Weekly Goals and Workout Recap: Yoga, New Friends, and Long Awards Shows

Happy Monday everyone!

My weekend was started by a fantastic long run on Friday, which I will be writing about tomorrow because seriously, this run was just great. Although I'm feeling some hamstring pain that has me concerned... will update on that when I'm more clear on what's happening!

Long run greatness segued into movie watching with my friend Sarah, which led into a lazy Saturday after my planned busy day fell through and I got to finish some errands.

Including taking selfies with Mason to send to Sourabh, who was in Oregon for a moot court tournament. Mason, however, has an anti-selfie policy and spoiled my plan.

I always like to have a day with barely anything planned and a day filled with friends on the weekends. Having both rest and social days makes me feel recharged for the coming week.

So I woke up early on Sunday to take Katherine's demo TRX class at Pedal NYC. The class was tough, but fun and a great start to the day. We caught up over coffee at Bouchon Bakery after before I met my friend Flora to walk Mason throughout Central Park.

Flora hanging with Mr Mason (who is literally hanging) 

Flora and I are friends from undergrad (freshman floor buddies for the win!), and she recently got into Columbia Law! Hence the sweatshirt, a gift from a friend. I am so excited for her to start there, although I wish our time had overlapped.

After our walk, I headed downtown to Strala Yoga, my favorite yoga studio in NYC. It had been forever since I'd been there and it was so nice to get back. Even better, I met up with Michelle in person for the first time!

post-class smiles
(photo credit: Michelle)

It was so good to meet and she was super sweet, so I can't wait to get together again. She also ran a super speedy 10K trial run on Saturday through the Central Park loop, so I couldn't believe how well she rocked class! Also she is another tall girl -- can't lie, I love not being the tallest one occasionally.

our Oscar spread: crusty bread, assorted cheeses, olives, gigande beans, grapes, prosecco and macarons from Bouchon 

I finished the weekend by having Sarah over again to watch the Oscars. Seth MacFarlane was actually pretty funny, I thought, despite my initial misgivings. Sadly, I was off on my Best Director and Best Actress picks (my runner up picks won, though, so yay?). I do adore Jennifer Lawrence, so I was happy to see her win!

Sourabh got home in time for the awards and got 19/24 correct to win the night. My first year not winning. BOO. I'll get him next year.

So, on to this past week's workouts and the coming week's goals.

Weekly Workout Recap
Due to the tugging feeling I felt in my hamstring, I skipped the 5 miles I had on the schedule for Sunday, but I completed all my other planned workouts. I've had such a good training cycle so far, I don't want to risk all my hard work by pushing it. Otherwise, I had a great week.

Monday: Fly 45 spin class.

Tuesday: Easy 3 mile on TM run at 0.5% incline and 9:39 pace. Ran this while chatting with Abby who was on the elliptical since she's been dealing with some shin pain. Finished with short core work, foam rolling, and yoga.

Wednesday: Refine Method class.

Thursday: 9x400 speed work on TM at 0.5% incline with .75m w/u at 10:00 then repeats at 8:00 (with 2 at 7:45 and 1 at 7:30) and .25m recoveries in between at 10:00. Also spent this speed work chatting with Abby while she elliptical-ed away.

Friday: 11.07 mile Long Run at 9:42 pace through Central Park. Like I said, fantastic run that gave me a lot of mental strength for the rest of the cycle. Splits: (1) 9:38, (2) 10:04, (3) 9:45, (4) 10:01, (5) 9:56, (6) 9:35, (7) 9:23, (8) 9:27, (9) 9:42, (10) 9:35, (11) 9:51, (.07) 6:58.

Saturday: Short core circuit, repeated twice. Isolated bicycles (20 ea side), glute kick-backs (20 ea side), side plank-ups (20 ea side), glute lifts with leg up (20 ea side), medicine ball-to-legs sit-ups (20 ea side), push-ups (20 ea side), "super man" (30 sec). Finished with plank for time and stretching.

