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#516 The Power of Gratitude
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In Episode #516 of the 303 Endurance Podcast, we dive into the surprising power of gratitude and how it can transform your training, racing, and recovery. From practical tips to mental strategies, we’ll show you why giving thanks is more than a feel-good idea—it’s a performance enhancer. Plus, we’ve got announcements, our Ask A Coach segment on incorporating gratitude, the Get Gritty Tip for using gratitude in tough moments, the TriDot Workout of the Week, and a fun Turkey Trot Takedown!
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Transcript
Introduction to Gratitude in Training
00:00:22
Rich
Welcome to episode 516 of the 303 Endurance Podcast. We're your hosts, coaches Rich Soares, April Spilde and Lauren Brown. Thanks for joining us for the week of coaching questions, get gritty tips, some workout wisdom and a little fun. And as we head into Thanksgiving week,
00:00:37
Rich
We are talking about something that doesn't get a gel packet or a water bottle, but we might as well be the most powerful fuel that we can carry. It's gratitude. Today, we are going to explore how gratitude can transform your training, racing, and even your recovery from appreciating the early morning sunrise for a long run, being thankful for volunteers who hand you that cup of water at mile 20.
00:01:01
Rich
Gratitude isn't just a feel-good idea, it's a performance enhancer. So grab your pumpkin spice recovery shake and let's dive into why thanks can give you a stronger, happier life as an athlete. Here we go, guys. You guys ready to roll? April and Lawrence.
00:01:17
April
Gobble, gobble, Rich.
Thanksgiving and Gratitude
00:01:21
April
I am always grateful for the gobble, gobble, the Thanksgiving, all the things that come with this holiday. is it's It's so much fun to really think about what we're thankful for. So I love the theme of this podcast episode, and I'm excited to get in.
00:01:37
Lauren
Same. I am all about gratitude. it is a daily practice and I love when we can talk about it, be grateful together. i love bringing up being grateful for the volunteers on the race course because i literally am always when I'm racing like, thank you.
00:01:56
Lauren
Thank you. I'm so happy you're here. and And just for every aspect of everything that we get to do in this community. So I love it. I'm here for it.
00:02:08
Lauren
So I'm ready.
00:02:09
Rich
Love it. Let's roll. Let's roll. This is my favorite holiday. I think you know just because you know, the pressure's off. It's just, you know, family thankfulness football, you know, you know great.
00:02:20
April
mashed potatoes and gravy dinner rolls yeah
00:02:21
Lauren
No.
00:02:23
Rich
Yes.
00:02:23
Lauren
No.
00:02:24
Rich
I mean that, you know, double down on the mashed potatoes and
Sponsorship and Show Announcements
00:02:28
Rich
gravy.
00:02:28
Lauren
Thank you.
00:02:29
Rich
I love that. Let's give a shout out to our show sponsor, Vespa Power. Vespa Power Endurance helps you tap into so speed steady, clean energy so you can stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to metabo metabolize fat instead of glycogen or sugar as your fuel source. Vespa comes in three different products, the CV25, which is for athletes over 140 pounds, the junior for athletes under 140 pounds, and the concentrate, which is great that you could just take that and squeeze that into your water bottle with the other hydration that you might have.
00:03:08
Rich
Less sugar, higher performance, faster recovery. There is a link here in the show notes. And if you put the code in 303ENDURANCE20, you're going to get 20% off your order.
00:03:19
Rich
Hey, this is a great time to start loading up because, you know, we're going to be putting in some base miles here this offseason. So let's go.
00:03:27
April
I love that we talked about carving up with mashed potatoes and rolls and then right, right in the Vespa. Yeah, it was perfect.
00:03:37
Rich
Talking out of both sides of my mouth right here.
00:03:38
April
I know.
00:03:38
Rich
so
00:03:38
Lauren
No charge.
00:03:39
April
I love it. I love it. All right. In today's show, we've got a lot of great things to announce, which is going to share announcements and news. And then our ask a coach section is all about how we can incorporate the skill of gratitude into our training and racing.
00:03:57
April
Our get greedy tip is all about using gratitude to build resilience. It is absolutely a power move in our hard moments. so we're goingnna teach you how to do that. Then coach Lauren's going to be bringing our try not workout of the week, which is the five K AKA the Turkey trot infamous.
00:04:15
Lauren
Bye.
00:04:16
April
And that actually leads us into our fun segment tonight, which is our Turkey trot take
Celebrating Athletes and Community
00:04:21
April
down. So it's going to be a great show and I'm ready to jump into that pile of mashed potatoes, rich.
00:04:29
Rich
You know, I think, you know, the pile of mashed potatoes would be a really soft landing, but it would also be a great way to carb load if you are doing the Philadelphia Marathon this weekend.
00:04:42
Rich
In fact, actually, today was probably your really big car carb load day since the race is coming up this Sunday. And if... You know, the reason that we're bringing this up is you guys have heard one of our athletes.
00:04:56
Rich
He has, he he's been crushing it this year. Max Davidson did Lake Placid. Actually, he did Boulder 70.3 earlier this year. Then he did Lake Placid. He did the New York City Marathon just three weeks ago. He's getting ready to do the Philadelphia Marathon.
00:05:11
Rich
this weekend. So a huge shout out to Max and the 30,000 other athletes who are going to be out there on the course this weekend, going through Cedar city, old city, university city. And I don't even know how to pronounce that, but anyway, it's going to be a, hopefully it's going to be a great race, nice and cool. And we're hoping for another PR there. So good luck to everybody doing the Philadelphia marathon.
00:05:39
Rich
And, you know, for our listeners who are, you know a part of our Grit to Greatness team, we are really excited that you show up at our webinar every third Tuesday of the month.
00:05:51
Rich
If you have not yet attended one of our our webinars, we just did one this past week.
00:05:55
April
Thank
00:05:56
Rich
it was great. We did... your season strategy workshop, where we work through a number of topics, including a SWOT and how to do a SWOT analysis, how to set priorities for your season, how to pick your A-race, how to periodize your training season, especially your, your strength training.
00:06:15
Rich
Lots of great information. If you miss that, you can go back and you can watch that the recording of that webinar, either on our YouTube channel or on our website under the webinars tab.
00:06:27
Rich
We'll put a link here in the show notes so you can go back and find that if you want to. We'd love to have you attend. So follow us so you get our posts and you'll see that and and you'll be with us next time. Also, we would love for you to apply to be an ambassador with Grit to Greatness Endurance. We are still taking applications through the end of the month.
Coach Lauren's Triathlon Journey
00:06:48
Rich
Coach Lauren, how many how many applications do we have so far?
00:06:51
Lauren
Right now, last I checked, I'm going to say roughly 12, 13 applications for the ambassador program.
