Half-Marathon Training Update - 3 weeks to go!

Today's long run was the best I've had throughout training for my October half-marathon. I wanted to do another 10 mile run and up my pace, rather than go up to 11 miles this week. I have an extra week in my training schedule, which made it possible for me to have some wiggle room to repeat a week, and since my pace last week was slow, I figured it made sense to repeat 10 miles. 

A friend from undergrad was in town for the weekend, so I invited her to join me for part of my long run (ok, maybe I begged). Yan was such a good sport and agreed to join me for four miles after I pestered her via text. Since Yan was staying on the Upper East Side, I ran across Central Park to meet her and then we ran down the East River path for a few miles before cutting back to Central Park and up the loop to the 90s. 

I passed the NYRR's 18 Mile ING NYC Marathon Tune-Up racers on my way over to the Upper East Side -- definitely motivating! 

Apparently new terrain also helps since I really enjoyed running in a totally new place. I'm never on the east side and I'd never run on the East River path before, so everything was new to me. Nothing makes a run more fun like coming upon a small dog park that includes both children in tutus and dogs in sweaters. 

considering that man was in a tank top and shorts, the sweater on the white dog on the left (who, um, already has a fur coat...) might have been a bit over the top

The weather was gorgeous and absolutely perfect for a long run, sunny but cool and breezy, so I didn't end up dripping in sweat like I did after every run I did this summer.  

the East River might be more picturesque than the Hudson... will need to conduct more extensive research 

Since it was my long run, we kept an easy pace that allowed us to chat and catch up, since we hadn't seen each other in a year. We ended up running closer to 6 miles and Yan kept my pace up like a rock star. If only she lived in NYC! 

Yan, today's awesome running buddy

I accidentally paused my iPod when I met up with Yan, so we had to estimate our distance.  Unfortunately, after checking Google maps when I got home, it looked like we were about .5 miles off, so I only ran 9.5 miles today. However I easily could have run another 1/2 a mile, so in terms of endurance, I felt happy with the run!

Last week's goals (or, taking it easy can be a good thing?)

I took it much easier this week and didn't complete all my workouts, but I also felt MUCH fresher on today's long run. I'm going to try to find a good middle ground since I love my strength training classes and sessions, but they're also pretty expensive so taking some time off can be a nice break for my bank account, too (I try to use deals and specials whenever possible).  I also took a Relax class with Heidi Kristoffer at Strala Yoga this afternoon and my ankles/arches are feeling MUCH better (they always hurt by the end of a long run). 

I'm really enjoying figuring out the best training for my body as I get closer to half-marathon time. It seems like a lot of yoga and very little other training will be the key in the week before race day, but I'm going to keep playing with training plans and seeing how I feel in the coming weeks. We're getting close!

Monday - rest day with some yoga at home (check, if "some yoga" = a few stretches. I say yes.)
Tuesday - Yoga w/ Kristin McGee + Spinning @ Pedal NYC (check!)
Wednesday - Central Park loop (6 miles) (turned this into a 3 mile easy run around the Reservoir)
Thursday - Vinyasa Yoga @ Exhale Spa + interval run (check to Vinyasa Yoga at Exhale's NamasDAY, but did not complete the interval run)
Friday - easy run (4-5 miles) (didn't happen)
Saturday - Physique 57 class (did some push-ups and planks at home, but no Physique -- like I said, trying to save!)
Sunday - 11 mile run  (decided to do 10 miles and they felt wonderful! Also added a yoga class)

This week's goals

Monday - Central Park Loop with a law school friend

Tuesday - Spinning @ Pedal NYC

Wednesday - Lululemon Run Club speedwork

Thursday - training with Amanda

Friday - Physique 57 class

Saturday/Sunday - long run (11 miles) and yoga class

Class Review: Pedal at Pedal NYC with Mr. Ray

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I've read that you should do one thing a day that scares you. I can always check that off my list when I go to a new fitness class. I get nervous when I go to new studios or try new classes. Will I feel out of place? Will I be able to handle the workout? Will I look like an ass because I'm out of sync with the class? But mainly, I just feel a nameless anxiety about facing something new.

