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Published on October 25, 2015 10:04

How to Balance Endurance Training and Family: Top Tips and Tricks for Parents

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The following is a book excerpt from Daughters of Distance. Get the full book or download a sample on Amazon. Please remember to leave an Amazon review!

Photos: Martine Sesma

It’s back to school time! As kids and parents fall back into their routines, one questions remains: how do endurance parents balance training with kids and jobs and adulting?

I asked endurance parents for their best tips on how to manage training-guilt and being away from their families. More than 100 parents replied. Here are some of the top suggestions:

Get up early in the morning while everyone is still sleeping, or go out late at night after everyone has been put to bed. Run during soccer practices or swim lessons or naptime. Run loops around the park while your kids play. Run while the kids are in school. One mother would run on a track while her kids played in the center. Another mother ran loops around the block with a walkie-talkie while her kids slept, just in case they needed to reach her.
Bring your kids along. They can ride bikes while you run, or maybe they can run with you even if it’s just for a mile. Use single, double, or triple jogging strollers. Carry your children in a kid-friendly backpack for extra weight training. Plant that fitness seed in your kids and set a good example. Your kids will soon learn that daily exercise is normal. (Note: Child carriers are built for walking. The constant bouncing of running with them could be hazardous for a young child.)
Fight guilt by reminding yourself that this makes you a better person and a better parent. You need the time to yourself, the physical benefits and the stress relief. Your kids need to see you making yourself a priority and finding enjoyment in a healthy hobby. Don’t beat yourself up about it. One mom made a point not to leave the house too early because she wanted her kids to see her taking time for herself. Another claimed that her kids did better if they could wake up and say goodbye to her before a run.
Let your kids try racing if they show an interest, or bring them along to volunteer, crew, or cheer other runners at your races so they can see what you do.
Choose races that are meaningful and important to you—don’t just sign up for anything and everything. Keep an eye on overnight trips or races that involve travel. Make sure it’s worth taking the time away from your family. Long training runs are easier to schedule than races.
When you’re not training, be 100 percent present for your kids, even when all you want to do is foam roll and take a nap. Focus on quality over quantity.
Resort to a little bit of bribing. One mother serves cereal with marshmallows on the days when she has a long run. Another mother promises a movie when she gets back. Another brings home donut holes when she comes back from a long run. The kids look forward to those days.
While you’re out for a long training run, plan for your kids to spend some quality time with your partner.
Turn races into family vacations.
Some gyms have good childcare services that will let you squeeze in a solid treadmill run.
Run or bike to and from work.
If you can only fit in a short workout, make it a speed session or hill training.
Sometimes our jobs offer more flexibility than we give them credit for. Don’t be afraid to ask for hours that better complement your family and your training.
Don’t chain yourself to a training plan. Keep a flexible mindset and remember that some miles are better than no miles. Get it in where you can, even if you have to improvise the training plan.
Play a hard game of tag. No “time-outs” allowed. It’s just as good as a run.
Don’t be afraid to hire a babysitter.
Cut down the time you spend on other things that don’t yield as great of a reward, like surfing the Web (exception: vanessaruns.com). Consider paying for or outsourcing other chores like housework at least occasionally to save your time and mental health.
Don’t hesitate to break up your longer runs. It’s better to do two separate five-mile runs than to plan one ten-mile run that you skip completely.

Did we miss anything? How do you make it all work?

This was a book excerpt from Daughters of Distance. Get the full book or download a sample on Amazon.

Follow Daughters of Distance on Facebook.

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Published on September 18, 2015 11:45

Day 47 Aug 17th – Day off in Toronto , Fun times seeing friends

vanessaruns:

Supor stoked that Jup Brown got to meet and spend two days at my stepmom’s house in Toronto. Thanks for hanging with my sisters, Jup! I had written them all about Jup and Pat on the Run With Us America Transcon. It’s awesome to see they got to put a face to a name. Keep pedaling!

