September 2018

Dry Martini: Ready to Race?

Your comments are one of the best parts of writing this column. Thanks to all y’all for sharing your own belly thoughts, even if they aren’t specifically about your belly. Even BAMRs struggle with body image and it’s always reassuring to know that strong women can also feel all of their feelings.

At the end of this Saturday’s eight miles.

In other news, it’s still so flipping hot here I don’t know what to do with myself. On the Wednesday after Labor Day (and the day my kids were finally back in school), it was in the low 90s. Given that nothing around here is air conditioned, I’m am sure the middle and high schools smelled absolutely delightful. Teen Spirit will not be the next best-selling fragrance from Jean Nate.

I thought I’d be OK for my last long run before my goal half marathon, which is in Corning next weekend. I had 14 miles on my document (to quote one Kara Goucher) two Saturdays ago. On my weather app, the temps were going to be in the low 70s in the morning. A little warm, I thought, but manageable.

What I failed to anticipate was the humidity. Despite living here for 15+ years at this point, I can’t seem to remember that northeastern air holds onto moisture like my 13-year old holds on to his Nintendo Switch. The last couple of miles of those 14 had a definite Night of the Living Dead quality to them but I managed to get back home with all of my limbs attached and had cleared my schedule enough to catch a nice nap. #winning

The runs that remain before Wineglass have been and are a mix of easy miles and race pace miles. Easy miles are my bread-and-butter. Nothing makes me happier. I can lallygag like nobody’s business, even when the weather makes it feel more like a swim than a run.

I just went to the middle school’s open house. This is in the gym. I now love the gym teachers even more.

Even the race pace miles — my race pace is 11:20 — are going well. Right now, my biggest challenge has been to not run them too fast. Just because I can turn out a 10:45 mile in the middle of a four mile run doesn’t mean that I should. While I know that intellectually and accept that these RP miles are there to get my body to figure out how to find that pace, I still want to show off on Strava and to my coach. Brains are weird.

Because of those RP miles feel a little challenging but mostly good, I have decent hopes that this Wineglass will finally be the one where I break 2:30. The odds are in my favor:

  1. I have run some version of this same course three times and know where the hard bits are.
  2. AMR doesn’t have a table at the Expo this year (long story) and I can spend Saturday afternoon lounging around with my feet up.
  3. I’m starting to get the hang of half-marathons and know that starting too fast is my bete noir. My goal for the first five miles is to mosey with a purpose, no matter how zippy I feel.

I’ll practice a completely chill version of my mosey at the 5K the morning before. I was going to skip it — but couldn’t resist the spinny medal and commemorative plate. It appears that I choose races based totally on the swag.

Ariel and I are hair twins.

As much as I complain about our weather, I know that we’ve got it easy right now. One of the benefits of living where I do is that hurricanes aren’t much of a worry. I’ll take our bleak Februarys and Marches over feet of rain and angry wind any given day of the week. (If someone could remind me of this in March, however, I’d appreciate it.)

Hurricane Florence blew Ariel, a BAMR friend made at the Little Rock retreat a few years ago, up to my house in Oneonta for a couple of days last weekend. While her house in North Carolina wasn’t likely to flood or get blown over, the high pressure system always triggers her worst asthma attacks. Since she decided it would be better to not wind up in the hospital for something avoidable, I offered up our guest room.

I’d love to say that we went on long, soul-searching runs together. We didn’t. She’s Zippy McQuickerson; I am not. It would be frustrating for us both. However, we did have lots of time to talk and not-talk and generally rest and relax. While the overall reason for her trip wasn’t ideal, the time was nice to have together.

I hope all of the BAMRs who were in Flo’s path are safe and dry. And, hopefully, able to get out for a run.

So is it fall in your neck of the woods yet?
Or, if you’re in the Southern Hemisphere: is it spring yet?

AMR Aid Station: Running Blisters 101

Running Blisters

Helpful lister chart from Blister Prevention in Australia; deroofed blisters? Not good, mate.

Today the AMR Aid Station heads to your feet–and running blisters, the sores we all love to hate.

Blister hurt, the tiny buggers!