Sunday: (1) TRX Class at Pedal NYC. (2) RELAX Yoga Class at Strala Yoga.

Total Mileage = 19 miles


This Week's Goals
Biggest goal is obviously to be safe about my hamstring, but I also want to keep my mileage up since it was a bit low last week.

I also want to work on eating as clean as possible for the next three weeks before the NYC Half. I eat pretty healthy, but I want to be at peak performance for the half, and that means cleaning up my diet as much as possible. So no more cheese nights!

My goal workouts are:
• 1 long run (12 miles)
• 1 speed work session (10x400 or tempo run, possibly both?)
• 2 short runs (1 3-miler and 1 5-miler)
• 1 race pace run (5 miles)
• 2 strength workouts
• foam rolling and yoga-ing consistently

Did you watch the Oscars? What are your workout goals for this week?

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.

Goals & Weekend Update: bossy pets & new blog friends

I knew the weekend was off to a wonderful start after a great class at Uplift Studios. I've written about Amanda's Warrior Fight Club class before, a mix of yoga and boxing, but she has seriously stepped up the class. I was considering taking another class after, but by the end I was completely exhausted. And her abs section was absolutely killer! 

Later on Friday, I met up with Beth to pick up our race bibs for Sunday's Join the Voices! 5 mile race in Central Park. We grabbed salads, chatted, and had a nice leisurely walk around the Upper East Side. I finally headed back to work on my part of a group project paper (cue groans about working in groups) and ended up having a mini photo shoot as I walked around the Reservoir. Somehow a grey day turned absolutely stunning as the sun set.

I grew up on a lake so I love seeing ducks -- they remind me of home

sunset + skyline

Saturday morning, Sourabh and I took Mason to the vet. He got a clean bill of health, but apparently is rather "bossy" so that's something we'll be working on with him in the coming months. He's a rescue and is pretty issue-free, but he isn't the best trained little dog so it's something that we have to focus on more.

"me? bossy?"

We stopped by Magnolia Bakery as we walked back from the vet and I got a coffee to power me through the group meeting I had to attend all afternoon. More group project fun! (That's sarcasm, FYI)

Magnolia has the right idea about how to celebrate winter -- baked goods!

Thankfully, I had something really fun to look forward to. A yoga and dinner date with Ashley at Strala Yoga with an instructor I hadn't taken before (Priya -- she was wonderful!) and Angelica Kitchen. I hadn't met Ashley in person before but we'd tweeted many times and I was really excited to meet her.

I love this print in Strala's dressing room

We ended up having such a great evening! The class was so relaxing and left my legs and hips loose and open (which I think led to a good race performance the next day -- recap to come). Angelica Kitchen was delicious and I can't wait to go back and try more things. And I just loved Ashley. After a really difficult year, she was still so sweet and upbeat. It is so much fun to meet fellow bloggers and healthy-living-enthusiasts. We were already planning future yoga and dinner dates before the evening had even ended.

SO excited to dig into this over Christmas break!

To make the day even better, I came home to my Christmas present from Katie, my undergrad bestie who clearly knows me too well. She sent me The Sprouted Kitchen, a whole foods-focused cookbook filled with beautiful photography and recipes that I can't wait to try. But her note also said that, to balance out the healthiness of the book, I should expect some cookies. Cannot wait. She is the best. baker. ever.

Besides the race, Sunday also included Erica Sara Designs' Trunk Show, where I picked up another Christmas present. Meeting more runners, wine and cheese, and gorgeous jewelry -- perfect cap to a weekend (especially since the rest of Sunday has been spent working on that group project...)

I am CRAZY excited about today's race, but I want to write it up in a proper recap and there is so much I want to write about, so I'm saving it for tomorrow. For now, let's go to goals!

