Weekend Werkin'

March 01, 2015

Saturday and Sunday are my girls. No, I mean, like, for real, they have become my trustworthy friends, always having my back when a tough week can run me down.

Who doesn’t love the weekends? Friday morning starts that positive vibe in most of us, where we know we’re approaching happy hours, brunch and extra sleep. For me, I am totally excited to spend the next 48-hours with my thoughts and my cardiovascular system.

Sure, a night out with friends, having a few drinks, is great and all, but suddenly I am more inclined to get home Friday night and begin my decent into a good night’s sleep, so that I can wake up, and focus on my hardest workouts of the week (which are always my favorite), shop for my favorite most nutritious foods and relax on the couch with my legs up and coffee in hand. Maybe it’s not your idea of weekending, but I think that’s what makes it special - it’s completely YOUR TIME TO DO YOU.

Healthy and light stir fry with sprouted grain tortillas to fuel up the night before a big workout. — Healthy and light stir fry with sprouted grain tortillas to fuel up the night before a big workout.

With Ironman training, weekends are most crucial to us swim-bike-run enthusiasts. Ok, let me at least speak for myself here…they are most crucial to me. I exercise 6-7 days/week and though every day includes tough workouts, the weekends are the toughest because they’re the longest. Saturday and Sunday are the only days I have to get in all the hours required to take my endurance to the next level. And most importantly, they’re the only days I have to do just the opposite - RELAX, unwind and reflect.

Lately, this is how it has been breaking down:

Friday:
I leave the office by 7pm, all smiles, but lots of aches and pains from a long week and come home to put together a healthy, carb & protein-packed meal for dinner. I stretch, foam roll, maybe ice those aches, and lay out my cycling/run gear for my early AM BRick workout. No wine, no problem, but definitely chocolate before a teeth brushing, and I’m in bed by 10pm...or at least that's the goal. Sleep time = approx. 7 hours..

Post bike & run breakfast: egg whites on sprouted grain toast with avocado, greens, parmesan and a green protein smoothie.

Saturday:
Rise and shine at 5:45am and tip toe out of the bedroom so as to not wake that sleeping husband of mine. Dress and pack in the living room (as everything has already been set up on dining room table) and run the 15minutes to T2 Multisport for my 6:30am computrainer class with the Terrier Tri team. At T2, I get in my cycling gear, eat 1/2 protein bar (usually a Quest or Rise bar) before the class and the 1/2 half afterwards. I hop on my bike (which I store there in the winter) and sit on the trainer and ride a series of tough small and long intervals, working in various effort zones, racing against my teammates on simulated courses that in fact exist all over the world (This Saturday we did the Ironman Syracuse 70.3 course which we learned the hard way has one huge hill). 2-3 hours later, after puddles of sweat have formed below me, I am off the bike, switch into sneakers, put on my little backpack and off I go - it’s run time! This weekend I did 2.5 hours on the bike and then 5 miles on the run in Central Park. This is called a BRick (bike + run). It’s not easy, but it’s required training for race day - learning to run on very tired legs. To think - I’ll be biking 112 miles and then running 26.2! AH. I am truly a crazy person. Anyway, so after the run, I get home, stretch, foam roll, eat a ton of amazing food- usually going for the most carb-friendly option to replenish such as oatmeal, with a protein smoothie or shake to get my energy back up (This time I had egg whites on sprouted grain toast with avocado, greens and parmesan, plus a protein smoothie). Then after I down a few glasses of water, I shower, get back in my sweats and I couch sit for a few hours…reading, blogging, relaxing. It’s the best feeling to sit back after accomplishing a lot in the morning hours. Aside from food shopping and other mini errands, the day is dedicated to recuperating and saving the legs for weekend workout day 2! Alcohol is out, sleep is in, and BForge is excited for her favorite activity all week - a long run! Nighty night.

Sunday:
I'm usually up and at ‘em by 7:30am, to prep for the run. I feed myself a proper meal (usually consisting of sprouted grain toast, almond butter and banana), with coffee (obviously), do a lot of stretching and rolling and dress for the winter wonderland outside, making sure I’m properly layered-up. The night before I am sure to charge my Garmin/heart rate monitor, plus my iPod (gotta have tunes for my solo long runs!) Most Sundays, these runs are done alone, so music is necessary, but once a month is a Sunday team run so I of course skip the beats in exchange for some convo with my comrades. Lately, I’ve been running up to 11 miles and that will continue to increase as I get closer to my Ironman race in August. But we’re already at the point where my weekends have become double-days…which means TWO WORKOUTS A DAY. This Sunday, 3/1, I swam 1100yds and then ran 11 miles, back to back. FUN! (No, seriously, I kinda loved it). Swimming is one of my favorite pastimes now so that’s like eating candy for me, and then running with like-minded, cool, fun people? Keep me signed up for that. I’m usually home well before noon and I’m ready for more yummy meals, and more time with my thoughts. Not to say I don’t do brunches with friends or go out and enjoy myself, but lately I’ve opted out to fully let my body chill. My husband enjoys his Brazilian Ju Jitsu classes, comes home and we have a nice dinner together and enjoy one another’s company on Sundays. (Spending the morning apart with our respective fit fams has actually made us a stronger couple as we appreciate ourselves more). Healthy love is a most important kind of love.

The Terrier Tri team just before Sunday's long run on 3/1.

Monday comes and I hit the ground running with a workout (usually cross training or a swim) and then an extremely busy B work schedule filled with meetings, conference calls and much too much time seated. (I’ve come up with tricks to avoid that though which one day we'll review). But the stress level is high during the week, even though I have time to burn those calories early in the morning. Weekends have surely become my time to accomplish feats that I can’t commit to during the week, and make myself a tad bit better than I was the week before. I think we all need to look at our reflection once in a while and check up on our health. Are you taking care of yourself and getting what you need on your off days? (Even if yours fall mid week?) I strongly suggest throwing in a run, spin class, yoga or meditation class...really ANYTHING that brings you peace and a strong sense of self.

Weekends can be for partying, and I guess at some point I did my fair share. But my most recent party is just sweatier and more sober than some. That may not be your idea of werkin' and that's fine. Bottom line - whatever your next weekend schedule involves, just make sure you enjoy yourself and take care. That’s what life is truly all about.

Weekend wishes,

BForge

That Time We Ran Across America

February 25, 2015

Four years ago today, I set out on a major adventure that would forever change my life.

Dean and I running in the California desert, March, 2011.

I was working at the television show “LIVE! with Regis and Kelly” when the producers decided to create a huge promotion to draw attention to the growing childhood obesity epidemic in the United States. They enlisted the help of renowned ultra runner and New York Times best-selling author Dean Karnazes and asked him to embark on one of the biggest challenges of his life thus far: to run across America in 75 days to support a great cause - Action for Healthy Kids.

After Dean was in, it was time to build a team to go on the road with him. A small group of athletes, support crew and production team were formed. The last piece was a publicist. And as soon as I was asked, I knew there was no other option but to say YES. I would live on a bus, run alongside an incredible athlete, and pitch my way through the country that I would never ever see this way if I said no.

So I packed one large suitcase, mainly full of workout clothes, and said goodbye to the Big Apple for a while, leaving behind my boyfriend (now husband) and my blow dryer (road life ain’t glamorous!) I flew out to Los Angeles and met the crew I would live with for the next 75 days. Outside of meeting Dean a few times before (and having run with him once back in 2008 for 25 miles on a treadmill - that’s another story!) I only knew one person on my team well, the rest were new to me, but all wonderful and charismatic people. The evening before the run began, I was introduced to my new home for the whole trip - a pretty groovy tour bus - plastered with Regis, Kelly and Dean’s faces, equipped with a living room, kitchen, bunk beds, bathroom, edit suite and an awesome driver named Mark. I loaded my suitcase into the bay and knew there was no turning back.

The kickoff from Disneyland, Feb. 25, 2011.

On the early morning of February 25, 2011, we all arrived at Disneyland in Anaheim, California to stand in front of the castle and wait for the countdown to begin “LIVE! with Regis and Kelly’s Run Across America with Dean Karnazes.” News crews were lined up, Dean’s family was standing by, confetti was ready to blast off and we were live on TV with Regis and Kelly. A big group of runners gathered around Dean, including myself, and before we could blink, the horn signaled GO and we were off!

Through Magic Kingdom we ran, then out of the park and onto the highways that would soon be the majority of our 75-day adventure. Our 3,000-mile route was already perfectly mapped out thanks to our incredible logistics team, every turn by turn accounted for months before we began. We were to lead Dean with cars, buses and bikes, but he was to remain on foot - for all of it. This journey was created to take us on a path through AZ, NM, TX, OK, KS, MO, IL, IN, OH, WV, DC, MD, PA, NJ, NY. Aside from the 40-50 miles Dean would run each day, there was a community element; we had planned a dozen 5k races in major cities across the country that the locals could partake in to get in some miles, donate to a great org and of course run with Dean.

That time I forgot my sneakers and had to conduct a phone interview for Dean on the run. Never lived that one down.

Half of the time we all lived on the bus, the other half we lived in hotels, motels, any place that had a bed. We saw some of the most breathtaking sights - mountains, canyons, rivers, valleys, deserts. When we’d wake up to start the morning’s run, it would be 30 degrees and climb to sometimes the 90s when the sun would come up. We ate plenty of trail mix and picked up goods along the way; we met incredibly interesting people with unbelievable stories and lifestyles; we drove and ran through some of the most desolate areas of America before we entered huge cities for our 5k races such as: Phoenix, Albuquerque, Wichita, St. Louis and more. And we bonded and fought like brothers and sisters. We all dined together each day - a group of 20-40 yr olds all with different backgrounds and on this trip to fill very different roles. Some of us hailed from Texas, some from Colorado, some from NYC. But we all had one thing in common- we were here to support Dean, document his journey and get him to NYC safely by mid May. Each morning when we rose, we all had a job to do.

My job was to be the on-the-road publicist for Dean and the entire promotion and the author of the daily Run Across America blog, which captured each of Dean’s days, the ups, the downs, the glory, the exhaustion. My focus was to make sure that as we neared each small and large city, I was already in touch with the local newspapers, radio and television stations. Because we were running on a specific schedule, I had a good idea of when we would hit the city limit. Dean didn’t have time to stop and chat with me or any newscaster, so it became apparent early on that all interviews with Dean would take place on the run. And that my friends, is where my running career began. Day by day, I’d run a couple miles here and there to discuss with Dean his day ahead - which may have included a phone interview with the town paper or a visit from a local blogger who wanted to take pics. Camera crews were the best part; I had to give them a heads up that they’d too be running if they wanted to get some shots or words from Dean. There would be no studio visits, but I could however put the cameraman in the front seat of our pickup truck and drive alongside Dean so that they could interview him on the go. Our own road production crew had to do the same, as this was all for a national television program after all. It wasn’t always easy, but we worked together to make it happen.