Running on the beach a few weeks ago—in shoes, no less!—both of my third toes got blisters so big they looked like they were auditioning for a tiny toe production of Elephant Man.

Blisters are the most common “injury” runners suffer. It was the number one “injury” runners reported in the 2017 National Runner Survey conducted by Running USA,

“Blisters aren’t an ‘injury’!” I scoffed when I saw that. But I didn’t have a blister then, did I?

Running Blisters

WARNING: Running on the beach during vacation may induce long-lasting post-vacation nostalgia. And blisters.

OW! WHY DO WE GET BLISTERS?

A foot blister, in podiatrist-speak, is a “small fluid-filled pocket that forms on the upper-most layer of the skin. Blisters are filled with clear fluid and can lead to blood drainage or pus if the area becomes infected.”

In the most simple terms, blisters form because of increased friction between your skin and sock or shoe, says Richard Braver, DPM, a runner and podiatrist at Active Foot and Ankle Care in New Jersey who has served on the medical boards at the Boston, New York and Chicago marathons.

Your body responds to this friction by producing fluid, which builds up beneath the skin that’s being rubbed. “As the outermost layer of skin, or epidermis, is damaged, fluid helps to protect the bottom layers of skin from further infection,” says Dr. Braver. Blisters can take up to a week to heal.

Many of us can run up to many miles during training with never even the hint of a blister, and then have one pop up during a races, especially a long one, like a half or a marathon.

Anything that intensifies rubbing between your foot, sock and shoe can start a blister, including a faster pace, poor-fitting shoes, uneven terrain like a trail (especially if you’re not used to running on trails) or the beach and foot abnormalities, such as bunions, heel spurs, and hammertoes. Heat and humidity intensify friction by causing your feet to swell.

Since moisture is a factor, races are the perfect breeding ground for blisters: You’re sweating more, sloshing through water stations and, if the weather is warm, probably pouring water over your head.

Running Blisters

Fast Teacher Friend did a trail marathon (we never run trails) as a tune-up for an upcoming ultra and came home with a blister the size of a small moose.

SHOULD YOU POP A BLISTER?

Am I the only one who sees a blister on her toe as a beckoning to play out her inner Meredith Grey?

My dear running pal, a k a Fast Teacher Friend, did a trail marathon this weekend as a catered long run in preparation for a trail ultra in October and came home with a ginormous blister underneath her big toe. She asked, “Is it advisable to pop the blister?”

In a word: NO.

Popping a blister is absolutely the number one things doctors don’t want you to do, because of infection risk. “When the skin and the membrane of the skin are compromised by popping the blister, all of the bacteria that live on the skin normally can invade and could cause inflammation or an infection right away,” Dr. Jordan Metzl, M.D., sports medicine physician at the Hospital for Special Surgery in New York City, has explained to countless non-hearing runners.

Think about how much opportunity your feet have to come in contact with unclean surfaces, says me. Especially if you spend “free time” writing about blisters instead of cleaning the kitchen floors. Ahem.

Running Blisters

SEE THAT DOG? How am I supposed to clean the kitchen floor, anyway?

If you are not careful, your popped blisters may become infected and make your toes hurt for up to three weeks after having suffered them as a consequence of running on the beach. Just saying.

Dr. Braver suggests covering the blister with a waterproof Bandaid or moleskin and allowing it to shrink and dry out on its own.

If you absolutely must pop a blister (me!), because you are traveling or can’t resist (me!) or because [insert whatever rationalization you want to here], Dr. Metzl says to clean the area with soap and water and clean the needle with an alcohol pad, and follow up immediately with antibiotic ointment. Clean the area regularly to prevent infection and don’t walk around barefoot.

[[READ HOW DIMITY DOES DIY TOE SURGERY,
AGAINST THE PROFESSIONAL’S ADVICE]]

BUT WE DON’T EVER WANT BLISTERS EVER. HOW CAN WE AVOID THEM?

First line of defense: The docs tell you to make sure you’re wearing the right size shoe, which is at least a whole size larger than your regular street shoe.