I'd put off going to Pedal NYC, despite having a great deal via LivingSocial, because I had a miserable experience in Summer 2011 at a Soul Cycle class. I hadn't worked out in months, but my boyfriend's co-worker had raved about the cycling studios, so we decided to give it a shot. It didn't go well. I had never taken a spin class, and I didn't understand the flow of how they worked. My shoes kept coming off the clips--one time I actually fell halfway off the bike--and it took me forever to get back on. In retrospect, there's no way I was ready for such an intense workout. I'm planning on giving Soul Cycle another try someday, just to be fair to them. But I know for sure that my experience at Pedal was totally different.

the studio has an awesome courtyard that apparently gets used when the weather is good!

Mr. Ray
Although I was slightly scared of Mr. Ray at first, (I rarely take classes with male instructors since my favorite studios are Uplift, women-only, and Physique 57, which is pretty female-oriented), Ray immediately calmed any fears I might have had as he was very friendly and helped me set up my bike, explaining how he'd lead the class. Ray was awesome, tough but encouraging. Totally the kind of instructor I like. Pushing me hard but not in an aggressive, mean way. At no point did I want to throw something at him (well, maybe on the last hill when he told us to amp up the resistance even more...)

ok, so male instructors can be friendly, clearly
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Ray was also great about clearly explaining what we're were doing. During breaks, he'd explain the next set, then remind us as we started it. As a newcomer to spin, it made it really easy to follow along and keep up. I appreciate an instructor who gives me the gameplan ahead of time because it also motivates me: "ok, we just finished the second hill, so we have two more to go." When I don't know how much more I might have to do, I'm more likely to take a break thinking we're going longer than we will be. I also love a good countdown to keep me going, and Ray did lots of "20 more seconds! 10! 8! 5, 4, 3, 2, 1!"

Class Format
The class had a great structure. Started with a short warm-up, then sprint intervals. Another short break before we did hop-ups in intervals and then hills. We finished with an epic combination of all three, repeated twice. It was rough, but Ray's constant motivation to stick with him got me through.

the spin studio
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The music was a good mix, although a tad loud at times (but I'm basically a 60 year old and don't like loud music so I'm not sure most people would agree with me on this). I'm a sucker for a good beat and Ray included plenty in his playlist.

The Studio
The studio is a bit far unless you live in the development on Riverside Boulevard (which I used to -- bummed this place wasn't there back then!). It's basically on the River at 61st St. However, I think it's worth the walk. Small studio with lots of personal attention, cool classes (I want to try the combination kettle ball and TRX class), and a chill vibe. Pedal also does a cool thing where you get an entry into one of three drawings (your choice - class, training session, or backpack) every time you take a class.

coffee, hot chocolate, and snacks - this would be perfect before heading out into a cold fall day! 

Lockers have keys, which I always appreciate, but unfortunately there are no showers. Since you WILL be sweating, it's not a place you could go on a lunch break (but I think they realize that since their classes are currently scheduled for weekday mornings and evenings only). This wasn't an issue since a torrential rainstorm started during class and I was completely soaked after walking a block away from the studio. There are also complimentary snacks and hot beverages for post-class fueling.

Bottom line
I really liked Pedal NYC's studio, and I'm excited to try a few more classes. I've already booked a seat for Tuesday's spin class with Mr. Ray!

Facts:
Class - Pedal (spinning)

Instructor - Ray Wallace ("Mr. Ray")
Length - 45 minutes
Cost - $30 (less if you buy a pack)
Location - Upper West Side (61st Street and West End, around the corner from the dry cleaners)
Skill Level - Open to all!

Is there a type of exercise that you'd written off but gave a second chance and really enjoyed?

