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#HURDLEMOMENT: How to Conquer Race Day With Robin Arzon · Hurdle with Emily Abbate

0:00
Speaker 1: Hey hurdlers, Welcome back to another Hurdle Moment from Hurdle,
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Speaker 1: a podcast that docs to everyone from entrepreneurs to top
0:06
Speaker 1: CEOs and athletes about how they've gotten through tough times
0:10
Speaker 1: hurdles of.
0:10
Speaker 2: Sorts by leaning into wellness.
0:13
Speaker 1: This week for Hurdle Moment, we are back to that
0:16
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0:21
Speaker 1: a lot of fall marathoners listening to the pod before
0:25
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1:04
Speaker 1: So today I'm going to be talking about how to
1:07
Speaker 1: gear up for a marathon, talking about marathon race day
1:10
Speaker 1: with the one the only vice president of fitness programming
1:14
Speaker 1: at Peloton, twenty six time marathon or author of Shut
1:18
Speaker 1: Up and Run, Miss Robin Arzon.
1:21
Speaker 3: Dang, thanks, what an intro.
1:23
Speaker 2: I'm a hype man.
1:24
Speaker 3: Yeah, you're you're pretty You're getting pretty good at those intros.
1:28
Speaker 1: Well, it's been a long time since you sat down
1:30
Speaker 1: with me for episode twenty eight of the podcast November nineteenth,
1:34
Speaker 1: twenty eighteen.
1:35
Speaker 3: It was right after New York.
1:37
Speaker 2: Yeah, yeah, it's been a minute. Yes, happy to have
1:40
Speaker 2: you back in the studio.
1:41
Speaker 3: Likewise, I'm happy to be here.
1:42
Speaker 2: So today we're talking about race day for marathon ors.
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Speaker 1: Obviously, some of the things that we chat about they'll
1:47
Speaker 1: be applicable to racers of all types. But we're chatting
1:51
Speaker 1: marathons because it's fall marathon season. There's Berlin on deck
1:55
Speaker 1: this weekend. We've got Chicago in two weeks, New York
1:58
Speaker 1: two weeks or three weeks after that.
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Speaker 2: I mean, it's an exciting time, it.
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Speaker 3: Really is, and it's the culmination of months of just
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Speaker 3: slogging it out, like there's so many footsteps.
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Speaker 1: I know, and I mean I'm sure as a twenty
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Speaker 1: six time marathon er, I mean this is a conversation
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Speaker 1: like what do I need to do for this one
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Speaker 1: day that you have had so many times with yourself
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Speaker 1: and then of course with your audience at Peloton and beyond.
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Speaker 3: Yeah, well, I mean I would think the first thing
2:25
Speaker 3: I like to remind myself is trust the training. It's
2:30
Speaker 3: really natural during the taper to start to try to
2:33
Speaker 3: like fill in gaps and holes and do more when
2:38
Speaker 3: it's like you just have to focus on what you
2:40
Speaker 3: can control at that point and you can't rewind the tape.
2:43
Speaker 3: You can't rewind the time, so you know, definitely like
2:47
Speaker 3: attend to injuries, go to pt like do the things
2:50
Speaker 3: that you have been doing. But that's will be a
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Speaker 3: little bit less harsh, Like we really get in our
2:54
Speaker 3: own heads a few weeks before race day, especially because
2:57
Speaker 3: it becomes palpably real. So I would tell folks trust
3:01
Speaker 3: the training, focus on what you can control, and then
3:04
Speaker 3: start to figure out like if your mind is running,
3:08
Speaker 3: no one intend if your mind is kind of going,
3:10
Speaker 3: you know, at all cylinders. Start to unpack things like
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Speaker 3: race day logistics, like your gear, where's your cheer squad
3:17
Speaker 3: going to be? Like specific corner of X root. Start
3:21
Speaker 3: to look at the root if that doesn't provide relief
3:23
Speaker 3: and it makes you more anxious, do the stuff that
3:26
Speaker 3: you've been postponing, like go to coffee with a friends,
3:29
Speaker 3: go to the movies, read the book Binge something on
3:32
Speaker 3: Netflix like.
3:33
Speaker 2: It's okay to do that. I love it.
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Speaker 1: And that's a great piece of advice to kick us off.
3:37
Speaker 1: You guys know the drill. If you have you guys
3:40
Speaker 1: know the drill. If you are racing, if you are nervous,
3:43
Speaker 1: if you have feedback, feel free to reach out to me.
