April 2012

Tell Me Tuesday: How to Travel Well

Towering over and smiling with this great group of friends in Atlanta. (Notice the “tall” one next to SBS is wearing heels.)

So SBS and I have been on the road quite a bit, and here’s the thing: I love, love, love meeting mother runners; listening to stories about victories (and occasional injuries); cheering at races; and hearing, “I’ve never felt this short before,” as somebody gets sandwiched between us for a picture. I am definitely not complaining about how fortunate I am to have this be my job.

But here’s the other thing: I suck at traveling. The actual act of extracting myself from my everyday life–packing, making sure the fridge is filled, playdates are made, flute lessons are remembered–then folding myself into a seat made for somebody who 5’4″ and hurtling through time zones with no snacks to be had unless I remembered them myself (not likely) is just extremely unpleasant. I try to make it better by remembering snacks, downloading podcasts (not our own), and trying to relax, but it doesn’t come easy. Sarah always talks about how well she slept on the flight; I can’t remember the last time I slept, unless you count about 10 neck-jerking minutes in a vague haze on the way home from Kansas City in March.

And coming home? Although the packing part is easier–if you brought it, bring it home–the actual re-entry is as bumpy as a typical plane landing in mountainous Denver. There is none of the unpacking time I used to enjoy, oh, 10 years ago, when I could kind of reset and realign with the routine. The kids often greet me as I drive down the street, and are with me, meltdowns and all, until my bedtime, which is often earlier than theirs when I return from a trip. Seriously, 8:15 isn’t too early when I’ve been on the road all day.

This looks fairly accurate, although these seats look more comfortable than ones I’ve seen lately.

This jetting around takes a serious toll on my body and energy. Sarah is so much more resilient than I am; she got up Monday, this morning, after four whirlwind days in Minneapolis and sent out a boatload of shirt orders and then proceeded to have a crazy productive day. I could barely make my kids lunches, let alone conquer any work. I had one story due today, and thankfully, it was 90% done when I went to “work” on it. I had to print out at least four times to read it again and again make sure I didn’t forget a word. (Spelling and grammar check can only get you so far.)

No matter how well I try to “pace myself” over a weekend, I always crash and feel like a zombie by the time I’m checking my bags to get home. Here’s what I feel like I do right:
1. Hydrate. Sarah and I are never without our Camelbak bottles filled with nuun.
2. Eat fairly well. We try to stock up on fruits and other good snacks like nuts for expos. Sure, there’s the occasional pound bag of pretzel M&M’s, but they’re consumed by both of us over the course of a couple of days. (Okay, I consume 80% of them, but it truly is a couple of days.) I try to eat a salad at least once a day and always opt for the veggie option (at a pizza place, at Subway) when possible.
3. Limit my alcohol. I definitely like a beer after being on my feet for the day, but it’s one beer, and I’m done.
4. Take probiotics. This is fairly new–I started about two weeks ago–but it’s working so far. Need to keep the intestines happy and things moving along instead of feeling clogged, so to speak.

Here’s what I can use help on:
1. Sleep. I know I need at least 8 hours, and try to get that. But I like to sleep in fresh air and my own bed, not a air conditioner that hums on and off and a bed that just doesn’t feel quite right.
2. Pacing myself. No matter how hard I try to pace my AMR weekends the way I know I should race, I get so excited that I think I use up all my energy on the first day/mile. Say I have 20 candles of energy to burn and we’re doing stuff for 2.5 days; I should burn about 8, and 8, then 4. Instead, I go about 17, then 2, then 1. Same way I think I can run 8-minute splits for a half-marathon, even though I’ve been training at a 9:30 pace.
3. Being more engaged when I get home. I know my kids and husband have missed me, but all I can think about is taking care of myself.

Although this post is definitely self-centered–waah! help me travel!–what I’m asking for isn’t very different than what any runner who travels for an important race needs. Namely, to minimize the disturbances on their diet, sleep, and mentality so they can bring out the best in themselves. So I’m turning to you, readers, for ideas you use or have heard about for making traveling easier. How do you minimize the turbulence, so to speak, when you travel?

 

Train Like a Mother: What do you eat during a race?

Not for mid-race, but I’m definitely trying this sometime soon.

