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5-MINUTE FRIDAY: The Importance Of Finding Your Own Rhythm · Hurdle with Emily Abbate

• 0:16
  Speaker 1: What's going on everyone?
• 0:17
  Speaker 2: Emily here you are listening to five minute Friday on Hurdle.
• 0:22
  Speaker 2: Good morning, good afternoon, good evening. Whenever you're listening to this,
• 0:26
  Speaker 2: I am recording in beautiful, sunny Los Angeles, not trying
• 0:30
  Speaker 2: to rub it in. I saw a lot of flood
• 0:33
  Speaker 2: content on the socials of what's going on in New
• 0:39
  Speaker 2: York this week. I made the decision that I would
• 0:41
  Speaker 2: just hang out on the West Coast until Saturday, a
• 0:44
  Speaker 2: nice little holiday weekend kickoff for me, if you will.
• 0:48
  Speaker 1: I came out here to host an event for on.
• 0:51
  Speaker 2: They recently announced their OAC sprint team. They train out
• 0:57
  Speaker 2: of Mount Zach here in Los Angeles, and so I
• 1:00
  Speaker 2: came out and was able to have such an unbelievable
• 1:04
  Speaker 2: experience doing that inside of the historical LA Coliseum where
• 1:08
  Speaker 2: famously my girl, Joe Boy Knight Samuelson won the inaugural
• 1:14
  Speaker 2: woman's Olympic marathon back in nineteen eighty four. So yeah,
• 1:19
  Speaker 2: pretty surreal, But I digress. I went on a run
• 1:22
  Speaker 2: this morning. So I ran the half last weekend in Brooklyn,
• 1:28
  Speaker 2: the Brooklyn Half put on by New York Roadrunners. It
• 1:31
  Speaker 2: was such a fun day and I'm definitely still a
• 1:35
  Speaker 2: bit in recovery mode from that. So I went out
• 1:39
  Speaker 2: to do a workout this morning. It was kilometer repeats.
• 1:43
  Speaker 2: I had three of them. And when I tell you that,
• 1:47
  Speaker 2: I really had to give myself grace and I really
• 1:49
  Speaker 2: had to meet myself with where I was at, that
• 1:53
  Speaker 2: is such an understatement.
• 1:54
  Speaker 1: It just I felt like my legs were super heavy.
• 1:58
  Speaker 2: But I also being like, this is not feeling as
• 2:01
  Speaker 2: easy as I hoped that it could feel, was so
• 2:05
  Speaker 2: appreciative of.
• 2:07
  Speaker 1: The environment around me.
• 2:08
  Speaker 2: I was running around Silver Lake Reservoir and just felt
• 2:14
  Speaker 2: so grateful to be in the sunshine and knowing that
• 2:18
  Speaker 2: there was a really breakfast on the other side of
• 2:21
  Speaker 2: that run. I had to do a little bit of both.
• 2:24
  Speaker 2: I had to hype myself up and appreciate what I
• 2:27
  Speaker 2: had to give, and I had to recognize that this
• 2:30
  Speaker 2: is just how it is in this moment, not judge
• 2:33
  Speaker 2: it to another workout perhaps from the past, or maybe
• 2:36
  Speaker 2: what I know that I am capable of, and again
• 2:41
  Speaker 2: meet myself with where I'm at, And more often than not,
• 2:46
  Speaker 2: that can be really challenging. It can be really challenging
• 2:49
  Speaker 2: to accept how things are. There are a lot of
• 2:51
  Speaker 2: things in my life right now that I both have
• 2:53
  Speaker 2: gratitude for and maybe wish that they were a little
• 2:58
  Speaker 2: bit different. I feel like there are a lot of
• 3:00
  Speaker 2: things that are in flux right now. I'm thinking about
• 3:02
  Speaker 2: my summer and I have so much exciting work on deck,
• 3:05
  Speaker 2: but I'm also sitting here thinking, Okay, you need to
• 3:08
  Speaker 2: find things that excite you that have nothing to do
• 3:11
  Speaker 2: with work.
• 3:12
  Speaker 1: I'm rambling a little bit here. I tend to do
• 3:14
  Speaker 1: that on five Minute Friday.
