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RUN WEEK: Everything You Need to Know About The Long Run With Coach Jess Movold · Hurdle with Emily Abbate

0:00
Speaker 1: Developing the mental strength. It is crucial, It is mandatory,
0:04
Speaker 1: and so you have to develop a commitment to why
0:07
Speaker 1: you're getting out the door and use that when you
0:11
Speaker 1: really feel that temptation to quit, to throw in the towel.
0:28
Speaker 2: Hey, Hurdler's Emily a body here. Welcome to a special
0:33
Speaker 2: week of content here on the Hurdle Feed. It is
0:37
Speaker 2: Run Week in celebration of Global Running Day on Wednesday,
0:42
Speaker 2: June second, also my birthday. I am bringing five back
0:46
Speaker 2: to back episodes dedicated to the sport that changed my life.
0:50
Speaker 2: And that's not an exaggeration in the slightest. As many
0:54
Speaker 2: of you know, I started running back in college with
0:56
Speaker 2: a half mile every single day for a summer. Over
1:00
Speaker 2: the years, that half mile became a mile, and then
1:03
Speaker 2: a five k, and well now I am a nine
1:06
Speaker 2: time marathonor and certified run coach. We have the United
1:08
Speaker 2: Endurance Sports Coaching Academy.
1:11
Speaker 3: That is a mouthful.
1:13
Speaker 2: I know we have a lot of runners in a
1:14
Speaker 2: hurdle community, and I made it pretty clear at the
1:16
Speaker 2: start of season six that my goal is to cover
1:19
Speaker 2: all areas of wellness on this show. But I couldn't
1:23
Speaker 2: let this week go by without doing something extra special
1:27
Speaker 2: on Wednesday of this week. I'm going to share with
1:29
Speaker 2: you more about my personal running journey and answer your
1:32
Speaker 2: questions about that. But in the meantime, I am super
1:36
Speaker 2: amped about the lineup of guests this week. Kicking off
1:39
Speaker 2: with Jess Mouvall that she is known to many as
1:42
Speaker 2: a coach for Runners World based here in New York City,
1:45
Speaker 2: a longtime friend of mine, and today we are chatting
1:48
Speaker 2: about the long run, what it is, how it can
1:51
Speaker 2: differ in length depending on your goals, how to do
1:54
Speaker 2: it better, strategies that you can implement on this particular
1:57
Speaker 2: workout to better slay your next race. So much goodness
2:01
Speaker 2: packed in this episode. We're also going to talk about
2:04
Speaker 2: nutrition and gear and hydration.
2:06
Speaker 3: And just all of the things.
2:09
Speaker 2: She's also got worth highlighting here a pretty rough first
2:13
Speaker 2: marathon story, as many of us do, to share with
2:16
Speaker 2: all of you, which includes an unfortunate incident with some
2:19
Speaker 2: white shorts and you may be able.
2:21
Speaker 3: To guess where this one is going.
2:24
Speaker 1: Now.
2:24
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4:05
Speaker 2: Again, that's tracksmuth dot com slash Hurdle. Use hurdle at
4:08
Speaker 2: checkout to get free shipping and support girls on the run. Now,
4:12
Speaker 2: if you're not subscribed to the weekly Hurdle yet, you'll
4:14
Speaker 2: want to make sure you do that before Friday because
4:17
Speaker 2: I am coming in hot with a fire newsletter. It's
4:20
Speaker 2: gonna have tips and tricks from some of the best
4:23
Speaker 2: in the game about how they take.
4:25
Speaker 3: Their miles to the next level.
4:27
Speaker 2: And lastly, if you are digging this content, which I
4:30
Speaker 2: truly hope that you are throughout the week, make sure
4:32
Speaker 2: just tag Hurdle over on social tag me as well.
4:35
Speaker 2: It's at Hurdle podcast. I'm over at Emily a Body.
4:39
Speaker 2: The more hurdlers. The more love, the better. With that,
4:43
Speaker 2: I'll bring you today's episode uninterrupted. Let's get to hurdling. Today,
5:00
Speaker 2: I'm chatting with Jess Mobild. She is a running and
5:02
Speaker 2: strength coach based here in New York City. She's known
5:06
Speaker 2: to many as Runners World coach. How you doing, Jess?
5:10
Speaker 1: Hey, I'm doing good. How are you doing? How's Brooklyn?
5:13
Speaker 3: Brooklyn?
5:14
Speaker 2: I know this is like the first thing that I
5:17
Speaker 2: talk about all of my guests with lately.
5:19
Speaker 3: They're like, how's your new home? My new home is excellent.
5:22
Speaker 3: It's excellent.
5:23
Speaker 2: I'm feeling very blessed, a little less overwhelmed than last week.
5:27
Speaker 3: Thank God.
5:29
Speaker 2: Well, I'm excited to chat with you today, not just
5:32
Speaker 2: because I adore you, but also because you do a
5:37
Speaker 2: lot of running, and today we are going to talk
5:41
Speaker 2: about long running, which can vary depending on what your
5:45
Speaker 2: goals are, and we'll talk about that in today's episode.
5:47
Speaker 2: Before we get into chatting about the long run, why
5:51
Speaker 2: don't you give us a little insight into your running journey.
5:55
Speaker 2: Now you're coaching for Runners World, But how did you
5:59
Speaker 2: first get in running?
6:01
Speaker 1: So, my first introduction to running was short efforts. It
6:06
Speaker 1: was the track I was in middle school, and my
6:09
Speaker 1: dad would go on long runs and come back feeling
6:12
Speaker 1: inspired and you know, like really pumped for the day.
6:15
Speaker 1: And I never understood it. Honestly, I thought I always
6:18
Speaker 1: thought it was a little weird. I was like, Wow,
6:20
Speaker 1: this guy just like needs to take it back a notch.
6:23
Speaker 1: He comes home so like high on life and I'm
6:26
Speaker 1: just waking up. So the long run was his thing,
6:29
Speaker 1: and he got my older sister into kind of joining
6:33
Speaker 1: his long run and they would run around our neighborhood
6:35
Speaker 1: and be back, you know, hours later, And so I
6:37
Speaker 1: never felt like that was my thing. So I decided
6:40
Speaker 1: to go short and fast. So my relationship with running
6:44
Speaker 1: until I was twenty years old was three pm track practice.
