Podcasts and Orange Juice Can Make You Fly

What do you do when you're having a tough day? You know, when you struggle to get out of a perfectly good, warm bed and your whole body aches. Maybe you're coming home from a long day of work and you just can't see yourself lacing on a pair of sneakers? You need to get in your miles on the road or trail this week, but you feel unmotivated and lost for the moment.

Your energy has tanked. How could you possibly exercise?

When I feel like this, I reach for two essential tools to get me going. The first is a glass of cold, pulpy orange juice. A few sips and the simple sugars rush to my brain, giving me a quick boost of energy.

The second essential tool for getting me motivated is my iPod Shuffle. I put on a podcast from Endurance Planet (itunes link) or switch on some Lady Gaga  or Lil Wayne and within 50 feet from my house, my heart is pumping and my legs grow strong.

The key parts of finding your energy to exercise is:

• Recognizing when you're feeling low
• Knowing what your body and mind need to get back on course.

For me, I know orange juice can save my day (and if it is the morning, I gulp coffee). I make sure I always have some in the kitchen. Similarly, pop music and rap can transform me from shuffling around the house after a long day of work, to effortlessly pounding out miles on an evening run. I just prepare for low moments by always having an up-tempo song list loaded into my charged iPod Shuffle.

This prep can be the difference between meeting your weight and endurance goals, and falling behind. Sports and endurance podcasts are also helpful because when you listen to other athletes talk about dealing with struggle, you think "Hey, I'm not giving up either".

Do you have a tip for finding your energy? Add a comment below.

Cheating Doesn’t Work

I'd gotten away with it before, but today, at mile 22, I had nothing left.

I gave myself up.

You see, I had "cheated" on previous runs--stayed up late the night before, ate poorly, etc. Somehow I just muscled my way through 5 mile, 10 mile, and even longer runs in the past. But today I was "caught" and struggled to finish lap two of the inaugural God's Country 50k Fun Run in Anacortes.

The organizer Terry Sentinella had stayed back and tried to support me as I while stumbled through the last few miles of the second leg. But as we climbed and descended the steep hills and technical course, I knew I had nothing in me. After walking the last mile of that leg, at mile 22, I called it quits.

I hadn't twisted my ankle like on past trail runs (like on past runs), and nothing in my body specifically hurt. Instead, everything did. I felt lethargic and no amount of espresso gu's were changing that.

I wished the rest of the pack the best and sat by my car as the rest of the runners headed out to finish the last leg, the final nine miles of God's Country 50k.

How did I get myself into this? Well, it all started the night before in Seattle. My friend Jason and I met up to watch a pay-per-view mixed martial arts fight. He suggested a certain known-for-great-wings bar where  we could watch the fight for free.

The fight card was great. Four dozen chicken wings and a few glasses of beer later, and Jason and I caught the 11:15 pm bus home. I knew I had to wake at 4:30 am the next morning to drive to the race, but I just assummed I'd be fine.

"I don't need that much sleep! How bad could a 'fun run' be anyway?"

God's Country 50k II

And you know the rest of the story.

I learned that I can't cheat my body and I can't cheat a run.

Rest, nutrition and training are essential to finishing your practice run around town, or your next marathon. I learned this the hard way. Hopefully you won't have to.

What I learned:

• Rest Between Races -- Anywhere from a week or longer of rest is needed depending on your conditioning and the length of your competition. This means hold off from practice runs until you're 100% back. Can't stop exercising? Maybe consider some cross-training using different muscle groups. Swim, bike or simply walk.
• Get Plenty of Sleep --While some elite athletes describe skipping bed to run through the night (I'm talking ahout you Karnazes), this doesn't work for most people. The body heals itself when you're sleeping, so make sure you get your ZZZZs.
• Eat Healthy, Eat Balanced -- A balanced diet with plenty of protein, fat and carbohydrates, among other nutrients, ensures your body has the building blocks to repair and grow stronger.  Note: Seek guidance from a licensed professional. I am not a nutritionist.
• Don't Stress Out -- Don't stress your body with substances like beer/liquor/wine, or major life obligations (deadlines at work/weddings, etc) right before a long run or race. Take it easy for a few days. Your body will thank you.

Got other tips for your staying strong and healthy? Add a comment below.

Find Adventure Anywhere

"Wait, what do you want to do?"

I was sitting outside a coffee shop in Seattle talking on the phone with my brother in upstate New York.

"What if we left my house and just walked to New York City?" suggested Mike.

I was surprised. My brother wasn't the sporty-type, but he did have amazing endurance from over a decade in the Army.

"Whoa. That's... that's like 60 miles."

Mike corrected me.

"No, actually, it'll be more like 64 or 65 ...and I want to do it in my work boots. It'll be like I just left my house on a stroll and we'll land in Grand Central Station on our second day of walking."

"So, what do you think?"

After taking a moment to figure out a route using Google Maps and searching for a town to stay in overnight, our plan was set. "Yeah, let's do it!"

So, next Saturday, June 5, my brother and I are going to start this adventure (this is a great story about another walking trip). I share this because I believe we can find adventures anywhere and for any budget.

From a running commute to work, to strolling on a local beach at daybreak, life-changing experiences are just steps from our door. Best of all, you can create these adventures for yourself, without the burden of race registrations or time trials. Just go and be awesome.

Hiking the great peaks of the world is an amazing feat, but it doesn't come without huge costs. A small fortune, tens of thousands of pounds of gear and dozens of sherpas are required to put just a single man or women on the top of a Himalaya peak.

This is an adventure, no doubt. But I believe you can find similarly amazing experiences closer to home, too. Whether you're in Seattle, L.A, Miami, or even Newburgh, NY (my hometown), a rich, active life is just around the corner.

If you too believe you can find adventure anywhere, add a story in a comment below.

As for Mike and my walk next week, I'll be sure to post photos and notes from our trek as soon as I can.

-R4C