How Not to Run a Half Marathon… or any race

Spring race season is in full effect! Today alone I have friends running the Long Island Marathon, Broad Street 10 Miler, and Pittsburgh Marathon. It’s hard to avoid getting swept up in all the excitement of race day and the post-race parties! So since I am sure you’ve already been inspired to sign up for your next half marathon, here are a few rules for race day and how not to run a half marathon… or any race. *Disclaimer: I’ve broken all of my rules*

FullSizeRender (9)1. Nothing New on Race Day

In my opinion, this is the cardinal rule for runners. Your long runs have been weeks of practicing for the big day. What foods you’re going to have that morning, what socks you’ll wear, and what to drink the day before (more on this later). We can divide this into two main rules: No new foods & no new clothes. Let’s address the food; unless you have an iron stomach, sticking to what you know can save you from stomach issues popping up at mile 5. If a bagel with peanut butter is your go-to, you should probably stick with that. This also applies to dinner the night before a race because that new Thai restaurant will still be there for post-race celebrations. #DontRiskIt.

Second are your race day clothes (and everyone who is wearing their race t-shirt is breaking this rule). Something new could rub your skin the wrong way and the last thing you want is to be bleeding from a new sports bra when you’re hoping for a PR. I actually broke this rule last week… (but thankfully I don’t regret it) when I wore my new lululemon Fast & Free crops. This Nulux fabric is probably made of magic, but not only did they feel light and comfortable for all 13.1 miles, these pants have more pockets than you would need #Bonus.

2. Don’t Try to Run with a Hangover

This should be a given… but here’s a little story for you… Last year, Pam convinced me the day before to run the Women’s Half. However, when the Rangers are in the playoffs my priorities shift a little bit and perhaps the words “open bar” should not have been on my agenda. A good rule of thumb is to skip the drinks and opt for water; not just the day before a big race, but a few days leading up to it. Especially with spring races, the weather can get a little warmer than the ideal race temperature so it is key that you keep your body hydrated. You’ll feel much better on race day and your performance will reflect your good life choices.

IMG_57833. Always Have a Race Plan B

“I’m going to go run” might be a bit vague in terms of your plan. Whether you are shooting for a PR or simply looking to complete your first big race, a game plan will help you get there. Last year for Brooklyn, I only had plan A which was to break 2 hours. Unfortunately when I saw that goal time slipping away, I didn’t have a plan B. So I mentally/physically dragged my body the last 3 miles of that race to cross the finish line. Think about your long training runs and your goals, look at the course map/ elevation chart, then decide on a race plan. And a back up plan. For the Women’s Half this year, I decided on my plan based off of my Brooklyn 2017 training so far. I set a goal time for running before needing to walk, then running from one water stop to the next. I also promised myself I would run up both Cat and Harlem Hills on the second lap. You want to create a race plan to help you finish and feel confident. Talk about your plan with your coach or running buddy ahead of time, too!

What are your rules for running a race? Do you adhere to them or regretfully break your own rules? Share with us in the comments below 🙂

Happy Sunday Runday!
Louise

Workout Wednesday: Anniversary Party at lululemon

B&B was back at it again with another heart pumping, glute burning, and burpee packed workout. What an amazing morning spent sweating it out with these strong ladies to celebrate our 1st Anniversary! In case you missed it or want to do the workout again, here you go! *Post workout, champagne popping not included* 😉

IMG_5696There are two exercises in every round followed by 30 seconds of rest. Perform both exercises for 30 seconds each then rest for 30 seconds. Repeat each round 3 times before moving on to the next round. Get your timers ready…

IMG_5748Round 1
Squat Thrusts
Reverse Lunges

Round 2
Plank Jacks
Russian Twists

Round 3
Jump Lunges
Lateral Lunges (15 sec each side)

Round 4
IMG_5701Plank w/ Shoulder Taps
Triceps Push-ups (modify from the knees if needed)

Round 5
Skater Hops
Single Leg Romanian Deadlifts (RDLs- 15 sec each side)

Round 6
Burpees
Side Plank Crunches

 
We want to give a huge shout out to all of our amazing sponsors who made this event such a success! All our class participants went home with the tastiest swag bag we have ever seen. Be sure to check out these amazing brands!

