Tis The Season for... Pumpkin

One of the things I don't like about running is the inconsistency that is really unavoidable. Yesterday I wrote about my fantastic run; I felt great, the weather was great, everything was clicking. If I didn't have to get home and get ready for work, I would have kept going. Today though, was a different story. Even though I had more time to wake up, I had a cup of tea, I stretched, the run was not so good. My foot was pretty stiff for the first 10 minutes or so, my quads were a bit tight and I was fighting a strong headwind on the way back. I tried a new route, so I really had to pay attention to the things around me, the potholes and rough roads, and the 'back' half of the out-and-back route definitely felt shorter than the 'out' half, but it was a bit of a struggle. And I only went 3.5miles! I ran the last two days and I have a race tomorrow, plus I've worked out every day this week. I probably should have just taken the day off, but I love getting to run on the weekend when the sun is actually out! Oh well. Can't change what happened. I'll stretch several times today, use the foot massage ball and ice my foot to keep it loose, eat well and hope tomorrow is more like yesterday than today!

Now, on to PUMPKIN! I always get a craving for pumpkin flavored foods in the fall. It hasn't always been like this and I don't know when it started, but it's a fact. The trouble is finding tasty pumpkin foods that aren't high in calories and fat (like the pumpkin muffins that seem to be everywhere now).

Let me introduce you to my new favorite breakfast. I had it yesterday and loved it.

Pumpkin Peanut Butter Overnight Oats
ingredients:
1/2cup oat mixture (whole rolled & Irish)
1/2cup water
1tsp chia seeds
1tsp ground flax seeds
cinnamon and pumpkin pie spice to taste1tbs raisins


1tsp peanut butter
1tbs canned pumpkin
1 small banana, sliced

1. Mix the first 9 ingredients in a bowl, cover and place in fridge overnight
2. At least 15-20 minutes before you plan to eat (like before you go for your morning run or take your shower) add banana slices, mix and place back in the fridge.
3. Enjoy!

It was absolutely satisfying and kept me going for hours!

Then, this morning I decided to try something a little different. I got this recipe from Eating Bird Food. My version is simpler than the original, but you can boost the power using her's.

Pumpkin Smoothie

ingredients

1/2 frozen banana (or 1 small one)

3/4c almond milk (I used unsweetened vanilla)

1/2c canned pumpkin

1/4tsp pumpkin pie spice

1/4tsp cinnamon

Combine all ingredients in a blender and blend until smooth

Now, this was delicious! Next time I'll include the chia seeds, but I think that's all I will do differently. It's incredibly easy and healthy. Since my slimmed down version of the original recipe has fewer calories, it's even a great snack!

I highly recommend you give both of these recipes a try and let me know what you think!

What is your favorite pumpkin flavored food?

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today's workout -

3.5mile run

stretching

5 For Friday

Happy Friday!

I hope you've had a great week and are looking forward to a fantastic weekend! I'm sure there is a lot going on, right? So, let me get right to the list.

1. I had an absolutely fantastic run this morning! My foot didn't hurt at all when I woke up, my legs felt good, the temperature was back where it should be this time of year. I set out not knowing if I would go 4 or 5 miles but I quickly decided on 5 since I was feeling so good. I pushed my pace for a good portion of the run and sprinted the last 5 blocks. I definitely got my heart pumping and my legs working this morning! My Friday is off to a great start!

2. Speaking of running... Sunday I'm running the Poland Spring Marathon Kickoff race in Central Park. As you can probably deduce from the name of the race, this 5 miler is meant to be the official kickoff of marathon week! Which, if you're a runner in New York, is a week long holiday of sorts that is more exciting than most 'officially observed' holidays! I love this race, it ends at the marathon finish line and there's just something special about being part of marathon week, even if you're not running on November 7th!

3. If you're in NYC next week and need something to take your mind off running, the 7th Annual Big Apple Film Festival begins Monday. It's a five-day event celebrating achievement in independent film making from the New York City film community, as well as specially selected films from across the country and around the world. Since last year's film festival, Big Apple Film Festival has received over 700 total entries, and the top 110 will be shown during the 5-day festival.  For more details, visit THIS site. Bonus: if you attend one of the films, keep your ticket stub and you get free entry into the closing night party hosted by Stella Artois (free beer!).

4. This is an interesting article that compares the daily number of steps taken by Americans with those of people in other countries. Turns out there's DATA that shows we're pretty lazy. Another reason for more walkable towns and to get more people running!

5. Now, I will leave you with THIS little bit of Halloween entertainment! If you do anything today, watch this video. You will be laughing in no time!

Are you dressing up for Halloween?
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today's workout -
5 mile run
3x30sec planks
1 30sec wall sit
stretching

Staying the Course

A lot of you are running marathons and other races this fall. I mean, really, this is the best time to run, isn't it? Maybe the race has already passed or maybe it's still in a few weeks. Or, maybe you're not running any race but you're trying to loose some weight, eat healthier, or bulk up your savings account. We all set goals to improve our life in some way, it's natural. But one other thing is natural for some too: swerving off course.

It's easy to take detours when we're trying to reach a goal, so the key is to stay motivated to stay on course.

A few tips for staying motivated when trying to reach your goal:

1. Set multiple goals. It's good to have an ultimate goal, but on a hard day, it can become daunting and seem unattainable. So, you should also set mini-goals; checkpoints along the path to reach your ultimate goal.

2. Speak up. Tell people what you want to accomplish. Your husband or wife, a best friend, a colleague, the blogosphere. Once you've told someone, you'll feel responsible for reaching it. I did this when I decided to run the NYC Marathon last year. As soon as I decided I was going to do it, I told almost everyone I was close to because I knew I'd feel obligated to cross the finish line. I couldn't back out.

