Lately I’ve been asking for new song suggestions to add to my running playlist – I’ve been underwhelmed (sorry, friends) with the feedback so I thought I would post my top tunes of the moment to get the creative juices flowing…

• No Church in the Wild (Kanye West & JAY Z)
• Party Rock Anthem (LMFAO)
• Danza Kuduro (Don Omar & Lucenzo)
• Teeth (Lady GaGa)
• Tightrope (Janelle Monae)
• Requiem for a Tower (London Music Works & Clint Mansell)
• Hello (Martin Solveig & Dragonette)
• Breakin’ Dishes (Rihanna)
• S&M Remix (Rihanna featuring Britney Spears)
• Going Wrong (Armin van Buuren with DJ Shah)
• Zocalo (Armin van Buuren featuring Gabriel & Dresden
• Crank It Up (David Guetta & Akon)
• Woohoo (Christina Aguilera)

Seriously, what’s better than a spankin’ clean pair of new running sneakers?! I went to JackRabbit this week in search of something to use for speed work vs. regular distance running (god, I feel so hardcore saying things like this!) and came across these beauties…

Sure, you can tell me that a pair of sneakers will literally make me fly… but if they’re hideously shaped with ugly colors I will. not. buy. them. Thankfully, these Saucony Grid Type A4′s ($94) look beautiful and also seem functional.  Primarily meant for track and XC running, the A4′s are considered a lightweight, neutral racing flat. Weighing a mere 5.50z, the sneaker is constructed of Air Mesh for extreme breathability.

I feel ultra light on my feet in my new kicks but also protected from the elements. Not to mention, I’m loving how tan the ultraviolet white makes my legs look

I LOVE the sound of this – read below for more info on JackRabbit’s Run for the Rabbit 2011 Campaign (accepting applications through Feb 4th)!

JackRabbit is kicking off the “Run for the Rabbit” campaign on April 22nd. This is not just a marketing campaign, it’s also a major fundraiser! We will choose six people of different backgrounds and abilities to star in the campaign while training to run the Hamptons Marathon in September. Each participant will also select a cause that they believe in deeply and raise money for a charity of their choice throughout their training. The competition is not for who can run the fastest, but for who can raise the most money.

What’s in it for participants?

• Tons of media exposure as you become a public representative of JackRabbit and your designated charity
• Great prizes, including a trip to the Four Seasons in Kona, a trip to Napa Valley, a home theater system, free airline tickets, and many more
• 24 weeks of free, one-on-one and group training for the Marathon (coached by Jon Cane)
• Three free pairs of running shoes from JackRabbit, plus an allowance for running apparel, accessories, and nutrition
• A free 8 GB Ultra HD Flip video camera which you’ll use to post to your video blog

Run for the Rabbit is a promotional campaign for JackRabbit Sports, New York City’s top running store and one of the leading running stores in the country (www.jackrabbitsports.com). In telling the six stories of the participants’ training and marathon experience, JackRabbit hopes to inspire regular New Yorkers to add running or some other fitness activity to their lives. The most successful participants will be people with a clear passion for their designated charity, whose story and efforts inspires others to follow their progress and donate to their cause.

Campaign Details

The campaign will begin on Friday April 22 with a media event to launch the campaign. Each participant will maintain a blog on the campaign web site, as well as a Facebook page and Twitter feed to help them stay in the spotlight and direct people to their blog. Video from the partipants’ training experience will become the content for commercials that JackRabbit will air throughout the spring and summer, and for longer documentary pieces available online. Participants will also make regular appearances at races, at JackRabbit stores, and other events throughout the city. The campaign climaxes in the Hamptons Marathon on Sept 24, 2011, where JackRabbit will have multiple camera crews documenting the participants’ experience the entire weekend of the event. That is followed by a grand finale celebration of the participants’ fundraising and marathon experiences during the week of Oct 31st.

