My Year in Running-2012

I still can't believe this, but it's now mid-December and we're just a few weeks away from 2013!  As the year draws to a close, "Best Of" lists start popping up everywhere you look!  We'll start looking back at the top songs/movies/news stories/celebrities of 2012 and also reflecting on the past year of our own lives.  I love the idea of reminiscing over good times as well as learning from the not-so-good times and ultimately making efforts to be better next year.  So when I saw this "Running Year in Review" from Miss Zippy floating around the blogger/twitter world, I decided to jump in on the fun!  

My 2012 Year In Running:

13 races in 2012!

Best Race Experience

My first half marathon, 13.1 series race in Queens.  I loved training and racing in my new home with my family and friends there to support me.

Best Run

NY Runners in Support of Staten Island on what would have been NYC Marathon Sunday.  I was only planning on being a cheerleader for the marathoners as they ran a 26.2 mile tour of our fantastic city, but after Hurricane Sandy I didn't hesitate to join a group of almost 1,000 runners carrying backpacks full of much-needed supplies to distribute to families in need.  I met some amazing people and made new friends.  I'm not even sure how far we ran that day, but it was an incredible experience and just another example of how great the running community is.

Best New Piece of Gear

SpiBelt, hands down.  This thing is perfect for long runs, short runs, any run! It holds my phone, fuel, keys, etc.  I gave in and ordered myself one after recommendations from multiple runners and thanks to Kristin I got a discount and free shipping! :)

Best Piece of Running Advice You Received

"You have a weak ass."-Dr. Metzl

Although I already knew strength training would improve my running and help with injury prevention, I needed his kick in the butt to start doing it!  Since cross-training and adding strength to my fitness routine is now doctor prescribed, it's a must-do.  I already feel stronger and can't wait to see more improvements in my running and fitness.

Most Inspirational Runner

This guy, every time.

If you could sum up your year in a couple of words, what would they be?

Fun, out of my comfort zone and learning something new with each run/workout!

Tell me about your year, in running or just in life!  What were your favorite moments/biggest accomplishments?

Race Recap: NYC Runs Hot Chocolate 10K

This past Sunday, almost 1500 runners including myself took part in the NYC Runs Hot Chocolate 5K and 10K races on Roosevelt Island.  Running followed by hot chocolate might sound strange, but it's actually a fantastic combination!  This was my 4th NYC Runs event and I'm a big fan. The races are always very well organized and have a small-town race feel...although the popularity of their events is definitely growing!

My cousins Sam and Steph (who in case you didn't know is training for the NYC Half through Team in Training) both ran the 5K race while I opted for the longer 10K distance, which makes sense as I'm supposed to be training for the WDW Half Marathon in a few weeks!

One major plus to this race is the proximity of Roosevelt Island to my home base of Astoria!  After a super quick drive and fairly easy parking, we strolled over to the 5K starting area to find a lot of fellow runners!  The weather was crappy, 40ish and drizzling, but it never full out rained on us which was great.  NYC Runs event do not yet have assigned corrals, so runners organized themselves by pace as able.  I spotted Beth in the crowd with her neon shirt and only had time for a quick "hi" before the 5K runners were off!  The 10K didn't start until 10am so I was able to dart across the island and cheer for everyone during the first mile before I started.


Go ladies! Sorry I'm not the best race photographer...

 Despite getting minimal sleep and having a few glasses of wine at a Christmas party Saturday night, they had an awesome race! I am loving watching them both get into running and supporting them along the way.  Definitely check out Steph's story at both her Team in Training page and here on PB&P and join me in supporting her!

Congrats Cousins!


Not only did they run their 3.1 miles and get the well-deserved hot chocolate, but they stuck around in the chilly rain to cheer me on and watch me finish! 

So...how did my race go?  I guess well, considering I went into this race without any goals or expectations.  I'm supposed to be training for the Walt Disney World Half Marathon that I'm running with Dad on January 12th, 2013.  But with my recent focus on strengthening, I really haven't been doing much running and have been taking CrossFit classes twice a week.  I decided to run the first half of the race comfortably and see what my pace was like and how I felt. 

