Remanents

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 }

7 Favorites for Marathon Training

by Monica on May 8, 2010

“Training mode” requires a restructuring of a casual life…obsession must take hold.  Part of this change involves products that aid us on the journey of soreness and fatigue caused by repetitive workouts and long hours on the run.   Running is a relatively low cost sport (unless you travel to races in far away places), but we love any gear that get us through the tough moments.   Sometimes discovering such things as ‘freezing your Gatorade the night before a long run on a hot day’ can be a revelation.  But more often, it’s the discovery of ’a running bra that doesn’t chafe’ or ‘a recovery drink that you can no longer live without’ that brings momentary bliss.  My children refer to these as “mom’s new running thing” when they discover them on a counter or in my running cubby.  Training for the San Francisco marathon has begun and although some of these items have been resurrected (partially tested from another training session), these are my favorites of the moment (we are affiliates for some of the products listed below, however, we only recommend products that we personally use and enjoy):

1) KT tape : I have been using this on my foot and knee as I got back into training.  I no longer need it on my knee, but continue to use a strip of it each day on my foot.  On the site it claims: Supports sore or injured muscles, joints, and tendons without restricting motion like compression bands or wraps. KT Tape is like a brace, but better, and even more comfortable to wear.

2) This Wooden Foot Massager sits under my desk and really seems to loosen my foot muscles as I work.  I just slip off my shoe and roll the heck out of the inside fascia.  It really feels good…I mean, hurts so good:)

3) Nuun natural hydration Gogi Berry/Green Tea tablets: I add these tablets to my water when working out or after a run for the vitamins and electrolytes without the calories.  I like the light taste and appreciate that I can keep the tablets in my bag and just add to my bottle of water.

4) Trader Joe’s Almond Butter with Roasted Flax Seeds on crusty whole wheat bread, Trader Joe’s Simply the Best Trek Mix and roasted and salted almonds from Wegman’s.   All becoming staples in my pre and post run meals.
[click to continue…]

{ 4 comments }

This running music playlist has songs at 160 – 180 bpm (building from slower bpms at start, to faster as you continue). 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. All songs were carefully selected for running a marathon (but great as fitness music too!).

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 needs XP or later)

The itunes playlist below has ALMOST all the songs listed, there are a few that are not on itunes: The Beatles, Hella Sound, Jonathan Jones, and one Housemartins song.

There are 61 songs below with a total playtime of 3.5 hours. Enjoy…

Best Running Music Playlist– Jane’s Mix: 160 – 180 BPM (for runners w/ mile pace of 7.5 – 8.5 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 the 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 playlists

Songs (w/ BPM):

