Barefoot Running and the NY Times Magazine

The Consumed column in this week's venerable, yet sometimes controversial, New York Times Magazine, focused on the theory that advanced running shoe technology has actually done harm to our feet and the rise in popularity of the Vibram FiveFingers as a sort of backlash and in part due to Christopher McDougall's book "Born to Run." The irony lies in the fact, as journalist Rob Walker points out, that Vibram FiveFingers also relies heavily on technology and research.

The theories behind the two types of shoes are strikingly different however. High tech running shoes, made popular by Nike, are meant to correct our flaws, and protect our feet. The idea behind barefoot and Vibram FiveFingers is that our feet are incredible natural structures and by using high padded shoes we can do ourselves more harm by altering our natural running form and not allowing the 20 muscles in our feet as well as the muscles through our legs and hips to strengthen as they should to keep us free from injury.

As someone who has been dealing with foot injuries for the past 10 months now, on and off, I can say this whole idea of barefoot running, or wearing Vibram FiveFingers, is pretty interesting to me. Several models of running shoes, a walking cast, daily heat and ice treatments as well as ultrasound treatments, taping, and cortisone shots, and being told 'do not walk around barefoot' part of me thinks "why can't this be the answer?" I don't know if it is, and truthfully I don't see myself spending $100 on these when they may make things worse, but I do think it's an interesting alternative. The rise of technology driven and space age running shoes has only been very recent, while people have been running for thousands of years. If nothing else, perhaps by learning to run landing on my forefoot rather than my heel. Maybe that will do the trick?! Just have to figure out exactly how to do that! Maybe I'll try jogging barefoot on the beach while we're Up North!

Have you ever run barefoot or thought about it? Perhaps you're one of the thousands of Vibram FiveFingers Facebook fans who have proclaimed their love for wearing them 'everywhere'?!

I hope you're having a GREAT holiday weekend!
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Workout Stats -
2mi elliptical
14mi bike
3x10 cable pull twist
3x10 hammer curl
3x10 bicep curl
3x10 front straight arm raise
3x10 side bends with dumbbells
stretching

5 For Friday

It has cooled down considerably since Wednesday (update: we didn't quite hit the record temp) and it is a beautiful Friday morning - a great way to start the holiday weekend!

Here's this week's 5 for Friday list:

1. Woody and I are staying in the city this weekend. We really like long holiday weekends in the city because our neighborhood is usually a bit quieter. Next Friday at this time though, we'll be in the air on our way to Michigan! My friend Melody, who came for a visit last month, is getting married and then Woody and I are going up to our family cottage for a little R&R time! We haven't been there since 2008, so it's about time! In my entire life, I think I've only gone 4 or 5 years without getting up there. It's a beautiful and relaxing place, basically in the middle of no where. No cell service, no computer access, just one little TV that you have to pull out of hiding to get a few local channels. It's all about being outside, reading, boating, relaxing, eating s'mores and just being. To me, summer means the cottage.
2. Tomorrow I'm meeting Gracela and a friend of hers for an early morning (10am) showing of Sex and The City 2! The $6.00 tickets were the deciding factor on when to go. We'll take our breakfast and coffee and enjoy a few hours of watching a $10million costume budget flow across the screen!
3. If you're in NYC on Monday, I suggest you take a trip down to South Street Seaport in the afternoon to catch a rare, free, concert by one of the city's best bands - The Dexter Lake Club Band! They hardly ever play public concerts - playing mostly for big events and celebrity weddings. All the guys in this band are serious musicians, having toured with artists such as The Walkmen, The French Kicks, Norah Jones, Willie Nelson and others. They play covers, so you'll definitely recognize the music while being amazed by their talent. Seriously, check it out if you can! Go here for more info.
4. Whether you are in NYC or not, you may be thinking about making burgers for a cook out this weekend! Here are six healthy burger recipes from Women's Health magazine that might come in handy!
5. Girls on the Run Manhattan is still looking for volunteers to help at the season end 5k race next Sunday morning (June 6). They need volunteers to serve as running buddies and in other capacities. Go here for more info or to register. 

our beach!

