Monday Motivation - Expect Great Things

 by

Over the past 10 weeks of training for a half-marathon PR (personal record), there have been many times when I didn't think I could run the goal times listed in my training plan. I literally had to talk to myself and tell myself that I can run those track repeat times and that I can do the tempo times listed. Hitting those times were tough my first four weeks and many times, I didn't hit them. I kept going and have seen in my recent runs how that determination has paid off. I'm running 9-10 mile runs faster than ever. Throughout my training, I believed in the process and, more importantly, I believed in myself. Begin your training expecting great things of yourself and then go out and achieve them.

Interview with a Fitness Professional - Stephanie Creaturo

Stephanie Creaturo is one of those people who you want to bottle up and take with you everywhere you go. From her wise words on yoga, life, business and relationships to her fun, realistic personality, Steph is a rare human and the Brooklyn community is lukcy to have her. Catch her amazing yoga classes (and runners - YOU NEED to go to her Yoga for Runners class) at Mala Yoga in Cobble Hill, Brooklyn. She's running the NYC Marathon in November and we are so excited to cheer her on! We took a slightly different format for today's interview. Enjoy!

Hi, I'm Steph, one of the owners of Mala Yoga, a community-based yoga studio in Cobble Hill, Brooklyn. I'm a yoga teacher, business owner, a mom, and life-long runner!

Let's see, I started running as a kid, like 8 years old or so. I hated (and still do!) team sports and I'm kinda uncoordinated, so running was the thing that made gym bearable for years.  Since I was shy and a bit of a bookworm,  I liked the solitary nature of running. Even though there have been times when I fell away from running (uh, college), I have always returned to it.  As I grew older, running became the default thing to do to clear my head and hit reset on everything in my life.  

Best piece of running advice? From the Hot Birds - Put one foot in front of the other.  There is something so profound in that basic statement - well, we sorta miss the wisdom in it.

One piece of advice to new runners? You are your own point of reference, both in body and mind. Running is amazing that way. Sure, you can compete with other runners, but your running emerges when you connect with where you are in your health, your life, and your body.  Only by knowing where you are in body, mind, and spirit  will you get stronger, faster, wiser. Or whatever your goals are - they won't be met by using joe dude over there as your starting point.  Oh, and the race won’t run itself - training is essential and transformative - you may be surprised at how much in your life shifts when you’re on a training plan.

Inspired me to run? My aunt. She ran in the 1970s and 1980s when there were not a lot of women running. She was the coolest person I knew and always did her own thing, which included running. I watched her run the NYC Marathon in the early 1980s and remember thinking “I want to do that one day.”

Who do I want to run with? This was hard! I love music and, along with running, it has been a mainstay in my life. I thought about this and I think someone like Blondie or Joan Jett or the Go-Go’s.  What those gals did for music gets a bit lost these days - but their sound back then was really revolutionary. I'd love to hear their stories.

One of my fave things is to work with runners. Their discipline is Inspiring and they love to work hard. And they tend to intrinsically understand the value of process.

Fave way to sweat? Always running. I do love yoga, but for different reasons.

Fave post-workout meal? While I love smoothies, I need real food after I run. Here’s my marathon training go-to: a salad of quiona, kale, roasted chili chickpeas, lots of seasonal veggies, homemade cumin & lemon dressing, and some roasted nuts.  And a huge green juice!

 

Start Where You Are

by

You have to begin training based on where you are at today, not where you were 3 months ago or based on an older personal best time. It can be difficult to start back up when you are use to performing at an optimal level. When I started training for my October half-marathon, I wanted my tempo and track times to be the same times I had been running in March and April. My legs didn't agree with me! They knew it was too much, too soon. Over the past 8 weeks, I've built back up to my fast tempo times and my previous track times. I love this motivational quote because it reminds me, in the moment, to use what I have and do what I can. It's not always smooth going or happy sailing as you are building back up and training for a race, but recognizing where your fitness level is and drawing on your past will get you the results you want because you are doing it safely.

