2013: New Year, New Intentions

I'm heading off to run the Last Chance Half-Marathon! Because I'm a total run nerd, I decided that the best way to end 2012 -- the Year of Realizing I Can Run -- would be to run a half-marathon near my hometown, with my family cheering for me.

I'm really excited to see what kind of improvements I've made since running Grete's Great Gallop in October. I spent Sunday relaxing, foam rolling, walking Mason around gorgeous Semiahmoo Bay with my parents, and enjoying carb-loading with pancakes for breakfast, a bean and rice burrito for lunch, and pasta for dinner!

Mt Baker and the Twin Sisters from across the bay

we got to see someone take off in a powered parachute and cruise around the bay 

Yesterday was the first sunny day since I've been here. I'm hoping it's a good omen for today! Hopefully I'll have an exciting race recap to share Tuesday morning. For now, I really wanted to share my version of "resolutions" for 2013 on the last day of the year.


2013 Intentions

My trainer, Amanda, wrote a wonderful post last week on setting intentions rather than resolutions. I loved it so much, and it really inspired me to set some intentions for this year. I don't do resolutions normally, but there are a number of things I want to work on and goals I want to achieve in 2013, so Amanda's post came at the perfect time.

What I've done are set up some general intentions. My plan is to then set small goals each month to move myself along the path toward making those a reality.

1. Continue my plant-based diet. In March 2012, I stopped eating meat and limited myself only to fish. I am extremely happy with that change and I'm planning on continuing it in 2013. I also want to continue my quest to make plant-based foods the staples of my diet, with seafood, dairy, and eggs being additions that make occasional appearances rather than being the main focus. I feel healthier, lighter, and overall better when I eat this way and I want to keep it up.

2. Get faster! I love the feeling of achievement when I hit a new PR (that's personal record for the non-running-obsessed out there). So speed work will continue to be a priority, in addition to adding hills and tempo runs to my schedule. I think yoga, spinning, and strength training will all play a part here, too, as they strengthen and lengthen me. And my most concrete speed goal for 2013 is to run a half-marathon in under 2 hours!

3. Disconnect. While I've made some awesome new friends via social media and really enjoyed my foray into blogging this year, I absolutely need to disconnect more. I spend much too much time online. I was all set to do a "one day a week where I disconnect completely" challenge but I found it was impossible. I need to use the internet to get directions to places, I get emails regarding school projects or events I'm planning that need immediate responses, etc. So instead, I just want to try to shut my computer in the evenings.

4. Cook more. I want to work on spending less and saving more by cooking a bit more. We don't really eat out, but we get things delivered via Seamless too frequently. While I try to make healthy choices, it's still expensive and you can't control what's in your food. I want to make more meals for myself and Sourabh.

5. Be on time. I am perennially 5-10 minutes late and that has to stop. It's rude and immature and I hate being late, so all it does is cause me stress. I really want to cure this before I start working in Fall 2013.

Five intentions, defined by what I know will make me a better "me" in the new year. I think I'll do much better at making these intentions happen if I set small goals to pursue them each month. So, here goes for next month!

January Goals

Cook 3-4 meals a week. This is a great combination of both cooking more and continuing my plant-based diet.

Do a speed workout at least once a week. (Except for this week, following my half-marathon) I started doing speed workouts in the past 3-4 weeks to prepare for today's half-marathon. I think the speed workout has had a really positive impact on my pace so I want to keep this up and make it a priority when I'm scheduling the week's workouts.

Leave 15 minutes earlier than I think necessary. By building a 15 minute cushion in to my travel time, even if I leave a bit late I should arrive on time. And if I get there early then I'll just suck it up and read things on my phone. That's what phones are for, right? Killing time? People don't really talk on those things, do they?

Shut my laptop once dinner is ready. I still have my phone to check email, but there's no need for me to browse random websites online instead of reading a book, concentrating 100% on the TV show I'm watching with Sourabh, or cuddling with Mason or the cats (unless I need to do some work in the evening). I think keeping my laptop shut as of dinner time will really help me disconnect.

Ok. BRB, I'm off to run my New Year's Eve race!

What are your goals or intentions for 2013? Any running-specific goals?

Class Review: RELAX Download by Tara Stiles

I've written before about how much I love Strala Yoga. The warm, open vibe that permeates the space makes it my favorite yoga studio in New York. Unfortunately, it's all the way down in NoHo, so it's too far for me to get to as often as I'd like. 

Enter Strala downloads! For $15--the price of a class--you can download the two main classes the studio offers, Strong or Relax, both taught by Tara Stiles and both an hour long. Both the classes were filmed at Strala, too, so it's basically like taking a class there. I don't really use exercise DVD's, but the idea of having a yoga class instantly available on my computer really appealed to me. Plus, since I have a hard drive connected to our TV, I can play the class on our TV for a bigger screen version. And over the holidays when you're traveling, it's great to have a gentle yoga class that you can do anywhere you go.

I really love the Relax class when I need a restorative yoga practice. It's a gentle flow that leaves me feeling totally refreshed, loosened, and limber. Being able to have a Relax class in my living room is amazing. I've used the download several times when I've felt like I need some yoga but don't have time for the train ride to Strala.

The class itself is just like a Tara Stiles Relax class. You start with some breathing, move onto all fours, then slowly go through the Relax flow, which spends a lot of time opening things up and lengthening your muscles. If you're looking for a flow that focuses on strength and cardio more, then download the Strong flow -- Relax is mainly concerned with ... well its title. Getting you relaxed! 

Tara narrates the class, walking around the room, while Strala guides (their word for instructors) and members follow along. This means that if you're ever confused about what you should be doing, you can just watch the screen and figure it out.

