11 Weeks til NYC26.2

For the next 11 weeks I’m going to recap my week of workouts to give you a peek at the highs and lows of marathon training. It’s not always pretty but appreciating the journey is an essential part of being successful.

Monday: Full Body Strength
Today I have a 5 hour dentist appointment appointment so it was a strength training day! I did 2 rounds of my favorite Tone It Up video which was 30 minutes of strength training with squats, deadlifts, planks, and single leg exercises. I also went for an evening bike ride with Al to unwind.
Tuesday: Easy Run- 5 miles, Upper Body Strength
I actually really enjoy runs before work. It just gets my day started off right. I did get tricked into thinking it was cooler than it was so I wore capris and totally regretted it. I did two rounds of my favorite upper body exercises after work.
Wednesday: Hill Repeats- 6 miles
Probably the workout that I dread the most but always feel like a badass superhero when I finish. It’s 1.5 mile warmup to the base of Cat Hill, six 400m repeats up and down (which is just about red light to red light), and then 1.5 mile cooldown. On Wednesday nights I stay in the city so this workout usually works out perfectly. It’s 1.5 miles from work to Cat Hill and 1.5 from Cat Hill to my friend Nicola’s apartment. It’s meant to be!
Thursday: Ocean Ride Spin
A spin class was today’s workout so I tried out the local LB studio Ocean Ride for a 45 minute ride. Check out my review here.
Friday: Rest
Today was supposed to be an easy run but I worked 7am-5pm and by the time I got home I was exhausted. Like I just want to lay down and sleep exhausted. So that’s what I did! So I just swapped workouts with Saturday.
Saturday: Easy Run- 3 miles
It felt amazing to sleep in since last weekend I didn’t get a chance to! I had 3 easy miles on the boardwalk and then spent the afternoon with my PIC. We went Stand Up Paddle boarding in Island Park. We paddled against the wild wind for about 40 minutes, explored the marshes for about 10 minutes, and then made it back in 10 minutes since the wind was to our backs. And then we brunched our little hearts out at Pancho’s.
Sunday: Long run- 17 miles
I was in dire need of a good long run. Last Saturday was a disaster and two weeks ago the heat and humidity were just too much. I signed up for the Three Bridges Run with the NY Flyers. Their organization and execution was on point and it was such a great event. It was still crazy humid but being in a group made all the difference. They have planned water stops along the way with water, Gatorade, and gels. We also went rogue and stopped at a water park for an extra water stop and to cool off in the sprinklers. I joined the 9:30 pace group and our pacers did an excellent job in making sure we stuck with that pace. It starts in Central Park, over to Riverside Park, down the West Side, across to the Brooklyn Bridge, over the Pulaski Bridge, and then finally over the Queensboro Bridge. If you were further in your training they went back into the park to make it a full 20 but my job was done. Overall I was so proud to have hung in there and finished the 17 miles while tackling those bridges.
Total Mileage: 31 miles
10 weeks to go to the big day. I’m running a little slower than last year but I’m still just trying to hang in there and enjoy the journey.
Are any of you training for a fall race?
Xo, Pam

Class Review- Ocean Ride


Today’s class review is a hometown studio that I’ve been wanting to try – Ocean Ride! I have been an avid SoulCycle rider for years but with my new job and commute – it hasn’t easily fit into my schedule. I can probably count on one hand the number of spin classes I’ve been to that wasn’t SoulCycle. But I have wanted to try Ocean Ride since it
opened and I finally made it.

I booked a bike in their Thursday afternoon class online with Nia (bonus is that their first class is free). It was a 4:30 class which works perfect because my train gets in at 4:15. However, I ofcourse fell asleep and my train was running a little behind so I wake up at 4:20 as we pull into the station. The studio is easy to find in the heart of town and right beside Tutti Frutti. So I tell myself to wake up and get ready to go!

I went upstairs and it is so cute. It is a large open area where they sell apparel (like Luxe & Hazel and Heroine Sport!), lockers to keep your stuff, and a fridge full of Core Water! I checked in, borrowed a lock, bought a water, and got ready! Along the hallway there is a changing room, a bathroom, and then the studio.

The studio is set up in 4 rows, around 4-5 bikes across. They are Schwinn bikes that you can use your shoes or clip in. I definitely prefer to clip in but I didn’t have my shoes – so next time! Today’s class had an arm segment so we needed to grab weights. They give you an option of 1, 2, or 3 pounds. I went with the 2# but I would definitely do 3# next time.

