Runs on Coffee Nirvana.

Okay, I haven't done a ton of product reviews here, but I do want to start sharing when I find something awesome. I recently discovered something new that I am really excited to share. I may have found recovery nirvana, at least for this Runs on Coffee gal. Many of you may recall that I am a huge fan of chocolate milk as a recovery drink (go, Team Refuel!); however, my chocolate milk recovery often has to fight with my urge to have an immediate cup of coffee after my run. The coffee often wins, leaving my much needed protein recharge for probably later than it should be, or sometimes even passed over completely. I admit it, sometimes I skimp on the recovery nutrition, but not because I mean to! If I skip it, it is often because I wanted coffee more. (Okay, and sometimes it's because my kids drank all the milk in the house. Gah!)

Recently I picked up some sample packs of a new protein drink called "Click." It is an espresso-based protein drink that can be prepared hot, iced or blended. A serving only has 120 calories, but boasts 15 grams of protein and only 6 grams of sugar. It IS caffeinated (about a double shot of espresso) and has 23 vitamins and minerals. Click's protein is derived from cow's milk and soy, and has no artificial coloring or flavoring. It comes in two flavors: Mocha and Vanilla Latte (oh, and a Decaf Mocha, too.)

When I returned from my long run the other morning, I picked up the Mocha to give it a try. I don't know about you, but when I come in from a long run, I am pretty impatient. I want my coffee immediately and don't want to wait. The thought of mixing up a protein shake seemed a little bit daunting. Even though I had a bunch of recipes for making all kinds of fancy-schmancy drinks with Click, I decided (a) I should try just the basic prep for the first go, to see what it was like, and (b) I wanted to do whatever was quickest. (I was was so quick, in fact, that I forgot to snap the product photo before ripping into the packet. Oops.) Since my blender happened to already be out, I decided to go for the ice-blended version. Preparation was SUPER easy. Some ice and water in the blender with the powder, and boom, I had a blended frapp in under two minutes. One serving made a huge tall glass. The powder blended really smoothly with no lumps or chunks. Then came the taste test.

If you are a regular follower of this blog, you know how much I love my coffee. Heck, even if you're not a regular reader, the title of the Blog should've been a pretty big clue! While blended fraps are not my regular go to, this drink was absolutely DELISH. Amazing. It does have a strong coffee taste, which is super awesome for me, but if you don't like strong coffee you might want to add some sweetener or a little milk to the mix. The mocha flavor is not too sweet, either (a major downfall of the 'bux mochas, which are much too sweet, if you ask me.) Did I mention it made a giant serving??

Two more fabulous observations post consumption. This drink totally sated my desire for coffee. It tasted like coffee, it fulfilled my coffee compulsion. Gone was the need to make coffee AND a recovery drink. On top of that, I have been known to come in from a long run, drink coffee, and want to dump the entire contents of my fridge into my mouth within a few hours. I get HUNGRY. After drinking the Click concoction, my tummy was satisified for hours and it kept me happy all the way through to lunch. Nice.

This morning, we were running a tad late, so I decided to try a hot Click drink for my breakfast/coffee combo. I maybe liked the frap version slightly better, but only slightly. It still blended great (you blend, THEN heat, but I didn't feel it was that much trouble to pop it in the microwave for a minute) and tasted delicious. Again, it satisfied me on both the breakfast AND coffee fronts and I was not hungry at all until lunchtime.

GIVEAWAY ALERT!!

I will totally be clicking over to the Click website to order a canister, pronto. Yum. Want to try some Click awesomeness for yourself? I raved to the company about how much I loved the Mocha, and they offered to send a free canister of Click (in the flavor of the winner's choice) AND a blender bottle for me to giveaway!

I'm using Rafflecopter for entries, so enter away! (Sorry, Click currently only ships to US addresses, so you must be a US resident to enter.) If you just can't wait to try it, click over to this Click page and check out their BOGO sampler!

Do you use protein powder supplements? What is your go-to recovery drink or meal post run?



a Rafflecopter giveaway

You are what you think.

My recommitment to blog was to post once a week. I know I already posted for the week, but this particular subject has been so heavy on my mind that I just have to get it out there. So here you go, a bonus post!