What are your plans for the weekend?
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Workout Stats -
18mi bike
3x10 overhead tricep extension
3x10 tricep dips
3x10 tricep kickbacks
3x12 cable pull twists
3x10 reverse hyper extension
2x20 hip extension
foam roller & stretching

The Heat Is On

It may get up to 96* today in New York City. The meteorologist on our NBC4 said this morning that in all of 2008, it never reached 96* once and this may be our warmest day of the year. Can you believe that? On May 26th! And people say global warming isn't real! Whatever!
I started my day with the gym, as usual, and then a trip to the Union Square farmers market. I really wish I had taken my camera with me because it was a perfect morning for the market. I've decided I actually like it on Wednesday mornings better than Saturday's. I get there just as they're opening, it's still a little cool and the crowds are pretty tame. It was delightful!

Today I'm going to talk about warm weather workouts. There are certain precautions that everyone should take when working out (or even walking for longer periods of time) in the heat of summer - or spring, in this case! We've all heard these a dozen plus times, but a reminder is always good because you could really do some harm if you're not prepared.

1. Protect yourself! Be sure to wear sunscreen, a hat or visor, and if possible, clothing with an SPF. It is also good to wear synthetic fabrics and thin socks that are able to wick sweat.
2. Start slow. Don't expect to break speed or distance records, especially on the first few hot/humid days of the year. Start slow and increase your speed or intensity as your body acclimates to the heat.
3. Have a bite to eat! Make sure to eat something small before your workout, a little salt to increase your sodium levels is also a good idea.
4. Stay hydrated, but don't drink too much. Be sure to start your workout hydrated and continue to drink water or a sports drink throughout. Since drinking too much can also cause problems, don't drink more than 8oz of fluid every 15-20 minutes.
5. Take rest breaks. Don't overdo it. If you're running, take a walk break every once in a while. If you're walking, feel free to stop and rest while you drink. Take it easy on yourself. You don't want to faint!
6. Pay attention to your body. If you start to feel faint or dizzy, stop right away and make sure you've had enough to drink or eat something if you haven't for a while. Eat something salty as you may be low on sodium. Don't worry if you have to cut a workout short. It's okay.
7. Exercise in the morning or evening. It's best to workout in the outdoors during the coolest parts of the day. While the sun is at its highest point at noon, the hottest part of the day is usually later in the afternoon. So, it's best to do your outdoor activities either early in the morning or later in the evening, rather than from noon till 4 or 5pm.

Taking a quick break during our run in Montreal last summer

How do you like to cool down after a hot workout?

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Workout Stats -

17mi bike

3x12 cable pull twists

3x12 hammer curls

3x12 upright row

3x12 hamstring deadlift, bicep curl, shoulder press combo

3x12 lateral raise

3x12 leg press

foam roller & stretching

From The Super Food List: Salmon

There are tons of 'super food' lists floating around. Much like the number of nutrition bars on store shelves, but this time, at least most of them contain much of the same foods. Still, it does seem like there's always a new 'super food' popping up out of the ether.
One food that is on every list I've seen is salmon. This pink hued fish is filled with heart healthy omega-3's which can help raise good HDL cholesterol levels and ward off heart disease. Omega-3's also help to reduce inflammation and a recent study suggests that the DHA and EPA types of omega-3's from fish can reduce the risk of colon cancer. Salmon is also very high in protein and relatively low in calories and saturated fat. It has also been shown to help reduce the risk of other cancers, macular degeneration, fight Alzheimer's, and much more. With all these great benefits and the many ways to prepare the fish, it's a great option for a healthy meal!

Last night I tried a salmon recipe from a new cookbook I bought "Cooking Light: Fresh Food Fast." Since Woody and I were going to be eating at different times, I cooked the salmon during the afternoon and put them in the fridge after they cooled down a bit. It was somewhat late when I got home so Woody had already finished his dinner (I had left instructions for him!) but said it was really good! Whew! Unfortunately, I was so hungry I didn't even take time to take a picture, but thank goodness the cookbook has a picture!

I even made the tomatillo & onion salsa! The recipe calls for a rub of ground cumin, paprika, pepper and a dash of salt. I substituted chipotle for the paprika (it's what we had on hand) and it turned out really well! The salsa was really easy - tomatillos, onion, lemon zest & juice and extra virgin olive oil. We had black beans and broccoli on the side. I'm always a bit concerned about cooking salmon because I can't tell when the color is right, like I can with white hued fish, but this recipe calls for baking the fish. I went a little longer than the recipe says, but it wasn't dry or tough, even after being reheated! I will definitely try this one again!

Eating a fish like salmon or tuna once or twice a week, is part of a healthy diet. Just make sure to choose wild, line-caught salmon and albacore (chunk white) tuna. (because tuna warrants quite a few concerns, I'll do a separate post on tuna).