Originally posted on Jup's Blog:

A day off and I was happy to be sleeping in and having a cruisey lazy morning planned, I got the chores done and had another shower haha got to when I can aye.

I then headed out and into Toronto city to get my new business cards that I had ordered a week ago. The last few days all the people I met I couldn’t give them a card and I always feel like it could be a lost chance or someone I cant reconnect with at some time .

I also made a new friend in Staples called Olga who is from Russia, Awesome to meet you Olga.

Then I just crusied around and took some photos, Got some food and checked out some shops. Then I was off to met Lauren

Lauren Jawno is from South Africa and I got to meet her around 2 yrs…

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Published on August 20, 2015 18:21

Ultra Adventures Tushars 93K Race Report

vanessaruns:

Aaaaand that’s a wrap!

       The Ultra Adventures race series for 2015 has come to an end with great success at Tushars. Below is a race report from Ultrarunner Joe who ran the 93K distance.

       Our friend Cory ran the marathon in Tushars and it took him 10 hours! That’s how gruelingly spectacular these races are. Read Cory’s race report HERE.

       And a video Cory put together:

       I keep hearing the same things about these races: people say they are both the hardest and most beautiful trails they have ever encountered. And they don’t sell out in three seconds!

       Our goal is to be at as many 2016 events as possible, starting with Antelope Canyon on February 20th. I’ll have books to sell and time to chat. Distances range from half marathons to 100 miles.

       Will we see you there?

***

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Originally posted on Ultrarunner Joe:

The Tushar Mountains are truly a hidden gem of Utah (shhh, don’t tell anyone). These mountains stand high above the city of Beaver, Utah to the East and this past weekend were the site of the final race of the 2015 Ultra Adventures Grand Circle Trail Series. As a part of the U.S. Skyrunning series it stood to be a huge test, but being in its inaugural year, no one quite knew what they were getting themselves into. Leading up to the race, I was debating on whether to sign up for the marathon distance or the 93K. In the end, I decided that the marathon wouldn’t be far enough for what I wanted to accomplish so I decided to sign up for the 93K and play it by ear. I approached Tushars more like a training run as I continue to stay focused on the Bear 100 at the…

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Published on August 10, 2015 16:17

Capitol Reef Ultra Adventures Trailer

This month we had the honor of attending the Capitol Reef races with Ultra Adventures, the brain-child of Race Director Matt Gunn. Matt is also known for races like Zion 100 and Bryce 100. Distances included half marathon, 50K, 50 mile, and 100 mile.

Direct YouTube link HERE

Matt is the most innovative race director I know, with two major concepts that set his events apart. First and most importantly is his Zero Waste policy which includes recycling, compost toilets, and solar power–plus more. It is an environmental responsibility that all races should be embracing. You can read more about Zero Waste here.

The second innovation is the Race Trifectas, designed to motivate runners to explore their surroundings. Matt is passionate about sharing trails above and beyond the race course. If you do any of Matt’s local Trifecta challenges in the days leading up to the race or after the event, that translates into entry discounts. Matt chooses his courses and trifectas based on scenery that will blow your mind.

I also appreciate Matt’s variety of distances. You can run everything from a half marathon to 100 miles, opening up his events to aspiring ultrarunners or trail newbies as well as the experienced and elite. The finisher medals and buckles are always hand-made.

All of Matt’s races are stunning and high. Expect elevation and climbing. These races may not get you a PR, but they do offer a beautiful and challenging experience that will test the limits of your endurance.

Events run throughout the year. Check out the next one at GrandCircleTrails.com.

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Published on July 20, 2015 16:07

Bike Ride Across Canada with Jup Brown and The 100 Mile Club

vanessaruns:

“This is the most I have ever ridden a bike.” – Jup Brown

Well there’s an understatement.

