Latest / Hurdle with Emily Abbate / HURDLE LIVE! Answering ~All~ Of Your Running Questions

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HURDLE LIVE! Answering ~All~ Of Your Running Questions · Hurdle with Emily Abbate

• 0:00
  Speaker 1: It's not about how far you have to go, It's
• 0:02
  Speaker 1: about how far you've come and continuing to just let
• 0:04
  Speaker 1: yourself know like I can do it.
• 0:20
  Speaker 2: Hey everyone, Emily A Body here, come to you live
• 0:22
  Speaker 2: from the AG studio.
• 0:25
  Speaker 3: I am so so excited to bring you a special
• 0:28
  Speaker 3: edition of the show this week. You are listening to Hurdle,
• 0:33
  Speaker 3: a wellness focused podcast where I connect with everyone from
• 0:36
  Speaker 3: your favorite athletes to top experts and industry CEOs about
• 0:39
  Speaker 3: their highest highs, toughest moments, and everything in between. We
• 0:43
  Speaker 3: all go through hurdles in life, and my goal for
• 0:46
  Speaker 3: these discussions is to empower you to better navigate yours
• 0:50
  Speaker 3: and move with intentions so that you can stride towards
• 0:53
  Speaker 3: your own big potential and of course have some fun
• 0:56
  Speaker 3: along the way. Now, like I said, today's episode super special,
• 1:00
  Speaker 3: and that's because it was recorded live at the Chicago Marathon.
• 1:05
  Speaker 2: Thanks to my friends at Tracksmith for having me to.
• 1:08
  Speaker 3: Their pop up inside of the Chicago Athletic Association. I
• 1:11
  Speaker 3: had such an amazing time getting to hang out with
• 1:14
  Speaker 3: some of you Hurdler's irl. Today's discussion is answering some
• 1:19
  Speaker 3: of your top questions about running. I put out a
• 1:23
  Speaker 3: poll or a questions box. I zoom on the socials
• 1:27
  Speaker 3: not all that long ago to get some of your
• 1:28
  Speaker 3: top questions, and we answered them.
• 1:31
  Speaker 2: And by we, I mean I can thank my guests.
• 1:34
  Speaker 3: For the show at Cierra Lucas. She's a TV journalist.
• 1:37
  Speaker 3: She's also a trainer and nutrition coach, and congratulations to her.
• 1:41
  Speaker 3: She ran conquered the Chicago Marathon on Sunday and also
• 1:46
  Speaker 3: Phoenix Alazam.
• 1:48
  Speaker 2: She is an athlete.
• 1:49
  Speaker 3: She's a relatively new mom, a certified personal trainer, and
• 1:52
  Speaker 3: the founder of Victory Run Club. So I was in
• 1:55
  Speaker 3: some great company to answer your top running questions. We
• 1:59
  Speaker 3: talk about every thing, gosh, from running safety and nutrition
• 2:03
  Speaker 3: to how to just start, which is a question I get.
• 2:06
  Speaker 2: All of the time. We have a lot of laughs
• 2:09
  Speaker 2: along the way, so much goodness.
• 2:10
  Speaker 3: I do at one point go out to audience questions,
• 2:13
  Speaker 3: which I make sure to reiterate on my microphone so
• 2:16
  Speaker 3: that you make sure to get the audio for that,
• 2:18
  Speaker 3: so have a little bit of patience.
• 2:20
  Speaker 2: But the quality on.
• 2:21
  Speaker 3: This is excellent, the conversation is excellent, and again so
• 2:25
  Speaker 3: grateful for the opportunity to pop up in Chicago. Like
• 2:28
  Speaker 3: I said in Monday's episode, with Jordan Larson. I huge,
• 2:31
  Speaker 3: huge congratulations to everyone.
• 2:32
  Speaker 2: That was out there.
• 2:33
  Speaker 3: And if you have any other questions that we don't
• 2:35
  Speaker 3: answer in this episode, because it would be impossible for
• 2:38
  Speaker 3: us to sit down to answer all of them, the
• 2:40
  Speaker 3: one swoop I would love to hear them. Feel free
• 2:43
  Speaker 3: to call in to Hurdle's voicemail and leave me a
• 2:47
  Speaker 3: voice message. The link to do that is in the
• 2:49
  Speaker 3: show notes. With that, let's get to hurdling.
• 3:09
  Speaker 2: You may know me. My name's Emily Body.
• 3:11
  Speaker 3: I'm the host of a show called Hurdle, and I
• 3:14
  Speaker 3: see a few hurdlers in the audience, so I'm so,
• 3:17
  Speaker 3: so so excited to.
• 3:18
  Speaker 2: Have you here.
• 3:20
  Speaker 3: For those of you that don't know about Hurdle, Hurdle
• 3:21
  Speaker 3: is a wellness focused podcast where I talk to everyone
• 3:24
  Speaker 3: from elite athletes to CEOs entrepreneurs about their highest highs
• 3:28
  Speaker 3: and toughest moments. And we're here popping up at the
• 3:31
  Speaker 3: Chicago Marathon this weekend.
• 3:33
  Speaker 2: Let's give a round of a plast for the marathon
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  Speaker 2: or to borrow.
• 3:37
  Speaker 3: To have a little discussion about questions that we have
• 3:40
  Speaker 3: about running right which we have a lot of them.
• 3:43
  Speaker 3: It doesn't matter if you're a total newbie, if you're
• 3:46
  Speaker 3: a veteran, we all go through all the same things.
• 3:49
  Speaker 3: I'll never forget. I had a conversation once, I think
• 3:53
  Speaker 3: it was with Ayisha Proutleer, who I actually ran into
• 3:55
  Speaker 3: on my way over here on the street, and she
• 3:58
  Speaker 3: said that one of the biggest misconcerts that we hear
• 4:01
  Speaker 3: from new runners is that they think that expert runners,
• 4:04
  Speaker 3: like are pro runners, pro athletes, don't have any of
• 4:06
  Speaker 3: the same problems that we have as newbies, right, and
• 4:09
  Speaker 3: that is not true at all. In fact, they struggle
• 4:12
  Speaker 3: with a lot of the same stuff that the rest
• 4:13
  Speaker 3: of us struggle with. So I do want to say
• 4:16
  Speaker 3: thank you to all of you for coming out here today.
• 4:18
  Speaker 3: I'm so excited to have you and I'm so excited
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  Speaker 3: to just kind of have an open conversation about all
• 4:23
  Speaker 3: the stuff that we all deal with on the regular.
• 4:26
  Speaker 3: So before we get into it, let's give a round
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  Speaker 3: of applause for my lovely panelists that are joining me
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  Speaker 3: here today. I've got Sierra Lucas and Phoenix Alaxam.
• 4:41
  Speaker 2: I will let these ladies introduce themselves.
• 4:44
  Speaker 3: I know you know a thing or two about using
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  Speaker 3: a microphone, So Sierra talk to me.
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  Speaker 4: Hi everybody. Thank you so much for having me. Emily.
• 4:52
  Speaker 4: Good to see all of you. My name is Sierra
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  Speaker 4: Lucas full time.
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  Speaker 5: I'm a TV journalist currently based in Columbus, Ohio. Also
• 5:00
  Speaker 5: a certified trainer. I've run one full marathon. Tomorrow will
• 5:04
  Speaker 5: be my second. Thank you U six half marathons. Used
• 5:10
  Speaker 5: to be RELLI into CrossFit. I'm a certified coach for
• 5:13
  Speaker 5: CrossFit and group fitness and a nutrition coach. So fitness
• 5:16
  Speaker 5: is a huge passion of mine. And for my TV work,
• 5:20
  Speaker 5: I do health journalism, so I have a wellness segment
• 5:23
  Speaker 5: and I also speak to experts when it comes to doctor, psychiatrist, nutritionists,
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  Speaker 5: always staying on top of the latest health trends and
• 5:31
  Speaker 5: it's my life and passion.
• 5:33
  Speaker 2: Thank you so much for being here.
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  Speaker 3: Sierra actually reached out to me and met me at
• 5:38
  Speaker 3: a wee work when she was visiting New York.
• 5:40
  Speaker 4: Was it's like, so you two years ago, twenty nineteen.
• 5:42
  Speaker 2: Cold call, and I'll now look at us here. Life
• 5:45
  Speaker 2: was different.
• 5:47
  Speaker 3: Life was very very different, Okay, and then Phoenix, tell
• 5:50
  Speaker 3: us a little bit about yourself.
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  Speaker 2: Hey, everybody, thanks for having me, Emily. Thank you so much.
• 5:54
  Speaker 1: I'm Phoenix. Alazam. I am a health and fitness coach.
• 5:58
  Speaker 1: I've been personal training now for over seven years, also
• 6:02
  Speaker 1: an athlete and a new mom. I've done over six
• 6:05
  Speaker 1: marathons and six full ultra relays, so very passionate about running.
• 6:10
  Speaker 1: I've kind of started from just a normal background of
• 6:13
  Speaker 1: just you know, being a dancer, being an artist. You know,
• 6:16
  Speaker 1: I've done so many different things, but running, I feel like,
• 6:19
  Speaker 1: is one thing that you know a lot of people
• 6:21
  Speaker 1: can relate to, no matter what aspects of life that
• 6:23
  Speaker 1: you do. So I just really really love helping people
• 6:27
  Speaker 1: get better at their running through strength and through fitness
• 6:30
  Speaker 1: and through nutrition.
• 6:31
  Speaker 2: So that's ultimately like what I like to do.
• 6:33
  Speaker 1: So nutrition is my passion, and I feel like if
• 6:36
  Speaker 1: you can really tackle and own in on that, then
• 6:39
  Speaker 1: you can really have a much stronger run to I
• 6:41
  Speaker 1: just basing it from the core.
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  Speaker 2: So that's me and that's kind of what I am
• 6:45
  Speaker 2: all about.
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  Speaker 3: Well, thank you so much for joining me here to
• 6:49
  Speaker 3: talk about the questions that we have about running. And
• 6:51
  Speaker 3: I got a lot of them when I asked for
• 6:54
  Speaker 3: some feedback on the socials. So I want to kick
• 6:58
  Speaker 3: us off today by starting with the first question that
• 7:02
  Speaker 3: I get from almost every single person in my DMS.
• 7:07
  Speaker 3: How do I run? Sounds like so simple, right, like
• 7:10
  Speaker 3: how do I run? Like?
• 7:11
  Speaker 2: What do I do? I don't feel like I can
• 7:13
  Speaker 2: do it. I can't run well.
• 7:14
  Speaker 3: The thing is, as many of you know, because many
• 7:16
  Speaker 3: of you associate in that way, is that you can.
• 7:19
  Speaker 3: You just need to believe that you can. So I
• 7:21
  Speaker 3: would love to know how do I run? Right that
• 7:24
  Speaker 3: classic beginner question when you started running, Sierra, do.
• 7:28
  Speaker 2: You can you relate with that? Did you feel like
• 7:30
  Speaker 2: it was absolutely impossible for you?
• 7:32
  Speaker 4: I absolutely can. I was just telling Phoenix that.
