1 00:00:00,120 --> 00:00:02,600 This episode has been sponsored by a generation. 2 00:00:02,600 --> 00:00:05,640 You can more about our sponsor later on in the show. 3 00:00:05,960 --> 00:00:09,080 You're listening to episode of 198 of the Marathon Running 4 00:00:09,080 --> 00:00:11,320 podcast. In this episode, we're going to 5 00:00:11,320 --> 00:00:14,080 talk about coming back from. Setbacks. 6 00:00:21,640 --> 00:00:23,560 This is the. Marathon Running Podcast by 7 00:00:23,560 --> 00:00:25,400 Letty and Ryan from We Got The Runs. 8 00:00:25,800 --> 00:00:28,680 Join us in our running community for weekly content that is 9 00:00:28,680 --> 00:00:32,520 motivational, educational and inspirational, and that the 10 00:00:32,520 --> 00:00:35,320 Marathon Running Podcast take you from the starting line to 11 00:00:35,320 --> 00:00:45,280 the finish line and beyond. Hey, runners, and welcome to 12 00:00:45,280 --> 00:00:48,160 episode 198. I'm your host, Letty. 13 00:00:48,480 --> 00:00:51,240 My name is Ryan. And we are here again on a 14 00:00:51,240 --> 00:00:53,760 Monday when this episode. Comes out. 15 00:00:54,360 --> 00:00:56,320 I'll be actually in the airplane. 16 00:00:57,400 --> 00:01:01,080 Yeah, so your computer is actually open to a page right 17 00:01:01,080 --> 00:01:04,519 now that says Tokyo. Yes, that's where I'll be flying 18 00:01:04,519 --> 00:01:07,600 back from at the very time this podcast airs. 19 00:01:07,720 --> 00:01:10,280 How did Tokyo Marathon go? Well. 20 00:01:10,280 --> 00:01:14,400 Future lady doesn't know I did get sick a couple weeks before 21 00:01:14,400 --> 00:01:15,840 Tokyo. I think I had the flu. 22 00:01:15,840 --> 00:01:19,040 It really hit me hard. I couldn't do any running, so I 23 00:01:19,040 --> 00:01:23,520 literally went from running 80 miles a week to I think 14, 24 00:01:24,240 --> 00:01:27,120 which they say reduce your mileage by 25%. 25 00:01:27,440 --> 00:01:29,080 I took that to a whole new level. 26 00:01:29,200 --> 00:01:31,640 You did? And reduced it to 25%. 27 00:01:31,640 --> 00:01:33,040 Not even. But at least you're feeling 28 00:01:33,040 --> 00:01:36,240 better now, so maybe it'll still pay off and you'll do OK in the 29 00:01:36,400 --> 00:01:38,120 marathon. Well, that's the big hope, 30 00:01:38,120 --> 00:01:40,560 right? Because otherwise this will just 31 00:01:40,560 --> 00:01:43,600 be another set back to come back from. 32 00:01:45,520 --> 00:01:48,840 That lead into today's podcast. Which was very smoothly done, 33 00:01:49,000 --> 00:01:51,480 yeah. So today we are gonna be talking 34 00:01:51,480 --> 00:01:54,520 to Carlette Keys. He's an Instagram influencer, 35 00:01:54,760 --> 00:02:00,360 super nice, super awesome, and always posts very motivational 36 00:02:00,720 --> 00:02:06,040 videos and shares her story and does not stop by sharing only 37 00:02:06,040 --> 00:02:08,840 the positive things, I think. Which, you know, that makes her 38 00:02:08,840 --> 00:02:12,400 so relatable to all of us. En espanol Tavian. 39 00:02:12,960 --> 00:02:15,120 Yes, this episode will be available in Spanish. 40 00:02:15,120 --> 00:02:17,040 I'm gonna have that one drop on Friday. 41 00:02:17,320 --> 00:02:19,200 So this will come up Monday and then Friday. 42 00:02:19,200 --> 00:02:22,480 After that, you'll have the Spanish version where Ryan will 43 00:02:22,480 --> 00:02:27,120 be participating too, right? No, I say like 4 words that all 44 00:02:27,120 --> 00:02:30,320 of them that I know, yeah. So it's a very interesting 45 00:02:30,320 --> 00:02:34,240 subject because all of us have that happen all the time, right? 46 00:02:34,400 --> 00:02:37,240 Talking in Spanish. No setbacks, well, I guess. 47 00:02:37,240 --> 00:02:40,760 Yeah, setbacks. Yeah, everyone has setbacks and 48 00:02:40,760 --> 00:02:44,800 so I think it's good to like kind of learn what what you can 49 00:02:44,800 --> 00:02:47,200 do to overcome them. Exactly. 50 00:02:47,200 --> 00:02:48,560 So that's what we're going to hop into. 51 00:02:48,680 --> 00:02:50,960 Without further ado. We're now going to play our 52 00:02:50,960 --> 00:02:53,320 episode from comebacks to set back. 53 00:02:53,440 --> 00:02:56,080 We're now going to play our episode from setbacks to 54 00:02:56,080 --> 00:02:59,360 comebacks. All right. 55 00:02:59,360 --> 00:03:02,360 I'm on here with Carlette keys. Carlette, thank you so much for 56 00:03:02,360 --> 00:03:05,040 joining me today. Oh, thank you for inviting me. 57 00:03:05,600 --> 00:03:08,000 Yes. So let's start with introducing 58 00:03:08,000 --> 00:03:10,320 you a little bit to our audience, to the listeners that 59 00:03:10,320 --> 00:03:13,960 haven't seen your Instagram and your great videos, maybe tell us 60 00:03:13,960 --> 00:03:17,040 a little bit about your experience and how you ended up 61 00:03:17,040 --> 00:03:19,320 becoming a running coach and who you. 62 00:03:19,320 --> 00:03:22,360 Coach. Well, actually, I'm not a 63 00:03:23,120 --> 00:03:25,960 running coach per SE, I'm just a runner. 