Golden Runs

Yesterday was supposed to be a tough 20 miler with 6x1 mi at threshold… but it didn’t happen. It’s easy to showcase the long runs that go well, but the reality is that’s not always the case.

The warmup miles were fine, but when I started the workout, the first rep already felt way harder than it should’ve. I’ve pushed through plenty of hard workouts, but this was different - after two reps, I had aches and tight spots that were just getting worse and I just felt super out of it, like something was off. So, I cut it short. I only did 14 mi instead of the planned 20.

Of course I’m disappointed. But I also know I just had a really solid 3 weeks of training, I have a few ideas about why this run was so off, and I know that one bad run does not ruin a training cycle.

I’m moving on, taking care of my body, and getting excited for the next week of training, trusting that this is all part of the process.

Sharing an honest update about my own training…

I started my Chicago Marathon build back in the beginning of July, and for the first few weeks, I had zero motivation.

At first, I felt guilty about it, especially coming off a winter injury that kept me from even making it to the start line of my last goal marathon. Shouldn’t I be grateful just to be training again? Shouldn’t I be excited every single day?

Here’s the thing: motivation ISN’T a constant. It comes and goes even when you’re chasing something you care about. Some days you feel it, but other days, you just have to put your shoes on and get out the door anyway.

Motivation is a feeling. Dedication is a decision you make on repeat, whether you feel like it or not. Now that I’m four weeks into my marathon build, I can tell you the motivation is coming back. I’m excited again. But it wasn’t the excitement that got me through those first few weeks. It was showing up anyway.

If you are in a dip right now in your own training, this is your reminder that it’s normal. It doesn’t mean anything is wrong, and it doesn’t last forever. Just keep lacing up and getting out the door. And feel free to reach out, I’m always happy to chat running!

Running the Mohawk Hudson River Half or Full Marathon this fall? Have you started training yet... or are you still not sure you'll feel ready by race day? I've got you covered either way!!

My 12-week training program starts next week (July 20th), there are a few spots left - it's not too late to join.

This program is for any level of runner — beginner to PR-chaser. You'll get a 1-on-1 consultation, a fully custom plan, ongoing support and adjustments, a training guide (strength, nutrition, and mental strategies included), plus 5 optional group runs on the actual course.

I've run this course so many times, I remember what it's like to start as a beginner, and I've learned a lot along the way. Let's get you to the start line ready and the finish line strong.

Link to sign up below:
https://mohawkhudsonmarathon.com/race-info/coaching

Run for Women 5k 2026!

Three months ago I had major doubts about making it to this starting line after being injured this winter - just so happy to be back and feeling strong! And to be in the elite corral, pinch me… I don’t take it for granted that I get to stand next to some of the fastest women in the area let alone professional runners, these are the experiences I’ll always remember!

I had to look back at the first time I ran this race back in 2017… When I’m maybe a little disappointed that I wasn’t more competitive, its a nice reminder to see how far I’ve come. Never ever would have thought I’d be running times like this in my mid-30s. It’s a solid reminder that consistency pays off.

I’m so grateful to be part of a team of fast, supportive women who continue to push me every season . For my sister and husband bringing the energy on the mics, and my parents cheering - the best support crew! AND one of my favorite moments of the whole morning was hanging out near the finish to watch my athletes fly through that finish line looking so strong!

Thanks for another fantastic race and !

I’ve said it before and will say it again, we have the best running community in the 518, if you’re not part of it yet- what are you waiting for?!

The world would be a better place if more people ran, and if we had more women in charge of things. 🏃‍♀️🙂

Running on the track doesn’t have to be intimidating!

Whether you’ve never run on a track, you’re not sure if you’re doing it “right”, or you’re just curious about how to add in speed work — this is for you!

We’ll break down track etiquette, key markings, common workout types, and demo some warmup drills together. Plus an optional intro workout at the end for anyone who wants to try out some speedwork! ALL levels of running experience welcome!

