Bo and I had aggressive plans this morning.

• Wake up by 6am
• Run 6.3 miles to the center of Prospect Park, by way of the Manhattan Bridge
• Run the 4 mile NYRR race in Prospect Park
• Take the subway back to Manhattan in time for me to head to see my cousin in New Jersey

When the alarm went off at 5:55 this morning neither of us were ready to get up. Even though we’d gone to sleep at 10:30, we were still exhausted and our bodies were craving more sleep. Due to our busy work schedules we don’t have the opportunity to sleep in during the week and therefore feel it’s healthiest to listen to our bodies during the weekend.  It didn’t help that when our alarm went off we could already hear the howling wind that was blowing through Manhattan. When we saw that it was only 30 degrees, felt like 27, and the wind guests were 22 miles per hour, we decided to bag the race. Oh well, that’s $34 which will go to a good cause, by way of NYRR.

Instead, I woke up 2 hours later, ready to conquer ten miles on the treadmill. Don’t get me wrong. I love running outside in Manhattan each weekend but there are some things I only do if I’m running a race. Running in crazy, gusty wind is one of those things. Therefore, I enjoyed an open faced peanut butter and jelly sandwich and a cup of coffee before heading to the gym.

Some people cringe at the thought of running even a few miles on the treadmill. Therefore, I figured I’d share with you all a few of my tips to making a long treadmill run bearable.

1. Bring your own water bottle and ensure that you have a towel large enough to cover the treadmill screen.
2. Dress for the gym, not outside. Today I really wished I was wearing shorts and a tank during my run instead of crop pants and a technical t-shirt. I was sweating bullets and the crowded gym was a bit more hot and humid than it is when it’s nice and empty.
3. Bring your own water bottle and fuel so you can treat it like a race. I sipped water every two miles and enjoyed a few Honey Stingers at mile 6, similar to what I’d do during a race.
4. If possible, position yourself in front of a television. Watching two episodes of Law & Order made the time fly by this morning. If your gym or home treadmill aren’t set up near a television, bring your favorite playlist and jam out.
5. Switch it up! It seems more bearable to think of it in little parts. Therefore, I ran 4 miles on one treadmill, moved down three treadmills for the next 4 miles, and moved upstairs for the final 2 miles. I didn’t waste time during my treadmill swap either. This is a time to log the miles, not dilly dally around the gym.
6. Rarely log long runs on the treadmill. This will keep it fresh and more like a unique situation than a dreadful habit. This is my first treadmill long run this training season and I think that made it far more tolerable.

 What are your tips for treadmill running or do you avoid it entirely?

But, it’s Friday evening and I’m now perfectly situated on my couch in the most comfortable of clothes and have indulged in my weekly manicure.

Therefore, instead of a Friday Facetime, I thought I’d share with you all A Day in My Life, inspired by Katy’s post last week.

5:15 Alarm goes off the first time

5:30 Alarm goes off second and final time

5:45 Catch up on Google Reader and news for a few minutes before getting dressed for the gym.

6:00 Jog to the gym, cursing myself for spending those 10 minutes on the computer

6:05 Apologize to trainer for being late, enjoy an hour of sweating with Lauren, my personal trainer

7:10 Arrive back home and quickly dash to our second bathroom where I shower and get ready for the day (shower, blow dry hair, apply makeup, etc). Give Bo a quick kiss goodbye as he’ll leave while I’m in the shower.

7: 35 Choose today’s outfit, while reviewing the day’s calendar so I know whether to dress for meetings or just a day at my desk.

7:50 Jump on the 6 train uptown to 51st Street stop

8:05 Arrive at my desk

8:15 While computer is booting up, make my breakfast (oats, chia seeds, bananas, and hot water) in our mini kitchen area

8:20-8:30 Interact on Twitter, check personal email, and catch up on the Beauty headlines while eating breakfast.

8:30-1:00 Spend the morning responding to work emails, preparing for a client meeting, and providing feedback to our marketing team for the Fall ‘12 initiative plans

1:00 Head to Toasties with co-workers to grab my daily salad and enjoy the few minutes of fresh air while we laugh about the day’s craziness

1:15 Catch up with co-workers while enjoying lunch at our small table between our cubicles. It feels good to swivel my chair away from my computer and work emails, even if only for a few minutes.

