Monday Morning Running Motivation: My Run is My Drug

Dr. Chock prescribed, never forget to get your daily dose.
running prescription

#runforsanity

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TODAY is the day!! The Ezzere Launch Party Runner Night is happening!! All the info HERE and if you’re in the Roseville, CA area please stop by. If you’re NOT, don’t cry, you can still party like an awesome runner and celebrate with us. BUY your Ezzere shirt and show me how you rock the runnerchick chic #SweatsintheCity fashion both ON the run and off. :)

More Morning Running Motivation Posts

Two Surprising Canned Foods Runners Aren’t Eating But Should

Runners are hip to knowing it’s important to fuel their bodies right. Gotta fuel the beast if you expect it to perform. It’s become pretty common knowledge to seek out protein-rich foods for muscle repair and growth and even Sesame Street can tell us we’re supposed to eat our fruits and veggies.

But canned foods, those can sometimes get a bad rap. Like the Foodie Snobs may not even walk through the canned aisle, right? ;) JK. It’s true the SOME canned foods can be loaded with sodium and fresh foods may seem like the better choice. However, canned foods really have come a long way in terms of getting ‘healified’; runners can easily find lower sodium options on the shelves. And hey, bottom line it for you: canned veggies last forever and a day, they’re often cheaper, and a canned veggie if it’s eaten is FAR and away better than no veggie at all!

run for pancakes

Yea, runners LOVE food!


Though let’s talk about two AWESOME foods for runners that are canned but probably aren’t even on your food radar at all. I’ll amend that…these guys aren’t exactly canned but rather tinned.

TINNED…yea, I know, cut to the mental image of people hunkered down in a bomb shelter, ‘those’ kinds of situations are when tinned foods are called for. ;) Just kidding. Actually, runners need to start stopping their carts front and center in the tinned seafood section.

Oysters

I’m a huge seafood fan and love anything and everything from the sea, but if your face scrunched up at reading oysters…unscrunch that runner face of yours. Oysters are loaded with iron, which is incredibly important for runners. Iron is one of those things where if your levels start to dip your energy takes a nosedive. Symptoms mimic that of overtraining, you could be beating your head against the wall in frustration wondering WHY your workouts are tanking, your easy runs NEVER feel easy, and no amount of cutting back is making you feel better.

That kind of over fatigue kills not only your workouts but your mental outlook, it’s not fun slogging along feeling like you’re running with bricks on your feet. One of the first things to do if you start to experience prolonged tiredness like this is to check your iron because you may be anemic.

Runners never want to get to that point and experience being anemic so it’s important to be eating iron-rich foods. [I also recommend that you supplement in addition to those foods.] Oysters are a great source of iron (zinc too) with 6.1mg for 6 medium oysters, or 88grams of oysters.

Sardines

That’s right, these little fishies are a perfect catch for runners! (sorry, I couldn’t resist) Sardines are an excellent source of protein and they have the healthy Omega 3 fats. All of this means they’re restoring your muscles, they have an anti-inflammatory effect, are heart-healthy, they’re also helping build that mental muscle…yea, runners are smart like that. [Omega 3 Fatty Acids help boost brain healthy among many things.]

fish on treadmill

Don’t swallow a live fish though, please.


Like most other foods from the sea sardines are also low in calorie, making those calories give you lots of bang for your buck in terms of the protein count. One sardine fishy has 25 calories and 3 grams of protein.

Now sardines come tinned in a few different varieties: in water, in oil, and in mustard. I recommend picking the water or mustard options, and from there get swallowing! Just kidding, of course I’ve got no problem eating a raw fish but there are lots of ways to creatively add your sardines to meals, added to a delish pasta sauce is one option.

So there, Foodie Snobs of the world be darned, there IS reason to park that card right in from of the canned/tinned food section! Runners should do it most definitely. :)

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It’s COMING!! If you’re in the Roseville, CA area be sure to come out to my big Ezzere Launch Party Runner Night on Monday, April 7th! All the details are HERE!! Lots of runners, prizes, shirts, fashion, and more. :)
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1) Do you like seafood?
2) Have you ever tried oysters or sardines?
3) Do you buy/eat many canned foods? What are your healthy canned food finds?