Running-shoe specialists say you should have at least a thumbs-nail width between the end of your big toe and the end of the toe box.

Why? Because your toes need more room to spread out and push off when you are repeatedly slapping the pavement, and all that slapping causes them to swell. If you’ve ever had to squeeze your feet into office-appropriate shoes (or worse, heels—the horror, the horror) after running, you know what we mean.

Too-small shoes may cause blisters on any part of your foot AND also under the toenails, which can lead to black toenails that fall off. Which depending on your point of view, is super gross or super BA.

Dr. Braver advises checking the lining of running shoes before you buy them to confirm that the seams are not raised, which could encourage blister formation.

Socks are another issue. Of course you’re wearing sweat-wicking socks. They should fit close to the skin (though not so tight your toes curl). Reinforced heels and toes help reduce friction.

Personal tip: The longer the run, the more your feet swell. That means, a sock that feels comfortable when you first put on your shoe may feel thickly constrictive by the end of a 3+ hour run. When I did an ultra that took nearly 7 hours, I bought running shoes an additional half-size up, and my swollen feet were grateful for the extra space.

Dr. Metzl recommends using products to keep your feet (relatively) dry, like baby or Talcum powder.

The same anti-chafing balm you use under your sports bra works well on your feet.

TIPS FROM THE TRIBE: How do YOU avoid blisters?

When we put the question to the Another Mother Runner tribe on FB, many chimed in with smart answers.

Running Blisters

BAMRs recommend Injini socks for toe protection

Several BAMRS like Injini toe socks, which look like gloves for your feet, with individual “fingers” for each toe. “They took a little getting used to and they take a little bit longer to get on but have been worth it,” said Amy Wilson.

Emily McKay, whose toes rub together, found reusable silicon toe caps. I’ve used those for bumps between toes.

Amy Silvestri Hunter suggested taping your toes before each run. KT Tape works well for that. If you want a deep dive into the care of feet, she suggests checking out the book (and website) Fixing Your Feet.

Running Blisters

Ballet dancers—the only people on the planet with worse feet than runners—stuff lamb’s wool into pointe shoes

Gail Flores suggested lamb’s wool, which ballet dancers use in their pointe shoes. Buying a pack of lamb’s wool at CVS today launched a conversation with an intrigued cashier. “What are you using this for?” Lamb’s wool is soft, breathable, and wraps nicely around toes to cushion and separate them. (Those of us who suffer frequent ear infections put lamb’s wool in our ears so we can keep our ears dry while we shower.)

Tracy McEver uses corn cushions between toes and says you can get a pack of them for $.98 at Walmart.

Love all this wise advice! But personally I like a good blister horror story so …

TELL US YOUR BLISTER HORROR STORY:
HOW DID YOU GET IT?
AND HOW WILL YOU MAKE SURE IT NEVER HAPPENS AGAIN?

Running Through It: Danielle + Death of a Spouse

Running Through Death

Danielle, triumphant + teary after her first 5K, six weeks after her husband died.

[[Today on the Running Through It series, Danielle, a #motherrunner of two, explains how she found running during one of the most stressful times of her life—and crossed her first finish line weeks after her husband died.]]

I was never what you would call athletic growing up. The only medals and ribbons I had were from reading and spelling challenges. A stab at volleyball in elementary school and then again in high school showed me that while I loved the camaraderie of team sports, I was incredibly uncoordinated. Physical fitness tests were torture, especially the mile. I was usually near last, and spent my time talking to whatever girlfriend was walking next to me.

Fast forward to my early twenties. I got married to my first real love, Cantrell, who I met online in 2000, before meeting online was de rigeur. We dated long distance for a year and a half before he moved from DC to be with me in Chicago, where I was in college. He moved a month after September 11th; time seemed so precious and life seemed uncertain and all we knew was that we needed to be together.

In a post 9/11 Chicago, jobs were hard to come by for him, so I left my high-priced private fashion college and we packed up everything we hadn’t sold into my parents’ minivan and moved down to Florida to live with his mom until we were able to find jobs and get on our feet.

