Category: cold weather running

10 New Year’s Running Resolutions That Have NOTHING to Do With Your Pace

On By idratherbestrongthanskinnyIn cold weather running, fitness trends, Inspiration, marathon training, runningLeave a comment

“Get faster” is the “lose weight” of running resolutions — am I wrong?

If you want to use the start of 2022 as motivation to PR your next race, that’s amazing. But for many of us, it’s unrealistic. 

It’s a resolution without a plan that is often too generic to actually accomplish, and will only lead to disappointment and frustration. 

Plus, if you actually get faster but don’t qualify for Boston or PR on race day, your entire process and effort can feel meaningless, even if you’ve made solid improvements and have demonstrated growth. 

That’s why I’m challenging you to choose a different running resolution this year.

Here are 10 New Year’s running resolutions that have nothing to do with your pace.

1. Tackle A New Distance

While running a marathon will always be impressive, 2022 could be the year you bust out of your marathon rut and try a new or unfamiliar distance. The pros? You’ll PR instantly, for one. You’ll switch up your training regime. And you’ll challenge your body to do something new and different! For me, my “new” distance will be the 10k. Even though it’s not completely new, it’s definitely unfamiliar and I’m excited to see how it goes.

2. Strive To Be More Consistent

I train a lot of athletes where the potential for major running improvements is right there — if only they could be more consistent with their training. By more consistent, I mean actually sticking to a training schedule, or saying you’ll run three days a week and actually doing so. It means planning for the unexpected, setting a reasonable goal for days of running per week, and ditching the excuses.

3. Take On A New Vert

For the “extreme” types reading this list, why not make it your mission to get more VERT this year? This could involve signing up for a race with a ton of vert (hello, Double Dipsea, Red Bull 400 and Loon Mountain Race) or creating a weekly or monthly vert goal. This takes the pressure off speed, but will really help you build your power in 2022.

4. Commit To A Weekly, Monthly or Yearly Mileage Goal

On Christmas, my uncle (a cyclist) told me he was less than 50 miles away from completing his 4k mileage goal, which he could easily accomplish with 1 or 2 more rides before December 31st. I was proud (and also envious)! Having a yearly mileage goal is something you can work on all year and slowly chip away at. For individuals with shorter attention spans, weekly or monthly mileage goals are great way to challenge yourself and stay consistent, too. 

5. Try A Run Streak

A run streak is not for everyone, and I definitely understand the power of the rest day. But for some individuals looking to improve consistency and up their mileage, a run streak could be a great way to kick off the New Year. You don’t have to hold it for a crazy amount of time, but even just kicking off January 2022 with 31 days of running is a feat within itself!

6. Strength Train More

This is a goal that all runners can (and should) get behind — myself included. Running requires a ton of work from multiple muscles and muscle groups, and if you have any significant weaknesses, I can guarantee it will eventually amount to some type of injury. Visiting a direct-access physical therapist to help identify strength deficits is a great way to start. They can then help you with exercises and a training plan to get you back on track and prevent injuries before they begin!

7. ‘Just Show Up’ To That Running Group You’ve Been Watching on Instagram

Joining a regular running group can do a ton for your running consistency, motivation, and your morale. Not only is it great to be in a group of like-minded individuals chasing their goals, it’s also helpful to find other runners who you can chase or challenge during workouts so you both get stronger. You’ll likely find some new training buddies, and hopefully some new friends.

8. Challenge Yourself To More Speed Workouts

While this goal may result in getting faster, it’s more about the process of actually finding, committing to, and performing speed workouts than the endgame. This may require a little bit of research and planning, including finding a track, running path or treadmill access, but the juice is definitely worth the squeeze.

9. Improve Your VO2 Max

VO2 Max is the maximum amount of oxygen your body can consume during exercise. Basically, the higher your VO2 max, the more physically fit you are. This resolution may not be accessible for everyone, but if you have access to the equipment, it’s a great way to challenge yourself and improve your aerobic capacity. You can also estimate your VO2 max using your heart rate with the Rockport Walking Test or Single-Stage Submaximal Treadmill Exercise Test. 

