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9076. 5 Rules for Runners and Self-Massage: Stave off injuries, don’t cause them

The longer that you’re a runner the more time it takes to keep yourself healthy to run. I know I’m not the only one with a laundry list of to-do’s to keep this creaky body on this side of moving. Soon it becomes that the time you actually spend running is outpaced by the outside ‘extra’ work you do to keep you running!

angry runner injured

Don’t make this you.


My latest article up on Competitor: “3 Things Under 5 Minutes Every Runner Should Do Daily” explains the importance of including these strength, flexibility, and injury-preventative work into your day. But let’s be straight-up, lots of people have lives and getting the time to just RUN is pushing it. (I’m boring and don’t really have a life, juuust kidding…I have to work and pay ‘dem bills too, bummer. And I think I still have one or two friends rolling around this green Earth.)

But I’m betting you can find a spare 5 minutes SOMEWHERE during the day…waiting in line at Starbucks could take longer. Am I asking you to bust out some planks right there in line? If you do and take a picture of you rocking the core routine in line I’ll totally post it, so send it my way!

Injury issues aside, getting a stronger core and increasing your flexibility will translate into running faster too. Get stronger = Get more efficient = Get faster. I harp on that enough around the blog too.

The self-massage part of the injury prevention is also really important, it gets more-so the longer we run too. I may be 27 but I’m strapped in the body of a geriatric, I’ll probably be rascal-bound by 30…but I’ll take getting my miles fix up until I’m legless. I wish I could afford a professional massage therapist on my ‘staff’, but I’m not there yet and most other people are in the same boat.
peacock runner
In reading the article, I want to follow-up here with just HOW important it is that you know what you’re doing before you go digging around on yourself. You can make injuries worse and cause injuries if you’re not careful. Here are our self-massage rules of the road:

1) Ease into it: Just like you need your muscles warm before you stretch, make sure you’re not massaging cold muscles. Likening your pressure to stretching again, start with gentler strokes and gradually increase the amount of pressure. Your muscles will FREEZE-UP if you go in like a wrecking ball right away. [One guess what song was stuck in my head earlier.]
2) 5-10 Minutes: Limit the amount of time you spend on each area of your runner bod to only 5-10 minutes. You don’t want to go over-board.
3) Cross-Wise Passes: I have tons of hamstring issues, when I’ve got a sore spot I rub cross-wise over the area first and finish up with some flushing lengthwise passes. Don’t forget the horizontal plane, rub side-to-side and then move to the foam roller.
4) Wait 24: The most common time runners self-massage their way to worsening an injury is when they get a new soreness, freak out it’ll be an injury, then go to town massaging and stretching like a madman. This is NOT what you should do. If the pain is so bad it’s tender to the touch, wait a day to let things simmer down. Go the icing route. After that, be gentle, don’t go until you’re about to cry. Refer back to steps 1 and 2. You can self-massage yourself away from an injury if you do it right and are smart.
5) Consistency: Just like you can’t expect to PR running one day every third Tuesday, self-massage works best when you’re consistent. In fact, if you’re spooning (just kidding) spending time with your foam roller daily, you get to the point where it DOESN’T bring you near tears…miraculous, I know. ;)

Until we’re Lady Gaga rich, let’s self-massage ourselves, Runners, to stay healthy. Even just 5 minutes a day. Hey, triple points to the person who walks into Starbucks with their foam roller under their arm! :)

1) Will you commit to doing at least 5 minutes of some core/flex/self-massage work I talked about in my article?
2) Who is consistent with their self-massage and foam rolling?
3) Did you learn some kind of nugget of wisdom from my bloggy-blabberings?

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9077. in memoriam: each one of you - "cada uno de ustedes"

printed in cromatic black (?),  I mean I prepared the ink using magenta, blue and yellow.

engraving by dibujandoarte

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9078. engraving - paisaje del norte

the same block, the first one printed using the roller to ink.

engraving by dibujandoarte


 this one was inked a la poupée as a drypoint, the difference is that is was drawn on PVC with a soldering iron.
engraving by dibujandoarte
engraving, a photo by dibujandoarte on Flickr.

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9079. Design is One

Design is One film poster by Mas­simo Vignelli via grain edit

Design is One is a documentary by Kathy Brew and Roberto Guerra that highlights the work of two of the world’s most influential designers, Lella and Massimo Vignelli. Featuring interviews with Milton Glaser, Michael Bierut, and Jessica Helfand the film attempts to capture the Vignelli’s creativity as well as their enduring humor and warmth. Design is One will make its NYC theatrical debut this week.

 

——————–

Also worth viewing:
Italian Modern book
Pino Tovaglia
Japanese Graphic design of the 1950s

 

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9080. #607: sharp-shinned hawk

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9081. Travel light.