3:46
Speaker 1: It's Emily at Hurdle dot us. Also over on Instagram
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Speaker 1: at Emily Body, and at Hurdle Podcast Robin after they
3:53
Speaker 1: listen to all of your words of wisdom, where do
3:55
Speaker 1: they find you on social media?
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Speaker 3: I am at robin NYC robin NYC Robinarson dot com
4:02
Speaker 3: and of course I am on peloton.
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Speaker 1: Every day every day. All right, with that, let's get
4:07
Speaker 1: to hurdling. Okay, So it's race day. It has arrived. Okay,
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Speaker 1: So the first thing, the golden rule. I know you're
4:22
Speaker 1: gonna I know you're gonna answer this question, right, the
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Speaker 1: golden rule of race day, Robin, What is it?
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Speaker 3: Nothing new on race day, not.
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Speaker 2: Even rehearse just so.
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Speaker 1: I would say that's that's number one most important, So
4:37
Speaker 1: talk to me about why that's so important.
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Speaker 3: You don't want to be putting anything on your body
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Speaker 3: or ingesting anything that you haven't rehearsed. You want to
4:45
Speaker 3: think of all the training as multiple dress rehearsals for
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Speaker 3: the big show, and something as small as a seam
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Speaker 3: that you may not have ever considered would annoy You
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Speaker 3: could literally dismay until the race. And I don't mean
5:01
Speaker 3: to be overly dramatic, but twenty six point two is
5:03
Speaker 3: a long time to be out there, even for the
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Speaker 3: fastest runners in the world, So why would you insert
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Speaker 3: a variable that you're unsure about that even the race shirt,
5:13
Speaker 3: even the cute stuff that the charity is giving you,
5:16
Speaker 3: like if you haven't done a run in it, or
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Speaker 3: multiple runs, it's it's off the table to put up
5:22
Speaker 3: the cool stuff at the expo, Like stop buying crap
5:25
Speaker 3: you don't need, like seriously, like just truck, Like know
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Speaker 3: what you've done in those twenty milers eighteen milers and
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Speaker 3: stick with that.
5:33
Speaker 1: It's totally true, especially like the misplaced seem I have
5:35
Speaker 1: a pair of luggings that I've worn so many times.
5:38
Speaker 2: I love them. I got a new one.
5:40
Speaker 1: I didn't a lot of people have varying feelings on this,
5:42
Speaker 1: but washing before you wear I'm like, eh, I can
5:44
Speaker 1: wear it, then I can watch it.
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Speaker 2: Whatever. Everyone's different.
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Speaker 1: I wore the brand new ones last week and I
5:49
Speaker 1: was like, it didn't go well. So in my head,
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Speaker 1: I'm like, wow, Okay, I'm glad I wore them. Now
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Speaker 1: I'm glad we got over this hurdle and now I
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Speaker 1: can put them back on and get Rice ready.
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Speaker 2: Okay, so we've establed, so nothing new. On race day.
6:01
Speaker 1: We talked about it in relevance to gear, but that
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Speaker 1: obviously also applies to what you're taking in for sure.
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Speaker 3: I mean nutrition is nutrition makes or breaks a race,
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Speaker 3: and literally even I mean I personally don't have a
6:16
Speaker 3: sensitive stomach, so I can take things on the course
6:18
Speaker 3: and no, I'm ninety nine point nine percent gonna be okay.
6:21
Speaker 3: But if you're unfamiliar with the gel or the goo
6:24
Speaker 3: or the bagel or whatever it is they're serving, especially
6:27
Speaker 3: for international races, they serve like I'm US based, they
6:31
Speaker 3: serve different things in Berlin and in Paris and you know,
6:34
Speaker 3: and even in London, So make sure that you're checking
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Speaker 3: out what they're going to serve on the course, and
6:38
Speaker 3: always be your own plan B, like bring extra gels.
6:43
Speaker 3: I had one race where for some like, I just
6:46
Speaker 3: shedded all my gels I got and I planned on
6:49
Speaker 3: seeing my mom at mile sixteen. Didn't see her. So
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Speaker 3: I was really and thankfully I saw some other runners
6:54
Speaker 3: on the course and they were like here, they just
6:55
Speaker 3: gave me some stuff, but I was really left with
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Speaker 3: like one gel for the remain of the race. And
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Speaker 3: we all know that's a recipe for disaster at mile
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Speaker 3: twenty two. So just be your own plan B and
7:05
Speaker 3: definitely do your research on what's going to be provided
7:07
Speaker 3: for you. And I would even not count on that,
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Speaker 3: Like just have everything on your person that you think
7:12
Speaker 3: you're gonna need.
