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Travel Fitness Unpacked: 5 Tips to Maintain The Pace · Do Hard Things™ with Siegfried Tiegs

• 0:43
  Speaker 1: Welcome back everybody to another episode of the Do Our Things podcast.
• 0:47
  Speaker 1: I'm Jay Teague, Running Coach, Certified High Performance Coach, founder of the Do Our Things Nation, where our mission is to empower you to improve your wealth, health and relationships through mindset and movement.
• 0:59
  Speaker 1: And today we're going to be talking about some training tips while traveling.
• 1:02
  Speaker 1: And I have the lovely, fantastic fellow running coach, Angie Petrae, in the house.
• 1:07
  Speaker 1: How are you doing this morning?
• 1:08
  Speaker 2: I am doing fabulous this morning.
• 1:10
  Speaker 2: I'm a little sore, just a little bit sore, but I'm good.
• 1:13
  Speaker 2: What are you sore from?
• 1:15
  Speaker 2: I'm sore from running a half marathon yesterday, a virtual half marathon.
• 1:20
  Speaker 2: So, Rudy and I, we are part of the New York Road Running Club and you can sign up for virtual runs and earn yourself entry guaranteed entry into an in-person race.
• 1:35
  Speaker 2: And so a couple of years ago I was able to go run in the United Airlines half in New York City and it's actually my favorite.
• 1:43
  Speaker 2: Because they close Times Square, you get to run through Times Square.
• 1:45
  Speaker 2: But he did not.
• 1:46
  Speaker 2: He was not in that one and I'm not sure what happened where the mix-up happened.
• 1:50
  Speaker 2: Maybe he signed up wrong, I don't know.
• 1:52
  Speaker 2: So we both signed up this year to run the virtual option so we can run together next year in person in New York City.
• 1:59
  Speaker 2: So I'm excited.
• 2:01
  Speaker 2: It was worth it, we had fun.
• 2:03
  Speaker 1: Awesome.
• 2:03
  Speaker 1: So we had a couple of us trained together.
• 2:06
  Speaker 1: It's one of my favorite things to do with Lacey is being able to run these races together and be able to train and talk shit to each other.
• 2:11
  Speaker 1: I think that's a good thing.
• 2:14
  Speaker 2: Yeah.
• 2:14
  Speaker 1: It's fun, so how awesome is that?
• 2:16
  Speaker 1: Congratulations.
• 2:17
  Speaker 2: Thanks.
• 2:19
  Speaker 1: The virtuals are hard because you don't have all the you know, everyone cheering you on and the crowds and you don't get the medal.
• 2:24
  Speaker 1: It's just different, but it's so awesome.
• 2:27
  Speaker 1: You guys did that together and it's going to open up an opportunity for you guys to go run.
• 2:30
  Speaker 1: I mean, how cool is that?
• 2:31
  Speaker 1: To go run?
• 2:31
  Speaker 2: Yes.
• 2:32
  Speaker 1: I mean I'm not going to run anywhere in New York City.
• 2:35
  Speaker 2: It's badass.
• 2:36
  Speaker 2: Oh yeah, dude, and it's funny because I feel like sometimes I look like a crazy person.
• 2:40
  Speaker 2: I'm out there running those virtual races because I'm like cheering myself on in my head.
• 2:44
  Speaker 2: I'm like pretending there's a crowd.
• 2:45
  Speaker 2: I'm like you'll see me.
• 2:46
  Speaker 2: I'm like high five in the air.
• 2:47
  Speaker 2: People are probably like what is wrong with that weirdo?
• 2:49
  Speaker 2: And I'm like I just got to keep going.
• 2:51
  Speaker 2: I got to.
• 2:53
  Speaker 1: That's awesome, well done, that's this kickass.
• 2:56
  Speaker 1: Thanks.
• 2:56
  Speaker 1: So in today's episode just a few before we get into today's episode what we're going to talk about today is some training tips while traveling.
• 3:05
  Speaker 1: I'm on the road, I'm in some hotel in the middle of nowhere Illinois, and I just traveled down to Austin.
• 3:12
  Speaker 1: I'm on spring break with my kiddos and getting ready to go to Florida.
• 3:14
  Speaker 1: After this, I got like three trips back to back and I know that this is a challenge, for people is like how do you maintain your routine and schedule while maintaining a demanding, you know, travel schedule?
• 3:26
  Speaker 1: So we're going to talk about that.
• 3:27
  Speaker 1: Whether it be for vacation or, you know, work trips, you know travel comes up and it's a challenge for people.
• 3:33
  Speaker 1: So we're going to we're going to talk about that.
• 3:34
  Speaker 1: And then the mindset we're going to talk about self esteem and how that when the king suffers, the kingdom suffers.
• 3:39
  Speaker 1: So before we get into today's episode, leave us a review on your favorite streaming platform.
• 3:45
  Speaker 1: They matter, they mean a lot to us, we really appreciate it and they go a long way for us expanding, you know, the, the, the Do Our Things Nation, so people can find the podcast.
• 3:54
  Speaker 1: Share it with a couple of your friends.
• 3:55
  Speaker 1: If you found something of value and we always love hearing like what did you take away from the episode so you can reach out to us?
• 4:03
  Speaker 1: You can contact us directly, you can share it in the, in the group or on social media.