Cal Naturale Svelte Yoga Class w/ Kristin McGee

Yesterday, I had the pleasure of taking a yoga class with Kristin McGee at Reflections Yoga near Times Square. The event was sponsored and hosted by Cal Naturale Svelte, a USDA Certified Organic protein shake, and also promoted Kristin's new DVD, S3: Strong, Sexy + Svelte (which I just bought for my mom's birthday, so I'll post later on with her review of it!).

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The Class
Kristin was SO sweet, but that didn't stop her from putting together a totally kick-ass yoga class. A lot of strength training work was melded into the yoga flow, so we did things like "yoga burpees" where you went through the following flow: (1) chair pose, (2) jump out to plank, (3) lower to chaturanga but then rise up again, in a sort of yoga push-up, (4) hop back to the front of the mat, (5) lower to chair, then (6) stand up -- before doing it several times over again! We also completed lunges while in Warrior 1 and flowed through a long series of balancing poses on one leg.

yes, I was a dork and asked for a picture with her

I loved the class and Kristin's energy. She was so positive and down to earth, and she had a great sense of humor, telling us that we had 10 more yoga burpees to do, then laughing, "I'm totally kidding" (thank goodness). Of course, I can't lie -- I'm totally biased about this because it turns out, Kristin is from Idaho originally. As a born-and-raised Washington State girl, I have a big soft spot for people from the Pacific Northwest. Dare I say Kristin gets some of her sunshine-y personality from growing up under clouds? Trust me, you have to manufacture your own sun when you grow up in Washington, Oregon, or Idaho...

Kristin is a yoga and Pilates instructor who has produced many different DVDs and worked with celebrities like Tina Fey (squee!), Steve Martin, and Bethenny Frankel (she leads Bethenny's DVD, Body By Bethenny, alongside Bethenny). She's also a HEALTH Magazine Fitness Editor.

the class set-up -- we got to keep the mats, which say "hello beautiful."

Cal Naturale Svelte

gotta love these names!
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Cal Naturale Svelte is a protein shake that is USDA Certified Organic, vegan, and really, really tasty! I don't like most pre-made protein shakes, but I really like this one. I hadn't bought it at Whole Foods because the only size there was the 15.9oz shake, which is 260 calories. It just seemed like it would be a meal replacement, so I wasn't sure where I'd fit it into a meal.

However, now the shake comes in an 11oz size, and it's perfect! The 11oz container is 180 calories and has 5g of fiber, 11g of protein, and 6g of sugar (which, considering how tasty it is, is pretty low). It's a soy-based, stevia-sweetened product.

samples and information were laid out when we arrived

The chocolate flavor is decent, but the stand-outs are the french vanilla and the cappuccino (the chai flavor wasn't available to sample and we didn't get any to take home with us, sadly, but it's probably a good thing since I'm currently obsessed with chai and would have chugged them all in an afternoon). I think there's a bit of an aftertaste to the chocolate, which is why I don't love it like the french vanilla and cappuccino.

This afternoon, I mixed the french vanilla with 1/2 cup pumpkin pie mix and 4 ice cubes for a delicious fall-themed pre-run protein boost. It was delicious!

I think these shakes would be great as quick snacks on the go (grab a cup of ice because they're best chilled) or as bases for making your own shakes.


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I was not compensated for this post. I received an invitation to the event (where I received some samples, a Cal Naturale Svelte t-shirt and yoga mat, and a free class) after being one of the first seven people to comment on Kristin's facebook post announcing the event.

Weekend Update + Half-Marathon Training

This weekend, I hit two personal running milestones that were extremely exciting and are leaving me pumped for this week's training.

A Saturday Morning Race and Personal Record!
Saturday, I rolled out of bed at 7:00 AM, ate some egg white oatmeal, then jogged/power walked to the 72nd Street Transverse and picked up my registration for the Fitness Magazine's Mind Body Spirit Games 4 Mile Race.

since dogs are allowed off-leash before 9AM in the park, I saw a bunch of adorable mutts running around, and it looked like a dog party on this hill

I haven't raced since July when I participated in the Central Park Conservancy race. I had barely made 40:00 for the 4 mile race, and although I was happy at the time, I really wanted to make a faster, sub-10 minute mile pace this time.

at the start line, ready to go!