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@lululemon @sailawaycoffee @pleasantpetites @fuelgoodprotein @core @cookierepublic @vitalproteins @primalkitchenfoods @purely_elizabeth @barkthins @nutpods @eatbanza @iheartkeenwah @kodiakcakes @halotopcreamery @sweatcosmetics @yunibeautybrand @freskincare @beachfitli @beinspiredlb

 

Xo, Louise & Pam

Life Lessons with Louise

Everyday we do new things, talk to different people, and have a totally new experience. In all of these moments and the adventures we go on, we learn a little something. In part, this is a quick update on my life because I’ve been a little M.I.A., but I’m also sharing some of the life advice I’ve picked up some since we last chatted…

  1. IMG_5594Go Running Without Your Garmin! Lately I had been stressing about my running pace- in my mind it SUCKED. This time last year I was much faster, but I had also been really training for speed and sticking to my plan. This year my plans included a lot more snowboarding, traveling, and lifting heavy things. Squeezing in my runs when I could and maybe going too long without a rest day. It became discouraging to glance down at each mile and see that my progression run was turning into a regression run. So I took the watch off- and went a whole week just running with a stopwatch. It was glorious.
  2. Rest Your Body and Rest When You Are Sick (or Mother Nature with make you rest). I tried to go too long without rest days lately- especially since I had been traveling literally every weekend. Unfortunately, my body got mad and made me rest. Strep throat kind of resting. Mother Nature put me in my place and I gave my body the TLC it needed. Rest days are important to allow your body time to recover. Use the time you’d normally workout to stretch or foam roll those tired legs. I’ve since come “back to life” and am back to running and lifting. We’ll see how this half marathon goes on Sunday…
  3. Buy a Chef’s Knife. Pam’s going to yell at me when she reads this… she told me I needed one like 2 years ago. I still don’t own one, but I promise it will make meal prepping veggies about a million times easier and maybe you won’t cut your fingers IMG_5639as much as I do. And friends, I bought a cookbook. If you know me, then you know I love some grilled chicken and vegetables and could eat that forever. But I got so excited to get a little creative with my cooking. So as I did my usual meal prepping, everything was going well. Then I thought I failed because I bought the wrong ingredient. I was so upset over literally nothing, but in that moment it was discouraging. Side note: I learned that almond flour = almond meal, they’re just ground differently. #FunFact
  4. Do Something You Love. Fun fact you may not know about me: I am a die hard New York Rangers fan. I loooove hockey and especially love playoff hockey. My favorite part is that you can just dive into it for a little escape from reality. I become totally focused on these games, but it’s also amazing because I can share the fun with my family and a bunch of my friends love hockey, too. Maybe your escape is reading, maybe it’s swimming, maybe it’s baking cakes (if so, let me know if you need a taste-tester). I’m not just saying to find something you love, but actually take the time to do it!

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Have a beautiful week my friends!

Be on the lookout for a crazy, fun-filled B&B weekend as we celebrate our One Year Anniversary at lululemon and run the Shape Women’s Half Marathon! Follow us on Instagram @burpeesandbordeaux

❤ Louise


Recipe of the Week: Banana Chocolate Chip Donuts

This Sunday I adjusted a recipe I’ve been working on and I think it’s ready to share! 

  • 3 bananas, mashed
  • 1 1/4c almond meal
  • 1/2c whole wheat flour
  • 1/2c protein powder (I use Perfect Fit)
  • 1/2tsp baking soda
  • 1 tsp baking powder
  • 2 tbs maple syrup 
  • 1 tbs coconut oil 
  • 1 egg
  • 1 tsp vanilla 
  • 1/4c almond milk
  • 1/2 tsp sea salt 
  • 1/3c choco chips
  1. Preheat oven to 350*. Spray a donut pan with coconut oil. 
  2. Mix all of the dry ingredients (minus the chips). Mix all of the wet ingredients. Mix together.
  3. Add chocolate chips. Adjust texture with almond milk or water. 
  4. Cut a corner of a sandwich baggie and place batter inside. Pipette batter into donut pan. 
  5. Bake for 20-22 minutes. 

Enjoy! If you want they are also delicious with a peanut butter topping!

Xo, Pam

The Product your Gym Bag is Missing 

Everyone raves about lush cosmetics and now I’m joining the party! One of the most difficult parts of a workout is putting on your leggings after your shower – I have definitely fallen into more than one wall.

Lush Cosmetics Silky Underwear not only leaves you so soft – it absorbs the moisture and allows you to slip into your clothes to head to happy hour or back to work! It is such a time saver – and will save an accident or two!
Do you have any other products that are a must have?

Xo, Pam

A letter to my younger self


 April is National Child Abuse Prevention Month. If you suspect something, say something. Sometimes the child is too afraid or confused. If you have experienced something, share your story so others know they aren’t alone. And most importantly, if you are experiencing anything- we are here for you. 

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You know the classic saying “if only I knew then what I know now” – here is what I would say to my younger self. And to any other girl going thru the same struggles.

First off, you are beautiful the way you are. Put down the diet pills, the laxatives, stop trying to make yourself throw up – you don’t have to look like the covers of magazines. Your large thighs will help carry you thousands of miles and you’ll eventually find your dimples endearing. 

Second, it’s okay to suck at gym class. Go anyway – just have fun. Stop skipping class because you are afraid of embarrassing yourself – that other kids will make fun of you for coming in last. Before you know it – fitness will be the thing that saves you – it becomes your whole life.

