#267: NYT Columnist Gretchen Reynolds Demystifies Recent Exercise Research
Sarah and co-host Ellison Weist delightedly dive into a conversation with respected reporter Gretchen Reynolds. In her New York Times column, mother runner/mountain biker Gretchen reports on new and interesting science to help our bodies function better. The trio starts by talking about dealing with hot weather while running, with Gretchen explaining why a hot bath might be a wise tool before she answers the age-old question of slushie v. frozen underwear. Gretchen shares welcome findings about the performance boost of caffeine as well as good news about the effect running can have on both back and knee health. The three mother runners take an intriguing detour to debate the use of the word “jog.” Find out why you should be doing interval training (especially if you’re north of 40) plus how much you need to run to add to your longevity. This episode is guaranteed to get your mind whirring!
In the intro, “Book Bully” Ellison shares her latest book recommendations; the Q&A with guest Gretchen starts at 23:40.
Books Ellison and Sarah mention in introduction:
The Bright Hour: a Memoir of Living and Dying by Nina Riggs
Signs for Lost Children by Sarah Moss
Saints for All Occasions by J. Courtney Sullivan
Feel the Fear…and Do It Anyway by Susan Jeffers
The Road to Jonestown: Jim Jones and Peoples Temple by Jeff Guinn
*Try a sample box of 10 (ten!) different KIND Bars for just $10 with free shipping (a $20 value). For details, go to KindSnacks.com/AMR
*Rev up your runs with Aaptiv, the mobile app with coached workouts set to amazing playlists! 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!
How Maggie Got Her (running) Groove Back
Let’s give a warm AMR welcome to Maggie Palmer, a mother runner who is looking for her running groove….
The running bug bit me when I was in 6th grade. It was spring in Ohio, so most likely it was snowing and I was in shorts and a T-shirt on our middle school track, which was an uneven gravel circle tucked in by the woods. Shy and awkward, like most middle schoolers, I also had a speech impediment that turned my “r’s” into “w’s.” Maggie Mowan (Moran) brought about a fun nickname along the lines of Maggie “Mowon.”
You get the idea: just a typical middle school experience. Until the day I tried out for the track team and they told us to run a mile around the track. There was little to no instruction, just a little pop of a gun and we were off. I ran without thinking about form, pace and most likely in shoes that were not meant for running.
I don’t remember much aside from finishing and taking my shoes off to dump out the gravel they’d collected and feeling completely free. I also remember my favorite history teacher, Mr. Flood, running over to me and smacking me on the back with a big, goofy grin on his face as he stared at his stopwatch.
Every track meet became a chance for me to feel that freedom again but I started to realize it also became a moment for the rest of my small school to take notice of me. The boys and girls gave me high fives. The crowds cheered me across the finish line. And during home room the next day my name sounded out across the school speaker as the winner of the 1600-meter race every morning after a meet. For once the boys who had made fun of my speech were looking at me with respect and admiration. I was hooked.
Middle school running was fun and free. I was untouchable. I won every race, and my coach always told me to run against the clock since I had no other competitors who came close to catching me.
Maggie (1053) and her race face.
High school changed my relationship with running. It became about form and pace and the competitors were fierce. I was losing most races and the ones I won were hard fought. My body was also changing. My thin frame was turning curvy and I found it difficult to keep up. Practices became torture and race day brought fear instead of excitement. The freedom running had brought me turned into a prison of expectations to win and run faster each meet. It didn’t help that my older brother was a running star and my younger sister was coming up as a sports star, too. In a small town, you become known for things. And I didn’t want to become known for losing. So I found solace in the speech and debate team — and soon I was spending after school hours inside rehearsing and not outside on the track.
My dad was my biggest fan and all he knew was sports. But he did his best to adjust to my change in direction. He would show up to the speech meets with his stop watch just as he did to my track meets because I told him we’d get penalized if our speeches were longer than 10 minutes. A tough guy from a working class neighborhood in Youngstown and a jock in his own right being around all the “speech kids” who were talking to walls rehearsing made him uncomfortable but he never let it show. He was there for every speech tournament wearing his Poland High School gear, ready to cheer me on just as he had been for track.
I eventually found my way back to running but it would be a long time before I would race again. Even now, I feel the familiar butterflies before a 5k, 10k, or half marathon and I have to remind myself I’m not competing.
Maggie’s son Dylan getting ready to run his first track race. She was more nervous than he was.
My 8-year-old son just finished his first year of track. They start young here in Oregon — and , wow, are they fast. His best 1500 meter time this season was 5:58 and he placed 8th in that race. I watched him with a mix of agony and adoration. I wanted to make sure not to push him too hard but still support him so he knew I was there. I also wanted to let him know that if he ever lost the love for the game I’m ok with him not continuing. I wasn’t expecting watching him race this season to bring up so many memories and emotions of my track days in middle school.
