Latest / Rise and Run / 259: The Confidence Habit with Dr. Cindra Kamphoff

Transcript

259: The Confidence Habit with Dr. Cindra Kamphoff · Rise and Run

0:44
SPEAKER_00: Hello, friends and running family.
0:46
SPEAKER_00: This is Mary El calling from Southeastern PA.
0:49
SPEAKER_00: I just finished my last training run before Burden Hand.
0:53
SPEAKER_00: I only live 25 miles away east of Burden Hand in Chester County, and I have never run this race before.
0:59
SPEAKER_00: Let's just say I was completely influenced by you guys to sign up.
1:02
SPEAKER_00: I'm really looking forward to seeing everyone super nervous about these hills, but also very excited for the food.
1:09
SPEAKER_00: I'll see everyone soon.
1:10
SPEAKER_01: Happy running.
1:12
SPEAKER_01: Good morning, rides and runners.
1:14
SPEAKER_01: This is Chrissy, welcoming you to today's podcast from the Rolling Hills of rural Pennsylvania.
1:20
SPEAKER_01: I can't wait to see so many of you at Bird and Hand to Suffer the Hills together.
1:25
SPEAKER_08: And go, birds.
1:27
SPEAKER_08: Well, there you go, my friends.
1:28
SPEAKER_08: Two, not one, but two introductions to episode 259.
1:33
SPEAKER_08: Thank you, Mariel.
1:34
SPEAKER_08: Thank you, Chrissy.
1:36
SPEAKER_08: I had to appreciate those introductions.
1:39
SPEAKER_08: Couldn't save them.
1:40
SPEAKER_08: Had to run them this week because it would have sounded silly listening to someone say, Hey, I'm looking forward to seeing you at Bird and Hand when Bird and Hand was already over.
1:49
SPEAKER_08: And I can't leave Chrissy hanging.
1:51
SPEAKER_08: Go birds.
1:53
SPEAKER_08: Hello, friends.
1:54
SPEAKER_08: Welcome to episode 259 of the Rise and Run Podcast.
1:58
SPEAKER_08: Delighted that you're with us this week.
2:01
SPEAKER_08: I'm Bob and we've got a full house.
2:03
SPEAKER_08: I'm here this week with John.
2:05
SPEAKER_08: Hey, how you doing?
2:06
SPEAKER_08: With Jack.
2:07
SPEAKER_02: Hiya.
2:08
SPEAKER_08: With Lexi.
2:09
SPEAKER_08: Hello.
2:09
SPEAKER_08: With Alicia.
2:10
SPEAKER_02: Hello.
2:11
SPEAKER_08: And with Greg.
2:13
SPEAKER_08: Hey, hey, hey.
2:14
SPEAKER_08: Good to see you, my friends.
2:16
SPEAKER_08: And I'll be seeing two of you.
2:19
SPEAKER_08: Well, for me, uh, I'll be in Burton Hand the day this episode releases.
2:24
SPEAKER_07: Okay, Bob.
2:25
SPEAKER_07: Uh, how was your flight uh up here at the Lancaster Campbell?
2:28
SPEAKER_08: A little cramped.
2:28
SPEAKER_08: It's a little tough in in uh economy class, but you know, fortunately I got a decent size, I got a decent sized rental car, but I have to drive it myself.
2:39
SPEAKER_07: Oh no.
2:40
SPEAKER_11: Didn't you have electric last time when you were there?
2:42
SPEAKER_08: I had a hybrid.
2:43
SPEAKER_08: Oh, hybrid.
2:44
SPEAKER_08: And I didn't, that was not by choice.
2:46
SPEAKER_08: That was the second or third car I had because anyway, I had trouble.
2:50
SPEAKER_08: I drove all over central Pennsylvania.
2:51
SPEAKER_08: Oh, I remember the I afternoon.
2:53
SPEAKER_08: Yeah, yeah.
2:54
SPEAKER_08: It was not fun.
2:55
SPEAKER_11: Oh, and Bob, Crazy Rich Asians, 121 minutes, so you can watch it on the plane.
3:00
SPEAKER_08: Okay, okay.
3:01
SPEAKER_02: I love that movie.
3:02
SPEAKER_02: It's my favorite movie.
3:04
SPEAKER_08: Yeah, that that'll make sense when you uh hear our friend Julia, who talks about her visit to the Sydney Marathon.
3:14
SPEAKER_08: And also this week, Sindra Camphoff is with us.
3:19
SPEAKER_08: Sindra is the author of a new book called The Confidence Habit.
3:24
SPEAKER_08: Friends, I think I think she's going to say things that are going to hit home for you.
3:30
SPEAKER_08: She talks about the confidence of a runner.
3:33
SPEAKER_08: She is a runner, and I think she shares some important tips on helping us with the mental aspect, not just the physical, but the mental aspect of that running.
3:44
SPEAKER_07: If you enjoy the Rise Run podcast, please be sure to share us with your friends and introduce them to the Rise and Run family.
3:51
SPEAKER_07: We want to share in their Run Disney journey.
3:55
SPEAKER_07: Please remember to follow us on Facebook at Rise and Run Podcast, on Instagram at Rise and Run Pod.
4:02
SPEAKER_07: Be sure to check out our awesome YouTube channel.
4:05
SPEAKER_07: I think Jack's going to tell you a little bit about here in a second.
4:07
SPEAKER_07: And be sure to visit our webpage, Rise and RunPodcast.com.
4:11
SPEAKER_07: If you have a question, a comment, a race report, you want to talk and have the camel at burden hand do an intro for a future episode here on the podcast.
4:22
SPEAKER_07: The number of the call in order to get that special intro is 727-266-2344.
4:29
SPEAKER_07: And when you call the number, be sure to leave us a recorded message.
4:32
SPEAKER_03: We also want to thank our Patreons whose support helps us keep the Rise and Run podcast rising and running.
4:40
SPEAKER_03: If you would like to join the Patreon team, you can check out Patreon.com slash rise and run podcast.
4:47
SPEAKER_03: And we'd like to welcome our newest Patreon, Kat, at the Plastic Cheese Level.
4:52
SPEAKER_08: Thank you, Kat.
4:53
SPEAKER_08: Yeah, welcome.
4:54
SPEAKER_02: Well, you guys, um, I know Greg kind of alluded to it, but yes, there is a new episode for YouTube.
5:01
SPEAKER_02: I'm back at it, people.
5:02
SPEAKER_02: I am back at it.
5:04
SPEAKER_02: It's coming out to you this Thursday at 5 p.m.
5:07
SPEAKER_02: And what is it about?
5:09
SPEAKER_02: Well, you know what?
5:10
SPEAKER_02: We're gonna be spending the day at Magic Kingdom.
5:13
SPEAKER_02: What better way to kind of change things up a little bit?
5:17
SPEAKER_02: But you know, we're also gonna be thinking about wine and dime weekend.
5:21
SPEAKER_02: There's so many amazing things that wine and dime weekend allows you to do.
5:26
SPEAKER_02: And I thought, what better way to celebrate that thought process than by going to Magic Kingdom?
5:33
SPEAKER_02: Because you get a lot of freebies, in a sense, with wine and dime.
5:37
SPEAKER_02: If you are running the challenger, the half marathon, you already technically got an Epcot ticket on that Sunday after the half marathon.
5:46
SPEAKER_02: When you arrive and you are staying at a Disney hotel, you get uh a freebie water park ticket.
5:52
SPEAKER_02: So you might as well take advantage.
5:53
SPEAKER_02: You also get a little gift card.
5:55
SPEAKER_02: But you know what else?
5:57
SPEAKER_02: Wine and Dine also gives you.
5:59
SPEAKER_02: If you are looking to buy one ticket and you're thinking, Magic Kingdom is probably it, I actually went to Magic Kingdom on a day where it is the party days.
6:09
SPEAKER_02: And if you're trying to get the most out of your day, going on a party day is gonna be it.
6:15
SPEAKER_02: And I had a lot of fun.
6:16
SPEAKER_02: I brought you along for the fun to kind of showcase what you guys could probably look for in planning your wine-dime weekend.
6:24
SPEAKER_02: So if you're thinking about buying a ticket for Magic Kingdom, yes, the days are a little bit shorter because obviously it's a party day, but honestly, you're going to bed anyways.
6:34
SPEAKER_02: Go get that sleep, but also maximize your day by going to Magic Kingdom.
6:38
SPEAKER_02: And you could do that by visiting MagicboundTravel.com to go ahead and book your tickets for Magic Kingdom or any other park days that you guys are trying to go to.
6:48
SPEAKER_02: This is gonna be a fun weekend, and I really hope you enjoy this video.
6:53
SPEAKER_02: It's something different than the normal let's go running, but also let's have fun.
6:59
SPEAKER_02: Also, another thing, if you guys are wanting to do Mickey's Not So Scary, there actually are tickets still being sold for that following Tuesday after the race weekend.
7:10
SPEAKER_02: So if you guys are planning on extending your trip and you really want some of that Halloween fun before Halloween is here, that is gonna be um a definite uh big choice because they are selling out.
7:22
SPEAKER_02: So I would definitely hit up Magic Bound Travel to go ahead and get those tickets booked.
7:27
SPEAKER_08: MagicBoundTravel.com is their website.
7:30
SPEAKER_08: Check them out.
7:31
SPEAKER_08: Thank you, Jack.
7:32
SPEAKER_08: I know it's a little early.
7:34
SPEAKER_08: We don't usually talk about this kind of stuff at this time of the episode, but I saw where Disney dropped their guest hosts for the Christmas processional.
7:46
SPEAKER_08: That's a great thing.
7:48
SPEAKER_07: Go birds.
7:49
SPEAKER_07: Right, Bob.
7:50
SPEAKER_08: Well, I'm gonna try to get there for uh Jason Kelsey, but there's just a star-studded lineup.
7:56
SPEAKER_08: Hey, if you've never been to that thing, it's really it's marvelous.
8:03
SPEAKER_08: It it really to me to to my to Becky and I, it's it's become the spirit of the season for us.
8:09
SPEAKER_08: So highly, highly worthwhile.
8:12
SPEAKER_07: Although I'm picturing it now, Bob, though.
8:14
SPEAKER_07: You go there when Jason Kelsey is the narrator, and instead of the Hallelujah chorus, everyone stands up and they like sing the like the melody of Hallelujah, but mix it go birds or or fly eagles fly.
8:29
SPEAKER_07: I it it's gonna be pretty epic.
8:30
SPEAKER_07: I I would love to just be standing in the background, spectating it all.
8:35
SPEAKER_07: It's gonna be wonderful.
8:36
SPEAKER_08: Could be fun.
8:37
SPEAKER_08: We're gonna try and get over there on the ninth.
8:39
SPEAKER_08: I think I would enjoy that.
8:41
SPEAKER_08: Training schedules.
8:43
SPEAKER_08: Let's start with wine and dime, which is now six, six weeks away.
8:48
SPEAKER_08: Still need two hands, but not much longer.
8:52
SPEAKER_08: Six weeks away.
8:53
SPEAKER_08: We are in training week number twelve.
8:56
SPEAKER_08: And if you're working on the challenge, it's a double-up weekend.
9:00
SPEAKER_08: Three miles walk on Friday or whenever you get to it, and 11 miles run walk the next day.
9:10
SPEAKER_08: So Marathon Weekend now is 17 weeks away.
9:16
SPEAKER_08: 17 weeks until the 5k, 70 weeks from today.
9:21
SPEAKER_08: We are into training week number 11, and we're at three miles, so we're on a bounce back weekend.
9:28
SPEAKER_08: I was looking out at the schedule for the next three bounce backs, we bounce back to three, then we start bouncing back to five and six as the miles get a little longer.
9:39
SPEAKER_08: But by the time you get there, that's a good part of the training.
9:42
SPEAKER_08: Folks ask, when does it get easier?
9:44
SPEAKER_08: Well, I don't know that it ever gets easier, but when you look at your training schedule and go, oh good, only five miles, you know you're making progress.
9:51
SPEAKER_08: Stick with it.
9:53
SPEAKER_08: Consistency is the key.
9:55
SPEAKER_08: Uh, not a lot on training updates, friends.
9:58
SPEAKER_08: Uh, just gonna throw out real quickly because I did put a post up 100% fine here, although I missed one week of running.
10:05
SPEAKER_08: I was walking only.
10:06
SPEAKER_08: I'm used to that, but I went back out for a run yesterday, so good to go.
10:11
SPEAKER_08: I'll see you at burden hand, and I'll be running there.
10:16
SPEAKER_08: Not very fast, but I'll be running there.
10:19
SPEAKER_05: Caution runners, change of topic ahead.
10:24
SPEAKER_08: We'll talk about it a little bit here, and then I promise those of you who are not involved in this, we're gonna leave it alone after this.
10:31
SPEAKER_08: But since we don't have a lot of training updates, fantasy football is alive and well.
10:38
SPEAKER_08: And most of us had drafts this week.
10:41
SPEAKER_08: Before I get to the drafts, I need to make a comment.
10:44
SPEAKER_08: I started a Pick'em league.
10:47
SPEAKER_08: I thought it was an elimination league.
10:49
SPEAKER_08: So if you got an invitation from me, from ESPN, actually, to join the Rise and Run Pick'em group, you can if you want, but uh I'm not gonna make a big deal of that.
11:01
SPEAKER_08: You are welcome to ignore that.
11:02
SPEAKER_08: Of course, you could have ignored it anyway, without my permission.
11:06
SPEAKER_08: But uh, let's pass on that one.
11:08
SPEAKER_10: That sounds like something I could do because I don't understand football.
11:11
SPEAKER_08: It's not it's not hard.
11:14
SPEAKER_08: But let me tell you that half the time when I have all 16 games to pick from, and I can pick the biggest favorite on the dock, half the time I've lost in the first week.
11:27
SPEAKER_08: And I've never gotten past week number three.
11:31
SPEAKER_08: Week number three is as far.
11:33
SPEAKER_08: It sounds easy.
11:34
SPEAKER_11: I got six ones.
11:36
SPEAKER_08: That's pretty good.
11:37
SPEAKER_08: So that's out there.
11:39
SPEAKER_08: I did not form a group, but anyway, how'd your fantasy football drafts go, kids?
11:43
SPEAKER_08: I think all of us, well, Alicia's not involved.
11:45
SPEAKER_08: I think that's it though.
11:46
SPEAKER_08: I think everybody else is.
11:47
SPEAKER_03: Mine was mediocre.
11:49
SPEAKER_03: There were a couple of picks that after I made, and because Kevin is on the same league as I am, uh-huh.
11:54
SPEAKER_03: Um, but we are not playing together.
11:57
SPEAKER_03: I am going to beat him.
11:59
SPEAKER_08: Oh, I imagine that's pretty cutthroat.
12:01
SPEAKER_03: Yeah, oh, it's totally cutthroat.
12:03
SPEAKER_03: Yeah, I mean, and I picked second and he picked third, so I got to pick, and a couple of times I stole which one he wanted.
12:10
SPEAKER_08: You steal his guys, but then in the snake draft, then he goes ahead of you the next round and he can steal your guy.
12:15
SPEAKER_03: Yeah, but he never stole anybody that I wanted.
12:18
SPEAKER_03: And I think he did look at a couple of my picks and he was like, Why did you do that?
12:25
SPEAKER_03: That's not the smart pick.
12:27
SPEAKER_03: I was like, I was just following what what it's saying.
12:31
SPEAKER_08: Just being mean, yeah.
12:33
SPEAKER_08: How'd yours go, Jack?
12:34
SPEAKER_08: How'd yours go, Jack?
12:36
SPEAKER_02: Uh, you know how they grade you like in school, like A, B, C, D, E.
12:42
SPEAKER_02: Well, there is no E, but F.
12:48
SPEAKER_07: So what you're saying is, Jack, your draft was so bad you got a grade that's not even on the grading scale.
12:54
SPEAKER_02: No, I got a failure for like literally, they emailed me, hey, you got an F.
12:59
SPEAKER_02: I was like, Well, that was very nice.
13:01
SPEAKER_02: Like, no one needed to say that to me.
13:03
SPEAKER_02: I already knew.
13:05
SPEAKER_08: Pay no attention.
13:07
SPEAKER_08: That if you don't, if you want to get an A, put yourself on auto draft.
13:12
SPEAKER_08: And ESPN will give you an A because you take whoever they think is the top at every position.
13:18
SPEAKER_08: I don't know about that.
13:19
SPEAKER_08: That will get you an A.
13:21
SPEAKER_03: Everybody, I yeah, that seems like it's cheating.
13:24
SPEAKER_03: It's silly.
13:26
SPEAKER_08: It's silly, yeah.
13:27
SPEAKER_08: But if you want to get a good grade in the draft, that's what you have to do.
13:31
SPEAKER_08: You have to take the top person that is on the ESPN list.
13:35
SPEAKER_02: Uh-uh.
13:36
SPEAKER_02: I did that my first ever time, and I was against 18 people total.
13:42
SPEAKER_02: I got third.
13:43
SPEAKER_02: And I chose, yeah, and I chose I got third, and I chose all my team members, and I didn't have to trade the entire season because I knew I had the best.
13:52
SPEAKER_08: 18 team league.
13:54
SPEAKER_08: Well, I wouldn't want to play in that.
13:56
SPEAKER_08: In a 10 team league, I don't know.
13:59
SPEAKER_11: Then oh, golly, yeah.
14:00
SPEAKER_11: I yeah, I did I did an auto draft, so uh I had to work Saturday night where my when my uh draft was.
14:06
SPEAKER_11: So it's okay.
14:08
SPEAKER_11: I mean, unfortunately.
14:09
SPEAKER_11: Oh, that's Bob's line.
14:11
SPEAKER_11: What?
14:13
SPEAKER_11: It's okay.
14:14
SPEAKER_11: It's okay.
14:15
SPEAKER_11: I I do have like four players from the uh Panthers on my team, so that's gotta get changed up.
14:21
SPEAKER_08: Yeah.
14:23
SPEAKER_08: I think that's you know I'm under I'm undefeated so far, by the way.
14:27
SPEAKER_08: Although by the time this airs, that may not be true.
14:30
SPEAKER_11: You have one one game, right?