Dean approaching a MILEstone- 1500 miles down! Just about halfway to NY.

The bulk of his support came from his trustworthy and strong crew, consisting of a trainer, former Navy SEAL and athletes of all backgrounds. While I was essentially running a PR office out of our bus most of the time, these guys were running with Dean, taking turns pacing him, handing him off food, hydration, clocking his miles, directing his turns, and always watching the traffic ahead and behind. Dean didn’t run on running paths too often; he was often on major highways, some back roads, a lot that had no signage at all. His crew was careful to lead him as he put one foot in front of the other sometimes in very terrifying situations where there was no shoulder to the road and the blind turns were abundant.

The journey was certainly a huge undertaking for Dean but it wasn’t always easy for us road crew members either. Most of us were new to each other, at least new to living together…on a bus, to say the least. And there were two buses - one for the production team and the other for Dean and his logistics and support crew. We traveled everywhere together and tried to find some days to have a little fun, especially when Dean would return from his day’s run and we’d park at the next sleep stop. We were all professionals but we tried to remember to enjoy every moment and embark on adventures in the towns we were passing through from time to time. We also celebrated MILEstones like achieving 500, 1000, 2000 miles, and so on. Plus, we made a point to all pose with every "welcome to" state sign as we crossed over a new border. These memories were recorded by the film crew and packaged every week to air on “LIVE!” as a “Real World”-style segment, showing the folks nationwide what we were up to on the road and how Dean was getting through each week. The highlights always showed that our 24/7 work schedule was draining at times, but we only got stronger as we went along.

Our 5k races in some of America's biggest cities were always something to look forward to. Most were held at local schools and the surrounding towns would come out to run and support. To see smiling kids racing for the finish line was always such a rewarding experience. It broke up the trip and brought a lot of what we're doing and why we're doing it into perspective. A highlight for me was our 5k in Indianapolis, Indiana, where we actually held our race on the Indianapolis Motor Speedway - where the famous Indy 500 is held. SO COOL to be able to run on one of the most famous venues in the world. And one of the biggest stops we made later on the trip was in Washington D.C. where we ran with hundreds of kids from a local elementary school to the lawn of the White House to greet First Lady Michelle Obama who was standing there with open arms. Dean’s trip by foot was taking all of us to such amazing places, meeting unbelievable people, and truly helping us to understand what our nation looks like at every turn by turn.

The amazing kids of Altamont, IL that came out to run a 5k with Dean. — The amazing kids of Altamont, IL that came out to run a 5k with Dean.

All of us ran with Dean, at least a little each day to do our respective business with him (feed him, roll camera, give him directions, introduce him to press, etc). Over time, he would have me hop off the bus to simply run with him, keep him company, tell me stories. I huffed and puffed a bit in the beginning until one day I realized I was becoming a true runner myself. On days I had no business to talk to him about, I spent it by a hotel, running in circles in the local town (so as to not get lost). I started to feel a new sense of self, and knew that I was becoming physically and mentally stronger. I was 25 years old and I was not only seeing this vast country for the first time, but I was seeing it by foot…slowly taking in every breath, experiencing every smell, taste, temperature, you name it. I was challenged by my legs, my mind, my heart and my capabilities. I didn’t have the luxury of internet in most remote towns, and I had to keep re-learning a community of people and how they interacted with one another. Doing my job by myself and in strange new places, away from family, with no excuse but to get it done, ended up being one of the biggest and best learning experiences of my professional and personal career.

On May 10, 2011, Dean had just about completed his 3,000-mile journey when he started to cross the George Washington Bridge, heading from New Jersey to New York City, aiming for his live, in-studio finish on “LIVE! with Regis and Kelly.” We all decided to do these last 7-10 miles together as a team, the way we started it in Disneyland. Helicopters soared above us, capturing our strides and we carried an American flag as we ran alongside the Hudson River. Dean had done it; he ran 40-50 miles a day, without any major injuries, no massages, and didn’t skip an inch of the planned route. Despite his past of running 50 marathons in 50 states in 50 days, we were all in awe of this man who was such an inspiring human with such a great heart. He was our friend and we felt honored to help him finish his journey and get him back to his family. So onward we ran with an eventual end on live television, confetti bursting once again and champagne flowing amongst us all. We all made it, but he DID IT!

There are so many details I could relay about this trip, because it was so full of excitement and have I said ADVENTURE? Heck, it was 75 days of running, exploring, learning, pitching, shaking hands. It was unlike anything I had or will ever do. Dean has written a chapter about this in his book “RUN,” but he couldn’t even sum it up.

The sweet taste of champagne at the finish in NYC, May 10, 2011.

Here’s the takeaway. This country is phenomenal. There are plenty of cornfields, way too many Pizza Huts, and even big cities surrounded by tumbleweeds. But the people of this nation are unmatched. There are still so many that are deeply humbled by life and yet they do not get to experience the luxuries that a lot of us others do. HEALTH is a huge problem in America. These folks need access to healthier food choices, better education about health and more exercise options. The message that Dean spread by running across the United States speaks for itself. We’re all capable of amazing things. Inspire someone today to do something great. Show them that they too can conquer amazing things by just putting one foot in front of the other.

Dean and I finally seeing the NYC skyline.

I'd like to credit Dean for being the endurance bug that bit me. When I returned home from the trip, I immediately signed up for the NYC Marathon and finished four 26.2's and multiple half marathons within the next two years, got my personal training certification, started working for a fitness magazine, and then eventually upped it to triathlons and now Ironmans. Oh, Dean. THANK YOU.

I totally would do it all over again.
Dean, what do you think? :)

Run for your life,

-BForge

Feeding Forge: Will Train For Food

February 22, 2015

I consume food like it’s my day job. Is it weird to say that one of the reasons I love to train is because I love to eat? I do what I have to do to survive. Truth.

The swim, bike, run life I currently lead is mentally and physically challenging, draining me of hundreds to sometimes thousands of calories a day. It’s important that immediately following these calorie-torching sessions I properly refuel and rehydrate with a nutritious meal packed with protein, healthy fats and carbohydrates.

When I'm in pool, riding the bike or on the run, I’m immediately building up a menu in my mind as my mouth waters with delight. It is upon completion of my workout that I am as excited as one could possibly be. You know why? I get to eat! So I get home, get out of my stinky duds, sometimes I’m even too hungry to shower first, and I make a beeline for the kitchen. The urgency may be a bit over the top but it is true that one should eat within that first hour after a workout to properly repair any muscle damage and fill the body back up with nutrients you may have lost during your workout.

I find that my impatience is something I need to work on when it comes to eating. I generally throw “meals” together quickly and then scarf them down without coming up for much air. My college-level cooking style is easy and doesn’t require much thought other than making sure I have my food categories covered. I’ve been this way since I was a kid. My eyes were always bigger than my stomach and I never got full until I was TOO full. To this day, the dining room doesn’t get much attention, as my food is usually finished before I leave the kitchen. As much as I love to eat, eating in a more proper manner is something I definitely need to work on.

*So if we break it down, this is generally how I build a meal post morning workout:

Seek out a carbohydrate:
-Oatmeal
-Sprouted Grain Bread
-Van’s Protein Waffles
-Kashi GoLean Cereal
-Ezekiel Cereal
-Rice Cakes

Find myself a protein:
-Non-Fat Greek Yogurt
-Almond Butter
-Egg Whites
-Kashi Go Lean Cereal
-Ezekiel Cereal
-Vegan Protein Powder

Add some nutrients:
-Mixed fresh berries
-Apple
-Pear
-Banana
-Spinach

Grab a healthy fat:
-Avocado
-Almond Butter

Sprinkle on a bit of:
-Cinnamon
-Almonds
-Flax Seeds
-Chia Seeds
-Pomegranate Seeds
-Agave syrup
-Ezekiel Cereal crumbs

It’s a small pool of choices, a lot of them falling into multiple categories. For a gal on the go like me, these suit me perfectly. Every morning I have very little time to eat so I build my masterpiece by pulling choices based on my: hunger level, amount of calories burned, type of activity completed, kind of day I have ahead (yes! Mondays need significantly more YUM than the others! Ha). I’m calling myself a foodie even though it’s slim pickings in my kitchen. But, hey, we like what we like and it’s all about feeding yourself what works for YOUR body.

But maybe you can get some fun (and easy!) ideas from this. And if you love food like me, then embrace it. Food is not to be feared, but learned about. I don’t ever want to limit myself, but find ways to enjoy the things I love alongside a healthy, edible lifestyle.

Love your body. Give it strength. Feed it well.

-BForge

PS- if you have any questions about the foods pictured here, email me! FITwithForge@gmail.com

Workouts:
Friday, 2/20 - Recovery: restorative yoga, stretching, foam rolling
Saturday, 2/21 - BRick (bike + run): 2-hour computrainer ride followed by 4-mile run
Sunday, 2/22 - 10-mile outdoor run
Monday, 2/23 - 3000yd swim
Tuesday, 2/24 - team outdoor run

Temperature Rising

February 18, 2015

Though I’ve been living in New York for the past 10+ years and often refer to myself as “such a New Yorker,” I was actually raised in sunny South Florida. I remember always noting how much I hated the heat when I lived there; the humidity was a major factor in my decision to depart. My first few winters in NYC were refreshing as they strangely seemed to make my melted organs solid again. I grew a thick skin and started to love the outdoors in February as much as anyone enjoys a perfect 75-degree sunny day. It’s true what they say - the grass really is greener on the other side and you know what? I’VE SEEN NO GRASS IN NYC THIS WINTER AND IT’S BUGGING ME OUT!

So no patches of green is hard to swallow suddenly. The New York-loving BForge is in desperate need of sunshine as my training season gets harder and yet I have restrictions around where I can take my workouts. Our team runs have been cancelled the last couple of weeks and any outside workout I aim to do myself I have to reconsider given the painful temps that have creeped below zero. We’re not talking about laziness here; we’re talking about wanting to not have cause of death be freezing alive while running a 10k.

These are the most frustrating moments for anyone training for a big race (or any size race for that matter). And they’re also the moments that make us realize how committed we are to what we do and what we love. Instead of coming up with excuses why we can’t do something, we’re upset because we want to work and we’ll find any which way to make it happen - even if that means slaving ourselves to the usually boring treadmill. (That ‘mill and I have become extra chummy this season. I’m still mad at it for pushing me off that one time, but we’re in therapy repairing the emotional damage and working on my trust issues. Pavement is still my #1. Shh.)