A few weeks ago Jup Brown and Pat Sweeney finished their run across the USA. In a stunning display of grueling stubbornness, Jup managed to catch up to Pat who was miles ahead and they finished together in Boston, MA.

A few days after that our friends with Race Across USA finished their Transcon in front of the White House in Washington DC. While everyone went home, recovered and relaxed, Jup Brown decided it would be cool to continue on a bike, going east and up to Canada, then biking back to California across Canada.

At first I thought he was joking.

I mean… Jup is not a biker. I guess he’s not a runner either. But he sure as hell is an adventurer and this was bound to be a good one.

In a matter of days, Jup pulled some sponsors together and he’s not now on the road again starting another epic journey with his friend Tim.

Sadly, we are not around to crew him this time around but will be following closely and posting updates from his blog. I strongly urge you to follow and meet up with him if you can—this guy is awesome.

What I love most about Jup is his willingness to do anything and go anywhere regardless of training or experience of knowledge. Prep and training is all well and good, but in the end what we really need is just the balls to go after what we want.

GO!

Can you help Jup out with food / lodging / shower / speaking opportunities? Contact him on his blog (link below) or Facebook page. As always, he is raising money for The 100 Mile Club.

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Originally posted on Jup's Blog:

We were up and had a big breakie then headed to Two roads for it was time to ride. I had only done 2 rides in the last year if not more and I knew I was in for some pain. I did a 50 mile ride in Steamboat Springs 2 weekends ago and then a fun MTB ride with Tony and Briar there too , a total of around 6 hours training, Haha I was in trouble aye. But when you put your mind to something that is the last thing you think about you just try and do it. It will work out. Well I think so and believe you should too.

We were a little late and headed out after a few photos from the Two Roads car park, The Adventure of riding across Canada had started.

Now to tell you what we are doing as I…

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10 Non-Running Books for Your Athlete

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Published on July 09, 2015 10:59

Menopause Management Tips for the Active Endurance Athlete

The following is a book excerpt from new release Daughters of Distance. Get the full book or download a sample on Amazon. Remember to leave an Amazon review.

Shelly (not her real name) sat in the car with her boyfriend, driving home from a wonderful play at the Dorothy Chandler Pavillion in downtown Los Angeles. Although the evening was pleasant, the conversation in the car was not. It had veered severely and hopelessly off course. Shelly could feel her blood pressure rising as she got angrier and angrier. Out of the blue her boyfriend asked, “Have you gone through menopause yet?” Shelly was stunned. She was only 47.

“What the hell kind of question is that?” she snapped. “Well, my ex-wife went through that,” he replied weakly. Shelly’s boyfriend realized too late that he was walking on a minefield. When they arrived back at his house, Shelly grabbed her things and stormed out. Before leaving, she spun around one last time. “Hey, I know you haven’t dated in 20 years, but to ask a woman if she has gone through menopause is not exactly going to rate real high in winning you points!” (She may or may not have slammed the door on her way out.)

His question had struck a nerve. It made Shelly feel old and unloved. At the time, Shelly had been recovering from a difficult breakup, while her current boyfriend was going through a contentious divorce. He was an ultrarunner and had introduced her to the wonders of endurance.

Shelly had been slowly increasing her mileage and training hard, but feeling exhausted. She attributed her fatigue to the added mileage and the stress of her breakup, but she was also experiencing off-the-charts mood swings (think: Jekyll and Hyde). She had lost her sex drive (not like her) while gaining vaginal dryness and discomfort during sex.

Her boyfriend was patient and understanding. He showered her with gifts, which Shelly loved…sometimes. Other times she felt ambivalent or annoyed. She liked him. Then she didn’t. Then she did. Same thing with running.

A few weeks later, they broke up for good. Shelly’s mood swings continued to get worse and now that she didn’t have the relationship to blame, she had to face the reality that perhaps her boyfriend’s tactless question made sense. Could this possibly be menopause?

