Latest / Hurdle with Emily Abbate / 5-MINUTE FRIDAY: Choosing How We Show Up, Gratitude in Hard Weeks & Race Day Logistics

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5-MINUTE FRIDAY: Choosing How We Show Up, Gratitude in Hard Weeks & Race Day Logistics · Hurdle with Emily Abbate

• 0:13
  Speaker 1: Hey, everybody. Emily Abadi here.
• 0:20
  Speaker 2: You are listening to 5-Minute Friday on Hurdle. If you're
• 0:24
  Speaker 2: watching this on the YouTube, it is sweater weather in
• 0:27
  Speaker 2: New York. And I'm excited, but I also know that Saturday,
• 0:31
  Speaker 2: I think the high, shout out. This is, I think,
• 0:34
  Speaker 2: the third week in a row I'm shouting out My stepsister,
• 0:38
  Speaker 2: she is getting married on Saturday. Megan, Nick, congratulations. And
• 0:44
  Speaker 2: it's going to be a chilly one, but that's what
• 0:46
  Speaker 2: you got to expect when we're having an October wedding.
• 0:49
  Speaker 2: It's going to be, I think the high on Saturday
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  Speaker 2: in Connecticut is 52 degrees, which chef's kiss, perfect autumn day.
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  Speaker 2: She texted me and she said, you might need a
• 0:57
  Speaker 2: jacket for Saturday.
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  Speaker 1: And I said, happily.
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  Speaker 2: What else can I bring? I'm here with all the
• 1:04
  Speaker 2: bells and whistles. So yes, a huge congratulations to them.
• 1:07
  Speaker 2: But sweater weather, my favorite time of year right now
• 1:10
  Speaker 2: in New York City. It's hard not to open up
• 1:13
  Speaker 2: the pod by acknowledging that. And also, I have had
• 1:18
  Speaker 2: one of those weeks where I am reminded that you
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  Speaker 2: just never know what the people around you are.
• 1:25
  Speaker 1: Are navigating.
• 1:27
  Speaker 2: I have someone that is very close to me that
• 1:29
  Speaker 2: recently received the news that he likely has cancer. And
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  Speaker 2: so we have been talking about that.
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  Speaker 1: We've been talking about next steps.
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  Speaker 2: I've been offering the resources that I have within my
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  Speaker 2: network to him.
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  Speaker 1: And it is so, it's so heartbreaking. It's so heartbreaking.
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  Speaker 2: And I spoke with him yesterday morning about this. and
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  Speaker 2: then came upstairs and hopped on a call. And the
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  Speaker 2: person that I got on the call with was feeling
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  Speaker 2: really flustered because she needed to find the time to
• 2:04
  Speaker 2: get an oil change for her car, which is completely warranted.
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  Speaker 2: Like it is okay to be a little flustered. There's
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  Speaker 2: a lot going on. Everyone has different things going on
• 2:15
  Speaker 2: at different times. And sometimes it's helpful just to put
• 2:19
  Speaker 2: these things in perspective.
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  Speaker 1: It can be both.
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  Speaker 2: You are completely entitled to feel frazzled when something pops
• 2:27
  Speaker 2: up in your day that you weren't expecting and it
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  Speaker 2: throws off your plans.
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  Speaker 1: Yeah.
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  Speaker 2: And you can have an acceptance and an awareness. There's
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  Speaker 2: just like a lot of other things going on. I've
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  Speaker 2: been finding a lot of the small gratitudes lately, a
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  Speaker 2: lot of the silver linings. I woke up yesterday morning
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  Speaker 2: before I chatted to with my dear friend and looked
• 2:53
  Speaker 2: outside of my window and noticed how beautiful the sunrise was.
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  Speaker 2: And I thought to myself, how lucky am I that
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  Speaker 2: I get to look at the sunrise? How lucky are
• 3:01
  Speaker 2: we that every single day we get to show up,
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  Speaker 2: we get to do whatever it is that mostly we
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  Speaker 2: want to do. And I say that with the exception
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  Speaker 2: of knowing that we have to go to work and
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  Speaker 2: we have to do these things, but we get to
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  Speaker 2: choose how we show up.