He was from Florida so moving back meant he was surrounded by family and friends. We both found jobs within a few months and planned to save up the money we needed in order for us to move back to Chicago. We weren’t there long before I ended up pregnant with our son, Aevn. It was a wonderful surprise and we were young and in love and didn’t know a thing about having kids but that didn’t stop us!

Running Through Death

The family enjoying a little bottle time.

In 2004, two years after we’d been married, I planned a trip for Aevn and me to Illinois for a few days to visit my family. Cantrell couldn’t come because he had to work. The night before I was due to return, I got the clichéd phone call that no one wants to receive. Cantrell’s aunt called to tell me that he had been in a car accident. He was in ICU and they did not know if he was going to make it through the night. We got on the next flight home.

I do not exaggerate when I say those were the worst twelve hours of my life.

When we arrived at the hospital, I rushed in to see my husband. He was in a coma and hooked to a variety of machines. He was bruised, bloodied, and swollen. My heart broke that day.

He had broken four vertebrae in his neck which left him paralyzed from the neck down, and also shattered his skull in three places when he was ejected from the car: Traumatic Brain Injury. They put his chance at living at slim to none.

If he did live, he would be a vegetable. They wanted me to pull the plug on the respirator that was breathing for him. I refused to do so and told them that I had faith in God and in my husband and I would give him more than a day to fight.

Running Through Death

Cantrell and Aevn, having a moment.

Over the course of eight years, he would regain the ability to talk, eat, and breathe on his own. He would also go through rigorous courses of physical therapy that allowed him to shrug his shoulders and move his arms a bit—things that he was told he would never do. He could feel the touch of my hand on his feet, despite that a quadraplegic should not be able to do so.

As Aevn got a bit older, I brought him on visits and they would interact with each other. He would bring toys to show his dad and my husband would laugh and just enjoy their time together. (He lived in nursing homes and hospitals because he required around the clock care.)

The daily stress that sat on my shoulders was massive. I had numerous jobs over the years but the main one was teaching preschool. I was often working forty-plus hour workweeks. I already got migraines because my father got them, but they had morphed into these evil tyrants that felt like my head would explode. I felt like I was having panic attacks and my heart felt like I was having a stroke.

I had been comforting myself for years the best way I knew how: by eating. I had so little time after work to grab something to eat before we had to head out to see Cantrell so it was always fast food. I needed cheap and quick food that we could eat on the road.

Somewhere in the back of my head there was a random thought that I wanted to run a 5k. To this day I have no idea where it came from!  So, a few weeks before I turned 31, I downloaded the Couch 2 5K app, went up to my apartment’s dilapidated gym, and got on the treadmill. I couldn’t even run a minute without stopping. But I persisted. It took a couple tries, but I kept going.

Running gave me something to focus on, something outside of my husband’s health, outside of money concerns, outside of everything else that weighed me down. My brain could just empty.

I went online and signed up for a Color in Motion 5K December 29th, 2012. I was doing longer runs now and could finally run 20 minutes without stopping. I felt strong! I hesitated to tell my family because I was a little embarrassed and didn’t want to make a big deal of it until I knew I was going to stick with it.

Running Through Death

Danielle smiling through a rainy Turkey Trot in 2017.

As I was finding my running groove, I got another phone call. My husband had been rushed to the hospital because he had become unresponsive. I called his family and rushed to the hospital. By the time I got there, he had already passed away. He had fought for eight long years when he was in so much pain so that we could have that time with him. While I was happy he was no longer in pain, I was deeply and to my core, crushed.

He died six weeks before my race. I didn’t think I would be able to run it. But I knew that he would be with me the whole time. I picked up my race packet and shirt and on the back of it in black Sharpie, I wrote his initials inside a heart with the date of his death. I ran that race, walking at some points because I was crying so hard.

During that 5K, I have never felt prouder of myself. And never have I felt surer that he was right there next to me.

It’s been over six years since Cantrell passed I have run countless 5ks, one 10k, and two half marathons. (I’m currently using the Train Like a Mother Amazing Heart Rate Half Marathon Plan and am racing in December.) I run four times a week, before the rest of the family gets up.

Running Through Death

Danielle and her family hanging with the mice.