Interview with a Fitness Professional - Kelvin Gary

This week we interviewed, Kelvin Gary, owner of Body Space Fitness in NYC and a personal trainer and performance enhancement coach. He's a cyclist and has 2 engineering degrees and an MBA! We are thrilled to be partners with Body Space Fitness and learn so much from Kelvin and Kado. We learned a few new facts about Kelvin in the interview: he loves to play jokes on people and if he had not become a trainer, he would have become a competitive BBQ pit master!

Why do you like working with runners?

Two big reasons: 1) they are usually highly motivated, self-starters which are the best clients to have and 2) they are usually in touch with what’s going on in their body and can quickly adapt to most new routines and movements.

If you could tell a runner only one piece of advice, what would it be?

Be fit to run don’t run to be fit - meaning, making sure that you are mechanically and structurally sound is as important as the miles you put in and the results you see.

What's your go-to fitness activity and why?

Kettlebell work.  It’s a great way to get a totally body workout.  It allows me to work on power and cardio while maintaining muscle mass.  It also allows me to focus on hip dominate movements which are key for both cyclist and runners.

Whats your favorite post workout meal?

 Salmon, Brocolli and Sweet potatoes.

When did you start running and why?

I would say 4 years ago.  Mostly because I wasn't good at it which made me mad :-)  and I wanted to do a triathlon.  I've done several Duathlon's but i'm still getting the swimming down :-)

Learn to Love Hills

If you've worked with us before, you know how much we love hills. We love hilly runs, hill repeats and finding new hills to run. Why do we love hills? Because they build strength, stamina and endurance. Even if your race isn't hilly, incorporating hills into your training will benefit you. You'll be able to run farther and stronger after a few weeks of hills.

Remember to start out easy and slowly - don't charge up the hill or do 8 repeats on your first day out. We recommend incorporating hills into your daily runs and then adding in hill repeats once a week. Find a hill that is about 1/4 of a mile and run up it a few times. Walk back down (or jog) to fully recover before you start up again.

Happy hill running!

,

#TastyTuesday - Our Favorite Smoothie

,

We love finding new ingredients for smoothies and learning about new combinations. However, there's one that we always come back to, because it's tasty, it's filling, it's packed full of vitamins and it's easy. We call it our Can't Miss Smoothie. It's great for breakfast, an afternoon snack or a post-run recovery shake.

Here it is:

1 handful spinach
1/2 banana
1/2 cup of pineapple (we use the frozen kind)
1 scoop of Designer Whey vanilla protein powder
8-10 oz of water (and a few ice cubes)
Blend and enjoy!

Interview with a Runner - Marcie Parker Griswold

This week's runner is Marice Parker Griswold. She's amarketing + development manager for a contemporary art space. She lives in Portland, ME in the Munjoy Hill neighborhood with her husband and two sons (3 years old and 6 months old). Marcie says "the summers are heaven and the winters are harsh; can't think of a place I'd rather live." She and Meghan have known each other since college and have been traveling and running ever since - from upstate NY to Buenos Aires to Rio de Janeiro to Berkeley, CA. She's an awesome friend and wonderful mother and we were pumped she asked us to train her for the Beach to Beacon 10k.

When did you start running and why?

I played soccer for the better part of 10 years, and always associated running with endurance (for 90 minute games) and sprinting (with a ball of course). In college, it was a great way to try to stay in shape (though that was tough amidst all the beer and late night pizza), as well as a way to have a social hour with friends. I really started to enjoy running when I could just relax into it and run to enjoy the scenery. 


 Are you running for fun or sport?

I run for many reasons: I feel like I am most myself when I run; maybe it brings me back to my days playing soccer, when I felt super strong. It's a form of meditation as well as a way to have some time for myself. It's also a great way to listen to audio books. 


What’s your favorite running route and why?

In Portland, there's an amazing network of trails maintained by a local nonprofit. Although they wind through the city, they are all connected and take you along the working waterfront, past lobster boats and massive schooners. Back Cove is also a perfect 3.2 mile circle; if I want to tack on 3 more miles, I just take off from my front door. 


What's the best piece of running advice you've ever received?

I'll borrow from that obscure motto of "Just Do It" -- just the act of getting out the door has been so helpful. 


Who inspired you to run?

