#461: How to Get Out of a Winter Running Rut
Sarah and Coach Liz are joined by Coach Jen Harrison to discuss how to get out of a winter running rut. Answering queries from real women runners, the coaches detail:
-techniques for avoiding injury as you increase your weekly mileage;
-clever ways to acclimate from treadmill sessions to running outdoors;
-the importance of taking a break from running if you’re feeling burnt out;
-preparation for returning to a starting corral, including managing nerves; and,
-motivational mojo-boosters if you’re still running solo or don’t have a race on the horizon.
Sarah shares her 2021 marathon plans, and the hosting duo laughs over kids’ loveys before Coach Jen joins at 15:02.
When you shop our sponsors, you help AMR.
We appreciate your—and their—support.
Step up to a NordicTrack treadmill:
Explore all the options at NordicTrack.com
A super deal on a superblend:
Get 15% off any product using promo code AMR at Organifi.com/AMR
Find quality candidates instantly: Get a $75 credit at Indeed.com/amr
Getting Lost in the Woods: A 35K Race Report
In mid-February I hit the proverbial pandemic wall. Nearly a year’s worth of continual, small doses of unpredictable stressors coupled with a 12-day below-zero cold spell had me taking up residence in an emotional Funkytown.
During this time my friend Carrie reached out to ask me to join her and a couple of friends, Ellen and Bill, for a small trail race in Northern Arkansas the first weekend in March. With covid precautions in place that matched my level of caution and comfort I jumped at the invitation.
The Ozark Highlands Endurance Run, with 35K and 50K options, is in the small, charming town of Norfork, which features a local brewery, a great Mexican restaurant and a trout fishing camp we would call home for the weekend.
Having followed the Train Like a Mother Club Ultra 50K training program with Coach Christy through the Fall and Winter for a January race that wasn’t to be, I had a great base of endurance and strength. That said, I knew I’d go in undertrained; still, I went back to that program, plotted a couple of weeks of work, and a mini-taper to be as prepared as I possibly could be.
My plan for 35K was simple: run the runnable parts, hike where the trail or elevation presented a challenge and enjoy the day.
The trail was both lovely and very technical with a ton of elevation – the 35K served up almost 3,500 feet of climbing. The first six miles I fell into a comfortable rhythm. I was trotting along near two other runners, chatting occasionally when we came to a T in the trail—and simultaneously realized we hadn’t seen any trail markers in awhile.
We ran half a mile to the right, no trail markers. Backtracked and ran half a mile to the left, no trail markers. We pulled out our phones to try to make sense of the course map. No luck.
Out of options, we ran back about a mile and found the turn we’d missed. I was a little worried to have added 3 miles to a run that was already going to be a stretch for me, but my race companions and I had a laugh, got back on course, and headed on the right path to the next aid station.
Despite my extra mileage, at the turn around—race mile 10.5, Kate mile 13.6 —I was feeling strong and some Pringles really hit the spot at the aid station. I put Alexi Pappas book ‘Bravey’ on and dug in for the back half of the race.
With 4.5 miles to go, I realized I was off course again. I started heading down a hill, to the left, toward the river in the hopes I would either pick up the trail or find an outlet at the river. I was tired, frustrated, maybe a little scared, and honestly more than a little embarrassed to be lost again.
I knew my travel companion Bill was likely done with the race so I called him from the woods, hoping I could send him my location and he could use the course map to guide me out. He found the race director and described where I was. The race director quashed my dreams of having a down hill path back to the trail. “She needs to turn around and go back uphill,” he told Bill. It’s 450-500 feet of climbing. Does she have water?”
There was swearing. Simmering, I turned back up the hill, while Bill said he would bring the car to the point where the trail crosses the road and try to find me.
I turned off my watch, turned off my audio book and focused on getting myself back to where I was supposed to be. About 20 minutes or so, I found the trail and began walking, slowly, to the point where Bill said he would meet me. I had every intention of getting in the car and taking a ride to the finish.
