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5-MINUTE FRIDAY: How To Reclaim The Feel-Good Vibes · Hurdle with Emily Abbate

• 0:17
  Speaker 1: What's going on? Everyone?
• 0:19
  Speaker 2: Emily Abadi here, you are listening to five Minute Friday
• 0:23
  Speaker 2: from Hurdle. I am this is coming out moments after
• 0:28
  Speaker 2: I began what feels like technically my first long run
• 0:33
  Speaker 2: training for New York City. I've got fourteen miles on
• 0:36
  Speaker 2: deck this weekend, and I finally feel like it's really happening.
• 0:41
  Speaker 1: I've run New York.
• 0:43
  Speaker 2: I know it's six I believe it's six times before
• 0:46
  Speaker 2: there's one virtual thrown in the mix there. It's truly
• 0:50
  Speaker 2: my favorite day of the year. And when it came
• 0:52
  Speaker 2: to deciding what I wanted to do this fall, I
• 0:55
  Speaker 2: made the decision to sign up for New York because
• 0:58
  Speaker 2: I wanted to have a good time. In all of
• 1:01
  Speaker 2: the times that I've run this marathon, and I'm like
• 1:04
  Speaker 2: laughing as I hear myself saying this out loud, I've
• 1:07
  Speaker 2: never done it purely for fun, in that I've never
• 1:10
  Speaker 2: done it and not been cognizant of what was going
• 1:13
  Speaker 2: on with my time and my watch. I've always had
• 1:16
  Speaker 2: like a certain some sort of goal in the mix,
• 1:19
  Speaker 2: and truly in the mix this year, my only goal
• 1:23
  Speaker 2: is to enjoy it and to be present in it,
• 1:25
  Speaker 2: and to hug people whenever I see them, and fist
• 1:29
  Speaker 2: bump people along the course, and cheers people along the
• 1:33
  Speaker 2: course and do all the things. And so that first
• 1:36
  Speaker 2: long run is happening right now. I laugh because last
• 1:42
  Speaker 2: weekend I had so many nerves going into Hood to Coast.
• 1:46
  Speaker 2: So I talked about running this relay on the show,
• 1:49
  Speaker 2: and I'm here to report now that it was an
• 1:51
  Speaker 2: absolute blast, and it gave me the confidence that I
• 1:54
  Speaker 2: really needed to continue with this decision that I made
• 1:58
  Speaker 2: to run the New York Marathon on I went into
• 2:02
  Speaker 2: the race feeling really anxious. It's something that I write
• 2:05
  Speaker 2: about in this week's Weekly Hurdle newsletter, say that five
• 2:10
  Speaker 2: times fast and the nerves and the anxiety was rooted
• 2:13
  Speaker 2: in the fact that there was a lot of unknown Right,
• 2:16
  Speaker 2: as with any goal, right, you can only do the
• 2:19
  Speaker 2: best you can with what you have. You can only
• 2:21
  Speaker 2: set yourself up for the best possible scenario while understanding
• 2:26
  Speaker 2: that there are going to be things that are beyond
• 2:27
  Speaker 2: your control.
• 2:29
  Speaker 1: And so that's what I did going into last weekend.
• 2:31
  Speaker 2: I did the PT I did the warm up exercises.
• 2:36
  Speaker 2: I wasn't increasing my mileage more than a certain percent
• 2:40
  Speaker 2: week over week, that percentage shouldn't be no more than
• 2:43
  Speaker 2: ten percent. I planned accordingly, but still, for some reason,
• 2:47
  Speaker 2: and I think it was largely rooted in the fact
• 2:49
  Speaker 2: that other people.
• 2:50
  Speaker 1: Were counting on me.
• 2:52
  Speaker 2: I felt very anxious and very nervous, and within the
• 2:58
  Speaker 2: first thirty minute of my first leg you run three
• 3:01
  Speaker 2: different legs as a part of this relay race, I
• 3:05
  Speaker 2: was able to release those nerves. I was able to
• 3:07
  Speaker 2: get to a place where I understood, you can only
• 3:10
  Speaker 2: control so much. You're doing the best you can with
• 3:12
  Speaker 2: what you have. You feel okay, your foot's fine, which
• 3:16
  Speaker 2: was the thing that was previously bothering me in the
• 3:18
  Speaker 2: weeks leading up to this, and so all you can
• 3:22
  Speaker 2: do is what's in front of you. And that's what
• 3:24
  Speaker 2: I did. And not only did I do that, but
• 3:26
  Speaker 2: I had fun in the process. And so now I
• 3:28
  Speaker 2: finally feel like I'm in it. I'm in the thick
• 3:31
  Speaker 2: once again of marathon training. And I do this thing
• 3:35
  Speaker 2: time and time again because I like how it makes
• 3:37
  Speaker 2: me feel. And that's what I am sitting here reminding
• 3:41
  Speaker 2: myself of as I talk into this microphone. It's that
• 3:46
  Speaker 2: I do these hard things because I like to be
• 3:48
  Speaker 2: reminded that I can. I like to feel capable, and
• 3:50
  Speaker 2: when I sign up for a task like this, I
• 3:52
  Speaker 2: do it because I want to feel capable across the board.