So many of my awesome college friends. But mostly Hot Bird Meghan Reynolds! She led me running through the streets of Buenos Aires several years ago, and it was adventurous, exhilarating and FAST. She just got me to run a 10K only 6 months postpartum!  


Who would you love to run with and why?

I'd love to run with my sons some day. Although my toddler is already running around like a crazy man, I'm hoping someday we can participate in some races together. 


What’s your favorite post running meal?

I've embraced the chocolate milk craze (partly due to my chocoholic tendencies, partly because it's easily available from my toddler's stash). 


Favorite way to sweat other than run?
I love yoga, tennis, golf and skiing. Mostly leisure sports. This is probably why running is so addictive for me -- it's my #1 sweat outlet.

 

Interview with a Runner - Maren Elliott

This week's runner is Maren Elliott. She's Jessica's cousin, originally from Portland and is one of the fastest women we know. She works at Swift, a digital and PR agency in Portland. When she's not working, you can find her running in Forest Park or biking around on her cruiser bike hitting up fitness classes (we've run into her weekly without planning it!) We love being her new neighbor.

When did you start running?
Growing up the only running I did was around a soccer field.  I loved sprinting after the ball or chasing down opponents but had no interest in going for a run outside of soccer.  My freshman year in high school I was persuaded to join the track team as a way to stay in shape during the off season for soccer.  I ended up being pretty good at it and got hooked. 

What inspires you to run?

 

While my entry into the sport was a fluke, my dad inspired me to keep with it and is the reason I became a runner. While I was in high school we had a ritual of running together every weekend and that continued on through college whenever I was home.  As I got faster and he got slower, we'd chose routes that started uphill and ended downhill so he could work "his advantage" on the downhill stretch, which meant leaning forward and letting momentum carry his weight downhill.  There are still routes around Portland that I run a particular way because it is how my dad and I always did it. 

What is your favorite running route? Why?
Forest Park anytime of the year, any day.  During the summer it is always cooler and more refreshing than the pavement and in the winter the tree canopy provides protection (some) from the rain).  The minute you step foot on the trails you feel far away from the city.

Favorite post-run meal?
Toast + two scrambled eggs + avocado + sea salt... and coffee.  

Best piece of running advice?
My first coach told me to keep my arms relaxed but strong.  I still think of this when I'm dead tired in the final miles of a race and use my arms to pull my legs through. 

Who would you love to run with and why?
I'd love to go for a run with Joan Benoit Samuelson.  She pioneered the way for female runners and is still kicking ass.

Are you running for fun or sport? 
Both!  I love competing at races but keep it fun running with close girlfriends. 

Favorite way to sweat other than run?
Yoga sculpt class at Core Power and road biking. 

,

Best Granola Recipe - #tastytuesday

,

A year ago, a good friend of mine gave me (Jessica) a huge jar of homemade granola for my birthday from a recipe off of Molly Wizenberg's blog, Orangette. Since then, it's the only granola Meghan and I (of course it was our morning & afternoon snack for a few days) want to eat and I've made the the recipe too many times to count. In preparation for little bird's arrival (the unofficial, official due date is today!), I spent Sunday making what feels like a month's supply to use as tasty, healthy toppings in protein packed yogurts mixed with chia seeds during the first few weeks of motherhood. 

Here's how to make our favorite version of this granola adapted from Early Bird's granola:

preheat oven to 300°F. Line a rimmed baking sheet with parchment paper.

INGREDIENTS:
3 cups whole grain oats
1 cup raw pumpkin seeds
1 cup raw sunflower seeds
1 cup unsweetened coconut chips or flakes
¾ cup raw pecans chopped
¾ cup raw almonds chopped
½ cup packed light brown sugar
1 tsp. kosher salt
¾ cup maple syrup, preferably Grade A
½ cup olive oil
Dried cherries, cranberries, blueberries (sulfur-free) 

Instructions: Combine the oats, pumpkin seeds, sunflower seeds, coconut, pecans, almonds, sugar and salt in a large bowl. Mix well. Add in the olive oil and maple syrup, mix and spread evenly over the baking sheet. Bake until golden brown and lightly toasted, stirring every 10-15 minutes (takes approximately 40-45 minutes total). Cool completely and add in dried fruit. Store in airtight container at room temperature.