64 00:03:27,080 --> 00:03:32,360 So we created this, this group called Catlets Run Club. 65 00:03:33,080 --> 00:03:36,760 It all started because I used to do shake out runs or I still do 66 00:03:36,760 --> 00:03:41,160 shake out runs wherever I go if I, you know, I travel to Berlin 67 00:03:41,160 --> 00:03:44,560 for the marathon or New York City or Boston. 68 00:03:44,560 --> 00:03:47,200 And we always invite people to run together. 69 00:03:47,200 --> 00:03:50,960 So that's what I call my college run club because every time I 70 00:03:50,960 --> 00:03:54,320 invite people to Hey, are you in this place? 71 00:03:54,320 --> 00:03:56,040 Are you in London? Are you in Sydney? 72 00:03:56,080 --> 00:03:59,720 Are you Come wrong with me. So that's how Corlette's drunk 73 00:03:59,720 --> 00:04:04,400 club started. And then we decided that these 74 00:04:04,400 --> 00:04:07,640 people needed some, you know, the service of being coach 75 00:04:07,640 --> 00:04:12,160 because many of them approached me with you know, several, you 76 00:04:12,160 --> 00:04:16,880 know, questions of how I train to for a marathon and if I get 77 00:04:16,880 --> 00:04:20,200 injured what do I do. And and so that's how I got 78 00:04:20,200 --> 00:04:27,680 together with with a team of coaches Lundell, Benza and and 79 00:04:27,680 --> 00:04:32,400 Melissa who probably you've met also on on this running events 80 00:04:32,680 --> 00:04:36,800 and and Jess. And so we created this college 81 00:04:36,800 --> 00:04:40,920 drug club training program for people who wanted to not only 82 00:04:40,920 --> 00:04:44,240 join us for a run or to join us, you know, to run together in 83 00:04:44,240 --> 00:04:49,720 marathons, but also to train with us alongside with all the 84 00:04:49,720 --> 00:04:53,440 coaches who are also training for all these major races. 85 00:04:55,000 --> 00:04:58,040 That's amazing. So you have a roster of maybe 86 00:04:58,040 --> 00:05:00,520 5:00-ish coaches and you get together. 87 00:05:00,520 --> 00:05:02,880 How does it work? Do they contact you online and 88 00:05:02,880 --> 00:05:05,360 then they get connected with one that fits them? 89 00:05:05,360 --> 00:05:07,120 Or how do you guys filter through that? 90 00:05:07,400 --> 00:05:11,320 Oh no, no, we we every coach has a different style like for 91 00:05:11,320 --> 00:05:16,280 example Melissa is the one who's the brains behind the whole you 92 00:05:16,280 --> 00:05:19,880 know currently strong wrong club training program. 93 00:05:20,240 --> 00:05:25,280 And Coach Benza, he's, he's in charge of strength training for 94 00:05:25,280 --> 00:05:29,360 runners, jazz, she is a Yogi also. 95 00:05:30,040 --> 00:05:35,680 So she's more like the coach who helps you get all flexible and 96 00:05:35,680 --> 00:05:41,800 relax with yoga exercises. And we do actually live sessions 97 00:05:41,800 --> 00:05:48,280 with her and teach how to you know do all these yoga flows 98 00:05:48,280 --> 00:05:51,400 before going for a run or whenever your rest days 99 00:05:51,400 --> 00:05:54,520 etcetera. And Ben Londell, he's the one 100 00:05:54,520 --> 00:05:59,560 who designs all the training, running, you know, basically all 101 00:05:59,560 --> 00:06:01,880 the wrong workouts that we do every week. 102 00:06:03,320 --> 00:06:04,440 That's cool. That's cool. 103 00:06:04,440 --> 00:06:08,120 That sounds like a a good, healthy balance between everyone 104 00:06:08,160 --> 00:06:09,680 involved. So that's really good. 105 00:06:10,320 --> 00:06:14,120 And yeah, because of your Instagram and you sharing your 106 00:06:14,120 --> 00:06:18,000 story, we've learned that you've had a few setbacks yourself. 107 00:06:18,040 --> 00:06:21,160 And today the topic of this episode is going to be, you 108 00:06:21,160 --> 00:06:25,080 know, overcoming your setbacks to achieve the comeback. 109 00:06:25,440 --> 00:06:28,200 And I want to start with your personal experience. 110 00:06:28,200 --> 00:06:31,240 Can you tell us a little bit about what set setbacks you've 111 00:06:31,600 --> 00:06:35,600 experienced recently and how you managed to come back stronger? 112 00:06:36,400 --> 00:06:39,960 Oh, well, I've had so many of them already. 113 00:06:40,400 --> 00:06:43,840 And that's basically my page. That's what my page is about. 114 00:06:43,840 --> 00:06:48,000 It's basically, you know, helping others navigate the ups 115 00:06:48,000 --> 00:06:51,800 and downs of marathon training because many of us, probably 116 00:06:51,840 --> 00:06:54,800 yourself, I mean, have experienced set back student 117 00:06:54,800 --> 00:06:56,040 training. You know, when you're in the 118 00:06:56,040 --> 00:07:00,640 peak of your training cycle, suddenly you, you get injured, 119 00:07:00,640 --> 00:07:03,920 you know, your knees start failing or your hamstrings or 120 00:07:03,920 --> 00:07:07,160 you have a tendon Achilles or something is going to blow. 121 00:07:07,480 --> 00:07:10,320 And what do you do at the moment? 122 00:07:10,320 --> 00:07:13,160 Are you going to quit? Are you continue moving forward? 