6:50
Speaker 1: How many two hundreds are we doing today? And that
6:53
Speaker 1: was it. There was a coach and there was a track,
6:55
Speaker 1: and I never thought about running outside of that, you know,
6:59
Speaker 1: typical college. I didn't run in college, but when I
7:02
Speaker 1: went to moved to New York for an internship, had
7:07
Speaker 1: a lot of time on my hands, and running was free,
7:10
Speaker 1: and living in New York City making no income, being
7:13
Speaker 1: done every day by four pm, I wanted. I just
7:17
Speaker 1: organically developed a relationship with running that turned into not
7:23
Speaker 1: only running, but learning myself and some self exploration. And
7:29
Speaker 1: I wanted to learn the city. And I started walking
7:31
Speaker 1: at first, and truthfully, I was walking and that turned
7:35
Speaker 1: into running because it was faster. It's like, this is
7:38
Speaker 1: taking a long time. And even the first day, I
7:43
Speaker 1: wasn't even in running clothes. I honestly wasn't even in
7:46
Speaker 1: running clothes. I was just in like my Tommy Hill
7:49
Speaker 1: figure intern outfit. But I became curious, and I think
7:54
Speaker 1: curiosity is something so important for runners because beyond the
8:00
Speaker 1: long run or curious of speedwork or curious of the marathon,
8:03
Speaker 1: we had to be curious within ourselves and what we
8:06
Speaker 1: are inspired to go out and do what we want
8:09
Speaker 1: to go out to do, and then go find out
8:11
Speaker 1: what we actually can do, because let's face it, running
8:14
Speaker 1: is really hard, and if we don't have that curiosity,
8:17
Speaker 1: that inner drive to get out the door, it feels
8:20
Speaker 1: like a chore. And then there's gonna be that point,
8:23
Speaker 1: especially on the long run, when we're saying why am
8:27
Speaker 1: I doing this? That was in two thousand and eight.
8:29
Speaker 1: It was a summer. I ran all around New York City.
8:32
Speaker 1: I didn't have any smart devices. I'd come home, go
8:36
Speaker 1: to gmat pedometer and recall all the streets that I
8:39
Speaker 1: turned down to learn how far I went, and I
8:42
Speaker 1: was like, oh, let's do it again. Let's go again.
8:44
Speaker 1: So then when I came back to finish my senior
8:47
Speaker 1: year of college, I found a local marathon, had no
8:51
Speaker 1: idea how to train for it, what I was getting
8:54
Speaker 1: myself into, and I was like, well, I ran around
8:57
Speaker 1: New York, I can do this too. So it was
8:59
Speaker 1: a lot of learning, then learning what not to do,
9:03
Speaker 1: then figuring out what maybe I can do or where
9:06
Speaker 1: that potential might be, and going from there. So that's
9:10
Speaker 1: my first introduction to running.
9:13
Speaker 3: Wow.
9:13
Speaker 2: Also, just like we need a minute to praise the
9:17
Speaker 2: old technology that we used to use when going on
9:21
Speaker 2: the run. I remember still like my original Nike Fuel band, Yes, yeah.
9:27
Speaker 1: And the Nano Shuffle. There was a point when I
9:29
Speaker 1: was so into running with music. When that thing died,
9:34
Speaker 1: did I just it literally broke one day and I
9:36
Speaker 1: didn't run for two weeks? You know?
9:40
Speaker 3: Yeah?
9:40
Speaker 2: No, I know, And I still to this day, like
9:43
Speaker 2: I try to every once in a while go for
9:45
Speaker 2: a run without music because I like that it feels
9:48
Speaker 2: like I'm flexing a different mental muscle. But oftentimes, if
9:52
Speaker 2: I'm about to head out and I realized I didn't
9:55
Speaker 2: charge my phone, or I didn't sync my garment with
9:57
Speaker 2: my Spotify playlist, or you know whatever it might be,
10:00
Speaker 2: I'm like, uh, maybe I'll just wait a little bit longer.
10:04
Speaker 1: Right, really, yeah, we can wait and let that sink
10:06
Speaker 1: real quick.
10:08
Speaker 3: Real quick. Okay, So how was that first marathon for you?
10:11
Speaker 1: Oh my gosh, have you ever seen that photo I
10:14
Speaker 1: posted a long time ago, Like, I sacrificed my own
10:17
Speaker 1: level of embarrassment to help other people, you know, not
10:22
Speaker 1: do what I did. I wore bought my outfit at
10:25
Speaker 1: the expo. I got to the expo at five pm,
10:29
Speaker 1: so it was, you know, wrapping up and but uh,
10:34
Speaker 1: you know that brand, no Adidas. I don't know why
10:36
Speaker 1: they were selling soccer shorts a running expo, but I
10:40
Speaker 1: needed as small. They only had the mediums. I'm like, whatever,
10:42
Speaker 1: let's buy. I buy the medium size white shorts that
10:47
Speaker 1: just didn't fit quite right. But I had never worned
10:49
Speaker 1: them before, so of course I didn't know that. There.
10:52
Speaker 1: I chafed so bad. There's this finish line photo of me,
10:56
Speaker 1: and it's actually a little uh frightening to look at
11:00
Speaker 1: because my legs chafed so bad with that, the white
11:05
Speaker 1: shorts are completely red in the middle. And so a
11:08
Speaker 1: lot of people have thought I needed a tampon or something.
11:11
Speaker 1: They're like, what is going on? I was like, and
11:13
Speaker 1: I didn't even know it. That little tangent is very cool.
11:16
Speaker 1: The power of the mind I had. I blocked out
11:19
Speaker 1: all pain. I had no idea what was going on.
11:21
Speaker 1: Someone was like, do you need cream? I'm like, what
11:25
Speaker 1: what is the story? Like, what do you mean? Do
11:28
Speaker 1: you need cream? I looked down and I realized what
11:31
Speaker 1: she meant, and then the pain just came flooding in
11:34
Speaker 1: because I had seen it. I was like, oh my gosh.
11:37
Speaker 1: So that first marathon was you know, I shave Since then,
11:42
Speaker 1: I've shaved off an hour on my marathon time. But
11:45
Speaker 1: it's a lot of what not to do is but
11:46
Speaker 1: I think we have to go through that. We have
11:48
Speaker 1: to learn the from the from experience.