After warming up in the first mile, I settled into a 9:30ish pace which felt hard.  The course was basically two loops around Roosevelt Island, except for a small modification due to damages from Hurricane Sandy.  There was a mix of pavement, sidewalk, dirt paths and puddles to navigate around which included a few small inclines.  As I was finishing up the first loop I was so excited to see my cousins, Steph's boyfriend and their dog Kirra cheering me on!  I checked my watch and realized I had finished the first half in just about 30 minutes and I was still feeling good.  I decided to push through and was hoping to negative split.  The second loop felt even more difficult, like I was pushing harder but not going any faster.  From mile 4-6 I ended up next to a woman from my hood wearing a Hell Gate Running Club shirt and we pushed each other those last two miles.  It wasn't exactly like fishing, but I made sure she did not pass me.  I "sprinted" the last 0.2 miles and finished with an official time of 58:46 (9:29 pace). 

Kirra's too cool for a finisher photo.

This was definitely not my best race and certainly not a 10K PR for me, but I felt strong the entire time and got to enjoy some hot chocolate at the finish...so I'm happy.  I'm so proud of my cousins for running the 5K and am looking forward to many more races with them in the future! :)

*Introducing* Fit Food Friday: Beets!

Happy Friday, y'all!  I'm very excited to announce Fit Food Friday's here on PB&P.  Each week will feature a different food and discussing it's health and fitness benefits! 

To kick off the first edition of Fit Food Friday, I bring you Beets!

The beet is a root vegetable that belongs to the chenopod family (with others like spinach, chard and quinoa).  Most people are familiar with the red/purple color of the beet root, but they can be yellow/golden too!  The green leaves attached to the end of beet roots are also edible and taste a lot like spinach or Swiss chard.  While beets (unfortunately) are not most people's favorite vegetable, they're packed with lots of vitamins and minerals and offer up great health benefits to both athletes and non-athletes alike.

Beets are naturally low in sodium & fat and are also good sources of folate, potassium, Vitamin C, manganese and fiber.  Beets do have a high sugar content, which makes them a sweet addition to salads, soups and mixed dishes.  My personal favorite way to enjoy beets is to combine them with goat cheese and/or walnuts on a flat bread pizza or tossed in a spinach salad!

If you are a fellow fitness fanatic, you've likely already read about how eating beets (or drinking beet juice) can improve exercise performance.  Including nutritious root vegetables in your everyday diet will definitely promote a healthy body weight, in turn leading to enhanced athletic ability.  However the key players in the connection between beets and improved performance are nitrates.  These are different than nitrites, which are the preservatives found in processed meats like hot dogs and bacon that have been linked to cancer and other negative health outcomes.  Nitrates have been shown to increase the efficiency of oxygen uptake by our body and muscles. 

There are several published research studies showing that supplementation with beet root juice enhances both power output and VO2 max (maximum oxygen consumption) in cyclists and other endurance athletes.  However, a 2012 study in the International Journal of Sports Nutrition and Exercise Metabolism found that single servings of beet juice immediately prior to exercise did not perform short-term performance in cyclists.  Ultimately, further research needs to be conducted to provide solid results that can be extrapolated to larger populations and show true improvements in athletic performance. 

In the meantime, I definitely recommend including beets in your vegetable repertoire for its antiinflammatory and antioxidant benefits...with an added possiblility of improved exercise potential!


A few interesting side notes...Some people do experience changes in urine and/or stool color when consuming beets on a regular basis.  So if you're stool turns pink/red, this is totally normal...but just make sure you're able to identify that the redness is not blood, which of course is not normal.  And finally, if I've inspired you to roast (or steam or pickle) some beets at home, but you prefer not to have pink-stained fingers, you might want to wear gloves during handling! :)

A Holiday Survival Guide

The Christmas tree is lit, "All I Want for Christmas" seems to be on repeat on the radio, and you're starting to dread the arrival of your January credit card bill. Not to mention tasty temptations like Christmas cookies, candies and egg nog are out in abundance!   To quote my favorite holiday movie, Christmas Vacation..."It's the holidays, and we're all in misery!"

I feel the holidays should be spent with family and friends sharing in the Christmas spirit...not worrying about money, presents and holiday weight gain!  Research shows that average weight gain over the holiday season is around 1-2 pounds for a normal weight person.  For overweight and obese people, holiday weight gain tends to be a little more, up to about 5 pounds.  While fear of weight gain tends to be dramatized and 1-2 or even 5 pounds may not seem like a lot, over several years these pounds add up to an unhealthy weight and increase risk for conditions like diabetes and heart disease.  As with most things, the best thing we can do is to be prepared and have a plan to combat this dreaded weight gain!

