Be inspired by many, aim to inspire at least one.
Be inspired by many, aim to inspire at least one.
Tomorrow is a New Year that brings amazing things: opportunity for a fresh start, renewed hope, possibilities, and even new beginnings. Mark Twain said, “Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails. Explore, Dream, Discover.” MakeAdd a Comment
Eek…so I’m very excited to say I can now share with you all the new children’s book I’ve written and illustrated: ‘Shay and the Caterpillar’!! Now before I lose the interest of everyone above ‘child’ age and don’t have children I feel it’s important to say that 1) hello, one should never outgrow a love for picture books and art and 2)…
This isn’t just a children’s book, this is a book for anyone who’s ever struggled with the feeling that they weren’t enough. Because you ARE.
All Shay wished she could be was colorful. But it seemed no matter how hard she wished or how hard she looked for color, it wasn’t to be.
That was until the day the Caterpillar showed her just how bright she made the world.
Follow along with Shay in her journey to finding color, with a message and uniquely whimsical illustrations children and adults alike will delight in.
So even if you don’t have children yourself, I encourage you to take a read. Plus, I’ll bet you DO know a little girl or boy who does love a good story with kick-butt graphics. And parents, I doubly encourage you to make this one your NEXT bedtime, snuggle-time, anytime read.Add a Comment
I had a great phone call with a coaching client a few weeks ago, and it reminded me that I’ve been meaning to write about a phenomenon I’ve noticed over the years. He was really passionate about his first five chapters, the ones he’d already drafted. He had a strong goal to finish his manuscript, but no matter how hard he tried, he wasn’t progressing. Why? He was fixating on revising those completed chapters!
Some writers sit down and bang out a draft, no problem. (Those jerks!) Some writers have the hardest time pursuing new pages when they already have part of a draft completed. This can be trouble for a few reasons.
What you’ve already written is a known. It’s there already, and you can begin to work on it. Plus, there’s the idea that if you really polish those first few chapters, you’ll have a stronger springboard for the rest of the story. The blank pages that follow are unknown, they’re not nearly as appealing. In fact, they can be downright intimidating. So who would blame a writer for sticking to the familiar?
In addition to being done, your existing chapters also provide a lot of opportunity for distraction. When we’re tinkering with the same few chapters over and over again, we tend to feel pretty productive. But we may also miss the forest for the trees. Because while you’re working on syntax and trying to decide what order those three scenes should go in, the “bird’s eye view” of the entire project itself is getting ignored. Just like some manuscript revisions tend to devolve into moving around commas rather than dealing with larger issues like plot and voice, tinkering can take you away from what needs to be your focus, especially in an early draft: getting the big picture down on paper.
What do I recommend to writers who are getting caught up in their early pages at the expense of finishing a draft? Write a long outline where you detail what you plan to do in each additional chapter. Cover what scenes you’ll include, what the big plot turning points will be, and how characters might grown and change as a result. It doesn’t have to be fancy or thorough. The goal here is to give yourself a map for finally committing those unknown chapters to the page.
The hard truth is this: once you finish a manuscript, you will most likely discover things you didn’t know about your story, you’ll have developed your themes and characters, and you will want to go back to the beginning and start planting some seeds that will eventually grow and blossom over the course of the novel. So those first chapters that you’re polishing are likely to change as your own understanding of the manuscript changes.
Tinkering can be good if you recognize it for what it is, and don’t indulge it too much. When writers come to me with a promising first few chapters or one really rough complete draft, I am much more intrigued by the draft, each and every time. In the first chapters, you are still very much in the idea stage and trying to figure your novel out. When you’ve completed a first draft, you’ve at least put everything down on paper and you’ve executed a version of your vision. It may not be the final version, and it may not be terribly polished yet, but at least it’s complete. Pulling that off may be more intimidating up-front, but it’s definitely more gratifying in the long run.Add a Comment
When you close your eyes, may you dream of lanes, miles, and splits.
It’s never too early to dream of track, or any running goals for that matter. But at a time in the season where your next race may night be quite close enough to ‘taste’…the motivation to brave the elements (Hello, Winter, I was over you last month.) can wane for some runners.
I often take the snarky, or sarcastic, side to life, even when it comes to a ‘kind’ kick in the right direction. Here are some ways I suggest keeping yourself consistent until it IS close enough to ‘taste’ your next race.
1) That Runner Guilt Factor: I’ll be totally honest, this is usually my BEST way to combat a motivation lull. I remind myself that skipping a run usually is not worth feeling that ‘runner guilt’ later. No joke, you know it’s not fun going to bed tossing and turning because you caved to an instance of laziness.
2) The Endorphin Factor: Close to the above, I also remind myself that even if I feel tired/sluggish and the last thing I want to do is run…that usually changes after the first 5 minutes or mile. Once you get into the run those endorphins kick in, and I’ve never finished and thought, “Wow, I really wish I woulda just kicked it on the couch.”
3) Play Antagonizer: Mental dialogue, “C’mon, don’t be a weenie. Suck it the heck up, lace it up.”
4) The Buddy System: When in doubt, call a friend, arrange a run, join a group, social media that you ARE going for a run. That way if you back out, you’ve got to deal with the ‘Tweet of shame’ later. Good peer pressure and all that jazz.