• 4:08
  Speaker 1: We would love to hear from you, and this episode is sponsored by the Do Our Things Nation, wwwdoourthingsnationcom.
• 4:15
  Speaker 1: It's a community just committed to living life on offense, united by a focus on continuous self improvement, upgrading, you know, your life through mindset and movement and network, where we offer frameworks and challenges and accountability.
• 4:29
  Speaker 1: There's some really cool shirts over there, some motivational gear.
• 4:34
  Speaker 1: So if you like what we're doing here, go over there to wwwdoourthingsnationcom, join us in the Facebook page, where we're constantly working on ourselves and sharing wins and challenging ourselves, and go grab yourself a shirt or hat and check out the upcoming events that we have coming up.
• 4:48
  Speaker 1: So, all right, so we I want to share with you like five strategies to help you maintain your fitness while traveling, because traveling can be a challenge.
• 5:00
  Speaker 1: As you mentioned, I'm on a road trip, so I'm trying to figure out, like you know, how am I going to get it in today and what?
• 5:05
  Speaker 1: What you know, what you know?
• 5:07
  Speaker 1: Angie and I are both going to share some things that we do to help keep our mindset and fitness, because it can kind of throw you off mentally.
• 5:16
  Speaker 1: You can kind of be thrown off physically and it's it's just, it's just a hard thing to do.
• 5:21
  Speaker 1: It's hard to maintain your fitness.
• 5:22
  Speaker 1: So tip number one just plan ahead, plan ahead.
• 5:26
  Speaker 1: What all does that entail?
• 5:28
  Speaker 1: So when I think of planning ahead, I'm thinking of reviewing my training plan, making sure that you know if, if your runs and your training doesn't have a purpose, then you're you're not doing it right anyway.
• 5:39
  Speaker 1: So you shouldn't be winging it.
• 5:41
  Speaker 1: In general.
• 5:41
  Speaker 1: So you should be operating off some kind of training plan and, before you make your travel arrangements, just make sure that you know you're going to have to line things up.
• 5:49
  Speaker 1: You're going to want to make sure that your schedule matches up with your training schedule.
• 5:52
  Speaker 1: If you have a long run, well, it's probably not optimal.
• 5:55
  Speaker 1: If you have like like I'm today's like a windshield day, so it's like I'm going to be behind the the the wheel for for 10 hours today, it's probably not an optimal day for a long run.
• 6:06
  Speaker 1: So you know I'm going to slide that to the right and so you might just have to.
• 6:12
  Speaker 1: The planning is looking at your training plan, making sure that it matches up with what you're doing and the hours that you have available.
• 6:19
  Speaker 1: It's also looking at, maybe, the weather ahead of time to make sure that you have the appropriate gear and the attire, because the temperature difference, there could be rain, there could be some things that are different.
• 6:29
  Speaker 1: Maybe it's a really humid location, maybe it's, you know, maybe there's going to be ice there.
• 6:33
  Speaker 1: I don't know.
• 6:34
  Speaker 1: Whatever that is for you, but look ahead at the weather to make sure that you have the appropriate gear and attire.
• 6:39
  Speaker 1: And you may want to look ahead at the routes that might be available to you so you can, you know, optimize that there might be something new or cool that you can go do.
• 6:48
  Speaker 1: Um, maybe maybe there's nothing available, maybe maybe you're going to have to get your head wrapped around the fact that you might be on a treadmill.
• 6:56
  Speaker 1: You know, maybe you're taking a cruise on a ship, right?
• 6:59
  Speaker 1: So what options are available to you there that that enable you to maintain your fitness?
• 7:04
  Speaker 1: So, angie, what are some of the tips that you use when it comes to strategizing and looking ahead and planning?
• 7:10
  Speaker 2: For sure, plan ahead and and plan ahead but also be flexible.
• 7:15
  Speaker 2: I, you know, I went to school last year and drove from Missouri to Maryland so I could stop and run in states along the way that I'd not run in.
• 7:26
  Speaker 2: And you know, I planned where I was going to stay based on what appeared to be the safest location to run in as a single female by myself running in states that I'm not familiar with, there's been times that I've traveled and I checked to make sure that the gym that the hotel was saying then had a gym, but when I got there the gym was closed or the treadmill was broken, and so, like I was telling you earlier, I've went and got extra sheets from the hotel staff to put on the floor to do some yoga, to just to do something to de-stress from.
• 8:07
  Speaker 2: You know, sometimes traveling can be stressful.
• 8:08
  Speaker 2: But yeah, I just I try to make sure that there's a gym available if I'm staying in a hotel.
• 8:16
  Speaker 2: I plan ahead, I pack for exercising on the road and, yeah, just pretty much be flexible.
• 8:26
  Speaker 2: I remember doing 75 hard a few years ago and getting my exercise in in the terminal, so I made sure that I left in time to get to the terminal in time to walk around the terminal just to get that 45 minutes in and I've even just out of sheer like I've had my plane delayed before leaving and I just didn't feel like sitting there on my phone.
• 8:53
  Speaker 2: So I went and found a corner somewhere to get some exercise in, and sure people are going to look at you kind of weird because you're in the airport terminal getting it in, but I'm just like whatever man, I just don't feel like sitting here doing nothing.
• 9:07
  Speaker 1: Well, that's a great segue into tip number two, which is to be flexible.