7:12
Speaker 2: It's smart.
7:13
Speaker 1: And I know obviously we're already talking about race day itself,
7:16
Speaker 1: but in terms of like the day before race day,
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Speaker 1: what would you say is your biggest tip to people
7:21
Speaker 1: who are gearing up, they feel nervous, they're kind of
7:23
Speaker 1: a little all over the place, what would you tell them.
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Speaker 3: Even earlier in the process, if you can start to
7:28
Speaker 3: establish like a ritual around nerves. For me, it's laying
7:35
Speaker 3: out my clothing before the you know, the morning of
7:37
Speaker 3: a long run or race day as the case may be,
7:40
Speaker 3: like putting out my you know, almond butter and Ezekiel bread,
7:44
Speaker 3: which is my go to like race morning food. Like
7:46
Speaker 3: I actually set an alarm to remind myself one to
7:50
Speaker 3: get off my phone the day before a race because
7:52
Speaker 3: it's so easy to go down that rabbit hole. And
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Speaker 3: then it's eleven pm midnight, and then you start counting
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Speaker 3: the hours that you're not going to sleep and just
8:00
Speaker 3: start to create a ritual around how you're gonna fuel,
8:03
Speaker 3: what you're gonna wear, when you're gonna cut off communication
8:07
Speaker 3: even with the most well meeting folks. You know, you
8:09
Speaker 3: don't have to be you know, sip and tea and
8:12
Speaker 3: kiking with your best friend till one in the morning
8:13
Speaker 3: the night before a race, even though it might feel
8:15
Speaker 3: good in the moment, you really need to kind of
8:18
Speaker 3: go internal and figure out ways that that actually feels powerful.
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Speaker 2: Right.
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Speaker 1: And also along the lines of what you're getting at
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Speaker 1: is just like visualization, like giving your time, giving yourself
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Speaker 1: the essential time that you need to visualize. Okay, what
8:33
Speaker 1: is not only the race is gonna look like, but
8:35
Speaker 1: what's the morning look like, like, how can I set
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Speaker 1: myself up for success from the moment I open my
8:40
Speaker 1: eyes and like slip into that spandex and prepare yourself
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Speaker 1: to boss up and get out there.
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Speaker 3: I tell everyone to create a mental movie reel of
8:48
Speaker 3: their strongest training moments. And it might not even be
8:51
Speaker 3: in that training cycle, right. You might be like holding
8:54
Speaker 3: on to a beautiful memory from when you were in
8:56
Speaker 3: high school, Like it doesn't matter as long as it's
8:58
Speaker 3: meaningful to you. I joke kind of not really that
9:01
Speaker 3: I live my life like I mean a rocky movie montage,
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Speaker 3: Like you should be that powerful or at least be
9:08
Speaker 3: aspiring to get a glimmer of whatever it is that
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Speaker 3: you're trying to achieve at that finish line, Like maybe
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Speaker 3: it's joy. Maybe you're just running to like lace up
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Speaker 3: and live great. So then how would that be most
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Speaker 3: optimal for you? Right? Start to create that mental movie
9:23
Speaker 3: real and it's it works if you do it the
9:25
Speaker 3: day before the race. It really works if you ritualize it.
9:28
Speaker 3: I mean, the best athletes in the world have mantras
9:33
Speaker 3: I and I almost the mantra for me is not
9:37
Speaker 3: just a way to kind of center myself on the run.
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Speaker 3: It's almost an invocation, like I am calling on the
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Speaker 3: power of like literally like the people who have come
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Speaker 3: before me, like the people I want to make proud,
9:52
Speaker 3: like what I define as legacy. That is what I
9:55
Speaker 3: bring with me on race day. And it might sound
9:57
Speaker 3: pretty dramatic, but like, why shouldn't you start in your
10:00
Speaker 3: own story?
10:01
Speaker 1: Totally okay, So you're the star of your story. It's
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Speaker 1: race day. You wake up, you get your stuff on,
10:06
Speaker 1: you're moving. The one of the most frequent questions I get,
10:09
Speaker 1: and I'm sure you get this as well, is talking about.
10:12
Speaker 2: What and when to eat in the morning before a race.
