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Happy New Year! My race calendar is mostly empty for 2016, but after a packed Fall running schedule, that’s fine with me. Next up is the Big Sur Marathon in April – 16 weeks from today! Being from Santa Cruz, I’ve visited Big Sur regularly since I was little. It’s one of the most gorgeous places on earth, and this marathon has been on my bucket list for a long time. I can’t wait to soak up those coastal views while doing one of my favorite activities. I mean, doesn’t this photo almost look fake? Northern California never ceases to amaze me with its beauty.

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After the JFK50, I was really hurting, between a terrible cold/flu and my busted foot. My whole body felt broken yet I somehow managed to avoid serious injury and within a couple weeks, felt like my old self again. I wanted to give my foot plenty of time to heal so I took a month off running and other high-impact exercise, and it was exactly what I needed! I did a two-week free trial with ClassPass, which was perfect. I had the best time trying new activities around the city – spinning, strength training, pilates, barre, deep water running, you name it! Some of my favorites – Peloton, Flywheel and Swerve for spin, Uplift and Throwback Fitness for strength, RJ Valentin’s deep water running, and FlexPilates. There are so many other great studios on there (e.g. MHRC, boot camps etc).

It was fun to try so many new things, and the variety did wonders for body and mind. I lost some of my running fitness by mid December, but I felt stronger, mentally refreshed, and hungry to start running again. Now that I’m running regularly, it doesn’t make sense to pay $125 for the full membership, but the 5 classes for $75 per month option isn’t bad, considering what these studios charge otherwise per class!

I’m quickly regaining my running fitness, and am now extra committed to incorporating non-running activities into my exercise routine. My running goals for 2016 are simple. Forget time – all I want is to be consistent, feel strong, and remain injury free. The end of the year was filled with too many accidents and injuries. I don’t wish to repeat that!

Most of all, I want to keep my running and other physical activities fun. I recently accepted two new jobs in addition to working full time at the hospital – I start this week as a private practice dietitian at Nutrition Energy Tues/Thurs evenings (we accept insurance, so get in touch if you’d like to book a session!), and will continue coaching Team Lipstick once a week. I’m super excited for these opportunities, but it means even less time to myself. Exercise will have to be my “me time,” so I have to make it count!

I started 2016 on the right foot (pun intended!) in the fun running department! E and I did NYRR’s Midnight Run on New Year’s Eve – 4 miles of fireworks, crazy costumes, glowing shoe laces, and all around awesomeness. I haven’t had such a great NYE in years! We aren’t huge fans of NYE, but felt like we finally found our scene. No cover charges, no dressing up, no fuss – just lots of people drinking, dancing, running and enjoying themselves. Yes, please! We were lucky enough to score two entries on behalf of the Time Warner-HBO Fit Nation team, pictured above. I look like a marshmallow as I was literally wearing five layers to stay warm. I know this year was “warm” compared to usual, but I’m a wimp when it comes to cold!

The race doesn’t start until midnight, but from 10pm there was a huge dance party and other fun things going on near the start. It felt like a huge outdoor party! I was surprised by how many non-runners hanging out and celebrating, and after the race started, cheering us along! I suppose it’s a nice free alternative to Times Square.

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The race itself was great. I was amazed by how awake and good I felt – I’m usually half asleep by midnight, and am not used to running after having a drink! We started the race with fireworks, which made it hard to run as I wanted to watch and couldn’t do both without falling on my face! This race obviously wasn’t one for time, so we stopped a few times to take it all in. We also enjoyed the DJ’d sparkling cider aid station – nice touch!

After we finished, we made our way to a bar on the UWS, where HBO had kindly sponsored our post-run party. We were the only runners in the place, so we got a few strange looks, but I think they were just jealous. It was awesome to drink and dance until the wee hours in our sweaty, crazy outfits and comfy shoes – who needs heels! We finished the night with a 4am pitstop at our local deli for ice cream – we had earned a treat after hours of running and dancing. All in all, a great evening and wonderful start to the new year.

I wasn’t able to run long this past weekend due to my work schedule, so I kicked off this training cycle with a long run this morning. It was freezing but sunny and clear on the river today. I reached 12.5 miles and felt strong. For that, I am grateful!

Wishing everyone a happy, healthy, active and fun 2016.

If you have resolved to run a race, improve your diet, lose some weight, or achieve any other health/fitness resolution, get in touch! I’d love to help, with your nutrition and/or training goals. Check out www.eatforendurance.com for more information. 

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I ran the NYC marathon for the first time in 2010, back when I was still living in London. It was my second marathon, and I had trained extremely hard with the help of my coach to BQ (sub-3:40 at the time). I remember waiting to start on a perfectly sunny, crisp day. The atmosphere was electric, and I was overcome by emotion as I crossed the start line and took in the amazing views from the Verrazano Bridge.

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Brooklyn was a huge party – I got caught up in the excitement (all smiles pictured above left) and reached mile 13 feeling unusually fatigued. It was way too early to be tired as I entered Queens, and yet every mile was a battle to stay on pace. Cheers from my friends, family and thousands of strangers carried me along 1st ave. I felt my goal slipping away as I made my way through the Bronx and up 5th avenue (where did that hill come from?!), but then something happened when I entered Central Park. I felt a renewed sense of determination and clawed my way back to my goal over the last two miles, unleashing this fury I didn’t know existed. I simply refused to accept defeat – I had worked too hard for that – and found another gear that catapulted me forward to finish in 3:39:36. I was in complete shock as I hobbled my way through the chute. I eventually found my Dad and whispered “I did it” as he gave me a huge hug, which unlocked a flood of tears and a huge smile. My all time favorite post race photo above captures that moment!