5) Training Program: If you’re training to PR, I have to say I honestly recommend you have a coach, or are knowledgeable enough yourself to coach yourself. But self coaching is HARD…and it’s a lot easier to not have to ‘think’ about your training. That way, you have someone to tell you what to do, BAM, your job is just to run. Trust me, running is hard business, taking some things off your plate is nice. Plus, if your coach gives you the workout, no arguments, lace it up, Buddy!
6) Dream of Goals: Even if race day IS far away, write it down and know your goals. Like the picture above, if you VISUALIZE what you want and put it OUT THERE, it makes things feel more ‘real’ and you know what you’re working towards. It’s harder to blow off a written goal, one you dream about, right? Methinks yes.
7) Bribery: It’ll get you everywhere. Bribe yourself with new running gear, think about dessert, splurge on some cool new shoes, dream of pancakes on your run, create a cool playlist…whatever. When it doubt, donut it out…you just have to run first.
8) Identity: Okay, some people may be all judgmental and say you shouldn’t DEFINE yourself as a runner…but I’ll be honest, a big part of who I am (or at least the parts I tend to like the most! haha) is that I’m a runner. It’s not just a passion of mine, but it’s a way I connect with people, my friends, and a mentality. I know if I’ve run for the day I feel better and am a happier individual. So race or no race, get my miles on.
9) Money in the Bank: Think of all these miles and workouts as money in the bank. The stronger you are going into the ‘meat’ of the season the better you’ll race. Doesn’t that sound logical? Picture your competitors, who do you think will do better come race day, the ones gettin’ ‘er did, or the sofa’ing ‘er did? The uglier the day/workout, the more excited you should be when you tackle it…it’s making you that much tougher.
10) Superiority: Remember that runners are just better. So go run, don’t you want to be part of the cool kids?
Snark, goals, tough love to yourself…whatever it takes. Dream of miles, and remember you HAVE the support of the entire (awesome) runner community to give you a motivation boost when you need it.Add a Comment
So you ask another writer, maybe one who’s more experienced than you:
But here’s the thing: It doesn’t make sense to compare your progress with other writers’ numbers because, well, there’s nothing you can do with that information.
For example, say you know another writer sends out three queries a week. What does that mean? Is that writer the last word in marketing? And are you even comparing apples with apples? If you are a stay-at-home parent of three young kids and have only five hours per week to work, and the other writer has no children and can work 50 hours per week, it doesn’t do anything for you to know how many queries she manages to send out — except to give you a guilt complex.
Plus, every writer has different superpowers. I can write a 1,000-word article in an hour once my interviews are done. When you ask me how long it takes me to write an article and I tell you that, should you feel bad if it takes you four hours? No. Writing fast happens to be a strength of mine, but maybe your superpower is writing kick-ass headlines, or generating ideas, or negotiating.
Another example: Maybe you talk with five writers about how many ideas they generate in an hour-long brainstorming session and they say five to ten. You know you can develop only two ideas in an hour, but that usually they will both result in assignments. So who’s doing better?
Finally, things change as you progress in your career, so talking to someone with more experience isn’t as helpful as you would think. For example, a pro writer doesn’t send out many queries. You know why? Because he doesn’t have to. He has a roster of clients who come to him with work. So if you heed the oft-told advice to look to more experienced writers for benchmarks, you could be led astray.
There’s a saying I found in a book, and I wish I can remember what that book was so I could properly credit it, but here goes:
What other people do is a data point, not a decision.
It’s always nice to know how and what other writers are doing, but you shouldn’t base your decisions or self-esteem on their numbers.
What matters for YOU is that you’re always improving your own numbers: Your income should be going up, the time it takes to do various tasks going down, you should be getting better assignments, and the percentage of pitches that end in assignments should be increasing.
If you’re doing that, other writers’ numbers should not matter one whit. As long as your stats are improving, you can be confident you’re on the right track. [lf]Add a Comment
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Magic doesn’t come out of thin air, the moments that ARE magical are born from will, work, determination, and often times a bit of absurd belief that you’re capable of goals far greater than anyone sane would believe. Magic exists, it’s just only the insane are lucky enough to find it.
While I may play running shoe favorites, you get the idea. Get running and in any shoe that meets your fancy…cuz ‘stopping’ just aint all it’s cracked up to be.
More RUNNING MOTIVATION
#SweatsintheCity Runnerchick Chic
More CARTOONSAdd a Comment
This weekend they will be running the NCAA Cross Country Championships. The pinnacle of excitement for college cross country, I’ve done a few pieces highlighting a few of the front runners vying for the individual title: Shelby Houlihan, Crystal Nelson, and Patrick Tiernan.
Whether you ran cross country in college, or even went to college, or not I urge you to read them because among all of there runs a similar theme: cross country is unique because it blends the individual component of running with the team aspect. As every runner knows, ultimately, a race is against beating yourself, and while track does have a team scoring element, it is in no way like cross country’s.
Here, there is a team of seven, five runners score but don’t think the sixth and seventh man (or runner woman) don’t count. You need all seven because:
1) You never know: We’ve all had days where the gun goes off and it’s clearly not your day. If you’ve got one of your ‘usual’ top five runners amidst a horrible race, you better hope you can rely on your sixth or seventh to step up.
2) The tie: There are classic stories where it comes down to a tie breaker and a win was decided on the number sixth runner…you can bet that runner who proved a win for their team was celebrated that night!
Most importantly, while running is a test against yourself, there is an incredible bond that is formed between training partners. We’ll call is a bond build on suffering, and when you ‘click’ with certain training partners or groups that’s where the magic happens.