I haven't mentioned this yet, but a while ago I won a shopping spree on iherb.com from Megan at The Runners Kitchen. On my cyber shopping spree, I picked out a box of Yogi Tea that sounded interesting. The description says it helps calm the body and mind and promotes good sleep. I was a bit skeptical, but user reviews claimed that it worked, so I decided to give it a try. Well, they were right. I sleep much better the nights when I have a cup of tea before going to bed. Perhaps just the act of sipping warm tea is beneficial, but I do think it works better than other types of tea I've had in the evening. If you're having a tough time sleeping - be it because of stress, a wandering mind, or just restlessness - I suggest you give this tea a try! My box is almost empty so I'm going to have to pick up another one soon!

A lot of people don't include healthy fish in their diet, even if their not allergic or due to dietary choices. How often do you eat fish? Do you cook it at home or prefer to only get it in your sushi and at restaurants? If you don't eat fish, why not?

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Workout Stats -

18mi bike

100 crunches

3x10 cable pull twists

3x10 weighted side bends (ea side)

4x45 sec planks (standard & side)

2x cobra pose

2x full locust pose

foam roller & stretching

Nutrition Bars: Not All Are Created Equal

Have you ever stepped into the energy/protein/nutrition bar aisle and felt your breath sucked out of you for a moment because of the overwhelming number of options available? I have. Most of the time, I am all about convenience and quickness, so bars like this can be a great option. Or so I thought. And I'm not alone. The market for energy bars has grown to be over $700 million! We're a society that is always on the run and everyone wants a quick energy fix or an easy lunch or snack. While I always prefer a real meal over a meal replacement bar, I do see a place for some of these bars in a healthy diet.

For the longest time I didn't eat anything before hitting the gym first thing in the morning. Then, when I learned the benefits of having a little something in the stomach before I workout, I went through a period when I would eat a portion of a Luna bar or a Luna mini. My a.m. favorites were Berry Almond and Toasted Nuts & Honey. I also loved Caramel Nut Brownie, S'mores, and Lemon Zest a little later in the day. I also had a long relationship with Pria bars, I was attracted to the low calorie count and chocolate options. Unfortunately, looking back, I realize that those were the only two good things about them because in my opinion they actually have a pretty 'fake' taste.

But, now I have left those in the past and moved on to something a bit more 'natural.'

My life changed when a friend introduced me to another bar that was totally different from the others. This one is called Larabar! What a novel concept! Great flavor options and none with more than 8 ingredients, all of which can be pronounced easily and come from nature! They're blends of unsweetened fruits, nuts and spices - whole foods. I will warn you that some have quite a few calories, so I tend to stick to the lower ones like Cherry Pie, Apple Pie, and Cocoa Mole, but I've tried a few others and they are delicious.

Not long ago I found another bar similar to Larabars as they only use a limited number of ingredients. PURE Bars were developed with vegetarians in mind and use no refined sugars or preservatives. These are raw bars packed with antioxidants, vitamins and minerals. Another bonus for me - the company is based in Holland, Michigan! I've only tried Cherry Cashew and Chocolate Brownie, both delicious.

I got to thinking about this when I was flipping through the newest issue of SELF Magazine. For the most part, I love SELF, but I didn't agree with what they were promoting on page 62. They laid out a beautiful and enticing graphic of different energy bars trying to help people navigate these overstuffed aisles. Unfortunately, the majority of the bars listed are packed with sugars, refined carbohydrates and ingredient lists that read like a novel. Many nutrition bars in general are actually closer to a candy bar than anything else filled with oils, high fructose corn syrup, and other sugars. Also, the protein used in these bars often isn't high quality and may even be from gelatin, collagen and soy. One more thing, don't be fooled by the word 'energy.' These bars don't have a magic ingredient that will give you an energy boost. They provide extra calories to keep you moving, and may be loaded with sugar and in turn give you a sugar high, but that's about all they can do.

A few of the bars listed in SELF are okay, but now that I know more about nutrition, I definitely would leave several of them on the shelf and point anyone else shopping around in another direction. Bars can be great snacks when you're rushing to or from a workout or just super busy, but look for one that has only a few ingredients and if a protein bar is what you're looking for, pick one with whey or casein protein, which have the amino acids we need.

Do you have a favorite protein/nutrition bar? Why do you choose that one and when do you usually enjoy it?

