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

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!

IMG_3235

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…

race_1539_photo_40365599

L: Brooklyn to Manhattan

Fact: I’ve never been to Prospect Park in Brooklyn.

In three weeks, I am going to be running though Prospect Park. The Brooklyn Half course begins on the street, heads in for a loop of Prospect IMG_2361Park, comes back out and travels down Ocean Parkway all the way to Coney Island. After running the hills of Central Park a few weeks ago, I wanted to know what I was up against. My friend, Javi, who is also training for the half marathon, came with me for an adventure to Brooklyn.

I’m always looking to spice up IMG_2347the routes on my training runs, so this week I mapped out a course that started in Brooklyn and took a lap through Prospect Park. I had looked at the elevation chart and wanted to see how it compared with other hills. What goes up must come down! After Javi and I finished a lap, we headed up the hill one more time (but he took off… his goal is to break 1:30:00. Zoom zoom). Running out of the park to Flatbush Ave, my running route headed straight to the Brooklyn Bridge (about 2 miles away).

My plan was amazing except it was a beautiful day and the best way to describe the crowd on the bridge is like Times Square (minus creepy Elmo). There were just so many people enjoying the view. I had to pause my Garmin and just walk with the crowd- fortunately, this gave me an opportunity to play tourist, too, and take some great pictures 🙂

While crossing the bridge, my friend calls regarding our dinner plans. We are taking a 6:30 train into the city from LI. Mind you, I am in the city and now I have to catch a train at Penn so I can be home and ready in time. Game on! The next part of my run became a race against the clock. Running through Manhattan is an obstacle course of T’s- traffic lights, tourists, and taxis. The strong, fast finish to my run was basically do or die… I had to make my 4:45 train. HAD TO. I arrived outside of Penn with 4 minutes to buy water from a vendor, help a girl buy her ticket, buy my own ticket, and sprint down stairs. NAILED IT!

FullSizeRender (1)

While my average pace was slower than desired, I covered the distance and had such a fun time doing it! My pace through Prospect Park was perfect- steady on the uphill and letting the downhill carry me. Javi and I are so ready for those hills. Flatbush Ave had energy with the Islanders game just getting underway. The Brooklyn Bridge was scenic- a must go if you have never been, btw. And racing through Manhattan got my adrenaline pumping as I zig-zagged uptown through the busy streets. I cannot wait for Brooklyn! Only 20 days until the big race 🙂

Keep Running!
LouiseIMG_2357

L: Back to the “Norm”

And by Norm, I mean Norman J. Levy! After all the excitement of Sunday’s half marathon, it was time to get right back into my training routine. I took Monday as a rest day and taught my cycling class without hopping on the bike- although my Fitbit thought pacing around the studio and encouraging my participants was a “sport.” Hey, I’ll take it! I decided to get a little wild and put some hills into my speed work. I took two miles to warm up with the second being mainly uphill. The speed workout consisted of 6 x 3 minutes at race pace or faster with 2 minutes of recovery in between. My legs were still feeling a little sore from the race, but mentally I know it is important to complete my hard workouts! I’m going to break 2 hours.IMG_2286

2:05:27

This was our time from the half. That averages to a 9:38 pace. We stopped and had water, I had to stretch my cranky ankle, and saved my push for the last half mile. Now that I know I can conquer the distance and the hills of Central Park, my focus is on my pace and timing.

If there is one thing I hope you guys can learn from my race it is about chafing. UGH.

In the picture on the left, I look like a chicken. Why? My sports bra started to make my skin chafe 😦 A few things were different from my training runs: the weather was warmer and the run was longer. I was definitely sweatier due to both of these things. When it comes to chafing, you have to have a good defense. Because once it starts, you might already be too late. Keep this in mind as the weather starts to change to spring because your body will heat up more with the warm weather. Start by wearing sweat-wicking fabrics and avoid cotton (Dri-fit clothes are your bff). This goes for tops and bottoms, including your undies. Another good rule is never wear anything new on race day! You never know if that new tank will just rub your arms the wrong way. Your training runs should be done in the clothing you plan to wear when race day comes; this way there will be no surprises!

If a simple change in wardrobe doesn’t help try Anti Monkey Butt powder to help keep you dry. We also love Body Glide to help keep the skin lubed up and keep friction away. Do you guys have any products or tricks to help protect your skin on those long runs? Share them!

Happy Running!
Louise

Workout Wednesday: Treadmill Hill Climb

The treadmill can be our best friend for walking or running- especially when the weather is not cooperating! We love using the treadmill to add hills into our workouts. Especially because some parts of Long Island are sooo flat. Pam always jokes her biggest hill is the boardwalk ramp. 

Running hills requires you to work harder and recruit different muscles than running on flat ground. The inclines also forces a runner to expend more energy. Changing your workouts from a flat surface to a hill will help to strengthen the glutes, quads, and calves. Besides an increase in caloric expenditure, targeting these muscles can help to improve stability and running performance.

When working with the incline on a treadmill, it is important that we focus on our form! There is a change in the way we walk or run in order to efficiently carry ourselves up that incline.

  • Lean into the hill. Focus your energy forward and up the incline. Shifting your weight from the heel instead of bending at the waist will create an efficient movement.
  • Walk/Run naturally. Swing your arms by your side to help keep your legs powering up that hill. Think short, quick steps and your arms will match that cadence.
  • Holding on for balance. For our walking friends out there, it’s okay to hold on to the handrails for balance. Try to avoid a “death grip” though! Holding on lightly will give you that secure feeling without altering your gait.
  • Avoid clinging onto the treadmill. Holding on is one thing, but make sure you aren’t leaning back. Stand up tall and lean into your hill! If we lean back, we aren’t doing the work of climbing the hill. Make those legs work 🙂

For this workout, maintain a comfortable walking or running speed. We are going to be changing the incline for an awesome hill interval workout! Following the timing listed below then switch to the next incline to climb all the way to the top!

hardyhills

Happy Hills,
Louise

 

L: Braving the Elements

Not a cloud in the sky, the sun is shining, spring is springing… but everything is blowing away. Holy moly is it windy outside! Like crazy windy… have you guys been outside? But there are miles to run. On Tuesdays, we run hills.

And we do race pace workouts! Today’s workout included 6 x 3 minute pickups at my race pace or faster. In between each pickup, I had 2:45 of active recovery where I just keep IMG_2093running. I’ve been focusing my pace more based off of effort rather than checking my Garmin. When I push my efforts, I find that I can run much quicker than race pace. Staring at my watch may be slowing me down! Holding a 9 minute pace if definitely doable, but an  effort of 8 out of 10 puts me around 8:40. Zoom zoom!

But look how gorgeous it was outside! I found this little spot at Norman J. Levy Park & Preserve and it’s so serene to look around while I stretch out my legs. Despite the wind basically blowing me backwards, incorporating speed work with my hills was definitely a challenge!

I am enjoying my training cycle and exploring local parks. Do you guys have a favorite running spot? Share it with us! We’d love to check it out or join you for a run.

❤ Louise