Interview with a Runner

Meet Andrew Saunders. He lives in Brooklyn, NY and his apartment looked over the original yellow Hot Bird BBQ sign! Andrew works in finance and recently started his own firm to help hedge funds raise capital.  He is married to his lovely, uber talented wife, Valerie, and they have two kids – Phoebe (10) and Evan (7). Andrew grew up in Wisconsin and is an avid Packer fan. He also PR'd Big Sur Marathon last month beating his previous marathon best by 13 minutes!

When did you start running?
After a few failed gym attempts where I put down the down payment, paid the monthly fee…and never went. I decided to explore this large expanse of green across the street…Prospect Park. I was 39 (now 42) when I started running with any degree of seriousness. It started with a casual conversation with a parent of one of Phoebe’s friends. We met on Saturday morning and 3 miles became 5 miles became 6 miles became a half marathon became a full marathon. Rob and I have run 3 marathons together and have plans for many more.

Who or what inspires you to run?
I am not sure any one person inspired me to run, but having children makes you want to be around as long as possible to enjoy them. It also informed my workout time - I get up early so that when I get home from work I am there for them. Running in the morning provides me access to a very busy city when most people are still asleep and the streets are manageable. New York is all about limiting access and being up with fellow runners it feels like the city is ours.

What is your favorite running route? Why?
In preparation for Big Sur, which is quite hilly, I ran the bridges pretty consistently every morning. Over the Manhattan Bridge, through Chinatown, then back over the Brooklyn Bridge, through Brooklyn Heights and then back along the waterfront on the new Brooklyn Bridge Park. About 6 miles which has just amazing view and very few intersections. Usually the sun is rising as I cross the Brooklyn Bridge and it’s a great way to start the day.

Favorite post-run meal?
Kitchen sink omelet. Basically every vegetable we have in the fridge and a little cheddar cheese.

Best piece of running advice?
No more than 10% mileage increase a week.

Are you running for fun or sport?
Whatever is in between fun and sport probably best decribes my motivation. I am more serious about it than I used to be…to the point where I’ve changed my diet and hired a coach to help my form… but am under no delusion that I am ever going to win anything. I can’t say I am having a lot of fun when I am at the tail end of a marathon. But it feels good afterward.

Who would you love to run with (doesn't have to be a runner)?
Any USA national team soccer player. I have an early case of World Cup Fever.

Favorite way to sweat other than run? 
Playing basketball with my son, Evan.

Fleshman's Awesome Abs Routine

With recovery on our minds this month, I (Jessica) committed to "recovering" my pre-pregnancy abs starting this month. It's been almost 9 months since I gave birth and it's time to feel feel strong through my core again. There are no excuses at this point!

While texting my friend every night about my latest core routine triumph has been helping, I got another boost of motivation from the latest ab routine video by Lauren Fleshman, a kickass professional runner, fellow Oregonian and new mom as well, on Runner's World's website last week.  The video is geared towards runners with a special focus on what recovering runner moms need in terms of core strength post-pregnancy.  As with any post-natal abdominal exercises, check with your doctor first before diving into what Runner's World calls a, "Freaking Awesome Ab Workout." Once you're ready, I highly suggest getting on board the Fleshman Ab Train. 

New Favorite Recovery Tool

by Meghan Reynolds

Both Jessica and I are ramping up our training right now in preparation for our fall marathons (she's running NYC Marathon and I'm running the Portland Marathon). 

Part of our ramping up is getting in tempo or cruise interval runs (to get our feet used to turning over faster) and hilly runs. As you can imagine, this is reaking havoc on our muscles! To combat the soreness and keep our legs feeling fresh, we've recommitted to foam rolling and using our recovery tools.

We love our MELT Method balls because they keep our feet happy and really help allieviate soreness in the rest of our legs. The pressure of the balls on different parts of your feet translate to different pressure points and muscles in your leg (simply put - it's way more complicated than that but you get the point!)

Our newest favorite tools are from Tiger Tail. They are a small company out of the Seattle area. You've probably seen them at a race expo. Their Massager is different from The Stick because of the material. Tiger Tail uses a foam cushioning that doesn't pinch your skin. One thing I like about it is the precision. Foam rolling is great, and still recommended, but it's harder to get a precise area on your leg or back with a foam roller. The Tiger Tail Massager can really get into specific areas. It's also much more portable! I've been bringing it to work and using it throughout the day.