• 9:10
  Speaker 1: And to your point, angie, there was a.
• 9:13
  Speaker 1: If you love Strava segments.
• 9:15
  Speaker 1: One of the most difficult ones is in the Denver airport.
• 9:19
  Speaker 1: It's terminal, I think it's terminal B, there's four, there's ABC and D and there's a.
• 9:24
  Speaker 1: It's called the I think it's called the Denver NAR G N A R Strava segment for runners.
• 9:30
  Speaker 1: It's become like one of the most popular ones because of the difficulty level, because you have to have a ticket.
• 9:37
  Speaker 1: You got to be in that terminal.
• 9:38
  Speaker 1: It's not easy to get to.
• 9:39
  Speaker 1: It's between, basically, these two escalators and I remember I had the opportunity last year to go after that one and I did nine miles on foot with my roll and my roller bag, because I had like a four hour layover and I got nine miles in just to get the crown achievement of try to beat this other ultra runner.
• 10:01
  Speaker 1: But there's people that will go there and they're like they're sprinting to get the.
• 10:06
  Speaker 1: If you look up, if you look up fun or silly Strava segments, that's like one of the top ones.
• 10:11
  Speaker 1: But that's your point Like what can you do as an alternative?
• 10:15
  Speaker 1: During 75 heart, I also did airports just walking that you can.
• 10:19
  Speaker 1: You do a lot of walking at the airport and terminals are huge, so it is an opportunity to get something in and time on feet.
• 10:27
  Speaker 1: So yeah, but to your point, be flexible.
• 10:30
  Speaker 1: You're not going to have all of the you know.
• 10:33
  Speaker 1: Like you said, you did yoga in your room, so use it as an opportunity to maybe, you know, do something new or different.
• 10:41
  Speaker 1: And it kind of adds some variety.
• 10:44
  Speaker 1: Might find a new yoga routine.
• 10:46
  Speaker 1: I mean, just go to YouTube or whatever.
• 10:47
  Speaker 1: Google something I use.
• 10:49
  Speaker 1: I use some.
• 10:50
  Speaker 1: You know some apps or some streaming services that have.
• 10:53
  Speaker 1: You know my fitness there may not be my favorite, because that you know.
• 10:55
  Speaker 1: When I'm doing strength training I'd rather lift with weights, but you know body weight like doing a simple amrap.
• 11:02
  Speaker 2: Yes, and so, yes, and they have.
• 11:06
  Speaker 2: Have you heard of TRX?
• 11:07
  Speaker 2: It's bands.
• 11:09
  Speaker 2: So no, it's.
• 11:10
  Speaker 2: Oh, there's straps.
• 11:13
  Speaker 2: Oh yeah, that's what I meant.
• 11:15
  Speaker 2: Straps.
• 11:15
  Speaker 2: Yeah, yeah, so, and you can hook them to the door and it's.
• 11:18
  Speaker 2: I've got the.
• 11:19
  Speaker 2: It's not within arms length for me to grab it and show it to people here that might be watching the video, but I found I got to set half off on sale and so I'll throw that in my bag and that way you know if I know I'm going to be staying over at a hotel, if last resort I can use that, I can use that system, because it's all based on body weight.
• 11:42
  Speaker 1: There was a dude checking in last night.
• 11:44
  Speaker 1: He had a pair of hokas.
• 11:46
  Speaker 1: I'm like, ah, fellow runner.
• 11:47
  Speaker 2: Yeah.
• 11:48
  Speaker 1: Yeah, he has jump rope about to fall out of his bag.
• 11:50
  Speaker 1: I'm like, hey, dude, your jump rope's about to fall out.
• 11:52
  Speaker 1: But I was like he's gonna get after he's got his jump rope.
• 11:55
  Speaker 1: You don't just bring your jump rope for no reason.
• 11:57
  Speaker 1: Yeah, so he's traveling.
• 12:01
  Speaker 1: So you know, think outside the box like what can you do?
• 12:04
  Speaker 1: That's gonna mix up your training and be flexible.
• 12:07
  Speaker 2: Yeah.
• 12:08
  Speaker 1: All right.
• 12:08
  Speaker 1: Tip number three this is this one's a challenge.
• 12:11
  Speaker 1: It's don't forget your fuel, don't forget your fuel.
• 12:15
  Speaker 1: And when you're traveling, you're you know it's difficult to eat healthy, even at home, right, but it's more difficult eating, you know, while you're traveling, because you don't have your kitchen.
• 12:27
  Speaker 1: You don't have all the everything that you need to properly prepare.
• 12:30
  Speaker 1: So there might be some specific fueling that you need, especially if it's something that you're training with, for you know your endurance run, but don't leave that at home because you want to maintain.
• 12:39
  Speaker 1: You know eating as healthy as much as you can and eating the foods and routines that are alignment with the race that you're training for.
• 12:46
  Speaker 1: So, also, you want to be careful about you know if you're packing your baggie of.
• 12:51
  Speaker 1: You know your free workout.
• 12:57
  Speaker 1: How to free workout or your little baggie of tailwind and you're trying to go through the TSA.
• 13:03
  Speaker 1: You might manage some explaining to do so.
• 13:06
  Speaker 2: I'm always worried about that when I fly, because you know we've raced a different, we've flown places to race, especially New York City, and you know I don't want to carry my whole canister.