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  Speaker 1: Each and every day. And so I've been thinking a
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  Speaker 1: lot about that.
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  Speaker 2: I've been mulling over that lately and just finding the
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  Speaker 2: small gratitudes, the small goodness in each and every moment,
• 3:24
  Speaker 2: knowing that at any given moment, a curve ball can come.
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  Speaker 2: And so this week has been full of some highs
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  Speaker 2: and lows and I get to show up and figure
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  Speaker 2: out the best way that I can greet the day.
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  Speaker 2: And what an opportunity that is. That is what's on
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  Speaker 2: my heart this week. I also want to point out
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  Speaker 2: that we are coming into high time in New York
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  Speaker 2: City for the New York City Marathon. And I have
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  Speaker 2: had so many people in my DMs asking me what
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  Speaker 2: I think about this, like, rule that New York Roadrunners
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  Speaker 2: wants to install and still in our community. It's like
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  Speaker 2: no confetti cannons, no chalk on the sidewalks on marathon day,
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  Speaker 2: no big banners.
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  Speaker 1: And I'm like, in.
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  Speaker 2: My head, I'm like, how are they even going to
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  Speaker 2: try to enforce this?
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  Speaker 1: I get it.
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  Speaker 2: So basically what's happened, starting with Boston, Adidas became the
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  Speaker 2: signature brand or the title sponsor of the Boston Marathon.
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  Speaker 2: And what they did when they became the title sponsor
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  Speaker 2: is that they made the decision that they don't want
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  Speaker 2: other competitor brands to be in the expo space. So
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  Speaker 2: they really own this major marathon moment. When you think
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  Speaker 2: of the Boston Marathon, you think of Adidas. And I
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  Speaker 2: believe that other brands, a la New Balance, are taking notice.
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  Speaker 2: So whereas New Balance hasn't gone as far as Adidas
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  Speaker 2: when it comes to requesting that other brands are not
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  Speaker 2: in the expo space, Now they're asking themselves an important question.
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  Speaker 2: How can we have more ownership over this major moment?
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  Speaker 2: They're investing a lot of money. So while I understand
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  Speaker 2: the mentality of it, I'm like, you tell a New
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  Speaker 2: Yorker not to bring out a confetti cannon or... gosh,
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  Speaker 2: a megaphone or like get hyped on race day, like
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  Speaker 2: getting hyped on race day is what the entire thing
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  Speaker 2: is about.
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  Speaker 1: That is why so many of us love showing up.
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  Speaker 2: That is why so many of us look forward to
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  Speaker 2: this week, this day of the year where every single person,
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  Speaker 2: regardless of where you're from or how you identify, shows
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  Speaker 2: up and shows out and supports you. Thousands upon thousands
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  Speaker 2: of people chasing their own potential.
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  Speaker 1: It's the best day of the year. And I don't
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  Speaker 1: think that any amount of like rule.
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  Speaker 2: I'm just, I for one, I'm super interested to see
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  Speaker 2: how they enforce the rules.
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  Speaker 1: If they enforce the rules. Who's going to enforce the rules?
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  Speaker 1: I don't know.
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  Speaker 2: But I think let's have a day. I'm going to
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  Speaker 2: be out there. I don't usually BYO confetti cannon, but
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  Speaker 2: I have certainly popped one off before and I am
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  Speaker 2: not afraid to do it again. There.
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  Speaker 1: I said it.
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  Speaker 2: A lot of ranting this week on 5-Minute Friday. A
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  Speaker 2: lot of good things going on, like I said. A
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  Speaker 2: lot of deep breaths moments going on. But again, I
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  Speaker 2: guess the resounding message at the end of this is
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  Speaker 2: do good.
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  Speaker 1: Be a good person. Be a kind person.
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  Speaker 2: You never know what the people around you are going through.
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  Speaker 2: And take a minute to respond instead of react. It
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  Speaker 2: might do you well. Also, you're entitled to whatever your
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  Speaker 2: struggle is. I said that before when I was talking
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  Speaker 2: about the person with the oil change, and I mean that.
