#410: Trail Running Tips, Trick, and Tales
Sarah and Amanda talk all things trail running with Sarah Lavender Smith, a running coach and author of The Trail Runner’s Companion. A veteran of 93 (!) marathons and ultras, Sarah shares:
- her personal transformation from smoker to accomplished ultramarathoner;
- the importance of optimism and adaptability when hitting the trail;
- safety-related scenarios to be prepared for (hint: it’s not “wild animals and creepy people”);
- her favorite pre-run warm-up exercises; and,
- an eye-opening way of looking at “walking” mid-run.
The intro chitchat runs the gamut, including Sarah talking about her continued Missoula Marathon training. The Other Sarah joins the show at 15:07.
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How To Run a Virtual Race
On the one hand (foot?), running a virtual race sounds like a no-brainer: Head out, go the prescribed distance, cross a virtual finish line.
On the one hand (foot?), running a virtual race sounds like a no-brainer: Head out, go the prescribed distance, cross a virtual finish line.Then when you start to consider logistics—a course of accurate distance; water and energy “aid stations”; possible bathroom breaks; and more—and you realize running a successful race-of-one can feel a bit daunting.
Don’t worry; you can definitely put together a virtual race—and potentially run a PR. After all, there’s no bobbing and weaving necessary as you navigate out of your corral and into your own space on the road.
Today, we’ll go over the physical + logistical aspects of how to run a virtual race. In a future post, we’ll hit the mental side of things.
PRE-RACE PREPARATION: PLAN YOUR COURSE WISELY
Use an app like Strava or RunGo to map out a course, or use established courses already mapped out near you.
Try to not run anywhere that you have to stop for large amounts of time, like that stoplight that seems to take 5 minutes to change.
Consider a loop course or out-and-back. While they might not be the most visually stimulating, a more simple course provides easier opportunities to be supported and cheered on; your family can be at, say, the 4-mile and 9-mile mark of a half marathon, and not have to travel far between the two.
What’s more, a looped course may allow you to stop at home for the facilities, if need be. Remember most businesses may not be open right now: If you usually make a pit stop mid-race your options will be limited: plan accordingly (💩💩).
Don’t fret the distance too much. If you end up going slightly shorter or slightly longer than expected, no worries. (6.35 vs 6.3? All good.)
PRE-RACE PREPARATION: OTHER IMPORTANT DETAILS
The morning before—or even 48 hours prior—create your flat runner and post a picture of it online. Virtual support pre-race is more crucial than usual; knowing you have people expecting you to run a 5K or half marathon on Saturday morning will make it a non-negotiable if you start to waver about getting ‘er done.
If you’re a time-focused runner, set an A, B, and C time goal, just like you would for an IRL race.
Eat your favorite pre-race, night-before meal and your typical pre-race breakfast, just like you would for a “regular” race.
Plan how to fuel/hydrate. If a family member(s) or a socially-distanced friend can be on the course for you with GU, a water bottle, or whatever else you need, that’s awesome. If that isn’t possible, though, you’ve still got options:
- Recruit a friend in a nearby neighborhood to leave a water bottle and GU/banana on her porch or in the mailbox.
- Late in the day on the day before your race, go on a little recon and strategically hide sports nutrition or full water bottles in trees or near stop signs (just remember where you put them!).
- Wear a Fuel Belt—or shorts or capris with lots of pockets.
YOUR CHEER SQUAD IN THE AGE OF CORONAVIRUS
Have your family/neighbors/friends write encouraging messages along the route on the road with chalk. Posters along the route work equally well.
Run “with” a best running friend (or several) via Bluetooth headset. Similarly, you can have a friend call you at a certain point to chat with you to simply pass the miles.
If you know someone else doing the same virtual race, plan to do it at the same time wherever you are. College bestie in Wisconsin and you’re in Chicago? Coordinate outfits and both start running at 8:00 a.m. CDT.
If the race host sent a bib or there’s an option to print one out, wear it! Getting cheered on by random strangers along your route adds a festive flair.
Save something fun to listen to for the race, like a new podcast episode or playlist to enjoy. (When you announce your virtual race on social media, ask for song suggestions.)
Share on social media afterwards—and possibly check in during your run, just like you would a “real” race.
IT’S TIME TO CELEBRATE
Run with the race medal in your pocket so you can slip it over your head as soon as you cross that virtual finish line.
Make an award for 1st-place female or as least first in your age group! You did it, sister!
Give yourself time at home to unwind and relax, post-race. You may not be in a hotel, but you can still take a long shower followed by a long nap—and a celebratory piece of cake!
What did we miss on how to run a virtual race? Post in the comments below!
#409: Women Runners Share Their Shelter-in-Place Routines
As part of AMR’s “Routines” series, Sarah and Maggie check in with four mother runners about their new normal, daily life, and workouts while sheltering in place. Visit them vicariously, and learn:
- how meditation is helping ease Nicole’s anxiety;
- how Kelyn is getting creative combining workouts with homeschooling;
- what Erin is doing with the time she’s gained by losing her commute;
- why Kary believes V-ups are “the devil’s child,” and;
- each mom’s unprompted silver lining.