The folks at Tiger Tail are offering all of our readers $5 off their tools. Enter HotBirdHappyMuscles at checkout to get your discount. 

Interview with a Runner

One reason we love working with Team Fox runners is because they are as dedicated to their running as they are to their cause.  This week's runner, Jeff Klein, ran the 2013 NYC Marathon with Team Fox and not only acheived his fundraising goal, but also his running goal. Jeff currently lives in Manhattan on the Upper East Side, has completed 7 marathons and is gearing up for a half ironman in June in Syracuse, NY! 

When did you start running?
I started running in high school to lose weight and stay in shape. I began long distance running in the past 2 years.

Who or what inspires you to run?
Myself, being out of shape. I wanted to lose weight and get fit.

What is your favorite running route? Why?
My favorite for long runs is up the West Side Highway. Anything that you avoid taxis and traffic lights are perfect for running in the city. Central Park (Kennedy Reservoir is awesome for short runs), East River (East River Track is awesome for speed work).

Favorite post-run meal?
Banana and chocolate milk for a regular run. A beer and a cheddar bacon cheeseburger burger after a marathon.

Best piece of running advice?
Listen and take care of your body. That means stretch and if you are in pain or don't think you should be running that day don't. No one knows your body better then you do. Don't let anyone doubt you either.

Are you running for fun or sport?
Fun, but it's a sport as well because you continue to challenge and push yourself.

Who would you love to run with (doesn't have to be a runner)?
Jay-Z and Beyonce could run next to me so I don't need to listen to music. Running side-by-side with Meb Keflezighi would be an incredible experience as well.

Favorite way to sweat other than run? 
Cycling. Peloton Cycling that just opened in Chelsea is my favorite place these days.

Strength Move of the Week: Squat to Leg Extension

Do you ever have the feeling that your legs are ahead of your upper body when you are running fast? Or, your legs are rotating around your pelvis as if your inner and outer thighs have nothing to do with your stride? One of the reasons for this is due to a lack of hip stabilty and balanced strength between your front muscles and side muscles in the leg.

If you are runner, you need hip stability and would probably also like inreased leg power to help you pick up the pace. One way to increase both of these is to implement squats with a leg extension into your routine. This move involves a slight twist on the regular squat to help strengthen abductors (outer thighs) and adductors (inner thights) as well as the gluteal muscles to promote hip stabilty. Try it out this week! 

Recovery tip - foam roll

Stretching and foam rolling are important post run activities that will help keep you running and prevent injuries.

Here's how to foam roll your quads, IT band and hamstrings:

Start in a forearm plank position and position the foam roller towards the top of your quad underneath your hip. You want to let the quad sink into the foam roller and then roll down one inch. Stop and rock left to right, then roll down one more inch and again rock left to right. Repeat this pattern all the way down to just above your kneecap.

Next, roll out your IT band. Again, start up by the hip, roll down an inch and then rock left to right. Repeat that action all the way down the outside of your leg until you are just above the kneecap.

Next, move onto your hamstrings, the muscles on the back of your leg. You want to sit so that the foam roller is directly underneath your gluteal muscles and then move the foam roller down an inch and rock left to right. Do this all the way to just above the knee crease.

Keep your legs fresh and happy as you ramp up the miles this spring. Watch the video on how to do this type of foam rolling technique: http://www.livestrong.com/video/1009743-rolling-out-thighs-prevent-lactic-buildup/

Interview with a Runner

This week we sat down with Jessica's husband, Matt Green. Matt is about to return to running after taking some time off while starting a new job as a Renewable Energy Trader in Portland, Oregon and helping take care of his daughter while Mom gets her runs in.  Matt's more of a sprinter - quick bursts - as in to the fridge for a beer. Apparently, he's also a fan of the old school Vaurnet tank.  With Hood to Coast around the corner, it's time for him to get back in the game. 

Hood to Coast finish line circa 1980's?When did you start running?
I started running when my wife made me. I have always played sports and always hated just running. I learned to enjoy it when I was running in Brooklyn. I ended up running the NYC Marathon in 2011 and thoroughly enjoyed it. Treadmills suck.