That first NYC marathon was a pivotal experience. It inspired me to create this blog, become a running coach, and push myself harder to reach new running goals. It gave me the courage to leave London and go back to grad school to become a dietitian. It solidified my relatively new relationship with E, who also ran that day (his first marathon). It motivated me to coach the Gilda’s club team for the past four years, as I love to share this incredible NYC event with other runners while supporting a great charity. This marathon holds a very special place in my heart, and I had always wanted to run it again – not racing it all out, but at a pace that would allow me to be more present and enjoy every step. This year I finally got to do just that.

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Sunday’s marathon represented many things. Most importantly, E and I raised over $6,000 for team Gilda’s in memory of our friend Noirin, who passed away in June. She started the NYC marathon last year but wasn’t able to finish due to a painful side effect of her cancer treatment. Her DNF must have been very disappointing after training hard and finishing the previous year, but she remained cheerful as always and eager to hear about everyone else’s race. This year, we celebrated her life and finished the marathon for her. As we crossed the start line, I pictured her smile, her laugh, her strength, her determination. It was an ongoing source of inspiration during our race. E and I are so grateful for the generosity of so many friends, family members and co-workers who helped us achieve our fundraising goals – we cannot thank you enough!

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The marathon also happened to be E’s birthday – and what better way to celebrate than by participating in NYC’s biggest block party?! I made special birthday running hats just for the occasion…so silly and fun! (The visor fanny pack will be saved for another time…)

Lastly, the NYC marathon was the first time that E and I actually raced together. We ran two ultras together but these were at a more leisurely pace on trails – very different from racing a road marathon. Sunday actually was a training race for the JFK 50 miler on November 21, which we entered somewhat last minute after being inspired by so many legendary athletes at NESS. E ran it last year (check out his race report) and I had so much fun pacing him, I wanted to give it a go myself! Staying healthy and having fun were our top goals, but since we usually don’t race marathons together, it was a great opportunity for me to pace E to finish in 4 hours. He always tends to go out too fast in road marathons and it was my mission to hold him back, as I know he is capable of sub-4!

One AMAZING thing that we experienced for the first time was waking up in our own beds and going to a marathon start – and hopping on the subway and being back home soon after the finish. I can’t believe it was our first marathon in our home city! I kept forgetting that we were actually running, because there was no hotel or hours of travel involved. AMAZING.

That said, I forgot how logistically challenging this race is! It took us 2.5 hours to get to the start village – cab to ferry to bus to corrals. Getting on the ferry was crazy (took over 30 min to get on due to crowding) and the bus was stuck in tons of traffic. The Wave 1 folks were getting very nervous! We finally made it and wandered around for a bit before making our way to the green corrals. We had more than enough time, there were a billion toilets, and everything was extremely well organized. It was very mild out – turns out E didn’t need that crazy bear suit after all for warmth, but we did get some good laughs!

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We started in wave 2 on the bottom of the bridge, which was a really different experience. Fun but not as dramatic without those great views. It was SO crowded – not at all like in wave 1 five years ago! It was difficult to keep track of E while we each tried to find openings to pass people. I kept telling him not to surge and pass too much to conserve energy but it was difficult given we were constantly slowed down and trapped behind walls of people. By mile 2, we were slightly ahead of pace and I tried to slow him down, which he did but not enough. Those early miles definitely zapped a lot of energy! We finally hit a steady pace around mile 5 or 6, although crowding remained an issue – navigating water stations was particularly challenging – but I guess this is the largest marathon in the world!

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Despite these frustrations, we had an amazing time. The spectator support was even better than I remembered – likely due to warmer weather and the later time. I felt very present and in tune with my surroundings, which was a nice change from my usual tunnel vision hanging on for dear life race experience. Seeing friends was uplifting as were all the great signs (“Never trust a fart,” “Pet for power” with an actual dog in the sign, and so many more), bands, costumes etc. Brooklyn was the same huge party that I remembered and the miles flew by.

E and I chatted and ran comfortably for the first half, singing and taking it all in. As we entered Queens, we knew it was time to work it. What is it about mile 13 in this particular race that always gets to me?! I guess the fun of Brooklyn is over and you know the struggle that lies ahead. The warm weather was starting to get to E but he was doing a great job maintaining pace. The 59th street bridge was challenging as usual – I felt like I was encountering an old enemy as we approached it – and sure enough this is where we started to lose goal pace, but we planned on changing gears and getting back on track later on. E was still hanging on in the Bronx, and I was tired but feeling good at mile 20 – uplifted by the Gilda’s cheer station!

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E started to slow down and the wheels came off as we made our way back into Manhattan. He felt very sick and had to walk it out a number of times between miles 21 and 25. It’s funny how the second you need to take care of someone else, your own pain goes away. All I cared about was making sure he was okay and keeping him moving – running ahead to get him water and Gatorade, and using every motivational phrase and tactic I could think of to get him running again. It was a disappointment to see him struggling – we both really thought he had a 4 hour race or at least a PR in the bag – but hey, we were still running the NYC marathon and we were doing it together, and the rest didn’t matter.

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I thought entering the park would have the same motivating effect on him as it did on me many years ago, but he couldn’t shake off his nausea. I took advantage of these miles to work the crowd – drum up more cheers, tell everyone it was his birthday, and admire the gorgeous Fall colors in the park. Reminded me of all those times when I was struggling late in a marathon, and there always was a runner with WAY too much energy waving his arms around trying to get more cheers from the crowd. Finally, I got to be that person! When we hit mile 25, I pretty much ordered him to stop walking with only 2km to go and things finally turned around. “It never always gets worse,” as Dave Horton always says – so true. He finished so strong and I’m really proud of him, clocking in at 4:13, only about 1 min off his flat marathon PR.

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All in all, it was a great day. Despite some painful miles, E had a wonderful birthday run. I did my best to help him reach his goal and am sorry we didn’t get there, but we learned from what went wrong and will try again next time. Running NYC again really made me appreciate just how challenging the course is –  it’s not exactly “hilly” but there are so many long inclines that can exhaust you over time that you need to be very strategic in how you run it. I don’t have a desire to go back and race it again, but I do hope to run it for fun again someday! You can’t find the same energy and crowd support anywhere else in the world.

