Just in: New Nano

Apple is launching a new Nano. It looks a lot like the first nano+video! This is good news for those who like things slim and sleek; I was never a fan on the chunky square video nano!

Does Wearing Heels Burn More Calories?

I don't even know if I am going to workout today since I have lots of plans tonight, including getting to see a show at Fashion Week. So excited, thanks Shane! So running around in heels, (0kay, I will be alternating flops and heels) may be it. After the show, I am going to a raw food class at Bonobos. If I get home and I have lots of energy, maybe I'll do a workout video or some stair running. Now that I sit for 12 hours straight on class days, stairs are becoming even more important in my life. Luckily (I type this with a note of sarcasm), one of my classes is on the 8th floor. But trust me, if you saw the lines for the elevators, you'd hike it too!

Back to fashion for a sec, did anyone else love Serena's dress last night? I enjoyed every minute of the episode, I find season 2 much better than 1 so far. One was kind of painful at points!

Since yesterday I posted the workout I was planning to post today I don't have too much to say.

However, I am planning on signing up for spinning classes (2x a week) and a hip hop dance class (1x a week) at the school gym this semester. I hope I get in to the classes, I have missed spinning terribly!

I also think I am going to sign up for the September 28th NY Road Runner's Marathon Tune Up, which is 18 miles. I am going to have to recruit some of my running friends for that one because an ipod just won't be enough. And if anyone in the NYC area is interested in joining me, let me know. You don't have to run the whole thing, you actually don't even have to sign up (it's a free park) unless you want to count it as a marathon qualifier for IMGNYC 2009.

All right, that's all for today.

JK, one more thing, I just downloaded So What? by Pink, so I am excited to workout to it! Buying new music is always a great workout motivator, even if only to dance around your room! I am a little out of the top 40 loop right now :(, so if you have any suggestions, I'd love to hear them.

Rock Your Body Challenge: 3s and 5s treadmill challenge

I made up this workout last night and did it this morning. I was planning to post it tomorrow, but I was so excited that I decided to share it tonight. I mentioned I was a huge dork right? (As if it's not apparent.)

So my goal for the workout was four-fold:

1.) Easy to remember-I hate when magazine workouts are just all over the place, with times and speeds. This is a series of 3 minute and five minute sets.

2.) Hard-I thought it was pretty hard, you should need the recovery intervals, but I have options for make it harder, easier or quicker at the end. Of course, the faster you run, the harder it is!

3.) Not boring-you never have to do the same thing for more than 5 minutes, MAX!

4.) A combo of intervals and tempo runs-calorie killers and fat blasters, respectively!

So here is:

I listed my speeds in mph in parentheses--I get faster as my body warms up. But you should be sprinting at your personal sprint level, tempo running at a comfortably hard pace, and recovering at a slow enough pace to resume normal breathing in 3 minutes.

45 minutes total

Warm up: 3 minutes easy walk or jog (4 mph) Take this time to get psyched. Tell yourself how great your workout is going to be. You are going to get through it and rock it! Tough love version: You took the time to get on the treadmill, so make the most of every minute, otherwise you are wasting your time.

1st Set

3 minute tempo run (6.5 )
3 minute sprint interval (sprint 1 minute , jog 1 minute, sprint 1 minute) (7.5, 6, 7.5)
3 minute tempo run (6.7)

Recovery: 3 minute walk or jog (4)

2nd Set

5 minute tempo run (6.7)
5 minute sprint interval (sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min.)
(7.5, 6, 7.5, 6, 7.5)
5 minute tempo run (7) You are more than half way WOO-HOO!

Recovery: 3 minute walk or jog (4)

3rd Set

3 minute tempo run (7)
3 minute sprint interval (sprint 1 minute, jog 1 minute, sprint 1 minute) (8, 6, 8)
3 minute tempo run (7)

Cool down:

3 minute walk or jog (4)
Take this time to congratulate yourself for all your effort, the hardest part of your day is behind you! Calories torched, energy up, and the lovely glow radiating from your cheeks!

Make it harder:

-add incline (even just to the recovery intervals)
-run faster
-cut out recovery segments or run them

Make it easier/and or quicker:

-Do jog, sprint, jogs for the intervals
-Cut out second tempo run after each sprint interval (saves 11 minutes)
-Run slower

This was great with 5 minutes of stretching and 10 minutes of ab work this morning. I think next time I will jog the recovery intervals or add a steep incline.

Playlist of the Week: I Love Rock and Roll

While I am a Top 40 workout girl, I have a healthy appreciation for the oldies. My parents are in their 60s, and I inherited my dad's love of the Beach Boys (I've been to 4 concerts), Fleetwood Mac and the Beatles (saw Paul McCartney at Pure Food and Wine).

