Behind the Scenes at AMR!
Facebook Live alert! Sarah will be doing a Facebook Live event all about hydration at 11 a.m. PDT today (Tuesday, May 23)!
Ever wonder how what it’s like to run with AMR? Lace up your kicks and step onto the street (and into the parks) of Portland, Oregon, with Sarah, Dimity, and a bunch o’ BAMRs!
Click on the photo above or jump over to YouTube to see our mother runners in action! And if you like any of the gear pictured, check out the Mother Runner Store!
#261: Behind the Scenes with Two Race Directors
A special deal just for Friday, May 19!
Choose from the traditional half marathon program for those who want to run/walk, run, and race; as well as the heart-rate program for those who want their plan to leave them feeling amazing, excellent, or super excellent! And if you’re not sure which heart rate program is best for you, here’s a primer.
And, now, the podcast!
Sarah and co-host Dimity chat with two race directors– Virginia Brophy Achman of Twin Cities in Motion, and Sarah Ratzlaff with ZOOMA, who also worked for runDisney for 11 years. This episode kicks off with a long catch-up session between the AMR co-founders. Find out what Sarah’s watching on Netflix—and why Dimity isn’t. The duo’s conversation winds up with fast-food reminiscences from childhood. When Virginia from Twin Cities Marathon joins the jabber, she shares the 20-degree rule of marathoning plus the port-a-potty ratio favored by race directors. (Who knew?!) Virginia shares race etiquette tips, plus advice on organizing a local race. Sarah Ratzlaff (a.k.a. “Other Sarah”) makes the ladies laugh with behind-the-scenes Disney anecdotes. The trio talk about how the races have changed over the past decade, and Other Sarah tells how she’s bringing her creativity to a boutique race like ZOOMA. Dimity wraps the episode with a heartbreaking, yet life-affirming, tale from the Train Like a Mother Club: Be sure to listen to the end of the show!
*Discover the amazing new maternity workouts, as well as stroller sessions, on Aaptiv, the mobile app with coached workouts set to fresh, fun playlists! If your baby-days are behind (or ahead of!) you, tap Aaptiv for workouts focused on running, indoor cycling, elliptical, yoga, strength training, and more. For a free month, sign up at aaptiv.com and enter code AMR30
*If you’re digging our podcasts, we’d be super-grateful if you’d take a minute (because we *know* you have so many to spare!) to write a review on iTunes. Many thanks.
**Also, the quickest way to get our podcasts is to subscribe to the show via iTunes. Clicking this link will automatically download the shows to your iTunes account. It doesn’t get any simpler than that. We’ve also joined the Acast podcast network, download their app to hear our podcast and many others like it!
10 Tips for Race-Day Success
Whether you’re at a fundraising 5K or your fifteenth half-marathon, we want you to be smiling, like #motherrunner Gina (on right, on her way to a half-PR) and her friend Rachael, in your race.
NUTRITION: SAME OLD, SAME OLD
Show up race day well hydrated and well fueled; if you’re running a marathon, you should have carbo loaded over the past two or three days. Have a plan in place for what you will eat and drink the day before and, most importantly, the night before and morning of the race. Nothing new, ladies! Stick with what has worked.
GEAR: FLATTEN YOURSELF OUT
The night before, lay out everything you will be wearing; all items should have some miles in them, so they don’t cause any unexpected issues for you. (Hello, chub rub!) Make sure to have your phone and/or GPS charged, and all other items (fuel belt, ear buds, gels, etc.) ready to grab and go, so your foggy, anxious morning brain doesn’t forget anything critical
LAY OUT THE LOGISTICS
Before the race, check out the course online—or in person, if possible—to get an idea of aid station locations, what will be served, where the hills are, etc. You don’t have to study with SAT intensity (don’t freak yourself out!), but knowing that there’s a big climb at mile 11 or a breezy downhill to the finish line will help you temper your effort.
