Thursday october 11, 2018
DEAR STEPH,
Love this new website and everything you do. I know you've mentioned that you had an episiotomy following the births of at least one of your boys. I have not had kids (yet?), but the whole idea of an episiotomy terrifies me, and I feel it's not really talked about. So I was wondering what your experience was like, if you're comfortable sharing.
SINCERELY, EPISIOTOMY FEARS
DEAR EPISIOTOMY FEARS,
Thanks for writing in. I think if someone had told me what an episiotomy was before I went to into labor, I would have called the whole childbirth off. So for me going in with a bit of naivety was extremely helpful for me. Since you asked I will share my experience. Remember all women and birth stories are different and there is no way to know what yours will be like until you go through it. My first son Riley weighed 9 lbs and had a head circumference in the 90th percentile. I was in labor with him for about 10 hours, 5 of which I was pushing. While I was being monitored I was in a terrible state was fortunately Riley was chilling in the birth canal and was under no distress. The nurse and doctors however were concerned with how long I was pushing and he was not coming out. Ultimately the doctor made the last minute call on one of my pushes to cut and get Riley out. I had know idea what was happening, all I cared about what getting him out. Once I was holding Riley, my doc informed me that she had performed an episiotomy and I had suffered a grade 4 tear which is one of the highest you can get. She did a quick numbing of the area and then stitched me up for about 45 minutes. I didn't feel a thing and was pretty out of it. The recovery from his birth was a bitch. I sat on a donut for about 2 weeks because my ass was so sore and torn up. I wore granny panties with huge pads in them for weeks. I will say that I have struggled with bowel and urinary incontinence since the birth of my kids that I have to constantly work on. I am sure that is from the grade 4 tear and the nature of Riley's birth. Would I go back and change anything? No. Do I believe the doctor made the right call? Yes. I believe you have to trust the people whose care you are under because they are looking out for you and the baby's best interest. You can go into pregnancy and childbirth with a plan, but it's a great idea to be flexible and open minded. Regardless of how your birth story shapes up, at the end of it all is this beautiful human being that you created and a love you didn't know was in you. Good luck and hope you have the blessing of a baby!
Dream Big,
Steph
Thursday october 4, 2018
DEAR STEPH,
Like you, I spend much of my time (and gain much of my joy) from chasing my kids. I also have the opportunity of a lifetime to pursue a huge dream.
I know it is absolutely possible to be a great mom, while still investing in my own passions and dreams. But - it feels hard and scary.
Do you have any advice on dealing with Mom-guilt (that shouldn’t even be a thing!)? Any tips on balancing personal and professional priorities? I guess, can you reassure me that it IS possible to do both well?
SINCERELY, BALANCING MOTHERHOOD & DREAMS
DEAR BALANCING MOTHERHOOD & DREAMS,
I'm so glad you asked this and shared a little of your story. I have actually been thinking about this quite a bit over the past few months. For me it seems the more success I have in my own running or life, the more mom guilt creeps in. I don't know where it comes from. Maybe it's been there since the day we become moms. When my babies were first born I spent many hours at home, feeding them, sleeping, rocking them to sleep, etc. I needed breaks. I needed to get out of my house. Yet now that I am doing what I always aspired and dreamed of, I keep being pulled back in. I tried to think if this was a societal norm that was shaping how moms thought. But I'm not sure. I have a unique home life in that mu husband and I share our parenting and household duties 50/50. However over the last year I have travelled more to races appearances, and speaking engagements. I know my kids and home are well taken care of so there is no guilt or worry there. But the guilt comes from will my kids not remember me around when they were little? How much traveling is too much?
Lately this is where I turn my headspace to. I am a mom but I am also a women with big dreams and goals. I deserve to pursue them. I have worked hard for that opportunity. And you can do it all. You can be the best mom when you are home and present with the kids. You can be a badass in your job, dream, and passion. I think chasing my goals in running have allowed me to be a better mom at home because I appreciate the time spent with my boys. I also realize I'm setting an example for them as they grow older to make time for yourself, pursue what you're passionate about, and never settle for something that doesn't make your heart skip a beat. If I can do that as a mom, a woman, and a runner then there's absolutely nothing to feel guilty about. So keep things in perspective, snuggle those babies, but keep making time for yourself.
