Kara Goucher

{10 Questions} for authors of Run Like a Mother [for a holiday gift]

by Monica on December 9, 2010

There is a running revolution taking hold and it’s wearing a skirt—a running skirt that is.  Women are making their way to the starting lines of marathons and halfs in record numbers.  They account for almost half (or even more than half) of the field these days.  Olympic runners like Paula Radcliffe, Kara Goucher and Deena Kastor are conquering motherhood and running.  We are all not only paying attention, we are cheering them on.  Running has helped many of us make our way through parenting by offering a dose of endorphins and a long distance friend to hear us out.  Women are trading therapy sessions for a pair of Asics and the open road.  Running carves out “me” time for the price of a pair of running shoes and a race entry.  It has not only become a catalyst for empowering women, but a stress-relieving companion in their quest to do it all.  There is no one lining the streets to cheer you on or give you a medal for motherhood, so why not get one for finishing a race.

Mom’s not only like to run alone, they like to run together and in groups.  They have formed front porch communities and taken them onto the road.  They have conquered personal goals and weathered triumphs, all while running together.  It is therefore not surprising that the release of the book Run Like a Mother: How to Get Moving–and Not Lose Your Family, Job, or Sanity has been a huge success.  It acts as the manual to the running/motherhood movement and lends a voice to this emerging runner profile.  It answers women/mother specific questions and offers advice not found in other running books.  It’s authors Dimity McDowell and Sarah Bowen Shea are on to something here.  They have become like the Oprahs of the mother runners.  Through their blog, Facebook Page, and Twitter (Sarah Tweets, Dimity Tweets), they have started a wonderful conversation.  It seems they are listening just as much as they are being heard.  Women relate to them.  They are both real moms, real runners and real people.

10 Questions for Dimity and Sarah:

1.  Running skirt, friend or foe?

Dimity:  Friend. Flatters like nothing else.

SBS:  BFF. I have a mutually exclusive relationship with my running skirts—I haven’t worn shorts in years.

2. What is your idea of the perfect run (details please…when, where with whom)?

Dimity:  Santa Fe Dale Ball Trails. 5ish miles. With my dog Dharma, before she started her annoying habit of just stopping cold on the trail behind me and staring at me like I was crazy.

SBS:  The Presidio & Golden Gate Bridge. Ninety minutes on a weekday morning. By myself—with my fond memories of living in San Francisco for eight years. I never stop marveling at the Bay Area’s natural beauty.

3.  Were you a runner or a writer first? How has running changed for you since writing RLAM?  How has writing changed?

Dimity:  Writer. Comes much more naturally me than running ever will. I think a lot more about my running while I’m running now. My mind used to wander; now it’s all about form.

SBS:  I started running in college before graduating to become a professional writer (and editor). Since writing RLAM, I’ve become an even more avid runner—I used to cross-train a lot more, but now I usually run six days/week. Writing still remains my bread-and-butter profession.

4.  Describe your present state of (running/training) mind and your goals/races for 2011?

Dimity:  Starting over (again). Focus will be on triathlons (Olympic, probably) and trail runs. No specific races yet.

SBS:  After three marathons in two years, I’m halving the distance—dropping down to half-marathons this coming year. I like being able to shower and eat brunch after a race—and not limp when I leave the restaurant. I’d like to dust a few seconds off my personal best and drop my time to 1:45.

5.  What one training tools/items/gear can you not live without?
[click to continue…]

{ 3 comments }

Best Running Music Playlist: #5 — Marathon mix for 10 – 11.5 min pace (130 – 150 bpm)

Post image for Best Running Music Playlist: #5 — Marathon mix for 10 – 11.5 min pace (130 – 150 bpm)

by John on September 26, 2010

If you’re looking for good running music, you won’t be disappointed. This running music playlist has songs at 130 – 150 bpm (building from slower bpms at start, to faster as you continue). This would translate into running a 10 – 11.5 minute mile pace. If you like alternative/indie rock and power-pop, but also like a few different styles of music to keep things interesting…you’ll love this mix. Actually, if you like pop and/or rock, but have an open mind to new songs, you’ll like this mix. Most are not overly obscure, artsy, or experimental…just songs that may not have received the radio play they deserved. These songs were carefully selected for running a marathon (but will work well for just running training or exercising). The pace (BPM) starts off slower in first few songs, then builds up to a faster cadence.

If you have a song that you love to use when running or working out, please share (either comment below our thru twitter @boldpacemusic)! If it is 140 – 180 bpm and meets our song “standards” below, we’ll add it to our next running or workout playlist and link back to your site with a big
thank you :)

All songs below meet our standard of being either about fitness/running, inspirational, or at least fun with a great beat (we don’t add songs with potentially uninspiring lyrics…ie. “19th Nervous Breakdown”, “Loser”, “Blister in the Sun” — all great songs, but not exactly motivational for running or fitness). For over 35+ hrs more of running and workout music, go to home page at Bold Pace Music.