LINE UP YOUR CHEERLEADERS
If you’ve got friends and family cheering you on, know where they’ll be on the course. The bigger the race, the more specific you need to be (mile 13.5, left side of the street, right before runners turn left). Then have a Solid Plan for meeting at the finish—again, the bigger the race, the more you need it. While you likely know what time you expect to finish, you may exceed your goals or not have a most excellent day. So give a wide range of time to meet, pick a place and then have everybody stay there until you reunite. (Why? Phone batteries seem to die at races.)
ARRIVE EARLY
Depending on the size and location of the race—and your familiarity with it—plan to get to the race site one full hour before the start. This insures a decent parking spot, time to pick up your packet if needed, get in the porta-potty line once (or twice), hand off your drop bag (a process that always seems to be more complicated than you initially planned) and complete your warm ups. If you arrive crazy early, you can just chill in your car, visualize a successful race, and enjoy the silence.
[DOWNLOAD THESE TIPS AS A PDF]
DON’T DISMISS THE WARM UP
Warming up is not just for the front-runners in singlets with 4% body fat. Getting your blood pumping prior to the race will help you pace yourself more efficiently at the start and help you calm your nerves.Twenty to 30 minutes before the start, break a sweat.Directions according to your race distance:
5K and 10K: Warm up with a slow, slow jog for 10-20 minutes, followed by dynamic stretching (running drills like high knees, butt kicks, grapevine) and 4-6 strides (20 seconds of accelerations)
Half-Marathoners: Warm up for 10 minutes, followed by dynamic stretching and a couple strides.
Marathoners: Depending on your running experience, you can skip the jogging part of the warm up; instead, use the first mile to two of the race to get in a groove. Doing some dynamic stretching as you wait for the start is a good idea, though.
CORRAL CORRECTLY
There are plenty of people who jockey to be towards the front or line up in a corral that isn’t appropriate for their true pace. Unless you’re planning on 7 minute-miles, don’t be one of those people; line up in a place that corresponds to your fitness level. (If you’re planning a 2:20 half-marathon and look over and see the 1:50 pacing sign, you’re not in the right place.) Why does it matter so much? Because starting slow is key to a great race. Being around people who are running way too fast makes it crazy hard to keep your speed in check.
DIVIDE AND CONQUER—OR THE RULE OF THIRDS
Regardless of your race distance, mentally dividing the race into thirds—and then staying present in the mile you’re running—is a sound strategy.
First Third: Hold Back
Aim to run your planned average race pace, or if you’re running a half- or full marathon, even a little slower. On the heels of your strong training cycle and your taper, your effort should feel easy-breezy! That said, it should feel also like you are holding back; you should not look down at your GPS and see a number you rarely—or never—saw in training. Please know: this takes discipline because people are going to blow by you. Let them go! You’ll see them again later.Also, know that you can’t bank time in a race. If you run 30 seconds/mile faster than you planned for the first half, thinking that’ll help you nab a PR, it won’t. You’ll pay for your speedy miles at the front of the race at least three-fold, if not more, towards the end of the race. (Yes, that is a total estimate, but trust us: You only have so many matches to burn in a race. If you fly through the first miles, lighting one match after another, you will flame out at the end. We’ve done it ourselves, and it isn’t pretty. Or fun.)
Second Third: Steady and Strong
Settle in and aim to nail your race pace. Check your pace occasionally to make sure you are staying on target. You should feel strong, yet definitely at an effort that is maintainable for the length of this section. This is a great segment to start playing games, especially if focusing outside your body helps you. For example, count the number of people you pass, reel them in slowly like you are fishing, or imagine a bungee chord attached to runners ahead pulling you up and past them. Keep thoughts positive as you focus on hitting consistent splits.
Final Third: Dig Deep(er)
The goal of any race should be running negative splits (running the second half faster than the first). If you started smart, and held steady through the meat of the race, you should have some energy to shift into the next gear as you make your way through this last third of the race. Don’t make any sudden shifts in speed, but rather slowly pick up the pace, or hold onto your race pace, as you close in on the finish. With 200 to 400 meters to go, feel free to open it up and leave whatever you have left on the course. It’s not easy but there’s no better feeling than crossing the finish line like the #BAMR you are.