123 00:07:13,160 --> 00:07:16,200 And that's basically that what I've been doing all these five 124 00:07:16,200 --> 00:07:19,520 years. I've been running marathons, so 125 00:07:19,560 --> 00:07:24,080 it's just a tell of how I overcome all these circumstances 126 00:07:24,080 --> 00:07:28,800 and every single thing I've tried, you know, along the way 127 00:07:29,240 --> 00:07:34,360 from acupuncture, from chiropractor, also I've tried 128 00:07:35,200 --> 00:07:38,200 PRP injections. So everything that I've been 129 00:07:38,200 --> 00:07:42,080 going through, I I tell you know, my my followers, you know 130 00:07:42,080 --> 00:07:45,320 what, you know, if they work, if they work for me at the moment. 131 00:07:45,760 --> 00:07:49,520 And so I guess somehow my experience have helped others to 132 00:07:50,200 --> 00:07:53,880 keep hope, actually to continue moving forward. 133 00:07:54,160 --> 00:07:57,880 And yes, I do have any experiences like that, but I 134 00:07:57,880 --> 00:08:00,200 think the one that I can recall, it was very painful. 135 00:08:00,200 --> 00:08:07,280 It was Boston Marathon 2022. That was particularly painful 136 00:08:07,280 --> 00:08:11,640 because I was just coming from an injury two weeks before the 137 00:08:11,640 --> 00:08:13,720 race. You know how hard it is to 138 00:08:13,720 --> 00:08:17,040 qualify for Boston, and that's a race that you just don't say no, 139 00:08:17,320 --> 00:08:20,880 right? So it's sharp pain behind my 140 00:08:20,880 --> 00:08:23,120 knees. And turns out I had like a 141 00:08:23,120 --> 00:08:26,120 Baker's cysts and they were very, very painful. 142 00:08:26,480 --> 00:08:31,160 And so I I went to the doctor, they detected it and the study 143 00:08:31,160 --> 00:08:33,559 were going to extract them and they did. 144 00:08:33,559 --> 00:08:37,559 But they also put a lot of cortisone in both of my knees. 145 00:08:38,039 --> 00:08:42,520 And seven days to Boston Marathon, I was with my knees 146 00:08:42,520 --> 00:08:44,720 basically swollen from all the all the cortisone. 147 00:08:45,080 --> 00:08:50,120 And I went there thinking, well, this can go 5050, you know, 50% 148 00:08:50,160 --> 00:08:53,280 horrible, 50% great. So let's go for it. 149 00:08:53,760 --> 00:08:58,720 And it went completely bad and I was in pain during the whole 150 00:08:58,720 --> 00:09:02,760 race, but I finished. I still think about, you know, 151 00:09:03,680 --> 00:09:07,240 maybe I should have done it differently because the pain was 152 00:09:07,240 --> 00:09:11,640 unbearable and but you know, this is the, the type of 153 00:09:11,640 --> 00:09:14,200 experiences that you gain from going through them. 154 00:09:14,200 --> 00:09:17,520 You know, like after all these setbacks, I mean now you think 155 00:09:17,520 --> 00:09:23,280 twice about whenever your body says stop, don't do it, listen 156 00:09:23,280 --> 00:09:25,120 to it. Otherwise you're going to end it 157 00:09:25,120 --> 00:09:27,680 up like me. Because after that, I finished 158 00:09:27,680 --> 00:09:31,880 that race and I ended up in a wheelchair and and I couldn't 159 00:09:31,880 --> 00:09:35,320 walk straight for three months, let alone run. 160 00:09:35,680 --> 00:09:39,560 And it took me a while to go back to my, you know, to running 161 00:09:39,560 --> 00:09:42,520 and to training again. Wow, that's. 162 00:09:42,520 --> 00:09:45,000 I mean, yeah, it's just like you said, there's a lot of learning 163 00:09:45,000 --> 00:09:48,000 lessons to be had from these experiences because you make 164 00:09:48,000 --> 00:09:51,520 mistakes and then obviously, you know, we all want to power 165 00:09:51,520 --> 00:09:53,760 through stuff, but maybe it's not the best thing to do. 166 00:09:53,760 --> 00:09:57,800 So with that in mind, what strategies do you recommend to 167 00:09:57,800 --> 00:10:01,800 your athletes or friends that ask you when they have setbacks? 168 00:10:02,040 --> 00:10:04,520 What do you tell them how to approach it? 169 00:10:05,240 --> 00:10:09,440 Well, first of all, you have to believe and you know it can work 170 00:10:09,440 --> 00:10:12,520 both ways. I would say is that is in a 171 00:10:12,520 --> 00:10:14,360 positive way. When you believe that you can do 172 00:10:14,360 --> 00:10:18,640 something that's actually the drive that you have to achieve 173 00:10:18,640 --> 00:10:21,400 your goals, right. So when you believe that you can 174 00:10:21,440 --> 00:10:26,640 overcome something, I mean, I can tell you, you know, with my 175 00:10:26,640 --> 00:10:30,800 experience, yes, it can happen. You believe something. 176 00:10:30,800 --> 00:10:35,480 So, so, so, so, so strongly that you're going to, you know, 177 00:10:35,480 --> 00:10:38,640 overcome your adversities that you're going to overcome your 178 00:10:38,640 --> 00:10:41,480 injuries that you're going to actually get better or heal. 179 00:10:42,000 --> 00:10:46,840 I mean I would say probably 95% of the times is going to happen. 