After much contemplation, Shelly reluctantly visited her OB/GYN and had tests done. She learned that she had entered full-blown perimenopause and was put on a program of medications. Her symptoms subsided almost immediately. Her sleep improved, her diet got better and her running took off.

Since then she has raced numerous ultramarathons and has tried to get back together with her ex who first suggested menopause. Unfortunately, that ship had sailed. He was and remains unwilling to try again. Shelly feels she lost a valuable relationship at the hands of her hormones. She’s moved on now, but wishes she could have understood her symptoms sooner. Today, she advises any female athlete in her forties to be mindful of menopause since it may be the root cause of many training and relationship woes.

Shelly is not alone. Several of the women I spoke to reported going into menopause with little to no understanding of what was happening to them biologically, especially in an endurance or training context.

Sally Hulbert had been running for 33 years when she found herself struggling with pre- and post-menopausal issues. She searched for information on the topic of running and menopause, but found nothing. She battled for months with lethargy, dizziness and short-term memory loss so bad that the symptoms scared her. When she finally had blood work done, Sally was shocked to discover that her body was already three-quarters of the way through menopause. She also uncovered a thyroid imbalance. That knowledge changed her training approach and gave her some much-needed peace of mind.

Even in this Internet age of over-sharing, there is a glaring lack of information about active women and menopause. In one study, women undergoing menopause listed the fictional character Edith Bunker of All in the Family as their chief source of information about what to expect. Another reported that when she asked her doctor about menopause he replied, “Ask your mother.”

This section consists of details that women like Shelly and Sally wish they had known.

1. Familiarize yourself with the symptoms, and not just the common ones. This will save you the grief of blaming yourself for hiccups in training that may have a biological root. Symptoms of menopause can easily be mistaken for signs of overtraining.

2. Get a blood test to rule out thyroid imbalances. Thyroid issues are common and can be helped with a proper diagnosis.

3. Listen to your body and don’t be afraid to lower your mileage when you need a break. Your hormones, muscles and bones are changing. Even your sleep patterns may be changing. One of the biggest lessons in menopause is accepting yourself for who you are. Go ahead and set lofty goals, but go easy on the self-judgment.

4. Try herbs and natural supplements. A few women swore by black cohosh and red clover in copious amounts. The ancient Chinese also used dong quai and acupuncture techniques to treat menstrual and hormonal irregularities.

5. Drink, drink, drink. If you experience hot flashes and night sweats, you may be underestimating how much water you’re losing in a 24-hour period. The amount of water that used to suffice in the past may not cut it anymore. Also keep a close eye on dehydrating beverages like alcohol or caffeine.

6. Keep tabs on weight changes brought on by hormonal shifts. It is estimated that nine out of ten American menopausal women gain weight. Your metabolism is shifting and you may find yourself with a reduced ability to get away with junk food, refined sugars and/or alcohol.

7. Start a body journal. Keep track of your diet, your symptoms and your training to spot patterns and learn how your body is responding. Knowledge is power.

The good news is that running and menopause seem to be good companions, according to several anecdotes. Women reported that long distance running helped them vent excess sexual energy, manage their weight, improve sleep quality and stabilize mood swings. One woman reported that wearing pretty running skirts helped her channel her inner girly-ness while long group trail runs helped her bond with other older women going through similar life challenges.

According to one study, exercise can also reduce the metabolic risks associated with declining estrogen and offset the decline of bone mineral density. The ideal exercise prescription includes endurance aerobic training, strength work and balance exercises.

Women in endurance can and do remain highly competitive in their later years. When I asked active women online how they deal with menopause, Lisa Bliss jokingly typed: “I don’t pause for men; I try to run them down.”

***

This was a book excerpt from Daughters of Distance. Get the full book or download a sample on Amazon.

Follow Daughters of Distance on Facebook. We promote empowering and engaging content.

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Race Report from my very first Spartan.