Last week's goals

Here's how I did last week:

• 1 spin session (check -- spin session with Holly Rilinger at UWS Flywheel and it was awesome!)
• 3 runs -- 2 speed sessions, 1 long run of 8 miles including a race! (check-ish -- one run wasn't super speedy, but the second was and it was successful! See tomorrow for race recap)
• 2 yoga practices (check-ish -- warrior fight club is half yoga so basically 1.5 yoga classes)
• 2 strength sessions (oops, only did 1)

Goals for this week
I'm happy with how well I did with goals last week and want to keep it up this week!
• 1 spin session
• 3 runs -- 1 speed session, 1 medium run, 1 long run
• 2 yoga practices
• 2 strength sessions minimum

What are your goals for the week? Did you run a race this weekend? Do you have a bossy pet?

My "Come to Yoga" Moment, or: How I stopped hating yoga and started loving it

starting a post with a cute-dog-doing-yoga pic? I know, I'm shameless
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I used to hate yoga. Like, hate it with a fiery passion. "Why aren't I moving more and burning more calories? Why do I have to breathe so slowly? Why is this taking forever? AHHH I'm so bored yoga is the woooorst!!" All in my head, of course, because I'm not a terrible person who interrupts the zen of others by yelling about how much I hate yoga while in a yoga class.

That was my opinion when I was 13 and it didn't change when I tried to take a yoga class in undergrad at age 18. Whenever I visited home and my dad wanted me to take his yoga class with the rest of the family (he teaches at a few local gyms), I'd try to come up with an excuse. I just hated it. I hated how time seemed to drag while I was in class; I kept sneaking glances at the clock and calculating how far through we were and how long until my favorite position -- lying there, doing nothing.

Today, yoga is a cornerstone of my active life, and I schedule yoga classes or practices into my week the same way I schedule runs and strength training. I love feeling my body lengthen as I move through the poses. Nothing makes me feel as limber and strong as going through a vinyasa with as much grace as I can manage. And although shavasana ("corpse" pose, or "lie there and do nothing" pose) is still my favorite pose, now it's because it's an opportunity to reflect on the previous hour or so and how good it made me feel.

So... what changed? Well, I stopped looking on exercise purely as calorie-burning that had to be done (occasionally, hating every moment with a fiery passion) and began looking at it as something that I enjoyed and that strengthened my body. As you become healthier, I think you become more aware of your body and how it feels. That's what led me to eat a lot less dairy and cut out meat completely (although I still eat seafood). I didn't feel good eating them. That doesn't mean it's best for everyone, but it's what I realized I felt best doing. I think that's what makes yoga so much more appealing to me now. I can feel how good it is for my body. I finish my yoga practices feeling both stronger and looser, full of calm energy instead of the wiry, buzzy energy I feel after a cup of coffee.

dancer pose on the top of Whistler Mountain

Yoga feels nourishing to me now. If I want to do my best in a yoga practice, I need to concentrate on my body, not my mind. Is my front leg at a 90 degree angle? Am I sending energy out through my arms to keep them engaged, not lying in the air? How's my breathing? Am I breathing? The body awareness that yoga encourages is something I seek now, rather than avoid.

I don't like all yoga. I've tried several studios, and found that if the instructor spends too much time talking or the flow doesn't feel intuitive to me, I don't leave class feeling that wonderful post-yoga glow that I feel after my favorite classes. But any time I practice yoga at Strala Yoga or with my trainer, Amanda, at Uplift Studios (or with my dad when I'm in WA!), I leave feeling more aware of my body and the space I inhabit. I feel calm, strong, centered, and aware.

I think what stands out to me with these instructors is the emphasis they place on the class being your practice. It isn't someone's idea of what yoga should be. You're led through a series of moves, but the emphasis is on letting yourself be the ultimate guide. The introspection that is required of yoga by virtue of the attention you pay to your body and how it feels throughout class means that, for me, if an instructor talks about philosophy for a portion of the class, I am taken out of that concentration. Depending on how intent upon the pose I was, asking me to think about something too far removed from that present moment can make it much harder for me to get back into that mindset of being present.