3. Focus on the benefits that reaching your goal will bring. When setting your goal, write down why you want to accomplish that specific thing. I think people often get to wrapped up in getting to the end point that they forget why they wanted to get there in the first place. And that's the most important thing. Make a list of the health benefits it will bring you, how it will help your relationships with others and yourself, how it will improve your future. Make a list of anything that will be better because you've reached your goal. Then pull out the list whenever you need a reminder.

4. Post motivational pictures and notes in your home and office and throw one in your gym bag or purse; any convenient place that you can turn to easily. A few suggestions:

4. Acknowledge all accomplishments and give yourself a little slack. Be proud of yourself when you do all your workouts for the week, or choose the salad over the burger and fries, or make coffee at home instead of buying at the coffee shop. At the same time, don't get discouraged if you eat eat two cookies instead of one or have to work late one day and can't fit your run in. Take a deep breath and move on. You can't go back in time and tomorrow is another day.

5. When you do achieve your mini-goals, celebrate! Decide on something small that you can do for yourself to celebrate that won't take you off track to reach your bigger goal. Go get a mani/pedi, buy yourself a special type of tea, spend an afternoon alone reading a good book or indulging in pop culture magazines. Just do something fun to celebrate! You've achieved a goal and you worked hard to do it!

6. Have fun! Get your friends into the action (have them over for a healthy brunch instead of going out to a restaurant, take walks together instead of going to a movie), try something new (take a fitness or cooking class, run a new route or join a running club).

7. Remember how proud of yourself you will be when you reach your goal. It's thrilling to cross the finish line, pure relief when you've paid off your debt, and fantastic to receive your degree.

Reaching a goal is one thing that's really about you. Yes, there will be benefits for others too, but setting a goal is about doing something that will make your life better. You deserve to reach your goal and you can do it. Just stay the course!

So, this morning I went for a four mile run. It was 65 degrees already with 93% humidity and a strong headwind at points. The humidity was not my friend this morning. I was a bit slow until the turn transition from the promenade to Battery Park when a woman came up from behind and passed me: she was running strong. I'd like to thank her this morning for being there because I instantly picked up my pace for the rest of the run. Just seeing her gave me that little push I needed this morning to work harder. Today's run was good but tomorrow's should be better since the humidity is going to drop today! That said, I think I may need to alter my early morning route soon since there seem to be fewer and fewer people out on the promenade.

What is one thing that helps you stay the course?
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today's workout -
4mile run
2x35sec planks
stretching

Running on Knowledge

As runners and athletes, health enthusiasts and foodies, we like to read. We like tips, training plans, theories and methods, first hand accounts and recipes. We consume information incessantly because we want to know all there is to know about our passion, support others and keep getting better.

Hospital for Special Surgery, on Manhattan's Upper East Side, is a world leader in orthopedic surgery. They are constantly developing revolutionary techniques to help people overcome obstacles and injuries. HSS Physicians and athletic trainers work with numerous teams including: New York Knicks, New York Mets, New York Giants, the Nets, the New York Liberty (WNBA), and the New York Red Bull (MLS). They know their stuff and they know athletes.

One of the numerous divisions at HSS is the Women's Sports Medicine Center and on the department's website is a library of health and fitness information specifically for women. The information is organized under three main topics: exercise, injury prevention and treatment, and nutrition. A lot of this is helpful for non-runners/athletes as well.

This is a great resource and I highly recommend you add it to your favorites list so you can refer to it when you have a question or concern, or just want to learn more. And because I never want to leave out the guys, check out this page that lists all the departments at HSS. I'm sure there is a lot of great info in here to keep you running too!

Do you have a go to source for information when it comes to your health?
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today's workout -
10.25mile bike
3x10 tricep extension
3x10 weighted side bends
3x35sec each planks on upturned bosu ball
stretching

Quick Prep Dinner

Last week I made dinner one night for Woody and I that was one of those combo dinners - a little bit easy and a little bit of work. I think dinners like this are good for week nights so you're not just reheating something frozen or making sandwiches, but it's still easy enough not to be overwhelmed just thinking about it. This is one thing I've learned as I've been trying to make heatlhy dinners for us after a long day of work and not be completely exhausted by the time dinner is ready!

At the market the weekend before we bought a butternut squash so Woody cut it in half and then I peeled it (I'm sure there was an easier way, but this worked) and then cut into cubes and stuck in the oven for about 25 minutes on a cookie sheet, stirring a few times so it wouldn't stick too much. (a bit of work)

On the stove top I cooked brussel sprouts (also from the market) in a skillet with some onions and fresh pepper. Woody doesn't like brussel sprouts, so these were all mine! (easy)

The main dish was simple: roasted red pepper chicken sausages from TJ's and whole grain rolls. Since the sausages are already cooked, they just had to be heated up. (easiest)

The result: a pretty healthy and very flavorful weeknight dinner for two!

A bit of nutritional info:
Butternut Squash is a good source of fiber, beta-carotene, potassium, vitamin B6, folate, and vitamin C. Plus, it's relatively low in calories (if you prepare without plain and without butter); having only 63 calories per cup!

Brussel Sprouts are also high in fiber, a good source of both vitamins A and C, folate, and phytonutrients called glucosinolates, which help to fight cancer.

Right now, I'm enjoying a delicious bowl of Almond Harvest Overnight Oats!

ingredients:
1/2cup oat mixture (whole rolled & Irish)
1tsp chia seeds
1tsp ground flax seeds
1/4c organic apple sauce
1/2c water
1 small banana, sliced
2tsp almond butter
cinnamon to taste

1. combine all ingredients and refrigerate overnight.
2. alternative: combine all ingredients except banana, and reserve that to add in the morning but at least 15 minutes before you eat so it has time to soften into the mixture.

My morning is off to a good start with this breakfast!

Brussel Sprouts usually aren't at the top of the 'favorite vegetable.' Do you like them or would you rather hide them under your napkin?
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today's workout -
10.25mile bike
3x10 leg press
3x10 bent side arm raise
3x10 squats
4x30sec planks (2 using bosu ball, 2 using exercise ball)
stretching

Seen On The Run

Yesterday was a glorious Fall day. Well, at least until the middle of the afternoon when the clouds started to roll in. But, we don't need to dwell on that!