• 3:57
  Speaker 2: I love the structure that this input into my routine.
• 4:01
  Speaker 2: I love the opportunity to do it with my friends,
• 4:03
  Speaker 2: to enjoy it with people that make me feel happy.
• 4:07
  Speaker 2: I want to feel happy. And so if you can't
• 4:10
  Speaker 2: already tell I have a strong why when it comes
• 4:13
  Speaker 2: to this goal that I have on deck. And that's
• 4:16
  Speaker 2: what my listener question, my listener prompt is about for
• 4:19
  Speaker 2: you this week. What's a goal that you have on
• 4:21
  Speaker 2: deck and what's the why behind it? What is your
• 4:25
  Speaker 2: strong why for something that you are aspiring to right now?
• 4:29
  Speaker 2: And maybe if it's time for you to set a
• 4:31
  Speaker 2: new goal, what is a new goal that you can
• 4:34
  Speaker 2: set that you have a strong why to go after?
• 4:38
  Speaker 2: What is a new goal that you can set that
• 4:40
  Speaker 2: you have a strong why to go after? And now
• 4:44
  Speaker 2: I present you with this week's listener question. This one
• 4:49
  Speaker 2: comes from Lindsey and is very relevant to what I
• 4:53
  Speaker 2: just spoke about. She says, when you find yourself in
• 4:56
  Speaker 2: the ramp up to an anxiety spiral, I call it
• 4:59
  Speaker 2: heading up roller coaster. What are common calming techniques. Common
• 5:04
  Speaker 2: calming techniques in your toolbox to help you calm the
• 5:08
  Speaker 2: nerves and get a solid night's sleep. That has always
• 5:12
  Speaker 2: been one of my biggest hurdles with anxiety throughout my life.
• 5:14
  Speaker 2: When the anxiety is high, the sleep is way low
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  Speaker 2: and potentially dangerous. So any tips tricks you can offer
• 5:23
  Speaker 2: to this recovering perfectionist would be greatly appreciated. Okay, what
• 5:29
  Speaker 2: do I do when I'm in an anxiety spiral?
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  Speaker 1: Literally? I get it, I feel you. I've been there
• 5:34
  Speaker 1: many times.
• 5:35
  Speaker 2: The thing that I am always asking myself candidly is
• 5:39
  Speaker 2: what is it that's within your control? And that might
• 5:43
  Speaker 2: be something that is actually quite minute, But when you
• 5:48
  Speaker 2: can focus on that thing, that reminds you that you
• 5:51
  Speaker 2: have the opportunity to do something period. So in the
• 5:57
  Speaker 2: circumstance I just described, when I felt as though I
• 6:01
  Speaker 2: couldn't control anything and that there was a lot of unknown,
• 6:06
  Speaker 2: I asked myself, Okay, what can I do right now?
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  Speaker 2: What I could do before I started running was warm
• 6:12
  Speaker 2: up appropriately instead of brushing that off. What I could
• 6:15
  Speaker 2: do was write down things that I knew to be
• 6:18
  Speaker 2: true as well. I called these I am statements so
• 6:22
  Speaker 2: it wasn't my first time going out and running six miles.
• 6:25
  Speaker 2: So that morning I wrote down, you are capable of
• 6:28
  Speaker 2: running six miles. I wrote down, you have all of
• 6:31
  Speaker 2: the tools you need to run these miles appropriately. That
• 6:35
  Speaker 2: meant also taking the time to organize my gear, make
• 6:38
  Speaker 2: sure I have everything that I could need so that
• 6:41
  Speaker 2: I was equipped for the task at hand, laying things
• 6:44
  Speaker 2: out like shorts, bodyguide, a sports spra, the sneakers, socks,
• 6:48
  Speaker 2: my go to open ear headphones, that sort of stuff.
• 6:52
  Speaker 2: So see how I'm describing different aspects of my preparation
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  Speaker 2: process that give the control back to me when it
• 6:59
  Speaker 2: feels like it is beyond the I am statements are
• 7:02
  Speaker 2: super helpful. The asking yourself what is within my control
• 7:06
  Speaker 2: in this situation super helpful. And just remembering also at
• 7:11
  Speaker 2: the end of the day that no matter how you feel,
• 7:14
  Speaker 2: you are not alone in how you feel, that there
• 7:16
  Speaker 2: are other people that share in this experience, that have
• 7:19
  Speaker 2: their own experience with anxiety and feeling frantic and chaotic,
• 7:25
  Speaker 2: and sometimes just remembering that that can be a major help.
• 7:31
  Speaker 2: I hope those two tricks tips helped you. And again
• 7:35
  Speaker 2: remember you're not alone. I want your listener questions, so
• 7:40
  Speaker 2: submit them. You can always email your questions your thoughts,
• 7:43
  Speaker 2: send a love note to Hello at hurdle dot us.
• 7:47
  Speaker 2: I'm over at Emily Abadi and of course the show
• 7:49
  Speaker 2: is over at Hurdle Podcast.
• 7:51
  Speaker 1: Another hurdle conquered. Catch you guys next time.
• 8:00
  Speaker 2: Be in my here