The days when I practice yoga are just better days, in the same way that days when I run are better, but in a different way. Running days leave me feeling strong and excited by all my body is capable of accomplishing, similar to how I feel after a tough strength-based class. Yoga days leave me glowing with the knowledge of the quiet strength my body holds.

And what about the days when I run and practice yoga? Well, those are the best days.


Do you enjoy doing yoga? Is it part of your normal exercise routine or an occasional class you take? 

My Fall Fitness Itinerary

Now that I've run my half-marathon, I am currently lacking in fitness goals. Sure, I want to do speedwork so that I can break a 2 hour time and yes, doing a pull-up has always been something I want to be able to do, but there's currently no date circled in red on my calendar for some big fitness goal I'm working toward. Now is the perfect time to try out some new studios!

My rest week pre-half-marathon left me itching to get back into the studios I love, so I'm already going to Physique 57 and Pedal NYC this week, after trying Refine Method Monday night at a class organized by Dori at their brand new Upper West Side location. (Refine was great, but I just couldn't put 100% into it because it was the day after my half-marathon, so I want to go back before I write a review.)

Along with taking another Refine Method class, here are a few of the other studios I'm excited to try in addition to my first loves (Uplift Studios, Strala Yoga, and Physique 57). Think of it as my "Fall Fitness Itinerary."

SurfSet Fitness

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You do a workout on a surfboard that's attached to these inflated rubber disks that create rolls like waves. Apparently it's a killer core workout, and as someone who rarely feels like my core gets worked enough since it's never sore, I think this might just be the cure.

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Also, SURFING! I want to learn so much and I've heard SurfSet makes learning how to surf easier. Given my horrible balance, I'll need all the help I can get, so this would be a perfect baby step. Sadly they're on tour for a while and won't be back in NYC until November.

Chaise 23

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New clients get 3 classes for $33 in October! This is another boutique studio that has an innovative tool they're using, only this one is totally unexpected -- a chair!

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All of the exercises are centered around the chair. A friend tried it and said it worked her core really well, and I am all over extra core work, so I'm looking forward to trying this place out!

Barry's Bootcamp

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A celebrity favorite, I haven't tried Barry's out yet but I've been dying to after hearing raves from several friends. Supposedly it's an absolutely killer workout that leaves you dead by the end. So basically I have to do it. When did I become such a masochistic sweataholic???

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Classes are interval-based utilizing cardio on the treadmill and strength-training on the other side of the room. Different days focus on different areas of the body, and there are a few "all over" days, too.

Flywheel Sports and FlyBarre

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I can be a tad bit competitive, so I love the idea of pushing yourself via the torqueboard at Flywheel. (The spin classes give you the option of having your speed, RPM, etc. up on a board so that you can "race" others in class.) I've also heard great things about FlyBarre from people online, so I need to see how it compares to my current favorite barre studio, Physique 57.

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Love the stadium-style seating!

SoulCycle

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FlyWheel's rival (and the original boutique cycling cult). I might go just to buy a grapefruit candle, which they're famed for, since I love me some grapefruit scent.

Half-Marathon: tomorrow is the big day!

Wow, after seeming like it would never get here, the past week flew by and now, in just about 24 hours, I'll be lining up to run 13.1 miles.

the route I'll be running
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I've felt a bit nervous throughout the week, but not until yesterday did I start feeling truly jumpy. I mean, I'm about to run the longest I ever have by doing two loops of Central Park, which isn't exactly the easiest route for a half-marathon in New York City.

However, as I line up tomorrow, I'm not going to be letting myself stress too much, for a few reasons:

1 - I've prepared for this
Ok, sure, the description of the race notes that it is "tough" and that "some long-race experience and hill training are advisable." But I can do this. I've run in Central Park many, many times. I've worked up my mileage using a steady race plan.

I've done a ton of strength training so my body is strong and can totally handle a few extra miles tomorrow. I got a deep-tissue massage (only $50, courtesy of Gilt City) on Thursday and took an AMAZING relax class at Strala Yoga with Tara Stiles yesterday. Seriously, her class was incredible -- I've never left yoga feeling SO perfectly stretched, relaxed, and happy. It was just what I needed.