• 7:35
  Speaker 5: I really feel like I was late to the game
• 7:37
  Speaker 5: when it came to running. I didn't start till I
• 7:39
  Speaker 5: was in college to start recreational running. And as cliche
• 7:42
  Speaker 5: as it sounds, it really has just been one step
• 7:45
  Speaker 5: in front of the others, starting with a baseline of
• 7:48
  Speaker 5: how far can I go without dropping to the ground,
• 7:51
  Speaker 5: and then keep going and kind of building your endurance
• 7:55
  Speaker 5: and then really getting into like the nitty gritty details
• 7:58
  Speaker 5: and technical things of how be a good runner. But
• 8:01
  Speaker 5: I think the first step is just it's such.
• 8:03
  Speaker 4: A mental game.
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  Speaker 5: You just need to decide to lace up your sneakers
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  Speaker 5: and get out the door and then you're a runner.
• 8:08
  Speaker 3: And then you're a runner. What about you when you
• 8:10
  Speaker 3: started running? Did it feel absolutely impossible or did it
• 8:12
  Speaker 3: come more easy to you? Oh?
• 8:14
  Speaker 2: Yeah, so you know, for me, it was a little easy.
• 8:16
  Speaker 2: For me.
• 8:17
  Speaker 1: I wasn't always a fast runner, but I always had
• 8:20
  Speaker 1: the passion for it. I would say I got into
• 8:22
  Speaker 1: running when I was nine. I have an older sister.
• 8:25
  Speaker 1: We were very competitive, and I beat her in a
• 8:27
  Speaker 1: race and I realized it was the only thing I
• 8:29
  Speaker 1: was better at her.
• 8:30
  Speaker 2: So I was like, you know what, I'm gonna take
• 8:31
  Speaker 2: it and run with it. So literally, So.
• 8:34
  Speaker 1: It's always really been that mind over matter, just like
• 8:37
  Speaker 1: knowing like, okay, running is my thing. I may not
• 8:39
  Speaker 1: be good at it, but I love it. I love
• 8:41
  Speaker 1: the way it makes me feel. So as long as
• 8:42
  Speaker 1: I stay positive, that is what it's going to be.
• 8:45
  Speaker 1: The most important thing is staying positive. It's not about
• 8:48
  Speaker 1: how far you have to go. It's about how far
• 8:50
  Speaker 1: you've come and continuing to just let yourself know like
• 8:53
  Speaker 1: I can do it, I can do it.
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  Speaker 2: So it always starts with the mind.
• 8:56
  Speaker 1: So for me, I've always had a very strong, disciplined mind,
• 8:59
  Speaker 1: So I think that has been easy for me. But
• 9:02
  Speaker 1: now putting that one foot in front of the other,
• 9:04
  Speaker 1: that's the challenge. And that's where you figure out, like
• 9:06
  Speaker 1: she said, Sierra, the nitty gritty and like becoming a
• 9:10
  Speaker 1: good runner, you figure out that later, but first you
• 9:13
  Speaker 1: got to get your mind right.
• 9:14
  Speaker 3: Yeah, I love that word that we often hear in running. Right, Well,
• 9:19
  Speaker 3: she's a really good runner. I'm a really good I
• 9:22
  Speaker 3: don't know, I'm not a good runner.
• 9:24
  Speaker 2: Right. How often do we use that sentence?
• 9:26
  Speaker 3: And the thing is is that that word good is
• 9:28
  Speaker 3: so interpretive, right, And you get to make that definition
• 9:32
  Speaker 3: for yourself.
• 9:32
  Speaker 2: Like we each go out.
• 9:33
  Speaker 3: All the time and we'll say, like, oh, I had
• 9:35
  Speaker 3: a good run, But what makes it a good run?
• 9:37
  Speaker 3: A good run can be defined in so many different ways, right,
• 9:39
  Speaker 3: A good run could be I went out and I
• 9:41
  Speaker 3: didn't feel pain today, or I went out and I
• 9:45
  Speaker 3: ran the whole root, or heck, I went out right, Like,
• 9:48
  Speaker 3: sometimes we have to take a step back and say
• 9:51
  Speaker 3: to ourselves, wow, Like I have the opportunity every time
• 9:54
  Speaker 3: that I lace up to define what good looks like
• 9:56
  Speaker 3: for me today, and that might look different today or
• 10:00
  Speaker 3: some of you tomorrow than it did the other day.
• 10:02
  Speaker 3: And that's totally totally fine. Okay, so beginners, all of
• 10:06
  Speaker 3: us at one point obviously now a couple of marathons
• 10:09
  Speaker 3: between all of us under our belt.
• 10:11
  Speaker 2: Another question that came in was when did.
• 10:14
  Speaker 3: You know that you wanted to run a marathon for
• 10:17
  Speaker 3: the first time?
• 10:18
  Speaker 2: When did you know? Siah?
• 10:20
  Speaker 5: I think I knew after my second half marathon, because
• 10:24
  Speaker 5: I was crazy enough to do it again, and it
• 10:27
  Speaker 5: had to be like either back to back a couple
• 10:29
  Speaker 5: of weeks or maybe a month after, and I kind
• 10:32
  Speaker 5: of just told myself, Okay, you know, let's just double it.
• 10:35
  Speaker 5: And I also became really involved in the nonprofit Girls
• 10:38
  Speaker 5: on the Run if you're familiar with that. I was
• 10:40
  Speaker 5: a coach for that group, where it's an after school
• 10:43
  Speaker 5: program with elementary school girls, and trained them to do
• 10:46
  Speaker 5: a five k. And they were so intimidated to run
• 10:49
  Speaker 5: a five k because I mean, they're like four feet tall,
• 10:52
  Speaker 5: eight years old. It is like a journey. It's a
• 10:55
  Speaker 5: marathon for them. And while I was their coach training
• 10:58
  Speaker 5: them to do a five k, I just I felt
• 11:00
  Speaker 5: like I needed to do more myself. I'm like, I'm
• 11:02
  Speaker 5: motivating them to do more. Why don't I train for
• 11:05
  Speaker 5: the next thing, and for me, that was a marathon.
• 11:08
  Speaker 3: And you're, I mean, you're a handful of marathons in now,
• 11:11
  Speaker 3: so do you even remember recall what it felt like
• 11:13
  Speaker 3: before signing up for your first one? Oh?
• 11:15
  Speaker 1: Yeah, no, I definitely remember the exact moment. I was
• 11:18
  Speaker 1: twelve years old. I was, yeah, very old. I was
• 11:23
  Speaker 1: twelve years old. I was on a Greyhound bus in
• 11:25
  Speaker 1: from New York City. It was right after nine to
• 11:27
  Speaker 1: eleven happened, and so I was like maybe a month later,
• 11:29
  Speaker 1: I was living there, and I remember just seeing like
• 11:33
  Speaker 1: the marathon going down was like passing eighteenth Street in Chinatown,
• 11:37
  Speaker 1: and I remember just like asking, like my mom, like
• 11:39
  Speaker 1: you know what is this? And then we said, you know,
• 11:41
  Speaker 1: it's the marathon. I'm like, well why are people running?
• 11:43
  Speaker 1: And like, well for many reasons, you know, for loved
• 11:45
  Speaker 1: ones they've lost, or to raise money, to raise awareness.
• 11:48
  Speaker 1: And I just remember being on that bus being like
• 11:51
  Speaker 1: I have to do this, like I need to do this.
• 11:54
  Speaker 1: So but I was too young. So I actually started
• 11:56
  Speaker 1: training when I was fifteen, and then I ran my
• 11:58
  Speaker 1: first marathon at sixteen, but I had to wait those
• 12:01
  Speaker 1: three years to like get to be old enough. So
• 12:03
  Speaker 1: it was so much just anxious and anxiety like and
• 12:06
  Speaker 1: like excitement built up and I signed up with the
• 12:08
  Speaker 1: Leukemia Research Foundation and raised all the money I need
• 12:12
  Speaker 1: to within like two days, and I was super excited.
• 12:14
  Speaker 1: And ever since then, I just kind of amplified my
• 12:17
  Speaker 1: love for running, and I just felt like once I
• 12:19
  Speaker 1: finished it that I was unstoppable.
• 12:22
  Speaker 3: You're one of those whiz kids that we see on
• 12:23
  Speaker 3: the course that were like I wish.
• 12:25
  Speaker 2: Are they were they allowed to be here? Are you good?
• 12:30
  Speaker 2: Like that was twenty years ago? So well, I mean
• 12:34
  Speaker 2: I said, where's your mom? Just now speaking speaking you?
• 12:37
  Speaker 2: You have a relatively new babe.
• 12:39
  Speaker 3: Yes, how has being a mom impacted maybe the way
• 12:44
  Speaker 3: that you see sport?
• 12:46
  Speaker 2: Wow?
• 12:47
  Speaker 1: Well, definitely it humbles you. You know, it definitely takes
• 12:51
  Speaker 1: you back down to your basics. And I would say,
• 12:53
  Speaker 1: you know, before I had my child or my son,
• 12:56
  Speaker 1: you know, I was just I felt like unstoppable, like
• 12:59
  Speaker 1: you know, nothing's going to break me down. And then
• 13:01
  Speaker 1: you know, you go through this experience of giving birth
• 13:04
  Speaker 1: and it's amazing, and you know you still feel unstoppable
• 13:07
  Speaker 1: and incredible, but then your body's different. So I would
• 13:09
  Speaker 1: say the biggest thing is like, he's my motivating factor
• 13:12
  Speaker 1: to like be strong and to you know, not get
• 13:15
  Speaker 1: so hard on myself and you know, slack off. But
• 13:17
  Speaker 1: then also just like you know, having to start from
• 13:19
  Speaker 1: scratch again of running and it's it's a humbling experience.
• 13:23
  Speaker 1: I would say it's humbling, it's motivating. But he's definitely
• 13:27
  Speaker 1: my wise because when he sees me working out and
• 13:29
  Speaker 1: kind of training again, he gets so excited and motivated
• 13:31
  Speaker 1: that I'm like, I just can't wait till you're out
• 13:33
  Speaker 1: here with.
• 13:33
  Speaker 3: Me, you know, So he'll be running a marathon at sixteen,
• 13:36
  Speaker 3: I think so, I think so good role model? Right, well,
• 13:39
  Speaker 3: I mean what you're speaking about, I uh, it's no
• 13:42
  Speaker 3: secret to anyone.
• 13:43
  Speaker 2: Am very single and without a child.
• 13:45
  Speaker 3: But what I will say is that this reminds me
• 13:48
  Speaker 3: of what I have dealt with when it comes to injury.
• 13:50
  Speaker 3: Which raise your hand in the room if you've been
• 13:52
  Speaker 3: injured before, right, love, well, mad love going to the
• 13:55
  Speaker 3: back of the room.
• 13:56
  Speaker 2: So listen.