A partner, or team, can pull you to YOUR best.
Through the training season, time miles, the work you put in, if alongside a person/team, therein breeds a remarkable enthusiasm. The success of one is a success of the whole, and in the middle of the pain of race day you can dig a little deeper knowing that you’re racing for yourself but also for your team, your friends, the ones who are pushing through their own pain for you too.
Runners graduate, move on, change teams, but the component of having a training partner there to push you remains the same. Out in the ‘real world’ runners have many options in terms of running: solo, with a friend, with a group, finding a team, etc. Each runner decides where running fits into their life and also what ‘kind’ of running they’re doing.
Some crave the solace of a run with no one but themselves, their thoughts, and the pounding of their feet. Ample time for thinking.
Sometimes it is important to be able to grind out a tough workout by yourself because there is an important part of mental training that must occur.
But…I will say if you want to stretch yourself I urge you to try meeting with at least another person for some of those hard workouts. Ideally, a person a tad faster than yourself.
You see, running is ultimately a test against yourself…BUT, it’s because your MIND is (most often) your greatest obstacle. Having another running there ahead of you, giving you chase, is usually just enough to trick your mind into shutting up and letting your BODY prove you are capable of more.
Lots of other new articles on my WRITING PAGE
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1) Did you run for a team ever, be it in high school, college, or beyond?
2) How often do you run by yourself? With anyone else? With a team?
3) Will you make a goal of meeting someone for a hard workout in the not-so-distant future?Add a Comment
I’ve been preaching all along that characters need a clear sense of motivation and objective, those twin drivers that are often part of the same coin. Objective is, simply put, what a character wants to do, and motivation is why they want to do it. Each character should have these things in their back story, even if the objectives are smaller (for secondary characters and such). The protagonist of your story should have the clearest objective and motivation of all, with an overarching need/goal for the entire story arc, as well as more tangible objectives and motivations throughout, from chapter to chapter.
When you’re thinking about this, I also want you to think about balancing positive and negative motivation. Let’s start with negative motivation. Maybe you’re someone who hasn’t had the, ahem, pleasure of experiencing a lot of negative motivation in your life, and for that I commend you. But it goes something like this:
Everyone always told me I’d never make anything of myself. Well, I’d prove them wrong. Smoothing my brand new thrift shop suit down to get rid of any last wrinkles (though doing anything about its smell was impossible this late in the game), I headed into the job interview.
I joke that spite is a terrific motivator. And it is. We often react to adversity by stubbornly wanting to best it. But it’s important to note that this is a reaction to something negative in life that we’re inspired to overcome. It’s negative motivation to want to show your bully what’s what, or land a new job because your stupid current boss thinks you’re a bad employee, or want to claw out of poverty because you never had anything growing up. The motivation is valid, but the aspiration had roots in something negative instead of something positive.
On the other hand, positive motivation is more of a proactive goal. Take one example from what I just wrote: growing up in poverty. You could write two very different characters with the same backstory and related-but-distinct motivations, one negative, one positive. Character A wants to claw their way out of poverty, indeed, because they never had anything good growing up and it sure feels crummy. The buck stops, or rather starts now, and they’re going to do something about it. Character B grew up the same way, with the same kind of deprivation. But they’re positively motivated, they see what they want to do and why in a different light. Maybe they aspire to be the only person in their family to go to college, or maybe they’d like to provide a better childhood for their own kids than they ever had.
I bet I conjure very different people in your mind just by describing Character A vs. Character B in terms of motivation. One is negatively motivated, one positively. They’ll do different things to reach their goals, and justify them with different logic.
In your own manuscript, keep an eye on who is negatively motivated and who is positively motivated. If you want to mix it up, get their negative vs. positive motivations in balance, so that there’s a little bit of both in each. They feel adversity but also possibility. That’s where you’ll find complexity.
Related but slightly different are passive and active motivation. Passive motivation is a condition that exists (unfairness in the world, for example) that your character thinks about and wants to solve or overcome. But it’s not something they can affect directly, it’s more part of their general situation. Active motivation, on the other hand, refers to something they have control over and that they can work toward by taking concrete steps. The needle is obvious and they know how to move it.
All of these are shades to the same issue, and it gives you more to think about as you craft your characters.Add a Comment
“So how’s the writing going?” my well-meaning friend asks me cheerily over an all-too-rare cup of coffee. “Are you still working on your book? And how’s that play doing?”
I feel my stomach plummet. “Um, yeah!” I grope for words. “The writing’s going well. Yes, really well. And ... uh ... how about you?”
The truth is, I haven’t written a word in days. I can go weeks, months – though admittedly not quite years – without writing a single sentence.
My astute friend sees the panic in my eyes. ““Ah, but you’re probably busy with the little ones, aren’t you?”
She’s throwing me a lifeline here. I could grab it and agree the obvious; with two young children under three, I have no time; what mother does? My day is segmented into bottles, breakfasts and nappies, nursery pick-ups and drop offs, the intricate calculations of naps and lunches.
And yet it’s amazing how I do make time to do non-essential rubbish. I manage to fill up the chinks of precious me-space with the garbage of social media discussions or watching YouTube videos. I make time to send indignant tweets on Twitter, text my friends or run out for yet another coffee.
This morning both my children were at nursery for a couple of hours, and instead of catching up on some much-needed research or throwing a couple of experimental paragraphs onto a blank computer screen, I spent the valuable time pottering. I washed up a bit and portioned up some food in the freezer! I did the stuff I HATE ... but didn’t prioritise what I wanted: write.