00:06:53
Rich
Roughly?
00:07:01
Lauren
haven't checked it in the last two, three days.
00:07:02
Rich
That's wonderful.
00:07:03
Lauren
So that could be, that could be changed by now. But I am going to say that for anybody who's listening, whether you are new to triathlon, you're You happened upon this podcast because you're curious about triathlon.
00:07:22
Lauren
This is the space where you get to be a part of a community. And i actually, i was just writing, I just mentioned, I was writing my blog post about my experience in Marbella. And in part of that, I talk about when I first started with triathlon and I felt a little lost. I felt a little lonely and I wasn't sure if it was the right thing for me. And finding community was the thing that really made me feel more motivated, more inspired, less scared of the journey. And I knew i was where I was supposed to be. So wherever you are right now, if you are
00:08:05
Lauren
Thinking about triathlon, if you're experienced in triathlon and you want to help other people feel motivated, excited for the journey, be a part of our team, help other people getting started. Or again, if you're just starting your journey, this is like the place you want to be because 2026 is our inaugural year and we are literally just getting started and and the best is yet to come. So check the link.
00:08:32
Lauren
Apply to join the team and I promise you will land in amazing hands.
00:08:38
Rich
That's awesome. and And wait, there's more. I mean, while you're there, subscribe to our Grit to Greatness newsletter. We have so much great information in that newsletter. And that newsletter is now going out to like 800 some odd people, April. Is that right?
00:08:53
April
Yeah, we are now at 865. Yeah, it is.
00:08:56
Rich
Wow, that's awesome. So yeah, be a part of be a part of our community.
00:08:58
April
yeah it is
00:09:01
Rich
come to you know Be a part of our ambassador program. That would be awesome. If not, just you know subscribe to our newsletter. Attend to our webinars. We would love to spend some time with you. And we have one more special announcement. And Coach Lauren, i you've just done something courageous. this Let's call it courageous maybe this this week.
00:09:21
Rich
Tell our audience what what you've signed up for.
00:09:26
Lauren
So I signed up for my first full distance Ironman, Lake Placid, July 19th. And I am super pumped because it's something I've wanted to do And i once
Ironman Lake Placid: Challenges and Choices
00:09:41
Lauren
again am stepping on the other side of my fear and I am going for the full distance.
00:09:49
April
Mm.
00:09:50
Rich
Fun on the other side of fear, as I recall, you is your is your phrase.
00:09:50
April
Mm.
00:09:53
Lauren
Yep.
00:09:53
April
Mm-hmm.
00:09:55
Lauren
Fun on the other side. Yep.
00:09:57
Rich
Awesome. That's exciting. no Tell us about what why Lake Placid?
00:10:02
Lauren
So it's funny. I don't know in my mind, Lake Placid to me, and maybe it's because i live in New Jersey and it's relatively local.
00:10:13
Lauren
i went to Lake Placid Back in, i want to say 2006. So prior to this, I used to work at a magazine and I was invited to the, uh, one of the new lodges that had opened up, up in Lake Placid and it was beautiful. So it was on the mountain. I got to go to mirror Lake.
00:10:38
Lauren
So I was there as a member of the press. Whiteface Lodge was the new lodge that was opening up there. So it wasn't even open to the public yet.
00:10:48
Lauren
And I just remember thinking, my God, this place is stunning.
00:10:51
April
you
00:10:53
Lauren
You get to be where all the, like where Olympics have happened. Amazing athletes have come through here. And then when I started my journey in triathlon, one of the first people I started following, i had raced with at a duathlon, the Delaware Valley duathlon.
00:11:13
Lauren
And i remember seeing her post about Lake Placid and the way she posted about it made it sound like Lake Placid was like the full distance Ironman that if, if you were going to do it, do Lake Placid. That's how I felt like seeing her post. And then at the end of last year, I was speaking to a gentleman after an ocean swim at the end of the season. So it was probably like almost November, 2024. And I was saying, I kind of want to do a full and I'm thinking maybe Texas or Lake Placid, like so different. Right. And he's like
Incorporating Gratitude into Training
00:11:49
Lauren
Lake Placid.
00:11:51
Lauren
that's like iconic. If that, if those are your two that you're kind of tossing up, go with Lake Placid. And so it's kind of been for the last 12 months. Well, actually it's like almost like 12 months. Exactly. That's been in my, my ear as when the time comes, that's going to be the the full distance that I go for. So, uh,
00:12:17
Lauren
finished Marbella and on, I guess it was Wednesday this week, I was like, time to write it in the sand or wherever it is that I guess sand isn't super permanent, but write it somewhere that's permanent and, and commit to it.
00:12:29
April
episode
00:12:31
Lauren
So
00:12:33
Rich
Grass doesn't grow under your feet, that's for sure. You you went right from that 70.3 to a full.
00:12:35
Lauren
yeah. So
00:12:38
Rich
No hesitation. That's awesome.
00:12:41
Lauren
yeah.
00:12:42
April
Yeah. Great location.
00:12:43
Rich
Yeah.
00:12:54
Lauren
Thank you. Can't wait.
00:12:56
Rich
Yeah, we might have to come. we but We might have to go out there.
00:12:59
April
Yeah.
00:12:59
Lauren
Hey.
00:12:59
April
Yeah. I'm like, Hey, yeah.
00:13:03
Lauren
We have a pretty solid Airbnb book today.
00:13:03
April
Putting it out there.
00:13:05
Lauren
So I'll get some cots in there for you guys or some extra beds, you know?
00:13:07
Rich
Nice.
00:13:10
April
Yeah.
00:13:12
Lauren
Yeah.
00:13:18
Lauren
And actually Coach K, is planning on doing that and he's never, he hasn't done that one yet.
00:13:23
April
What?
00:13:23
Rich
Really? I'm shocked. Wow. 51 of them now Is right?
00:13:26
Lauren
So he said, and he, and he has not done Lake Placid.
00:13:28
April
Yeah.
00:13:31
Lauren
So he's like, he said, he's going to do, he's, he's doing it. He said,
00:13:35
Rich
That's awesome. To do that with your coach. How cool.
00:13:38
Lauren
know. yeah.
00:13:39
April
Oh, I love that. Way to go.
00:13:42
Lauren
Yeah.
00:13:42
April
Both of you. Wow. oh That's going to be amazing. That's going to be a one for the books right there.
00:13:46
Lauren
Yeah.
00:13:47
April
Hmm.
00:13:48
Lauren
Every year gets better in this sport. And I got to say every, every year gets better.
00:13:53
April
Hmm.
00:13:54
Rich
For sure. Well, those are your announcements, folks. So congratulations, Lauren. We can't wait to see what you do. Over to you, April.