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We celebrated with dinner at Babbo – the same restaurant we went to in 2010 (left). Delicious as always!!

So next up is the JFK 50. I felt great during the marathon and recovery was going well until a couple days ago, when my foot randomly started hurting a lot…I’m hoping that this passes quickly with rest! Either way, I can be happy with two great Fall races in the books.

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Tired? Sore? Trouble sleeping? Struggling to complete your workouts? Not meeting your race goals?

These are just a handful among many possible signs of overtraining, which can derail your progress towards achieving your athletic goals. Check out this article on the Under Armour blog with tips from me at the end to see if you could be overtraining, and if so, ways to escape the vicious cycle!

Happy Friday! Last weekend’s Ultra Trail du Hurricana 65km race was pretty epic, and I promise to give a full race report soon. For now, E and I are beyond pleased to have finished the race safely, under the cut off time (just barely!!), and in great spirits, crossing the finish line hand in hand in 10 hours and 51 minutes. Such a joyful moment!

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I’m also very pleased to report that I did not fracture my wrist – I have a sprain (i.e. ligament tear) and thankfully no major ligaments involved, which means no surgery or cast. I got a new custom splint that allows for much greater mobility and with a little rest and then some therapy, I should be healed within 1-2 months hopefully!

In the meantime, here are some great tips on running form on Livestrong.com, including several from yours truly! 🙂 I contributed to this article a few weeks ago and it went live last night. It has some good info on improving efficiency and avoiding injury before, during and after your runs. Check it out!

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Have a great weekend everyone! Happy running!

Training hasn’t gone perfectly for the Ultra Trail du Harricana 65km, but I made it through my peak week (kind of) and now it’s just 10 days of rest and recovery until I attempt my second ultra marathon. I definitely need some recovery after a few bumps in training recently. First, I got hit by a cab that ran a red light during my run home from Central Park a week and a half ago (thankfully just some bruising along my right side, but pretty scary), and then on Sunday, I tripped and fell TWICE during my long trail run, tearing up and bruising both legs and especially my left side. At least I’m symmetrically injured now! I should be okay after a few more days of rest – and I can actually not run at all for the next week or so and it would be fine – but it sure doesn’t help with the taper crazies!

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Aside from these frustrating setbacks, training has been going very well. Two weeks ago, I brought my weekly mileage up to 50 miles with a strong 20 miler in Central Park with the Gilda’s Club NYC marathon team followed by an awesome 11.5 mile trail run in Breakneck Ridge the following day (more on that in a minute). We had a small group of faster runners at our third coached run, which challenged me to ditch my slower ultra pace and get back to sub-9 min miles in the park! E and I capped off our run with a bagel stop in midtown at our favorite bagel shop, Ess-a-Bagel. We’ve been bagel deprived since they closed their Stuy town location, so when I realized I could strap a bunch to my ultra vest, we knew what we had to do!

After this run, E and I decided to officially sign up to run the NYC Marathon as part of the Gilda’s Club team. I’ve been coaching the Gilda’s marathon team since 2012, and it’s become a significant part of my running and coaching life. For anyone not familiar with Gilda’s, it’s a wonderful organization that provides free support to everyone living with cancer and their loved ones. E and I love to take on running challenges together, and this year we decided to join the team in memory of our friend Noirin, who passed away in June and whose tenacious, positive spirit continues to inspire us every day. We are running both our ultra marathon on September 19th as well as the NYC marathon on November 1st as part of this fundraiser, and appreciate your donation, no matter how small, to benefit a wonderful cause. I love the photo below as it captures such a happy moment after the NYC half marathon. We ran into Noirin at the finish line, all of us with big smiles after achieving PRs on a cold but beautiful day! Check out our Crowdrise page for more info, and thank you to everyone who has already contributed!

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The next day, E and I took the train back to Breakneck Ridge, but this time started on the Wilkinson Memorial Trail (right across from the train station) and did a 11.5M loop back to Cold Spring, where we enjoyed another well-deserved ice cream at Moo Moo’s creamery! The Wilkinson trail was far less crowded and more runnable – highly recommend it if you want a longer and more peaceful trail run. I felt really strong on this run – minimal soreness from the previous day’s 20 miler, and far more confident on the more technical parts of the trail. Gear and nutrition all worked out great too. Here are a few action shots.

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The following week was a much needed drop down week (that’s when I got hit by that cab). I continued to focus on PT, which has been going very well. My hamstring still gets a little angry towards the end of a long run, but it’s feeling much better and using the kinesio tape continues to help.

This past week – what was supposed to be our peak week – we only got up to ~47 miles due to my falls, but it’s fine. I’ve already put in the hard work, and another 10-12M trail run (our original plan for Labor Day) wouldn’t have added much, especially since our 23 miler in Palisades Park was quite grueling. I had never been there before and was surprised by how nice it was to run there! Sure, the trail was really close to the cars in many sections, but there were many lovely lookouts onto the water, and for training purposes, it was perfect. The Long Trail was mostly deserted (at least at 8am on a Sunday morning), fairly close to the city (we took the A train to 175th street, ran across the GW bridge and went north from there), mostly shaded by trees (important on such a hot day), and offered technical trails with a decent amount of elevation gain (~1800 ft).

