Base Training - Changing up the Pace

Preparing for fall race season isn't just about building up strength and mileage. It's about quality mileage. At least once a week, start reintroducing faster paced runs into your routine with interval training and tempo runs at half marathon effort.  Why? By easing structured speed back into your routine before official training begins, you prepare the mind and body for the harder, faster, higher intensity speed and stamina workouts in the months ahead.  As a result, you'll be ready to dive head first into training rather than spending the first half re-conditioning your body, reawakening the fast twitch muscles and building up your stamina to handle tempo runs at your target pace.

We're not talking about intense track sessions during base training. Instead, try these three key workouts:

Tempo Runs: After a mile warm up, pick up the pace to a comfortably hard effort for 15-20 minutes. What's a comfortably hard effort? We like to think of it as one that's difficult to carry on a conversation, but not impossible to respond to questions with one word answers. Implement these once a week or every other week.

Intervals: After a mile warm up, alternate between 1 to 3 minutes of faster paced runnning and an equal amount of slow, recovery time.  Continue your intervals for 15 minutes total in the beginning and build up to 30-40 minutes of intervals (total time includes both your speed and recovery intervals). If you know your half marathon pace, then aim for this pace during your faster intervals. If not, then aim for a similar pace to the tempo runs.  Implement these every 2 or 3 weeks.

Fartleks:  After at least a mile warm up, incorporate spontaneous bursts of faster paced running into a regular run - either up hills or on the flats. The duration and pace of your faster bursts can be random and undefined. The purpose is to reintroduce faster feet and start recruiting the fast-twitch muscle fibers with bouts of faster paced running without having too much structure in your running. Avoid all out sprints, aim for fun and use what's around you (mailboxes, lamp posts). Incorporate these runs every 2-3 weeks.   

Tasty Tuesday - Smoothies

Blueberry Flax Protein Shake

This has become one of our go-to snacks after a run. It's refreshing, low calorie and has 24 grams of protein - the perfect recovery snack!

Ingredients: 

1 c frozen blueberries

1/2 c frozen pineapple or mango 

1 banana

1/2 c almond milk

1 scoop vanilla protein powder (We used Designer Whey French Vanilla)

2 tbsp ground flax seed 

Add all ingredients to blender and pulse until smooth. Pour into your favorite glass and enjoy!

 

Tropical Breakfast Smoothie

Great breakfast option if you are on the go. Provides protein, vitamin C, vitamin A and potassium.

Ingredients:

8 oz water

1/2 banana

1/2 cup frozen pineapple

1/2 cup frozen mango

1 scoop vanilla protein powder

Add all ingredients and blend until smoothe. Squeeze of a wedge of lime and enjoy!

Motivational Monday- Take a Leap!

The Hot Birds believe in stepping out of our confort zones in order to experience adventures and understand what you are capable of doing.

We are relocating our headquarters to Portland, Oregon this June. For me, Meghan, this means moving across the country and leaving behind friends, family and the life I've created in NYC. Over the past few months, my emotions have been up and down about the move - I've been happy, sad, overwhelmed, nervous and frustrated when thinking about the move. I kept asking myself, "Am I making the right decision?" "Do I want to live that far away?" It's a lot of work and effort, and sometimes pain, to move and start in a new city.

I decided that the move was best because it will propel Hot Bird Running and at the end of the day, I needed to step outside of my comfort zone.  I'm ready for the change and the chance to find out more about myself. That piece of mind did not happen over night! Here are some steps that I used and practiced to find out which decision was best for me:

• Practice Non-attachment. I let go of particular results - moving will get me X or will do Y for Hot Bird Running. Instead, I'm moving to experience something new for myself. In other words, let go of your attachment to a certain outcome; instead, focus on the joy of doing whatever you're doing.
• Practice Acceptance. Moving is stressful, costly and slightly painful. I slowly learned to accept it and almost shrug it off. I accepted the cost to ship my bike because I know I will want it out in Portland. If you're clinging to your comfort zone, you're hanging on to the idea that the world is supposed to be a safe and predictable place, which we all know it isn't! Don't set yourself up for frustration and disappointment. Accept changes and see the possibility it creates.
• Enjoy the unknown. I took a deep breath and decided to be excited about not knowing what was going to happen next! It's a great feeling to know that I can CREATE what I want in Portland. It's unknown to me and therefore, totally open for opportunity and creation. Enjoy the butterflies, the mixture of anticipation and anxiety that makes your heart flutter and stomach turn at the same time.

Hot Bird's Tips for Leading a Healthy Life

To celebrate Women's National Health Week, Jessica, Caitlin and I (Meghan) put together our top tips for leading a healthy life. Being healthy isn't just about eating well and getting exercise; it's about mental health - taking time for yourself, doing what you love and showing love.

The Hot Bird's Top 15 Tips to Leading a Helathy Life.

1. Balance! Listen to your body and give yourself rest days and treats. 

2. Eat breakfast.

3. Challenge yourself - find a new race, a new sport, do something you've never done before - you will surprise yourself. 

4. Surround yourself with people who inspire and push you to be better; get rid of any sources of negativity.

5. Spend your free time doing what you love - hanging out with friends, a massage, the beach and a book.

6. Floss your teeth every morning and night.

7. Make time for the ones you love.

8. Exercise OUTSIDE at least once a week.

9. Always see the glass half full.

10. Don’t be afraid to live outside your comfort zone – that’s where life happens!

11. Get sleep - aim for 8 hrs a night.

12. Unplug one day a week - leave your phone at home and go outside.

13. Buy a blender and start making smoothies (game changer!)

14. Find a running or fitness buddy.

15. Wear sunscreen/sunblock.

Like our posts? Pin them on Pinterest! We'll be creating images for the rest of our tips over the next few weeks.

Interview with a Running Coach

To celebrate National Women's Health Week, we interviewed ourselves. Learn a few juicy tidbits about your Hot Bird Running coaches, Meghan, Jessica and Caitlin, and find out what inspires them to run.

Tell us a fun fact about yourself?
MEGHAN: I wanted to be a Fly Girl on In Living Color growing up. I'm known to dance in the grocery store or in the middle of a run.

JESSICA: I have 5 brothers, no sisters. I don’t think I wore a dress until my first junior high dance and I definitely didn’t start shaving my legs until that time.

CAITLIN: I was a child actor for about half a second - I have the headshots and Microsoft promotional video to prove it.

When did you start running and why?
JESSICA: Grade school because my dad ran and I wanted to be like him. Running was “cool” to me. Plus, I really enjoyed it and found out it was something I was good at during a grade school field day running event.

MEGHAN: High school to stay in shape for soccer.

CAITLIN: College to lose weight and train for a 5k with a friend and I have never looked back!

Who or what inspired you to run? 
CAITLIN: Running taught me how to push my own limits beyond what I thought was possible for myself - this keeps me inspired every day, both in running and in life!

JESSICA: My father inspired to me to me to start running at a very early age as a way to get out and see the sights of my own city or while traveling. After college, my cousin inspired me to develop my running into something more than a healthy way to sweat teaching me that the personal challenges offered in running are limitless and running friendships last a lifetime.

MEGHAN: I've had a lot of different sources of inspiration over the my running career. Most recently, it's the ability to unplug and not have to think about anything other than running!

What is the best piece of running advice you ever received?
MEGHAN: The best advice I've ever received is from my Dad. It's not really specific to running but it definitely applies and I think about it all the time - "Champions adjust."

CAITLIN: It doesn't matter how slow you go, just don't stop. My friend (and complete badass ultramarathoner) Tom told me that at the bottom of a particularly treacherous hill on a trail and I think back to that moment often when I find myself backing away from a tough moment on a run.

