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5-MINUTE FRIDAY: Flexibility in Every Season · Hurdle with Emily Abbate

• 0:16
  Speaker 1: Hey, it's me Emily here.
• 0:18
  Speaker 2: You're listening to five minute Friday from Hurdle and wow,
• 0:23
  Speaker 2: I was just looking at the forecast for next week.
• 0:26
  Speaker 1: It's going to be eighty five degrees in New York
• 0:29
  Speaker 1: on Tuesday.
• 0:30
  Speaker 2: This is what I'm talking about, although it is a
• 0:33
  Speaker 2: little concerning that it was literally thirty eight degrees today,
• 0:37
  Speaker 2: so I'm not too sure what's going on there.
• 0:41
  Speaker 1: I digress. What's going on? Hi?
• 0:44
  Speaker 2: Hello, I need to tell you about my run last weekend.
• 0:48
  Speaker 2: So last weekend I went to the Final four. I
• 0:52
  Speaker 2: talked to you all about my trip with my dad.
• 0:54
  Speaker 2: It was so much fun. We we being Yukon, did
• 0:59
  Speaker 2: not make it to the final, but I'm so happy
• 1:02
  Speaker 2: that we went. Nonetheless, I'm so happy that we took
• 1:05
  Speaker 2: the trip. I'm happy I listened to the whisper. It
• 1:08
  Speaker 2: was really nice to be in the sunshine there and
• 1:11
  Speaker 2: really great to spend some quality time with my dad
• 1:14
  Speaker 2: on Saturday. Saturday morning in Scottsdale, where we were saying,
• 1:21
  Speaker 2: I decided to go for a run. They have a
• 1:23
  Speaker 2: really beautiful running path along a canal there that I
• 1:27
  Speaker 2: love to hit whenever i'm in town, and so I
• 1:29
  Speaker 2: went out and I had aspirations to run like eight
• 1:33
  Speaker 2: or nine miles, which before what I went through over
• 1:39
  Speaker 2: the last few weeks was very much within the wheelhouse.
• 1:42
  Speaker 2: And I've been feeling good in my body. I've been
• 1:46
  Speaker 2: getting back into the swing of things with movement, and
• 1:48
  Speaker 2: so I thought, let's go for it. And so I
• 1:52
  Speaker 2: got out and within gosh, two minutes of running, I
• 1:59
  Speaker 2: made mad the conscious decision. It was always going to
• 2:03
  Speaker 2: be an easy run, but I was like, I'm just
• 2:05
  Speaker 2: gonna take it really easy. I really don't feel like
• 2:09
  Speaker 2: doing it. As I'm continuing on, and I tell myself, okay,
• 2:12
  Speaker 2: just get to ten minutes. This is a benchmark rule
• 2:16
  Speaker 2: for me in my wellness practice. Always do ten minutes
• 2:20
  Speaker 2: of something, and especially when you don't feel like doing it,
• 2:23
  Speaker 2: I promise you ninety nine point nine percent of the time,
• 2:26
  Speaker 2: once you get to ten minutes, you will be like,
• 2:29
  Speaker 2: I can keep going.
• 2:30
  Speaker 1: And so that's what I told myself.
• 2:31
  Speaker 2: And so I'm chugging along and I get to ten
• 2:34
  Speaker 2: minutes and I realize I haven't hit a mile yet,
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  Speaker 2: which is okay but was unexpected. I run my first
• 2:41
  Speaker 2: mile at ten thirty pace, and I get to a
• 2:46
  Speaker 2: place where I understand that I am just not going
• 2:49
  Speaker 2: to move any faster on this run, and so I'm
• 2:53
  Speaker 2: chugging along. I hit two miles, I hit three miles,
• 2:55
  Speaker 2: and I make the decision once I hit three miles
• 2:58
  Speaker 2: that this run is going to be capped at like
• 3:03
  Speaker 2: five point five.
• 3:05
  Speaker 1: And it was such an instance of both.
