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?

Neon green laces + book club inspiration

There is no reason for this post except to put up pictures of my brand new neon green laces that I'm officially obsessed with.

On Saturday afternoon, I stopped by Modell's Sporting Goods to pick up neon laces for my shoes. As if my purple cross-trainers and blue running shoes weren't bright enough, I decided I needed neon green laces for them because I've become obsessed with having more, more, more COLOR.

my Reebok cross-trainers

I am totally obsessed with my shoes now!! How amazing is the green with the purple shoes? I wore them to a class last night with a bright pink top, blue sports bra, and a Sparkly Soul headband so that I looked like a rainbow crayon. It was awesome.

my New Balance running shoes

I also love the neon green with the blue shoes. I'm hoping the extra pop of color on my feet will inspire me on today's long run. I'm doing 11 miles alone so I'll need the inspiration!

Also inspiring me today:

(source)

I'm reading this autobiography for a book club and it's so great for this point in my training. Chrissie Wellington is a prolific Iron Man world champion and her achievements are incredible. Her book is so inspiring, especially because she didn't turn pro until her late 20's!

This quote in particular is inspiring to me:
The brain is programmed to protect us, and that can mean imposing limits on what it thinks we can or should do. Constantly push at those limits, because the brain can be way too cautious. Not so long ago I would have laughed at you if you had suggested I do an ironman. Imagine if I had allowed that attitude to persist. It is up to each and every one of us to change "I can't" into "I can."

If someone had told me I'd be able to run 13 miles in August 2011, I would have laughed at them. I hadn't run a mile ever (since I mostly walked the required mile runs in middle school P.E.). So today I am changing "I can't" into "I can," despite being tired and the weather being less-than-ideal.

Have you read any inspiring books lately? 

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)

Heartbreak Hill

I don't normally take advice from clothing retailers, even if they are as awesome as lululemon, but I love their manifesto. Yesterday, I took one part of it to heart.

"Do one thing a day that scares you"
from lululemon's awesome blog

I've been avoiding Heartbreak Hill in the northwest corner of Central Park during my training for the Grete's Gallop Half-Marathon. Even though I'll have to run up Heartbreak Hill twice since the race loops around Central Park two times, I was petrified of this hill. I had biked up it a few months ago when I was casually biking around the park with a friend and had no idea The Hill existed. I remember pedaling and pedaling, wondering what on earth this giant thing was in a city I considered flat (I'm from Washington State, I know mountains, so Manhattan's hills don't impress me unless I have to run up them).

I had built up Heartbreak Hill in my mind as this horrendous trial that was going to break me come half-marathon day. I had gotten completely scared off from even approaching the northern part of the park.

Today, I told my mind to shut up (I may have used stronger language). I was determined to get over my fear of The Hill. I didn't take the last turn-off before the upper loop of the Central Park road. I told myself I wasn't allowed to stop as I ran up it. So... I didn't stop. I believed I could run up the whole hill at a steady pace. And I did!

Running up a hill without stopping might not seem like a lot to the experienced runners out there. Yet for me, running up this hill--The Hill--that I had built up so that it loomed large whenever I considered the half-marathon, felt like a huge personal achievement. I fist pumped and had a giant smile on my face as I jogged down the hill to finish my 4.5 mile run. This might be one of my favorite running memories for a long time.

What's your favorite running memory?

Half-Marathon Training Update & {inspiration}

Here's what I wanted to get done last week:

• 1 yoga class
• 1 hill run
• 3 cross training sessions
• 2 easy runs
• 1 long run

Here's what I did:

• 2 yoga classes
• 3 cross-training sessions (1 strength workout, 1 Physique 57 class, and 1 Uplift cardio-strength interval class)
• 1 short spinning session
• 1 easy run
• 1 long run

I had to adapt my plan since I had some pain in my foot that may have been tendinitis. I decided to add in extra yoga, which I think really helped a lot, and I got rid of the hill run and replaced an easy run with a short spinning session. The pain was gone by Wednesday, and after an awesomely tough cardio-strength interval class at Uplift Studios on Thursday night, I only had to fight delayed onset muscle soreness in my long run (8 miles) this morning. The run was rough, but I got it done, and it inspired me to think of this:

(source)

I love this. So many times during my run this morning, I felt like I couldn't do 8 miles. Since I'm new to longer distance running, each long run in my half-marathon training is the longest and farthest I've ever run. It can be really intimidating, especially since I'm also doing a pretty intense exercise regimen right now to get back in shape now post-summer job, while I have fewer school commitments.

