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

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

Running Stores on Long Island

What’s the most important piece of gear for a runner? Shoes! Of course, running shorts, Body Glide, and GPS watches are great to have, but a good pair of running shoes literally supports your body for thousands of steps during each run. My friends and clients frequently ask where they can get a good pair of shoes. The critical element is that you purchase the right pair of shoes for you and your feet.image1-2

Locally, there are a handful of stores on Long Island that specialize in helping you find both running shoes and gear for your active adventures. When finding new shoes, I strongly suggest a simple gait analysis by an in-store professional; they know the difference between under and over-pronation, what shoes are good if you have a heel strike, and which shoes would be good for trail running.

These are some local stores on Long Island that I recommend for my friends!

Runner’s Edge- Farmingdale

Sayville & Smithtown Running Company

Super Runner’s Shop- Huntington

2nd Wind Running Shoes- Setauket-East Setauket

NYC also has many running stores if you live closer to the city! Check out Brooklyn Running Company, JackRabbit Running, ASICS Store, and Super Runner’s Shop also has NYC locations!

Happy Running!
Louise

 

NYC Marathon 2016: Spectator’s Edition


I want to preface this post with how proud I am of Pam and everyone else who completed the 26.2 miles through New York City this past Sunday. Running a marathon is not an easy task; it takes weeks of training and lots of discipline. All of your hard work comes down to one day of eating bagels, running miles, and drinking water. On the other side, there are your family and friends who have listened to you talk non-stop about running, missed you because your long run was the next morning; but then it’s finally race week and they have no problem indulging in some empathetic carb loading. It’s time we talk about the other side of running a marathon, the real heroes here: the spectators.img_7303

As a runner, I understand how great that feeling is when you spot your friends and family along the race course. It gives you a surge of energy to keep powering on even if the course is tough. Knowing that you have people there supporting you is one of the greatest feelings! This is why I want to share some tips on how to be the best spectator on race day.

Let’s rewind to Saturday, when the #PamSquad received an email with the game plan for race day. Now I enjoy being on time to things and having a plan, but Pam is the Type A- ready to go- spreadsheets on deck- kind of organized. With that being said, she already told us where to go, but it was our responsibility to be there for her aka don’t blow it.

Tip #1 Establish your #CheerSquad. Who is going to come and watch the race? Where is the first meeting point? Who has the orange juice and who is bringing champagne? It is 9AM ya know. Establish who is going to be at which points along the course and who is meeting up where.img_4350

Tip #2 Have a plan. As a spectator, saying you’ll be “near the finish” is not enough. Let your runners know at which points they should be looking for you. Try to map out several points along the course where you will be cheering and allow yourself enough time to travel between points. The worst thing is to miss your runner! The #PamSquad had directions written out from each point with estimated travel times. Even better- there was a separate spreadsheet that had her estimated pace listed with an approximate time of day. Side note: many races also have an app for that where you can track your runners in real time!

Tip #3 Know the course. For the NYC Marathon, runners are cruising through all 5 boroughs. It’s important to know where your runner will be and approximately what time they should hit that marker. We were on and off the subways all day to make sure we got to each “Pam Point” on time. It is important to review the course ahead of time to make sure you aren’t near a busy medical tent or at a water stop with cups flying everywhere. Let your runner know if you will be on their right or left so they can slide to that side as they approach your check-in points.img_4352

Tip #4 Be Visible. “I’ll be in a blue hat” won’t be enough to help find you on the sidelines. Neon posters are a great start! I personally love reading the funny things people write as I’m running. This year we upgraded from posters to Pam faces. Some oversized Pam heads on a stick were just what she needed to find us in the crowd!

Tip #5 Pack Prosecco. Need I say more? You’re not running and it’s going to be a long day of adventuring around the race route- better stock up! Over the course of the day, I managed to rack up about 25,000 steps (according to my FitBit). We were up and down subway stairs, weaving through people, and sprinting to make it to the finish line in time.

Special treat! Here is some live coverage of the NYC Marathon!

What other tips do you have for spectating? How has your cheer squad motivated you all the way to the finish line?

Happy Trails!
Louise

Event Recap: SHAPE Body Shop

img_4190This past Saturday, B&B headed to NYC to take part is Shape’s Body Shop pop-up event. The event was a fundraiser to raise money for the Movemeant Foundation. The Movemeant Foundation “helps young women feel confident about their bodies by empowering them with the tools to be active.” Each class was $10 and they had a variety of classes from HIIT to hip hop to meditation. We signed up ahead of time for a triathlon of fitness; 3 classes with 3 instructors. Upon arrival, there was a party already going at 9am. They had a DJ, a photo booth, a display of Reebok apparel, a lounge area, and a bar that was serving Michelob, water, and snacks! We mingled a little, snapped a few photos in the photo booth, and took a shot of beer. Then it was time for the first of 3 back to back classes.

We started off with Power Training with Jen Widerstrom. First off, she is badass with a strong body and a personality to match. She spent the entire time mingling with the group and dropping motivational lines to keep up going. Her class was based on 30 seconds of a pre-fatiguing exercise, 30 seconds of a high intensity exercise, and then a 30 second rest. After we did 3 rounds, we then jogged around the room for a couple of minutes. It was a fantastic class that left us feeling strong and sweaty.

Immediately after was a LIFTED class with Holly Rilinger. Holly launched this class in NYC and describes it as a way to “lift your mind, body and spirit through a combined sequence of meditation and HIIT.” This class was a great combination of moments of mediation mixed in with strength training, shadow boxing, and plyometrics. All of the strength training was done to the beat of the music so we all moved in unison and then the moment we would go all out with a sprint in place or tuck jumps. Pam: We ended the class with a meditation and I grabbed Louise’s hand. I am so grateful to have her on my journey and we serve as each other’s cheerleaders.

After class we met up with our friends, spun the Reebok wheel for a gift card, and then headed upstairs for Jenny Gaither’s Notoriously F.I.T. Jenny debuted this workout at the Shape event in LA and I have been wanting to try it. Notoriously FIT was a hip hop based dance class in which she encouraged us to lose all inhibitions and let loose! It wasn’t about being a good hip hop dancer, but all about having fun. Before the class even started, we mingled and made friends with some awesome ladies who work for SHAPE magazine. We learned choreography that included a little booty shaking, strut the catwalk and struck a pose, then finished with a dance circle where we all had a turn to hop in and dance. This class worked up a serious sweat! We were moving and grooving the whole time.

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After all our workouts, we enjoyed some snacks and refreshments. SHAPE hooked us up with our swag bags which were packed with goodies and discounts. Since we won Reebok gift cards, we also had to go there so I could buy Jen’s fabulous disco pants 😛 We followed our morning of workouts with brunch in the city because duhh! A huge thank you to SHAPE Magazine and the Movemeant Foundation- what a great way to work out and give to charity all in a Saturday morning.

Did any of you attend the event? What classes did you take?

Xo, Louise & Pam

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!

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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