Who or what inspires you to run?
My wife.

What is your favorite running route? Why?
Vacation runs because it is a great way to see the area.

Favorite post-run meal?
Sierra Nevada Pale Ale.

Best piece of running advice?
Hydrate and stretch.

Are you running for fun or sport?
When I do run there is always a competitive component. Do not let anyone pass me, etc.

Who would you love to run with (doesn't have to be a runner)?
The Wilpons (Mets’ owners) so I can convince them to sell the team.

Favorite way to sweat other than run? 
Surf, ski or my mini at home workout.

Strength Workout: Phone a Friend

By Jessica Green

Eight months have passed since I had my first child in August. For the last seven and half months, I attempted to do core work on a daily basis. I failed . . . miserably.  Finally, I phoned a friend for some serious accountabilty. My friend, like myself, gave birth to her son in August and had grand plans to do core work a couple times a week, but was struggling to make it actually happen. On our runs we discussed this problem regularly with myself frequently complaining that I had zero core support on the downhills or when trying to pick up the pace. Both of us have fall marathons on the calendar and believe very strongly about the value of proper strength before and during our training. So, it was time to get serious. For the last two weeks, it's worked and I've done my core work almost every night. 

I know that each week I present you with a new suggested strength exercise telling you it's as easy as one move a week. Well, sometimes we need more than a blog post telling us to do something. Sometimes we need a friend texting us in the middle of bathing our child that she just did her ab workout and it's time for you to do yours too. Perhaps it's the competitor in us that makes us do it. Or the real time reminder. Whatever it is, it's working! 

If you are struggling to make time for strength work (or any type of workout), then I challenge you to pair up with someone and start keeping tabs on each other this week. It works!

Monday Motivation - Training Inspiration

by Meghan Reynolds

After a marathon hiatus, I'm ready to train for one again. I start my base training phase today, in preparation for a fall marathon. Over the weekend, as I created my goals and plans, I was looking back at my old training plans for inspiration. I kept detailed notes during my 2010 marathon PR and my not so stellar 2012 marathon. I needed to look back to understand key learnings and to figure out what worked and what didn't work.

I realized that I incorporated a lot more cross training workouts in 2010 and that I was much more diligent at doing very specific workouts - namely, speed work and tempo runs in 2010. Thus, I'm concentrating on tempo runs over the next 7 weeks in order to prepare myself for the faster runs my marathon training is going to require. I wish I could just jump back into the workouts and crush those 800 meter repeats like I use to but my body isn't there. I'm stronger and can do more pushups than I could do in 2010 but I haven't practiced turning over my legs so that's my base training focus.

It's easy to write it down and say I'm going to do it; it's the actual doing that is the hard part :) So, to keep me inspired, I wrote out my goal and put it on my fridgerator. I printed out pictures of me during the NYC marathon and I recruited friends to run with me on different days - they will hold me accountable!

Additionally, my Dad is a source of inspiration. At 70 yrs old, he started running and committed to running 3 miles last summer. He did it and I couldn't have been prouder. This picture sums up how great he felt and sums up how great I want to feel after PRing in my fall marathon!

If you need help coming up with a plan or need inspiration - contact us. We have a great marathon special going on right now - $249 for a 16 week personalized training plan.

Boston Marathon Recap

by Elizabeth Eckhart

“I can't run a personal best from behind. I can't win a race from behind. Goal No. 1 was to win this race. Goal No. 2 was to be on the podium. Goal No. 3 was to run a personal best. I could have been conservative and stayed back and run 2:10 or 2:11, but I'm a competitor. This is probably the most meaningful victory ever for me."For the first time since 1983, an American won the Boston Marathon men’s division with an official time of 2:08:37 (per the results viewable on the Boston Marathon’s Facebook page). Meb Keflezighi, who is 38, had his eye on that finish line, and nothing else, from the beginning. He had no intention of running a safe pace, in fact, he was quoted following his finish stating the exact opposite:

The women’s race, which took off around 9:30 am with the elite runners, was defended by previous champion, Kenya’s Rita Jeptoo, 33. Her time was an incredible 2:18:57, a course record. She is now the seventh person in history to have won three Boston Marathons.

