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5-MINUTE FRIDAY: Accountability Buddies, #FTW! · Hurdle with Emily Abbate

• 0:19
  Speaker 1: Hey, everybody, Emily Badi here. You are listening to five
• 0:23
  Speaker 1: minute Friday from Hurdle. What a week, obviously, man, you
• 0:29
  Speaker 1: can hear it in my voice. I have been NonStop
• 0:32
  Speaker 1: this week and I'm so happy to albeit temporarily, be
• 0:38
  Speaker 1: back in Brooklyn before heading down to DC to cap
• 0:42
  Speaker 1: off a wild, wild seven days.
• 0:46
  Speaker 2: It started in Boston.
• 0:48
  Speaker 1: I then went to San Francisco and Cooper Tino to
• 0:52
  Speaker 1: Apple Park, and then on Friday this afternoon, if you're
• 0:57
  Speaker 1: listening to this in real time, I'm head down to
• 1:00
  Speaker 1: DC to host a conversation for every Woman's Marathon. We
• 1:04
  Speaker 1: are premiering a documentary this weekend at the DC Film Fest,
• 1:08
  Speaker 1: and if your local to the area and you want
• 1:10
  Speaker 1: to come run with us on Saturday, April twenty sixth,
• 1:15
  Speaker 1: The information is in the show notes. So let's got
• 1:20
  Speaker 1: Oh my goodness, I'm so discombobulated. I feel like my
• 1:23
  Speaker 1: head is in all of these separate cities simultaneously right now.
• 1:28
  Speaker 1: When I tell you I did not want to do
• 1:30
  Speaker 1: the run that I had to do or that was
• 1:31
  Speaker 1: on my training plan on Thursday, that is the biggest understatement.
• 1:37
  Speaker 1: My body is tired. I am tired, but.
• 1:39
  Speaker 2: I knew that I.
• 1:42
  Speaker 1: Didn't want to do it in the moment, but I
• 1:44
  Speaker 1: knew my future self would be happy if I did.
• 1:47
  Speaker 1: And so I went downstairs in the hotel on Thursday
• 1:52
  Speaker 1: morning and could not have been more excited to see
• 1:58
  Speaker 1: my buddy Joan Samuelson. So, for those of you who
• 2:01
  Speaker 1: don't know Jonie, she is the first woman to ever
• 2:06
  Speaker 1: win gold in the Olympic Marathon. She ran the inaugural
• 2:11
  Speaker 1: Woman's Olympic Marathon in nineteen eighty four in Los Angeles.
• 2:15
  Speaker 1: We met at the top of twenty twenty four when
• 2:18
  Speaker 1: I actually sat down with her for the show.
• 2:21
  Speaker 2: A link that episode in the show notes.
• 2:23
  Speaker 1: And so since then we have continuously run into each
• 2:27
  Speaker 1: other all around the world. We both ran in Tokyo
• 2:30
  Speaker 1: last year, and then ran into each other again in
• 2:34
  Speaker 1: Los Angeles, and then again in New York and so
• 2:37
  Speaker 1: many times. So now we have this running joke that
• 2:41
  Speaker 1: wherever I go, I will see Joni there. We actually
• 2:44
  Speaker 1: also saw one another at the top of the week
• 2:47
  Speaker 1: in Boston, and so I did not know that Jonie
• 2:50
  Speaker 1: would also be in town for Apple's global closure rings day.
• 2:55
  Speaker 2: She went to campus yesterday.
• 2:58
  Speaker 1: I'm like trying to get my straight here to talk
• 3:01
  Speaker 1: to employees, and so I was elated to see her
• 3:05
  Speaker 1: in the lobby yesterday morning.
• 3:06
  Speaker 2: Unexpectedly, she looked at me.
• 3:08
  Speaker 1: I was dressed to go for this run that I
• 3:10
  Speaker 1: wasn't super stoked to go on, and she said, are
• 3:12
  Speaker 1: you willing to wait five minutes?
• 3:14
  Speaker 2: And I said absolutely, So she went up and changed.