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  Speaker 2: It's annoying when something pops up that you don't want
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  Speaker 2: to deal with, but it's okay. We're going to get
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  Speaker 2: through it together, okay? My prompt for you this week,
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  Speaker 2: what is one thing right now that you can do
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  Speaker 2: for yourself within the next hour? Has nothing to do
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  Speaker 2: with the five-minute Friday story for the week, but I'm curious.
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  Speaker 2: What is one thing right now, one way that you
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  Speaker 2: can give back to yourself within the next hour.
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  Speaker 1: You know how it goes.
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  Speaker 2: You put your own oxygen mask on first, you feel better,
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  Speaker 2: you can show up for yourself, you can show up
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  Speaker 2: for the people that you care about, and we need
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  Speaker 2: each other. So that's that. And now let's get to
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  Speaker 2: this week's listener question. First, I want to apologize to Easton.
• 7:28
  Speaker 2: A time-sensitive question came in that I needed to answer
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  Speaker 2: last week. So now I am getting to yours.
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  Speaker 1: Hi, Emily.
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  Speaker 2: I know I speak for so many, but truly thank
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  Speaker 2: you for being you.
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  Speaker 1: Thank you.
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  Speaker 2: You are such a light, but truly someone who sets
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  Speaker 2: the bar and such a strong example as a runner, woman, athlete,
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  Speaker 2: and exceptional human being keeping you. Okay, now for the question.
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  Speaker 2: I ran my first half marathon in a few years
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  Speaker 2: last weekend, and my biggest learning opportunities for my first
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  Speaker 2: marathon this spring are fueling race day specifically and bathroom
• 7:56
  Speaker 2: stop management, LOL. This seems silly to ask, but during
• 7:59
  Speaker 2: longer races, how do you handle needing to pee mid-race?
• 8:02
  Speaker 2: I stopped twice and it added 20 plus minutes to
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  Speaker 2: my time because of the wait times. Now I'm realizing
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  Speaker 2: bathroom stops could easily add an hour or more to
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  Speaker 2: a marathon. I have a tiny bladder and need an
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  Speaker 2: actual game plan for this, lol. Second, Q, I've been
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  Speaker 2: practicing fueling less than one hour before runs and quick
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  Speaker 2: carbs 30 minutes before runs, but race day can mean
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  Speaker 2: three to five hours between waking up and the start.
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  Speaker 2: I totally bombed this last weekend and ran with some
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  Speaker 2: slosh stomach the whole time.
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  Speaker 1: Not wanting to do that again.
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  Speaker 2: Any tips for navigating longer wait times before crossing the
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  Speaker 2: starting line?
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  Speaker 1: P.S. Sorry for the scenic route getting to those questions.
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  Speaker 1: Thank you.
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  Speaker 2: Easton. Easton.
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  Speaker 1: You know what?
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  Speaker 2: This is all part of the territory. It's all part
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  Speaker 2: of the stuff that we go through when we're trying
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  Speaker 2: to figure out what's right for us. And that's why
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  Speaker 2: they say nothing new on race day, because all of
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  Speaker 2: the training plan, all of those runs, all of the
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  Speaker 2: work that you're putting in up until that big finale,
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  Speaker 2: that is your opportunity to practice with this stuff. So
• 9:03
  Speaker 2: You said fueling a little bit less than one hour.
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  Speaker 2: I'm going backwards in terms of your questions. Less than
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  Speaker 2: one hour. I would recommend that you're fueling 90 minutes
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  Speaker 2: to two hours before the start of any race.
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  Speaker 1: Now, what that.
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  Speaker 2: Means is that I have traveled with my fuel to
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  Speaker 2: the start of my marathons, depending on how that morning
• 9:24
  Speaker 2: looks like. With the New York marathon, you arrive at
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  Speaker 2: the starting village about two hours, I think, before you begin.
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  Speaker 1: And so I'm not eating.
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  Speaker 2: I could have a snack before I leave my house,
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  Speaker 2: but my pre-race PB & J, that's happening at... I
• 9:40
  Speaker 2: bring it in a Ziploc bag to... the beginning to
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  Speaker 2: that starting village. So just keep that Goldilocks timing in
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  Speaker 2: mind and practice that when it comes to your long run.