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Published on June 16, 2015 09:13

Spartan Race Entry Giveaway

Have you tried a Spartan race yet? Here’s your chance to win a free entry anywhere in the Continental US!

Here’s my video on why you should do a Spartan race and the ONE reason you might not want to.

Direct YouTube Link

PS: Spartan has just released a limited discount code, MEMORIAL, that will give up to $40 off of race registration.

To Win a Free Entry:

Simply leave a comment below telling me why you want to do a Spartan race. I will choose a winner at random on June 1. The entry will work one time for any open heat in any Spartan Race in the Continental US.

Good luck, buttercup!

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Published on May 21, 2015 12:52

Milk-Dispensing Mamas (A Daughters of Distance Excerpt)

I didn’t get a chance to post this yesterday for Mother’s Day, but I couldn’t skip this opportunity to call out some remarkable endurance mothers who managed to breastfeed while covering crazy mileage. Below is an excerpt from my new book, Daughters of Distance, dedicated to supporting and empowering women in endurance. You can purchase the entire book here.

***

Milk-dispensing Mamas

There’s a photo of endurance trail runner Emma Roca with her three children at a cross-country ski resort in France that strikes me as a raw image of motherhood.

Emma is in full racing gear sitting in what appears to be the back of a car. She’s wearing a Buff company jersey, a buff on her head, sunglasses on top of her buff, and GPS strapped to her wrist. She is obviously ready to run.

Except…her shirt is halfway up her chest and her breasts are exposed with two beautiful half-asleep babies feeding on both sides. Peeking out underneath her cleavage is a heart rate monitor strap. Emma is wearing a huge, makeup-less smile with one more golden-haired, droopy-eyed toddler hanging contentedly off her neck. Emma’s husband, David, was out training when this photo was taken. Right after him, Emma trained.

As serene and iconic as Emma Roca’s photo is, the real story isn’t how easy she makes it look, but how hard it really is. When iRunFar asked Emma what the hardest and most fulfilling experiences in her athletic career were, she said it was training while breastfeeding.

Keep in mind: this is from a woman who has raced in extreme cold and extreme heat, pushing through hallucinations and severe sleep deprivation. She has suffered from a foot infection and has broken her wrist only to continue cycling (a teammate had to change the gears for her). She has raced duathlons, triathlons and adventure races. She has won world championships. She describes some of these experiences as difficult, and then puts breastfeeding at the top of the list.

To keep her production of milk going, Emma would pump her breasts during adventure races, then drink her own milk. She would tell her team it was her magic potion. Other women reported using fenugreek to maintain or increase milk production.

Some other examples of breastfeeding trail mamas include:

Emily Baer

This ultrarunner was mentioned in Born to Run for her feat at the 2007 Hardrock 100: she completed the race while stopping at every aid station to breastfeed her infant son. Despite the delay, she still finished eighth overall, besting ninety other infant-less men and women.

Jennifer Benna

For the entire running season of 2011, Jennifer had a tiny breast-seeking infant nearby. She ran the Way Too Cool 50K at five months post-partum, and during the Tahoe Rim Trail 100 she instructed her dad to meet her with a breast pump so she could race near the front of the pack. She remained competitive despite the sleep deprivation of being a new mom and the stress of moving to a new city. Jennifer found herself running faster so she could get home to her baby girl.

Liza Howard

At the age of 42, Liza Howard set a course record at the Umstead 100 by running a 15:07 while stopping several times to use a breast pump on the floor of an outhouse. Liza stayed close to her baby during training by running up to 40 miles on a treadmill in her garage. She started her 40-miler at 9 p.m. and marked off every mile on a white board.

Jennifer Pinarski

Jennifer Pinarski ran the Winnipeg Birds Hill Sprint Triathlon when her son was five months old. She nursed him ten minutes before the start, although trying to breastfeed in a wet suit was a challenge. By the end of her race, her breasts were sore from being crammed into racing gear but she managed to clock a personal record.