• 3:19
  Speaker 1: We went out for this run, and it is so
• 3:22
  Speaker 1: amazing what happens when you have an accountability partner. When
• 3:28
  Speaker 1: I reiterate, I wasn't looking forward to this run, and
• 3:30
  Speaker 1: it ended up being such a joy, and we went
• 3:34
  Speaker 1: for longer than I had even anticipated would be possible
• 3:40
  Speaker 1: for me. Thursday morning, we got into talking and Jonie
• 3:45
  Speaker 1: was telling me about the questions that she knew that
• 3:48
  Speaker 1: she would answer on this panel, highlighting some of her
• 3:51
  Speaker 1: favorite moments in her running career, and I was so
• 3:56
  Speaker 1: lost in the best of ways in our conversation, having
• 3:59
  Speaker 1: a pin moment thinking about how this career has enabled
• 4:05
  Speaker 1: and empowered me to cross paths with so many inspiring,
• 4:09
  Speaker 1: remarkable individuals. But more than that, on the buddy tip, truly,
• 4:15
  Speaker 1: when I tell you, maybe it's not in the moment,
• 4:17
  Speaker 1: so maybe you're not going to wake up in the
• 4:19
  Speaker 1: morning and every day you're going to meet someone to
• 4:22
  Speaker 1: get in your movement, that's totally fine. But do you
• 4:25
  Speaker 1: have people that you can talk about what's important to
• 4:28
  Speaker 1: you when it comes to your health. Do you have
• 4:31
  Speaker 1: someone that you can rap about your weekly workouts with,
• 4:35
  Speaker 1: or maybe you're nutrition with, or talking about your mental health,
• 4:39
  Speaker 1: whether that be a friend or a licensed professional. Right,
• 4:44
  Speaker 1: all of these different accountability buddies can be so important
• 4:49
  Speaker 1: on your health journey. And so yesterday on my journey,
• 4:53
  Speaker 1: I could not have been more grateful that it brought
• 4:57
  Speaker 1: me to Jonie and I I am sharing this with
• 5:01
  Speaker 1: you not just because admittedly soft flex, but also because
• 5:08
  Speaker 1: it is an opportunity, truly an opportunity for us to
• 5:12
  Speaker 1: lean on each other.
• 5:14
  Speaker 2: Every day.
• 5:14
  Speaker 1: You're not going to wake up feeling your brightest, shiniest,
• 5:17
  Speaker 1: most wonderful self, and that's okay, that's normal, that's to
• 5:22
  Speaker 1: be expected, and that is when we have that golden
• 5:26
  Speaker 1: chance to lean on our people. And so my question
• 5:31
  Speaker 1: for you this week is where can you bring someone
• 5:34
  Speaker 1: into the fold? How can you lean on your people
• 5:38
  Speaker 1: to go after something that you really want again, how
• 5:42
  Speaker 1: can you involve more people on your journey to living
• 5:47
  Speaker 1: your healthiest, happiest, most motivated life. And now a listener question.
• 5:53
  Speaker 2: Hi, Emily.
• 5:54
  Speaker 1: My name is Ruth, and I'm a longtime listener of
• 5:56
  Speaker 1: the show. I'm a beginner runner and I recently started
• 6:00
  Speaker 1: training for a five K. I'm reaching out because I'm
• 6:02
  Speaker 1: frustrated that my pace is not improving as fast as
• 6:05
  Speaker 1: I want it to be. I apologize if you've already
• 6:07
  Speaker 1: covered this in a previous podcast episode, but I'm curious
• 6:11
  Speaker 1: to know what determines how much your pace improves. Is
• 6:15
  Speaker 1: it mileage on your feet and durance level strength training.
• 6:18
  Speaker 1: I appreciate any insights you have. Thank you for all
• 6:21
  Speaker 1: that you do, Ruth. So, Ruth, it sounds like you
• 6:25
  Speaker 1: have a pretty solid understanding of what the contributing factors
• 6:29
  Speaker 1: can be. All of those things that you just listed
• 6:32
  Speaker 1: can help improve timing when it comes to your speed.