Just like a class at Strala, you're encouraged to move in every pose, doing what feels right for you at that particular time on that particular day. And you see the students in the class doing the same thing -- some will take one option and others will stay basic. It's perfect if you prefer to have a visual guide rather than just a teacher narrating the flow.

The class also includes alternate nostril breathing which I love as part of a restorative yoga practice. I find that having to concentrate on my breathing makes me much more focused on something and helps keep me in the present rather than making mental to-do lists. It's great to have that included in the class.

One thing that can get irritating with a video workout is that if an instructor makes a joke, you hear it over and over again. But one thing I love about Tara's teaching style is her dorky little jokes, like when you're in tree pose and she says "you can be any kind of tree, there are lots of kinds of trees in the forest" and giggles. A happy, giggly yoga practice is what I like. And since she doesn't make many jokes, I never found it annoying to hear a few again. (I say dorky with love, by the way, since I am a huge fan of dorky jokes. When my trainer texted me that she was bringing the TRX to our session a few weeks ago, I texted back that that would be "TRXtremely awesome." She was polite enough not to mock me openly.)

I really love Strala Yoga and I'm so excited that I can have Strala with me wherever I take my laptop. I highly recommend this downloadable class to anyone who wants to have a restorative yoga class available to them whenever they want.

All photos are screenshots of the Relax Class download.

Length - 1 hour
Cost - $15 to download (and keep)
Location - Wherever you want it to be!
Skill Level - Anyone! Since you have both a visual guide and Tara's voice leading the class, it's easy to follow along.

Elf4Health, Tapering, and a Basic Speed Workout

Taper week has been much less crazy-inducing this time around. The first time I tapered for a week for my first half-marathon, I was used to my daily workouts in New York. However, since I'm in Washington, I don't have a normal schedule anyway, so it feels less weird not to be doing a workout every day.

Washington winter means lots of grey and navy, but it's beautiful in a melancholy way 

I ran a short 3 miles this morning, one slow then two at my half-marathon goal pace. I felt strong the whole way so hopefully that's a good sign! After a late lunch, my sister and I drove to Fairhaven, a cute bayside area of Bellingham, the "big" city in my county. And by big I mean 80,000 people. We walked my parents' dogs and Mason along the waterfront and then got them jackets at the local humane society's store (our dogs are spoiled). Once we got home, we finished the day off with some yoga (a Tara Stiles relaxing flow from her This Is Yoga DVD collection) before a big salad and homemade pizza for dinner.

Elf for Health - Wednesday's Challenge

Wednesday's challenge was to name three things you loved about yourself. I loved this challenge because I think women in particular are so likely to be hard on themselves, especially their physical appearance. It's important to remind ourselves that there is beauty in each one of us!

So... first thing I love is my eyes. They're multicolored -- brown, blue, and green. My eyes are my favorite facial feature. I almost always wear mascara because I think it makes them pop. Seriously, I'll have no other makeup on, but I need some mascara. Second thing I love? My legs. For the longest time I hated my legs because that's where I tend to store fat, but over the past year, as I've realized all they're capable of and felt them grow strong with muscle, they've become one of my favorite parts of my body. Finally, I love my positive attitude. I try to keep a smile on my face as much as possible and "reframe" negative occurrences to figure out what's good in them.

It's interesting because I think a year ago I would have had a lot more trouble coming up with a list, especially including anything physical. However, a year of working out and running has made me love my body so much more, and not just because it's tighter and more toned -- it's because I know what it's capable of doing! It's incredible what a positive impact exercise has had on my life, both physically and mentally.

Basic Treadmill Speed Work
I've been committing to speed work since I started training for the New Year's Eve half-marathon, and I'm going to keep this commitment up in 2013 since one of my biggest goals is to get faster. So far it's been working and I want to keep the progress going!

This is the basic speed workout I've been doing to increase my speed, in addition to a spin class once a week. I've been doing it on a treadmill since I have some asthma-like breathing issues when I go my fastest pace in the cold.

FYI: I wrote .25 miles rather than 400 meters because it's easiest to track on a treadmill. 400 meters is actually 0.2485 miles, but I assume you won't be angry that I rounded up and added an extra .0015 miles.

Obviously feel free to adjust this to suit your current speed! For me, 6-6.5 mph is a comfortable pace that allows my breathing to return back to normal. For you, that might be 5 mph or 8 mph. Similarly, the high speed should be something that makes you think you'll probably die before finishing the 400m. (I recommend stretching out your fingers then putting one down for each .01 mile once you are .15 miles into your quarter mile -- it really helps the distance go faster somehow!)

For an added challenge, you can increase the high speed for each interval. I typically go from 8.5 to 8.6 to 8.7 and finish with an interval at 8.8 before cooling down.

Do you do speed work, and if so, what workouts do you do? What are three things you love about yourself? 

Christmas Fun & Pfeffernusse Recipe

I hope everyone had a wonderful Christmas weekend! The past few days have been relaxing and full of family fun. Also full of a lot of Pfeffernusse, a spice cookie that my family makes for Christmas every year, which I included a recipe for below.

After a call to discuss a pro bono project with my supervisor Friday morning, I spent the afternoon running a couple of miles before taking a barre class with my mom and sister at a brand new studio in a nearby town. At 3 classes for $30, I had to try it!

Unfortunately, the class was a bit too easy for me. However, since I have 2 more classes, I think I'll try another instructor and see if I can get a good workout. I sweat a lot when I work out normally, even in barre classes, so the fact that I was dry the entire time was disappointing. Fingers crossed the next class is better!

rural roads make for great running :)

The rest of the weekend was spent buying last minute gifts, running on some gorgeous country roads, and being extremely lazy. I baked cookies with my parents and enjoyed a delicious quinoa salad at one of my favorite local cafes to make up for all the cookies. I sat on the couch a lot. It was a lovely weekend.

the "downtown" area -- the town has a Dutch influence, hence the windmill 

Then, I ran 12 miles on Christmas Eve Day. It was another tough run -- I started when it was about 34 degrees out and it never got above 38 degrees. However, that didn't stop the clouds from opening up. Despite forecasted sun, I ended up running in freezing rain (when it's 4-6 degrees above being snow, I think it qualifies as freezing).