Check out my top 5 tips for enjoying holiday parties and events while maintaining a healthy weight:

1.  Just Say No! When your hostess with the mostess offers seconds, don't feel guilted into taking them!  Simply compliment her (or him) on how delicious everything was and how much you enjoyed it.  Also saying no to a few parties or events throughout the month is a surefire way to minimize stress and avoid holiday burnout.  

2. BYO...Healthy options! If you are always underwhelmed by the number healthy side dishes available at a party, bring your own.  This is the smartest way to ensure you can make healthy choices and stay on track with your eating.  It could be as simple as a veggie platter or fruit salad and has the added benefit of making you look like an extremely thoughtful guest!  

3. Be smart about your surroundings.   Standing right next to the buffet or snack table will inevitably lead to mindless snacking.  Focus less on food and more on socializing with family, friends or coworkers by engaging in conversation.  Set yourself up for success by choosing smaller appetizer plates over larger dinner plates.  Decide ahead of time which of your favorite foods are "worth" indulging in and treat yourself to small portions.

4. Eat as you would on any other day.  One of the biggest mistakes people make is to not eat all day in order to save calories for later.  While this sounds like it could work, going to a holiday party feeling ravenous can quickly lead to overeating.  Follow your usual eating pattern and make sure to have a protein-rich meal prior to party-time!

5. Keep (or start) moving!  Schedule exercise in around your holiday parties and events.  There's no need to wait for New Year's Resolutions to get active.  Planning your exercise in advance will prevent you from falling off track during the hectic holiday season.  Enlist a friend or co-worker to help you stick to your commitments!


And one bonus tip:

1. Move on!  If you indulge (or overindulge) this holiday season, acknowledge it and get over it.  There's no reason to beat yourself up or continue to sabotage your eating by dwelling on it.  I always like the analogy of getting a flat tire.  If you're driving along and get a flat, you wouldn't get out of the car and slash the other 3 good tires, right?  No! You fix the one problem tire and get back out on the road! 

Here's to a HEALTHY and Happy Holiday season!

Race Recap: MHRRC Turkey Trot 2012

Happy (belated) Thanksgiving to you and yours!  Enjoying good food with family and friends makes Thanksgiving one of my favorite holidays.  Not to mention I'm a big fan of reflecting on all the things we're thankful for...so this is my kind of day!  Another reason I love Turkey Day is because it's becoming a holiday for running!  Turkey Trots are becoming a popular Thanksgiving tradition and I can't think of a better way to start a day of feasting than a few sweaty miles shared with family and friends.

For as long as I can remember, my dad has run our local Turkey Trot.  And my brothers and I would either be out there freezing cheering for him or joining in the kids races. The Mid-Hudson Road Runners Club offers a few distances so that runners of any level can participate in the Turkey Trot: Kids 1-mile, 2-mile fun run, 5-mile and 25K (AKA 15.5 miles).  The last few years I've run the 5-mile race and every time I struggled with the hilly course.  It's not like anything I'm used to running in NYC, but I can push through anything for 5 miles, right?  Sometime back in July, I was reassessing my 2012 goals and decided that this would be the year to take on the challenge of the 25K race.  It sounded like a great idea at the time...

Come Thursday morning the weather was perfect--Mid 40s and sunny for the 8:30 a.m. start.  I wore shorts, a thin long-sleeve tee, vest, compression socks and (of course) a Sparkly Soul headband.  As I've never run 15.5 miles before, let alone "raced" it, I had no idea how to plan for this race.  Dad had sent me the course map and elevation, so you'd think I knew what I was getting myself into, but nope!  My ultimate goal was to survive (and not cry) and I guess we could say 10:30 min/miles was goal pace (given the hills).  The 25K distance typically draws only about 75-80 runners, most being faster and more seasoned than me, so I also mentally prepared myself to come in last for this race.  