• 6:37
  Speaker 1: So getting in more mileage obviously make sure that you're
• 6:41
  Speaker 1: following that Golden rule, which is no more than a
• 6:44
  Speaker 1: ten percent increase on overall weekly mileage week over week.
• 6:48
  Speaker 1: So if you're running three miles a week right now,
• 6:52
  Speaker 1: then you should not be running more than three point
• 6:54
  Speaker 1: three to three the next week, and then maybe three point. Okay,
• 6:58
  Speaker 1: my quick math is going to fail me in this moment,
• 7:00
  Speaker 1: but you get the picture. Strength training can also be
• 7:03
  Speaker 1: a major unlock for runners, mostly I would argue in
• 7:07
  Speaker 1: an injury prevention capacity, but also strengthening your posterior chain
• 7:12
  Speaker 1: is going to be majorly helpful since you are engaging
• 7:16
  Speaker 1: that muscle group on the move. And then, yes, speedwork helps.
• 7:21
  Speaker 1: If you want to become a faster runner, you need
• 7:24
  Speaker 1: to make sure that you're taking some time to run faster.
• 7:29
  Speaker 1: Right nothing changes if nothing changes. So I'm not saying
• 7:33
  Speaker 1: if you want to run a nine minute mile and
• 7:36
  Speaker 1: right now you run a ten minute mile, that you
• 7:38
  Speaker 1: should be only running nine minute miles all the time.
• 7:41
  Speaker 1: Absolutely not. But you will need to touch faster pieces
• 7:45
  Speaker 1: with an interval work which will then improve both your
• 7:49
  Speaker 1: running efficiency and running economy, which means greater cardiovascular efficiency.
• 7:56
  Speaker 1: Now I know when I say workouts that kid, that
• 7:58
  Speaker 1: bring about many questions. What are the different types of
• 8:01
  Speaker 1: workouts that I can do to better my speed? Things
• 8:04
  Speaker 1: like hill repeats, interval workouts, threshold sessions. All of this
• 8:08
  Speaker 1: can help, but it's most important that you reach out
• 8:11
  Speaker 1: to a coach one on one if you have any
• 8:14
  Speaker 1: specific goal in mind. I want to make sure that
• 8:16
  Speaker 1: you're getting the individualized advice that you need to go
• 8:20
  Speaker 1: after your big goals.
• 8:23
  Speaker 2: Last thing I'll say here is that just like.
• 8:25
  Speaker 1: You're not going to be running fast all the time,
• 8:26
  Speaker 1: in order to get faster, you also need to be
• 8:29
  Speaker 1: mindful about your easy runs, which means that you need
• 8:34
  Speaker 1: to take your foot off the gas a few times
• 8:36
  Speaker 1: a week. Right. You don't want to overdo it on
• 8:40
  Speaker 1: the days that you're really just supposed to be putting
• 8:42
  Speaker 1: in time on feet. Take your easy runs easy again.
• 8:48
  Speaker 1: I'll say that one more time, take your easy runs easy.
• 8:53
  Speaker 1: By taking it easy on the easy days, it'll allow
• 8:55
  Speaker 1: you to run hard on the days that you want
• 8:57
  Speaker 1: to run hard. You want to make sure that everyone
• 9:01
  Speaker 1: embraces the purpose that it's supposed to have. I hope
• 9:06
  Speaker 1: this helps be patient. Listen, I heard that phrase in there.
• 9:10
  Speaker 1: It's not happening as fast as I wanted to happen,
• 9:12
  Speaker 1: and more often than not, there's a reason for that.
• 9:15
  Speaker 1: So take a deep breath, let your shoulders relax, give
• 9:19
  Speaker 1: yourself a good pep talk. Remember you're the person that
• 9:21
  Speaker 1: talks to yourself the most in any given day. Be
• 9:25
  Speaker 1: proud of yourself just for getting out there, you know.
• 9:28
  Speaker 1: Make sure you're following along with hurdle over on social.
• 9:31
  Speaker 1: It's at Hurdle Podcast, I am over at Emily a
• 9:33
  Speaker 1: Body and with that, another hurdle conquered.
• 9:37
  Speaker 2: Catch you guys next time.