I decided to go for a run rather than to yoga and I am definitely glad that I did. It was the best thing I could have done.

The sun was shining. It was 54 degrees. Crisp and clear. It was still early when I set out, so there weren't many people on the streets yet, either. Sunday morning is the best time to be in Manhattan, I swear.

Some people would have called my run 'junk miles' but for me, they were just what I needed. I set out not knowing if I would do the 4 or 5 mile loop, but when it came time to decide I was feeling good and enjoying the morning so I went with 5. I'm sure I could have done more, but I was just settling in for a nice, easy run.

I stopped a few times along the way to take random pictures with my blackberry to remember the day. Like this, of the promenade

And this one of the random crab that was crawling along. At least I was faster than one thing out there this morning!

I'm guessing one of the fishermen pulled him out of the river by accident but didn't throw him back in the water.

This guy was definitely enjoying the beautiful weather. I just pray that the seagulls and pigeons stay far away from me when I'm running!

And this one is for those of you who will be seeing this in just under 2 weeks on your way to Ft Wadsworth to start your 26.2 mile journey through the boroughs of New York City!

I love these buildings near South Street Seaport. So many people just head for the pseudo-mall on the pier and don't explore the old streets just north of it.

I decided to kick it up a little at the end and finished feeling great. Again. I am really happy about how well my runs are going and how much better I feel after running than spending my time in the gym. I just have to keep icing my foot and stretching and I have faith that things will just keep getting better!

Next Sunday I'm running in the Poland Spring Marathon Kickoff race, a 5 miler. I haven't run the hills in Central Park since the Fitness Mild, Body and Spirit Games in September. I love the Poland Spring race because the excitement of the marathon is everywhere! I just hope I can manage the hills!!

What was your favorite part of the weekend?
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today's workout -
10.25mile bike
3x10 cable pull twists
3x10 squats
3x10 weighted side bends
2x25sec planks on exercise ball
stretching and ankle strengthening exercises

A Ridiculously Beautiful Morning

Looks like this little guy thinks so too! I almost ran right into him on the promenade during my run! All the things I've seen on a run in NYC, this is a new one!

I hope you're having a great weekend!

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today's workout -

5 mile run

stretching

Off To A Great Start

Like last Saturday I went to Sports Authority in Chelsea for the Asics sponsored group run. It was only 47 degrees when I left the apartment, a nice chilly fall morning! Seems word has started to spread because there were quite a few more people today than last week. My friend April came and brought along her fiance who is in his last two weeks of training for the NYC Marathon. While they went ahead with the fast pace group, I settled in nicely with a group of runners who pushed me to run faster than I would have on my own. I ended up chatting with a girl who works for NYRR who had heard about the run and thought she'd check it out. Turns out we know a few people in common, have run the same races and are both running the Poland Spring 5 mile race next Sunday. She has to work at the marathon but is training for the Knickerbocker 60K in late November, 9 loops around Central Park. I just can not wrap my head around the thought of running 37 miles and running the Harlem Hills 9 times. (for those of you who haven't run in Central Park, it is a great place for challenging hill workouts) Anyway, I had a great time chatting with her and the 5.5 miles flew by. The weather turned out to be perfect. A little cool and crisp but sunny. I love running in the fall!

On the way home I stopped at the farmers market in Union Square, which was absolutely packed, and picked up some apples, an acorn squash (I've never cooked one), a small decorative pumpkin and some apple cider.

Time to clean the apartment while I watch Spartan Football and then off to meet up with my Grandma and her friend. I've been feeling so good after my last few runs and we might have rain this week so I may run tomorrow instead of going to yoga. Decisions, decisions! It is an absolutely beautiful Fall day and I'm so glad the weekend is off to a great start!

How are you spending your weekend?
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today's workout -
5.5mile run
stretching

5 For Friday

Am I the only one who is very happy that today is Friday? I doubt it! I've been feeling pretty good this week, with a lot of energy, and getting a little extra sleep (almost) each night, but I'm still very happy for two days of fun and relaxation.

Before I get to this week's list, a little piece of housekeeping. I would love it if you'd include your email address in your profile when you leave a comment so I can respond. I get great comments all the time, and it truly saddens me when I can't respond! I really do read and appreciate each comment left and I hope you keep writing!

1. My Grandma is in New York City! She and a friend of hers left from Michigan Wednesday, taking one of those group tours. They drove out and arrived here in the city on Thursday and will be touring the city and attending some Broadway shows. While they're here, Woody and I will get a chance to see them, bringing them to see where we live and then going out to dinner Saturday evening. I love that she's in her 80's and taking this trip and we look forward to showing her where we live since we've been out here for quite a while now.

2. If you're in New York, Saturday is the 2nd Annual NYC VegFest in Union Square. "NYC VegFest 2010 will include healthy living and vegan friendly exhibits, non profit exhibitors, and nationally known speakers" as well as free tai chi and yoga classes. I'm not certain how big this will be, but you can't go wrong visiting Union Square on Saturday's any way since it is also the site of my favorite GreenMarket.

3. I know I did a run down of interesting articles yesterday, but then I stumbled upon THIS one after I posted, on WSJ.com about fruit & veggie vending machines. It's pretty interesting, especially for those of us who would love to see healthier options in vending machines!

4. As we fly through October, and stores are starting to stock Christmas candy and decorations, I wonder where Halloween and Thanksgiving went! The Halloween stuff is getting pushed aside and Thanksgiving is no where to be seen! While there is a NYRR race in Central Park or another city park just about every weekend, one weekend when there isn't one is Thanksgiving, exactly when I want to run one! I've never run a Turkey Trot and would really like to one day. I found one in Prospect Park that we might run, but I'm wondering how many of you have an annual tradition of running a Turkey Trot or have done one in the past. I'd love to hear your stories!

