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NYC Half 2012 - IN!

If I was having any trouble getting back into the swing of things, I received the greatest news this morning. I got a lottery entry into the NYC Half! I can't wait to race through the streets on Manhattan. Ready to hit the ground running in 2012!

Inspiration for the day. So beautiful. I want to be her!

#yoga #fitness

NYC Half 2012 - Course Map

SO PUMPED!

Brooks Running Shoes – Review (Axiom Replacement) - Part One

Gaining entry into the NYC Half has inspired me to hang up my old kicks and get some fresh new pumps for the occasion. As any runner can relate, parting ways with a pair of running shoes can be quite sentimental. Letting go of those miles, starting anew and breaking in a new pair of shoes feels almost like you're starting a new relationship. Literally, the sneaker symbolizes the blood, sweat and tears shed throughout every step of your journey running and training. And now you have to develop that same sort of bond with a new guy. Not a feat taken lightly.

For me, my oldie but goodie is the trusted and always reliable Brooks Axioms:

Keeping with the relationship analogy, from Day 1 me and this shoe hit it off! I didn't have any gripes with it whatsoever. The insole fully supported my supination, there was no heel shock and was very lightweight; it was perfect for my running style! I bought these shoes back in 2008 and enjoyed them so much that even after running them into the ground, I continued using them for three years. However, I figured like car mileage, my shoe mileage had reached its useful life and it was time to upgrade.

I went to my local running store - Jack Rabbit Sports (highly recommended by the way. Every employee I've encountered is super sharp, knowledgeable and friendly) to get a replacement. I strolled in after work thinking I'd be in and out just getting the same Axiom that never failed me before. However, after telling a staff member the style and size I wanted, the man laughed at me and said "Axiom? I had the same shoe years ago, but it's been discontinued for years!"

WHHHHAT?!

Did he just say discontinued? What did he mean discontinued? How could they discontinue such a reliable shoe? And what I am supposed to do now?

Thankfully, the sales rep, Todd, talked me off the ledge and assured me he'd help me find something comparable. I began to trust him a bit more, especially after he explained how much he loved that shoe too and was equally sad to see it go. I decided I would stay with Brooks hoping the brand had good explanation of discontinuing the Axiom and developed an even better shoe to put its predecessor to shame.

Todd brought out the Ravenna, which is the shoe Brooks introduced as a replacement to the Axiom. I hopped up on the treadmill and began running to see how it felt and so Todd could study my form. After the first few strides I could already tell the "sparks" weren't there. It felt bulkier around my foot, so I stopped running and immediately ruled that out. Next he had me try on the Vapor, Ghost and Defyance. After trying all three on the treadmill and still not being completely convinced I'd found "the one", I retried on the Ghost and Defyance and instead of running, Todd suggested I do some light cross training activity to test other movement in the shoe. So I did a few jumping jacks and burpees right in the store in both shoes. Who knew I'd get a workout in while shoe shopping?! Haha, luckily the store attracts a crowd that doesn't judge your shopping habits; I'm sure a few of them have had their share of in-store workouts trying to find their perfect shoe.

After my mini workout, I decided I found the most comfort in the Defyance and actually thought it was much lighter than the Axiom. I figured I'd give it a go. So, introducing my new sneaks:

After I get a few miles in them, I'll come back and let you know how they feel. What is your favorite running shoes?

#running #running-shoes #review

In my 6 month hiatus...

Sadly, my posts on this blog are not the only aspect of me that went MIA in the past 6 months. Unfortunately, my running regimen also was thrown out the window shortly after the Brooklyn Half.

HOW DID I LET THIS HAPPEN?!?!

I can make up silly excuses about summertime travel, moving into a new apartment, getting a new puppy, blah blah blah...all those things are true, but the simple answer is I removed running completely from my routine, didn't make it a priority and chose to not fit it into my schedule. Shame on me.