JESSICA: Two pieces: When I was 9 or 10 years old, my dad caught me trying to copy his stride (he’s 6’3"). I remember him telling me to shorten my steps and find my own rhythm and to stop exaggerating everything (basically, stop flailing my arms). That was my first form lesson and it sticks with me to this day.  Of course the other piece of advice is from my cousin, who taught me to always run in a good outfit because no matter how bad of a run you are having, at least you look good (a little bit of confidence can go a long way!).

Favorite way to sweat other than run?
CAITLIN: SoulCycle and hiking.

JESSICA: Skiing! I don't mind running in the cold, wet winter because it means snow in the mountains!

MEGHAN: I LOVE a good, hard spin class or a vinyasa yoga class

Base Training - Muscle Strength

You’ve spent the last few weeks or so stabilizing your muscles and now you are ready to strengthen them so that you are able to run longer without fatiguing.

Most people think “lean and lanky” when they think of the typical runner’s body. While that might be true, it doesn’t mean weak. The most effective runners are powerhouses because they know that being strong translates to faster, more efficient and more injury resistant. And remember, running is a full-body exercise so you have to be full-body strong – not just your legs.

Below are some of our favorite ways to strengthen and tone. Do each exercise for 30 to 60 seconds and repeat 3x for 1-2 weeks.

Squat to Overhead Raise

Bridge with Tricep Dip

Renegade Row

Dumbell Woodchop

Skiers

Inspiration for Fitness

by Michelle Pino

May 12th-18th is National Women’s Health Week, so now is a great time to get up, and get motivated! Whether you are going to improve your lifestyle choices for your health, weight loss, or basic fitness, there will be times when you need a little extra inspiration to keep on going. An inspiration board is a great way to be more motivated. Visual cues often have more of an impact on inspiration than other types of motivation. What's great about an inspiration board is that it is personalized specifically for you, by you, and in just a few steps.

Gather Your Supplies: To make an inspiration board you will need a large piece of cardboard, such as a poster board, or even paper such as banner paper. You will also need glue or tape to attach your motivational items to your board. You will want to find pictures or images that inspire you to be healthy, lose weight, work out, or whatever the goal is that you need inspiration for. You can print images from the computer or find colorful pictures in magazines. Choose images and quotes that personally grab your attention and motivate you to reach your goal.

Organize Your Thoughts: Now that you have a stack of images, pictures, and quotes, it is time to be selective. Choose one or more items that inspire you to action. These will be your focal point. Now choose several more items that are related in some way to the ones you chose. The relationship can be by type, idea, color, texture, etc. Anything that ties together with your main focus of the few you chose at first. Don't worry if you don't use all you collected. Save these to make future inspiration boards as your goals change over time.

Prepare Your Board: Place your one or more main focal points on the board or paper where you want them. Then, place the other items around these main points. Do not glue or tape them yet, you are going to keep moving things around until the inspiration board is just how you'd like it for maximum motivation. You can decide if you need to add or change anything.

Finish Your Board: Once your board is how you like it, take one piece at a time and glue or tape it to your board. Place your board in a prominent place where you are sure to see it every day to inspire a healthy you.

Get as specific and detailed as you must: This is your board to seek daily inspiration, so you want images that light a fire within you and not someone else. Use pictures that enable you to visualize your goal and see the healthy balance required for success in reaching for your particular stars.