Dad and I at the start

Since I already established that there was no way I was racing 15.5 miles, Dad decided we would just "have fun" and run together.  That plan worked for awhile.  The hills were tough but the downhills helped.  Dad and I had driven the course prior to the race and strategically dropped Gatorade where we wanted it.  I also brought my fuel belt and my favorite Gu Chomps for fuel.  In sharp contrast to NYC races, there was not water at every mile and definitely not many cheerleaders out on this course. There were a few water stations staffed by running club members and volunteers, who were very friendly and encouraging.  And then there were the few families (not affiliated with the running club) who stood out on their lawns or at the ends of their driveways to clap, cheer and hand out additional water to runners!!!  Talk about thankful! That's some awesome "small town" spirit to push a girl through an otherwise tough course.   

My new favorite photo.  Check out our matching form!

I mentally broke the distance down to 5, 5, 3 and 2.5 miles.  I decided early on that if I was going to meet my goal of surviving, I would have to walk most of the hills.  The inclines were hurting my calves and my lower back pretty badly, but I fought through it and felt strong for the first 10 miles.  My Nike+ app GPS was really thrown off, so I have no clue what my pace or splits were, but I also didn't care.  Despite the walking on inclines, I was starting to lose my umph.

Seriously, hills?

After the 10-mile marker, I told Dad to go on his own because I knew he could run faster and I didn't want to hold him back.  I tried to keep him in my sight for as long as I could, but that man is a beast and took off.  He's currently training for another Goofy Challenge in January so this was a good long run for him to practice.

Go, Dad, Go!

As I watched him disappear up over a hill, I turned up my music and dug deep to finish out the last 5.5 miles solo.  I thought to myself, "you run 5 miles all the time, no big deal...you can do this."  But I felt super slow and just wanted to finish.  My feet hurt, I was hating the pitch of the road making me run on a slant and I kept feeling anxious that drivers were not paying attention and I would get run over.

Can you see the ridiculous hill wayyy in the distance?

Mile 12 was (gasp!) yet another hill.  I distracted myself by singing (okay, rapping) to myself and thinking about all of the yummy food I was planning to eat later.  Sweet potatoes, turnips, pumpkin pie, beer...oh my! I thought about how I was missing the Macy's Thanksgiving Day Parade.  I thought about how crazy those people are for sitting in the freezing cold for hours to watch that parade.  I thought about how people probably think I'm crazy for choosing to run 15.5 miles on Thanksgiving.  They're right. It is crazy, but in my opinion it's always a good idea to be active and moving and sweating! :)


I was so excited when I saw Mile marker 15 and my Dad cheering me on shortly after! That last stretch was the longest half mile of my life.  The course heads back into the high school parking lot where it started, but in order to make up the complete distance, you have to run a little loop of the parking lot before crossing the finish line.  So you can SEE the finish line, but have to run a loop to actually get there.  Awful!  I just kept putting one foot in front of the other, but I felt like I going backward.

Almost there.

And finally....I crossed the finish line!  With a new PDR of 15.5 miles!

My official time was 2:48:27 (avg pace 10:52) which ended up being 89th of 96 total runners (not last!).  It could have been 3+ hours and I wouldn't have cared.  I was just happy to be done!  The first thing I said to my dad was "Okay, now I can say I've done that.  And I'm never doing it again."

Dad's offiical time was 2:41:01 (avg pace 10:23), which undoubtedly would have been much faster if he didn't stick with me in the early miles!  But I'm glad that he did (thanks, Dad!) because no matter how fast or slow...I love running with that guy!

In the end...I'm so THANKFUL that I survived my first (and most likely last) 25K Turkey Trot and was able to spend the rest of the holiday enjoying family and good food!

What are you Thankful for this Thanksgiving? Did you run a Turkey Trot this year?  Eat a lot of turkey & mashed potatoes? Tell me about it!

Race Recap: NYRR Staten Island Half Marathon

Staten Island, Sunday October 7th, 2012 at 8:30am.  50 degrees, overcast and breezy.  This was the scene at the NYRR Staten Island Half-Marathon this weekend. 

 This race was scheduled to be my second half marathon and my training was pretty solid up until 2-3 weeks ago.  I've since been battling some quad/hip pain (Don't worry, I have an MD appointment scheduled), so I wasn't sure how or if I was going to be able to run this Sunday. I ultimately decided to give it a shot.  After all, I had paid for this race and more importantly, Dad was coming down to run too! 

