
• 29:09
  Speaker 3: and you want us to answer it in an upcoming episode,
• 29:12
  Speaker 3: you can ask it by leaving me a voice message.
• 29:15
  Speaker 3: Head on over to the show notes click leave me
• 29:17
  Speaker 3: a voice message, and your voice could be.
• 29:19
  Speaker 2: On an upcoming episode. I like that. I love it. Sto.
• 29:23
  Speaker 3: How do the hurdlers follow along with you? If they
• 29:25
  Speaker 3: don't do so just yet give us your info.
• 29:28
  Speaker 1: I am on Instagram at Rebecca Stowe, So Rebecca with
• 29:32
  Speaker 1: a K Stow Stowe.
• 29:35
  Speaker 3: I'm over at Emily Body at Hurdle Podcast. Another Hurdle Conquered.
• 29:39
  Speaker 3: Catch you guys next time.