(Fun story: This year in my Exercise Physiology class, my professor offered $100 to anyone who could score over 60 on the Vo2 Max test. I scored a 58.9 — and was SO exhausted (and frustrated to have missed it!). So obviously I have been running hill repeats on the treadmill at the gym every week since!)

10. Try Mindful Running

Again, this resolution isn’t for everyone, but it’s a great way to get back in touch with your love of running as well as to clear your mind on the go. You can practice mindful running by ditching your watch or covering it up during a run and not paying attention to the numbers, by choosing a meditation you can listen to on a treadmill run, or by simply choosing a theme for your run and choosing to proactively think about it along your route. There’s no wrong way to do this. 

***

Running is different for everyone, so whatever your goals for the new year are, be proud of them and don’t compare yourself too harshly to others.

Cheers to a great year of running in 2022!

Does weather really dictate running performance?

On By idratherbestrongthanskinnyIn cold weather running, marathon training, running, The Boston Marathon, The New York City Marathon, travelLeave a comment

It’s marathon season! Which means everyone with a race on the calendar is fixated on one thing, and one thing only: The weather.

That’s right. Out of all the things you can and can’t control on race day, obsessively checking and rechecking the weather seems to be a runner’s favorite past-time. As a running coach, I’ve heard all sorts of theories on “the best weather for running,” ranging from cold-weather enthusiasts to those who thrive off sunny skies. But it made me wonder: what’s actually the best weather for running a marathon?

A 2020 study published in Medicine & Science in Sports and Exercise analyzed meteorological data for 1258 races — from the marathon, to the 50k, to the 5k and the 3000m steeplechase — held between 1936 and 2019 across 42 countries, enabling analysis of 7867 athletes. Through machine learning, it concludes that a Wet-Bulb Globe Temperature of between 10 and 17.5 degrees Celicus — or 50-63.5 degrees Fahrenheit — increased the likelihood for peak performance. For every degree outside these optimum conditions, performance declined by 0.3-0.4 percent.

A different study published more recently in Frontiers of Physiology analyzed data from the Berlin Marathon results over the last 45 years, and found that temperatures greater than 15 degrees Celsius (59 degrees Fahrenheit) and higher precipitation levels impaired performance of master marathoners.


So, what’s the moral of the story? While you can’t guarantee a perfect weather day, if your heart is set on a PR, you can schedule your next race strategically. Pick a marathon in a specific location and at a specific time of year to increase your chances of waking up to good weather. While you’ll probably still obsess over your weather app in the weeks before the big day, at least now you can do so with a little more science on your side.

Running the 2019 NYC Half? I’ve Got A Plan For You

On By idratherbestrongthanskinnyIn cold weather running, headlines, Inspiration, marathon training, runningLeave a comment

If you’re running the United Airlines New York City Half Marathon on March 17, 2019, and are a little lost when it comes to where to begin or how to train, I’ve got a plan for you!

Customized training plans tailored to your skill level and personal goals created by me (RRCA-certified running coach Erin Kelly) will be delivered to your inbox within ~3 business days.

Plans are $150 and can be payable via Venmo.

What are you waiting for? Sign up here to get a customized training plan today.

 

Here’s How To Commit To Your Next Race

On By idratherbestrongthanskinnyIn cold weather running, Inspiration, marathon training, runningLeave a comment

Taking on the challenge of a new goal is no easy feat, but with the correct training and preparation, there’s an incredible opportunity to have a wonderfully rewarding experience. Of course, that’s not to say that taking on whatever distance you’ve set your sights on won’t come without its difficulties. However, with the correct mindset and commitment to your goal, you’ll be prepared to navigate the intricacies of training.

 Here are a few ways that might make it a little bit easier.