11:51
Speaker 2: Yeah, no, we really, we really really do so for you, now,
11:56
Speaker 2: how many marathons have you run in total? Because I
11:59
Speaker 2: asked this, No, that marathon training is oftentimes where we
12:04
Speaker 2: develop a legitimate relationship with the long run.
12:07
Speaker 1: Yeah, exactly sixteen at this point. So a lot of
12:12
Speaker 1: them are the New York City, which is just obviously
12:15
Speaker 1: an amazing experience. You've done it. It's just so emotional
12:18
Speaker 1: and one that I'll never forget. But yeah, sixteen marathons
12:22
Speaker 1: behind me, some better than others. We'll say that favorite,
12:26
Speaker 1: you know, I would say the New York City Marathon
12:30
Speaker 1: twenty sixteen. And although that course is special, that was
12:35
Speaker 1: just a personal time in my life where I felt
12:37
Speaker 1: like I was pivoting and following, you know, some personal
12:44
Speaker 1: passions and taking a risk and leaving a career and
12:47
Speaker 1: you know, leaving a relationship and really feeling empowered in
12:50
Speaker 1: that sense and using running as my tool to connect
12:56
Speaker 1: to that and to learn that and really I found
12:59
Speaker 1: my own sense confidence at a time that I really
13:01
Speaker 1: really needed it. So I don't know if it was
13:03
Speaker 1: all of those things or just the day in itself,
13:06
Speaker 1: but twenty sixteen, that marathon, for sure was a big
13:09
Speaker 1: turning point for me.
13:11
Speaker 2: Yeah, I think a lot of us can relate to
13:13
Speaker 2: that concept of using the run as the thing that
13:16
Speaker 2: helps us get through the other thing, the tough stuff,
13:19
Speaker 2: and as appropriate to the name of the show, the hurdles.
13:23
Speaker 2: So now that we've rapped a little bit about your
13:26
Speaker 2: running journey. I'd love to dive into what we're here
13:30
Speaker 2: to talk about, which is really about the long run.
13:32
Speaker 2: So first and foremost, let's establish some benchmarks or parameters
13:38
Speaker 2: around what the long run is, because depending on what
13:42
Speaker 2: it is that you're doing or what it is that
13:43
Speaker 2: you're training for, this is going to vary from person
13:46
Speaker 2: to person, right.
13:47
Speaker 1: Right, absolutely, And we'll start with the longest distance. Well,
13:51
Speaker 1: of course there's more distance ultras and so on. But
13:55
Speaker 1: the marathon, you know, it is learning time on feet.
13:59
Speaker 1: It is spent lending time doing something that you will
14:02
Speaker 1: be doing for a long period of time, emptying glycogen storages,
14:07
Speaker 1: learning how to fuel, learning how to mentally adapt to
14:13
Speaker 1: you know, ninety minutes, two hours, two and a half
14:16
Speaker 1: hours on the run. So I think it's experience, it's
14:20
Speaker 1: developing fitness, but more importantly, it's just go, you know,
14:23
Speaker 1: letting your body learn what that's going to feel like.
14:27
Speaker 1: Well before race day.
14:29
Speaker 2: And you said it best just there mentioning the different
14:32
Speaker 2: amounts of time that the long run could take.
14:36
Speaker 1: You know, it's the biggest, it's ninety percent or it's
14:39
Speaker 1: a high percentage of your weekly mileage. It is and
14:43
Speaker 1: that you know, applies to everyone no matter what your
14:46
Speaker 1: mileage is or what your long run is. Like you said,
14:50
Speaker 1: you could be training for a ten k and that
14:52
Speaker 1: longest run of the week might be six or seven miles,
14:57
Speaker 1: and that's just as important. It serves the same you know,
15:00
Speaker 1: place in our training plan as someone who's training for
15:03
Speaker 1: a marathon. It'll be much different. That experience is different,
15:06
Speaker 1: the race in itself is different. But yeah, it's it's
15:10
Speaker 1: developing a connection to that period of time and time
15:16
Speaker 1: off feed exactly right.
15:18
Speaker 2: So, as you mentioned, the long run is just this
15:21
Speaker 2: specific run during the week where you're spending more time
15:25
Speaker 2: on your feet than perhaps the other days and relevant
15:29
Speaker 2: to whatever it is that you're going after. So whereas
15:31
Speaker 2: you could be training for a ten k and your
15:33
Speaker 2: long run would be six eight miles max, versus training
15:38
Speaker 2: for a marathon, where over time that long run gets
15:42
Speaker 2: up eighteen, nineteen, twenty, et cetera, depending on your training plan. Now,
15:47
Speaker 2: for someone gearing up for their long run, what are
15:51
Speaker 2: a few things that you would recommend to them to
15:54
Speaker 2: do to prepare.
15:57
Speaker 1: Well? I think to take it seriously, you know, to
16:01
Speaker 1: put it on your calendar on a day where you feel,
16:05
Speaker 1: you know, I think, yes, the long run falls on
16:07
Speaker 1: the weekends for so many, but it doesn't have to be.
16:11
Speaker 1: Your training plan can be customized to your schedule that
16:15
Speaker 1: works best, but it does need to be pretty routinely
16:18
Speaker 1: placed within that you know, seven day block that you
16:23
Speaker 1: can prioritize it. You can, you know, commit to ninety
16:27
Speaker 1: plus minutes because technically that's where the long run turns
16:30
Speaker 1: into the long run ninety minutes or more. You know,
16:33
Speaker 1: you want to be able to make it routine, so
16:36
Speaker 1: prioritizing it mentally, managing expectations and knowing that the purpose
16:43
Speaker 1: of the long run is to complete it, you know,
16:48
Speaker 1: And I think that's an opportunity to work through mental obstacles,
16:52
Speaker 1: mental hurdles, mental things that are challenging, learning how to
16:57
Speaker 1: work through them. It is the absolute perfect time to
17:00
Speaker 1: introduce fueling if that's new for you, To find a
17:04
Speaker 1: source of fuel that you can work with or see
17:07
Speaker 1: if it works for you, and plan out bathroom stops,
17:10
Speaker 1: plan out water stops, things that you can get ahead of.