It seems the longer I put it off, the harder it is to jump back into it mentally. As punishment, the pavement hasn't been so kind to me for abandoning it for so long. In fact, whipping myself back into shape this time around has proven to be far more difficult than any other time I've been derailed. But after reviewing my first post from this blog, it brought me back in the right mindset and I'm determined to keep this commitment. So as much as my body resists the cardio that has been so foreign in the past few months, and as much as I try to play mind games with myself on why I shouldn't go to the gym, I'm back and ready to rock!

I read a couple of funny quotes on twitter the other day that I've been using as a motivation.

Paraphrased (because I can't remember the exact tweets):

"That's not sweat. That's your fat cells crying."

"A moment on the lips is a lifetime on the hips."

I'm happy to be back to share my journey with you all. Let's do this y'all!

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Pump It Up Playlist

Hey guys! A couple of my friends asked that I share the playlist I created for the BK Half I ran a couple weeks ago, so I figured I would share on my blog too in case any of you wanted new playlist material. I'm giving you forewarning though, there are several really embarrassing tracks (cough Beiber Fever), but don't judge. Whatever keeps me motivated, right?

♪ Brooklyn Half 2011 Playlist ♪

Backstreet Boys - Larger Than Life

Black Eyed Peas - Bebot

Black Eyed Peas - Pump It

Blink-182 - Feeling This

Booty Bass - Shake That Ass Bitch

Buckcherry - Crazy Bitch

Cobra Starship - Bring It (Snakes on a Plane)

Cobra Starship -Send My Love to the Dancefloor, I'll See You in Hell

Cute is What We Aim For - There's a Class for This

Danity Kane - Show Stopper

Destiny's Child - Jumpin' Jumpin'

DJ Khaled - All I Do Is Win

DJ Khaled - We Takin' Over

Fall Out Boy - Thanks for the Memories

Inoj - Love You Down

Janet Jackson - Escapade

Janet Jackson - Rhythm Nation

Jay-Z - Empire State of Mind

Jennifer Lopez feat. Pitbull - On the Floor

Jonas Brothers - Burnin' Up

Josh Garcin - Nothing to Lose

Journey - Don't Stop Believing

Justin Beiber - Baby

Justin Beiber - Someone to Love

Justin Beiber & Sean Kingston - Eenie Meenie

Kanye West - Gold Digger

Kanye West - Stronger

Karmin - Look At Me Now [Cover to Chris Brown]

Ke$ha - Blow

Kelis - Bossy

Kelly Clarkson - Since You've Been Gone

Keri Hilson feat. Kanye West - Pretty Girl Rock

Lady Antebellum - Looking' for a Good Time

Lady GaGa - Bad Romance

Lady GaGa - Just Dance

Lady GaGa - Starstruck

Lil Wayne feat. Bobby Valentino - Mrs. Officer

LMFAO - Party Rock Anthem

Lustra - Scotty Doesn't Know

M.I.A feat. Lil Wayne - Paper Planes

Michael Jackson - P.Y.T. (Pretty Young Thing)

Miranda Lambert - Kerosene

Missy Elliott - Lose Control

Monica - Everytime the Beat Drop

My Chemical Romance - I'm Not Okay

New Found Glory - All Downhill from Here

Nicki Minaj - Did It On 'Em

Nicki Minaj - Super Bass

Nicki Minaj feat. Drake - Moment 4 Life

Nicki Minaj feat. Eminem - Roman's Revenge

Notorius B.I.G. - Juicy

Notorius B.I.G. - Nasty Girl

PANIC! At The Disco - Between Martyrdom & Suicide is Press Coverage

PANIC! At The Disco - But it's Better If You Do

Pitbull - Toma

Pretty Ricky - Your Body

Rihanna - Disturbia

Shania Twain - Feel Like a Woman

Spice Girls - Wannabe

Taking Back Sunday - Brooklyn (If you see something, say something)

Taking Back Sunday - Make Damn Sure

The Killers - Mr. Brightside

Timbaland - The Way I Are

Tito El Bambino - Siente el Boom

T-Pain - Bartender

Usher - You Don't Have to Call

Enjoy and let me know what songs get you in the zone during your runs. Happy running!

