Run with the Hot Birds!

Join us tonight (11/23)  for luluemon's first annual Turkey Trot 5k in Central Park. All info is on the Facebook Event Page. Meet at 6pm in Central Park at the light on the West Drive at the top of the hill across from Tavern on the Green. You'll see a bunch of turkeys! (no, really, people are dressing up)

Then, catch us post Turkey Day for a hill running workshop on Wednesday, 11/30 at 6:45. Meet us at lululemon SoHo. We'll head out for a jog down to the Brooklyn Bridge  where we'll do a few hill repeats and show you the basics of hill running. Hint, hint...it'll make you faster and stronger!

See you on the road!

Congratulations to all NYC Marathoners

[slideshow]We are extremely proud of all of our friends, family and clients who trained hard and kicked asphalt in Sunday's NYC marathon. Cheering on 45,000 runners this year was just as emotional and wonderful as running it last year.

A Personal Account of Filling an Olympic Athlete’s Shoes - Destination Race Preparation 101

What happens when you wake up the morning of race day to discover not that you forgot your running shoes, but you flew all the way across the country with two right shoes?   You might laugh at how ridiculous and far-fetched this sounds – but it’s possible – and it happened to yours truly last weekend after flying across the country from NYC to Portland, OR to run in the Eugene Women’s Half Marathon the following day.  For proof, check out the race recap newspaper article featuring my story.

How does this happen?  When packing my shoes for the two-day trip, instead of grabbing a right and left shoe from the shoe basket filled with three pairs of the same running shoe, I looked at the tread on the bottom of each of the six shoes and packed the two with the least amount of wear and tear.   Not smart - I realize this now especially since the tread on all of my left shoes is significantly more worn down in the same spot than my right shoes.

Unfortunately, I packed the morning of my flight and mentally spaced on this important piece of information.  So, the night before the race, I laid out my gear including my timing chip, bib, running shoes and even my hair rubber bands failing to notice what was missing - my left shoe!   It wasn’t until I went to put my shoes on before walking out the door thirty minutes before the race started that I became aware of my ridiculous mistake.

How do you fix this problem? It was too early and there wasn’t enough time before the start to buy a new pair of shoes.  My cousin, who was running the race with me, had a bunch of extra pairs of running shoes in her car, but she wears a full size smaller than I do.   At this point, my only options were to run in two right shoes or cram my size 9.5 feet into size 8 running shoes.   Neither of these would get me through the race uninjured, or even to the finish line.  I was only running this race as part of my training for the NYC marathon in November.  On the other hand, how could I forgo running in the race when the entire point of my trip was the race???  So I put on a pair of muddy size 8’s and headed to the start.

By the time we arrived at the start, my feet were going numb and I was losing circulation in one of my big toes.  My cousin, still determined to find me a pair of shoes that fit well enough for me to make it through the race still standing, walked right over the announcers at the starting line who were busy getting the runners fired up with enthusiastic yelling over a loud speaker system and asked them to make a special announcement.  Moments later, over a thousand runners and spectators heard, “if anyone has an extra pair of size 9.5 running shoes to lend to a runner who just flew in from Brooklyn, please come see us at the starting line.”

At first, all I could hear was the sound of several runners sympathetic sighs for the runner from Brooklyn without shoes.  Then a woman holding a newborn walked over to me and said she wears a size ten and asked if that would work.  Without hesitation, I immediately accepted her offer and began to take off the size 8’s that were killing me.  As I was lacing up the size 10’s, another woman started telling me how I was borrowing the shoes of an Olympic runner (who also happened to be the race director), Nicole Teter.  This wasn’t intimidating or anything!

The race was starting in less than three minutes, so I thanked Nicole profusely and confirmed that she would be at the finish so I could return the shoes before moving into the crowd of runners waiting behind the starting line.  As they played the national anthem over the speaker systems, my cousin and I fumbled with the plastic zip tie that attached my timing chip to the shoes I had just borrowed (from an Olympic Athlete!).  Official race photos from the start show all the runners bouncing up and down waiting for the gun to off except for the two of us who were bent over dealing with my shoes.  The actual race turned out to be a beautiful course and my time was right on target for my goal pace that I’ve set for the NYC marathon and my feet felt great the entire race.

Although the race was amazing, the most memorable part by far was the finish.  Apparently, my story caught several peoples’ attention and when they announced Jessica Green from Brooklyn, NY as I crossed the finish several people I’ve never met before came right over to celebrate my finish and ask for a race recap.  I was then shooed over to the tent where my shoe donor, i.e. the race director and Olympic athlete, was sitting.  We exchanged laughs, talked about the course and the freight train delay less than a mile into the course (see linked article for more details).  Then the press came over to interview me about my shoe debacle for the race recap article in Eugene’s newspaper.  For a brief moment in time, I felt like I had stepped into the spotlight as a professional athlete – and I LOVED every second of it.

