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Fueling, Naturally

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By Deacon Carpenter

A few weeks ago, I ran my first half marathon with my close friend, Meghan. It has been one of my goals for a couple of years, so I'd been training for a few months leading up to the race; working on my distance, getting my pace down, and eating foods, which helpg give me the fuel to complete the task.

As an Ayurvedic practitioner, I know a thing or two about food. Ayurveda is the medical practice to Yoga, which essentially focuses on food and herbal therapies to prevent disease and keep us healthy. In my practice, I work with athletes who want to maintain their bodies, give them an edge when they compete and provide them with higher-quality options over the options of high-performance foods engineered for their sport.

If you are an athlete, you’re already familiar with the high-performance and engineered foods on the market, unfortunately, I wasn’t. Meghan and I were running a pretty good pace – 8:30, and at mile 6, I decided to pop a Gu to see if it would enhance my performance, but by mile 8, my stomach was in knots.

If you are looking for a more natural approach to your training program, or are looking for a healthier Gu when you are competing, I have a few suggestions.

--Keep your metabolism going: eating moderate sized meals every three hours will help moderate your digestive fire running optimally. This will prevent you from becoming ‘Hangry’ (angry because you’re hungry) and will keep you from your blood sugar dropping through the floor.
--At race day, fuel up on foods which are easily digested, and will give you the fuel to get through the beginning and middle of your race. I recommend dry-roasted pumpkin and sunflower seeds mixed with dates and raisins. You can also add dry roasted almonds to the mix as well.
--When it comes to Gu’s, try to find the ones without caffeine – although this sounds like a great idea when you grab it, it’s not sustainable – your body needs calories and electrolytes to help you power through your race, and keep your muscles functioning properly.

For more information on Ayurveda or to understand what foods are best for your body type, visit www.dailyveda.com

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. He's a wealth of knowledge and fun.
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Best Running Event in New York: Summer Street Run 8/13 & 8/20

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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.
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Finishing on a hill

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By Kathryn Reynolds

So this time around I made a promise to myself that I was going to improve my half marathon time. Why I registered for another half was beyond me. I ran 2010’s NYC half (my first long distance race) and obviously felt accomplished at the end, but also vowed I would never race that distance again. And here I found myself, swept up by the camaraderie of my running friend’s influence to register for Providence’s Rock and Roll Half…in August no less.

Since I have a direct line to Hot Bird’s running expertise, one of the co-founders is my sister, I asked her to put together an official training plan. I gave myself more time than I probably needed, partly because I’m a nurse on a rotating day-night schedule and knew I’d have an erratic training schedule.

The beginning was confidence boosting. I did the hill workouts, the intervals, the tempos, and ran an easy (and fast) 9 mile long run. Around this time, life started getting, well, life-y. I was working overnight shifts, the temperature in Boston was a humidity infused 90 to 100 degrees, and there were life stressors that I had no control over. So what was the first thing to go? Yup, my training.

My coach modified my training though.  She was privy to all the issues I was dealing with since she is my sister and all. Maybe most people wouldn’t feel compelled to tell their running coach as much as I told mine (ha) but she adjusted to my derailment with professionalism and realism. She didn’t condemn me for not being the all-star athlete I said I was going to be in the beginning, there was no scolding for not following her directions, no giving up on me. She boosted me up and told me what I needed focus on, picked out the important runs and scaled back on my mileage.

Race day came and I was nervous but I had my coach with me. In the beginning, I wanted to hold back, afraid that I might not even be able to complete the 13.1 mile distance. But she told me to just go and not think about it. She knew how fast we were running and kept me on my goal pace. We killed the first 10k. Around mile 10 things got hard. I kept telling myself, ‘it’s only a 5k left, you can do this.’ My coach stuck with me and kept a little ahead so I had something to focus on.  She was like the carrot, and I was the rabbit. This little rabbit, however, did want to rest and take a nap on the side of the course. If it hadn’t been a torrential downpour the day of the race, I might have. No, no, I’m kidding, but the point is, I was tired and understandably so. My coach kept me focused and not only did I finish but I beat my previous half marathon time...and killed it on the uphill finish!

