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5-MINUTE FRIDAY: On Breaking Things Up Into Little Doables · Hurdle with Emily Abbate

• 0:21
  Speaker 1: Hey, everybody, Emily Abadi here coming to you from the
• 0:24
  Speaker 1: Age studio. You are listening to this week's installment of
• 0:28
  Speaker 1: five Minute Friday from Hurdle. This week, I want to
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  Speaker 1: talk about breaking things in too little doables. And what
• 0:37
  Speaker 1: got me thinking about this was my workout this morning.
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  Speaker 1: I had set out to do a run that was
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  Speaker 1: going to be broken up into three segments, so to speak.
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  Speaker 1: So you started with your warm up, then you had
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  Speaker 1: the bulk of the workout, then you had the cool down.
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  Speaker 2: The bulk of the workout was meant to be.
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  Speaker 1: Three differents, running two miles, then one mile, then a
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  Speaker 1: half mile, and resting about I think it was two
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  Speaker 1: minutes between each segment. And I was in the middle
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  Speaker 1: of the first set, the first two mile block and
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  Speaker 1: approaching the one mile mark when I kind of did
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  Speaker 1: this gut check. And this happens from time to time
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  Speaker 1: during a workout where I'm like, either I'm just not
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  Speaker 1: feeling this, or you know, I start to play some
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  Speaker 1: mental gymnastics. Sometimes I can work through the mental gymnastics,
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  Speaker 1: but other times I just have to listen to my
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  Speaker 1: gut and call it for what it was. And I
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  Speaker 1: felt as though during my morning effort at that point
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  Speaker 1: about to approach the one mile mark that I would
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  Speaker 1: be better for breaking this one up into smaller little doables,
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  Speaker 1: and so without shame or guilt or whatever, I just
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  Speaker 1: decided to do it.
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  Speaker 2: So rather than the proposed.
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  Speaker 1: As I might say, RX, I did one mile, I
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  Speaker 1: took a ninety second break. I did another mile, I
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  Speaker 1: took a ninety second break. Then I did three repeats
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  Speaker 1: of a half mile with sixty seconds in between each.
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  Speaker 1: And although it wasn't what I started out intending to do,
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  Speaker 1: it felt really good to still go out there and
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  Speaker 1: get the same training stimulus for the most part, really
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  Speaker 1: work through some of the mental hurdles that I was approaching,
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  Speaker 1: being like, I don't know if this is my day.
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  Speaker 2: I don't know if I can do this and stay
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  Speaker 2: the course.
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  Speaker 1: You know, there are so many times in life where
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  Speaker 1: we hope that things are going to be one way
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  Speaker 1: and they end up another, and so many times, especially
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  Speaker 1: when it comes to activity, that we want to push
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  Speaker 1: through or we want to keep going. But there's no
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  Speaker 1: shame in listening to your body, in getting to this
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  Speaker 1: place where you accept the facts.
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  Speaker 2: For what they are.
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  Speaker 1: I had done a little bit of speedwork yesterday and
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  Speaker 1: totally forgot that I had committed to doing this effort
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  Speaker 1: today as well, And in doing that, I.
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  Speaker 2: Definitely stretched myself a little bit thin.
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  Speaker 1: So I had to get honest and I had to
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  Speaker 1: get realistic, and ultimately I would say that I'm better
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  Speaker 1: for that. It can be really frustrating again when things
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  Speaker 1: don't go as you'd hoped, but through the hurdles intention there,
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  Speaker 1: we have the opportunity to pivot and to be better
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  Speaker 1: for how we move through those not exactly ideal moments
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  Speaker 1: on the quest to just writing our story every single day.
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  Speaker 2: And so my story was a little bit different.
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  Speaker 1: But tomorrow it's a new day, a new chance to
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  Speaker 1: frame my perspective and a new chance to keep pushing
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  Speaker 1: forward doing the best.
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  Speaker 2: I can with what I actually have.
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  Speaker 1: So my prompt for you this week, what is something
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  Speaker 1: that you're trying to tackle right now that you could
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  Speaker 1: benefit from breaking up into little doables. Maybe it's your
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  Speaker 1: to do list, Maybe it's being realistic about cleaning your home. Goodness,
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  Speaker 1: that's something I have to do right now, picking one
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  Speaker 1: area at a time instead of looking at the whole thing.
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  Speaker 1: And it's some Again, the prompt, what is one thing
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  Speaker 1: in your life right now that maybe you could benefit
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  Speaker 1: from breaking up in to little doables and have a
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  Speaker 1: little bit of grace with yourself.
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  Speaker 2: And now a listener question.
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  Speaker 3: Hello, I am new to your podcast and I absolutely
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  Speaker 3: love it. I recently have been getting into running again
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  Speaker 3: after like eight year hiatus, but i just signed up
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  Speaker 3: for my first ever marathon, and I'm curious on your
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  Speaker 3: thoughts of whether you should be rotating shoes, having different
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  Speaker 3: types of shoes shoes for certain training as you prepare
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  Speaker 3: for the marathon. I currently only have one running shoe
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  Speaker 3: that I wear, but I'm looking into other options. So yeah,
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  Speaker 3: I'd love all your thoughts and thanks so much. I
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  Speaker 3: love this community and happy to be here.
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  Speaker 2: I love new hurdlers. Thanks for listening.
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  Speaker 1: I feel like this question was an appropriate way to
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  Speaker 1: round out a week filled with lots of running content.
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  Speaker 1: I have answered questions like this in the past on
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  Speaker 1: five Minute Friday, but feel like it's an important topic
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  Speaker 1: because your feet are worthy of protecting.
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  Speaker 2: Now here's the deal.