 

 

, , ,

Motivational Monday

, , ,

by

There are times when I look at my half-marathon training plan and I think "how can I possibly run those times". It's easy to talk yourself out of a fast run or a track workout because of the fear of not being able to hit a specific time or pace. However, as I've learned over the past few weeks of running fast, sustained runs, you'll never know what you are capable of doing if you don't attempt. There have been days were I didn't hit my pace and it's okay because I attempted, I got out there, I ran and I learned. The runs that don't quite measure up are the ones with the greatest learning potential - what was your sleep like the night before, what did you eat, was it a different course or terrain? Use those runs as building blocks and remember, never let the fear of not hitting a pace stop you from attempting the run.

, ,

Friday FunDay Workout - Strength & Stretch

, ,

This week's workout is focused on strengthening and stretching your body. By adding strength exercises to your running training plan, you are helping prevent injury. Stretching ensures that your muscles are being lengthened. Runners need strong, powerful muscles to perform and run faster however, if your muscles are too tight, they will lose power. This workout can be done as a separate workout (just repeat 2-3x) or after an easy run. 

Run happy and strong!

,

Interview with a Runner

,

This week's runner is Tricia Crider. Tricia is a southerner at heart, growing up in San Antonio, Texas, but currently living in New York City and working in the jewelry industry. While she enjoys living in New York, she loves to travel and to escape as often as possible on the weekends. You'll often find her running during these escapes! Her favorite place to go is Breckenridge, Colorado, both to ski in the winter and then to relax and hike in the summer. She is currently on her summer racing hiatus but plans to sign up soon for a half marathon in October, which will be her 4th!

When did you start running?
I started running my junior year of college. I was on the varsity swim team for two years, but quit after getting burnt out. I was looking for a way to stay in shape, that didn't require me to get into a pool every day. I went to a small college in Tennessee that sat amid 10,000 acres of woods, so there were always fun trails to run around campus.

What inspires you to run?
I am inspired to run to stay healthy as I get older. It is so easy to get sidetracked by work, deadlines, family, or anything else, and forget to focus on the most important thing you need as you go through life: your health.

What is your favorite running route? Why?
I live on the Upper East Side and LOVE that I am so close to Central Park. My favorite run is the Central Park loop because it is a little escape in the middle of this bustling city. I especially love to run in Central Park in the fall when the leaves are changing - it is absolutely beautiful!

Favorite post-run meal?
Egg whites and a side of greek yogurt with fresh berries.

Best piece of running advice?
Stretch before and after you run! I'm not getting any younger and the older I get, I can really tell the difference it makes if I take the time to stretch out before and after I run.

Who would you love to run with and why?
As a native San Antonian, I have to say that I would love to go on a run with the San Antonio Spurs - not necessarily all of them, but it would have to include Tim, Tony and Manu. I have been a Spurs fan for life and it would be great to meet these amazing athletes and learn what inspires them to do what they do every day. They would of course need to slow down to a jog for me...

Are you running for fun or sport? 
I run for fun, but mostly to stay sane. It is so easy to get stressed out by work, especially in hectic NYC, but I love to relax at the end of the day by running along the Hudson river, or around the reservoir in Central Park.

Favorite way to sweat other than run?
Soul Cycle is my current obsession. Spinning is a great way to get cardio while incorporating upper body training at the same time. They also play great music!

, , , , ,

Tip of the Week: Make the Road Your Track

, , , , ,

Speed training (or interval training) is high-intensity training sessions that improve your running efficiency and will help shave minutes off your race times. There are so many benefits to speed training. And you don't need a track to do speed training. Simply pick minute intervals or mark off .25 miles or .5 miles on a road or sidewalk. Some of our favorite workouts are: 1 min, 2 min, 3 min, 3 min, 2 min, 1 min (with same recovery time), 8x400 meters (.25 mile) and 5x800 meters (.5 mile). Make any road your track!

How do speed workouts improve your running?

 1. Build Strength - Speed work gets fast-twitch muscle fibers firing, and recruits more muscles than slow runs do.

2. Faster Feet - When you run at a fast pace, your feet turn over at a more rapid rate. With enough practice, this quicker cadence becomes more natural, which means you'll need less effort to move faster on any run.