• 13:57
  Speaker 3: It is a hard place to be, right And so
• 13:59
  Speaker 3: we're talking about you know, getting back on the horse,
• 14:01
  Speaker 3: getting back to being active and whatnot. It can be
• 14:03
  Speaker 3: really frustrating, so so many questions that came in over
• 14:07
  Speaker 3: on social the question how do you deal with injury
• 14:10
  Speaker 3: as a runner. It's tough, right, and like we just
• 14:13
  Speaker 3: said not that long ago, every day you have an
• 14:15
  Speaker 3: opportunity to redefine what good means, right, and especially when
• 14:19
  Speaker 3: you're injured, that is something that you really have to
• 14:22
  Speaker 3: take to step back and think about. So to answer
• 14:25
  Speaker 3: the question, how do you navigate injury as a runner?
• 14:27
  Speaker 3: Have you ever been injured as a runner? Talk to
• 14:29
  Speaker 3: me about what that experience was.
• 14:30
  Speaker 5: Like my first marathon, I experienced injury because of overtraining.
• 14:35
  Speaker 4: I was new.
• 14:37
  Speaker 5: I was so eager to have my first marathon under
• 14:40
  Speaker 5: my belt, and in hindsight, I can recognize how many
• 14:43
  Speaker 5: stress factors I had going on in my life, with
• 14:46
  Speaker 5: my job, with personal relationships. There was so much going on,
• 14:50
  Speaker 5: but I was so dedicated to making sure I at
• 14:53
  Speaker 5: least did the marathon. I remember suspending my training in
• 14:56
  Speaker 5: like the middle of the summer. Then I caught this
• 14:59
  Speaker 5: second wave of energy, so I tried to make up
• 15:03
  Speaker 5: for what I missed, ended up overtraining injuring myself. By
• 15:06
  Speaker 5: the time I crossed that finish line, I was limping.
• 15:09
  Speaker 5: I burst into tears in my Dad's arms. I was
• 15:12
  Speaker 5: happy it was over, but I was hurt, and it
• 15:15
  Speaker 5: was really just a lesson of no one to take
• 15:18
  Speaker 5: a break, no one to rest something you know you're
• 15:21
  Speaker 5: learning now, Emily, and.
• 15:23
  Speaker 4: Then ask for help.
• 15:24
  Speaker 5: This second training cycle has been so different from me.
• 15:28
  Speaker 4: I hired a coach.
• 15:29
  Speaker 5: I have someone looking after me and my workouts and
• 15:32
  Speaker 5: checking in with myself of how I'm feeling and making
• 15:35
  Speaker 5: adjustments when need be.
• 15:37
  Speaker 3: Yeah, And I think that that is something that so
• 15:39
  Speaker 3: many of us, like running is our at times, like
• 15:41
  Speaker 3: our sense of independence, right, And so when you can't
• 15:44
  Speaker 3: do it, you can't move your body how you hope
• 15:46
  Speaker 3: to move your body, You're like, wow, like, what what's
• 15:51
  Speaker 3: my purpose?
• 15:51
  Speaker 2: What's my why? What am I doing?
• 15:53
  Speaker 3: But really, I would say that sometimes being injured is
• 15:55
  Speaker 3: that opportunity to come back to that question and to
• 15:57
  Speaker 3: answer that question again for yourself. And also something that
• 16:00
  Speaker 3: you talked about that I think is so important is
• 16:02
  Speaker 3: the idea of asking for help.
• 16:04
  Speaker 2: Right. That's hard.
• 16:06
  Speaker 3: Asking for help is really hard, and it's really frustrating,
• 16:09
  Speaker 3: and again all that anxiety.
• 16:11
  Speaker 2: So I can certainly say I've been.
• 16:13
  Speaker 3: Navigating coming back from a little bit of a muscle
• 16:15
  Speaker 3: strain myself and trying to figure out like who to
• 16:19
  Speaker 3: ask for help, how to get over myself, how to
• 16:21
  Speaker 3: like put myself out there and be vulnerable in a
• 16:24
  Speaker 3: way that we want to be strong and we want
• 16:26
  Speaker 3: to be like superman or superwoman or whoever you want
• 16:29
  Speaker 3: to identify with, but sometimes you just got to kind
• 16:31
  Speaker 3: of like throw your hands up in the air and
• 16:33
  Speaker 3: trust the process. So on the injury note, what would
• 16:36
  Speaker 3: you what advice would you give to someone who's struggling
• 16:39
  Speaker 3: with being injured and not being able to move their
• 16:42
  Speaker 3: body how they want to phoenix.
• 16:44
  Speaker 1: Oh yeah, totally, I've been there, so I relate to this.
• 16:47
  Speaker 1: I think it's the best thing that you can do
• 16:49
  Speaker 1: is just to maybe humble yourself in a way. And
• 16:54
  Speaker 1: what I mean by that is we are as athletes,
• 16:57
  Speaker 1: you know, you're always trying to push yourself and you're
• 16:59
  Speaker 1: always trying to overcome obstacles and excuses. So I think
• 17:03
  Speaker 1: it's just knowing the difference between an excuse and actual setback,
• 17:07
  Speaker 1: you know, and not pushing yourself to the extreme to
• 17:09
  Speaker 1: where you're going into yourself further that you're going to
• 17:12
  Speaker 1: set yourself back even further in your recovery.
• 17:15
  Speaker 2: Process.
• 17:15
  Speaker 1: So I would say humbling yourself as an athlete and
• 17:17
  Speaker 1: just knowing your body, knowing when to throw in the towel,
• 17:20
  Speaker 1: and like Sierra says, and you know, ask for help,
• 17:23
  Speaker 1: get that guidance, have somebody to help you with the
• 17:25
  Speaker 1: things that you're maybe not sure of or don't know
• 17:28
  Speaker 1: how to fix yourself. You know. I think as athletes
• 17:30
  Speaker 1: we also learn how to kind of cure our own
• 17:33
  Speaker 1: problems over the year too, So we think, well, I
• 17:34
  Speaker 1: know how to do this, and I'll just train this
• 17:36
  Speaker 1: way and I'll get better. But it's not always the case.
• 17:39
  Speaker 2: You know.
• 17:39
  Speaker 1: I tore my lco right after a ten k right
• 17:43
  Speaker 1: outside here for Macy's, and I was remember, I was
• 17:46
  Speaker 1: so mad at myself because I was training for the
• 17:49
  Speaker 1: Speed Project, which is like an unsanctioned race through the desert,
• 17:52
  Speaker 1: and so I was like training for that and I
• 17:54
  Speaker 1: did this little five or ten k, and I was
• 17:56
  Speaker 1: just so mad because I was trying to pr and
• 17:58
  Speaker 1: I mean I was like, oh my god, everyone in
• 18:00
  Speaker 1: this room, like everyone's like, yes, I've been in this place,
• 18:03
  Speaker 1: you know, totally really exactly. So then I had to
• 18:05
  Speaker 1: set myself back training. I mean, I still went to
• 18:08
  Speaker 1: run it, and then I still went to run the
• 18:09
  Speaker 1: London Marathon after that, but then after that marathon, I've
• 18:12
  Speaker 1: been out, you know. So now it's been literally recovering
• 18:16
  Speaker 1: from injury for the past three years. Because I didn't
• 18:19
  Speaker 1: want to just listen to what I already knew. So
• 18:22
  Speaker 1: I would just say, you know, humble yourself, listen to
• 18:24
  Speaker 1: your body, biggest thing, and just know that that step
• 18:27
  Speaker 1: back is only minor and it's gonna make you stronger,
• 18:29
  Speaker 1: all right, So don't look at it as like, oh man,
• 18:32
  Speaker 1: I'm gonna lose running progress, I'm gonna be a I'm
• 18:34
  Speaker 1: not gonna be a great athlete anymore. It's like, no,
• 18:36
  Speaker 1: you're taking a step back so that you can take
• 18:38
  Speaker 1: twenty steps forward. Yeah, And so that's what I say,
• 18:41
  Speaker 1: Listen to your body and just be humble in that moment.
• 18:43
  Speaker 2: Yeah.
• 18:43
  Speaker 3: And I think that I actually got a lessoner voicemail
• 18:46
  Speaker 3: when I was on my flight yesterday from someone that
• 18:48
  Speaker 3: was talking about needing to go under for surgery, and
• 18:51
  Speaker 3: she felt like so excited that she had made so
• 18:53
  Speaker 3: much progress and like asking, obviously this is the case
• 18:57
  Speaker 3: by case basis, every surgery is different, but knowing and
• 19:01
  Speaker 3: asking how long am I going to be out for like,
• 19:03
  Speaker 3: what am I going to do?
• 19:04
  Speaker 2: What? How am I going to recover?
• 19:06
  Speaker 3: And the thing is is like at times we all
• 19:08
  Speaker 3: go through these moments where you know, we need to
• 19:11
  Speaker 3: zoom out, and zooming out is really hard when you're
• 19:13
  Speaker 3: in the moment, but if you take that time to
• 19:15
  Speaker 3: zoom out and think long term, Like for me, it
• 19:18
  Speaker 3: wasn't easy to be like, I'm not going to go
• 19:20
  Speaker 3: run this marathon that I've been training for for three months.
• 19:22
  Speaker 3: It was actually really sad and I cried about it
• 19:25
  Speaker 3: for a really long time. But then I gathered my
• 19:28
  Speaker 3: you know, and I this is a PG podcast, did
• 19:32
  Speaker 3: I got my I got my act together, and I like,
• 19:36
  Speaker 3: I'm better for it now. And I feel that all
• 19:39
  Speaker 3: the you know, the adaptations and the changes that I've
• 19:41
  Speaker 3: had to make over the last few weeks have really
• 19:44
  Speaker 3: empowered me to come back ultimately eventually hopefully stronger and
• 19:48
  Speaker 3: definitely emotionally stronger for sure. Now, something we've kind of
• 19:51
  Speaker 3: like grazed over a little bit here we're talking about
• 19:54
  Speaker 3: marathon prep. A big category of marathon prep. Something I
• 19:57
  Speaker 3: know that you both can speak to is nutrition. Oh
• 20:00
  Speaker 3: my god, this is like the wild wildlast for a
• 20:02
  Speaker 3: lot of people. Right, It's like, I know that I
• 20:04
  Speaker 3: need to run, and if I run a lot, I'm
• 20:06
  Speaker 3: gonna be able to show up to the start line
• 20:07
  Speaker 3: and we're gonna be great.
• 20:09
  Speaker 2: But there's a little bit more to it than that.
• 20:12
  Speaker 3: So, I mean, Phoenix, reflect on your training process you're running.
• 20:16
  Speaker 3: When did you first start to really realize that what
• 20:19
  Speaker 3: you put into your body can change all of that
• 20:21
  Speaker 3: for you? Oh?