Here is an example board:

Photo Credit: Upstate New York golf club | Green Smoothie Recipe | Nike Sneakers | Athleta Tank | Beach Yoga

Personally I’ve always enjoyed the outdoors and being outside. Now that it’s spring and the weather is finally starting to turn, the outdoors is great place to find motivation. I’ve used it as the center of my fitspiration board. Exercising indoors can become mundane and leads to those “excuses” of having better things to do than working out. When setting your health goal start small. Choose a goal that is attainable and reasonable. That means you don’t have to go and spend an arm and a leg on a yoga studio membership, when you can do yoga anywhere: the beach, the park, or your apartment. Yoga is great for all fitness levels. There are several resources online to get you started if you’re new. The beach is very inspiring place because of the view, sights, and sounds. In keeping with the theme of the outdoors, I would like to enjoy more of it by finding another activity to keep me outside. I’ve started taking some golf lessons at NY golf club, Atunyote, and I’m starting to improve. It doesn’t bother me that I’m not a pro; to me, it’s just nice to be outside doing something that isn’t too strenuous! Treat yourself to some new workout gear to help get you motivated. New sneakers are a great start. These pink sneakers from Nike, are a great example of all new styles and colors available for the spring and summer months, giving a whole new meaning to the phrase “happy feet”. Improvement in your daily diet is where you notice the most change. The best way to start is by adding more fruits and veggies to your regular routine. Try a tasty green smoothie as your mid-morning snack. They may look funky, but they taste great and can be adjusted to your liking.

Michelle Pino, our guest blogger, provided these tips in hopes to educate others on how to lead a more motivated and less stressful life.  She believes a more focused approach put on our health will result in more balanced life.  Her hobbies include cooking, DIY projects and learning about healthy lifestyles. She works at a luxury spa in central New York where she enjoys helping others indulge in spa treatments. 

Tasty Tuesday - Taco Tuesday

Caitlin has perfected the guacamole and margarita recipe. We just had to try these out and weren't disappointed! This is a great treat and provides the avocados provide the good fats that we all need to keep our energy up. Try these tonight or next week and let us know what you think!

Taco Tuesday at Home

One of my favorite traditions since moving to LA has been to meet friends for Taco Tuesdays, where many restaurants offer cheap tacos and margaritas - two of my favorite things. Recently I decided to try to take the tradition to my apartment - saving both money and calories, since I'm not tempted by endless baskets of tortilla chips at home! Two of the most important parts of the meal: guacamole and margaritas!

Classic Spicy Guacamole

Ingredients:

2 avocados

1/2 onion, chopped

1/2 tomato, diced

1/2 jalapeno, diced (I keep the seeds, but discard them if you don't like things too spicy!)

1 lime, juiced

Salt

Pepper

Chipotle Tabasco 

Scoop avocados into a bowl and mash with a fork until mostly smooth. Add onion, tomato, jalapeno and lime juice and mix well. Add a sprinkle of salt and pepper and a few shakes of Chipotle Tabasco and mix again. Test for preferred spiciness and adjust if needed.

Spicy Pineapple Coconut Margaritas

Ingredients:

1 shot white tequila

1/3 cup pure pineapple coconut juice 

1/2 lime, juiced

1/4 jalapeno, chopped (again, I like it spicy so I keep the seeds)

Add all ingredients to a shaker or a cocktail glass and mix well. If not using a shaker, muddle jalapeno in the glass before adding other ingredients. Enjoy! 

lululemon Giveaway

It's no secret that we love our lululemon running gear. It's technical, it fits our bodies and looks cute. The awesome ladies at lululemon Brooklyn (new store is opening in June!!) were kind enough to give us a few products to giveaway for National Women's Health Week. We want you to feel and look good while you work out. We are giving away a Pure Balance Glass Water Bottle, a pair of Ultimate No Show Run Socks and the Go the Distance Run Hat.

Here's how to enter:

1) leave a comment on our blog about what you'd like to try of these items (make sure you leave your email address!)

2) "Like" us on Facebook (and leave a separate comment that you liked us!)

3) Follow us on Instagram (and leave a separate comment that you followed us!)

You will receive an entry for each action. We'll pick a winner on Friday, 9am EST and will notify you via email. Good luck and happy running!

Happy Mother's Day!

Thank you Mom for teaching us to be strong, independent women, for all the advice you gave and continue to give, for driving us to soccer practice, for watching us at all of our games and races, for cheering us on and for loving us unconditionally.