Well, mission accomplished! I ran the 4 mile race in 37 minutes and 11 seconds, meaning I had a 9:17 pace. SO happy with that! I did not stop to power walk once which was also a personal record for me. Yay!

I have to attribute some of that success to my awesome new "racing" playlist that kept me going. In particular, I went back to "Funksoul Brother" right near the end to get me pumped up (for some reason it's listed as "The Rockafeller Skank," but it's "Funksoul Brother" by Fatboy Slim and it's an awesome running song).

Can't wait to run another fall race after having such a great time Saturday. It was also really fun to walk around the festival and see Hilaria Thomas Baldwin (Alec Baldwin's wife) teaching a yoga class or Surfset Fitness demonstrating their surfboard workouts (I'll definitely be trying that out this fall!).

Post-race, I met up with a friend for brunch and then saw For a good time, call...  It was actually a really sweet ode to female friendship that I enjoyed, but definitely don't see it with a friend who's uncomfortable with raunchy humor!

Today's 10 Miler
After being unable to do my long run last weekend following some unidentified abdominal pain (doctor had no clue what it might be. That's always what you want to hear...), I was nervous about doing 10 miles today. It had been two weeks since my last long run and Wednesday's 5 mile run felt miserable.

Two miles in to the run, I felt ok but was intimidated by the thought that I still had 8 miles to go. I wished I had someone running with me to keep me company, and that's when I realized that I could call my parents while I ran. I plugged my headphones into my phone and dialed them up as I rounded the 2.5 mile point.

Since my parents live in Washington State, I don't see them very often, so I like to keep them in the loop with phone calls. Often, though, those calls are during a short walk back from the subway or while I'm grocery shopping so I'm distracted. Since I was running in Riverside Park, I wasn't too winded because there were no real hills. I was able to have a conversation, with pauses for deep breaths, and ended up chatting with them for a full hour! It was so nice to have a distraction and by the time we hung up and I plugged back in to my iPod, I only had 2 miles left and felt a renewed sense of purpose.

sweaty and happy post-10 miler!

I definitely walked a bit more than I normally would have (I was also a bit tired from yesterday's 4 mile race), so my pace was 11:00 instead of the normal 10:00 pace, but I finished it and that's what counts. I feel confident that I'll be able to finish the 13.1 miles of my half-marathon on October 14. Such a great weekend of running!

Last Week's Goals:

Monday - Boxing Yoga (check!)
Tuesday - 3 mi run +  core work (check!)
Wednesday - 6-7 mi run (sort of check -- ended up doing 5 miles)
Thursday - training with Amanda, including speed work and core (check!)
Friday - Physique 57 class + Power Yoga at Uplift (check! my first two-a-day ever!)
Saturday - FITNESS Magazine 4 mile race + 6 miles for long run (check on the race, moved long run to Sunday)
Sunday - rest (oops, did my long run today -- I need a rest day this week!)

This Week's Goals:
Monday - rest day with some yoga at home
Tuesday - Yoga w/ Kristin McGee + Spinning @ Pedal NYC
Wednesday - Central Park loop (6 miles)
Thursday - Vinyasa Yoga @ Exhale Spa + interval run
Friday - easy run (4-5 miles)
Saturday - Physique 57 class
Sunday - 11 mile run

Why I Love New York

Yesterday was a wonderful "I love New York" kind of day. 

A Run in the Park

After class finished, I headed to Riverside Park to log 5 miles since I'm trying to increase midweek mileage.  

It was absolutely gorgeous out, and despite the run feeling a lot harder than it should have, I was happy to be outside on a sunny but cool September day. I love fall weather so much -- so excited it's finally here!!

My First 92Y Talk - Diane von Furstenberg

After my evening seminar, I hopped in a cab with a similarly fashion-obsessed friend and headed to the Upper East Side for a talk with Diane von Furstenberg, moderated by Fern Mallis, at the 92nd St Y. The talk was only $15 per ticket for under-35's and I learned so much about this incredible woman. Namely, she's hilarious!