00:14:13
April
Triathlon is a lot of fun, but it's tough. The best thing about it is you don't have to go it alone at great to greatness, endurance coaching. We've teamed up with predictive fitness to give you a clear plan, smarter workouts, and the support of coaches who have been there. You can start with a free trial through our links below, then continue your journey for as little as 14 99 a month. The path to your best self is waiting.
00:14:37
April
Click the link in our show notes and let's take that first step together.
00:14:49
April
Yeah.
00:14:50
Rich
you know, you, uh, you know we're, you know, whatever your goal is, you know, you know, you, we're going to help you figure it out. So just reach out, talk to one of us. Uh, there's nothing, you know, you're not committing by, you know, you know, clicking on the link, just come and talk to us. All right.
00:15:04
Rich
Speaking of coming and talk to us, coming and talking to us, uh, one of the things that we, uh, talk about with our athletes is about incorporating gratitude into training and racing. So, Forget about the stroke count, your power, and your pace. Today, we are going to talk about the power of gratitude. We are giving thanks for our health support systems and the opportunity to live this endurance lifestyle with nine tips for practicing gratitude in your training and racing. I am going to kick us off and that we are going to roll through these nine tips. And I love this one. This is tip number one. Start each workout with a thank you thought. Before you hit that start but start button on your watch, first, you know really kind of reflect and contemplate on you know what what the goal is of this workout, and then be grateful. Take 10 seconds to thank your body for showing up, for going out that door, making time for your and so yourself.
00:16:02
Rich
this is This is that investment that you're making that makes your stock rise. So you know give gratitude for it. you'll be you knowll It'll change the workout. in ways that you can't imagine.
00:16:14
April
Yeah, I'm already experiencing all the positive feelings from just even thinking about what that is like to just take a moment to say thank you and have that thank you thought.
00:16:26
April
And I love the continuation here. So our second tip is to incorporate gratitude into your warmup. So during your first five minutes, We want you to mentally list three things you're grateful for.
00:16:40
April
It could be your health. It could be those sweet new kicks that you just got on your feet.
00:16:44
Rich
Mm-hmm.
00:16:45
April
It could even be the beautiful weather outside if you get the the privilege to run outside. it It really can be anything that just causes those positive emotions to stir up so that can fuel you and fuel you for your workout.
00:17:02
Lauren
I love everything gratitude and i love that we get to share this with each other. So the next is going thank your training partners. So send a quick shout out after a hard workout, thanking your training partner or your training partners for pushing you It's again, it's one of those amazing things about this community that we get to have where the days when you're like,
00:17:32
Lauren
I don't really want to show up, but you told your friend, you know what? I'm going show up to that group pride. I'm going to wake up and get there at 6 AM. you show up when you didn't really feel like doing it. And then at the end of that workout, you're like, man, I'm so thankful that I showed up.
00:17:50
Lauren
Make sure you let your training partners know that they played a role in helping you stay accountable to yourself and to your goals. So thank your training partners.
00:18:01
Lauren
for helping you along your journey.
00:18:03
Rich
Love that. And the other thing, and we talked about it already, is volunteer appreciation. Make it a habit to thank race volunteers during events. It will boost your mood, and I guarantee it's going to boost theirs.
00:18:15
Rich
And research shows that it can also reduce your perceived effort. you know Just that being like just like you know being grateful in general you know can just bring down your stress, bring down your you know your stress hormones. It can just you know calm you down, make you feel happier.
00:18:33
Rich
But giving that feedback to a volunteer, it's just that that expression, like you said, Lauren, it just, it makes you feel better, right?
00:18:43
Lauren
Mm-hmm.
00:18:44
Rich
Ironman gives athletes wristbands to give back to a volunteer who makes a difference. And I have seen volunteers break their neck, almost literally trying to help athletes so they can collect as many of those as they can as a badge of honor. So be thankful when somebody goes out of their way to help you. I've even seen, you know, consider this. I've actually seen athletes give a gift card in transition to a volunteer.
00:19:14
Rich
they They just came prepared with a, you know, a handful of gift cards and they just, as the race went on, somebody who made a difference, they gave it to. So that was pretty neat.
00:19:22
Lauren
That's a really great idea.
00:19:24
April
Yeah. Yeah. That or a big sweaty hug.
00:19:27
Rich
Yeah.
00:19:28
April
but No, for real though. I think that's such a good point. I remember at, uh, when we did Boulder 70.3 and how cool that was to get one of those pink wristbands and it did, it really was really nice gift. So volunteer appreciation really does go a long way. It, definitely makes you want to go back.
00:19:48
April
This next tip is one of my favorites. It's something that I encourage my athletes to do after each one of their workouts, especially if they had a workout, a hard workout and all they're saying in the notes is, man, this really sucked. And I couldn't get my stride here. My chain dropped.
00:20:19
April
I did enjoy being outside or the post-recovery shake was beautiful or the coffee stop on the way was excellent.
00:20:22
Lauren
Yeah.
00:20:29
April
Right? So add a little gratitude line to your training log and ask yourself, what was the best part of today's session? This helps reframe those tough workouts so that it helps you want to come back, right? It helps you with,
00:20:46
April
seeing the good and experiencing the benefit of all the incredible work you just did. So that's a challenge for y'all too, is to add a little gratitude line to your training log.
00:20:56
Lauren
I love that.
00:20:56
Rich
Love that.
Emotional Connections in Training
00:20:57
Lauren
There's always something that went well, no matter what.
00:21:00
April
Yes.
00:21:00
Lauren
and Right. then something else to be grateful for. it is really easy to play the comparison game, especially when you're at a big race and you see people with, you know, 10,000, $15,000 bikes and crazy helmets, crazy shoes and all the things, but take some time to have some gear,
00:21:24
Lauren
gratitude, right? So instead of obsessing over the upgrades and who's who has what, you know, appreciate your current gear that has helped you accomplish everything that you've accomplished, right? It's a mindset shift that can help reduce stress. So at the end of those hard workouts, give your give your bike a little pat on the of The down tube, I don't know.
00:21:51
April
The seat.
00:21:53
Lauren
little pat saddle. pat on this saddle
00:21:54
April
Yeah, yeah.
00:21:56
Lauren
and And thank her for the the hard work that she's done.
00:21:56
April
yeah
00:22:00
Lauren
And again, it's there's a lot of really awesome gear that you can have out there, but your shoes, your bike, your you know your wetsuit has gotten you from point A to point B, and has you've probably also created a heck of a lot of amazing memories with the gear that you have.
00:22:22
Lauren
So be thankful for the memories and for the things that you've accomplished with your current gear.
00:22:23
April
Oh.
