Tag: long run

All Posts, Motivation, Training , , , ,

Running Songs I’m Embarrassed to Admit I Love

by Run Oklahoma April 7, 2016 1 Comment

The weekends are when most long runs happen for many runners and I’m no different. And when you’re a middle pack runner, like me, you’re normally out on the road for two hours or more at a time. The monotony of pounding the pavement for that long can begin to wear on you. So I do many things to pass the time. I take pictures and talk to myself. But of course I listen to audio books and podcasts. Most importantly, I listen to music. But towards the end of any long run when my muscles are fatigued and my brain doesn’t want to function I have a few ridiculous (key word being ridiculous) songs that cheer me up, pump me up, and help me finish up the last few miles when I really just want to quit.

Here are a few of the running songs I listen to that I’m embarrassed to admit are in my rotation but love all the same.

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  • Wannabe – Spice Girls (Tell me what you want, what you really, really want. See, you dig it too)
  • C’mon – Ke$ha (yeah, c’mon you can finish this run)
  • Misery Business – Paramore (because running at some point or another is a bit of misery)
  • Out of My League – Fitz & The Tantrums (you got my heartbeat racing…)
  • Super Bass – Nicki Minaj (Oh Nicki, I kind of love/hate you, kind of like how I love/hate running)
  • Groove is in the Heart – Deee-Lite (At this point in the run, I’m not happy. But I want to be happy. This song makes me happy)

 

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  • Can’t Hold Us – Macklemore & Ryan Lewis (This bro’s got goals and so do I)
  • Dirt off Your Shoulder – Jay Z (don’t worry, you got this. brush that damn dirt off your shoulder and finish)
  • B.O.B. – Outkast (Please, Lord, if I can just run really fast through this song I’ll be done running for the day.)

via GIPHY

All Posts, Nutrition , , ,

Whole Food Mid Run Snacks

by Run Oklahoma February 20, 2015 No Comments

It’s Friday! Many runners are not only happy that it’s the end of the work week but excited that tomorrow is long run day. Yay! If you have a long run planned this weekend then you may already be planning your fuel. The general rule of thumb when running for longer than an hour is to intake 30 – 60 grams of carbohydrates per hour. The options are endless for mid run fuel such as gels, goos, and gummies. However, the taste of energy snacks can be less than desirable or can just plain upset your stomach. Below are whole food options for your mid run snacks that pack plenty of carbs and a delicious flavor that you don’t have to be on a run to enjoy.

  • Dates – Dates can pack a lot of sugar into a small package. If you have trouble eating while running and need to pack as much whole food sugar into as small a package as possible, give these a try. 1/2 cup, 207 calories, 50 grams carbs
  • Fig Newtons — These cookies have just as much sugar as dried fruits but not as much fiber and may then be easier for your GI Track to handle. 2 cookies, 198 calories, 40 grams carbs
  • Raisins— A small box of raisins are easy to find at any local grocery store. They come in their own small, travel size box ready to go. No prep work needed so it’s a nice, no brainer option. One small box, 123 calories, 33 grams carbs
  • Squeezable Fruit – There is a recent craze of squeezable fruit pouches. They can be found in the baby food isle as well as the canned fruit isle of your local grocery store. The beauty is that there are so many options to choose from, they are portable, easy to consume. If you have extra time on your hands, another option is to create your own using fillable squeeze pouches. For example, using a mushed banana in the pouch then freezing prior to your run gives you a chilly snack for a hot day. 1 large banana,121 calories, 31 grams carbs
  • Trail Mix – You have to be very careful about this one because you don’t want a mix that is heavily comprised of nuts that can weigh you down or wreck havoc on your GI track. A personal favorite happens to be the basic mix that has yummy salted peanuts to aid with hydrations and plenty of raisins and candy coated chocolate for a carbohydrate rich boost for your muscles. 1oz, 140 calories, 13 grams carbs