As I approach my workouts and training for this week, I need to keep this in mind. I believe I can -- so I will!!

Goals for this week:

• 3 yoga classes (I think this will help heal my body from the physical stress of longer runs)
• 3 cross-training sessions (1 Uplift class, 1 Physique 57 class, and 1 workout with my trainer)
• 2 easy runs
• 1 hill run
• 1 long run (9 miles)

Have you faced any mental hurdles in training for fitness goals recently?

Studio Review: Uplift Studios - Get Uplifted!!

Confession: I am in love with Uplift Studios.

Located on West 23rd Street between 5th and 6th Avenues in Gramercy, this women-only fitness studio has amazing instructors, killer classes (seriously, 3 days later and I'm still sore from Chelsea's Uplifting class), and a wonderful female-empowerment atmosphere. The whole philosophy of Uplift is that fitness and fun go hand-in-hand. The studio is set up so that you can hang out before or after a workout, chatting over complimentary snacks and beverages with other students and the studio founders.

space for personal training or pre-/post-class workouts (source) 

I first heard about Uplift through my trainer, Amanda, who was teaching yoga classes there. Since the studio had just opened, they had some great deals on classes, and I decided to try it out. I'm so, so happy that I did. Every class I've taken has been wonderful and, even better, each time I go there I feel like I'm entering a community of fun, fit, awesome women.

"You're only one workout away from a good mood!" SO TRUE. 

Uplift has inspirational quotes written on glass and mirrors all around the studio. It's the kind of girly touch that makes me smile as I get ready for class and shower after. Oh, and did I mention the gorgeous locker room that has complimentary Malin & Goetz products, dry shampoo, mouth wash, and everything you could possibly need to make yourself presentable for work, a date, etc.??

everything you need to make yourself presentable after sweating enough to create a small lake on your mat (source) 

And you need those products since the classes are HARD. Seriously, I am in good cardio and strength shape, and I am always sore after an Uplift class. The 55 or 30 minute classes are mostly a mix of cardio and strength training intervals, with some pilates, yoga, barre, and other options mixed in. Word on the street (AKA weekly email from Uplift) that even more options will be added this fall. Classes are small enough that you feel motivated to not be the slacker and instructors can provide individual attention and adjustments.

I've taken various classes with four of the instructors and all of them have been wonderfully encouraging and tough. Not to start on body image issues or anything, but I have to say that one thing I love about Uplift is that the instructors are all really strong, toned women. No fear of strength-training here! Muscle tone is sexy and clearly Uplift's instructors know it.

Uplift's Raise the Bar workout+wine classes featured in Self Magazine! (source) 

A lot of the press Uplift has gotten is about its Raise the Bar classes, which consist of a regular class followed by wine tastings, visits to a neighboring bar, etc. These classes are the embodiment of Uplift's overall philosophy: balance in all things, including fitness and socializing. Plus, it's a great way to meet other professional women who are into fitness. On my first visit, I found out that one of the founders, Helena, had spent two years as an attorney at the law firm I'm going to be working at once I graduate law school. She put me in contact with some friends there and it was a great introduction to my new firm.

the gorgeous founders of Uplift: Katie, Helena, and Leanne (source) 

Ok, yes, maybe I have a girl crush on the entire studio, one of those "I want to be like them when I grow up" feelings, despite technically being grown up already. If you're looking for an awesome workout (or a great yoga class) and a different fitness experience, you have to get to Gramercy and try out Uplift Studios. I think it adds something new and wonderful to the New York fitness scene for women.