Speaking of family…it’s bigger than it used to be. After Cantrell died, I thought it was just going to be Aevn and me for the rest of my life. But Brandon, a good friend, turned out to be more than that. It was scary to move on, to bring someone into our lives, but I know that it was what we needed—and what Cantrell would’ve wanted. In fact, we talked about it multiple times before he passed. He said he wanted me happy and I always said I wouldn’t be happy without him.

Brandon and I got married a couple years ago and now have a little girl, Ada. I left my job when she was born to raise her, which has also given me more time to running.

Somehow time does heal wounds, even if you can’t imagine it.

Losing a spouse at 31 is something that no one prepares you for. There is no guidebook. There are no words that make you feel better. There is nothing that fills in the gaping hole that the love of your life left. But running helped me put myself back together, process my grief and heal so I could be a better mom—and ultimately a better me.

Have you Run Through It—a challenging situation or stage in life—at some point? We want to hear from you!

Write up your essay (no more than 1,200 words, please), then email it to us. We’ll be in touch when we can publish it. Thanks!

#329: In-Person Conversation with Two-Time Olympian Kara Goucher

Sarah and Dimity grab a beer and gab with running icon Kara Goucher, a mother runner of one who competed in the Olympics on the track (5,000 and 10,000 meters in 2008) and the road (marathon in 2012), in front of a packed party promoting Kara’s new book, Strong. Kara confesses to being “very emotional” and admits she previously viewed that attribute as a weakness. Listen to how her thoughts on that—and other things–changed as she crossed the threshold into her 40s this year.

Dimity unpacks “I deserve to be here,” a powerfully motivating phrase for Kara. Find out what “Enclothed Cognition” is and how it helps remind Kara when it’s “go-time.” Learn how Kara approaches tough workouts and which workouts give her the most confidence. Returning to a topic brought up in the show with Kara’s former training partner Shalane Flanagan, Sarah gets Kara to overshare about peeing on the fly. Kara also shares details of her new tattoo. Learn what lead to her (now-healed) sidelining knee injury (which Kara says felt like “a thousand punches to my face and my gut”) and empathize with her as she details how she dealt with being sidelined from running. Discover what marathon goal Kara is gunning for—and what new-for-her type of race she’s considering.

Get $5 off your first order of Kopari coconut-oil skincare and bodycare products, go to koparibeauty.com/AMR

Thanks to Balega for its longtime support of AMR. Learn more about Balega’s Enduro line of socks here.

Boost your Strength with Kara Goucher: A Special Giveaway


You still have to wait a few more days for the EPIC podcast with Kara Goucher (here is a sneak peek to tide you over), but we have good news: we have an amazing giveaway for you!

One winner will take home the Grand Prize: Kara’s favorite Oiselle Hoodie; her signature—and sold out—Goodr Stop and Smell the Rose Glasses; a four pack of Nuun; and a copy of her new book Strong: A Runner’s Guide to Boosting Confidence and Becoming the Best Version of You

(Grand total of the Grand Prize? A sweet $175+!)

 Two additional winners will receive a copy Kara’s book and a pair of her Goodr glasses. 

Lucky duck + #Motherrunner Jen won a pair of Kara’s Goodr Stop and Smell the Rose glasses at the podcast party!

To enter, enter your name and email below. We will contact all winners via email (and announce them on Facebook) on Thursday, September 20th. 

Good luck! 

Simply Nourished Like a Motheropens for registration on August 8. Share your info and we'll send you the details! THank

 

Thank you! 

Fine print for a fine prize: This running giveaway sweepstakes is open to those over 18 and residents of the United States and Canada. It begins on 9/12/18 and ends on 9/20/18. We will announce three random winners (one grand prize + two secondary prizes) on our Facebook page on Thurday, 8/23/18, as well as notify the winners by email. One entry per person. The value of the grand prize is $175; the two secondary prizes are valued at $55. The number of eligible entries received determines the odds of winning. Void where prohibited by law. By entering this giveaway, you opt-in to Another Mother Runner’s newsletter list.