They Always Say Home Is Where the Heart Is

Find your home. Find your love. #run

track heart

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MY NEW NEWSLETTER! If you missed the first Arty Runnerchick Ezzere Newsletter, don’t cry…don’t worry…just sign up and you won’t miss out on one minute more of the action! ;)

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Think of them like a weekly vitamin shot: packed with training tips, news and updates, art, motivation, and more to boost and fuel your running. ;) Plus way tastier than those wheat grass shots.

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1) Where do you feel most at home?
2) Where are you finding love with your runs lately?
3) What vitamins or supplements do you take, if any?
I hope everyone takes at least some iron supplements!

What’s Fueling YOUR Run?

Whether it be sarcasm, pancakes or otherwise, whatever fuels your running must be celebrated.

Power of the Running Snark

fueled by sarcasm
Trust me, a runner’s brain is wont to wander on those long runs and easy days, making jokes is certainly one of the best ways to roll. The perks of being your own running comedian:

* No hecklers: yea, let’s be honest, our brains may be a little deprived of of oxygen mid-run so the jokes may not exactly hold-up on a real comedy tour.

* Free laughs: it’s always MORE than okay to laugh at your own jokes, and out loud. Heck, you could wail like a hyena in the middle of the woods.

* Good times: spot really random moments of people when they have no idea anyone is like finding gold. Runners tend to go unnoticed by normal folk, we just blend into the background, so running is sometimes like the People Watching Olympics.

Running For Pancakes

fueled by pancakes
Literal fuel for your running, certainly never to be overlooked. Now the bait reward of the foods to come often spend copious amounts of time on the brain during a run…

* Long run salivation: staring that 22-mile long run? Shall I take a poll as to how many of those miles were spent drooling over just how much you’re going to savor devouring [insert favorite food here] upon return? No judgement if drooling starts the moment the watch starts.

* Pre-food penance: on the flip side, pick the WRONG food before a run and you’ll most likely spend the entirety of that run paying the price. We need to start assigning a Points System for certain foods if ingested before a run: ice cream ands loads of dairy = 15 fart points, super spicy thai = 27 bush-dive points, burrito bomb = 45 clenched cheek shuffle point/27 fart points/39 bush dive points…that may work in making us reeeealllly consider if it’s worth eating that BEFORE we run. ;)

* Energy: okay, let’s take a moment for a bit of seriousness…use food to fuel your performance people, fuel up right and you’ll feel the benefits. Good news is there aren’t militant expectations, it’s all about balance: ensure you get enough protein, time that protein right, make the majority of your carbs high-quality, eat your fruits and veggies, hydrate well and with electrolytes too, get enough iron and THEN…after that you deserve your desserts, treats, and rewards.

So now I ask, Runners, what’s fueling YOUR runs??

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Tips for coming up with a winning running nutrition plan.

How to eat out while still eating to perform…BONUS, that means you CAN eat for ‘fun’ and ‘performance’…hehe. :)

More cartoons and humor because, let’s be honest, laughing is the only way to go!

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1) Last thing you found hilarious while on the run?
2) What were you thinking about on your last run?
I had this annoying song stuck in my head, and that you just can’t run away from. ;)
3) What’s one tip when it comes to running and nutrition you like to live by?

Runner #CoreandCake Party! A core routine chased by loads of cake

Let the #CoreandCake Party get going, Runners! :) I’m going to start by showing you a quick core routine that you can do post-run. It’s short and sweet but effective at hitting those important core muscles, so there’s NO excuse for not doing it because you can whip it out fast.

I’ve got some picture demonstrations for a few of the ones that might be trickier to explain. Truth: I actually did a video but I think I’ve already grown tired of my chipmunk voice, so opted for the stills. ;)

Here’s how it works, there are group of exercises. Work up to doing three sets of each group, do all the sets for each group before moving onto the next group. Try doing this (or at least SOME core work) three days a week.

Group A

reverse crunch roll in core exercise
1) Reverse Crunch Roll-In’s — Set of 16

2) Ball Crunch — Set of 30
*Note: for the middle set, I like to mix it up and do the crunches alternating side to side.