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I packed my vest as if it were race day and practiced my race nutrition strategy. I’m aiming to take in about 200 calories an hour from gels, so with our estimated time, that works out to 18 gels – 6 each of SIS go gel (orange), Vfuel (cool citrus), and Powergel (vanilla) + 400 calories worth of Tailwind endurance fuel (naked flavor – 1 scoop in each small bottle filled with ice water, and another 2 scoops of powder for later). It’s a lot of variety, but I can’t stomach the idea of one thing for 10+ hours! I carried 2L of water in my vest, which was not enough in the heat (ran out at mile 19), but during the race we’ll have 5 aid stations, so that won’t be a problem. I brought salt pills but only took one – likely will not take very many during the race. I plan to eat a little off the aid station tables – likely salty foods to take a break from all the sweet stuff. I also carried a light jacket, a space blanket, a whistle, and some first aid/other misc things. The vest was really bulk and bouncy at first with so much extra weight, but gradually got better as I consumed water and gels.

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Our run lasted 4 hours and 35 minutes. My marathons are always under 4 hours, so this run was the second longest amount of time I have spent running after the 50k. It was such a beautiful day and I was feeling great until I tripped on a root and face planted at mile 12. I really busted up my knees and the side of my leg hit a rock, swelling up immediately. It was my first time falling on a run (surprisingly, since I’m a total klutz) and it really caught me off guard. I’m glad I was able to pick myself up and keep moving forward, with E’s help. He was amazing with me when I fell – he remained calm while I had my (brief) tantrum, helped clean me up, made me laugh, and on we went. I managed to get back into a groove, but I guess fatigue and soreness from the first fall, combined with running out of water made me vulnerable to falling again. At mile 21, I was trying to maneuver around a huge rock and collapsed on my left side, banging my butt quite hard and slamming my left leg and knee again too. I was beyond frustrated and in pain – but again, I managed to get up and eventually start running again. I just wanted to finish the run as fast as possible and was surprised by how fast I was moving in those last miles. It reminded me that I can be tough when I need to be, which I will surely need on race day!

I learned a lot from our last long run. My Brooks Cascadia trail shoes were super comfy, as were my Injinji socks, so they made the cut for race day. While it was gross to eat 2 gels an hour, I needed the calories and my body handled it without a problem. The vest chaffed my back pretty badly in two spots, but now I know where to put some tape to protect my skin. Running with someone for more than 3.5 hours is challenging; it’s impossible to sync your highs and lows with a running partner, however E and I have been learning how to deal with each other during our low points and really make a great team. I can’t wait to take on this challenge together next weekend!

So the plan is to keep icing and resting my legs this week, with a little cross training thrown in when I am ready. Hopefully I can get back to running by the end of the week, but my main goal is to focus on feeling rested and recovered for race day! I’ll leave you with a couple weekday sunrise running shots from the East River and some pics of my latest kitchen creations. Check out my Instagram (@eatforendurance) for more!

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E and I both like to read something inspirational leading up to a big race. It doesn’t have to be about running, but any story that captures the journey of chasing a goal, overcoming a challenging situation and accomplishing something spectacular. As I train for my upcoming ultra, I’m enjoying a book called “The Ultra Mindset” by Travis Macy, a very accomplished endurance athlete. This book is all about changing your attitude, and is not just geared towards athletes. I’m only about halfway through, but I’m enjoying the various exercises that he has you do to rethink the obstacles you face, such as negative stories you tell yourself that can be reframed, all in the context of his own story about becoming the athlete he is today.

One tidbit that motivated me through some tough long run miles is something Macy wrote while narrating his solo race across Zion National park. He was pushing to the finish and said to himself, “You can do it. The harder it is, the stronger I get.” That last sentence resonated with me – a great new mantra – and it is also very true! The last two weeks have been my biggest mileage weeks in a long time – 45 and 41 miles, respectively. Granted, that’s nothing for most ultra runners, but for me recently and especially while rehabbing my hamstring, I’m pleased! It certainly hasn’t been easy, but I feel myself getting stronger. Strong enough to run 40 miles in the mountains? Not so sure about that yet, but I have a few more long runs and trail excursions to work that out.

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Over the last two weeks, I’ve been including a longer midweek run on the East River to boost my mileage. The run pictured above right is one such morning – it was gorgeous out and the miles flew by. The following Saturday, I ran 16 miles on Summer Streets NYC, which if you’re not familiar with, involves closing Park Avenue to traffic from 72nd street down to the Brooklyn Bridge for runners, cyclists and everyone else to enjoy. It gets a little too crowded for my liking but if you go early in the morning, it’s pretty cool. Part of this run was spent coaching the Gilda’s Club team, which is going well with two coached runs under our belt. We enjoyed many of the “rest stops,” including the coconut water station complete with a hammock (dangerous – I almost didn’t get back up).  I won’t lie – this was a tough run for me. My body was not feeling great after mile 12, but I managed to finish and thankfully recovered well for the next day’s adventure.

We are trying to do back to back runs each weekend to practice running on tired legs, with a long run Saturday and if able, a trail run/hike outside of the city on Sunday. Last weekend, E and I ventured back to the Appalachian Trail, but this time to Bear Mountain. We took Metro North to Manitou and ran along a quiet road (Manitou Station Rd –> Manitou Rd –> S Mountain Pass Rd) that intersects the AT after about 1.3M. We could have gone along the main road (9D) to the bridge like everyone else on our train, but we wanted to get away from the cars and people, while maximizing our trail time.

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Like in Vermont, this section of the AT was rocky and technical, but that was short lived. We soon hit a long stretch of road – 9D and the bridge (above) that takes you across the river to Bear Mountain and into the park along a paved path that hugs a lake and eventually leads to the trailhead. It was a gorgeous day, but we were still surprised by how many families were having huge loud BBQs by the lake. Everywhere smelled of smoke and kerosene. It looked fun but it’s a shame that they permit it in what could be such a peaceful place.

The trail to the top of Bear Mountain is essentially a stone staircase that turns into a trail and crosses a road 3 or 4 times. The trail and the top of bear mountain were PACKED – all in all this excursion was not the escape to nature that we had envisioned but the view was nice and we certainly had a great workout!