10:16
Speaker 2: So let's talk a little bit about that.
10:17
Speaker 3: Yeah, let's talk about it. So for a race like
10:19
Speaker 3: New York City, you are going to be at the
10:22
Speaker 3: race corral hours before you're even going to get moving.
10:26
Speaker 3: So I kind of plan my breakfast in two parts,
10:28
Speaker 3: Like I'll eat like almond butter and toast and banana
10:32
Speaker 3: is kind of my go to. And I'll have like
10:36
Speaker 3: one piece of toast and almond butter in the morning
10:38
Speaker 3: before I leave in a banana, and then I'll probably
10:40
Speaker 3: eat like half a banana and the other piece of toast,
10:43
Speaker 3: maybe like sixty minutes before the race, and I stop
10:45
Speaker 3: drinking fluids sixty minutes.
10:48
Speaker 1: Before the race, right, And that obviously gives you time
10:50
Speaker 1: to like process what's going on. So if you do
10:53
Speaker 1: have to go to like a port, a body or
10:55
Speaker 1: whatever you got to do, if you're getting it all
10:57
Speaker 1: done an hour before, then that gives you like time
10:59
Speaker 1: for the emergency bit stop.
11:00
Speaker 3: Yeah, and you definitely want to plan your fuel. It's
11:03
Speaker 3: almost like you're planning for three, maybe even four hours
11:07
Speaker 3: of fueling before you're even gonna run. Most folks are
11:11
Speaker 3: not fueling for their twenty mile or four hours in advance, right,
11:14
Speaker 3: So think about that, like, if you're if you normally
11:16
Speaker 3: have your whatever it is, you're half a bagel ninety
11:20
Speaker 3: minutes before then, plan for that. But also, no, you're
11:22
Speaker 3: gonna need a little bit of extra juice because you're
11:25
Speaker 3: waking up very likely earlier than you normally would on
11:27
Speaker 3: your long run day.
11:28
Speaker 2: Right.
11:28
Speaker 1: And if you seem to be a person that gets
11:31
Speaker 1: some sort of a nervous stomach or something like that,
11:33
Speaker 1: that's also to take into account because yeah, those long
11:36
Speaker 1: runs and training, they can be a little nerve inducing.
11:39
Speaker 1: You could feel a little anxious, but it's a completely
11:41
Speaker 1: different game plan on race day. So you want to
11:43
Speaker 1: make sure that if you know that's who you are
11:45
Speaker 1: and that's something that happens to you, plan it out.
11:47
Speaker 1: Be easy with yourself, be gentle, Know that like it's
11:50
Speaker 1: fuel and it's there to help you, not hurt you. Right, Okay,
11:55
Speaker 1: so we talked about fueling. Now we're on the course.
11:58
Speaker 2: Yeah ah ah, so.
12:01
Speaker 1: Camma, of course you're out there. All the hard work
12:05
Speaker 1: is starting to pay off. You're at the beginning. What
12:07
Speaker 1: are some tips that you would offer to someone at
12:09
Speaker 1: the beginning of the race, because I think one of
12:11
Speaker 1: the biggest things that you hear time.
12:12
Speaker 2: And time again is don't go out too hard. Right
12:14
Speaker 2: you've got twenty six point two miles ahead of you.
12:18
Speaker 3: I mean, that's the classic advice. I would say, what
12:21
Speaker 3: kind of run are you approaching? Is it a race
12:25
Speaker 3: or is it a marathon? Because racing marathon is actually
12:28
Speaker 3: very different than running a marathon. Look at the course.
12:31
Speaker 3: There are courses that lend themselves to negative splits. You
12:35
Speaker 3: definitely want to be informed if that's something that you're
12:37
Speaker 3: kind of banking on, because there are a lot of
12:39
Speaker 3: things that can go wrong. But you know, for a
12:42
Speaker 3: course like New York, for example, is really hilly, Chicago
12:44
Speaker 3: a little flatter, you can probably have much more. You
12:46
Speaker 3: will have much more even splits on a flat course.
12:49
Speaker 3: So I wouldn't say everyone needs to be conservative padding
12:53
Speaker 3: their mileage two minutes a mile, like, it's not a
12:55
Speaker 3: bright line rule, just to know that you are conserving energy.
12:58
Speaker 3: The race starts at mile six, so plan based on
13:02
Speaker 3: the course and how you're approaching that finish line.