#running-playlist #running

NYRR Brooklyn Half Recap – Run Your Own Race

The Course: Two counter clockwise loops around Prospect Park, then exit the park onto Ocean Parkway and straight until you hit the boardwalk of Coney Island.

Weather: Perfect, beautiful and warm! That is, until around mile 9. After the 9th mile, the sun started beaming more and humidity kicked in.

Pre-race meals: Whole wheat pasta with alfredo sauce, bana-choco-nutter protein shake and a red velvet cupcake for supper. Oatmeal with cinnamon for breakfast. A banana an hour before race time.

My friend, Caroline (who also ran her first half with me, sneaks pictured next to me above) asked me “Which do you feel more proud of: running a half marathon or graduating from college?” The answer was so simple to me. Training and preparing my body and mind to run the long distance took far more focus and self discipline than studying or preparing for an exam. Finishing my four year degree seemed like a walk in the park compared to the 13.1 mile journey I had just embarked on.

The day before the half I was very calm and relaxed. I was ready to just get the show on the road and hit the pavement already! I received so much positive energy from friends wishing me well; it was really encouraging to sit on before the big day. I picked up my bib after work and went straight home to have a carbo-loaded supper, get my stuff prepared for an early morning and hit the hay around 8p.

I managed to sleep pretty well the night before. I woke up at 4am still feeling calm and relaxed, made a bowl of oatmeal and headed downtown to pick up Caroline. We headed to Brooklyn together and I’m 99% sure we were the first runners there. We got to Prospect Park around 5am and the park was still dark, super foggy and empty. Our cab driver decided to tell us the park was haunted right before we got out, so we were a little spooked wandering around aimlessly by ourselves looking for fellow runners. Luckily we were able to spot some volunteers and mingle with them for a bit beforehand. Once more runners started trickling in, my calm and relaxed persona disappeared and my nerves started kicking in full blast. Everyone looked so athletic and ready to rock, I began second guessing how prepared I really was for this race. Thankfully Caroline was there with me to calm my nerves.

Once the race started, my nerves went away and I was feeling good. The best advice given before the race was from my coworker – an avid runner who has completed tons of half marathons and full marathons. She told me to run my own race. The adrenaline pumping through me told me to pick up the speed, but I managed to control my speed pretty well to prevent burning out later. The first loop around the park went pretty quickly and smoothly. I remember reviewing the map of Prospect Park beforehand and being nervous of the big hill, but it wasn’t bad the first time around. The second loop around was a different story though. There’s an area in the loop where the hill plateaus and you think it’s downhill from there, but then you turn the bend and see there’s even more incline ahead. Man, I could have sworn the hill got steeper and longer the second time around! I manged to push through the second lap and that awful hill without stopping though and made it out of the park alive!

Once I exited the park I noticed I was making pretty good time, running 10 minute miles consistently through mile 7. By the time mile 8 hit, I was on the beginning stretch of Ocean Parkway. From mile 8-11 was the most boring part of the course. There were few people on the sidelines cheering, the scenery did not change since it was just a straight, shot to Coney Island. At least it was mostly flat. At one point during the course, the avenues begin going through the alphabet, so all you see is the streets counting down from Avenue A-Z. I really made the stretch seem never ending. Naturally, this is the part of the race where many (myself included) begin to slow down. Mentally, I was trying to push the pace, but my body was not agreeing. I went from a 10/mile to continually dropping mile after mile from 11/mile to 12/mile to an embarrassingly slow 13/mile at around 10-12. Woof. I stopped at mile 8 and 11 to refuel on Gatorade. My efforts were still above the low expectations I set for myself: I wasn’t going to be last, I was definitely going to finish and even better, I was well in front of the 3-hour time limit of the race. At around mile 11 I wiped the sweat off my face and felt beads of sand layered all over my cheeks. I licked my lips and tasted the salt water from the shore ahead. I finally felt like the end was near! This encouraged me to pick up the pace, dig deep and finish the last two miles strong.

