What Progress Looks Like When Capacity Is the Constraint | Natalee Raber | Part 1

This episode isn’t about fitness or mental toughness. It’s about what it takes to keep moving forward when capacity collapses.

In Part 1 of this conversation, Natalee Raber - endurance athlete, working mother, and operator of her own training system - walks through how injury, time scarcity, and recovery limits forced a shift away from effort-driven progress and toward disciplined systems.

This was not a motivation problem. It was a capacity problem.

We cover:

• Why effort fails when capacity is capped
• How injury exposes weak systems immediately
• The tradeoff between patience and short-term progress
• Why recovery must be treated as an operational constraint
• What actually allows long-horizon progress to continue
  
  If you’re a founder, operator, or high-performer working inside time, energy, or recovery limits, this conversation will feel familiar.

This isn’t a highlight reel. It’s a practical breakdown of how progress continues when pushing harder stops working.

Chief Milestones is a video podcast featuring honest conversations with founders, parents, and investors about building real businesses, staying healthy, and raising families.

New episodes release Tuesdays and Fridays.

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Transcript

The Injury That Shut Everything Down

Natalee Raber 0:00

I found out I had a stress fracture in my right femur, and I had to be 12 weeks on crutches, non-weight bearing with an eight-month-old baby. Obviously, after training for months, I was devastated. And then I came back stronger than ever.

Reshma Vadlamudi 0:15

So, what inspired you to run the Boston Marathon?

Natalee Raber 0:18

I just like crazy, unique challenges, and so I knew if I set something out there, set the bar high, I'd have something to chase after during my training.

Reshma Vadlamudi 0:27

How did you train for Boston Marathon while balancing family?

Who Natalee Is (Working Mom, Aerospace, Cincinnati)

Natalee Raber 0:32

Oh my gosh, it is so hard. Good afternoon, everyone. Um, I'm Natalie Raber. I am located in Cincinnati, Ohio. I am a full-time working mom of two at a local aerospace company. So it is a pleasure to be here, and I look forward to chatting with you all today.

Reshma Vadlamudi 0:54

So, what inspired you to run the Boston Marathon?

“Chasing The Unicorn” Explained (Qualifying + Cutoff Reality)

Natalee Raber 0:58

Yeah, I've always been one that's driven by very unique goals or like very big goals. I growing up never knew about the Boston Marathon. Again, I wasn't a marathoner, I was a soccer player. So I hated running. Um, and then once I found out, like everyone chases this. They call it chasing the unicorn, right? And I was like, what is this? Chasing the unicorn. Um, and for those that don't know, you have to run a qualifying race that is a certain time, and then you enter your time into the system. And depending on the cutoff, um, the association will determine if you make it in for the race or not. So it's, and you have to be very quick. The time restraint or constraint is based on your age and your gender. So um, you can look online to see what you would need to do to achieve that. And it's very overwhelming to look at. But I would say, like, my inspiration, like I just like crazy, unique challenges. And I figured um, if I don't have a goal that's set, I find it hard to go and push myself. So I knew if I set something out there, set the bar high, um, I'd have something to chase after during my training. So yeah, I would think it's just a combination of wanting to continue my running journey and also have something that would push me to do better every day.

Reshma Vadlamudi 2:15

How did you train for Boston Marathon while balancing family and work?

The Real Schedule: 4:30am Runs + Calendar-Based Planning

Natalee Raber 2:21

Oh my gosh, it is so hard. It was so hard. Um, as I told you earlier, mornings were critical. Um, some mornings I would even have to start as early as 4:30, like starting my run at 4:30, which meant probably like a 4:15 wake up to get out the door to be able to do a nine-mile run before my husband had to leave for work. So I think again, it's breaking it down. I used marathon um training plan from the Boston website. So most big marathons will offer you some sort of free plan to follow. I think it was 16 or 18 weeks that I followed and they break it down week by week. So that's really where I started is just look again, same thing I said, look at the week ahead, right? Um, if I knew I had to do a run on Tuesday, a run on Thursday, and then a long run, I would just schedule them in on my calendar.

Reshma Vadlamudi 3:13

So you would still fit those in your mornings? Yeah. Okay. Yep.

