ashleyd /

The dreaded hamster wheel…

Thank you mother nature for ruining my long run plans. It was a beautiful occasion in my head. An hour of quality time with Dori enjoying Central Park and the East River path. Instead, thanks to the more than ten inches of snow NYC has received thus far, I will be confined to a hamster wheel for tomorrow’s 10 mile run. I know it isn’t impossible as of done plenty of six mile runs on the treadmill and have even read inspiring storys like Ashley’s 20 miler!
I found this article on Runner’s World when I was searching for inspiration:
December 23, 2008


18 Miles on a Treadmill: Can It Be done?
Is there anything wrong with doing my long run on a treadmill? I have to run 18 miles this week and I live in the Midwest where it’s 0 degrees and we’re expecting another snow storm today! I realize a real runner would be outdoors, but I just don’t want to risk my marathon by falling or getting injured in the extreme cold. (I know, I’m a wimp!) Do you have any tips for getting through an 18-miler on my treadmill? – Jim P.

First, Jim, you’re not a wimp! Any person who asks if running 18 miles on a treadmill is OK is a “real runner”! A few years ago, while I was training for the Goofy Challenge, Chicago was hit with a winter storm. The paths were covered in ice and snow and the temps were in single digits. I chose to run my 18-miler on a treadmill while watching all four parts of The Thornbirds. Not only did I get in a quality long run, I was also able to run in shorts and acclimate to running in warmer temps.
There are a lot of perks with treadmill running: Bathroom stops are convenient; you don’t have to hide or carry fluids; and you can keep a consistent pace. Marathon training is all about being flexible as you go, and getting in what you can.
So, you can’t run outdoors in the extremes; it really comes down to which terrain will allow you to get in the best quality long run. In this case, the risk of running outdoors outweighs the benefit. Plus, there’s a point where running outdoors in extremes is more about ego than wisdom, and the marathon gods don’t care much about ego. So saddle up, my friend, and try these tips for running long on your treadmill:
Watch an exciting flick (definitely not The Thornbirds) or two that will get you through the duration. Make it running specific, as there is nothing that will keep you going quite like a movie about runners! Some of my favorite running movies include: Chariots of Fire, The Spirit of the Marathon, Without Limits, and Running on the Sun. Some other motivating movies that will put an extra spring in your step are Rudy, Rocky, and Breaking Away. The time will fly by!
Don’t have a TV? Develop a special long run music mix for your iPod.
Break up your run into 10-minute increments. Every 10 minutes take a few sips of fluid and every other 10-minute increment, pick up the pace to target marathon pace for 1 minute. Adding 1-minute surges every 20 minutes will mix up your muscles, break the monotony, and give your mind something to target.
Run a low-level hill profile on the treadmill. It will help balance the difference in effort in running indoors versus outdoors. If you normally run hills on your long runs, simulate the grade percentage. If not, stick with 1-3% hills at the most.
Put a notepad and pen next to the treadmill so your mind can clear out “to do” tasks as you go. There’s nothing worse than thinking something brilliant and stressing out trying to remember it while you run. Write it down and keep on plugging.
Happy Trails,
Coach Jenny Hadfield

What are your tips for making a long treadmill run more enjoyable, less boring, and easier?
I’m heading over to a brand new wellness center that just opening in NYC, Dasha Wellness, this afternoon for a tour. I’ll definitely share and review later this weekend. Have a great day!


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ashleyd /

A day filled with surprises!

Happy Wednesday! I hope everyone is having a great hump day and hopefully enjoying better weather than New York City. I don’t know what it is about rain but it just makes me want to lay in bed all day and read. My gal Lilveggiepatch talked about it today in her post and I couldn’t agree more! Does rain make you want to stay in bed? I will say, my comfy Hunter wellies do improve the rainy day outlook since I don’t have to worry about keeping my feet dry.
This morning started bright and early as Bo and signed up for a crazy challenge at Equinox. Our favorite spin instructor, Dave M, who we enjoy every Monday morning was teaching a special endurance spin class today in honor of February and Heart Health month. Bo and I only started spinning seriously seven weeks ago and since then have enjoyed our Monday and Tuesday spin classes each week. Two weeks ago we invested in padded spin shorts and cycling shoes which have made all the difference. Cycling is intended to not only use a down force on the pedal, but an upward pulling force as well. Clip-in spinning shoes allow this motion. For spinning, this uses muscles you would not regularly use without the upstroke. More muscles used means more weight lose due to more calories burned. I have definitely felt a difference in my calf muscles since investing in shoes.

Dave M’s Monday class focuses on an hour workout that will leave you begging for 23 hours of recovery while Candace’s Tuesday class focuses on proper form and interval training. Today’s class promised the following:
This 75 minute spin class is a rigorous workout specifically designed to improve endurance, cardiovascular health, and aerobic capacity while building muscle, improving strength, and reducing fat. Interval based, emphasis on proper cycling form and technique.