As a reward for all the effort the participants put in to training and fundraising, all participants will get to choose prizes from the prize pool. The person who raised the most money (and who also finished the race, no matter what their time) gets to pick first from the prize pool. The person who raised the next highest amount picks second, etc. If there are participants who did not finish the marathon, they pick after the finishers. We keep going around until all of the prizes are claimed. All six participants are certain to receive prizes. As the campaign progresses, we expect to secure even bigger and more interesting prizes for participants.

Ready to apply? Go to http://www.runfortherabbit.com/apply to get started.

It’s time to get motivated (I’m speaking to myself here) and [finally] focus on the 2011 NYC Marathon.  For those of you wanting to run next year (2012) and do not reserve a spot via lottery, New York Road Runners provides a manageable way to secure an automatic entry through their 9+1 program.  I listed below the upcoming 2010 “qualifying” races as well as official rules and requirements posted by the NYRR Organization.

For eligibility for guaranteed entry to the ING New York City Marathon 2012, an applicant must: 1) be a member of NYRR as of January 31, 2011, throughout the year 2011, and at the time of application to the marathon; 2) complete nine (9) NYRR-scored, qualifying races during 2011; 3) volunteer for one (1) NYRR event posted on the volunteer website (weekly races, registration/pickup, kiosk, etc.) during 2011.

• January 8: 8:00 a.m. / NYRR Fred Lebow Classic (5M)
• January 22nd: 8:00 a.m. / Manhattan Half-Marathon
• February 1st: 10:30 a.m. / NYRR Empire State Building Run-Up (does not count as a NYRR qualifying run but looks pretty damn fun/difficult!)
• February 6th: 8:00 a.m. / NYRR Gridiron (4M)
• February 26th: 8:00 a.m. / NYRR Al Gordon Classic (4M)
• March 6th: 9:00 a.m. / Coogan’s Salsa, Blues, and Shamrocks 5K
• March 20th: Time TBD / NYC Half-Marathon
• March 27th: Time TBD / New York Colon Cancer Challenge
• April 3rd: 8:00 a.m. / More® Magazine | Fitness® Magazine Women’s Half-Marathon (Women Only)

run on now!

Although it certainly doesn’t feel like it these days, summer is just around the corner (alright Al Gore, we finally believe you!).  What else is quickly approaching…? NYC Marathon training.  Heat, humidity and longer miles make for the worst possible combination…unless you’re someone that looks good working a heavy sweat (don’t count me as part of this population).  The best way for me to maintain my endurance sans dehydration is by using an electrolyte replacement drink.  There are a million out on the market these days so choose wisely – I try to avoid the ones high in sugar and artificial flavoring.

My favorite that I’ve found so far is the lemon-lime HEED powder (also available in strawberry, melon – disgusting, mandarin orange and plain).  So subtle in taste, this all-complex carbohydrate formula is free of citric acid – most sport drinks rely on simple sugar as the carb source, limiting the number of calories that can be efficiently sourced for energy.  The  powder includes a full-spectrum of minerals to buffer lactic acid and stabilize blood glucose levels.  Basically for me, this chemistry smorgasboard translates into being able to better maintain my min/mile pace while avoiding major leg cramps.  As if I would ignore all of my gluten free athletes, the formula is also gluten and MSG free, vegan friendly plus Kosher certified – Mazel Tov!

So a girl walks into a bar…no, this isn’t that same joke.

Actually, this girl is me and the bar is more of a sushi (phenomenal, might I add) restaurant – but you get the point.

…so at this restaurant slash bar I learn that the bartender’s day job (they all seem to have one) is actually running the East Coast ops for Give Your Sole, a non profit group committed to providing moderately used running sneakers to men, women and children.  It’s a great concept right? How many old pairs do you have lying around that you never use, but can’t bring yourself to throw away.  According to Give Your Sole, statistics show that only 1 in 100 shoes get recycled with the rest ending up in landfills.  This bartender, along with his Cali based buddy, founded the non profit as a way to distribute shoes among local charities and organizations using post race footwear donations.