Vacation: Grouse Grind

Wowww. I'm back home in New York City and I still can't believe that I climbed the Grouse Grind. It was by far the highlight of my trip and I can't wait to go back and try it again.

Grouse Mountain and North Vancouver from downtown Vancouver

I'm not sure I've ever had such an amazing exercise-related experience. This hike--if it can even be called a hike--is much more intense than advertised. It is also incredibly awesome. The entire route, all I could think was "holy sh-t I'm climbing a mountain! My legs are carrying me up a mountain!"

the entire hike is like this -- stairs up a mountain

The hike is roughly 1.8 miles and has a 2800 ft elevation gain with just 2860 steps, meaning that the average step is 1 ft high (and since quite a few are less than that, there are a lot of large steps you're taking!). But at the end, you're rewarded with a great view of the Greater Vancouver area at the top of Grouse Mountain.

such a gorgeous city!

Or at least you're supposed to see that view. The day I hiked the Grind with my dad, there was a heavy mist covering the mountain, so what we actually saw was this:

this is how the Pacific Northwest looks 75% of the time

In some ways, this was better. It made me feel like I was ascending up into the clouds as I hiked! I did get a bit cold since I wasn't wearing proper moisture-wicking gear, so my shirt got wet with sweat and cold and once I got to the top I started freezing. But that was just an excuse to get my Grouse Grind t-shirt that I am now wearing proudly.

I was SO proud of myself for making it up that mountain. I stopped frequently with my Dad during the first half because he isn't in great cardio shape (although he does a lot of strength training and yoga, so this hike was a great push for him to start running). At the halfway mark, he encouraged me to go on alone so that I could try to make my goal of finishing under the average time (1.5-2 hours). I pushed on ahead and finished in 1 hour and 15 minutes! I think I could have done an hour or maybe even less if I'd gone alone, but it was great to have my Dad there with me for the first half.

a very sweaty me after finishing the climb

If you are visiting Vancouver, you HAVE to go on this hike. It's such a wonderful personal endurance test and there's a restaurant at the top for those who need food as motivation. On a sunnier day, the view from up there would be amazing!

You can hike down a different route (the Grouse Grind only goes up, for good reason -- you might die if you tried to go down those steep steps) or take the Grouse Mountain Skyride, which is what my Dad and I did. It cleared up as the gondola went down the mountain and we got to see the beautiful Vancouver skyline.

we were stuck in the middle so I stood on tiptoes to see the view

 I'm hoping to go home to Washington State in mid-August again next year so that I can run the second Lululemon Seawheeze Half Marathon and do the Grouse Grind again. This time, my goal is to make it in under 60 minutes. I can't wait!!

Why I love my trainer

I love my trainer. Amanda has been an inspiration to me since I first started training with her. She is a  wonderful personal trainer, a dynamite yoga teacher, a former boxing champion, and an awesome person.

The best part about a good trainer is that they don't force you to do things, they empower you! That's how I feel after every session with Amanda: empowered. I feel empowered to make good food choices, to get into the gym with a plan, and to achieve what I've been convinced I'm capable of achieving. Also, working out while chatting with her is always the best part of the week!

see? boxing champ!

Here are some of the things that she has helped me to achieve:

• I can run! Before I started training with Amanda, the idea of running a single mile (yup, 1 mile) seemed impossible. Now, I can run 6 miles in less than an hour, and I've started running races... she's helping me train for a big one in October!!
• I lost 10 pounds (and gained some back in muscle) and learned to love exercise for exercise, rather than only as a necessary evil required to get/stay thin.
• I'm strong! Getting strong makes me love and appreciate my body so much more.
• I eat so much healthier both because of Amanda's encouragement and check-ins, and also because of the fact that exercising more made me more aware of how much better I felt when I ate well.
• I have someone who I feel accountable to about making healthy choices, besides myself
• I've gained a friend :)

I found Amanda by seeing her training someone in my old building's gym. She seemed like exactly what I wanted in a trainer -- someone who wouldn't let you slack but would push you with positivity, not negativity. She will kick your ass, but she'll do it with a gigantic smile that's contagious.

and a terrific yoga instructor!