180 00:10:46,840 --> 00:10:51,000 So it's it's all mental. So I think that's the first step 181 00:10:51,000 --> 00:10:55,600 for for an athlete in that situation to to do, to help 182 00:10:55,600 --> 00:10:59,200 themselves to overcome the situation is that to believe in 183 00:10:59,200 --> 00:11:03,240 themselves 1st. And secondly, just to, I would 184 00:11:03,240 --> 00:11:08,320 say just strategize differently. I mean when you are in in when 185 00:11:08,320 --> 00:11:12,560 you face an obstacle like that, let's say an injury, you have to 186 00:11:12,840 --> 00:11:16,760 restrategize Okay, forget about the initial plan. 187 00:11:16,760 --> 00:11:19,960 The initial plan was to finish this marathon in what, 320, 188 00:11:20,120 --> 00:11:23,120 Okay, forget about that. Now the main thing here is 189 00:11:23,120 --> 00:11:25,080 trying to get to the start line healthy. 190 00:11:25,080 --> 00:11:28,440 So that's what I've done, I've done with my coaches, you know, 191 00:11:28,600 --> 00:11:31,520 over the years, whenever something happens, almost every 192 00:11:31,520 --> 00:11:35,000 marathon, always the same, I always re strategize like OK, I 193 00:11:35,080 --> 00:11:38,640 start thinking that I'm going to finish faster this race come 194 00:11:38,640 --> 00:11:42,760 along and never happens. You have to re strategize and 195 00:11:42,760 --> 00:11:45,280 think well what I don't want to happen. 196 00:11:45,280 --> 00:11:47,960 I don't want to be there suffering like I did last time. 197 00:11:49,120 --> 00:11:52,440 So that's you start working towards that goal, those new 198 00:11:52,440 --> 00:11:56,040 goals that you have to set, more realistic goals that you have to 199 00:11:56,040 --> 00:11:59,080 set for yourself so you can have a positive outcome. 200 00:12:00,960 --> 00:12:04,000 Another thing is just like relax and be patience. 201 00:12:04,000 --> 00:12:07,000 A lot of people get impatience whenever they feel like, oh, 202 00:12:07,080 --> 00:12:11,640 I've worked so hard to get this far and now this, I know 203 00:12:11,640 --> 00:12:14,320 everybody's going through the same problems. 204 00:12:14,320 --> 00:12:16,520 I mean, everybody's going through the same injuries and 205 00:12:16,520 --> 00:12:21,640 frustrations I'm talking about, but it could be something else. 206 00:12:21,640 --> 00:12:23,640 It could be like something happening in your family. 207 00:12:23,640 --> 00:12:25,800 Like for example, I just suffered a loss at the beginning 208 00:12:25,800 --> 00:12:28,600 of the year and I had to stop training because I just didn't 209 00:12:28,600 --> 00:12:31,480 feel like, you know, emotionally I was prepared to start 210 00:12:31,480 --> 00:12:36,040 training. So you have to you have to 1st 211 00:12:36,040 --> 00:12:39,480 think about your mental health in that situation. 212 00:12:39,480 --> 00:12:45,040 Like, you have to work a lot into being present, assimilate 213 00:12:45,040 --> 00:12:51,080 your new reality and think about how you can actually work 214 00:12:51,240 --> 00:12:56,120 towards your ultimate goal, which is finish that race or go 215 00:12:56,120 --> 00:12:58,560 to that, you know, marathon you've been dreaming on. 216 00:12:59,120 --> 00:13:02,360 And. And another way to do it is, for 217 00:13:02,360 --> 00:13:04,320 example, if you're trying to recover. 218 00:13:04,320 --> 00:13:08,520 I one thing I discover after this Boston Marathon is that 219 00:13:08,840 --> 00:13:12,600 many athletes forget to eat because they're not training. 220 00:13:12,600 --> 00:13:14,560 And they're like, oh, I don't need to eat as much. 221 00:13:15,280 --> 00:13:19,120 I mean, your body's going through some, you know, some 222 00:13:19,120 --> 00:13:24,600 stressful circumstances. I mean, you have to help him 223 00:13:24,600 --> 00:13:25,680 too. You have to nourish him. 224 00:13:25,680 --> 00:13:30,200 So I learned this from another a nutrition coach I had like two 225 00:13:30,200 --> 00:13:34,040 years ago. So yes, you have to eat, think 226 00:13:34,040 --> 00:13:37,360 about your body trying to get back to normal, and you have to 227 00:13:37,360 --> 00:13:40,360 nourish him as well. OK. 228 00:13:40,360 --> 00:13:44,040 So wow, that's a lot of tips and that's pretty wholesome, right? 229 00:13:44,040 --> 00:13:47,440 Because we don't just believe we can do something that's now out 230 00:13:47,440 --> 00:13:49,000 of our range. But I like that you talk about 231 00:13:49,000 --> 00:13:51,040 re strategizing and then resetting it. 232 00:13:51,560 --> 00:13:55,400 But then let's talk a little bit about the mental resilience and 233 00:13:55,400 --> 00:13:59,280 how does somebody get into that mindset because obviously when 234 00:13:59,280 --> 00:14:02,960 there is a set back, you're going to be very disappointed 235 00:14:02,960 --> 00:14:05,480 that whatever you had as a goal didn't happen. 236 00:14:05,480 --> 00:14:09,280 Do you have any tips for your athletes that helps them with 237 00:14:09,280 --> 00:14:12,120 that? Well, obviously mental 238 00:14:12,120 --> 00:14:15,440 resilience training is is crucial for athletes to bounce 239 00:14:15,440 --> 00:14:18,000 back from setbacks and overcome challenges. 