Kelly Gould

Kelly Gould took on the challenge of Ragnar SoCal when her son was 17 months old. She covered a 200-mile relay with a team of 12 other mothers. They called themselves Team RIOT Moms. Kelly had to leave for her race before her baby was awake, so she pumped before she left. Her husband then met her at designated points along the course so she could nurse and she continued pumping in the team van. Team RIOT moms completed 200 miles from Huntington Beach to San Diego in 32 hours.

Barbara Olmer

Barbara finished the Rocky Racoon 100 in 2013 while stopping to pump every 20 miles. She estimates she lost about 20 minutes of running time at every pump break. She struggled with nutrient depletion and a pulled groin, but when she finished she was presented with an award for “Most Miles Breastfed.” Her Rocky Raccoon finish now means more to her than her Hardrock buckle. Barbara writes, “All you new mothers—go run and fear not; the mind will take you places you never imagined and the body will follow suit.”

***

Read more in Daughters of Distance. Please consider leaving an Amazon review.

Follow Daughters of Distance on Facebook.

***

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Published on May 11, 2015 11:57

The Last Aid Station

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The story of Jup and Pat to me has been like the story of the tortoise and the hare. Slow and steady vs sleek and fast. They each finished in their own style and ultimately they both made it to the end.

It has been a huge inspiration to watch Jup cover the same mileage, only self-supported and carrying an additional 30-lbs of gear. It was also inspiring to watch Pat run a marathon on his rest day and place third.

There is no right or wrong way to finish a Transcon, though I personally relate best to Jup’s style. I need to take my time and be as self-sufficient as possible. I’ve learned a lot from both Jup and Pat’s successes and mistakes. Pat has been a constant friend, and it’s obvious that Jup will be a lifelong friend as well.

I would be lying if I said I wasn’t thrilled this thing is almost over. The last month has been really hard on me and at one point there was a conversation between Shacky and I about whether we should suck it up or just bail. We didn’t think Pat could finish without us, so we stuck around. This is hard, hard shit.

I’m slowly composing a (hopefully not whiny but realistic) post about the realities of crewing. It’s challenging because I’ve felt pretty whiny lately. Shacky even set a new rule for me: I’m not allowed to speak in the morning until I’ve finished my coffee. And I’d appreciate it if nobody else speaks to me either.

Part of being a good crew is staying positive and shielding your runner from any negativity or stress. This creates a misconception to anyone watching on social media about what crewing truly entails. You can’t really be truly honest while the event is on. We’ve had some volunteer crew who assumed our lives were unicorns and rainbows and were sorely disappointed by our shitty duties when they showed up for work.

No, we don’t get the privilege or glory of running. If you actually have energy to run, you’re not crewing right. If your runner thinks you aren’t doing anything while they’re gone and wonders why you don’t have more energy to play… that’s damn fine crewing. We were damn fine crew.

Anyhoo.

Next week it’s back to our old uneventful life of trails and books and music and not ever knowing what time it is. And politely declining anyone’s request to crew their Transcon (two so far). We’re on #crewtirement for at least a year, folks. #youdon’tknowwhatyou’reasking

I kind of wish I were coming to the finish line with more energy and well-wishes and celebratory tones, like Pat at the end of the day when he still wants to run but we’re like, please God no more.

I’m just staggering in with the last ounce of hoorah I can muster. It’s not much, but a couple of stupid grins at least. Then this introvert will need months and months of alone time in the woods to fully recover my old goofy self.

I confessed to Jup that I don’t even really want to be at the finish. I just want to bail yesterday and run for the hills. It doesn’t feel like my triumph or anything to do with me. It feels like a one-man show and I’m happy enough to disappear into the shadow of the closest mountain.

I keep saying that Jup and Pat are finishing, but as Jup reminds me—WE are finishing. We are all finishing. We did it together. We were a team.

I guess he’s right.

WE DID IT!

*

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