Travel light, one of my Mom's biggest mantra. As a restless person, my Mom was never happy to stay in the same place for long, so as a child, I was often taken here and there. For a week, for the weekend, for just a couple of days. Trains, airports, bus stations.  One of our best pictures together was taken infact at a train stop. The only rule was to have the smallest luggage possible. Even my little backpack was carefully assembled: only one toy, crayons, a book, later a walkman.
The summer was always a tour de force of visits to long lost friends, grandparents, other unknown relatives and the odd trip to a place she read about in a book, until my Dad had his own holidays too. The large backpack was then taken out of the closet and filled with fins and diving masks, fishing equipments and maps. One full month in the same place, usually an island somewhere in the Mediterrean or on a friend's boat. A month without shoes or tickets…

I've never really learned to "travel light", but I've learned to fill every corner and pocket of a suitcase so tight, it often appears to be like a Mary Poppin's bag and weights as much as me. I do the same with my life. I tend to fill every corner, with things and people, activities and stuff I find interesting even for a little while. Ideally, I'd keep EVERYTHING. With time or with the lack of spare time that seems to be a key element of my life as a parent, I've started to choose. As much as I'd like, not all of these things bring an added value.

I was not surprised then, when my Mom asked me on the phone yesterday: "Are you travelling light, yet?"
She knows October is when I start to pin down a balance of the past year and think of what I'd like for the next. It's the time I make space and leave everything I don't need. I usually start cleaning the mailbox from roughs I'll never send or conversations that turned out to be not as meaningful or fun as I thought they would be. I'm easily bored, I like a good challenge or a funny, well written message. Sometimes, if I really really care, I give one last, little tug and see what comes until the new year, before moving on for good…
I can't do everything well, choosing a few things gives me the chance to give them my best attention and make it a fulfilling activity. Same sadly it's for people. Some are great only at a distance and best kept that way.

This chubby little man likes to travel at night. I can't blame him, I do too especially by train. He doesn't have much with him, but maybe that small bag is very heavy, he certainly has a beautiful lantern. It's from a book I've illustrated in August for Edizioni EL and will be published soon. It will be remembered as the "book with horses," not my favorite subject to draw, but I hope I did them justice!

I don't know what 2014 will bring, this past year was surprising and disappointing, exciting and very tiring, rewarding and in many occasions, emotional. I filled every corner, now I need space for new things.





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9082. All the Fun of the (book) Fair and a Bird called Ted!

I spent Friday afternoon at a book fair. There were amazing books on offer but worryingly most were beyond my price range. Gone are the days when I could visit a prestigious fair and leave with several bags of books. It may just be that my income has gone down over the last few years, but I really don’t think that is the case. The problem is that prices have gone up and up, and rare books are getting harder to find. Many of the best books are now in private collections thereby pushing up the prices of available copies. That’s not to say I couldn't afford anything, of course I could, but not the books my heart desired.


I've wanted to update my copy of Five on Kirrin Islandagain for some time. I have a 1st edition with a dust jacket, but the jacket is chipped, and the pages have yellowed, not unusually for a book printed nearly 66 years ago. But, I would like a nicer copy. With that in mind I began my dash around the tables. Half way around I spied the book of my dreams – a pristine copy of Five on Kirrin Island Again. I stopped. I looked. I probably drooled a little! My hand went to my cheque book – but hang on a second – how much???   £950.00 No Way! The disappointment was crushing! The bookseller and I had a nice chat, and I bought three other books from her – but the one I really wanted was the one that got away.


I had that exact book on my bookshelf when I was a little girl! Why didn't I keep it? Why didn't I take better care of it? I have only myself to blame.  It’s true mum threw the jacket out when it got tatty and later gave the book away, but I still have only myself to blame. I got married, I moved away. I took my record collection and my matchbox collection, but I left the books on the bookshelf. They had always lived there, and I assumed they always would, but mum wanted to turn my bedroom into a nice spare room for visitors. I am almost certain there would have been a 'phone call to ask if I wanted my books, and I'm equally sure I would have said something like “why are you bothering me with this?” So I have only myself to blame.



Despite being unable to afford the Enid Blyton or a beautiful first edition copy of the lion, the witch and the wardrobe, I had a thoroughly good time. I love days spent with books and book people it recharges my batteries and reminds me of why I love my job so much.

So that was Friday...



On Saturday morning I received this postcard sent from Holland by my lovely friend the children's book author Nicole De Cock.

Nicole sent the card with a message saying she bought it from the Bakkerij Museum and liked it so much that she got one for herself and one for me! How sweet was that?