On Saturday, after Dad and I went out for a pre-race dinner, I got my gear together for race day: C9 by Champion running shorts, Nike Dri-fit top, Asics, RRS Dryroad socks, Sparkly Soul headband, SpiBelt, Blueberry Pomegranate Gu Chomps and Jet Blackberry Gu.

We arrived to the Island of Staten around 7:30am and quickly found parking.  Race Central was right next to Richmond County Bank Ballpark (home of the SI Yankees) with amazing views of lower Manhattan and an incredible September 11th Memorial.

There was a ridiculous line for the porta-pottys right before the start, so we didn't have much any time to warm up.  NYRR had their usual color-coded corrals and we lined up to wait for the start.  While listening to race announcements and the National Anthem, we snapped a few pre-race photos.

One of the best parts of the race came right as the starting gun went off...A FDNY Marine Unit in the harbor put on an awesome show for us:

The course was an out-and-back with a few hills and one long hill around mile 8-9.  Most of the course was along the waterfront, with awesome views like the one below of the Verrazano Bridge.  

I started this race with no expectations of pace or time, especially because I didn't want to worsen my injury.  Since I mentally break the half-marathon distance into two 5-milers and a 5k, I told myself I would get to the 5-mile marker and assess how I felt.  Although the out-and-back course wouldn't have made it easy for me to stop and turn around if my leg acted up, that was my plan.

The race started out fabulously.  Miles 1-4 absolutely flew by.  I was loving the cool weather, I wasn't paying any attention to my splits and my body felt happy to be running.  My quad pain was noticeable but I didn't feel hindered by it.  As I came across Mile Marker 5, I took some Gu Chomps and decided I would push through.  A few minutes later, I started seeing the race leaders speeding by me.  I was expecting the turnaround to be around the 10K marker, but it ended up being further along around 7.5 miles.  Mile 6 through the turnaround flew by as I was so distracted by all the runners on their way back to the finish.  It was super motivating and I picked up my pace, realizing I had some potential to PR.

Mile 8-8.5ish was the one serious hill of the course, but I had gone down it during the first half so I was mentally prepared to go back up it.  My only complaint with this race comes in here.  There was a water station placed right BEFORE the peak of this hill.  Maybe it's just me, but I like to power through all the way to the top of the hill! 

At Mile 9, I could definitely feel the impact of my sub-par training over the last 2 weeks.  My feet were tired and my lower back started hurting.  The next two miles were mentally challenging, but I was motivated by the fact that I was still on target to PR.  

Mile 12 was a slight uphill back toward St. George terminal and the finish line.  This was tough because I hadn't realized it was a downhill during the first half and I wasn't ready for it.  I was so close to the finish but this mile seemed to go on forever.  There were tons of spectators at this point and they were great! Cowbells, funny signs, high-fives, motivational cheers...I love it all.  And then finally there was a right turn back down to the waterfront and a quick sprint to the finish line.  

Smiling at the finish! 

Apparently in previous years, the course had one of those finishes where you can see the finish line but have to do a wrap-around or little loop to finish off the 13.1.  No one likes that.  So this year the course was modified in response to runner feedback and I have to say, this finish was awesome!  I flew down that last hill and finished super strong.  My official time was 2:10:46.  That's a 4 minute 6 second PR! With an injured leg. Boom.  

And Dad? 2:01:21, which would have been sub-2 hours if he didn't have to make a pit stop! As usual, I'm in awe of this guy...

I guess getting older=getting faster?! Maybe one of these days I'll be able to keep up with him (and maybe beat him??).

It almost doesn't need to be said that NYRR put together fantastic races.  They're always very well organized with plenty of water, post-race refreshments, volunteers, etc. and Staten Island was no different.    

All in all, a great day, a great race and a shiny new PR.  Next up...a visit to the MD to figure out what's going on with my leg.  Hopefully followed by the Disney World Half Marathon in January! :)

Did you know I'm an RD? And I'm thankful too!

Hey friends.  First, let me apologize for skipping the last TWO weeks of Thankful Thursday.  It's not that I wasn't feeling thankful, but more that I was feeling overwhelmed with working and studying for my R.D. exam.  Now that that's over, I can get back to enjoying my life! Woo!