I’m training for my first full Ironman, so there’s no question as to why I get nervous when I miss out on big outdoor workouts. Mother nature is both our friend and foe as she provides us athletes with beautiful grounds to walk, run, bike and explore on. But she also has her bad days where most of us lose our access when she loses her cool. There is no girl-to-girl chat that we can implement to fix this; it’s just, well, nature. But my skin is wearing thin and I’m in need of new outlets.

So if the warmth is not going to come to me than I plan to go to it. That’s right, I am happy to report that I’m doing my first olympic distance triathlon of the season in South Beach - Miami, FL on April 19th. It’s about time I visit home, thaw out and get my legs spinning on solid ground. I cannot be more excited to swim in 75-degree ocean waters and sweat my face off in the humidity that once brought me to leave for good. It’s like fighting with a parent - as mad as you can be with them, you get over it and eventually come back home.

And knowing me, I bet you I will get to Florida and complain all weekend about HOW HOT it is and how I can’t wait to get back to NY’s winter blast. But for now, heat can’t come soon enough!!

Warm thoughts,
BForge

Recent workouts:

Monday, 2/16 - 2.5hr BRick (Bike + Run) session on indoor bike

Tuesday, 2/17 - weight training (full body), 3mile run on treadmill

Wednesday, 2/18 - 75min computrainer ride with tri team

Thursday, 2/19 - 4000m swim with tri team

Out of Town, Out of Body

February 15, 2015

A new view: blogging from Baltimore, MD today.

This weekend, my husband and I came to Maryland to visit friends. Trips initially throw me off because I know my weekend workouts are crucial for my Ironman training, as they involve my longest BRick sessions (bike & run) and long runs. But I try not to get myself stressed about missing anything, because there are generally many solutions. For this weekend, I knew a BRick was unlikely given no access to a gym with an indoor bike and treadmill, but a long run (!) was in fact very, very likely and actually pretty exciting considering I would have a new ground to explore. So with enthusiasm, I packed my winter running gear, sneakers, Garmin, water bottle, you name it. (I NEVER go on any trip without workout clothes and sneakers, because then I am prepared with no excuses!)

Gear all set for a long run that never came.

Fast forward to arriving in Maryland Saturday morning (V-Day), a treacherous snowstorm follows us and traps us inside all day and night. There were snow “squals” as the weather report called them, and winds are over 30mph, with temps under 9 degrees. We ventured out for gas and skidded across the roads at 15mph. Obviously, there was no going out for V-Day dinner. And any run was soon out of the question. Icy roads are not the safest to drive on, let alone run on. Heck, I’m still afraid of treadmills since I recently slipped off one of those!

But I’m not panicking. Or am I? Ok, I might be a little bit. I was having a conversation last night with our friends - everyone sitting at the table - and I am literally walking around the table in circles, just so I can keep moving. I had to apologize for my behavior, knowing I looked like I was going insane, but I kind of was. I was missing the movement, and couldn’t sit still for another moment. I found myself doing jumping jacks and push ups behind closed doors and feeling down on myself about the pizza and wine I was consuming. Everyone else was indulging happily but I couldn’t seem to stop thinking of bad calories and lack of exercise. These are the moments I realize I’ve become an extremely regimented person and I need to pocket more moments of letting go.

So I woke up today, Sunday, knowing that a long run - even a short run - was out of the question given the outdoor temps, winds and roads, but I still got up, got dressed, and opened my computer to exercise my thoughts and start the day on the right foot, even if that foot was getting no action today.

I had a successful week of training so I need to stay focused on that. I hit some highs that made me feel fantastic. Here’s what I have to be proud of so far:

Monday Feb. 9 - RECOVERY, lots of stretching/foam rolling (I cherish those mornings of sleeping in till 7:30am!)
Tuesday Feb. 10 - RUN -6 morning miles on the treadmill (2 incline, easy 9:15 pace)
Wednesday Feb. 11 - BIKE - flat but strong 75min computrainer ride with team at T2
Thursday Feb. 12 - RUN - 7 morning miles outside (steady HR, easy 9:10 pace)
Friday Feb. 13 - SWIM - 3400yds (5 x 13min straight swims, 2min RI rest intervals)

The focus has clearly been on long and steady workouts, even though the cycling intervals do have some hard pushes to test my power. My endurance is building up nicely and I’m noticing an increasing enjoyment in my longest workouts. Since I have to pass on this weekend’s training plan, I look to Monday’s holiday to get back in the game and switch up my routine. When I get a better feel of the weather in NYC, I’ll determine whether an indoor BRick or an outdoor long run is the right move for me.

So going out of town may not be the brightest idea for anyone at least 6 weeks out from their biggest race, but early in the season and with some proven accomplishment under my belt already, I think I should embrace and enjoy a little time off before the going gets really tough.

This week's computrainer sweat fest at T2

You’re starting to see my struggles despite my pretty regular highs, and it proves that we’re all human and get down on ourselves at times. When we get used to our elements and have to hit the road, it’s not always easy to stick to the plan. It actually takes quite some effort to make a new plan and try to stick with it. I will be away in Los Angeles for work March 6-16, and I am determined to get my exercises in order before I head out. I’m already doing my research on local gyms and swimming facilities to map out my training plan for those 10 days. What I’m really looking forward to is the SUN! I’ll be sure to take advantage of the warmer temps by throwing in some outdoor runs. Woohoo! Ok, now I just got myself really excited.

-BForge

A Heart-Healthy VDay

February 09, 2015

Your heart is the epicenter of your being. It beats approximately 100,000 times a day and in your lifetime it will beat up to 2.5 billion times on average. Whoa. But how much care do you provide your heart with? Before we drown in the single-sorrows or feed our faces with chocolates and ice cream, let's realize that we hold the key to our own happiness. Forget whether you have a date Saturday night with your friends or significant other…do you have a date with your heart??

They call it cardio for a reason! So mark your calendars for a sweat sesh for you and your top lifeline. I’m thinking this might be a great opportunity for you to try something new, sign up for that class you’ve been thinking about or simply hop on a bike in your favorite spin class. Do something where your heart beats fast and fills you to the brim with joy. Make Vday YOUR day…whether that comes across as selfish or not…it’s ok! You owe your heart some love before you can share it with anyone else. (Sorry if I just sounded like your therapist :)

So what heart-beater will you choose? An interval run? A dance-in-your-seat cycling class? A killer Cross Fit workout? An Orangetheory class? (that’s a perfect fit right there!) Whatever it is, strap on a heart rate monitor if you have one, and if you don’t - get one! Seeing your BPM (beats per minute) is a sure sign you’re working, your chamber is pumping and your endorphins are in store for a boost.

Make a Vday date with yourself. A run should get that heart rate up in no time!

Trapped inside or too lazy for a workout? There are other heart-happy recipes in store for you. And yes, the keyword is recipe because we're talking about food! Do you feed your body with heart-healthy choices? You may not even know what foods aid your little cardiovascular chamber, so let me expand your knowledge. Stick to whole foods and stock up on your favorite blood vessel-protecting fresh produce at the supermarket. You can also find an abundance of heart-healthy eats in your phytonutrient category, which includes nuts, fish, whole grains and beans.

Some of my heart-healthy favorites:

almonds & walnuts - omega-3 fatty acids, magnesium, vitamin E, fiber, mono and polyunsaturated fats
blueberries - Beta-carotene and lutein, vitamin C, calcium, magnesium, fiber, potassium
oranges - Beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids), vitamin C, potassium, folate and fiber
red wine - one glass every so often can keep cholesterol levels low
tofu- Filled with folate, niacin, calcium, potassium and magnesium.
spinach - Packs B-complex vitamins, magnesium, potassium, folate, calcium and fiber
sweet potato - Beta-carotene, fiber and my favorite NYC subway lines- vitamins A, C, E
dark chocolate - have your cocoa and eat it too! 70% cacao or more keeps blood pressure down

*Omega 3 fatty acids - boost the immune system, reduce blood clots and keep your arteries clear
*Magnesium, Potassium, Calcium - help lower blood pressure
*Fiber - helps keep cholesterol levels down; keeps you fuller longer
*Beta-carotene/carotenoids - heart-protective antioxidants

The bottom line here is focus on that beat inside your body. Follow it through your veins and remember to take that time to yourself to listen to it and feel it pounding out of your chest. So, whether in a relationship or unattached, say farewell to future heartbreak this Saturday. A nice balance of exercise and nutrition is the best gift you can give to yourself and your heart this Valentine's Day. And if you can get your partner on board for some self-love as well, may your heart grow fuller and stronger for all the years and Hallmark holidays to come!

Heartfelt wishes,

BForge

Running the ESB: A Step By Step Review

February 06, 2015

Before we begin, here’s the bottom line: it’s possible.

The Empire State Building Run-Up is often a bucketlist-type feat…I mean, what is cooler than running to the top of a New York City landmark, or any skyscraper for that matter. With only a few hundreds spots available, it’s one of the harder races to get into, unless you’re with one of the wonderful charities involved. I was one of the lucky ones, thanks to the great folks at the Multiple Myeloma Research Foundation (MMRF), which operates as a blood cancer-fighting machine, but is also powered by a super athletic body of people known as the Team for Cures.

This was the 38th annual Empire State Building Run-Up and was the 1st year it was hosted by NYCRUNS, as the New York Road Runners headed it up for many years prior.

Are you curious about the stats? Here’s my personal breakdown:

Landmark: Empire State Building

Location: New York City (34thSt./5th ave.)

Steps to climb: 1,576

Floors to climb: 86

Course: narrow stairwell

Landings: heaven

Guards: cheer you on

Railing: can be held

Passing: on the left

Water stations: 2

Runners: mostly elite

Walkers: mostly everyone

Ventilation: barely

Air quality: poor

Breathing: deep

Lungs: on fire

Quads: tired

Cramps: the worst

Exits: nowhere in sight

Inner thoughts: “why did I sign up!?”

Outer thoughts: “go on without me”

Finish line: WHERE ARE YOU!?

Legs: MAKE IT STOP!

Cheering voices: nearing closer

Inner thoughts: OMG I’M GOING TO FINISH THIS.

City view: WHERE HAVE YOU BEEN?!

Flashing cameras: SMILE EVEN IF IT HURTS!!

The end: I’M NEVER DOING THAT AGAIN.

Ten minutes later: OMG LET’S DO THAT AGAIN!!!