SORRY: YOU’RE NOT FINISHED YET
Spend 5-10 minutes doing super easy jogging and/or walking after you come across the finish—and that may mean just walking along the finishing corrals or walking to the car. Eat a mix of carbs and protein, replace fluids and celebrate! (And at some point sooner than later, get in some foam rolling and stretching!)
CELEBRATE + HAVE PERSPECTIVE
Whether you nailed the race or the race nailed you, realize that you crossed a starting line and a finish line. That is a huge accomplishment, and should be celebrated. Don’t get us wrong: the time on the finishing clock matters, but remember to zoom out and be grateful for all the things that this training cycle and race has brought to your life.
(Put a more succinct way: Our friend Bart Yasso says, “Never take a finish line for granted.” Amen to that.)
[DOWNLOAD THESE TIPS AS A PDF]
WANT MORE EXPERT GUIDANCE? JOIN A PROGRAM IN THE TRAIN LIKE A MOTHER CLUB, WHERE YOU’LL BE SUPPORTED FROM THE FIRST STEP TO THE FINISH LINE.
What Would Another Mother Runner Do? Save the Taper v. Spend It
We haven’t had a recent installment of this series of What Would Another Mother Runner Do scenarios in a while–and we’ve missed it. So when saw Michelle San Antonio’s story on Facebook this weekend, we knew we had to feature it.
Michelle (with a pal) before 2016’s Philadelphia Half Marathon
After an injury kept Mother Runner Michelle from running the Boston Marathon in 2016, she planned to requalify and run a PR on April 15 at the Newport Rhode Race. Unfortunately, she lived every racing mother runner’s worst fear: she got sick during her taper. Rather than race regardless, she picked another race, the Maine Coast Marathon, which was one month later. The timing was such that it would allow her time to heal from her illness but hopefully still be able to use the speed and fitness she’d already built. The day before the race, however, a classic spring Nor’easter was predicted. The forecasters were calling for sheets of rain, stiff winds, and just-above-freezing temps.
The forecast. Looks delightful, eh?
Michelle wondered: should she race on regardless, having already delayed once, or push through and hope for the best?
What would you do?
Sarah says: While I know it’s possible to qualify for Boston Marathon in craptastic weather (I did it in continuous downpour in 2010 Portland Marathon!), I would have delayed the marathon again. Particularly in light of predicted 30 to 40 mph winds accompanying the storm! Living in the Northeast, Michelle was running against the onset of summer heat, but I would have found a copacetic marathon on Memorial Day weekend, with the hopes that third time would be the charm! Then I would have run long on the day of the Maine Coast Marathon, then gotten in a touch more speedwork before, once again, starting to taper.
DMD says: So Boston Qualifying—let alone the distance of a marathon—feels so far out of my (injured) wheelhouse right now, it’s hard to mentally put myself in Michelle’s shoes. (Shoes, it should be noted, that have had too many frustrations lately. Sorry, Michelle!) That said, if a fast marathon was her priority and if she knew that, when she crossed the finish line, she was going to be disappointed if she wasn’t able to race to her full ability on race day, I would’ve told her to save her taper (again) and find another race. On the other hand, if she wanted an adventure and a story that would always get runners to laugh, I would’ve totally condoned running 26.2 in a Nor’easter. Personally, I’m 100% in the adventure-over-clock-time camp, so I probably would’ve run. And then I would’ve taken a crazy long, hot shower and celebrated the badass feat I just accomplished with a huge slice of carrot cake.
Michelle decided to just go for it. It was her slowest and, due to some misdirection by a volunteer on the course, longest “marathon.” She says: “I’m not happy with the way the race went – I struggled with cramping hamstrings and calves and knee issues for the last 11 miles, and the awful weather on top of that made for a pretty rotten experience – but I am happy I did it, because I’d always rather give it my best shot and fail than not try at all.”
What would you have done? And do you have your own What Would Another Mother Runner Do? quandary to share?