• 13:15
  Speaker 2: So I've got everything portioned out, little snack baggies.
• 13:18
  Speaker 2: I'm like oh my god, I hope they know, I hope they see the goo gels and everything else that I use, and they don't.
• 13:24
  Speaker 2: They're not like okay, what is this lady doing?
• 13:25
  Speaker 2: We're gonna go.
• 13:26
  Speaker 1: Yeah.
• 13:27
  Speaker 2: Yeah, sorry.
• 13:28
  Speaker 1: So you don't want to end up yeah, be careful with that type of stuff.
• 13:31
  Speaker 1: You may want to use some pre-packaged stuff yeah, you don't avoid you know some explaining to the and then kind of aligned with nutrition, but you might want to also bring you know recovery items, whatever that you need to help you recover.
• 13:48
  Speaker 1: And you know you can bring a golf ball, tennis ball.
• 13:51
  Speaker 1: Those are some little things that you can bring, because if you have some other instruments that you're trying to save room, but don't forget those things that you need for you know your recovery.
• 14:01
  Speaker 1: And yeah, you may not be able to like log your foam roller around, but there are some other instruments that you can use that are that are more portable.
• 14:09
  Speaker 1: But those are some things to think about.
• 14:11
  Speaker 1: So, so don't forget your fueling and your recovery tools.
• 14:15
  Speaker 2: Mm-hmm.
• 14:15
  Speaker 2: Hydration, well, hydration.
• 14:17
  Speaker 2: So I know, anytime I go anywhere, really I always have to hit up the store on the way to buy water because, um, like back home in in Panama City, from Panama City, florida, I think the water tastes gross.
• 14:32
  Speaker 2: Like I don't like the way the water tastes.
• 14:34
  Speaker 2: So I always have to stop and stock up on gallons.
• 14:37
  Speaker 2: I'm like, okay, how many days am I going to be here?
• 14:39
  Speaker 2: Oh, my god, this is how many gallons of water I need to buy and stock up.
• 14:42
  Speaker 2: You know my family's like oh, my goodness, like, why are you bringing this?
• 14:46
  Speaker 2: I'm like because I don't want to drink the tab water.
• 14:47
  Speaker 2: Um, but then when we go to other places, I'm like, oh, the water's great here, I don't have to worry about lugging around a bunch of water.
• 14:53
  Speaker 2: Um, but I definitely I've stopped.
• 14:56
  Speaker 2: You know, I've forgotten my water bottle and I've had to stop it like a Ross or a TJ Maxx or somewhere and pick up a half gallon water bottle.
• 15:04
  Speaker 2: Um, just to stay.
• 15:05
  Speaker 2: You know, help me stay on track, because that's what I like to do.
• 15:08
  Speaker 2: Um, yeah, just a little things, little things you got to think about that you want to keep in the mind, keep there on your brain.
• 15:15
  Speaker 1: Yeah, no, that's a.
• 15:17
  Speaker 1: That's a good point, because water in some places is not very uh.
• 15:20
  Speaker 1: It does taste very good.
• 15:20
  Speaker 1: It tastes different in different places, so yeah absolutely so yeah, um plan ahead for your fueling.
• 15:28
  Speaker 2: Another thing I did and we had talked about this a little bit earlier, but I had when I went to New Orleans to visit family one time I reached out to the local team Red, white and Blue Team RWB Actually, I've done that quite often when I've traveled places tried to find the local chapter of Team RWB there and see what their running schedules like.
• 15:49
  Speaker 2: And you mentioned Fleet Feet and there's other places that you can look for so you don't have to run alone in an area that you are not comfortable with, that you may not be comfortable with, and especially if you can't travel with pepper spray or your personal weapon or whatever, it's nice to reach out and have people to run with.
• 16:13
  Speaker 2: So those are always options.
• 16:15
  Speaker 2: Those are things that I try to remind people to do to find a local chapter of some sort, some type of running club.
• 16:23
  Speaker 1: That's why it's cool to be part of a running group.
• 16:25
  Speaker 1: Remember one time I ran the Rock and Roll St Louis and RWB St Louis chapter was there.
• 16:32
  Speaker 1: We all got together.
• 16:33
  Speaker 1: After the race we found ourselves at someone's house like just a group of us, because we were from all over the place and someone was like, hey, why don't you come over and hang out?
• 16:42
  Speaker 1: And we had basically did like an impromptu barbecue.
• 16:44
  Speaker 1: It was super cool, I know.
• 16:47
  Speaker 1: Recently, you know our group run up in Columbia, we had someone from out of town like join us and we did the Tiger Run, which is one of the fun, the funner If you were going to.
• 16:58
  Speaker 1: We basically ran the Mizzou campus.
• 17:00
  Speaker 1: It was just really neat for them to experience that, you know.
• 17:04
  Speaker 1: So, yeah, great idea.
• 17:05
  Speaker 1: Reach out ahead of time, find those running groups and, to your point about safety, right, they're going to know where the safe routes are.
• 17:10
  Speaker 1: They're going to want to, they're going to maybe some of the more scenic routes and then you might be able to make a friend.
• 17:15
  Speaker 1: Yeah, yeah.