Dream Big,
Steph
Thursday september 27, 2018
DEAR STEPH,
Thank you for your gut honest words - it is inspiring, refreshing, and allows a running nerd like me to catch a glimpse into the world of an elite runner. It would be dream for me to someday get to attend your camp! I thought I would ask you, since you live at a high 6,900' and I live around 5,600' in Littleton CO, and pick your brain about running in altitude. I have lived in CO for about 13 years - a transplant from western Michigan like so many here and noticed the larger capacity I have aerobically when going back to MI for a race. I believe there is a definite advantage to altitude training but I wonder if or how training and nutrition needs to be adjusted? Are we stressing our bodies more than when training at sea level? I would love to hear your take on living and training in altitude.
CHEERS & HAPPY RUNNING, ALTITUDE
DEAR altitude,
I have lived and trained in Flagstaff at 7000ft for the past 8 years. There is absolutely more stress that gets put on our bodies and more demands than if we were at sea level. That's a big reason why we choose to train here for those physiologically benefits. We do adjust many things when training up here. The first is of course pace. Our easy runnings are anywhere from 15-45 seconds slower than at sea level, depending on terrain, uphill, or downhill. Our workouts are adjusted based on the length, duration, and rest. Typically we get more rest on longer intervals up here or the pace is slowed down when we have short rest. Marathon workouts are between 10-18 seconds per mile slower up in Flagstaff.
As for nutrition, the biggest factor is that you burn more carbohydrate at altitude than you do at sea level. A lot of people find that they crave sugary or salty foods when they first start training here. That is because you're body is looking to fill up on carbohydrate sources. I'd say that balances out the longer you live here but listening to cravings while training at altitude is pretty important. I know the longer I've trained at altitude the more I have stayed on top of blood levels such as iron, Vitamin D, Ferritin, B12, and Folate. These can become depleted quicker than sea level so we make sure to get tested every few months. Lastly I would say your recovery demands are a bit higher at altitude and than can be compromised because you recover slower up here and therefore healing injuries or illnesses can sometimes take more time. The important part is to take care of yourself in preventing those injuries and then incorporate more time and patience when something does plague you. I hope this helps shed a little light on what it feels like to train and live at altitude. If anything you feel so much stronger and can breathe like a champ when you come down to race at sea level.
Dream Big,
Steph
Thursday september 20, 2018
DEAR STEPH,
First of all, I have to say your website is amazing and so is your story! You have the most adorable family, and I think it is really amazing how you juggle life and a running career.
I am currently training for the NYC Marathon. I have a million questions, but I really am so excited! I am running this race with several of my friends whom I met through a crazy running adventure called the 4K for Cancer which is a 4000 mile run across the US starting in San Francisco and ending in Baltimore. We did this to raise money for young adults with cancer. We are running in honor of this charity (the Ulman Cancer Fund for Young Adults). So this race is extra special to me because I too have a strong connection to cancer because I lost my mother to stage 4 breast cancer about 6 years ago now. The Ulman Cancer Fund, and my journey across the US changed my life and I cannot be more proud to wear there logo on my singlet come raise day! There is a little about me and now onto the questions :)
I have run many half marathons and 3 other marathons, but I have never run a huge race like this before. My previous three marathons were all in San Luis Obispo, CA which is my childhood hometown. That race is tiny compared to NYC. I guess my question here is what to expect on race day at a big race like this? How do you fuel on this day? My bus leaves at 6:30 to get to the start line, but I don't actually start until 10:30. I just would love helpful tips to stay focused and not nervous with all this time.How to navigate a larger race? Does the pack every really break up? Are aid stations crowded? Any other helpful things you can think of!
Thank you for the help and I will be cheering you on at NYC! Keep being the inspiration that you are!