240 00:14:18,000 --> 00:14:22,160 And I think what I was saying before is just the mindfulness 241 00:14:22,160 --> 00:14:25,760 and self-awareness of it. I mean it can help them 242 00:14:25,760 --> 00:14:28,680 recognize negative thoughts and patterns and reframe them into 243 00:14:28,680 --> 00:14:30,600 more positive and constructive thinking. 244 00:14:32,160 --> 00:14:35,560 And one thing to achieve this is like you have to do a lot of 245 00:14:35,560 --> 00:14:41,120 positive self talk, right? So you have to score yourself to 246 00:14:41,120 --> 00:14:44,480 replace that negative self tag talk with affirmations and 247 00:14:44,480 --> 00:14:47,400 motivational statements. Like for example, you have to 248 00:14:47,400 --> 00:14:54,240 start thinking, listen, you can either see this cup of water, 249 00:14:54,240 --> 00:14:57,840 you know, half full of half empty, and when you look at 250 00:14:57,840 --> 00:15:00,520 yourself see how far you've come. 251 00:15:00,520 --> 00:15:03,400 Like probably you think you're not enough right now you're 252 00:15:03,400 --> 00:15:08,160 you've been able to achieve this on your own and you can be. 253 00:15:08,320 --> 00:15:11,520 You're able to achieve even more if you continue, if you keep 254 00:15:11,520 --> 00:15:14,600 going. And I think, I think sleeping 255 00:15:14,600 --> 00:15:20,200 can help you a lot with this mental resilience and patience 256 00:15:20,200 --> 00:15:21,920 with yourself. Sometimes we tend to be so 257 00:15:21,920 --> 00:15:26,920 stressed about you know trying to get our workouts done and you 258 00:15:27,040 --> 00:15:30,680 or whenever we can finish a workout or we didn't hit those 259 00:15:30,680 --> 00:15:34,080 times that we wanted. I mean we we get so stressed 260 00:15:34,080 --> 00:15:35,920 about it. I mean you have you have to 261 00:15:35,960 --> 00:15:39,400 control your body and trust most of this is mental. 262 00:15:39,400 --> 00:15:42,760 I mean we keep saying this all the time. 90% of you know 263 00:15:43,160 --> 00:15:45,880 training for a marathon is is is mental. 264 00:15:46,000 --> 00:15:47,680 Yeah, no, I I definitely like that. 265 00:15:50,600 --> 00:15:53,520 At this time, we want to thank our sponsor You can Are you 266 00:15:53,520 --> 00:15:56,640 tired of a spike and crash and GI distress that comes? 267 00:15:56,640 --> 00:16:00,000 With the sugar based. 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So head over to youcan.co/MRP 288 00:17:04,640 --> 00:17:08,240 which by the way stands for Marathon Running Podcast to 289 00:17:08,240 --> 00:17:10,560 claim this offer and get your free samples. 290 00:17:10,960 --> 00:17:14,880 If you are already using you can and you want that 20% discount, 291 00:17:15,079 --> 00:17:19,960 you can just go to youcan.co and save those 20 percents with code 292 00:17:20,000 --> 00:17:23,440 MRP. We're also having all this 293 00:17:23,440 --> 00:17:25,240 LinkedIn, our show Notes, and now. 294 00:17:25,240 --> 00:17:30,800 Back to the show, you're speaking about patient a little 295 00:17:30,800 --> 00:17:33,200 bit, right? But being patient is super hard 296 00:17:33,200 --> 00:17:35,400 when you know you're running out of time. 297 00:17:35,400 --> 00:17:39,200 You have 8 weeks left before the marathon and you're experiencing 298 00:17:39,200 --> 00:17:40,960 knee pain and you've reframed the goal. 299 00:17:40,960 --> 00:17:44,880 But maybe you can speak to us a little bit in regards to 300 00:17:44,880 --> 00:17:47,840 patience and persistence and how that plays into that. 301 00:17:50,880 --> 00:17:53,240 Jesus. Yeah, it's it's hard. 302 00:17:53,240 --> 00:17:56,920 It's hard to be patient when you see results so fast at the 303 00:17:56,920 --> 00:18:00,480 beginning, right? So you say wow, I mean I've been 304 00:18:00,480 --> 00:18:04,440 getting this far and and that's why we get you know some 305 00:18:04,440 --> 00:18:06,240 patients with our results sometimes. 306 00:18:06,240 --> 00:18:11,920 But I mean it it's essential for you to progress through their 307 00:18:12,080 --> 00:18:14,400 you know training plans and gradually increasing male 308 00:18:14,400 --> 00:18:18,120 mileage and intensity to avoid overtraining and injuries and 309 00:18:18,120 --> 00:18:21,640 the patients allows us runners to trust the process and stay 310 00:18:21,640 --> 00:18:24,080 committed for the long term goals. 311 00:18:24,480 --> 00:18:30,280 And I guess for this it's just to trust yourself into and like 312 00:18:30,280 --> 00:18:36,880 we kept saying this trust the process is part of of you to to 313 00:18:36,880 --> 00:18:41,040 have the you know the availability of of of believing 314 00:18:41,040 --> 00:18:45,840 that you can do this and and your body is going to eventually 315 00:18:45,840 --> 00:18:49,080 you know everything is going to fall into place And if you're 316 00:18:49,080 --> 00:18:54,080 persistent and you know to to continue your goal and to 317 00:18:54,080 --> 00:18:57,680 overcome your setbacks and and navigate all these challenges 318 00:18:57,680 --> 00:19:01,760 and achieve comebacks and and and you know and and to get this 319 00:19:01,760 --> 00:19:06,320 success you're looking after. I mean it's it's just a matter 320 00:19:06,320 --> 00:19:08,960 of training your mind to into positive thinking. 