The Unpopular Strategy: 3 Runs/Week (And Why It Works For Her)

Natalee Raber 3:17

So I mean, except obviously the long runs on the weekends are a different kind of, but yes, during the week, I they're early. Yeah. Okay. Depending if you're a beginner marathoner, there are so many good plans out there. And you have to find what works for you. So if you interview other marathoners, they might tell you they run five, six days a week. What works for me is I only run three days a week. People don't believe me when I say that. Even like some of my closest running friends are like, How do you only run three days a week? Um, and what I have found personally works for me is if I run more than three days, I get burnt out. It's too much for me. Um, I still do strength training on some of the other days, but running I keep only to three days. So I think that's what makes it. It's not a 4 a.m. wake up every day, um, right for the most part. But I think find the schedule that works for you. Okay.

Reshma Vadlamudi 4:09

What is the most challenging part about the training?

The Hardest Part: Sustaining 18 Weeks Through Chaos

Natalee Raber 4:12

Um, I think just the continue to do it week over week. I mean, if you think about it, 18 weeks is a long time for anything. So to continue to remain motivated. Yes. Those three days a week to keep pushing on. And when the weather gets bad and other challenges come your way, if you have a sick kid, you're so tired, right? So I think that's probably one of the biggest challenges overall is just the drive to keep going for that duration of time. One of the injuries that I faced during my training to qualify, I was just four weeks away from racing to try to qualify for Boston. And I felt this immense pain in my legs and was very confused. I tried stretching, resting, ended up having to go to the doctor for it, and I found out I had a stress fracture in my right femur, and I had to be 12 weeks on crutches, non-weight bearing with an eight-month-old baby. Um, obviously, after training for months, I was devastated and it was emotionally probably one of the hardest things I've been through, just knowing I put in all that work and race day was no longer there. I didn't have my shot. Um, and that was it. I had to go on crutches. Um, but I think working through all the feelings I had when being on crutches, I understood there was a reason I wasn't supposed to be at that race that year. I don't know what it was, but there was a reason. Um, it also made me rethink um how grateful and what a privilege it is to move your body. So it really was a humbling moment to say you have the privilege every day to get up and move your body. Some people don't. And I got to see that because I had crutches, right? Um, and I tried to make the most of it. I would sit down in a chair and lift weights with my arms because I could still move my arms. So I just tried to make the most of that injury, find the good parts about it. It was, again, a big growth time in my life and my mindset to change my attitude about, oh, well, I don't get to race that race, right? And being I turned from being angry to being grateful that I got these, you know, two, three months to sit back and realize, like, hey, you're taking this for granted, you know, not everyone gets to do this. So I ended up swimming and biking and doing new things that I, you know, would have never maybe tried before. Um, and then I came back stronger than ever. I kind of use it as my redemption run. A lot of my friends heard me say, like, this is my redemption run. I'm coming back. I had to re-strength train. Obviously, I had no movement in that leg for basically three months. So I had to start all over, like any other beginner, right? Couch to 5K, like just go out for a one mile run, right? And that was exhausting. Um, but I went after it. I re-signed up to do a half and then another full. And I think I was, I don't know, that race was. I mean, I talk about crying. I cried at that finish line because the qualifying race is the hardest part of getting into Boston, right? Um, and I ran it so fast and so well and was so strong and smiled the whole way. And I knew like this is what I was meant to do. So I think oftentimes we have our minds set on something and we think that's what we're gonna do. And God or someone else gives says, nope, not today, right? I wasn't gonna run that marathon and I didn't have a choice in it. I'm not in control. Um, and I had to let go of that control and then make the most of it. So I think injuries, although they can be hard and frustrating, they're a time that we should reflect and come back stronger than ever. And I mean, when you're on crutches, I had to ask for so much help. I couldn't drive, I couldn't carry my baby, right? I mean, just trying to get, you know, I was traveling for work at that time, trying to just get to the gate I needed to get on my airplane was so much harder. Think about how fast we walk in the airports and then to be have crutches instead, right? So your whole life kind of gets changed for a while and your perception totally changes. And you, I found myself being so like so much more gratitude towards others and but also not afraid to ask for help, right?

Reshma Vadlamudi 8:29

How do you fuel your body during those the training, the long hours, all that?