A very special thank you to Nicole, for your generosity and charitable giving (she told me to keep the shoes!) and my cousin for coming up with the idea to ask the announcers to make a request over the speakers for an extra pair of size 9.5 shoes and for all of those responsible for a great race experience.

Next time I travel out of town for a race, I guarantee you that I’ll be wearing my running shoes during the drive or flight there and when I line up at the start of future races I’ll be smiling about the time I successfully filled an Olympic athlete’s shoes for the Eugene Women’s Half Marathon!

By Jessica Green - Hot Bird Running Co-Owner & Coach

Want to start running?

The fall is upon us and it's a great time to get out there and start running and achieve new running goals. We want you all to avoid injuries and have fun while running. We've put together a list of our top tips of how to start running for new (or returning) runners

1. Run and Walk

The most common mistake we see is people deciding to just go run for 3 miles. It's easy to do, just lace up those sneakers and head out the door, right? Wrong. Running without a proper mileage base and starting out too fast can lead to injuries and burnout. Ease into running by gradually increasing miles and pace and/or intensity. If you haven't run in years, we recommend a walk/run approach. Set a time goal (20 mins of exercise) and then run for 2 mins and walk for 2 mins. After a few runs like that, begin to run for longer (3-5 mins) with shorter walk breaks.

We promise you'll enjoy the run more and wake up with less aches and pains than if you had run full out for 2 miles.

2. Rest!

It's a common belief that in order to get faster and run longer requires more running. While you do need to put in more hours out there on the pavement or trails, the biggest part of running farther and faster is recovery time.

Running is an intense exercise and because of that, you need to special attention to recovery. It's important to properly cool down and stretch after runs.  Recovery begins during your cool down. Begin slowly your pace down to bring your heart rate down for the last 5 minutes of your run. After, spend 10 minutes stretching.  Stretching will help minimize post-run soreness.  Proper post-run nutrition, hydration and icing are also key components of recovery. Eat carbs & protein within 30 minutes of a workout and remember to hydrate properly all day. Icing will help ease sore muscles and joints.

3. invest in the proper shoes and clothing

It's true that running is a pretty low cost, low maintenance sport. However, there are a few key pieces of "equipment" that require an investment. The most important piece is finding a proper shoe.  Not all running sneakers are created equally nor are all correct for you.  Go to a specialty running store (not a store like Sports Authority) and talk to the sales person about your training, where you are at in training and your running history. Don't be embarrassed! They are there to help you find a shoe you love and in turn, love running.  Jessica and I recommend Peter at the downtown Urban Athletics, he helped us find the shoes that we love and carried us to our marathon goal times.

Finding the right clothing is another huge part of running.  Chafing isn't a myth! We highly recommend lululemon athletica for both men's and women's running clothes. The lululemon educators will help you find the right shorts, crops and running tops for your body and your needs.

4. Set Goals

Running is great and we want everyone to feel the joy and adrenaline rush of a good run. Not all runs are joyful and pain free however. There are days when your motivation is low or non-existent and you won't want to run. That's where having a goal and a plan is crucial.  Having a goal with a training plan will help you fight through the times when motivation is low.  Many beginning runners decide to run because they have a goal of getting healthy or losing weight. These are not specific enough. If you want to lose weight, decide how many and by-when. If you want to get healthy, decide what that means - I run 2 miles without stopping - and by-when. Setting goals will keep you motivated.

5. Change it up

Many newbie runners stick to what they know - the same route and the same pace. A key component to sticking with a training plan and achieving your goals is variety.  This means variety in running and types of exercise.  One of the easiest ways to change up your training is by running different courses.  Pick routes that have fills, flats and maybe even different surfaces. Don't run the same route and same direction every week.  Your feet and body will thank you. Another way to add variety to your runs is by incorporating speed/interval training into your runs.  It is important to mix up your pace by doing speed once a week and a slower, longer run once a week.  Mixing up pace and distance of runs will add variety and you improve at a much faster rate.

Additionally, doing activities other than running is crucial. Go for a walk, a swim, take a spin class, or a yoga class at least one time a week. This will give your muscles a reprieve and work them in different ways.

Running is a fun activity. We hope our tips help you to feel successful and strong during your runs and throughout your training. Happy running!

Talking 'bout those _____ long runs

Remember Mad Libs? I always think of those when I'm on my long runs: Meghan _____(verb) over the Brooklyn Bridge and feels _____ (adj). After 7 miles she's _____(adj) and needs some _____(noun). At mile 13, she's thinking ________ (R rated phrase). That's pretty much the dialog I have with myself during marathon training long runs. Sometimes those words are: happy, fresh, invigorated and the phrases are: I could keep running! However, a lot of the time, the words and phrases are a bit more off-color and not suitable for all viewing eyes.

