This is the episode for you if you’re aiming to cover a mile in less time or to nail a goal race time. Host Sarah welcomes back 
Train Like a Mother Club coaches Jennifer Harrison and Liz Waterstraat to discuss myriad ways to hone and build running (and walking/hiking!) speed. The coaches detail:
-the five building blocks of speed; 
-the base to have before adding in speedwork; 
-the importance of balancing risk vs. reward; 
-the power of plyometics, cadence, + drills; and,
-strength moves to incorporate into speed-building.
 
Before Coach Jen joins at 9:20, Coach Liz talks about her recent chilly swims. Coach Liz raves about The Ten Pillars of Success in Miles of Books at the end of the ep. 
 
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How to Build Speed

A family of three podcasts to get (+ keep) you moving without losing your family, job, or sanity! Nearly 1,000 (!) back episodes to enjoy.

Every Friday on the original show (launched in 2011), host Sarah Bowen Shea, a mom of three and veteran of 14 marathons, is joined by a rotating cast of co-hosts and often a guest expert to discuss topics ranging from how to reach a big race goal to finding your athletic happy place, and everything in between. Training, nutrition, motivation, mental toughness, TMI issues: This show covers it all (and then some!). 

Many Happy Miles and AMR Answers drop on alternate Tuesdays: Many Happy Miles is hosted by AMR co-founder Dimity McDowell and Sarah Wassner Flynn, and it celebrates and explores all types of forward movement, whether an epic hike, century ride, or your first brisk walk after a setback. The co-founding duo of Sarah and Dimity host AMR Answers, providing insightful responses to listeners’ called-in questions. All three shows are witty and conversational, making them great running partners because the AMR gals do all the talking—even on the uphills!

Health & Fitness

Listen to this episode if your motivation and commitment sometimes wane (uh, hello, whose doesn’t!?): The guest is mental skills coach Carrie Jackson, the author of On Top of Your Game: Mental Skills to Maximize Your Athletic Performance. With hosts Sarah Bowen Shea and Coach Liz Waterstraat, the guest outlines:
-five questions to ask yourself to find your athletic why; 
-ways to reconnect to the joy + fun of your sport; 
-why you don’t always need to set the proverbial bar higher; 
-how goal-setting helps you hold onto your commitment; and, 
-other things that can masquerade as lack of motivation. 
 
Before Carrie Jackson joins around 10:54, Liz details her recent trip to a rock store and Sarah shares about the unwavering generosity of one Jersey runner. 
 
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Find Your Athletic “Why”

This episode is for all of us who have been in Jordan’s shoes, wondering if carrying “extra” weight might prevent us from setting a personal best in a race. And all the folks who are confused about which week to jump into a training plan, like Julie. Finally, the gals let Nancy know the lowdown on hiking poles. 
 
Pre-Q+A, Dimity shares details of her first few classes as a Spinning instructor! Here are the heart-rate training programs Dimity mentions, plus the Racing Weight book. Call to record your question: 470-BADASS1 (470-223-2771). Please, and thank you!
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AMR Answers: Setting a PR When Heavier; Hiking Poles

If you’re looking to chase something other than a finish time or wanting to freshen up your running routine, take a listen to this episode featuring two “regular” runners who share their unique and varied race goals. With hosts Sarah Bowen Shea and Tish Hamilton, the gals share:
-that getting slower doesn’t mean giving up on racing goals; 
-how inadvertently being last in a race spurred one endeavor;
-the joy of giving back to their community; 
-savvy advice for doing away-races; and,
-an addiction to medals. 
 
Before the first goal-setting guest joins around 11:05, Tish talks about her Mother’s Day plans, complete with a genuine celebrity! 
 
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Unique Race Goals

This episode shares the moving story of Emily Halnon, a runner and writer based in Eugene, Oregon. Her debut memoir, To The Gorge, details her journey going for the Fastest Known Time (FKT) on the 460-mile Oregon Pacific Crest Trail in the wake of losing her mother, Andrea, to cancer in 2020. In this conversation, co-hosts Dimity and Sarah WF chat with Emily about: 

How Emily's mom inspired her to run her first marathon;

Why running was the mother and daughter's "love language" and what that meant;

Her reasons for attempting the Pacific Crest Trail FKT and what that journey entailed;

How running continues to help her move through her grief, and more.  

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Many Happy Miles: Emily Halnon Goes to the Gorge

An episode for everyone as grief is a recurring facet of all our lives. The guests, Lisa Millis and Kelly Daugherty, are founders of an innovative running-based program called Healing Strides as well as contributors to The Grief Experience. Along with hosts Sarah Bowen Shea and Tish Hamilton, the conversation covers:
-the genesis of Healing Strides and what the program entails;
-the positive effects of running on grief; 
-the healing power of moving in nature; plus,
-advice for processing grief.
 
Before the guests join around 8:48, Sarah tells Tish about her son’s recent collegiate musical theatre debut. (Check out our Instagram Stories for a few proud-mom videos from the show!) 
 
When you shop our sponsors, you help AMR.
We appreciate your—and their—support!
 
Take steps to better running + hiking: 
Use code AMR15 for 15% discount at Currex.com
 
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registration at portlandmarathon.com
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How to Build Speed

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