SINCERELY, BIG RACE BUTTERFLIES
DEAR BIG RACE BUTTERFLIES,
Thanks for sharing your story and I love the cause you're running for. Let's keep trying to kick cancer's butt. What to expect at NYC? Well last year the hairs on my arms were standing up running through the crowds in Brooklyn. Then there's the party in Queens. NY fans are among the best in the world. We're not even to 1st Ave yet. It's literally deafening. I told myself before the race to stick to my race plan, stay composed very early on and not let the excitement of the crowds pump you up too much. I was in the lead pack last year until about 15 miles and so with every cheer, I smiled internally, gave a couple low hand waves, but tried my best to tune the noise out.
The morning of NYC can be tricky having to leave so early so my advice would be eat your biggest meal around 6, which is 4 and 1/2 hours before your race. For me that looks like a Picky Bar, coffee, and a bowl of white rice. I'll often bring some peanut or almond butter packets with me in case I need a little boost of energy an hour or so before. The hope is you're all fueled from the night before and days leading in that you aren't worried about food too much right before the race.
The nerves? Everyone deals with getting nervous before a race but if you can identify where the nerves are coming from that can help prevent them from becoming detrimental. I look at nerves as an opportunity to showcase all your fitness and display the training you've put in. That always calms me. Of course you want to have your best race but only you know what that means so you have nothing to fear.
Lastly, how to navigate large packs and aid stations? Fortunately for me I have the luxury of an open road because the pro women are started before everyone else and we have special fluid stations. This is a huge perk of our job. From what I have seen for the masses give yourself a few seconds knowing you could get held up at an aid station. Maybe that means picking up the pace slightly before a fluid station and grabbing your drinks. I wouldn't worry about it affecting your overall time too much just make sure you get through them safely. I think you're gonna love your experience at NYC and hope your race goes how you envision it. Good luck!
Dream Big,
Steph
Thursday september 13, 2018
DEAR STEPH,
Hi there :) I love following your Instagram page. You inspire me as a runner and as a mom! I’m a mom of a wonderful 3 year old boy...my question for you is: did you have trouble getting pregnant with your boys? I know it’s personal but I’m having so much trouble with my 2nd and my fertility doctor says it’s because I’m a runner. I don’t run anywhere near as much as you! I average 6-7 miles a day...so I thought I would ask you. Don’t feel like you have to answer- I know it’s very sacred and personal. I hope you’re doing well and having a nice weekend!
SINCERELY, WANTING ANOTHER BABY
DEAR WANTING ANOTHER BABY,
First off, thanks for being brave enough to reach out and ask this question. I believe many women face this and it can be a lonely journey if you don’t have anyone to talk to about it. I’ll tell you about my path towards getting pregnant and while I haven’t faced what you are experiencing I think there are a ton of factors that come into play when it comes to a women’s fertility. So don’t take my advice as 100% the way to go before you have considered other fertility possibilities or life stresses. I will start with being as bold as saying the doctor who said having trouble getting pregnant because you’re a runner, is WRONG. It’s one of the most preposterous myths out there. Running doesn’t stop you from your ability to get pregnant or have children. Running doesn’t cause you to lose your period. Rather behaviors and how your body perceives stress is what can lead to problems with fertility and menstrual health. When my husband and I decided to try and start a family, I didn’t know much about how my ovulation date worked and how that affected your chances of conceiving. We simply tried a few times in the month, didn’t get pregnant and tried the next month. I feel very fortunate that the 2nd month I got pregnant. With how easy I became pregnant I took it a little for granted. So when I was still breastfeeding with my 1st baby, 6 months post partum we had a little “oops” and that “oops” turns 3 years old next week. He was a gift. Now I told you my experience isn’t that relatable to you because getting pregnant has been very easy and I’ll never take that for granted knowing what my friends, and those women go through when they can’t conceive easily or on their own. I do have some theories have to why I became pregnant so easily. I have never been on birth control. I have gotten my period regularly every month, same time, for the last 10 years. My menstrual health has been consistent and without any intervention. In those 10 years, my weight has been between 105-112 lbs. I have low body fat, not sure of the %, and I have been running 100 + mile weeks for many training cycles. So in my not expertise opinion being a runner has nothing to do with your ability to get pregnant. What can contribute is how are you fueling while your training. Typically if your body senses of lack of caloric intake, it’s first instinct is to stop menstruation to prevent pregnancy in the case of it not being a good environment for a new baby. From my research this is a biological response when there were times of real famine in history and nature didn’t think a woman could provide enough nourishment for a baby, so the menstrual cycle shuts off preventing a new pregnancy. That’s the extreme version of losing your period but a lot of times in runners there is simply an unequal energy balance where you are expending more than you are taking in. So I would look at that aspect while you’re training, how regular your period is, and if all those seem like you have it dialed in, perhaps seeking a specialist about fertility. I do know we women can be impatient and I believe a specialist will want you trying for close to a year before they consider you may be having a problem. Lastly stress. We have all been told, don’t stress about it, let it happen. But let’s be real when women decide they want to have a baby, they want it to happen yesterday. I have been guilty of over stressing about something and our body picks up on it. So my advice would be, find a good show or movie to indulge in, keep running, have a glass a wine or two and let the good times roll. (you know what I mean). Good luck and cheering for you WANTING ANOTHER BABY!