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Workout Stats -

17mi bike

3x10 overhead tricep extension

3x10 straight front arm raise

3x10 tricep kickbacks

3x10 pullovers with dumbells

(I have not been contacted by either Pure Bars or Larabars for reviews. These are 100% my own thoughts and unsolicited review of the products).

Dance Parade

The Dance Parade I mentioned yesterday went by Union Square while we were at the farmers market. I thought I'd share a few pictures. We didn't see the whole thing, but it sounded like they were all having a lot of fun! Dance is another great way to stay in shape. I was a dancer through my junior year in high school and loved it. Like many sports, it takes a lot of dedication, hard work, gets you moving, and is fun too! A lot of gyms now have dance based classes to that you can take with students at all levels, like most classes.

On the food tip:

I tried something new last night - a cold pasta salad with veggies and crab! I cooked the whole wheat pasta and in a sautee pan I cooked up onions, red pepper, zuchinni, and asparagus with black pepper. I combined them in a bowl to cool, added some chick peas, cherry tomatoes, a can of crab meat and drizzled with a combination of extra virgin olive oil and juice from half a lemon. It cooled in the fridge for a few hours and just before serving I added some avocado.

It turned out really well although next time I'd like to use fresh jumbo lump crabmeat. Also, I can easilly swap out the crabmeat for grilled chicken, or nothing at all and use as a side dish. It would be a great dish for a picnic since there is no mayo involved like many pasta salads.

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Workout Stats -

[I got a bad headache not long after I started (left over from yesterday?), and ended up cutting the workout a bit short.]

15mi bike

3x12 cable pull side twists

200 crunches (various)

foam roller & stretching

5 For Friday

This has been one busy week so I've decided to try something new today and see how it goes.

My first Five For Friday list:

1. I made a great dinner last night! I had told Woody the day before that I'd make dinner, so even though it had been an exhausting day, I made a pretty great meal. Mine was a little different than his, but they both had the same main ingredients. This was mine:

salad with a sundried tomato basil chicken sausage from TJ's, fresh asparagus and sugar snap peas from Shushan Valley Hydro farm (picked up at the farmers market), and carrots. Woody's sausage was tucked nicely in a large piece of a pretzel baguette, I took a small piece for myself. Yum!

2. Queens, NY. Woody enjoys watching "The King of Queens." You know, now in syndication show with Jerry Stiller playing the only character he can, Leah Remini as the nagging wife, and Kevin James is the bumbling guy with a blue collar job who just wants to watch sports and eat pizza. The other day when I was returning "Born To Run" at the library, I noticed "Paul Bart: Mall Cop" sitting on the DVD shelf and remembered how hard Woody laughed at the preview we saw in the theater forever ago, so I checked it out and brought it home. It's on the list for this weekend, when we're also heading out to tour Astoria, Queens for a personal tour by Gracela. We are thinking about possibly looking for a new apartment out there. A somewhat scary thought, but it would be nice to save a little money on rent and see a new neighborhood.

3. Tomorrow at 1pm is the annual Dance Parade in NYC - more specifically on Broadway from 21st St, then down University to St Marks and over to Tompkins Square Park where there will be a dance party from 3 to 7pm. Their "mission is to to promote dance as an expressive and unifying art form by showcasing all forms of dance, educating the general public about the opportunity to experience dance and celebrate the diversity of dance." Needless to say, there will be a lot of dancing, you'll hear a lot of different types of music, and see incredible costumes.

4. I haven't had a chance to read many blogs the last few days, but THIS is one that I did read last night and glad that I did. Keisha wrote about the different types of runs - easy/recovery runs, tempo runs, fartleks, etc. It's a great resource for both new runners and those who want to add a little spice to their running lives. It's really well laid out and very easy to understand.

5. I've been asked for some tips on using the foam roller. I don't use any particular 'method' with the foam roller, I typically use it to work out particular spots where I am sore or have knots. Whether I am focusing on my quads, hamstrings or calf muscles, my legs are usually straight. However, when working on the quads, when I bend my knee I am able to feel deeper pressure. So, try it both with your legs straight and knees bent and you'll probably have a better experience!

I hope you all have a healthy and active weekend!