5. Speaking of races, now that I'm starting to feel confident in my recovery and running I'm starting to look to the future and plan out my race schedule for next year. Last year I had the marathon, this year I had nothing (well, a few short races), and next year I hope to run a solid amount of half marathons. So far, I have three that I really want to do: 1. Broadstreet Run on May 1st (10 miles, not a half, but still a strong distance, I've heard great things about this race, and running would be a great way to celebrate my Birthday!), 2. Brooklyn Half Marathon (part of the NYRR Half Marathon Grand Prix series, in the Spring/Summer, and comes highly recommended by fellow bloggers), and 3. Detroit Half Marathon (which will be on my Dad's birthday next year and will also give us a reason to go home for an MSU football game and support the city of Detroit). I want to add another one or two half marathons to the schedule and really kick it up next year. I have THIS list of races that I'd like to do, but I'm not sure I'll get to any of these next year. Soon though, hopefully. What is your favorite race? Is there a half I should add to my list?

5.5 I had to add this last little thing. Take a look at my lunch for today that I'm taking to work! This is one serious salad! (mixed greens, cucumber, yellow squash, zuchini, brussel sprouts, butternut squash, chick peas and I have sunflower seeds to add just before I eat) I am definitely looking forward to lunch!

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today's workout -
none. it's my rest day!

What You Missed While You Were Running

Since I started working again I've had much less time to surf the web and read random articles of interest. This week though, I've come across a few that are quite interesting and I thought that I would share them with you today since chances are, at least a few of you don't get as much time to surf the web as you'd like. The first few are running related but head to the end if you want something else.

1. Well, the first few sentences of this article were wrong (it sold out within hours, not days) but THIS is an interesting article about the idea of tightening the qualifying standards for women to run Boston. Since women made up 42% of Boston finishers this year, it would be interesting to get Kathrine Switzer's view point on this as the first woman to wear a number at Boston.

2. In response to the swift Boston sell-out, runners and organizers voiced their frustrations and it sounds while Guy Morse was quoted in the article above saying that he didn't foresee any changes to the qualifying standards in the near future, THIS article says differently. Guess we'll see next Spring.

3. If you've ever wondered how Mary Wittenberg (President of the New York Road Runners) spends her Sunday, HERE is your answer.

4. THIS article appeared in the NY Times the other day and explores what it takes to be an elite runner.

5. The Marathon as we know it began as a celebration in honor of Pheidippides who ran from Marathon, Greece to Athens to announce that the outnumbered Greek soldiers had overcome a Persian invasion. On October 31st, runners will retrace his steps in the Athens Classic Marathon. The organizers and the country, which has been hit extremely hard by the down economy, is HOPING for a strong showing this year.

6. A HALF-MARATHON in Wales over the weekend ended up being 211 yards too short. Instead of 13.2miles, it was just under 13 (and this wasn’t due to running the tangents). Needless to say, some runners were not very happy and the race organizers have a bit of explaining to do.

7. THIS one is not at all running related. A 20-year old woman named Marisol Valles Garcia is the new chief of police in the Mexican town of Praxedis G. Guerrero. Apparently no one else would take the job. She is one courageous woman.

8. This last article is just funny and odd. Joel Stein writes a weekly column in Time Magazine. His LATEST piece explores make-up for men.

9. Zachary Cohen explores new marketing techniques being utilized by companies on Twitter to target potential customers. Has THIS happened to you?

My run this morning was pretty good. I did just over 4 miles and the last 1+ mile was the best, I was really cruising. It was really foggy out, so much so that I couldn't even see the outline of Lady Liberty, and quite windy once I hit the promenade. I typically hug the rail on the promenade and could see the dark water swirling from the strong current this morning. I made sure to take time for a longer warm up this morning and my left quad felt great today - definitely not wonky like yesterday! Lesson definitely learned!

Have you read any really interesting articles this week?
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today's workout -
4 mile run
stretching before and after

What's in a Color?

It's why the NFL football players have been wearing pink.
It's why thousands of men and women have taken to the streets walking up to 26.2miles in one weekend.
It's why brands are selling pink specialty items this month.
It can affect anyone.

October is Breast Cancer Awareness Month. I don't have statistics to prove this, but I'm guessing it's the most publicized, recognized and supported single issue campaign for a cause. You really can't go a day in October without hearing something about the need for research, diagnosis and prevention.

Early detection is key to saving lives according to Susan G Komen for the Cure

Guys, this isn't just a post for the women who read this. It's just as important for you to be aware of this because I'm guessing you have women in your life who you care for deeply.

As athletes, we have many different reasons for running and being active. Some run for fun. Others run for health. And still others will run to fight illness. We use running as a way to focus on something other than the day to day. Some of the most inspiring running stories are those from women and men who are fighting cancer or who overcame it because they were strong and in shape when they were diagnosed and were able to run through their recovery. Running can't guarantee that we won't find ourselves fighting a battle one day, but it does make us more aware of our bodies, more confident in our will to fight through the tough times and understand that sometimes it the mind can make all the difference.

So, to all the women reading this, take care of yourself and don't think anything is too insignificant to check into. And men, love the women in your life and make sure they take care of themselves!

I postponed my Tuesday run for today since it was cold and raining yesterday when we woke up. I usually don't mind running in the rain, but when it's cold, dark and raining.... I'll wait a day. Today's run was pretty good but my left quad started feeling a bit wonky (yes, very scientific term) about half way through. It's still aching a little and I'm pretty sure it's because I didn't take the time to do all of my usual pre-run dynamic stretches. So, lesson learned. Tomorrow I'll do better!

post run stretch

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today's workout -

4mile run

stretching (but not enough)

The Things We Love

When you get dressed for your run and look in the mirror, what do you see? A wall of one note only gear, a perfectly matched outfit down to your socks or a mish-mash of brands and colors? 