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  Speaker 1: If you are training for your first marathon, there is
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  Speaker 1: absolutely no need to go super crazy with incorporating all
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  Speaker 1: different types of workouts into your training program. The first
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  Speaker 1: beginner marathon training program I ever did was literally just
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  Speaker 1: varying mileage amounts of base pace throughout.
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  Speaker 2: I think I ran maybe.
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  Speaker 1: Four maybe five days a week, but I'm pretty sure
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  Speaker 1: four days a week. Now I say there's no need
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  Speaker 1: to incorporate these different types of workouts because a lot
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  Speaker 1: of the time runners who are incorporating these workouts into
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  Speaker 1: the mix, they're doing it too perhaps get faster, so
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  Speaker 1: to speak. If your goal is simply to finish, the
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  Speaker 1: benefit to incorporating a diverse set of workouts into your
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  Speaker 1: schedule really could just be the fun of mixing things
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  Speaker 1: up the aspect of staving off boredom. But in terms
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  Speaker 1: of whether or not you need to, well, no, you
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  Speaker 1: don't necessarily need to. With that said, as I progressed
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  Speaker 1: in my running journey, I started to incorporate the different
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  Speaker 1: types of workouts into my training plans. So that can
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  Speaker 1: include track or or interval training. It can include tempo
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  Speaker 1: of course, long runs, and all of the different types
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  Speaker 1: from beginner to advanced training programs, base pace, recovery.
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  Speaker 2: All of that jazz.
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  Speaker 1: Now for the different types of runs, that is when
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  Speaker 1: you lean into different types of sneakers. So that being said,
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  Speaker 1: if you're going to tackle a track workout, you may,
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  Speaker 1: excuse me, want something that's lighter and doesn't need or
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  Speaker 1: require as much cushioning as something you may lean into
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  Speaker 1: for a long run. Where you're going to be on
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  Speaker 1: your feet for a lot longer amount of time, your
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  Speaker 1: feet may swell a little bit more, which also brings
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  Speaker 1: up a really important point. Your feet tend to swell
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  Speaker 1: as you run. Think about your foot repetitively hitting the ground.
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  Speaker 1: It makes sense, and so typically speaking, your running sneakers
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  Speaker 1: will be at least a half size larger than your
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  Speaker 1: street shoe size. Some people even run a full size
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  Speaker 1: or more depending on their foot. A really great thing
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  Speaker 1: that you can do is head on over to a
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  Speaker 1: local run specialty store. They will be more than be
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  Speaker 1: to fit you. They'll also throw you on a treadmill
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  Speaker 1: to take a look at your gate and how your
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  Speaker 1: foot is hitting the ground as you run. There are
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  Speaker 1: different sneakers that are made for different gates and different
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  Speaker 1: foot types, but the most important thing in science says this.
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  Speaker 1: Researchers have found that the comfort in a sneaker is
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  Speaker 1: the most important thing to stave off injuries.
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  Speaker 2: So although you may be someone who pronates or stupinates.
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  Speaker 1: If you find a neutral sneaker that feels really good
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  Speaker 1: for your body and really great on your foot, that
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  Speaker 1: comfort level is even more important. So yes, different types
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  Speaker 1: of sneakers for different efforts. Definitely take a look at
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  Speaker 1: the roundup that I'm going to put in the show
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  Speaker 1: notes here that lists a bunch of my favorite sneakers
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  Speaker 1: from the Weekly Hurdle newsletter.
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  Speaker 2: I put this list out not all that long ago.
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  Speaker 2: I believe it was in the last.
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  Speaker 1: Year, so check out some of my go tos there forever,
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  Speaker 1: from base pace to long runs, I have got you covered.
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  Speaker 1: The other thing I want to note here is that
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  Speaker 1: generally speaking, a regular pair of sneakers ie not a
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  Speaker 1: super shoe so to speak, will be good for between
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  Speaker 1: two hundred and fifty to four.
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  Speaker 2: Hundred miles, depending on the runner.
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  Speaker 1: So a really helpful thing that you can do is
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  Speaker 1: pay attention to how they feel, and if it doesn't
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  Speaker 1: feel like it's giving you that same energy return that
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  Speaker 1: same spring, it may be time to swap out your
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  Speaker 1: sneakers for a new pair, and swapping back and forth
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  Speaker 1: between two pairs regularly can help minimize that wear time. Also,
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  Speaker 1: you can always look at the bottom of your shoes,
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  Speaker 1: the soles of your shoes, the inside heel, perhaps the
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  Speaker 1: toe for extreme signs of wear, because if you see
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  Speaker 1: a lot of that, then that's a pretty solid.
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  Speaker 2: Indicator that it's time for a new pair sneakers. I
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  Speaker 2: am putting out a.
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  Speaker 1: Call for more listener questions, So if you have one,
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  Speaker 1: especially st that's not running related, I want to hear
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  Speaker 1: your questions. I want to answer them on the show.
• 10:05
  Speaker 1: Do me this huge favor. Really, it would mean the
• 10:07
  Speaker 1: world to me. The link to leave me one is
• 10:10
  Speaker 1: in the show notes. I need them, I want them.
• 10:14
  Speaker 1: I want to help you, so click on over and
• 10:17
  Speaker 1: leave me a voice message. Make sure you're following along
• 10:19
  Speaker 1: with Hurdle over at Hurdle Podcast. I am over at
• 10:22
  Speaker 1: Emily a Body and I plugged the weekly Hurdle newsletter,
• 10:25
  Speaker 1: but make sure you're subscribed to over there. The link
• 10:26
  Speaker 1: to do that as well also in the show notes.
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  Speaker 1: That's it for this week, another hurdle conquered. Catch you
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  Speaker 1: guys next time.