• 17:18
  Speaker 2: When I drove out to Maryland, I stopped in Morgantown, west Virginia, on purpose because it's a university there and it's just a beautiful little historical town and I was able to run on the riverfront and it was just gorgeous and there were so many college kids out running.
• 17:34
  Speaker 2: I wasn't.
• 17:35
  Speaker 2: I didn't feel alone, I didn't feel unsafe, it was just beautiful it's awesome.
• 17:39
  Speaker 1: I had a really good time, yeah.
• 17:40
  Speaker 1: So that goes back to you know just planning ahead and you know reaching out, making the effort you got to.
• 17:47
  Speaker 1: You got to figure that out.
• 17:48
  Speaker 1: But yeah, runners are always helping other runners out.
• 17:51
  Speaker 1: Yeah, hey, don't forget your running shoes.
• 17:55
  Speaker 1: Don't forget your.
• 17:55
  Speaker 1: That's tip number four Don't forget your running shoes.
• 17:59
  Speaker 1: I you know I've done this.
• 18:01
  Speaker 1: There's been, I think I'm trying to remember a time where I left my running shoes behind.
• 18:06
  Speaker 1: I've had to do that before I do a buyer pair of running shoes.
• 18:10
  Speaker 2: Oh my gosh, we.
• 18:11
  Speaker 2: I remember we did the llama race a few years ago and we got, I don't know, maybe half an hour, 45 minutes out, and all of a sudden Rebecca goes.
• 18:19
  Speaker 2: Oh shit, Like what she's like?
• 18:23
  Speaker 2: I left my shoes, yeah.
• 18:27
  Speaker 1: And the llama, like you're in a van, like doing this point to point run, so you're kind of in the middle of nowhere.
• 18:33
  Speaker 2: Yeah.
• 18:33
  Speaker 1: What'd you guys?
• 18:34
  Speaker 2: do.
• 18:34
  Speaker 2: Well, actually, she had David met us halfway back toward the house and he met us and was able to get her running shoes, so we didn't have to go all the way back.
• 18:45
  Speaker 2: It was nice.
• 18:46
  Speaker 1: Oh, that's funny.
• 18:47
  Speaker 2: Yeah.
• 18:48
  Speaker 1: It's fairly close.
• 18:49
  Speaker 2: Yes, yes, it was fairly close Cause, if not, she would have been man.
• 18:52
  Speaker 2: Who was it I'm trying to?
• 18:54
  Speaker 2: Were we on a Ragnar race Something?
• 18:57
  Speaker 2: Someone forgot their running shoes and I don't know if they, I don't remember, I don't know.
• 19:03
  Speaker 2: I just remember it wasn't me and I was like thank God.
• 19:09
  Speaker 1: I've probably done this more with cycling, like forgetting a helmet or my cycling shoes.
• 19:12
  Speaker 1: I've had that happen a lot, running shoes a couple of times I think of.
• 19:16
  Speaker 1: But the point is you want to make sure that you pack that your gear.
• 19:20
  Speaker 1: You may not want to, and Lacey and I go around.
• 19:23
  Speaker 1: She's done very well about not pack, like I challenge her to not check a bag because it just takes so much extra time to wait for the bag and they lose it.
• 19:32
  Speaker 1: They lose your bags.
• 19:33
  Speaker 1: So then you have your running shoes in there, then your running shoes are gone and that sucks.
• 19:38
  Speaker 1: So make sure yeah, something to consider Make sure that you have your running kit, have it set aside.
• 19:44
  Speaker 1: I like to bring like a little trash bag or something, cause after I run you know they usually smells and having a plan to air it out, you know, so it doesn't stink up everything, and trying to figure out ways to to launder and get it.
• 20:00
  Speaker 1: I've had to do that where I've been in a hotel and I didn't want to over pack.
• 20:03
  Speaker 1: So maybe just rinse it off and like let my shirt hang or something like that and reuse it.
• 20:08
  Speaker 1: You know.
• 20:08
  Speaker 1: But what is your, what is your plan for all of your kit and your gear?
• 20:13
  Speaker 1: And, yeah, make sure that you have it.
• 20:16
  Speaker 1: Consider not checking a bag and making sure that you have it, your carry on so you don't get separated, especially if you're going to go do a race, right?
• 20:24
  Speaker 2: Well and I know this might sound like a well duh but I make a list and I check it off as I go and then I keep the list on me.
• 20:34
  Speaker 2: So when I'm getting ready to return home I refer back to the list and I'm like what did I bring?
• 20:39
  Speaker 2: I mean, it's just one of those things you just, I just use it.
• 20:46
  Speaker 1: I've got a race checklist somewhere that I use from runners.
• 20:48
  Speaker 1: I'll see if we can make that available.
• 20:49
  Speaker 1: That'd be cool.
• 20:50
  Speaker 1: I think yeah, because some people just need a simple checklist.
• 20:52
  Speaker 1: But when you look at the checklist, there's actually a lot of considerations, especially if you're going for a race Mm-hmm.
• 20:59
  Speaker 2: Yeah, and you don't want that to be the time that you have to break in a new pair of shoes, man.
• 21:03
  Speaker 1: I broke in a new pair of shoes on a marathon once.
• 21:04
  Speaker 1: No, I do not recommend 10 out of 10.
• 21:07
  Speaker 1: You don't even do that, yeah.
• 21:08
  Speaker 2: Oh no, I forgot my gym boss when I went to.