• 20:22
  Speaker 1: Yeah, definitely was a couple of years ago, and you know,
• 20:24
  Speaker 1: I was invited to the Breaking two event in Manza,
• 20:27
  Speaker 1: and I really got to sit down and learn from
• 20:30
  Speaker 1: all the scientists behind the Breaking two that was working
• 20:32
  Speaker 1: with Elliott Kipchogi. And I think prior to that crazy
• 20:36
  Speaker 1: incentive week, I knew nutrition was important, but not I
• 20:40
  Speaker 1: didn't realize how much it would just change your run completely,
• 20:44
  Speaker 1: from regeneration to just staying in it and like not
• 20:47
  Speaker 1: really burning out during your run. So I would say,
• 20:50
  Speaker 1: when I learned this about what you do pre race,
• 20:52
  Speaker 1: post race, and then just that whole recovery process in between,
• 20:56
  Speaker 1: just detrimental. I mean I shaved forty minutes off my
• 20:59
  Speaker 1: marathon time by focusing on my nutrition, and you know,
• 21:02
  Speaker 1: I would say before, like I would do like the
• 21:04
  Speaker 1: pasta dinner the night before because that's what I thought
• 21:06
  Speaker 1: you'd do. And then I'd wake up and I'd have
• 21:08
  Speaker 1: a bar and I'd have a gel, and you know,
• 21:10
  Speaker 1: that would be like my morning marathon routine prior to
• 21:14
  Speaker 1: this event of learning the importance of nutrition and just
• 21:17
  Speaker 1: how specific it is for every individual too, you know,
• 21:20
  Speaker 1: making sure you're hydrating weeks before, making sure that you're
• 21:23
  Speaker 1: getting the right you know, pre imposts during your runs,
• 21:26
  Speaker 1: the right meals that are going to sustain the run.
• 21:28
  Speaker 1: And I realized when I would have like a full
• 21:30
  Speaker 1: meal that actually lasted me for a long run. It
• 21:32
  Speaker 1: I didn't burn out, my muscles didn't burn out, which
• 21:35
  Speaker 1: then I performed faster and I was able to last longer,
• 21:38
  Speaker 1: and that also prevented injuries. So, you know, if you're
• 21:40
  Speaker 1: the kind of person that just thinks you need sugars
• 21:42
  Speaker 1: and carbs the day before you run, you know, really
• 21:44
  Speaker 1: just analyze what those sources are, because I feel like
• 21:47
  Speaker 1: that's the most important, Like not getting your source of
• 21:49
  Speaker 1: carbs and sugar from pepsi or just like bread being
• 21:52
  Speaker 1: of bread, like really getting those slow digestive, sustainable carbs
• 21:56
  Speaker 1: is going to make you last through that run, and
• 21:59
  Speaker 1: you're gonna feel so good coming out the other side
• 22:00
  Speaker 1: because your body didn't catabalize itself during the process, because
• 22:04
  Speaker 1: it just burnt off these simple carbs and sugars that
• 22:07
  Speaker 1: you just put in that aren't really sustainable.
• 22:09
  Speaker 2: So, like I said, it's all.
• 22:10
  Speaker 1: Individual to each his own, but you know that whole Like,
• 22:13
  Speaker 1: let's get pasta and sugar the night before so we
• 22:15
  Speaker 1: have a great run. That's the thing of the past
• 22:17
  Speaker 1: in my opinion, you know, And I think really getting
• 22:20
  Speaker 1: down to some better nutrition, you're gonna see that you're
• 22:22
  Speaker 1: gonna shave so much time and recovery off of your running.
• 22:26
  Speaker 2: And I hope that like yeah.
• 22:27
  Speaker 3: No, I mean, I'm gonna say what everybody else in
• 22:29
  Speaker 3: here is thinking, like forty minutes is a hell of
• 22:31
  Speaker 3: a lot of time.
• 22:32
  Speaker 2: Yeah, So okay, what are you eating?
• 22:35
  Speaker 1: So I mean, so I say my race day breakfast,
• 22:37
  Speaker 1: I'd get up a couple hours before and I would do,
• 22:39
  Speaker 1: you know, like a multi grain bread with almond butter.
• 22:42
  Speaker 1: I'd do bananas, salt, spire allina on there, and then
• 22:45
  Speaker 1: i'd do like a high nutbar that's like spirillina and
• 22:48
  Speaker 1: algae's I let that kind of digest and then also
• 22:51
  Speaker 1: from there, I'll do like my supplements, so I'll do
• 22:53
  Speaker 1: some zeiflament for joint support, I'll do some curcumin like
• 22:57
  Speaker 1: turmeric for inflammation, and then I'll also do some spirrileena
• 23:00
  Speaker 1: too because it's a complete protein. And then like maybe
• 23:03
  Speaker 1: I was at the time, I was doing like a
• 23:05
  Speaker 1: Morton gel like our pack, So a nice slow digestive
• 23:08
  Speaker 1: carb get up a few hours, let that kind of
• 23:10
  Speaker 1: sit in, have your coffee, let that bathroom break go
• 23:13
  Speaker 1: in the morning, then get to that race, get your
• 23:15
  Speaker 1: mind clear early. And I mean that really just helped
• 23:18
  Speaker 1: me staying hydrated every time you pass that water station,
• 23:21
  Speaker 1: not skipping it, maybe having to sip and throw it,
• 23:24
  Speaker 1: not the full cup, but I made sure I didn't
• 23:26
  Speaker 1: skip a water station. Had a little tiny handheld bottle,
• 23:29
  Speaker 1: so I was drinking throughout the entire time, so that
• 23:32
  Speaker 1: you just constantly stay hydrated. Yeah, you know, the gels
• 23:35
  Speaker 1: help a lot. You know, if you can grab the
• 23:37
  Speaker 1: bananas on the side. I know a lot of people
• 23:38
  Speaker 1: want a pr so they don't really want to stop
• 23:40
  Speaker 1: or get off the side of the roads, but you
• 23:42
  Speaker 1: really if you figure out how to navigate those little
• 23:45
  Speaker 1: moments you're gonna see how much stronger it's gonna boost
• 23:47
  Speaker 1: your run, you know. So that's what helped me majority.
• 23:51
  Speaker 1: And then the strength training, getting the glutes stronger, that
• 23:54
  Speaker 1: really helped too.
• 23:55
  Speaker 2: On top of nutrition, we will definitely get to strength
• 23:57
  Speaker 2: training in just a second.
• 23:58
  Speaker 3: Something that you said here I can totally relate to
• 24:01
  Speaker 3: when I came to Chicago a couple of years ago.
• 24:03
  Speaker 3: It was really a big opportunity for me a pr
• 24:06
  Speaker 3: of about twenty minutes as well. And I also credit
• 24:10
  Speaker 3: that too. I say this all the time. I think
• 24:12
  Speaker 3: I ate that entire marathon, like I was out there
• 24:14
  Speaker 3: having a meal, like I don't remember, Like I seriously
• 24:19
  Speaker 3: feel as though I can't remember like more than like
• 24:21
  Speaker 3: five minutes at a time where I wasn't forgetting the
• 24:24
  Speaker 3: last time that I had some sort of like a
• 24:26
  Speaker 3: chew or a gel and I was like, well, but
• 24:27
  Speaker 3: I guess it's time to have another one.
• 24:29
  Speaker 2: And I was drinking and running and all of the things.
• 24:32
  Speaker 3: And so I can totally relate to what you're saying
• 24:35
  Speaker 3: about like trusting in the training, but also then like
• 24:38
  Speaker 3: reaching for that fuel at the chances that you get
• 24:41
  Speaker 3: and know that also, like, you have trained with your fuel,
• 24:44
  Speaker 3: right everyone not their head? Yes you have, You've done this,
• 24:46
  Speaker 3: You're ready.
• 24:47
  Speaker 2: Cool.
• 24:48
  Speaker 3: So you have trained with your fuel. You know how
• 24:50
  Speaker 3: your body takes that fuel. Trust in that as well.
• 24:54
  Speaker 2: Talk to me about your marathon nutrition. What's it look like?
• 24:57
  Speaker 3: Yeah?
• 24:57
  Speaker 5: Something I wanted to add to that really is we
• 24:59
  Speaker 5: know so trial and error. All of us have studied
• 25:02
  Speaker 5: exercise nutrition, so we understand the fundamentals of nutrition. But
• 25:07
  Speaker 5: everybody is different. So when it comes to what you digest, well,
• 25:11
  Speaker 5: what's not going to upset your stomach when you're on
• 25:13
  Speaker 5: the course, Like all of that is so imperative to
• 25:15
  Speaker 5: your actual training process. So and another kind of problem
• 25:20
  Speaker 5: or something that could be really conflicting, or all of
• 25:23
  Speaker 5: the new supplements that are out there. You want to
• 25:24
  Speaker 5: try everything, especially when we're at those expos and you
• 25:28
  Speaker 5: do there's so many like cool just color.
• 25:31
  Speaker 3: It's going to Costco. Yeah, like going to Costco. Like
• 25:34
  Speaker 3: you want to sample absolutely everything sample these days?
• 25:37
  Speaker 2: Are those done well?
• 25:38
  Speaker 4: Pandemic?
• 25:39
  Speaker 2: Oh god god?
• 25:41
  Speaker 5: But that's just like Disney World for runners, right, So
• 25:44
  Speaker 5: you just want to pick everything up. But the training
• 25:47
  Speaker 5: process is really when you're seeing what really works best
• 25:50
  Speaker 5: for your body, And so with my routine, I'm a
• 25:53
  Speaker 5: simple bagel with peanut butter in the morning, banana, some coffee,
• 25:58
  Speaker 5: get that bathroom break in, and then I have the
• 26:01
  Speaker 5: choose that I will eat during the marathon. So for me,
• 26:04
  Speaker 5: what really works is timing it out. Every thirty five
• 26:08
  Speaker 5: to forty minutes, I'm eating a serving of jews. Some
• 26:12
  Speaker 5: people choose to just hydrate with whether it's tailwind or
• 26:16
  Speaker 5: something that is giving them those carbs. I've just learned
• 26:19
  Speaker 5: that the chows work for me. So like it's so
• 26:21
  Speaker 5: trial and eron, I think as long as you understand
• 26:23
  Speaker 5: the fundamentals of what you're supposed to be fueling your body,
• 26:27
  Speaker 5: just trying out different strategies, seeing what sticks, and then
• 26:30
  Speaker 5: trusting it and sticking with it.
• 26:32
  Speaker 3: Yeah, and you touched on timing, as did you with
• 26:34
  Speaker 3: when you're going into that pre race meal, that can
• 26:37
  Speaker 3: be super important to kind of hammer in and home
• 26:39
  Speaker 3: in on as well. I love that thirty five to
• 26:43
  Speaker 3: forty minute window. That's kind of where I go as well.
• 26:45
  Speaker 3: But again to each their own with their body and
• 26:47
  Speaker 3: then experts that I've had on the show before.
• 26:49
  Speaker 2: I think you said about ninety minutes.