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Trains are infrequent from Manitou and when we realized that we would just barely be able to make our train with the next one several hours later, we booked it down the mountain. Nothing like racing 5M on a hot day after a big mileage week! Flying down those steps was SO fun – and great practice. I’m working on gaining confidence on steep downhill running and we were MOVING.

We had 3M and less than 30 minutes left on rolling hilly road when we both really started to feel it. At one point E said “I don’t think I can make it,” to which I responded, “we WILL make that cutoff.” He perked up and that suddenly became our motto – make the cutoff! It sounds silly but we are running the 65km race together and being able to motivate one another and work as a team is really important. Also, cutoffs really are a concern if you are a slower runner (as we will be in this race given all the hiking we’ll be doing), so it was a good motivator! We made the train with two minutes to spare – ending the run at 11M, tired but feeling very strong. After eating the healthy lunch I packed for us on the train, we beelined to Davey’s Ice Cream in the East Village (one of my fav spots) for a well-deserved summer treat. Dietitians need dessert too and this stuff is seriously worth the calories!

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Gear update: I’ve been using Saucony’s Omni Progrid as my road show for years and have been on the hunt for a good trail shoe as my feet were not happy after I ran the 50k in my Omni’s! I tested out the cliftons by HokaOneOne. Those are road shoes too but E swears by them protecting the legs over long distances. They were super comfy at first but they had to be returned as they were too narrow for my feet, causing a gigantic blister to form after just an hour. Ouch. On Sunday, I tested out the Brooks Cascadia 10 pictured above. This is a popular trail shoe with much more structure than I am used to, which means more protection from rocks. They held up well during our part trail part road run. Much better traction on rocks for sure, although still trying to decide if they are comfy enough with the structures upper. A longer run will surely tell! I’m grateful for the awesome return policies that these two companies have, as it’s impossible to tell if a shoe will work until you’ve done a long run in them, and shoes are really expensive!

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As for this past week, I threw in some cross training to mix things up. On Monday, I participated in a super fun Ironstrength group workout with Dr. Jordan Metzl aboard the Intrepid with 1000 other people! I’ve done one other Ironstrength class before in Central Park and love that it’s free (usually), open to anyone, and takes place all over the city. It was a gorgeous night, and although E and were sore from our big weekend, we had a great time working up a sweat in such a unique location. On Wednesday, a co-worker and I tried out a spin class at the Peloton Cycle studio in Chelsea with Robin Arzon, a fellow ultra runner (E and I saw her at Endurance Challenge DC) and all around bad-ass and inspirational athlete. She is gorgeous and her energy is infectious! The studio and the bikes are amazing too. Obviously I’m a huge fan of Peloton and will be back! I did a short shakeout run after the class and ran into E on the river – I wish I could run commute home from work!

This weekend, E and I ran 18 miles yesterday, partly on Summer Streets. We managed to run at least 6 miles on trails, between the bridal path and north woods in Central Park, and a dirt trail that ran all along Riverside Park! Pretty cool. This run was tough but overall I felt better than last week, and the tape on my hamstring still seems to be helping, as I didn’t feel any pain throughout. Our experiment of the day was testing a new nutrition strategy, as we are still trying to nail down our plan for race day. We used Tailwind Nutrition endurance fuel naked flavor in our 16oz handhelds. We ran for ~3hrs and used 1.5 scoops per bottle x 3 (450 cal). It tasted great – not too sweet, especially with all the ice we used in that first bottle – but after 2-3 hours and with warmer water I found myself craving plain cold water, even though I had been drinking a lot (we were filling our bottles at fountains along the way). Also, I’m not sure how I would use it during the ultra, given we’ll be running for 10+ hours with only 5 aid stations. I could put it in my hydration vest bladder, but it’s much harder to gauge how many calories you are drinking this way compared to a handheld. Overall it’s a great product that I would like to experiment with more, and I wonder if in colder weather I would have had a different reaction. It could be useful in conjunction with food and/or gels, although I realize that their motto is “all you need, all day, really.”

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Today, we opted to stay in the city and hit some “hills” on the Williamsburg bridge for 8M rather than do another trail excursion out of the city. It was hot, but overall I felt quite strong, which gave me a confidence boost.

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On the cooking front, I’ve been making all kinds of good stuff lately that you can check out on my Instagram page. I’ve included a few photos here too.

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I’m in the process of setting up my new Eat for Endurance nutrition counseling website (finally!!!) so stay tuned for that. In the meantime, don’t hesitate to get in touch (thefightandflightresponse@gmail.com) if you wish to work with me, either for nutrition counseling or run coaching, in person or online. Have a wonderful week!

This week has been a light training week for me with the NYC Triathlon Relay this Sunday. Team Dietitian Divas will be racing for our third podium – with 1st place female relay in 2013 and 2nd in 2014! I’m not sure my hamstring will allow for a 100% racing effort (not to mention my lack of speed work since since April!) but I’ll still go for it!!

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After Sunday, it’s full steam ahead on the training front. E and I have been searching for another ultra to run in the fall and finally settled on the 65km Ultra Trail Harricana of Canada in La Malbaie, Quebec on September 19th. We plan to fly into Montreal, celebrate my birthday there, then rent a car and drive past Quebec City to La Malbaie (about 4 hours). Worst case – if the weather is really horrible or we can’t do this for another reason – we’ll have a fun weekend in Canada!

Just to give you a little preview, here’s an excerpt from the race website: “A perfect mix of flow and technical. The race will get underway at the Hautes-Gorge de la Riviere Malbaie National Park and end at the Mont Grand-Fonds Ski Center. The course will take you halfway through the famous trail called La Traversee de Charlevoix. Passing several lakes, runners will have the chance to encounter Canadian wildlife, including beaver, porcupine or moose.” Apparently, we also need a bell for bears – well, that’s on the optional gear list at least!