00:22:28
Rich
That just resonates so much with me, Coach Lord. You know, it's it's funny. i like I will keep my old running shoes just because of the memories. You know? Like, I just hold i can't let them go. you know? And I also keep every one of my race bibs. or They're in the garage. Like, they're just, you know, stapled.
00:22:48
Rich
So the wall my whole garage back wall is just wallpapered. with just kind of the, you know, wanting to hold onto those memories. and And then again, that is another kind of form of gratitude, I think.
00:22:57
Lauren
Yeah, for sure.
00:22:58
Rich
So that's awesome. And this list would absolutely be fall completely short if it did not have gratitude for family and the support system that you have from your family to your you know your your boss.
00:23:15
Rich
you know If you know if you're if they're you know they're giving you the flexibility to you know train you know with work and stuff, everybody who's in your support system, your friends, the the lifeguards at the pool,
00:23:16
April
but
00:23:27
Rich
You know, the, you know, you're like, we already talked about training partners. Give, give thanks for those folks. Take time, schedule time to thank those who made your training possible. Your, your, your life partners, your kids, your friends, give them a handwritten note, take them. You know, I i always encourage, my athletes take your family out to a really nice meal after the race. Like you, you're, it's on you to treat. Right.
00:23:52
Rich
so there you go.
00:23:53
April
Yeah. I want to jump back a little bit to the gear. have a question for you both. Do you have a name for your bike, your tri bike, please share.
00:24:02
Lauren
I do.
00:24:03
Rich
Yes.
00:24:03
April
i would love to hear.
00:24:06
Lauren
You go first, Coach Richelle.
00:24:08
Rich
I, I will. Carmen the Cervelo. And I, I, you know, I've done, I've done all of my Ironmans on her. And I, I will tell you, especially in Cozumel, which falls the, the week before Cozumel,
00:24:26
Rich
Actually used to follow the week after Thanksgiving. I think it still does actually. I would always give thanks to Carmen after I got past a mile 100 on the bike and just say, you know, i just grateful for this whole season. You know, you, you've been really reliable. You're such a great friend. We've done all these great adventures, been so many places.
00:24:47
Rich
And now you need to go in the garage for a couple of months. Yeah.
00:24:54
April
I'll see you next season. Oh, that's so good.
00:25:00
Lauren
So my, my bike was named on the way to Spain.
00:25:06
April
Really?
00:25:07
Lauren
And i yes. So I had actually put up a post like jokingly about like, what am I going to name my bike? And I was like, pinky, blah, blah. So my bike is Peggy and it's
00:25:17
April
Peggy!
00:25:18
Lauren
yeah so the reason that she's Peggy is because I had posted in my story when I had gone to Pegasus because of TriDot, my friend who we were traveling with, Jay, was like,
00:25:34
Lauren
I don't know if it was when we were in the airport that he had said something like, where's, where's your Pegasus? It's like, and everyone was like, it looks like you've got like a, in the, in the bike bag, it looks like I had, a bull that you were riding. And he's like, no, it's a Pegasus. And so we were like, Peggy, the Pegasus. So even when we got home, everyone was like, did Peggy make it home? Okay.
00:25:54
Lauren
I was like, he's home guys.
00:25:54
April
Oh,
00:25:56
Lauren
don't So, so my name was, my bike was officially named Peggy on the way to Spain. So she is Peggy.
00:26:03
Rich
after Pegasus.
00:26:04
April
that's lovely.
00:26:04
Rich
Love that.
00:26:06
April
I love it. The pink Pegasus.
00:26:08
Lauren
The pink Pegasus.
00:26:09
April
Oh, Peggy. That's great.
00:26:12
April
I named my, uh, mountain bike, Epic raspberry. It's a, it's a specialized Epic Evo and it's, it's got this really cool raspberry color. And I was just like, you know, in honor of flying off the handlebars a few times of my Epic raspberry and getting an Epic raspberry. I was like, that's perfect.
00:26:34
April
I've had a few of them.
00:26:34
Lauren
Oh,
00:26:35
April
Rich has seen the evidence. So it's a, it's a definitely a term of endearment though. I love that bike so much.
00:26:44
Rich
I think your bike's walk-up song should be Purple Rain.
00:26:44
Lauren
yes.
00:26:50
April
Yes. Oh yeah. Especially for, since I'm from Minnesota and we love Prince. So I think that's perfectly fitting. Raspberry beret, raspberry beret, rich raspberry beret.
00:27:01
Rich
There you go! it's it's all coming together.
00:27:03
April
Yes. Yes. Oh my gosh.
00:27:04
Rich
you know, the the people who love our one-liners are just like falling down laughing now.
00:27:07
April
Oh,
00:27:10
April
yeah All right. I'm so glad I asked that question. Okay. All right. We're on to tip number eight race day rituals. So before the start, take a deep breath and silently thank the journey.
00:27:24
April
Thank Peggy. Thank Carmen. Thank raspberry that you were brought here. It can really help calm those nerves and center your focus.
00:27:34
Lauren
I love it. And then Number nine, gratitude, cool down. So after finishing a workout or a race, reflect on one thing you're grateful for, whether it's finishing strong or learning from a challenge. And i still have my race nails on.
00:27:51
Lauren
I'm going to say my race nails are the colors for my niece and my nephews and their favorite colors. And I always say I have, Trey on the swim, favorite color is to keep me cool and calm. i have Charlie Rose on the bike to remember to be fun and just enjoy it.
00:28:10
Lauren
And then Jace is orange to be super fast, like the flash on the run. And then Tyler is my
Gratitude in Adversity
00:28:16
Lauren
red. And I always say, he's my reminder that when I run through the finish line, I'm going to be thankful no matter what happens that day.
00:28:25
Lauren
So I love that the cool down at the end of the day, at the end of the race, no matter what happens, finish with gratitude because We get to do this and not everyone is as lucky as we are. And I hope that everyone always remembers at the end of a hard workout, at the end of a hard race, at the end of a hard day, week, month, or year, we get to do this. So cool down and with gratitude.
00:28:55
April
Lauren, that was perfect. cause we're actually going to move into our get gritty tip, which is how to find gratitude when it's really hard. So we gave you all these amazing tips to kind of center you around pre-workout, mid-workout race day,
00:29:10
April
And then the cool down, but what happens when the wheels literally come off, right? What happens when we face plant in the dirt? We don't know if we can keep going. We're going to talk about how we use gratitude when those moments are hitting us hard and it it's, it's takes every bit of us to find something to be thankful for.
00:29:26
Lauren
Thank you.
00:29:30
April
So because the truth is when we think of gratitude, anyone can be grateful on the easy days. But real resilience is when you are able to practice gratitude in the middle of discomfort, whether that's fear, frustration, sadness, or when everything in your training feels just really heavy.