Third, it’s not okay the way he touches you. Forget what your mother tries to convince you or what he says as he slips some alcohol into your “virgin” piña colada or when you wake up and he’s in your bed. I wish I could hold your hand and take you to the authorities. I know it’s all confusing – don’t worry – justice will eventually be served. 

Fourth, put down those razor blades. I know it seems like the only way to make the pain go away – to have to hold all of these secrets inside. Go downstairs and tell your dad & stepmom – they will still love you. I know it’s scary when you cut so deep and it doesn’t stop – that should be a clue. 

Fifth, one vice always turns into another if you don’t address it. The drugs and alcohol are only masking the pain. I know you don’t feel worthy- but a man that hits you doesn’t respect you or love you. You deserve a man that treats you with all of the respect and love in the world. He will come. But you also must love yourself before that can happen.

And a final note, you are powerful beyond your wildest dreams. I know at times it feels like your back is against the wall but I promise nothing in front of you is larger than the strength within you. All of the dark times will fade away and you will achieve success far greater than you imagined. I believe in you. You’ve got this. 

XO Pam

The Shirt You Need to Crush Your Workout…

Happy Anniversary B&B!!

Have you check out our newest shirt launch?! We are currently collecting orders for our new tees and tanks! As requested, we have added men’s t-shirts and ladies’ V-necks. Check out our new women’s cropped workout tank and the classic racerback.

Both Men’s and Women’s styles are $20 each (plus $2.50 if you would like it shipped)!

 

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Get ready to sweat with us this year! Save the Date: Our anniversary workout class will be held at lululemon Roosevelt Field on Saturday, April 29!

***If interested, please either leave your email in the comments below or send us an email directly to burpeesandbordeaux@gmail.com 🙂 ***

Xoxo, Pam & Louise

Happy Anniversary B&B!

Life is about taking chances – chances that force you so far out of your comfort zone. IMG_9086

It’s our 1st Anniversary!

When we took the leap of faith to launch Burpees & Bordeaux a year ago we didn’t know where it would go. We knew we wanted to share our journeys – the highs and the lows, we wanted to share solid research backed information, and we wanted to share our love for fitness (and wine). Little did we know we would connect with some of the most bad-ass women in the industry, grow not only as friends but also fitness professionals, and also expose our most vulnerable selves. We are so grateful for each and every one of you who read our blog and support us in our journey. A special shout out to our friends, our families, and significant others who support us day in and day out! Thank you to our friends at lululemon RF for letting us reach more individuals and all of the Tone It Up- Long Island girls who always come out to support us.

We love you all and can’t wait to see what the next year has in store for us!

Xo, Louise & Pam

The Battle Between the Treadmill and Outdoors


It’s been tough the past few weeks – between the snow, wind, and rain who would know that April is here!! But spring is upon us – and with it comes a new training season and a busy race calendar.

While logging miles over the next few months – you will have the option of lacing up and heading outside or gearing up inside to hop on the treadmill. I get asked about the difference between running on a treadmill versus outside on the regular – so today we dive into some science to see exactly what the difference is!

The number one concern is mechanics! Does someone change the way they run? This has been heavily debated for decades and we have seen a shift in data as technology has improved and treadmills have evolved. The most recent research shows very small changes in running mechanics when comparing treadmill running to outdoor running. There is some research that demonstrates a shorter stride length and increased cadence with treadmill running but this is sometimes caused by hovering too close to the console or holding on. If using a treadmill, be sure to use proper form. The mechanical belt of the treadmill does assist with indoor running because it brings the supporting leg back under the body (hip extension) during the support phase while outside you would have to propel yourself forward.

Overall, keep in mind that treadmill running tends to be identical repetitions of the same kinematics while outdoor running involves regular changes in surface, direction, pace, and stride length. Even though no scientifically significant differences present, the experience is not the same.

Is there a difference in the injury risk? This is very interesting because the softer surface of the treadmill results in reduced forces on the muscles and bones – but will also result in a reduction in bone strengthening as compared to outdoor running. This is an important note if you do all of your training runs indoors – and then run a half marathon on the pavement. It is important to note that treadmill and outdoor running both help improve bone strength compared to exercises like the elliptical and bike.

The most important factor when it comes to risk of injury and running whether it be indoors or outdoors is an appropriate strengthen training program. Incorporating a strength training program will help improve your alignment, strengthen your muscles in all three planes of motion (essential!), and help absorb the forces while running.
 Is one harder than the other? At identical speeds, running on the treadmill has a decreased energy cost as compared to outdoor running. This can be attributed to lack of wind resistance, consistent terrain, and the movement of the mechanical belt. When running indoors, the environmental conditions remain the same and there is no wind resistance or changes in terrain that require the body to utilize more energy. You can provide some variety by changing up the incline on the treadmill to increase the metabolic cost of the exercise.