DVF's iconic first ad, starring herself
"Feel like a woman, Wear a dress!"
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Probably my favorite part of the evening was finding out that DVF is absolutely hilarious. I had to write down some of her quotes because they had me (and the entire audience) cracking up constantly. My favorite was, "If we start talking about [my] boyfriends, we'll be here forever." Here were some of the highlights:

• "What attracts me in men is helplessness"
• "I think words are very important ... When people say 'I die'..." *exasperated look* [So...she's not a fan of Rachel Zoe then?]
• "George Hamilton was [in Italy with her and friends] and he was very, very tan already."
• Fern: "[Your first husband] didn't propose?" DVF: "No, it was a telegram."
• On her son: "He's hot!"
• Fern: "Did you spend 2 days with Fidel Castro?" DVF: "Yes..." [realizing how that sounded out of context] "But I didn't have an affair with him!"
• "I did pawn a diamond ring, for 3 weeks, and it's super expensive to pawn!"
• "How can you sell clothes on television? And also, it's a little tacky."
• "It was [her now-husband's] birthday and I didn't know what to get him, so I said, Ok, if you want, I'll marry you."

Fern Mallis and Diane von Furstenberg
(check out Diane's killer boots!)

DVF also talked about her parents, in particular her mother. She said that, "my mother gave me strength, my mother gave me character. She taught me that the most important relationship is with yourself. My father gave me love and that made me confident with men."


DVF also advocated for and donated a lot of money to developing The High Line, in addition to her work with the Council of Fashion Designers of America (CFDA), Vital Voices (Hillary Clinton's women's leadership and empowerment organization), and pledging half her wealth to the Bill and Melinda Gates Foundation. 

The talk was funny, insightful, and absolutely inspiring. I feel so blessed to live in a city where I can go for a run in a beautiful park then attend a talk with a fashion luminary - for only $15! 

Delicious Destination: Candle Cafe - Upper West Side

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Saturday afternoon I finally tried Candle Cafe on the Upper West Side. It was wonderful! The Cafe is a vegetarian/vegan restaurant that serves only plant-based, organic foods. According to its website, Candle Cafe also tries to source ingredients locally whenever possible. The restaurant also has a full-service bar with all sorts of organic wines and cocktails that would make for a great date night or girls night out.

Both my friend and I were looking for a nice brunch so we could talk about her job options, and this was the perfect place. Healthy, delicious dishes in a very classy but understated atmosphere. We splurged a bit and shared an appetizer and dessert, on top of our entrees and iced coffees.

Appetizer
To start, we had the heirloom tomato avocado tartare with lime dressing and wonton chips.

If you're a tomato or avocado lover (oh hey, I'm both), then you'd love this dish. The tomatoes were nice and firm, providing a great textural contrast to the silky smooth pieces of avocado. The dressing made it a light appetizer with a healthy dose of good fats. Both of us loved this!

Entrees
My friend got the avocado quinoa salad with quinoa, corn, cucumbers, avocado, and pumpkin seeds served with mixed greens and a chipotle dressing.

I didn't taste it, but she raved about it. And she's not even vegan or vegetarian!

I got a special, the vegan huevos rancheros, which was comprised of a tofu scramble with tomatoes and onions on top of corn tortillas with guacamole, salsa, and vegan sour cream.

This dish was so, so good. It was exactly what I want in a brunch dish: filling and slightly indulgent without being an insane calorie bomb. I need to figure out how to make a tofu scramble so I can replicate this at home. I could see myself eating this any time of day!

Dessert
Like I said, we splurged a bit! We shared the seasonal fruit crumb pie a la mode, which was strawberries and peaches with vegan vanilla ice cream.