14:32
SPEAKER_08: Wednesday?
14:33
SPEAKER_08: Right, right.
14:34
SPEAKER_08: One game Wednesday.
14:35
SPEAKER_08: Uh the only thing I I I kind of wish I hadn't done is I got Lamar Jackson and uh Derek Henry.
14:42
SPEAKER_02: So do I.
14:42
SPEAKER_02: I have Lamar Jackson.
14:44
SPEAKER_08: Yeah, but I got I got the Ravens quarterback and running back.
14:47
SPEAKER_08: I don't like that.
14:48
SPEAKER_08: Uh not enough footballs around uh yeah go around.
14:53
SPEAKER_08: Yeah.
14:54
SPEAKER_08: So I may try to make a trade with Derrick Henry.
14:57
SPEAKER_07: I was I was a poor uh drafter, even though ESPN gave me a B, which I which I'm okay with because Jack, we were talking about this in our league.
15:05
SPEAKER_07: I I wouldn't fret about the F because usually the kiss of death is if you get an A grade, then you're gonna have a terrible season.
15:13
SPEAKER_07: So I'm gonna go with reverse psychology there.
15:17
SPEAKER_07: But no, I I made the fashion four of I got really excited because I was the the middle of the pack in terms of draft order, and my league is only 10 teams.
15:28
SPEAKER_07: So I got two really good running backs, both have the same bye week.
15:33
SPEAKER_07: So whoever plays me on week 13, uh you're just getting the win.
15:37
SPEAKER_07: So congratulations.
15:39
SPEAKER_02: I was very conscious about that when I was looking at it.
15:42
SPEAKER_02: I kept going back to my roster.
15:43
SPEAKER_02: Yeah, I don't pay attention to that.
15:46
SPEAKER_11: Pick the kicker in the second round, right?
15:48
SPEAKER_11: I know.
15:49
SPEAKER_03: Yeah, I I didn't pay attention to that until I had already picked several.
15:54
SPEAKER_03: My bye week is gonna is gonna suck real bad.
15:57
SPEAKER_11: Yeah, they all do.
15:58
SPEAKER_11: They all get it.
15:59
SPEAKER_11: That's when you make moves.
16:00
SPEAKER_11: You tell you you drop somebody, you pick somebody up.
16:02
SPEAKER_11: That's when you use the waiver wire.
16:06
SPEAKER_07: The funniest thing in my league was I I came, I did not come up with this name myself.
16:12
SPEAKER_07: Uh, I I definitely saw this on the internet and and had to take it as my team name.
16:16
SPEAKER_07: Uh, because obviously, being an Eagles fan, my team, I went with Hakuna Milata.
16:22
SPEAKER_07: Oh.
16:23
SPEAKER_07: And I was like, okay, you know, this is a great team name.
16:26
SPEAKER_07: And then I finished like registering and then saw that Kim, who is also in my league, who is also an Eagles fan, had the exact same team.
16:36
SPEAKER_03: Oh my god.
16:37
SPEAKER_07: So her and I talked and she said I could keep the name.
16:40
SPEAKER_07: So uh again, publicly, Kim, thank you very much.
16:43
SPEAKER_07: Did you have to give her anything?
16:44
SPEAKER_07: Like I was thinking of the same thing.
16:46
SPEAKER_07: No, I didn't I didn't I did not have to give cash considerations or a future draft pick or anything like that.
16:51
SPEAKER_07: I know like John Cruck numbers.
16:53
SPEAKER_11: John Crook got a case of beard when he had to get his number changed.
16:55
SPEAKER_11: Yeah, yeah.
16:56
SPEAKER_11: Yep.
16:57
SPEAKER_07: Hey, actually, Kim, I'll I'll I'll get you some chicken uh at the barbecue at Burningham's.
17:02
SPEAKER_11: Oh get her some ribs, that'd be a plus.
17:06
SPEAKER_08: There you go.
17:07
SPEAKER_02: I think the funniest name, and I hope I don't get it wrong, that I think that I saw my, I'm pretty sure it's my leg.
17:13
SPEAKER_02: They chose the name resting bench face.
17:17
SPEAKER_08: Oh, not bad.
17:20
SPEAKER_02: I was cackling when I saw that.
17:22
SPEAKER_02: That was fantastic.
17:24
SPEAKER_07: What I love too is the fact that people are incorporating the podcast or like Run Disney into their names as well.
17:30
SPEAKER_07: Too like I I I don't know the exact tame name off the top of my head, but I know that there was some play of like run, walk, run.
17:37
SPEAKER_07: Um I think the league that I was in last year, someone called themselves the race reporters and stuff like that.
17:44
SPEAKER_07: So it's got it's kind of cool how how they incorporate the the podcast.
17:48
SPEAKER_03: We have speed bumps ahead in our.
17:49
SPEAKER_03: Oh, nice.
17:51
SPEAKER_11: We have a dole whip runner and a fourth and stitches.
17:58
SPEAKER_11: Not bad, not bad.
18:00
SPEAKER_03: Nice.
18:01
SPEAKER_03: I don't like my team name, but I picked the same name.
18:05
SPEAKER_08: You can change it.
18:06
SPEAKER_03: I know, but you can sure.
18:09
SPEAKER_03: I'm the I'm the same name that I was last year, and I kind of feel like I need to be.
18:15
SPEAKER_03: I don't know.
18:16
SPEAKER_08: I've been the pigs in space since the 1980s, since 1984.
18:20
SPEAKER_08: It's it's a it's a personal, it's uh inside joke story for me that I'm not gonna bore you all with.
18:29
SPEAKER_08: Because at this point I'm thinking we've spent enough time talking fantasy football.
18:33
SPEAKER_08: Friends, I promise you, I promise you, that's the last we will talk fantasy football on the podcast until the end of the season when we are congratulating congratulating the winners in each league.
18:47
SPEAKER_08: But before I leave, uh thank you for playing, but a special thanks to those who volunteered to be commissioners, and I don't have your names here in front of me.
18:58
SPEAKER_08: That I may look up next week and bring it up, but I'll probably forget.
19:03
SPEAKER_08: But I won't forget to ask, what would Alicia do?
19:14
SPEAKER_10: Well, this kind of goes along with what you guys were talking about, because fantasy football can be kind of a stressful time, it sounds like.
19:21
SPEAKER_10: Um my what would Alicia do topic this week um is about being in stressful situations where your anxiety might be up.
19:31
SPEAKER_10: Um, I had a really stressful holiday weekend at work.
19:35
SPEAKER_10: Um, and so I was trying to think about what would Alicia do topic.
19:40
SPEAKER_10: Um, and I was like, okay, well, what have I been doing to try and regulate my my mood and to try and help my anxiety?
19:48
SPEAKER_10: Um, because it's been up there.
19:50
SPEAKER_10: Um and some of the things that I do are doing breathing exercises, yoga.
19:57
SPEAKER_10: I have little fidget toys, I have weighted textured balls and silly putty um essential oils that I use.
20:07
SPEAKER_10: But I'm curious for you guys, what do you do to help regulate your emotions um or to calm anxieties when you're having stressful times in your lives?
20:17
SPEAKER_08: I drink heavily.
20:26
SPEAKER_08: No.
20:28
SPEAKER_08: I probably I probably ought to follow up on that one right off, and then I'll let you go.
20:36
SPEAKER_08: Um I can stay calm in most situations, and one of the ways that I do that is I ask myself, what's the worst thing that can happen?
20:49
SPEAKER_08: You know, barring something ridiculous, a meteor falls on your head or something crazy.
20:55
SPEAKER_08: But in most situations, what's the worst thing that can happen?
21:00
SPEAKER_08: I'm I will put it, we're gonna talk with Cindra here along these lines.
21:06
SPEAKER_08: But uh, let's say you're lining up for the marathon, and you're very uh apprehensive.
21:14
SPEAKER_08: I think to myself, I'm going, I'm gonna give it my best.
21:19
SPEAKER_08: There's no guarantee when you take off on a long run, you're gonna finish.
21:23
SPEAKER_08: What's the worst that can happen?
21:25
SPEAKER_08: Worst that can happen, somebody's gonna pick me up, give me a bus ride to the end.
21:28
SPEAKER_08: That's the worst.
21:30
SPEAKER_08: Anything out of that's a victory.
21:32
SPEAKER_08: So, and I apply that to a lot of situations.
21:35
SPEAKER_08: I remember I can remember applying it to some exams in college.
21:39
SPEAKER_08: What's the worst that can happen?
21:41
SPEAKER_08: Uh you get to take the care you get to take the course over again.
21:44
SPEAKER_08: That's the worst that can happen, though.
21:47
SPEAKER_08: And uh so that's one of my tricks.
21:49
SPEAKER_08: That drinking thing works too, by the way.
21:52
SPEAKER_03: So for me, um, I am one of those uh people who like during the situation.
22:00
SPEAKER_03: I can be pretty calm and like to the point, and like, okay, we're doing this.
22:06
SPEAKER_03: This is gonna happen, you know, very um methodical, I guess.
22:11
SPEAKER_03: And then after the stressful situation is over, my stomach is like, you were stressed.
22:18
SPEAKER_10: And adrenaline kicks in, and yes.
22:20
SPEAKER_03: Yeah.
22:21
SPEAKER_03: Um, but one of the things that I do just in life when I'm stressed is I'm a big puzzler.
22:29
SPEAKER_03: Jack will attest to this.
22:31
SPEAKER_03: Whenever I get really stressed, especially at work, or I have multiple days in a row where my stress level is really high, I'll break out a thousand piece and sit there for an hour.
22:44
SPEAKER_03: Yeah, that's great.
22:45
SPEAKER_03: That just I don't know if I mean subconsciously, it's probably like I can't piece together the problem that's in life.
22:55
SPEAKER_03: So let me, you know, piece together this puzzle.
22:59
SPEAKER_03: It's easier than the problem.
23:01
SPEAKER_03: Um, but it's kind of I mean, for the past several years, that's been my decompress, just you know, need to take a little moment and then I'm I'm I'm better.
23:13
SPEAKER_03: And also traveling.
23:15
SPEAKER_03: That also calms me down.
23:17
SPEAKER_07: I will say when it comes to the Philadelphia Eagles, uh, I calm myself by pacing back and forth in my kitchen.
23:24
SPEAKER_07: Uh that that's just that that's always my spot, especially to this day where uh you know, two years ago when the Eagles were in the Super Bowl, you know, even though we were up, you know, 28-0, I still felt like we could lose the game.
23:38
SPEAKER_07: So I did not leave the kitchen until I knew that like the game was in hand.
23:44
SPEAKER_07: But in terms of other types of situations, Alicia, I actually I go running.
23:51
SPEAKER_07: That's how you know I I regulate you know my emotions.
23:55
SPEAKER_07: Sometimes I'll just maybe turn the music up a little bit more or make a deliberate musical choice to you know either if I'm stressed because of anger or something like that, you know, go with something like a little bit heavier in terms of like maybe like rock music or such, or if I just need to be peaceful and calm, you know, maybe I'll go the classical route or or something along those lines.
24:21
SPEAKER_07: So yeah, but but just the physical activity of running does you know help bring down the motions a little bit for me.
24:27
SPEAKER_02: See, and I feel like I'm a little bit of Alicia and Greg, and then a little bit of something else.
24:33
SPEAKER_07: Do you also heavily drink Jack?
24:36
SPEAKER_02: No.
24:37
SPEAKER_02: Jack can't drink one drink.
24:40
SPEAKER_02: No, don't you know her fitment story?
24:42
SPEAKER_16: Oh myware.
24:44
SPEAKER_02: No, I'm like Alicia.
24:46
SPEAKER_02: I like to have like at work, I have something where I can fidget with, which is funny because I never used to like fidget with anything, but now I have like this little fidget that um that I had gotten when I used to work at an animal clinic because it I got stressed out with that job.
25:03
SPEAKER_02: And um yeah, that or like whenever I get my 15-minute break, I mean I get for my steps now, but I also get it to give myself a break and mental stress and walk around for 15 minutes to come back to my desk.
25:17
SPEAKER_02: But also, like Greg, running has always been my thing.
25:20
SPEAKER_02: Like if I'm really stressed, I'm going for a nice 30-minute run.
25:24
SPEAKER_02: I don't care.
25:25
SPEAKER_02: Like, that's where I get to clear my mind and where I get to turn things off or listen to my thoughts and really think, well, why was I stressed and how can I fix that?
25:36
SPEAKER_02: Um, and then my third big thing, well, really my biggest thing out of all three of those is that like a hug.
25:45
SPEAKER_02: Like whenever I feel extremely stressed, like David knows, I just we just go for a hug.
25:51
SPEAKER_02: And it's like we could be hugging for like 20 seconds, a minute, however long, and I could just feel the stress melting away.
26:00
SPEAKER_02: And I remember seeing like some research that like if you hug for 20 plus seconds, this actually becomes it dramatic.
26:08
SPEAKER_02: Well, I actually have a little bit of it up on my screen right now, but it says that it like dramatically reduces anxiety and co-regulates your nervous system um and lowers your blood pressure, which is which is quite fascinating how simple a hug can be.
26:24
SPEAKER_02: But he's always been my good go-to person whenever I feel very stressed, and the first thing we do is always just a nice hug and just kind of you know fall into it.
26:34
SPEAKER_11: I'm usually four-letter words.
26:37
SPEAKER_10: But uh yeah, that that happens too.
26:42
SPEAKER_11: But yeah, usually uh, but then like I said, I'm usually can keep a lot of it calm too.
26:49
SPEAKER_11: But put I could throw some music on and that that kind of gets me out of my uh thing most of the time.
26:58
SPEAKER_11: Or go in the backyard and work out or do something stupid like that.
27:01
SPEAKER_02: When you put music on, John, do you just like headbang to it?
27:04
SPEAKER_02: I just feel like you're a headbanger with whatever music you're listening to.
27:07
SPEAKER_11: Is that I'm like, yeah, like like like real heavy, like death metal, right?
27:12
SPEAKER_11: Yeah.
27:12
SPEAKER_02: With your long hair back in the 80s.
27:15
SPEAKER_11: Yeah.
27:16
SPEAKER_02: It's mullet.
27:18
SPEAKER_11: I the mullet was more the mullet was more toward the what do you call late 70s?
27:23
SPEAKER_11: When I was you kind of I couldn't slowly give it up, you know.
27:30
SPEAKER_02: I you know, so it's fair.
27:32
SPEAKER_02: I mean, it looked epic.
27:33
SPEAKER_02: I mean I should grow it back one day.
27:37
SPEAKER_11: Yeah, okay.
27:38
SPEAKER_02: You should.
27:39
SPEAKER_02: For the Patreons.
27:40
SPEAKER_02: Yes.
27:41
SPEAKER_11: There you go.
27:42
SPEAKER_11: All right.
27:44
unknown: Yeah.
27:45
SPEAKER_10: All right, friends.
27:46
SPEAKER_10: Well, I hope that I've heard from a lot of you recently that you're having some stressors in life.
27:51
SPEAKER_10: Um, and so I hope that this helps give you kind of some ways that might help.
27:57
SPEAKER_10: Um, and then like a lot of us said here too, going for that run can also be a good stress reliever.
28:05
SPEAKER_10: Um, and you can always listen to us, so that's great.
28:09
SPEAKER_05: And that's what Alicia would do.
28:12
SPEAKER_05: Caution runners, the topic is about to change right now.
28:17
SPEAKER_08: Friends or guests this week's going to talk with us about something that every runner needs, and that's confidence.
28:24
unknown: Dr.
28:25
SPEAKER_08: Sindra Kampoff is a runner, a performance coach, a speaker, and the author of the newly released book, The Confidence Habit.
28:34
SPEAKER_08: Sindra's work with elite athletes, coaches, teams, high performers, helping them develop the metal skills they need to perform at their best consistently.
28:44
SPEAKER_08: Her message is especially relevant for us because confidence isn't something you either have or you don't.
28:49
SPEAKER_08: It's something you can build, practice, and strengthen just like you do with your physical fitness and your run training.
28:56
SPEAKER_08: With Run Disney season right around the corner, we're going to talk about some of the strategies in the confidence habit and more importantly, how you can put them to work during training, on race mornings, and when things don't go according to plan.
29:11
SPEAKER_08: So, Sindra, welcome to the Rise and Run podcast.
29:14
SPEAKER_08: We are delighted to have you here.
29:16
SPEAKER_04: I'm so excited, and I'm excited to be around fellow runners because I am a runner at heart.
29:22
SPEAKER_04: It is my identity.
29:23
SPEAKER_04: So this is going to be so fun to talk about the psychology of running and the psychology of confidence today.
29:29
SPEAKER_08: That's perfect.
29:30
SPEAKER_08: In fact, in reading, that's how I read reading the confidence habit.
29:34
SPEAKER_08: I found out that not only were you a runner, you were pretty darn good runner.
29:39
SPEAKER_08: Thank you.
29:40
SPEAKER_08: But that means we get to open with the question we ask almost all of our guests, whether they're just doing their first cut 5K or whether they're Olympic medalists.
29:51
SPEAKER_08: How'd you get started with running?
29:53
SPEAKER_04: I got started with running, uh, running against the boys in my neighborhood.
29:58
SPEAKER_04: So we had some boys across the street named Ben and Andy.
30:02
SPEAKER_04: And I remember uh racing against them and loving it and beating them.
30:07
SPEAKER_04: And then in high school, um, I ran, I did lots of different sports, but I was just more talented at running.
30:15
SPEAKER_04: Um, it just seemed to be like something that was natural for me.
30:18
SPEAKER_04: So my senior year, I ended up winning the state championship in the mile and got a college scholarship to run cross-country and championship.
30:25
SPEAKER_08: Yeah, you did.
30:26
SPEAKER_04: Yeah.
30:27
SPEAKER_08: You set a state record, right?
30:28
SPEAKER_08: In the mile.
30:29
SPEAKER_04: I ran, I ran um a 446.
30:32
SPEAKER_08: Yeah.
30:33
SPEAKER_04: So that's actually how I got interested in in performance psychology because I was um like trying to learn more about myself.
30:42
SPEAKER_04: My dad would introduce me to these like psychology of um sales uh books, and like he was in sales.