1:30-6:00 Spend the next few hours the same as the morning: meetings, phone calls, meetings, emails, etc.

6:15 Convince myself that my muscles will thank me after yoga

6:30-7:15 I spent 45 minutes working out the stress kinks and focus on how thankful I am to have an Equinox with a block of my office and four blocks of my home. There’s a reason I have the full access pass.

7:30 Take the subway home since it’s before 9pm (I’m trying to limit cab rides to post 9pm on weekdays)

7:45 Walk through the front door feeling relaxed but exhausted and realize that I still need to make dinner. Cutting back on Seamless Web has meant that I don’t feel quite so guilty about my weekly manicures.

7:50-8:10 Catch up with my mom and dad on the phone while I boil pasta and heat the sauce in our fridge. Make a small side salad for some extra greens and microwave a veggie burger as protein. Combine crumbled veggie burger, drained pasta, and heated sauce for a quick and easy meal.

8:20-8:45 Catch up on blogs while watching TV and eating dinner.

8:45-10:00 Blog, respond to blog emails and comments, interact on Twitter and Facebook

10:05 Bo walks through the door, exhausted, but still wants to catch up for a bit. He convinces me to watch an episode of Law & Order SVU before bed while we talk about our day and spend a few quality minutes on the couch together.

10:45 Cut our Law & Order episode off before it ends due to exhaustion. Remind myself that brushing teeth, removing makeup, and applying moisturizer aren’t a choice.

11:00 Fall asleep within seconds of my head hitting the pillow.

I headed uptown an hour early so that I could partake in Ash Wednesday services at St.Thomas Church. One common theme that I’ve heard over the years at these services is that the season isn’t necessarily about what you’re giving up or how many people know what you’re strong enough to give up for 40 days. In fact, Frank Allen, the rector at St David’s in Wayne, Pennsylvania said that he often gained more by choosing to focus on something during these days. Since then, I’ve done my best to take a similar attitude. Even if I choose something to refrain from during Lent, such as this year’s processed sweets, I try to take it a step further by spending at least five to ten minutes each day focusing on something.

Last year, I focused on patience, much to my mother’s pleasure. This year, I chose something that is even more important for me: gratitude. I find that I often move so quickly, both in my personal life and work life, that I forget all the amazing things in my life each day. Therefore, each day I am writing a hand written note thank you note to someone showing them appreciation for everything they do each day, near or far. Even though today was only my second thank you note, the few minutes of quiet, focusing on how much they have brought to my life, has been meditation like.

I challenge you to give it a try. Take five minutes and write someone a good old fashion thank you note.

Question: Do you participate in Lent? What are you giving up or focusing on this year? 

Hey guys!

My name is Meghann, from Meals and Miles, and I’m here to talk about burning out. Yes, the elusive ‘burnt out’ feeling towards racing and/or running. Trust me, we’ve all been there before and I’m here to tell you that it’s ok to take a break. In fact, I highly recommend it!

In 2009 and 2010 I went a little racing crazy. Over the course of two years I ran 5 marathons, 1 ultra-marathon, 3 half marathons, and several other race distances. I trained hard, shaved several minutes off of my personal records, and loved every minute of it. But at the end of 2010, I realized I needed a break. My mind was fried, my body was tired, and I was just plain burnt out on racing. I knew if I wanted to keep my love for running, then I needed to take a breather. So that’s what I did.

2011 became my year of rest. I didn’t step away from racing completely, but instead I just took it easy and had fun. I cut down on my speed training, paced some friends in their big races, and didn’t worry about my own time or pace. I took a break from trying to PR and just went along for the ride. I rediscovered why I loved running and just took everything in.

In addition to stepping back from speed training, I also picked up triathlon training. My siblings and I got this crazy idea to complete a half ironman, which ended up being just what I needed. I learned to push my body in ways it had never been pushed before in both the water and on the bike. I did something I never thought I would ever do – I crossed the finish line of a half ironman with the biggest smile on my face.

After training for my half ironman, I realized I was ready to start training for marathons again. My legs and mind were both antsy for new PRs. The break served its purpose well. That burnt out feeling? Gone.