So I think this outtake from Train Like a Mother got left on the cutting room floor because I didn’t ask the quesiton well; there are so many factors going into what you eat during a race, including the thickness of the iron lining–or lack thereof–in your stomach and the length of the race. Take these answers, then, with a grain of a salt packet.

Take it From a Mother: What do you eat during a race?

“I carry my own chews, but drink the race’s water and electrolyte drinks.”
—Lesley (favorite pre-long run meal: a whole wheat waffle with Greek yogurt and almond butter)

“Same as my training runs: water with Nuun and GU.”
—Suzanne (entertains herself on long runs by watching for drivers who pass her and look back to watch her run)
“Water, shot blocks, electrolyte tabs. I carry my own fuel and fluids, but also take water from the aid stations.”
—Linda (proudest running moment: finishing her first marathon)

“It is hard to balance staying hydrated with needing to pee, so I try to take frequent small sips of my own water/sports drink rather than big gulps at aid stations.”
—Julie (recently started using the Galloway method of running and walking at intervals, “I know I can keep going and I no longer feel like I am a loser for needing to walk. It’s just part of the plan.”)

“I consume one water bottle, one Gatorade bottle, and one pack of Sports Beans for a half-marathon. Anything shorter than that, I don’t bring anything.”
—Maria (her favorite race distance is the 10K. “I feel like I can really push myself the entire time.”)

“GU: Espresso Love or Just Plain. I only drink water at the water stops. I’m too afraid to try any carbo drink if I don’t know the composition of. Even if I usually train with it, I’m always afraid the organizers use the powder and mix it too much or too little, and it’s not worth the stomach issues.”
—Christine (“Firework” by Katy Perry never fails to fire her up)

“I carry my own gels. I pin them into my running skirt if I can’t fit enough in the pockets. I drink Gatorade and water at the race, but if I can have someone meet me half way, I will drink Perpetuem.”
—Kelly (muesli and applesauce is her pre-run snack)

“I drink a lot of water, so I like to have my own for in between aid stations. Food is a must. I bring my own cookies.” – Alice (her first race distance was a half-marathon. “I don’t do anything the easy way.”)

Taking it to you mothers: what do you eat or drink during a race? (And what length race are you talking about? And how’s that stomach?)

What Should I Name My Bike?

Have wheels, will travel. Far and fast.

So I recently got a bike that, quite frankly, I’m not worthy of. Yet. But I plan to be within a month or so. It’s a Trek Speed Concept 7.8, and it’s a tri-specific bike, which means it has aerobars–nearly horizontal bars where my forearms are resting in the picture above–instead of a straight-across handle bar, which mountain bikes have, or drop-bars, like road bikes have. Aerobars make you–surprise!–more aerodynamic, but they also up the danger factor a bit; I can shift with the arerobars, but there are no brakes on them. The set-up means I have to be really engaged when I ride and have improve my bike handling skills just a smidge.

I’ve got big plans for this bike. We’re going to do the Harvest Moon Half-Ironman together in September, and if that goes well, I’m going to gun for a full Ironman in 2013. In other words, I’m going to have a pretty serious relationship with this bike; its seat will be glued to my most delicate part for many, many miles over the next two years.

I am not the type to name my vehicles, but I’m taking my cue from the mother runner who nicknamed her treadmill Donnie Wahlberg; she likes to get on him and get in a workout. (The exact quote is in TLAM in the Best Signs at  Race sidebar if you need more details.) I’m still not sure if the bike is a he or she; it is a men’s bike because Trek’s Women’s Specific Design 7.8 is built for the more average-sized female riders.

A close-up, so you can have a better idea on what you’re voting on. (Notice I added light blue water bottle cages to make it a bit more girly.)

So far, I’ve got four options:

1. Dwight. This was my first thought, because the Speed Concept puts the emphasis on speed, and I needed a way to reign this bad boy in and keep him humble, and let him remember it’s the legs doing the pedaling, not the bike itself, who is in charge.

2. Sam. During my second ride on ___________, I rode with my husband, who happens to have testosterone. Which means I have to pedal hard to hang with–or ideally, stay in front of–him. We were riding on a pretty narrow bike path, going under bridges (read: there were a lot of shadows and light changes  was changing quickly) with pretty abrupt little hills and I was freaked as I tried to hang with the husband. So I thought of Sam. The reason why I like it: it can be drawn out, like Sam-U-EL! Like how you expand names when you’re punishing kids. Sam-U-EL! Let me not crash! It could also be Sa-MAN-THA! You control your turns!