• 3:09
  Speaker 2: It was so one of those moments where I was like,
• 3:13
  Speaker 2: what is going on here? I feel just so not
• 3:18
  Speaker 2: necessarily capable in this moment, and I also felt very
• 3:22
  Speaker 2: capable in that a week or two before that I
• 3:27
  Speaker 2: couldn't move at all. I wasn't in a place where
• 3:31
  Speaker 2: with what I was doing with the egg retrieval and
• 3:34
  Speaker 2: everything that my doctor wanted me to be moving. And
• 3:39
  Speaker 2: so to have both this resounding gratitude for the opportunity
• 3:44
  Speaker 2: to move my body and also this like frustration of
• 3:48
  Speaker 2: what is going on here? It was an interesting cross
• 3:53
  Speaker 2: section crossroads to be at. I did enjoy the weather
• 3:59
  Speaker 2: and ended up walking the remainder of the distance back
• 4:04
  Speaker 2: toward my hotel. It was like something close to a mile,
• 4:08
  Speaker 2: and then I went to one of my.
• 4:11
  Speaker 1: Favorite coffee spots in the area.
• 4:13
  Speaker 2: It's called Cartel Coffee Company, and got my go to
• 4:17
  Speaker 2: iced coffee they use cashew milk there, which is always
• 4:20
  Speaker 2: an interesting choice, and that was that, and so it
• 4:25
  Speaker 2: was just it was a reminder for me, really in
• 4:28
  Speaker 2: that there are always going to be different things going
• 4:32
  Speaker 2: on different seasons, and all I can do is the
• 4:35
  Speaker 2: best I can with what I have.
• 4:37
  Speaker 1: I have to be flexible.
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  Speaker 2: There are going to be times that I want to
• 4:41
  Speaker 2: pour into so many buckets simultaneously. And when I take
• 4:44
  Speaker 2: a step back and think about the aspiration that I
• 4:46
  Speaker 2: had for that morning's run, it was pretty lofty. We
• 4:51
  Speaker 2: had a long day, I didn't get the most sleep,
• 4:54
  Speaker 2: and so I woke up the next morning and wasn't
• 4:58
  Speaker 2: trying to take any event into account. I was just
• 5:00
  Speaker 2: trying to go with my gun. But when you pivot
• 5:04
  Speaker 2: and when you allow yourself the flexibility, you can find
• 5:10
  Speaker 2: good things, even in the unexpected, even in what wasn't
• 5:14
  Speaker 2: the ideal in the first place. I also really wasn't
• 5:17
  Speaker 2: giving myself any credit for the fact that I lifted
• 5:19
  Speaker 2: weights for the.
• 5:20
  Speaker 1: First time in the better part of a month.
• 5:23
  Speaker 2: Gosh, a few days before this slow snail feeling like moment.
• 5:29
  Speaker 2: So grace, man, that's the word of the week. Grace
• 5:33
  Speaker 2: and come back. We're on a comeback. We're on a
• 5:36
  Speaker 2: journey right now. I am certainly on a journey right
• 5:39
  Speaker 2: now in many other ways.
• 5:40
  Speaker 1: Next week is crazy with work. I comically have jury
• 5:43
  Speaker 1: duty in the middle of it.
• 5:45
  Speaker 2: I'm heading up to Boston, and I have a few
• 5:48
  Speaker 2: events that I am so excited for. For more info
• 5:51
  Speaker 2: on all of that, make sure you're subscribed to the
• 5:54
  Speaker 2: Weekly Hurdle newsletter. I am if you're listening to this
• 5:57
  Speaker 2: in real time, giving away two u VIP spots to
• 6:02
  Speaker 2: a fun thing I'm doing with Birkenstock on Sunday morning
• 6:06
  Speaker 2: in Boston. The actual date of that is Sunday, April nineteenth,
• 6:12
  Speaker 2: So if you're going to be in the area, make
• 6:14
  Speaker 2: sure you check out the Weekly Hurdle to see how
• 6:16
  Speaker 2: you can get your spot. And other than that, I'm
• 6:21
  Speaker 2: going to lead us right into a listener question. Hey, Emily,
• 6:24
  Speaker 2: Happy Friday. Hope the final four weekend is awesome. Taking
• 6:27
  Speaker 2: a pause on the Friday morning run to send in
• 6:29
  Speaker 2: a listener question as requested at the end of this
• 6:32
  Speaker 2: week's five minute of Friday Let's Go. So, I've been
• 6:35
  Speaker 2: upping up my mileage as a runner and have a
• 6:37
  Speaker 2: great coach, but I continue to struggle with post long
• 6:40
  Speaker 2: run energy as a woman in my early fifties. Everything
• 6:44
  Speaker 2: is in a new season that I'm still learning and
• 6:46
  Speaker 2: would love any insights you might have on how to
• 6:49
  Speaker 2: avoid the serious post run bonk. I need to be
• 6:52
  Speaker 2: able to get stuff done later in the day after
• 6:55
  Speaker 2: a ten mile run. Thanks as always, love your podcast
• 6:58
  Speaker 2: and your awesome guests. All cheers, Christine, Oh, Christine the man.