That’s a pretty accurate account on my part. That love hate relationship between victory and pain, when you know you’re doing something stellar but it hurts like hell. My experience with this race was like clockwork from last year. It is very, very strange that I tried to avoid certain elements that struck in last year’s race and THEY ALL CAME BACK.

Let me back up. I got to the building at 7pm to meet up with the MMRF team. I knew we wouldn’t start until 8:30 so I tried to have a healthy “dinner” of a turkey sandwich, with a side of what seemed like a gallon of water. My nerves were getting the best of me so I couldn’t really eat. Sure enough, by the time we got in line in the ESB lobby, I was hungry and had to pee pretty bad (TMI? It’s a racer’s reality). But I didn’t have time to run back, so I dealt with it. UGH.

The team walked to the starting line and we were told that we’d be going as a group instead of one by one, which they’ve done in years past. It was a little bit of a cluster, and I felt stuck for a few floors there, but eventually we spread out and everyone got into their pace. The first 10-15 floors I didn’t even pay attention to the floor numbers on the doors. I figured this was my time to get my muscles warm and my heart rate in a steady place. In the 20s I was feeling fine but around floor 30 I felt a cramp coming on in my lower right ribcage (the same place I get a cramp IN EVERY RACE!). I remember thinking “Oh, please no, please go away. Breathe through it Britt.” I tried, I really did, but it got progressively worse and by floor 40 the pain was so bad that my breathing was getting deeper, louder and I was starting to get down on myself.

I decided to lessen my energy output by skipping steps (as opposed to my twinkle toes hitting every one). It helped a bit but didn’t make me any faster; it most likely slowed me down. At the halfway point, I was at a time of 8:30 so I thought I might be able to get this race done in 18 minutes, and kill last year’s time of 19:28. So I gave it my all, by ultimately the cramp led to quite a few stops where I slouched over and tried to catch my breath. Meanwhile, a few floors down, I heard a man throw up (poor guy) and any other sound I heard was extreme huffing and puffing, as if we all just climbed Mt. Kilimanjaro. I gained confidence in the 60s and by the 70s I knew I was so close. At floor 82, I remember thinking I only have a few floors, but for some reason those were my slowest. I couldn’t sprint to the finish like I had hoped.

Then I hit that final floor and felt the rush of the cold winter air hit my body. At that moment, stairs were over but I had to run 15 seconds or so to the finish line. My jello legs weren’t as mad at me as my throbbing lungs, and it took every ounce of my being to smile through that awful cramp so that I could have a great finish photo. "C’mon, you know that finisher pic is everything!) So I raised my hands up and I think I may have yelled hallelujah! Haha.

We got our medals, took some victorious pics, my cramp suddenly disappeared and five minutes later I was completely me again, with any race evidence wiped from my body. So weird how that happens.

End result? Same time as last year, essentially. My Timex clocked 19:33, but official was 19:45, which seems way off. It was 15 seconds longer of a race than last year because in 2014 there was so much snow and ice that they wouldn’t let us finish on the deck. But time isn’t important here. And I didn’t even train for this, so I’m thrilled, regardless.

Like I (and The Bachelor) always say, it’s about the JOURNEY! And this particular journey took me UP!

And within 12 hours I was back in the pool, knocking out my 3500m swim with the Terrier Tri team. Climbing was fun, but the swim, bike, run life is back on!

If you're searching for a race just like this, look into charities like The American Lung Association who has a "Fight For Air Climb" series that focuses on skyscraper races across the country.

Keep climbing,

BForge

Let's Run Up the Empire State Building Tonight!

February 04, 2015

2014 Run Up Victory Celebration with Sara!

Something just sprang up. I found out that tonight I will be running up the Empire State Building! I will be taking my feet to the stairwell of the iconic New York City landmark, climbing 1,576 steps and 86 flights to the observance deck…all in support of The MMRF (Multiple Myeloma Research Foundation).

The calm before the storm. A mix of emotions, clearly.

Multiple Myeloma is the second most common form of blood cancer and sadly, has one of the lowest five year relative survival rates of all cancers. I was lucky enough to also run this race with The MMRF last year as well, alongside my former SELF magazine colleague Sara. We freaked before the start but killed it by the finish. What a wonderful experience that was. Yes, wonderfully painful.

There is something very special about conquering a challenge while fighting for a worthy cause. You fight your way through the race course, use your heart to fundraise and meet incredible human beings along the way. I’ve done this before with great organizations such as Achilles International and the Leukemia & Lymphoma Society. If you’re thinking about making a difference in both your life and someone else’s, racing with these fundraising teams is the most rewarding experience you could imagine.

So tonight after 8pm, NYCRuns will blow the horn and let us go one by one up that narrow stairwell. We’ll huff and puff and work our legs and lungs up to the finish line of the 38th annual Empire State Run-Up. Along the way there is at least one water break, which I took full advantage of last year. I remember getting a cramp on floor 40 and still having 46 to go. THAT WAS FUN. We never know what to expect, but we sure know it will be one for the books.

The pros tend to win it in 10 minutes, and they actually RUN it. Most of us average athletes finish between 15-25 minutes and we’re powering up with momentum but it’s not a sprint. I’m only 5ft tall so my mini legs cannot skip a step, so I end up touching each one, which is a lot more work and it’s a heart-beater for sure!

Since training never happened for this race (I would have done some stairs in my building or spent some quality time with the stair master) I must eat clean and healthy today and make sure to pack some power snacks for later since I’ve got a late start. Oh and I am totally wearing my sneakers at work today under the desk. Heels must go! Plus, I might pull off some random, midday stretch sessions in my office. Coworkers are invited to join in!

I look forward to sharing my experience with you tomorrow. In the meantime, if you can, please help by donating to my page for The MMRF. Every bit helps!

DONATE NOW!

Up, up and away,

BForge

Feeding Forge: Is Your BAR Up to Par?

February 01, 2015

Call me the girl on the go. Like most city publicists, I find myself constantly emailing with one hand and eating a protein bar in the other as I run to work each morning. Probably not safe, but time is limited, the press requests are piling up and boy are those calories calling my name!

The energy bar business has made a lot of money off busy B’s like me. My lifestyle is fast-moving and very demanding, which makes easy food choices a no-brainer for me. But I use that word “easy” loosely. Because let’s be honest, DO YOU REALLY KNOW WHAT YOU’RE EATING? Are you so sure the 150-calorie bar you packed is an easy, “light snack?”

Don’t fret, my pet! I did the work for you. I visited my local health food store and stocked up on all my little nutty and fruity friends. $100 later, (no joke), I have a stash of energy & protein bars to review with you. These are some of the best out there, BUT(!) they’re fitting for certain activities and serve various functions. There are a few more I would have added, but I'll save those for another round!

---> You want to pay attention to every line of the nutrition label and say no to too much saturated fat and sugar, as well as hydrogenated oils and processed ingredients. Protein is generally the main draw so try to aim for at least 6g to help boost that metabolism. A healthy dose of carbohydrates is essential in rebuilding muscle after exercise, plus it's needed for energy to power your workout. And fiber is your friend, so remember to give your body at least 25g of it a day to keep your body full and focused; a bar with 5g should suffice. And make sure to feed your body with healthy fats. Bars with a high content could be a result of ingredients like seeds and nuts, which are heart-healthy and usually come with a plentiful portion of protein.

So let's get started. And remember, just because they’re listed here, doesn’t mean they’re right for you.

WARNING: DON'T READ THIS HUNGRY.

FOR THE FRUIT & NUT LOVER:

KIND Bar - Low Sugar/ Maple Glazed Pecan & Sea Salt
Calories: 210
Fat: 16g
Saturated Fat: 1.5g
Sodium: 140mg
Potassium: 190mg
Carbohydrates: 13g
Fiber: 5g
Sugars: 5g
Protein: 6g
*I eat more KIND Bars than any other bars on the market, but I do stick with the low sugar options. They’re delicious, pack natural ingredients and provide protein, potassium and fiber. The Dark Chocolate Sea Salt KIND bar is a great swap in for dessert. (Much healthier than cake!) Also try their new STRONG line if you're looking for a little extra protein.
Great for: pre and post workout snacks (have 1/2 before and the other 1/2 post-exercise) trail snack, easy proportional swap for trail mix.

Amrita Energy Bar- Apple Cinnamon
Calories: 190
Fat: 7g
Saturated Fat: 0g
Sodium: 75mg
Carbohydrates: 29g
Fiber: 4g
Sugars: 10g
Protein: 7g
*This fruit & seed bar has a nice amount of protein without too much guilt. This raw treat is a great one to throw in your bag when you’re on the go and need a refreshing bite. Amrita also have a line of protein bars but sugar is increased as well as other unnecessary additives. This bar is the most balanced.
Great for: daytime snack, pre and post workout energy boost.

Larabar - Apple Pie
Calories: 190
Fat: 10g
Saturated Fat: 1g
Sodium: 5mg
Potassium: 290mg
Carbohydrates: 24g
Fiber: 5g
Sugars: 18g
Protein: 4g
*Larabars are popular for a reason - they’re delicious. And with only a few ingredients of whole foods, you can’t go wrong. The high fat comes from the #1 ingredient- almonds. And the sugars are a result of the apples and raisins. You can afford this bar in your diet but be sure to watch your sugar the rest of the day. Try to shoot for Larabars with more almonds, less peanuts.
Great for: daytime snack, healthy addition to eggs/high-protein breakfast.

Cliff/Kitt’s Organic Fruit & Nut Bar- Berry Almond
Calories: 180
Fat: 9g
Saturated Fat: 0.5g
Sodium: 65mg
Potassium: 290mg
Carbohydrates: 27g
Fiber: 5g
Sugars: 16g
Protein: 4g
*This yummy thing is satisfying but can’t be classified as a protein bar. I’m a fan though, as the ingredients are minimal and whole foods - dates, almonds, barberries and bilberries plus some sea salt. Sugar is high, but you’re taking in natural fruit and nuts along with plenty of potassium and a nice amount of fiber. Definitely a healthier snack than most.
Great for: daytime snack, extra boost of healthy calories, friend of the trail.

That’s It - Dried Fruit Bar (1 Apple + 1 Pear)
Calories: 100
Fat: 0g
Saturated Fat: 0g
Sodium: 15mg
Carbohydrates: 27g
Fiber: 3g
Sugars: 24g
Protein: 1g
*I love these sweeties but some could argue they’re not “bars;” they’re simply dried fruit. This particular one is made of 1 apple and 1 pear - nothing else. It’s delicious, but I do prefer eating a full apple and full pear. That’s just me. For someone on the go with no access to whole fruits, this is a solid second.
Great for: extra, last minute serving of fruit; on-the-go snack, pack with lunch.