When I found Bill—or he found me—he carefully mentioned I was only about 2.5 miles from the finish. Hearing him say that, I realized I wanted to dig in and actually get it done. With more walking than running, I crossed the finish line. Oddly proud of my 4-5 bonus miles and very proud I didn’t take the ride.
I had cold water, a cold beer, and some laughs with my friends over my directional challenges. Then we stretched out in the sun, listened to live music while muscle soreness and fatigue took over.
I felt so happy and so content, I nearly cried.
My friend Carrie posted this reflection on our race weekend:
“As we approach a year of living in the pandemic, there’s a lot of reflection of what we’ve lost, what we’ve gained, and what comes next. This weekend was a perfect combo of the three…time with friends new and old, getting lost for hours in nature, community, travel, good food, good drinks, carefree fun.”
I am so glad I marked a year of pandemic living by having this experience and pausing to acknowledge that we’ve made it this far.
And that we can handle whatever is around the next corner—provided, of course, I don’t get lost getting there.
Have a little faith: Finnish legends and finish line motivators
“Heinäsirkka, heinäsirkka, mene täältä hiiteen” (Rough translation: ‘Grasshopper, Grasshopper, Go to Hell!’)
This week, I turn 43-years old. For decades, I relished sharing my birthday with a holiday known as St. Urho’s Day. As a hard core Finlander, I always thought this was fate until my mid-20s. It was then, in a newsroom, where my boss informed me that St. Urho’s Day was not in fact a national Finnish holiday but instead manufactured in northern Minnesota in the 1950s as a joke in response to St. Patrick’s Day.
I was blindsided—and seriously embarrassed in one of my worse blond moments of all time.
In hindsight, I should have known. The legend is a bit absurd: St. Urho chases grasshoppers out of Finland saves the grape crop, and you celebrate every March 16 by wearing purple and sipping a purple beer.
But my mom had always talked about me being born on St. Urho’s Day. I had no reason not to believe her—and so I did, up until my boss popped the purple bubble on it.
Think about it for a minute. Do other fellow mother runners ever listen to the stories we tell our kids? The intricate details we fabricate when explaining why Santa doesn’t get injured coming down our wood burning stove chimney; or why the tooth fairy just knows to deliver cash for teeth (which is really creepy when you think about it); or how Easter Bunny hides eggs. (Let’s not even talk about Elf on the Shelf. As if I need another reason to make my house messier.)
Man, we pull these stories off and what’s crazy is our kids BELIEVE US.
If they believe the crazy stories we tell, then why is it so hard for us to believe in ourselves? Why do we find ourselves consistently talking ourselves down or filling our brains with self-doubt about all of the reasons we cannot succeed?
If you have the answer, please share. Because I’m nowhere near understanding my shortcomings. But this is what I do know.
Ten years ago, I told myself a crazy narrative. I decided, while recovering from a carb (and maybe mojito) hang-over that I should be a runner. That I, who didn’t even own running shoes, should run a half-marathon. Absurd? Absolutely. Did I do it. Yes. Did a whole bunch of people believe in me prior to crossing that finish line? Nope.
How did I do it? Blind faith in myself (and a side of ignorance). I talk in my book about genuinely believing there was a chance I would die before I crossed the finish line of my first half-marathon. I honestly didn’t know. I mean I knew I probably wouldn’t die but I didn’t really know until I heard the words “strong finisher” over the loudspeaker as I finished next to last.
If that’s not faith, then I don’t know what to call it.
I couple that faith with incentives. Lots and lots of incentives. I genuinely believe in those incentives. You know how Dumbo needed a feather to fly? I need Brooks Glycerin shoes. Not exactly a feather but they get me across the finish line every time. I rely on the training schedules, the hydration, the stretching. I invest in the massage guns and the wicking shirts and the reinforced sports bra to cup by 44D chest (and hopefully save my back in the process). I carbo load the spaghetti. I read the memes on Instagram and Pinterest. I listen to the podcasts and drill my cool running friends for tips and tricks.
But, at the end of the day, I have faith in myself.