• 7:05
  Speaker 2: The hassle of just wanting to be able to do
• 7:07
  Speaker 2: everything at all times. Well, first of all, it's entirely
• 7:10
  Speaker 2: understandable that you're tired after an effort like that. You're
• 7:13
  Speaker 2: doing a hard thing, and it is also understandable that
• 7:17
  Speaker 2: you don't want your entire day to be a wash.
• 7:20
  Speaker 2: After the fact, I'm going to tell you something that
• 7:23
  Speaker 2: might be frustrating. You're going to need some downtime before
• 7:27
  Speaker 2: you get back into the swing of things with everything
• 7:30
  Speaker 2: else that you want to accomplish. It is pretty signature
• 7:33
  Speaker 2: for me to come back from a long run and
• 7:35
  Speaker 2: spend forty five minutes and a pair of Norma tech boots,
• 7:39
  Speaker 2: or if I have the bandwidth and feel like I
• 7:41
  Speaker 2: can do it, take a nap, just really take from
• 7:44
  Speaker 2: the end of the run until maybe twelve one if
• 7:48
  Speaker 2: I'm done with my run by ten as time for myself.
• 7:51
  Speaker 2: And what that does is it holistically gives back to
• 7:54
  Speaker 2: me so that I then feel capable to get up
• 7:58
  Speaker 2: and do something. Now, you bring up a good point,
• 8:01
  Speaker 2: and that is nutrition and fueling. Yes, that will certainly
• 8:05
  Speaker 2: impact your energy levels and what you feel capable of
• 8:07
  Speaker 2: doing on the run and off the run. So make
• 8:11
  Speaker 2: sure you're giving your body the carbohydrates that it needs
• 8:14
  Speaker 2: to really fuel for that big effort and then bigger
• 8:18
  Speaker 2: than that when you're done with the run, make sure
• 8:20
  Speaker 2: you're getting in that appropriate protein to carbohydrate ratio to
• 8:24
  Speaker 2: replenish the muscles and give your body the essential fuel.
• 8:29
  Speaker 2: As a reminder, the typical ideal post run carb to
• 8:32
  Speaker 2: protein ratio is either three to one or four to one,
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  Speaker 2: and that's grams of carbs to protein and that will
• 8:38
  Speaker 2: help to efficiently replenish the glycugen stores and repair muscle damage.
• 8:43
  Speaker 2: As a note, that recommendation comes from the International Society
• 8:46
  Speaker 2: of Sports Nutrition. Some super simple things you can intake
• 8:50
  Speaker 2: that hit this ratio chocolate milk, greek yogurt with berries,
• 8:55
  Speaker 2: or honey smoothie that has banana and oats and protein powder,
• 8:59
  Speaker 2: but bigger than that. If you're thinking more savory, lean
• 9:03
  Speaker 2: into grilled chicken breast and sweet potatoes, or maybe salmon
• 9:06
  Speaker 2: and quinoa. I am a huge fan of some sort
• 9:10
  Speaker 2: of post run bagel egg sandwich moment, but these are
• 9:14
  Speaker 2: loose recommendations, of course. To get exactly what it is
• 9:18
  Speaker 2: that you need for your body, always make sure to
• 9:20
  Speaker 2: talk to an expert one on one, and remember that
• 9:24
  Speaker 2: food is fuel and so we need it to do
• 9:27
  Speaker 2: all the things that we want to do, including the
• 9:29
  Speaker 2: things that happen well after the movement is done. Make
• 9:34
  Speaker 2: sure you're following along with Hurdle over on social It's
• 9:36
  Speaker 2: at Hurdle podcast at MLA body. I got a really
• 9:39
  Speaker 2: great crop of five minute Friday listener questions last week,
• 9:42
  Speaker 2: and I want you, yes you listening to this right now,
• 9:45
  Speaker 2: to send me one that maybe I'll answer in next
• 9:49
  Speaker 2: week's episode.
• 9:50
  Speaker 1: So shoot me a DM or an email.
• 9:52
  Speaker 2: The email is hello at Hurdle dot us and I
• 9:57
  Speaker 2: can't wait to hear from you another hurdle conquered. Catch
• 10:01
  Speaker 2: you guys next time