I have a friend that recently completed a half marathon. She trained like crazy, running midweek multi-digit miles and pushing herself even in the pouring rain to get her training in. She set a new PR (because this wasn't even her first half marathon) and finished in under two hours, which is pretty darn amazing in my book. As I was chatting with her afterwards and congratulating her on this awesome achievement, these words came out of her mouth: "but I'm not a real runner."

Wait. What?!? What really makes me sad is, she is not the first person I've heard say those words. Why in the world would someone call themselves "not a runner" when clearly, they ARE a runner?
John Bingham said this:

"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run."

Isn't that the truth? We are runners, because we run! You wouldn't say to a friend that just ran her first 5k, "oh, but you aren't a real runner. You just started and you ONLY ran 5k." So why in the world would you tell yourself something as discouraging? My rule about self-talk is never say anything to yourself you wouldn't say to a friend. That means no telling yourself you are weak, no telling yourself you can't do it, no telling yourself you aren't good enough, and definitely no telling yourself you are not a runner. 

Instead, tell yourself the same kind of encouraging things you'd say to your best friend. You are strong. You can totally do this. You have been training for this. You. Are. A. Runner.

Have you ever heard the phrase,"garbage in, garbage out?" It's actually true. We are what we think, to a very large degree. Studies have even shown that positive self-talk can lead to actual improvements in performance. (Here's one example.) There really is power in positive thinking. 

One popular way of encouraging oneself is through the use of a mantra. This is a phrase that you continually repeat to yourself, especially when the going gets tough. Mantras can be anything, but they should be positive. They should be fairly easy to remember, too, so when you are exhausted at mile who-knows-what it doesn't take a lot of brain power to call it up. I've used many different ones before, including "you've got this," "just keep moving," "never give up," and "Phil 4:13" (which references the Bible verse "I can do all things through Christ who gives me strength.") I've actually written about "Mental GU" (I just love that!) a number of times of this blog. One of my favorite entries is here.

So next time you hear someone say, "I'm not a runner," and you know that's not true...or if you hear someone say anything disparaging at all about themself, for that matter...tell them it's time to let go. Especially if the person you hear saying it is YOU. Let go of negativity. Let go of self-degradation. Let go of thoughts that will only serve to drag you down. Make a choice to be positive, think positive, to reinforce your strong. You can totally do this. You are a runner.

How do you talk to yourself? Do you have a powerful positive mantra? Have you ever said you were "not a runner" and if so, what made you feel that way?

The checklist.

In Southern California, we are heavy into race season. Lots of folks are running lots of races right now. In fact, I have several friends venturing out for their first half marathon TOMORROW and I'm so excited for them. It makes me think about my first race, with all the excitement and nervousness. I still get butterflies sometimes before I race, but nothing like that first time. I was SO worried I would forget something I needed and arrive at the start line minus something important. (Before my first race, I kept dreaming I needed socks. I have never forgotten socks. Yet.)

So before that first race, and for every race after, I have had a "race checklist." I put everything important on the list and I don't leave my house until I've gone through and checked each and every item off. And I don't mean I just think I packed it. I physically make sure it's packed. Yes. I am a little obsessive. But I also have never forgotten anything important. (Yet.)

So without further ado, I give you my "Race Checklist." Please note that this is MY checklist. You should alter it for your own purposes. If you don't use a Strassburg Sock (and if you suffer from Plantar Fasciitis, you should!) then take that off. If you have a favorite pillow that you can't sleep without, add that. Make it your own.

While I'm on the topic of pre-race planning, here are a few tips I've picked up along my way:

1. The day before the race, do not spend all day walking around the expo or sightseeing. It's tempting, but do the expo thing and then try to stay off your feet if you can. Rest those legs.

2. Do NOT eat anything new, weird, extra spicy or previously untried the day before the race. This includes the funky energy bars (and drinks) at the expo. Take a sample home, but don't snack on it if you haven't tried it before. Who knows what it might do to your stomach later. Trust me on this one. Also, stick to something simple for dinner that you know you tolerate. Don't go for the Double Fire Diablo Shrimp dinner even though it sounds amazing. Simple is better. Trust me on that, too.