I’ve only been averaging about 20-25 weekly miles since April, thus two months isn’t exactly an ideal amount of time to prepare for a 40 mile trail run with 6500 ft of elevation gain. However, I think we can handle it – we’ve gotten some great trail running and hiking in over the last month, and I hope to build a good base supplemented with hill and strength training.

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A key part of our training, given that we mostly run along the East River and in Central Park, will be escaping the city to hit the trails. Last weekend, we ventured out to the Breakneck Ridge Trail Loop for some cross training. The trailhead is a 90 minute ride from Grand Central on Metro North, and the train was packed with hikers given the beautiful weather! It was a perfect start to our upcoming “back to back” Saturday/Sunday training runs, given we did 13M the previous day.

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The first 1M or so involves some serious scrambling and climbing – I was pretty much on all fours for the first hour. These pictures don’t quite capture how steep it was – and the trees disappeared after the first section! I don’t have a lot of climbing experience, so I had planned on taking the easier ascents, but in the end we stuck with the more challenging route. I was surprised how natural it felt to climb – I just moved by instinct and was able to put any fears out of my head. E has a lot of experience with climbing, so whenever I got in a bind (which happened on one very big rock), he talked me through it. It was amazing training and super fun.

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The views of the Hudson weren’t too shabby either! A good excuse to take a break and catch our breath, with the viewpoints all throughout the scrambling section and the sun beating down on us.

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Once we made it to the fourth peak, we stopped for a quick lunch in the shade. It was simple but I cannot tell you how delicious it tasted – especially since I had placed a frozen water bottle with the bag to keep the food ice cold! Hummus, smoked turkey, dill, lettuce, tomatoes and pickles on whole wheat with sliced apples and a big bag of raw veggies. SO refreshing!

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We opted to do a 5.5M loop from Breakneck Ridge to Cold Spring (white to blue to red to blue trails). The trail became a bit more runnable after this point and also mostly flat / downhill, so we ran the remaining 3M. The trail was beautiful – mostly in the forest, which felt great after being in the sun – and towards the end the trail was even paved. It ended with a single track parallel to the road, and then about 0.5 on the actual road into town. I was pretty shocked my stomach was able to handle running after lunch – but that’s a good sign for ultra training! We ended at Moo Moo’s Creamery for ice cream, obviously – SO worth it. The ice cream tasted so homemade and really hit the spot!

This was a great hike and so easily reached from the city. We’re definitely planning to go back to do a longer loop with more running!

E and I recently spent 10 days in Maui and 4 days in the Catskills. As usual, our travel was filled with some unforgettable runs, hikes and meals!

MAUI, HAWAII

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It was E’s first trip to Hawaii and I hadn’t been there in seven years, so we were excited to do some exploring in between chilling out on the beach with my family.

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Our first adventure was a 10M run from Makena to Kihei literally on every terrain imaginable – road, pavement, sand, grass, gravel trail and dirt trail. The paved beach trail (pictured above) meanders through the fancy Waliea hotels (from the Fairmont to the Andaz) and is a popular path among runners and walkers. What you may not know is that you can keep running past the Andaz along the beach (bottom left) for another mile or so to the Mana Kai hotel, along the grass (middle) around the hotel across more grass and onto a gravel trail leading past a boat ramp and onto another trail that takes you into Kihei (bottom right). Most tourists don’t go this far so you can get some peace and quiet! We did a shorter version of this run – from the Fairmont to the trail and back (~5-6M) – a couple times later in the week.

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The views are magnificent, and the earlier you go the better! We started our runs no later than 6:45am and already, the sun was beating down on us and the path was crowded (at least in Wailea). These runs were not easy between the sand, the heat and the rolling hills, but the scenery certainly made the miles fly by.

We also went on a 12M run/hike in Poli Poli State Park, which is way up a volcano towards Haleakala National Park along a tiny VERy windy road. We planned to devote one day just to a long run/hike somewhere far away from the beaten path and after some research, E decided upon Poli Poli. I won’t bother to write about this because E already wrote an awesome recap on his new trail running website, trailz.io, that truly captures the spirit of our adventure. The terrain was incredibly varied, but here are a couple photos to give you a sense of two sections of the trail…

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Lastly, we did a beautiful hike (with a little running) along the King’s Highway trail. It’s rocky but runable in certain sections. We happened to go there on a breezy, slightly cooler day, which made the temperature manageable in the late morning, but this is one place to watch out for the sun and to be sure to bring enough hydration! We only hiked for a couple hours but this trail goes on and on and on.

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Eating and being active of course go hand in hand, so I’ll leave you with a few of my Maui fav’s in case you find yourself in the area. We spent a week with my family in a condo and did a lot of grilling (my favorite fish is Opah moonfish – marinated in ginger, tamari and lemon – pictured bottom right with spinach and purple sweet potatoes), but here are some great restaurants that we love (some new, some very old):

  • Monkeypod kitchen: Good happy hour, have to get the Mai Tai
  • Cafe O’lei: Great value especially for lunch
  • Kimo’s: An old fav in Lahaina, go at sunset and don’t miss the hula pie
  • Coconut’s Fish Cafe: Yummy fish tacos in Kihei
  • Flatbread Company: Great pizzas in Paia

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We can’t wait to go back to Maui next year!

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CATSKILLS, NEW YORK

A week after we got back from Hawaii, we rented an adorable log cabin near Phoenicia to celebrate our 2nd wedding anniversary. The weather was horrible (heavy rain most of the time), which initially really bummed us out. It ended up being a blessing, as it forced us to relax by the fire for two days and get some much needed recovery. We did a lot of resting, reading, and s’mores eating! We ventured out once our first day to grab lunch at Phoenicia Diner – the town seemed completely dead but apparently that’s where everyone was hanging out. Totally packed! We opted for breakfast but the lunch items looked incredible too.

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The rain let up just long enough for us to squeeze in a few hikes. All that rain explains why the area is so incredibly lush, but it also meant that the trails were super muddy and slick. Even on a dry day the trails are quite rocky and steep, so we ditched the idea of trail running and were happy to hike instead (enough of a challenge!).