13:04
Speaker 2: Yeah, and I know I mean me personally time and
13:06
Speaker 2: time again.
13:07
Speaker 1: So many people say you should aim for negative splits,
13:10
Speaker 1: and this sounds like this idealic situation in my perfect.
13:13
Speaker 2: World, I'd love them.
13:14
Speaker 1: But I know that I am a person that with
13:16
Speaker 1: the right fuel, no matter what, I get to that
13:19
Speaker 1: mile twenty two and I'm definitely gonna be slower than
13:22
Speaker 1: I was.
13:22
Speaker 2: At mile twelve.
13:23
Speaker 1: It's just how I run, and I still have energy
13:26
Speaker 1: left in the tank, but it's just not the same.
13:28
Speaker 1: And so if I was to take that advice like, oh,
13:31
Speaker 1: go out really slow and then just speed up gradually
13:34
Speaker 1: and gradually, like, I'm not that kind of runner. And
13:36
Speaker 1: so it's important going into race day, especially with those
13:39
Speaker 1: longer training runs, feel it out, feel what kind of
13:42
Speaker 1: runner you are, and like really pay attention to what's
13:46
Speaker 1: happening in your body and listen. Listening, it's so important. Okay,
13:52
Speaker 1: so we're at the gaining of the marathon. The classic
13:54
Speaker 1: advice don't go to all out right off the bat.
13:57
Speaker 1: What's the next piece of advice you got for me
13:58
Speaker 1: on race day?
14:00
Speaker 3: I think that you need to plan for the discomfort
14:03
Speaker 3: and how you're going to speak to yourself in that moment.
14:06
Speaker 3: Because even the best marathons that I've had, there were
14:09
Speaker 3: moments where I was like what am I doing? Like
14:12
Speaker 3: this is actually insane that I'm on this course. So
14:16
Speaker 3: how are you going to speak to yourself in the
14:17
Speaker 3: moments of discomfort and plan for the discomfort? Don't go
14:20
Speaker 3: down a rabbit hole of thinking of every bad thing
14:22
Speaker 3: that could possibly happen in the race, but ask yourself, like,
14:25
Speaker 3: am I willing to speak to myself like I would
14:27
Speaker 3: have loved one in the worst moments of this race?
14:30
Speaker 3: And that has that preparedness for the discomfort I think
14:34
Speaker 3: goes a really long way.
14:35
Speaker 2: Oh one hundred percent.
14:36
Speaker 1: And I think there's also so much research about how
14:39
Speaker 1: different people respond to different types of self talk. So
14:42
Speaker 1: you might be a person that responds really positively to
14:46
Speaker 1: self talk, for example, with explatives, you might not be
14:48
Speaker 1: a kind of person that handles explatives well. You might
14:51
Speaker 1: feel like you're degrading yourself and that's not a good
14:53
Speaker 1: thing to get into. So again with the practice, that's
14:56
Speaker 1: like a common theme here. It's like talk to yourself,
15:00
Speaker 1: see how it feels, and rehearse, which.
15:02
Speaker 2: Is such a good point to bring up for sure.
15:04
Speaker 3: So there's a self talk piece, and then there's the
15:06
Speaker 3: associative versus disassociative ways of approaching just the mental mind
15:12
Speaker 3: games of an athlete. I say mind over miles. I
15:15
Speaker 3: do think after a certain basic level of training, everyone
15:20
Speaker 3: can reach that finish line, but you have to want
15:22
Speaker 3: it badly, badly enough and then proceed accordingly. So so
15:26
Speaker 3: disassociative would be think of other things, Listen to music,
15:29
Speaker 3: focus on the crowds, thanks the volunteers, get yourself out
15:33
Speaker 3: of your body. Associative is saying I have one more step.
15:37
Speaker 3: Even counting steps, I think, gosh, I'm forgetting. One of
15:39
Speaker 3: the most famous female runners famously counted steps. That's insane,
15:43
Speaker 3: counting every ten steps, you know, and but like that
15:46
Speaker 3: worked for her, so figure out, like, is this a
15:50
Speaker 3: moment where I have to go inward or is this
15:51
Speaker 3: a moment where I have to just like look up
15:53
Speaker 3: at the sky and be like put on some Beyonce and.
15:55
Speaker 2: Go and go.