• 26:51
  Speaker 3: Between ninety minutes and two hours before you start running
• 26:53
  Speaker 3: is a really great time to get in that pre
• 26:56
  Speaker 3: race energy, right, So when you have that big meal
• 26:59
  Speaker 3: in the morning, it's idea not to like wake up
• 27:01
  Speaker 3: thirty minutes before you're going to toe the line, although
• 27:03
  Speaker 3: that's impossible to do when you're going out for a
• 27:05
  Speaker 3: marathon because you've got to be there so early. But
• 27:07
  Speaker 3: make sure you're getting in that nutrition about ninety minutes
• 27:09
  Speaker 3: to two hours before you run, so that your body
• 27:12
  Speaker 3: really has time to do something with it, because that's
• 27:14
  Speaker 3: really really clutch. Now, something that Phoenix touched on a
• 27:17
  Speaker 3: huge question, so many different ones of this variety that
• 27:20
  Speaker 3: came in talking about strength training. I mean, raise your
• 27:23
  Speaker 3: hand in here. If you're a runner who knows that
• 27:25
  Speaker 3: they could do more strength training. Yeah, I think for
• 27:28
  Speaker 3: those listening to this on the feed, every single person
• 27:30
  Speaker 3: in this room.
• 27:31
  Speaker 2: Just raise their hand.
• 27:32
  Speaker 3: It's all of us, and oftentimes we don't prioritize strength
• 27:35
  Speaker 3: training until we feel as though we have a reason
• 27:37
  Speaker 3: too because things aren't going as we'd hoped, right, and
• 27:40
  Speaker 3: not a lot of head nods in the room as well.
• 27:42
  Speaker 3: So strength training important not just in that posterior train
• 27:46
  Speaker 3: with chain, which are those muscles up the backside of
• 27:49
  Speaker 3: your body really really critical to running performance and propelling
• 27:52
  Speaker 3: you in the direction you want to go, but really
• 27:54
  Speaker 3: overall and especially core centric. So Phoenix, talk to me
• 27:57
  Speaker 3: a little bit about what your strength training routine looks
• 27:59
  Speaker 3: like and if you maybe at one point or another
• 28:02
  Speaker 3: shifted that up knowing that it could help your overall performance.
• 28:05
  Speaker 1: Oh yeah, So I would say for I would say
• 28:07
  Speaker 1: for the average runner or beginner into strength training, not
• 28:11
  Speaker 1: necessarily my my routine, because it's going to be different.
• 28:14
  Speaker 1: I would say, you know, just identifying your weaker areas
• 28:17
  Speaker 1: on your body, if you know where you know, if
• 28:19
  Speaker 1: you're having a lot of meat issues, a lot of
• 28:21
  Speaker 1: hip issues, you know, then kind of identifying where those
• 28:23
  Speaker 1: sources are if you have a weaker lower back or
• 28:25
  Speaker 1: if you're a weaker you know, core line, and you're
• 28:28
  Speaker 1: going to want to start focusing on those. So for me,
• 28:30
  Speaker 1: I found that working on my posterior chain really because
• 28:35
  Speaker 1: I was very quad dominant, so training glutes a little
• 28:38
  Speaker 1: bit more three times a week, you know, training hip
• 28:40
  Speaker 1: or exercises and lots of the you know, your inner abdominal,
• 28:43
  Speaker 1: your transverse and you want to do like your so
• 28:45
  Speaker 1: as and like make sure you're doing my fascial release
• 28:48
  Speaker 1: and different techniques like that to really get in and
• 28:50
  Speaker 1: loosen up those muscles. So I would say those are
• 28:53
  Speaker 1: going to be some really important just like minor tweaks
• 28:55
  Speaker 1: and details to focus on if you're trying to improve.
• 28:58
  Speaker 1: But overall, I think if you can just train legs
• 29:01
  Speaker 1: and glutes and core a little bit more during your
• 29:03
  Speaker 1: strength training, it's going to automatically improve your run. So
• 29:06
  Speaker 1: if you can help support your back, you can work
• 29:08
  Speaker 1: on your breathing through training your core, all those little
• 29:11
  Speaker 1: things are going to help a lot. And it's just
• 29:13
  Speaker 1: different for every individual, you know, but if you meet
• 29:15
  Speaker 1: with the coach, they're going to tell you exactly when
• 29:17
  Speaker 1: they look at your running and where your experience is,
• 29:19
  Speaker 1: they're going to be able to identify where you should start.
• 29:22
  Speaker 1: So I say the best thing to do is not
• 29:23
  Speaker 1: to self diagnose. You know, find your you know, one
• 29:26
  Speaker 1: of your favorite trainers maybe that you've been wanting to
• 29:28
  Speaker 1: work with on Instagram, and you know, just hit hit
• 29:31
  Speaker 1: up a consultation and see what you need to improve on.
• 29:33
  Speaker 1: If it doesn't go any further than that, then at
• 29:36
  Speaker 1: least you get a professional expert at where you should start.
• 29:39
  Speaker 3: Right, and that's really important. Uh professional expert. I can't
• 29:43
  Speaker 3: highlight that term enough. If you see someone that you
• 29:47
  Speaker 3: think is dope on Instagram, they could be dope, irl,
• 29:49
  Speaker 3: but they should also be qualified, right, So before you
• 29:52
  Speaker 3: put your body in somebody else's hands, make sure that
• 29:56
  Speaker 3: they have a background, they have certifications. Don't be afraid
• 29:59
  Speaker 3: to ask them what those certifications are. If you're going
• 30:01
  Speaker 3: to be giving someone your money and your time and
• 30:03
  Speaker 3: again your body and your well being, it is so
• 30:06
  Speaker 3: so so important that you make sure that they're qualified
• 30:09
  Speaker 3: to help take care of you and guide you in
• 30:11
  Speaker 3: the direction that you need to go.
• 30:12
  Speaker 2: Now.
• 30:13
  Speaker 3: Obviously, as you mentioned as well, everybody is different. So
• 30:16
  Speaker 3: although all the muscle groups and things that you mentioned
• 30:19
  Speaker 3: are super important, especially when it comes to runners, again,
• 30:22
  Speaker 3: make sure that you talk to someone on a one
• 30:24
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• 30:26
  Speaker 3: that you need and take care of your body how
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• 32:10
  Speaker 3: on the strength training note, Sira, do you you mentioned
• 32:13
  Speaker 3: that you had a background as well as crossbit. I
• 32:15
  Speaker 3: also did CrossFit fun fact for a few years there
• 32:18
  Speaker 3: until I got injured.
• 32:19
  Speaker 2: I know, we have a lot of crossfitters in the
• 32:20
  Speaker 2: room right now.
• 32:21
  Speaker 3: What did getting that involved in strength training teach you
• 32:25
  Speaker 3: about your body?
• 32:27
  Speaker 4: So?
• 32:27
  Speaker 5: I kind of I learned the hard way with strength
• 32:30
  Speaker 5: training and running with my first marathon cycle, and that
• 32:34
  Speaker 5: was when I was really in the weeds with CrossFit.
• 32:36
  Speaker 5: I was a coach, I was training I mean dozens
• 32:39
  Speaker 5: of people each week, and then I was training myself
• 32:42
  Speaker 5: as well, and it was a hard transition to go
• 32:44
  Speaker 5: from this really intense strength training dominant to running and
• 32:50
  Speaker 5: I stopped doing my strength training as much. But coming
• 32:53
  Speaker 5: back from that, I really just learned how important it
• 32:56
  Speaker 5: is to just kind of make adjustments. It's high repetition
• 33:00
  Speaker 5: or wait, so I haven't done Olympic lifts in at
• 33:03
  Speaker 5: least two years now, Wow TVT, I know, right, those
• 33:07
  Speaker 5: snatches are gone, those days are gone.
• 33:10
  Speaker 4: It's really just adjustments.
• 33:11
  Speaker 5: But especially with the kind of the CrossFit mantra, it's
• 33:15
  Speaker 5: functional fitness.
• 33:16
  Speaker 4: So I understand that.
• 33:17
  Speaker 5: CrossFit does have that certain reputation of what exactly it is,
• 33:21
  Speaker 5: but to the very core of it, it's foundational of
• 33:23
  Speaker 5: functional fitness. So picking up your groceries are like dead lifts,
• 33:27
  Speaker 5: Putting something up on the shelf is like an overhead press.
• 33:31
  Speaker 5: You know, these exercise can really translate to your daily
• 33:34
  Speaker 5: life activities. So it's really having that understanding and just
• 33:38
  Speaker 5: making adjustments in my own routine. Now, strength train at
• 33:41
  Speaker 5: least two three times a week if I'm in season
• 33:45
  Speaker 5: for training for a marathon.
• 33:46
  Speaker 3: Well, that's a really good thing to bring up, right,
• 33:48
  Speaker 3: because I'm sure the next question is, Okay, how much
• 33:50
  Speaker 3: should I be strength training?
• 33:51
  Speaker 2: How many days a week should I be strength training?
• 33:53
  Speaker 2: What would you advise for that?
• 33:55
  Speaker 1: I would definitely still keep it around to at least
• 33:57
  Speaker 1: two to three minimum. If you're someone on a more
• 34:00
  Speaker 1: expert level, then you can go a little bit higher.
• 34:02
  Speaker 1: Just all depends on how much recovery you need after
• 34:04
  Speaker 1: your runs, you know, because if you're going to train
• 34:06
  Speaker 1: a heavy leg day and then go have a long
• 34:08
  Speaker 1: run tomorrow, it's probably gonna be pretty challenging. So just
• 34:11
  Speaker 1: making sure that you have those strength training days. Maybe
• 34:14
  Speaker 1: you strength train after your run or you know, before
• 34:18
  Speaker 1: a long run of the weekend.
• 34:19
  Speaker 2: So just scheduling it out.
• 34:21
  Speaker 1: I would say at least two days a week minimum,
• 34:23
  Speaker 1: three to four days max would be my ideal, and
• 34:27
  Speaker 1: you would just do split Sometimes you would train let's
• 34:29
  Speaker 1: say glutes and abs, and then you'd go for your
• 34:31
  Speaker 1: long run the next day. Then after that you can
• 34:33
  Speaker 1: train quads and calves or you know, hamstring. So just
• 34:36
  Speaker 1: split training, not going hardcore destroying your legs and then
• 34:40
  Speaker 1: trying to run after that, because you're probably gonna suffer
• 34:43
  Speaker 1: from some injuries and if you're not, maybe down the
• 34:45
  Speaker 1: road it might you know, but that would be my
• 34:48
  Speaker 1: biggest advice. Two to three days, split the groups up.
• 34:51
  Speaker 1: Don't just go hardcore one day and then like try
• 34:54
  Speaker 1: to run. Really just know, like all right, I'm planning
• 34:56
  Speaker 1: this out.
• 34:57
  Speaker 3: You know, yeah, yeah, And I mean somebody to keep
• 34:59
  Speaker 3: in mind so that you may not know if you're
• 35:01
  Speaker 3: relatively new to adding in different types of runs to
• 35:04
  Speaker 3: your regular routine. Is that tackling something like an interval workout,
• 35:07
  Speaker 3: whether you're on a track or you're on the road
• 35:09
  Speaker 3: and you're doing it by time.
• 35:10
  Speaker 2: That interval workout.