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Mother Runners of the Month: Caiti Ertz + Kate Klein
Each month, we celebrate two athletes monthly in our #motherrunnner community.
[because sports awards aren’t just for youth soccer]
One athlete participates in our Many Happy Miles program and the other one is in a Train Like a Mother Club program: nothing like vicariously living through workout specifics, training cycles, and upcoming races, right?
More importantly, they both epitomize the traits that keep us all moving forward: perspective, diligence, badassery, flexibility, and grit.
CAITI ERTZ
Location: Butte, MT
Kids:Two girls, Nell (4 years old) and Mary (1 year old)
What’s your running story?
One of my favorite running experiences was in high school when I was on the track team. My schedule made it impossible for me to attend the early-season practices with the rest of the team, so my dad and I would go to the school in the early mornings and run at the track. He and I still reflect on that time together.
My mom and I ran the Skagit Valley (WA) Slug Run together, though I cannot remember the mileage or what our time was. What I do remember is the pair of runners who were dressed up as slugs and the view while running alongside the tulip fields.
Some of my best training miles have been while pushing the stroller and singing show tunes with my girls or hiking with my family while looking for Bigfoot.
I may never be a Boston Qualifier, but having the memories of miles with the people you love is just as special.
Why did you join Many Happy Miles?
My mom, Mary VanNuland, and I have participated for many years in the Stride Into The Holidays Train Like a Mother program.
When the opportunity came up to do Many Happy Miles together with a large AMR community (or what I call the “Happiest Place On The Internet“), there was no hesitation.
I enjoy the constant positive attitudes and encouragement, the funny stories, and always having someone who has been there and can commiserate.
Best workout in Many Happy Miles so far:
The whole March Madness Bracket has been entertaining and so fun! Choosing to work on moves that are not natural for me has been challenging and entertaining.
Hardest workout in Many Happy Miles so far:
Any run without music is difficult! I crave the motivation that the tempo of music provides.
Upcoming races?
I hope to run the Missoula, Montana 5k with my BAMR, Mary VanNuland!
When I run, I feel: Awesome!
KATE KLEIN
Kate Klein, Half Ironman
Location: Chicago- in the heart of the city, Lincoln Park
Kids: Helen age 8 and Patrick age 7
What’s your running story?
I had no idea that I could just hand over my babies, walk out the door and listen to my own music while getting my heart rate up a bit — until I actually did it for the first time in 2015. I learned about AMR though a mommy list-serve (remember those back in the day?) and that’s when I realized I wasn’t alone!
I ran my first 5k in 2015 — my first race ever! I then began increasing my distance and have now completed 9 half marathons.
I also had a theory that if I lost some weight and really figured out how to eat to stay satiated while training, that my running would improve. I signed up for Simply Nourished Like a Mother and am now just finishing up Metabolic Reset. Thanks to dietician/nutritionist Ellie Kempton, my running story has a new highlight. Since the end of January, I’ve lost 15 pounds and at least 2 dress sizes.
My running and training is the best it’s ever been. Ellie has even taught me how to eat while running and biking so that I don’t get a queasy belly or that dreaded sugar rush and crash.
Why did you join the Half Ironman program?
After getting a stress fracture in my neck, I used swimming in recovery. Even as I slowly got back to running I refused to give up the pool. I saw an ad for the 2019 Chicago Triathlon, signed up, and then IMMEDIATELY enrolled in the TLAM Olympic Triathlon coaching program.
Coaches Jenny and Liz were so patient answering all my novice questions. The Facebook page was hot with support and I was really excited by my BAMRs who were training for half and full Ironman races.
Even before I completed the Chicago Triathlon, I registered for my first half Ironman- 2020 Steelhead 70.3 in Benton Harbor MI. And then, of course, I immediately signed up for the TLAM Half Ironman training plan.
Best workout in Half Ironman program so far:
Maybe it’s because I have not been able to swim (thank you Covid-19), but I adore and miss the swim workouts. There’s nothing like the back-and-forth of laps that slowly add up to over 2000 yards.
Now that the pool’s closed, I’m doing “dryland” swims that are all strength-based workouts created by the coaches. They’re a whole new level of torture and I can tell that I’m getting stronger in all the right places so that one day soon I’ll be back in the water faster than ever.
Most challenging workout in Half Ironman so far:
Single-leg work on the bike! I had no clue that my left leg has been typically just along for the ride not really doing much. I had to start at much smaller intervals (way under a minute), and over several weeks I worked up to be able to do a full minute alone.
Goal Race:
Well, let’s all say a collective wish with me that my June 28, 2020 Steelhead 70.3 Half Ironman in Benton Harbor Michigan will happen.
All Ironman races through the end of May have now been canceled or postponed so I’m trying to stay hopeful and I continue to train at full speed ahead.
Race Goal:
To finish with a smile on my face and a finishing time. I’m hoping for under 8 hours.
When I run, I feel: like myself.