1. Find Your Reason:

With every undertaking, it’s important to recognize why you are choosing to do what you’re doing. Self-motivation is incredibly important, and powering through early morning training runs and/or difficult workout sessions will be all the more easier when you have a good reason for it. Whether your reason is to improve your health, take on a challenge you never thought you’d accomplish, or knowing you are raising money for an incredible cause, take a few moments this week to think about your individual ‘why,’ and write it down. Put your why—or your whys!—somewhere you’ll see them every day, so you’ll reinforce your own reasoning on yourself on days you might lose sight of your goal. Continue reading “Here’s How To Commit To Your Next Race” →

6 Boston Marathon Charity Runners Who Could Use Your Help Right Now

On By idratherbestrongthanskinnyIn cold weather running, Inspiration, marathon training, running, The Boston Marathon1 Comment

The Boston Marathon is an amazing event for so many reasons. Not only is it an opportunity for athletes to showcase their strength and resilience, but it’s also a chance for the people of Boston and spectators from out of town to show their utter and complete love for the city, and its runners.

In addition to being a showcase of some of the world’s most powerful athletes, the Boston Marathon is also an incredible opportunity to raise awareness and money for life-changing causes, charities, and organizations. From research institutes that fund important cancer research and treatment initiatives, to hospitals with a mission of transforming outcomes for individuals who have suffered from traumatic injuries, many runners are out there not only chasing PRs, but their own personal finish line — like a world without cancer, or a better life for trauma survivors.

To learn more about some of the amazing charities and programs aligned with The Boston Marathon, I found six runners ready to toe the line in Hopkinton on Monday who are running for so much more than themselves. Check out their stories below to get inspired — and consider making a donation to their preferred charity or organization.

Kevin Walther: Stepping Strong, Brigham & Women’s Hospital
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“I was inspired to run my first Boston Marathon in 2016 after witnessing year over year the spirit and determination of countless runners with medical challenges. Following the marathon bombing, I wanted to give back in some way and found Brigham & Women’s Hospital. The Stepping Strong Center for Trauma Innovation does incredible work to fuel trauma and care research that is truly saving lives. Can’t wait for another 26.2 in Boston!

Fundraising page here 

Andrew Gorman: Dana-Farber Marathon Challenge

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This is my third year running for Boston for DFMC. I’ve raised ~$40k for cancer research in the past, and the team consistently raises $5+ million. I run and fundraise in memory of my mother-in-law Maryellen, my grandfather William, and in honor of several of my friends who have battled cancer. One hundred percent of every dollar raised goes to cancer research at Dana-Farber Cancer Institute, one of the top cancer centers in the country.

Fundraising page here (~$300 short of $13,100 goal)

Amanda Ordway: Boston Medical Care

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Running the Boston Marathon has been at the TOP of my bucket list for over 13 years.  I honestly envied all the runners when I saw them walking around the weekend before with their Marathon jackets, or even when they are bundled up in those aluminum foil blankets after crossing the finish line.  Seeing someone complete something that takes so much time, dedication, hard work, and perseverance, it’s just incredible.  I wanted to be one of those people that I’ve looked up to.  I wanted to push myself and see myself accomplish something so big! This year, I’m running on behalf of Boston Medical Centre. BMC is a truly remarkable hospital, and your support goes directly towards helping them continue to provide exceptional care, without exception to anyone who walks through their doors. For the past 15 years, Boston Medical Center has proudly participated in Boston’s historic marathon, raising more than $4.7 million for the hospital. 

Fundraising page here ($3,029 short of $10,000 goal)| @Arordway
*Amanda will be getting a custom race kit from adidas and The Woolmark company. The Woolmark Company contributed $5,000 to this runners’ charity program.

Joe Dusseldorp, Mass Eye and Ear

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My name is Joe Dusseldorp, I am a plastic and reconstructive surgeon from Sydney, Australia, working at the Mass Eye and Ear in Boston. I have been inspired by the life-changing research taking place here. Much of this is possible due to generous donations given to the Mass Eye and Ear marathon team. 

I am a first-time marathon runner, and training for a marathon in Boston has been cold! So I am hoping to find supporters to help me fundraise to help Mass Eye and Ear reach its goals. One of my personal goals is to help to find a cure for children born without one or both ears. This condition known as microtia has no known cures and treatments vary around the world.