• 21:10
  Speaker 2: Ok, so we went to run the Brooklyn Half-Marathon, I believe, or maybe you've united, I don't know.
• 21:16
  Speaker 2: Anyway, I forgot my gym boss.
• 21:18
  Speaker 2: Now you know what it?
• 21:19
  Speaker 2: Ok, if you don't know what a gym boss is, it is an interval timer.
• 21:23
  Speaker 2: You can use it for hit workouts.
• 21:24
  Speaker 2: I use it for interval running and it's just.
• 21:27
  Speaker 2: It's a separate little clippy.
• 21:29
  Speaker 2: It's like the size of a matchbox on steroids maybe and you clip it to your Wherever you can hear it and you can set it for different times.
• 21:38
  Speaker 2: Well, I like it because it doesn't drain my battery on my phone and that's what I prefer.
• 21:44
  Speaker 2: So I was like well, ok, I forgot it.
• 21:48
  Speaker 2: Got there, realized it and I'm thinking I'm in New York City, surely I'll be able to find one.
• 21:52
  Speaker 2: No, no, no, absolutely not.
• 21:55
  Speaker 2: Every single sports store I visited, these young kids were like and this really?
• 21:59
  Speaker 2: I felt like I'm like OK, this is aging me because they're like man, you can just do that on your phone.
• 22:03
  Speaker 2: I'm like I know, I can do it on my phone.
• 22:05
  Speaker 2: I don't want to do it on my phone.
• 22:06
  Speaker 2: And then they were like well, what kind of watch do you have?
• 22:08
  Speaker 2: I said I have a garment.
• 22:08
  Speaker 2: Well, you can do it on your.
• 22:09
  Speaker 2: I know I can do it on my.
• 22:11
  Speaker 2: I don't.
• 22:11
  Speaker 2: That's the whole point.
• 22:12
  Speaker 2: I don't want to do it on my watch or my phone.
• 22:14
  Speaker 2: Now find me this little.
• 22:17
  Speaker 1: I need the device, I need the pager.
• 22:20
  Speaker 1: Because I'm 200 years old whatever, thank you for helping me solve my problem.
• 22:28
  Speaker 1: Just Whatever happened, the customer's always right.
• 22:35
  Speaker 2: That's fine, anyway, yeah.
• 22:39
  Speaker 1: Did you know that you could do this on your phone?
• 22:42
  Speaker 2: Well, yes, yes, I do.
• 22:44
  Speaker 1: I saw this all that long ago.
• 22:46
  Speaker 1: There's an old Radio Shack ad.
• 22:49
  Speaker 1: I think it was Radio Shack, maybe it was a Sears catalog, something from the 80s, and it had all of the things like a camcorder, vhs or radio, all the things, and it was probably like $20,000 of electronics that you can all do on your cell phone now.
• 23:07
  Speaker 1: Oh man, it's amazing the amount of technology and capability.
• 23:12
  Speaker 1: I know it's a gym boss timer, all right.
• 23:15
  Speaker 1: Yes, yes, it's a battery life.
• 23:19
  Speaker 2: Thank you.
• 23:19
  Speaker 2: I feel like the Crip Keeper Appreciate it.
• 23:25
  Speaker 1: All right.
• 23:25
  Speaker 1: And then finally, tip number five Just give yourself some grace, like, just, whatever happens, don't beat yourself up over it.
• 23:33
  Speaker 1: It's just a friendly reminder and I don't recommend this, just as you stay.
• 23:38
  Speaker 1: I won't say I don't recommend it, just a consideration that I have to remind runners all the time is that you can go seven days seven up to 10, without starting to lose your fitness.
• 23:48
  Speaker 1: You can actually do nothing and you're not going to lose your fitness.
• 23:52
  Speaker 1: So if you're sick, like I was reminded, you're going to be OK.
• 23:55
  Speaker 1: Now will it be difficult, your legs are probably going to feel heavy, but your overall fitness is not going to suffer.
• 24:00
  Speaker 1: So it doesn't mean go on a trip and not do anything.
• 24:04
  Speaker 1: But what I'm saying is just a reminder that you can skip a day or two, you can scratch a day, and it's not going to be a, it's not going to end your training cycle Like you're going to be OK.
• 24:14
  Speaker 1: So give yourself some grace.
• 24:16
  Speaker 1: If it doesn't work out, like, don't beat yourself up over it.
• 24:20
  Speaker 1: And just, you got to be flexible and just look at the bright side of things, like, look at the opportunities.
• 24:26
  Speaker 1: Things may not go your way because you might leave a gym boss at home and everyone might be crazy, but just give yourself some grace.
• 24:32
  Speaker 1: Yes, a missed run is not going to do well your program.
• 24:36
  Speaker 1: And just look at everything as a new opportunity, a new experience.
• 24:39
  Speaker 1: And that's what I love about running.
• 24:42
  Speaker 1: And, like, every individual run is its own unique experience.
• 24:45
  Speaker 1: And when you're traveling.
• 24:47
  Speaker 1: that's a unique experience and you just do the best you can with what you got.
• 24:51
  Speaker 2: Yeah, for sure.
• 24:52
  Speaker 2: And consider, let's say, your checks into a hotel and the treadmill's broken, but they've got a bicycle.
• 24:58
  Speaker 2: I mean, that's going back to the be flexible thing.