Mile 12 and 13 were surprisingly the easiest of the race. I had so much adrenaline pumping at that point..I could taste the beach, see the Coney Island ferris wheel, hear more spectators cheering. Finally I could actually see the end of Ocean Parkway and a crowd of people at the entrance of the boardwalk; the final meters were so close! Once I turned the bend to the boardwalk I could make out the blue FINISH ahead. It was a bit further away than I anticipated and adjusting to the wooden boardwalk from the concrete proved to be tough on my legs, but I found some way to fight through the pain and I sprinted the last .2 miles to the finish line. I high-fived fellow finishers immediately after and as soon as I found a clearing to be alone, I began to weep like a little girl. I did it.

As cliche as this sounds…after all the ups, the downs, the hard work finally paid off and I finished. After a while, I began to realize the sweat, tears and ocean breeze were a synonymous salty taste on my face so I figured I needed to get myself together. I grabbed a bagel, started my cool down and searched for Caroline to celebrate the feat we conquered that Saturday morning before many New Yorkers even have their bagel and coffee.

#running #half-marathon #brooklyn-half

Mile Dedications for My First Half

A friend of mine shared with me the idea of dedicating each mile I run in the half to a person that has inspired me throughout this training process. I thought this was such a brilliant idea to thank everyone and to keep me motivated throughout the whole race. So my dedications (in no particular order) are below. Thank you all from the bottom of my sole (you know I'm cheesy, but go ahead and laugh :) ).

1: Denise - Thank you so much for always encouraging me and listening to me complain about my training woes. I'm happy for all of your training and fitness success too; keep it up! You're always my biggest fan and it means a lot to me. Mahal kita, Ate! (translate if you want..it's Tagalog/Filipino).

2: Caroline - I couldn't have asked for a better person to experience this with. Having you training for the same goal really kept me in line and motivated to be better. Thanks for inspiring me to sign up in the first place, and here's to the next halves/fulls/ironmen we conquer!

3: Scott - Thanks for offering the best training tips. I'll remember to pinch the bottom of the water cup when drinking and running like you said so I get the most liquid in my mouth. Thanks bro, hopefully we can run one together in the future!

4: Mom - I know you'll be proud of whatever I do, but thank you especially for your support during my training. You're the best and hopefully one day you can come congratulate me at the finish line. I love you!

5: Dad - You finally made a runner out of one of your kids! Thank you for always checking on my training and for you running stories. Next time I'm home I'll finally take you up on that run together, but you gotta keep up. ;) Love you.

6: Junior - You probably don't know I'm about to be running this in a couple of days, but I can't wait to tell you all about it. I know you're going to appreciate this story especially because you were the runner when we were kids, not me. Thanks for handing over the reigns bro! Love you.

7: Amber - Thanks for knowing me well enough to not believe that I would run a half and to question what's wrong with me. I know, what happened to me?! Haha love you, Ber.

8: Austin - Thanks for making feel like a cool big sister for doing this. Hopefully we can run one together in the future. Love you!

9: Tricia - You're gonna be next, woman! Haha, thanks for not beating me at something for a change. ;) Love you!

10: Lindsay - Thank you for always asking for an update on my training and sincerely listening to what I was saying. Even if I was bitching and complaining about how I wanted to quit, you were so supportive and such a great motivator and coach. Love you, roomie!

11: Jodi - When I told you how much I was struggling to get to 10 miles, and you told me the next day "I ran 10 miles this morning and thought of you", I wanted to punch you in the face. LOL, so kidding! Seriously, I wish I was a running machine like you. Your expert advice throughout my entire training process really meant a lot. I'll always remember to 'run my own race'. Thank you!

12: Jennifer - Your yoga classes really helped me break through the mental barrier I struggled with on getting past eight miles. I can tell by your style of teaching you are both a runner and a yogi. Thanks for consistently offering amazing classes when I needed to break away from the treadmill, and for getting me hooked on yoga!