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  Speaker 2: So that might mean that you're waking up a little
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  Speaker 2: bit earlier and going to bed a little bit earlier
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  Speaker 2: so that you can get in that ideal timing. Again,
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  Speaker 2: that Goldilocks timing window. I do know a lot of
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  Speaker 2: people that then take a quick gel right before they
• 10:04
  Speaker 2: start to each their own. Again, that is something that
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  Speaker 2: you want to make sure that you practice and see
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  Speaker 2: how it feels in your stomach. But for me, I'm
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  Speaker 2: just eating 90 minutes to two hours before I run.
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  Speaker 1: And then I'm beginning.
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  Speaker 2: And my fueling strategy over the last few years has
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  Speaker 2: basically been fuel every 5K. The gels have differed over time.
• 10:22
  Speaker 2: Over the last years, I've gone through a stint with UCAN.
• 10:26
  Speaker 2: I've done Morton. I believe in Sydney, I did Honey
• 10:30
  Speaker 2: Stinger gels. But again, the training is where you try
• 10:33
  Speaker 2: all of this stuff. And that's my biggest piece of
• 10:35
  Speaker 2: encouragement and advice for you. Now, when it comes to
• 10:38
  Speaker 2: the bathroom stops, Everyone's different. I am a very lucky
• 10:42
  Speaker 2: human in that I have only in 16 marathons used
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  Speaker 2: the restroom once during a race to pee. And I
• 10:53
  Speaker 2: did have to go a bit off course. So I
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  Speaker 2: think I probably added a few minutes to my time
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  Speaker 2: as well. You know your body. You know how it works.
• 11:02
  Speaker 2: I would say that that's just kind of part of
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  Speaker 2: the game. Yeah. I don't really have a piece of
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  Speaker 2: advice on how to make that not happen for you.
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  Speaker 2: I would also, at the very least, recommend that you
• 11:17
  Speaker 2: figure out what you should be intaking during your race.
• 11:22
  Speaker 1: So what your fluid.
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  Speaker 2: Loss rate is and make sure that you are consuming
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  Speaker 2: enough to replenish what you need.
• 11:30
  Speaker 1: You may be.
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  Speaker 2: over-consuming and that could be contributing to how often you
• 11:36
  Speaker 2: need to use the restroom. So perhaps figure out what
• 11:42
  Speaker 2: that fluid loss is. And I'll put some resources in
• 11:44
  Speaker 2: the show notes that can help you do that sort
• 11:47
  Speaker 2: of analysis on your own. And in that way, then
• 11:51
  Speaker 2: you can at least make sure you're not overdoing it.
• 11:55
  Speaker 1: But it's just kind of the name of the game.
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  Speaker 2: I would say also, perhaps a tidbit of advice is
• 12:00
  Speaker 2: do a little bit of research on what the bathroom
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  Speaker 2: situation looks like on the course. Usually you can find
• 12:06
  Speaker 2: out where there might be the closest restrooms on your
• 12:11
  Speaker 2: specific route. Some of them will be a little bit
• 12:14
  Speaker 2: farther away from others, and that should be outlined in
• 12:16
  Speaker 2: the course map. And so you can kind of plan
• 12:19
  Speaker 2: around that to the best of your ability.
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  Speaker 1: I hope this helps. I know it's frustrating.
• 12:23
  Speaker 2: I know you don't want to add unnecessary time onto
• 12:27
  Speaker 2: your race, but at the end of the day, it's
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  Speaker 2: a necessity and you just got to do the best
• 12:32
  Speaker 2: you can with what you have. And in the process,
• 12:34
  Speaker 2: don't forget to have fun. I'm always looking for your
• 12:37
  Speaker 2: listener questions.
• 12:39
  Speaker 1: So come at me. I'm here for you.
• 12:40
  Speaker 2: You can DM me over on social. It's over at
• 12:42
  Speaker 2: Emily body at hurdle podcast. And of course, always shoot
• 12:46
  Speaker 2: us an email over at hello at hurdle.us. With that,
• 12:52
  Speaker 2: another hurdle conquered. Catch you guys next time.