Group B

alternating ball reach
1) Alternating Ball Reach — Set of 30
* Alternate reaching opposite hand to opposite foot; 30 total, so 15 each side

split crunch scissor
2) Split Crunch Scissors — Set of 16
* Start laying flat, as you reach up to center with the ball bring your left leg up towards the ball. Lower back down then bring your right foot up to the ball. Repeat.

hamstring ball pulls core exercise for runners
3) Hamstring Ball Pulls — Set of 8 for each leg
* This move works in three phases, and similar to the BRIDGE EXERCISE DEMO I did but up on the ball. Start with one foot on the ball and back flat on the ground, lift your butt up so you’re doing a bridge on the ball, then roll/pull the ball in towards you. Roll out, lower your back down to the ground out of bridge, then repeat. Then switch to other leg.

Group C

1) Push-up — Set of 10-15 (Modify on your knees if you have to.)

2) Chair Dips — Set of 10

BAM!! You can’t tell me you can’t bust that out in 10-15 minutes at most. But the benefits to your running are incredibly important:

* Strong Core = Efficiency. Build up your core and ‘weaker’ muscles so you’re able to hold better form as you run. Maintaing proper form, even as you tire, will keep you more efficient…read as faster.
* Strong Core = Less Injuries. You got it, most injuries are a result of an imbalance that result from a weak muscle. Fix those so you don’t wind up injured and not running at all.

Oh wait, we forgot the OTHER major benefit, you do your core and you get cake too! ;)

#CoreandCake Party Phase 2…

core and cake
Nom.
run for cake
Nom.

eating cake

Cake sees no speed. Runners of ALL levels working hard get their cake! ;)


Nom.
eat cake sweats in the city
Nom….check it out, #coreandcake goes #SweatsintheCity style in my Ezzere Run Your Fortune Tee!!

Check out the AWESOME Lisa @ RunningOutofWine because she’s celebrating all the #coreandcake goodness over at her blog too!! :)

Thanks all your runnerchicks and runnerdudes for coming, now go get YOUR #coreandcake on too! Don’t forget you can tweet/insta/social media #coreandcake all day, seeing hardworking runners devouring their just desserts always makes me smile. ;)

1) How often do you incorporate core work into your routine?
2) What’s your favorite kind of cake, or any dessert?
3) Have you partied down with Lisa yet too?? If not…you best head on over NOW!! :)

Believing, Running, and Lies

A runner’s mind is filled with lies. We live in our own sort of warped reality. I’ve talked a lot about how lies are our little coping mechanism so we CAN stay dedicated and motivated to keep reaching our goals. That lies can be a good thing.

The thing is though, not all of those lies are created equal and it’s important to know which lies you should be ‘believing’ and when you need to be truthful.
believe and lies
Good Lies

* Midway through a workout: “I’m only doing 1 more repeat, don’t worry brain!”
* About to start a workout or at the starting line: “It won’t really hurt, I swear!”
* In moments of motivation lulls to just START running: “Just run for 5 minutes, if you want to stop then you can.

These are the lies that help us tune out the pain and call our brains out when they’re just being lazy. These are AWESOME lies and the ones you should be blasting from a megaphone because they’re coming from your inner rockstar runner. The runner who wants you to achiever your goals…believe everything they say, those lies will fuel your greatness.

Bad Lies

* Mid-workout brain chatter: “You can’t keep this pace up.”
* Starting line: “Holy crap, I don’t belong next to so-and-so, they’re going to kick my butt!”
* Mid-race: “They just surged, they must feel way stronger than me…I’m just going to let them go.”

These are all the things that weak, insecure, tired, lazy, annoying, complaining brain likes to shout at you. These are remarks your rockstar runner persona needs to refute and call-out as lies. “I am stronger than I think. I belong at this starting line. A race isn’t over until the finish line and I know they hurting too, I just need to hang onto them.”

Dangerous Lies

* Mid-workout: “What was that POP? I’m sure it’s nothing…I think this pain will just go away in a second…”
* After 6+ days of feeling like total sh*t and workout times getting progressively slower: “Just suck it up…I’m DOING this long run/workout exactly as was planned 4 months ago.”
* In life: “It’s totally okay that I’ve only slept 4 hours the last five nights and been existing on Sugar Daddies, Ramen noodles and Diet Coke.