Nia comes in, turns off the lights, and begins her playlist. Her music includes a large variety of songs and she brings great energy and a well thought out class. She would give us RPM zones to be in so we could adjust the resistance knob accordingly. We spent time on the open road and mixed in some sprints, jumps, and hill climbs! Everything you look for in a great spin class. There was a little choreography of the upper body with some presses but it was well timed and appropriately proportioned. The arm section was what I expected with a mixture of curls, presses, and punches. It lasted for one song and then we hit the road for our final song.

After the final song we did a quick stretch on and off the bike and wiped our bikes. Voila- 45 minutes of spin was done and I felt great! I would definitely go back and take another class! I definitely got a great workout and enjoyed myself but I think I will like it even more when I didn’t just wake up and when there are more than 4 people in class. One thing I do like about Soul is that riding as a pack mentality and the energy in the room. So next time I will pick a different time slot and pack my shoes.

Thank you Ocean Ride for being a beautiful studio that provides Long Beach with a great workout. See you soon!
Xo, Pam

Recipe of the Week- Zucchini Pizza Boats


Quick easy meal for those busy week nights!

Ingredients:

  • 2 medium size zucchini
  • 3 cloves garlic
  • 2 tbs olive oil
  • 1 1/2 cups pizza sauce
  • 1 cup mozzarella cheese (modify to liking)
  • Sprinkle of seasoning: oregano, red pepper, FlavorGod Pizza, etc

1) Preheat oven to 350*. Slice zucchini in half lengthwise, and then half width wise. Triangle out the middle – leaving a scooped out shell. Brush one tablespoon of olive onto zucchini quarters and place into oven.

2) Meanwhile, cube the zucchini you cut out. On the stove, sauté 1 tbs of oil, garlic, and cubed zucchini until soft. Add pizza sauce to pan.

3) Remove zucchini quarters from oven, scoop filling into the zucchini, top with cheese, sprinkle on seasoning, and cook another 10-12 minutes.

Enjoy!
Xo, Pam

Workout Wednesday: Booty Work

This week’s workout is sure to get those glutes firing! We put together 5 moves to work all 3 of your glute muscles. Did you know your “glutes” are comprised of 3 muscles? You have the gluteus maximus, gluteus medius, and gluteus minimus; all of these work to extend, abduct, and externally rotate your hip.

But beach season isn’t quite over yet! It’s time for a little booty work. For this workout, all you need is a yoga mat and a resistance band or loop.

Perform each exercise for 20 reps (or 20x each side). Try for 2-3 rounds 🙂

1. Sumo Squats

Start with feet just wider than shoulder width apart, toes pointed out slightly. Bend at the knees and hips, making sure your knees don’t go past your toes. Focus on pushing your knees out as you return to standing.

2. Curtsey Lunges
Begin with feet hip width apart. Cross one leg back and behind the front leg, bending both knees. Be sure to keep your weight in the heel of your front foot, then push yourself up and back to the starting position.

3. Kickbacks
Begin standing with your weight shifted to one side (but careful not to lock out your knee). Keeping the other leg straight, lift it diagonally back, squeezing your glutes. As you lift, maintain a tall posture and avoid leaning to the other side.

4. Banded Bridges
Place your resistance band up over both knees and lay down on your mat with your feet hip width apart.. Pressing the heels down to the mat, lift hips up and squeeze the glutes. As your lift, push your knees out against the resistance band (don’t let it push you in). Lower hips back to the mat.

5. Clamshells
Laying on the mat with the resistance over the knees, bring your feet together. Push the knees apart, then keep it controlled as you bring them back together (don’t let the band pull them in).

 

Share your Workout Wednesday with us! Tag us on Instagram @burpeesandbordeaux 🙂 Have a fabulous day!

xxoo,
Louise

Workout Wednesday: Circuit Style

I love working out with friends. This past weekend I had a girl’s weekend with my #tiusquad and it involved as many activities as I could with the heat and humidity. Don’t worry- I made sure to balance it out with lifetime movies and a game night! On Sunday we took our workout to the side yard. It was quick, effective, and hit all of the major muscles. Here it is for all of you!
We did 60 seconds for each exercise, 2 rounds of each circuit. It took just about 30 minutes to complete!
Circuit 1:

  • Battle Ropes Alternating Waves
  • Lunges
  • Jump Squats
  • Low Plank

Circuit 2:

  • Battle Ropes In Out
  • Lateral Lunges
  • Monster Walk
  • Star Abs

Circuit 3:

  • Battle Ropes Russian Twists
  • Wall Sit
  • Burpees
  • Single Leg RDL

Enjoy!
Xo, Pam

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Race Recap: TD Beach to Beacon 2016

For my annual trip to Maine, I adventured to Cape IMG_3249Elizabeth to run the Beach to Beacon 10K race with my friends. This is my second time doing the race and it is definitely one of my favorites to run! It is really beautiful up there- especially in the summer. And starting my Saturday with 6.2 miles of rolling hills really wakes you up! Let’s rewind to a few months ago where I sat anxiously by my computer at 7am to register for this race (which sold out in less than 4 minutes). After seeing that “Congratulations” notification, I was pumped to be returning to Maine to run again. The race itself is very organized considering there are several thousand runners flocking to this small, coastal town.