Now I’m excited to keep going. I don’t know when my next half will be, but having a real live coach changed something for me. I think I gained the confidence to focus in on my goals. Previously, I had been too afraid of failure to really even try. But it's ok if you don’t meet your original goal - I didn’t run the projected time I had set out for myself three months ago - but I did run strong and ran faster than I had before. Little milestones and the help of a good coach seem to be the keys for pushing my running forward. Thanks Hot Bird!
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Running in the Rain

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A special and humongous thank you to all who joined us on our run in Prospect Park last night with the lululemon run club! What a spectacular run! Light rain, a park all to ourselves, mist in the air, Jaema's first time getting muddy from a run, our newest Brooklyn runners taking on the hills as if they've been running for years not one month, Corey's new lulu addition to her wardrobe, Dan THE Man, Meghan noticing the waterfall for the first time ever after years of running in Prospect Park and, of course, a camera to document it all!

Bring it on, Rain!

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Oh no. I’m not a runner.

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By Jaema Berry 

That’s what I would say to anyone who was silly enough to mistake me for someone who might someday run.  Here’s the thing - if you passed me on the street now, in my mid-twenties, you’d probably just see an average, reasonably-athletically-built woman. But when forced to run, that body would spontaneously combust.

It started long ago.  I was, for lack of a better term, the fat kid.  Most people have a less fortunate-looking year or two of adolescence.  I had a rather husky… decade.  It started in elementary school and lasted through several formative years, then I hit high school and just kinda stretched out.  Thank goodness.

I am also a dancer.  (What? How did that happen?  Very supportive teachers and family and a strange lack of self-awareness, I think.) I could stretch and pose and move for days, as long as it didn’t include a push-up, any sort of machine, or, heaven forbid, running. After a brief and less-than-stellar foray into third-grade soccer, I never ran more than the required gym class mile.

Also, it should be noted, I have many runner friends.  I’m a hardcore marathon cheerer.  I’m a cooker of pasta meals the night before races for my carb-loading runner roommates.  I also believe that reasonably athletic people can start running pretty easily. I would even encourage it!

But me?!  Helloooo, I’m not a runner!  I’m a dancer and a former husky kid!  My body is CLEARLY not cut out for running.  My knees are bad.  I’m not “strong” or “athletic.”  I can’t run unless I’m being chased by a giant monster… down a hill.

I held this point of view for about 15 years.  (Out of 25.  That’s significant.  At age 9 I wasn’t holding ANY point of view about exercise.)  I would (and did) try almost any form of exercise, and enjoy it, but no running.  Then one day, my coworker Meghan Reynolds, after hearing my familiar “ME?! RUN?! HELL TO THE NO,” said to me something along the lines of “You gotta man up. Just run 2 minutes, then walk 2 minutes, and start from there.”  She’s got a pretty no-nonsense way of expressing herself, and after I huffed and puffed in my head about how that was ridiculous, she doesn’t know what it’s like to be in my body, I’ll keel over, I probably won’t make it and my legs will fall off and I’ll die and THEN she’ll be SO WRONG, I realized this:  I believe myself to be in decent shape.  I believe any of my friends who are in decent shape could run for two minutes.

It’s probably pretty ridiculous that I think I can’t.

I stewed on this, and then I tied my shoelaces.  I was literally so scared I almost threw up.

And then, I ran.  Two minutes running, two minutes walking.  For 3.5 miles.  And then I drank some water.

That was it!

I made it!

Are you shocked???!  Duh, of course not.  But this was revelatory.  And here’s what else: that was about a month ago.  Since then, I have run at least once a week… and it’s even getting easier.

Moral of this story?  I invented lots of crazy things about myself and my (non)abilities.   Know what I mean?  Maybe it’s not running—maybe it’s first dates.  Or cooking.  Or public speaking.  Or writing a blog.  There’s something you see lots of normal people doing on a daily basis, but you’ve decided that it’s off-limits to you.