A Swiss company, Auregen Biotherapeutics, headquartered in Boston, is developing the ability to 3D print a patient’s missing ear using their own cartilage cells. Auregen has kindly offered to match any donations so that any donations I receive can go twice as far.

Fundraising page here
*Joe will be getting a custom race kit from adidas and The Woolmark company. The Woolmark Company contributed $5,000 to this runners’ charity program.

Danielle Maccini, Boston Medical Center

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If you had asked me a year ago if I could run the Boston Marathon, I  would have laughed it off! Never in a million years would I think I’d be ready to take off in single digit days to run my first marathon, let alone the coveted Boston Marathon. But here I am!

My journey began a little over a year ago: I had the chance to work on a local film surrounding the 2013 Boston Marathon Bombings. I was hired as an actor, but the company also made a point to bring in real marathon runners as well as people who were there in 2013! Of course I knew what happened, but to hear these first-hand accounts truly opened my eyes! It blew my mind! The way these people described the running community and Marathon Monday was like nothing I had heard of before. I knew I needed to experience this for myself.

Fast forward to the 2017 Boston marathon, where I spent my first time actually watching and being a part of the crowd, and it was truly remarkable. That day I made a promise to myself that I  needed to run this race.

I committed to two things:

1. To raise some money and awareness for an amazing charity,

and,

2. To cross that finish line! I’ve always been really active but never a runner, so to pull his off I knew I  would have to work really hard. Through my journey I’ve not only grown stronger but I’ve met some incredible people, inspired others, and truly made a difference for my charity Boston Medical Center. Now all that’s left is race day, and with so many people backing me I’m ready to take it on! 

Fundraising page here | $719 short of $10,000 goal| @heyitsd123
*Danielle will be getting a custom race kit from adidas and The Woolmark company. The Woolmark Company contributed $5,000 to this runners’ charity program.

Malinda Ann Hill, Alex’s Lemonade Stand Foundation for Childhood Cancer

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My twin Leah and I deemed ourselves Twins Run in Our Family so we could share our experiences running together to raise awareness and funds for Alex’s Lemonade Stand Foundation for Childhood Cancer. I am running Boston in memory of Leah’s brother-in-law and our grandmother, both of whom died of cancer. Alex’s Lemonade Stand Foundation was started by 4-year-old Alexandra “Alex” Scott who died of neuroblastoma in 2004. Alex’s Lemonade Stand is very close to my heart since I’m the bereavement coordinator at the Children’s Hospital of Philadelphia where Alex was treated. By age eight, Alex had raised $1 million for cancer research. As of today, the foundation has raised $150 million for cancer research. I am motivated by how Alex achieved so much in her short life. Her legacy lives on and continues to inspire others to make a difference in the lives of children with cancer.

Fundraising page here | $395 short of $1,000 goal 

Race Review: Sleepy Hollow Half Marathon

On By idratherbestrongthanskinnyIn cold weather running, fitness trends, marathon training, race recap, The Boston MarathonLeave a comment

As most of you know, I’ve been training for the Boston Marathon coming up on April 16. It’s the first time I’ve taken my marathon training seriously in a long time, and it’s been quite a haul. Luckily, I have been working with a great coach, Christopher Baker. Even though I’m a run coach and hold many others accountable, I find it really hard to hold myself accountable when I’m planning for so many other people, so it’s helpful to have someone taking the guesswork out of my training. While the workouts have been quite grueling — and balancing them with everything else I have going on in life (work, school, coaching, attempting to have a social life) has been even more demanding — I’m happy to have a schedule and some kind of consistency in my life.

As a tune up, I ran the Sleepy Hollow Half Marathon on Saturday. It was a wonderful opportunity to see some real-time results of this training plan in action. A friend had suggested the race after the drawing results for the New York City Half came out, and while I didn’t have any desire to run another NYRR race, I liked the idea of a small town race in a new and different place. While the hills of the course were intimidating, I liked that there was no pressure to PR, and the idea of getting a race in before the marathon.