13 and .1: Zane - Precious angel, every time I felt like quitting I always found some sort of inner strength I didn't know was there and pushed through. I dedicate more than a mile to you because I couldn't have finished without your spirit motivating me and the knowledge that I was doing this for you, who was never given the opportunity. I know you helped me get through it and I thank you. <3

#running #dedications #half-marathon

I recently purchased a deal on one of those coupon sites (groupon, living social, lifebooker, etc…I can’t remember which one it was anymore) for a 80% off of 3 yoga classes. It was dirt cheap and I’ve always wanted to give yoga a try so I figured why not? I later noticed this studio – YoGanesh – has a weekly class specifically for runners. I thought this was the perfect introduction to yoga! A description of the class, as provided from their site:

Running and yoga make the perfect pair of strength and flexibility. Join other runners to increase balance, flexibility, and strength. Learn how to focus your attention internally on your body’s movements rather than on an external outcome (winning a race.) This class is specially geared towards runners and will focus on balancing strength, increasing range of motion, and using breath to train the mind and body to work together. Adding a consistent yoga practice into your running regiment can offset the effects that the runners one dimensional workouts create. Bring your body into balance with this hour long yoga class so that you can continue to run injury free for years to come!

I didn’t realize how challenging yoga was both physically and mentally until my first class.

Physically, I cannot tell a lie, my first class was incredibly tough, but really rewarding. I found myself dripping sweat onto my yoga mat at times and parts of my body were sore the next day – body parts that don’t get sore from any other workouts I do, including running. The great part about yoga is you don’t use any weights, machines, or other external objects; you use your own body to push yourself and challenge yourself – very similar to running.

Mentally, although I was getting a hard workout in, the flow of the movements and the breathing instructions given by the instructor really put me in a different mindset. Nine times out of ten, I’m listening to my iPod, watching tv, reading, doing something to distract my mind from what I’m doing physically. But yoga there is no iPod. No tv. No book. I was forced to synchronize my physical and mental mind, which really brought my body to a whole other level. I really enjoyed the “om’s” at the beginning and end of the session and also the savasana at the end. I really felt the effects of the healing power long after you leave the studio.

Overall, an excellent experience! Since incorporating yoga into my training schedule (I’ve been going 1-2/week), I’ve really allowed myself more control over my mind and breathing (trying to master my ujjayi breathing). I’ve found that I can calm my mind and convince myself “1 more mile” or “dig deeper” more often than before. And coincidence or not, after my first couple of weeks doing yoga, I was able to breakthrough the curse of the 8th mile! Since then, I’ve found that doing yoga the night before a long run has given me the best results.

Thankfully, this studio is not pretentious at all. The staff is super friendly, the classes are always modest in size giving the instructors the ability to walk around and make adjustments to poses. The skill level of the class varies as well – from first timer (like I once was), to advanced yogis – all are welcomed! I’ve gone to other classes other than Yoga for Runners (Power Vinyasa, Hatha Yoga) and will vouch for this studio. The instructors are sharp and all the classes I’ve been to are super. I recommend this studio for all! Jennifer is personally my favorite instructor, but I encourage you to check out the other instructors as well since they’re all great. Find the instructor that you connect with the most.

YoGanesh 232 7th Ave. Manhattan (btwn 23rd and 24th) – Chelsea

See you in the studio. Namaste!

#yoga #exercises #running

The Curse of the Eighth Mile

After getting back in my groove and making some really great strides (pun intended), alas, another road block in training...no one said it was going to be easy I suppose.

I've coined this recent struggle The Curse of the Eighth Mile. My stamina was plateauing at around the 8 mile marker and I would burn out. I was hoping to break past the double-digit mile barrier and get a couple 10-milers under my belt before race day for my own peace of mind - so I know both physically and mentally what it'll do to my body. But with just a couple weeks left and still have not felt even close to breaking through, I started to panic!