The middle miles were rough and slow, and since I was running in my town I was mainly running through residential neighborhoods there wasn't even interesting sightseeing. I wanted to run on a trail, but my parents asked me to run in an area with plenty of people so they wouldn't worry. Town run it was! Their house, their rules :)

The run was a slog, but I pushed through and got the miles in, finishing with an 8:57 mile! I feel very ready for Monday's New Year's Eve Half-Marathon. Although right now the forecast is saying high 20s or low 30s, cold for Washington... ahh!! Hopefully my breathing is ok! Whatever happens, I'm really happy I put a race on my calendar to keep me active while home in Washington.

yumm -- lots of avocados were consumed

I refueled post-run with a delicious Christmas Eve dinner of Mexican food, and of course lots and lots of cookies. Not very traditional, but I was happy -- I love Mexican food! After some caroling and watching the Nutcracker, we trotted off to bed (with visions of sugar plums, stockings hung with care, etc.)

thank you, Instagram, for capturing the glowy-ness of our Christmas tree 

I had so much fun picking out gifts for my family this year, so it was wonderful to see them open their presents. A few of them were even fitness-related (what can I say, I'm obsessed). I got a foam roller for my dad, who's new to running and has back issues, and an Erica Sara Designs Say It Do It bracelet for my mom to help keep up her gym motivation. I also received some great items as well, most of which were for running, of course. Nothing like a stocking full of nuun to make me happy!

Merry Christmas, Mason!

The rest of this week will be full of taper goodness, with just a couple of short runs, some yoga, and lots of foam rolling!

Elf for Health

When I saw all the Elf4Health chatter on Twitter, I was curious what the challenge was. It's basically a series of mini daily challenges to keep you healthy during the holidays, but it also involves matching up with a fellow Elf to support them! I loved the idea so much, but unfortunately I found out too late to participate in the first rounds. I am signed up now, though, and was matched with Sophia!

We both successfully completed the Monday challenge of calling an old friend to chat. It's funny -- I rarely call people other than Sourabh or my parents! It was nice to chat with an old friend and figure out when we'll be seeing each other over the holidays. We ended up getting a white Christmas after all when it started snowing around 11 AM, so Tuesday's challenge of taking a walk with the family was a no-go since there's nowhere to walk around my house and the roads weren't plowed. I'm really looking forward to the rest of the challenges and getting to know my fellow Elf more!

Pfeffernusse Recipe
Makes roughly 4 dozen

These cookies are nutty, spicy, and full of deliciousness. You could use them as run fuel if you're a whole foods-fueling runner since they're basically sugar and nuts with some flour thrown in, but no dairy to cause phlegm (my nemesis when running). If you want to make them sweeter, roll them in powdered sugar after they come out of the oven. If you want to make them vegan, here are some suggestions for how to replace eggs in baking. Otherwise, enjoy a semi-healthy and extremely tasty spice cookie.

Ingredients
2 cups brown sugar
1 cup white sugar
3 eggs
1 cup honey (warm)
1 ¼ teaspoons baking soda
3 1/2 tablespoons cinnamon
2 1/2 tablespoons cardamom
2 teaspoons fresh finely ground black pepper
4 teaspoons fresh ginger
2 cups finely ground hazelnuts
2 cups finely ground almonds
4 cups unbleached flour (can substitute 2 cups regular for 2 cups whole wheat flour)

bonus: you can fit a lot on one baking sheet!

Directions
1. Preheat oven to 350 degrees.

2. Combine sugars and eggs.

3. Add honey, soda and spices then mix.

4. Fold in nuts then add flour gradually. You may need to combine using your hands as the dough becomes quite thick.

5. Round dough into 1 inch-thick balls, place 1 inch apart on non-stick pan or on parchment paper and bake 12 to 15 minutes.

6. Let cool on wire rack (option to roll in powdered sugar here).

How was your Christmas? Are you running any holiday races? Any special holiday recipes?

Happy Holidays!

I am going to go dark until after Christmas so that I can spend the next few days hanging with the family without distractions. I have some great posts that I'm excited to share next week, including another circuit workout that I'll be drilling my mom and sister in over the weekend, and a German spice cookie recipe (because holiday cookies can be enjoyed after Christmas, right?).

I wish you all a very merry Christmas, if you celebrate it, and a happy long weekend if you don't! 

I'll leave you with this -- a corporate lawyer's mark up of a holiday greeting!

Thankful Thursday

I am so thankful to be here in Washington after yesterday's epic day of travel. A bumpy hour-long cab ride followed by a six and a half hour flight with a dog and then a two and a half hour drive to my family's home meant that I crashed immediately after getting here.

I thought I'd do a quick Thankful Thursday post because I always feel very thankful after getting to my destination safely. Then I'm going to drive (!!!) to Starbucks where they have fresh-pressed green juices (!!!). If the exclamation marks didn't alert you, I love driving and green juices.

I am thankful for...

right before boarding. he looks...bored.

... my dog. It's a huge pain to travel with a pet, and yet having him with me makes any place happier. He was so incredibly well-behaved during the entire process. I felt like a parent because I was so proud as he received compliment after compliment. "Why yes, he is a perfect pooch. Thank you." I left out the part about him being bossy...