I'm also carb-loading today at lunch (probably sushi) and dinner (my pre-long run dinner from last week of sweet potato, kale, and shrimp over quinoa pasta), and I'm doing my already-tested half a bagel and almond butter for breakfast tomorrow. I am ready, I just have to remind myself of this!

2 - Grete's Great Gallop is for a great cause
The Gallop is sponsored by the New York Road Runners in honor of Grete Waitz, a Norwegian marathon runner who won nine New York City Marathons and was decorated with both Olympic and World Championship medals. It's really exciting to me that my first half-marathon will be one created to honor a fantastic female athlete!

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Even better, the Gallop is in support of Waitz's charitable foundation, the AKTIV Against Cancer Foundation, which raises funds for cancer prevention and recovery, in addition to promoting physical activity as a way to prevent and aid in the recovery of cancer and other diseases. Running for a great cause should make getting up all the hills in Central park easier.

3 - This is going to be fun
I've been reading Born to Run by Christopher McDougall, about ultrarunners and an Indian tribe in Mexico, the Tarahumara, who all can run hundreds of miles. You know, those people who run 50, 100, even 200 miles at a time. It strongly makes the case for minimal running shoes (or even those barefoot shoes that look like you dipped your foot in ink). It's a very interesting hypothesis, but what's more interesting to me right now is the emphasis throughout on running happy. McDougall traces a large amount of the success of ultrarunners and the Tarahumara to the joy they derive from running.

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This half-marathon is ultimately a celebration of the fact that I could not run 1 mile without stopping 14 months ago when I started exercising, and I am about to run 13.1 miles with hills. I've found something I love doing and I just have to remember that this race is simply me doing something I've discovered that I love.

So let's do this thing! I'm off to pick up my race number at the NYRR headquarters. WOOO!!

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

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!

Class Review: Strala Yoga's STRONG with Mike Taylor

Sunday morning, I headed down to SoHo to try another Strala class. I loved Heidi Kristoffer's RELAX class when I went at the end of July, but I'd been traveling and hadn't been able to make it back to try more classes yet. 

After taking Mike Taylor's STRONG class Sunday morning, you can consider me an official part of the Strala fan club. These yoga classes are everything I look for in a place to practice yoga. The studio is lovely, the students are chill (I didn't see anyone being competitive about who can do a better Crow -- spoiler alert, not me), and the instructors are laid back, helpful guides through the flow of that day's class.

The word "guide" is key here because Strala refers to its instructors as "guides" rather than teachers. The studio is very centered on each class being an outlet for everyone's individual yoga practice rather than a rigid set. I noticed this in Heidi's class and it was just as evident in Mike's class. I really love this aspect of Strala. 

Mike Taylor, from Strala's website

Before class started, as I was chatting with a friend about my sore foot--possibly minor tendinitis from my long run?--Mike asked where the pain was, then suggested "pumping" the foot (putting pressure on and off) to increase circulation to it throughout the class. I took his advice and my foot felt much, much better post-class. Thanks, Mike!!

I really liked the flow of Mike's STRONG class. I've taken some yoga classes that won't be appearing on my blog because I simply couldn't stand the flow; Mike's class flowed in a way that made sense to me, where I could easily follow the flow from pose to pose, and I appreciated that. There's nothing more frustrating to me than being in a class and being unable to figure out what the teacher is having us move through. 

The class was tougher and more cardio-based than the RELAX class I'd taken (which makes sense since one is supposed to be Strong and the other Relaxed...). For example, Mike had us hold Warrior 2 for something like two minutes, which might not seem like a lot, but just try it and then tell me two minutes isn't a long time to be in Warrior 2. We also did a lot of downward dog splits, and spent quite a bit of time in plank as well. Oh, and did I mention Mike's killer abs sequence at the beginning and end of class? I can normally keep up with abs sequences, even in classes like Physique 57, but I had to stop twice to stop the abs burning. It was awesome! There was still plenty of time for a lengthy shivasana at the end, enabling everyone to really center themselves after a rigorous hour and fifteen minutes. 