I believe in myself enough to say, it doesn’t matter where I finish as long as I show up and put one foot in front of the other. That’s what I’m doing right now. As I type this piece, I’m nearly half-way through my training. My latest incentive is finally upgrading to Spotify Premium and crafting the perfect playlists to enjoy when I venture off my treadmill and into the icy streets of northern Wisconsin.
My goal is to line up on May 1 and to finish strong. Sure, I have a time in my head as well (under 14-minute miles). But, if I don’t hit it, at least I believed enough in myself to show up. To try. And, if I fall short, that’s ok. I can still enjoy a (purple) beer at the end.
Because the great thing about believing in yourself is you always have another chance to show up. At the heart of it, that’s the greatest running victory I’ll ever experience.
AMR Trains #28: Girls on the Run 25th Anniversary
A virtual celebration today for Girls on the Run, a program that builds confidence and connection in girls ages 8 to 13 through running and movement.
Dimity talks to three people whose lives have been significantly impacted by the program: Katy Doar, who went through the program in 1999; April Massett, a coach and current GOTR regional director; and Julia Massett, a high school senior who spent five years in GOTR programs.
Find a Girls on the Run Program in your area, volunteer as a coach, or get more information here.
Join the 25th Anniversary Celebration (free!) with Host Hoda Kotb at 7 pm ET on March 25, 2021.
See where you can go with a NordicTrack treadmill with iFit: Visit NordicTrack.com.
Ready for more Training? Steaming hot episodes served up here.
#460: Home Gyms for Runners
Sarah and Tish gab with four gals about home gyms for runners, starting with a fitness expert, then moving on to three “regular” women. Topics tossed around include:
-best exercise equipment for providing variety and motivation;
-how to find (or make) room for a workout-at-home space;
-creative sources for keeping do-it-yourself workouts fresh;
-how to stay accountable in a gym with just one “member”; and,
-the beauty of a squat rack!
After sharing laughs about their own home set-ups, the hosting duo welcome the first home-gym-lovin’ mother runner at 15:08.
When you shop our sponsors, you help AMR.
We appreciate your—and their—support!
Healthy w/o the hassle: Get 25% off your first order and a free gift when you join today at ThriveMarket.com/AMR
Get your juices flowing:
Get a 30-day free trial at DipseaStories.com/amr
Find quality candidates instantly:
Get a $75 credit at Indeed.com/amr
Tips and Tricks for Your Home Gym
With in-person gyms and fitness classes still mostly unavailable, we reached out to our BAMR community to see who was putting together a home gym and what tips and tricks they had for the rest of us. Our Facebook page quickly filled up with images, ideas, and favorite gear.
Whether it’s a small storage box under your bed that hides hand weights and resistance bands or an unfinished basement with machines and square footage to spare, we guarantee working out at home can be simple, sweat-worthy, and satisfying.
One major bonus: You can get it done even faster without the commute.
EQUIPMENT BASICS: SAVE VS. SPLURGE
Weights: Want to carve out those shoulders and biceps or add some extra credit to your squats? One set of handheld weights or bands is all you need to increase strength and perform endless reps.
Save: This set of 5 bands works the same way weights do by contracting and stabilizing muscles. Price: $11
Splurge: Adjustable dumbbells are an investment, but you get a complete weight set with options that range from 10 to 55 pounds. Price: $599
Yoga Mat: You definitely want a soft layer between yourself and the (Goldfish crumb-encrusted) hard floor. The no-slip feature will also help you hold those stretches and planks.
Save: Affordable options can be found here and at discount department stores like Ross. Price: $5
Splurge: For extra cushion, anti-odor, and non-toxic materials, this mat is a dream. Price: $100
Stability: At its root, running is hopping from one foot to the other. To build stability and strength at the same time, a piece of equipment that enhances balance is key.
Save: For just a few bucks, you can grab a stability ball like this one for one-legged squats or single-leg glute raises. Price: $5-$10
Splurge: A BOSU Balance Trainer is a one-stop-shop for all stability exercises to improve balance and core strength. Price: $120
Cardio: Get your heart rate up within the walls of your home? It’s possible!