3. Trixie. This was SBS’ addition this afternoon before we parted ways in Atlanta today. This could be a girl bike, and she could own her speed and power, as we always tell you’ll do do. Trixie the Trek could be one badass mother bike, piloted by one BAMR.

4. Alamimo. Researched this baby at the airport; a unisex name that means fast, quick, nimble. I kind of wish it were Alamino–seems to roll better off my Minnesotan tongue–but I do like the uniqueness of the name. I can hear the fake announcer in my head now: “Here comes Alamimo, piloted by Dimity!”

What would you name it? One of these four or something else?

Strong Women Lift Weights

Sarah and Dimity host guest Ashleigh Kayser, the beautifully buff personal trainer and mom of 4, who designed the at-home strength training plan in Train Like a Mother. Ashleigh leads the circuit training class that Sarah grunts-yet-laughs through twice a week, so the truth comes out about one mother-runner’s weak spots. Ashleigh highlights the imbalances most runners have, and how they can overcome them with some multi-muscle moves (which Dimity remembers to call, “compound exercises”). She also tells us (and you) how to strengthen those muscles nobody but your doc and maybe your partner sees.

[audio:http://www.podtrac.com/pts/redirect.mp3/podcasts.pagatim.fm/shows/amr_041912_101588401.mp3]

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Train Like a Mother: What’s Your Favorite Race?

Guessing this marathon–a 2 minute, 20 second PR for Michelle–might be her favorite race. Definitely her favorite pic: check out her  airborne cheerleaders!

Our second-to-last TLAM outtake, mother runners. Enjoy.

Take It From a Mother: What’s Your Favorite race?

“So far, the Iron Girl Triathlon last year. It was my first and I did better than I thought I would. I went to all the pre-race clinics and workshops. I learned a lot about racing and also about myself.”
—Dawn (no longer has any doubts about her ability to do anything, “as long as I prepare myself by training properly.”)

“The Kiawah Island Half Marathon with my husband to celebrate our first wedding anniversary.”
—Tyler (favorite race distance: 10 miles.“ It’s long enough that you have to train, but short enough that it doesn’t take over your life.”)

“My first Danskin. Couldn’t believe I’d done it. The energy from the spectators was amazing! I felt so powerful and strong. Oh, if I could bottle that feeling!”
—Holly (felt like a “real” runner when she figured out how to breathe while running, instead of walking to catch her breath)

“Loved the sunrise coming up over the water at the ING Miami Half Marathon. Amazing view from the top of the McArthur Causeway.”
—Melissa (cannot run fewer than three miles at a time. “It usually takes me a mile or two to feel good.”)

“My favorite race ever was a 4-mile trail race in some woods behind a truck stop in my hometown. It was called the X-Country Xtreme, and the year my husband and I ran it was its first running. Everything was just perfect about that day: running with my husband, running over obstacles including a cattle gate, a muddy creek bank you had to scale with a rope, a giant hill. The weather was cold and overcast and the race organizers built a bonfire. At the end, despite the hills and the obstacles, I felt great, and I passed lots of people (including lots of guys). I ended up being third woman and got a crazy trophy made out of splintery wood culled from the race course. We hung out to watch the costume contest, then went to Waffle House. It was perfect.”
—Terzah (worst race was a 10k she ran a minute slower than the prior year. “I shouldn’t have had such high expectations, but I did. I cried in the massage line.”)

“My favorite race was the Kapiolani Women’s Only 10k in Oahu. We happened to be on the island for vacation and I was training for my first marathon. I thought it would be a good way to have a running goal on vacation. Running up Diamond Head and the ocean views were beautiful. It was warm, sunny, breezy, and a race I won’t forget.”
—Andrea (Zumba is her favorite cross training activity. “It’s social, fun for all, funny to watch, and gives an awesome sweaty workout.”)