If I can run, then trust me, whatever it is, it’s not off-limits.  Get a friend to come with you, man up, and just do it for two minutes and see if you die.  No?  Okay great.  Lesson learned.

Jaema Berry is a dancer, yogi and assistant manager at lululemon athletica Brooklyn Showroom.

Digging Deep...for your teammates

There were 2 miles left, I had just crested the top of a pretty steep climb and I felt like giving up. The cyclists passed on words of support: “it's all downhill from here” and “you can do it”. I didn't believe a word of it. My knee was throbbing, I could hardly bend it, I was close to tears and I wanted to give up. Somehow I dug deep and made it to the finish line. It wasn't my prettiest finish yet I pushed through and completed 187 miles with 5 friends.

Looking back at the race, I now know what motivated and pushed me to finish those grueling last 2 miles. It wasn't my own personal pride or competitive streak; it was knowing that 5 of my teammates were waiting for me so we could cross the finish line together. They had supported me so diligently during my 14 mile leg, my scary nighttime leg and there they were at the top of that hill, cheering and taking pictures.

I dug deep and finished strong for my team. I wanted to finish for them, to run across that finish line with them, to sit (outside the van!) and share a beer with them and congratulate ourselves on a job well done. There aren't many running experiences that are team oriented. I relish the Ragnar Relay because of the team bonding experience that happens inside and outside the van.

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Taking on the Ultra

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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!

Best NYC Running Route - For a Limited Time Only!

Summer Streets are here! August 6th, 13th and 20th! Three reasons to stay in NYC during these August weekends. Don't miss out on this wonderful city treat - Park Avenue and connecting streets are closed from Central Park down to the Brooklyn Bridge from 7am to 1pm. There's water stations, bands, workout classes, bikers, walkers, runners and a whole lot more... Hot Bird Running will be out there August 13th and 20th with lululemon.  More details to follow.  But for now, check out more information about Summer Streets on NYC.gov's website: http://www.nyc.gov/html/dot/summerstreets/html/home/home.shtml

See you there!!!
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The joy of running

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Yesterday reminded me why I am a coach and why I run. My friend, Deacon, completed his first half marathon today. We ran together and while usually my race experience is defined by my time, this experience was defined by pure joy.

We ran together the whole time. We didn't fuss over a few seconds lost for a bathroom break or waiting for traffic to cross a street. We ran, side-by-side, pushing each other and helping each other. I looked around, I took in the views, I experienced the atmosphere, instead of focusing on my Garmin, beating myself up over a split or getting annoyed at losing 20 seconds while waiting for traffic. I removed myself, my pride, my desire to run faster, and allowed myself to be part of another person's experience. Deacon went into the race with a great attitude; he wanted to have fun, enjoy it and accomplish a life long goal along the way. Thus, my goal, as his coach, was to help him achieve all of those goals. I pushed when he needed that extra push at mile 11, I reminded him to stop and actually drink the water at the stops, and I got to experience the pure joy and excitement when he crossed the finish line in 1:49.

Coaching Deacon in the Napa to Sonoma Half Marathon today was fun, exciting and just as thrilling as accomplishing my own PR marathon time last year. It reminded me why I'm a coach and why I love running.

The joy of running is personal and limitless in its definition. Find the joy in running and it'll change your perspective.

Meghan and Deacon showing their bling

What keeps you motivated?

What motivates you to do the work in your training plan? To run those hill repeats, the 18 mile long run at 7am, the mile repeats?

Goals, long-term and short-term, are great ways to stay motivated. Create a goal, or two, and share it with your friends, family and coworkers. Make yourself accountable. Write it on a piece of paper and stick it on your bathroom mirror or your bedroom door. Repeat it to yourself. Believe in it and in yourself.

Goals don't have specific shapes or forms or wording. They are yours and there to push you, motivate you, scare you and get you to think bigger and grander than you believe possible.

Once you establish your goal(s), now seek out people to help you. You'll need support, we all do! Find your cheerleaders, your teachers and your "did you do the work today?" people.

If your goal is fitness related, talk to us. We'd love to help you define it, tackle it and create more! Having goals will motivate you to finish that 10th hill repeat or wake up at 7am on a Sunday to run 18 miles.