I don't normally eat pie, despite loving it, simply because it's SO buttery normally that it leaves me feeling gross and greasy. This pie was perfect! It wasn't too heavy, and you could taste the nuts and oats that made up the crumb part of it. The fruit wasn't drenched in syrup so its natural flavors really stood out.

I'll be back!
I will be dragging my boyfriend to the cafe soon since it's close to my apartment and the food is amazing. He's always skeptical of vegan/vegetarian restaurants, but once he tries it he becomes a fan (this happened with Peacefood Cafe in the West 80s after he tasted their phenomenal chickpea fries!).

Although I'm not vegan (I'm a pescetarian who avoids most dairy products; yes, I know, I'm difficult), I love vegan or vegetarian restaurants that focus on creating healthy and delicious dishes with fresh, local produce. I try to eat a plant-based diet, so I am always excited when I find a great restaurant that fits that.

Mason says: "can I go next time?"

Half-Marathon Training: T-minus 4 weeks

Weekend Update

Last week was, unfortunately, a bit of a bust on the half-marathon training front. It was my own fault for part of it, and then it was my abdomen's fault for part of it (thanks a lot, abs). I had some extremely weird and intense abdominal pain on Saturday and continuing into Sunday that meant I didn't do my long run. I also didn’t get in an interval or hill run during the week. That’s on me. I prioritized some of the fun classes over doing the runs because lately I’m not enjoying running as much. I think it's because of the long runs -- when I go out on them, I feel so daunted by the distance. It's not much to a serious runner (8, 9, 10 miles), but since each run is the longest I've ever run, I really have to push myself every single time instead of just lacing up my shoes and heading out, seeing how I feel on the way. Of course, that's training! 

I need to stop telling people "I think I'm more of a short distance runner, like 5 miles or so," when they ask me about my training. I'm only reinforcing to myself that I don't enjoy the long runs. So, mantra for this week: I am a long distance runner!

I still got in two shorter runs, Yoga Boxing and Sculpt classes at Uplift, a Physique 57 class, and karaoke yoga, but that's just not good enough on the running or yoga front. Since fall weather is officially here, it seems, I am ready to fall back into hardcore half-marathon training!

Inspiration

Fit Bottomed Girls pinned this the other day and I thought it was perfect!

When I go out for a run, I need to stop doubting myself and my ability to run the distance and start believing that I can do it. So, with that, here's my training plan for the rest of the week.

Training Plan
Monday - Boxing Yoga (check!)
Tuesday - 3 mi run +  core work (check!)
Wednesday - 6-7 mi run
Thursday - training with Amanda, including speed work and core
Friday - Physique 57 class + Power Yoga at Uplift
Saturday - FITNESS Magazine 4 mile race + 6 miles for long run
Sunday - rest (yoga class)

Class Review: Warrior Fight Club at Uplift Studios with Amanda

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I am not cool. I am never the first to know about the best new band and half the time I don't know what people on Twitter are saying (seriously, there are too many acronyms out there people). The fact that I had heard of Arcade Fire before they won a Grammy was a rare brush with being "in the know" that has rarely been repeated.

Well, today I got to feel like I was in on an awesome secret before anyone else. I headed down to Uplift Studios (remember, that place I'm obsessed with?) so that I could take a demo class of Uplift's new Warrior Fight Club class taught by Amanda Rose Walsh. The class is a blend of yoga and boxing and it is fantastic.

Class Format
Since it was a demo, some things will change, but the basic form should stay the same. The class starts with roughly 15 minutes of yoga to warm you up and open your shoulders. Since it's a yoga class by Amanda, it involves a lot of chaturangas (yoga push-ups), warriors one and two, and down dogs. The fact that your muscles are warm and limbered up is great because it means you're much less likely to over-extend on one of the many punches you'll be throwing later on.

Amanda was the 2008 New York Golden Gloves Boxing Champion so she has some serious boxing experience (source)

For the next 30 minutes, we boxed. Boxing occurs in rounds, 2 minutes each, with short 30-45 second rest intervals when you can grab some water, wipe away the waterfall of sweat pouring off your forehead, or pass out on your mat. The boxing portion started with shadow boxing without gloves while facing the mirror, so Amanda could demonstrate and correct form as she circled the room. Next, gloves came on and different punches were called while Amanda circled with boxing mitts for us to hit.