321 00:19:08,960 --> 00:19:13,000 I think you can be visualized. A lot of people also practice 322 00:19:13,000 --> 00:19:15,680 this. You you have to learn to to kind 323 00:19:15,680 --> 00:19:20,160 of have a vision of yourself overcoming all the setbacks and 324 00:19:20,160 --> 00:19:23,440 and finally getting into that finish line. 325 00:19:23,440 --> 00:19:27,440 If we're talking about, you know, a raise, visualize 326 00:19:27,440 --> 00:19:30,760 yourself into, you know, running and using every muscle. 327 00:19:30,760 --> 00:19:34,160 Visualize yourself on finishing without pain. 328 00:19:34,240 --> 00:19:37,480 That's that's what I did when I was running my last Boston 329 00:19:37,480 --> 00:19:42,360 Marathon. I got PTSD from Boston 22 and 330 00:19:42,920 --> 00:19:48,560 when I qualified again for the the my third Boston Marathon, I 331 00:19:48,560 --> 00:19:51,160 was thinking to myself, I don't want to go through that again. 332 00:19:51,720 --> 00:19:57,640 And I had to do a lot of mental work for me to get to to the 333 00:19:57,640 --> 00:20:02,280 star line in Boston because I was freaking out. 334 00:20:02,280 --> 00:20:08,880 I was scared and it part of it for me to finally overcome that 335 00:20:08,880 --> 00:20:15,440 was just to work in my mental. State for the marathon and I 336 00:20:15,440 --> 00:20:19,600 visualize myself going through those hills, going through 337 00:20:19,600 --> 00:20:22,680 heartbreak hill and with no pain. 338 00:20:22,680 --> 00:20:25,720 Because what I was afraid of is feeling pain again, like the 339 00:20:25,720 --> 00:20:28,080 excruciating pain I felt the year before. 340 00:20:28,600 --> 00:20:33,840 So I think that the mind can, if you can work the mind to believe 341 00:20:33,840 --> 00:20:37,840 it, that believe that you can actually do whatever you want to 342 00:20:37,840 --> 00:20:42,720 do and and I think you have a, you can have a, you know much 343 00:20:42,720 --> 00:20:45,680 better experience with your race. 344 00:20:46,600 --> 00:20:48,960 Yeah. No, I like that you talk a lot 345 00:20:48,960 --> 00:20:51,880 about this mental training site because obviously that's 346 00:20:51,880 --> 00:20:53,840 something that we never see on any training plans. 347 00:20:54,040 --> 00:20:57,720 No training plan is out there yet because I'm sure somebody 348 00:20:57,720 --> 00:21:00,360 will do it eventually. That says, OK, it's Monday. 349 00:21:00,560 --> 00:21:03,040 On Monday you sit down for 5 minutes and you visual your 350 00:21:03,320 --> 00:21:06,160 visualize yourself running through the hills. 351 00:21:07,040 --> 00:21:09,760 So when you do that stuff, do. You do it every. 352 00:21:09,760 --> 00:21:12,600 Day and you set some time apart to do it and tell your athletes 353 00:21:12,600 --> 00:21:17,080 to do the positive self talk or how do you put that into your 354 00:21:17,080 --> 00:21:22,360 busy day? Well, yes. 355 00:21:22,440 --> 00:21:26,360 I started implementing this after I met somebody who works. 356 00:21:26,360 --> 00:21:29,640 I don't know if you've ever interviewed anybody about this, 357 00:21:29,640 --> 00:21:34,680 but somebody who works with energy, and he calls himself 358 00:21:34,680 --> 00:21:40,320 like an energy coach. So he helped me visualize that 359 00:21:40,760 --> 00:21:44,400 you know part of me that was afraid of not achieving in 360 00:21:44,400 --> 00:21:48,720 Boston so and he helped, he actually trained me for this to 361 00:21:48,720 --> 00:21:53,880 kind of like put my mind in the right place and visualize my 362 00:21:53,880 --> 00:21:57,120 injuries, visualize my my, my knees and I. 363 00:21:57,120 --> 00:21:59,840 It made a lot of difference. I mean if you're in the right 364 00:21:59,840 --> 00:22:04,800 state of mind during a race, I mean you can have a an amazing 365 00:22:04,800 --> 00:22:08,240 experience. And now I feel it was the, I 366 00:22:08,280 --> 00:22:12,600 mean I had so much fun in the last Boston, Iran because I was 367 00:22:12,600 --> 00:22:17,120 so free of all those fears and of those, you know, having a 368 00:22:17,120 --> 00:22:20,920 pain free experience. You know, once you're get rid of 369 00:22:20,920 --> 00:22:25,480 all that BSI mean and you set yourself free, you can have an 370 00:22:25,480 --> 00:22:28,440 amazing experience. Be it, you know, if if you want 371 00:22:28,440 --> 00:22:32,000 a fast marathon or if you want just a pain free marathon or 372 00:22:32,000 --> 00:22:36,000 just to have fun. Yeah, makes sense. 373 00:22:37,720 --> 00:22:40,920 OK. So with that, though, you are 374 00:22:41,080 --> 00:22:44,920 out there with your profile and everything, and I'm sure you 375 00:22:44,920 --> 00:22:48,640 feel an additional pressure of having to do well because 376 00:22:48,640 --> 00:22:50,640 everyone knows that. You train, you document your 377 00:22:50,640 --> 00:22:52,240 training. How do you deal with that 378 00:22:52,240 --> 00:22:55,360 outside pressure that you've been training for so many months 379 00:22:55,360 --> 00:22:57,840 for this marathon and then having the pressure of 380 00:22:57,840 --> 00:23:01,720 performing really well versus, you know, how this could really 381 00:23:01,720 --> 00:23:04,440 go sometimes because sometimes all the marathons just go South? 