These are my top picks for tunes to rock your workout, plus a link to a great list of rock workout songs I found online.

Warm up songs:

Start Me Up- The Rolling Stones
Go Your Own Way-Fleetwood Mac

Surfin USA, I Get Around, or Surfin Safari-Beach Boys (your pick)
Tide is High-Blondie
Help, Day Tripper, or Hard Day's Night-The Beatles
Wolly Bully-Sam the Sham (reminds me of Splash)
Run Around-Blues Travelers
Mony Mony-Billy Idol
Me and Bobby McGee-Janis Joplin
Running Down a Dream-Tom Petty
Livin on a Prayer-Bon Jovi
Dude Looks Like a Lady-Aerosmith

Cool Down
Sweet Emotion-Aerosmith
City of Blinding Lights-U2

So Brit didn't perform, but she looked fab! If she wasn't ready to perform, than it is probably best she didn't. In my opinion, Pink had the best performance, and looked pretty hot!

The VMAs were predictably disappointing, but I doubt Gossip Girl will be!

I have so much Fashion Week related gossip. But I'll just share this one little story, as it is semi-health related.

After the marathon, I had gained some weight (which is pretty common based on speaking with my fellow marathon girlfriends). During training my diet had changed and my portions had changed, so to get back on track, I went to Nu-train to see a nutritionist. My nutritionist, Dara Godfrey was this absolutely gorgeous, tall, super-thin woman, with the most amazing clothes. If she wasn't the sweetest, most down-to-earth person, she would have been one of the people I tell myself hasn't eaten a carb in five months. Anyways, the other day, I googled her to see if she had written anything about nutrition lately. I come to find out, she is married to a famous fashion designer (Jay Godfrey), her wedding was announced in the NYTimes Society pages and written up in the NYTimes Wedding Section (super exclusive). So anyways, I thought that was really funny, as I never would have guessed she wasn't a regular (gorgeous) Jane, with a smokin body and fabulous clothes.

PS I have a great workout to share with you tomorrow!

Long Run Recap and Weekly Workout Wrap Up

So 11 miles did not happen! Ooops! I actually slept in until 10:30 today, haven't done that in at least a year. Then I lazed around and watched the soup until I met my friend for brunch at Five Points. Great start to the day!

So I planned to do my run after brunch. I stopped into my office to change into my race ready shorts. I hate wearing spandex in public, but I love the storage space in these things. I could pack for a long weekend in them!!!!!

It was hard to get going midday. I just forgot that my body sent all the blood to my stomach and was using all its energy to digest (which is the most energy consuming process the body does. Thus, you are not hungry when you are sick because your body need the energy to repair you, and doesn't want to waste it on digestion.) So it was a bit hard to run on a full stomach! I like to be empty when I run, even though all through college I worked out after dinner, I guess I'm an oldie now!

I decided to just run for an hour, half an hour out and then run back. The run did get considerable better, I ran from Washington Square Park to the West Side Highway, by four miles in it was pretty nice. I ended up running up to 72nd street and then running back.

So I did 9 miles. The second half way faster than the first. When I get tired of running, I tend to speed it up. The less fun, the faster I run. I was a little disappointed that I didn't do my 11 miles, but I'll try to not beat myself up about it!

I actually had to rush back to see Perez Hilton Takes Over the Universe (or at least the greater LA area) The Musical. Which presented in the NYC Fringe Fest and happened to be directed and choreographed by a kid I went to high school with. Good to see a Shen student make it after all.

Weekly Workout Wrap Up:

Monday: Nada except a lot of walking around the Island

Tuesday: 3 mile jog and 17 mile bike ride.

Wednesday: Nada, suprisingly exhausted from my travels.

Thursday: Again nada, still so tired.

Friday: 30 minute morning elliptical, post-work workout (totally didn't want to go, but I did and felt awesome after). 30 minutes elliptical and full arm workout and 3 sets of 12 reps on all 6 leg machines.

Sat: 4 mile run and the Fitnessista Workout #1 3 sets of 12 reps with 7.5 lb weights, should have done heavier! She does a great job with the description and photos!

Sunday: 9 mile run

Pretty light week and I have plans every day for the next two weeks, so I am not sure what the next few weeks will look like! But I am not complaining; I am definitely not cool enough to ever complain about too many plans! I look forward to all of them :)

Now I am watching the VMAs instead of studying. I hope Brit performs!