📆 Monday, June 1st at 6:00pm
📍SUNY Albany Track (park in the Dutch quad visitor lot next to the basketball courts then walk to the track)

One suggestion- you should be comfortable running 2-3 miles without stopping before attempting the workout at the end. Not there yet? The clinic and drills are open to everyone!

Swipe through for details, and drop any questions in the comments below! 👇

Who’s running the Mohawk Hudson River Marathon or Half Marathon this October?! It’s time to start thinking about your training — why not have a coach in your corner?

This 12-week program gives you everything you need to get to the start line feeling prepared and confident:
✔️ A custom training plan built around your needs
✔️ 3 group runs on the course
✔️ Unlimited communication with Coach Emily
✔️ Comprehensive training guide
✔️ Individual race prep session
… and more!

All fitness levels welcome! Only $250, limited spots available. Sign up today through the link below, or the Mohawk Hudson race registration page.

https://mohawkhudsonmarathon.com/race-info/coaching

Anyone ever feel nervous about their speed workouts? I’ve been discussing this with a lot of my athletes lately, and I remember feeling nervous for my own workouts not that long ago.

Here’s the mindset shift that changed everything: The workout is not the race!!

Workouts are not about proving anything. It’s a chance to build more fitness, it’s not a test.

Striving for A+ efforts every session might sound great but the reality is that’s not sustainable. Months and months of consistent B+ workouts add up to so much more than the random A+ workout that takes you forever to recover from.

I hope this helps take some of the pressure off of workout days and helps you to enjoy them more. They should still be hard efforts, but remember to save your all-out for race day. The real goal of every workout is to be able to recover to do the next one. 💪🏻

Questions about what type of workouts you should be doing? Shoot me a message, let’s chat!

Haven’t shared much about my own training lately because, well, there hasn’t been much to say for a while. It was a LONG winter of dealing with an injury and just getting through things.

But, I think we’re finally turning a corner… 🤞🏻I’m running more consistently (still biking on my non-running days of course), adding workouts back in, and hopped in the Delmar Dash last weekend - even though it wasn’t my fastest it felt amazing to just be in a race and feel like a runner again and to get that dose of endorphins 🙂

My strava is nothing flashy, mileage is still on the lower side for me, but check out that gradual return to consistency… We’re getting there…!

And now for the sad news. I’m missing Boston this year, not gonna lie it stings, but I know it’s the right call for where I’m at. I’m excited about what’s ahead and I’m going to work hard but be smart to keep making progress. (Excited to track so many teammates and local runners though!!)

Anyone else dealing with an injury or a setback- I know it sucks, a lot. But the other side exists and you will reach it! Hang in there!

Another amazing weekend of racing for Golden Runs athletes in the books!

First- a shoutout to the Capital Region running community… I had the best time at H2H packet pickup wishing so many of you good luck. Your energy was contagious, we are lucky to have the best running community here in the 518!!

Helderberg to Hudson Half Marathon:
⚡️Meghan ran her very first half marathon and she didn’t just finish the race, she absolutely nailed it!! Consistent pacing the whole way and she came in well under her goal time!

⚡️Nikki faced some challenges beyond her control, but she did what she always does - she pushed through with grit and crossed that finish line strong. Another race in the books, another reminder of just how mentally tough she is!

⚡️Our 5k Performance Project group had 7 ladies also run H2H while in the middle of training hard for a fast 5k later this spring - way to go Lara, Elisa, Sally, Jennifer, Emma, Dyonne, and Fern!

Other Races:
⚡️Kerry, also of the 5kPP group, ran the San Diego half marathon and battled through heat and pouring rain to get to the finish line with a strong performance.

⚡️Kelsey, another 5kPP member, ran a fast and strong 5 mile race at the Delmar Dash, winning her age group!

⚡️Katie also crushed it at the Delmar Dash - after dealing with some setbacks this winter, it was like she didn't miss a beat with such a strong 5 mile race!

So proud of each of you, thank you for making coaching so much fun and keeping me inspired! 🎉