• 35:11
  Speaker 3: Is going to be very similar to doing a leg day, right,
• 35:14
  Speaker 3: So you would not, ideally, in your perfect world, want
• 35:17
  Speaker 3: to go tackle a track workout on a Friday and
• 35:21
  Speaker 3: then go hit your long run on a Saturday. That's
• 35:23
  Speaker 3: going to be really hard to give your body what
• 35:25
  Speaker 3: it needs to get that necessary recovery. And now, recovery
• 35:28
  Speaker 3: a big buzzword here, something we haven't talked about a
• 35:31
  Speaker 3: lot yet, but next to nutrition, the secret sauce to
• 35:34
  Speaker 3: running an excellent race, or just keeping your body in
• 35:38
  Speaker 3: tip top shape for your every your every day.
• 35:41
  Speaker 2: So what does your recovery routine look like right now?
• 35:43
  Speaker 2: Be honest?
• 35:45
  Speaker 4: Oh gosh.
• 35:45
  Speaker 5: The hardest, the hardest lesson to learn as a runner
• 35:48
  Speaker 5: is that rest is actually productive.
• 35:51
  Speaker 4: Sit your button down.
• 35:52
  Speaker 2: A lot of head nodding in the audience.
• 35:55
  Speaker 5: So hard, especially because a lot of you are running tomorrow,
• 35:58
  Speaker 5: so we've been tapering, so you under understand that you've
• 36:01
  Speaker 5: probably much hopefully had some lighter miles. I think there's
• 36:05
  Speaker 5: a difference between active recovery and true recovery.
• 36:09
  Speaker 4: So if I'm really.
• 36:10
  Speaker 5: Having a rest day, I tell myself to sit and
• 36:13
  Speaker 5: not do any kind of intentional activity.
• 36:17
  Speaker 4: But active recovery.
• 36:18
  Speaker 5: I love to do something low impact like yoga or
• 36:21
  Speaker 5: pilates or light spin class or something like that, something
• 36:26
  Speaker 5: that still is giving me getting me active, but isn't
• 36:29
  Speaker 5: putting any unnecessary pressure on my joints.
• 36:32
  Speaker 3: Smart And there is a huge difference between just recovery,
• 36:35
  Speaker 3: plane recovery and active recovery. Also important to know that
• 36:39
  Speaker 3: even on your total rest day, it can be really
• 36:41
  Speaker 3: helpful to move around a little bit. Right So, if
• 36:44
  Speaker 3: you're completely like Netflix and Chilling, I have been on
• 36:46
  Speaker 3: a sex education binge. I'm on the last episode right now.
• 36:50
  Speaker 3: I've literally watched three seasons over the last twelve days.
• 36:53
  Speaker 3: I guess that happens when you spend that much time
• 36:55
  Speaker 3: by yourself. But what I will say is that those
• 36:58
  Speaker 3: two things very different. It's all always really important to
• 37:00
  Speaker 3: make sure that you're moving around a little bit on
• 37:02
  Speaker 3: your rest day to kind of flesh around that lactic
• 37:05
  Speaker 3: acid build up that's happening in your legs and kind
• 37:07
  Speaker 3: of keep you moving so that you can feel a
• 37:09
  Speaker 3: little bit more comfortable the day after that. What does
• 37:11
  Speaker 3: your recovery routine look like right now, Phoenix?
• 37:14
  Speaker 1: Yeah, so I'm in love with my hyper volt hyper
• 37:17
  Speaker 1: ice gun, and that's been on my I didn't bring
• 37:19
  Speaker 1: it today, which I'm surprised, but I usually keep it
• 37:21
  Speaker 1: in my bag and I use it any opportunity I get.
• 37:24
  Speaker 1: But on a day that I would say I'm not
• 37:26
  Speaker 1: going to be doing any runs, I love to hit
• 37:28
  Speaker 1: like a high incline treadmill walk just really warm up
• 37:31
  Speaker 1: and heat up my legs. After that, I'll typically hit
• 37:33
  Speaker 1: the foam roller and then finish it off with the gun.
• 37:36
  Speaker 1: Once I do that, maybe twenty thirty minutes, I like
• 37:39
  Speaker 1: to do a nice long stretch and then I finish
• 37:42
  Speaker 1: it back off with the treadmill again.
• 37:44
  Speaker 2: So I would say my recovery looks like two hours.
• 37:47
  Speaker 2: Oh cash, I mean that was just once a week.
• 37:49
  Speaker 1: So I mean, if you're not doing it every single day,
• 37:51
  Speaker 1: that once one two hour session a week, you know, Yeah,
• 37:54
  Speaker 1: it goes a long way for me because I feel
• 37:56
  Speaker 1: like that's like my only day that I can truly
• 37:57
  Speaker 1: get it in, and like sometimes I'm just not even
• 38:00
  Speaker 1: motivated to move, So like getting on the treadmill, put
• 38:03
  Speaker 1: it up to fifteen percent incline at like a two
• 38:05
  Speaker 1: point seven to three point zero speed, it just heats
• 38:07
  Speaker 1: up my body where I still feel like I'm getting
• 38:09
  Speaker 1: a little heart rate in there, I'm not super stiff,
• 38:12
  Speaker 1: and then just start blasting away with that gun all
• 38:14
  Speaker 1: over the body, even getting it deep into that so
• 38:16
  Speaker 1: as you know, so you can start loosening up the hips.
• 38:18
  Speaker 1: That has been like my biggest thing is realizing when
• 38:21
  Speaker 1: that's tight, my hips start pinching, my knee starts pinching,
• 38:24
  Speaker 1: my sciatica starts to flare up. So keep getting deep
• 38:27
  Speaker 1: in there with that little peanut type roller, sticking it
• 38:30
  Speaker 1: down deep in there. That just really helps me. So yeah,
• 38:33
  Speaker 1: or the or the gun. But you know that vibration
• 38:35
  Speaker 1: might be a little weird.
• 38:36
  Speaker 3: For well, let's just take a moment to reiterate that again,
• 38:40
  Speaker 3: everybody is different. Everybody's different, So find a recovery the
• 38:44
  Speaker 3: strategy that works for you. Something that we touched on
• 38:47
  Speaker 3: but also important when it comes to terms of recovery
• 38:49
  Speaker 3: is how you're fueling, but primarily also hydration. Hydration is
• 38:53
  Speaker 3: super super important to give your muscles what they need
• 38:55
  Speaker 3: to recover from these difficult efforts. Also super super important
• 38:59
  Speaker 3: to make sure if you're running tomorrow, that you're really
• 39:01
  Speaker 3: getting that in today, not just water, but also electrolytes.
• 39:05
  Speaker 3: Electrolytes help carry the things to your muscles that they
• 39:07
  Speaker 3: really need to help you get the hydration that you need.
• 39:10
  Speaker 2: They help make you more hydrated. That's their purpose.
• 39:12
  Speaker 3: So definitely make sure you're kind of getting in whatever
• 39:14
  Speaker 3: feels right for you today if you are racing out
• 39:17
  Speaker 3: there tomorrow.
• 39:19
  Speaker 2: We're talking a lot.
• 39:19
  Speaker 3: I mean, we're sitting here inside with Tracksmith in this
• 39:23
  Speaker 3: absolutely beautiful space. A huge thank you again the Tracksmith
• 39:26
  Speaker 3: for hosting us. A lot of questions come in about
• 39:28
  Speaker 3: gear and what we're wearing on the run. Right, What
• 39:32
  Speaker 3: is the biggest rule about race day?
• 39:34
  Speaker 2: Sierra?
• 39:35
  Speaker 4: Nothing new?
• 39:36
  Speaker 2: Wow, I didn't even that wasn't even planned. She knows
• 39:39
  Speaker 2: what's up.
• 39:40
  Speaker 4: Golden rule.
• 39:40
  Speaker 2: The golden rule.
• 39:41
  Speaker 3: So that means that you need to know that you're
• 39:43
  Speaker 3: going out there, when you're going on a run, and
• 39:45
  Speaker 3: something that makes you feel really comfortable and really secure.
• 39:48
  Speaker 2: Right.
• 39:49
  Speaker 3: So, while some person may be able to go out
• 39:51
  Speaker 3: there in a player of split shorts and look like
• 39:54
  Speaker 3: a gazelle Kara, I'm looking at you, I don't necessarily
• 39:57
  Speaker 3: feel that way when I wear split shorts.
• 39:59
  Speaker 2: In fact, I probably be quite miserable.
• 40:01
  Speaker 3: So everyone has a different goldilocks fit as I'll call it,
• 40:04
  Speaker 3: that they feel good about wearing when they head out
• 40:06
  Speaker 3: on the run. When it comes to the credentials, are
• 40:10
  Speaker 3: the things that you think about when you're looking for
• 40:13
  Speaker 3: your go to kit, so to speak.
• 40:15
  Speaker 2: What do you look into?
• 40:16
  Speaker 1: I look for at least something that's easy removable. You know,
• 40:20
  Speaker 1: in the beginning, you are going to be cold, so
• 40:21
  Speaker 1: I do like a little bit more layers in the beginning.
• 40:23
  Speaker 1: But I get hot and I heat up really quickly,
• 40:26
  Speaker 1: so you know, I like to either just toss that
• 40:28
  Speaker 1: top layer and just forget about it, or you know,
• 40:32
  Speaker 1: you know, if you're holding on to it. But typically
• 40:33
  Speaker 1: a split short for me and a sports bra, it's
• 40:36
  Speaker 1: going to be my go to.
• 40:37
  Speaker 2: That's why I feel best in.
• 40:38
  Speaker 1: But then I show up cold, so I usually will
• 40:41
  Speaker 1: have a hoodie on over and I know by as
• 40:42
  Speaker 1: soon as I start running or you know, just getting
• 40:45
  Speaker 1: up close to my marker, I just throw it off
• 40:47
  Speaker 1: like everyone else does. So for me, like she said,
• 40:49
  Speaker 1: nothing new, I've made the mistake of once I ran
• 40:52
  Speaker 1: a marathon in this one piece Nike uh just body suit,
• 40:56
  Speaker 1: one piece.
• 40:57
  Speaker 2: Yeah, there's one thing for the London Marathon. I was like,
• 40:59
  Speaker 2: all right.
• 41:00
  Speaker 1: I saw these pictures and it was super bootylicious and
• 41:02
  Speaker 1: I was like, oh my goodness. You know, I was
• 41:05
  Speaker 1: really out here. But they say, if you're gonna do
• 41:07
  Speaker 1: the London Marathon, you know, wear something flashy. So but
• 41:09
  Speaker 1: that was my first time trying something new and you
• 41:13
  Speaker 1: learn that day. I mean, you're just kind of learn
• 41:15
  Speaker 1: pulling it out of your spaces.
• 41:16
  Speaker 2: So I'm like, yeah, don't do anything new.
• 41:19
  Speaker 1: So I learn the hardway and I'm going to stick
• 41:21
  Speaker 1: to my shorts in my bra I might throw away
• 41:23
  Speaker 1: long sleeve.