Friday evening, my grad school BFF, Kim, and I headed to Cape Elizabeth HS for packet pickup and the race expo. Numbers and t-shirts were easy to grab so we wandered around looking at different vendors at the expo. We received free gift cards, entered raffles, snagged some bananas, and had an opportunity to shop around. What a great experience!

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5:30AM on Saturday, my alarm is buzzing and it’s time to get going! Lucky for us, Kim’s parents literally live next to the finish line so we head over there, snap a few pre-race pictures and hitch a ride to Cape Elizabeth HS where shuttle buses will take you to the
start line. Because this is a point-to-point race, the busing, bag check, and organization are clutch (this race has nailed it). 7:30AM we arrived to the starting line where there are refreshments (water, Gatorade) and long porta-potty lines (classic). Herding into the corral is the most challenging part because there are so many people!

A few minutes after 8AM and we are off! My goal for this race was just to finish strong and preferably under an hour since this is my triumphant return to the running world. The course begins near Crescent Beach State Park and winds its way north. As you cruise along the rolling hills, there is an energy about this race. There is never a moment without a crowd to cheer you on! Around Mile 3, two firetrucks proudly display the American flag which you get to run underneath. Each mile marker has a water station and tons of volunteers helping runners. As you approach Mile 5, the ocean comes into view just before you tackle the biggest hills on the course. Mile 5.5 is where Kim’s family stands at the end of the street, waiting for us to high five as we run by 🙂 The crowd keeps growing as you head towards a finish line which seems like it will never come. The course twists and turns into Fort Williams Park and then BAM! Your finish line is in sight with the beautiful Portland Headlight just behind it.

Something you don’t know until you’ve done this race- the biggest hill is after the finish line. And it sucks. After running 6.2 miles, you head up a hill in the park where water, food, and massages await you. But that hill still sucks. My friends and I set our designated meeting spot at the top of said hill then headed to grab waters, bagels, bananas, and fresh Maine blueberries.

Success all around! Everyone finished strong and I came in with a time of 59:19 🙂 Nothing like that painful PR of 54:06 last year, but an enjoyable race. I highly recommend you guys signing up for this one. I’ll see you next August!

❤ Louise

PS: We also may have found a race photographer on our walk back to Kim’s house…

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Summer Streets & Citi Bikes 

Last summer I missed out on Summer Streets and I was so bummed out about it. This year I knew it was on my summer to do list so when my coworker asked if I wanted to join her I said yes!

In case you haven’t heard of it, Summer Streets is when NYC closes down Park Avenue from 72nd St all the way down to the Brooklyn Bridge from 7am to 1 pm. Along the way they have rest stops that include water fountains, vendors, and activities. The best water stop was definitely downtown in which there was a gigantic water slide, tiki huts, and swings! Sadly- I had to grab a coconut water and keep on trucking because I was only 4 miles into my 12 mile run. Other highlights for me were the Nuun shots, endless water, and live entertainment. For the non runners there were roller blade rentals, bike tune ups, yoga, martial arts and more!
I really loved Summer Streets. It was so much fun to run along Park Ave and get a different view of NYC. I will say it is ESSENTIAL that you get there early if you want to do a long run. When we started at 7:30am, the streets were pretty clear but by 8:30 they had definitely gotten busier. By 11:30 it was packed!!!! I was trying to make a train out of Penn from 93rd and 1st so I hopped on a Citi bike and made my way over to Park Ave. By this time all of the families were out and tons of runners and bikers. It was a little stressful because I was in a hurry but I still would have enjoyed it if I was out for a casual ride.

PS. Biking in the city is one of the scariest things I have ever done. I would not recommend doing it unless you A) have a helmet (which I did not) B) only rode on streets with a clear, designated bike lane (ha) or in a park or C) wanted to play a little game of cross your fingers and hope for the best. I obeyed all of the traffic laws but it never fails that there is construction or a taxi parked in the bike lane or no bike lane at all. I ended up getting off and walking my bike once I was near Penn and realized I wasn’t going to make the train. I’m just happy I live to tell the tale of my one and only experience of Citi biking.

Did any of you run Summer Streets? Any tales of riding a bike in NYC?