So what should you do if you are training for a race? Training for a race is a lot like studying for an exam – you want to practice what you are going to face on test day! Your race is going to take place out on the road and you need to prepare your body for anything that will arise on race day. This includes inclement weather, fueling plans, pacing strategies, and the physical demands of pounding the pavement.

The weather will always be unpredictable and the only way to be ready is to run in all conditions (that are safe ofcourse- I recommend skipping any lightening or ice!). You not only learn how to mentally prepare but you also learn what clothing is appropriate for the various conditions. There is also something empowering about being out on the road when everyone else is taking cover.

Fuel and hydration plans vary depending on the distance and person but you need to know what works for you. The best way to calculate your needs is my replicating your race day and monitoring the way you feel. Make adjustments. Retest. This is how the best runners master their fuel plans.

The biggest reason why you need to hit the road is for pacing purposes. Pacing is a fundamental skill that is critical for all runners to practice. It’s easy to “set and forget” on the treadmill but you never learn how to listen to your body and evaluate the effort of the pace. We’ve become overly dependent on mph and splits instead of our breathing, stride, and exertion.

And as a bonus, you get a little dose of Vitamin D!

Is there a difference on my endurance between the two? Most people I interact with find running on the treadmill to be mentally exhausting. The treadmill didn’t get its nicknames “dreadmill” and the “human hamster wheel” from nowhere. When you run outside there are typically changes in scenery, changes in direction, and a sense of exploration. You lose that when you take it indoors and complete your workout by running in place. More times than not you end up checking the clock for what feels like 10 minutes but in reality it’s been 30 seconds. If you do have to complete a treadmill workout – I would recommend performing an interval workout or find your favorite tv show to help the time pass!

Cardiovascular endurance will benefit from both indoor and outdoor workouts. Sometimes a treadmill workout is the best option whether it be for convenience, safety, timing, or maybe you like to zone out and that’s okay! You will still reap the countless health benefits from your aerobic workout.
The take home message – if you are training for an outdoor race it is essential that you hit the pavement as part of your training. However, the treadmill can provide great adaptations as well if you are tight on time or it fits your schedule better. If you are running on the treadmill – be sure to not hover over the console and play with changing the incline to give you some additional resistance.  But most importantly – have fun!

Xo, Pam

Finding My Strength: Utah Edition

IMG_5526I am not one to create resolutions. While I have my personal goals, I very rarely share them with others… in fact, part of this post has been written since January and I was nervous to share it. Heading into this year, I wanted to be strong- both physically and mentally. It’s a very vague goal and I wasn’t sure how that would be measurable or if it was attainable. But even in 3 months, I have changed and so my goals have already evolved, too. 

I’ve been calling 2017 “The Year of the Marathon” like the Chinese New Year celebrating the Year of the Rooster. Last fall, I did something crazy like putting my name in a race lottery. I never get picked in the lottery for races- in fact I have a 0% success rate for the NYC Half Marathon. Ironically, I actually got picked for the Chicago Marathon. Maybe I complained when I got in or called it a stupid idea or tried to convince myself it wasn’t actually happening. But I’m going to tell you a secret… I want to run this. I want to prove to myself that I can be strong. I want to do something I never thought I would do. Something totally crazy and out of my comfort zone. I have to do it for the hardware.

A few weeks ago, my boyfriend had gone on a sweet snowboarding trip out west and while he was away, I decided I wanted to do that, too. Last week, I went on an amazing trip to Utah. Something completely out of my comfort zone- riding down these huge mountains that are unfamiliar to me. I was back and forth between excited and nervous. One week before my trip I thought I wasn’t going to go- I had a few tough runs at a new mountain and wondered how can I try and do this in Utah? Doubting myself again, I went out for another day of snowboarding and was feeling better on the mountain. Five days later, I got on that airplane.

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Four days, four mountains, and I don’t even know how many runs I did… definitely a lot! Unsure at first, but by the fourth day I was shredding. Literally. I conquered my fear of riding alone and getting lost, rode west coast black diamonds, wove through trees and dove into powder. I conquered my self doubt. I learned to be brave and ended up feeling strong because of my successes.

This strong, independent spirit has traveled back with me and I’ve carried it right into my half marathon training. What did I learn? Maybe I am stronger than I think. Maybe I shouldn’t say “I can’t” until I give try. Maybe I’m ready to step out of my comfort zone again. The thought of running Chicago terrifies me, but it’s also still over 6 months away and there are hundreds of miles to run until then. Starting with the Brooklyn Half, I’m training to be strong as I head into a summer full of long, sweaty miles. I’m excited for you all to join me on the journey to running my first marathon!

❤ Louise