Anything that can go wrong....and a little bit of luck

Okay, today's race was a challenge almost from the start.
I hadn't planned on going out last night, but my roommate and I each got invited to parties in the building, and went to both. Lappin up the vino, not a great pre-race plan--thank god the Fitness Women's Race start time was 9:30...late for races! I had to be there before number pick up and registration closed at 9:15

8:06 So this morning I woke up feeling okay, but a little less than 100% on the clarity side of things. I brushed my teeth, removed last night's mascara (finally tried my givenchy phenomen' eyes--good, but not worth the hype), threw a few things in a bag, and was running a little late. I made down a few floors in the elevator when I decided to go back and grab some cash, just in case.

Good news, there was no hurricane and it was not pouring, or even raining! But there was at least 90% humidity! Thank god for my ultra thin Hind running shirt, this thing is so light I almost feel naked in it!

When I went back up I got my key stuck in the door. I was definitely not happy because I hate hate hate to be late. I am extremely laid back, but something about being late freaks me out! So I went to the front desk and the maintenance guy was right there! So I asked him to go retrieve my key and leave it for me at the desk. The guy being right there was super lucky!

8:32AM I ran out of the building got a much needed SF Red Bull and the Duane Reade downstairs, and alternated that and water on my run to the subway.

8:36AM The train was pulling in when I arrived.

8:41AM I arrive at Grand Central and transfer to the 6 uptown-holla JLO

8:45AM I get off the subway and my ipod speakers stop working! WTF PS My ipod made a miraculous recovery after the white screen incident! So now I am ipodless for my race! I really was hoping to get a good time as I had been training a lot and had a good shot at improving!

8:46-9:05AM-I search desperately for a Duane Reade to buy new headphones, but on Lex, Madison and Park on the upper east side, Duane Reade does not mix with Dolce and Gabbana. So I make a last ditch effort to head east--out of my way--to see if the less classy 3rd ave has a DR.

9:06 No luck. There is nothing open that would sell headphones, so I hurry west to the park and check in around 9:10, enough time to pick up my goody bag and a t-shirt and an extra bag for my roomie, they said it was fine! (see below)

Magazine, Quaker Chocolate Peanut Butter Granola Bar, Mini Luna PB Cookie Bar (ate it on the way home), Body Wash Gel, Quattro Razor, Girl Scout Alumnae Registration Card

Function Light Weight Acai Pomegrante drink with ECGG. Tasted just like Diet Snapple Raspberry Iced Tea. Fine tasting, but nothing special.

9:15-I put on bib and secure chip to shoe. and head to corrals

9:30-Race starts. Despite the fact that I had no tunes for the first time in forever, I actually liked being aware of what was going on around me. I could focus on finishing. I could listen to others conversations. (People listening on the run.) There were a lot of first timers in the race!

Mile 1 I took easy

Mile 2 I was feeling good so I speed up

Mile 3 I concentrated on short strides and low arms during the uphills. Lifting my knees and flicking my feet back to make the hills easier. Then widening my arms and my stride during the downhills. You really run with your arms as much as your legs, the legs will do what the arms do as Ramon says.

Mile 4 I tried to speed up a bit, even though I was breathing harder than normal for me. I tried to relax my face, arms, shoulders and hands and put the energy in my legs. I was actually freezing at this point because I was so soggy, most people were just pouring sweat from the crazy humidity!

10:15ish At the end of the race, I felt pretty good. A girl came up to me and asked me how the race went. I said pretty good and asked her how hers went. She said she didn't feel very well and it was her first race. I made sure she got some water and told her that it was common to feel a little sick to the stomach in the beginning. She asked if I had run any races or marathons and I said that I was doing the NYRR races to qualify for the NYC Marathon in 2009 and I had run the Nike Women's last fall. She was signed up for this fall's Nike Marathon with TNT. I lost it! I was so excited for her, I probably scared her. I told her it would be the best experience of her life; the TNT coaches would be right there on the course; there were massages, pedicures, chocolate and Tiffany's, and it was basically the greatest race ever. I wished her luck and assured her she would be fine!

I ended up getting my best time of the season, and the worst Age/Graded Percentage of the year. Kind of funny!