30:50
SPEAKER_04: So we would we would talk about that at the dinner table and we would debrief my races.
30:55
SPEAKER_04: And then um, you know, when I got to college, it it wasn't so smooth sailing for me.
30:59
SPEAKER_04: I experienced a lot of self-doubt, a lot of comparison.
31:03
SPEAKER_04: Um, and that's actually why I do what I do today, because I don't want people to experience the same self-doubt and getting in their own way and being stuck.
31:11
SPEAKER_04: So that inspired me to get a PhD in performance psychology.
31:16
SPEAKER_04: And after my PhD, I've completed 15 marathons, and I don't even remember how many half marathons.
31:22
SPEAKER_04: Didn't count those.
31:24
SPEAKER_04: So I am a runner.
31:25
SPEAKER_08: All right, I'm gonna I'm gonna throw this one in.
31:27
SPEAKER_08: Have you run at Disney?
31:29
SPEAKER_04: I have not run at Disney, but I need to.
31:32
SPEAKER_08: Yes, you do.
31:33
SPEAKER_08: Yes, you do.
31:34
SPEAKER_08: Put it on your bucket list.
31:36
SPEAKER_08: So that's how you got started running, and that really led into how you got interested in uh the psychology of performance and confidence.
31:44
SPEAKER_08: I think a lot of our friends view confidence as something you're born with or you're not, but it's really a skill we can develop, isn't it?
31:52
SPEAKER_04: Absolutely.
31:52
SPEAKER_04: Think of confidence as four things.
31:54
SPEAKER_04: First, it's a feeling, and the feeling of confidence isn't very stable.
31:59
SPEAKER_04: It really comes and goes.
32:00
SPEAKER_04: And so we can talk more about, you know, when you're at the starting line and you might feel nervous.
32:05
SPEAKER_04: Sometimes you might interpret that as you're not very confident in yourself or confident in your training, which isn't necessarily the case.
32:12
SPEAKER_04: So, number one, it's a feeling that comes and goes.
32:14
SPEAKER_04: It's a decision you get to make in the moment.
32:17
SPEAKER_04: And many times the action of confidence comes before the feeling of confidence, meaning I'm gonna go, I'm gonna go ahead and register for that race, even though I don't feel confident right now.
32:26
SPEAKER_04: It's a um a decision you get to make, right?
32:29
SPEAKER_04: I just said a skill you get to keep on growing and a belief in yourself.
32:33
SPEAKER_04: And what's interesting, Bob, is that, you know, as I've um been researching confidence for a long time.
32:40
SPEAKER_04: And I have a private practice, a company called Mentally Strong, where we work with athletes and leaders one-on-one.
32:47
SPEAKER_04: It is the top thing people come to us for.
32:49
SPEAKER_04: And it doesn't matter how old you are, what you do.
32:52
SPEAKER_04: Um, you might be, you know, 16 or 60.
32:56
SPEAKER_04: It's a skill that we have to keep on growing and we have to keep resetting our confidence because everyone experiences fear and doubt and uncertainty.
33:04
SPEAKER_10: Sindra, in your book, you tell us that confidence doesn't mean you never experience doubt.
33:09
SPEAKER_10: Let's talk about why runners in particular can struggle so much with confidence.
33:14
SPEAKER_04: I think runners experience struggles with confidence for many reasons.
33:19
SPEAKER_04: I think number one, it can be an easily comparison sport.
33:22
SPEAKER_04: Uh, you know, it's easy to compare yourself to someone else's time or someone else's fitness and be frustrated that you aren't there yet.
33:31
SPEAKER_04: I think runners can be focused on the outcome.
33:33
SPEAKER_04: At least when I was marathoning and um also like as a college athlete, I was focused on winning or running a certain time, and that can cause a lot of pressure.
33:44
SPEAKER_04: I think number three, there's also like a lot of judgment of self, you know.
33:49
SPEAKER_04: Um, uh, and it's easy to compare, like I said, judge yourself or judge the outcome.
33:55
SPEAKER_04: And uh, and and we all experience a tough workout, or maybe we're not quite on path to uh our fitness as we'd want, or you know, we have a hard 20-mile run, and then we can easily interpret that as we're not ready, but that isn't always true.
34:10
SPEAKER_08: You're right about perfectionism and and that getting in the way of people's confidence.
34:16
SPEAKER_08: How does that happen?
34:17
SPEAKER_04: So there's two types of perfectionism.
34:19
SPEAKER_04: One is called maladaptive perfectionism, and the other one is called adaptive perfectionism.
34:25
SPEAKER_04: And we actually, there's research to show that some of the best athletes in the world are adaptively perfectionistic.
34:32
SPEAKER_04: So that means they have high standards for themselves, but they can be flexible and adaptable when things don't go great.
34:38
SPEAKER_04: Whereas the maladaptive um perfectionism means that you beat yourself up, really harsh and critical of yourself when you fail or when you feel inadequate.
34:48
SPEAKER_04: And that type of um perfectionism doesn't lead to consistently us being at our best.
34:53
SPEAKER_04: And so I find, you know, I worked with a lot of runners who have um competed at the Olympic trials and at the Olympics, just to help them, you know, be their best, which is what an honor.
35:04
SPEAKER_04: Uh, but they can also feel a lot of pressure and uh it can be so easy to be focused on getting in the top three or making it onto the team.
35:14
SPEAKER_04: Um, and that puts so much pressure and anxiety on us.
35:17
SPEAKER_08: A lot of our friends who are listening, well, we have some excellent runners who listen.
35:22
SPEAKER_08: Uh, I'm not sure we have any Olympic trial athletes listening to us, but we do have some excellent runners.
35:27
SPEAKER_04: You never know, Bob.
35:27
SPEAKER_04: You never know.
35:28
SPEAKER_08: No, you never know.
35:29
SPEAKER_08: You're right about that.
35:31
SPEAKER_08: But a lot of our friends, we're middle or back of the Packers.
35:35
SPEAKER_08: Uh how does that affect us?
35:38
SPEAKER_08: Is it does perfectionism get involved there at all?
35:41
SPEAKER_04: I think it can.
35:42
SPEAKER_04: I think it can depend on why you're you're running the race and why you're competing.
35:47
SPEAKER_04: And, you know, people have a wide variety of goals.
35:50
SPEAKER_04: I actually suggest in the book having a range of goals, like having a gold goal, a silver goal, and a bronze goal.
35:58
SPEAKER_04: And I think about um about a week ago, I was on Good Morning America, if you believe it or not.
36:05
SPEAKER_04: That's amazing.
36:06
SPEAKER_04: It was so awesome.
36:08
SPEAKER_04: And I talked about um having a range of goals.
36:11
SPEAKER_04: Like I talked about um uh helping parents uh grow confidence in kids.
36:16
SPEAKER_04: And I said, one way that you can help your kids grow confidence is to have a range of goals.
36:21
SPEAKER_04: And the example I gave was let's say your daughter is uh runs the mile.
36:26
SPEAKER_04: You know, maybe her outcome goal is to win or get in the top five.
36:31
SPEAKER_04: Her uh her silver goal is to, you know, run close to a personal best, and her bronze goal might be to finish the last lap hard.
36:40
SPEAKER_04: And so I think sometimes we can get so caught up in um the outcome that we don't really enjoy the process.
36:47
SPEAKER_08: We talk about that quite a bit amongst ourselves, especially with the type of races that we do, enjoying the outcome, enjoying the day.
36:54
SPEAKER_10: Sidre, you just brought up one of the analogies that you use um in the book, and you talk about that a lot throughout the book.
37:01
SPEAKER_10: Um, and so I would definitely encourage our listeners to read through if they are struggling with confidence, because you give so many different tools that um I know that I wrote a bunch of them down.
37:14
SPEAKER_10: Um, one I was looking over again today was the um acronym Growing that you had in the book and picking the goals and and going through the pieces of it.
37:25
SPEAKER_10: And so I really appreciate that you give those tools to not only just speak about confidence, but also ways that are everybody has a different learning adaptation.
37:36
SPEAKER_10: And so having different ways to come to find that confidence is important.
37:42
SPEAKER_04: It is important.
37:43
SPEAKER_04: And you know, what's interesting is I think that my life's purpose is to provide tangible tools to help people.
37:49
SPEAKER_04: I I love that you picked up on that because I think that's what makes this book unique is that it's like this toolkit.
37:54
SPEAKER_04: And by, you know, every chapter you get one or two tools because confidence is something you got to keep on resetting.
38:01
SPEAKER_04: And by the way, we did a national research study last year where we found 67% of working Americans think we have a confidence crisis in America today.
38:11
SPEAKER_04: And one in two Gen Zers, Gen Zers ages 14 to 29, one in two consistently or frequently feels like they're not enough.
38:20
SPEAKER_04: So we do need these tools more than ever before, right?
38:24
SPEAKER_04: Not just when we're running, but in life.
38:26
SPEAKER_04: And there's so much negativity in the world and so much um, you know, change that it's it's hard to continue to grow confidence.
38:34
SPEAKER_08: That's a great setup for getting into the book specifically, because as Alicia said, you're not just telling people, hey, think positive.
38:41
SPEAKER_08: You actually lay out specific practices.
38:44
SPEAKER_08: Kind of let's kind of go through them a little bit.
38:46
SPEAKER_08: Let's let's dive into it and talk about those seven confidence practices.
38:50
SPEAKER_08: Let's start with clearing your past, mostly because that's the first one.
38:54
SPEAKER_08: Okay, let's let's start at the beginning.
38:56
SPEAKER_08: A very good idea.
38:57
SPEAKER_04: That one is it's it's my favorite.
38:59
SPEAKER_04: Um, because of various reasons.
39:01
SPEAKER_04: I think about when I was in college and running, I did really struggle with letting go of bad races or tough races.
39:09
SPEAKER_04: And I thought that the way to get ahead was to beat myself up, you know?
39:13
SPEAKER_04: But I actually know that now the research shows being kind and compassionate to yourself was key.
39:18
SPEAKER_04: And so clear your past is all about letting go of past mistakes or disappointments or things that you wish you would have done differently.
39:27
SPEAKER_04: And I have a tool in the book called Learn, Earn, Return that I'd love to share with you.
39:33
SPEAKER_04: And you you can use it, let's say you feel a tough workout, or um, maybe the 20-mile run didn't go like you wanted to, or um, you have a tough race, or you can use it in your life.
39:44
SPEAKER_04: Let's say you have an interaction with uh a friend that you that didn't go as well as you wanted to, or you have a presentation at work that gosh, you wish you would have said this thing slightly different.
39:55
SPEAKER_04: And the three steps to let go is learn, earn, return.
40:01
SPEAKER_04: And so um, before I kind of go deep into those, you know, I'm a keynote speaker, and one of the things I ask people is I ask them to raise their hand if they're an overthinker.
40:11
SPEAKER_04: And you know what?
40:12
SPEAKER_04: Like 90% of the room raises their hand.
40:16
SPEAKER_04: And really, interesting.
40:18
SPEAKER_04: Yeah, most people do.
40:19
SPEAKER_04: And then you know what?
40:20
SPEAKER_04: The other 10%, they're just overthinking if they should raise their hand.
40:25
unknown: Yep.
40:25
SPEAKER_10: That makes sense.
40:27
SPEAKER_04: Yeah, but most people I find who really have high standards for themselves, they overthink.
40:32
SPEAKER_04: So you can use this anytime you're overthinking, too.
40:35
SPEAKER_04: So the first step is to learn.
40:37
SPEAKER_04: And I have some actions if you want to do these with me so you don't forget them.
40:41
SPEAKER_04: Okay.
40:42
SPEAKER_04: So first step is to put your fingers on your temple and say learn.
40:46
SPEAKER_04: Okay.
40:46
SPEAKER_04: Then we're gonna then we're gonna burn with a snap like this that fast.
40:51
SPEAKER_04: Okay.
40:51
SPEAKER_04: And then we're gonna return with a power pose like hands on our hips.
40:56
SPEAKER_04: Okay, that looks great, Jack.
40:58
SPEAKER_10: Oh, thank you.
40:59
SPEAKER_08: That's right.
40:59
SPEAKER_08: She's all over it.
41:01
SPEAKER_10: Power poses are amazing.
41:03
SPEAKER_10: Those have gone in a lot of places.
41:05
SPEAKER_10: And so if you guys don't know what a power pose is, because we're uh audio-only podcasts, but doing um something like putting your hands on your hips, that's a power pose.
41:14
SPEAKER_10: Um the superman would be, yeah.
41:17
SPEAKER_10: Um, and they can be really, really empowering.
41:21
SPEAKER_04: Yes.
41:21
SPEAKER_04: Yeah, there's some really cool research to show that if you stand there for two to two minutes in a power pose, it changes your stress, it reduces your stress and increases your testosterone.
41:31
SPEAKER_04: Uh, and and that allows you to perform better.
41:34
SPEAKER_04: So there you go.
41:35
SPEAKER_04: So, so learn is next time I will.
41:38
SPEAKER_04: Uh, the burn is you choose a phrase or action to let it go.
41:42
SPEAKER_04: Mine is how fast, but you might say flush it or let it go, or or as Taylor Swift might say, shake it off.
41:50
SPEAKER_16: There you go.
41:52
SPEAKER_04: The power pose is that you build yourself back up.
41:55
SPEAKER_04: And so let's say um yesterday, my workout, I kind of struggled with it more than I expected to.
42:02
SPEAKER_04: I would ask myself, well, what did I learn?
42:04
SPEAKER_04: I learned that I didn't get a great night's sleep and I need to uh sleep more tonight.
42:10
SPEAKER_04: Then I'm gonna burn it with uh that fast, and then I'm gonna return saying, you know, tomorrow's workout's gonna be incredible.
42:17
SPEAKER_04: And I'm a great runner.
42:19
SPEAKER_04: I am committed to what I'm doing, and you know, everyone has tough days.
42:24
SPEAKER_02: Our friend Jack has her own version that she picked up from uh Ted Lasso, which is Jack, which is goldfish because goldfish only have 10 second memories.
42:36
SPEAKER_04: I love Ted Lasso.
42:38
SPEAKER_04: I was just watching it yesterday.
42:39
SPEAKER_03: It's like all really my favorite makes me laugh and smile.
42:43
SPEAKER_03: So the second practice that you talk about is clarifying your future.
42:49
SPEAKER_03: So, what does clarifying your future look like for a runner?
42:54
SPEAKER_04: Excellent.
42:55
SPEAKER_04: So, confidence grows when you have a clear vision of where you want to go and why you want to go after it.
43:01
SPEAKER_04: And so, what's important is to define what success looks like for you.
43:06
SPEAKER_04: And then you want to set a gallery of goals.
43:08
SPEAKER_04: And so, what I mean by that is you want to set a wide variety of goals.
43:12
SPEAKER_04: Um, and this is important for a runner uh because again, having a one goal for a race can create a lot of pressure and anxiety.
43:20
SPEAKER_04: And I'm thinking about times I've been in races and I'm thinking about um uh the Twin Cities marathon here in in uh the Twin Cities, Minneapolis.
43:31
SPEAKER_04: And I was feeling great until about mile 17, and then mile 17 to 21 was pretty rough.
43:38
SPEAKER_04: And I remember one of the uh there was a pacer in in my group, and and we were going up summit hill.
43:46
SPEAKER_04: I know you know what that is, a really hard hill.
43:49
SPEAKER_04: And I remember just like in my brain thinking, oh man, I just want to be done.
43:54
SPEAKER_04: This sucks, this is so hard.
43:56
SPEAKER_04: And and the um the pacer said, embrace.
44:00
SPEAKER_04: The suck really loud.
44:02
SPEAKER_16: Yeah.
44:02
SPEAKER_04: And it actually helped me.
44:04
SPEAKER_04: I was like, yeah, this is hard.
44:06
SPEAKER_04: This sucks.
44:07
SPEAKER_04: And but I can do it too.
44:08
SPEAKER_04: And I started just that kind of was a way for me to start talking to myself even powerfully.
44:13
SPEAKER_04: And that's so important for runners because it's so easy to get stuck in the negativity or feel sorry for yourself because you're hurting.
44:21
SPEAKER_04: And so having a wide variety of goals, one of your goals, like one of your silver goals, could be I will talk to myself powerfully every time I'm hurting, or I will talk to myself powerfully at the beginning of every mile.
44:34
SPEAKER_04: Something like that.
44:35
SPEAKER_04: And you know, there was one race that I completed called the Omaha Marathon that I ended up winning.
44:40
SPEAKER_04: And I had power phrases on my arm.
44:44
SPEAKER_04: And I had thought about how do I race my best?
44:48
SPEAKER_04: And I wrote them right here.
44:49
SPEAKER_04: And they were statements like, I'm fast, I'm fit, I'm ready, I'm confident.
44:54
SPEAKER_04: I forgot I wrote, I'm confident.
44:56
SPEAKER_04: Okay.
44:56
SPEAKER_04: I'm fast, I'm ready, I'm fit, I'm confident.
44:59
SPEAKER_04: Just repeating those over and over again helped me remind myself what I was, that I was fit, that I was confident, you know, that I was ready.
45:07
SPEAKER_04: And sometimes I think when we're in the race, that negativity can be so loud, we have to remind ourselves of, you know, how far we've come.
45:15
SPEAKER_08: You ever do it out loud?
45:16
SPEAKER_08: You ever talk to yourself out loud while you're running?
45:20
SPEAKER_04: I have not, but I think that's really powerful.
45:23
SPEAKER_08: I think you could.
45:23
SPEAKER_04: I yeah, yes, yes.
45:25
SPEAKER_08: People around you look at you phony, but what who cares?
45:28
SPEAKER_04: Who cares?
45:28
SPEAKER_10: You're just motivating myself out loud before.
45:31
SPEAKER_08: Oh, I've done it.
45:32
SPEAKER_10: For sure.
45:33
SPEAKER_10: Every marathon I've done, if I'm in a hard space, I I say it out loud because I need to hear it from somebody.
45:38
SPEAKER_10: And if I I like to run the marathon by myself, I'm like, I need to hear from somebody, I can do this.