GRANOLA/ FOR THE TRAIL:

Kashi - Roasted Almond Crunch Granola Bar (2)
Calories: 170
Fat: 6g
Saturated Fat: 0.5g
Sodium: 150mg
Carbohydrates: 26g
Fiber: 4g
Sugars: 8g
Protein: 6g
*Who doesn’t love a granola bar? Such a sweet and fulfilling snack, but not always the healthiest. I’m a big fan of the Kashi line of products (the GoLean cereal is my fav) but this bar is one of the best on the market, thanks to its more natural ingredients, and ability to keep it under 10g of sugar, while still leaving room for protein. Plus, two bars per pack make it easy to not overload and save more for later.
Great for: on-the-go snack, pre/post workout fueler (stick to one bar).

Naked Granola - Taste of Maine Bar
Calories: 100
Fat: 5g
Saturated Fat: 2g
Sodium: 10mg
Carbohydrates: 12g
Fiber: 5g
Sugars: 5g
Protein: 4g
*This granola bar (well, it’s round, not rectangular), makes me very happy! I discovered it within the last year or so and it gives you everything you want from a granola bar but it’s chewy, sweet, natural, and provides a touch of protein without the high-sugar count. I don’t eat this regularly, but I pack it in my purse when I’m running around all day.
Great for: daytime light snack, pre-workout fuel, breakfast addition to non-fat greek yogurt.

Tanka Jerky - Slow Smoked Original
Calories: 70
Fat: 1.5g
Saturated Fat: 1g
Sodium: 260mg
Carbohydrates: 7g
Fiber: 1g
Sugars: 6g
Protein: 7g
*Jerky ain’t for me, but my husband loves it, so I dedicate this to him. Due to this bar’s low carb count, it’s not much of a pre or post workout refueler, but being light in calories and packing some protein, it’s a great mid-day snack when you’re looking for a boost. Plus, Tanka bars put cranberries in their jerky bars so the sweetness is an unexpected bonus. Just be careful of sodium count on these guys; they’re often very high which you want to steer clear of.
Great for: daytime snack, extra protein for lunchtime.

LIGHTER SNACKS/ BOOST OF PROTEIN & FIBER:

Health Warrior Chia Bar - Acai Berry
Calories: 100
Fat: 5g
Saturated Fat: 0.5g
Sodium: 45mg
Carbohydrates: 14g
Fiber: 4g
Sugars: 5g
Protein: 3g
*This little nugget has a little bit of everything packed into one mini-bar. It’s my go-to pre-workout snack, especially at 6am when I’m not hungry for anything more than 100-calories, but know my body needs a baby boost. I’m into all the flavors, my favorite being banana nut and chocolate peanut butter (SO GOOD!)
Great for: pre-workout snack, desk drawer daytime snack, friend of the trail.

Gnu Fiber Bar - Banana Walnut (New name: NuGo Fiber d’Lish now in stores)
Calories: 140
Fat: 4g
Saturated Fat: 0g
Sodium: 40mg
Carbohydrates: 30g
Fiber: 12g
Sugars: 8g
Protein: 4g
*I love these bars. The flavors are great and in just one bar you get almost half a day’s serving of fiber, which helps to keep you full. Most people only get 15g of fiber a day when you need 25g, so this little guy is good to keep around. I tend to eat them as midday snacks, especially between meals. They’re also perfect for my morning swims when I need a bit more substance without feeling weighed down. Warning: not a great pre-run snack as the fiber can be an upset to the tummy.
Great for: midday snack, lunch additive for the fiber boost, trail snack, curbing hunger.

Simply Protein Bar- Maple Pecan
Calories: 130
Fat: 2.5g
Saturated Fat: 1g
Sodium: 15mg
Carbohydrates: 17g
Fiber: 8g
Sugars: 2g
Protein: 15g
*For the person looking for the protein without the calories, this is the bar for you. I personally think it’s a good bar for the more casual exerciser. High in fiber and protein without the calories, sodium or sugars, this will not weigh you down a bit as it’s made from crisp rice. It won’t fill you up but none of these bars should serve as full meal replacements.
Great for: pre and post workout refuel, midday snack, light breakfast.

HIGH-PROTEIN/ ENDURANCE FUEL (LOW SODIUM):

Organic Food Bar- Protein
Calories: 330
Fat: 9g
Saturated Fat: 1.4g
Sodium: 5mg
Potassium: 364mg
Carbohydrates: 33g
Fiber: 8g
Sugars: 18g
Protein: 22g
*This raw bar is comparable to a Larabar or Kitt’s Organic as dates, almonds and raisins are galore, but the difference here is the addition of plenty of protein via brown rice protein. Potassium and fiber is nice and high, sugar is natural, and sodium is almost non-existent. Without sodium, it’s better for daytime, but less helpful post workout when you need the salt intake. Still, this bar would be great at a finish line when athletes are looking for immediate, hearty replenishment.
Great for: race finish lines, post-long workout refuel (w/o the salt), small lunch substitute (just watch sugars rest of the day).

Rise Protein Bar- Almond Honey
Calories: 280
Fat: 16g
Saturated Fat: 1.5g
Sodium: 25mg
Potassium: 390mg
Carbohydrates: 20g
Fiber: 4g
Sugars: 13g
Protein: 20g
*I recently discovered Rise Protein Bars and I’m a big fan. Just 3 ingredients of almonds, honey and whey protein isolate make this bar simple and packed with power. The taste is fair and easy to digest, but the nutrition facts prove that you can replenish your body with everything you need post workout- protein, carbs and fat for starters. The potassium count is one of the highest I’ve seen on the market, with less sugar than a banana. Honey brings the sugar, but honey also provides this bar with naturally sweet flavor…better than added sugar.
Great for: pre-race fuel, pre-workout breakfast (not a snack!), post-workout fuel (may be a good lead-in before lunch).

GoMacro Macrobar- Protein Pleasure - Peanut Butter Chocolate Chip
Calories: 290
Fat: 11g
Saturated Fat: 2.5g
Sodium: 10mg
Carbohydrates: 38g
Fiber: 3g
Sugars: 15g
Protein: 12g
*GoMacro is a small company that makes great products and gives back. Locally sourced, macrobiotic, vegan and yum to the max, this bar is has the power and can keep you satisfied. Of their bars, stick with the protein line which at least provides you with the energy you would need before or after a sweaty workout. The higher carb-count makes it a nice refueler, but the sugar isn’t necessary. Match this up with a healthy overall diet and you’re good to go.
Great for: post workout fuel; ok for pre workout but stick with half for early mornings.

HIGH-PROTEIN/ ENDURANCE FUEL (HIGHER SODIUM):

Quest Bar - Apple Pie
Calories: 180
Fat: 5g
Saturated Fat: 0g
Sodium: 330mg
Potassium: 115mg
Carbohydrates: 25g
Fiber: 18g
Sugars: 4g
Protein: 20g
*This super protein bar is one of the most popular on the market (and one of my fav!) among fitness enthusiasts. With a ton of protein and fiber, and a solid amount of carbs and sodium, this is a the bar for the calorie-burner. It doesn’t hurt that the flavors are endless and mostly all delicious. Not suitable as a light snack; the sodium count is fitting for ultra-sweaters and those training for longer distances. I like many of the flavors but stick with apple pie more often as I generally eat these in the morning and can't stomach a chocolate or cookie-flavored bar too early.
Great for: Long workout/long run quick recovery snack, mini meal on the go (though whole foods are always recommended!)

Cliff Builder’s Protein Bar- Chocolate Peanut Butter
Calories: 280
Fat: 10g
Saturated Fat: 5g
Sodium: 270mg
Potassium: 190mg
Carbohydrates: 29g
Fiber: 2g
Sugars: 21g
Protein: 20g
*Very yummy, but personally not a good fit for me. For starters, I like the sugar count to be under 10g and mainly come from natural sources. Though this has 20g of protein and provides potassium (which doesn’t come around too often) the saturated fat count is also too high for me, and all ingredients are not natural. On a big workout day, like post-race or after several hundred calories are burned, this would suffice and replenish plenty, plus it tastes like a chocolate candy bar so I can’t complain there!
Great for: post-race refuel, major workouts. Not a bad idea to eat half after a general workout and seal the other for another time.

PROTEIN FOR THE SWEET TOOTH:

Luna Protein Bar- Mint Chocolate Chip
Calories: 170
Fat: 5g
Saturated Fat: 3.5g
Sodium: 240mg
Potassium: 150mg
Carbohydrates: 21g
Fiber: 3g
Sugars: 14g
Protein: 12g
*Confession: I just ate the whole thing while writing this post. IT’S SO GOOD. So I don’t eat these often due to the sugar count and fact that I would most likely over consume due to its deliciousness; it tastes like a candy bar.
Great for: added nutrition, daytime protein snack, possible post-challenging workout refueler.

Think Thin High Protein Bar- Dark Chocolate
Calories: 230
Fat: 8g
Saturated Fat: 3.5g
Sodium: 220mg
Carbohydrates: 25g
Fiber: 2g
Sugars: 0g
Protein: 20g
*Years ago, I ate these all the time, but I think Quest took a front seat with their flavors. Most Think Thin bars are for the sweet tooth, with a lot of chocolate and caramel options, mimicking chocolate bars without the guilt. Very yum, and a great source of protein, but personally don’t work with my stomach in the mornings. Try their ThinkThin Lean Protein & Fiber Bars which have almost half the calories and protein with added fiber. Better on the go snack.
Great for: Post-workout fuel (best for long/high-calorie workouts), lunch addition for extra protein.

KEEP IN MIND: The number of calories you burn during your workout and the type of workout you do is very important when determining which pre and post workout bar may be best for you. Of course you want to replace lost nutrients into your body after a workout sesh, but the last thing you want to do is eat more than you’ve burned, which is very common among the fitness population. We emerge from a workout class and we’re starved, looking for immediate relief, so we go for anything that will suit. I advise you use a heart rate monitor and log your workouts and calories once in a while to determine how much you burn on average with each type of exercise. (you'll be surprised). After replenishing comes overconsumption, so read your labels and keep your counts in check - especially that sugar! These bars can be delicious but can be as dangerous as candy if you eat too much and too often. Healthy whole foods are always the best option, but it’s never a bad idea to have some backup!

If you have any specific questions, send me a message via the contact page.