15:56
Speaker 1: I think something great that you offered up before was
15:59
Speaker 1: no exactly where your friends and family are going to
16:02
Speaker 1: be on the course. I think it's one thing to say, Okay,
16:05
Speaker 1: I'll see you at mile sixteen. It's another thing to say,
16:09
Speaker 1: I'll see you at the northwest corner in front of
16:13
Speaker 1: the Borough College campus at mile sixteen. Yeah, because that
16:17
Speaker 1: is so critical. So because for some people you look
16:20
Speaker 1: forward to that moment for so long and if you
16:23
Speaker 1: miss it.
16:24
Speaker 3: Or waste energy looking. I've had experiences where I'm like,
16:28
Speaker 3: you want to establish runners right or runners left, meaning
16:32
Speaker 3: you know where they're going to be from your perspective,
16:35
Speaker 3: because trust at mile five you might think, oh, let
16:38
Speaker 3: me just run across three lanes of this road that's
16:42
Speaker 3: closed off for the race. You do not want to
16:44
Speaker 3: waste those steps, Truly, you don't want to waste those steps.
16:46
Speaker 3: So have them set up where it's going to be
16:48
Speaker 3: most convenient for you.
16:49
Speaker 1: Awesome, Okay, Convenience is important finding family, finding friends always helpful.
16:55
Speaker 1: Now we're more than halfway through the race, we're like
16:58
Speaker 1: coming up on that mile eighteen to twenty area, and
17:01
Speaker 1: this is when things get rough.
17:04
Speaker 2: Yeah, so where are we at?
17:06
Speaker 3: That is I can I always try to approach miles
17:11
Speaker 3: eighteen and above as a right of passage, Like you know,
17:16
Speaker 3: people always talk about mile twenty two. I actually think
17:19
Speaker 3: eighteen to twenty one can be the toughest because once
17:22
Speaker 3: you're at twenty two, you're like, even if I crawl,
17:24
Speaker 3: my ass is getting to that fish. But at eighteen
17:27
Speaker 3: you're like, ooh, that's still kind of a long run,
17:30
Speaker 3: you know, especially when your legs are tired. So I
17:33
Speaker 3: think considering that that is literally the crucible, Like that's
17:39
Speaker 3: the right of passage. You have trained so hard for
17:43
Speaker 3: the privilege of doing this with your body. And again
17:48
Speaker 3: it goes back to identifying how you're going to speak
17:52
Speaker 3: to yourself in that moment. And I also think are
17:55
Speaker 3: people are hunting for motivation when they should be hunting
17:58
Speaker 3: for purpose? So yes, scrolling on Instagram and seeing you know,
18:03
Speaker 3: a beautiful, powerful runner like Carrigaucher or else in Felix,
18:06
Speaker 3: You're like, wow, like their exemplary and they are I
18:10
Speaker 3: love them, hey, ladies, but you know they're not you,
18:14
Speaker 3: and they're not with you on the course most likely.
18:17
Speaker 3: So what is your purpose in getting to that finish line?
18:20
Speaker 3: And it has to be yours? Is it being a
18:21
Speaker 3: stronger mom? Is it being you know? Is it for
18:23
Speaker 3: that selfie at the finish line? Live? But you got to.
18:26
Speaker 2: Earn it, right, You got to earn it.
18:28
Speaker 1: And so obviously also at this point a through line
18:31
Speaker 1: on this we're talking about fuel. We haven't touched on
18:33
Speaker 1: just yet a strategy in terms of, yes, you have
18:36
Speaker 1: to rehearse it, but generally I would say a rule
18:38
Speaker 1: of thumb you here quite often is about every four
18:41
Speaker 1: miles or every thirty minutes.
18:42
Speaker 2: What is something that you stick to for.
18:44
Speaker 3: That I do every thirty minutes like clockwork. Yeah, you
18:47
Speaker 3: definitely win a bank minimum of two hundred calories before
18:51
Speaker 3: you get to mile twenty, and that's most people will
18:55
Speaker 3: be running further on race day than they have in
18:58
Speaker 3: any training run by a few miles, at least three
19:01
Speaker 3: to six miles. So I would say, you know, you
19:04
Speaker 3: definitely want to consider that you're banking the calories. You
19:08
Speaker 3: never want to be thirsty you're hungry on the course,
19:10
Speaker 3: you're always.
19:11
Speaker 1: Preempting that totally. Okay, So we're coming up to that
19:14
Speaker 1: finish line. It's your big moment and what happens.