Getting bit by the bug: My little track star winning his heat in the 800 meter.
I’m glad my son and I get to share the bond and love of running. I’ll compete in my 3rd half marathon on July 1st and I feel like I’ve made peace with my running past. I’ve found the love again and it’s a beautiful feeling. It’s not always convenient with 3 young kids and a full time job. And it’s not always pretty. And I’m a lot slower than a 6 minute mile.
Dylan and Maggie after the 2017 Race for the Roses Half Marathon in Portland this spring.
But it’s here and it’s consistent and it’s a link to the past. It defines me, as it defines so many of you. I’ve found one of the most difficult moments of being a mom is reliving your experiences through your kids. Reminding yourself not to put your baggage on them and let them have their experience in their own right. But also allowing yourself to let the emotions come up, run through you, and breathe through them until they become tucked safely into your memory, allowed to simply be what they are, for better or worse.
Room on the Road: Heart Strides goes to Eau Claire
Back in May I packed up and headed to Eau Claire, Wisconsin, for the Eau Claire Marathon. With the end-of-the-year school chaos looming over my head, I needed a big hit of Midwest hospitality and some cheese curds.
Friday night set-up, thanks to friends and advocates for making EC another great year!
While I always love this race—the hometown feel wraps around me like a flannel blanket on a January night—this year was special. Heather, who received her shoes from Heart Strides in 2015, was running her first marathon. Heart Strides, a non-profit that provides new running shoes to moms caring for children with a disability or chronic illness. Heather was nominated by Cathy, a friend, who had met Heather through their local chapter of Moms on the Run, in Minnesota.
A single parent to four-year-old Jackson, Heather found friendship, support and inspiration through Moms on the Run—so much so that she was ready to tackle her first marathon, something that has been hanging out on her bucket list for a while.
Jackson’s medical needs require around the clock care and monitoring, so he is never far from her side—even during her training. She pushes him in his medical stroller, which is a workout in itself; Jackson, the stroller and all of his medical supplies weigh about 116 pounds.
Its expo–and inspiration—time! Heather and her son, and new Heart Strides recipient Payge, who was tackling a 5K that weekend, and her kiddos. Knowing what it takes for anybody get to a starting line, I am always impressed with moms of kids with disabilities who lace up on any given day, much less train for a race.
The morning of the expo, my hand was glued to my phone, I didn’t want to miss the incoming text from Heather. We’ve exchanged messages for over a year; even though I felt like I already knew her, I was excited to meet her and Jackson in person.
My phone vibrates, a message from Heather—Walking in, I forgot my wallet and license at home. Brilliant right?!! On my way to see you. Can I leave his medical bag with you while we explore the expo?
I could relate to her text on so many levels. Every time we leave the house I’m double and triple checking, Do I have my wallet? My phone? Logan’s medical kit?
As they made their way to the booth the the first thing I noticed was Heather’s smile, followed by the very large duffle bag that included medical supplies and other items.
Getting to know Jackson and Heather—coffee in one hand, love in the other.
Soon after giving her and Jackson a hug, I started rattling off questions, How was the drive? How are you feeling? Are you nervous? How’s Jackson doing? Do you need anything? The butterflies were starting to act up, but she was ready to put those miles behind her. I didn’t doubt her for a second.
Flat Heather and Jackson—We do hard things together.
Ten minutes with Heather and anyone would know that she would rock those miles. I have a feeling there is nothing she can’t do once she puts her mind to it.
On race day, my flight was leaving early, offering little room for cheering. With the help of my friends, Amy, Karen and Anna, we made a plan to get up early and find a spot or two where we could cheer and still be able to make our way past any potential road blockades. Karen, an Eau Claire native, navigated the side streets with ease, getting us within walking distance of the course. Cowbells in hand, we were ready to cheer.
As I watched the runners pass, feeling nervous that we may have missed Heather, I frantically sent her a text. I was already feeling torn about having to leave so early. We’re on the other side of the bridge. Which is hardly helpful; there are seven bridges throughout the course. “I’m just crossing the second bridge…” She was on her way, we were at the third bridge.
I held my breath, now my stomach was full of butterflies, I hope she didn’t go out too fast, I hope she feels rested, I hope we don’t miss her, I hope, I hope, I hope…
As we waited for her to make her way to us, we had strategically placed ourselves on the path so we wouldn’t miss her. Keeping my eyes on the bridge, I cheered, holding my phone in position, ready to snap a pic. I love running a race but cheering for others definitely puts the eye back in this tiger.
The sun was bright, making it difficult to see the runners as they crossed the bridge. “There she is!” I yelled, getting everyone excited. False start: not her.