Getting back to speed was something I knew wasn’t going to happen overnight. I started from scratch with a new training plan and took it one run at a time. When my speed wasn’t where I remembered it being the year before, I tried not to let it get to me. Instead I stayed positive and reminded myself that we all have to start somewhere.

Slowly, but surely, the speed returned. My legs found their place and came back stronger than ever. In fact, two weeks ago I shaved a full 7 minutes off of my half marathon PR and that’s only the beginning. I’ve got plans – big plans.

So take my advice, if you’re feeling burnt out on running or races, do not be afraid to take a break. It’s good for the body and mind. Who knows, you might just return faster than ever with fresh legs and a fresh attitude.

Question: Have you ever suffered from burn out? What do you do to avoid it?

I’m looking forward to one exploring the back road of Massachusetts as I’ve seen very little of the state outside of Harvard Square. If only the elevation climbs didn’t have me scared shitless and intimidated.

Good thing my fellow team Off Balance teammates are rock stars and will certainly motivate me to bust my butt in training these next 84 days! It doesn’t hurt that our friends at New Balance believe enough in us to sponsor us for the big event.  We can’t let them down, now can we?

(awesome graphic created by Liz)

Our team includes:

1. Anne of Fannetastic Food
2. Sarah of SarahFit.com
3. Patricia of Run Foodie Run
4. Tina of Carrots ‘N Cake
5. Me
6. Bridget of Yogurt and Berries
7. Liz from On Tap for Today
8. Theodora of Losing Weight in the City, whose shirt is proof that Patriots and Giants fans can peacefully coexist… in a photo collage, at least.
9. Gretchen of Honey, I Shrunk the Gretchen!
10. Monica of Run Eat Repeat
11. Ali of Food Fitness Fashion
12. Melissa of Fitness NYC

As someone who still considers myself a new runner who is anything but fast, it’s exciting to be chosen to be on a team with the likes of a You Tube workout queen, speedy red head, and lots of banana lovers. Who knows, maybe during the weekend I’ll learn a thing or two from these amazing ladies!

I’ve already asked Chrissy, my relay loving guest blogger from last week, to do a part two about training for relay races. As of now, I know very little except the following:

• Squeeze in at least one 2 a day runs in the weeks leading up to the relay.
• Come to terms with the fact that you’ll be living in a van, squashed between other women, for 24 hours.

Until then, I’m going to start doing 2 a day run workouts next week and will share my training plan with you once it’s finalized.

If you’re interested in forming your own team, Reach the Beach is already 80% full so you better act quickly! Check out their website because registration is filling up fast!  Entry fee is around $1200 for a team of 12 but the memories will be priceless! Charity options are also available for those interested in reaching the beach for a cause.

That’s all I know. This is truly a first for me so I’m hoping you, my readers, can help me out with your tips and tricks.

*Thank you New Balance and Reach the Beach for this awesome opportunity!

As Ashley and our friends know, I don’t usually rave about restaurants as I’m generally hyper-critical when it comes to food.  It is for this reason that my review of Kibo is all the more meaningful. 

On Saturday night, Ashley, Robin, Alison, and I decided to try the new Japanese steak house that’s just around the corner from our apartment.

Kibo opened in the former location of Japonais New York which was never able to attain the success of the original Chicago location.  Kibo is owned by the BR Guest Hospitality Group with a menu designed by “The Chef of the Century” Joel Robuchon.

We arrived on time for our 9PM reservation and were told that our table would be ready shortly.  Thus, we walked over to the bar to peruse the drink menu.  Ashley and Alison ordered a Lotus Blossom (Pearl Cucumber, Raspberry Sake and Rose Water) which they both loved and proceeded to drink several over the course of the evening. 

I ordered a Tiger Bite (Yamazaki 12-Year Whiskey, White Peach, Sixpoint Bengali Tiger IPA) which I found interesting, but it wasn’t my favorite drink.  The bar tender was kind enough to swap it out for a martini without charging me for a second drink.

We were then guided to our table and began studying the dinner menu.  It is divided into the following sections: Appetizers, Sushi, Robata Grill (more on this later), Main Plates, Noodles, and Rice. 

We decided to order two appetizers (Curried Cauliflower & Chicken Dumplings), a Kibo maki, and two items from the Robata Grill (Wagyu Ribeye & Oysters).  Everything was beyond delicious.  The wagyu beef was a real stand out as well as the Kibo maki (shrimp, spicy hamachi, romaine, and walnut-tamarind).