Natalee Raber 8:35

Yeah. So nutrition is gonna be key when you're running. Um, and I learn more about this like every race I go after. Um, and I think it's a lot of practice. So, again, like I talked about your training plans, it's fine what's works for you, right? Um, if I'm doing a short run during my weeks, like graham crackers are my go-to. Um, you can look up Megan Featherstone. She's a nutritionalist, she's amazing. Um, aka Feathers, um, she runs Featherstone Nutrition, and I started following her about a year ago. She has a lot of good tips. She's like queen of the graham cracker. Um, and she's the one that introduced them to me, and I cannot get off of them because they are a very fast fuel before you can like eat a sheet of graham crackers as you're tying your shoes, right? Um, and she has like a really funny calculator about how many sheets you should eat for like any duration of time. So, short runs, I eat one sleeve of graham crackers with almond butter on it. And then if I'm doing anything longer than that, you can have like two or three sheets. So that's like a before run. And during my runs, um, I won't do gels until the mileage starts to get up past like nine or 10 miles. And those I switch between Morton's and Goo's. Um, again, you trial and error. Uh, most runners will try multiple brands and flavors just to figure out inconsistencies. Some some of the gels are blocks, some are jelly beans, right? They have all kinds of things that you can use. So find what works for you. And then after a run, um, I always have a really good, hearty meal, like protein, you know, protein shake in the shower. They call it shower shakes, um, just to make sure you're getting pro you're feeling your body right after the run, your recovery will be that much better. So making sure you fuel up after is equally as important. So nutrition is key for sure.

Reshma Vadlamudi 10:26

So why graham crackers? Is it because yes, is it because it's easy?

Natalee Raber 10:30

Because it tastes good. Yeah. No, no, no, no. No, no, no, no. I mean, they I do love them. And um, there's a really funny if you go and follow her on Instagram, but she tests different brands of graham crackers. So um you'll find the one you like, but it's the carbs. Okay. I think they're 30 grams of carbs. Um I might be misquoting that, but the carb um grams per sheet is like what you need to go out for a run. And then you throw a little almond butter and nut butter of your choice for the fats.

Reshma Vadlamudi 10:57

Were there any unexpected hurdles on the race day?

Natalee Raber 11:02

I mean, there's always unexpected things. No, yeah. Um, so I interestingly enough got a very hot day, um, which is not the norm for the Boston Marathon. I mean, that's one thing that as runners, we know that's the one element we can't control on race day, right? Is the weather. You never know what you're gonna get. That's why you train for so long, is to train in all elements snow, ice, hot, cold. Um, and it was particularly very humid this day for my race. And for those that don't know, the Boston marathon for the elite runners starts at 9:30. And then your start time, depending on your qualification, is later and later in the day. So I didn't start my marathon until 10:50 a.m. in you know, the middle of the day is not the greatest. There's not a lot of shade cover. I think it was like around 67 when we started with like 80% humidity. So it was a very hot day. Um, and I would say that was the biggest hurdle for all the runners that day.

Finish Line Psychology + Performance Comparison Trap

Reshma Vadlamudi 12:05

How did the fin crossing the finish line feel? And what did that moment mean to you?

Natalee Raber 12:11

Um, it was it's I guess it was what I expected, but also what I didn't not what I expected. Um, I was relieved to see the finish line from afar. It, like I said, it was very hot and I was very tired by the end. Um, way more gassed out than I had for my qualifying race. So I was very happy to see the finish line. I think from just it's over and I did it. And then once you finish and you cross, it kind of all hits you. I didn't have that moment where I was like crying across the finish line. I thought maybe I would, but I didn't. I was just like overjoyed. One that the experience was over with and that I could rest my legs. Um, but we call running that marathon like your victory lap. So for many of us, it's just the finale, the training for your qualification race and the training for the actual marathon. That's the hard part. Um, so you're just overcome with emotion. Like I was just proud of myself. I'm proud of myself, not only for I ran a 3:33, which is even in those conditions, is really good. I was a little disappointed because it was nine minutes slower than my qualifying race, which was hard to swallow. But again, you don't know the conditions. So it was hard to not be disappointed. Like I still ran. If you ask people, they're like, you ran a great time, right? But I was like still judging myself and still comparing myself to my qualifying race. Um, and I've since matured since then and um realized like, yeah, I should be proud of myself. I ran the boss of marathon.

Reshma Vadlamudi 13:47

What's your strategy for recovery after a marathon?