17:15
Speaker 1: You know, on race day we're set up. There's porta potties,
17:17
Speaker 1: you know, in a perfect world, there's places to go
17:19
Speaker 1: to the bathroom, there's people handing you water and or
17:22
Speaker 1: other sources of hydration. But on the long run, it's
17:26
Speaker 1: all up to you. So that's a good time to
17:30
Speaker 1: wear that outfit so you don't look like me at
17:32
Speaker 1: the finish line, to bring the fuel, to try out
17:35
Speaker 1: a hydration pack, not to try out new shoes. You
17:39
Speaker 1: can get new shoes, and you know, I would suggest
17:41
Speaker 1: four to six miles in a new pair of shoes
17:44
Speaker 1: and if it works, then introduce them into your long run.
17:47
Speaker 1: But the best part about the long run is you
17:51
Speaker 1: just go and get it done.
17:54
Speaker 2: You just threw out so many highlights here. The first
17:56
Speaker 2: highlight that I want to address, the one you just said,
17:59
Speaker 2: was being about your gear and trying out gear that
18:02
Speaker 2: you may want to implement for your race in the
18:04
Speaker 2: long run strategically, So if you have a pair of
18:08
Speaker 2: leggings that you like to wear when you're doing shorter stuff,
18:11
Speaker 2: you may not know that they are not going to feel.
18:13
Speaker 3: The same going on for a longer period of time.
18:16
Speaker 2: So that long run is a really good opportunity to
18:20
Speaker 2: test out that stuff. And like when you're going on
18:22
Speaker 2: in the long run, if we're talking about a gear perspective,
18:25
Speaker 2: you're also bringing with you things that you wouldn't bring
18:29
Speaker 2: on a shorter distance. So you may realize that your
18:33
Speaker 2: favorite pair of running tights actually don't have the storage
18:36
Speaker 2: that you need to take them out and go places
18:39
Speaker 2: for longer periods of time.
18:41
Speaker 1: Right, that's so true. So yeah, it's the chance to
18:45
Speaker 1: And honestly, while the longer run can seem daunting and intimidating,
18:51
Speaker 1: I personally feel in my own training that the long
18:53
Speaker 1: run the pressure is very low. It's like we're going
18:57
Speaker 1: to be out here for two hours. Let's just you know,
19:00
Speaker 1: you embrace it, you but the pressure to me feels
19:04
Speaker 1: very low. Now you might have, you know, someone who
19:06
Speaker 1: is a little bit more advanced in their marathon training,
19:09
Speaker 1: or has a particular goal, or has a coach that
19:12
Speaker 1: implements speedwork in the long run that takes it to
19:16
Speaker 1: a whole nother level. You know, ten mile warm up,
19:19
Speaker 1: five mile marathon pace, eight mile cool down is a
19:22
Speaker 1: really extreme workout, and that could also be your long run.
19:27
Speaker 1: But for most cases, your goal is to go out
19:30
Speaker 1: there and to complete it and to learn time on feet,
19:34
Speaker 1: get all those you know, like new gear, new things
19:38
Speaker 1: out of the way, and so I always go into
19:39
Speaker 1: it like, oh, okay, we got this, you know, easy day,
19:43
Speaker 1: easy day, don't worry about the pace, easy day.
19:47
Speaker 3: Yeah.
19:48
Speaker 2: And I mean that's such a good tip, right, because
19:51
Speaker 2: so many times I have loved going out for a
19:56
Speaker 2: run with a larger group, but realizing, like four or
19:59
Speaker 2: five miles into what could be a ten to thirteen
20:02
Speaker 2: mile run, holy shit, like I am running way too
20:06
Speaker 2: fast for the long run, that this is not meant
20:08
Speaker 2: to be a temple workout. Why am I killing myself?
20:11
Speaker 2: Because then you're ruining the purpose of the run. The
20:16
Speaker 2: purpose of the long run isn't to hit yourself, hit
20:20
Speaker 2: get yourself into you know, lactate threshold work. It's to
20:23
Speaker 2: go out there and as you said, so well, complete
20:27
Speaker 2: it right.
20:27
Speaker 1: And also you know it's the purpose of the long
20:30
Speaker 1: run is to get in your training, but to stay
20:33
Speaker 1: healthy and injury free. And unlike myself in twenty eighteen,
20:38
Speaker 1: where I ran all of my easy runs at race
20:40
Speaker 1: pace or some of them were just faster than they
20:43
Speaker 1: needed to be, all of my long runs, I felt
20:46
Speaker 1: this pressure to go out and you know, try to
20:49
Speaker 1: implement my marathon goal pace as in as many miles
20:52
Speaker 1: as I could. I didn't even make it to the
20:54
Speaker 1: start line. It was you know, I sat out from
20:59
Speaker 1: a stress fracture, had an injury, so all of my
21:02
Speaker 1: hard work went into my training and that's as far
21:05
Speaker 1: as it went. So I heard a quote from someone
21:08
Speaker 1: and it's such a good point, and he said, you
21:12
Speaker 1: can train hard, you can race hard, but you can't
21:17
Speaker 1: do both. Now, I think that that has room to
21:20
Speaker 1: be a little confusing or you know, interpreted in different ways.
21:25
Speaker 1: I think what he meant was you can train hard
21:28
Speaker 1: is in like stay consistent. That's one thing, But you
21:31
Speaker 1: can't train hard as if it's a race every time
21:34
Speaker 1: you walk out the door, because you won't have anything
21:37
Speaker 1: left or you won't even make it to that start line.
21:40
Speaker 1: So there were so many times where I felt this
21:43
Speaker 1: pressure to go out in my long run and to
21:46
Speaker 1: implement marathon pace because you're thinking, well, if I'm running
21:49
Speaker 1: a marathon at some point i'm training for that, I
21:51
Speaker 1: should really incorporate that pace as much as possible. And
21:55
Speaker 1: the truth is, it's like baking a cake. It all
21:57
Speaker 1: comes together at the right time, and when it's finally ready,
22:01
Speaker 1: that's when it all like the magic happens. And that's
22:04
Speaker 1: the beauty of race day. You know, you learn marathon
22:06
Speaker 1: pace in those threshold workouts or in your quality session
22:10
Speaker 1: once a week. Then you develop the fitness and the
22:14
Speaker 1: mileage and the running economy. Then you put it all
22:18
Speaker 1: together after a nice little taper.