... my family. Well, obviously. How could I not be thankful for them after they drove 2.5 hours to pick me up and another 2.5 hours to get me back? My mom even went to work early so she could get out in time to drive down with my dad. And my sister cleaned my old room so it would be nice and cozy for me to settle into. So much love to arrive to... and I am so thankful for them.

(source)

... good customer service. I was honestly amazed when the DryBar said my blowout was being comped because it was their first day in their Upper East Side location. That, in addition to the great blowout, the friendly women manning the front desk, and the delicious biscotti, are why I will certainly be back. I hadn't had a great evening and this perked me up so much.

... healthy fast food. I know, so superficial... blowouts and food. Sorry, but I was extremely thankful for this yesterday. On our drive back, we stopped at a chain called Taco del Mar where I could get black beans, rice, fish, salsa, and guacamole in a bowl. It was 10 PM my time and I was famished. Being able to eat something filling and quick was amazing. I love that more and more places are offering healthy fast food.

... beautiful sunrises. I got to see this on my last Central Park run of 2012 as I rounded the Reservoir. I'm often up fairly early, but rarely up early enough to see the sun rise. I was actually so awed that I turned off my music so I could just enjoy the calm, quiet beauty of morning in Central Park.

What are you thankful for today? 

Travel Tips

Today I'm flying to Washington State to visit my family for a month! I'm dragging along the dog and the boyfriend is going to meet us out there in early January. I'm excited to see my family, but not so excited about the travel.

I tried to make it better by scheduling my first blowout at the brand new DryBar on the Upper East Side. It just opened today, so I used the opportunity to get in one last run in Central Park before getting my hair done. I loved the blowout and the whole experience, but then the ladies at the front told me that because it was their first day, they were comp'ing the blowout! Count me in as a fan of this chain. I will definitely be hitting them up again.

Mason's all ready to go!

I actually have a few recommendations for flying. I'm not exactly a frequent flier, but I do fly back to Washington to see my family at least twice a year, and typically fly 2-3 times to other locations. I've found the following suggestions really make a difference in how I feel both during and after the flight.

1. Take off your makeup before you board and moisturize periodically. My vanity sometimes prevents me from doing this, especially if I have any blemishes on my face that day. But my skin always looks MUCH better when I've spent the flight massaging cream onto my face and hands. The air in a plane is incredibly drying, so not only do I moisturize, I also spray my face with Evian's water mist. It's totally an indulgence, but it feels so nice after three hours of dry, stale air.

2. Bring your own water. The tiny cups of H2O the flight attendants provide just doesn't cut it. I usually chug a bottle before going through security, bring an empty bottle to fill at the airport, AND buy a bottle before boarding. If you like to have a glass of wine or a beer before flying then drink it with a glass of water. Don't let yourself get dehydrated! With the added prsssure, it's easy to get a nasty headache. No fun. Also, if you drink that much...maybe get an aisle seat.

3. Have several entertainment options. I tend to get ADD when I'm on a plane and can't do any one thing for too long, and I'm pretty much incapable of sleeping on planes so I can't just sleep through the flight. So I need to keep myself entertained! I try to have a magazine, at least two books on my Kindle, and at least 3 movies on my laptop. I never know what I'll be in the mood for, and often I'll have a movie on while I flip through the magazine.

my snacks for tomorrow (missing the cut watermelon I'll be buying at the airport) 

4. Bring your own snacks. I never used to realize that you could do this! But as long as your snack isn't a liquid and won't go bad, you can bring your own snacks through security. I like to bring some almonds and a piece of fruit. Again, since planes are so drying, if you can bring something like chopped up watermelon, you'll be helping battle the dehydration problem. Oh, and bring your own tea bags! I try to bring herbal tea with me.

5. Wear slip-on shoes and pack thick socks. I like to wear shoes I can easily take off going through security, but those kind of shoes tend to leave your feet a bit cold. So I always pack a pair of thick socks in my purse that I can pull out and slip on to keep my toes toasty at 30,000 feet. But try to wear some kind of thin sock before boarding because you don't want to walk through security with bare feet. I had to do that once... it was unpleasant.

(source)

6. Get up and stretch! Doctors recommend getting up at least once an hour to move around and stretch. This will not only keep you from feeling like a 90 year old when you finally get off the plane; it's actually a matter of safety. You're much more likely to develop a blood clot if you don't move around at all while on the plane. Here are some yoga poses that you can do in the small space of your seat and the aisle.

7. Eat on the schedule of the place you're going to. My flight is at 2 PM Eastern Time tomorrow and I'll be arriving at 5 PM Pacific Time. It'll be 8 PM for me, but I'm not going to eat dinner until I get to Washington so that I can adjust to the time difference easier.

8. Dress in layers. Especially when it's cold, the temperature on your trip can fluctuate constantly. I like to wear a tank top with a pull-over sweater, a zip up sweatshirt or cardigan, and then a jacket on top that I normally stash in the overhead bin.

gorgeous sunrise over the East Side this morning

Now... I'm off to brave JFK during holiday madness with a dog. Wish me luck!

Are you traveling during the holidays? What are your travel essentials?

Race Recap: 2012 NYC Runs Hot Chocolate 5K

Sunday was my last short race of 2013 and my first official 5K! I'd never run a 5K before, so I was a bit nervous. You're supposed to go all out for such a short distance, but I wasn't sure what "all out" would be for me. To make matters worse, I was still sore from a Refine Method class I took Friday evening.

Course Map!
(source)

The day did not dawn bright and sunny. It was that kind of misty not-quite-rain that permeates everything with a damp cold. I met Abby at the subway since we live near each other and we headed down together. She had generously agreed to pace me to my goal -- whatever that was. I wasn't quite sure, but I told her I wanted to keep my pace under 8:30 if possible.