I am so excited that I've found Strala Yoga and hope to make it a routine part of my exercise schedule. And that's saying a lot, since I have to transfer at Times Square to get to the studio!

Facts:
Class - STRONG
Site Description - Strala's STRONG class builds strength, balance, focus, and body awareness by finding the ease in each moment, whether simple or challenging. You will build a strong, healthy body and calm mind from the inside out. *Open to all levels*
Instructor - Mike Taylor
Length - ~1.25 hours
Cost - $15 drop-in, $10 for students, $2 for mat rental, $2 for Smart Water (but you can fill your bottle in the bathroom for free)
Location - SoHo (632 Broadway b/t Houston & Bleecker, 6th Floor, enter on Crosby St during construction)
Skill Level - probably not for absolute beginners since the flow moved pretty quickly and there wasn't guidance from someone doing the poses at the front of the room at all times. I'd try Strala's BASICS class Saturday or Sunday mornings first. 

Class Review: Strala Yoga's RELAX with Heidi Kristoffer

"Don't be so serious, it's just yoga!"

Yesterday I had a wonderful introduction to Strala Yoga when I took Heidi Kristoffer's RELAX class. I was honestly unprepared -- I had run 4 miles that morning and was sort of out of it (my sleep schedule was off this weekend which results in me having mush for brains), so I didn't check about whether they took credit cards and I didn't know how long the class was. In a last minute fit of "blah I don't want to carry my yoga mat on the subway," I didn't even bring a mat!

But it was ok. My friend Eva spotted me for the $10 student fee ($10, people!!! And only $15 for regular drop-ins!), I had $2 to rent a mat for the class, and I got there with enough time to find a nice middle-of-the-room spot.

The class was an hour and a half, it turns out. I don't normally go to a class that's longer than an hour because I get bored and fidgety (I know, I know... so not zen!). But without knowing it was an hour and a half going in, the class seemed perfectly timed. So maybe it's all in my head!

check out this handstand pic from her website!!

Heidi was such a positive presence. She made her way around the room, offering adjustments here and there, pushing me further into hip bends (twice!), and giggling at times. Heidi encouraged everyone to do what felt right in the pose for their body. At one point during tree pose, she encouraged us not to be so serious, laughing that "it's just yoga." I loved that! I'm not a serious yoga person. I love how calm and centered I feel after a great yoga class, but I also don't like to treat the practice like a sacred ritual. I loved how Heidi taught with such a light approach. I definitely want to take her STRONG class, though, since she seems like she'd have no problem putting you through your paces!

The RELAX class was also a great close to the weekend. The first hour or so was spent in flow, so you definitely got your sweat on, but then spending 30 minutes in relaxing, slow stretching poses was wonderful. On a weekday I might have been itching to get out and get home, but at 4:30 PM on a Sunday afternoon, I could really enjoy the time spent on deep breathing in corpse pose. I left feeling SO calm and yet rejuvenated. I'll definitely be back to the studio to try more classes, even though it's all the way down in SoHo, and I might try to make that 4:30 PM Sunday class a habit.

Facts:
Class - RELAX
Site Description - Strala's RELAX class releases tension in the body and mind simultaneously through a gentle flow that settles your attention softly on the breath. Each inhale creates space in the body and mind. Each exhale moves you into that space. *Open to all levels*
Instructor - Heidi Kristoffer
Length - 1.5 hours
Cost - $15 drop-in, $10 for students, $2 for mat rental, $2 for Smart Water (but you can fill your bottle in the bathroom for free)
Location - SoHo (632 Broadway b/t Houston & Bleecker, 6th Floor, enter on Crosby St during construction)
Skill Level - probably not for absolute beginners since there wasn't guidance from someone doing the poses at the front of the room at all times. If you have some experience, though, you can follow those around you without any problem.