Fitness Friday: Photo Finishes

Let’s talk about race photos. You either love them or you hate them. I am still deciding. I get excited a day or two after a race when there’s an email saying, “your race photos are ready!” But clearly I was not ready for the camera. While they are a great memory from your race, they’re not always the best shots. All my running friends out there know they have some pretty bad pictures. Take these as an example…

When you see the cameraman, things are a little different. Suddenly you perk up. Oh I love running. Running is wonderful! And you get excited- like arms flailing excited. Hands in the air, giving 2 thumbs up, and a big this-doesn’t-hurt-smile.

Don’t be shy, your friends do it, too!

It’s the ones where you don’t see the cameraman that you need to be careful. Those candid shots will get you! You are focused. An athlete concentrated on making it to the finish line and the seconds are ticking by. Sometimes things get can a little ugly.

Now, finish line photos are a whole different ballgame. You know someone is taking your picture. Somewhere… The race is over and there is water straight ahead. You are happy and relieved and tired and sweaty. Smile, you’re done!

There are the good…

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the bad…

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and the UGLY.

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OMG. THAT PICTURE. My posture… my face… PR’s hurt.

It haunts me. This photo is by far the roughest looking thing I have ever seen. And I just shared it with all of you! That, my friends, is what a PR looks like (a.k.a. death). Which brings me to my point. Since the Beach2Beacon 2015, I have set out on a quest to redeem myself in my race photos. All the pictures above were taken during races I did over the past year. It has been my mission to take a good finish line photo to make up for all the bad ones.

Tomorrow is the 1 year anniversary of this picture and the opportunity for the ultimate redemption! Stay tuned for my Beach 2 Beacon 2016 race recap next week- complete with photo finish 🙂

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We couldn’t let Pam get away without sharing some race photos!

Think you have a worse race picture??? Share it with us on Instagram by using the hashtag #BBRacePhotoChallenge and tag us @burpeesandbordeaux! You will be entered to win fabulous prizes 🙂 Winner will be chosen next week!

Xoxo, Louise

 

Recipe of the Week- Lemon Chickpea Salad


This week’s recipe is quick and easy – perfect for a busy summer weekend. 

Ingredients:

  • 3 cups cooked chickpeas
  • 1 1/2 cups finely chopped cucumbers
  • Juice and zest of one lemon
  • 1/4 cup olive oil
  • 1/4 cup finely chopped dill
  • 1/4 tsp salt

Directions:

  1. Place the chickpeas and chopped cucumbers into a bowl. 
  2. In a smaller bowl, whisk the lemon juice, lemon zest, olive oil, dill, and salt.
  3. Add the dressing to the chickpeas/cucumbers and mix well. 

Recipe from http://www.onegreenplaner.com

Long Runs in the Hot, Humid Summer Temps


My long run this past week was a 95 minute run at a nice, easy pace. I usually do long runs on Saturdays but Al had off this Saturday so we spent the day together. On Sunday, the temperatures looked very long run friendly. High 70s and party cloudy. Any fellow runner knows you can’t go by just the temperature – but I made a rookie mistake.

Humidity plays a huge role on your cardiovascular performance. When you exercise, one way your body cools itself is by sweating! The evaporation of sweat off the skin and the increase blood flow to the skin helps reduce the body temperature. However, when it is humid there is additional moisture in the air. This makes the evaporation process more difficult and therefore the risk of overheating is higher and the energy required to perform the exercise is increased. Last summer my coach reminded me that humidity was the “poor man’s altitude training”. Similar demands are placed on the body when at altitude due to the decreased pressures and ability to utilize oxygen. 

So when I left for my run at 1pm, the 77* temp really meant 93% humidity and 91* real feel. Needless to say- my long run was tough. Really really reallllyyy tough. And I was dripping wet. I actually went home at mile 3 and changed from capris to shorts – which I have never ever done. (Side note- I also couldn’t find my body glide and tried to use some Vaseline. Epic epic fail. Chaffing was real and painful and made me dread showering.) I had to stop at every mile to grab a drink and I used every mantra I’ve ever read to help power me until the end. I also think I may have had a conversation with myself the entire time. I questioned my decision of choosing running as my sport, how skilled could I become at an activity like quilting if I gave up running, what type of protein shake I would have and what toppings did I desire, and most importantly how many glasses of wine did this run deserve. 

The most important thing I did was let go of the time. It was no longer important to me what pace I was running or how many water stops I needed to make- I just wanted to finish. These tough runs always suck mentally and physically- but they make us stronger runners. And that is what keeps me coming back for more. 

Happy training! 

Xo, Pam

PS Is anyone running summer streets this weekend?!?!?! I think I’m going to come in for it!