Like many, Rita was likely overjoyed at the chance to re-do the Boston Marathon this year. Though she won last year, her victory, and more importantly, the spirit of the race, was marred by the tragic bombings, which killed three people and wounded more than 260. For the 36,000 runners competing in Monday’s race, the theme was “take back that finish line!” - an anthem that the race announcer shouted to them just prior to the start.

For runners like J.P. Norden and his brother, Paul, their determination is more than just admirable, it’s inspiring. Both brothers were injured in the mass confusion that followed the bombings last year, each had to have his right leg amputated as a result of their injuries. Both brothers now use prosthetic legs. J.P. told CNN, “Where we are right now, where we got hurt, lost... changed our lives.”

They weren’t the only ones, either. Marc Fucarile, another survivor who also lost his right leg, suffers from the constant threat of a piece of shrapnel still lodged in the inner wall of his heart. When asked about the pending trial of Dzhokhar Tsarnaev, who was responsible for the bombings along with his brother, Tamerlan Tsarnaev, Fucarile says, “Whatever he gets, he deserves.”

Even President Barack Obama weighed in on the brave Boston Marathoners, tweeting from @WhiteHouse: “Congrats to @runmeb and @ShalaneFlanagan for making America proud! All of today’s runners showed the world the meaning of #BostonStrong. -bo.”

Representing her home country, Shalane Flanagan of Massachusetts, was the first American woman across the finish line. She led the race for the first 19 of the 26.2 miles, then slowly dropped to a still impressive seventh, with a time of 2:22:02. She broke her personal record of 2:25:38, and managed to secure the honor of having the fastest course time ever run by an American woman at the Boston Marathon. She told fans in the post race news conference, “I don’t wish it were easier, I just wish I were better. It was a really heartfelt performance.”

Flanagan was also one of the first to submit her entrance for the race, calling Mary Kate Shea, who assembles the John Hancock Elite Field, to confirm she’d be back in 2014 - just three days after the 2013 bombings. This year, she’s already confirmed her presence again at the 2015 race. “I can say right now, I’ll be back here until I win it. I’ll be back to challenge Jeptoo.”

If you missed the Boston Marathon’s live streaming, the event is already available on demand (with special packages) or watchlive.baa.org. If you were unable to compete, there are still opportunities as well: of the five largest marathons in the U.S. (of which each pull in over 20,000) racers, the ING New York City Marathon, the Bank of America Chicago Marathon, the Marine Corps Marathon in Washington DC and the Honolulu Marathon still remain for 2014. Though most lottery and early registration is filled (except for Honolulu), most of the races, including Bank of America Chicago and Marine Corps, are still available to register with a charity partner. Which means interested runners could sign up, and start training and fundraising today!

Strength Move of the Week: Clamshells

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Clamshells
Fall marathon training is around the corner which means ramping up the mileage for many runners. This is a dangerous time for those prone to IT Band issues (you know who you are!). Here's a reminder to do your preventative work NOW rather than when the pain sets in and it's too late. Step one should be - start doing Clamshells. Clamshells improve the control and function of the gluteus medius which is a muscle that's usually weak in distance runners with ITBS. Clamshels also bring balance to the anterior and posterior hip muscles. As you do these, keep the hips stable and stacked on top of each other. Avoid twisting your lower back or rocking your top hip back and forth. Do 15 on each side. 

Monday Motivation - Small Steps

A race training plan, especially a marathon training plan, is made up of several different training periods. Each period corresponds to your ultimate goal. Remember, that each workout is in your plan for a reason; it's there to make you a stronger runner up the hills or understand how to push through fatigue.

In order to reach your runnng goals, it's important to remember that each workout is a step towards that goal. You'll accomplish great and lofty goals by doing the work (the small, yet tough, workouts).

How to Train for a 10k

If you want to crush your next 10k race, there are a few key things to remember. 

1) Give yourself ample amount of time to train. I recommend about 12 weeks if you are a beginner or new to running.

2) Set up a log book to record your runs and your workouts. Aim to run three times a week and then have one of your runs be a longer run so that you gradually work up to the 10k mark which is 6.2 miles.