• 25:01
  Speaker 2: But I remember I was training for Ragnar or something and I got developed shin splints is what it was and I was new to running several years ago and I just knew for sure, like all that hard work I'd been putting in, I was going to lose it while I was recovering.
• 25:17
  Speaker 2: But, like Jay said, you're not going to lose everything overnight and sometimes you just need a little break and you can allow yourself to sit in that break and enjoy it and be OK with it and enjoy your vacation.
• 25:30
  Speaker 1: Rest and recovery is training.
• 25:32
  Speaker 1: Rest and recovery is training.
• 25:34
  Speaker 1: So look at it that way.
• 25:35
  Speaker 1: Just don't want to rest and recover too much, right, yeah, but yeah, so just use it.
• 25:41
  Speaker 1: I'll tell you on my travels.
• 25:43
  Speaker 1: I'm traveling now, so I'm not doing as much.
• 25:44
  Speaker 1: My hip feels better.
• 25:46
  Speaker 1: There's some aches and pains that I've had.
• 25:48
  Speaker 1: I went for a six-mile yesterday and I'm like, damn, I'm feeling really good.
• 25:52
  Speaker 1: I kind of needed this little bit of a break because I'm having to be creative.
• 25:55
  Speaker 1: I'm not doing as much long stuff.
• 25:56
  Speaker 1: I'm focusing more on core work and some shorter runs and flexibility right now, and I'm really feeling like it's because I'm like man, I need to get that long run in.
• 26:05
  Speaker 1: I'm like, no, I don't, I really don't, and I'm starting to feel like I'm healing up a little bit from all the abuse I've given myself over the last couple of months.
• 26:13
  Speaker 1: So it's just a good reminder that slowing down is a good thing.
• 26:17
  Speaker 2: Yeah, you've been getting at it.
• 26:18
  Speaker 2: I have been watching you getting after it.
• 26:22
  Speaker 1: Yeah, we got the races shoot like three weeks from now.
• 26:25
  Speaker 1: Oh nice, yeah, so it's coming up, it's coming up quick, it is All right.
• 26:32
  Speaker 1: 626.
• 26:32
  Speaker 1: So those are the five tips.
• 26:34
  Speaker 1: We talked about, the five tips to help you maintain your strategy while traveling.
• 26:38
  Speaker 1: And then, just from a mindset perspective, one thing I want to hit on has been I've been really resonating.
• 26:43
  Speaker 1: This is your movement mindset, and then we'll go to our weekly winner From a mindset perspective, when the king suffers, the kingdom suffers, and it's the same with the queen.
• 26:52
  Speaker 1: All right.
• 26:52
  Speaker 1: So, king and queen, and in fact, if the queen is suffering, the king is going to be suffering.
• 26:57
  Speaker 1: Yep, kings and queens, all right, your royalty and your sphere of influence, and what that really means is that you're, you need to take care of yourself.
• 27:06
  Speaker 1: This notion of putting everyone else first is costing you and it lowers your self-esteem, it lowers your energy level and when the king or the queen suffers, the entire, everyone that is relying on you, suffers.
• 27:23
  Speaker 1: So it's important to have radical self-care to make sure that you're taking like, you're optimizing your health, your wellness, dressing appropriately, getting the massage, do the hair, do the nails, get the outfit that makes you feel confident, get the nice watch, take care of your home, take care, you know, drive a nice car.
• 27:43
  Speaker 1: That doesn't mean like, be reckless, but all of those things impact your self-esteem and they impact your confidence and everyone around you is influenced by that.
• 27:55
  Speaker 1: And there's a lot of people that are always like man, I gotta give to my family, I gotta do this first, I gotta give them.
• 27:59
  Speaker 1: I'm running, you know, and you, just you can sense that they're just running themselves into the ground and they're not taking care of themselves like they should be, because they do it from a space of they want to give to everyone else and do everything for everyone else, but they run themselves into the ground and when that happens, they're not, you're not, you're depleting yourself.
• 28:19
  Speaker 1: And so that's what I've been mulling around the last few, a couple of weeks in my own world is like how can I improve my own confidence, my own self-esteem in some areas and what do I need to do?
• 28:32
  Speaker 1: And I've had a lot of conversations about this very topic and how we need to do a better job of doing that.
• 28:38
  Speaker 1: Does that resonate with you at all, angie?
• 28:39
  Speaker 1: Does that have you found?
• 28:40
  Speaker 2: yourself.
• 28:40
  Speaker 2: Yeah, definitely, you can get to a place, to where you are you wanna.
• 28:46
  Speaker 2: I think a lot of times and I don't wanna say this because I don't want people to be like, oh, it's not just.
• 28:52
  Speaker 2: I mean, if you're a parent, if you're a spouse or if you're a significant other, a lot of times, or if you're just a person that likes to take care of other people in general, you can find yourself giving all of everything that you have to everyone else and neglecting yourself, and that does not make for a good mindset.
• 29:14
  Speaker 2: It doesn't.
• 29:15
  Speaker 2: You don't help yourself when all you do is constantly give to everyone else.
• 29:19
  Speaker 2: So just make sure and focus on yourself and whatever that is that makes you feel good.
• 29:27
  Speaker 2: Give that to yourself, and do it without do it unapologetically.
• 29:31
  Speaker 2: Don't feel guilty for it.