A few friends from The Most Informal Running Club, Ever (NYC), and I headed up to Sleepy Hollow via the MetroNorth train, and were able to walk to the race start from the train. The weather was chilly, but sunny, so it was nice to not freeze our butts off before the race like the runners in the NYC Half had done the weekend before. We even had time for our tradition of taking a photo in the Port-A-Potty (don’t ask why).

29512705_10216019860388257_44471192411846527_n Continue reading “Race Review: Sleepy Hollow Half Marathon” →

The Runner Diaries — Willa Tellekson-Flash

On By idratherbestrongthanskinnyIn cold weather running, fitness trends, food, marathon training, running, The Runner Diaries, travelLeave a comment

Welcome to The Runner Diaries, where we’re sharing a behind-the-scenes look into a week of training with runners of varying ages, paces and GPS coordinates. Get The Runner Diaries delivered to your inbox, here.

This week, we have Willa Tellekson-Flash, a 21-year-old runner, writer, and student at New York University. Follow along as she balances her senior spring semester course load, an internship, a whole lot of fitness and peanut butter, and training for a spring half marathon.

The Run Down:

Name: Willa Tellekson-Flash
Location: New York, NY
Age: 21
Training For: NYCRUNS Ladies’ First Half, March 2018
Occupation: Student, Writer
Following a training plan? I have a fabulous running coach 😉
How long you’ve been ‘a runner:’ Around 5 years
Goal weekly mileage: Currently around 30 mi

Runner’s Statement:

I always hated running as a kid. I got a terrible side stitch, dreaded the timed mile in gym class, and was convinced that I just was not cut out for it. It wasn’t until I joined the crew team in high school that I started to use running as a way to try to improve my endurance, and to stay in shape when I spent a year in France and wasn’t rowing. I haven’t looked back since, and even though I don’t race very often, running has become a huge source of joy for me since moving to New York for college about 4 years ago.

Day One | Monday

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6:30am — I wake up and have a glass of water and a ginger shot before my run. Everyone has the flu in New York right now, and I’m doing everything in my power to make sure my cold doesn’t turn into the flu. By 7am I’m out the door for a run. I have an easy 45-60 minute run scheduled for today, so I run 6 miles at a comfortable 8:30 pace, and finish with some striders and stretches.

8:30am — I have a jar of overnight oats for breakfast that I made last night since I’m in a bit of a rush to head to class. Since I’ve reached a point in my training where I’m running more miles than my non-training norm, I feel like I’m hungry all the time, so I add a big scoop of coconut butter to my oatmeal to keep me full until lunch time. I also have a concoction of hot water, lemon, apple cider vinegar, and marine collagen that I make every morning before breakfast. I don’t like coffee, so this is my version of the drink that makes me feel set to start the day.

9am — Off to class! This semester, I’m working on my creative thesis, which consists of me writing a Sex Ed curriculum that is far more concerned with students’ emotional well being than simple biology instruction, and I have to give a presentation on my project this morning. I grab a bottle of Pressed Juicery Green Juice No. 5 from my fridge (a splurge… they were having a sale!) to sip on throughout the day.

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11am — I don’t have class again until dinnertime tonight, and I find the library at school extremely sad, so I’m always on the hunt for places to work that don’t require me to purchase $7 matcha lattes. A friend and I head to Hub Seventeen, a free workspace in the Flatiron lululemon store to get some work done.

12:30 PM — Lunchtime!

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One of the best parts of working at a space that isn’t a café is that I can bring my own lunch, too. Using food that I meal prepped yesterday, I packed a bowl of steamed kale and green beans, roasted sweet potatoes and carrots, hard boiled eggs, sunflower seeds, and a peanut dressing that I made. I’m in general quite a healthy eater (I’m one of those lucky humans who loves vegetables), but I haven’t always had the healthiest relationship with food, so I try not to adhere to any specific diet too closely to avoid too much rigidity. That said, it’s easiest to describe me as a pescetarian. I do a fair amount of meal prep each weekend too, which helps keep me fueled and saves me a ton of money. I like to think carrying around my lunch and dinner tupperware counts as strength training too… 🙂

1:30pm — I pop up a block to Athleta to exchange a pair of running leggings for a different size. They have the best return policy… even though I bought these leggings a month ago, they let me exchange them no questions asked for not only a different size, but a pair with better pockets!