3. Improve Stamina - Speed sessions help maximize your aerobic capacity. When you hit a fast pace, you force the heart to pump oxygen through the body at a quicker rate. Over time, that makes your heart stronger, so it can deliver more oxygen to the muscles, and helps your muscles use oxygen more efficiently.

4. Run Stronger and Longer - By sustaining a comfortably hard effort, you condition your body to hold a faster pace for longer before lactic acid—the waste produced when the body burns glucose—starts accumulating. That helps stave off the burning sensation that's so often linked with running hard.

5. Make the Joy of Running Last - Even if you don't care about getting fast, you'll enjoy the post track euphoria and the fitness gains that go along with speed work. When you're fitter, you can cover the same miles with less effort and bust through plateaus.

, ,

Interview with a Running Coach

, ,

This week we are proud to interview our new Brooklyn-based running coach, Rebecca "Bex" Burkett.  Bex is a California native who just celebrated her 10 year NYC anniversary. She is a graduate student and run coach living in Brooklyn. Fun fact - she spent almost a year in San Francisco racking up miles along the Marina and over the Golden Gate Bridge AND working at The Cheese School of San Francisco.  Her cheese and wine knowledge makes her a great asset for dinner parties! Check out Bex's coaching bio on our Coaches page. 

When did you start running?
I would pick up running from time to time throughout college, but didn't start seriously running until 2004. I had recently moved to NYC after graduating college and wanted to cross "run a marathon" off my bucket list. So I started training. Little did I realize that I would love it so much!

Who inspired you to run?
My parents are my inspiration. From as early as I can remember, they ran together every day. They are now both in their 60's and still going strong. We all run together when I'm visiting or we're traveling and I even convinced my mom to run her first half-marathon with me a couple years ago.

What is your favorite running route? Why?
I recently moved to Downtown Brooklyn, so I've been spending a lot of time running along the waterfront and Brooklyn Bridge Park. I love being by the water and it usually isn't very crowded over there. I also really like running the Brooklyn Bridge at dawn. At that time it's mostly empty, beautiful and a great way to connect to Manhattan for longer runs (loving Summer Streets for that at this time of year). But the bridge is only lovely at dawn. Any later and the swarm of people becomes difficult.

Favorite post-run meal?
Usually I'll go for eggs or a smoothie with almond milk. But after a really hard, long run, a burger is my favorite thing to eat. A medium rare, grass-fed cheddar cheeseburger. Yum!

Best piece of running advice?
Listen to your body. I'm a stubborn person and I have a tendency to push myself hard. Over the years, I've learned the importance of being attuned to what your body needs. Sometimes it's an extra rest day, a shorter or slower run, and that's okay.

Who would you love to run with and why?
I'd love to run with Bart Yasso (Runner's World). I read his book a few years ago and found his story so inspiring. He has such a wealth of knowledge about running and fun races all over the world. Plus, the man invented Yasso 800s, so I'd like to get to know the man I curse while doing speedwork! I'm going to have to catch him the next time he's in NY.

Are you running for fun or sport? 
A little of column A and a little of column B. I run because running keeps me happy and sane and is the ultimate stress-buster. Most of my friends also train for marathons, so my workouts are often great ways to catch-up with them, in addition to getting me race-ready.

Favorite way to sweat other than run?
I love yoga, spinning, and rock climbing.

, , , , ,

Tip of the Week - the Park is the New Gym

, , , , ,

Today's tip is a reminder to get out, explore and use what's around you to strengthen, lengthen and workout! Explore a new park and use the benches as your gym. You can do tricep dips, pushups, stretches and core work on a bench. Use the jungle gym for pullups and agility moves. Or, just get down on the grass for pushups, core work and stretching.

And a bench is a great tool for people who are new to strength exercises or if you are pregnant - less strain and more ability to find alignment.

 

, ,

#TastyTuesday - A Smoothie Challenge

, ,

Jessica and I love smoothies - for breakfast, for a quick lunch, an afternoon snack and sometimes even as dinner after a late workout. I pretty much drink a smoothie a day but definitely find myself making the same one over and over and over again. I decided to do the August Colourful Smoothie Challenge, hosted by Charissa of the blog Colourful Palate, as a way to mix it up and get some new ideas.