Working with a trainer has been an investment in my health, and I honestly think it's paid off ten times over. I would absolutely urge anyone to try to fit working with a trainer into their budget, especially if they're new to working out. Training with Amanda is one of the best investments and decisions I've made!

{ inspiration }

What else could my fitness inspiration for this week be? I was hooked to my tv all weekend, watching swimming, diving, gymnastics, and any other Olympic event being broadcast. The time and dedication that the Olympic athletes have committed to their sports is SO inspiring. If I don't want to wake up for a run this week, I need to remember how much earlier an Olympic athlete has gotten up to achieve their goals. Waking up at 6:45 really isn't that bad!

This is my last week at the law firm I've been working at this summer. I'm going to have to balance getting in exercise with savoring my last week with the awesome people I've met this summer and finishing up projects. I'm also flying back to Washington State on Saturday evening, so it might be tough to fit any workouts into my weekend.

So here are my goals for this week:
1. Run three times. At least one long distance run, maybe more.
2. Two strength training sessions. Ideally three of course, but I'm trying to set realistic goals!
3. Get more sleep! After last week's disastrous performance, hopefully I can redeem myself on the sleep front.
4. Yogi it up. I was successful at getting in a yoga class last week and am so happy I did. Going to try to make it happen again!

Any goals for the first week of the Olympics??

{ inspiration }

I love this SO much:

It's funny but it's also so accurate for me. I am working out to be fit and healthy, not to have a supermodel body or something (although obviously I wouldn't say no to that).

Here are my goals for this week!

1. Make time for sleep. Do NOT stay up browsing the internet, reading a book, or watching tv.  Good sleep will make all of my other goals easier to accomplish. This means aiming for 7.5-8 hours of sleep a night. 
2. Three runs: one long distance, one interval run, and one TBD depending on how I feel (interval, shorter, longer, etc). 
3. MAKE YOGA HAPPEN. Seriously, two weeks without yoga is no good. Need to get on the ball here (or, actually, need to get on the mat...)
4. Try a new exercise class. Yes, another running failure. This will probably be combined with yoga!
5. Three strength work outs: full body, lower body, and upper body / core. Full body will include boxing with my awesome trainer, Amanda, on Tuesday. I'll report back on why I love boxing!
6. Keep up the healthy, happy eating choices. Remember to think long-term (how will I feel in an hour) instead of short-term (but that cookie looks so goooooood). 

Ok... hopefully this week is more successful than last week on the exercise front! 1...2...3... GO!

{ inspiration }

Ok, this week's motivational picture:

Saying my goals for this week out loud:

1. Get in three runs: one long distance, one interval run, one easy mind-clearing jog around the Reservoir
2. Three strength work outs: one full body, one lower body, one upper body. All with cardio intervals (and no slacking on the intervals)
3. Try a new exercise class (which can be a full body workout)
4. Fit in yoga because my body needs it!
5. Finally, keep up the healthy eating, feeding my body with the foods that make it feel its best.

Expect ongoing progress reports!

{ inspiration }

One of my favorite New York fitness bloggers, Fit Chick in the City, does something called "Say It Do It" -- you say your fitness goals in public so that you feel more accountable. 

(thanks to uplift studios for posting this on their Facebook -- I love it!)

Today, I'm starting small with my fitness and health goals for this weekend.

Saying my goals for this weekend out loud....

1. Run this 4 mile race in Central Park in under 40 minutes (basically, sub-10 minute miles)
2. Try a new exercise class (maybe at Strala Yoga?)
3. Get in two "Wow I'm sore" strength work outs, one lower body-focused and one upper body-focused (and post them on here!)
4. Eat the foods that make me feel good all day, not the foods that make me feel good for a moment and leave me tired and cranky!

I'll report back on Sunday evening!