3:30pm — After a very productive afternoon, I walk home, have a snack, and do some more reading. I’m trying to take advantage of my last semester of college and the days when I have a little more flexibility in my schedule, so I curl up in bed for an hour with Bird by Bird, a great book on writing that I’m reading for a creative writing seminar, and a mug of vegan yogurt, granola (if you haven’t tried Purely Elizabeth’s Chocolate Sea Salt + Peanut Butter Granola, you haven’t yet lived… it’s that good), and blueberries. I do a little stretching and spend some time on my foam roller too, which is a bit of a challenge in my apartment as I seem to always knock something over, but my calves appreciate my efforts.

6pm— Back to school! My creative writing seminar goes from 6:30 to 9, so I bring my dinner with me to eat midway through class. It’s not all that different from lunch, but still tastes pretty darn good. I try to change it up a little, though, and have a bowl of quinoa, kale, green beans, carrots, turmeric tofu, peanut sauce, and sunflower seeds.

9:15pm — Today feels like it’s been a long one. I make myself a mug of peppermint tea, lather a rice cake with peanut butter and add some banana, and do a little more work for school.

10:15pm— I’ve started putting technology away between 10 and 10:30 so that I can properly wind down before I go to sleep. It’s tough to get myself to do it, because lying in bed and scrolling through Instagram can be rather tempting, but I’ve been sleeping so much better. I also diffuse lavender essential oil in my room at night, which makes the whole going to bed thing extra calming. My lights are out by 11.

Total Miles: 6 Continue reading “The Runner Diaries — Willa Tellekson-Flash” →

When A 5k Is So Much More Than 3.1 Miles

On By idratherbestrongthanskinnyIn cold weather running, Inspiration, race recap, running2 Comments

It’s 8:57am on Thanksgiving morning, and I’m standing with a crowd of men, women and children — most of whom are over or underdressed — at the starting line of the Upper Saddle River 5k, a local race organized about 20 minutes from my hometown in New Jersey. Some are taking selfies and smiling, while others are shivering in their singlets and talking race strategy with whomever will listen.

There are two taller men in the front of the line — one is wearing an Ironman hat; the other dons a Dunkin Donuts beanie symbolic of the New York City Marathon. Earlier this morning, I watched a trio of middle-aged women wearing seasonally-appropriate hats shaped like turkey legs waiting in line for the bathroom. There are also tons of kids in front of me, whom I know will start the race sprinting and eventually slow to a walk because they do not understand pacing at all.

Every time I enter a race distance shorter than a half marathon, I find myself in awe of the two extreme personality types short distance races attract. There’s the blatantly, non-apologetic fun runners who may or may not be dressed in costume, and then there’s the super-serious, I’m-going-to-win-this-thing racers. I usually teeter somewhere between the two, hoping to have a good race and place in my age group without getting so wrapped up in the course or the idea of fast running that I spit on a neighboring runner (oh yeah, that happened to me!). Continue reading “When A 5k Is So Much More Than 3.1 Miles” →

#TheErins: A Podcast About Running, Friendship & Life

On By idratherbestrongthanskinnyIn cold weather running, headlines, marathon training, race recap, running, travel, triathlonLeave a comment

There are few things I like to talk about more than running. And while there are a variety of running-related podcasts and web-isodes that exist, there was nothing available that I felt combined news and updates surrounding the sport with the social aspect of the running community that I love so much. That’s why my friend Erin and I have teamed up to create #TheErins: a podcast about running, friendship and life.

In our first episode, meet #TheErins and learn about some of the latest updates surrounding the running community, our love/hate relationship with Quest bars, and how to dress for cold weather running.

Erin and Erin, Also talk about running, friendship and life. #TheErins