You get a runner, heck-bent on proving their toughness and combine that with our own ‘stupidity’ (“It doesn’t hurt THAT bad, I can surely make it three more repeats!”) and that’s when things get ugly. Injuries, Baby, injuries. Runners are always riding a fine line between good pain, bad pain, when to push, when to ease back, and to our credit it CAN be incredibly difficult to distinguish ‘right pain’ from ‘wrong pain’ and from there the degree of ‘wrongness’. I’m sure that reads like jargon to normal people, but runners totally GET exactly what I’m talking about.

The thing is, runners usually have to just learn the hard way and suffer through times when they’ve made mistakes to LEARN. Eventually you’ll come to find it’s better to err on the side of caution. It doesn’t make you mentally weak or a lame-o runner; in fact it takes more self control and confidence to hold back and issue that self-restraint.

Think of it this way. You’re running and mid-workout you definitely know something is off.

Option 1: Either slow down to a pace where you don’t feel the ‘bad’ pain or pull the plug on the workout entirely. Follow it up with some easy days and you’ll be right back into training mode after.

Option 2: Grit your teeth, finish the workout come h*ll or high water. You limp through a cool-down and the grimace never leaves your face. You ice like a mofo the rest of the day, chomp Ibuprofen like they’re Smarites and pray you’ll somehow go to bed and miraculously be fine.

What scenario do you think wins out?? Finally, what’s the WORST thing that could happen if for some reason you could have finished the workout and been fine after? The running police won’t come and yell, “SLACKER!!” at you.

Just keep working hard and remember training works on the law of averages, that single workout isn’t going to ruin your entire build-up to your Championship race.

Why it’s Hard to Admit a Dangerous Lie is Reality

On the flip side, runners sometimes grit their teeth through the ‘bad pain’ because they are afraid that if they stop they’re going to lose the ability to PUSH through the ‘right pain’. I know you know what I’m talking about because it feeds right back into the GOOD kind of lies.

Running hurts one way or another whether you’re injured or not. You can’t let your mind actively be looking for excuses to stop. So naturally there is the fear that if you pull the plug on a workout one time, you’ll start a chain reaction that results in you never being able to finish a workout. This does happen, and it’s mental suicide for a runner but here’s the thing…

…it works on a case by case basis and for lots of runners this fear of ‘losing the ability to push through pain’ is irrational. So, be honest here…you DO know good pain from bad pain, you DO know you can push through good pain, so in those pinnacle moments of needing to decide if you need to stop or not, listen to your gut.
runner bones
If your bones tell you you’re in danger of really doing damage, stop. It’s not worth it. You can’t run at ALL if you’re injured.

The same goes for a runner who refuses to acknowledge they need to ease back and give their body some rest rather than keep pushing, and keep digging themselves into a hole. Again, all those fine lines, but if you’re experiencing chronic fatigue for a week or more, you need to adjust.

Training routines aren’t concrete and always need a degree of flexibility. Flexibility goes both ways, sometimes you need to push yourself harder but other times you need to know when to scale back.

Don’t dig a hole so deep you have to take a full-on break. Sometimes a few easy days will do the trick and breathe life back into those legs!

Wow, so many lies!! You see why I said we live in a warped runner reality, no?! But be smart.

Tune into the good lies and believe them with all of your heart. Then be secure and confident enough in yourself to recognize the bad lies for what they are and face the real truth.

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More posts on CONFIDENCE
More posts on MENTAL TOUGHNESS
More posts on INJURIES
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1) What’s a good lie?
2) What’s a bad lie?
3) What’s a dangerous lie?

Ezzere Launch Party Runner Night

All you AWESOME runners better save the date and make your way to Cali cuz THIS is going down…the Ezzere Launch Party and Runner Night!!

ezzere launch party runner night
Do you have your excited face on? Good. Here are some more det’s:

My AMAZING friends at US Cryotherapy are opening up their doors for this runner posse. Haven’t ever tried this subzero temperature recovery treatment? Now’s your chance to come in and try the local treatment. Read all about their benefits for injury prevention, faster recovery after workouts, and injury treatments HERE.