The contest is pretty simple. All I have to do is have a smoothie every day and tweet a picture. Pretty simple and there are some great prizes at the end.

Our smoothies tend to be protein smoothies, especially after a workout. We use Designer Whey protein powders. You can make your smoothies without the protein powder - it just helps us get our daily allotment of protein! Below we've listed our favorite fruits, veggies, liquids and fun additions. Mix and match and find variations that you love!

Veggies:
Spinach, cucumbers, kale (just blend a lot!), parsley,
Fruit:
Bananas, blueberries, pineapple, mango, strawberries and avocados. Seasonal fruit is great - peaches, apricots, raspberries
Liquids:
Almond milk, water, coconut water (we stay away from dairy)
Fun additions:
Ginger, hemp seed, chia seeds, coconut flakes, cocao powder, cinnamon, almond butter

What's your favorite combination?

,

#MotivationalMonday

,

One of the first things we ask of new clients is to define their goals - running and health. We ask them to write down their short term and long term goals. The reason for this is to reinforce positive thinking and create a focus for their training. This motivational quote is one of our favorites because it reminds us that we are in control of acheiving what we want in running, health and life. Write down what you want, believe it and then go after it!

, ,

Interview with a Runner

, ,

Sarah Hourigan and Meghan have been friends since first semester freshman year at Hamilton College. Sarah loves sports - watching and playing. She's the best person to go to a game with or have on your softball team. However, running? Meghan never knew her to run, except to the Yankee's stadium or around the bases in softball. When she emailed Meghan to say she was running a half-marathon and needed help, Meghan was thrilled to work with her. Sarah did all the workouts - even in freezing temps and ran an incredibly strong first half-marathon. She's signed up for her second half this fall and we are just waiting until she runs a marathon!

When did you start running?
To this day, I maintain that I was tricked into running. One day, out of the blue, a friend of mine decided we should run a half marathon to celebrate our 35th birthdays. After a lot of procrastination, I reluctantly signed up for the Lake Placid Half. Almost immediately after signing up, my now ex-friend injured herself and withdrew from the race, leaving me, the girl who has rejected the very idea of distance running for quite some time, to train by myself...in the middle of winter....in NYC. Thankfully, I have known the Hot Birds since college and blackmailed them into helping me!

Who inspired you to run?
One word....REYNOLDS....my girl is inspiring, motivating, tough, and doesn't put up with my sh*t. I get away with nothing and am better for it.

What is your favorite running route? Why?
Tough question. It took me a long time to understand why people run. I have heard people say it relieves stress, that it frees the mind, blah blah blah. I always thought they were full of it. Running is painful. It is hard. Every step is a struggle for me. I never experienced the euphoria people rave about....until I ran in Santa Monica. I had to go to LA for work. I woke up one morning at 4AM, super stressed. I really just wanted to order room service and stay in bed until it was time for my meeting but I had that ridiculous half marathon in a couple of months. I dragged myself to the beach and started to run. It was the first time I didn't check my watch every five seconds to see if I was almost finished. I finally let go of all the work stress and allowed myself to completely take in my surroundings. I haven't had an experience quite like that again - probably because I run the same loop in Central Park so often that I know exactly what comes next and when I will be done. There are no surprises. Nothing new to experience. I need to find a new route asap!

Favorite post-run meal?
First, I chug a couple of giant seltzers, then I make pancakes or french toast and coffee. Pure heaven.

What is the best piece of advice you ever received?
Hydrate...I often run totally dehydrated and it is a bad idea.

Who would you love to run with and why?
Roger Federer...because he is awesome and super cute.

Are you running for fun or sport? 
Hmm....good question. I do not run for fun or for sport, I run for pizza and beer. The more running I do, the less guilt I feel when I consume pizza and beer. Amazingly, if I run, I can eat these delicious treats without having to purchase a new wardrobe. I guess there is something to this running thing after all.

Favorite way to sweat other than run?
Random dance parties in my apartment.