Recovery Rules (Two Weeks Off + Massage + Movement)

Natalee Raber 13:50

Yeah, I think it's just rest. That's probably the biggest thing. I mean, you don't want to sit and do nothing, right? But I take at least two weeks off. No running, zero. Um, and you probably don't want to run after all that, but um, just resting, doing some foam rolling activities, right? Just to kind of stretch out your muscle. I go get a massage. Best thing you could do. I actually already scheduled, I'm running a marathon this fall. Um, and I already scheduled my massage for it. Because it's just part of recovery, right? You got to stretch your muscles back out. Um, you should walk, right? Keep your keep your body flushed. So I would say just but overall, my recovery is just really resting and just enjoying that the season that came and went. Um, and if really necessary, you can take an ice bath. Many runners will know about this, but you fill your bathtub with a bunch of ice, put some water in it, and try basically cold plunge. Cold plunge. Yep, basically sit in it as long as you can. And it does, it does speed up your recovery, but it's not meant for all. It's a long run, yeah. And stressful run. Would you eat protein after that? When you're running, your digestive system starts to slow down. So some people might actually experience like some GI issues during the run, which you try to avoid, and that's why you practice fueling. Um, so for me, I kind of like I remember taking a hot shower. I always crave like a bagel afterwards, like some sort of like immediate carb. If you can get in a protein, you know, obviously great. But I think after those types of big races, it's just like whatever you feel like eating, go and get it. Okay. I would say to answer your question differently, I think race day is such a different experience compared to like when you're training. Yeah. So when I do like 18, 20 mile runs on the weekends to train for the race, absolutely afterwards, protein shake like immediately. I usually will put it in my car. So on my ride back home from wherever I'm running, I will drink that protein shake. Or I love getting a really big like breakfast sandwich, like a bunch of egg whites, eggs, bacon, you know, get some avocado in there, get some fats in there. Protein is key, and I have found it to be successful after a big workout like that.

Reshma Vadlamudi 16:03

You have plans for on another little milestone? Yeah.

Next Milestone: World Majors (Chicago Next)

Natalee Raber 16:05

So what is it? Surprise, surprise. So I told you I'm like crazy about these um unique challenges, right? So for those that don't know, because I didn't before I started running, um, there are the world majors. There are six of them. Then once you complete all six, you get this giant medal. So Boston is one of them. So I already got that star done, and they're called six stars. Um, so I'm running Chicago this fall in October, and that will be my second star. So I'm slowly, I don't have a timeline on achieving all the stars of the majors, but um, sometime I would like to run all of them. Yeah.

Reshma Vadlamudi 16:44

Wow. Okay, so what are the other four?

Natalee Raber 16:47

Yep. So in the United States, you have Boston, Chicago, and New York. And then there is Berlin, Tokyo, and London. And they did add a seventh this year, Sydney. Um, I'm not sure if I'll go after seven. I feel like the original tradition was six. Also, Sydney's really expensive to get there. Yeah, and you're right.

Reshma Vadlamudi 17:12

Yes.

Natalee Raber 17:12

I I'm not gonna limit myself, but for now, the original focus was just those six.

A Real Weekday Schedule (Kids, Commute, Meetings, Sleep Targets)

Reshma Vadlamudi 17:16

So you are a mom who travels for work and a marathon runner. So, how do you make it all fit into your day? Walk us through a typical day for you.

Natalee Raber 17:27

Yeah, sure. Um, every day is pretty similar. I wake up very early. Um, the morning is my only alone time as a mom. So that's when I do any type of workout. I'll go for a walk, go for my run, do my strength training, and then the rest of the day is just towards the kids in my career. So just blending it in every day when I have time.

Reshma Vadlamudi 17:49

Okay. So what time do you usually wake up?