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Workout Stats -

20mi bike

3x10 side arm raise

3x12 hammer curls

3x10 weighted side bends

3x12 hamstring deadlift, bicep curl, shoulder press combo

(with 30 jumping jacks after every 2 sets)

foam roller & stretching

Women (Runners) and Leadership

Hi there! Sorry I've been MIA today. I don't usually skip a day mid-week, but today has been very busy from the start and tomorrow is looking to be the same. Most of you probably won't read this until tomorrow, but I most likely won't get a chance to post tomorrow, unless it's late in the day like today.
I had the great opportunity to attend a women's luncheon at the (amazingly beautifully) Waldorf -Astoria today hosted by the MSU Alumni Association. It was a great opportunity for women alumna in New York City to gather, network, and enjoy a great meal, while listening to the knowledgeable words of Joan Howarth, the Dean of the MSU College of Law, on women in leadership.

Howarth cited statistics from the White House Project showing how women still lag behind men in pay and executive positions, as well as the general public's attitude toward women in a variety of leadership roles. It still amazes me that there are very few women leading Fortune 500 companies and that the pay gap between men and women in law is actually increasing. One woman I met at the luncheon told me she was one of two women in the class of '66 to graduate with an accounting degree.

Whenever I attend a panel or read an article on women and leadership, I think about how women are setting such great examples in running. I know, kind of a far stretch to go from Fortune 500 companies to running, but I find female runners to be incredibly inspirational leaders. Both elites and amateurs, alike. Roberta Gibb, Kathrine Switzer, and Grete Weitz are three of the first world renowned female distance runners who set high standards and paved the way for the rest of us. Today, Kara Goucher, Deena Kastor,Paula Radcliffe and Derartu Tulu are at the front of the pack. I feel running provides women with confidence and assertiveness, two important traits of a leader. I feel women runners are leaders, setting an example through action for others who may need a little encouragement or support.

What I'm trying to say is that I think all of you amazing women who lace up your shoes and go for a run (it doesn't matter what your pace is) are incredible, inspirational leaders, just by doing what you do and I hope you never give it up. In a time when the nation is talking about childhood obesity, you are setting an example and being a leader for all the young girls who need encouragement and support to lead healthy and active lives. Society can learn a lot from women runners. 

Two great women runners: Paula Radcliffe & Kara Goucher

(source)

While I'm on the topic of great women, I want to wish my sister a very happy birthday! She's a beautiful, strong, amazing woman and fantastic mother. Stephanie, I hope the year ahead is the best yet and that they only get better! Happy Birthday!

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workout stats (for 5/19)

18mi bike

3x10 tricep extensions

3x10 weighted side bends (ea side)

3x10 tricep dips

3x10 straight-arm V raises

foam roller & stretching

Book Review: "Born To Run"

I wish I hadn't waited so long to read this book by Christopher McDougall. It was fantastic and I would read it again if it wasn't due back to the library! This may be a book about runners and running, but it is also about life, finding a purpose, finding happiness, and trusting yourself.

No doubt a lot of you have read this book already, but if you haven't, I highly suggest you add it to your 'must read' list. McDougall, a journalist, former war correspondent and recreational runner plagued by running injuries, set out on a quest to find a way to overcome his injuries and keep running. Especially while I'm recovering from a foot injury which hit me just after I started running again after getting through a stress fracture, I found this book incredibly interesting, thought provoking and encouraging.

Throughout the book we follow McDougall on his quest as he travels into the depths of the Mexico's Copper Canyons in search of the Tarahumara tribe of running people. Between stories of him dodging drug cartels, scaling cliffs and looking for people who invented the art of being invisible, he tells accounts about endurance runners and races that I could hardly wrap my mind around and proves through the support of various doctors, anthropologists, and researchers why humans are, in fact, built for running long distances. As someone who hasn't paid a lot of attention to the theory of barefoot running, I found the background and research on it very interesting.

The book ended leaving me wanting more but feeling completely satisfied at the same time. McDougall's writing style is smooth and engaging, pulling the reader into the stories. All I can say is that you need to read this book if you haven't already!

For more information on Christopher McDougall and pictures, read his blog.

Now that I've finished "Born to Run" I need something else to read! Have any suggestions? I'd prefer something related to running, health and/or nutrition.

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Workout Stats -
13.2 mi bike
2 mi elliptical
3x12 cable pull twists
250 various crunches (w/ and w/o stability ball)
2x cobra pose
2x full locust pose
2x plank
stretching

Letting It Flow

This morning while I was trying to roll out some sore spots in my quads at the end of my workout (my legs were dragging this morning) I was thinking back over the weekend and how great it was. I didn't have many commitments and for the most part, ended up just letting it flow as it came - aside from my regular date with the gym.