Sure, be greedy with your Christian Louboutins – hoard them all you like…but give your sneaker soul and organize a donation via their website www.giveyoursole.com

• Start Time: 7:30 AM
• Temp: 53 degrees
• Finishers: 11,494
• Male Winner: Peter Kamais of Kenya in 59:53 (honestly, WHAT do these Kenyans eat?!)
• Female Winner: Mara Yamauchi of Great Britain in 1:09
• Number of Gatorade fuel cups I set up at 5:00 AM: 3,359 (roughly…)

Anyone who was in Manhattan this weekend will be able to relate to the absurdly nice weather we had – perfect for all things New York.  Best of all, this weather summoned the running gods to create the perfect Sunday race morning.

Having opted out of the NYC Half Marathon this year, I decided the best way to watch the race was as a volunteer for the mile 5 fuel station.  Not realizing that this was the most labor intensive post (note to self, sign up for the Course Marshal position next time), I came full force to 110th Street at 5:00 AM to set up tables among tables among tables…of cups – all filled with a heavy concentrate Gatorade/water formula.  Shortly after the starting gun runners sped by – everyone from the American record holder to a Biggest Loser contestant (remember this when you say you can’t run).  Less than two hours later, the race past our post like a tornado – leaving behind thousands of empty cups crushed across the north side of Central Park.  Feeling like a Gatorade drenched prisoner picking up trash on the side of a highway, sans criminal charges of course, I channeled my inner Mother Earth to help rake everything up.

Although I didn’t run this morning, spending the few hours on the other side of the starting line was a different kind of healthy living fulfillment – one we should all try once and a while.  As a spectator you experience the race in a different way and feel inspired by helping so many runners (yes, I occasionally use touchy feel-y words such as inspiring…I blame it on the weather).

Takeaways from today: say thank you to the volunteers during my race. think of that really old guy I saw jogging when I feel like I can’t push through the next mile. become a Kenyan…STAT!

When I run outside these days it seems like (…and I know that this sounds paranoid) everyone is shaking their heads in disapproval – seriously, doormen, mothers, even the crazy man on the street looks at me like I’m stupid for going out.  Obviously the sub 20 degree weather makes it seem like I’m just asking to catch a cold, but Runners World recently published an article that made me feel a little more sane.

Although you shouldn’t take any publication as Gospel (except for The Fit Post, duh) I feel a little better after reading Runners World’s excerpt on how exercising in the cold weather actually STRENGTHENS your heart, quadriceps, lymphocytes and neutrophils (i.e. immune system).  These last two immune cells protect the body from infectious bacteria and viruses.  The University of South Carolina reports that people who exercise have 20% fewer colds than those that are sedentary.  However, and here is where the fine print comes in, strenuous workouts or heavy training 75 minutes or longer can potentially have the opposite effect (supposedly 90 minutes+ leads to a temporary downturn in immunity with carb stores dropping = the body’s system becomes vulnerable and exposed). 

This doesn’t mean that freezing temps make the best or worst running conditions – just take some caution when exercising in extreme bouts of weather and you may actually benefit from the results.  Have a carbohydrate rich drink before, during and after your run to slow the rise of stress hormones and reduce the risk of offsetting negative immune responses.  Experts believe fluids are the fastest delivery system for carbs so make sure to wash down any post run bagel or banana with some H2O.  Also, taper your training before a race to let your body repair any damaged muscle-tissue (your body will do this OVER fighting an infection if it has to choose between the two so you want to start race day on a full system).

Moral of the story: if you get to call in tomorrow for a snow day (please God, let this be me) boost your immune system with an outdoor run.

Last night after a mindless day at work…rushing home to walk our new puppy…cleaning up the apartment and paying the bills (wow, is this my life now?!) the thought of a cold run outside was far from my mind.   Thankfully, my running partner made sure to keep us on track (despite my best efforts to lure her with dinner and wine instead). 

In lieu of our normal route on the West Side Highway and sometimes through Central Park, we decided to completely overhaul our workout and run down the Bowery to the Manhattan Bridge…across to Brooklyn and then run back through Chinatown – roundtrip: 4.6 miles.  Aside from having to dodge tiny Asian women shuffling along on Canal Street, this was a great change in pace and routine.  Crossing the bridge was the best part because we had a phenomenal view to look at in both directions, plus the pedestrian path is separate from the train and car traffic so you feel completely safe (other than the fear of falling into the DIRTY Hudson River).  Most importantly, we switched up our routine to force our brain to work harder instead of passively predicting every next move. 