Keep raising that bar,

BForge

YESTERDAY'S WORKOUT (1/31): Brick workout - 2hr indoor cycle, 30min run

TODAY'S WORKOUT (2/1): 9mile team run

TOMORROW'S WORKOUT (2/2): 3000yd swim

Making Me Time

January 28, 2015

A lot of people ask me how I have the time for training. Some people ask me why I make the time for training. I think time is meant to be spent. What is time if it’s unused or sitting still? Sometimes we all need a little peace, but most of all, don’t we want to spend our time doing the things we love?

A snapshot of me sneaking out of the apt at 5:30am for a team workout.

When I block out my schedule, it’s apparent that work consumes at least 10 hours a day. My "business lady hours" are extremely important to me because I am using my skills and resources to aid in my company’s success. But what’s made the biggest difference in my life and in my work over the last decade or so, is my time spent on ME.

Did that sounds selfish? Because I believe it to be anything but.

You see, we are creatures that thrive off anything that gives us a sense of positive self-awareness. When I wake up at 5am, I’m amped to get myself on a bike, in the pool or on the road. Teammates and friends always make the journey so exciting, but spending that time on me and my health is more fulfilling than I can begin to explain. Let me try.

I was speaking to my friend Ian the other day about those times in our life where we get caught up in work and play and forget or can’t find the time to get back to our happiest of places. If I miss a day or even two of exercise, my mind shifts out of focus, my body weighs me down and my attitude is…well, ask my husband :)

A night out drinking with friends sure sounds fun but getting a good night’s rest before an early workout sometimes seems better. (Still love my girls!)
This is not an unhealthy obsession - it’s simply my passion. And taking me away from it is a slight break of the heart, a missing piece that can’t wait to be filled.

Shoutout to my husband Jason. Supportive partners are key in helping each other succeed and find true happiness.

So that question about finding the time. Well, if it’s a priority, then it’s already scheduled in. My life right now is train, work, eat, sleep, repeat…and I love it. I don’t find this cycle to be a chore in any way; I’m excited to wake up every day and do something really positive for myself before I step into the office. Aside from the wet hair and the chlorine smell oozing from my skin, I think my colleagues can sense I’ve had a productive morning making health a priority and I’m appreciated for it. I am a better person by activating that passion, so why take that away or encourage me to tone it down?

What’s your happy YOU time? Do you love to curl up and read a book? Cook up some recipes? Take a walk in the park? I’m sure there is something that drives you and calls at you when you’re looking to come back to the middle again. Whatever it is, (as long as it’s legal!) find the time and hold onto it because what is life without a little bit of self-love?

P.S. Don't forget to spread that message on to your loved ones as well. Encouragement to find and follow new passions is one of the best gifts you can give to someone.

Self-respectively,

-BForge

*YESTERDAY'S WORKOUT (1/27): 5-mile run, 1200yd swim

*TODAY'S WORKOUT (1/28): 75-minute computrainer ride

*TOMORROW'S WORKOUT (1/29): 30-minute strength training, 4,000yd swim

Feeding Forge: What's in My Fridge

January 25, 2015

Some of my favs! Clearly, I love carbs. Nom, nom nom...

Food is fab. My fitness-packed lifestyle demands many nutritious and substance-packed foods to power my training and aid in my body’s daily recovery. With this in mind, I’ve tweaked my purchases over the last couple of years to the point where I can now food shop in my sleep.
Ok, maybe not exactly, but that I’d like to try!

When I enter a marketplace I’ve got a plan, a purpose and a mental shopping list. Supermarkets can be exhausting for a lot of people. Even with a checklist, it’s tough approaching those aisles while also thinking about long term health goals when it comes to how we fill our plates. Walking into a grocery store should be like stepping up to the starting line - think ahead, be prepared and pace yourself.

My current fridge & counter foods are all listed below. Due to my crazy schedule of early morning training and long days of work, I rather not cook much, so I opt for items that can be steamed, toasted, or ready to go. You can also call this lazy! I stay clear of anything in large containers or bulks of chocolate, because I know I will ATTACK it. It’s true, I have very little control of certain foods….I’m looking at you, Nutella.

In line at Trader Joes, kicking this heavy cart to the check out. — In line at Trader Joes, kicking this heavy cart to the check out.

Last week's purchases. Some sweet choices here to be careful with...

MY LIST:

Grains:
Sprouted grain bread - high in protein, fiber; low in sodium/ aids in digestion
Kasha GoLean cereal - high in protein, fiber; fairly low in sugar; no high-fructose corn syrup
Van’s Power Grain waffles - healthier option as it provides 10g protein/2 waffles
Ezekiel sprouted cereal - high in fiber, protein/ great swap-in for granola
Plain Oatmeal - heart-healthy oats to replenish the body/ great post workout fuel

One of my favorite neighborhood natural markets - Westerly!

Gluten Free:
Brown rice cakes (plain/low sodium) - great swap-in for pita chips/ light and filling
Black bean pasta - high protein, fiber “pasta” with tons of flavor and character
Quinoa - keep this around as an extra boost of fiber/protein in place of pasta

Protein:
Cooked & frozen grilled chicken strips/breasts - great way to get protein fast
Dr. Preager’s veggie burgers - healthy dose of soy protein in little time
Hard boiled eggs - quick protein for lazy people :)
Protein powder - I opt for Perfect Fit Vegan Protein - chocolate

Vegetables:
Cooked and frozen edamame (shelled) - a go-to side dish for my chicken meals
Frozen and/or fresh stir fry veggies - a quick steam and a splash of LS soy sauce with protein for a great meal
Frozen spinach - high protein/iron option for smoothies, eggs and more
Frozen veggie steam bags (various) - no excuse option for quick and healthy greens
Zuchinnis - for “zoodles” made with the spiralizer…my absolute fav!

Fruits:
Red Delicious apples - higher in fiber than most apples, great sub for sugary foods
Frozen/fresh berries - antioxidant-packed goodness for smoothies, yogurts and more
Pomegranate seeds - super seed with health benefits & tons of flavor
Small organic bananas - potassium-strong for those extra hard training days
Tomatoes/Onions - ready to go for sandwiches and salads
Green grapes - freeze them and they’re great sweet snacks

Healthy fats:
Almond Butter - my favorite protein spread for pre-workout bites
Avocado - used in place of most condiments, spreads or dressings
Hummus - low fat hummus is a great swap in for mayo/honey mustard

Dairy:
Non-Fat Greek Yogurt - no brainer. High in protein, low in fat, great way to start a day
Parmesan cheese - the king of calcium is perfect as a salad topper
Low-Fat mozzarella sticks - extra protein source on the go, always good in moderation

Snacks:
FIT Popcorn - plain, air-popped, popcorn with fiber and plenty of flavor
Dark-chocolate rice cakes - little sweet, little salty, healthier than chocolate bar
Dark-chocolate edamame - nice shot of chocolate & protein when I crave sweets
Trail mix - healthy array of almonds, walnuts, pecans & cashews for quick bites

Spices/Oils:
Cinnamon - better topper for yogurt, oatmeal and spreads over sugar/sweeteners
Crushed red pepper - adding spice adds flavor without calories and slows down eating
Balsamic Vinegar - healthier salad dressing option
Low sodium soy sauce - A drop of this is enough flavor to satisfy/ sodium-packed for pre and post race meals

Bars:
KIND bars - I opt for the low-sugar ones/ great for pre-workout power or daytime snack
Health Warrior Chia bars - these little guys have only 100 calories, a bit of protein, fiber & fat. My go-to pre-cycle staple
Quest bars - great source of high-protein, delicious flavors, nice swap in for a small meal on the go
Gnu Fiber bars - almost half a day's suggested fiber intake, helps regulate blood sugar levels & hunger

All of these choices are fit for me based on my active lifestyle and need for certain nutrients. I don't cut out a lot of categories because there are benefits in most. Eat what you love in moderation and give your body healthy doses of exercise to stay well-balanced and most of all, happy!

*If you want to make small changes, find new ones, or need some extra tips, message me via the contact page!

-BForge

**TODAY'S WORKOUT: 8 mile run in AM, 2500yd swim in PM**

Race Calendar 101

January 23, 2015

So you’ve set a fitness goal. You decided to raise the bar and do something outside of your comfort zone. First things first: GOOD FOR YOU. It doesn’t matter whether you’re going for your first 5k or you’ve signed up for a century bike ride. The bottom line here is that you accepted a challenge.

The start of the March Madness Duathlon in Central Park, 2014

But with any set challenge comes a new assignment. It’s time to build your race calendar, folks. And yes, this is important for everyone. It’s vital that proper training is pumped into your schedule to get you race ready and fit to absolutely kill it out there on the big day. There may not be one big day to lead up to, and that’s great too. But regardless of what your aiming for, there are guidelines to keep you mindful and injury-free.

So take a seat, open your calendar, grab your sharpie (no turning back!) and open your browser. Let's build!

Points to consider:

RECOVERY

Regardless of distances, many races can be hard on the joints and leave the body sore or stressed for days, sometimes weeks afterward. It’s important that races are scheduled with the intention of resting for the next several days to aid in a solid recovery. If you’re someone who has a hard time letting go of daily fitness, swap in some more restful and non-impactful activities like restorative yoga or swimming.

TIMING

If there is a big goal in mind, do what I do, work backwards. A week or two out from a big race is tapering time, so no race should be plugged in there. If you’re training for a marathon, for instance, even a 4-mile race can leave you with a tear or throbbing pain. It’s best to keep the home stretch clear of possible roadblocks. Depending on your race history and experience, a half-marathon should generally be scheduled half-way through your training plan. For triathletes, early in the season is a good time to work in short distance races and some duathlons to get the mind just as set as the body for what’s to come later down the line. For a 70.3 competitor, a couple of olympic distance races could be smart at least four weeks from the big day. For a Ironman 140.6 competitor, like myself, I will have sprint & olympic distance races in spring and early summer, followed by a 70.3 eight weeks out from the big day. This will give me proper time to recover, refuel, re-asses and up the training for a few more weeks before I begin to taper. Timing is pretty vital.

PERSONAL HISTORY

No two people are exactly alike, or race the same way. It’s truly important that we shift our training and focus based on what we know about our bodies, their relationship to injuries and their general need for recovery. I personally can suffer from bad knee pain in a fast race, so it’s best that sometimes I avoid the smaller races to eliminate that not-so-fun experience for myself. Some people race hard and then see extremely positive results in their overall performance. Just be smart and use your best judgement. History tends to repeat itself; learn from your experiences.

FINANCES

Let’s be honest, this can be an expensive hobby. If you’ve set a budget for yourself, stick with local races that don’t require much travel or lodging. Look into the local groups that put together smaller races throughout the year, and join running clubs to experience that extra push once in a while. Research organizations with training teams so you can raise funds for a greater cause and avoid the steep race fees. There’s also something to be said for planning ahead! Most races start at much lower prices when they first go on sale, and offer incredible discounts for a short period of time. Try and catch that window of opportunity before the high costs creep up.