22:20
Speaker 2: And I think what's really beautiful about the long run
22:22
Speaker 2: is it really teaches you what you are capable of
22:27
Speaker 2: for so many every weekend as that mileage goes up.
22:32
Speaker 2: It's an opportunity to learn something about yourself that you
22:35
Speaker 2: didn't know before, and to cover new territory week after
22:40
Speaker 2: week and just be reminded of your own potential and
22:43
Speaker 2: your capabilities. It's just such a special, special opportunity. Now,
22:47
Speaker 2: something that I do want to double click on that
22:49
Speaker 2: you said before was touching on fueling, because this is
22:52
Speaker 2: a whole other thing that we could wrap about forever,
22:55
Speaker 2: but we'll kind of condense it. So the long run
22:58
Speaker 2: really great opportunity to experiment with the fuel that you
23:02
Speaker 2: want to use, either on race day or just to
23:05
Speaker 2: see what better works with your body.
23:06
Speaker 1: Yes, yes, and you could take that as far back
23:10
Speaker 1: as the night before. You know, how many times have
23:13
Speaker 1: you talked to a new marathon or where it's you know,
23:16
Speaker 1: we're excite even myself, we're excited. We have those pre
23:19
Speaker 1: race jitters. You know it's this Saturday, the marathon's tomorrow. Ah,
23:24
Speaker 1: what do I eat? Be a pro in your own training,
23:28
Speaker 1: and that can start in your training and start that
23:31
Speaker 1: Saturday night and say, okay, I'm going to have pasta
23:35
Speaker 1: and you know, insert your meal here. Wake up at
23:38
Speaker 1: the time that you know you're going to be set
23:40
Speaker 1: up to lead into your run. Start with breakfast. You know, coffee?
23:45
Speaker 1: Does that work? Do you need a restroom? At what
23:47
Speaker 1: point will that happen? When do you take your goo?
23:51
Speaker 1: What good do you use? Do you have something maybe
23:53
Speaker 1: it's a little bit more natural, maybe you you know,
23:56
Speaker 1: need a slice of banana, or there's so many fueling
24:00
Speaker 1: things out there. Like you said, we could be here
24:01
Speaker 1: for days. But find what works for you and stick
24:06
Speaker 1: with it. It becomes so hard to know what works when
24:11
Speaker 1: everyone has a different way, and it can be intimidating.
24:15
Speaker 1: It's like, oh, well they do that and then they
24:16
Speaker 1: do this, Well I should try that. Find what works
24:19
Speaker 1: for you and know that that works. And the best
24:21
Speaker 1: part about that is it's hard to know because if
24:25
Speaker 1: you have a long run and nothing bad happens. Do
24:29
Speaker 1: we know if it worked. You know, chances are that
24:31
Speaker 1: that fuel probably work for you. But if you have
24:33
Speaker 1: a long run and there were stomach issues, you had
24:35
Speaker 1: side stitches, you needed to run to a restroom, all
24:39
Speaker 1: of those things, we instantly know what didn't work, but
24:43
Speaker 1: it's really hard to know what does work. So try
24:46
Speaker 1: to develop that you know, intuition or that inner connection
24:50
Speaker 1: with yourself of what works for you, and then keep
24:54
Speaker 1: laying that pavement practice that before your run so to
24:57
Speaker 1: get really good at it.
24:59
Speaker 2: Something really good to point out here as well. I
25:01
Speaker 2: mean you said start practicing the night before, but keep
25:03
Speaker 2: in mind that your nutrition throughout the entire week can
25:06
Speaker 2: impact your weekend and how this goes for you. So
25:10
Speaker 2: if you are only thinking about hydrating, if you're tackling
25:13
Speaker 2: your long run on the weekend and you're only thinking
25:15
Speaker 2: about hydrating on Friday afternoon, well that can still catch
25:20
Speaker 2: up with you. So be you know, mindful of what
25:23
Speaker 2: you're putting into your body, especially if you are in
25:26
Speaker 2: a training cycle. And that's why you're tackling these long runs,
25:28
Speaker 2: because you are putting your body through a very impressive,
25:32
Speaker 2: also very tiresome effort and process. And so to manage
25:38
Speaker 2: that to you know, really go after your own big potential.
25:41
Speaker 2: You owe it to yourself to keep your nutrition in mind,
25:45
Speaker 2: not just leading up to the long run, but all
25:48
Speaker 2: week long. Something else that I think is super important
25:52
Speaker 2: for us to rap a little bit about as well,
25:54
Speaker 2: is talking about what to do after the long run,
25:57
Speaker 2: something that a lot of individuals kind of overlook because
26:01
Speaker 2: you may have one thing on your mind, maybe it's
26:04
Speaker 2: that post long run meal which is important, or you
26:07
Speaker 2: have to run off and meet some friends or do
26:09
Speaker 2: something else on your weekend. But let's home in on
26:12
Speaker 2: what we should be doing after the long run is
26:15
Speaker 2: done right.
26:16
Speaker 1: And one thing I want to insert during the long
26:19
Speaker 1: run is to hydrate and fuel before you feel that crash.
26:23
Speaker 1: Get ahead of it. It's really hard to plan out.
26:26
Speaker 1: You might say, I've heard so many times, I'm not thirsty,
26:30
Speaker 1: I'm not hungry, I think I don't need anything. Well,
26:33
Speaker 1: get ahead of that thirty you know, every thirty minutes,
26:36
Speaker 1: try it out, practice with it, because what happens is
26:39
Speaker 1: if you wait until that crash, it's too late. And
26:43
Speaker 1: not only does that affect your run, it affects your
26:45
Speaker 1: performance on race day, but it also affects how you
26:48
Speaker 1: feel for the rest of the day. Now, I've had
26:51
Speaker 1: long runs that have gone great, and I have felt
26:53
Speaker 1: great throughout the day and I'm able to just go
26:56
Speaker 1: throughout your day. Maybe it's brunch, maybe it's errands, maybe
26:59
Speaker 1: it's work to do. I've felt like a normal person
27:02
Speaker 1: and able to stick to what I had on the agenda.
27:05
Speaker 1: I've had other runs where I didn't bring any fuel.