In Kathrine Switzer's book Marathon Woman, she often describes her running apparel because she was determined to look like a woman while she was running, partly to dash the preconceptions about women runners in the '60's and '70's (she was just as much a woman as she was a runner) but also because there just weren't many options for running clothes at that time, especially for women. For her first cross country practice at Syracuse University, she wore a pair of slacks and a long sleeve blouse. Fast forward a few decades and the National Sporting Goods Association reported that in 2009 running shoe sales were greater than $2.36 billion and running apparel purchases totalled $883 million (actually, a 3% decrease from '08). While it's possible to run in just about anything, collectively, we spend a lot of money on our gear.

My story: I was stuck on Asics shoes until I bought my current pair of Brooks. I thought Asics was the be all and end all of running shoes because they made my feet feel great and for at least 3 years all I would even think about buying was the 2100 series.  I had horrible experiences with Nike shoes but the only style of running shorts I have are the Nike Tempo Track shorts. My drawers are filled with C9 gear. You know, the stuff from Target? Yep. Sports bras, tops and capris. Then I have some random tops from Asics and Saucony and of course too many race tees to fit in one drawer. I wear a cap whenever I run: Nike, Jack Rabbit, Asics, Adidas. I can't find socks that I really love. The last pairs I bought are Adidas and so far they're working well but I also have Asics and C9 that are snug but not too snug.

I know runners who are awesome at matching. They can match every piece of their clothing to their shoes, down to the headband. Other runners fall in love with a brand for one reason or another and wear it almost exclusively. Or, they're like me and just wear what's comfortable, was on sale at the time and fits. Or what is appropriate for the day's weather conditions.

The brands though, they want our attention. They want us to spend all our running gear money on them. They need market share and higher sales numbers each year. Many athletic apparel companies start with the most admirable intentions, but they are businesses and have to watch the bottom line. They sponsor races and fun runs; spend time, effort and money on flashy advertisements and publicity. You may have read about Under Armour's most recent attempt to attract the female athlete by coming out with a new line of performance apparel that is more feminine and by appealing to us not only through television and print ads but also online through a dedicated Facebook page and they created several 60 second spots targeting women illustrating the strength and determination of female athletes. (I recently bought an UA long sleeve top for running and love it).

These companies find a hook and do their best to reel us in. Sometimes it works, sometimes it doesn't. In the end, I think for runners it all comes down to comfort and functionality. And some of us love certain brands so much we become defacto brand ambassadors professing our love to others.

Why do you choose the gear and brands you use? How does one company stand out above another for you? What would make you switch from a brand you've used loyally? Is there anything you swear by and could never see yourself training without? And what about the recession: has it affected your brand loyalty?

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today's workout -
10.25miles bike
3x12 leg press
3x10 squats
3x10 weighted side bends
stretching

Weekend in Review

The weekend was almost a blur. A busy, athletic, fun and tasty blur.

It started Saturday morning when changed up my normal routine and instead of going for a run on my own I headed to a local Sports Authority store. April had invited me to join her at an Asics/Sports Authority sponsored event Saturday morning for a 5 mile group run. I immediately agreed but then Saturday morning I started having doubts. April is fast (really fast) and I am not. I was worried that I would be the slowest and finish by myself. Probably around 15-20 people showed up and there was a nice spread of bagels, fruit, coffee and water waiting for us. It was an out and back route - 5.5 miles in all - along the Hudson River. April was sweet and hung back with me on the out portion and then went ahead on the back. There were about 6 others who had a similar pace so I stuck with them. The way back north was tough since the wind was vicious yesterday. My hat actually blew off my head, thankfully I wasn't right by the river at that point and it didn't go far so I was able to get it. We were pushing hard into the wind and it turned into a bonus strength training session! The whole time I was pushing myself harder than I would have on my own, so I am definitely glad I went. It was a good test for my legs and lungs.

When we returned back to the store the food (which was hardly touched before hand) was still waiting for us along with goodie bags that included an Asics baseball hat, watterbottle, gloves, and winter cap, along with a coupon for Sports Authority. Two women won free Asics shoes in a raffle, too! I wish I had taken a picture, but afterwards my mind was focused on getting home so I could get ready and head to the bar to watch the MSU/Illinois game.

The Spartans won, 26-6, and are now 7-0. It's the first time MSU has been 7-0 since 1966. We may be smelling roses come January 1st!!

After the game we headed straight to the Grub Street/Hester Street Fair Food Fest I mentioned in my post on Friday. Well, as expected we got there a little too late. The place was absolutely packed and quite a few vendors had already ran out of food and packed up their booths. Woody had his heart set on a smoked meat sandwich from Mile End and after waiting in the long line for 15 minutes and getting to be five from the front, they ran out. We ended up getting an Indian wrap of some sort from Gloria's I & II filled with a potato mixture, spinach and pumpkin. It was perfect! I'm so glad I ended up with that because it was warm and delicious. A bit messy but I miraculously didn't get any of it on me!

We saw a woman eating a fantastic looking dessert and found out it was from an Aussie restaurant, The Sunburnt Cow: small sponge cakes with strawberry jam between the two layers wrapped with a thin chocolate layer and covered with coconut. Yep, heaven on a paper plate.

We made our way through the crowds and headed home. I didn't need more than a piece of fruit the rest of the day. My stomach was very happy. I just hope next year they use a bigger space and the vendors bring more food!

Sunday morning I met up with Grace and Kether for yoga at Lululemon. I haven't been there for a few weeks because of the GOGI 10K and my trip to Minneapolis; it was nice to stretch out for an hour. After yoga we stopped by the apartment to show them our new place and pick up Woody to go to the Fulton Stall Market and the New Amsterdam Market.