I've learned to love the runs where my body hurts and I mentally feel beat up. I allow myself to say "this run sucks" because I finish it and put those miles behind me. I believe that if you get the crappy miles out during training runs, you'll only have good, strong miles left for your race.

So, play the Mad Libs game this weekend during your long run. Fill in the blanks with whatever adj, noun, verb or phrase you choose. Just remember, you are out there, putting one foot in front of the other so throw in a positive word every now and then! Share your adjs, nouns, verbs, phrases from your long with us.

NYC Runners - Spice Up Your Running Routine this Saturday

Hey, New Yorkers! Tired of running the same routes in NYC? Looking to spice up your workout routine with a group run? Then lululemon's run club with Hot Bird Running down the entire summer streets route this Saturday, August 20th is just what you're looking for!

Join us this Saturday for a 5 mile run beginning at the upper east side lululemon store, continuing over to Park Ave and down the 5 miles of summer streets which are completely blocked off to all motor traffic from 72nd to the Brooklyn Bridge.

If you're in training and need extra miles, meet up with us halfway through your run or tack on a few miles at the end.

All paces welcome!

Run starts at 8 am out of the lululemon store located at 1127 3rd Avenue, New York‎ NY‎ 10021. If you want to run the entire route, plan accordingly since this run ends in a different location than the start. Do not bring anything you don't want to run with.

Happy Friday and hope to see you out there tomorrow!

Running: Taking Me by Surprise

Megan in Prospect Park

By Megan Englebrecht

I was your occasional treadmill runner. 2.0 – 2.8 miles at a pace of 6.4 tops. Running, I thought, was dull and difficult. Between the years of 2006 through 2009, I would schlep to the Irving Place NYSC after work with the rest of every young professional, living between Murray Hill and the East Village. With me, I carried every piece of my day. I would wait in line, dreading when it was my turn run on that loud, shaky machine. My brain reeling with the coulda-woulda-shoulda’s of my life.

My treadmill jogs were completely dependent on my iPod, and the music video playing on VH1. Beyonce I found motivating, Fox News I did not. And because of the strict 30 minute rule during peak hours, I skipped any attempt at a warm-up and went for my fast pace immediately off the bat. Ten minutes in and I was uninterested, winded and distracted by what the “real” runner next to me was watching on CNN. An inner dialogue took me over.

“That runner must run races, maybe even marathons. They are running at 8.0 mph!...Should I have sushi or another one of Amy’s organic, frozen dinners? Can I even afford sushi tonight?...Is that Lindsay Lohan on CNN? How does she have time to make movies, go to court and stay so svelte?! Ugh.”

“I am not a Runner,” I told myself.

It was during this time, too, that I told myself, “I hate my job, and I am not the kind of person to up and quit my career for work that is more creative, fulfilling and beneficial to the community in which I live….I mean, I’m already 26 years old!?”

I think I might have prayed for something in my life to change. A change of some kind started to easily blow though my life when I found yoga, again. I was casually committed to a yoga practice in college; as a former dancer my body took to the movement, the choreographed sequences, and the student-teacher dynamic. The difference between then and now was that I needed yoga. Yoga gave to me a connection between mind, body and spirit. I learned to breathe in a fast-paced, chaotic and uncertain city. I gained back confidence my body, in my strength, in my grace.

Yoga crept into my life in other ways, too. And though the two may not be inextricably linked, I ended up quitting my hated job. I attained a certification in Pilates, and began to grow with the company lululemon. Somehow living outside of my comfort zone began to feel…good.

“Who am I?” I joked with friends and family as my life transitioned into something different. Even though up until a month ago, “I am not a Runner,” was still in my vernacular. The universe must have heard my declaration, because it introduced to me my run coach, Jessica Green.

“You are a Runner,” Jessica said to me. “No, I am not.” Thus began a series of motivational emails that left me with no choice but to try, yet again, an attempt to run. And run I did [at one of Hot Bird Running's Tuesday night Brooklyn Bridge Park Group Workouts]. We started slow in the Brooklyn Bridge Park, at a ten-minute mile pace. She broke up our 3.5 mile run with some strength training; my strong suit from all the yoga. Somehow she made running light and easy. I didn’t focus on the heat, on the heaving of my lungs, nor the beginnings of a cramp in my side waist. Instead, I looked out to the Brooklyn Bridge and appreciated the view of a city that I love. I met Emma, a lovely new mom in the neighborhood who used to run marathons! I focused on Jess’s persevering positivity and explanation of tricep dips on the park bench. I actually had fun.

That was a month ago, and I am still running on my own and with Jess. I joked about signing up for a race. Then I actually did sign up for a race.  Rock 'n' Roll New York 10k in Prospect Park October 22nd! “Who am I?” The answer seems to be always-changing. In this life, living outside of my comfort zone, I surprise myself everyday. And it feels pretty good.