27:08
Speaker 1: I really didn't prepare properly or set time aside to
27:12
Speaker 1: make sure I had it already. I just kind of, oh,
27:14
Speaker 1: you know, lace on the shoes, head out the door,
27:16
Speaker 1: get it done, and maybe that run went well, but afterwards,
27:20
Speaker 1: I'm paying for it. I'm on the couch all day long,
27:23
Speaker 1: canceling plans and just chalking it up to, oh, that's
27:26
Speaker 1: what happens with the long run. And the truth is
27:29
Speaker 1: it's the fuel before the run and hydration. Of course,
27:32
Speaker 1: it's the fueling during the run to keep you going
27:34
Speaker 1: and feeling okay on the run, but then afterwards hydration.
27:40
Speaker 1: I love to you know, a lot of people are
27:42
Speaker 1: dairy free, and there's so many options. I don't really
27:45
Speaker 1: have a lot of dairy truthfully, I just love chocolate
27:48
Speaker 1: milk after a long run.
27:50
Speaker 3: Love it. I love chocolate milk after a long one too.
27:52
Speaker 1: That's really the only time I have it. In ice cream,
27:55
Speaker 1: of course, but chocolate milk, a protein shake, even if
27:58
Speaker 1: you're not hungry. A lot of people say, oh, the
28:01
Speaker 1: last thing I want to do I feel nauseous and
28:03
Speaker 1: queasy is to sit down and eat something. And that's fine,
28:07
Speaker 1: but get something a protein chake, mix it with almond milk,
28:11
Speaker 1: do something to let your body start that recovery process,
28:16
Speaker 1: as challenging as it might be, you know. And then
28:20
Speaker 1: of course a meal at least less than an hour
28:23
Speaker 1: after that is important. You want to start letting your
28:26
Speaker 1: body renourish and you know, repair before you feel totally
28:32
Speaker 1: off your feet and then you just pay the price there.
28:36
Speaker 3: So true, so true.
28:37
Speaker 2: And then also important aside frond nutrition is making sure
28:41
Speaker 2: that you are doing the things that you need to
28:43
Speaker 2: do to recover, So making sure that you are stretching
28:47
Speaker 2: static after your run, and then perhaps are incorporating other
28:51
Speaker 2: recovery modalities depending on what you have access to. So
28:53
Speaker 2: maybe you have different tools like a percussive therapy gun,
28:58
Speaker 2: or you have something like norma tech compression boots, or
29:03
Speaker 2: you you know, there are just a phonam roller even
29:05
Speaker 2: there are so many different options out there, and just
29:08
Speaker 2: like you're fueling strategy, your recovery strategy is one that's
29:11
Speaker 2: going to be really personal to you as well. So
29:13
Speaker 2: trying out different things and seeing what empowers you just
29:16
Speaker 2: to feel a little bit better as the days.
29:19
Speaker 1: Go on, Yeah, and then it builds up confidence. Then
29:23
Speaker 1: you feel like you're recovering a little faster. The next
29:27
Speaker 1: day feels a little easier, and those little pieces all
29:31
Speaker 1: make up training.
29:33
Speaker 3: So true, so true.
29:35
Speaker 2: So outside of the nutrition and the preparation and the
29:41
Speaker 2: post the recovery, one thing that we haven't tackled just
29:44
Speaker 2: yet is the mental side of the long run, because,
29:47
Speaker 2: as we've established, you're going to be out there for
29:49
Speaker 2: a while, and with that time on your feet can
29:52
Speaker 2: certainly come a fair slew of mental hurdles, so to speak.
29:57
Speaker 2: So for the runner that gets out there and you know,
30:00
Speaker 2: they feel good mile one, mile two, mile three, and
30:02
Speaker 2: then they look down, they're like, shoot, I still have
30:04
Speaker 2: six seven miles to go, depending on what you have
30:07
Speaker 2: going on, and you're like, I just don't know if
30:09
Speaker 2: I can do this. What's your piece of advice for
30:11
Speaker 2: them to develop that mental strength.
30:15
Speaker 1: So I think the biggest part is knowing your own
30:17
Speaker 1: body and really developing the mental strength within yourself. There's
30:23
Speaker 1: there's a few things. You know, there are times not
30:26
Speaker 1: to always give the hall pass, but there are times
30:29
Speaker 1: when you have to be mature enough and smart enough
30:31
Speaker 1: in your training where you make an adjustment. If it's
30:34
Speaker 1: you know, the summer heat or a lot of things
30:37
Speaker 1: that are going on there you just feel like you
30:39
Speaker 1: need to make this twenty two mile run a twenty
30:42
Speaker 1: mile run. That's fine. Do that make that exception. Know
30:45
Speaker 1: that there is flexibility in training to set yourself up
30:49
Speaker 1: to you know, be ready on race day. It's not
30:52
Speaker 1: a one cheat PDF that you have to live by,
30:55
Speaker 1: but it is designed to set you up. So it's
30:58
Speaker 1: a structure you want to try to stay consistent with.
31:01
Speaker 1: And if I think so, you need to be honest
31:03
Speaker 1: with yourself on that run. If you really feel, you know,
31:06
Speaker 1: one way or the other in terms of wanting to
31:10
Speaker 1: quit for pain or whatever, it is be able to
31:16
Speaker 1: make those adjustments, but more so commit to it. I
31:19
Speaker 1: think that starts before the run. Having the right mindset
31:24
Speaker 1: before the run is key, and I've had days where
31:27
Speaker 1: it's a chore for me, and those days are the
31:29
Speaker 1: ones where I'm really challenged and tempted to just call it.
31:33
Speaker 1: Then you go into it like, listen, this is gonna
31:35
Speaker 1: be awesome. I'm gonna crush this. I'm committed to this
31:39
Speaker 1: ex mileage run and I'm gonna do whatever I need
31:42
Speaker 1: to do to get through it. And when I have
31:45
Speaker 1: that mindset, even if I stop for a few times
31:48
Speaker 1: or stop for water, or slow down or pivot or stretch,
31:52
Speaker 1: I keep going because I've eliminated the option of quitting.
31:56
Speaker 1: But we know, and it really requires being honest with yourself.