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Our first hike was on the Slide-Wittenberg Trail, one of the trail-heads that originates in the Woodland Valley Campground just a few miles from our cabin. We got a late start (mid-afternoon), as the rain had only just stopped, and there literally wasn’t a soul on the trails, so we only did an out and back on a section of the loop (about 3.3 miles). The trail was beautiful, although sections of the trail were engulfed in water and at times we were essentially hiking up a rocky stream. Nevertheless, it was very peaceful and it felt great to be active after lounging around the cabin!

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Our second and main hike was a 7 mile out and back on the Giant Ledge-Panther Mountain Trail. You can get on this trail from Woodland Valley Campgrounds, but we decided to try something different and instead catch the trail-head near Big Indian (a 30 minute drive from Phoenicia). We started on the footbridge and from there it was essentially one very long climb up to a series of ledges with stunning views. The weather was still variable (we had sun and rain) and the trail was a mud bath, but thankfully the weather was clear enough when we reached the view points to glimpse the endless tree-covered mountains.

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After passing these ledges, we carried on towards what we thought would be the peak of Panther mountain, but strangely the trail started to go back down and we eventually decided to turn around. We later found out we went too far. There were a couple nice view points, but not so dramatic that we thought we had reached our final destination! Giant Ledge is the best feature of this trail and were it not for the fact that we wanted a longer workout, I think we would have been happy stopping at that point. Overall, a beautiful and challenging hike and well worth the effort!

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Of course, one of the best parts of doing a long run or hike is the awesome meal afterwards. We finished our hike around 4pm, just in time for Peekamoose restaurant in Big Indian to open for “dinner.” This was our favorite restaurant in the area – we had a huge meal including appetizers and dessert since we hadn’t eaten a real lunch. Everything was delicious and homemade. The restaurant was empty (because who eats dinner at 4pm?!), which was a good thing since we had attempted to clean ourselves up after our hike but we were still pretty gross! I don’t eat red meat that often but sometimes I really crave a good burger and this burger was INSANE. Definitely the opposite from the other burger pictured above from a few nights before – a delicious black bean burger at the adorable Woodstock Garden Cafe. We stopped here on our way to Phoenicia – beautiful garden and tasty, healthy vegan fare!

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Our last day was our anniversary  – I made the above photo collage from all our wedding and honeymoon pics. Before our drive back to NYC, we checked out the Tanbark traila short loop that starts right by the post office in Phoenicia. It was a lovely, less technical trail that we could have run in parts had we not been so sore from the previous day’s hike! Worth checking out if you’re in the area and want something a bit less strenuous.

We’re back in NYC now without any trips planned for awhile. I can’t complain after two incredible vacations! We’re hoping to enjoy some local running/hiking to build up for our Fall races, which we still haven’t locked in but we’re getting close to pulling the trigger on a few.

Hope you all had a wonderful weekend filled with awesome workouts and delicious food!

Back in December, I received a random email asking me to be one of the “expert” coaches for the April edition of “Ask the Experts” in Runner’s World. I was very excited, as I had only been published online in RW and a few other publications until now. The question was as follows:

“What should my weekly mileage reach before I can start spring speedwork?”

My original submission was a long paragraph, and there was much back and forth with the editor until we agreed upon the final submission below:

Gradually increase your mileage for at least two months until you are logging 15 to 20 weekly miles in three to four easy runs. This mileage base, ideally accompanied by twice-weekly strength training, will allow you to begin speed-work with minimal injury risk. Even still, ease into faster running with a few weeks of fartlek (unstructured pace pickups) before tackling tempo runs and repeats. Also, never do speed-work more than twice per week, always separated by recovery days, and refuel within an hour of your efforts to maximize speed-work rewards. 

–Claire Shorenstein, R.D., is a dietitian at Montefiore and an RRCA-certified coach (thefightandflightresponse.com) at Manhattan’s Physical Equilibrium (www.physeq.com).

As you can see, what ended up in the actual magazine was much shorter than above, and did not include the sentence on nutrition, but I am still VERY pleased to see my name in print!

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Have other training questions or looking for a NYC-based running coach or registered dietitian? Shoot me an email at thefightandflightresponse@gmail.com to find out about the various services I offer. 

Just 14 hours to go before I reach the start line of my 7th marathon – the Marine Corps Marathon! I’m chilling with E right now at his parent’s house in Maryland, resting my feet and loading up on carbs. It’s hard to believe it’s been seven months since my last 26.2 in Boston, which was a really tough race. I can only hope that tomorrow goes better!

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Training has gone fairly well, given how much has been going on with the internship, school and everything else. I’ve had some really strong runs, particularly my long runs – 21 hilly miles in Nisene Marks, 20M in CP with several miles at MP (NYRR marathon tuneup pictured above – beast mode sprint to the finish!), and 21M including some MP miles up the west side and across the GW bridge.

I’ve also had some really disappointing runs, many in the last two weeks. I felt great during my 13M taper long run and then got sick later that day, and developed some nagging foot pain later in the week. I skipped several runs throughout my taper, including my last long run which unfortunately also was my last coached run with Gilda’s. The foot pain has improved, but I can’t seem to shake this overall sense of fatigue. Perhaps it’s stress – my body just telling me I need to take it easy after such a crazy year – or maybe my body is still fighting off something. So I’ve been focusing on eating well and getting as much rest as possible. Hopefully it will pay off tomorrow.

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We took the train to D.C. yesterday and went to the expo in the early afternoon. Check out my bib – 5612 out of 50,000 numbers! Not too shabby. The design is pretty cool too. Almost makes up for the ugly race shirt we got – brown, long sleeve mock neck. Yuck. I caved and bought another long sleeve race shirt (the grey one above) so I’d have something I can actually wear!