We met up with Beth, Jenny, and Liz on Roosevelt Island and we hung out in Duane Reade for 15 minutes to stay warm. This may sound lame, but hanging out in the Safeway parking lot was the coolest thing to do for highschoolers my hometown. I can't speak to how cool it actually is because I never went. I hung out at a coffee shop and played board games and did not have a boyfriend. This was probably a good thing in retrospect.

We headed out to the race line a few minutes before the race was supposed to start and grabbed Ashley,  who was pacing Beth. So many fast runners willing to help out on Sunday! I love how supportive the running community is. I hope someday I can pay it forward by pacing someone.

This was my first NYC Runs race and I was impressed with the race. The organization is nowhere near the size of NYRR, but I liked that -- it meant the race felt like a local affair instead of a giant sea of runners. Sure, it wasn't as organized and there didn't seem to be specific corrals, but I felt like the race process went smoothly, and for $25 who could ask for more?

These were basically my thoughts during the race:

This feels fine! This will be great! Oh wait, this is feeling hard. Why is running so hard? Why does this feel so terrible? OH HEY THERE'S ABBY CHEERING (other Abby)! HI ABBY!! Ok, ow, what is happening. Must keep up with Pacer Abby. I might pass out. I might not finish. There's no way I'm making this. 3.1 miles is the longest distance ever. I will clearly never finish running. There's a puddle, I wonder if I could convincingly fake a fall and then lie down.

I know. Diehard winner here. I legitimately thought, "it would be nice to fall and lie down" around mile 2.75.

BUT. I kept going. I used a bunch of mantras. I had my Erica Sara Say It Do It bracelet engraved to say "Run Faster Be Stronger." It's inspired me many times and it worked again; I repeated it as I breathed in and out. Once that got too repetitive to have meaning, I started pumping myself up by telling myself increasingly embarrassing things: "You are strong! You are fierce! You are a warrior woman!" I am admitting this only because I think it actually helped me as I ran.

I have to give huge thanks to the best pacer ever. Abby didn't try to talk to me (because I was breathing too hard to be able to talk much), but she let me know as we hit various distance points, pointed out a few things, and encouraged me when I needed it most in the last mile.

Here are my splits according to Abby's Garmin:

Perfect negative splits! An 8:22 pace according to NYC Runs and an 8:15 pace according to Abby's Garmin. I actually started breathing asthmatically during that 7:11 paced .11 mile and Abby later said she was a bit worried I might die. But I didn't!

Best. Pacer. Ever.
(also, I have totally hot chipmunk face here)

And not only did I not die, I placed 12th in my age division out of 137!! I didn't learn this until later and was ecstatic. Like I said... BEST PACER EVER.

After we finished, Abby and I cheered on the sidelines before we all gathered together for the delicious hot chocolate. We also met up with Fiona after the race as -- she placed 4th in her age division!!

Racers! L-R:  Fiona, Ashley, Liz, Beth, me, Jenny, and Abby
(thanks for the picture, Beth!)

This race was SO hard to run, but I am incredibly happy with the results. Less than a year and a half ago I was telling my trainer that I was incapable of running. Her advice then, as I mentioned in my year-end running survey, was the best running advice I've gotten: yes, you can.

Did you race last weekend or do you have an upcoming race? What was your best race experience in 2012?

Weekly Goals: Let's try this again?

This is my 100th post! I'm so excited that this blog has actually had some readers, other than my supportive parents. It's been so nice to feel like I have people to share my fitness goals with, especially the running triumphs and failures. I'm so looking forward to the next 100 posts as I continue to grow as a blogger, runner, and (hopefully) person.

Now, on to this weekend and goals. Nothing too exciting this weekend, mainly getting errands done before I leave New York for a month and sleeping too much. I did see Silver Linings Playbook, which was wonderful. It's such a sweet and uplifting film. I really recommend it if you're looking for an awards contender that won't depress you. It was exactly the movie to see after the dark events of last Friday.

I wish that I had a better goal report for my 100th post! But I ran a great 5K today (recap to come, of course) so I couldn't be more pleased with my running progress. I'm not hardcore training for my New Year's Eve half-marathon, and even if I were, I'd trust that one busted week of training won't ruin all the other weeks.

So I'm taking inspiration from this for this week's goals:

(source)

I am so proud of how far I've come and I have faith that, with continued dedication and hard work, I can continue to progress. With that said, let's do this.

Last week's goals:
• 1 spin session 
Check!
• 3 runs -- 1 speed session, 1 6-miler, 1 long run 
FAIL. The 5K was my speed work and I ran 2 miles on Thursday, but this was my lowest weekly mileage since after my half-marathon. Bringing that way up this week!
• 2 yoga practices 
Sadly, another fail. I did some yoga Saturday and Sunday night, but not a full-on practice. Luckily when I'm home my dad teaches yoga so I'll be sure to get in plenty of practice.
• 2 strength sessions
Check plus! A kettlebell class and two Refine Method classes.

Goals for this week
• 1 spin session
• 4 runs -- 1 short, 1 speed work, 1 6-miler, 1 long run
• 2 strength sessions
• 3 yoga classes

What are your goals for this week? Do you try to come back strong from a "weaker" week?

Reflecting on Running in 2012

After seeing this survey on "your 2012 in running," I thought it'd be a fun survey to fill out and share as well. I love filling out surveys and forms -- they're like tests, but you know all the answers!

I wanted to do this even more after my run yesterday afternoon. I spent an hour crying and writing a farewell post to my cat back home in Washington, thinking about all his funny quirks that I'd miss so much when I'm home. But then I had to pull myself together for a phone call to discuss the pro bono research I'll be doing for an organization over break. I was able to sound fine on the phone, but I still felt so heavy that I wanted to get outside and run.

it's hard to feel sad when you have this kind of view staring you in the face 

I call runs like these "therapy runs." There's no goal and I'll only go for a few miles -- I just want to get outside and get moving in the beautiful city. It clears my head and reminds me of how much beauty there is out there. I stopped a few times during my run just to stare at the gorgeous sunset over the Manhattan skyline. 