00:29:52
April
Gratitude and distress cannot coexist in the same breath. so I'm going to say that again. Gratitude and distress cannot coexist in the same breath. So when you are in the hurt, right? If you are especially dealing with fear, finding something to be grateful for can really help shift your attention away from that feeling and focus on what is working.
00:30:18
April
Even if it's for a split second. your nervous system, especially when you're in that hyper aware state, if you're dealing with fear, especially being able to sift shift from fear to finding something grateful for can change that, uh, response.
00:30:34
April
So being able to calm your nervous system down so that you can actually access your higher level thinking, uh, can really help you move and get that moment mastery, find that ability to choose the next thing that you need to focus on so that you can get out of the fear.
00:30:54
April
So I want you to think about these moments. You're afraid. of the open water, of failing, of falling short.
00:31:03
April
You're angry at a bad workout, a tough race, a setback. You're sad, injured, exhausted, or feeling behind. You're distressed, overwhelmed by life and training colliding.
00:31:16
April
Those are the exact moments where gratitude becomes a powerful move. It's not about pretending everything is okay. It's not about putting horse blinders on. It's about finding one small truth that reminds you, i am capable.
00:31:32
April
i am still supported and I am still here. Gratitude doesn't cancel the hard. It simply anchors you. So the hard doesn't sweep you away.
00:31:42
Rich
Awesome. That's great. Here are some ways that you can use gratitude to get through some difficult moments. And here's some skills that you should start practicing like immediately. Like when you start to hit those tough moments, first thing, pause, literally take a breath, name the emotion. I'm afraid, just like April said, I'm afraid, I'm frustrated, I'm overwhelmed.
00:32:03
Rich
And then redirect that with gratitude. Ask yourself, what is still good? What is still true? What is still helping me find? There is a silver lining there somewhere.
00:32:16
Rich
awareness is awareness is a big part of you know resilience, right? and And it's a very tactical skill that all endurance athletes need to be able to push through tough moments. This isn't this isn't you know doing something reckless. you know You're not pushing past an injury when you have a real injury, but this is pushing through those those tough mental moments.
00:32:40
Rich
So even one answer can create a crack of light in a dark space.
00:32:40
April
Mm-hmm.
00:32:44
Rich
And that's all you need. A crack of light is enough for your brain to go, hey, there's an opportunity. There's a path forward and regain control. This is the same technique that elite performers use to regain composure under pressure.
00:32:56
Rich
Gratitude isn't fluff. It's a neurological reset. gives you It gives you a foothold when emotion feels like quicksand. Because emotions are a part of every athlete's journey, it is it is essential that you know how to you know be a master of your emotions. Can you think of a moment in training or racing where a single shift of perspective changed everything? I sure can. I've talked about it a number of times, that that late in the marathon in an Ironman, and you're like, oh my gosh, there's two hours left. Oh no, there's only...
00:33:30
Rich
two precious hours left and this whole thing is over. Flip the script. What emotion can you think of that you struggle with most? And be honest with yourself. Take some time to write this down. that That intentional time of being aware of what this is will help you deal with it. so And then think about how might gratitude help you navigate it the next time? How do you personally ground yourself when your mind feels hijacked by fear or frustration?
00:33:57
Lauren
I love that. And Coach Rich, I will always quote you on the mindset shift of, oh my God, I only have this much time left in this moment because it just, and i you're probably like, okay, Lauren, I get it. It resonated with you, but it it so resonated with me to be grateful in the moment when you're feeling like you're struggling and you're feeling like You don't know how much more you have left in you and to be thankful that you still have these moments left. So i love that. And going to leave our listeners with an action item for the week based on all of this. So this week, practice gratitude in the moment, specifically when you don't feel like it.
00:34:50
Lauren
That is the most powerful time because like Coach April said at the start, it is easy to be thankful when everything feels great. It's easy to say, i love my life when, you know, work is going well, your training's going well, kids are healthy and you're healthy.
00:34:59
April
Mm-hmm.
00:35:10
Lauren
It's in those moments when life starts lifing on you and it gets hard that you need to focus on the things that you're thankful for. And I'm sure if you look around, you'll very quickly be reminded of the fact that you'll always take your life back, right? So when you hit fear, sadness, or overwhelm, try this, right?
00:35:39
Lauren
Name the emotion, take a breath, and identify one thing you're grateful for in that moment. Do it once, right? And you'll you'll feel that shift, right? Very quickly, you'll go from maybe stress, anger, sadness, anxiety, and feel that gratitude.
00:35:59
Lauren
When you do this practice consistently, you're going to find that your resilience will transform. Because gratitude is not just a feeling, it's a skill.
00:36:11
Lauren
And athletes who master it gain a mental superpower. So we are here to have you borrow our belief in your superpower.
00:36:24
Lauren
And with that, with that superpower...
00:36:27
Rich
Superpower.
00:36:28
April
Yeah.
00:36:29
Rich
Believe. Let's believe. It's like Ted Lasso, right?
00:36:31
April
Yeah, it is
00:36:34
Lauren
Yes, Ted Lasso. If you guys haven't watched Ted Lasso, the three of us highly encourage you to go check out Ted Lasso as well. If you need some binge-worthy shows to watch.
00:36:46
April
Good positivity. Absolutely.
00:36:49
Lauren
Yeah, it's always that's a great great way to smile. And another great way to smile, you guys, Thanksgiving is right around the corner, which is going to take us into this workout of the week.
Turkey Trots and Fitness
00:37:00
Lauren
which I'm super excited about because I've actually been looking up all my local turkey trots in the area because I want to do i want to do a time trial.
00:37:09
Lauren
want to
00:37:11
April
You're going to do a time trial at a turkey trot, Lauren.
00:37:11
Rich
Heck yeah.
00:37:13
April
I love it.
00:37:15
Lauren
go home with a free turkey for my family.
00:37:15
April
I love it.
00:37:20
Lauren
Just kidding.
00:37:21
April
oh i love it
00:37:23
Lauren
yeah i I remember, so I did cross country in high school and I remember like, I'm like, going to go do the local to Turkey truck just so I can come home and be like, I got a Turkey for us. So but this week's try to work out of the week is the Thanksgiving five k time trial.