32:00
Speaker 1: If we know when we're going into something fullheartedly, really
32:03
Speaker 1: wanting to do it, or we're going into it already
32:06
Speaker 1: looking for the excuse to quit. And when you're are
32:09
Speaker 1: you looking for that excuse to quit? It is so
32:12
Speaker 1: easy to just to find the one little thing to say, yep, okay,
32:16
Speaker 1: that's it. I'm, you know, pulling the plug on this.
32:19
Speaker 1: So I really encourage you to commit to the mileage
32:24
Speaker 1: walk when you need to. But the victory on the
32:27
Speaker 1: other side is so amazing and little things. We all
32:32
Speaker 1: have things that keep us going, whether it's numbers or
32:35
Speaker 1: just get through the song, or just get through that
32:37
Speaker 1: next nixt mile marker. There have been times, and I
32:40
Speaker 1: know it sounds kind of silly, but I'm thinking about
32:43
Speaker 1: my future self and how proud I'm gonna feel when
32:46
Speaker 1: I finish that run. I've even, you know, to admit this,
32:49
Speaker 1: I've even thought about how good I'm going to feel
32:53
Speaker 1: to take that post run picture and I'm like, Okay,
32:56
Speaker 1: what's the caption going to be When I'm finished with
32:58
Speaker 1: this run? I feel so proud of myself that I
33:00
Speaker 1: did it, and I want to share it because the
33:03
Speaker 1: long run, especially for those training throughout the summer, is
33:07
Speaker 1: so hard sometimes so developing the mental strength is not
33:12
Speaker 1: a make or break in the training. It is crucial.
33:15
Speaker 1: It is mandatory, and so you have to develop a
33:19
Speaker 1: commitment to why you're getting out the door and use
33:22
Speaker 1: that when you really feel that temptation to quit, to
33:26
Speaker 1: throw in the towel. And I think that that's tough.
33:29
Speaker 1: It's hard to learn, it's hard to cultivate that.
33:32
Speaker 2: I love that idea of thinking of the Instagram caption beforehand,
33:36
Speaker 2: and I also think that kind of goes hand in
33:38
Speaker 2: hand with having mantras or words of affirmation that you
33:43
Speaker 2: tell yourself when these runs get hard and you pull
33:46
Speaker 2: them out at these specific instances, because when you hear
33:49
Speaker 2: these motivational saying, so to speak, like I didn't come
33:53
Speaker 2: this far to only come this far or whatever your
33:56
Speaker 2: go to, maybe that's mine, you know that, Okay, like
34:00
Speaker 2: this is it. I'm here, I'm in it, and I
34:03
Speaker 2: am capable of this hard, hard thing.
34:06
Speaker 1: Yeah. And I've heard parents say, you know, I want
34:10
Speaker 1: to come back home to my four year old daughter
34:13
Speaker 1: and say I did it. I'm so proud of myself,
34:15
Speaker 1: so fine that maybe it's not a family member, maybe
34:18
Speaker 1: it's a friend, Maybe it's someone who doesn't have the
34:21
Speaker 1: ability to do this, do it for something outside of yourself,
34:26
Speaker 1: or create an element of accountability and one of you know,
34:30
Speaker 1: a big, big kudos to you and the community that
34:33
Speaker 1: you've built. I've seen so many people share their adventure,
34:37
Speaker 1: you know, and tag hurdle and tag things that motivate them,
34:41
Speaker 1: and do it for those people, say anyone listening, do
34:44
Speaker 1: it for someone else that is looking for inspiration or
34:48
Speaker 1: needing that teamwork and community and accountability. Because when you
34:52
Speaker 1: do it for those reasons, we don't even stop to
34:54
Speaker 1: think about should I quit. That is not even an option.
34:58
Speaker 1: You know, think about runs where you feel so and
35:00
Speaker 1: you can't wait to get back and chose someone that
35:02
Speaker 1: you can do it, that we're capable of it.
35:05
Speaker 2: And I think that's a really good point, Like you
35:06
Speaker 2: don't need to have like tens of thousands of followers
35:09
Speaker 2: to motivate someone else or inspire someone else like you
35:12
Speaker 2: just being you as you are a unique individual.
35:15
Speaker 3: You're one of a kind that.
35:17
Speaker 2: Effort can inspire anyone anywhere, at any time. And that's
35:21
Speaker 2: such a special opportunity, it.
35:23
Speaker 1: Really is, and we never know that that's happening. You know,
35:28
Speaker 1: it's this rare magic that happens, and it's motivating to
35:32
Speaker 1: ourselves when we realize that.
35:35
Speaker 2: Do you recall a hard run that you so badly
35:40
Speaker 2: wanted to quit and stuck out?
35:42
Speaker 1: Oh? Yeah? How many? Yes? I can't even think of
35:45
Speaker 1: exactly one. I have had so many of those, and
35:50
Speaker 1: for that reason, I you know, I won. In particular,
35:54
Speaker 1: it was twenty nineteen summer, it was so hot, I
35:57
Speaker 1: left too late in the day I had and I'm
36:01
Speaker 1: pretty sure it was like an eighteen mile run I got.
36:05
Speaker 1: I had this route planned and it by design took
36:08
Speaker 1: me away from home, so I had to then come back.
36:13
Speaker 1: And as I was going, I live in the city,
36:15
Speaker 1: and I was over the Brooklyn Bridge and I was
36:18
Speaker 1: in Dumbbo heading to Red Hook and by the time
36:20
Speaker 1: I got to Red Hook, I would then come back.
36:22
Speaker 1: And it was tough. I stopped so many times, and
36:26
Speaker 1: that day was like I even stopped and started crying.
36:29
Speaker 1: I didn't have my phone, and I was just like,
36:32
Speaker 1: why can't I do this? Like why can I not
36:34
Speaker 1: do this? And the truth is, I know I could
36:37
Speaker 1: do it, but I was doing it that day, in
36:40
Speaker 1: particular for the wrong reasons. I was doing it to
36:44
Speaker 1: I don't know, just all of the wrong reasons, and
36:47
Speaker 1: I personally just didn't want to be there at that time.
36:50
Speaker 1: So I realized that the best thing I could do
36:53
Speaker 1: for myself that in that moment was just a little
36:56
Speaker 1: bit of like forgiveness and patience and understanding, And in
36:59
Speaker 1: that moment, I was like, let's go home. Let's go home.