Megan is the Showroom Manager at lululemon athletica Brooklyn. Megan is from Cincinnati and now resides in Williamsburg. She is a yogi, runner, foodie, wino and creator of Possibility.

Best Running Event in New York: Summer Street Run 8/13 & 8/20

Summer Streets route through Union Square

It's called Summer Streets and it's a must attend event.  If you are new to New York or just new to Summer Streets, we're talking about the first three Saturdays of August when the city closes off one route to all motor vehicles all the way from 72nd and Madison down to the Brooklyn Bridge from 7am to 1pm for pedestrians to enjoy.   For the next two Saturday mornings, cars and trucks are replaced by water stations, bands, workout classes, bikers, walkers, runners and a whole lot more.

Experience the uniqueness of this event with Hot Bird Running as we lead lululemon running clubs up and down the closed off streets August 13th and August 20th.   We encourage runners of all abilities to join and everyone is invited to relocate to a local coffeehouse near the Soho lululemon store for post-run refreshments and treats.

[youtube=http://www.youtube.com/watch?v=HANEIR6TmLE]

Upcoming Event Details:

Saturday, August 13th:

What: Casual, FUN, 6 mile Soho run through summer streets beginning and ending at the lululemon Soho
Where:  Beginning and ending at 481 Broadway, NY, NY 10013.
When: Arrive at 7:45am, depart store at 8am.
What to Bring:  Yourself! and money for coffee and treats after the run with the rest of us.  Bag storage available at the store since run begins and ends at the same location.

Saturday, August 20th: Regional lululemon run club event

What:  Casual, FUN, 6 mile region-wide lululemon summer streets run down entire summer streets route starting at the E 66th lululemon store and ending at the lululemon Soho.
Where:  Beginning at 1127 3rd Avenue (at 66th Street) New York City, NY
10065 and ending at 481 Broadway, NY, NY 10013.
When:  Arrive at 7:45am, depart store at 8am.
What to Bring:  Yourself! and money for coffee and treats after the run with the rest of us.  NOTE!!! This run begins and ends at different locations so there will not be beg storage options during this event.

Taking on the Ultra

One of our own has flown the coup and headed off to the Pacific Northwest to run the Ragnar Relay Northwest Passage.  But here's the catch - Meghan's team is taking on the 190 miles through Washington State with only five other teammates rather than eleven.  Yep, one van, five runners and a whole lotta miles!  Follow Meghan and the rest of her team (appropriately named, "Where's the Other 6 (pack)?") on twitter as they make their way from the Canadian border, along the coast and over Deception Pass and ending at Whidbey Island.  Must be nice to be out of the east coast humidity!!!

Pic 1:  Where's the other 6 (pack)? at the start of Ragnar Relay Northwest Passage - wonder if they'll look this good tomorrow morning at the finish line?!

Pic 2:  Representing our lulus while she's out there! We miss you, Meghan!

Get Out and Group Run

Carried out at a conversational pace with a group of runners from diverse athletic backgrounds and interests, a group fun run reminds you how entertaining and engaging a run can be. A group run offers a chance to share personal experiences, goals, favorites jokes, vent about your day, learn something new and fascinating or just listen. Additionally, it’s a great way to force yourself out of your running routine and find inspiration in unfamiliar views and new areas of town along a brand new running route. Often times, it’s over before you know it even started.

Leading the last two Wednesday run clubs out of lululemon’s soho store was a perfect reminder why we should all value the occasional group fun run. With beautiful weather and a wonderful, outgoing group both evenings, the runs felt more like happy hour than five-mile runs along the Hudson River.

Although I thoroughly enjoyed my time during both runs, the most rewarding part came at the end of last Wednesday’s run when I met up back up with one of the runners in our group. Her huge grin said it all. For the passed month, she was struggling to find motivation to break out of her three-mile rut on her Brooklyn runs. It turned out that a venture to the West Side Highway with us was just what she needed to find the inspiration she was looking for. Feeling fresh and reinvigorated by the new scenery, she finished 5-miles with ease and couldn’t wait to get back out there the next day. It was as if there was a whole new runner standing in front of me at the end of the run. Way to go, girl!

So, take some time to slow down and smell the roses. Once every week or so commit to a group run on the other side of town or where you might not know everyone. There are amazing people with incredible stories and wisdom to share and there’s no better place to meet them than outside on a beautiful day.

We Flew the Coup!

Hello! Got goals? Training for a race? Want to feel good running 3, 5, 10, 15 miles? We're here for you. Jessica and Meghan are USATF certified running coaches who love to run - slow, fast, on the streets, on the trails. Find us on the streets of Brooklyn...running Hot Bird Style.