45:44
SPEAKER_10: It's one thing to text somebody and see the words, but to hear it out loud um makes a difference.
45:50
SPEAKER_04: I love it.
45:52
SPEAKER_04: And you and when you say it out loud, if other people hear you, it just inspires them as well.
45:56
SPEAKER_04: That's true.
45:57
SPEAKER_16: Yeah.
45:58
SPEAKER_02: So kind of going on with this topic, what's the difference, let's say, between having a goal like I want to run a sub two-hour half marathon and actually creating a mental picture of how you want to approach and experience that race?
46:15
SPEAKER_04: Okay, I love that question, Jack.
46:18
SPEAKER_04: Um, first of all, I would say, all right, that might be one of your goals is to, you know, run under two hours.
46:24
SPEAKER_04: Again, I would think about what's the range?
46:26
SPEAKER_04: What would you still be satisfied with?
46:29
SPEAKER_04: You know, we know this idea in sport psychology, ink it, not just think it.
46:34
SPEAKER_04: You want to write it down.
46:35
SPEAKER_04: You want to say what you're gonna commit to doing.
46:37
SPEAKER_04: But then what's important is to have a race plan.
46:41
SPEAKER_04: What do you need to do to be able to accomplish that goal of running under two hours?
46:47
SPEAKER_04: What is your mental plan?
46:49
SPEAKER_04: What are you gonna do, maybe in that, you know, first five miles or the second five miles?
46:54
SPEAKER_04: What are gonna be your power phrases and what are you gonna do?
46:57
SPEAKER_04: Now, the cool thing is that we know the power of imagery.
47:01
SPEAKER_04: And so your brain doesn't know the difference between something you vividly imagine and something that's real.
47:07
SPEAKER_04: And so you're giving yourself like mental blueprints when you imagine crossing that finish line, when you imagine like how great it's gonna feel.
47:15
SPEAKER_04: And the more you make that imagery real, like actually feel it in your body, feel the excitement in your body.
47:22
SPEAKER_04: Um, you know, that that will continue to make it uh even more powerful.
47:27
SPEAKER_04: This is not a uh running example, but um, one of the guests I had on my podcast recently is named Paul Judah.
47:36
SPEAKER_04: And Paul was a gymnast uh with the for the men's team at the last Olympics.
47:41
SPEAKER_04: And if you remember, the men's team ended up getting a bronze medal for the first time in like 20 years.
47:47
SPEAKER_16: Yeah.
47:48
SPEAKER_04: And he shared with me how the night before all the men were in a hotel room and they uh pictured their event while others kind of closed their eyes and they each stood up and pictured doing their event.
48:02
SPEAKER_04: So they spent several hours actually practicing imagery.
48:05
SPEAKER_04: And he said, um, that's the one of the differences that you know allowed them to get the bronze medal.
48:11
SPEAKER_04: So pretty cool.
48:12
SPEAKER_08: Yeah, it is.
48:13
SPEAKER_08: Let's get let's move on, let's continue on with the practices.
48:16
SPEAKER_08: Now, here's one I think is going to hit home with a lot of our friends because I hear people talking about imposter syndrome all the time, but you talk about creating your identity.
48:28
SPEAKER_08: So, how does that work and how does that help?
48:30
SPEAKER_04: Okay, great question.
48:32
SPEAKER_04: So, first I want to clarify what imposter syndrome is.
48:36
SPEAKER_04: And when I was doing this research and writing the book, I wake back at the first article that was written about imposter syndrome.
48:44
SPEAKER_04: And you know what?
48:45
SPEAKER_04: It was first written about by two psychologists named Suzanne Imes and Pauline Rose Klantz.
48:52
SPEAKER_04: And they called it imposter phenomenon, not imposter syndrome.
48:56
SPEAKER_04: Now you might say, okay, well, why does that matter, Sindra?
49:00
SPEAKER_04: Because like syndrome, even just using that word is like there's something wrong with you.
49:04
SPEAKER_04: You got like a, you know, diagnosis, whereas like phenomenon is it comes and goes.
49:10
SPEAKER_04: And I I want to just say that doubt and feeling like an imposter is part of the human experience.
49:17
SPEAKER_04: I think by using that term imposter phenomenon, you realize you're not alone and the feelings of self-doubt are gonna come and go.
49:25
SPEAKER_04: And so that's the first thing that I want to share about that.
49:28
SPEAKER_04: So creating your identity, you know, confidence is built by acting like the person you want to become.
49:34
SPEAKER_04: And so take your gallery of goals, the goals that you just set out and what you decided on.
49:40
SPEAKER_04: Um, and then what's cool is we can craft our identity.
49:43
SPEAKER_04: We can continue to grow in how we see ourselves.
49:46
SPEAKER_04: And our identity is the most salient thing about you.
49:50
SPEAKER_04: What you put behind I am is what you become.
49:53
SPEAKER_04: And so let's go back to uh what you were just saying about running under a two-hour half marathon.
49:59
SPEAKER_04: I would encourage you to think about what do you need to believe about yourself to be able to do that?
50:05
SPEAKER_04: And that's how you can create your identity uh by by writing out I am statements, saying those to yourself every day.
50:13
SPEAKER_04: And that's how you create what you believe about yourself and you can be really intentional about it.
50:17
SPEAKER_04: So any one of you could share what you think, but I think to be able to run under a two-hour, a half marathon, you'd have to believe that you're committed.
50:25
SPEAKER_04: You'd have to believe that you're fast, you know, you'd have to believe that um you're gritty, that you keep pushing uh when you're tired and when it's hard.
50:35
SPEAKER_04: You have to believe that you can do hard things that you that you are confident, right?
50:40
SPEAKER_04: And so those are the kind of statements you can say to yourself to create that identity.
50:44
SPEAKER_04: And your identity isn't set, it's something you can keep on growing and developing, which is pretty cool.
50:50
SPEAKER_08: Yeah.
50:51
SPEAKER_08: And while we pick the number two hours, that's a that's a pretty significant half, I think.
50:55
SPEAKER_08: It could be, it could be three hours, it could be 230.
50:58
SPEAKER_08: It's whatever applies to you.
51:01
SPEAKER_08: And you can believe that you have the ability to do those things.
51:05
SPEAKER_08: So I'm gonna throw this out there.
51:08
SPEAKER_08: I hear this among friends too.
51:10
SPEAKER_08: What's the difference between I'm trying to be a runner and I am a runner?
51:14
SPEAKER_04: Excellent.
51:15
SPEAKER_04: I think you should say, I am a runner, because again, your identity is what drives you.
51:21
SPEAKER_04: And so if you believe that you are a runner, uh that's gonna continue to help inform your commitment to running.
51:28
SPEAKER_04: Uh, and I would say, you know, even just repeating that to yourself, like I'm a runner, I'm a runner, you know, sometimes people um are afraid to embrace that maybe because they feel um not as fit as they would like to, or they feel overweight or something.
51:44
SPEAKER_04: But the cool thing about what I love about running and what I love about going to any race is there's such a wide variety of people that every everybody is accepted.
51:55
SPEAKER_04: Everybody can, you know, uh complete the half marathon or the 10K or the marathon.
52:01
SPEAKER_04: That's what I love about it, you know, and uh I love the community of running too.
52:05
SPEAKER_08: And I don't think you find better examples than you find at Run Disney.
52:11
SPEAKER_08: Yes.
52:12
SPEAKER_08: Watch a Run Disney race, watch the beginning, watch the end.
52:14
SPEAKER_08: You got world-class athletes, you got folks uh pushing and working their hardest to get those 16-minute miles.
52:22
SPEAKER_08: And by golly, we we like to tell them all they're runners.
52:25
SPEAKER_08: If you run, you're a runner.
52:27
SPEAKER_08: And we believe in them.
52:29
SPEAKER_11: Here's something that happens to a lot of us during our long runs or any race.
52:33
SPEAKER_11: We start struggling with negative self-talk for a run.
52:36
SPEAKER_11: What's your favorite technique for interrupting that downward spiral?
52:42
SPEAKER_04: Excellent question, John.
52:44
SPEAKER_04: Um, I would introduce two techniques.
52:47
SPEAKER_04: First, um, just like I mentioned about the Omaha marathon, I would encourage you to write out what are three or four statements that you want to say to yourself when you're struggling.
52:57
SPEAKER_04: And you can repeat them.
52:59
SPEAKER_04: I think about um my experience at the Omaha Marathon and about mile 22, uh, I was really, really struggling.
53:06
SPEAKER_04: And, you know, I looked back at my arm and I'm like, okay, this is evidence that I can be successful.
53:12
SPEAKER_04: And I just started repeating those uh over and over again.
53:15
SPEAKER_04: You know, I'm fit, I'm ready, I'm confident, uh, you know, things like that.
53:20
SPEAKER_04: And then it didn't, it didn't, it wasn't like right away where I started feeling different, but I would say in a two or three minutes, my pace did pick up.
53:28
SPEAKER_04: And I finished that marathon stronger than um any other miles, you know, my my fastest couple miles were at the end because I was talking to myself really powerfully.
53:40
SPEAKER_04: So I'd encourage you to think about how do you want to show up as a runner?
53:43
SPEAKER_04: What do you need to believe about yourself?
53:45
SPEAKER_04: Pre-plan that self-talk, because we know pre-planned self-talk um gives you a plan.
53:51
SPEAKER_04: And then the second thing I would encourage you to do is I love this tool in the confidence habit called um the truth meter.
53:59
SPEAKER_04: And when you start questioning yourself, ask yourself three questions.
54:04
SPEAKER_04: And that's the the three questions are the truth meter.
54:06
SPEAKER_04: Number one, is that thought actually true?
54:09
SPEAKER_04: Most of the time it's not.
54:11
SPEAKER_04: Uh, like let's say you're running and you're like, I can't do this.
54:14
SPEAKER_04: Is that true?
54:15
SPEAKER_04: No, I can do this.
54:17
SPEAKER_04: I've done this before.
54:18
SPEAKER_04: Question two, is this thought serving me right now?
54:21
SPEAKER_04: Is this helping me be the best best version of myself?
54:24
SPEAKER_04: No.
54:25
SPEAKER_04: Thinking to yourself, I can't do this is not giving you the, you know, give support of you.
54:30
SPEAKER_04: The third question you can ask yourself is like, what would be a more empowering thought I could choose right now?
54:36
SPEAKER_04: And I think it's hard to control, I know this, it's hard to control your body um and your mind when your body is really in discomfort.
54:46
SPEAKER_04: And so, like, what do you need to tell yourself when you're tired?
54:49
SPEAKER_04: Right.
54:50
SPEAKER_04: And and if instead of, you know, I can't do this or this is hard, you know, give yourself evidence on how you can be successful.
54:57
SPEAKER_04: There was one marathon I completed, and um I wrote the number of miles that I I ran on my hand, and I just wrote it right here to prepare for this race.
55:09
SPEAKER_04: And whenever I doubted myself, I went back and I was like, I ran 3,000 miles for this race.
55:15
SPEAKER_08: Well, yeah, right.
55:16
SPEAKER_04: You know, right, right.
55:17
SPEAKER_04: I mean, come on, right, I can run 26.2 miles today.
55:21
SPEAKER_08: What's what's the old thing?
55:22
SPEAKER_08: How long is the marathon?
55:24
SPEAKER_08: It's uh between 500 and 1,000 miles, it's just that last 26 at the end, right?
55:28
SPEAKER_08: It's the rest of us all training.
55:30
SPEAKER_12: I love that.
55:30
SPEAKER_08: And you know what?
55:32
SPEAKER_08: We we I'm I'm picturing here, I'm making mental images that we have these wonderful meetups on Ron Disney weekend, and they occur the afternoon before whatever the longest race of the weekend is.
55:47
SPEAKER_08: Now we have name badges, so we have sharpies for people to write their name on the name badge.
55:52
SPEAKER_08: And I'm picturing Wine and Dine Weekend six weeks away.
55:55
SPEAKER_08: People are gonna be grabbing our Sharpies and they're gonna be writing on their forearms.
55:59
SPEAKER_08: I think that would be wonderful.
56:01
SPEAKER_08: Yeah, it'd be great.
56:02
SPEAKER_04: Bring some Sharpies.
56:04
SPEAKER_08: Yeah.
56:05
SPEAKER_02: All right, so in your book, you really do encourage people to capture their wins.
56:11
SPEAKER_02: So why are we so much better at remembering our failures than our successes?
56:18
SPEAKER_04: Excellent question.
56:19
SPEAKER_04: Because your brain's main purpose is to keep you safe.
56:22
SPEAKER_04: It's not here to help you run faster or be a peak performer.
56:26
SPEAKER_04: So it's it's programmed to look for what's wrong and what's missing, and it's programmed to look for fear to keep you safe.
56:34
SPEAKER_04: And so we need some strategies like capturing your wins that allows you to look at uh how far you've come, not just how far you have to go.
56:43
SPEAKER_04: And I have a couple of examples I can share with you.
56:48
SPEAKER_04: The first example I want to share with you is uh a woman who I highlight in the book named Kenda Williams.
56:55
SPEAKER_04: And she's a hypathlet, uh, which means she does seven events over two days.
57:00
SPEAKER_04: And leading up to the Olympic trials, um, she was really struggling with motivation and just kind of positivity and seeing her progress.
57:08
SPEAKER_04: And so she got uh a poster board and she put it in her kitchen.
57:12
SPEAKER_04: And every day she would write a sticky note out and it would be something that she could celebrate.
57:18
SPEAKER_04: And it might have been um, you know, just like I gave my full effort today in practice, or it might have been I had a PR in the long jump.
57:27
SPEAKER_04: And by the time the Olympic trials came around, she had all this evidence that she could be successful, all these wins.
57:35
SPEAKER_04: And honestly, I kind of forgot that I wrote about this in the spring, because the book, you know, when you write a book, it you write it, it takes like a year to come out, you know.
57:45
SPEAKER_04: And um, my father was in the hospital and he was in the ICU for 51 days.
57:51
SPEAKER_04: And to be honest, it was so hard the first two weeks, I couldn't think of anything positive.
57:57
SPEAKER_04: And I'm a relentless optimist, he's a relentless optimist, and I was having a really hard time.
58:03
SPEAKER_04: So day 14, I ended up taking out a sticky note in my bag, and uh, I just wrote uh something small, like he got a pillow today.
58:12
SPEAKER_04: And then I put it on the wall.
58:13
SPEAKER_04: And my sisters ended up getting a trifold poster board, like one of those trifold boards that kind of like a wall, right?
58:22
SPEAKER_04: And uh by the end, we had 51 days of wins.
58:26
SPEAKER_04: And what it allowed us to do is the doctors and the nurses said to us, Wow, you know, your room feels so much different because you're celebrating wins, because you're looking for the good.
58:37
SPEAKER_04: And I think it helped my dad keep pushing and it helped my dad, you know, continue to just keep fighting.
58:44
SPEAKER_04: Um, and you can do the same thing.
58:46
SPEAKER_04: We have a wind wall in our family.
58:48
SPEAKER_04: And my favorite win recently was my son Carter, who's 19, wrote, Um, I got to play golf with dad today.
58:56
SPEAKER_04: And the best part was I beat him.
59:01
SPEAKER_04: So the cool thing is, you know, maybe your kids don't normally celebrate wins.
59:05
SPEAKER_04: I mean, my 19-year-old doesn't normally, you know, say those things out loud because, you know, he's a teenager.
59:11
SPEAKER_08: Sure.
59:12
SPEAKER_08: Sure.
59:13
SPEAKER_08: It sounds like a form of journaling.
59:16
SPEAKER_08: Now, I I find journaling to be motivational in tracking training runs.
59:21
SPEAKER_04: Yes.
59:22
SPEAKER_04: One thing you could do also when you track your training runs is you could have like a mastery journal, like all about I call it in the book, where um you have a journal by your bed and you write three small things that went great today.
59:34
SPEAKER_04: And your brain loves evidence.
59:36
SPEAKER_04: It likes to see how far you've come to show you how far you can go.
59:41
SPEAKER_04: And it could be just something small, like, you know, I was on time for a meeting today, or um, I loved uh the smell of the grass on my run.
59:49
SPEAKER_04: You know, the sunshine was beautiful today.
59:51
SPEAKER_04: Just something like that can help you see the good because your brain's automatically gonna see what's wrong or what's missing or what you don't have.
59:58
SPEAKER_08: Very true.
59:59
SPEAKER_08: Very true.
1:00:00
SPEAKER_10: All right, Cindra, let's talk about practice five, which is claiming your emotions.
1:00:05
SPEAKER_10: A runner is standing in the corral and her heart is pounding.
1:00:08
SPEAKER_10: She or he thinks, I'm really nervous, I must not be ready.
1:00:12
SPEAKER_10: How can they re-interpret their feelings to be more positive?
1:00:16
SPEAKER_04: Awesome.
1:00:17
SPEAKER_04: So you don't have to feel confident to act confident.
1:00:20
SPEAKER_04: And what's important is to interpret your emotions in a way that serves you.
1:00:24
SPEAKER_04: And so the amazing part is that energy and anxiety feel the same in your body.
1:00:30
SPEAKER_04: It's all about how you interpret it, right?
1:00:32
SPEAKER_04: And so if you're standing on the starting line and your heart is pumping and you're feeling a little sweaty, you can decide to say, I'm ready.
1:00:39
SPEAKER_04: I'm excited that this means I'm excited to, you know, move forward today.
1:00:44
SPEAKER_04: Or you could interpret it as like, oh, I'm nervous, I'm not ready, you know, I wish I would have done something different.
1:00:50
SPEAKER_04: And I know when I'm working with runners, um, one of the things that's so important is that when you get to the starting line, you got to trust your training.
1:00:58
SPEAKER_04: Even though it didn't go exactly maybe the way that you want it to, you have to be fully like accept where you are.
1:01:05
SPEAKER_04: Because if you start doubting yourself and say, gosh, I wish I would have run that, that, that workout a little bit harder, or I man, I I missed this part of my training.
1:01:15
SPEAKER_04: You know, that's gonna give you that self-doubt.
1:01:18
SPEAKER_04: So focus on the miles you have completed, and that's gonna give you more confidence.