I also got a new pair of shoes. I’ve been slowly falling out of love with Saucony after loyally using Omni ProGrid’s for the last 5 years, and E has been encouraging me to try out Pearl Izumi’s. We came across the booth at the expo, and I ended up buying a very cute pair of N2’s on sale. They are a neutral shoe, and feel very light and way more flexible (seamless upper) than my current Saucony’s. I’m planning to give them a try after the marathon. I’ve also been using a new watch – purple of course – the Garmin Forerunner 220, which E got me for my birthday. I’ve enjoyed using it for the most part, although there are a couple features that I miss from my 210. First, you can’t lock the watch – and the start/stop button can be slightly sensitive. Second, I can’t seem to figure out how to see the actual clock time while I’m running, which is handy for when I’m running late and need to check how much time I have left. But, generally it’s been great, and I’m excited to wear it tomorrow.

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Race day is meant to be warm (high of 66), so it’ll be shorts, a tank and a visor. I didn’t enjoy running in shorts in Boston (I love my Lululemon shorts but feels nicer to run 26.2 in my compression tights) but the weather calls for it, and I won’t make the mistake I made in Boston in not wearing my visor. For the first time, I’ll be ditching my marathon belt and stuffing gels in my pockets – which I can do now because I’ll be using Powergels instead of my usual SIS gels from the UK. This is my first marathon not using SIS, but after the leaking fiasco earlier this year, I finally made the switch. I don’t love Powerless but they seem to be the only ones I can semi-tolerate. I need water with these gels and am slightly concerned that MCM only has water stops every 2-3M (I find that really surprising for such a big race – I’ve only ever run races with water every mile), but I guess I’ll deal. I’m carrying my small handheld amphipod bottle and will use it only between water stations rather than to save time by skipping early stations, and thus hopefully it will last longer than it usually does.

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I’ve also come up with a good strategy for staying warm pre-race on a slightly warmer race day, when you still need throwaway clothes but it’s not cold enough for arm sleeves. I took an old sweater, chopped off the arms, then reversed them so that the tighter wrist parts are worn at the upper arm (that ways they stay on). The rest of the sweater becomes a vest which you can make easier to peel off by cutting slits in the arm pits and also at the waist. For the legs, I took an old pair of tights, cut off the feet as well as the upper part, and now I have some nice leg warmers that I’ll take off before starting. Why waste money on buying cheap clothes when you can just use some old stuff lying around?

I did this morning’s shakeout run in an extra set of my marathon gear on what was a gorgeous day. A bit warm for a marathon, but lovely nonethless!

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I know tomorrow is not going to be particularly speedy – not because I’m being pessimistic, but because all my 2014 races seem to support that I’m just slower this year. My training race (Bronx 10M) was a great race, but even my best effort on that day put me at the finish line at 1:17 (two years ago I ran 1:14, right before my PR marathon in Chicago). My 10k races over the summer were much slower too. At least I’m still able to run the distance, and I am grateful that I have no major injuries at the moment.

I’ve scrapped any hope for running sub-3:30 or even another BQ and set some new goals – running under 3:40 would be awesome, with a secondary goal of running under 3:45. Funny enough, E and I grabbed the same 3:45 pace band at the expo (gasp!!!). He’s getting so fast – the chance that he may be able to beat me for the first time surely will give me some added inspiration to pick up the pace. I have no doubt he will finally crack 4 hours. My most important goal is to feel strong throughout and enjoy myself as much as I can. It’s meant to be a great course with so many wonderful sites, and obviously there will be inspiration abound given it is run by the marines. Here’s my race strategy: start out nice and easy (high 8:20s/8:30), which should be easy given the crowds and a 3M incline, then move down to low 8:20s if able, keep it there and gradually speed up after 20M if able. Always easier said than done – but having a race strategy certainly will help!

Welcome to FFR

Hi, I'm Claire! I’m a Registered Dietitian Nutritionist (MS, RD, CDN) and a Road Runners Club of America certified coach. This is where I share my latest adventures in running, racing, food & travel! If you'd like to work with me, please visit my professional website, Eat for Endurance.

My PRs

Marathon (Chicago): 3:33:18
Boston Marathon: 3:36:14
Half-Marathon: 1:37:21
10M: 1:14:52
10k: 44:52

My latest photos

Grateful for quality time this week with my little pumpkin! 🎃😍 Happy Monday from California! I haven’t posted any running pics for a long time as I’ve been dealing with a hip injury for the last few months (and zero running for the last 5 weeks). 😓 I haven’t run a race, even a short one, in over a year - so different than how I imagined my postpartum running life to be. It makes me sad that I can’t run especially while in Santa Cruz, but I’m trying to stay active in different ways, be diligent about my PT, and remain positive even though the road to recovery feels endless at times. Yesterday, E and I went on a beautiful beach walk in the morning and then I did a hike with a friend and our babes in the afternoon, where I normally run in Nisene. I miss running but hopefully will get back to it soon, stronger than before! Baking “for the baby” tonight (so I say as I gobble up these delicious treats). Made mini pumpkin muffins (and a few mama sized ones), recipe adapted from @babyfoode. So easy to make - I added full fat Greek yogurt and almond butter to include some healthy fats. I think Arielle will love these - if for some crazy reason she doesn’t, more for me!! 😂 Nice work on tonight’s dinner, @trailz.io!! So good I’m going back for seconds. Veg bake with layers of eggplant, red onions, tomatoes, zucchini, ricotta, breadcrumbs, & spices with arugula on top. 👌🏻 Surprise package in the mail today! Thx @rxbar - stoked to try out the new gingerbread flavor. Speaking of, how on earth is it already the holiday season?!?! #rxbar Love @siggisdairy triple cream yogurts - perfect to satisfy a craving for something sweet and indulgent while providing 9g protein, relatively few calories (170), and calcium. The chocolate flavor was so delicious! #dailysiggis

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