I started doing more research online and seeking advice from friends and family who are fellow runners to find suggestions on ways to get passed the block. After reading and talking with some folks, I got a ton of great feedback! Just a week after my research, I was a proud member of the 10-mile club.

These the six key takeaways from the advice I received that really helped frame training differently:

Set realistic expectations. Increasing your mileage by too much in a small time frame is not going to yield fantastic results. Build up your stamina and your mileage slowly. Schedule your training in advance so you know your short and long term goals and what date you should be aiming to hit a certain mile break. For me, I increased a mile a week until I couldn't get passed 8 (which was the crying call to change another factor in my training).

Map out your route. This might seem like a silly suggestion, but knowing where you're going ahead of time, finding less congested routes and knowing the location of each mile marker really helps mentally. Organizing your brain to understand what you're up against and how far you've gone/how much is huge; you'll think twice about giving up if you know you're only 1-2 miles away. mapmyrun.com is a great resource to plan your running route and finding other routes other runners have completed.

Hydrate! The day before your long run you should be downing crazy amounts of H2O. Think hourly trips to the restroom (at least that's how frequent I went...tmi, sorry.). During your run as well, bring a water bottle, camelback or some source of hydration, especially if you're a beginner.

It's ok to stop and walk. I struggled with this concept for a while, since I associated walking with "quitting". However, taking a 30-60 second break to walk relative to the entire 10-miler isn't too unacceptable. If a little break to get your heart rate in check means you can get back into it and knock out a couple extra miles, it is ok to slow it down.

Prepare a fresh, new music playlist. Having different music to listen to that you don't normally include in your regular training will help motivate you keep you from getting bored.

Grab a running buddy. Running with someone over these long runs helps the time go by much faster. You also have someone to motivate you along the way and to feed off their energy. Be sure your running buddy is closely aligned with your pace and where you're at in training. You don't want to be held back or vice versa.

So after mapping out my run the night before (a loop around central park, exiting on the west side and coming down the west-side highway to chelsea piers and back to CP), updating my iPod, drinking about a gallon of water throughout the day....the next day, I blew a kiss to that dreaded 8th mile as I passed it by on my way to 10. Granted, I did stop a couple of times to walk, but that's ok to me. I know this will go away with time as I get more longer runs under my belt and get stronger.

I hope this helps! If you have other suggestions on what helps you get through long runs, please share them. Happy running!

Last Saturday, Central Park was taken over by thousands of women. Women of all shapes and sizes, from all walks of life joined together to celebrate health and wellness.

Each year, SELF magazine organizes an event in multiple cities where women (and men too) rally for a full day of workouts, beauty tips, athletic gear and healthy goodies. I went last year for the first time and it really was the best $20 I’ve ever spent. The energy at the event is so high and it is really empowering to be among so many women coming together dedicating a day to bettering themselves physically and mentally.

This year was an even bigger turnout than last year. There were three areas that had classes throughout the day: the main stage, the quiet zone for yoga/pilates and the Reebok sponsored Fit & Tone zone. I did classes from all three areas and each of the instructors and classes were both challenging and fun. I personally got my abs handed to me during the Abs Attack class and my biceps swoll from @balmnyc‘s Top it Off class. Booths lined the main stage giving away free swag, from free protein bars to cellulite serum, the sponsors of the event have all grounds covered! And as icing on the cake, SELF gives you a free year subscription to their monthly magazine for attending the event. Classy!

This event occurs in San Francisco, Chicago and New York. If you’re in the greater area of each of these cities, I would highly recommend marking your calendars next year for the event!

PS – don’t forget to follow @SELFMagazine on twitter. :)

#fitness #wellness #health

“I think I get used to, even addicted to, the feelings associated with the end of a long training run. I love feeling empty, clean, worn out, starving, and sweat-purged. I love the good ache of muscles that have done me proud. I love the way a cold beer tastes later that afternoon. I love the way my body feels light and sinewy.”