Typically I like to have everything planned out, at least a couple days in advance. I like to know my schedule so I can make plans and know what to expect. For the most part, I don't see anything wrong with that, I think it is a pretty good way to be, actually. This past weekend started out no different. Saturday after the gym I had everything planned so I could meet up with a friend around 2pm for a walk in the park. Not long before we were to meet the plans changed and were pushed back a couple hours. Instead of worrying how it would change my day and the fact that I missed out on a trip to the farmers market with Woody, I picked up my book and headed outside to read while I waited for her call. The rest of the day was perfect. I had such a great time walking through Central Park, catching up with a good friend and enjoying the great weather. I really can't complain about any part of the weekend. It was pretty great.

Well, until I had trouble falling asleep last night, but that was my own fault. I spent the last half hour or so flipping through travel brochures planning our upcoming vacation in northern Michigan. I love going up there so I'm sure over the next few weeks my mind will drift quite a few times, thinking about all the great things we can do. Or, not do! We'll have a basic plan for the week, but leave room for roaming and getting side tracked. That's one of the best parts about vacations, right? Maybe we should leave a little room during our 'normal' life to be side tracked. Never know what might happen!

How was your weekend? Do you like planning things out or taking life as it comes?

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workout stats -
20mi bike
12x3 hammer curls
12x3 hamstring deadlift, bicep curl, shoulder press combo
10x4 one arm bent row (ea arm)
100 various crunches
foam roller and stretching

Saturday Morning at the Gym & Giveaway Winner!

While most NYC runners were enjoying a beautiful morning in Central Park for the Healthy Kidney 10K - one of my favorite races of the year, and one that attracks elite runners from around the world - I was in the gym trying to get my workout done. Workouts like the one this morning make me yearn for the day when Woody and I have a house and are able to have our own gym. Yes, that's a dream of ours. So we don't have to deal with broken machines (we'll be the only ones to blame), dirty equipment, smelly/sweaty/loud gym goers who tune out the world around them, and especially so we can use a piece of equipment whenever we want and don't have to stand in line! All in all, I feel great after the workout but it was just a little frustrating trying to navigate the crowd (and it wasn't as bad as some days).

Yesterday I enjoyed some great meals I thought I'd share with you. I realized I haven't posted any food pictures all week, which may be just fine with some of you, but I know others appreciate healthy meal ideas.

First off was my lunch. I hard boiled a few eggs in the morning and after taking a few weeks off (with only a few exceptions) from bread, I purchased a pack of Trader Joe's sandwich thins on Wednesday. What I came up with was an open faced sandwich - one side hummus and egg, the other laughing cow cheese wedge and zucchini. On the side I had a few slices of beets with green beans and broccoli and of course, an apple. It was delicious.

For dinner I had another rice bowl. I am loving these things! I use a brown rice medly from Trader Joe's and fill it with beans and veggies with a little hummus and a few sliced almonds. Last night the featured veggies were broccoli, red, yellow, and orange peppers, cabbage, green onion, red onion and a few grape tomatoes. The bens were black. Delicious!!! And it smelled fantastic, too! It's really easy and incredibly healthy.

Thank you for reading all of that! I know this is what you're really here for! The Peanut Butter & Co. Giveaway Results!!!

According to Random.org the winner is:

(#36) MS. V!!

Ms. V enjoys her peanut butter on organic whole wheat bread and wants to give Crunch Time a try!

Congrats to Ms. V!

(please email me at lmhansen at hotmail dot com)

Thanks so much to everyone who entered the giveaway! The response was amazing!!!! And just because you didn't win doesn't mean you shouldn't give PB&Co a try! If you're in NYC, stop by their shop at 240 Sullivan.

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Workout Stats -

4mi elliptical

12 mi bike

3x10 overhead tricep extension

3x10 tricep kickback

3x10 tricep dips

3x10 pullovers with dumbells

foam roller & stretching

A Friday PSA for Runners

You all know I'm involved with two non-profit running organizations here in the city: New York Road Runners Young Professionals Committee (benefiting the NYRR Youth Programs) and Girls on the Run Manhattan. There are two events coming up you may be interested in, and there's even a bit for those of you not in NYC.

is June 2nd

There are events happening all over the country, and everyone is encouraged to organize their own event if one isn't scheduled for their area already. If you know of an event not listed on the site, go ahead and add it for others! From the website: It's all about that first step! Running is an incredibly healthy, easy, and accessible form of exercise. Whether it’s five minutes, 15 minutes, or 45 minutes, every little bit of time spent running makes a difference in the goal to live healthy, happy, and heart strong.