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Strength Exercises for Runners

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Runners are lean and strong, right? Wrong. Most of us don't have the core strength or gluteal (buttocks) strength to run faster, stronger and efficiently. The gluteal muscles are commonly left out of runners' strength programs. The glutes are a key muscle in our running movement because they keep our pelvis level and steady, extend our hip, propel us forward, and keep our legs, pelvis, and torso in alignment. So when our glutes are weak, our entire movement chain is disrupted and at risk of injury (IT syndrome, runner's knee and Achilles tendinitis). Have no fear, you can develop that strength within a few weeks.

Key exercises for runners: squats, lunges, planks, side planks and pushups.

Squat:
Body part:Buttocks/Hamstrings/Quads
Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward. Sit back as if you were sitting in a chair that is slightly too far behind you. Keep your knees over your ankles. Keep your back straight and as upright as possible.

Lunges:
Body part: Buttocks/Hamstrings
Take a good size step forward with one leg. The front leg is bent so that your knee is directly over your ankle (forming a 90-degree angle). The rear leg is straight. Return to a standing position by pushing backward with the heel of your forward leg. You should feel the exercise in the buttocks and backs of legs. Repeat with the other leg (15 reps each leg).

Forearm Plank:
Body part:Abdominals
Begin with your forearms and toes on the ground. Make sure your elbows are under your shoulders. Keep your body in a straight line from torso to toes with no sagging or bending. Hold for 30 seconds. Optional: Raise one leg off the ground for 10-15 seconds.

Side Plank:
Body part:Obliques
Begin with one forearm on the ground, with your elbow under your shoulder. Place top foot directly on top of the bottom foot. As you exhale, lift your hips off the floor. Keep your body straight and hips lifted for 30 seconds. Optional: Raise your top leg a few inches off your bottom leg.

Pushups:
Body part:Pectorial muscles (chests), biceps
Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart. Have your feet slightly apart with toes tucked under. Inhale as you lower your chest to the ground, bring your nose to the ground. Exhale as you push up. If you can't do a full motion pushup, bring your knees to the ground.

There are many, many other phenomenal exercises for runners but these are the key ones that we focus on and make sure we integrate into our daily workouts. Join us for our Hot Bird Workout every Tuesday at 7am or 7pm at Pier 1 of Brooklyn Bridge Park!

Altitude, humidity, wind...

Are just some of the elements that Mother Nature throws our way to make sure we aren't sleeping during our training! Those elements can make a run much more challenging yet so much more rewarding, if you are prepared.

Living and running in NYC we are faced with the heat, humidity, wind and pedestrian traffic. We get use to them and learn to adapt. We know where all the water fountains are in the city; we bring money and our metro cards, just in case; we slow down when the humidity is out of control; we zig zag to avoid the brutal crush of the wind as it funnels down streets; we learn to relish the lateral movement workout that pedestrian traffic offers up. Also, we know where the inclines, "hills", are and how to avoid them.

For the past week, I have been in Park City, Utah and thus, I have had to adapt to new elements: altitude (7,000 feet), trails, wind and a lot more hills! Instead of trying to pound out the miles my training program dictates, I'm adapting to the elements. I'm not able to run as far because the altitude catches up with me, the wind seems to hit me from all sides and I can't avoid hils. So, I have thrown my training miles to the wind and am enjoying the incredible views of snow capped mountains at a more leisurely pace, even a walk sometimes.

When battling new elements, slow down, breath deeply, stay hydrated and take in your new surroundings instead of fighting them.

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Cross Training

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Cross training has many benefits for runners: it aids recovery, forces us to use our muscles differently (and balances out our muscle groups), prevents injury, and is a fun alternative to the weekly grind. Both Jessica and I have incorporated a lot of cross training into our marathon training schedules. It looks different for both of us because our bodies and recovery times are different. Meghan does yoga, spin, cardio classes and strength training. Jessica does strength training and sculpting/bootcamp classes. Our cross training choices reflect our needs and likes. So, pick activities that you like and do them 1-2x a week.