00:37:44
Lauren
So shifting gears. All right, team this week, we are leaning into the holiday spirit. Obviously we're talking about all things, gratitude and, Nothing says happy Thanksgiving, like lacing up your shoes before you lace up your apron. And we are talking about that 5k time trial, AKA at this time of year, the turkey trot. So before you're like, okay, Lauren, I want to do a turkey trot just for fun. Maybe you want to win a free turkey. if that's what you're going out for, it is also a great time to make sure that you are thinking about
00:38:21
Lauren
reassessing your benchmarks. So while course we're being a little silly here with the idea of the the turkey trot and the holiday season, the 5k time trial is an extremely important part of your training because it allows you to reassess where you are currently at with your fitness. So a lot of our listeners I'm assuming are coming off of a long race season and you've been training based off of a threshold that could potentially be outdated right now, right? Even if it was four or six, eight weeks ago, and you want to make sure that your training as you roll into off season is lining up with where your current fitness is at, right? So that is why we're highlighting the 5k time trial, how you're going to go about your 5k time trial Don't be a cold turkey. So same deal as always with our workouts. Before you go ahead and hammer it out on the race course, give yourself about 10 minutes to warm up. So easy jogging.
00:39:29
Lauren
And then your essentials because... If you're not doing your warmup drills with your run, this is going to be our broken record of do your warmups. They serve a purpose. They help you neuromuscularly. They help your form. They get your body ready to make sure that you are running as efficiently as possible. So you might want to throw in something like high knees, butt kicks, A skips, B skips, a few strides to pick up the cadence a little bit, work on your turnover.
00:40:01
Lauren
So you want to think of this part before you start your 5k, before you start the turkey trot, think of your warmup as you're like preheating your oven. So you're not throwing a frozen turkey into a cold stove, right? So the same rules apply to your legs.
00:40:18
Lauren
So you're going to get your warmup in and then you are going to get ready to have someone some fun with the 5k time trial. So the purpose here, if you're doing this and it's not a turkey trot and you're just doing your 5k time trial, the goal is that you want to run the 3.1 miles at the best sustainable effort you can do on that given day.
00:40:41
Lauren
So you're not comparing yourself to what your 5k was three months ago. Three months ago, you might've been at really like the peak point in your season, right? So you are you're not sprinting, you're not jogging. It's your honest,
00:40:54
Lauren
current fitness shining through, right? So no judgment, no ego, no thinking. Well, three months ago, I ran this piece. It's just you doing your best on that specific day.
00:41:09
Rich
Love that setup. And you know, one of the greatest words of wisdom I've, I've ever gotten from, from Mark Allen, who coaches me, is you want to train where you are, not where you were or where you want to be.
00:41:23
Rich
So it, you know, he's all about, you know, making sure that you, you know, don't skip that, that assessment because you need that reset.
00:41:24
Lauren
Thank you.
00:41:31
Rich
Just like you said, right. You might've lost some fitness if it's been a few weeks. It's only been two weeks since my half marathon. I know I've already lost some fitness. So I think I might just do that this, this week and why we do this, the real purpose inside the TriDot, you know, inside the TriDot ecosystem is You know, that 5K time trial is not just a run, it is a data anchor, right? Just like any of the assist the assessments in TriDot, it is an anchor to then reset your new paces. So it'll, you know, when you do this, it'll help you dial in that new threshold pace. It'll help you improve the accuracy of your run.score because if you haven't done it in a while, it might be outdated, just like we said.
00:42:14
Rich
It also helps you then personalize those training intensities to make sure that you are really training in the future in the correct training zones, that you're actually training and and and creating the adaptations in the zones that you're intending to. It also helps you predict how your body's going to respond to the load. It will then have a correct, if your training zones are correct,
00:42:39
Rich
and you're training again, that means that your training stress profile, the the training stress that you're actually loading and the data behind that that's going to adjust your workouts in the future is also being recorded accurately, right? So, you know, good data in, good data out.
00:42:56
Rich
Garbage data in, garbage data out, right? So it's one of the simplest and most reliable ways to help keep your training meaningful, efficient, and on point. and being truly specific to you as an individual. And the benefit, better pacing strategies, more accurate workouts, more productive run sessions, more you're going to get better TrainX scores, that's for dang sure, less guesswork in a cleaner path forward stronger for stronger races next season. Plus, if anyone asks you why you're doing a full Send 5K in the morning on Thanksgiving, you just tell them that,
00:43:30
Rich
you're scientifically calibrating your metabolic turkey absorption rate. They will have no clue how to respond to that, and neither will you. Have fun. Good luck.
00:43:39
April
Oh my gosh. Okay. I'm going to have to go back and write that one down. Cause that is genius.
00:43:47
Lauren
Thank
00:43:50
April
So final push here, whether you jump into a local Turkey trot or knock it out solo on your neighborhood loop, Make this effort count, log it, upload it and let try dot work. It's magic, your future run workouts and your holiday leftovers.
00:44:08
April
Well, thank you for it. That is your try to work out of the week. Thank you, coach Lauren. That was a perfect one for this podcast episode. Okay.
00:44:18
April
We are jumping in to our Turkey Trot Take Down Fun segment, which is just awesome.
Turkey Trots: History and Purpose
00:44:26
April
like The rah, rah, rah spirit I really appreciate right now because we're about to get really hokey.
00:44:27
Lauren
Okay.
00:44:31
Rich
yeah I just love the takedown.
00:44:33
April
Yeah.
00:44:33
Rich
just love the takedown. This is so funny.
00:44:36
April
All right. yes We're going to take that turkey down this Thanksgiving. And, uh, since it's right around the corner, I thought we'd celebrate one of the longest running and most delightfully quirky American endurance traditions. That is the Turkey trot.
00:44:54
April
What started in 1896 as a tiny foot race in Buffalo, New York has now exploded into the largest single day running event in the U S every Thanksgiving morning, more than a million people lace up to move their bodies, support charities, avoid peeling those potatoes,
00:45:15
April
or justify that extra slice of pie later. The Turkey Trot is about community, joy, costumes, cold mornings, questionable tights, and a whole lot of pre-feast swagger. So today we're going to dive into some Turkey Trot trivia, and then I'm going to find out, and I kind of already have a feeling because Coach Lauren got a little, just a little bit, showed me a peek there. We're going to find out what kind of Turkey Trot runner you are. with a a little guess, guess-a-roo. And then I got three rapid fire. So this is an all around smorgasbord of turkey ter trivia. You guys ready?
00:45:56
Rich
Love that, smorgasbord, love that.
00:45:57
Lauren
I'm still ready. don't know.
00:45:58
April
All right.
00:45:59
Lauren
It's
00:46:00
April
Question one.
00:46:00
Rich
bring Bring on the gravy, let's go.
00:46:02
April
Yes. Bring on the gravy and the crunchy topper. In what year was the very first turkey trot held in Buffalo, New York? Don't look back at the notes.
00:46:13
April
I already gave it, but
00:46:13
Lauren
I know. It's 1895. just the eighteen ninety s
00:46:15
Rich
yeah Well, I just heard it.
00:46:16
April
Yeah, dang
00:46:18
Lauren
yeah my at eighteen ninety five
00:46:20
Rich
Do you want me to pretend I didn't hear it?