-Steph
Thursday september 6, 2018
Dear steph,
Any advice/things you’ve learned/etc about being an endurance athlete with celiac. I am still healing and recovering from my diagnosis but I can feel my strength being renewed everyday! I can’t thank you enough for your time and willingness to help!
SINCERELy, DREAMING OF DONUTS
DEAR DREAMING OF DONUTS,
How can you be an endurance athlete with Celiac? Let me take you back to when Celiac and food allergies were almost unheard of, were a fads you could say. That's somewhere around the year 2009. I was sick, chronically injured, essentially living a nightmare and going through the motions of being a young women chasing her running dreams. I thought my time was up, I wasn't meant to run at a high level anymore. I woke up with massive headaches, digestion issues, and feeling bad most days for no reason. I was a mess, but part of me didn't want to give up. So I started asking questions and seeking help. I stumbled upon a naturopath who asked me if I heard of elimination diets and would I be willing to give it a try. He was testing for food sensitivities. I said "I eat anything and everything" so food allergies were foreign to me and to a lot of society at that time. After a brutal week of eating no sugar (which is amazingly very difficult considering how many things contain sugar, think ketchup), no gluten, no dairy, and no eggs, I was lethargic yet energized. My headaches were gone, I had a clear mind, my digestion improved, and I was hopeful. 1 month later I took a test to look for Celiac Disease, and it came up positive. It was difficult at first getting used to a gluten free diet. I read labels like it was my job, googled things like maltodextrin and natural flavors, but eventually starting to figure out what foods I could eat and how to make real satisfying meals out of them.
So how do I maintain 7 years later, having an allergy restricted diet and train as a full time athlete? I plan, plan, and plan. It's rare that I leave the house without snacks, Picky Bars, nuts, gatorade, and water. Since my job is to be recovered all time, there's no room for missing meals or "forgetting" to eat. I actually think that statement is dangerous. Life is busy yes, but you should always make fueling yourself a priority in whatever capacity. I find the biggest challenge with not being able to eat gluten is making sure you are replacing your carbs that you might normally get from pasta, breads, etc. with other nutrient dense substitutes. For me that means rice, potatoes, sweet potatoes, corn tortillas, and thinking of non traditional ways to have cereal, sandwiches, and burgers. Ben actually came up with this great recipe for making me feel like I can hold a burger in my hands, but baking to giant sweet potatoe slices and using that as a "bun. The last and I think most important lesson is to be prepared when you go out to eat with family and friends, bring snacks, ask waiters questions, and don't be embarrassed of your food allergies. Allergies aren't something we choose, but they are something we must transform into a accepted and sustainable way of eating for some people.
I won't lie to you, I often crave a good slice of pizza, a glazed donut, or a croissant. Some foods just can't be replaced. Good luck with your gluten free lifestyle Dreaming of Donuts.
-STEPH