Running with music that has too slow of a beat can cause a problem with your pace. You may unconsciously slow to the pace of the song. “Eye of the Tiger” is a great motivational song, but at 109 BPM (Beats Per Minute) it is way too slow for most runners. Getting the “right” BPM for your pace may take some trial and error as each runner has a different stride length (which also may vary based on pace). For a well done chart showing BPM by mile pace for walking, running, and cycling… see Exercise Pacing & Use of Music.

If you’re wondering if music can really help when running or exercising…see what Physician.com has to say. There have been many scientific studies done that prove that music can increase performance, here’s a recent one w/ a video from the BBC.

Running Greeting Cards

Marathon Mantras CD Tin Notecard Set (6 cards, 2 of each style for $15 at remanents.com)

Looking for a perfect gift for a runner? Take some music below and slip it in with a running CD tin notecard set from Remanents. These cards, gifts, and tees have been sold at Saks Fifth Avenue, Neiman Marcus, Anthropologie, Nordstroms, Henri Bendel, Fortnum and Mason (London) and many other fine stores, however, you’ll find the largest selection at www.remanents.com. See more running cards and tees along with beautiful Couture Fabric Holiday cards and Halloween cards too.

Got an iphone or use an ipod? Check out this app and software that analyzes your itunes for BPMs and then lets you choose songs at that BPM from your iphone or ipod…see Cadence (need Mac w/ OS 10.4 or higher for ipod; PC version also available)

The itunes playlist below has ALMOST all the songs listed, there are a few that are not on itunes: The Monroes, Flash & the Pan, AC/DC, Bram Tchaikovsky, and Madness.

There are 73 songs below with a total playtime of 4.4 hours. Enjoy…

Marathon Mix: 130 – 150 BPM (for runners w/ mile pace of 10 – 11.5 minutes)

Click here to download songs from itunes

Click below to play samples and/or download songs from amazon:

To get this music, just click on either itunes or amazon playlist above and download either entire the playlist or individual songs. Or see our Amazon store for the very best full albums by artists on the playlists.

  1. Chariots of Fire – Vangelis (68): Just thought I’d put this one at the beginning to help get pysched up for the start. Seems like a perfect song while you’re waiting in the coral for the race to start. Theme
  2. We Used to Wait – Arcade Fire (122): You just HAVE to see this video “event” before your run. You type in a current address or an address where you grew up and suddenly you’re a runner in a hood running through your neighborhood. It’s really groundbreaking stuff…see bold pace music for more info and instructions to view, or go to The Wilderness Downtown site to see what all the hype is about–it’s worth it. The
  3. We are the People – Empire of the Sun (125): This Australian band went platinum w/ their debut album in Australia and this song was nominated for “Song of the Year” by the APRA. It’s an epic song that starts out the race on the right foot w/ a good beat and lyrics like “A force running in every boy and girl, all rejoicing in the world, take me now–we can try”. Well done pop. We
  4. I Gotta Feeling – Black Eyed Peas (129): “Let’s do it, let’s do it, …”  Trying not to be music snobs here, and BEP do pop well with a great beat…you just gotta do it. The
  5. Gimme Hope Joanna – Eddy Grant (130): With the 2010 World Cup in South Africa, this anti-apartheid anthem just seems like a perfect song at the beginning of a marathon. The song was banned by the South American government when it was originally released. Gimme
  6. Sweet Disposition – The Temper Trap (130): This song might sound familiar from movie “(500) Days of Summer” or perhaps from Greek, One Tree Hill, or UK drama Skins. In any case, it’s a should put you in the right disposition…”We won’t stop until it’s over…won’t stop to surrender” Conditions
  7. Dream City – Free Energy (131): Always good to have a few handclaps, na-na-nas, and unbridled enthusiasm at the start of a race and the Philly band Free Energy delivers… “Hey, we’re coming out…cruising across the town”. Stuck
  8. Bad Things – Jace Everett (131): If you watch True Blood, you’ll know this song. Even if you don’t, it’s still a badass vibe that will get your competitive juice flowing. Stuck
  9. Drivers Seat – Sniff and the Tears (132): Released in 1978, this song went to #15 in the US, #1 in the Netherlands, and #43 in the UK. If you saw Boogie Nights, you may recall this song. Enjoy these lyrics:  “Pick up your feet, got to move to the trick of the beat”…a good reminder for the songs to come. Stuck
  10. She’s Not There – The Zombies (132): “Let me tell you about the way she looked”…from the 1968 “Odessey and Oracle” album that is now considered one of the 500 Greatest Albums of All Time according to Rolling Stone (it was ranked 80). Let this song bring you back in time… The
  11. Surrender – Cheap Trick (133): Another “best” song as this one was on Rolling Stone’s “500 Greatest Songs of All Time” ranked at #465. It may not have exactly running lyrics, but you can just “Surrender” to the magnificence of the marathon. Surrender
  12. Marseilles – Angel City (135): Seems to me that “thinking ’bout the south of France” is not a bad visual diversion. Keep running and thinking about “drinking champagne, playing it cool…” Face
  13. She’s Got You High – Mumm-Ra (135): Another song from “(500) Days of Summer” and another nice diversion as you enjoy a romantic song with “I figured love would shine through…open your mind, believe it’s going to come…” PS. (500) Days of Summer is a great soundtrack (500)
  14. This Tornado Loves You – Neko Case (135): Listed on many indie blogs as the “Favorite Song of 2009″ this gem includes good focus lines like “Run out to meet me, come into the light”and  “Your rails have always outrun mine”. Middle
  15. Lights Out – Santigold (135):  “Lights out…where’s there to run, watch everybody come undone” and “Darling, don’t got to worry, you’re locked in tight”. Lights
  16. Life During Wartime – Talking Heads (135): This could be your running mantra: “This ain’t no party, this ain’t no disco, this ain’t no fooling around…no time for dancing, or lovey dovey, I ain’t got time for that now”. Fear
  17. Giving up the Gun – Vampire Weekend (135): An appropriate follow-up to “Life During Wartime”… Key line here is “I see you shine in your way…go on, go on, go on”. Contra