After finishing the apps, we looked at the menu again with an eye towards the main courses.  Ashley and Alison decided to go for the sushi platter for two while Robin and I split the Skirt Steak. Their sushi platter included two of the chef’s favorite rolls, 8 pieces of sushi, 8 pieces of nigiri, and a neon blue light to spice up the presentation. The one special roll was especially unique, complete with kiwi, salmon, avocado, and apple. The sweetness was balanced perfectly and one of our favorite tastes at Kibo.

We also ordered a Chicken Dango Ramen for the table as the ladies had never had “real” handmade Ramen noodles. 

The food and service was all phenomenal.  In addition, the interior redesign which took place when the new owners took over has made the space feel more filled. They broke the space up very well which means that on a weeknight, if the restaurant isn’t at 100% capacity, you can barely tell.

Other than the first drink that I didn’t care for, I have no complaints or criticisms about the food. I’m sure we’ll be frequenting Kibo often and hope more people will do the same.

The past few weekends have consisted of a bit more late nights out, cocktails, and fun than normal.

Last night was no exception to the trend, including a delicious two hour dinner, fancy cocktails,and a bed time far past 2am.

Even though the parties have been going non stop since the holidays, I’ve actually lost weight, improved my running, and feel healthier overall. Don’t get me wrong, this post isn’t necessarily advocating 4am dance parties, cocktails, and nights out on the town. What I am trying to do, is share some of what I’ve learned, so that you too can live up the best time of your life and not have to buy a new wardrobe due to weight gain.

1. Make your weekdays even better: Do your best to fit in your workouts Monday through Friday. If you find it’s difficult to find motivation, invite your friends to join you for an evening yoga session,a run, or your other favorite workout. Since the holidays, I’ve also made it my goal to enjoy one day with double workouts, whether that means running in the morning and doing yoga at night or running with Lululemon run club in the evening after a personal training session. This extra bit of movement, versus normal, has really helped my mood and gives me something to look forward to during the week. To prevent over training, I ensure that my evening session is a recovery.

2. Write it down: Monday through Friday afternoon, I track everything that eat. This helps me keep my food intake in check. Since I joined Weight Watchers almost six years ago, I’ve always weighed in on Fridays. This allows me to enjoy the weekends with friends and Bo without stressing. Writing my food down has helped me turn a blind eye to office treats as well. Having a food journal can also help me analyze meals and stay in touch with which ones satiate me more so I can improve my meal choices, ensuring that the calories fuel me in the best way possible.

3. Protein: After years of reading about protein’s benefits, I finally listened to my personal trainer and started bulking up my meals with protein. For me, it needs to be easy and tasty or I won’t keep up with it. Therefore, things like protein shakes don’t work as the half mixed, chalky taste doesn’t do it for me at the office. A few of my additions/swaps are below:

• My oatmeal breakfasts now include either 1/2 scoop protein powder, chia seeds, or flax seeds.
• My salad includes two healthy proteins versus one.
• My afternoon snack is now Chobani yogurt, fruit, and 1/4 cup of cereal or apple and either almonds or cheese stick.

4. Get back on track faster: Historically, Friday night through Sunday night were my “free days” during which I enjoyed, in moderation, what I wanted. Now, even if Saturday night’s fun doesn’t end until 4am Sunday morning, I do my best to get back on track Sunday versus continuing the indulgence on the sofa. For example, this morning we all craved an indulgent brunch which came in the form of healthy challah French toast (using egg whites, skim milk, etc) instead of a bottomless brunch.

I also try to squeeze in some type of workout the day after a late night just to get my body moving. Today I squeezed in a quick hour workout, including a 5k run and elliptical session which was the perfect mix of sweating and catching up over magazines. Knowing that I had the rest of the day to enjoy the couch, Grey’s Anatomy, and my friends made me push myself even harder at the gym so I could finish quicker.

Tell me: How do you find moderation?

This post could have many titles,

• long run fail
• reunion weekend
• long walks through the city

But instead of focusing on what I didn’t do we’ll focus on what I have done the last 24 hours. A year ago I would stressed out today, trying to figure out how I’ll make up the miles. But these days, I’ve learned that embracing life is more important than any training plans.