• 3:15
  Speaker 2: But the gist of this story, the gist of this episode,
• 3:19
  Speaker 2: is me saying that I am really in this season
• 3:24
  Speaker 2: of trying to offer myself grace, of trying to be
• 3:28
  Speaker 2: less reactive, of trying to appreciate that I'm not the
• 3:35
  Speaker 2: only person that's trying to do the best they can
• 3:37
  Speaker 2: with what they have, and that all I can do
• 3:42
  Speaker 2: is try to be a little easy on myself anyway.
• 3:47
  Speaker 2: As my buddy Coach B says, this is about running,
• 3:50
  Speaker 2: It's not about running. And I think that I'm really
• 3:53
  Speaker 2: seeing this reverberate into so many aspects of my life
• 3:57
  Speaker 2: right now. This need for grace, this need for slowing down,
• 4:03
  Speaker 2: this need for looking on the bright side, this need
• 4:07
  Speaker 2: for appreciating and taking conscious stock of the good things
• 4:15
  Speaker 2: that are around me, and so that's what I will
• 4:18
  Speaker 2: continue to do. My thought prompt for you this week,
• 4:22
  Speaker 2: what's one little thing that you can take notice of
• 4:24
  Speaker 2: that you can take stock of? Can you have more
• 4:26
  Speaker 2: grace with yourself? I'm sure the answer is yes. And
• 4:31
  Speaker 2: now a listener question. Hey Emily, First of all, thanks
• 4:35
  Speaker 2: so much for your amazing content over the years, and
• 4:38
  Speaker 2: so happy for your journey with iHeart. I'm in my
• 4:40
  Speaker 2: mid forties and took up running during COVID, having since
• 4:44
  Speaker 2: run one marathon. We'll be completing my second one in
• 4:47
  Speaker 2: Chicago this October, and I average two half marathons each year.
• 4:51
  Speaker 2: No matter how slow I try to take my easy runs,
• 4:54
  Speaker 2: my heart rate always spikes pretty high and doesn't level
• 4:57
  Speaker 2: out too much during the run. I can seem to
• 5:00
  Speaker 2: successfully figure out diaframatic breathing while I run. I've been
• 5:05
  Speaker 2: seeing a lot of HRV training stories on my IG
• 5:08
  Speaker 2: and while I do breathwork daily. Wonder your thoughts, suggestions, strategies,
• 5:13
  Speaker 2: and how to work on this huge piece of running.
• 5:16
  Speaker 2: I feel like this is the last piece I need
• 5:19
  Speaker 2: to figure out. Thank you so much. Jen from Seattle,
• 5:24
  Speaker 2: Jen from Seattle. Thank you for this and thank you
• 5:26
  Speaker 2: so much for your sweet words. It means so much
• 5:29
  Speaker 2: to me. Massive congratulations to you for lining up for
• 5:32
  Speaker 2: your second marathon in Chicago this October.
• 5:35
  Speaker 1: It is epic. You will have the best time.
• 5:39
  Speaker 2: You have a really great question here, So first let's
• 5:41
  Speaker 2: talk a little bit about your heart rate spike. Running
• 5:43
  Speaker 2: watches can be really incredible, but they can also be
• 5:46
  Speaker 2: a total psychological trap. Heart Rate is a reactive metric,
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  Speaker 2: so it doesn't just measure your pace. It measures heat,
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  Speaker 2: It measures how much sleep you got, It measures hydration, caffeine,
• 5:57
  Speaker 2: and honestly, the anxiety of looking down at your wrists
• 6:00
  Speaker 2: and seeing a high number can be a lot. So
• 6:03
  Speaker 2: my first piece of homework for you for your next
• 6:05
  Speaker 2: few easy runs, I want you to change the face
• 6:08
  Speaker 2: of your watch so you cannot see your heart rate.
• 6:10
  Speaker 2: I want you to entirely run by something that's often
• 6:13
  Speaker 2: referred to as RPE. That's rate of perceived exertion. If
• 6:18
  Speaker 2: you can speak out loud and full comfortable sentences without gasping,
• 6:22
  Speaker 2: you are running at an easy effort.
• 6:24
  Speaker 1: I don't care what your watch says. I don't care
• 6:26
  Speaker 1: if your heart rate says. One to eighty.
• 6:28
  Speaker 2: If you can talk comfortably, you're in the right zone.