• 29:34
  Speaker 2: Don't feel guilty for splurging on yourself, for giving yourself time and attention, because you need it, and it really will help boost your mental state.
• 29:45
  Speaker 1: Absolutely your mental state, your self-confidence your overall, just your overall wellbeing, and it's important to do that.
• 29:52
  Speaker 1: So be selfish with that, it's okay, that's right, it's okay to do that.
• 29:55
  Speaker 1: So that's one thing that's just been kind of rolling around in my head and like just really thinking about that.
• 29:59
  Speaker 1: So, all right, so this week's weekly winner, I love this one, I love this one, I love them all.
• 30:06
  Speaker 1: All right, I pulled up here.
• 30:08
  Speaker 1: Ladies and gentlemen, this is David Held and he was.
• 30:12
  Speaker 1: He's a young man from Springfield, missouri area, maybe Republic somewhere in that area, republic's just outside of Springfield, but he came up to the Racing for Daylight run, which is just in our local town of Waynesville.
• 30:24
  Speaker 1: So it's not like this big major event there's no, I mean, it's a great local event, but it's just a training event.
• 30:30
  Speaker 1: And he came out to run.
• 30:32
  Speaker 1: He was supported by his friends, crystal and Jeff as Crystal with him there and he went out and ran 50 miles, 50 miles at a blistering pace of eight, 29.
• 30:44
  Speaker 1: That was his average, wow.
• 30:47
  Speaker 1: And this race is challenging.
• 30:49
  Speaker 1: The course is a little bit challenging because there's some hills or some traffic.
• 30:54
  Speaker 1: We start in the evening, so you start in the, you're not fresh, you're doing this in the evening and you're running all through the night, so that just makes it a far more challenging course.
• 31:03
  Speaker 1: And David ran his first 50 miler.
• 31:08
  Speaker 1: So congratulations.
• 31:10
  Speaker 1: That's awesome, Crushed it and, to be honest, if I remember correctly, he's getting ready to go to basic training for the United States Army or he's there now.
• 31:21
  Speaker 1: So he's also a role model, stepping up and fulfilling that obligation and serving this country, and we appreciate your service.
• 31:27
  Speaker 1: So we want to honor you by sending you a Do Heart Things shirt for demonstrating what doing heart things is all about.
• 31:33
  Speaker 1: And to Jeff and Crystal really awesome that you guys came out there.
• 31:37
  Speaker 1: They found him through Strava because they're training for a marathon and they saw him.
• 31:43
  Speaker 1: He had this segment crushing this hill.
• 31:47
  Speaker 1: So they found him and they reached out to him and they've become friends and they supported him on this ultra run events, so which is super cool.
• 31:54
  Speaker 2: Oh, that's awesome.
• 31:56
  Speaker 1: So congratulations, David.
• 31:58
  Speaker 1: We're going to send you to do our things shirt.
• 31:59
  Speaker 1: Keep doing heart things.
• 32:00
  Speaker 2: And thank you for your service brother.
• 32:01
  Speaker 2: Yes, absolutely.
• 32:03
  Speaker 1: So all right, well, that is it.
• 32:06
  Speaker 1: That concludes what we're going to talk about today.
• 32:08
  Speaker 1: I got to get these little girls moving.
• 32:10
  Speaker 1: We've got three teenagers and the dad, and we're going to be making our way to the gym.
• 32:14
  Speaker 2: That sounds like a crazy sitcom.
• 32:16
  Speaker 2: Three teenagers and a dad that's my life.
• 32:19
  Speaker 2: Yes, that's awesome.
• 32:21
  Speaker 2: Yeah, I'm going to go forth and smile today, make somebody smile.
• 32:25
  Speaker 2: I was.
• 32:26
  Speaker 2: You know, I always smile when I'm well.
• 32:28
  Speaker 2: I try to smile when I run, like I try to keep that in my brain.
• 32:32
  Speaker 2: And I was running you're saying I ran on the installation and I ran past these two young soldiers who were I don't know if they were running because they were in trouble, I don't know if they were running because they wanted to, but they did not have smiles on their faces and when I ran past I just I was just beaming at them because I'm like number one.
• 32:48
  Speaker 2: I was already halfway through my half marathon and I was like, yes, I'm getting there.
• 32:52
  Speaker 2: Like I think at that point I'd only had to I chunk it down into five Ks and I had one five K left and I was super excited about that and I'm just looking at them smile like a crazy person.
• 33:01
  Speaker 2: They just kind of looked at me weird first and then they were smiling back and I was like, yes, yes, I got to be like yes, just running in the army, like your introduction to running, is usually not fun and we talked about that in a previous episode.
• 33:14
  Speaker 2: Yeah.
• 33:15
  Speaker 1: And it's like you know, I'm kind of focused on the military Like they don't look at running in the positive light, because it was like you got to run and you're doing it at four o'clock in the morning and it's every aspect of it sucked, so no, that's awesome yeah.
• 33:27
  Speaker 2: So yeah, make someone smile.
• 33:29
  Speaker 1: That's right.
• 33:29
  Speaker 1: Go out and spread the love.
• 33:30
  Speaker 1: All right, y'all Do our things.
• 33:31
  Speaker 1: We'll see you all in the next episode.
• 33:32
  Speaker 1: Bye.