Of course, the NYRR YPC isn't going to sit and let this great day pass us by... join us for a

Details:

Fun Run - 6:30pm

meet at 81st and CPW, just inside the park

 (there will be someone to watch bags)

Happy Hour - 7:30 till 9:30

The Gin Mill

442 Amsterdam Ave.

Ticket price: $20

includes fun run, appetizers, cash bar feat. drink specials, 2 raffle tickets

Raffle Prizes donated by: New York Health & Racquet Club, Siggi’s Yogurt, Runningskirts.com, Peanut Butter & Co., Foodtrainers, Soul Cycle, French Connection, USTA, and NYSC Wall Street. 

All proceeds go to support the NYRR Youth Programs, which impact nearly 100,000 under served children each week.

If you have questions, ask me, or email nyrrypc@nyrr.org

Next up is:

As the spring season comes to a close, GOTR chapters across the country are getting ready for the big season end 5K! This is what the girls have been working towards for months.

The 5K races take a lot of preparation and support, before the event and the day of, so each chapter recruits volunteers to help make the event a success.

Our local chapter is looking for help in the following ways:

Race Day Set-Up and Clean-Up Managers

Entertainment Manager

Head Cheerleader

Race-Day Volunteers

Running Buddies (this is a big one - 300 women are needed!)

The NYC 5K is on June 5th at Asphalt Green.

If you're interested in volunteering, visit this website.

If you're not in NYC but are interested in helping your local chapter, visit this site and search for your area!

I like to think that being a runner makes me part of an unbelievable community of healthy, determined and all around great people. And one of the best things about that is being able to give back and help others enjoy this great hobby.

Today is the last day to enter the PB & Co. giveaway. So if you haven't done so yet, click here and comment away! Giveaway ends at 8pm est. and I'll announce the winner tomorrow!

Good luck!!

What are your weekend health and fitness plans?

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Workout Stats -

13mi bike

3mi elliptical

3x10 hamstring deadlift, bicep curl, shoulder press combo

3x12 forward straight arm raise

3x10 weighted side bends

3x10 cable twists

150 crunches

foam roller & stretching

Things Are Looking Up

I was thrilled this morning when Woody and I were walking to the gym at 5:15am and the sky was already starting to lighten! It was a brisk 44 degrees, but the days are getting longer and the rain and gloom had moved out! Then, as I emerged from the gym, the sky was blue and the sun was shining! Definitely a nice change from the past few days.

My workout was really good today. I haven't talked much about my injury lately; I figured you're all pretty bored with hearing about it. But, things are looking up and getting better every day. I feel like the amount of time each day without pain trumps the time with pain and fewer and fewer steps each day are difficult! The first few steps each morning continue to be hard, but Woody noticed this morning that my pace was a bit faster on the way to the gym and no limp to be seen! I've slipped up only a few mornings and haven't been able to find the time to put heat on it, but I continue to ice it every night. I've had my two allowable cortisone shots but the foot doc continues to do the ultrasound treatment and tape my foot when I see him. Next visit is Monday. 

It might seem trivial to most of you, but this morning I did 12 miles on the stationary bike and 3 miles on the elliptical (and could have gone farther)!! At one point in this 2 month long journey I could hardly finish a single mile. It's been frustrating to say the least, but I now see light at the end of the tunnel. Woody said the other day "just think, sometime soon you'll be running and hardly be able to remember what this feels like." I sure hope he's right. Injuries can be very tough for runners to deal with. At this point I've pretty much written off this year for hard core running, but once I can start running again, I'm going to use the year to rebuild and become a stronger and better runner. I'm counting on it taking a while to happen, but next year will be a great year for me! If elite runners can have 'off' years, runners who run for fun definitely can too!

Okay, did you see the article in the NY Times yesterday about Ultramarathoner Scott Jurek? If you follow me on Twitter, then you may have seen me tweet this link. The article, by Mark Bittman, is about a 36 year old New Yorker, originally from Minnesota, who has been competing in and winning ultramarathons (technically 50km or 31.07miles or longer) since 1994. He seems to spend all of his days running and eating. Eating 5,000 to 8,000 calories a day, as a vegan. It's an interesting read and I suggest you take a minute. I love how he shows the importance of eating whole foods packed with nutrients. Also, he proves that someone can be incredibly healthy and accomplish great physical feats while following a vegan diet, which I think still isn't recognized by some people. As Jurek shows, it may take a little more time and dedication, but it can work. If you're interested in learning more about Jurek and ultra running, check out his website.