Because I didn’t have the “perfect setting.” A setting in which I would be simultaneously invigorated yet calm, in a tidy house with no chores to do, having bathed, dressed, eaten and washedup, with a strong latte and an unbroken length of time stretching before me.
AIN’T NEVER GONNA HAPPEN!
All the while, writing seems like a huge mountain, looming reproachfully over me, a vast task too complicated to be attempted.
And yet –time spent writing makes me feel refreshed in a way that the Internet never can. It makes me feel like me again, not a lumbering food-stained, milk-encrusted mammoth, veering from domestic crisis to domestic crisis.
So why do I avoid it so much?
There’s lots of reasons why we procrastinate and these differ from person to person: lack of confidence, interest or motivation; rebellion or resistance against expectations; fear of failure or equally fear of success. But the kicker for me – and absolutely the most devastating – is that I fear that it won’t be good enough, so often I sabotage myself. In the words of David Burns, cognitive therapist and writer of “Feeling Good”:
“The payoff for procrastinating is protecting ourselves from the possibility of perceived "real" failure ... You may often fill your schedule with busy-work so that you have a "legitimate" reason for not getting around to more important tasks.”
Well that’s Tess to a T!
I’m not a perfectionist in the way some people might understand the term. I don’t colour-code my wardrobe or alphabetise my DVDs. Yet I am a perfectionist in terms of writing, which is hilarious because no single piece of writing can ever be deemed “perfect.” Quite simply, I fear I will never live up to my own standards.
This lovely article on Why Being A Perfectionist May Not Be So Perfect outlines my particular dilemma;
Our desire to “perfect” everything makes us overcomplicate a project. What’s actually a simple task may get blown out of proportion, to the extent it becomes subconsciously intimidating. This makes us procrastinate on it, waiting for the ever “perfect” moment before we get to it. This “perfect” moment never strikes until it is too late.
OK doctor, diagnosis delivered.
But what do I do about it? The most valuable piece of advice I ever had was from a tutor on my playwriting course at the Royal Court Theatre, who used James Thurber’s quote: “Don’t get it right, get it written” as a constant mantra. We were encouraged just to turn in the first draft. It didn’t MATTER if it was absolute rubbish. It didn’t MATTER if it veered off topic or was inconsistent or had typos or was badly formatted. The point was that we faced our fears and DID it and once it had been done, we could work on it. And very often, it wasn’t too bad at all.
But as fellow sufferers will attest; procrastination is a constant; you might beat it once, but it will always be there at your elbow. So this week I’m using a number of strategies to overcome it.
By far the most effective to get me started is the 5 minute rule. No matter HOW uninspired I am, if I sit down and work on my book or play for five minutes, very often I find that five minutes stretching into ten, and the ten into fifteen. Life coaches use this strategy to inspire people into a habit of exercise. Flexing that muscle builds muscle memory, and the good habit of plunging right in.
The second most effective is NOT CHECKING EMAIL before I’ve done my writing for the morning. Or Twitter, or Faceb
Thirdly, setting a time limit. Parkinson’s Law tells us that work expands to fit the time available. I can do some really good stuff in half an hour, and making it three hours won’t necessarily increase its quality.
Lastly, breaking down the task into small steps – useful if it’s something like planning and doing the publicity for a show or a book launch. All perfectionists enjoy the feeling of ticking something off a list. You just have to make it the right list.
So by employing a mix of the above strategies, this blog post is now finally finished and I’m off to reward myself with a coffee and five minutes on Twitter!
But how about all you other procrastinators and perfectionists out there? What strategies do you use to get things done?
Here’s an excellent question I got from a reader recently. If you’ve got any running related questions for me, feel free to drop me a line: firstname.lastname@example.org
I came upon your page regarding running and could not help but be very impressed. I am a 23 year old dental student in my final year and the stress of exams has got my anxiety to higher than average levels. I am writing to you regarding advice and techniques on how to relieve such stress/anxiety through the sport of running. I previously ran 5km a day, however due to recent time constraints I have been unable to match this goal. What would you suggest in terms of distance to ensure I do not spend too much time on recreational running? What intensity do you recommend I perform? And finally what supplementation would you suggest to help me improve and relieve said anxiety.
Dr. To Be
A: Hi Dr. To be,
Thank you very much for your kind words and I’m happy to hear you’ve enjoyed my site! I’m doubly excited to hear that you’ve experienced just how much of a rush, escape, and release running can be. So much more to running than just the physical benefits it gives us!
Wow, I’m stressed just thinking about all the school and exams you’ve got going over there, congrats on pursuing your degree and making it to the final stretch! Now on to your questions.
It sounds like you were able to become rather consistent and felt comfortable with the 5k a day, but I understand that your schedule is becoming more busy. I’ll offer some tips on ‘finding’ that extra time but in regards to you wondering what the ‘right’ amount of time spent running is, there is not ‘right’ amount for everyone. Running is great because it’s incredibly individual and that means training and racing is all fit to the person, and it’s a matter of discovering what is right for YOU. For some that could be 70 miles per week, for others it’s 20. Always remember that some running is better than no running, so for your situation I’d suggest making a goal to fit in your 5k at least 4-5 times per week. That’s a good amount to make sure you keep your fitness maintained and offer you those times to get ‘out’ of school/stress/work mode and find your escape.