The run just reminded me of why I love running so much and how lucky I feel to have "discovered" it.

2012 Running Survey

Best race experience? I'm not sure, especially since I still have two races left! I didn't love running Grete's Great Gallop (two loops of Central Park = ouch), but I did love completing my first half-marathon. I'd probably have to say my best race experience was the 5 mile Join the Voices! race in Central Park where I broke the 9 minute mark.

Best run? One of my favorite runs was the informal Turkey Trot organized by Beth. New friends and chocolate at the end! I also loved a very short run I did before I started this blog. It had poured for two days and I decided I wanted to run around the Reservoir. It wasn't raining, but there were giant puddles throughout the entire path. It was more of a puddle jumping run than anything, and it was SO fun. 

Best new piece of gear? My Brooks shoes! 

blurry then focused shot of my Brooks... I'm an artist.

Since getting them I have had no arch pain whatsoever. I ran Grete's Great Gallop with pain that got worse and worse as the miles accumulated. Running with no pain has felt miraculous. Huge thanks to Jess of Race Pace Wellness and Fit Chick in the City for telling me that I had to get new shoes. Pain-free, yay!!

Best piece of running advice you received? Since I only started this blog this year and didn't have a chance to include it before, I have to say the best advice I received was from my trainer, Amanda, when I started working with her in August 2011. She told me that I was capable of running and that I should be running. I can't imagine not having running in my life now, and I wouldn't have that without her advice.

Most inspirational runner? Without a doubt, Abby. She ran a Boston Qualifying time at the Philadelphia Marathon of 3:33:29 in her first marathon. What is most inspiring to me about Abby, though, is that she only started running three years ago! Since I am also relatively new to running

If you could sum up your year in a couple of words, what would they be? Special and opening. "Special" because how many years can you become aware of something you love? And "opening" because I opened myself up to a lot of new activities and people and it has been so rewarding. 

With all that said, I am now so excited for 2013. I have bigger goals and cannot wait to push myself and see what my limits really are. 

How has your 2012 been? Are you excited for 2013?

Goodbye, Tiger

This afternoon, my mom called to tell me that my cat Tiger had to be euthanized. They'd been hoping to wait until I got back to Washington, but he was unfortunately not doing very well and none of us wanted him to be in pain just so I could say goodbye in person.

It seems strange to write a blog post about this on a healthy living blog, but I had to say goodbye in some way, since I couldn't be there in person.

He was 18 years old and I hadn't seen him very much because I am so rarely back west. He was never a very nice cat, honestly; he'd fight with the other pets and mainly stayed outdoors bringing back plenty of mice. But we'd had him since I was six years old, and Tiger was always more "my" cat. When he was inside, he'd often sleep with me or sit on my lap, calmly waiting to be pet.

I would have liked to be there for him. Tiger was hit by a car when he was 10 or so, and since it was late at night we couldn't take him to a vet. I stayed up all night, petting him as he breathed heavily, cleaning off his cuts. He was only grazed, I think, because the next day he climbed out of the bed I'd made for him in a box, shook himself off, and headed out to get back to hunting. We realized later he'd actually lost one of his front teeth, but it never slowed him down.

I just wish I could have held Tiger one more time and pet him as he quietly went to sleep. Tiger represented all the quirks that make us love our pets and, to a certain extent, our families. Sometimes they're assholes, but at the end of the day they're part of our own little circle. They make life richer. 

I'm not sure how Tiger knew, but any time we pulled into the garage, he would always appear out of nowhere, winding around our legs to say hello. Next week when I arrive home with my family, he won't be there.

Goodbye, Tiger. We'll miss you.

Class Review: KettleX Class w/ Lorna Kleidman

A few weeks ago, I was contacted by Lorna Kleidman's  PR rep reached out to me, asking if I'd like to try a kettlebell class with Lorna. I'd used kettlebells a bit in a few classes I'd taken, so I was interested to learn more and take a class dedicated to kettlebells.

When I read more about Lorna, I realized I'd be taking a class with a three-time world champion and world record holder in kettlebell sport. Exciting! And... nerve-wracking!

Lorna, holding a kettleball

When I arrived at the Upper East Side Fitness Cell Collective, I felt even more intimidated. There ended up being only four people in the class, and they were clearly regulars who knew the method and Lorna well (she greeted them all by name). However, this turned out to be fantastic! Lorna was able to give everyone attention, sensing when someone might start giving a bit less effort and encouraging them by name. Since she didn't focus on anyone too much, besides helping me learn proper form, it never felt like she was calling out other students. She was also just a friendly teacher, so I never felt like I was left out of the "kettlebell clique." In some classes, where everyone appeared to be BFFs with the teacher, I have felt like a bit of an outsider. So I always appreciate a teacher who makes new students feel welcome.

Lorna's form corrections were very helpful. I find that I don't always "get" what an instructor is saying to do. (I can't lie, I may also have gotten distracted by Lorna's incredible abs and guns. If that's what kettlebell can do, I guess I need to use them more!) She would rephrase her suggestion, giving me something to visualize. For example, in a squat, telling me to visualize a rod from my pelvis to my sternum, so that I only could hinge from my knees and hips. This really worked and helped me figure out the kettleball swing we were working on. I've found that just because someone is an expert at something, does not mean they are going to be a good teacher. Thankfully, that wasn't the case with Lorna!