People choose to be vegan for different reasons. Are you a vegan or have you thought about becoming one? What do you think is the biggest hurdle in adopting this lifestyle?

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Workout Stats -
12mi bike
3mi elliptical
3x10 tricep overhead extensions
3x10 tricep kickbacks
3x10 bent side arm raise
core work
125 crunches (various)
2x full locust pose
2x cobra pose
2x bow pose
foam roller and stretching

Have Fun While Staying Fit

I am absolutely astonished by how popular this Peanut Butter & Co. giveaway has been! As of right now, there are 100 entries! In 1 day! I knew you loved your peanut butter!! My favorite part of this giveaway is that it gives me an excuse to go to the PB & Co. shop/restaurant in the Village to pick up the winner's choice! You know I'm not leaving there without having a sandwich!! Anyway, keep the entries coming - the giveaway is open till Friday night at 8pm. If you haven't entered yet, go HERE.

Recently I was perusing the Rodale website when I came upon an interesting article: "What's Your Exercise Personality? Find Out, Get Fit" We've been told everyone needs at least 150 minutes of exercise per week (or 30 minutes, 5 days a week) to maintain our weight. Then back in March, some genius published a study in the Journal of American Medical Association that women actually need 60 minutes of exercise every day of the week to maintain a healthy weight. I know what you're thinking, "in what world are they living where this is possible?" The average person is to busy to get in 60 minutes, 7 days a week. For some, even finding 30 minutes, 5 days a week can be a struggle. Needless to say, many health professionals were worried that this news would deter many women from exercising at all, feeling that it would just be too difficult to achieve (scary mental flashback to this woman). But, women, and men, need to keep in mind that this was just one study and participants were responsible for keeping track of their own data over a 13 year period.

The gist is, we all need to be physically active as often as possible to maintain a healthy weight and live healthy lives. But, we don't need to spend hours trapped on a cardio machine in a gym of sweaty strangers if that doesn't seem appealing. According to this article, Michael Bracko, EdD, says all we need to do is figure out what type of exercise is most enjoyable and then it's much easier to make time for fitness. This makes total sense because often people think of exercise as a chore, rather than a hobby or something to enjoy and have fun with.

Bracko breaks exercise down into four categories:
1. Functional Fitness: gardening, walking the dog, cleaning, raking, shoveling, and even bowling and golf. These activities are great for people just starting to add fitness into their lives as well as older people trying to stay active. But, some are also every day activities and bowling and golf are great social activities, so they're often done without even thinking about the fact that they are exercise!
2. Health Related Fitness: yoga, tai chi, walking. These are often pursued by people who have a health issue, those with high blood pressure, people who live stressful lives, and those who don't like high intensity exercise. They are also enjoyed by people of all ages and because they involve a lot of movement, they burn calories!
3. Physical Fitness: pretty self-explanatory - cardio, strength training, stretching. This is for people who enjoy high intensity workouts, love feeling strong at the end of a workout, or perhaps enjoy setting specific goals. People who enjoy physical fitness also tend to see it as an important component of physical and mental health.
4. Recreational Fitness: sports, team or individual. Often people who have interest in a particular sport and are motivated to learn it find the most joy in recreational sports. They may enjoy being part of a team and the thrill of competition.

(I'm not quite sure where running, hiking, biking and swimming fall, physical or recreational, but either way, they are great ways to be active!)

Many people enjoy more than one of these types of fitness, but even if you don't, finding one thing or another will help motivate you to be active and you'll have fun getting (or staying) in shape. You don't have to be a runner (although it might feel like it if you read a lot of blogs), you don't have to spend hours in a gym each week. Just figure out what fits your personality, what you enjoy and start moving!!

I just happen to enjoy running and kayaking!

Have you ever pushed yourself to follow a particular fitness routine because you thought you had to, not because you wanted to? What was the result? What is your favorite way to stay fit and active?

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Workout Stats -
17mi bike
3x10 cable-pull twists
3x10 (ea side) weighted side bends
125 crunches (various)
2x60sec planks (1 stability ball, 1 floor)
foam roller, stretching