The class then broke into stations, moving from one to another after 2 minute rounds, involving a shadow boxing station where women touched gloves (going for speed rather than strength), a core and jump rope station, and a punching bag station (going for strength).

After the break-out intervals, we went back to facing the mirror, alternating punches with burpees, jump squats, push ups, etc. By the end of the boxing session I was dripping sweat and my mat was drenched (thankfully Uplift has a mandatory clean-your-mat policy post-class!).

Finally, class concluded with 10 minutes of restorative yoga poses and a shivasana. Concluding such a high energy class with yoga was a great ending because it allowed for a bit of reflection post-sweat session that you don't normally get, in addition to feeling less tensed up than you normally would after punching things for an hour!

Random Notes
The energy level is super high and infectious. I'm not much of a cheering person, but by the end of the boxing portion, I was woot-ing it up along with the other women, cheering on whoever was hitting Amanda's mitts.

I love the feeling of empowerment that boxing gives me, and that's only multiplied by boxing at a women's studio where the focus is on women and strength-building. During shivasana at the very end, as we were winding down, Amanda reminded us to keep the feelings of confidence and empowerment we felt while punching as we exited the studio. Being forced to reflect on the strength we'd just demonstrated in the last few minutes of class felt like bringing the class full-circle.

Bottom Line
I cannot recommend this class enough! It combines the kick-ass cardio and strength workout of boxing with the strengthening and lengthening of yoga to achieve feelings of calmness and empowerment that I don't feel after most classes, even if they're otherwise totally awesome. Go now (and be the one bragging to your friends about how you totally knew about the new fitness trend before they did).

Facts:
Class - Warrior Fight Club
Site Description - Warrior Fight Club is the only class in NYC that combines a kick-ass boxing workout with strengthening/toning yoga poses. Taught by our amazing instructor Amanda (did we mention she's a Golden Gloves boxing champion?), the class will move you through a challenging vinyasa flow, followed by high-intensity boxing-style cardio with heavy bag training, focus mitts, core work and calisthenics. Class finishes with a closing yoga sequence to give your burning muscles an amazing stretch and ensure a proper cool down. 

Instructor - Amanda Rose Walsh
Length - 55 minutes
Cost - $32 (newbies are half price for their first class)
Location - Gramercy (23rd Street between 5th and 6th Avenues)
Skill Level - Open to all! Amanda will help you perfect your boxing form and none of the yoga poses are difficult to get into.

"Quickie" Strength Workout

I had to use this pic of my new shoes as the background for this workout. I'm still loving the bright pop of color on my feet!

Since I'd already run 5 miles this morning, I just wanted to get in a quick but efficient strength training session using my favorite strength training exercises.

This workout hit the spot. I won't be too worn out for a hill run tomorrow, but I definitely felt it by the end.

Some tips:

• Push ups -- Make sure to get your arms to 90 degrees when bent if you really want to target that skin between your chest and arms (this is a goal of mine!).
• Bridge leg lifts -- Your feet are flat on the ground, knees bent, while you lie on your shoulders and raise your thighs, glutes, and back off the ground. Then raise one leg straight up and lower your butt nearly to the ground, then raise back up again. Each lower and lift is one rep.
• Tricep dips -- The closer you are to the bench you're using to dip, the harder the exercise.
• Lunges -- Don't let your front knee go past your toes!
• Bicycle abs -- These are much harder if you do 10 on each side in isolation, then do 20 bycycles going back and forth.
• Bicep curls -- Use the highest weight you can manage! Remember, unless you're doing some serious, serious weight-lifting, if you're a woman you won't bulk up, just tone!
• Squats -- Keep the weight back on your heels to target the glutes more (again, a goal of mine!).
• Plank -- Remember... straight line from the top of your head to your heels. Don't let your abs sag or your butt stick up in the air!