• 41:24
  Speaker 3: And something that I mean we're highlighting here that is
• 41:26
  Speaker 3: really important. Whether you're going out just to run a mile,
• 41:29
  Speaker 3: a five k, a half marathon, a marathon, whatever you're doing,
• 41:31
  Speaker 3: is that you're going to heat up on the run. Right,
• 41:34
  Speaker 3: So when you're heading out there, the experts will tell
• 41:37
  Speaker 3: you dress as if it's fifteen to twenty degrees warmer
• 41:40
  Speaker 3: than it actually is outside because you are going to
• 41:42
  Speaker 3: heat up. But also on the inverse of that, you
• 41:45
  Speaker 3: mentioned throwing away a sweatshirt, showing up if it's best
• 41:50
  Speaker 3: who talking here, we are specifically if it's race day,
• 41:54
  Speaker 3: show up with some of those throwaway clothes. So that
• 41:56
  Speaker 3: you feel like you are equipped to get rid of
• 41:58
  Speaker 3: stuff and you're not so worried about what happens to
• 42:00
  Speaker 3: that stuff. The great thing about a lot of the races,
• 42:03
  Speaker 3: you know, we're coming back from a great time in
• 42:06
  Speaker 3: our lives right now, but a lot of the races
• 42:08
  Speaker 3: we'll have donation bins as well. So all the gear
• 42:11
  Speaker 3: that you show up with that you throw away, so
• 42:13
  Speaker 3: to speak, won't actually be thrown away.
• 42:15
  Speaker 2: Rather it'll be donated to a really great cause.
• 42:17
  Speaker 3: All right, I'm coming back to you now, Guys, I
• 42:20
  Speaker 3: feel like you have them. They've been burning deep inside
• 42:23
  Speaker 3: of your soul's questions. So the question is do we
• 42:27
  Speaker 3: uppear on the mic have a piece of advice when
• 42:30
  Speaker 3: it comes to running that we have a hard time following.
• 42:33
  Speaker 2: I'll take this off the bat.
• 42:36
  Speaker 3: My biggest piece of advice that someone gave me before
• 42:38
  Speaker 3: I showed up to run Chicago a few years back
• 42:41
  Speaker 3: was come back to calm. I think about that all
• 42:44
  Speaker 3: of the time, not just when I'm running, but in
• 42:47
  Speaker 3: that race when I felt like at times like maybe
• 42:50
  Speaker 3: I was going too fast, or just so many feelings
• 42:53
  Speaker 3: as you can relate with when you're running, I just
• 42:55
  Speaker 3: literally closed my eyes and took a deep breath, wall
• 42:58
  Speaker 3: moving forward and told myself, like, come back to calm.
• 43:00
  Speaker 3: And I reminded myself that that calm and those emotions
• 43:04
  Speaker 3: are within my my wheelhouse, and they're in my control.
• 43:08
  Speaker 3: That being said, and like a practical application of saying
• 43:11
  Speaker 3: to myself.
• 43:12
  Speaker 2: All the time, come back to calm.
• 43:13
  Speaker 3: Sometimes it's easier than others, right, But that piece of
• 43:16
  Speaker 3: advice is always really really resonated with me.
• 43:19
  Speaker 2: What advice do you have?
• 43:20
  Speaker 1: I would say that I struggle with was probably just
• 43:23
  Speaker 1: you know, I've always telling people, you know, the rest,
• 43:25
  Speaker 1: you need to get your rest in order to have
• 43:27
  Speaker 1: a strong run. And I know I tell that over
• 43:29
  Speaker 1: and over again to my athletes, and I think that's
• 43:31
  Speaker 1: the biggest thing that I don't follow either, you know,
• 43:34
  Speaker 1: just being busy with my daily life or work.
• 43:36
  Speaker 2: It's like I don't get enough rest, you know.
• 43:39
  Speaker 1: So even the night before the race, I'll be so
• 43:41
  Speaker 1: anxious and up until you know, one two in the
• 43:43
  Speaker 1: morning realizing like I got to get up, you know tomorrow.
• 43:46
  Speaker 1: So I felt the biggest thing you do is try
• 43:48
  Speaker 1: to find things to calm yourself down and then just
• 43:52
  Speaker 1: making sure that you're getting that rest. Because if you're
• 43:54
  Speaker 1: feeling rested, you know you've gone out there and put
• 43:57
  Speaker 1: in the miles already, like you already know what that
• 43:59
  Speaker 1: long run is, right, So that really helps calm you
• 44:01
  Speaker 1: in the moment, knowing that you're rested and you've done
• 44:04
  Speaker 1: everything that you could do to prepare. And if you don't,
• 44:06
  Speaker 1: you know, then you're just gonna have to keep giving
• 44:08
  Speaker 1: yourself that positive reinforcement. But that's been my biggest thing
• 44:11
  Speaker 1: is I tell so many people, get your rest so
• 44:13
  Speaker 1: you can regenerate, and I know I probably don't get
• 44:16
  Speaker 1: enough that I need.
• 44:17
  Speaker 2: Yeah, what about you?
• 44:18
  Speaker 5: I would definitely second that, But also I would say
• 44:22
  Speaker 5: it's been hard for me to grasp that there is
• 44:25
  Speaker 5: no such thing as a perfect training cycle.
• 44:28
  Speaker 4: Life happens.
• 44:29
  Speaker 5: Marathon training especially is such a big endeavor, right, and
• 44:34
  Speaker 5: things pop up and maybe you have to miss a run.
• 44:37
  Speaker 5: And I've had moments where I check in with my
• 44:39
  Speaker 5: coach and I'm like, oh, my gosh, I can't do
• 44:41
  Speaker 5: this tomorrow. I know the timing's just not gonna work out.
• 44:43
  Speaker 5: Should I double up a day later? Something crazy? My
• 44:47
  Speaker 5: ration I was off, and I mean, he is to
• 44:50
  Speaker 5: tell me relaxed, didn't you just run sixteen miles before, like,
• 44:54
  Speaker 5: this isn't going to impact you. So just knowing that
• 44:57
  Speaker 5: it's okay to have to take a step back if
• 44:59
  Speaker 5: something up and pick back up where you are.
• 45:02
  Speaker 2: Yeah, that's a really good piece of advice.
• 45:04
  Speaker 3: I think it was Emily Enfeld who said to me
• 45:06
  Speaker 3: that every trainding plan is written strategically in pencil for
• 45:11
  Speaker 3: a reason, and that we have to have that level
• 45:13
  Speaker 3: of compassion with ourselves and that grease with ourselves to
• 45:16
  Speaker 3: know that things are going to change and that we
• 45:18
  Speaker 3: again are responsible for how we react to those changes.
• 45:21
  Speaker 3: Who has another question in the audience for me? Alec
• 45:24
  Speaker 3: from New York wants to know what we do to
• 45:26
  Speaker 3: celebrate a big accomplishment like a marathon. I am a
• 45:30
  Speaker 3: religious burger beer person. That's like the go to It's
• 45:34
  Speaker 3: what I do period. I would say that some of
• 45:37
  Speaker 3: my I'm not a late night person. Like last night,
• 45:39
  Speaker 3: I think I was sleeping at nine twenty two after
• 45:42
  Speaker 3: a marathon for some reason. I am capable of being
• 45:44
  Speaker 3: out and doing everything until whatever time I so please.
• 45:47
  Speaker 3: So I'll be out just consuming large quantities of carbs
• 45:51
  Speaker 3: aka beverages until like at least one or two in
• 45:54
  Speaker 3: the morning.
• 45:55
  Speaker 2: What about you, how do you celebrate?
• 45:57
  Speaker 4: I definitely have my mind on a burger.
• 45:59
  Speaker 5: Also why I went dry for the last month of training,
• 46:03
  Speaker 5: so I'm like, oh my gosh, I need a glass
• 46:05
  Speaker 5: of wine.
• 46:06
  Speaker 2: Ready, she ready, she ready? What about you? Nice?
• 46:09
  Speaker 1: Definitely a good meal, you know, something carb heavy, pasta pizza.
• 46:13
  Speaker 1: That's my But I actually my biggest thing is when
• 46:15
  Speaker 1: I finish a race, I celebrate by sign up for
• 46:18
  Speaker 1: another one. I feel like, you know, you're in that moment,
• 46:20
  Speaker 1: you feel great, you know, well, I usually feel great.
• 46:23
  Speaker 2: You know, you feel so good.
• 46:24
  Speaker 1: You're like, you know, you don't want to lose that momentum,
• 46:26
  Speaker 1: so you just sign up for the next one and recommit.
• 46:28
  Speaker 2: That's usually my celebration right there. I love I saw.
• 46:31
  Speaker 2: I think it was last weekend after London.
• 46:34
  Speaker 3: If you've ever like put your email anywhere near the
• 46:36
  Speaker 3: London Marathon website, like you got an email during the marathon, it.
• 46:39
  Speaker 2: Was like register for twenty twenty two.
• 46:41
  Speaker 3: I think I got pinged with that email like at
• 46:43
  Speaker 3: least six times, and I was like, I see what
• 46:45
  Speaker 3: you're doing, Like they are hopping on these positive vibes
• 46:48
  Speaker 3: right now.
• 46:48
  Speaker 2: Yeah, I like that.
• 46:49
  Speaker 5: So Phoenix actually already registered for another one before tomorrow.
• 46:55
  Speaker 4: Register well, I entered for London.
• 46:57
  Speaker 2: Let's go.
• 46:59
  Speaker 3: Hopefully we'll say, all right, I'll take one more question
• 47:04
  Speaker 3: from the audience. Who's going to be my lucky question?
• 47:07
  Speaker 3: Asker person? All right, the question from the audience. Where
• 47:10
  Speaker 3: is your favorite place to run in Columbus. Columbus Hurdlers,
• 47:13
  Speaker 3: you are welcome.
• 47:15
  Speaker 2: I feel very special moment for you.
• 47:18
  Speaker 5: So I hope you're familiar with this. I love the
• 47:20
  Speaker 5: Camp Chase trail, seventeen miles from downtown.
• 47:25
  Speaker 4: All the way up to rural Ohio.
• 47:27
  Speaker 5: I mean, I will start in the metropolitan area and
• 47:31
  Speaker 5: then be out in a field on a farm.
• 47:34
  Speaker 4: And I know it sounds.
• 47:35
  Speaker 2: As crazy as it is.
• 47:38
  Speaker 5: But it's a fantastic trail. It's got hills, it's nicely paid,
• 47:42
  Speaker 5: it feels safe. I would go out there with my
• 47:45
  Speaker 5: run group and it's a really gorgeous place to run,
• 47:48
  Speaker 5: and it's just like a nice one and done.
• 47:50
  Speaker 4: I'm on a path get back and it's nice.
• 47:53
  Speaker 3: Love that you've mentioned something that I'd love to touch
• 47:56
  Speaker 3: on before we close out here, which is you mentioned
• 47:59
  Speaker 3: the word world that made me think about safety.
• 48:02
  Speaker 2: Running.
• 48:02
  Speaker 3: Safety is something that I get a lot of questions
• 48:04
  Speaker 3: about I know it's something that we're all really focused on.