Nuun Hydration is also taking part in helping sponsor the event too! They will be keeping all us runners hydrated up right as we party down with their NEW Nuun Active Hydration Drink. We already love their current drink line, this latest formula has those same essential electrolytes but now packed with extra B Vitamins and Caffeine. Still less than 12 calories and sans extra sugar though!

GU Energy also knows how important it is to fuel runners right and they’re going to be brining their fine selves and those awesome packs of Pure Performance energy to the party!

Not sure of the perfect place to put that hydrating drink or energy gel?? Well never fear, Hydrapak is coming to this Ezzere Launch Party Runner Night too and offering up some of their SoftFlasks to a few lucky runners in attendance! These SoftFlasks are well, soft (duh), and flexible meaning you can easily squeeze them on the run and get your energy gel or drink much better than the hard shell variety of flasks.

PRIZES!! Yes, let’s be honest everyone loves some good prizes and SWAG, right? The first 50 people will be gifted AT THE DOOR with one of Nunn’s new Active Hydration Drink Vial. The raffle will include a KICK@$$ Ezzere Running Tee, a Nuun Sample Pack, a GU sample pack, SoftFlasks from Hydrapak, AND a whopping $200 valued US Cryotherapy gift pack that includes: a 5-Pack Cryo Chamber/Localized punch card, US Cryo tee-shirt, water-bottle, and pen.

Excited smile getting bigger? Come as you are, Runnerchicks and Runnerdudes, there’s going to be a core exercise and injury prevention tips demonstration lead by moi and everyone there will be able to get arty and create their own motivational artboard.

Support a runner in Africa and bring a pair of your old running shoes, please don’t make them too dead, at least 100 more miles on them and make a donation to the shoe pile. :)

If you’re not in the local Roseville, CA area…I’m sorry, but I’ll be sure to take loads of pictures and you can STILL get your Ezzere Runner Tee, US Cryotherapy, and Nuun Hydration love at the respective sites. :)

Any more questions about the event send me an email: cait@caitchock.com

Until manana…keep running!

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Oh and THIS Friday there’s also a party, I know it’s getting full on club in this blog, there will be the #CoreandCake Party, check out that info HERE!!
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1) What do YOU consider a fun party, event, thing to do?
2) What’s the best prize you’ve ever won? Are you pretty lucky?
I never win any raffle or giveaways…haha.
3) What’s you’re favorite Ezzere shirt?
4) Have you ever tried US Cryo?
Yup…you can see that HERE. :P
5) Have you tried Nuun? What’s your favorite flavor.
Wildberry. :)

Escape into Sanity. Run.

I run to escape. I run to be free. I run for sanity.

run to escape
Go, escape into your run!

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#CoreAndCake Party!!! So it’s happening THIS Friday and you’re ALL invited. I’ll be sharing a new core routine to help you runners stay strong, build a more efficient running form and reduce injury risk. Talk of cake will follow. Get the gist?
core and cake
I’d also LOVE for any and all bloggers and social media-ites to hop on board.

1) Blog: Get creative and share anything core and/or cake related. Fitness folk that could mean sharing some of your favorite core moves, all foodies you could make us all drool over your favorite cake recipes! Heck, so long as any mention of core and cake makes it’s way in there I’m sold!

2) Social: Snap a pic of you doing a #coreandcake related celebration and Tweet/FB/Instagram it!

3) Link: If you’d like to be included in some blogger link-up partying, email me at: cait@caitchock.com with your link!

Looking forward to our runner part. :)
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1) Finishing the sentence…”I run to/for…”
2) Share a time when going for a run lead you to figure out a problem, get through a tough situation, or acted as your escape?
3) Favorite dessert?

There’s Only One High I Chase

Runner’s…I fully endorse living this high life.
endorphin high
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Reminder! The #coreandcake party is happening next Friday…here are the det’s!

More running MOTIVATION

More running ART AND CARTOONS
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1) What’s getting you high this weekend?
2) Is the sun poking out for you yet?
3) Best way to reward a hard running workout or race?
A hint…it’ll always be tagged #getinmybelly ;)