For a full cardio and strength workout, you could add this interval treadmill workout. Add of course, remember to stretch before and after!!

Do you have a go-to strength workout for when you're pressed for time?

Scheduling Workouts

First things first...
I just got a Sparkly Soul headband! Loving it so far.

sparkles!!

The headband has kept my hair out of my face for two hard workouts, and it's super adorable. It does cause a slight dent in your hair, but a quick shot with the blow dryer helps fix that for me (and any headband will do that -- if it stays on!). This could turn into a new addiction... the red, white and blue one is especially cute!

Scheduling Workouts
For the past few months, every Sunday night I have sat down and planned out my workouts for the week.  I schedule my workouts because I am 10 times more likely to do something if it's a "date" on my calendar! Inspired by Fit Bottomed Girls' guide to creating a general workout schedule, I wanted to post about how I fit in specific workouts throughout my week.

my workout and class schedule from Google Calendar (I took off meetings, extracurricular, and pro bono commitments I have -- I swear my calendar is much busier than this!) 

Here are some of the things I consider when scheduling other workouts:

• Which studios and instructors do I want to visit this week? I've written about some of my favorites: Uplift Studios for strength-cardio intervals and yoga, Strala Yoga for yoga classes, and Physique 57 for strength, especially legs work.
• What days have the best weather? When I'm planning out my outdoor runs, I check the weather and give running the first priority on days with good weather. I do that because I know that chances of me completing my goals on a treadmill are low since I can't stand running on a treadmill!
• When is the best time to workout each day? This depends on my schedule, which is different each day of the week during school (Side Note: today was my first last-day-of-school ever since I'm starting my third and final year of law school!). If the best time to workout is the morning, I should schedule a class to motivate myself to get out of bed (a class with a 12 hour cancellation policy...). If it's afternoon, I need to give myself an extra cushion of time, since I tend to move slowly in the late afternoon and will probably start the workout late. 
• When can my friends workout with me? Having an exercise date is one of the best ways to make sure a workout happens. I look forward to classes even more when I know I'm going to be 
• What is my body likely to need? The day after my long run, I try to schedule a yoga class if possible because it helps my body recover. And my schedule can always be changed if I realize that a good run isn't going to happen, but I'm up for a strength workout.

Taking all these aspects into consideration, here's what I planned out for my workout schedule for this week:

• 4 runs (1 interval, 1 5-miler, 1 hill run, 1 long run of 10 miles)
• 4 cross training workouts (1 Physique 57 class, 2 classes at Uplift Studios, 1 gym session) 
• 3 yoga classes (1 Strala class, 2 yoga workshops)

I am so excited for this week, which is filled with some new class offerings that I can't wait to report back on! I did almost every single planned workout last week so I feel strong and pumped for the rest of this week. I've already fit in my 5 miler and gym strength training session (after taking off Labor Day), so I am pumped and ready!

New shoes!!

During my long run Saturday evening, I officially called it -- my shoes were done! My feet were hurting a lot by midway through in an achy, "we need more cushioning" kind of way. I've loved these Asics since they've been with me from my very early running days (10 months ago, but it seems so much longer), so I was sad to think I'd have to give them up, but I'm so excited about my new shoes!

old shoes (with purple laces, my favorite color!)

I can't possibly throw them out because I ran my first race in them, they've been with me to Washington State and back, and they got me up a mountain! I'll keep them for gym workouts, just like an old friend you've grown apart from but still see now and then to catch up, for old times' sake.

But now, it's on to new (and brighter) things! I present to you: my new New Balance 890 running shoes.

new shoes! and the light makes me look like I don't have ankles...

I'm counting on these running shoes to get me through 13.1 miles on October 14 when I run the Grete's Gallop Half-Marathon. Now, I'm off to give them a good 5 mile break-in on this lovely, cool Labor Day.

How do you feel about getting new running shoes? Happy for new shoes? Sad to give up a pair that has gotten you through miles?