1:01:23
SPEAKER_04: Um, so that's what I would say about that.
1:01:26
SPEAKER_04: There's lots of other things we can we can say about claiming your emotions, but the important thing is like every emotion is meant to be felt, you know, and so sometimes we kind of push those emotions down that feel um hard, but you know, they every emotion is worthy of feeling.
1:01:44
SPEAKER_08: I'd like your input on this.
1:01:45
SPEAKER_08: I I hear friends saying, I'm afraid.
1:01:48
SPEAKER_08: And I'd like to tell them nervous is okay, but you don't need to be afraid.
1:01:54
SPEAKER_08: There's nothing here to be afraid of.
1:01:57
SPEAKER_08: What are your thoughts on that?
1:01:59
SPEAKER_04: Well, you know, fear is really interesting, it's a future-based emotion.
1:02:04
SPEAKER_04: And um, what that means is that we tend to think a lot of what ifs when we're feeling fear or anxiety.
1:02:11
SPEAKER_04: And so um, think about this.
1:02:13
SPEAKER_04: I just talked about this on my podcast called the High Performance Mindset today.
1:02:17
SPEAKER_04: And I it came up with a new acronym for fear, and it's future events aren't reality.
1:02:26
SPEAKER_04: Future events aren't reality.
1:02:28
SPEAKER_04: And so many times we're kind of going with the what-ifs, or what if this doesn't go exactly as planned, or what if I crash and burn, or you know, what if I don't get the time that I want.
1:02:38
SPEAKER_04: And what's important is to notice that your brain is in that future uh-based kind of focus.
1:02:44
SPEAKER_04: Get your attention back to the present moment because your present the present is how you race your best.
1:02:50
SPEAKER_04: It's it's you enjoying it, you feeling great, grateful, you feeling confident, right?
1:02:55
SPEAKER_04: Confidence grows when you're in the present moment.
1:02:58
SPEAKER_04: And one thing that you can do is just start noticing the things around you.
1:03:02
SPEAKER_04: Notice the crowd, notice the road, um, notice uh the trees.
1:03:07
SPEAKER_04: And just like doing a mindful pause by noticing can help you get back to the present moment, reduce some of that fear and anxiety that we all experience because we're human.
1:03:18
SPEAKER_08: Sure.
1:03:19
SPEAKER_03: So the next practice is one that I think resonates really well with our community and who the Rise and Run podcast community is.
1:03:29
SPEAKER_03: How important are the people around us to our confidence?
1:03:35
SPEAKER_04: Confidence grows by is strengthened by people around you.
1:03:39
SPEAKER_04: And you need five different types of people around you.
1:03:43
SPEAKER_04: Uh, there is an awesome quote by Jim Rohn.
1:03:46
SPEAKER_04: He is a motivational speaker that said, you are the average of the five people you spend time with, which actually research shows this is true.
1:03:54
SPEAKER_04: Again, that's why I love the running community.
1:03:56
SPEAKER_04: And I love running with other people because you know, it's kind of like when you're all looking forward, you can just say whatever's on your mind.
1:04:04
SPEAKER_04: And sometimes it's like a therapy session, you know, at least for me.
1:04:07
SPEAKER_04: So here's the five people you need, you need to surround yourself with.
1:04:11
SPEAKER_04: Um, you need, you need a cheerleader.
1:04:13
SPEAKER_04: You need someone who's gonna build you up, that's gonna um really be in your corner.
1:04:18
SPEAKER_04: You need a coach, someone who's going to um push you to the next level.
1:04:24
SPEAKER_04: You need a mentor, someone just a little bit further along in your journey who can um kind of give you wisdom and share with you about things that you could know about running.
1:04:34
SPEAKER_04: And you can you can think about this in your running life, but also in your career.
1:04:38
SPEAKER_04: You need a mentor, a coach, and a challenger in your career and your life too.
1:04:42
SPEAKER_04: You need um a challenger.
1:04:44
SPEAKER_04: So somebody who's gonna like push you, who's gonna question you, who's gonna be like, is that really, really, really what you want?
1:04:50
SPEAKER_04: And then you need a best friend.
1:04:52
SPEAKER_04: And all of these serve a different purpose.
1:04:55
SPEAKER_04: And think about um, you know, when I think about my own confidence and growing my own confidence, a lot of it came from my high school coaches, my high school teachers, my parents.
1:05:06
SPEAKER_04: And we know um parents obvious obviously play a significant role in growing confidence.
1:05:11
SPEAKER_04: Um, but these are really important to seek out.
1:05:13
SPEAKER_04: So if I, as I said these, and if you're thinking, oh, geez, I don't have these in my life right now, set an intention.
1:05:20
SPEAKER_04: Decide.
1:05:21
SPEAKER_04: Um, and uh you can you can ask someone to be your mentor, you can ask someone to be your coach, you could ask someone to be your challenger.
1:05:29
SPEAKER_04: Um, and so set an intention.
1:05:31
SPEAKER_04: Are are all these five set?
1:05:34
SPEAKER_04: Do you have spaces or or openings here?
1:05:37
SPEAKER_04: And when you think about your own goals and your life and in your running, do these people need to be leveled up?
1:05:43
SPEAKER_04: Again, I'll read these to you.
1:05:45
SPEAKER_04: You need a cheerleader, a coach, a mentor, a challenger, and a best friend.
1:05:51
SPEAKER_08: But they don't necessarily have to be five people, they could be five groups, or you could I'm I'm asking really, I'm saying like I know, but I'm Asking, you could extract that from a larger group.
1:06:03
SPEAKER_08: You could extract those five uh traits from a different group, right?
1:06:08
SPEAKER_04: Yeah, you sure could.
1:06:09
SPEAKER_04: I think what's important is that you know, you don't want one person to be all five of them.
1:06:14
SPEAKER_04: And and I was talking about this at a at a keynote the other day, and one guy raised his hand and he said, Is it a problem that my wife is my challenger and my best friend?
1:06:26
SPEAKER_08: That's sounds like a good relationship to me.
1:06:28
SPEAKER_04: Yeah.
1:06:29
SPEAKER_08: Yeah.
1:06:30
SPEAKER_04: I basically were like, Well, do you want her to be?
1:06:32
SPEAKER_04: And you know, he said, Well, the challenger part is hard.
1:06:36
SPEAKER_04: Um, because you know, maybe I need to have someone else in my life do that.
1:06:40
SPEAKER_08: Yeah, I get that.
1:06:42
SPEAKER_08: I really do.
1:06:42
SPEAKER_08: Married 49 years, I get it.
1:06:44
SPEAKER_14: Yeah, exactly.
1:06:46
SPEAKER_08: Well, let me flip it around.
1:06:47
SPEAKER_08: How can we, and I'm not just talking about those of us talking with you right now, I'm talking about this community we have here.
1:06:53
SPEAKER_08: How can we be better confidence builders for the runners that are with us?
1:06:58
SPEAKER_04: Great question.
1:06:59
SPEAKER_04: I think what you say to each other matters.
1:07:03
SPEAKER_04: And I would say um, choose statements that build each other up.
1:07:08
SPEAKER_04: You know, even if it's something small, like, oh wow, I really admired your effort today in the run.
1:07:14
SPEAKER_04: Like that small compliment goes a long way.
1:07:16
SPEAKER_04: And the more specific we are with our compliments, the better.
1:07:19
SPEAKER_04: You know, instead of just like good job, tell them, you know, what you admire about them or one specific thing that, you know, you want to do to build their confidence.
1:07:28
SPEAKER_04: But what that allows us to do is feel like we're part of the community.
1:07:31
SPEAKER_04: Um, and and we want to avoid things, you know, like even in our work to say things like, well, you should have known that.
1:07:37
SPEAKER_04: Or um instead of, you know, ask yourself like or ask the person, walk me through your thinking, or what tell me more about your perspective.
1:07:44
SPEAKER_04: And so when we judge, that can decrease confidence.
1:07:48
SPEAKER_04: Uh, but we want to just ask more curious, open-ended questions.
1:07:52
SPEAKER_04: And again, those specific compliments go a long way.
1:07:55
SPEAKER_04: I was um, I had to have a tough conversation the other day, and my older sister was part of it.
1:08:01
SPEAKER_04: And afterwards, she said, you know, I really admired how you handled that conversation and um how calm you were.
1:08:10
SPEAKER_04: And uh that really helped me grow my confidence because at the end of that conversation, I was like, oh man, that was really hard.
1:08:18
SPEAKER_04: And just by her giving me a compliment there, it was like, okay, you know, I was doing the best that I can.
1:08:24
SPEAKER_04: So uh specific compliments go a long way in people in our work or a running community or our family.
1:08:31
SPEAKER_11: We've talked about building confidence during the training process.
1:08:34
SPEAKER_11: Now let's put it all together and take it to a place where runners really find out what they've got, the starting line.
1:08:40
SPEAKER_11: What should our friends be doing mentally during race week?
1:08:44
SPEAKER_04: Mentally during race week, you should be thinking about your wins.
1:08:48
SPEAKER_04: What are three highlights from your your training?
1:08:52
SPEAKER_04: And I'll give you a little like a quick sort of like a little ratio is every day think about three great moments of your training, and then imagine how you want the race to go.
1:09:03
SPEAKER_04: And you want to try to be as detailed as you can about the race.
1:09:06
SPEAKER_04: How do you want to start?
1:09:07
SPEAKER_04: How do you want to feel?
1:09:09
SPEAKER_04: What do you how what do you want the middle of the race to go like?
1:09:12
SPEAKER_04: How do you want to end?
1:09:13
SPEAKER_04: And again, we talked about the power of imagery.
1:09:16
SPEAKER_04: So that's one of the things that you can do is you can go back, review your win-wall, your mastery journal, review your successes, and then also imagine, you know, that future race.
1:09:27
SPEAKER_04: On the starting line, what's important is to remind yourself you've done everything that you possibly can.
1:09:32
SPEAKER_04: Even if it didn't go exactly the way that you want it to, remind yourself you have everything inside you that you need.
1:09:39
SPEAKER_04: And if you have those power phrases, those I am phrases written on your arm, read those to yourself.
1:09:45
SPEAKER_04: Uh, because you know, you want to give yourself evidence that you can be successful.
1:09:49
SPEAKER_10: So I've done Dopey twice, and a lot of our friends are getting ready and are training for the Dopey Challenge come January.
1:09:58
SPEAKER_10: Is when I did it last in 2019, each morning I would go in with a positive attitude and I would say to myself, I didn't say my out loud at that time, but I would say to them in my head these positive affirmations of like, yes, you're tired, but you can do this.
1:10:15
SPEAKER_10: You've put in the training.
1:10:16
SPEAKER_10: And it made a huge difference.
1:10:18
SPEAKER_10: It made that imposture.
1:10:21
SPEAKER_10: What's the word that you use instead of syndrome imposture phenomenon go away from the first time I did it to being a more positive and actually a really good experience for the Dopey Challenge the second time.
1:10:34
SPEAKER_10: So I think that having those moments, especially in the crowds, is is really positive.
1:10:41
SPEAKER_03: Thank you for sharing that.
1:10:42
SPEAKER_03: We have put in the training, but during the race, you know, we get into it.
1:10:49
SPEAKER_03: Maybe some things aren't quite going to plan, whether it be the weather or injury or, you know, just not feeling it because our bodies can betray us on race day sometimes.
1:11:01
SPEAKER_03: Um and negative thoughts start creeping in.
1:11:06
SPEAKER_03: We wonder if we're gonna finish.
1:11:08
SPEAKER_03: What do you want that runner to do right then when they start getting the negative thoughts?
1:11:14
SPEAKER_03: How do we reset in the middle of a race?
1:11:18
SPEAKER_04: Okay, excellent question.
1:11:20
SPEAKER_04: I think that's where that pre-planned self-talk comes in.
1:11:24
SPEAKER_04: And literally writing out what do you want to say to yourself in moments where you're struggling?
1:11:30
SPEAKER_04: You know, um, an example I can give you in my life is I have completed the Boston Marathon five times.
1:11:37
SPEAKER_04: And I remember the night before one of the races, we were getting all these notifications on how hot it was gonna be.
1:11:43
SPEAKER_04: And I was really mad because I had trained all winter long in Minnesota and then it was gonna be like 90 degrees.
1:11:50
SPEAKER_04: And I was just overcome, yeah, I was overcome with so much negativity before I went to bed.
1:11:57
SPEAKER_04: And one thing that I wrote down is a contingency plan.
1:12:00
SPEAKER_04: And so I literally wrote it out.
1:12:02
SPEAKER_04: I'm like, okay, if I uh if I feel like when I get really hot, my hands kind of swell.
1:12:08
SPEAKER_04: So it's like, if my hands start swelling, this is what I'm gonna do.
1:12:11
SPEAKER_04: If I feel like I'm running too fast, this is what I'm gonna do.
1:12:14
SPEAKER_04: If I'm overcome with negativity, this is what I'm gonna say instead.
1:12:18
SPEAKER_04: And just having that plan allowed me to get out of that stuckness of just being so angry about the weather.
1:12:25
SPEAKER_04: And what if I wouldn't have done that, I wouldn't have come up with a strategy to deal with the heat.
1:12:31
SPEAKER_04: And my strategy was um every mile to put uh two glasses of water over my head and then drink a glass of Gatorade.
1:12:40
SPEAKER_04: And let me tell you, I was very, very, very wet.
1:12:43
SPEAKER_08: Yeah, and yeah, don't mix those up though.
1:12:46
SPEAKER_08: That's a mess.
1:12:47
SPEAKER_08: You know, you don't want to pour Gatorade over your head.
1:12:50
SPEAKER_04: Uh, but I did run a personal best in the heat.
1:12:53
SPEAKER_04: Wow.
1:12:53
SPEAKER_04: Um, yeah, because I had a plan.
1:12:57
SPEAKER_04: So that's one of the things you can do is like plan for that negativity because it's gonna come in if you're really pushing yourself.
1:13:03
SPEAKER_04: I've never completed any long race or long run without some negativity.
1:13:09
SPEAKER_10: This has been an amazing conversation.
1:13:12
SPEAKER_10: As we prepare to wrap things up with this chat, let's bring it back to the title of the book.
1:13:17
SPEAKER_10: What does it mean to make confidence a habit?
1:13:21
SPEAKER_04: Ooh, this is my favorite question.
1:13:23
SPEAKER_04: Okay.
1:13:24
SPEAKER_04: And uh in on page 42, I actually talk about this.
1:13:28
SPEAKER_04: So, this is what I said is every day presents moments that test your confidence.
1:13:32
SPEAKER_04: And these moments are unavoidable.
1:13:34
SPEAKER_04: What differs, however, is your response.
1:13:37
SPEAKER_04: Confident people don't feel fearless, doubt-free, or fully ready.
1:13:42
SPEAKER_04: They respond differently.
1:13:43
SPEAKER_04: They regulate, they refocus, they take the next controllable step.
1:13:48
SPEAKER_04: Each time you do that, you strengthen self-trust.
1:13:51
SPEAKER_04: And when confidence as a feeling is supported by confident decisions, practice as a skill and grounded in self-belief, it becomes a habit.
1:14:00
SPEAKER_04: So the goal isn't to feel confident 100% all the time, it's to respond confidently, uh, moment after moment after moment.
1:14:08
SPEAKER_04: And with repetition, these responses become automatic.
1:14:11
SPEAKER_04: And that's what I mean by confidence becoming a habit.
1:14:15
SPEAKER_08: Nice.
1:14:16
SPEAKER_08: So if our friends want to start right now, what's the one thing they can do every day, let's say for the next week, to begin building these confidence habits?
1:14:25
SPEAKER_04: One thing that you can do is, and there's like seven practices we've talked about today, but if I had to boil it down, I would say start paying attention more closely to your inner dialogue and what are you saying about yourself.
1:14:41
SPEAKER_04: And remember, use that truth meter.
1:14:43
SPEAKER_04: Is that true?
1:14:44
SPEAKER_04: Is that serving you?
1:14:45
SPEAKER_04: What's a more empowering thought you could choose instead?
1:14:48
SPEAKER_08: Great.
1:14:49
SPEAKER_08: It's been fun, it's been interesting, but entertaining.
1:14:53
SPEAKER_08: Cindra, if you have time, we want to wrap it up with some lightning round questions.
1:14:58
SPEAKER_08: You ready?
1:14:59
SPEAKER_08: I'm ready.
1:15:00
SPEAKER_08: Well, actually, we've got some lightning rounds complete this sentence, and Alicia's going first.
1:15:07
SPEAKER_10: All right.
1:15:07
SPEAKER_10: So the first one is a confident runner is someone who keeps pushing themselves to find the next level.
1:15:15
SPEAKER_08: The biggest confidence killer is limiting beliefs about yourself.
1:15:20
SPEAKER_08: Limiting beliefs.
1:15:22
SPEAKER_08: Good.
1:15:23
SPEAKER_04: When you hear yourself say, I can't, you should.
1:15:27
SPEAKER_04: Give yourself evidence on why you can and be specific.
1:15:31
SPEAKER_04: Remind yourself of the preparation you put in and why you're ready.
1:15:36
SPEAKER_04: The best thing to tell yourself late in a race is I can do hard things and you have done hard things before.
1:15:45
SPEAKER_04: And so remind yourself of the preparation, the evidence that you have that you can complete the race.
1:15:51
SPEAKER_11: The confidence superpower runners don't realize they already have is courage is connected to confidence.
1:15:58
SPEAKER_04: So when you continue to be courageous, you're going to grow your confidence.
1:16:02
SPEAKER_04: And confidence, you know, the confidence superpower runners are don't even realize they have is they already have been getting outside their comfort zone.
1:16:10
SPEAKER_04: They've already been trying new things.
1:16:12
SPEAKER_04: And I think that's a runner superpower.
1:16:15
SPEAKER_08: Beautiful.
1:16:16
SPEAKER_08: That was nice.
1:16:17
SPEAKER_08: All right, I've got one last question.
1:16:18
SPEAKER_08: This is not a this is not a lightning round question.
1:16:21
SPEAKER_08: I just want to leave our listeners with this one.