  1. Beautiful Day – U2 (136): Great start to a marathon…even if it’s raining, gotta believe it’s “a beautiful day…don’t let it get away”U2 - All That You Can't Leave Behind - Beautiful Day
  2. Wake Up – The Arcade Fire (137): This song just builds into a great inspirational anthem…”with my lighnin’ bolts a glowin’, I can see where I am go-goin’”. It’s obviously got an “motivational” following as the NFL is now using a clip from this song for their ads, the NY Rangers used this song during the 2006-07 season as their pre-game intro and it was also featured in the movie trailer for Where the Wild Things Are.Arcade Fire - Funeral - Wake Up
  3. Tick Tick Boom – The Hives (137): Having been used for Nike/Finish Line commercials, NFL Football games and for the movie Taken…this song has some strong inspirational lineage as well…The Hives - The Black and White Album - Tick Tick Boom
  4. This Year – The Mountain Goats (140): Can easily substitute “marathon” for “year” in the chorus “I am going to make it thru this marathon if it kills me”. The Mountain Goats - The Sunset Tree - This Year
  5. Lloyd, I’m Ready To Be Heartbroken – Camera Obscura (145): This song is a response to Lloyd Cole & the Commotions “Are You Ready to be Heartbroken” (which is a great song by an awesome band…too bad it has slow bpm). Just a fun, upbeat song to keep you moving even if you “can’t see further than {your} own nose at this moment” Camera Obscura - Let's Get Out of This Country - Lloyd, I'm Ready to Be Heartbroken
  6. Hey Now Now – The Cloud Room (150): Gotta love Twitter…this song suggested to me by @linwoodstudios and hadn’t heard of this band. Great song w/ fun chorus and beat and named a “top ten single of the year” by Rolling Stone in 2006. If David Bowie, The Arcade Fire, and Spoon have all been to see The Cloud Room in concert, they must be doing something right. (Thanks Jonathan!) The Cloud Room - The Cloud Room - Hey Now Now
  7. The Way We Get By – Spoon (152): This Austin, TX band is one of my favorites for running music. This song was featured on The OC. “We go out in stormy weather…and that’s the way we get by”…just in case we have to offset “Beautiful Day”, you’re prepared either way.Spoon - Kill the Moonlight - The Way We Get By
  8. I’m Confused – The Handsome Furs (154): Relatively new Canadian band w/ first album released in 2007. Enjoy the beat and empathetic lines like “I’m confused, I know, my love, I know it’s easy to do…there’s something to do, sometimes we get confused” Handsome Furs - Face Control - I'm Confused
  9. Take a Minute *explicit lyrics* – K’naan (156): K’naan seems to channel Bob Marley, mix in some hip-hop, and deliver poetry in the form of urgent protest music. On this song he’s more reflective, but poignant as ever: “And every time I felt the hurt…And I felt the givin’ gettin’ me up off the wall…I’m just gonna take a minute and let it ride…I’m just gonna take a minute and let it breeze”. K'naan - Troubadour - Take a Minute
  10. If Looks Could Kill – Camera Obscura (158): While “camera obscura” is Latin for “dark room”, the band is usually very sunny with lyrics that are always catchy, upbeat and very clever. This one just seems to be made for a good run w/ “you got to go” and “maybe I can make it better”. Camera Obscura - Let's Get Out of This Country - If Looks Could Kill
  11. Reptile – The Church (158): One of my all-time favorite bands and this is from one of their best albums…Starfish. Key verse here is “Go now, you’ve been set free”…just forget that Steve Kilbey is talking about an ex-lover and comparing her to a reptile:) The Church - Under the Milky Way - The Best of The Church - Reptile
  12. Something is Squeezing My Skull – Morrissey (158): OK, this one is not exactly motivational, but it is fun. Morrissey is the king of despondent lyrics w/ an upbeat, playful song. Just stick w/ the “I’m doing very well” verse. Morrissey - Years of Refusal - Something Is Squeezing My Skull
  13. Joker and the Thief – Wolfmother (158): Wolfmother sounds like a combination of The Scorpions and Rush and just an enjoyable power song w/ lyrics like “he makes his way across the land” and the chorus of “we are not going home”…rock on! Wolfmother - Wolfmother - Joker and the Thief
  14. Niagara Falls – Harlem Shakes (159): Just LOVE this song. Reminds me of Vampire Weekend with the clever beat and varied instruments (the piano is awesome). With our pun laden running “Wit-Tee” shirts (sold thru Remanents), we love the line “I don’t even get the t-shirt’s pun”. Harlem Shakes - Technicolor Health (Bonus Track Version) - Niagara Falls
  15. Silver Trembling Hands – The Flaming Lips (160): From one of the most critically acclaimed new albums of 2009…enjoy “She forgets about the fear…when she’s high” The Flaming Lips - Embryonic (Deluxe Version) - Silver Trembling Hands
  16. Young Turks – Rod Stewart (163): Never been a big Rod Stewart fan, but I had a comment on the blog that this was one of her “go to” running songs, and I have to agree it just works and the chorus is perfect to keep your legs pumping “Young hearts be free tonight, time is on your side…Don’t let them put you down, don’t let ‘em push you around…don’t let ‘em ever change your point of view”.  Thanks Jordan! (Follow Jordan on Twitter @exploravore) Rod Stewart - The Definitive Rod Stewart - Young Turks
  17. Slight Figure of Speech – The Avett Brothers (165): Another of 2009′s most critically acclaimed new bands. Some of their music is “too country” for me (I can be pretty eclectic, but pure country just doesn’t do it for me…and can’t imagine it while running a marathon). But this song is less “country” and more rock w/ a up-tempo beat and the line “what if it’s hot on my trail, but that can’t catch me, no” The Avett Brothers - I and Love and You - Slight Figure of Speech
  18. How to Turn Around a Bad Day – Hella Sound (165): Here’s a sample of the great running music you can find at Hella Sound. Their music is engineered to be at the bpm that you choose. Enjoy this mix of indie rock, funk, and jazz.  If you’re on Twitter, you really must follow @HellaSound as owner/founder John Frenette is hilarious (w/ good taste in music too!). Listen at HellaSound
  19. Salute Your Solution – Raconteurs (165): It doesn’t matter if Jack White is with The White Strips, the Raconteurs, or the Dead Weather, he always delivers. Just keep running and picture Jack mocking the other runners with “I got what I got all despite you, and I get what I get just to spite you” and encouraging you to “Salute your Solution”. The Raconteurs - Consolers of the Lonely - Salute Your Solution
  20. I Wanna Be Sedated – The Ramones (165): I wasn’t sure about adding this one as I didn’t think it was inspirational, but Monica assured me it was. She explained that by this time of the race, all runners are thinking about Advil sedation. You can just hear the running empathy in Joey Ramone’s voice… The Ramones - Rhino Hi-Five: Ramones - EP - I Wanna Be Sedated
  21. Trashcan – Delta Spirit (166): By this point in the race, I’m sure this line will resonate… “My heart is thumping I can feel it more with every beat” Delta Spirit - Ode to Sunshine - Trashcan [click to continue…]