3. Drink, drink, drink. Superhydrate yourself the day before. Do not OVERhydrate yourself. Check this handy chart (from Boy Scouts of America...you know scouts are always prepared!) to see how you're doing.

4. Lay out your race day gear the night before. Put your shirt on and pin your bib on the night before, too. (Then take it off again. You don't have to sleep in it!) It is no fun getting up at the crack of darkness on race morning, potentially stressed that you might be late, and stabbing yourself in the chest while you frantically try to pin on your bib. Besides, if you pin it on the night before, you have plenty of time to readjust it in case you put the pins in, ahem, awkward spots. Again, trust me on this. Lay it all out, socks, shoes, Garmin, everything, and pin that bib on. The less you have to worry about when you wake up, the better.

 

That's all I've got for now! Good luck, my racing friends!

 

What pre-race rituals or tips do you have? Have you ever forgotten something important on race day?

Rules.

I am pretty much a rule follower. I admit it. I am that goody-two-shoes that doesn't feel comfortable parking for 20 minutes in a 15 minute space. I don't like moving up to the wrong seats at sports events or concerts just because the seats are closer and no one is sitting in them. The thought of banditing a race mortifies me, and I don't like the idea of buying someone else's bib if the race has no transfers, either. I know, I know. Lots of people view most of those things as "no big deal", and I'm not bashing any one else's morals or point of view. I'm just saying that personally, I am a rules gal.

So it kind of freaked me out when I read a Facebook post from Run Like a Mother from a gal in Wisconsin that was "pulled over" by police while she was out for a run. She was running on the plowed road instead of the sidewalks, which were covered in snow. Apparently, there is a city ordinance where she lives that says pedestrians cannot be on the roadway when there is a sidewalk. Even though she was running, and the sidewalk was inaccessible due to snow?? That seems bizarre to me, but just because I am a "rules follower", I went and checked for any similar ordinances in my area. Thankfully I didn't find any, but I'm interested to know if there are any other places out there with similar rules!

Does your town have any unusual ordinances? 
Have you ever been "pulled over" by police while out for a run?

What motivates.

Runners must be awesome employees. When I think about the kind if traits that most serious runners I know have, they often sound to me like they were pulled right off of a business resume. Things like: self-motivated, goal oriented, highly independent, organized planner, high drive to succeed, dedicated, willing to endure some pain to achieve goals...really, I'd want to hire someone like that.

I've always known that I am a very goal oriented person. Give me a goal, and I'm on it. Since childhood I've always been that way. I will relentlessly pursue a goal like a bloodhound on a trail. It might be a crazy goal or a ridiculous goal or a worthy goal. It could be to clean out the garage or to finish a marathon. Once my mind is made up to do it, you might as well consider it done.

So last weekend during my long run, my friend and I decided to tackle a hill. It's not the biggest hill around and not the steepest, but it goes up for what seems like forever, up and on and on. I started out  fine, but as we kept going, I mentally started to falter. Dang. I thought the top was just around the corner, but it wasn't. Sheesh, WHERE is the top of this hill? My friend, having run with me long enough to realize I was losing my "happy place," said the simplest thing to me, but it was exactly what I needed. "Make it to the stop sign and we can stop and have our GU." A GOAL. And a reward. I can do that, I thought. Boom, I was up the hill.

This week, we tried the same hill again, and it was even better. We broke the hill into mini-goals: make it to that streetlight, make it to that corner, make it to the stop sign for GU. It was amazing the difference that having goals for each section of the hill made. Being goal-oriented isn't just good for deadlines and projects and resumes.

What traits do you have that contribute to your being a better runner?
What motivates you?

Anatomically correct??

I went to visit a new running shop that opened near me (Fleet Feet Rancho Cucamonga) because I was curious to see what they'd have to say about the weird wear pattern I've been getting on my Brooks Ghost as well as find out if they had any new shoe recommendations that might help with my Plantar Fasciitis. I was super impressed. The "fit" process was the most thorough I've ever experienced, and included a sock-less evaluation of my feet to check for bunions, blisters, callouses and arch type. Yes, I was a little embarrassed by the missing toenails (currently three), callouses and overall obvious lack of a recent pedicure. (They don't give 30% off for a pedicure just because you are missing three toenails. I asked.)