Some tips I have for finding that time:
1) Run first thing in the morning. Sometimes that means waking up a little earlier but it also ensures that no matter what comes up later in the day you’ve got your run done. Take the time the night before to lay out all of your running clothes and shoes so you can roll out of bed and hit the road!
2) Packed and Alarmed. If you can’t run in the morning take a bag packed with all your running gear with you to school and capitalize on ANY free moment you have between classes or find a break. You can also schedule your run time in your day and view it as any other important meeting, it’s YOU time and important.
3) Night Runner. Some people thrive off of running out the stress of the day and like to run at night. If that’s you, instead of Netflix or TV, get some miles.
4) Multitasking. I know runners who do their studying while running, be it flashcards on a treadmill, listening to recordings of lectors or study notes recorded.
Usually there are free minutes in the day, you just have to look for them.
I also wanted to let you know that the endorphins released from running actually improve creative thinking and problem-solving. Actually taking a break to run when you’re stuck with a problem or project you can’t solve will help your work. When you come back you’ll be more productive and re-energized. So you shouldn’t feel like your running time is ‘wasted’ time that you ‘should’ have been spent studying.
For workouts, if you’d like to push yourself then start by adding some pick-ups, or fartleks, into two of your weekly runs. Make sure you have at least one easy run between them. For some fun workouts, do 1 mile easy, then alternate running 1 minute harder and 1 minute easy. Come back next time and do 2 minutes hard/easy…the combinations for fartleks are endless. I have more workout suggestions HERE.
Lastly, stress management and anxiety. A really powerful tool is visualization, which I wrote about HERE, and you can apply that tactic to all other areas of life. If you’re stressed about exams, then close your eyes and picture yourself arriving to the test area calm, relaxed, and confident. You ultimately want to get in the habit of being able to put yourself into a relaxed state, with steady breathes, and then when the actual event is happening you’re able to recall that feeling of being calm. It take practice and time, but with practice you’ll become better and better at it…just as with running!
Running offers you a unique mind-space; the chemical release of endorphins plus the feeling of freedom, lays the foundation for a happier, more productive mood overall. You may find that some of your best ideas come on the run, that is the case for me! You may also find that over time, and when you’ve got more time in your schedule, you’d like to push yourself by adding more miles and different workouts. As, I hope the relationship you’ve got with running turns into one that is lifelong.
Thank you for writing and happy studying AND running!
CaitAdd a Comment
Running takes you away, into another world.
One you control.
Here, time is warped.
Shifted, ticking excruciatingly slower or insanely, much too fast.
Tick. Tick. Tick.
The watch can be a cruel master.
No one can truly see this world…
except for you.
The agony of the inner war waging,
workouts and races, outsiders don’t see.
They don’t FEEL.
But we do. Runners feel,
feel things others can’t imagine…
or would just rather choose not to.
Running’s world is at times painful,
but always magical.
Is a finicky world.
In the end we don’t fully control this world,
but merely, the decision of whether to enter it or not.
Drop down the rabbit hole, My Friends.Add a Comment
You can take running anywhere and you can let it take you everywhere.
Running will open you up to an entire new world…
…a new community. Friendships, relationships, instant connections. “I’m a runner too.”
The lessons you learn as a runner apply to all areas of life. It will make you stronger.
Physically. Mentally. Emotionally. Tougher.
Being a runner means you will DREAM. Not with eyes closed, but rather with eyes squinted thought beads of sweat.
Running will take you to new places both literally and metaphorically. It will SHOW you new places within yourself.
Oh, that places you’ll run. #ohtheplacesyoullrun
UPDATE!!! Do not fret, the Arty Runnerchick is still alive and kicking. I’ve been working on quite a few exciting projects which I will be sharing with you soon!
While that means I haven’t been able to update the blog as frequently as I’d like, I AM updating my INSTAGRAM page daily…so be sure to follow me there to catch everything there first! I’m also on Twitter
In case you’ve not checked it out, I’ve got new articles published on the WRITING page, particularly a lot under the RunBlogRun section.
There is also new art available on the ART page.
Keep running, My Friends, and talk soon!!
Also be sure to SHOP EZZERE!
Within every runner live the Yin Yang twins…the grinder and the ice-cream loving, sloth who lives to watch cartoons. We’ll call the latter the ‘recovery champ’.
While I jest, because it’s not just ice cream they love but pizza, donuts, burritos, french toast [insert runger fantasies here], there is truth to it.
In order to run hard you’ve got to allow your body to recover just as ‘hard.’ It often takes runners awhile to learn this, often the hard way. Typically everyone goes through the stage where they race every run, a run doesn’t count unless you’ve maxed out, right?! While this usually leads to improvement in the short term, eventually going hard every day will lead down the road of an injured, over-trained, mess.
Without adequate recovery you’ll be too tired to actually run fast. Easy days are important, as are other ways to speed up your recovery. In order to NAIL the days that count, your hard workouts and races, you’ve got to ensure your muscles are able to rebuild and repair themselves between hard sessions.
So there IS an excuse to laze around in your sweats and hit up a Netflix marathon. Recovery is more than just an easy day too, for most mortal runners of the world running isn’t your job so lifestyle choices and how you spend the non-running hours of your day will play a big role in your ability to recover.
Even for the elite runners, they are continually looking for ways to improve their recovery…because chances are there is ALWAYS room for improvement somewhere.