1:16:24
SPEAKER_08: If our friends remember one thing from this conversation we've had this week, which I've enjoyed very much, when they line up for their next race, what would you want that one thing they remember to be?
1:16:35
SPEAKER_04: I would want them to remember to learn, burn, return things that haven't gone great before that led them to the starting line.
1:16:43
SPEAKER_04: And I would want them instead to think powerfully about their potential and to enjoy and have fun because that's what running is about.
1:16:53
SPEAKER_08: Beautiful.
1:16:54
SPEAKER_08: Let's drop the mic on that.
1:16:56
SPEAKER_08: Dr.
1:16:56
SPEAKER_08: Sindra Kampop, it's been fun.
1:16:59
SPEAKER_08: The book is The Confidence Habit.
1:17:01
SPEAKER_08: It's available now.
1:17:03
SPEAKER_08: Amazon, I'm sure, wherever books are sold.
1:17:06
SPEAKER_08: Sindra, if our friends want more, you've talked about a podcast, some social media.
1:17:12
SPEAKER_08: Let us know how to get in touch with you.
1:17:14
SPEAKER_04: I've had so much fun talking to you today.
1:17:16
SPEAKER_04: So people can find us if they go to confidencetools.com.
1:17:20
SPEAKER_04: There's um over$500 of free resources that go with the book over there.
1:17:24
SPEAKER_04: So check that out, confidencetools.com.
1:17:27
SPEAKER_04: Also, you can find more information about um our coaching.
1:17:30
SPEAKER_04: We work with theaters and athletes over at dr Sindra.com.
1:17:36
SPEAKER_04: And you can follow me on social media, LinkedIn, Instagram.
1:17:39
SPEAKER_04: I'm pretty rocking and rolling every day on Instagram.
1:17:42
SPEAKER_04: It's just Sindra Camp Off.
1:17:44
SPEAKER_04: So we'd love to connect with you.
1:17:45
SPEAKER_04: Send me a message.
1:17:46
SPEAKER_04: Let me know what you thought about the podcast.
1:17:48
SPEAKER_04: I would love to hear from you.
1:17:49
SPEAKER_08: A genuine pleasure.
1:17:51
SPEAKER_08: Hey, we look forward to seeing you at a Disney race in the future.
1:17:55
SPEAKER_04: You know it.
1:17:56
SPEAKER_04: It's gonna be awesome.
1:17:57
SPEAKER_04: I'm gonna reach out to you when I come next.
1:17:59
SPEAKER_04: Oh, please.
1:17:59
SPEAKER_08: You got to pop into one of our meetups and and we'll write stuff on our arms.
1:18:03
SPEAKER_11: Give you a Sharpie.
1:18:04
SPEAKER_08: Yeah.
1:18:05
SPEAKER_04: I love it.
1:18:06
SPEAKER_04: Thank you so much.
1:18:06
SPEAKER_04: This has been really fun.
1:18:08
SPEAKER_05: Caution runners, change of topic ahead.
1:18:13
SPEAKER_08: Enjoyed the conversation with Cinder.
1:18:15
SPEAKER_08: I hope you got something out of it.
1:18:16
SPEAKER_08: I think this could be the mental training book for your race season, The Confidence Habit.
1:18:24
SPEAKER_08: Uh, available on Amazon, other places, of course.
1:18:27
SPEAKER_11: And it's also an audio book, Bob, so you can also listen to it on your own.
1:18:31
SPEAKER_08: There you go.
1:18:32
SPEAKER_08: Very good.
1:18:33
SPEAKER_08: All right, let's move on.
1:18:36
SPEAKER_08: Haven't mentioned it for a while, friends.
1:18:38
SPEAKER_08: The 5K at Marathon Weekend.
1:18:42
SPEAKER_08: We are wearing penguin shirts this year.
1:18:45
SPEAKER_08: And those penguin shirts are available from our friend Alec at Kawaiian Pizza Apparel.
1:18:53
SPEAKER_08: She's got women's and men's athletic shirts.
1:18:56
SPEAKER_08: Extra small to extra large are$32.
1:18:59
SPEAKER_08: The 2X and 3X's are 34.
1:19:02
SPEAKER_08: Uh, shipping on those would be around five bucks.
1:19:05
SPEAKER_08: Now, Alec is an affiliate, and in many of the purchases, we do make a little money off of what she sells, but not in the case of the penguin shirt.
1:19:17
SPEAKER_08: We waive our affiliate fee and she cuts the price as low as she can.
1:19:25
SPEAKER_08: However, what can help you is at one penguin shirt, you're going to pay the$5 shipping.
1:19:35
SPEAKER_08: But if you order something else, anything else from Alec, and the quality of your stuff is very good, you can use the code RISEANRUN, all one word, for a discount that will take you over$50 in total, and then you can use free ship 50 for free shipping.
1:20:00
SPEAKER_08: So there's a strategy for you to save you a couple bucks.
1:20:04
SPEAKER_08: Penguin shirts, they're available now.
1:20:07
SPEAKER_08: The information is in the feature section of the Facebook page.
1:20:12
SPEAKER_08: I'm still looking at some of the races that our friends talked about.
1:20:15
SPEAKER_08: Burdenhand, of course, uh, here we go.
1:20:17
SPEAKER_08: Hi, good to see you.
1:20:18
SPEAKER_08: It's Thursday.
1:20:19
SPEAKER_08: I'm in Pennsylvania.
1:20:21
SPEAKER_08: So hopefully you got your well, not a hard ticket, but hopefully you got your reservation for the dinner, and we look forward to seeing you there.
1:20:29
SPEAKER_08: If not, we'll see you.
1:20:30
SPEAKER_08: Uh I'll be over there.
1:20:32
SPEAKER_08: I'm I actually arrive on Thursday.
1:20:34
SPEAKER_08: I'll probably go over relatively early for bib pickup on Friday.
1:20:40
SPEAKER_08: And then I'll be back for the pasta dinner.
1:20:42
SPEAKER_08: Becky and I will be there probably right around 4 when it opens up.
1:20:48
SPEAKER_08: And we hope to see you there.
1:20:49
SPEAKER_08: And we'll see you on Saturday.
1:20:52
SPEAKER_08: We'll get together for a photo.
1:20:53
SPEAKER_08: I know Greg put an email out, and I put a picture of last year's photo in there.
1:20:58
SPEAKER_08: You can't miss the photo spot, friends, if you're there.
1:21:00
SPEAKER_08: It's right outside the tent.
1:21:02
SPEAKER_08: It is obvious where it is.
1:21:03
SPEAKER_08: We'll try to get together sometime between 6:40 and 7 o'clock for that photo, a big group photo.
1:21:09
SPEAKER_08: It'll be a lot of fun.
1:21:10
SPEAKER_08: The uh miles to go charity run, miles to go 5K in Orlando.
1:21:16
SPEAKER_08: That's on the 19th of this month.
1:21:18
SPEAKER_08: You got a discount code there, Rise and Run, if you're in the Orlando area.
1:21:23
SPEAKER_08: Want to participate and help support the Miles2go charity.
1:21:28
SPEAKER_08: The Rise and Run race, the 5K in Kissimmee.
1:21:33
SPEAKER_08: There is a team Rise and Run.
1:21:36
SPEAKER_08: I think there are six of us signed up now, but I know there are more that plan to sign up.
1:21:41
SPEAKER_08: Jack's giving me the peace sign.
1:21:43
SPEAKER_08: What is it?
1:21:44
SPEAKER_08: It means two more are a comment.
1:21:45
SPEAKER_16: I need to sign up.
1:21:47
SPEAKER_08: Okay.
1:21:48
SPEAKER_08: That is the Saturday before Wine and Dine.
1:21:52
SPEAKER_08: It's 37 days away.
1:21:54
SPEAKER_08: Space Coast is coming up.
1:21:56
SPEAKER_08: Those races are sold out, but we'll have a meetup at Space Coast on Saturday afternoon, 3 o'clock at the Village Idiot.
1:22:05
SPEAKER_08: Uh, Donna Weekend, our group, the Team Rise and Run, has now officially moved to Team Moving for Jeff Galloway.
1:22:14
SPEAKER_08: That team now has 43 members.
1:22:17
SPEAKER_08: I'm happy to see that.
1:22:18
SPEAKER_08: It's the second most of any of the teams, and I think with a little effort, Team Moving for Jeff Galloway would be the biggest team.
1:22:25
SPEAKER_08: So if you're planning to sign up for Donna, we don't have a discount code.
1:22:29
SPEAKER_08: However, I'd encourage you to join the Moving for Jeff Galloway team.
1:22:35
SPEAKER_08: Beat the Blurch is coming up in Carnation, Washington.
1:22:39
SPEAKER_08: That's coming up this weekend.
1:22:42
SPEAKER_08: I don't know if it's too late to register for that one or not, but that's a great event.
1:22:48
SPEAKER_08: The Margarita Run, Margaritaville run in the Orlando area is September 26th.
1:22:56
SPEAKER_08: There will be Galloway Pacers there.
1:23:00
SPEAKER_08: Mark, Adam, and somebody else.
1:23:04
SPEAKER_08: I'm not sure who.
1:23:05
SPEAKER_08: Oh, it's Jack.
1:23:06
SPEAKER_02: There it is.
1:23:07
SPEAKER_08: Yeah, it's Jack.
1:23:09
SPEAKER_08: Yeah.
1:23:10
SPEAKER_08: So that that sounds like fun.
1:23:12
SPEAKER_08: I'm gonna miss that one.
1:23:13
SPEAKER_11: Do you get to run margaritas, Jack?
1:23:15
SPEAKER_02: No, but apparently I think I get one at the end, which would be wild.
1:23:19
SPEAKER_02: Sounds like my country.
1:23:21
SPEAKER_11: It would.
1:23:22
SPEAKER_11: Can we have that on video for Patreons, please?
1:23:26
SPEAKER_02: Maybe.
1:23:26
SPEAKER_11: Yeah, there you go.
1:23:28
SPEAKER_11: That's I like the idea, John.
1:23:29
SPEAKER_08: Now you're thinking.
1:23:30
unknown: Yeah.
1:23:31
SPEAKER_08: And on Halloween, the haunted half and relays will be going on in Kingsport Tennet.
1:23:39
SPEAKER_08: Yeah.
1:23:40
SPEAKER_08: Tennessee.
1:23:41
SPEAKER_08: Our friend Lessa has a code for that.
1:23:44
SPEAKER_08: It is Lessa 423.
1:23:47
SPEAKER_08: That's L-E-S-S-A.
1:23:49
SPEAKER_08: The number's 423.
1:23:51
SPEAKER_08: If you got a race you want us to talk about, get a bunch of Rise and Runners to it, let us know and we'll mention it here.
1:23:58
SPEAKER_08: Let's see.
1:23:59
SPEAKER_08: This is not a Zoom weekend.
1:24:00
SPEAKER_08: The next Zoom is the 17th of September, week after we get back from Bird in Hand.
1:24:10
SPEAKER_08: And now please stand clear of the door.
1:24:16
SPEAKER_08: It's time for a race report.
1:24:19
SPEAKER_08: Abord manténganse alejado de la sueca.
1:24:24
SPEAKER_08: The race report is sponsored by Tom Stokes of Stoke Metabolic Training.
1:24:27
SPEAKER_08: Stokes.fit slash rise and run coaching.
1:24:31
SPEAKER_08: Place for more information.
1:24:32
SPEAKER_08: Tom's Finish Strong Four-week challenge starts next week.
1:24:37
SPEAKER_08: Still time to sign up for it, although his Labor Day discount is gone, but it's still worthwhile, my friends.
1:24:44
SPEAKER_08: Four-week challenge.
1:24:45
SPEAKER_08: I think Tom charges$47 for it.
1:24:49
SPEAKER_08: And then he's got a VIP.
1:24:50
SPEAKER_08: I don't know if the VIP is still available or not.
1:24:52
SPEAKER_08: That's one-on-one.
1:24:54
SPEAKER_08: But uh Tom does a great job, and I can promise you that it's worth the money that you're investing.
1:25:02
SPEAKER_08: So, friends, let's start last week.
1:25:05
SPEAKER_08: Okay?
1:25:06
SPEAKER_08: We'll go back.
1:25:08
SPEAKER_08: The Sydney Marathon occurred, well, I guess it's closing in on two weeks ago.
1:25:13
SPEAKER_08: Now, with the world majors, especially those overseas, we'd like to give our friends a chance to come home before we ask them to tell us how things went.
1:25:23
SPEAKER_08: So here to represent every runner in the 2026 Sydney Marathon, our friend Julia's here.
1:25:32
SPEAKER_08: Hiya, Julia, how you doing?
1:25:33
SPEAKER_09: I'm doing well.
1:25:34
SPEAKER_09: Happy to be here representing the crew from down under.
1:25:38
SPEAKER_08: How to girl.
1:25:39
SPEAKER_08: As I recall, you were with us not long ago.
1:25:43
SPEAKER_08: Um I'm friends, I'm laughing because uh I asked Julia if she'd been on the podcast before.
1:25:48
SPEAKER_08: She goes, Yeah, it was about three weeks ago.
1:25:50
SPEAKER_08: I said, I can't remember.
1:25:52
SPEAKER_08: So I'm sure we asked you the uh how'd you get started running question, right?
1:25:56
SPEAKER_08: You did.
1:25:57
SPEAKER_08: We always do that.
1:25:58
SPEAKER_08: Yeah, we always do that.
1:25:59
SPEAKER_08: I assume I assume that hasn't changed.
1:26:01
SPEAKER_08: You still got started the same.
1:26:04
SPEAKER_08: Good, good.
1:26:05
SPEAKER_08: So let's that gives us more time to dive into Sydney.
1:26:08
SPEAKER_08: Boy, great.
1:26:09
SPEAKER_08: Well, let's talk about you personally first.
1:26:12
SPEAKER_08: This is world major number seven, right?
1:26:17
SPEAKER_09: Yep, number seven.
1:26:18
SPEAKER_08: That's a big deal.
1:26:21
SPEAKER_08: You can uh you can help us compare some of them.
1:26:24
SPEAKER_08: Uh and total marathons, how many now?
1:26:27
SPEAKER_09: Uh 26.
1:26:28
SPEAKER_08: 26.
1:26:30
SPEAKER_09: Very good.
1:26:31
SPEAKER_09: That's cool.
1:26:31
SPEAKER_08: 0.2?
1:26:32
SPEAKER_08: Oh no, sorry.
1:26:33
SPEAKER_11: Yeah, wouldn't that be right?
1:26:35
SPEAKER_11: Yeah.
1:26:35
SPEAKER_11: Yeah.
1:26:36
SPEAKER_09: Hey, I haven't DNF'd anything, so I don't quite have the point two yet.
1:26:41
SPEAKER_11: Well, you did enough, you know, the other extra miles, probably another 26 counts to the point two.
1:26:46
SPEAKER_09: That's true.
1:26:47
SPEAKER_08: You know, the the great Meb Kovleski made a book out of that, 26 Marathons.
1:26:52
SPEAKER_08: That's what he wrote about.
1:26:53
SPEAKER_08: I think I think that's what he finished.
1:26:56
SPEAKER_08: I don't did he finish more, John?
1:26:58
SPEAKER_08: Or was he just counting the big ones?
1:27:00
SPEAKER_08: Or I don't know.
1:27:00
SPEAKER_11: I think that was his that was up until his, I guess, his pro career.
1:27:04
SPEAKER_08: Yeah.
1:27:04
SPEAKER_11: Maybe.
1:27:05
SPEAKER_08: Yeah.
1:27:05
SPEAKER_11: Yeah.
1:27:06
SPEAKER_08: So 26 marathons.
1:27:07
SPEAKER_08: So there you go.
1:27:08
SPEAKER_08: You can you can write a follow-up book.
1:27:10
SPEAKER_08: That's cool.
1:27:11
SPEAKER_08: Congratulations on all that.
1:27:13
SPEAKER_08: Let's talk about the logistics involved in getting to Sydney.
1:27:16
SPEAKER_08: That's a long way to travel.
1:27:17
SPEAKER_08: Where'd you start from?
1:27:18
SPEAKER_08: How long did it take you?
1:27:19
SPEAKER_08: And how long were you there?
1:27:21
SPEAKER_09: Sure.
1:27:22
SPEAKER_09: So I live in Pittsburgh, so I started here.
1:27:25
SPEAKER_09: I flew first from Pittsburgh to Dallas, had about a six-hour layover, and then flew from Dallas straight to Sydney, which is about a 15 and a half hour flight from Dallas.
1:27:41
SPEAKER_09: So it ended up not being terrible because I had an entire row to myself.
1:27:47
SPEAKER_09: So I could spread out and I slept for most of the flight.
1:27:50
SPEAKER_09: So that was really great for me to be able to get over there and hit the ground running on day one.
1:27:56
SPEAKER_08: Yeah.
1:27:56
SPEAKER_08: I was gonna ask how many movies you watched en route.
1:28:00
SPEAKER_08: But if you were able to sleep most of it, that's terrific.
1:28:02
SPEAKER_09: Just two movies.
1:28:04
SPEAKER_09: The new Mario movie and uh Crazy Rich Asians.
1:28:08
SPEAKER_08: I've never seen it.
1:28:09
SPEAKER_09: Oh, it's an excellent movie.
1:28:10
SPEAKER_09: It's the best plane movie, I think.
1:28:12
SPEAKER_08: Okay.
1:28:13
SPEAKER_08: I'll add it to my list.
1:28:14
SPEAKER_08: I don't think I'll have enough time on the way up to Burden Hand, but we'll see.
1:28:19
SPEAKER_08: When you got there, hit the ground running.
1:28:22
SPEAKER_08: When did you get there in relation to the race?
1:28:24
SPEAKER_09: I left on Saturday afternoon from Pittsburgh and got there on Monday morning, Sydney.
1:28:31
SPEAKER_16: Yeah, we got the city.
1:28:32
SPEAKER_09: So I had almost you lose a day, but I had almost uh a week to acclimate before the race.
1:28:37
SPEAKER_08: You had a week.
1:28:39
SPEAKER_08: Okay, good.
1:28:39
SPEAKER_08: Yeah, got Monday and the uh race was Sunday, right?
1:28:42
unknown: Yep.