Bo and I were both hesitant about the class but excited for the challenge. Could two spinning newbies make it through the entire class or would we have to leave early and give in to defeat? Challenges like this are what often help me realize my potential and how far i’ve come over the past few years. During high school and college I never participated in any intramural sports or activities where I feared I wouldn’t succeed. I always feared failure or what people may think. It is amazing how my confidence has increased over the past few years as i’ve realized that I will never gain anything without trying and that most people are too focused on their own workout during a class to worry about my mistakes or inabilities.
The class was definitely a challenge and tough from minute 1 all the way through 75. Dave included a long hill at the start and the middle while the in between was speed workouts, red/light greenlight, and hill killers with negative splits. Woah! My bike shorts, socks, and tank were soaked by the end of class! But, Bo and I not only made it through the entire class, but I even became the girl who pedaled so hard that she ripped off the pedal! I was mortified but Dave M and the rest of the class were totally impressed. During our last speed interval at level 6 I was going all out when boom my left foot comes flying out due to the fact that the entire pedal came off the bike. Luckily I wasn’t injured but it definitely gave everyone in the class a good laugh. 🙂 I’m sure i’ll never live this down. Bo and I were definitely surprised that by the end of the class we were one of the people requesting that this class be a weekly addition to the Equinox class menu.
I was definitely starving by the time I reached the office. Instead of my normal oats, I opted for protein oats hoping that the added protein would hold me over longer. This morning’s mix was 1/2 c blueberries, 1/2 portion whey protein, 1 pack Natures Path No Sugar Added oats, cinnamon, a dash of salt, and water. It was delicious and held me over until my late lunch meeting. I also find that drinking tea throughout the morning helps satiate my need to snack or chew consantly.
This afternoon I was happily surprised to find out that I won Missy’s The Lite Choice giveaway! There are 15 locations in New York City so hopefully Bo and I can finally try their yogurt this weekend. The Lite Choice prides itself with it’s 100% all-natural soft-serve which is made from fresh ingredients. Similar to other options it is low fat and low calorie. But, the great party is that there aren’t any hidden additions like corn syrup and preservatives. Frozen yogurt that I can feel good eating?! I can’t wait!
Tonight I was pleasantly surprised to hear that I had two packages waiting for me at the front desk. One package is from Jay Robb and the other is from Angela’s awesome Glow Bakery bakery. I’m taking my first pack of Jay Robb to work tomorrow so i’ll review that and my first Glo Bar tomorrow night.
I had plans to join some other gals for a Core Fusion class tomorrow night but now no one can make it. I can’t decide whether I should go on my own or run since I haven’t run since Saturday’s long run.

Today’s Workout Song of the Day: Kings of Leon Use Somebody



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Up and Moving and some morning EYE CANDY!

Good morning and Happy Thursday! Only one more day until the weekend! I am already excited for this weekend as I have a long run planned with Dori and Melissa which will also include the NYRR Run for Haiti 4 miler, a housewarming party for my cousin Meredith, and hopefully more Olympics watching! Did you see the half pipe competition last night? Amazing! Bo is especially fond of him due to his flaming red hair!
This morning I had speed work planned and some ab work Fitnessista style. My legs are still sore from Sunday and Monday’s long runs and 3 days of Core Fusion DVD. Therefore, this morning’s speed work was not my best. I did the following:
5 mins warmup 6.0
5 mins 6.2
2 mins 7.2
5 mins 6.2
2 mins 7.2
5 mins 6.2
2 mins 7.4
5 mins 6.2
1 min 7.8
Due to a late dinner last night I didn’t half my normal piece of toast and jam before the gym. I wonder if my body was missing that extra burst of food and nutrients?

Before moving over to breakfast, I wanted to make sure everyone knows about the awesome website Groupon. This site sends out a daily deal for over 50 different cities which is normally a 50%-75% discount. The discounts range which is what I love. My friend Elizabeth has benefitted from the Bikram discount last week, my girlfriend snagged Pole Dancing lessons/workout, and I’m thinking about taking advantage of today’s discount for Pilates on Fifth! Here is the link to todays!
If you want to join Groupon today for FREE click here!

This mornings breakfast was exactly what I was craving- Green Tea (Thanks Tea and Honey Store), 1/2 my Jolly green juice from One Lucky Duck, and pumpkin oats.

I hope that Power Vinyasa tonight with Lauren at Equinox will work some of this soreness out of my body. Also, either today or tomorrow I need to buy a new gym bag. Do you all have recommendations? Right now a Lululemon bag is my first choice but i’m open to ideas. My old school Vera Bradley bag from college is just not cutting it anymore. It’s a little akward when I walk into meetings with it up here in NYC.
And now, I leave you with some morning eye candy! I had the great opportunity to meet and hang out with Ryan Reynolds last week at a work event. He is funnier in person than you could ever imagine. This is definitely the worst picture of me (why was I on the end?!) in a while but regardless it was still a fun time!

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