We picked up some great things like brussel spouts, apples, pears, an acorn squash, rolls for dinner and our favorite nordic bread. Right when we got home I used the nordic bread to make a light meal since I'd only had a cracker with peanut butter and raisins before yoga and a banana after. I paired the egg sandwich with one of the apples we had also gotten at the market and a coffe from around the corner. Yum.

Dinner Sunday night was pretty low cal and healthy. Low Sodium butternut squash soup from Trader Joe's, salad and the rolls from the market. It was a perfect cool weather Sunday evening meal! The soup wasn't very thick because it doesn't have any cream, but it was really good. I love butternut squash soup and the fact that it was low sodium, low cal and still tasty was fantastic. Woody approved too!

And we finished the weekend watching the BCS Countdown special on ESPN (MSU is ranked 7th - ahead of Ohio State! - in the current BCS standings) and enjoying my first attempt at making brownies using just a mix and a can of pumpkin!

How was your weekend? Did you run? Pick out pumpkins? Rake leaves in your yard and jump in the pile?
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today's workout -
10.25mile bike
3x10 cable pull side twists
3x35 second planks on bosu ball
stretching

5 For Friday

Good Morning!! My week has flown by since I had two vacation days at the start of it. Has this been a fast or slow one for you? Either way, it's almost the weekend!

1. Tomorrow after we watch the MSU/Illinois game, Woody and I are heading to the Hester Street Fair on the LES. The HSF and Grub Street are teaming up for an all-borough food festival! Just look at this LIST of restaurants and food vendors! It's pretty incredible. Woody already has his stomach set on a smoked meat sandwich from Mile End (fashioned after the ones from Montreal) but I just haven't decided yet and I'm sure it'll take a while when we get there. It's on from 11am - 6pm. We won't make it there till about 3:30 since the game is at noon, so hopefully they won't run out of food before we get there!

2. If you live in NYC you know restaurants now have grades posted on their windows. Well, the Department of Health also has a great site (or scary site, depending on how you look at it) where you can look up your favorite restaurant and find out if they've had any infractions during their last few inspections. Just go to THIS site, type in your restaurant of choice and see how they're doing. By the way, if you see one of those signs that say 'grade pending' that really means that upon first inspection (since the new grading system went into effect) they either received a B or lower and have time to fix the problems before an actual grade is posted or if they are contesting the grade with the tribunal. I don't know about you, but these grades make me think twice. Also, I'm a bit disheartened that they're not grading school and hospital cafeterias, soup kitchens and charitable operations. Shouldn't they be held to the same standards?

3. Last night was the NYRR Young Professionals Committee Fall Fun Run & Happy Hour I mentioned a couple times. The weather was less than ideal for running (dark, chilly and pouring rain) but we still had a good group show up for the run and a few more for the happy hour! We know the turnout would have been better with better weather, but I was thrilled to see such hardcore runners come out to support youth running programs! We handed out goodie bags to those who came. Two of the items we received for the bags were packets of Justin's Chocolate Hazelnut Butter (thank you Justin's) and Gu Energy Gel. Outside PR sent a wide variety of Gu flavors for the bags but the one that caught our eye the most, was this one!

Yep, that's right. "New Flavor"! A few of us passed one around and tried tastes but couldn't figure out what it is! I thought mixed fruit, some thought passionfruit or citrus. I just checked their site and the homepage features "Island Nectar" I have to guess that's what this is, but I'm going to email the great people at Outside PR to find out! Stay tuned!

4. Last night, Woody, April and I had a conversation about hot sauce and hot peppers. I do not like very spicy foods, while Woody loves them. This often means that I make chili and then he pours the hot stuff into his own bowl and leaves the pot alone. Anyway... he mentioned an ARTICLE he read recently in the New York Times about human reaction to hot peppers (or capsaicin, really) and that birds do not have the same 'chemical pain pathway, so they do not suffer at all from capsaicin." Apparently our pain receptors react to capsaicin the same way they respond to actual heat, therefore we actually feel like our mouths are on fire (even though they aren't). It's a pretty interesting article. Obviously, some people's pain receptors are a bit more enhanced than others!

5. Have you noticed the influx of professional chefs in the running world lately? Rocco DiSpirito was at the Fitness 4 Mile race I ran in August and spoke at the starting line. Mark Bittman, who wrote THIS book, writes a BLOG on RunnersWorld.com now and wrote this month's "Athlete's Palate" column and Bobby Flay was featured in the "I'm A Runner" profile at the back of the magazine. I kind of like this trend. Chef's are often known for delicious, yet high calorie meals and I suppose while there's been a rise of celebrity chef's over the past few years, there were bound to be a few standouts who live healthy lifestyles. Glad to see them acknowledging it!

While the DOH would close any restaurant that presents conditions absolutely hazardous to diners health, if you saw a rating of B or below on a restaurant you frequent, would you still eat there?

Good luck to all the runners this weekend!!
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today's workout -
10.25 mile bike
3x12 leg press
3x10 tricep extension
3x20 side jumps
2x30second planks on bosu ball
3x10 hanging reverse crunches
stretching

Running in the Dark

 I headed out for a run this morning at my usual time - 5:30am. I haven't run for several days so I wasn't sure what was going to happen. I was dressed in my new Under Armour long sleeve top, new C9 capri pants and sports bra that I picked up at Target over the weekend and new Adidas socks with my semi-new Brooks shoes. (I don't think I'm the only one who can find a little extra motivation in new running gear)

It was a little chilly this morning but not bad. Definitely dark though. I started out with plans to do 4 miles but took a few different turns than usual to go down different streets and then went a bit farther, to Fulton, and turned back so I think I went between 4.25 and 4.5 miles. I have a Polar watch but not one with GPS. When I was training for the marathon I was running in Central Park for the most part and didn't really need GPS. Now though, I can definitely see how it could be helpful although I've heard that people often have trouble getting a signal in the city. Anyway... tons of people out on Wall Street when I started my run. Mostly working or on the way to work. Right when I started running I knew it would be a good one. My legs didn't hurt at all, they felt light actually, and my foot was just a tiny bit tight but not bad at all. I really concentrated on shortening my stride and hitting mid-foot.