1:28:42
SPEAKER_08: See anything exciting in that week?
1:28:45
SPEAKER_09: Oh goodness, I saw every single exciting thing that I could possibly pack into it.
1:28:51
SPEAKER_09: Uh I climbed the Sydney Harbor Bridge.
1:28:53
SPEAKER_09: They actually strap you in and let you climb over the top of the bridge and take some pictures, and that's super fun.
1:29:01
SPEAKER_09: I did a tour of the opera house.
1:29:04
SPEAKER_09: Um, I did just a walking tour of all of the Sydney sites.
1:29:08
SPEAKER_09: I uh saw Fiddler on the Roof.
1:29:11
SPEAKER_09: Um, they were doing it at one of the playhouses down there, and um, so I saw that.
1:29:16
SPEAKER_09: So I did a whole bunch of things, had a lot of great food, met a lot of nice people, went to a couple meetups, so packed it all in.
1:29:23
SPEAKER_08: Very good.
1:29:24
SPEAKER_08: How scary was that bridge thing?
1:29:26
SPEAKER_09: It wasn't bad.
1:29:27
SPEAKER_09: Honestly, they strap you in.
1:29:30
SPEAKER_09: The only part that I didn't like was to get up to the top of the bridge.
1:29:35
SPEAKER_09: You have to do a couple of ladders, which I was a little nervous about.
1:29:38
SPEAKER_09: But once you get up onto the top, it's it's a fairly easy walk just upstairs.
1:29:43
SPEAKER_08: Oh, was it really?
1:29:44
SPEAKER_08: Okay.
1:29:45
SPEAKER_09: And they have you strapped in the entire time.
1:29:48
SPEAKER_08: Yeah, that helps.
1:29:49
SPEAKER_08: Well, that helps, yeah.
1:29:50
SPEAKER_08: That's reassuring and it allays a lot of your fears.
1:29:53
SPEAKER_08: Uh, but I've seen videos of that.
1:29:55
SPEAKER_08: It looks pretty cool.
1:29:55
SPEAKER_08: Glad you got to do it.
1:29:56
SPEAKER_08: That's neat.
1:29:57
SPEAKER_09: Yeah, it was super fun.
1:29:58
SPEAKER_09: If anyone goes, I highly recommend.
1:30:00
SPEAKER_11: Some of the sight scenes out.
1:30:03
SPEAKER_11: Let's talk about the expo.
1:30:04
SPEAKER_11: How is the expo compared to the other six majors you've done?
1:30:08
SPEAKER_09: So I really liked the Sydney Expo, but I think I went at the exact right time.
1:30:14
SPEAKER_09: It is a little bit further out.
1:30:17
SPEAKER_09: So the expo took place at the Olympic Park, which is about 30 minutes from city center, and they had trains that were going out there every 30 minutes express that people could hop onto, which was nice.
1:30:30
SPEAKER_09: Um, I really liked this expo because everything was pretty self-contained.
1:30:36
SPEAKER_09: Um, and I think that I had gone at the just right time.
1:30:41
SPEAKER_09: I had been jet lagged from um, you know, the travel.
1:30:45
SPEAKER_09: So I was getting up at four o'clock in the morning.
1:30:48
SPEAKER_09: So I figured why not just head out there, uh, which turned out to be the exact right move because when I was leaving, the line was pretty long around the building.
1:30:59
SPEAKER_09: I was hearing rumors that it was about an hour long to get into the actual expo as I was heading out.
1:31:06
SPEAKER_09: Um, but when I got there, there was only a line because the expo itself wasn't open yet.
1:31:12
SPEAKER_09: So um, as I said, it's pretty self-contained into the one building.
1:31:17
SPEAKER_09: So once you're in, you go and you pick up your race bib.
1:31:22
SPEAKER_09: And I did the, they call the 5K, the mini marathon over there.
1:31:27
SPEAKER_09: So I had to pick up my bib for both the full and the mini, and then you go through all of the merch, which I bought way too much of.
1:31:36
SPEAKER_09: Um, and to give you some context, I did pack an entire extra duffel bag of the stuff that I was planning on bringing home with me.
1:31:44
SPEAKER_09: And you know, I just go into an expo and money's not real anymore.
1:31:48
SPEAKER_09: That's right.
1:31:49
SPEAKER_11: So I think it's Australian, it's different, it's different.
1:31:52
SPEAKER_09: And you know what?
1:31:52
SPEAKER_09: Australian, it's about 70 cents to the dollar, so everything was on sale.
1:31:57
SPEAKER_09: So that makes it much better, right?
1:31:59
SPEAKER_09: Yeah, that's what I keep telling myself.
1:32:02
SPEAKER_08: Um and you're probably not going, you're probably not going back.
1:32:05
SPEAKER_09: So I say that we'll see.
1:32:08
SPEAKER_09: I mean, there are so many places that I now want to visit because I only went to two cities that I'm trying to figure out when I can get back there.
1:32:17
SPEAKER_09: So we'll see.
1:32:18
SPEAKER_09: Probably not for a while, but I definitely have some other places to tick off.
1:32:22
SPEAKER_09: But as you go through the expo, you hit the official merch, and then you go into the larger expo where they have all of the local vendors.
1:32:32
SPEAKER_09: There were a couple of really cool local running companies that had some cool merch.
1:32:37
SPEAKER_09: One was actually called I Hate Running, which I thought was because they had shirts that you could buy that said I hate running.
1:32:44
SPEAKER_09: Um, and so just kind of hung out in there, used some compression boots, got some free yogurt.
1:32:51
SPEAKER_09: One of the things that was different about this race was actually you had to do your gear drop at the expo.
1:32:58
SPEAKER_09: So if you wanted to have anything for after the race, you either had to bring it with you when you went the first time or go back at a later time.
1:33:07
SPEAKER_09: So I brought just a sweatshirt and some slides with me that I was able to quickly drop off there.
1:33:14
SPEAKER_09: Um, and then hung out around the area for a little bit, got a coffee, and then headed back into the city.
1:33:21
SPEAKER_09: Um, and so I thought it was a great expo.
1:33:24
SPEAKER_09: I thought it was an easy expo.
1:33:26
SPEAKER_09: Maybe if I would have gotten there later and had to wait longer, it wouldn't have been the case.
1:33:29
SPEAKER_09: But um, you know, I think I got everything that I was looking for and more there.
1:33:34
SPEAKER_11: Okay, so we're done with the expo.
1:33:37
SPEAKER_11: And now let's hear about the race.
1:33:39
SPEAKER_11: How did that race go?
1:33:40
SPEAKER_11: And tell us about the course.
1:33:42
SPEAKER_09: The race starts in North Sydney.
1:33:45
SPEAKER_09: So you have to, most people are staying in the downtown area.
1:33:48
SPEAKER_09: So you have to take the train up there, which is pretty easy to navigate.
1:33:53
SPEAKER_09: Um, and you get right off, and there was a local park that they had everyone divided into.
1:33:59
SPEAKER_09: It was a couple different colors, and then you had your corral within the color.
1:34:03
SPEAKER_09: Um, so they let you in, they told you to get there.
1:34:06
SPEAKER_09: I think it was like an hour to an hour and a half before your corral actually was getting into the pen.
1:34:12
SPEAKER_09: So got in there, um, saw one of my friends actually on the train.
1:34:16
SPEAKER_09: So we hung out in the bathroom line, which took about an hour to get through before we headed into our respective corrals.
1:34:23
SPEAKER_09: Um, and so, you know, you just kind of stand around and meet people from all over the world as you're waiting, which is super fun.
1:34:30
SPEAKER_09: Um, and then we got into our corrals, and I would say we weren't in there for very long, maybe, I don't know, maybe 10 minutes before we actually walked up to the start line.
1:34:40
SPEAKER_09: And everyone starts at the same start line.
1:34:42
SPEAKER_09: So it's not like a London where you have a couple going and then you meet up later in New York.
1:34:46
SPEAKER_09: Um, everyone kind of funnels through the same thing.
1:34:49
SPEAKER_09: One of the first things that you hit is the Sydney Harbor Bridge, which I would say is an absolute highlight of the entire course.
1:34:57
SPEAKER_09: Everyone is super excited.
1:34:58
SPEAKER_09: It's still early in the race, everyone's feeling good.
1:35:00
SPEAKER_09: So there's a lot of really great energy going across the bridge.
1:35:05
SPEAKER_09: And you know, they're photographers, and they actually had people doing that bridge climb I talked about earlier on morning, so they could watch people down below and cheer for everyone.
1:35:14
SPEAKER_08: Oh, yeah, neat.
1:35:16
SPEAKER_09: Um, so after that, you kind of head into the city, and the course was a lot of out and back.
1:35:23
SPEAKER_09: So I think for me personally, it was um it was mentally challenging because you knew that if you were going out, you had to come back at some point in time.
1:35:33
SPEAKER_09: And when we were going out at about, I think it was less than mile five, we were heading out onto the course and we saw the elites coming back to come finish at about mile 22, which was exciting to see them, but not so exciting to realize just how much ground we still had to cover before we got to that point.
1:35:50
SPEAKER_09: Um, so we uh we went and I think the the most challenging part of the course was this part called Centennial Park, um, which was a lot of out and backs and loops within this park within the city and a beautiful park, I'm sure, on any other day, but I was so sick of looking at it by the time we got out of it.
1:36:09
SPEAKER_09: Um, but it was great.
1:36:11
SPEAKER_09: There were a lot of you know people in there cheering.
1:36:14
SPEAKER_09: Um, the the finish line cannot be beat.
1:36:18
SPEAKER_09: You finish right in front of the Sydney Opera House, and it's a downhill finish, so even better.
1:36:24
SPEAKER_09: If you're not feeling great, like you can you can pull it out at the end and kind of have that nice downhill into the finish line.
1:36:31
SPEAKER_09: I will say the course is super hilly.
1:36:34
SPEAKER_09: Um, so you want to do your hill training if you are going to take on the Sydney marathon because it is the hilliest of all of the majors in terms of um net gain.
1:36:47
SPEAKER_09: Uh supposedly there's also even more downhill than uphill.
1:36:52
SPEAKER_09: I didn't really feel that, but I'll take their word for it.
1:36:56
SPEAKER_09: It just seemed like there were a lot of uphills.
1:36:58
SPEAKER_09: Um, but I think you know, the energy was unmatched on the course.
1:37:03
SPEAKER_09: There were a ton of people out just cheering, and there were um like certain party zones that they had actually set up along the course where they were designated to have groups of people there, and there were DJs and choirs and just a lot of energy, which was nice to see because just in talking with people that had done the race before, um, the Sydney Marathon wasn't like this just a couple of years ago before it became a major.
1:37:31
SPEAKER_09: They've really stepped it up in terms of getting people out and excited to be cheering on their runners.
1:37:36
SPEAKER_09: So that was really great.
1:37:38
SPEAKER_09: And like I said, when you come into that finish line, it's one of the most iconic and maybe even the most iconic finish, I think, all in front of that opera house, which is really awesome.
1:37:50
SPEAKER_08: One of the hallmarks of world majors is the crowd support.
1:37:53
SPEAKER_08: The cities, it's a big deal, they love it.
1:37:56
SPEAKER_08: How did Sydney crowd support stack up against some of the other world majors you've done?
1:38:01
SPEAKER_09: I would say it's probably in the middle.
1:38:04
SPEAKER_09: Um, it's not like a New York where you come off of the Queensborough Bridge and you're slapped in the face with a wall of sound from all of the people that are lining First Avenue or a London where you're going across uh Tower Bridge and it's people 10 people deep, it feels like.
1:38:23
SPEAKER_09: Um, so it was there were definitely a lot of people on the course.
1:38:28
SPEAKER_09: If there were any real dead spots where there weren't people, I don't recall it, um, but I do recall that there were a lot of people out, a lot of excitement, a lot of really funny signs.
1:38:40
SPEAKER_09: So that was all really appreciated.
1:38:42
SPEAKER_09: And um, yeah, I think it's probably about in the middle.
1:38:46
SPEAKER_09: I think as the it continues to grow, they'll get more people out and it'll be even better in the years.
1:38:50
SPEAKER_08: Wow.
1:38:51
SPEAKER_08: Any of the signs stick out in your memory?
1:38:54
SPEAKER_09: Um, I saw a lot of Leo would stop at 25 signs along the way.
1:39:00
SPEAKER_09: Um I'm trying to think of what else.
1:39:04
SPEAKER_09: Pain is just uh a French word for bread, things like that that are that give you a chuckle.
1:39:11
SPEAKER_08: Weather.
1:39:11
SPEAKER_08: It's still technically winter in Australia.
1:39:15
SPEAKER_08: How was the weather for the race?
1:39:17
SPEAKER_09: I would say at the beginning of the race, it was perfect, and it starts early.
1:39:21
SPEAKER_09: So the elites go off at 6:30, and then everyone is on the course by I think it's eight or a little bit after.
1:39:28
SPEAKER_09: So in the beginning, the weather was great, and then the sun came out.
1:39:33
SPEAKER_09: Um, so by the time I finished, which was uh a little over 4:23, um, the sun was definitely fairly intense.
1:39:43
SPEAKER_09: Um, and you could feel it, it was about 70 degrees at that point in time.
1:39:47
SPEAKER_09: Um, so it did warm up, and a lot of the course, since it wasn't out and back, it was on roads that didn't have any shade.
1:39:57
SPEAKER_09: So it got quite warm, I would say, toward the end.
1:40:00
SPEAKER_11: So you finished, you had your six-star medal.
1:40:03
SPEAKER_11: Do you get anything for being a seven-star finisher or just nothing at this point in time?
1:40:09
SPEAKER_09: Uh, you get a pat on the back and everyone thinks you're super impressive, I guess.
1:40:13
SPEAKER_11: Um did I get a koala?
1:40:14
SPEAKER_11: Oh no.
1:40:15
SPEAKER_09: No, I wish you got a koala.
1:40:17
SPEAKER_09: Um, but nothing at this point in time.
1:40:19
SPEAKER_09: So they've added Cape Town as number eight and Shanghai is in contention to be number nine.
1:40:25
SPEAKER_09: And then once they've got the nine locked into place, there will be a nine-star medal that you will get when you hit that ninth major as well.
1:40:34
SPEAKER_08: And of course, I assume you're you're planning at this point, you're planning to try to do that.
1:40:39
SPEAKER_09: Yeah, so I'm locked in for Cape Town in 2027.
1:40:44
SPEAKER_09: Um, and then I probably will do Shanghai at some point in time.
1:40:48
SPEAKER_09: I'm trying to also do all seven continents.
1:40:51
SPEAKER_09: So whether Shanghai comes first or the two continents that I'll need after I do Cape Town come, um, one will come and then the other will come.
1:40:59
SPEAKER_09: It just depends on what I can get into when.
1:41:02
SPEAKER_08: You know, Cape Town from Cape Town to Antarctica is probably about as close as you're going to get.
1:41:09
SPEAKER_09: That's true.
1:41:10
SPEAKER_09: There are only a couple of companies that do that at specific times of the year.
1:41:15
SPEAKER_09: So I don't know if I could get it.
1:41:17
SPEAKER_09: I might be have more luck trying to line up the South America one with um one of the voyages that goes out to Antarctica.
1:41:25
SPEAKER_09: We'll see.
1:41:26
SPEAKER_08: I know that the uh world major challenge, Seven Continents, Seven Days, Seven Marathons, they also they start in Cape Town.
1:41:33
SPEAKER_08: They don't, that's not their first race, but they all meet in Cape Town and then fly to Antarctica.
1:41:39
SPEAKER_08: That's when the clock starts is when they can get in and more importantly, get out of Antarctica, is when they schedule that event.
1:41:48
SPEAKER_08: Uh uh okay.
1:41:49
SPEAKER_08: I'm suddenly thinking about our interview with Dean a couple weeks ago and how he ran around the world naked at the South Pole.
1:41:55
SPEAKER_08: But that's another story, and that's two episodes ago.
1:41:58
SPEAKER_08: You can listen to that one if you'd like.
1:42:00
SPEAKER_11: Besides uh your next major, what other races do you have coming up?
1:42:05
SPEAKER_09: So I've got a whole bunch on the calendar.
1:42:08
SPEAKER_09: I'm doing a couple of local races this fall, the wine and dine challenge.
1:42:13
SPEAKER_09: I'll be doing New York, then uh the Valencia Marathon in December, Dopey, Princess, and then Cape Town.
1:42:22
SPEAKER_09: And I think that's all I have on the list for now.
1:42:24
SPEAKER_09: Is that all?
1:42:25
SPEAKER_11: That's it.
1:42:26
SPEAKER_11: Nothing else.
1:42:26
SPEAKER_09: Somehow they keep sneaking on.
1:42:28
SPEAKER_09: I don't know.
1:42:29
SPEAKER_11: I get it.
1:42:30
SPEAKER_08: I get it.
1:42:31
SPEAKER_09: So is this your second, third New York?
1:42:34
SPEAKER_09: This will be New York number two.
1:42:37
SPEAKER_08: Julia sounds great.
1:42:38
SPEAKER_08: Sounds like a fantastic trip, a fantastic race.
1:42:42
SPEAKER_08: Thanks.
1:42:42
SPEAKER_08: Glad you're back home safe and probably tired, but that you'll that'll work out.
1:42:47
SPEAKER_08: You'll get that jet lag out of the way here in a couple days, as you know.
1:42:51
SPEAKER_08: Uh, and thanks for spending time with us.
1:42:53
SPEAKER_08: We genuinely appreciate it.
1:42:55
SPEAKER_09: Yeah, thank you so much for having me.
1:42:58
SPEAKER_08: Okay, let's take a look at the rest of the report.
1:43:00
SPEAKER_08: Now let's go to Thursday, where Taylor finished her first Hyrux race.
1:43:07
SPEAKER_08: Good for you, Taylor.
1:43:08
SPEAKER_08: I know those are not easy.
1:43:10
SPEAKER_08: Well done.
1:43:11
SPEAKER_07: Did anyone read her report?
1:43:12
SPEAKER_07: And I think my favorite part about it was, and her little girl Emmy is such a spitfire.