Next up: run down the West Side Highway and cross all three bridges, Brooklyn, Manhattan and Williamsburg with finish line on the FDR Drive.  However, this will require a warm sunny morning and some serious post run brunch to keep me focused.

This Saturday I ran a 5 mile race in Central Park in sub 20 degree weather (at the time it sounded like a good idea).  I couldn’t add enough layers of spandex to stop the wind from cutting through to my skin.   Even more ground breaking than the freezing cold was watching New Yorkers pack together (picture March of The Penguins style) before the start of the race to share warmth…wait, let me clarify – New Yorkers VOLUNTARILY exposed their VULNERABILITY and huddled up against complete STRANGERS – we were about ten seconds away from holding hands and singing Kumbaya.

Aside from the shared heat of my neighbors, I was grateful to have my neck gaiter to pull up over my face for extra warmth.  SUGOI’s MidZero Thermal Tube ($18) worked perfectly to wick the sweat away from my skin while I ran plus was light and stretchy enough to stay in place.   Considering that running brings its fair share of chafing problems (and all in the wrong places I might add), it was nice to have a soft fleece lining in the tube for extra comfort.  Some people were wearing more aggressive face masks (Ninja-esque) but I thought that having a neck gaiter was perfect for keeping warm but also not feeling too restricted or claustrophobic (there was one person wearing a SARS mask but that’s a whole other story…)

So many people tell me that they “can’t” run.  Even people who don’t have legs find a way to log the distance (seriously, Google: Flex Foot Cheetah) so there must be a way to make it work for everyone.  One guy even voluntarily cut off his own foot to stop the pain that was getting in the way of his running (seriously, Google: Tom White Life & Limb).  Basically my point is, if the biggest obstacle keeping you from running is a bag of potato chips and a plush leather couch…seriously, then find another excuse.

There are lots of basic intro training guides online but the ‘Couch-to-5K’ plan at http://www.coolrunning.com/engine/2/2_3/181.shtml is a great manageable start, not to mention the name says it all.  This is more of a walking/jogging program to introduce people how to endure a 3 mile or 5K distance.  Focus on a gradual start to avoid injury and stick to this 20-30 min plan three times a week.

…besides, sitting on the couch was SO 2009.

I think everyone is already fully aware of my obsession with the Chia seed (see October 8 post) but let’s face it, this is too good to only talk about once.  Although they’re great to use in baking and smoothie recipes, the easiest way to get my fill is through Chia energy bars (chocolate flavored of course). 

Greens+ makes an Omega 3 Chia Energy Bar which is my absolute favorite pre-run snack (usually eat 45 minutes before heading out).  Omega 3 Chia fiber is said to slow the absorbtion of sugar into the bloodstream, binding it to toxins in the digestive system to eliminate as waste (sounds too good to be true…).  Regardless of what kind of magic Greens+ claims to put into their bars, I have to admit that I log my best (read as fastest and strongest) runs after my daily fill.  The Chia seed, absorbing ten times its weight in water, also helps to keep me well hydrated on longer runs.  One note of warning – check your teeth after eating a bar - the seeds stick to EVERYTHING…and you never know who  you’ll RUN into.

I knew when I received my confirmation email for the Brooklyn Bridge Boot Camp that I was in for a tough morning:

“You are confirmed for the 9am Saturday 60 minute class.  Cheers, I look forward to KICKING YOUR BUTT!”

…and kick my butt (plus every other muscle) she did.  Ariane Hundt, Personal Trainer and Nutritionist, trains her clients military style (imagine workout Barbie with a German accent) across the Brooklyn Bridge and back – 2.2 miles of interval sprints, stair climbs, squats, plies, lunges and upper body exercises using resistance bands (my triceps and traps are killing me today!)  plus the structure of the bridge.  I barely got a second to enjoy the view and fresh air as Ariane yelled over the noise of the traffic to ‘make it shake’ (your legs that is) during our chair sits against the middle tower wall.