Save: A jump rope will give you a challenging, high-intensity cardio workout. Don’t knock it: you’ll be surprised at how difficult it can be. Best of all, you need zero floor space to store it. Price: $5
[Want a free, no-equipment stair workout? We’ve got you.]
Splurge: A treadmill, natch. No matter the weather, the school open-or-closed situation, or your own schedule, a treadmill means never missing a run. If you have the means and the room, it’s an obvious choice for runners. Price: $1,799
Recovery: Take care of your tight muscles and hot spots with at least one recovery item.
Save: A tennis ball or lacrosse ball. I once spent an entire month driving my kids to and from school with a tennis ball under my right glute. Ahhhhhh. It completely relieved my cranky butt muscle. They make excellent tools to release tension and loosen soft tissue. Price: $8
Splurge: Foam Roller. These amazing self-massagers come in a variety of shapes, lengths, and firmness. Rolling out your calves never hurt so good.
Price: $30
IDEAL ORGANIZATION
One of the reasons going to the gym is so pleasing is because they have strict rules about putting equipment back where it belongs
Your workout mojo will disappear if it takes 20 minutes to dig your hand weights out of the freezing garage or you have to unearth your spin bike covered in 3 loads of laundry.
Make a hard and fast rule for your home gym: keep it clean and organized. The easier it is to find what you need, the better the chance you will start and finish your workout.
SPACE REQUIREMENTS
The key to remember when building your home gym: work with what you’ve got. Would it be great to have a Kardashian home gym? Obviously, yes. But waiting for the day you have more space or nicer flooring means you’re just missing out right now. Here’s what some BAMRs did to take advantage of the space they had.
Mini: No space at all? No problem. Heather says, “I love my bands. I keep one in my kitchen and do exercises while making dinner.” Christine also maximizes her tiny space. “I keep my weights next to my dresser and the rest in a drawer. It’s nothing fancy, but I can get a killer workout with minimal gear.”
Moderate: Pam turned her larger-than-average laundry room into a home gym. She was able to squeeze in a fair amount of equipment with her washer and dryer. Think outside the box and see if you have a space that can be multi-purposed.
Mega: For those with unfinished basements, garage space, or a spare bedroom, the sky’s the limit. Bonus if you have room for a few mirrors on the walls and shelves for equipment. Just remember home gyms don’t need to be built in a day. Erin admitted, “We’ve been slowly adding equipment over the last 15 years.”
[Enter to win your own new NordicTrack Treadmill with iFit!]
INSPIRATION + DECORATION FOR HOME GYM
Adding a touch of inspiration to your space helps turn it from meh to magnificent. It doesn’t need to be worthy of Pinterest, but it should bring you joy. Best of all, there’s no rule that says it must be fitness related. Here are a few ways you can punch up the vibe in your own home gym.
Large: Nicole went all in on her celebrity crushes: “I bought a sticker mural of the beloved Golden Girls.” Color us impressed! Betty White has never looked better.
Medium: Amanda found these gorgeous motivational prints on Etsy. Framing a handful of lovely quotes can turn any space into something extra special.
Stacey framed her race bibs and proudly displayed them. Seeing past goals that you’ve set for yourself—and achieved—can help you push through just about any workout.
This flower print from Alexi Pappas’s “Bravey” poem is simple but so inspiring, and we can’t help but think this would be a perfect addition to your workout space.
Small: I keep my daily workout and my new favorite stickers on a clipboard on my desk. All I have to do is see the words, “I run things” and I’m motivated to crank out some bicep curls. I also have my eye on this print, because I think it’s perfect.
We know fitness at home can be a challenge. Trying to execute a HIIT workout while your fussy toddler won’t nap and the sink is full of dirty dishes is no easy feat. Carving out time—and space—is a process. But if you thought you couldn’t get a quality session of strength and cardio within your own four walls, we hope this has shown you otherwise. Make your space work for you, add a few pieces of essential gear, and you’ve got the makings of a great workout.