• 6:30
  Speaker 2: So I want you then to be able to trust
• 6:33
  Speaker 2: your body over your bluetooth. Now, when we talk about breathing,
• 6:39
  Speaker 2: you mentioned you do daily breath work, which is amazing.
• 6:41
  Speaker 2: But trying to bring difmatic breathing into your run is
• 6:45
  Speaker 2: like trying to juggle while riding a unicycle. If you
• 6:48
  Speaker 2: try to learn it while your feet are pounding the
• 6:52
  Speaker 2: pavement while you are moving, your brain goes into a
• 6:55
  Speaker 2: high alert mode and you start chest breathing, which instantly
• 6:58
  Speaker 2: raises your heart rate is out.
• 7:00
  Speaker 1: What we want to do.
• 7:01
  Speaker 2: What we want to do is build the muscle memory
• 7:03
  Speaker 2: before you run. So let me offer you a little
• 7:07
  Speaker 2: bit of a strategy to do that. The first thing
• 7:09
  Speaker 2: I will say is keep doing your daily floor breathwork.
• 7:12
  Speaker 2: Lie on your back, one hand on your chest, one
• 7:14
  Speaker 2: hand on your belly. Make sure only the hand on
• 7:17
  Speaker 2: your belly moves. The next thing you can do is
• 7:21
  Speaker 2: take it to the sidewalk or take it to the driveway.
• 7:23
  Speaker 2: So before you start your watch, simply just walk for
• 7:27
  Speaker 2: two to three minutes and focus only on those deep
• 7:31
  Speaker 2: belly breaths. And then the next thing, once you start running.
• 7:36
  Speaker 2: Use a rhythmic breathing pattern, so tie your breath to
• 7:39
  Speaker 2: your feet a three x three pattern inhaling for three footsteps,
• 7:43
  Speaker 2: exhaling for three footsteps. If that feels a little bit weird,
• 7:47
  Speaker 2: you can try a three x two pattern, which is
• 7:49
  Speaker 2: inhaling for three exhaling for two. This gives your brain
• 7:53
  Speaker 2: a rhythm to focus on, and it'll naturally force your
• 7:56
  Speaker 2: diaphragm to drop down and take over. The last thing
• 7:59
  Speaker 2: I want to do here is also de influenced a
• 8:02
  Speaker 2: little bit on the HRV hype HRV heartway variability.
• 8:07
  Speaker 1: It is, like you said, it's pretty trendy right now.
• 8:09
  Speaker 2: It's very big on social and I don't want you
• 8:14
  Speaker 2: to look at social media and over complicate your training.
• 8:17
  Speaker 2: So think of HRV as your body's recovery jashboard, not
• 8:21
  Speaker 2: a real time pacing tool. A higher HRV really just
• 8:25
  Speaker 2: means that your nervous system is relaxed. I'm ready to
• 8:27
  Speaker 2: absorb training. A low HRV means you're carrying stress and
• 8:32
  Speaker 2: you might need to take an easy day. You don't
• 8:34
  Speaker 2: need to track it while you run. I will say
• 8:36
  Speaker 2: that one more time. You do not need to track
• 8:38
  Speaker 2: it while you run. Use it as data in the
• 8:42
  Speaker 2: morning to see how well you've recovered, But when you're
• 8:44
  Speaker 2: on the road, leave the data behind. Focus on the rhythm,
• 8:47
  Speaker 2: focus on how you feel. Your breathing is a muscle group, Chen,
• 8:52
  Speaker 2: so just like your quads and your hamstrings, it takes
• 8:55
  Speaker 2: time to train, but you are doing all the right things.
• 8:58
  Speaker 1: Good luck in Chicago.
• 9:00
  Speaker 2: Keep your head up and shoot me a message and
• 9:02
  Speaker 2: let me know how your rhythmic breathing feels on your
• 9:06
  Speaker 2: next run.
• 9:07
  Speaker 1: If you have a listener question, I'm all ears.
• 9:10
  Speaker 2: Hit me up over at Hurdle Podcasts and the dms
• 9:12
  Speaker 2: over at Emilybody, or of course always over at Hello
• 9:17
  Speaker 2: at hurdle dot us. Another hurdle conquered. Catch you guys
• 9:22
  Speaker 2: next time.