What a Mother Runner Looks Like: May 2017
— Denise, 38. Mom to a 10- and an 8-year old. “My favorite body part? While I would not describe it as my favorite, I have come to peaceful terms with my “mom area” ( that little pouch, that never, ever completely goes away). I grew my 3 babies in there, which is pretty badass to me.”
My proudest moment has to be rounding Columbus Circle in the last quarter mile of my first marathon, the NYC marathon, in 2014. I had never run that far before and was super proud that I did it. I was so zoned in I didn’t see or hear my husband who was 100 yards from the finish line. He has it on video of himself screaming for me and me just rushing past him!
— Jill, 39. Mom to three: 18, 14, and 11. Her favorite body part is her head because it gives her good pep talks and keeps her zoned in when she needs it. It has even agreed to do things she thought were possible. (See proudest moment ever). It keeps her in tune with the physical aspect and always has encouraging comments for those around her.
— Amy, 38. Mom to three. Her favo(u)rite body part is her brain. Her legs are a close second because they have become so strong since she started to run.
So what is your proudest running moment, BAMR?
Your favorite body part?
What do you look like after a run?
Dry Martini: On the Struggle Bus
I distinctly remember, just a few weeks ago, back in March, maybe, when Spring seemed forever away, feeling a little bored by how quiet life was. Our weekends were more or less empty, which gave me ample time to get all of my chores done. I had time to read, too, and my job-job was humming along without too much input.
Right now, I kinda want to travel back in time and shout at past-me: “Stop and enjoy in, Martini! This lull will pass far sooner than you think.” Oh, how perfect hindsight is.
To make a long but tremendously tedious story short: the last ten days could not have been more full. Not only did I travel to Pittsburgh, work the Expo (which was super fun), run the half, and drive back home; I also had to work all of the senior week events my office hosts at SUNY Oneonta (which was super fun for the seniors, if exhausting for the rest of us). Saturday was Commencement, which lasts all day when you have 1000+ graduates spread across three ceremonies. Just getting to Sunday was a struggle. Mother’s Day was my first chance to get a nice long run in since I got back.
This is what the indoor running track (it’s the stripe above the black curtain) looks like when the gym is in its full glory. And, no, they don’t allow laps during the ceremony.
My Mother’s Day six miles were just fine, by the way. I also found two nickels so it’s a happy Mother’s Day indeed. Hope yours was equally joyful.
But to jump back a little to Pittsburgh …
I realized this was the fourth time I’ve run this race. It was my first half marathon, the one that launched my AMR tenure, in fact. Soon I’ll need to register this column for Kindergarten and the time will really start to fly.
This time around, however, due to construction, the race had to be rerouted and skip two of my favorite bridges downtown. *Cue sad trombone*
I guess that’s fine — I mean, you do need to fix bridges every now and again — and the new route was allegedly flatter. Plus, we wound around near the sports stadiums, which I’m told were a huge draw. But I’m not a stadium girl. I dig bridges. We all have our quirks.
Marianne, who you may remember from her column about training for a marathon, and I waiting at the start. She was my boon booth companion.
Still. We run on. Given how tired my legs, feet, hips, etc., are after working an Expo, my plan was always to mosey this race and soak in my hometown. Marianne put up with me for all 13.1 miles. Our race, in a few pictures.
Leia had to be freezing.
Eventually, we crossed the starting line.
Bridge #1.
The view from bridge #1. Man, I love Pittsburgh.
Bridge #2.
Bridge #3. Marianne is still perky; I’m starting to fade.
And done. That’s my Dad, btw. He spent his weekend hanging out with extended family and drinking homemade wine. As one does.
Marianne, my cousin Donna, and I wandered back to the hotel to get a little cleaned up. Then Donna and I went back to her place, where I took a delicious nap. I’m told that everyone else did, too, but cannot speak to the quality of their napping.
A few of these might have fueled my nap. (Oakmont Bakery, in case you are curious. So good.)
Now that the race is done and students have graduated, there should be a little bit of quiet while I try to get back on top of all of it. I will do my best to appreciate this window of relatively un-busy time. We’ll see how long that lasts.
If you could go back a week or two in time, what would you tell yourself?