Sarah and co-host Tish Hamilton enjoy a quick catch-up, and Tish tells the tale of her spring break PR. (Psst: It involves location, not time!) Alex Hutchinson, author of the newly released ENDURE: Mind, Body, and the Curiously Elastic Limits of Human Performance, joins the conversation to talk about mental endurance and the power of the mind.

In calming tones, Alex explains limits are negotiable and the importance of getting out of your own way. From “the base of the mountain,” he talks about how to become aware of the internal monologue you have with yourself on a run—and how to reframe that “conversation” to enhance self-belief. Nod along as Alex discusses the “deeply worn grooves in your mind.” Validation that the mere perception of mental fatigue (sigh) can affect a run leads to an intriguing pre-race suggestion. Sarah and Alex discuss the timing of when to work out, with Alex offering a practical point sure to resonate with mother runners. He offers many bits of running advice that apply for everyday life, including singing the praises of running with someone. Nuun-drinking game: Chug every time any of the trio says, “South Africa.”

Alex Hutchinson comes on board at 10:12.

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Sarah and Dimity talk with psychologist Dr. Justin Ross, whose Denver-based practice is called MindBodyHealth. The trio discuss:

-dealing with anxiety during this period of uncertainty;

-getting over the disappointment of a canceled race;

-shifting to a “holding pattern” with running;

-the possibility of post-traumatic growth; and,

-finding the “why” in your running.

The therapeutic part of this podcast starts when Justin joins the convo at 09:34; until then, the AMR founding duo discuss…golf!

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Sarah and Coach Amanda Loudin catch up with three BAMRbassadors, all veterans of numerous marathons and several ultras, who share their best practices before, during, and after long training runs. Revelations include:

-pre-run meals and treats (including a protein mug-cake!);

-the best night-before prep;

-the smartest running gear investment one of them ever made;

-clever on-the-run hydration and nutrition tactics; and,

-ways to deal with mid-run rough patches (one option might surprise you!). 

Sarah shares details about her WMNRUN quarter-marathon race (spoiler alert: it just might involve an age-group medal!) in the introduction; the first BAMRbassador runs on at 13:49.

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Sarah and Dimity offer up:

-motivational tips for injured Ashley in Bad Axe, Michigan;

-skip-the-marathon advice to pregnant San Diegan Courtney;

-insight into weekly mileage load in hopes Virginian Kathleen can sidestep injury; and,

-massage recommendations to Becca in Greenville, South Carolina.

Here’s link to the Injured #BAMR Facebook page the duo recommends for Ashley.

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Sarah and Dimity take a (conversational) walk down memory lane with six mother runners to reminisce about AMR's 10 years of helping women runners strive for—and reach—their goals.

Recorded in front of the Hilton Head Island Retreat attendees, this episode is full of rowdy laughs and get-you-moving inspiration.

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Dimity chats with Dr. Ellie Sommers, a USATF Level 1 Certified Run coach, a USA Weightlifting Level 1 Certified Weightlifting Coach, and owner of SISU Sports Performance and Physical Therapy in Seattle about:

·      If runners truly need to strength train for performance (it’s not the answer you expect!);

·      Why it’s especially important for women to lift weights;

·      How varied strength training fits with the race training cycle;

·      What her favorite moves for female runners are;

·      And why you should challenge yourself in the gym. “Pick something heavier than you usually do,” she says, “You might surprise yourself.

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Sarah and Katie gab with Charlie Watson (aka “The Runner Beans”), a British dietitian, marathoner, and author of a new aimed-at-runners cookbook, COOK EAT RUN. In her lovely British accent, Charlie details:

-ways to streamline healthy eating;

-how she developed 20-minute meals while bring a nanny of three kids;

-smart snack choices; and,

-a few of her favorite recipes (yum!).

The duo becomes a trio at 14:19.

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Dimity and Sarah counsel:

-Kathleen from Florida Panhandle on mixing tune-up races into marathon training;

-Renée in Naperville, Illinois, about transitioning to zero-drop shoes;

-Shelby in Jupiter, Florida, in regards to planning for long-term goals while juggling short-term ones.

And the duo discusses the crucial theory of “good enough.”

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As part of Heart Month, Sarah and Ellison pull up chairs with two in-studio mother runners who have each had heart surgery. (Both named Sarah!) Marvel as:

-Sarah Foster recounts running the Grand Canyon rim-to-rim-to-rim eight months after getting a pacemaker for a cardiac arrhythmia;

-Sarah Phelan tells how she qualified for and ran the 2014 Boston Marathon after having open-heart surgery to fix an aneurysm;

-both women detail how much more perseverance they have post-surgery; and,

-both women highlight the importance of paying attention to symptoms.

Sarah and Ellison talk books (natch!), including The Awakening by Kate Chopin and Long Bright River by Liz Moore, before the first Sarah-guest joins at 9:42.

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Ashley Paulson, a mom of four and former pro triathlete, will be running in the Olympic Marathon Trials in Atlanta, Georgia, on February 29.

Listen to hear:

·      how she almost missed her qualifying time—and squeaked in by 10 seconds;

·      her mantra for her qualifying marathon (file under: #goodenough);

·      the treadmill workout she thrashes (hint: it involves 70 reps); and,

·      how she’s approaching the most competitive marathon of her career.

Wish Ashley Paulson a great race on Instagram: @ashkickn

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