    18. [click to continue…]

{ 1 comment }

{10 Questions} for Kara Goucher and her new MADD card and tee

by Monica on July 9, 2010

Kara Goucher is a rock star in the running world.  She is beautiful and sweet and tough and strong.  She has become the paradigm for the modern running woman and fast becoming it for the modern running mother.  I am waiting for her to meet me in the lobby of a hotel in NYC and enjoying the surreal feel of the moment…a journey that began months earlier by a simple gesture.   I have sent many of my Remanents running (and otherwise) inspired cards and tees to people I have genuinely admired over the years, and have received some of the most gracious responses.  The one I received from Kara Goucher was just that–a heart felt note and sincere interest in my running and business.  She makes her own cards to inspire her friends.  So I asked her to design one (just for fun) with me for charity and she was in.  Wow.

We live on opposite coasts, but with e-mails and mailings laced with reassurances like “less is more” and “keep it simple” flying back and forth, we very easily find common ground. We go with a Keith Haring-ish drawing by Kara and a Remanents pun (Kara is often described as a world-class runner “with a heart of gold”…she’s that, and BOLD).  It was an effortless collaboration as she picks a shirt style, envelope color and tells a story to inspire on the back.  She’s a designers dream.  Kara chooses MADD [Mother's Against Drunk Driving] as her choice of charity.  Her father was killed by a drunk driver years ago and this will honor his memory.  As a mother of teenagers and a young adult, this one is a cause close to home. (See article on Kara’s family and MADD)

I am really excited to see Kara coming through the front door of the hotel.  She greets me with a warm smile.  She introduces me to her good friend Paula Radcliffe (yes, I am kind freaking out a little to be among these ladies).  They have come from a luncheon and were just discussing the specifics of working out later in the hotel gym.  It could have been any one of the running women I know scheduling their next workout.  I am struck by their “normalness” and by the fact that they are working out the night before a race.  Paula catches the elevator back to her room and Kara and I head off to get the new “Kara-tee for Charity”.   She runs upstairs and returns shortly looking SO adorable with her baby belly and with husband Adam in tow.  LDFs Jane and Jamie have tagged along to help out and are masters at keeping her engaged in conversation while Andrea takes some shots.  Adam is charming and kind.

I get to jump in with Kara for a few of the photos and we head out onto the street in front of the hotel to take a few more.  We are amazed that this incredible couple is still hanging with this forty something crowd.  They are full of genuine excitement for the arrival of their son, a new house and the next part of life.  It was hard to remember that they are world class runners and not just another really nice couple from Oregon trying to give back.

So Kara and I hope you will consider buying one of these cards or one of these tees so we can donate 100% of the proceeds to MADD to honor her father.   They are only available online at Remanents.

Thanks Kara and Adam, you are a great couple and great sports and we know you will make incredible parents.

10 Questions for Kara:

1. Running skirt, friend or foe?

I have to admit this to everyone. I modeled one for a Nike catalog in 2007 and I really liked the skirt. I wore it a lot, even in the Olympic village! I got a lot of compliments on it. But I could never wear it for a hard serious workout, I just couldn’t.

2. What is your idea of the perfect run (details please…when, where with whom)

The perfect run would be on a beautiful sunny day in San Moritz. I have been lucky enough to enjoy several days of sunshine on the most amazing trails there. But for a perfect run, my dad would be there. That would be absolutely perfect.