3) Strength train. Two key exercises that you want to implement during your training are squats and opposite arm/leg extension. So when you are doing a squat, you want to have your feet about hips width apart and you want to sit back as if you were sitting back onto a stool. Come down all the way or just do a modified one if that hurts your knees. Gradually work up to two sets of 25 squats, two or three times a week. The opposite arm/leg extension is great because it builds up your core muscles and gives you balance. To do the opposite arm/leg extension, come down into a tabletop position and extend your left arm out and your right foot back. Inhale and then as you exhale, bring your elbow and your knee together, hold for a two second count and then inhale and extend all the way back out. Do that ten times on each side. That exercise is safe and effective to do every day.

Watch now: http://www.livestrong.com/video/1009744-prepare-yourself-run-10k/#ixzz2zSnfJhL6

Follow those 3 steps and you'll be on your way to crushing your next 10k race!

Interview with a Runner

Our runner today is one of Meghan's friends from Chile, Matias Fajardo Fuente-Alba. He loves trail running, adventure, oh and beer!

When did you start running?
I started running about 20 years ago, At first, I was just keeping my dad company on his runs but then it turned into something I needed to do. At some point, I started to feel "heavy" if I skipped a run.

Who or what inspires you to run?
My Dad. He always inspired me to practice any sport, but since he was a runner, he invited me to join him and I accepted!

What is your favorite running route? Why?
Anywhere there´s a trail! I enjoy running outside the city.

Favorite post-run meal?
not a meal but beer!

Best piece of running advice?
2 pieces of advice have stuck with me: 1) Stretch, always stretch and 2) give injuries time, your body needs to rest. If you keep pushing you'll never get well.

Are you running for fun or sport?
For fun. I became a trail runner 3 years ago and was part of The North Face running team here in Chile. Now, i just love the trails.

Who would you love to run with (doesn't have to be a runner)?
Dean Karnazes and my girlfriend (she's not a runner...yet!)

Favorite way to sweat other than run? 
I do Crossfit periodically because it's hard to get bored with it - no class is like any other one. Also, I play touch rugby because I enjoy the team atmosphere.

Strength Move of the Week: Calf Raises

As running coaches who promote long term, injury-free running, strength work is always a part of our recommended weekly routine for every runner out there. So, where to start? Start with just one move a week and build from there. Hot Bird Running has you covered with our Strength Move of the Week!

Move of the Week: Calf Raises
Why we love these? Calf raises feel like a miracle move sometimes. They are simple, can be done just about anywhere and help prevent shin splints, Achilles tendonitis, runner's knee, calf strains and more. Plus, they help power you up hills and pick up the pace in training and on race day.

We recommend single leg calf raises for maximum benefit because you are running on one foot at a time after all. To help with balance and proper execution, find a wall, chair or something to help you balance while you do the following:

1) Stand on a flat surface with feet hip width apart. Shift your weight onto the left foot, bending slightly at the knee to prevent locking. Draw the right knee up towards your right hip until the right foot is completely off the ground.

2) With all of your weight on your left leg, slowly lift your left heel off the ground and rise up on the ball of your foot as high as possible.

3) Slowly lower back down until the heel almost touches the ground and then rise back up on your toes again. Count to 3 on the way up and as you lower your heel back down and as you lower, emphasizing balance and control making sure movement is only in the ankles, not the knees or hips. Repeat this 15-20 times on each side.

Here's how it looks:

Interview with a Runner

We met this week's runner, Roxane Bennett, during an RRCA training course in Portland this fall. Now she kicks our butt in her Full Tilt Cycling and Pyrolates classes at Firebrand Sports. Roxanne is a native New Yorker living in Portland, OR since July 2013. Her husband of almost 22 years is active duty Air Force while she is a certified personal trainer, RRCA certified running coach and group exercise instructor and the Studio Manager at Firebrand Sports in downtown Portland. Roxane loves to travel, read, drink wine and barbecue - and run!

When did you start running?
I started running track in Jr. High because I thought it would be fun. I competed in the 100M & 400M hurdles, 4x100 Relay, 200M and discus over the course of my high school career.

Who or what inspires you to run?
My husband inspired me to run my first road race back in 1995. It was a 10K. I’ve never looked back.