Take a look at your own habits and look for areas you know you could be better at. I’ve made a handy little checklist to give you some ideas of where to start:
* Make sure your easy days COUNT: rely on effort, don’t wear a watch if you have to, you should be able to hold a conversation between breathes on these runs.
* Proper Workout Scheduling: every runner needs to learn their body and how many hard workouts they can handle in a week. As we age we need to learn how to adjust, that may mean turning your ‘week’ into a 10 day cycle.
* Cross Training: I did a whole post HERE about how to maximize training if you know your body can’t handle too many running miles. Cross training on your easy days or as a ‘second run’ can help keep you healthy and allow for an ‘easier’ workout for recovery purposes.
* 30 Minute Refuel: eat a combo of protein and carbs IMMEDIATELY after your runs…especially your hard workouts. Miss this window and recovery rates drop upwards of 60%.
* Nutrition: eating to perform means opting for quality foods, timing them around when you run, and ensuring you get enough nutrients. This means protein, carbs, healthy fats, and overall enough calories to fuel your training demands. Eating to perform also means LIVING, if you’re training hard enough and want a freaking donut, you’ve earned it. Balance comes into play, so I’ll use the analogy of a silo. Fill your body with all the quality nutrients first, then any extra ‘energy demands’ needed to fill the rest of the silo should be up to you. A world without french toast is a dark one.
* Self massage: whole post on that HERE, flush out that lactic acid, keep your body knot-free.
* Hydrate: this is incredibly important regardless of the season, obviously hotter weather requires you to hydrate more and with electrolytes but even in a snow storm you’re losing moisture. Drinking after massage is also important to flush out all that ‘junk’ worked out of your muscles.
* Stretching: tied into self-massage, stay loose, limber, and avoid injuries.
* Time on Your Feet: it’s draining on your legs and energy-zapping, if your job requires you to do lots of ‘work’ know that you may need to adjust your training or learn how it affects you.
* Time on your butt: yea it’s important to rest, BUT office jobs can lead to problems too…too much sitting leads to weak glutes, tight hamstrings, and reduced blood flow. Not good for recovery, so be sure to move around and at least walk around a bit between Netflix marathons.
* Sleep: while I may leave this one for last, this is HUGE!! Sleep is when the body REALLY restores and repairs itself. Skimping on sleep will hamper your recovery, professional runners guard their sleep time and usually take naps too. Make sleep a priority. For those with sleeping problems and insomnia (ugh, join the party!) look for ways to improve the situation or figures out what can sometimes help. Restless nights add up to tired legs and eyebags.
I think that’s a solid list of ways to improve your recovery habits. Start cracking! To let that grinder perform at it’s best, that recovery-er needs to be doing it’s job right too!
New ART is listed and available for prints on my page there…restructured to make things a little easier. As always, anything not shown, email me a request and I’ll get you a print.
1) What are some ways you make recovery a priority?
Last week may have been New York Fashion Week, but the 2014 track season was Maggie Vessey’s Fashion statement.
No need to say more.
Vessey took the opportunity of being a ‘free agent’ to prove she’s got the creative talents to match her performance prowess on the track.
“I do want to draw attention to the sport and maybe give people who aren’t necessarily interested in track and field a reason to be interested,” Vessey told Runner’s World. “But it is a very authentic expression of who I am, and I now have this opportunity to be able to put that out there, be bold, and take a risk.”
To all those eating her fashionably savvy dust, heed the words: look good, feel good.
Excellent read on Maggie Vessey in New York Magazine
Oiselle was representing runners at New York Fashion Week, I caught up with Founder and CEO, Sally BergesenAdd a Comment
Many of my email mentoring clients have so many ideas and projects that when they try to decide what steps to take next, they feel stuck. There are so many actions they could be taking at any one time that they freak out — and do nothing.
I have the same problem, and one day Renegade Writer co-author Diana Burrell said to me, “Pick one thing and do it. It doesn’t matter what you pick — just pick something.”
I’ve been following her advice ever since, and that was the inspiration for the new checklist 50 Ways to Build Your Freelance Writing Business Today – No Matter How Much Time You Have.
I created a list of 50 action items that will move your freelance career forward, whether you have 5 minutes…30 minutes…an hour…or a whole day free. I then hired the graphic designer Azita Houshiar to create custom illustrations and design the checklist, so it is a pleasure to look at and use.
To use the checklist: Print it out, or keep it on your computer’s desktop. When you have some time, just go to the section that corresponds with how much time you have, randomly pick an item, and do it.
You’ll be one more step towards your freelance writing goals, and you’ll build forward momentum to help you get the next step done, and the next.
To get your free checklist, fill out the form on this page…it will take about six seconds:
Note: If you are already a member of my mailing list — the one where you get Monday Motivations for Writers emails — I’ll be sending you a copy of the checklist, so you won’t need to fill out the form.
Enjoy the checklist, and happy writing!
LindaAdd a Comment
Running is all about dealing with discomfort. It teaches us that we are capable of handling more discomfort than we think and it always increases our tolerance for
Running strengthens us and skews our perception of just what is uncomfortable.
A non-runner complains about a stomach ache, a runner doesn’t start complaining until they are projectile vomiting. But the reason that runner’s complaining is probably because it’s in the middle of a long run and they NEED to keep that gel/drink down because they need the energy, not because it hurts.