“I loved running the Grand Rapids Marathon. It wasn’t the race or the course itself. I just loved that I ran the whole thing and that the race director gave me a big hug at the finish line, just like he said he would in one of the pre-race emails to participants.”
—Robin (most proud of her marathons, but her favorite race distance is a 10k or half-marathon)

Twin Cities Marathon series 10k. I got to meet a bunch of women I was corresponding with through the Biggest Loser, as well as one of the Biggest Loser fitness experts.”
—Carol (loves the adrenaline rush in the jostling at the beginning of a race)

“The Zappos.com 2010 RNR Half Marathon in Las Vegas. My brother’s band was on the stage at Mile 12 and there’s nothing like running along and hearing your name being called out from stage by your little brother.”
—Carla (also loves women’s events. “You are surrounded by so many other women who are all there to accomplish the same goal. My first Zooma half in Annapolis I actually got teary-eyed as I looked ahead at the huge group of women running.”)

The Boston Marathon. Because it’s Boston! I had qualified two years earlier and then gotten pregnant so I was running it 11 months post-partum. I had trained for it in Russia during a horrible winter when it was too icy to run outside so I had to do most of my long runs on a treadmill that was next to swimming pool (don’t ask!). I flew back from Russia by myself with my 11-month old and we were both suffering from jet lag and she was waking up every hour the night before the race. Just standing on the starting line felt like an enormous victory. “
—Heather (dreams of running with Joan Benoit Samuelson, “but I’d be nervous I was going to slow for her”)

New Orleans 70.3 triathlon. The finish line was in the French Quarter; plus, the race was flat and at sea-level.”
—Molly (treats herself to Coca-Cola Slurpees from 7-11 after long or hard runs)

Fallen Heroes 10K, which honored and raised money for families of Georgia soldiers that have died in combat. It was humbling and emotional to see the crosses and names of all the soldiers.”
—Jennifer Lundstrum (her first race was a Warrior Dash, “for the thrill of playing in the mud”)

5K Run Through the Lavender Fields in Mona, UT. You run through the Young Living Essential Oils lavender fields when they are in full bloom. The sun is coming up over the mountains in the morning, there is this amazing smell of lavender hanging in the air, and there is every size and shape of person running through the dirt trails of the lavender fields. It was truly a sensory and spiritual run for me.”
—Jerritt (favorite pre-run meal is a banana/chocolate almond milk/peanut butter smoothie and an over easy egg)

San Diego Rock ‘n’ Roll, because it’s a party. And I love San Diego. And San Diego has the best breweries. What I’m getting at is I run for beer!”
—Lauren (that said, no alcohol the night before a race. “I tried it once and felt sluggish and sloshy the whole time.”)

“The Albany Georgia Snickers Half Marathon. I set my PR of 1:56. I did it for my Dad, a former sub-3 hour marathoner who died of cancer. My family is from Albany and I promise you Dad was with me the entire way.”
—Allyson (quotes Navy Seals to get her through a tough workout. “If you don’t mind, it don’t matter. The only easy day was yesterday.”)

“Indianapolis Mini Marathon. 35,000 runners. Lots of bands on route. This year’s cool weather pushed me to a personal best.”
—DeAnn (was most proud of her 2:10 half-marathon PR. “Yeah, it isn’t fast, but I’m getting faster as I get older, which makes me happy.”)

“The ones where there are lots of spectators out cheering you on, or those with crazy folks wearing costumes.”
—Carolyn (entertains herself on long runs by doing math problems in her head. “Hey, I’m just a nerd.”)

Now taking it to you mothers: what’s your favorite race?

Tell Me Tuesday: How To Run With a Metronome

Watch out: I might break out the sweater vest on a run soon. (Image from triediksi.deviantart.com)

As Boston-palooza continues—SBS’ race report will run on Wednesday—I’m briefly interrupt to speak on behalf of my lovely metronome, a plasticy, made-in-China, beepy thing that has become my go-to running gadget for the past 8 weeks. I have been running three times a week since I started running again in late February, and I haven’t left home yet without my ‘nome.

I guess that’s 25+ runs with it, so I’m no expert for sure, but I wanted to share a few things that have worked for me with it. Because it’s been a long day and I’m not capable of making fluid transitions with my sentences, I’m going to turn this into a Q+A, with me doing both the q’ing and the a’ing.

Q: What is a metronome?