Strong by Kara Goucher: An Excerpt

Strong by Kara Goucher

Today’s entry of Kara Goucher Week is an excerpt of Strong: A Runner’s Guide to Boosting Confidence and Become the Best Version of You, Kara’s new book. The following passage talks about the genesis of her confidence journal, and how she continues to use it daily.

Reprinted with Permission from Blue Star Press

WHAT IS A CONFIDENCE JOURNAL?

ABOUT A YEAR EARLIER [before the 2016 Olympic Trials], my sport psychologist, Dr. Stephen Walker, suggested that I start a confidence journal. I was preparing for the 2016 Olympic Trials after having represented the United States in Beijing in 2008 and London in 2012. I certainly wasn’t new to competitive running, and yet, I was realizing anew the importance of being physically and mentally prepared.

Running is a head game. When you’re running, there are two options: let your mind wander or focus. To compete, you must focus. Every step, breath, and muscle movement matters for 26.2 miles. When your body is being pushed to the max, it’s easy to let your mind go to a dark place, and tell you all kinds of things:

“Everyone here is better than me. I’m not ready for this. My knee hurts. Something is off.”

The thing is, there are a million reasons why you can’t achieve your goals. All it takes is focus and determination to find the reason you can.

For me, this is where the confidence journal started. With Dr. Walker’s guidance, I began what was to become a powerful and important part of my daily training. Each day, I jotted down notes to myself about my workouts, but this was different from my training log. Rather, my confidence journal was focused purely on the positive, with the goal of building confidence.

My training log allows me to record my workouts. (I recommend the Believe Training Journal by my friends Lauren Fleshman and Roisin McGettigan-Dumas.) My confidence journal has a different purpose. At the end of each day, I reflect on my workout and look for something positive. I make sure that my entry is descriptive and precise so that I can read it months later and recall that workout. Some days, it comes easy.

Here’s my entry from September 17, 2015:
Mile repeats. The most I’ve ever done. With Mark and Heather as my coaches. I averaged 5:22.29. I almost lost it on mile #3 after splitting an 82 mid, and thought of failing, and almost caved, but then I thought “No. I’m Kara Goucher. If anyone can do this, I can.” And then I split a 79. Great workout and the last mile was a 5:16.

Strong by Kara Goucher

An example of a confidence technique Kara uses: a mantra.

At times it’s much more difficult to focus on the positive, but I can always find one good thing.

Here’s my entry from just a few days later:
Horrible, horrible wind. Did not hit the paces I wanted, but still knocked out a solid workout. I’m definitely getting stronger.

I HAVE STRUGGLED with confidence throughout my running career. It may not be true for everyone, but I suspect it is, to one degree or another. For me, the night before a race has always been difficult. “Am I ready? Have I done enough? Did I do all the work I needed to do?” My mind would dwell on these questions.

Now, reviewing my confidence journal is part of my pre-race routine. I will actually flip through my journal to see all the times where I had great workouts and the times where I struggled. It’s a way to put it all out there on the table and realize how much work I’ve done, how I have prepared, and how I deserve to be competing. Even when times were hard, I still pushed through. If tomorrow’s race is hard, I know I have what it takes to succeed. This practice has been so important to me, and I am excited to share it with you.

Strong by Kara Goucher

Strong is filled with plenty of DIY exercises so you can dig deep—and come out more confident.

NOT JUST FOR RUNNING

I have explained how my confidence journal has influenced me as an athlete, but I think we can all benefit from a confidence journal—even outside of running. We all have our own private struggles, whether in our careers or relationships.

We question all kinds of things, asking ourselves, “Am I doing it right? Have I prepared enough? What if I’m not ready? What if I’m making a mistake?” Doubt can creep into our thoughts, no matter how successful we are. What would happen if we took the time each day to quietly celebrate our accomplishments and focus on the positive? There are so many examples—in my marriage, or as a mother—where I would love to jot down something and later go back and be able to say, “Yeah. I did this right.”

Strong by Kara Goucher

Some prompting questions to help you start your confidence journal.

Let’s do a group confidence journal, #motherrunners: What felt great about your most recent run or workout? Did it surprise you?

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