Pushing ourselves outside of our comfort zone is the only way to keep growing as a person, as an athlete, as a runner. In FORCING yourself to push, you’re setting yourself up to achieve more. The beautiful thing is that whether you wind up hitting XXX goal or not (if there’s not the danger of failing then you’re not setting high enough goals!) you’ll no doubt have improved in some way. You’ll have made progress.
The journey to progress is just as important as the end results.
Now I said it was a beautiful thing, fancy that, discomfort being beautiful. It may yield beauty but living through it is hard, painful, grueling at times.
Discomfort tests us. But when you open yourself UP to that feeling of discomfort you’ll discover that it DOES get easier. And you’ll be inching your threshold to withstand discomfort ever forward.
Running teaches us so much about life, and one of the strongest lessons is that, yes, we are much more resilient and tough than our minds want us to believe.
It’s a coping mechanism, our brains don’t really like feeling uncomfortable. So we have to just trick it, PUSH, and force it to keep going.
Pushing yourself to step outside your comfort level in running can be achieve in a myriad of ways outside of hard workouts. Test your range and set your sights on a short and fast 5k instead of a marathon. Improve your flexibility and REALLY start stretching, build your neuromuscular system to be more responsive and reactive with drills. All of the above may leave you feeling awkward, out of place, frustrated even…but that’s good. Stick with it and eventually things will get less uncomfortable.
You’ll wind up getting faster and becoming a more balance, performance-driven runner.
Apply that to life. Learn a new skill, be prepared to feel like a total idiot at first and BE OKAY with it. A runner’s natural tendency is to want to be the best, but you have to start somewhere. Be CONFIDENT enough to accept you very well may suck, and be SECURE enough to ask for help. Ask others to teach you. Then learn.
Finally, life and running will test you in ways you didn’t actively seek out. You’ll be pushED rather than be the one pushing. That’s scarier because you feel out of control on top of it. But you know what, discomfort is discomfort and the same rules apply.
Know that you are stronger than you are wont to believe. Embrace the discomfort and keep moving forward. You will survive, progress will come.
And at the end of the day you have the peace of mind in knowing, “I can handle it, I’m a runner for crying out loud!”
I challenge you: How will you step out of your comfort level?Add a Comment
Being patient sucks. Waiting for what we want isn’t fun, but the reality is that often times we are forced to wait. Even more often is it that rushing things will ultimately leave us more frustrated in the long term.
As runners, wouldn’t it be awesome if we could just lace up and make our next race/workout/run a PR? If only, right?! The natural tendency to want those faster times and better fitness TODAY is the breeding ground for injuries, overtraining, and slowed progress. Beautiful irony there, right?
Every runner has been guilty of it, and hey, some things you just have to learn yourself the hard way. (Sometimes a few times to really NAIL that lesson home.) Being patient sucks…but we need to learn to embrace it.
Yikes. Where’s the spoonful of sugar to wash that down? Well that comes when you actually ARE patient and watch your goals materialize…eventually.
The sweetest victories only come after enough struggle and work, after all.
Convincing yourself to wait it out and be patient is tough and often an on-going battle. Incidentally a large part of being able to stay patient comes from confidence. How so?
Being patient means BELIEVING in yourself, what you’re doing, and the process. A runner who lacks confidence is the one who tends to rush things, an example of that is going out way too fast in a race. It takes MORE confidence and patience to go out controlled and then pick up the pace, and close fast. A runner who tries to ‘make a buffer’ by going out too fast is subconsciously affirming they are going to slow down. See how that’s not a good way to think? It takes more confidence to be patience, wait, and then respond to your competitors (or go faster) as the race progresses.
New runners can be a little less than confident in their abilities as they venture into a new sport. That’s natural, but it’s dangerous to go into information overload and want to do EVERYTHING and anything they read about training and incorporate it right away. This usually leaves them injured or too sore/tired that they lose any desire to continue running.
Even if you’ve been a runner for years and years, it’s quite easy to fall into the same trap of wanting to add in XYZ all at the same time…to rush the process. You know what, the same road leads to the same place.
Avoiding injuries and reaching your best takes time. Waiting is hard and it can suck at times, but if you try and rush things too fast it will, in the end, it will suck even more. (nightmares of time off or on the cross trainer missing your race should help keep you patient. )
There really ARE tons of training elements to keep you improving and progressing through the years. This should be exciting news, it’s just imperative not to rush things.
I will say that the BEST way to stay patient and keep yourself
honest on the right track (in the moment it can be REALLY hard sometimes to know you need to be patient) is to a have a coach. If not a coach then at least an educated source or training group to bounce things off of. Today it’s important to recognize the source of the training advice you’re getting and if it’s actually got merit.
Being patient can suck in the moment, but eventually it is oh so sweet.
More posts on training tips HERE
1) How do you remind yourself to stay patient when you really don’t want to wait?
2) What keeps you honest/patient when it comes to your training?
3) When is an instance where NOT being patient made things much worse for you?
It’s no lie…sometimes you just gotta take a cue from the Turtles.
Fancy that, another train of familiar characters getting their run on…sorta reminds me of THESE LADIES!!
1) Who here is also a real runnerd and Turtles fan too?
2) What were you chasing this weekend?
That’s nice — but guess what? Editors don’t care what you want.
All editors care about is that you make their jobs — and their lives — as easy as possible. And for you, that means going beyond turning in great work on time. (Turning in great work on time is the bare minimum requirement.)
If you want to keep raking in the freelance writing gigs, you need to be freaking epic. You need to go waaaaaay beyond what the hordes of other freelance writers are doing.