Natalee Raber 17:52

Yeah. So most days my alarm's going off at 4: 30. Wow. Yes. Um, but that's my only time to myself. The kids are early birds, so they're up at 6: 30. So if I don't wake up before that, I pretty much lose the opportunity to go and do something for myself. So typically 4:30, 4:45, I try to start my activity by 5 a.m. and usually give myself 45 minutes to an hour and then straight into mom. So the kids are up at about 6:30. Um, we're getting them around. And by we, I mean myself. Uh, my husband has to be to work usually 6: 15 at the latest. So um, I am on deck in the mornings. So I have to, so I have a six-year-old and a three and a half year old. So the six-year-old kind of she does her own thing. So I get to mostly focus on my son, um, help him get dressed, brush their teeth. They come down for a quick bite to eat. And then we try every day to be out the door between seven and seven ten to daycare. So I take my son to daycare, drop him off, then I turn right back around and come home with my daughter, who then I get on the bus at 8:40. Um, in the meantime, I have meetings that I'm taking from my headset, um, walking out to the bus with my phone for work. Um, sometimes I don't have meetings and can spend time with her, but most days are just kind of the constant multitask. And then once she's on the bus, I drive into the office. I work my full day, and then usually back home by four to get her off the bus. Um, my husband and I juggle the afternoon pickup. So sometimes I get home for the bus, sometimes he does. Um, we just look honestly on Sundays. We regroup and figure out who's doing what on which day, and we go from there. Do both of them come home around four o'clock? So Tegan, my daughter, she's usually home like 4 30. And then my son, he's more when we pick him up from daycare. So more like 5 30. Um he's the second kid that comes home. So either my husband's grabbing him or myself. So yeah, they're about an hour apart. And then we aim to have dinner between 5 30 and 6 30. Six most nights. Um, we are in the phase of sports and activities now. So depending on which day you ask me, the afternoons might look a little differently. Um, some days we're going to gymnastics or we're going to Girl Scouts or we're going to soccer. Um, but in general, we try to eat around 5:30 or 6. Um, if not, sometimes it's seven. But um, both kids, we try again, like baths, showers around 7:30 um and in bed before eight. That's okay. I aim so one of my goals this year is seven hours of sleep. So that is really what I try to aim for. And I'll shift my day if I need or try to get more sleep when I can.

Reshma Vadlamudi 20:39

So, what's your secret to never missing a workout or a healthy meal? Both of them, actually.

The Truth About “Never Missing” (Sleep Is Sometimes The Right Choice)

Natalee Raber 20:45

Yeah. Um, I don't think there's a given secret. I think it's what works for you. Um, for me, and and I wouldn't say there's no missed. I certainly miss workouts. I have chosen sleep many a times instead of going to the gym or going for a run. I think it's just that balance of what works for you. Um, I think for me, it's just knowing always that that is my priority in my life, is my fitness and taking care of my body and my health. And I also know when I do work out or go for a run, how much better I feel for myself and for my family. I can really bring my best self to my family. So I think that's my motivation is knowing I go to the gym and I feel so much better and can really be present with both of my kids and my husband. So that is really my drive behind everything. And same with healthy eating. I think my overall health is just important to me and being there for my kids. So if I take care of what I'm putting in my body and focus around that, it helps. So that is a secret, is just being very well prepared on the weekends so that during the week, it's I just say it's all about execution and just kind of going through each day very tactfully.

How Discipline Actually Got Built (Late 20s → Motherhood → Structure)

Reshma Vadlamudi 21:57

Have you always been this structure or structured, or was there a defining moment that made you commit to this kind of lifestyle?

Natalee Raber 22:07

I have not always been this disciplined. I would say it started late 20s after college, and then after I was a soccer player growing up year-round. That really consumed all of my life. Um, it kept me very busy, very active. So I never had to like work out or, you know, I never thought about it because it was just part of my sports for my life. Um, so once I stopped playing soccer and started a family, I had to figure out what am I gonna do to keep taking care of myself? I'm not playing in games anymore. Um, my mom got me into running. She like just one day decided to do a 5K. And I was like, why would you ever pay to go run? I thought it was crazy. And I also, being a soccer player, hated running. Um, but we did it. And it just kind of got me into things. Um, and I think all of it kind of really picked up once we got pregnant and just figuring out how to remain healthy through both pregnancies. Um, I think there's a lot of proven research around, you know, if you take care of your body while you're pregnant, coming out of it, the recovery is so much easier. So I just really wanted to focus and I knew I was gonna have less time, right? As soon as that baby comes, um, you lose a lot of your time and you have to manage your time um much closer. So I think becoming a mother helped kind of, it's not putting the pressure on it, but it is if you want that to remain a priority, you have to work a lot harder at it. Um before you have a family, it's just maybe you, or maybe just you and your spouse or partner, and you have a lot more free time and you can spend more time in the kitchen, or you know, you could go for a run at 4 p.m., right? Um, there's a lot of different constraints now in our life because of our family and the activities we have.