3. What training tools/items/gear can you not live without? Will you use a jogging stroller?

I cannot live without my sports watch. I have never been able to just run and not worry about time. I like to document how far and fast I ran. No matter how fast or slow it was. I’m a bit obsessive about it. I love my sports watch! I doubt I’ll use a jogging stroller. When I run it’s my time, and I’m at “work.” I can’t imagine worrying about pushing my son around during that time.

4. What is your present state of running mind? Goals?

I am in my 7th month of pregnancy so running has taken a very different role for me right now. Instead of running as hard as I can and getting as fit as I can be, I have been able to just enjoy my running for what it is. It is time to reflect, time to see beauty, time to dream. I still have the same goals that I always have. Win a medal in the 2012 Olympics and win a Major Marathon here at home in the United States.

5. I was struck by the bond between you and Paula, what qualities do you value most in a (running) friend?

I value someone who is kind and thoughtful. I admire people who dream big and who hold themselves to high standards. I really appreciate people who are successful but don’t feel threatened by others. Paula is the greatest female distance runner of all time, but she doesn’t hesitate one second to help me out. That is a rare and wonderful quality. And you have to be able to be totally honest with a running friend. I love to talk, talk, and talk! I’ve gotten the closest to people on runs. There is an honesty there, you can share anything with each other.

OK, enough about running…

6. Best card you ever received? Given?

Asking me what is the best card I have ever received is like asking a mother which one is her favorite child. I have always loved cards. I have huge plastic tubs of them in my garage because I always save them. My mother is an amazing stamper and she has made me some of the most beautiful and clever cards, they are truly artwork. One of my closest friends always seems to send me a card at just the right time, when I am stressed or under the weather. Getting a piece of art in the mail is so amazing. To know that someone thought of you, that someone took the time to write it out and address it. That is a wonderful feeling. I am like my mom, but not as talented. I prefer to make a card, but I don’t have the skill she does. I am horrible at remembering birthdays or holidays, but I always send a card when I know one of my friends or family needs a smile. I have even given them to competitors who I see struggling! I just think that a card can lift someone’s spirits. It really can.
[click to continue…]

{ 10 comments }

Innovative Body Solutions – Doing the Home Stretch with Dara Torres

Post image for Innovative Body Solutions – Doing the Home Stretch with Dara Torres

by Monica on July 30, 2009

Dara and I are tight…tight-muscled that is.  When I read her book ( Age is Just a Number) that included her pre-olympic routine I wanted to know more about the stretching she came to rely on to get her there.   She called it her secret weapon.  Now,  I do not have the very apparent resources of Dara so when I saw the Resistance Stretching DVD with Dara Torres online, I was in.  It is the work of her resistance stretching team of Anne Tierney and Steve Sierra of Innovative Body Solutions.    I have been doing these stretches for a few weeks now and I come to look forward to them at night.  At first I wasn’t sure if I was doing the resistance part correctly (and this is where a trainer or one of their classes would be good)…but I managed to go back and watch their very detailed tutorial again and again until I was confident I fully understood.

If you are an older runner like me you may also find these stretches very helpful as part of your cross training.  I have been off the road for two weeks now due to my foot injury but continue to cross train and stretch.  I am not as sore as I am usually. [click to continue…]

{ 1 comment }

Nike Naked — Funny Bare All Camp Video

Thumbnail image for Nike Naked — Funny Bare All Camp Video May 7, 2009

If you haven’t already seen this very entertaining video put out by Nike to sell their Nike Free Products…enjoy!  It is amazing how they got all these world class runners to appear in the buff (bodies of inspiration for us!).  Make sure you watch until the end to see a naked Goucher:)

Read the full article →

What’s the “right” BMI for a woman marathoner?…Weighing in

Thumbnail image for What’s the “right” BMI for a woman marathoner?…Weighing in May 3, 2009

I went to the sports medicine doctor this past Friday and it looks like I have two more weeks in the cast, two weeks of PT, then I can begin to ease back into training.  It gave me such a light-hearted feeling to know the end of my lay-up was near.  Take something away from someone to [...]

Read the full article →

From Run(ning)way to Realway- Getting Kara Goucher’s Boston Marathon Look

Thumbnail image for From Run(ning)way to Realway- Getting Kara Goucher’s Boston Marathon Look April 30, 2009

Looking for the outfit that Kara Goucher sported in the Boston Marathon? Links to her fushia and black running attire for a little more $ and a little less $.

Read the full article →

Kara Goucher on Running Boston — Courage

Kara Goucher at Boston Marathon April 19, 2009

Tomorrow Kara Goucher will try and win the Boston Marathon.   She is such an inspiration for us women runners…listen to her talk about it in her own words.  It really takes courage (her power word) to want this… Kara talking about Boston.

Read the full article →