Here’s how to level it up – and get more work:
Everyone loves a surprise freebie. What little extra can you offer your editor clients, without going broke yourself?
How about this: When you come across some news tidbit or research study you think would be perfect for a particular publication, but don’t want to pitch it yourself, send it to the editor anyway. Tell him, “I found this study I thought you’d be interested in. Hope you find it useful for X magazine!”
Or maybe you’re working on an article and come across some information that is important, but doesn’t quite fit in the piece. Write it up as a quick sidebar, and tell the editor, “I had some extra information, so I wrote up a sidebar you can use if you have room. Hope you like it!”
With some creativity, you’ll find many easy, painless ways to offer little extras to your clients. That puts you ahead of all those writers who turn in an article and call it a day.
Too many writers pick the first expert sources that come to mind: They go for people they already happen to know, like local professionals. “I need to interview a podiatrist? Hey, there’s one on my street!” Or they send out a HARO request and choose from among the people who respond.
When I recently wrote an article for a national health magazine on pet health, I needed to find two expert sources. Of course, I have a local vet who is great. But instead of going the easy route, I called a national veterinary organization and gave the PR rep my exact specifications: I wanted one male and one female vet from different areas of the country — and they needed to have a published book through a traditional publisher or work at a well-known veterinary hospital.
I got exactly what I wanted.
My editor did not ask for these requirements; I just knew these would be the very best sources and would impress the heck out of her.
When you’re on the search for sources for your articles, think of who would be the absolute best person to interview. You may think they’re out of your league, but you won’t know until you ask — and often, you’ll be surprised.
If you can write in a clear, readable style, that probably puts you in the top 25% of freelance writers out there. But where you really create value and become epic is in bringing an amazing style to everything you write.
When I write an article, in my final edit, I go over every sentence and ask myself, “Is this the best possible way to express this idea? Is there any way I can make it more concise/interesting/entertaining?”
Writing for magazines (and copywriting, by the way) is about more than conveying ideas to readers in grammatically correct sentences. You need to do it in a way that entertains and keeps them interested as well. The perfect turn of phrase, the (truly) humorous aside, the killer lede — these are the things that keep readers — and editors — coming back.
So the next time you write an article, or a query, go over it one last time and make sure every sentence is as tight and compelling as it can be.
Don’t be one of the many writers who say, “I turned in an article on time. My sentences are grammatically correct. The end. Next!” Push yourself to be freaking epic and you’ll be rewarded with epic assignments in turn.
How about you: What do YOU do to level it up in your writing and business? What have editors’ responses been? Let us know in the Comments below!Add a Comment
So I have some REALLY exciting news for you today, let me introduce you to the NEWEST addition to the Ezzere brand line!
This gorgeous Cotter-inspired tank channels the freedom and whimsey of the dandelion. Make your wishes, but ultimately follow your heart.
Ezzere teams up with Cotter Crunch for this new design, we bring you a one-of-a-kind design on a chic technical tank top.
This tank is running/fitness specific in cut and material, soft and made vibrant by colors.
• $38 + shipping
• Sweat wicking tech tee (90% poly/10% spandex blend)
• Sizes: small-large
I also really love this latest design because I created it inspired by/for my amazing friend Lindsay of Cotter Crunch.
This begins my venture into adding more performance-based designs to the line. You already love the cozy, uber-soft Ezzere shirts that are great at wicking moisture…these sleek new shirts kick it up a notch. These babies are meant to REALLY do work…get you all the way to race day, toeing the line looking fierce and strong, motivate you to dig to the finish…then in true #SweatsintheCity style rock them the whole day after.Add a Comment
I love what Sally Bergesen, founder of Oiselle, recently posted HERE. Fashion is chasing us. Atfter all the original leggings were running tights I’m sure.
Running clothes are comfortable, if others want to call it fashionable (and I’ve given you GOOD REASON to find them fashionable…Bergesen does too in fact), then that’s awesome.
But outside of comfort, may I tell you that for me, running clothes represent much more than a fashion statement. The love runs much deeper.
Running makes me feel special. It’s not the only thing, but it sure does make me feel special. No matter what happens in a day, if I’ve gotten my run on I feel accomplished. Most ‘regular’ people flee from discomfort, I run towards it, embrace it because it’s a test.
I wear my running shorts in public and they are a token reminder that I worked that day.
Running has introduced me to my best friends, opened me up to an entire community of people that, without even knowing them or needing to say a word to them…we GET each other.
The running shirt I’m wearing feels especially fashionable after a hard workout. I want to eke out every second of the feeling that comes with pushing my body.
Running gives me focus. Creativity. The best ideas always come to me on my run, or the loose thoughts finally connect.
My running shoes are more comfortable than heels.
#SweatsintheCity may have moved to the bona-fide runway, but unlike the thin legged models, fashion moguls, or masses of those donning these duds purely because it’s now ‘cool’ to do so…I, WE, are not posers.
My fashion is legit. Because within these running shirts, tanks, shoes, beat the hearts of real runners. With legs that could crush a runway.Add a Comment
Let’s be honest, running may not solve EVERY single problem, but I’ve yet to find myself in a situation where a good run doesn’t at least help.
More MORNING MOTIVATION HERE
More TRAINING TIPS HERE
I’ve had quite a few new articles published on RunBlogRun and Competitor as of late so be sure to check out my WRITING PAGE HERE
Follow Cait Chock on Instagram: @caitchockAdd a Comment