I doubt the original engineers of the Brooklyn Bridge anticipated that their 5,989 feet of suspension would be infested with spandex clad yuppies.  Having scaled back my exercise considerably in the past two months, I was definitely feeling the burn in the 60 minutes…but felt a little better seeing class regulars (even the men) also collapse after our repeated reps of push ups and firecracker jumping jacks.  What I loved about the class was that it was dynamic and interesting, keeping us on our toes (literally) as to what the next hellish exercise would be.  Ariane’s warm German accent (is that an oxymoron?) was encouraging and motivating yet still challenging enough to push me to my max.

I’ll definitely be going back to get my butt kicked…that is if I can ever stand back up again.

http://www.brooklynbridgebootcamp.com/

On Tuesday I channeled my inner scientist and attended Daniel Lieberman’s lecture on The Biology of Marathon Running. 

Lieberman, Professor of Human Evolutionary Biology at Harvard University, provided an informal hour-long discussion on how our bodies are BUILT for long distance running.  Anatomical features allow us to compete for limited resources using speed and endurance, even under extreme environmental conditions that would quickly exhaust and/or kill most other mammals.  I know that in present-day this doesn’t seem as relevant…we can stand in line at Shake Shack (ugh, sometimes for 45+ minutes) to order a burger instead of having to run down wild beasts in the Serengeti.  However, our Human ancestors didn’t have such a convenient lifestyle and therefore adapted for survival.  As a result, we now possess the following traits which ultimately make us natural and more efficient long distance runners:

• The springy ligaments in our legs and feet (Achilles tendon, IT band and arch of foot for example) allow us to store and then release energy on each down/up step – other mammals either have shorter, more poorly developed variations of these tendons or none at all.
• Things such as our big butts (the junk in the trunk), a narrow waist and mobile torso help to stabilize us while we’re running on two feet (vs. other mammals who need 4).
• Humans are sans fur (well, I know some people where I would argue that this doesn’t apply) with widely dispersed sweat glands to regulate our temperature, even in extreme heats – notice dogs need to pant heavily to sweat. 

Essentially, we are an efficient machine equipped for long distance running.  Although things like asphalt and pavement change the equation a bit in terms of what kind of impact running has on our body, we’re still a top performer in the endurance category.  A cheetah will certainly out sprint us, but if we were to race the fast cat in a 26.2 mile marathon or 100 mile ultra…she’d eat our dust.

Sure, running is great for the exercise and feel good endorphins…but how about the gadgets?! Thankfully with this sport, the overall cost of participating is much less expensive than being a ski bunny at Vail.  However, there are definitely a few things worth splurging for - i.e. the Garmin Forerunner 405 watch ($349.99 with HR monitor).

The Forerunner 405 (there is a newer model that I haven’t tried yet) is a GPS enabled sport watch that tracks your training, wirelessly syncs data to your computer and lets you run with a virtual partner.  This watch is a serious gadget…actually ‘gadget’ doesn’t begin to justify it…this watch is a serious piece of EQUIPMENT that monitors your time, distance, pace, calories as well as heart rate (when worn with the HR monitor).  If you’re competitive, and most likely you are if you’re a runner, you can race against a virtual partner, your previous logged training runs or even another Garmin Forerunner user (I know, this last one is for the major geeks).

Compared to old school running watches, the Forerunner is sleek and much more manageable in size.  My one complaint, and something I have heard from just about every user, is that when it gets really wet the watch starts to erradicly change screens and settings (be careful you heavy sweaters). 

It’s definitely a lot of extra gear to tote around (HR strap, watch, power cord for charging), but it has made me a much more ‘conscious’ runner (read as ‘efficient’)  Sometimes it’s great to just go out for a run and not think about splits and distance, but after a really hard run it’s helpful to look back at my performance stats plus what kinds of hills I tackled or where I slowed down.  Expensive…yes. Worth it…hell yeah. 

*also has bike mode if you are a triathlete or cycalist