The class was a mix of different circuits, which I always like because it keeps things moving and you can't get too bored by any one exercise. After warming up, we worked with light (15 lb) and heavier (25 lb) kettlebells, doing a variety of exercises. Then we did a ladder, which worked like this: 30 seconds of kettlebell swings then 30 seconds of push ups, with a different interval each time, going up to 1 minute of kettlebell swings (VERY tough) then back down to 30 seconds again. We concluded with some tough abs work using the kettlebells before stretching as a cool down.

Lorna was not a shrinking daisy, either. She was encouraging, but she would push you if she sensed you flagging. In that minute-long kettlebell swing interval, at one point I put down the kettlebell. Lorna immediately noticed and pushed me, yelling "c'mon, Jen!" Ahh ok, ok. I picked it up and kept going. Thanks for not letting me slack, because it turned out I could keep going. I'm not sure I've ever sweat that much in a pure strength workout.

Lorna and me -- her "jeans" were actually fun leggings meant to look like distressed denim! 

Besides KettleX, Lorna teaches a Kettle Step class that combines step movement with light kettlebells. In addition to teaching classes at the Fitness Cell Collective, Lorna also teaches a kettleball class at the 50th St and Broadway Equinox. If you're an Equinox member, you can check out her class and learn a lot about kettlebells!

$50 is unfortunately a bit steep for me as a student, but once I start working next fall and my workplace is closer to the location, I would definitely take the class again. And if I join Equinox next year, I'll make sure to drop by Lorna's class!

Details
Length - 1 hour
Cost - $50 at Fitness Cell Collective, free at Equinox if member
Location - Fitness Cell Collective - Upper East Side (328 E. 61^st St., 4^th Floor, between First & Second Ave), Equinox - 50th and Broadway
Skill Level - I think a beginner to exercise could just use very light weights and be able to follow along fine.

Books, Baubles and Taste Testing New Products

Books Page!
I've just added a new page to the blog! I love to read, and I zip through a lot of books while commuting to school or work in the summers, so I've decided to add a page where I write short snippets of reviews to hopefully start a conversation about fun books. I always feel boring -- my hobbies are reading, TV shows and movies, running, working out, and yoga. Scintillating, I know. I've been considering taking up base jumping just to up the "cool" factor.

Anyway, if you're looking for a book recommendation or want to recommend one to me (I'm always looking for good books!), check out the page and leave a comment with your thoughts.

Enjoying Down Time
Since it's finals period right now, classes are over. But since I TA'd and took a projects class, as I wrote earlier, I don't really have much in the way of finals (just a short take-home exam), so I've been enjoying the time without classes.

hangin' with my buddy, Mason

Monday I hosted a breakfast for the first-years I mentor and tried to calm their nerves regarding exams. As I've mentioned before, law firms hire for summer associate positions in August after students' first year, so there's a lot of pressure. Law students also tend not to be the most relaxed sorts of people anyway, so there was a lot of reassuring going on.

After the breakfast, I went home to grab the Dear Santa presents I needed to mail before my spin class at Flywheel. I've been loving taking Holly Rilinger's Monday "lunch club" Fly 45 class the day after my long runs. No matter how sore my legs are or how tired I am starting the week, I always feel reinvigorated after one of her classes. This Monday she ended the class with U2's "Vertigo," which I loudly sang along to (sorry nearby riders). For some reason I hadn't put this song on any of my workout playlists, despite loving it, so I rectified that oversight!

I spent the afternoon reading some materials for my exam before heading down to Midtown East to try a kettleball class (review to come!). I was left wiped out so my previous dinner plans were pared down to "put protein smoothie ingredients in blender and press button." But honestly, it just didn't cut it. I don't know how people make meals out of smoothies! I went to bed feeling hungry and woke up ravenous. Note to self: pre-prepare dinner for nights when you have a late night exercise class.

holiday decorations at Columbus Circle

On Tuesday, I took care of some online errands before meeting up with a friend from the firm I'll be working at next fall. I brought a salad to eat at the take-out tables of Bouchon Bakery and then we split some delicious baked goods from their bakery before checking out the new H&M in Columbus Circle and browsing around C. Wonder for a while. Neither of us really bought anything, it was just an excuse to chat for an hour.

pretty baubles

We both agreed a celebratory jewelry shopping spree at C. Wonder will have to happen after we get our first paychecks next year! I love how C. Wonder is colorful but work-appropriate. New York law firms are very conservative, so a lot of "work" clothing and jewelry in women's stores just isn't the kind of thing a young female lawyer can wear. Jazzing up a grey wool sheath with one of the necklaces in the picture above will count as exciting for me once I start work!

After a fun afternoon catching up, I worked on my take-home exam a bit more before taking a Refine Method class. I like how different each Refine Method class is -- it leaves you guessing so the time passes really quickly! Once I got home, I made a dinner of salmon, Brussels sprouts, and fingerling potatoes all hashed together (sensing a theme? I love hashes!), then cheered on the Knicks to a thrilling last-minute win against the Nets. This season has been so much fun so far!! Is anyone else a basketball fan?

Testing New Foods
I enjoy taste testing new healthy items, so I'll often pick something up from Whole Foods if it's being taste-tested or if I've heard of it on other blogs before. I went a bit crazy last week and got two Health Warrior Chia Bars, a single-serve of Vega's Vanilla Chai protein powder, and some coconut oil.

taste testing time!

The coconut oil was a huge success. I loved it as a butter replacement in the chewy chocolate chip cookies I baked over the weekend. And I've made a few cookies in a cup with it and loved the coconut oil in those as well. A cookie in a cup is where you put cookie ingredients for one serving in a mug then microwave to bake -- I try to make healthy variations on them (and sometimes not quite so healthy). I'll definitely be using coconut oil for future baking projects!

