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5-MINUTE FRIDAY: The Powerful Perk of Repetition · Hurdle with Emily Abbate

• 0:16
  Speaker 1: Hey, everyone, Emily here, you are listening to another episode
• 0:20
  Speaker 1: of Five Minute Friday from Hurdle. Hello, Hello, guys, I
• 0:26
  Speaker 1: have some I have some exciting news coming to the
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  Speaker 1: show soon, but I want to let you know that
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  Speaker 1: for the next two weeks, if you are listening to
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  Speaker 1: this in real time, I'm going on a season break.
• 0:40
  Speaker 1: I haven't been on one at all this year, so
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  Speaker 1: a little bit of a summer reprieve, if you will.
• 0:48
  Speaker 1: The show will be back, and it'll be back with
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  Speaker 1: a vengeance on June twenty third, when, as I've alluded to,
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  Speaker 1: I have some exciting news to bring all of you.
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  Speaker 1: I am feeling really purposeful right now, really excited right now,
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  Speaker 1: really intentional. Right now, I am I always feel at
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  Speaker 1: the beginning of a new training cycle. Right now I'm
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  Speaker 1: gearing up for the Sydney Marathon. And what I love
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  Speaker 1: about my chosen sport is that it brings to me
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  Speaker 1: a schedule. It brings to me the opportunity to really
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  Speaker 1: dial in, and I see that really have a ripple
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  Speaker 1: effect in so many things that I have going on.
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  Speaker 1: I feel like I can be more organized with my thoughts.
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  Speaker 1: I'm really intentional about the things that I'm giving my
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  Speaker 1: energy to I am prioritizing myself, not only because I
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  Speaker 1: know that I want to feel a certain way and
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  Speaker 1: I need to be capable to show up and do
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  Speaker 1: the training that's on my calendar, but also I'm making
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  Speaker 1: choices that are in purpose, on purpose, I'm making choices
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  Speaker 1: that really serve of my highest self, and that feels
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  Speaker 1: it feels really good. I had this thought on my
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  Speaker 1: run this morning. I have to do my long run
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  Speaker 1: today because I am heading to Miami this weekend, and
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  Speaker 1: you know, I'm not about to do a long run
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  Speaker 1: in the Miami humidity. I digress. On my run this morning,
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  Speaker 1: I have this thought that we become better at the
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  Speaker 1: things that we do repeatedly. We become better at the
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  Speaker 1: things that we do repeatedly, and that is really illuminating
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  Speaker 1: if you give it some air to think. Okay, for instance,
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  Speaker 1: in that moment, I had this thought while I'm running,
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  Speaker 1: if I run more, the point of a training cycle
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  Speaker 1: is that you increase the mileage, you accrue more time
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  Speaker 1: on feet, which gets you better and more prepared to
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  Speaker 1: tackle the inevitable challenge ahead. But this is bigger than running, right,
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  Speaker 1: If you spend more time writing, you'll become a better writer.
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  Speaker 1: If you spend more time reading, you'll become a better reader.
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  Speaker 1: If you spend more time figuring out how to hack quaud,
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  Speaker 1: you'll be better at using AI. If you spend more
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  Speaker 1: time learning how to do needle point, soon you will
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  Speaker 1: be a pro. You get what I'm saying. It also
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  Speaker 1: is illuminating if you think about it in the context
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  Speaker 1: of what are you spending time doing that actually isn't
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  Speaker 1: serving you. If you are spending day after day allowing
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  Speaker 1: anxious thoughts to guide your decision making process, well, unfortunately,
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  Speaker 1: you're becoming better at that. If you are spending day
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  Speaker 1: after day in the same job that you don't necessarily love,
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  Speaker 1: but you're giving that your energy, you're probably getting better
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  Speaker 1: at that job, but not necessarily improving on the happiness meter. Yeah,
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  Speaker 1: so that is what I wanted to bring to the
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  Speaker 1: fee this week for five Minute Friday. What are you
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  Speaker 1: pouring into and are you pouring into the things that
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  Speaker 1: you genuinely want to be better at. A really resonant
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  Speaker 1: thought that I had on my birthday in the morning
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  Speaker 1: was that I get to decide what my words for
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  Speaker 1: the year are going to be. And right now, if
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  Speaker 1: the three words that I feel like are really powering
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  Speaker 1: the year thus far, whether or not I like it
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  Speaker 1: aren't super resonant with where I want to go. Then
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  Speaker 1: now I have the choice to step into the words,
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  Speaker 1: the actions, the habits and behaviors that make the three
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  Speaker 1: words that sum up the next six months, three words
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  Speaker 1: that I can be really proud of. So I'll say
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  Speaker 1: it one more time. You get better at the things
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  Speaker 1: that you do repeatedly, and I am choosing to repeat
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  Speaker 1: the behaviors, the habits, the actions, the things that are
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  Speaker 1: in service of the woman that I want to be,
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  Speaker 1: a woman that makes me proud, A woman who, when
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  Speaker 1: she is by herself, can feel truly comfortable with her
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  Speaker 1: internal dialogue, knowing that if you were to put it
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  Speaker 1: on a loud speaker tomorrow, hey, I want to be
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  Speaker 1: I want to be all that concerned. Yeah, oh man,
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  Speaker 1: thirty eight and feeling great. What a birthday week. All
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  Speaker 1: of you are so sweet to me and my messages
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  Speaker 1: and over email, and I appreciate all of your kind notes.