The bottom line is, I'm still the neutral runner I've always been and my Ghosts are still the most comfortable shoes out of what I tried. They did offer up a few new options. Superfeet insoles and Feetures anatomical socks with arch compression. Wait, what? Anatomically correct socks? I won't even go into the thoughts that crossed my mind. I have never used insoles before other than the ones that come with my shoes, and I admit I was a tiny bit skeptical. However, once they were in place inside my shoes, I was impressed. The added support in the arch felt fantastic. As for the socks, once I got them on the correct feet (anatomical meaning there is a "right" and "left" sock) the arch compression also felt great, especially on the right PF prone side. I trotted around the store in the new getup and liked it so I brought it all home to give it a real trial run.

My first thought when I heard "anatomical socks" was of Slim Goodbody. Anyone remember that guy? Oddly, he's actually still around...

A few days ago I managed to put the new socks on the anatomically correct feet (in the dark!) and I headed out the door with the new insoles too. I only covered about six miles, but I noticed some stuff right off. First, my ever problematic end of toe blisters and toenails did not hurt. At all. Also, I did not tape my PF and it was not hurting, either. (KT Tape, I love you, but you are expensive to use all the time!) Last, I felt like my toe-off and overall foot alignment was much more even. It just felt more...balanced.

The kicker? I ran my fastest mile EVER and held my fastest overall average pace ever. And it felt comfortable. And GOOD. Yes, I have been training hard, but if some insoles and anatomical socks can make pushing my pace feel that awesome, I'm embracing that. We'll see how my next long run goes.

Have you ever run in anatomical socks? What brands of socks are you favorites?



The ART of the matter

I suppose I should spend some time catching up since I've been so long away from the blog. In 2012, I ran quite a few half marathons, an ultra, an 8k, and some 5ks. Also in that time, my nagging hip problem continued to nag. What's worse, plantar fasciitis reared its ugly head again after many years...only on the right, the same side as my problem hip. I tried new shoes, new form, physical therapy (again), a Strassburg Sock (which actually did help a little) but nothing gave me real and permanent relief.

In October of 2011, I met a guy that did Active Release Technique. I had heard about ART and had already really been thinking I should give it a try. He was local and I was planning to call him...when I had time...and could afford it...and wasn't in the middle of training for something...and...you know. There was always some reason for me NOT to call him. For over a year, I did not call. And for over a year, I suffered, went to physical therapy, foam rolled, iced, NSAIDs, saw my general practitioner, saw an orthopedist, had MRIs and X-rays and scans of all sorts (which didn't reveal much), got new shoes, old shoes, different new shoes, you name it. Of course, being stubborn, I never stopped running and wouldn't agree to any treatment plan that included time-off from running as part of the program.

Finally, after a very uncomfortable half marathon and constant pain while sitting, standing and walking, much less running, I decided it was time to stop making excuses and call the ART guy, Dr. Phil Lozano. I was a little skeptical since my regular doctor, orthopedists and physical therapists had all been unable to help, but I had heard from a couple of people who had issues similar to mine that they had been treated with ART with some success.

For those of you who are unfamiliar with ART, let me sum up. OUCH!! Here is a link to the Active Release Technique site with more details about what it is and how it works, but basically it is like a super deep tissue massage while you are moving a muscle through its range of motion. It often hurts!!

After just one session of ART with Dr. Phil, I had 80% pain improvement. Seriously. I was so surprised to be able to move with so much less pain that I would spend an entire run mentally checking myself. I couldn't believe that after resigning myself to pain for so long, I was barely noticing it any more! After a few more sessions, I was almost completely pain free. WOW!

My hip still gets a little stiff and sore on occasion and the PF still niggles a bit, but compared to where I started, I am beyond thrilled with the relief I've gotten through ART. My mileage is going up and I'm feeling ready to race again. Woohoo! I owe a huge thank you to Dr. Phil, the magic man!

What nagging injuries did you deal with in 2012? How have you been treating them? And if you were lucky enough NOT to suffer injuries in the last year, what are your secret weapons for injury prevention?