Unfortunately, the other items were a bust. The coconut Health Warrior Chia Bar was okay, but I spent the next 20 minutes fishing chia seeds out of unknown crevices in my teeth. Definitely not something to eat before going somewhere with... any people at all. The chocolate flavor tasted so bad that I just didn't bother finishing the bar after the first bite. Bummer! I'm always looking for another snack bar to add to my rotation of Lara Bars and KIND bars, but these were not it.

The Vanilla Chai flavor was also not my favorite. I'm wondering if I did something wrong, though, because I've loved the Vega flavors I've tried in the past. I mixed it with a banana, water, and almond milk. Perhaps it would have been better with some pumpkin for a pumpkin chai flavor? I'm not quite willing to give up on this flavor because I love chai spice so much!

Any smoothie suggestions? How can I improve my smoothies and their taste?
Anyone else work in a conservative office and enjoy finding ways to add fun into your wardrobe?

New to Exercise? Basic Gear

I was chatting with a friend at the law school who mentioned she'd started running in Central Park. Apparently seeing me decked out in workout gear at school all the time had made her interested in giving running a try! I can be a *bit* evangelistic about exercise--"it's the best thing ever! Try running! Try lifting! Try yoga! Yay sweat!"--so I was really excited to hear that someone was converted to my cult giving exercise a try.

She wanted a few tips on what to wear, and although I'm a relative newbie to running, I thought it was a great challenge. Put together the most necessary exercise gear for someone who is new to running and working out? Game on. Here's what I came up with!

The Necessities

Good running shoes

Brooks Adrenaline GTS 13s - $110
(source)

These had to come first because having a good, fitted pair of running shoes is by far the most important factor in safe, comfortable running. I really like the pair of Brooks Adrenalines I recently purchased on sale since they provide support for my high arches and pronation. However, your feet are probably different! Thus it's very important to get your feet assessed at a running store. I might recommend even going twice so you get two opinions -- I was told that I didn't pronate in September so I bought a neutral shoe and it led to a lot of foot pain that has vanished with proper shoes!

Crop leggings

Lululemon Wunder Under crop leggings - $72
(source)

I think a pair of crop leggings are the most versatile piece of workout clothing you can have. You can wear them to yoga, to an exercise class, to the gym, or out on a run. Make sure they are non-chafe -- I recommend Lululemon's Wunder Unders. Although they're an investment, I've never had any issues with chafing and they're so comfortable and versatile that I think they're worth the money. You can use these for most weather, except for the hottest days of summer and coldest days of winter.

Supportive and non-chafing sports bra

Nike Pro Compression Sports Bra - $30
(source)

Trust me, it is painful to be bouncing around. Nothing worse than a boob to the face mid-run. Find a sports bra that provides lots of support. Jump up and down in it to make sure it keeps the ladies strapped in. And don't be afraid to return it if it starts chafing after a mile!

Safety first! Phone/money/ID carrier

Amphipod Hydraform Handheld Lite - $17.95
(source)

I always carry my phone, a credit card and/or cash, my apartment key, and my metro card with me. I often forget, but you should also try to carry your ID with you for safety. If something happened out on a run, you would not want to be without your phone or money. I recently got an Amphipod Handheld (the larger size because I'm a water buffalo and guzzle water like it's my job) and it's a great place to also store your keys and cards.

I actually stuffed my phone in my sports bra for many months and tucked my credit card, metro card, cash and key into the mini pockets that crops often have. That can work, but it's not ideal. Still, if you're brand new to running and not going too far (under 5 miles), it might be the easiest thing to do.

Music!

Please do not judge my music taste on the basis of my running playlist. After all, I like ABBA, too. 

Once you begin to feel more comfortable running, you might not need music anymore to keep you going (and some people are fine running without music from the beginning!). For me, though, whenever I'm running alone I like to have a good playlist to listen to. These are some of my favorites for running.

Total: $240
I know, I know... you thought running was free!


Helpful (but not totally necessary)

Moisture-wicking tops

These are three of my favorite Lululemon tops: the Run:Swiftly Tech Long Sleeve top - $68 (great for chilly runs), the Cool Racerback tank - $42 (good for summer runs and cardio/strength classes), and the Power Y tank - $52 (perfect for yoga, pilates or barre classes).

Oiselle Big Run Long Sleeve Tee - $39
(source)

I also really like this Oiselle long-sleeved top. It's so comfy and a great pullover for colder weather or on its own in fall or spring weather. Oiselle has some really great tops that are less expensive than Lulu and are aimed more exclusively at running, so they're a great brand to check out.

Yes, these are all under "helpful" and not necessities, but don't get me wrong, as you become more serious about running and working out I think buying these should become a necessity. However, I started running just wearing old t-shirts and it was fine. When you're running shorter distances, as you likely are as a beginning runner, I just don't think that moisture-wicking tops need to be at the top of your list. However, if you can afford a tech shirt or two, getting some fun, cute shirts can make you that much more likely to work out, so they're a good investment if you have the means.

Headbands

Sparkly Soul headband - $15 for thin, $17 for thick
(source)

Depending on your hair type, you may or may not have flyaways that fall into your face filled with sweat while you're working out (I know, I'm turning you off to working out, sorry!). I happen to suffer from this, so I always wear a headband when running, strength training, spinning, or yoga-ing. Plus, why not add some fun color or sparkle to your workout? That's why I love Sparkly Soul headbands.

Yoga mat

YogaAccessories - $17.99
I have not tried this particular yoga mat, but I find that any basic yoga mat under $20 works fine. 
(source)

There are so many workouts you can do at home, whether by following a DVD or a youtube video or a a circuit workout put together by yours truly. Having a yoga mat at home means you never have an excuse not to sweat!

What do you think are the most basic essentials for new runners?