So the moral of this story is, books (although one of the loves of my life) are just possessions, what matters most is family and friends. 

Thank you for reminding me about the important things in life Nicole. And thank you to all my lovely blogging friends, my life would be much poorer without you.



Just as I was finishing this post I received the following email;

Hi I started collecting Eileen Soper china after seeing your lovely collection (see post here). I thought you might like to see Ted my orphan bird. He loves flying around the kitchen and always lands on my best china. Kind regards Janet


I was tickled pink to see the photograph of Ted and Janet's lovely collection. When I asked if I could share the picture and email, Janet  not only agreed but also sent some more photographs and another email; 

I am so glad that you like Ted. He is a Great Tit but has never grown properly. He has lived with us since he was just out of the nest. Next door found him, and they know that I take in injured birds. I'm not sure what happened to him. I don't know if his mother pushed him out of the nest early or the dog's next door got him. We have some pictures of him on the first day we got him which I will find and send you.

I didn’t think he would survive, but he has lived with us for over two years now. He even comes on holiday with us in the camper van. We go to Barra in the Outer Hebrides, and he is fine apart from cattle grids which he complains at. He doesn't like to be woken up too early either. His flying is a lot better, and he loves the kitchen, but if he can't find anywhere to land it’s always on top of my head and then he tries to pull out my hair.

He lives on ground beef mixed with hard-boiled egg yolk. That's another thing that makes him moody if he has run out of meat. He also has suet with insects in it and dried mealworms. In the summer, I try to get him leaves with greenfly on. Apart from meat, he loves cucumber; he eats the soft inside and then carries it around for most of the day.  He has a big cage on the breakfast bar where we all eat and sit and he is so much a part of everyday life. 



I just loved reading about Ted, especially about his holidays in the camper van. He must be quite the celebrity when he arrives on site. When I thanked Janet for letting me use the emails and photographs, I told her the story of an owl we picked up off the road one frosty winter night. The owl survived and spent some time flying around the house chased by our two King Charles Cavaliers before Terry had the presence of mind to open the front door and let it out. Janet then sent another email about some of the other birds she looks after;


I once found a gull at the side of the road put it in the car and came home and told my husband that there was a dead seagull in the car. He was less than impressed when he found out it had come around. It stayed in the shower overnight and was released the next day but not before it had given him a couple of bites.

We had a baby owl fall down the chimney one summer. The children woke us at three in the morning to say there was a baby owl in the chimney grate in their bedroom. Luckily, their room was at the top of the house so it had not fallen far. We came downstairs and opened the front door, and off it flew. It was years ago, and no one had mobiles with cameras then so we never got a picture. 

I have an African Grey parrot, cockatiel, finch, budgies and a canary that all need looking after. I also have a hen that I found with 11 chicks on a small piece of land just up the road from our house. I now have her and the chicks safely in a cage with a run. Plenty of work trying to keep them warm, especially yesterday. We live at the top of a hill, and the wind was terrible, so cold. I managed to wrap a tarpaulin around the run, and they were fine. Not the right time of the year for chicks but she is a good mum, so I will try to help her


Ted with a parrot feather and some very pretty nursery china

I think Janet is nothing short of an angel, thank goodness, there are such lovely people in the world.  Janet I know you are busy right now, but one of these days you should write this all down. I'm sure you would have a best-seller on your hands if you did.


The very first picture of Ted

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9083. Speckled Sussex!

sussexHere’s contender #2.


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9084. HOW TO MARKET YOURSELF AS AN ARTIST

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9085. Westie logo illustration


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9086.





I know I posted this image on this blog years ago but I saw it again on Facebook recently.... and it is still funny (if not gross).

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9087. choosing a new chicken!

Next spring, we’ll be adding a couple of new cuties to our micro-flock. i’ve started the research… mostly using My Pet Chicken (it’s where we bought our first girls, so we’ll be going here again.) The different breeds are all so pretty, I’ve decided to illustrate all the top contenders. Here’s Lady # 1.wyandotte


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9088. Moustache


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9089. The sun never set on this little book...


This was a fun book to get in the mail the other day. What I especially like about it in 'real life paper' is that it's so small. There's something about it being so small that makes it endearing somehow.


My favorite way to look at it is splayed open in a fan so you can see all the pages at once. Don't ask me why... must be an artist thing. This book was truly international. I landed the book from London and it was designed in Australia and New Zealand. So the sun never set on this little book. lol!





My favorite way to look at it is splayed open in a fan so you can see all the pages at once. Don't ask me why... must be an artist thing. This book was truly international. I landed the book from London and it was designed in Australia and New Zealand. So the sun never set on this little book. lol!

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9090. Why can't we be friends?

I wish we could all get along like these two little ones. Washington, are you listening?