I didn't see as many runners out this morning as I had thought I would, but for most of my run I wasn't lonely. Just in Battery Park where I only saw one person. The days are really getting shorter now. When I first started running down here in August I would see the sun starting to rise when I was on the Battery Park City Promenade and going by the Statue of Liberty - probably about 1.5miles into my run. Remember this picture? (it's actually a little darker than reality)

This morning, the darkness was just starting to fade away as I finished my run. I much prefer running with the sunrise. Other than my white cap, I was wearing dark clothing and during my run it occurred to me that I might want to wear tops with reflective strips or something so that I stand out a little in the darkness. Most of my route is on city streets or under street lamps, but it would still be a safe idea. I think more people think about things like this when running at night in the dark rather than in the morning, but really, there's no difference. If it's dark, it's dark!

I was able to sprint to my finish line this morning and felt great. I don't know my pace since I don't know the exact length of my run, but I do think it was one of my faster training runs since my injury, which is fantastic. Last night I registered for the Poland Spring Marathon Kickoff race in Central Park on October 31st. The race is always a week before the NYC Marathon to start getting people excited (not like we aren't anyway!). I've run the race a few times before and really like it. There's a buzz of excitement in the air that's palpable. The race is almost at capacity so I had to sign up before I lost my chance. It's 5 miles and I hope to pick up my speed a little for this one so I'll be pushing myself a bit over the next few weeks!

Okay, if you're in NYC today I hope you'll join the NYRR Young Professionals Committee for a quick 3 mile fun run and happy hour tonight. I know, it might rain, but hopefully it'll just be light rain and then you can enjoy a nice margarita or beer and maybe a taco or two at Mary Ann's. We're meeting at 6:40 at Chambers and the West Side Highway (under the underpass on the west side) and April will lead the run along the Hudson River. For $10 you get the run, extended happy hour specials, and a gift bag filled with goodies from Lululemon, Gu, Sigis Icelandic Yogurt, Justin's Nut Butter, Urban Athletics, and more! Plus, all of the ticket price goes to support the NYRR Youth Programs! Hope to see you there!

Do you wear reflective gear when you run at night or before the sun rises?
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today's workout -
~4.25mile run
3x10 squats with 6lb medicine ball
2x35sec planks
stretching

Fall Colors

Well, I'm back home now after a nice long weekend visiting family just outside of Minneapolis. It was good to breath fresh air and see the Fall colors. I had hoped to visit an apple orchard but we didn't have time for that. I did visit the University of Minnesota Landscape Arboretum with my Mom and nephew though. It's a beautiful area that is obviously treasured by locals and visitors alike. We went on Monday morning and the place was packed with people of all ages, school groups, and volunteers. People were picnicking, walking the 3 mile drive, visiting the various gardens and checking out the more than 100 types of pumpkins and gourds (I had no idea there were so many)! I've been to Minneapolis four times now (each season) to visit my sister and her family and we've visited the Arboretum each time. While I didn't get to run as many times as I had hoped (stupid stomach ache), walking around the Arboretum was great exercise and a great way to enjoy the Fall colors!

We did stop at the AppleHouse, which is part of the Arboretum but down the road, to pick up apples on the way home. I should have taken a picture, but I was too enamoured by all the apples! I picked up a few Fireside and Regent apples, both varieties I had never tried before and both very crisp and delicious! I just love fresh apples in the Fall!

I went to the gym this morning for a workout to get back into things. Tomorrow I plan on getting back out for a run. Unfortunately with the late sunrises now it will probably be dark when I start and finish my run. There should be a lot of runners out though getting ready for the marathon which is now less than a month away!

How are your workouts going this week?
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today's workout -
10.5mile bike
3x10 cable pull twists
4x10 squats
2x35sec planks
50 hanging reverse crunches
stretching

I'm Still Here

Hi! This is going to be super quick because we're about to take my nephew to pre-school and then explore the little town of Excelsior, Minnesota while he's in school. I head back to New York this afternoon and have had a great visit here.

The Fall colors are beautiful, but the weather has been really wacky since the high each day has been right around 80 degrees! In Minnesota. In October!

So, I'm still eating very little dairy, right? Every now and then I'll have a small piece of cheese or a tiny bit of milk in my coffee. Well, yesterday I decided to have some ice cream with this awesome apple crisp we picked up from the AppleHouse. BAD IDEA! Around 1am I woke up feeling miserable. My stomach was so upset I almost thought it was food poisoning, but I know it couldn't be. The only possible cause is the dairy. Now this makes me sad cause I love ice cream, but, like I mentioned last time, at least now I know that dairy does bother my system and I should stay away from it. For the past two weeks I've been trying soy milk in my coffee, but then realized that doesn't agree with me either after a while. I learned this before with soy crisps and was hoping milk would be different. Guess I have to stick with the almond milk - too bad coffee shops don't offer it!

I had everything ready to go for a nice run this morning but my stomach problems put the kibosh on that. I still feel a bit off and did not want to risk being out in an area I am not familiar with and get bad stomach pains.

I did go for a short run the first morning I was here though. Tip to house guests - if you want to get in a bit of exercise and want to be a good house guest, offer to pick up bagels at a relatively close by shop one morning for breakfast. Then run to the bagel shop and enjoy a brisk walk home. It let me get a workout in first thing in the morning and help out!

Okay.... time to go! Hope you're all having a great week and congrats to all the Chicago Marathoners!! I don't know how you did it in that heat!

How do you get in your workouts when visiting friends or family?
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today's workout -
none.

5 For Friday

1. This week's (and the last) winner of the Chobani Greek Yogurt Giveaway is...#3, Steph from Mangiare Buono, Vivere Bella! Congratulations Steph! Send me your address and I'll get these coupons out tomorrow morning!