{ 6 comments }

Adding miles can be tricky…proceed with caution.  Every day out there adds to the conditioning but it does not come easy.   Food has become my frenemy. Obsession with my daily diet is exhausting, but increases my confidence and energy during workouts.  Sit-ups, lunges and leg lifts chip away at the runner inside.  Only small twinges of soreness remain of my foot injury, but so many other areas draw my attention.  I still do the ice bottle after runs and ample time stretching before stepping out the door.  Every ache reminds me to take it slow or take a rest…one mile at a time.

And I am not alone.  It is marathon season.  I have noticed so much information out there for anyone training: first timers, PR seekers and everyone in between.  This month’s Runners World features their new Marathon Challenge.  For $130, Bart Yasso will devise a marathon training plan for you based on your goal.  I signed up for the NY Times Run Well Training Tool, part of the NY Times Run Well -Your Marathon series.  Customize your training from a choice of training schedules and track your miles.

I picked up a copy of  Running Times and found two really great running calculators (They are now posted on the resource page under training tools).  Each give you your training/racing pace calculations at many different distances based on a marathon finish time.  For “zen runners”  like me, this is such a helpful tool for long runs and 800′s on the track.  I am never quite sure about training pace.

The best part about being back on the road is seeing familiar long distance friends out there still putting in the miles -training for races of their own.  As  soon as I get my conditioning back, I look forward to hearing their latest stories and catching up!

{ 0 comments }

About

June 17, 2009

We are “forty something” women who run and women on the run. We aspire to stay in shape, love our families madly, connect with friends (over a book or a movie), and retain our beauty (inside and out).  We have jobs that challenge us and lives that demand our constant attention. It’s a bold pace to [...]

Read the full article →

New Running Tees for “long distance friends”

Thumbnail image for New Running Tees for “long distance friends” April 14, 2009

Since I have been injured I have greatly missed many things about running, but nothing as much as my “long distance friends” (LDFs).  LDF’s are the inspiration for these new Remanents’ running tees.  If you have clocked miles and miles with your own LDF, then you also know that “distance makes the heart grow stronger”. Now available online only at www.remanents.com.

Read the full article →