This weekend, two of my sorority sisters, Robin and Alison, ventured up to New York City for a good old fashioned girls weekend. In fact, I was humored and also quite relieved when they said they had nothing on their weekend wish list other than to catch up, enjoy manicures and pedicures, and a few long walks.

It’s hard to believe that this picture was taken almost six years ago as it feels like yesterday that we were enjoying $2 tall boys and belting out the words to Vidalia.

Since they arrived last night, we’ve enjoyed dinner lots of wine, a delicious dinner at Barbounia, slept off the wine, walked through the city for three hours, and enjoyed blissful manicures and pedicures.

Our six mile walked allowed me to show them Gramercy, Union Square, Greenwich Village, East Village, South Street Seaport, Financial District, and Tribeca. While it wasn’t the 8 mile run that I had planned today, it was far better because I was able to spend hours catching up with these ladies.

Hope you’re embracing life today too!

Therefore, when I received an email invite to interview Nathan Adrian, an Olympic gold medalist heartthrob, I was pleased to read the phrase, “interview him from the sidelines of the pool.” But, I also worried that I would show up in work clothes and everyone else would be in their suits, making waves with Nathan.

Therefore, I emailed the team asking for clarification. Their response caused a great amount of anxiety for about 24 hours.

“Ashley, that’s a great idea. We’d love for you two to get in the pool with Nathan and do drills with him during the hour.”

You want me to wear a one piece swimsuit and attempt to follow in this guy’s wake?

The plan for the event, sponsored by the REFUEL with Chocolate Milk team, was for me and Amy to participate in Nathan’s drills while receiving coaching from he and his coach and learning more about his training and fueling habits as he prepares for the  2012 London Olympics.

I was very open and honest at the beginning, making it clear to Nathan and his coach, Nick Folker, that I had very little experience in the pool and hadn’t swam in a few months. They laughed and said that if I could run marathons I could keep up. While his confidence was a bit of an exaggeration, I was amazed with how long I lasted. We did multiple drills after the warm-up laps including kicking and pulling drills, speed, and the super tough sculling drill.

Both Nathan and his coach stressed to me the importance of reaching with my arms, as far in front of me as possible, to help propel me through the water as efficiently as possible. In addition, no surprise, but they recommended that practicing.

Nick believes that swimming could replace my recovery run during marathon training, or take place on the same day, to help loosen up my muscles and release tension. In fact, there is a forum on Runner’s World dedicated to swimming as part of cross training during marathon training. Many runners say that it helps build lung capacity, massage and loosens muscle, strengthens core muscles, and reduces injuries. 

Don’t let that smile fool you. I was panting quite hard at this point after our second round of sprints, having been lapped by both Nathan and Amy. Oh wait, did I mention that the other blogger who joined me happens to be a distance swimmer who has completed an Olympic Distance tri in 2:25 and completed a 3:46 NYC Marathon. Yes, I was out of my league.

But, Nathan and Amy were great cheerleaders and we had a blast talking about his experiences balancing college (he graduates from UC Berkley this Spring), training for the Olympics, and a personal life. In addition, he was more than willing to talk about his training plan which includes many two a day workouts which can add up to 6 hours per day and refuels with chocolate milk, in and out of the pool.

Nick, who is currently not only Nathan’s coach but also the USA Swimming Trainer and Director at UC Berkley, shared a few RECOVERY tips so that next time I won’t feel quite as exhausted after a tough workout and my body won’t feel it the next day.

• Be sure to replenish your body within 20 minutes to 2 hour recovery window with electrolytes, protein, and carbohydrates.  My favorite way to do this is though chugging chocolate milk since it has all the carbs, electorlytes, and protein my body needs.
• Exercises like yoga, and swimming are important for muscle recovery so your body can replenish energy stores and repair damaged tissues. Make sure the activity isn’t too vigorous.
• Be sure to include the following in your activity: cool down, stretch, foam roll, ice, and massage as needed.

Thanks to the REFUEL with Chocolate Milk team for this opportunity and for inspiring me to get back in the pool. Now what NYC friend is going to ensure I get back in the pool each week?

Question: Swimmer or not? If you are a swimmer what are some tips to improve? Do you use it as cross training?