2. Today is World Egg Day. According to the International Egg Commission, today "countries around the world will be joining in the celebration of the egg." And there are "at least a dozen good reasons" why the egg deserves it's own day of celebration. Among the reasons: eggs are extremely versatile, they have high nutrient density, and anytime of the day is the right time for eggs. Don't worry if you've already had breakfast, you can still celebrate World Egg Day! Last night, Woody and I had breakfast for dinner - we made an egg scramble (4 egg whites, 2 eggs plus lots of veggies) and potatoes (diced red skin potatoes and onion).

3. ESPN is targeting women sports fans by creating a new website - espnW. They've noticed women enjoy sports too (as athletes and fans), but time will tell how well they know women sports fans. While espnW is going to start as a blog this Fall, it will be a full site next Spring, with a mobile component and it is already on Facebook and Twitter.

4. Next Thursday is another chance to support the New York Road Runner's Youth Programs. We're organizing a 3 mile fun run and happy hour! For just $10.00, participants get to take part in an organized run along the Hudson River led by April, extended happy hour specials at Maryann's (in Tribeca), a great goodie bag and the knowledge that all of the ticket money is going straight to the Youth Programs! You can pay cash at the start of the run or pay in advance here.  More details on our facebook page. Hope you can come!

5. Tomorrow morning I'm waking up early (yet again, on a weekend) to fly to Minneapolis and meet my niece! I'm also looking forward to seeing my sister, brother-in-law and mom, and playing with my nephew! Oh, and I get to watch the Michigan State/U of M football game with my brother-in-law which is cool cause it's been years since we've watched an MSU game together. We used to go to hockey games together and one of my best memories from college was watching our basketball team win the National Championships when I was a freshman! After this trip, I will have visited Minneapolis during every season (yes, including winter! brrr). I hope to see some beautiful Fall colors and maybe go for a run. It's going to be a nice 4 day weekend!

One last thing. Sunday is the Chicago marathon. I doubt anyone running it is reading this post, but if you are, then GOOD LUCK!!! And good luck to everyone racing this weekend. You all inspire me more than you know!

Are you running a race this weekend or participating in any fall activity?
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today's workout -
10.25 mile bike
3x10 cable pull twists
3x12 squats
stretching

Gone Fishin'

I've been feeling a little less than top notch the past few days and took Wednesday off to rest and get this out of my system since I'm going to Minneapolis early Saturday morning to visit family (and meet my new niece!!). As part of my 'resting' I decided to limit my time on the computer since I spend so many hours in front of it - either at work or at home. Am I the only one who gets tired of looking at a computer screen every once in a while?

Last Thursday I went to a summit hosted by Google for work. Google's office (which has the most amazing cafeteria's - yes, more than one - and snack bars I've ever seen at an office) is right across the street from Chelsea Market. If you don't know, Chelsea Market is a great place for food in the city. There are restaurants, bakeries, an Italian specialty store, butcher, produce and fish markets and more. It also houses an Anthropologie, a good book store, and offices for a variety of companies including The Food Network. It's a good place to stop if you're in the city and now the Highline goes right by it, so there's another great reason to head over to the west side.

I decided to pick something up for dinner while I was there and ended up with two Tilapia filets from the Lobster Place. It's a very mild and easy to prepare fish. I still find salmon a bit more difficult to cook really well, but for some reason it's hard to mess up tilapia. Since I know some people are intimidated by the thought of cooking fish, I thought I'd share this easy 'recipe' today.

Kickin' Tilapia (for two)
ingredients
2 tilapia filets
2tsp olive oil
Chipotle powder
fresh ground pepper
non-stick cooking spray

1. Spray a grill pan or skillet with non-stick cooking spray.
2. Prepare each filet with 1tsp extra virgin olive oil, a pinch or two of chipotle (to taste) and a few cranks of fresh ground pepper
3. Place filets on pan (or skillet) and cook on medium heat until cooked through

Easiest Veggie Side Dish Ever
ingredients
1cup zucchini & squash sliced and quartered with chopped onion
2 large pinches of herbs de Provence
2 cranks of fresh ground pepper

1. Combine veggies in a microwave-safe bowl and add herbs and pepper
2. Cook in microwave for 1 minute, mix, cook for another 1 minute. Repeat until veggies are soft. Drain any water that might be in the bowl and serve.

The second side dish is the Trader Joe's Rice Medley, which we love and is incredibly easy to prepare as well (we don't use the butter they recommend and find it really tasty). By far, the rice took the longest to prepare but that's because it has to cook for 25 minutes after the water boils. The fish took no more than 15 minutes (prep and cook) and the veggies took no time at all. If you're nervous at all about cooking fish, I suggest you try this recipe. Feel free to leave out the chipotle powder and just use pepper; that's simple and delicious on it's own.

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Okay, it's Thursday and that means I'm giving away a few more Chobani coupons. Today is the last day for the giveaway though, so if you want them, you better try now! To tell you the truth, I'm surprised by how few people have entered the giveaways. I mean, it's one of the easiest giveaways possible (just answer the question and you're entered) and the winner gets free Greek yogurt! What's not to love about that? (If you eat dairy)

This week I'm giving away 5 coupons to one lucky winner. Answer this question by midnight (est) for your chance: What is you favorite thing about Fall?

The rules: only one entry per person, per week. You must answer the question(s) posed the day of the giveaway. Because the coupons don't specify they are only allowed in the US, anyone can enter (as long as you know they'll be accepted in your country). You must be willing to provide me with your address so I can send them to you and you must be willing to try Greek yogurt! Contest ends
TONIGHT at MIDNIGHT! Winner will be announced in tomorrow's 5 for Friday post.

Good Luck!

 

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yesterday's workout -

none. took the day off to rest.

 

today's workout -

10.25mile bike

3x10 bicep curls

3x10 hammer curls

3x10 front arm raises

stretching

ankle strengthening exercises