• 48:07
  Speaker 3: Regardless of what time you're going out there during the day,
• 48:10
  Speaker 3: it's really important that we prioritize that. So the question
• 48:13
  Speaker 3: at hand here, what do you do to be a
• 48:16
  Speaker 3: little bit more mindful of your safety while you're on
• 48:19
  Speaker 3: the run. For me, I'm a big fan of the
• 48:22
  Speaker 3: Garmin live track feature. If you've never used it before
• 48:25
  Speaker 3: and you happen to use a garment. I know that
• 48:27
  Speaker 3: a lot of other wearables have similar functionality, But you
• 48:30
  Speaker 3: can go into your settings and add certain emails or
• 48:33
  Speaker 3: people in your contact lists to get a notification when
• 48:36
  Speaker 3: you head out for a run, especially when I am
• 48:39
  Speaker 3: traveling internationally. Dad's not five minutes away, but it is
• 48:43
  Speaker 3: good for him to know that I start my run,
• 48:45
  Speaker 3: I am my run, and I am safe.
• 48:47
  Speaker 2: That's something that I'm super mindful of.
• 48:49
  Speaker 3: And then, regardless of where you are, whether you're in
• 48:52
  Speaker 3: a metropolitan area or in a rural area, really important
• 48:56
  Speaker 3: to make sure that you're staying kind of in main
• 48:58
  Speaker 3: areas if you're run being super early or super e late.
• 49:01
  Speaker 3: So for me being in New York City, I would
• 49:05
  Speaker 3: make sure that if I was getting out and running,
• 49:07
  Speaker 3: you know, five thirty at six am, that I was
• 49:08
  Speaker 3: staying on the avenue, so to speak. I wouldn't even
• 49:11
  Speaker 3: head necessarily, and this is obviously based on a comfort situation,
• 49:15
  Speaker 3: but I wouldn't even head into the park until a
• 49:17
  Speaker 3: little bit later where I felt like that was going
• 49:19
  Speaker 3: to be a little bit more crowded, especially Central Park
• 49:21
  Speaker 3: at points like the lighting is all sorts of messed up.
• 49:24
  Speaker 3: You really realize that running in foreign countries, their lighting
• 49:26
  Speaker 3: is excellent and New York does not cater to my
• 49:29
  Speaker 3: overall running safety.
• 49:30
  Speaker 2: But staying in main areas where.
• 49:32
  Speaker 3: You're just going to see a lot of people around there,
• 49:34
  Speaker 3: you know will be someone to reach out to if
• 49:36
  Speaker 3: something was to go to go awry, so to speak.
• 49:39
  Speaker 2: What safety tips do you have for the run?
• 49:41
  Speaker 4: Yeah?
• 49:42
  Speaker 1: I wish I actually, you know, should be thinking about
• 49:44
  Speaker 1: this a lot more. You know, I'm kind of fearless
• 49:45
  Speaker 1: when I go out there. I'm always just kind of
• 49:47
  Speaker 1: thinking of, like, make sure I wear my reflective gear.
• 49:49
  Speaker 1: Since it's so early, I don't get it's a great tip,
• 49:51
  Speaker 1: you know, So I say, the biggest thing I've done is,
• 49:53
  Speaker 1: you know, just wear the reflective gear because I'm always
• 49:55
  Speaker 1: thinking about not getting hit by somebody rather than being
• 49:59
  Speaker 1: abducted by somebody. So but I do stay on all
• 50:01
  Speaker 1: the well lit paths until, like you're saying, it's bright
• 50:04
  Speaker 1: enough outside to feel more comfortable doing those desolate trails.
• 50:08
  Speaker 1: I mean, I train along the lakefront, which is pretty
• 50:10
  Speaker 1: I think there's usually always someone on it, but once
• 50:13
  Speaker 1: you start getting into those really long runs hitting down
• 50:16
  Speaker 1: towards like the south end of the trail, it is
• 50:18
  Speaker 1: a little less crowded over there during the early morning.
• 50:21
  Speaker 1: So for me right now, it's just been wearing reflective
• 50:23
  Speaker 1: gear so that people can see me at all times.
• 50:26
  Speaker 1: But now that I know about that feature on garment,
• 50:29
  Speaker 1: I'm definitely going to use it.
• 50:30
  Speaker 2: Strava has one as well, if you use Strava a lot.
• 50:32
  Speaker 3: And something to be mindful of that we haven't touched
• 50:36
  Speaker 3: on yet headphones, Right. A lot of us like to
• 50:38
  Speaker 3: wear headphones, like to listen to music or podcasts when
• 50:40
  Speaker 3: you're out there running, But if at a certain time
• 50:44
  Speaker 3: you might want to be a little bit.
• 50:44
  Speaker 2: More cognizant about what's going on around you.
• 50:46
  Speaker 3: You always want to be cognitive about what's going on
• 50:48
  Speaker 3: around you, but important to kind of be mindful of
• 50:50
  Speaker 3: that in the scheme of things. There are a lot
• 50:52
  Speaker 3: of headphones I know after shocks that you can wear
• 50:55
  Speaker 3: and still get a lot of that external noise with
• 50:57
  Speaker 3: people lean into.
• 50:57
  Speaker 2: For me, I'm a one air pod runner.
• 51:00
  Speaker 3: If I'm going out before like six fifteen in the morning,
• 51:02
  Speaker 3: I'll keep one in and keep one out and just
• 51:05
  Speaker 3: like be a little bit more aware of what's happening
• 51:08
  Speaker 3: around you. Okay, So we're in the home stretch here,
• 51:11
  Speaker 3: we're winding down. Before I let you all go today,
• 51:15
  Speaker 3: I do think it's an important moment for us to
• 51:17
  Speaker 3: ask us to reiterate motivation.
• 51:19
  Speaker 2: Right.
• 51:20
  Speaker 3: We all have different reasons why we run, and I
• 51:23
  Speaker 3: think that finding that reason and being able to articulate
• 51:26
  Speaker 3: that is what's going to keep you coming back.
• 51:28
  Speaker 2: Day in and day out.
• 51:29
  Speaker 3: So my question to close us out here today is
• 51:33
  Speaker 3: why do you run?
• 51:35
  Speaker 2: Sierra?
• 51:37
  Speaker 4: Honestly, I do it for myself.
• 51:39
  Speaker 5: I have found my most powerful moments in my runs,
• 51:42
  Speaker 5: my confidence, self worth, just being able to see what
• 51:46
  Speaker 5: I'm capable of, and no one can take that away
• 51:49
  Speaker 5: from me. And because it's all about me, it's mine,
• 51:53
  Speaker 5: I control it.
• 51:55
  Speaker 4: And I think that what can make injuries really hard.
• 51:58
  Speaker 5: Having to rest really hard, because when you put so
• 52:01
  Speaker 5: much value in something like that, it can be really
• 52:04
  Speaker 5: difficult to step away from it. But having really intentional
• 52:08
  Speaker 5: meeting and action behind your runs is what makes you
• 52:12
  Speaker 5: keep going, especially for us that are running tomorrow.
• 52:15
  Speaker 2: Yeah, for sure.
• 52:16
  Speaker 3: And I think that for me to piggyback on that,
• 52:18
  Speaker 3: A big part of why I run is that not
• 52:21
  Speaker 3: only do I know that that time is an opportunity
• 52:23
  Speaker 3: for me to give back to me, but by doing
• 52:25
  Speaker 3: that that I'm better for the other people that I
• 52:27
  Speaker 3: want to show up for throughout my day. So even
• 52:30
  Speaker 3: especially now kind of having to shift my routine dealing
• 52:34
  Speaker 3: with injury, I know that I can replicate that feeling
• 52:37
  Speaker 3: and how I show up throughout the rest of my day.
• 52:39
  Speaker 3: But just finding something else that I feel like is
• 52:41
  Speaker 3: my opportunity to give back to me. So if I
• 52:42
  Speaker 3: can't go out and lace up how I want to,
• 52:45
  Speaker 3: maybe it's leaving my apartment for twenty to thirty minutes
• 52:47
  Speaker 3: in the morning and taking a very intentional, mindful walk
• 52:49
  Speaker 3: with like a cup of coffee, right and really having
• 52:52
  Speaker 3: that time to like give back to me the way
• 52:55
  Speaker 3: that I feel like running gives back to me so
• 52:56
  Speaker 3: again I can kind of keep my head up and
• 52:58
  Speaker 3: keep going throughout my day.
• 53:00
  Speaker 2: Phoenix, Why do you run? What's your why? I love that.
• 53:03
  Speaker 2: My why is discipline, you know.
• 53:05
  Speaker 1: I feel like I run to stay disciplined, to strengthen
• 53:07
  Speaker 1: my discipline, to strengthen my mind. And I typically when
• 53:10
  Speaker 1: I run, I don't listen to music because I feel
• 53:13
  Speaker 1: like that's my time to hash out anything I'm going
• 53:16
  Speaker 1: through with my day or my week, or you know,
• 53:19
  Speaker 1: you know, just kind of check in with myself like
• 53:21
  Speaker 1: you were saying, and just you know, hold myself accountable.
• 53:23
  Speaker 2: So I use that time to just kind of talk
• 53:26
  Speaker 2: with myself.
• 53:27
  Speaker 1: Then I also use that as just to keep setting
• 53:29
  Speaker 1: my threshold for my discipline higher, because I feel like
• 53:31
  Speaker 1: every time I accomplish a run or hit mileage that
• 53:34
  Speaker 1: I've never done before, it kind of just instills that
• 53:37
  Speaker 1: confidence in me that all, right, now, I can go
• 53:39
  Speaker 1: after this life goal and I can go after this
• 53:41
  Speaker 1: job goal because I did this and that can't be
• 53:44
  Speaker 1: harder than this.
• 53:45
  Speaker 2: Right. I moved my.
• 53:46
  Speaker 1: Body for hours and I stayed positive during it, and
• 53:50
  Speaker 1: I kept reassuring myself that I can do it, and
• 53:53
  Speaker 1: I did it, So for me, I do it to
• 53:55
  Speaker 1: keep strengthening my discipline and to motivate other people. You know,
• 53:58
  Speaker 1: I feel like running is it's very hard or it's
• 54:00
  Speaker 1: probably one of the hardest thing that you can put
• 54:01
  Speaker 1: onto your body. And just to be able to accomplish
• 54:04
  Speaker 1: it and do it, I think it's very inspiring and motivating.
• 54:07
  Speaker 2: So that's why I do it.
• 54:08
  Speaker 3: So I do want to say thank you all so
• 54:10
  Speaker 3: much to everyone for coming out here tonight. Thank you
• 54:12
  Speaker 3: again to our host at Tracksmith for having us here.
• 54:16
  Speaker 3: This pop up is open today until seven, tomorrow until seven,
• 54:19
  Speaker 3: and Monday until four.
• 54:22
  Speaker 2: If you haven't seen them, their.
• 54:24
  Speaker 3: Marathon posters are my favorite thing in the world, so
• 54:26
  Speaker 3: see you can snag a spot to grab one of those.
• 54:28
  Speaker 2: But again, thank you so much to all of you.
• 54:30
  Speaker 3: I really really appreciate you, and you know how it goes,
• 54:33
  Speaker 3: another hurdle conquered.
• 54:35
  Speaker 2: Got you guys, next time.