00:46:21
April
All right, obviously I was hoping you weren't listening to me, okay, okay.
00:46:26
April
All right.
00:46:26
Rich
I, how are you kidding me? We always listen to you, coach April.
00:46:29
April
Oh God.
00:46:29
Rich
Everybody listens to you.
00:46:31
Lauren
Yeah.
00:46:31
Rich
It's 1896.
00:46:32
Lauren
Yeah, 1896.
00:46:33
April
Yes.
00:46:33
Lauren
I think you just said it.
00:46:35
April
Yes. Boom, you got it right. Ding, ding, ding. right, question number two.
00:46:40
Rich
Thanks for giving that one to us. That was an, yeah that was just a gimme.
00:46:42
April
You're welcome.
00:46:43
Lauren
Yeah.
00:46:43
Rich
You're starting us off making, you know, I'm trying to build our, there you go.
00:46:44
April
That is I got to butter you up a little bit. Okay. I got to butter the butter ball Turkey up here. little Okay. The original field. How many runners? I know I didn't give this one away. How many runners actually finished the first ever Turkey trot?
00:46:58
Lauren
so not a multiple.
00:46:58
April
Was it, was it six, five?
00:46:59
Lauren
We're just throwing it out here.
00:47:02
April
There was actually, there was six participants, but was it six, five, four or two? How many actually finished the first ever Turkey trot?
00:47:14
Lauren
Well, now i feel think like it can't be six because you so you specifically said that.
00:47:18
April
No, no. Was it all...
00:47:18
Lauren
I'm
00:47:19
April
There were six people that started it.
00:47:22
Lauren
going to say five.
00:47:23
Rich
Okay.
00:47:27
Rich
Do we know that one person dropped out?
00:47:28
Lauren
No, i'm just guessing.
00:47:29
Rich
Do we know people dropped out?
00:47:30
Lauren
just guessing.
00:47:31
April
I have the answer.
00:47:31
Rich
I'm going to say six. I'm going to say six. I mean, first of all, I'm surprised it was that small. I or would have thought there'd be at least at least at least seven.
00:47:38
Lauren
I know. I was going to guess 26.
00:47:40
April
Yep, it was...
00:47:41
Rich
i don't know.
00:47:42
Lauren
go to guess twenty six but I said one out.
00:47:44
Rich
going with six.
00:47:46
April
nope it was four four that finished six that started yeah yeah
00:47:49
Lauren
one dropped out.
00:47:50
Rich
What?
00:47:52
Lauren
wonderful People didn't finish a five k
00:47:55
April
No, it wasn't a 5K. I'm pulling it up. It was an eight-kilometer race. It was hosted by the YMCA.
00:48:00
Rich
Oh.
00:48:01
April
Six people participated and only four finished. People have run the turkey trot every year since through brisards and pandemics, making it the oldest race in North America.
00:48:06
Rich
Oh.
00:48:12
April
And that's from the Well News. Sorry, just dropped my...
00:48:15
Rich
Okay. i I made the same assumption, Coach Lauren, that it was a 5K, but that's okay. It's all, you know, eight k that's a little bit of a challenge.
00:48:25
Lauren
All
00:48:26
Rich
Respectable. There's a 233% washout rate or you know?
00:48:30
Lauren
right. Fair.
00:48:32
Rich
but
00:48:33
Lauren
but
00:48:34
April
All right. Last question. And then we'll go into the Turkey trot runner. All right. So what is the purpose? Most modern day Turkey trots serve what primary purpose is it? A pre-meal calorie burning B charity fundraising C costume competitions or D a qualifier for spring. marathons
00:48:57
Lauren
A qualifier for sure.
00:48:58
April
Yeah.
00:48:59
Lauren
know we're agreeing on this one, I think with the charity.
00:49:03
April
They call it a Turkey burn.
00:49:03
Lauren
Oh, yeah. know we're agreeing on this one i think with the charity
00:49:08
Rich
Yeah, i was going to say all of the above, but the charity stands out.
00:49:08
April
You got it.
00:49:11
Rich
Yeah.
00:49:12
April
Yeah, it is definitely the main purpose is, uh, as a charity fundraiser. So definitely go out and support your local Turkey trot. Okay. I'm going to read these five personalities to you.
00:49:24
April
And then I want you to tell me, and I actually think, actually, let's do it this way. I like, it let's guess each other's personality. I'm going to read these to you.
00:49:35
April
And then you all were going to guess which one is which.
00:49:36
Rich
okay
00:49:39
April
Okay. So here's the first one. I earned my pie. Okay. I'm the earned my pie runner. They show up solely so they can brag about running about before eating 4,000 calories. They stretch once jog twice and finish saying, yep.
00:49:55
April
Now hand me that stuffing. Okay. Number two, the costume warrior. They're wearing a turkey suit, inflatable pilgrim outfit, or a full roasted turkey hat, and somehow still running faster than everyone else. Their motto, if it doesn't crinkle when I move, it's not festive enough.
00:50:16
April
Number three, the frozen gobbler.
00:50:18
Rich
Thank you.
00:50:20
April
They look like a burrito wrapped in fleece, five layers, zero mobility, runs the whole race looking like a well-intentioned marshmallow. Number four, the social trotter doesn't care about pace, doesn't care about distance. They're here for the photos, the friends, the pumpkin spice latte, the emotional support cinnamon rolls. And they finish with a a smile and a so piece of pumpkin pie.
00:50:47
April
And number five, the secretly racing their family member runner. Outwardly, this is all for fun. Internally, I will destroy uncle Dave this year.
00:51:00
April
He will no defeat sprints the last quarter mile. Like it's the Olympic trials.
00:51:04
Lauren
All right.
00:51:07
April
So we have to go over. i earned my pie, the costume warrior, frozen gobbler, social trotter, and racing their family member. We'll start with Lauren rich.
00:51:16
Lauren
All
00:51:17
April
Which one do you think Lauren is?
00:51:20
Rich
I think she's number five, secretly racing their family member runner.
00:51:22
Lauren
right.
00:51:23
Rich
100%. hundred percent
00:51:28
April
Agreed. Lauren, what say you?
00:51:32
Lauren
You are correct. I hate to win it. Wait, so like a quick, quick aside. I once went with a friend after when I was more like the figure world, we went to this, like this place in by the Jersey shore where you get a t-shirt if you eat a whole pizza pie and him and I went and I ate the pizza pie in like 30 seconds.
00:51:53
Lauren
He's like, I didn't know this was a competition. I'm like, everything with me is a competition. Of course I'm.
00:51:59
April
It is now.
00:52:01
Lauren
I ate it so fast, the whole pie, and I got i got a shirt. So, yes.