Our clients will see cross training in their schedules and probably think they need to run more; not necessarily so. Cross training is any other form of exercise other than running. Swimming & biking are the most commonly talked about cross training activities. Yoga and strength training are as well. It's important to do activities that you enjoy and help balance you. If you have weaker core/abdominal strength, integrate yoga or pilates into your routine. If you need to keep moving throughout the week, a spin class or kickboxing class is for you. If you need more recovery time, a slower yoga class or a long walk is for you.

If you need suggestions, please email us. We are happy to help you find the right cross training activity for your running needs!

Meghan's playlist to get you movin'

Music can change a run. These are the current songs that make me move and give me that extra kick during my runs. Enjoy!

You Are the Best Thing - Ray LaMontagne. Start your run with this song and give yourself some credit, you are the best thing - you're walking out the door to run.
Alligator - Tegan and Sara - a little pep...slow and steady for the first mile.
Find Your Love - Drake. I love the beat of this song.
Yo Ne Se Manana (Salsa Version) - Luis Enrique. Salsa music comes on and I just naturally want to dance. This song gets me moving and feeling loose.
Rabbit Heart (Raise It Up) - Florence and the Machine. Builds momentum; I feel like my run is just starting
All of the Lights - Kayne West. Just try and not speed up when this song comes on
Please Don't Go - Mike Posner - Ditto.
Rude Town (Rihanna/Usher remix) - DJ MZ. Fun and funky.
Check It Out - Will.i.am & Nicki Minaj. Video Killed the Radiostar...updated and will.i.am-fied.
Dj Got Us Fallin In Love Again - Usher ft Pitbull. See a hill - put this on repeat.
Undercover Martyn - Two Door Cinema. Good for strides, tempo intervals. Watch the video and figure out what's going on! It'll keep you laughing.
Loca - Shakira. Because who isn't a little crazy. Finish your run strong!

Anatomy of a Long Run

During an afternoon long run last week I committed to paying close attention to my body and thoughts mile-by-mile. I was slated for 12 this weekend and planned on running on Friday at 9:30am with Jessica. Unfortunately, business/phone calls got in the way until 4pm. Knowing that running over the weekend was going to be difficult because of my work schedule, I took Nike's approached and decided to "just do it".

I laced up my sneaks, put on my brightest lululemon gear (purple crops and an orange top), downloaded a few new songs (Please Don't Go by Mike Posner) and headed out the door by 4:45pm. This isn't my typical approach to a longer run. I usually run first thing in the morning so I paid attention to what I was thinking and how I felt during the run.

Here's the breakdown, aka 'anatomy', of my run:

Mile 1 - perfect weather, happy to be running
Mile 2 - feet hurt a bit; was this the best idea after sitting all day??
Mile 3 - checking out Red Hook; finally in the groove; fastest mile of the run
Mile 4 - catching the wind at the Brooklyn Bridge Park; pushed through with my new tracks!
Mile 5 - running through Dumbo; a bit slower b/c I took the scenic route down the cobble stone streets. Body is feeling good and strong.
Mile 6 - heading onto Flushing Ave; psyched to be half way done!
Mile 7- decided to turn around, mentally couldn't handle the view along Flushing anymore! Stayed exactly on pace for mile 6&7=happy!
Mile 8 - starting to feel my old nagging knee injury. Slowed down a bit to see what happens....
Mile 9 - slight uphill for 1/4 mile + knee pain, ugh...feeling this run; am I going to make it?
Mile 10 - stopped for water at BK Bridge Park & stretched out my legs. The break was just what I needed; got back on pace & felt strong.
Mile 11 - Finished up the park, a little beat up after a fast 10th and 11th mile; ran up the hill and decided to stop at 11.5.
End - 11.5, feeling happy and without knee pain. Solid days work: 1:37 for 11.5 miles =8:30 pace

While I didn't achieve my mileage goal, I achieved my goal of paying attention (and honoring) my body. Not all runs go as planned so breath deeply and enjoy the moment (or miles)!

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Get Out and Group Run

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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.