1:43:19
SPEAKER_07: But apparently she leaned over uh to uh her dad at one point and said, I don't know if mommy's gonna make it.
1:43:27
SPEAKER_07: If that's not inspiring words of encouragement from her child, I don't know what it is.
1:43:32
SPEAKER_11: That's confidence.
1:43:33
SPEAKER_07: Yeah.
1:43:34
SPEAKER_07: Yeah.
1:43:35
SPEAKER_08: Yeah.
1:43:35
SPEAKER_08: That's funny.
1:43:36
SPEAKER_08: Congratulations, never change, Jimmy.
1:43:38
SPEAKER_08: Never change.
1:43:38
SPEAKER_08: Yeah.
1:43:39
SPEAKER_08: There you go.
1:43:40
SPEAKER_08: Let's look at Saturday where we had the Ultra Charles Street 12 and two-person relay in Baltimore.
1:43:48
SPEAKER_08: Jen did it.
1:43:50
SPEAKER_08: This is the final race in the Baltimore B3 series.
1:43:54
SPEAKER_08: She's lived near Charles Street for 24 years and never really thought about how many hills it has.
1:44:01
SPEAKER_08: Uh she wanted to complete the series for many years, and now she can say that she did.
1:44:06
SPEAKER_08: Tough runs always feel better after they're over.
1:44:12
SPEAKER_08: Good job.
1:44:13
SPEAKER_08: Good job, Jen.
1:44:15
SPEAKER_08: Rich was in Charleston, West Virginia for the Charleston Distance Run 5K flat course.
1:44:21
SPEAKER_08: Great improvement compared to his recent 5Ks.
1:44:25
SPEAKER_08: This race was dedicated to Jeff Galloway, who was the first winner of the 15 miler back in 1973.
1:44:32
SPEAKER_08: Race shirt had a nice dedication to Jeff on one of the sleeves.
1:44:37
SPEAKER_08: Our buddy Ryan finished the ARK 5K Classic in North Little Rock, Arkansas, race number 87 in his pursuit of 100 in the Arkansas Grand Prix.
1:44:50
SPEAKER_08: Training's been a little inconsistent, and Ryan's no fan of 5K's.
1:44:54
SPEAKER_08: Still, knocked it out in 21 minutes, 18 seconds, his second fastest ever.
1:45:01
SPEAKER_08: Finished second in his age group.
1:45:03
SPEAKER_08: Good job, Ryan.
1:45:05
SPEAKER_08: Alright, let's see.
1:45:06
SPEAKER_08: Lexi was in Bordeaux, France.
1:45:10
SPEAKER_08: For the marathon de Maydoc.
1:45:15
SPEAKER_08: Maydoc or Maydoc?
1:45:17
SPEAKER_08: Maidoc.
1:45:18
SPEAKER_03: Not me, Lexi.
1:45:19
SPEAKER_08: No, we yeah, yeah, right.
1:45:22
SPEAKER_08: I wish.
1:45:23
SPEAKER_08: We uh it was crowded, but everybody was in good spirits.
1:45:27
SPEAKER_08: Now the runners are encouraged to dress up for this race.
1:45:29
SPEAKER_08: The theme was the 80s, so it was really bright out for the race.
1:45:34
SPEAKER_08: Uh after mile four and a half, there was a chateau uh with wine or food practically every mile, no bathrooms, although a couple, but the lines were crazy.
1:45:45
SPEAKER_08: So people just mostly squatted in the vines.
1:45:49
SPEAKER_08: Is that TMI, guys?
1:45:51
SPEAKER_08: Oh, what the heck.
1:45:53
SPEAKER_08: One in France, huh?
1:45:54
SPEAKER_11: As long as that vine's not poison ivy.
1:45:57
SPEAKER_08: Yeah.
1:45:58
SPEAKER_08: Uh last four or five miles were rough.
1:46:00
SPEAKER_08: Uh feels like Temp popped up to 95.
1:46:04
SPEAKER_08: Straight asphalt road, no breeze, no sights, kind of a tough time to run.
1:46:10
SPEAKER_08: However, that's where the big food stops.
1:46:13
SPEAKER_08: If you thought those other food stops sounded good, that's where the big food stops came in.
1:46:18
SPEAKER_08: Oysters, cheese, meat, ice cream.
1:46:23
SPEAKER_08: A run in France, huh?
1:46:25
SPEAKER_08: Sounds interesting.
1:46:26
SPEAKER_11: Is that included in like the registration?
1:46:28
SPEAKER_08: Uh, must be.
1:46:29
SPEAKER_08: Huge, huge bottleneck of the finish line, but that's because of the swag they were handing out.
1:46:34
SPEAKER_08: A backpack, a bottle of wine, a couple of glasses, and then the post-race party with beer, more treats, and Europe's version of plastic cheese.
1:46:43
SPEAKER_08: Overall, phenomenal.
1:46:45
SPEAKER_08: A little confusing to figure stuff out, but the volunteers were nice and helpful.
1:46:50
SPEAKER_08: And Lexi also did a pasta party the evening before, and the day after his walk through the vineyards, it was a 10K.
1:46:59
SPEAKER_08: Look, highly recommended.
1:47:01
SPEAKER_08: Sounds like a blast.
1:47:02
SPEAKER_03: This Lexi wasn't there, but I think I'm gonna have to go there because that race sounds amazing.
1:47:09
SPEAKER_08: It does.
1:47:10
SPEAKER_08: It does indeed.
1:47:11
SPEAKER_08: Uh staying overseas down to South America in Patagonia, Chile.
1:47:16
SPEAKER_08: The Patagonia International Marathon, Nicole and her husband Zach were there.
1:47:23
SPEAKER_08: Karen was in Corpus Christi, Texas, running the Bill Dodge Memorial Bay Run 15K.
1:47:30
SPEAKER_08: It was hot.
1:47:31
SPEAKER_08: Yeah, it's hot.
1:47:32
SPEAKER_08: It is.
1:47:33
SPEAKER_08: While the course ran along the bayfront, they didn't even have the benefit of a used what is usually a nice breeze.
1:47:41
SPEAKER_08: The views helped a little bit, helped make up for it.
1:47:44
SPEAKER_08: She got lots of support from other runners and the course volunteers, walked most of it, came close to getting her first dead last finish, but still managed to finish third in her age group.
1:47:57
SPEAKER_08: Good deal.
1:47:59
SPEAKER_08: Up in Nashville, they ran the 9-5K.
1:48:03
SPEAKER_08: Jimmy was there on a hot morning.
1:48:06
SPEAKER_08: 5K runs down Music Row in Nashville, past the studios where Elvis and Dolly recorded.
1:48:13
SPEAKER_08: After the 5K, he finally got to do something he's been dying to do.
1:48:19
SPEAKER_08: Participate in a stiletto dash.
1:48:24
SPEAKER_08: The two people in front of him lost their shoes, so they were out.
1:48:28
SPEAKER_08: But the other catch was they had to carry a mug filled with tea across the line.
1:48:32
SPEAKER_08: And whoever crossed first with the most in their mug won.
1:48:39
SPEAKER_08: He didn't say if he won or not.
1:48:41
SPEAKER_08: Alicia, do you know did did Jimmy win?
1:48:44
SPEAKER_10: I don't believe so.
1:48:45
SPEAKER_10: Um, but he sent me a video of it and it was just really funny to watch all these different people run it in the shoes, and then some of them were spilling the mugs like crazy.
1:48:58
SPEAKER_08: Yeah, I imagine.
1:49:00
SPEAKER_08: He got his picture in the t it's the Tennessean or Tunisian newspaper.
1:49:05
SPEAKER_08: I think it's Tennessean.
1:49:06
SPEAKER_10: Tennessean, yeah.
1:49:07
SPEAKER_08: Newspaper.
1:49:09
SPEAKER_08: Uh put that online for us.
1:49:11
SPEAKER_08: We got a chance to see that.
1:49:12
SPEAKER_08: Lessa was there too, our friend Lessa.
1:49:14
SPEAKER_08: She dropped her race report just before I started recording, so I I noticed that she was there, but I didn't get a chance to look into her notes to see what she had to say.
1:49:25
SPEAKER_07: Now, did you notice that the person who won the race was named Jolene?
1:49:29
SPEAKER_08: Are you serious?
1:49:30
SPEAKER_08: No, I'm making it out.
1:49:31
SPEAKER_07: Okay.
1:49:32
SPEAKER_07: Jolene.
1:49:33
SPEAKER_08: I didn't notice.
1:49:34
SPEAKER_08: That would have been nice.
1:49:35
SPEAKER_08: I'm sure it was kind of I'm sure it was kind of an emotional event.
1:49:38
SPEAKER_08: Of course, the the Dolly Wood run is coming up later this month, or is it I think it's in October.
1:49:45
SPEAKER_08: I'm not sure.
1:49:46
SPEAKER_08: I know it's it's going to be a bit emotional for those.
1:49:50
SPEAKER_08: Let's move to Sunday.
1:49:51
SPEAKER_08: Go to Charlotte, North Carolina.
1:49:52
SPEAKER_08: We had a bunch of friends at the Around the Crown 10K.
1:49:57
SPEAKER_08: Let's start with Anna, who comments that she Charlotte's Hills really showed out for this race, but it was still amazing.
1:50:05
SPEAKER_08: She tried out Hollerhype and loved hearing from friends and family.
1:50:10
SPEAKER_08: Kept her inspired, laughing the whole way to the finish line now, back to wine and dine training.
1:50:17
SPEAKER_08: Denise and Ryan both posted photos of the race.
1:50:22
SPEAKER_08: Melody and Jessica ran melody commented she loved the new course and said she saw about they saw about 277 of their favorite people along the way.
1:50:36
SPEAKER_08: Apparently, a part of the course is called the Queen's Climb.
1:50:39
SPEAKER_08: That's no joke.
1:50:40
SPEAKER_08: But training's paid off.
1:50:41
SPEAKER_08: I love hearing that.
1:50:42
SPEAKER_08: They hike that thing like they own the place.
1:50:46
SPEAKER_08: Sometimes the best runs are the ones where the goal isn't to go faster, it's to enjoy the miles, enjoy the people, and remember why we do all this crazy stuff in the first place.
1:50:57
SPEAKER_08: Well said Melody.
1:50:59
SPEAKER_08: Christy was there.
1:51:01
SPEAKER_08: I heard on this morning's customized training plan call that Christy PR'd this race.
1:51:09
SPEAKER_08: In Glen Allen, Illinois, Vicky ran the Freedom 4 Miler.
1:51:14
SPEAKER_08: This was actually a makeup date from a race originally scheduled on the 4th of July.
1:51:20
SPEAKER_08: Great weather this time.
1:51:22
SPEAKER_08: Crowd was down, but the race was still fun.
1:51:24
SPEAKER_08: Vicky pushed hard, ran a 27-22.
1:51:28
SPEAKER_08: That's a PR and good for fourth, good for an age group third place finish.
1:51:36
SPEAKER_08: Richard out in Rincon, California for the Surfers Point 10K.
1:51:42
SPEAKER_08: He didn't walk the nose, but they did some very smooth asphalt, did run on some very smooth asphalt adjacent to the beautiful Pacific Ocean on this flat course.
1:51:55
SPEAKER_08: Richard finished age group second.
1:51:58
SPEAKER_08: A lovely morning, a good crowd, and what could be better than running and watching the waves crash along the shore as the sun comes up.
1:52:07
SPEAKER_08: Sounds great.
1:52:10
SPEAKER_08: The Mercy Franklin Classic 15K was in Tennessee.
1:52:14
SPEAKER_08: Amy was there, had a spot of trouble, but finished it.
1:52:19
SPEAKER_08: If I'm reading the report correctly, she was planning to walk a 5K right after, but she didn't get the word on where or when it was going to start.
1:52:28
SPEAKER_08: So she missed out on that one.
1:52:29
SPEAKER_08: Amy, I I I heard you also on Customize this morning.
1:52:34
SPEAKER_08: I hope you listened to what Sindra had to say.
1:52:37
SPEAKER_08: You're a runner, my dear, and we are all proud of you.
1:52:42
SPEAKER_08: Andrew and his son did the bound for Boston half marathon in Atlanta.
1:52:46
SPEAKER_08: Warm and humid, of course, even with a 5 30 a.m.
1:52:50
SPEAKER_08: start.
1:52:51
SPEAKER_08: This was Andrew's son's first half, and he finished in under two hours.
1:52:57
SPEAKER_08: First half under two hours.
1:52:59
SPEAKER_08: PR.
1:53:01
SPEAKER_08: Andrew finished in 228.
1:53:03
SPEAKER_08: He said a new, a new age group, and they for his age, a new PR.
1:53:10
SPEAKER_08: Congratulations.
1:53:12
SPEAKER_08: Did it by about 32nd.
1:53:13
SPEAKER_08: They both placed in the top three in her age group.
1:53:15
SPEAKER_08: Actually, looking at the medals, looked like Andrew won the master category.
1:53:20
SPEAKER_08: Bunch runs on Monday, which was Labor Day in the United States in Pittsburgh.
1:53:26
SPEAKER_08: A couple folks ran the Steelers run walk 5K.
1:53:30
SPEAKER_08: Andrew did it for the fifth time.
1:53:32
SPEAKER_08: Loves the course.
1:53:33
SPEAKER_08: Loves the Rib Fest that's set up right outside the stadium.
1:53:36
SPEAKER_08: He ran a course PR.
1:53:40
SPEAKER_08: Rachel ran with her son Lincoln.
1:53:42
SPEAKER_08: Beautiful morning.
1:53:43
SPEAKER_08: Lincoln had a blast running through the tunnel and onto the field.
1:53:47
SPEAKER_08: This is second 5K in a two-minute PR for Lincoln.
1:53:52
SPEAKER_08: And Rachel's youngest son, Carter, ran his first tot trot.
1:53:57
SPEAKER_08: Well, that's gotta be a PR also.
1:54:00
SPEAKER_08: Congratulations, guys.
1:54:02
SPEAKER_08: Back in Tennessee, the Franklin Classic Labor Day 10K, Kylie and her husband Drew.
1:54:10
SPEAKER_08: Race didn't go as planned, but the heat in the hills probably had a lot to do with that.
1:54:15
SPEAKER_08: They both got out there, got it done.
1:54:17
SPEAKER_08: Coincidentally, they were wearing bibs number one and two.
1:54:21
SPEAKER_08: That's pretty cool.
1:54:23
SPEAKER_08: Dollywood 10K is next for them.
1:54:26
SPEAKER_08: In Macon, Georgia, they ran a Labor Day 5K.
1:54:29
SPEAKER_08: Beth was there.
1:54:30
SPEAKER_08: Race starts late, so it's pretty warm.
1:54:32
SPEAKER_08: Bunch of hills.
1:54:33
SPEAKER_08: Beth's husband and son were at the finish line.
1:54:35
SPEAKER_08: Beth got a chance to finish the race with her son.
1:54:39
SPEAKER_08: They also, right after the race, ran into our friend Andrew, the puppet runner.
1:54:44
SPEAKER_08: Marissa ran the Big Peach Sizzler 10K in Atlanta.
1:54:48
SPEAKER_08: I think it was on Monday, I'm not sure.
1:54:52
SPEAKER_08: She used this as a supported training run on her way to her half in November.
1:54:57
SPEAKER_08: It went pretty well.
1:54:58
SPEAKER_08: No PR, but better than the Peach Tree Road race in July.
1:55:03
SPEAKER_08: Ryan's out in Parker, Colorado for the Labor Day 10K.
1:55:07
SPEAKER_08: He is starting over after a pretty serious health scare.
1:55:11
SPEAKER_08: This was his first race back, not his best, which you wouldn't expect it to be, but not bad.
1:55:16
SPEAKER_08: Glad to hear that, Ryan.
1:55:17
SPEAKER_08: He's ready to keep moving forward.
1:55:20
SPEAKER_08: Good for you, man.
1:55:21
SPEAKER_08: Yvette did the Philly Labor Day 10K in Philadelphia, second year for this event.
1:55:27
SPEAKER_08: Beautiful shaded course that starts and ends at the Art Museum.
1:55:32
SPEAKER_08: Best race for Yvette in a long time.
1:55:34
SPEAKER_08: Finished third place in her age group.
1:55:37
SPEAKER_08: I think the art museum steps are the iconic start and ending point for almost every I I'm trying to think of another race in the U.S.
1:55:46
SPEAKER_08: as a more iconic starting and ending point.
1:55:50
SPEAKER_08: I'm sure the world majors would argue with me, but Rocky didn't run up and down Poylston Street.
1:55:57
SPEAKER_08: So I'm going with the art museum.
1:55:59
SPEAKER_08: Ah, let's wrap it up in Kennesaw, Georgia, where Brooke did the Labor Day 5K about 500 people for the three race distances they had there, 5K, 10K, 15K.
1:56:10
SPEAKER_08: Brooke finished the 5K on this flat course in 27 minutes, 26 seconds, second place in her age group.
1:56:21
SPEAKER_08: And there you've got it, friends.
1:56:23
SPEAKER_08: The race report for episode 259 of the Rise and Run podcast.
1:56:30
SPEAKER_08: Friends! And if you run, well, you know.
1:56:35
SPEAKER_08: We're getting back into race season.
1:56:38
SPEAKER_08: Still warm in parts of the country.
1:56:40
SPEAKER_08: But I noticed in a lot of your reports you're talking about it was a nice day, it was beautiful weather.
1:56:45
SPEAKER_08: I'm hoping for nice weather in Pennsylvania this weekend.
1:56:49
SPEAKER_08: Looks like we're probably going to have it.
1:56:51
SPEAKER_08: So wait and see.
1:56:53
SPEAKER_08: All that hard work you put in is going to start to pay off.
1:56:56
SPEAKER_08: Your training is going to start getting tougher now, especially if you're working towards one of the marathon weekend challenges.
1:57:03
SPEAKER_08: Stay consistent.
1:57:05
SPEAKER_08: You can do it.
1:57:06
SPEAKER_08: Look forward to seeing you soon.
1:57:08
SPEAKER_08: Until then, happy running the Rise and Run podcast.
1:57:24
SPEAKER_06: And it's in no way to do it with Run Disney.