The night I signed up for my 1st triathlon, '13

We could go on and on about this. Well, I could. But see this calendar as an exciting road ahead! You’ve got all these great benchmarks to set up that can keep you honest leading up to your big race, or just give you an incredible line-up of activities to look forward to. No matter how you see it, you’ve set goals for yourself and that is always admirable. Anyone who takes that extra step is likely to see the progress in their results over time.

Hayley and I pick up our bibs for NYC Tri '14

Want to hear my race calendar so far? It’s not complete, but here’s what I’ve got lined up based on my timeline and experience:

March 29 - Duathlon (2-mile run, 12-mile bike, 2-mile run)

April 19 - Olympic Triathlon (.9-mile swim, 26-mile bike, 6.2-mile run)

May 3 - Half Marathon (13.1-mile run)

June 21 - Ironman 70.3 (1.2-mile swim, 56-mile bike, 13.1-mile run)

July 19 - Olympic Triathlon (.9-mile swim, 26-mile bike, 10k run)

August 16 - Ironman 140.6 (2.4-mile swim, 112-mile bike, 26.2-mile run)

November 1 - Marathon (TBD) (26.2-mile run)

I hope this was helpful, or encouraged you to take the next steps to make a new goal for yourself. If you’ve got any specific questions, or are looking for some extra advice, please send me a message through the “contact” page; I’m more than happy to help.

Happy calendar’ing!!

-BForge

**TODAY'S WORKOUT: REST**

Endurance Junkie

January 21, 2015

Me doing that swim, bike, run thing again...

It's true. I'm addicted to the long run...

...swim, bike, etc etc...

I used to say I preferred short distances. Heck, in middle school my strongest track event was the 100yard dash. I was fast, fearless and focused on smoking the field of runners. I still love a VERY short sprint, but when it comes to any race where I have to go fast for more than a mile, I want every excuse to get out of it. A 5k is my enemy, probably because as I get further into long distance racing, my pace gets slower. This was brought to my attention yesterday morning when the Terrier Tri team gathered for a 5k time trial at 6am in Central Park. 30-degree temps, tight hamstrings and a bad attitude was a winning combo.....said no one ever. I was not looking forward to huffing and puffing but knew that this was going to give me a good base to work from. With this number and the numbers from our swim and bike power tests, I will be able to determine what level of training I would kick the season off with.

The 5k time trial was over. Cue the smile, and the stance :) — The 5k time trial was over. Cue the smile, and the stance :)

As per usual, Coach yells GO. My tender little stumps for legs held a steady 8:40 pace for mile 1, increasing slightly throughout 2 and then just as I was to hit it hardest for 3, I felt my stuffy little nose prevent me from proper breathing, so I walked a bit to blow my nose (yeah, TMI. But I brought tissues!) and then got it going to finish strong. Mile 2 and 3 were a bit stronger than 1 and I finished with a time of 25:25. That's an average of 7.2mph, 8:11 pace, HR: 180 avg. bmp, burning 240 calories. Immediately, I was disappointed in myself. I remembered a time just two years back where I knocked off a hilly 5k with a 7:40 pace. My teammates were sure to remind me that this is the beginning of training season and I am an endurance athlete. "Calm yourself little one! You will get faster!"

(**CORRECTION: I calculated my 5k incorrectly. Originally posted: 8:40 pace - actual: 8:11 pace. I'll take it!)

Though I am pretty positive most of the time, I sure can be hard on myself. I think the higher powers wanted to smack me for being so negative because as I left the group to run home, I slipped on black ice and badly bruised my bum. That'll teach me.

And it did. Am I nuts? What am I complaining about? I'm training for an Ironman. I need to remember what I'm here to do. Two years ago, I may have had the speed but I was spent after a 5k. I was not a swimmer and had no interest in a bike outside of a spin class. Little by little, I learned, loved and built a physique with arms that glide me through the water, steer me up hills and power me through to the finish line. I have strength and stride I've never had before and it took hard work to get here. Losing speed is not a sign of weakness; I must remember what I gained.

This perfect Central Park backdrop was a post-run reward. — This perfect Central Park backdrop was a post-run reward.

You know, there's something really special about an endurance race to me. The mental workload is usually more powerful than the physical. In my head, I'm solving equations of calories and miles, there are voices of encouragement from family and teammates, and there is mini me chanting mantras. My time on that long road, in that lengthy swim, is just that - mine. No matter how many thousands of people turn up and run circles around me, I am alone, in silence, and with each stroke, spin and stride, I am en route to accomplishment. Heck, I'm continuously accomplishing. For some, a 5k race is exhilarating; it's fast and fun and then it's done. I totally get that feeling, and I've been there. But now, for me, I am training to extend the experience, to see new places and enjoy the scenery. Will an Ironman be the most pleasant race of my life? Most likely no, but I sure am building a strong tank for the ride. My body told me herself. 'Tude and all, she's like "Girrrlllll, let's get this journey started!" She and I are like, so connected.

So...it's time to say adios to the speed demon in my head, because the endurance junkie in my heart has proven she's ever-lasting.

Run on, run far,

-BForge

**TODAY'S WORKOUT: Hilly, indoor computrainer ride at T2**

Like a Cross Boss

January 18, 2015

Cross training is the secret sauce to a more well balanced and happy body. Whether you're a runner, cyclist, baseball player, rower, triathlete, it's important to use your free time (or free up some time) to do something that enhances your overall cardiovascular fitness, possibly targeting the muscle groups or movements that support those you use during your training. This isn’t for everyone, as a lot of pros, especially in the sport of triathlon, tend to stick to the three disciplines. But for us non-pros, we can make some exceptions.

I have a few favorite activities outside of swimming, biking and running, believe it or not, and I am not about to give them up completely because of my race calendar. Of course, I don't advise any athlete, beginner or advanced, go against a coaches orders or lifts weights that will leave them sore for days. Don’t derail the training - simply find the happy medium.

This past year I found mine. l fell in love with kickboxing. I started punching and kicking my way through weekly classes that helped me blow off some steam and brought on some serious girl power strength. I've found that my time zoned in on a heavy punching bag has been very beneficial for my body - greatly increasing my flexibility, especially in the hips and outer quadriceps (which is needed considering I slightly pronate on the run). My back and shoulders have also grown stronger, aiding my strength in the swim and with long intervals leaning on my bike handlebars. Also, a sport like triathlon requires great balance - to stay smooth on the swim, streamlined on the bike, and upright on the run. With every kick of the bag, my standing leg is working hard to maintain good form and I can feel a 360-degree power system radiating from my core to my toes. Aside from all this, I take my tough days in with me and I walk out fresh and focused with a positive outlook. Plus, I’m ready to fend off attackers. HI-YA!!!

Then of course there is weight training. Clear those myths from your head about avoiding weight lifting to stay skinny. Let me tell you - every time I supplemented my training plans or general workout schedules with weight training (even 3-4x/month), I’ve greatly increased my power in my sport and I’ve gotten stronger and leaner in the healthiest of ways. Skinny does not equal fit; you need to lift to learn and ultimately live longer. It is a fact that weight training is most beneficial even as you age; it will keep the heart pumping, the brain sharp and will improve rate of reaction, which is extremely important when you’re older. Running over and over and over may get you to the 5k, 10k, marathon finish line…but it is the art of cross training mixed with smart training that will ultimately get you there injury free, with a quicker recovery time and you’ll be stronger than you could have imagined.

I stress being a "cross boss" so that aside from being a well-rounded athlete, you can experience something new from time to time. You may not always have time for the multiple runs a week suggested in your marathon training plan. As long as you stay active and work with those running-specific muscles, you’ll be surprised how quickly you’ll make real gains in your sport and hit some new personal records.

**Some cross training tips for:

RUNNERS:
*Try an elliptical (for speed and flexibility)
*Indoor/outdoor cycling (to build quad/hamstring strength)
*Weighted squats (not too heavy) (to build lower body strength)
*Swimming/water running (to aid in movement and avoid impact)
*Rowing/push-ups/planks (to strengthen shoulder/back/arms which often get weak during races)
*Restorative Yoga/ stretching (to stretch and lengthen the body and improve flexibility)

TRIATHLETES:
*Yoga/ stretching (flexibility, elongated muscles, balance, restoration)
*Cross-country skiing (improves stability and muscular coordination)
*Rowing (improves upper body strength, endurance)
*Kickboxing (improves balance, flexibility, upper & lower strength & endurance)

SWIMMERS:
*Yoga (helps improve breathing control & range of motion)
*Running (builds dense & strong bones)
*Cycling (helps to spin out legs & build strong bones)
*Medicine Ball Throws (helps strengthen arms & core)

Give your muscles some love today.
-BForge

I Never Was a Good Test Taker

January 16, 2015

Lucy and I prepare for the pain of our power test...

Were you? I recall my inability to ace a test even as a great student. Spanish was my worst, with history not far behind, and SATs…my goodness, that darn test. Had me shaking in my boots for months and no matter how much effort I put into studying, I nearly blanked before each attempt.

I find that racing brings me back to this theory – that no matter how much you “got this,” sometimes things don’t necessarily go as planned. And with that, I’m actually surprised I decided to take on some big feats over the last few years. Because when I do look back, no race was ever perfect. No matter how strong I got through training or how much progress I saw over a period of time, something would strike at some point in the race that would prevent me from finishing without some setback on the course.

A sweaty and satisfied selfie with Connie.

It’s kind of funny, to be honest. I mean, how could we expect perfection, ever? What in life is actually perfect and why must we always seek it out? I’m a glass half full kinda girl; I see beauty and find happiness in most things. If I fail at something, I haven’t actually failed at life, but I’ve learned a lesson and I take it with me as armor for my next mission. When I go all out too early in a race, I’m mad at myself for about two minutes, and then realize how pointless that is because I’ll have that knowledge next time when they sound GO. Pros make similar mistakes all the time and you hear them talk about it often. They should have fueled more, they didn’t stretch enough, they cramped up because of lack of hydration. It’s inevitable. We might always have at least one mistake waiting in our tank.