382 00:23:05,400 --> 00:23:10,320 Well, that's one thing also. Sometimes you just go there 383 00:23:10,520 --> 00:23:12,080 thinking, OK, you've trained so much. 384 00:23:12,080 --> 00:23:16,000 And I guess like I said before, it can go 5050. 385 00:23:16,000 --> 00:23:19,360 There's so many things of variables that can happen on a 386 00:23:19,360 --> 00:23:21,520 race, like for example, New York City. 387 00:23:22,280 --> 00:23:26,120 Not this year. Last year it was the hottest New 388 00:23:26,120 --> 00:23:30,840 York City to date, I believe. And I was there prepare. 389 00:23:30,840 --> 00:23:32,680 I was there strong. I was pain free. 390 00:23:32,680 --> 00:23:37,920 I was having fun. But the temps were at 75 and I 391 00:23:37,920 --> 00:23:44,280 knew that, but 75, we could have a horrible time, you know, doing 392 00:23:44,360 --> 00:23:46,840 all those breaches, running all those breaches because I have 393 00:23:46,840 --> 00:23:49,680 trained, you know, during the summers in New York City and 394 00:23:49,680 --> 00:23:54,280 it's yes, it's, it's terrible. So I guess in that moment you 395 00:23:54,280 --> 00:23:57,880 think there's a point in in your your running during that you 396 00:23:57,880 --> 00:24:01,800 have to decide, listen, this battle probably I'm going to 397 00:24:01,800 --> 00:24:03,800 lose anyway. So why don't you just try to 398 00:24:03,800 --> 00:24:06,040 have fun and just go with the flow? 399 00:24:06,920 --> 00:24:11,080 Many people went there to do some PRS and they were it. 400 00:24:11,080 --> 00:24:15,440 It went horrible for them. And I guess when you expect too 401 00:24:15,440 --> 00:24:21,560 much of A race and you put a lot of thought to it and you don't 402 00:24:21,600 --> 00:24:26,400 leave room for failure and remember failure being, you 403 00:24:26,400 --> 00:24:30,840 know, an opportunity for you to learn from that experience when 404 00:24:30,840 --> 00:24:34,480 you go there fearing failure, I mean, of course you have a lot 405 00:24:34,480 --> 00:24:36,600 of pressure on, you know, on yourself. 406 00:24:36,600 --> 00:24:40,480 And I think you have to be willing to accept that things 407 00:24:40,480 --> 00:24:43,480 can go wrong. And when you're at peace with 408 00:24:43,480 --> 00:24:45,960 that, I guess you can have a much better experience. 409 00:24:46,920 --> 00:24:49,440 I like that. That's really, you know, another 410 00:24:49,440 --> 00:24:52,280 little positive twist that you put on something. 411 00:24:52,760 --> 00:24:56,960 So, OK, so let's see, what about some common mistakes that you 412 00:24:56,960 --> 00:24:59,880 feel athletes make when they attempt to come back from a set 413 00:24:59,880 --> 00:25:01,720 back? And how can they avoid? 414 00:25:01,720 --> 00:25:04,800 Them Oh, I think I I mentioned this earlier. 415 00:25:06,560 --> 00:25:10,520 Yes, the nutrition factor. I didn't know if it was it could 416 00:25:10,520 --> 00:25:13,160 make a dent in your healing process. 417 00:25:13,160 --> 00:25:19,040 But yes, when you stop eating and we tend to do this, you know 418 00:25:19,040 --> 00:25:23,440 a part of healing is part is is is nurturing your your body. 419 00:25:23,760 --> 00:25:26,280 You have to eat as if you're training for a marathon. 420 00:25:26,280 --> 00:25:29,680 You have to put all the you know the proteins your muscles needs 421 00:25:29,680 --> 00:25:34,080 to recover. And so this is something that we 422 00:25:34,080 --> 00:25:37,240 tend to do to stop eating the way we're eating when we're 423 00:25:37,240 --> 00:25:41,600 training. So and also sleeping also is is 424 00:25:41,600 --> 00:25:45,400 part of regenerating. You know your your muscles, your 425 00:25:45,400 --> 00:25:48,480 tendons, everything. You know everything happens when 426 00:25:48,480 --> 00:25:50,960 you're sleeping, that's when your your body recharges. 427 00:25:51,400 --> 00:25:55,120 So I see many athletes, they complain that Oh my God, it's 428 00:25:55,120 --> 00:25:58,080 taking forever for me to heal. I don't think I can make it. 429 00:25:58,360 --> 00:26:02,280 It's like you get so impatient and you give your your body the 430 00:26:02,280 --> 00:26:04,800 proper care, like the basic needs. 431 00:26:05,200 --> 00:26:09,480 Yes, you give them acupuncture. You give your body a nice 432 00:26:09,480 --> 00:26:12,080 massage. But what about the base need? 433 00:26:13,160 --> 00:26:17,960 Like sleeping, like eating, like resting. 434 00:26:19,160 --> 00:26:22,280 There's many posts. I did, I think it was Chicago. 435 00:26:22,480 --> 00:26:25,040 Like I run Chicago was my PR ever. 436 00:26:25,560 --> 00:26:29,600 And I didn't run for the three weeks leading up to Chicago 437 00:26:29,600 --> 00:26:32,440 because I was recovering. Weeks later. 