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9091. Downtown 2

downtown2 copy
More urban sketching. A good time of year for it…maybe the best by my estimation.


Tagged: Allen Capoferri, America, Art, Illustration, sketchbook, urban sketching

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9092. Litquake


I participated in Litquake this year in San Francisco. I presented Let's Go, Hugo! and Maria Had A Little Llama to 240 kids from K-2nd grade.

Also I'm delighted to announce I'll be doing a presentation and workshop at the Jewish Contemporary Museum in San Francisco next year on January 26, 2014. 



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9093. Happy 90th Anniversary Walt Disney Company!


Rejected by the army during the First World War, Walt Disney joined the Red Cross and drove an ambulance in France 1918. Happy 90th Anniversary and more power to our Walt Disney Company!

©2013 Armand Serrano. All rights reserved.

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9094. Nyampah? CIH! :D

Karena geregetan liat orang berdasi, rapi dan klimis buang sampah sembarangan.
Karena geregetan liat si cantik wangi, tanpa rasa bersalah buang sampah sembarangan
Karena geregetan liat ayah dan bunda membiarkan anaknya buang sampah sembarangan

karena melihat peluh pembersih jalanan dan sampah yang melihat para pembuang2 sampah ini tidak sedikitpun berpikir, bila.., kesadaran membuang sampah pada tempatnya, dan kesadaran untuk tidak menyusahkan orang lain, akan sangat- sangat membantu mereka

:: Feel free to share, contact me if you need hi-res image for the campaign




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9095. Downtown 2

downtown2 copy
More urban sketching. A good time of year for it…maybe the best by my estimation.


Tagged: Allen Capoferri, America, Art, Illustration, sketchbook, urban sketching

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9096. carry it home in a tote sack

 Here are two drawings from the same day and the same place. They are, I think, examples of how a drawing can go either way. I drew them both at a field day and they are of a stall that was a celebration of all things bread. It mapped the story of bread from back in time and from around the world. Very interesting and very tasty.

The top drawing pleases me quite a lot. It's got a touch of the Patrick Caulfield about it (who I absolutely adore). The bottom one is atrocious. Way too much going on and way too overdone.

You win some, you lose some.

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9097. Black Copper Marans

I just love these! and check out the chocolately brown eggs! I think she would be a nice addition to our flock.maran


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9098. We Art Boston: This Sunday!


This Sunday October 20th from 11-3, join picture book makers for a family event on the Rose Kennedy Greenway. There will be music, story hour, book signing, book making with Peter Reynolds and David McCauley, and I'll be drawing free stuffed animal portraits alongside Kelly Murphy, Barbara McClintock, Scott Magoon, Matt Tavares, and more! Donations will benefit the Boston Children's Hospital Emergency and Trauma Unit. 


We Art Boston is a picture book-themed fundraising effort orchestrated by local illustrator Joe McKendry and his wife, Susan. Read Joe and Susan's touching mission statement HERE.

AUCTION!

The We Art Boston picture book auction is on NOW through October 24th, with all proceeds funding the Boston Children's Hospital Emergency and Trauma unit. My limited edition Dotty giclée HERE and signed (and glittery) copy of Dotty HERE.



Lots of love from my little city. See you there!

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9099. COVER REVEALED: Princess Labelmaker to the Rescue!


Wonderful news!

This morning, USAToday.com (UVM: 22 million!) revealed the cover of the next book in the bestselling Origami Yoda series, Princess Labelmaker to the Rescue!

“Origami Yoda is back in all its folded, evil-fighting glory.”
Read the full story online and be sure to share it—tag @abramskids @origamiyoda



Princess Labelmaker to the Rescue! An Origami Yoda Book by Tom Angleberger, $13.95; MARCH 4, 2014; 978-1-4197-1052-0
Online
Oct 17                  USAToday.com – cover reveal

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9100. Eeeek! It’s a Ghoulish Guessing-Game GIVEAWAY!

Halloween is creeping...

Creeping...

Ever closer...

Soon it will be at your door...

You'll hear the tell-tale 'Ding-Dong' of the door bell...

You'll sloooooowly open the door and then...

TRICK OR TREAT!!!!

Halloween may still be a fortnight away, but I've got a TREAT for you- A copy of ZOMBELINA!
There's just one TRICK to winning it...

You must guess the number of pencils I used to create the illustrations in the book!

 

 

The "remains" of all of the pencils used to bring ZOMBELINA to life, are laid to rest in this mug of Zombie Brew, pictured above.

To win- enter your best ghoulish guess in the comments below!

The one who's guess creeps the closest to the correct number wins!

Make sure to submit your guess before the witching hour (Midnight) October 20, 2013.

 

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