00:52:06
April
but You're going to have to wear that shirt to one of our episodes sometime, Lauren.
00:52:11
Lauren
Oh, my God.
00:52:11
April
I want to see this.
00:52:11
Lauren
I'll have to find it yet.
00:52:12
April
That's awesome.
00:52:13
Lauren
P and Elda is in
00:52:18
April
Oh, Okay. I'll read them again here. Just so we get a little refresher. We've got the earned my pie runner costume warrior, frozen gobbler, social trotter, and secretly racing their family member.
00:52:31
April
Lauren, what do you think rich is?
00:52:33
Lauren
So I'm going to go with the costume one just because i feel like on a previous podcast, we talked about the hot dog.
00:52:38
April
The hot dog.
00:52:41
Lauren
that's literally the only reason because i was like, what could be, and I don't know if I necessarily really agree with that, but I'm just going I'm saying that for, for fun.
00:52:51
April
That was my second choice, but I am going to pick one.
00:52:52
Rich
You know, it's... Number
00:52:53
April
i am going to pick one here, Rich, for you. I think it is race and the family member.
00:52:57
Rich
one.
00:52:59
April
No, I think it, I think it's, it's your brother.
00:53:00
Rich
Oh.
00:53:04
Rich
good Honestly, good good deductions, both of you. i love how you guys arrived at your answers. The costume warrior. Yeah, the you know the hot dog thing at that you know one race. Yeah, you could so i could and I laughed out loud.
00:53:16
Rich
like you know The crinkle thing, if it doesn't crinkle, it's not festive enough.
00:53:18
April
but
00:53:20
Rich
I get that. That's funny. I have actually never worn a turkey-related costume yet. Maybe this will be the year for that. Also,
00:53:31
Rich
laura Coach April, great. you know you know You know me and my brother, very competitive. And I would actually say that that is actually probably more likely to be the truth.
00:53:44
Rich
Secretly racing their family member, trying to trying to you know you know own the five k record in the household, that that's important to me.
00:53:52
April
oh
00:53:53
Rich
So good job
00:53:56
April
Okay. I'm going to hand it over to y'all. Which one do you think I am?
00:54:00
Lauren
April, you're like harder for me to figure out which one. I'm going to say, wait, what was the options? It was number.
00:54:08
April
Earned my pie.
00:54:08
Rich
I'm going with social trotter.
00:54:10
Lauren
I was going to say Oh, wait.
00:54:10
April
oh
00:54:12
Lauren
Okay. So one.
00:54:13
April
costume warrior, frozen gobbler, social trotter, racing my family member.
00:54:20
Lauren
Hello.
00:54:21
April
i I appreciate that you think I'm a social butterfly, a hell no, I'm going out there to earn my pie.
00:54:21
Rich
That's my guess.
00:54:28
Rich
Are you okay?
00:54:29
Rich
Yeah, that gonna be a second guess.
00:54:30
April
Yeah.
00:54:33
Rich
That's awesome. I knew it wasn't going to be the frozen gobbler.
00:54:34
April
Yeah.
00:54:35
Rich
You'd probably go out there in a t-shirt and shorts if it was 20 degrees, but yeah.
00:54:37
April
yeah
00:54:39
Lauren
Definitely not the frozen gobbler. And then, i yeah, no way.
00:54:43
April
I love you guys. All right. Last little bit here. These are just real quick.
Thanksgiving Fun and Farewell
00:54:49
April
Gobble and go lightning round. You're going to tell me rapid fire Thanksgiving morning, run in the cold or stay in your pajamas until noon.
00:54:58
Lauren
Running the cold.
00:54:58
Rich
Run in the cold.
00:55:00
April
Run in the cold. Yep. All right. Would you rather race in a full Turkey costume or race next to someone wearing one?
00:55:08
Lauren
next to someone.
00:55:09
Rich
A hundred percent next to someone where yeah. Or right. Or yeah. Or right behind him.
00:55:13
April
Yeah. Getting all the photos with them. Hell yeah.
00:55:16
Rich
Yeah.
00:55:16
April
All right. Last one. Favorite post Turkey trot reward. Pie mashed potatoes, stuffing, or immediate couch nap.
00:55:25
Lauren
Ooh, wait, pie stuffing or couch nap?
00:55:29
April
Yeah. Or mashed potatoes.
00:55:31
Lauren
Oh, oh, stuffing.
00:55:34
April
Ooh, good choice with the gravy too. Lauren.
00:55:38
Lauren
I'll go with all of it.
00:55:38
April
Can you tell I love food?
00:55:39
Lauren
yeah Go with all of it. yeah
00:55:42
April
Yeah. What do you think?
00:55:44
Rich
I'm going mashed potatoes and gravy.
00:55:45
April
rich
00:55:47
April
Yeah, I would, I would say, yeah, the only thing that beats for this for me is a couch nap.
00:55:48
Lauren
Yeah.
00:55:48
Rich
I just love those mashed potatoes.
00:55:53
April
I'm going couch nap on this one. but That's the immediate reward.
00:55:56
Lauren
Yeah.
00:55:57
April
And then I'll get up and eat.
00:55:59
Lauren
Yeah. I mean, if it was like sweet potato casserole with marshmallows melted on top, I'd go there too, but.
00:56:04
April
Yeah.
00:56:05
Lauren
Just saying.
00:56:05
April
Yeah.
00:56:07
April
Okay. That is your Turkey trot takedown. So whether you're that costume warrior, you're the frozen gobbler, or I earned my pie runner. The Turkey trot is really about connection, moving your body, sharing some laughs and starting your Thanksgiving from a place of gratitude and community.
00:56:16
Rich
Thank
00:56:24
April
So if you're trotting this year, make sure you tag us in your photos. We would love that. We want to see the costumes, the chaos, the family rivalries and the post race pies. So wherever and however you trot, have fun, stay warm and gobble on.
00:56:39
Rich
Woo. Love that. Gobble on you grit to greatness people. Love that. man, what a great fun episode guys. you for an amazing year of podcasting.
00:56:52
Rich
Thank you for, being, uh, being together, you know, the time that we have together, I'm just, you know, grateful for this hour every, every week. So.
00:57:02
April
Likewise, Rich, this is a blessing. Thank you. Thank you, Lauren.
00:57:06
Lauren
Thankful for you both.
00:57:08
Rich
have a Have a happy Thanksgiving, everybody. Thanks for listening this week. Be sure to follow us 303 Triathlon and at Grit to Greatness Endurance. And of course, go to iTunes, give us a rating and a comment. We really appreciate it. And you, we are grateful for you. Stay true stay tuned, train informed, and enjoy the endurance journey.
00:57:39
April
Thank you.