I am slow, but clearly training more helped. Imagine if I had my ipod! lol

Here is a look at my NYRR Race History--I am not a speedster!:
Race Name, Date
Distance(miles)
NetTimeOverallPlace
AgeGraded %

Fitness Games Women 4M September 6, 2008
4.0
37:54
50.7 %
Run for Central Park July 19, 2008
4.0
39:08
49.1 %
WABC Fight/Prostate Cancer June 15, 2008
5.0
49:56
48.4 %
Japan Day June 1, 2008
4.0
38:26
50.0 %
Run As One, TGL Classic April 13, 2008
4.0
38:29
49.9 %
Scotland Run 10K March 30, 2008
6.2
1:00:47
49.9 %
NYRR Fred Lebow Classic January 12, 2008
5.0
48:07
50.2 %
Norwegian Festival Grete's Grea... October 6, 2007
13.1
2:25:41
45.1 %
NYRR Half-Marathon Grand Prix: ... September 23, 2007
13.1 miles
2:14:00
49.1 %

12:00ish When I got home I had my 3rd shower in 24 hours--so humid and made a big salad ( i never use ice berg, but somehow I got it and had to use it before moving onto my beloved spinach and purple cabbage) and two big oat bran, kamut flake, double vanilla kashi oatmeal pancakes with banana.


Check out this CRAZY variety of sprouts from the Sproutman!

I have about 50 different oatmeal pancake versions. This was the first time I used oatbran, it was a bit dry, so use oatmeal to increase moistness. Plus I got a call during the first one and forgot to add in the sliced banana!

Here is the recipe--I don't measure anything, so these are estimates:

1/3 cup oatbran, about 11/2 TBSP kamut flake and kashi creamy vanilla instant oatmeal, a dollop chobani vanilla (plus another big dollop to top), two egg whites, pinch baking soda and celtic sea salt, 1/2 banana, best to add before flipping or mashed in.

My classic recipe is

roughly 1/3 cup oats, generous sprinkle kamut flakes and coconut flakes, 1/4 cup egg whites, dollop plain yogurt (although flavors are yummy also), dollop whipped cottage cheese, pinch cinnamon, sea salt, baking soda.

Fruit of choice added to top while cooking first side and before flipping.

Favs include: banana, berries, sugar free apple pie filling or sugar free cherry pie filling-so creamy and delish for special indulgences, fresh chopped peaches, dried unsulphured cherries.

Depending on type of fruit I usually top with about two teaspoons ( i estimate)of high grade 100% maple syrup or raw almond butter.

Not too much to say this week. I'm a little tired from traveling home and starting classes last night.

But here's the weekly buzz!

Physique 57 Specials (aka a discount-yes, a bargain-no)

September 1 - September 15, purchase 57 Days of Fitness and receive 57 days of unlimited classes. The investment in your fit and shapely physique is only $750 (that's $23.50 per class if you visit 4 times a week!).

Pair Down Deal
When you and a friend who is new to Physique 57 both take 14 classes within 4 weeks, you receive a few special gifts. One $50 Gift Certificate to Le Pain Quotidien and 10% off your next Physique 57 class package.

Yoga Challenge

Om's Yoga Challenge is back! They challenge you to attend 30 classes in 30 days in October, joining is free, the $139 monthly unlimited class package suggested. Not a bad deal! If you join the class, you get 10% off other special workshops, including Yoga Cook Eat.

http://www.omyoga.com/workshops/2008/03_Challenge.htm

Nike Clearance Picks

Here are a few cute pieces of apparel on clearance at Nike.com!

Nike Base Layer Short Sleeve T-Shirt now just 14.99

Nike Border Tennis Jacket $31 from $65

Nike Knit Acceleration Shorts $13 from $38

Great read of the week: The Perfect Fit from Trying to Heal

I totally related to this because pants NEVER fit me! I have loved wearing skirts and dresses all summer because they always fit and hide everything! But fall is here, and I now have to face putting pants on fresh out of the dryer, which often requires a lot of sucking in, wriggling and hopping! On the bright side, if the worst thing I have to face this fall is tight pants, life's not that bad!

Great info of the week: What is the Best Running Shoe? Very informative article by my fav sports store: Jack Rabbit Sports.
Don't forget to try the Shoe Dog Shoe Finder or the Runner's World Shoe Finder for some running shoe options tailored to you. But always go to the store to test them out before purchasing!

Personal Buzz

I am doing the Fitness Mind Body Spirit Games 4 Mile Race in Central Park tomorrow. And tut tut, it looks like rain, yuck!

I also need to find time for my long run this weekend. I just don't have the energy to do it after work. I don't think I want to run 12 miles in the rain tomorrow. So if it is going to happen, it is looking like early Sunday before a 12:30 brunch.

This is the test to determine if I want to sign up for the Philly full marathon in November. I have a lot on my plate with work (and looking for a new job that involves considerably less soul sucking), school (I have an econ class this semester which is no joke for liberal arts Meliss!) and wanting to have some type of social life! But we shall see, I do love the glory of training and that beautiful finish line.

TGIF Folks!