19:18
Speaker 3: Now, keep walking, you know, unless you have a serious
19:22
Speaker 3: injury or something, keep moving. I actually love the way
19:26
Speaker 3: the New York City course is set up that it
19:27
Speaker 3: kind of forces you to walk for about a mile.
19:30
Speaker 3: That will reduce soreness, It gets it flushes out lactic acid,
19:33
Speaker 3: and it's just kind of bringing your body back to
19:37
Speaker 3: status quo after something that was really intense for three, four, five,
19:40
Speaker 3: six hours or more so definite. I just like, grab
19:45
Speaker 3: a water bottle and walk with it. It might be
19:48
Speaker 3: might feel more like a hobble. You know, that's okay,
19:51
Speaker 3: don't pressure yourself. But I do like the idea of
19:53
Speaker 3: walking after a race, and you wanna A lot of
19:56
Speaker 3: races will have the stretching tents and the massage tents
19:59
Speaker 3: and stuff. Just be make sure you're you know how
20:02
Speaker 3: you feel in that moment, because your muscles are incredibly tender.
20:05
Speaker 3: So you don't want to have someone that you might
20:07
Speaker 3: not have not have ever seen before kind of going
20:09
Speaker 3: in on your hamstring or something. Just just be really
20:12
Speaker 3: mindful of that that post race recovery sweet kind of
20:15
Speaker 3: stuff totally.
20:16
Speaker 1: And I mean, obviously you plan to see your family
20:19
Speaker 1: along the course, but it's also really important afterward, no
20:22
Speaker 1: matter where you are, if you're domestic, if you're international,
20:24
Speaker 1: you have a plan of where you're gonna find them afterward,
20:27
Speaker 1: because a lot of the times in these marathons, it's
20:30
Speaker 1: a lot of people concentrated in one area, cell Phone
20:32
Speaker 1: service might not be working. You're obviously going to be
20:35
Speaker 1: a little slower, a little more out of it than usual.
20:37
Speaker 1: So it's so so important to make sure you also
20:40
Speaker 1: have a post race plan, super important.
20:44
Speaker 3: And you're probably not just try to focus on hydration.
20:48
Speaker 3: You might not be really hungry. I always tell myself, like,
20:50
Speaker 3: just get in like five pretzels, you know, like just
20:53
Speaker 3: try to get it down and then but don't freak out.
20:56
Speaker 3: If you're not super hungry within the hour after the race.
20:59
Speaker 3: It might take a few hours for your appetite to
21:00
Speaker 3: come back. And I always recommend if you do have
21:04
Speaker 3: family you know in town or loved ones, pick a
21:07
Speaker 3: place that's off the race course to have that like
21:13
Speaker 3: celebratory meal, because at least in a place like New
21:15
Speaker 3: York City, the traffic is insane, so you kind of
21:18
Speaker 3: just want to plan your way home in a way
21:20
Speaker 3: that doesn't exacerbate, you know, make it more difficulty, make
21:25
Speaker 3: it more difficult exactly. Oh and go walk backwards down
21:27
Speaker 3: the stairs. That helps a lot.
21:28
Speaker 1: Oh god, those next day stairs, they're always an adventure. Yes, Okay,
21:32
Speaker 1: you have the opportunity right now to offer some last
21:34
Speaker 1: words of wisdom for the upcoming marathonors.
21:38
Speaker 2: What do you leave them with, Robin?
21:43
Speaker 3: I want them to look in the mirror and bang
21:45
Speaker 3: on their chest until they believe that they are a badass,
21:50
Speaker 3: because it really takes looking yourself in the eyes and
21:53
Speaker 3: being like, we're doing this today, And it might feel
21:57
Speaker 3: silly at first, but there's something really powerful of moving
22:00
Speaker 3: your body in space for longer than further than many
22:04
Speaker 3: people drive, and that makes you a very special superhero.
22:08
Speaker 3: So own that shit.
22:09
Speaker 2: It's a unique opportunity and an exciting one.
22:13
Speaker 3: Get that.
22:13
Speaker 1: Yes, awesome, Robin, thanks so much for sitting down with
22:16
Speaker 1: me today.
22:17
Speaker 3: I'm so happy to be here.
22:18
Speaker 1: I know, I know it was long overdue, long overdue
22:21
Speaker 1: again at Hurdle Podcast at Emilia Body at Robin Nyc
22:26
Speaker 1: on Instagram. You guys know how to reach us. Another
22:29
Speaker 1: hurdle conquered. Catch you guys next time.