What is your favorite running route? Why?
Behind Camelsback Park in Boise, Idaho is my favorite place to run because it’s off road, has rolling hills and is quiet. I make a point of hitting the trail every time I’m in town.

Favorite post-run meal?
Homemade protein smoothie with spinach, banana, strawberries, blueberries, almond butter, apple juice and protein powder. YUM!!

Best piece of running advice?
The first time I ran Robie Creek in Boise, ID I was about a half mile from the top of the hill when an older gentleman looked over and told me it would be faster for me to walk than to keep trying to run to the top. He was right and I’ll be thinking about that Easter weekend when I run it again with my husband, sister and brother in-law.

Are you running for fun or sport?
I run for both. I enjoy running, but I also enjoy competing in various distance races as well as triathlons.

Favorite way to sweat other than run? 
Spinning and Pyrolates (Megaformer). I teach and take both. I love how the classes push me to kick my own ass!

Strength Workout of the Week: Shin Splint Prevention

It seems like shin splints are in the air the last few weeks.  Perhaps it's because as the weather gets nicer people are ramping up their running.  There are a few, very simple strength exercises you can do to prevent the onset of this nagging injury often caused by overtraining, ramping up your mileage too soon, or an imbalance in strength between the shin and the calf. These exercises include the following (do them every day if you can):

1) Toe/Heel Walking: Walk the length of the room on the toes and then heels with the feet and knees pointed straight ahead of you. Then externally rotate the legs 45 degrees and walk the length of the room on your toes and then heels. Finally, internally rotate your legs 45 degrees and walk the length of the room on your toes and then heels. Walk slowly, emphasizing balance. Make sure knees are tracking the same direction as the toes.

2) Calf Raises: Stand on one foot, with other leg bent and standing knee slight bent to prevent locking. Slowly raise up on the ball of foot as high as possible and slowly return to the floor, emphasizing balance. Repeat for 2 sets of 10 repetitions on each side. Use a wall or railing for balance.

3) Toe Taps while Seated: In a sitting position lower and raise the left foot with the heel on the ground as high and as quickly as possible for 60 seconds. Repeat on the right side. Start by doing this on each side once and build up to 2-3 times on each side.

4) Side-to-side Weight Shift on Toes: Stand on toes and ball of the feet, shift weight from the inside of the feet, near the big toe, to the outside of the feet, near the small toe. Rock from the inside to the outside of the feet slowly and under control, emphasizing balance (that is one repetition). Repeat for 2 sets of 20 repetitions.

If you are prone to shin splints, warm up with 5 minutes of walking and then do this routine before every run - it WILL make a difference. 

 * If you are currently suffering from shin splints, stop running for a few days to a week, ice the front of your shins and avoid hills once you return to running (pain free). Do not try to run through shin splints. This will only make them worse.  

Monday Motivation - Working Out on Vacation

by Meghan Reynolds

I'm on vacation in Paris and while I know I will be walking around a lot, I still want to get my runs in and exercise because, let's be honest, I am going to consume way too much champagne and bread. Walking won't cut it plus, I know myself and exercise is an outlet for me. Traveling, regardless of how easy your companion is and how relaxing the setting is, there can be a lot of daily mini-stressful moments.

In order to stay on track, I'm doing my daily plank exercises, and I've come up with my tips for working out while vacationing.

1. Be realistic. if you workout 6 days a week at home, aim for 3-4 days on vacation.

2. Create an in-room workout. I like the NTC app for quick 15-30 minute workouts. If you don't have that or won't have your phone with you, write down an easy series. Here's my fave: 25 squats, 10 pushups, 30 seconds Russian Twist, 2 minute plank series, 10 squat jumps. Repeat!

3. Bike or Run Tour. Pick a day to rent a bike and explore or see the city/area by foot. Bring a small backpack, water and money. Stop along the way to enjoy the sights. This is a great way to see smaller neighborhoods and an excuse to eat more - gotta fuel along the way!

4. Do your homework. Know if your hotel has a gym and, if you are a runner, check Map My Run for routes. Or, look up local running clubs. Many are free and welcome visitors, especially foreigners.

5. Use your surroundings. Look at getting in your exercise with what is around you. If you are at the beach, try swimming, kayaking or stand up paddle boarding. If you are in a city, rent a bike. If you are in the mountains, take a day hike or, if you are ambitious, hill repeats!