C.C. hangs with her buds at T2. (top row, 3rd from left)

A couple of days ago, the Terrier Tri team had our second training test to kick off the season. We knocked off the 500yard swim test on Sunday, had to cancel our 5k run test on Tuesday (due to icy roads), and now was our bike power test. Power hour was not something I was looking forward to. I was told by someone to push until you feel like you’re going to throw up. What?! Puh-lease, I am not about to start a humpday like that. BUT, I did power through like a champ considering I had no idea what to expect when I hopped on my bike at T2 Multisport. For 30-40 minutes we cycled along the course with a few pushes, until the 20-minute power period approached. Coach yelled GO and suddenly the room fell silent. A few minutes in, and I popped my head up to see everyone completely focused on their on-screen avatar, pushing their wattage, ramping up their RPMs, with puddles of sweat below them. I thought, am I working as hard as them? I’m looking at the screen and my numbers are quite lower than most and I’m thinking I could be failing at this. So I tried not to get distracted and just kept pacing my power periods. I divided the 20 minutes into a 6-6-6-2 model, where I would increase power and speed with each 6-minute block and then the final 2 minutes would be an all-out effort. At times we chanted, screamed, encouraged one another, but mainly we just rode on until that magic 20:00 appeared on the screen. For a first-timer of sorts, I did fairly well and I definitely should not have been focused on other people’s numbers. Wattage and power and all the other details are also based on my weight and my heart rate which I kept at an average of 180bpm (beats per minute). I’m just glad that test is over. Tests in general make me too nervous. I bet if we didn’t call it a test or a race, we could possibly do remarkably better at certain things. But some would argue that nerves make them stronger. The debate continues!

Post sweat sesh, I did feel incredible. I left my bike at T2. Her name is C.C., by the way. C.C. stands for Cavalier’s Choice, which was my grandfather’s winning horse that he loved dearly. C.C. will live at T2 for the next few months and ride with me indoors since outdoor cycling should be illegal with these frigid temps.

Yesterday, Thursday, I met the team again for an early morning swim. It was another great workout to cap off the week as today I took it easy to rid myself of an ongoing cold. Tonight I chill, tomorrow, well...I haven't figured that out yet! run? cycle? kickbox? We shall see. And boy oh boy I cannot wait for Tuesday’s run test. Tests, ugh. Ok, ok, I’ll try to be positive :)

-BForge

Dedicated to the Dark

January 14, 2015

There's something about the dark that is simply peaceful. In a city like New York, we look forward to those moments when we can hear a pin drop, which rarely comes. Over time, I have grown accustomed to early morning skies that surround me as I push my body to new limits. So while the city sleeps, I rise for a reason. My dedication to the dark is steadfast and true.

What brings this topic to light? Well, a 5k run test was set for Tuesday morning at 6am in Central Park to test our speed. So I rose at 5:15am, dressed, stretched, hydrated and tip toed around my sleeping husband. Out the door at 5:45, on location at 6pm...but no teammates were in sight. I checked my email and sure enough the run was cancelled at 11pm the night before due to icy conditions on the road. So there I was, alone in the dark, in the park...not something I would often do on my own. (In the winter, I tend to run at 7am or keep my workouts indoors). But I thought, hey now, I'm already here, bundled up, laced with flashing lights...so I guess I'll do this 5k on my own. So I did. And let me tell you, though it was cold, it was one of the most beautiful and peaceful mornings.

I snapped some shots of the city lights poking through the bare trees, the pink colors scattered about the dark midnight skies, and I smiled.

If this isn't the most beautiful sight...

At 7am I was headed home and I didn't know what to do with all this spare time before work! It's very fulfilling accomplishing something beneficial for yourself before you spend the next several hours behind a desk. Sure, it takes dedication that not everyone has. It means I have to be asleep by 10pm to get a decent night's sleep. Some people would rather stay up late and enjoy themselves, and I don't blame them. But when the end of the work day rolls around, I have checked off all of my boxes for the day. The dark skies remind me that I should be proud of myself. One foot in front of the other while a city sleeps, keeps me honest and gives me a gift only I can give to myself everyday.

The point here: go ahead and dedicate yourself to something that brings you joy. Why the heck not, right?

-BForge

A little fun testing out my blinker! — A little fun testing out my blinker!

You Ready? Here we go…

January 12, 2015

Friday night, I signed up for an Ironman. Twelve hours later, I began my 7-month training journey on a compu-trainer at T2 Multisport. In these classes, you ride on real bikes (road/tri bikes), not spin bikes. Your compu-trainer is attached to your back wheel and turns your bike into a computerized machine. On a screen in front of you, you watch your avatar move across a specified course and your mph, RPM and wattage/power output are visible to everyone. It’s nice to have the group element, but be challenged in a new way, grinding and pushing through world renowned race courses from the “comfort” of an indoor, air-conditioned studio.

So alongside a dozen Terrier Tri teammates and avid cyclists, I shifted gears through multiple rounds of uphill pushes, each time adjusting RPM to cater to the increasing incline. Within minutes, I was dripping from head to toe with burning quads and bulging calves, but I knew that no amount of pain meant it was time to quit. Pushing through it is a constant breakthrough as it navigates your body to new levels of fitness. More importantly, it’s mentally rewarding to feel (and see!) how far you’ve come. My cute little green avatar held 3rd place (out of 6 of us) for the first half and then sank to 4th in the last half, finishing just .3 of a mile from 3rd. Placing isn’t a concern, but closing the gap is always a fun challenge, especially since you don’t necessarily have that knowledge on a real race course.

Anyway, it took us one hour to climb approximately 15-16 miles. Tough ride. Amazing workout. I made sure to stretch asap, do plenty of foam rolling and replenish my body with fluids, plenty of protein and healthy carbs. Soon, I was new again.

Yesterday, Sunday morning, the Terriers joined forces again in Central Park for our first group long run of 2015. We celebrated the moment with a group shot and then took off for a steady 8-miler through the 15-degree, wintery weather. It was exciting to have the chance for conversation, getting to know the teammates and hear what everyone is training for. Some of us are into ultra-marathons, some are age-group winners, and some are new to triathlon training all together. Dodging ice and shuffling through some snowy parts, we kept ourselves warm despite the conditions and then broke off when the sun decided to take a break as well.

Terrier Tri poses for the first long run of the 2015 season.      I'm pictured far right, thumbs up and all. — Terrier Tri poses for the first long run of the 2015 season. I'm pictured far right, thumbs up and all.

I was feeling a cold coming on so I knew it was time to bundle up, work on this blog, and save my energy for Sunday’s second workout. That’s right, the fun wasn’t over. You see, at the start of every season, the coaches need to determine where everyone falls in their training. Based on numbers they get from our speed drills, they can make training plans to fit our level. Though it’s not so fun to race against myself (or against anyone for that matter) it’s definitely the right way to start a season. SO, with that, 6pm rolled around and I met the team at a pool for our 500yard speed set. Yay!

As much as I have grown to LOVE swimming, I was pretty exhausted and couldn’t find the physical strength I had earlier that day. Plus, as most athletes do, I have a few injuries— one being tendonitis that runs from my neck to my finger tips on the right side of the body. No fun, I tell you. And when it acts up, it’s a huge set back. But I stretched and warmed up in the pool a bit before the timer started to loosen up the joints. When coach yelled GO, I definitely went out too fast, which is a major no-no. For a 500yard swim (20 lengths of a 25yard pool), the key is to start steady and continuously build until you go all out for the last 100yards. I was not at my best but still pulled off a decent time of 9:16. Remember, in triathlon, this is the first sport. If you use too much energy, you will feel it later in the race. As an endurance trainee, I am used to a steady pace that ends with a powerful finish.

So the first weekend of training was complete! Unfortunately, I woke up this morning sick, so unable to make it to swim practice again. The key is to take care of yourself! If I want to do this thing right, I need to rest and recover when necessary. Today was just one of those days. Tonight I sleep, tomorrow we’ve got a 5k run test, so it’s back to biz for Bforge. Wish me luck…and maybe some speed!

-BForge

Watching our avatars move along the simulated course!

Athletes in motion during the 500yard swim test

THE YEAR OF THE IRON-WOMAN!!

January 11, 2015

It's happening! I'm going to do my first Ironman 140.6 this year!

Ok, I will back up a bit here.

First off, welcome to my FIT with Forge blog! Though FIT is obviously short for fitness (and there's plenty of that here), this FIT stands for FINDING INNER TRIUMPH. Sure, it's an amazing feeling when you cross a finish line, and I bet it's fantastic when you win, but it's remarkable when you enjoy the experience and you treasure the journey. I think it's important that people realize their inner strengths and remember we have the power to change our own lives, to make big strides, to conquer goals and to prove to ourselves that ANYTHING IS POSSIBLE. I am one to speak. A few years ago, I said I couldn't run more than 3 miles. Then I ran everyday across the country (that deserves its own blog post!), knocked off a handful of marathons and figured why not try a TRI?! After each race distance, I recall saying I'd never do more, but I knew I had it in me just like everyone else. I may not win the race, but I always finish with a full heart, strong body and the self-realization that I am physically capable of whatever my mind tells me I am capable of. I am happy while being healthy - and that, my friends, is the key.

So this is my last year in my 20's, and the road to 30 is going to be the most challenging and fulfilling yet. With a new year in play and a huge feat to come, I wanted to share my story with all of you. I love being inspired by others, so I hope you can find something here to encourage you, or simply make you smile. Or you can laugh and point that I just signed my life away :)

So let's get to that!...

After months of contemplating a full Ironman, I decided it was time to finally take the plunge. After all, if there was a year to do this, it would certainly be now, after having done an IM 70.3 this past fall. So on Friday night, January 9, 2015 (a day for my history books!), at T2 Multisport (great cycling studio in NYC), I got on the computer and bought a general entry for IRONMAN Mt. Tremblant 140.6 in Quebec, Canada - a race scheduled for August 16, 2015. (For those who may not know - an Ironman 140.6 is named for the mileage: 2.4-mile swim, 112-mile bike, 26.2-mile run) And with a sign up of that level, comes the need for a more-than-proper training plan. My IM 70.3 was a lonely experience, though I had great support through my Training Peaks account (thanks coach Land!) So right there in that very same moment, I joined the Terrier Tri team, headed by the same folks that run T2. (Hi coach Robert!) I'm pumped to be able to train alongside some of the strongest (and nicest!) athletes in New York, and be challenged in a way I can greatly look forward to.

Oh wait, that's right. No time to "look forward" to anything - because training began 12 hours later! Compu-trainer class the next morning (one day we'll breakdown the greatness of that!) and then a dual workout on Sunday: 8-mile AM run and a PM speed swim. It's surely getting real, folks. And I'm getting excited. So stay with me, and let's make this one HEALTHY, HAPPY, IRON STRONG new year!

-BForge

CAPTURED! Me signing up for my first Ironman 140.6

Marked my calendar. See you August 16th, Canada!