A: You might know the tick-tock metronome from your piano days, as I do–I could never keep rhythm very well–and a running metronome is the same idea, only it clips onto your belt or can fit in the palm of your hand. You set it to beep every time one foot–either right or left–hits the ground. You can use a real metronome, as I do, and there are also metronome apps for smart phones, like this one for an iPhone.

Little, silver, beeping. Dare I say I love this thing?

Q: Why do I need a metronome?

A: You may not. I didn’t for about 20 years of my running, and then when I got all injured and out-of-whack, I turned to Chi Running, which promises to run injury-free for life. I have not seen that beautiful nirvana yet, but I will say that once you get past the dork factor of the ‘nome, it is an amazingly helpful tool.

A quick cadence–or small, plentiful steps–are key for staying injury free. You land lighter on your joints, you put less force on your muscles and you kind of get a circular motion going with your feet. (Running barefoot gets you to a similar point, because you don’t want to land as lightly as possible on those bare treads.) When I’m on the metronome, I think about my feet just tapping the earth and it rotate with every footfall. When I’m not, I overstride and land with such force, I could actually be stopping the earth. (Another Chi Running visual that I find really helpful: pretend like you have no lower legs when you run, so you’re “landing” on your knees. That brings your landing under your body and promotes a quick cadence as well.)

Q: What’s an ideal cadence?

A: The experts all say 90 steps per minute (SPM), which means hitting the ground with your left or right foot 90 times a minute. (Sometimes people will say 180, which just combines the two feet.) Taller people with crazy inseams get off the hook a bit, and can aim for a cadence of 85. I say, if you know you don’t have a quick one, just try to make it faster than what you have now.

Q: How do I get to that ideal cadence?

A: Glad you asked. Like most things in life–and all things in running–you have to start where you’re at and gradually build from there. No short cuts, unfortunately. Head out and run for five minutes without a ‘nome on, then start the beeping and adjust the metronome up and down until you get to the point where one foot is touching down as it beeps, but you haven’t changed your stride at all.

So you play with it a bit and realize your everyday, natural cadence is a 79. Spend a week running at a 79 just to get used to the rhythm; do all your regular workouts, but keep your cadence at a 79. (And it goes without saying: you have to commit to the ‘nome. Run with it as often as you can.) The following week, bump that bad boy up to 80. Ditto: get all your miles in at 80 steps per minute. Repeat until you get to the cadence that feels good to you; hopefully somewhere between 85 and 90.

That’s an ideal situation. Truth be told, it’s taken me longer than a week to get my cadence moved up a beat. I started at 81, then hung at 84 for about four weeks, and am finally at 85, but it feels hard.  One more note here: it is really hard to go out and run at 85 or 90 when your body isn’t there. I tried on a long run last fall to just go at 86. I was quickly tired and frustrated and turned it off–and put it away.

Also, know that you have to go on solo runs and concentrate to get there. Kind of obvious, but I brought mine on a group run and tried to get the other interested ladies on the beat. It didn’t work very well.

Q: So does a quicker cadence mean I’ll go faster?

A: Not necessarily, but there is definitely the possibility that you’ll increase your MPH as you increase your SPM. I haven’t found that to be the case yet, but speed hasn’t been my priority. In Chi Running, they introduce four gears, which range from warm-up to speedwork. (Here’s a video that demonstrates them; check out the book for a much better explanation.) The key is this: no matter what speed you’re going, your cadence stays the same.

Little anecdote: Grant saw me running up the street after a four-miler. I asked him if he could tell if I was using the metronome. “You look like you’re really running and not just dragging, like you usually do,” he replied. I took it as a compliment.

Q: Isn’t the beeping annoying?

A: I was really concerned it would be. And when I was trying to go straight to 86 and skip the baby steps necessary to get to a higher cadence, it was. I resented the beep.

But now, I actually like it. When I’m in line with the beep, everything else seems to be going well: my posture is good; my focus is forward; my core is engaged; my legs are light. When I’m crossing a street or otherwise get distracted and am no longer coordinates with the beep, I feel like my body kind of caves and I revert back to old habits.

It’s obviously not music or an, ahem, entertaining podcast, but I am not missing either of them right now. I’m not missing my Garmin either. I’m good, just running to my own beep.

Have you run with a metronome? Have questions about it? We want to hear.

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