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  Speaker 1: So those are my thoughts, and I already offered you
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  Speaker 1: a little bit of a listener prompt, so that means
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  Speaker 1: now we can segue and do a listener question, Hey, Emily,
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  Speaker 1: I would love your opinion on proper post marathon recovery.
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  Speaker 1: Should I take a week off of running? Can I
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  Speaker 1: cross train by biking? And said, when can I resume
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  Speaker 1: a more regular running schedule between finishing the race and
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  Speaker 1: starting to prepare for the next one. It seems like
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  Speaker 1: there is a lot of answers to this question online,
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  Speaker 1: but nothing consistent. And I'm afraid of losing my fitness,
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  Speaker 1: but also recognize that I probably need some rest. Could
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  Speaker 1: that just look like reduced mileage so I don't need
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  Speaker 1: to stop entirely. What are your thoughts and what do
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  Speaker 1: you do? Thank you so much for your help and
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  Speaker 1: the podcast and the newsletter. Best Joan Oh Joan, Well,
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  Speaker 1: first of all, I want to say how you feel
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  Speaker 1: is entirely understandable. You worked really hard and so you
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  Speaker 1: want to keep up that fitness and that is commendable.
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  Speaker 1: And congrats on the marathon. Such an incredible achievement. You
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  Speaker 1: should be so so proud. So again, your question is
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  Speaker 1: a common one, and your spot on the internet is
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  Speaker 1: truly full of conflicting advice, and the fitness fomo is
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  Speaker 1: really normal. With that said, here's my take on the
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  Speaker 1: best way to navigate take the time. You just did
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  Speaker 1: a very hard thing, which is commendable, and your body
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  Speaker 1: likely needs a little bit of a break. I promise
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  Speaker 1: you you will not lose all of your fitness, so
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  Speaker 1: I typically take off at least two weeks from running.
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  Speaker 1: Your muscles what happens when you run a marathon, they
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  Speaker 1: have lots of little micro tears in there. It's normal,
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  Speaker 1: nothing to worry about. But your immune system is also
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  Speaker 1: temporarily suppressed. Your joints took a massive beating. So you
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  Speaker 1: need to give yourself this window and not think of
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  Speaker 1: it as an opportunity to lose fitness. Rather, you're giving
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  Speaker 1: yourself a gift. You're giving your body the space to
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  Speaker 1: actually absorb the fitness that you just built. Now you ask,
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  Speaker 1: can I cross trained by biking instead? Of course, yes, absolutely,
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  Speaker 1: but caveat keep it flush, not fitness. I want low resistance,
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  Speaker 1: easy cycling. If you must, keep spinning late and easy,
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  Speaker 1: and avoid things like hills or really intense spin glasses
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  Speaker 1: if you must. The last thing you want to do
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  Speaker 1: is put yourself at a disadvantage by trying to get
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  Speaker 1: back into the swing of things too fast. Think about
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  Speaker 1: your future self think about how you can set yourself
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  Speaker 1: up best for what is to come, and understand that
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  Speaker 1: this is an opportunity to maybe reclaim some other great
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  Speaker 1: things in your life. Spend time with friends and family
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  Speaker 1: instead of spending hours running every week. Take a nice
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  Speaker 1: neighborhood walk, try new things. You get the gist. It
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  Speaker 1: is okay to take a deep breath, take a little
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  Speaker 1: bit of downtime, and I promise you the fitness will
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  Speaker 1: be there when you get back to it. Ask me
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  Speaker 1: your question, send me a note over at Hello at
• 8:19
  Speaker 1: hurdle dot us. Thanks so much for joining me for
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  Speaker 1: season twenty of the show, and as always, I am
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  Speaker 1: looking for your tags over on social media. I am
• 8:28
  Speaker 1: over at Hurdle Podcast and at Emily a Body Another
• 8:32
  Speaker 1: hurdle Conquered. Catch you guys next time.