-Kristin Armstrong, Author, runner, cyclist, Olympic Gold Medalist

#inspirational-quotes #running

Derailed...oof.

So unfortunately, I haven't been keeping up with my training for nearly two weeks. Horrible, I know! I just wasn't seeing the results I hoped for relative to the amount of time and effort I've been putting into training. So I got frustrated and stopped training. I got to the point where I had convinced myself that I wasn't going to run the half anymore. I wasn't up to par with my training timeline and with time ticking away, I didn't think there was enough time left to play catch up.

I was getting ready to announce I would be throwing in the towel when the following things happened today:

My friend (who is also running the half) informed me two others that were supposed to run with us dropped out of their training and quit.

Another coworker, who is an avid runner, deeply reprimanded me after I explained I hadn't run in two weeks.

And that's all it took for me to flip the switch back on. I didn't want to go out like a chump and quit like the other two. And I definitely didn't want to face more disappointment from my coworker who'd been my mentor so-to-speak since the beginning of my training.

To put less pressure on myself, I changed my expectations a bit:

Just finish

Don't be last

Keep it simple stupid. Since this is my first long distance race, I decided to readjust the bar to something I knew I could obtain. That way, anything more than what I accomplish would be an over achievement. Plus I could use this first race as a benchmark for future races, so I can manage my expectations more effectively the next go 'round.

Here's hoping there aren't any other intermissions! Times a tickin'...

Shredmill – Interval Training

The moment during the day when I look at my training calendar and see the word “Intervals” marked, I cringe. Interval training is the bane of my existence. Give me weight training, long runs and hills any day. But speed work? I dred every second leading to it.

The good news? The results are almost instant. Interval training is the best way to shred fat from your body (especially that stubborn belly fat!) and get you to your goal pace. I don’t recall where I saw this nickname, but a few sites dubbed interval training “Shredmill”. So fitting. I researched and tried a few different types of interval training and I personally feel the two listed below are the best of the bunch.

Shredmill Workout 1 (thanks to my girls from ToneItUp!)

2 Minute Brisk Walk

4 Minutes Jog

10 Second ‘Sprint’- this can just be as fast as you can

30 Second Run (slightly faster than your Jog)

10 Second ‘Sprint’

4 Minutes Jog

2 Minute Brisk Walk

Take a breather with water if you need to

Repeat this 2-3 more times!

Shredmill Workout 2 (slightly more difficult than the one above)

First, take a post it or piece of paper and define your personal paces for the following:

Current Long Distance Pace

Goal Pace

Interval Pace (your goal pace minus 30 seconds)

5k Pace

Balls to the Wall Pace (5k pace minus 30 seconds)

Take this note with you to the SHREDmill and post it where you can see it while you’re running.

Take 3-5 minutes walking briskly to warm your muscles up.

When you’re ready, you’re going to climb the pace ladder you wrote on your note. Starting from your Current Long Distance Pace, run at that pace for 1 minute.

Increase to speed to Goal Pace for 1 minute

Continue to increase the speed up the pace ladder each minute.

Once you’ve been going balls to the wall for a minute, go back down the ladder, decreasing your pace minute by minute.

You feel it? Well, you aren’t done…repeat the ladder 4-5 more times! Dig deep!

Remember, interval training is meant to kick your ass, but stick with it. The great thing about the second interval workout is you’re always changing it up every minute. Your body can do it, that’s not the barrier. It’s your mind. So you just have to tell yourself to take it a minute at a time. Talk your self up and down that ladder, shred that fat to make you a lean mean fast machine!

I recommend incorporating interval training into your schedule 1-2/week, maybe even 3 times if you really want to work on speed. Interval training will really help with muscle memory so the more times you do it, the more your muscles will remember to continue at your desired quicker goal pace. Good luck and let me know which of the two intervals you like better. Happy shredding!