37:02
Speaker 1: I turned back around and it was a win for
37:04
Speaker 1: me because I got back. It was thirteen miles. I
37:07
Speaker 1: was like, listen, it wasn't eighteen miles, but it was
37:10
Speaker 1: thirteen miles. And do anyone if that does happen to
37:12
Speaker 1: you the next day. Don't make up those five don't
37:16
Speaker 1: make up those files later five miles later, don't move on.
37:19
Speaker 1: It's a new day. That day is behind me. And
37:22
Speaker 1: then there are other days where I've had very you know,
37:25
Speaker 1: near to similar experiences in the park. And I kept going,
37:28
Speaker 1: and I was like, listen, give yourself a few minutes,
37:30
Speaker 1: take a second, have a little pep talk, and let's
37:33
Speaker 1: keep going. And I even said to myself, I was like, listen,
37:37
Speaker 1: you talk about positive thinking a lot. You talk about
37:40
Speaker 1: saying things to keep you going, changing the narrative that's
37:45
Speaker 1: going on in here, especially when it gets hard. And
37:48
Speaker 1: I was like, even if you don't have those things
37:51
Speaker 1: to wholeheartedly believe, just start thinking them and saying them. Honestly.
37:56
Speaker 1: It was the weirdest thing. I felt better, I felt motivated.
38:01
Speaker 1: I felt like I got this new burst of energy
38:04
Speaker 1: and it worked. Not I don't want to say fake
38:06
Speaker 1: it till you make it, but you know, I think
38:09
Speaker 1: you people hear runners and even maybe me saying, oh,
38:13
Speaker 1: I love running. It's so great and it is hard.
38:15
Speaker 1: You know, I have plenty of times when I'm in
38:18
Speaker 1: that run and there is nothing enjoyable about it, but
38:21
Speaker 1: I make the decision to make that shift, and on
38:24
Speaker 1: that particular run, it's like, you got this, You're awesome.
38:27
Speaker 1: You can keep going. This hill is hard, but you
38:29
Speaker 1: just keep putting one foot in front of the other.
38:32
Speaker 1: And I was almost like talking to myself out loud
38:34
Speaker 1: and then laughing at myself, and then all of it
38:36
Speaker 1: felt better and I was able to get that run in.
38:40
Speaker 3: I love that. I absolutely love that. I love being
38:43
Speaker 3: your own hype man.
38:44
Speaker 2: And I think you just really hit home the narrative
38:46
Speaker 2: and the idea that, like we talk to ourselves the
38:49
Speaker 2: most in any given day. I've said it on the
38:51
Speaker 2: pod before, I'm saying it again now because it's just
38:54
Speaker 2: so relevant, especially on this topic, like you have the
38:57
Speaker 2: opportunity to frame your mindset going after what it is
39:01
Speaker 2: that you want, and on the long run, that.
39:03
Speaker 3: Is just so key.
39:05
Speaker 1: Yeah, and a delicate. It's something to really protect. I
39:09
Speaker 1: think you know we're in a Instagram is awesome, Strava
39:13
Speaker 1: is awesome, but it can also create this sense of
39:17
Speaker 1: comparison or inner judgment, and that's just you have to
39:22
Speaker 1: block that out and say, listen, I am me, I
39:24
Speaker 1: am my own person. Because if those thoughts go on
39:27
Speaker 1: your run with you the whole time, you're not saying
39:29
Speaker 1: you're awesome, you can do this, this is fantastic. This
39:31
Speaker 1: is hard, but you can keep going. You're saying, well,
39:34
Speaker 1: I'm not holding this pace, I'm not doing this mileage.
39:36
Speaker 1: It's this like and running in itself is hard, so
39:39
Speaker 1: we make it harder and just the minute practice. It
39:43
Speaker 1: takes practice to feel those thoughts coming in and say nope,
39:47
Speaker 1: not today. We're gonna keep this on a high note
39:50
Speaker 1: and do whatever you have to do. It's a It
39:53
Speaker 1: is really an exercise that you have to strengthen.
39:56
Speaker 2: So, speaking of long runs, I'm gonna finish us off
40:00
Speaker 2: here by acknowledging that this is coming out the first
40:03
Speaker 2: week in June, so you will have just completed a
40:06
Speaker 2: rather long run.
40:09
Speaker 1: I forgot, Yes, that's true. Forget. How do you forget?
40:14
Speaker 1: I know? I know, well Bigha Jess Woods, who's already
40:17
Speaker 1: out there crushing it. Yes, so I do have a
40:21
Speaker 1: long run coming up, and I said it once, I'm
40:23
Speaker 1: going to officially say it here. This is my last
40:25
Speaker 1: trip to the desert.
40:27
Speaker 2: Last trip Jess is going to complete something participate in
40:31
Speaker 2: something called the Speed Project, which is a typically marathon relay,
40:37
Speaker 2: a relay running effort from the Santa monicappeer to the
40:43
Speaker 2: Las Vegas sign.
40:44
Speaker 3: Yes, what a dope thing, what a dope fix.
40:48
Speaker 1: Yeah, I have to I have to find my toughness.
40:51
Speaker 1: I I gotta have some pep talks with myself later today.
40:56
Speaker 2: Well, I'll be cheering you on throughout the weekend, and
40:58
Speaker 2: I know that the hurdlers are going to be excited
41:01
Speaker 2: to continue to follow along with you as time goes on.
41:04
Speaker 2: Thanks so much for sitting down with me. Thanks for
41:06
Speaker 2: your tips. How do they follow along with you? How
41:08
Speaker 2: do they keep up with you? And give us all
41:09
Speaker 2: the details?
41:10
Speaker 1: Thank you well. I am at Jess Mobile on my
41:12
Speaker 1: own personal account. It's a mixture of random things, my family,
41:16
Speaker 1: my you know, life, running, strength training, and then I
41:20
Speaker 1: also run the Runners World coach account. It's me and
41:24
Speaker 1: coach PJ over there, so we handle that account together
41:28
Speaker 1: and on Wednesdays I do workouts on the Runners World
41:32
Speaker 1: mag account at twelve so hey, I could see there
41:35
Speaker 1: in like forty minutes.
41:37
Speaker 2: Well, enticing and enticing, I'll think about it. I'm over
41:43
Speaker 2: at Emily a Body and at Hurdle Podcast, another hurdle conquered.
41:48
Speaker 3: Catch you guys next time.