Heather, all smiles, making her way across one of the many bridges.
Then I saw her. She was floating across the bridge, the sun hugging her body like a halo. Suddenly I was overwhelmed with the situation: How much coordination it took to get her here, and she’s making it look so effortless. She’s doing it, she is going all the way, she is on the course all by herself, and these are her miles, her strides…
My eyes brimming with tears I reached out to give her a high-five. Trying to keep it all in, I watched her go down the path. I mouthed to my friend Amy I can’t stop the tears.
Watching Heather come across the bridge by herself, when she typically would be pushing Jackson, was so powerful. Her strength, determination and can-do attitude filled the air. I didn’t know where to go with the rush of emotions. My phone buzzed with an incoming text. It was from Heather, Thank you! Love you! Have a safe trip!
I had to head to the airport, but Anna and Karen, riding the course on their bikes, found her near the end and helped her get past those last few miles. After the race, Heather sent me a message. OMG, Heart Strides was amazing. Biked me in the last mile and met me a few times!!
Heather and Jackson with their support crew— her sister and mother.
On the plane, I had a moment to sit with my thoughts. I know she didn’t do this alone—her mom and sister were taking care of Jackson, her friends at Moms on the Run was cheering her on, as were all the spectators—but it was her moment. Her marathon. She and Jackson have a loving, supportive village, but sometimes it’s important to blaze a (26.2 mile) trail on your own two feet.
#266: A Nutritionist Answers Questions from Mother Runners
Sarah and co-host Amanda Loudin welcome Jessica Crandall, a registered dietician nutritionist in Denver specializing in weight management and sports nutrition. This certified group fitness instructor and mother runner answers a host of questions from the AMR Facebook page, starting with clearing up “calorie confusion.” Jessica gives weight-loss and weight-management advice for moms in their 40s and 50s; she presents an intriguing suggestion for improving on-the-run hydration. The marathoner discusses new thinking on carb-loading, including the importance of what the trio dubs “the Goldilocks Balance.” Jessica suggests numerous portable options for on-the-run fuel; find out her three F’s to follow for filling up post-workout. The trio talks protein needs for active women before wrapping the informative, fun conversation with a drool-inducing chat about the Casserole Connection. This pod’s drinking game: Chug chocolate milk or Nuun every time one of the gals mentions chia seeds or dehydrated peanut butter!
A favor: Sarah and Dimity would really appreciate you taking 10 minutes (or less!) to fill out a survey about Another Mother Runner so they can better serve this amazing community. Here’s survey link. Thanks in advance!
*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!
Running After Breast Cancer: Being Bolder
Before get to today’s post ….
What with the end of the school year and all of the concerts and graduations and class parties and locker clean-outs, the Ragnar Adirondack giveaway deadline might have snuck up on you like it did on us. Guess what? We’ve extended it to June 30! More info about how to enter right here.
And, now, on with our post.
Hi, I’m Katie. I’m many things: a mom, a wife, a professional, an AMR team member, and I’m also a breast cancer survivor. I’ll be sharing my story here on Another Mother Runner as I get back into a regular running routine and train for a half marathon. I hope you’ll come along. Feel free to ask questions or share your thoughts in the comments section below.
I have a confession, the longest I’ve ever run is a 10K and I’ve been running off and on for years. It’s a combination of a few things: I really haven’t had a desire to run longer than that, I always feel like I don’t have enough time because of the kids, work, etc., and perhaps the real reason is I never thought I could do it.
The first year I ran the Bolder Boulder was in 2015, shortly after we moved to Colorado from NYC. While I’m being totally honest, I ran this race after a 5 year hiatus of consistent running, due to pregnancies, nursing, laziness — the list goes on and on. It was such a fun race. Almost 50,000 people run 6.2 miles through the streets of adorable (and weird Boulder) and end the race in Folsom Field, the University of Colorado’s football stadium. I’m proud to say that I beat my husband by a few seconds that year. #girlpower
2016 was another great race. I was slower than 2015, but didn’t care. It was just fun to be out there on another gorgeous Colorado morning. Little did I know how much my life would change just 6 weeks later.
Fast forward to 2017. I was hesitant to sign up because I honestly didn’t think I would be able to finish. I had taken off the 4 weeks prior to the race because of my implant surgery and my surgeon said there “was no way I would be able to race.” Well, that’s all the motivation I needed. As my parents can attest to, the best way to motivate me is to tell me I CAN’T do something.
On race day, Dan and I packed the kids up at 5 in the morning and made the short drive up to Boulder. After dropping them off at their cousin’s house (with a gigantic box of donuts, thank you very much), we headed to the starting line. I got a little emotional letting it all sink in: I thought about what I had been through the past year, how thankful I was to be able to run again, and how grateful I will eternally be to my husband who has been by my side though it all.