So let's get down to it.  This week (month?) I'm feeling thankful...

...that I passed my RD exam!!! I've been a Registered Dietitian for 5 whole days and I'm still not over it.  Although I know that I know my stuff, I finally feel like a credible professional. So listen to me darnit! :)

...for my incredible friends! They are so sneaky and surprised me last night with a Wednesday wine party to celebrate my big accomplishment! Since we already celebrated when I got my job, this was totally not necessary...but much appreciated!

...that those friends I mentioned really know how to party.  And by party, I obviously mean play Outburst and Charades.  Isn't that how everyone spends Wednesday nights?  Oh..and there was lots of wine & cheese! Yum.

...that my absolute favorite season is officially here! Fall=apples, cool weather, pumpkins and comfy sweaters.  What could be better?

Apple crisp = love.

...for my beautiful hometown.  I don't know that I appreciated the beauty of the Hudson Valley until I moved away and I love going back to visit! On Sunday, my mom and I had a really nice walk on the Walkway over the Hudson and took in some incredible views!

...for my Foodie Pen Pal package! Check back on Monday for the big reveal! In the meantime, head over to The Lean Green Bean Blog to sign up for October yourself! 

Okay. Now your turn! What are you thankful for? Do you have the best friends in the world? (Hint: you don't...I do.) Are you psyched for fall? TELL ME.

My Sunday Runday

 Today was awesome.  So awesome I feel like writing about it.  After skipping my runs earlier in the week due to that silly head cold, I was more than ready to get in some mileage this morning.

Before I write about my stellar run, let me quickly say how proud I am of my dad!  This morning he ran the Heads Up Half Marathon in Concord, NH...finishing in 2:04:45! Way to go Dad! Looks like I'm going to have to pick up my pace to stay with him during the Staten Island Half next month! 

And now, back to me. :)

My alarm went off at 6:45am and I spent a few minutes trying to convince Rocky to spoon with me.  He wasn't having it, so I got up and had oatmeal with peanut butter and a big glass of water. I strapped on my fuel belt and Asics and headed out.  

The weather was absolutely perfect: mid-60s and sunny.

To get 12 miles in, my plan was to run down to Queensboro plaza, over the bridge, add 1.5 miles in Central Park and turn around and run back.  

I'm not exactly sure what's going on with the QB Bridge construction, but half of the bike path is torn up and with the storms this weekend, it was a puddly (not a word...) mess.  I quickly decided to scrap my original run plan.  

I knew I could easily add 6ish miles in Central Park and hop on the subway back to Astoria.  As soon as I crossed over 5th Ave, I got excited about my new plan.  I've run a few races in CP but rarely get over there for training.  

In a city where everyone is always in a big stinkin hurry, it's really nice to slow down and take in the beautiful sights and sounds of Central Park.  So I did.

I ran infamous Cat Hill.

And around the Jacqueline Kennedy Onassis Reservoir.  Twice.  Smiling the whole way. I really got distracted by the beauty of this city and it was awesome.

When I finally snapped out of my happy place, I finished the last few miles on the Bridle Path. 12 miles at 10:16 pace.  Other than a tight quad and achy hip, I felt great on this run.  

After my run, it was time for weekly grocery shopping.  And football.  And of course an afternoon nap!

Finally, after some studying and more football, I cracked a Dogfish Head Punkin Ale.  It's the perfect taste-of-fall beer and is a great ending to my awesome day!

Monday Motivation

I don't know about you, but I've been totally wrapped up in the Olympics this past week.  It's incredibly inspiring to watch these athletes who have worked SO hard finally get to compete and make their dreams come true.  I can't get enough of the running, swimming and gymnastics events in particular.  They're definitely motivating me to get off my butt and get my workouts in! 

I do agree with everyone that NBC is cutting the coverage with WAY too many commercials, which can get really frustrating because I might miss something awesome! However, some of these commercials are amazing and motivating in and of themselves.  The VISA commercials narrated by Morgan Freeman literally give me chills.  And this one from Nike Running:

That kid is no Olympic athlete...but he is out there moving.  I love it.  So when you find yourself lacking motivation...turn on the Olympics! Or check out some of these commercials. And then get your butt in gear!

Tell me: what motivates you? Which Olympic events are you loving?!