438 00:26:32,960 --> 00:26:36,440 I run without PR. I'm pain free. 439 00:26:37,440 --> 00:26:39,800 I mean, it seems like unthinkable because people, a 440 00:26:39,800 --> 00:26:41,960 lot, a lot of people think, oh, you know, I'm gonna lose my 441 00:26:41,960 --> 00:26:44,040 fitness. I have to keep running. 442 00:26:44,040 --> 00:26:45,880 No, no, no, no, no, no, no, no, no, no. 443 00:26:46,080 --> 00:26:50,080 Your body's telling you to stop. Then stop and you'll see. 444 00:26:50,160 --> 00:26:52,400 Your body can do wonders if you listen to it. 445 00:26:53,080 --> 00:26:56,000 You just have to trust and be patient and you'll come back 446 00:26:56,000 --> 00:26:58,440 stronger. And I've done this many times. 447 00:26:58,800 --> 00:27:00,760 Of course, I didn't know this at the beginning. 448 00:27:01,000 --> 00:27:03,680 I mean, it took me several marathons to finally figure it 449 00:27:03,680 --> 00:27:08,520 out, but that's why I keep sharing all these experiences, 450 00:27:08,520 --> 00:27:10,120 you know, in my page with people. 451 00:27:10,120 --> 00:27:12,320 It's like this. This actually happened to me. 452 00:27:12,320 --> 00:27:15,480 I mean, I didn't run for three weeks and I did APR in Chicago 453 00:27:15,760 --> 00:27:19,920 and I had, I didn't get injured. I was actually pain free. 454 00:27:20,240 --> 00:27:23,760 And it wasn't the most amazing experience I've had in Marathon. 455 00:27:24,760 --> 00:27:25,800 That's amazing. Yeah. 456 00:27:25,800 --> 00:27:29,680 I mean, another good tip, just listen to your body and then see 457 00:27:30,240 --> 00:27:33,480 how we can heal and and you know, listen to it when it comes 458 00:27:33,480 --> 00:27:35,920 to nutrition and everything. So that's really great. 459 00:27:35,920 --> 00:27:38,080 Thank you so much. And I guess my last question 460 00:27:38,080 --> 00:27:41,520 would be, I would love to hear what your definition is of 461 00:27:41,520 --> 00:27:43,360 success when it comes to running. 462 00:27:44,440 --> 00:27:45,400 Oh. Success. 463 00:27:45,400 --> 00:27:47,280 It's just having a good time, man. 464 00:27:47,280 --> 00:27:51,080 When you when you suffer in a race, that's that's that's 465 00:27:51,400 --> 00:27:53,120 that's like the worst thing you can do. 466 00:27:53,120 --> 00:27:57,640 Why are you running then? I mean, I I there's another 467 00:27:57,640 --> 00:28:00,760 creator, I I follow him. He's like if you're not smiling, 468 00:28:00,760 --> 00:28:04,200 you're doing it wrong. And that's why I keep smiling at 469 00:28:04,200 --> 00:28:06,080 all my races. I mean, if you're not having 470 00:28:06,080 --> 00:28:10,760 fun, why even bother, you know. So that's the definition of me 471 00:28:11,120 --> 00:28:14,120 for me to of success in a in a race. 472 00:28:14,120 --> 00:28:17,440 It's not PRS, It's not, you know, yeah, you can get and 473 00:28:17,440 --> 00:28:19,480 cross the finish line and be healthy. 474 00:28:19,480 --> 00:28:20,640 That's probably the second thing. 475 00:28:20,640 --> 00:28:25,000 I will think it's successful, you know, just to run a pain 476 00:28:25,000 --> 00:28:26,680 free marathon, that would be the second thing. 477 00:28:26,680 --> 00:28:29,160 But the first one is just to always have fun. 478 00:28:29,760 --> 00:28:32,160 And if you're not having fun, just stop it. 479 00:28:32,160 --> 00:28:34,320 I mean, do something else. Maybe this is not for you. 480 00:28:35,280 --> 00:28:37,280 Perfect. Thank you so much Carlette. 481 00:28:38,600 --> 00:28:44,200 Now thank you for inviting me. All right. 482 00:28:44,200 --> 00:28:46,960 Thank you, Carlette, for speaking with me. 483 00:28:46,960 --> 00:28:51,480 I really enjoyed learning from you and I love your mindset and 484 00:28:51,680 --> 00:28:54,320 positivity. And you know, that's what makes 485 00:28:54,320 --> 00:28:55,960 you so successful. With what you do. 486 00:28:55,960 --> 00:28:59,160 So thank you so much. Yeah, always good to have 487 00:28:59,680 --> 00:29:05,280 positive energy and good ideas. Yes, and hopefully I'll be 488 00:29:05,280 --> 00:29:09,080 bringing that to you guys as well next week with our race 489 00:29:09,080 --> 00:29:10,960 recap. Again, I don't know. 490 00:29:10,960 --> 00:29:13,760 I'm future recording this. I have no idea how the Tokyo 491 00:29:13,960 --> 00:29:17,680 marathon will have gone, but I'm sure I'll have a story to tell. 492 00:29:18,320 --> 00:29:20,440 Time prediction. Time prediction. 493 00:29:20,840 --> 00:29:24,720 Hopefully sub 325. I'm being more lenient now that 494 00:29:24,720 --> 00:29:28,640 I learned that as a master, my marathon times will be slowing 495 00:29:28,640 --> 00:29:32,920 down with age and I'm trying to gracefully accept that. 496 00:29:36,920 --> 00:29:38,400 I was so pressured. Thank you. 497 00:29:39,880 --> 00:29:43,000 So with that. Stay tuned for next week and. 498 00:29:43,000 --> 00:29:49,280 Have a good week already. Thanks for tuning in. 499 00:29:49,600 --> 00:29:52,400 For more information Ant Marathon running news, please 500 00:29:52,400 --> 00:29:56,240 head to www.marathonrunningpodcast.com 501 00:29:56,320 --> 00:30:11,840 and we'll be back next week. 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