6. Enjoy. So you skipped a workout - it's not the end of the world!

My advice is to create a gameplan and then have fun with it. I'm going into my 9 day vacation with a game plan, ideas and a relaxed attitude.

Our New Favorite Workout - Pyrolates

Jessica and I are always up for a new workout. We discovered Firebrand Sports in the fall. Pyrolates is one of the hardest classes we have ever taken. It's a total body workout that will kick your butt. It uses slow movements, body resistence and this god-awful moving machine to tone you up very quickly. Our arms and abs have never looked so good.

Each class combines strength training, cardio, endurance, core and flexibility – and not just in every class but also in each exercise. The class moves quickly and the depends on you being able to transition quickly and get into the next pose. After a few classes, we started to pick up the names of the poses but we still look at each other dumbfounded when it comes to some poses. French Twist? Bear? Thank god there are some people in the class who know what these names mean!

The megaformer/pyrolates class at Firebrand Sports in Portland is intense, hard, sweaty yet very rewarding. A lot of it comes down to your will power and your ability to push through difficult poses. The instructors are fun and friendly as well as harsh - they want you to get lower, push through the pain and find your limits.

If you have a Megaformer class near you, we highly recommend you check it out. It's a great addition to your strength or training routine.

Interview with a Runner

This week's runner, Jerami Garcia Ramadan, chose one of the worst winters in history to start running and she perservered! Jerami was born and raised in AZ and is now constantly freezing in DC.  She is a Returned Peace Corps Volunteer (RPCV), married to a fellow RPCV she met while in Peace Corps who happens to be Jessica's cousin. She's the oldest of 8 and currently works for USDA's Food and Nutrition Service. Over the last 16 weeks Jerami has transformed herself into a true runner with sports bra chaffing, track workouts and 9+ mile runs to prove it. Cheer Jerami on this weekend in her first race ever - the Cherry Blossom Ten Mile Run in DC! You go girl! 

When did you start running?
I started running this past year as part of a 30 b4 30 goal list. Before I started, I'm pretty sure the last time I ran was when we were required for PE in high school. I've always wanted to get into running because I know it can be really good for you, but it's always been a struggle. By signing up for the Cherry Blossom 10- mile race here in DC and getting coaching from Hot Bird, I've been able to tap into some of my other motivating factors to get me out there!

Who or what inspires you to run?
I wish I had some sort of really noble inspiration like some of your other runners, but honestly I'm just trying to treat my body well. I'm really thankful for my health and don't want to take it for granted. I know there are a lot of people that would give anything to be able to throw on some shoes and take a run around their neighborhood without a second thought. I guess a big inspiration for running is my family. I'm always thinking about setting a good example for my siblings and my previously inactive lifestyle was not a good example.

What is your favorite running route? Why?
I don't really have a favorite running route yet. Anything that is close and doesn't require a lot of stopping (in the city can be hard). I really like running routes I've previously walked (b/c it obviously goes much faster) or that I've previously ran because I know what to expect. DC is all about running so there are a lot of great spots around that I'll explore when the weather stops being my worst enemy.

Favorite post-run meal?
It's funny because I think the only times in my life when I am not hungry are when I am asleep or right after a run. I do try to drink a green smoothie or some protein powder with nut milk when I get home, but I usually just eat whatever we are having for dinner later that evening. I do make sure to go out to one of my favorite restaurants on my long run days.

Best piece of running advice?
Um, everything Jessica tells me. Seriously though, it's so nice not having to sift through the massive amount of information out there on how to run properly or how to train for a race. I constantly get feedback on specific things that I am having trouble with as a new runner.

Are you running for fun or sport?
Neither? Signing up for the race was more about having a tangible date to work toward and I don't think I can call running "fun" just yet. Ask me in two week after my race.

Who would you love to run with and why (doesn't have to be a runner)? 
I'm pretty happy with my current running buddy, my husband. But I would love to run with my sisters (all teenagers). I miss them so much and their energy would definitely keep me on my toes.

Favorite way to sweat other than run? 
I'm a huge fan of Jillian Michael's videos - so convenient and they really make you work. I also love bikram yoga, but I don't get out to a yoga studio to do it very often.