You would think I was getting ready to run Boston with all of the waterworks, but for me, the Bolder Boulder 10K was my Boston. It was something I had to do to prove to myself that I’m healthy, breast cancer is a thing of the past, and now I can keep pushing myself to run farther, thanks to the awesome Heart Rate Training Program. Denver Rock N Roll Half Marathon, here I come.
It Takes a Village to Build a BAMR
Over on the Train Like a Mother Facebook page, Beth shared a race report. We thought you might enjoy it, too, even if you don’t ever want to run for 24 hours!
On May 20, 2017, I found myself on the start line of the 24-hour race at Three Days at the Fair. 3DATF is an event held on the NJ state fairgrounds in Augusta, NJ, hence the name. The course is a one mile loop that is mostly asphalt with a small section of dirt/grass. There are multiple race options from marathons & 50ks, 6-hour, 12-hour, 24-hour, 48-hour, 72-hour and 144-hour (yep, that’s 6 days!) events.
Early happy miles. The front of Beth’s shirt says “Run All Day;” the back says “Run All Night.”
I wasn’t sure what to expect as I hadn’t even committed to run it until eight weeks prior. Last year I had my first experience at heart rate training. While I had a good training cycle, I did not have a good race day. It was hot and humid; and a massive headache resulted in a DNF at mile 16. I had been planning on doing a spring ultra but just before Thanksgiving life threw a curve ball at me.
My mom was diagnosed with lung cancer and would be going through treatment in the months ahead. I put the ultra on a backburner. As an alternate plan, I signed up for the Traditional Marathon group with Coach Amanda. I wanted the structure of a plan and thought I might do the (close to me) Pocono marathon — or not even do a race at all depending on how my mom was doing.
Early morning walk break
In March, my mom’s PET scan showed miraculous results. Her lung tumor now half the size and the lymph cancer was gone! She was feeling good, too, and would only need two more rounds of chemo. I made the decision to switch gears and sign up for the 24-hour ultra.
At that point, I had done the first 10 weeks of Crush It, which is a fantastic plan and one that I look forward to doing the full 18 weeks for my next marathon. I made up my own plan for the next eight weeks leading up to the race. I incorporated much of what I learned from heart-rate training — and also used knowledge from Ellie, our nutrition guru.
My husband crewed me for this race, as he does for all my races. He is an endurance cyclist and exercise physiologist plus he loves me and loves to see me reach my goals. I couldn’t ask for a better crew! He set up a table with all my supplies: nutrition, extra clothes, shoes, a chair and footrest, my foam roller, and assorted first aid items.
Quiet determination
My race plan was to take a one-minute walk at the end of each mile and also walk an entire loop every ten miles. Later in the race, I added in some more walk breaks as needed. Twice in the race I took a 30-min rest as I was feeling nauseated. I veered from the nutrition plan I had discussed with Ellie…don’t ask me why!…and had been taking in too many calories. I felt so ill at one point that I was ready to call it a day and stop. At 62 miles I thought, “100K is a solid run! Why I am doing this?”
Scott was sound asleep all tucked into his sleeping bag at the car. I couldn’t bear to wake him so I sat down again, had a little pity party for myself, then decided I was too cold sitting there and that I might as well take a few more laps. Some kind of ultrarunning magic happened because by mile 70, I felt great. I kept running. And running.
A beer at 9:30 Sunday morning. It’s what one does after running for 24 hours!
There is a big screen that shows you how many miles you’ve completed, what place you are in, your last lap times, and your average lap time. I hadn’t been paying too much attention to it but for much of the day I noticed I was in sixth place in my event. Then in the early morning hours, I noticed I was in third place. When Scott woke up around 5 a.m., he told me if I kept moving I could probably move up to second place, which I did. Then he told me that if I kept running for the full 24 hours, I could get first place. I would have been perfectly happy to just walk for the last two hours of the race — or even stop when I hit 100 miles. But I kept running.
When I came through the timing area after 108 miles, only 15 minutes were left in the race. People were cheering and the race director was shouting “one more mile!” The LAST thing I wanted to do was one more mile. I really was ready to stop. Scott gave me some last encouraging words and I was off running. Somehow I ran that final mile in 10:28. It was one of my fastest of the whole race. That last mile brought me to 109 miles and bumped me into first place female. It was an exciting end to a long, long day.
Crossing the finish line at 109 miles!
I will remember this race as one that I fought for, one that I pushed further than I could have imagined. I am grateful to be able to do this crazy thing I love. All the knowledge and support from my husband, TLAM club Coach Amanda, and Ellie were a huge part of what brought me success. It takes a village to raise a BAMR!