#exercises #interval-training #shredmill #running

Peanut Butter, Banana & Chocolate Protein Shake – Perfect Post Workout Treat

I’ve been drinking a protein shake after my runs recently. Replenishing your muscles after a long, hard workout is key. It is so important feed your muscles to rebuild and recover, especially after working out. Since I started incorporating protein shakes into my diet and routine, I have really seen positive results in my training and overall muscle mass (not to mention it really does hit the spot and is delish!).

I want to share the simple recipe with you all. It is packed with protein and is yummy enough to feel like you’re indulging. :)

Ingredients:

1 scoop of chocolate flavored protein powder (I use the generic GNC brand Whey Protein, but you can use whatever type you prefer)

1 banana, sliced

1-2 tablespoon peanut butter (depends on your taste preference)

1 cup water

4-5 ice cubes

Instructions:

Add all of the ingredients together in a blender (doesn't matter the order, but I tend to add the peanut butter after the water but before the ice cubes. I think it blends better).

Blend.

Enjoy!

It’s that easy. Feel free to share what your favorite after workout go-to nosh is.

#nutrition #protein

So thanks to the twitterverse, I learned that today is Booty Appreciation Day. Who knew such a fabulous day existed?!

To all of you ladies out there, embrace your inner Kim Kardashian and J-Lo curves and salute your glute! In light of the quasi-holiday, I would like to share my favorite routine to keep your rump-shaker tight and firm (via Jillian Michaels).

Enjoy!

#exercises #glutes

Heartbreak to Break through

About a month ago, I had my heart broken shattered to pieces.

[Pause]

I promise this story will be relevant towards the end. And it won't be a Debbie downer. Promise. Stay with me...

[Resume]

I was seeing this guy for six months beginning in August of 2010. For you New Yorkers out there, you know six month relationships in NY is the equivalent of like two years anywhere else. From the day we met, we immediately hit it off and had crazy chemistry. You know...the sparks fly, butterflies in your stomach, fireworks kinda chemistry. Everything felt so comfortable, it was like we'd known each other for years. I completely opened myself up to another for the first time, let down all my walls and let myself fall in love with him...thinking everything I was doing and feeling was being reciprocated. Silly me.

In my opinion, there are not many emotions that hurt more than knowing you are "out there" by yourself with the man you love not standing "out there" with you. I was outsmarted, played, and made a fool of by an asshole that was messing around the entire time.

In a brief moment of weakness, I stayed in the relationshipt for a couple weeks after finding out about his indiscretions. Part of me didn't want to believe it, part of me hoped he would change for me and part of me wanted to ignore it all because the way he made me feel had such a strong emotional hold on me.

It was Valentine's Day that was the straw the broke the camel's back. I made dinner reservations. I got him a thoughtful gift. I wrote him a heartfelt card. And what did he give me? Half of the dinner bill to fiend for myself. Not that all the material things matter, because it doesn't. But when you care and love for a person, you want to do whatever it is that makes them happy. That's what I did for him, and I didn't get anything in return. That's when I realized I needed to find my backbone again. I told him I was done being played for a fool and to stop contacting me. And that was that.

Of course he didn't listen and he tried calling, texting, emailing, im-ing, facebooking, etc...but I held firm and didn't respond. Believe me, I wanted to; loving someone as much as I did and just cutting them out of my life cold turkey wasn't an easy feat at all. But I knew it was the right thing to do.

Finding that strength inside me to get through heartbreak and still be ok with myself really helped me find motivation and perseverance which I channeled towards my fitness regimen. I found a relief in running, allowing me to re-focus my anger, sadness - any emotion, really - into training. After the breakup, I was running more often, running further and running faster. And in a somewhat demented way, I felt satisfaction in knowing the more frequently he tried contacting me, the more success I had in training. So in the end, the break up really turned out for the best. I took the heart break and turned it into a break through to find a whole new level of training and running that I didn't know I was capable of.

My point is this: don't ever let anyone be in control of your destiny or emotional state. It only holds you back from the strength and power you can be capable of. You have the potential to be great; re-balance your emotions and channel it as a positive motivator to achieve your goals.

Thanks, asshole! Eat my dust.

#running

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