nycrunningmama One of things I miss most about early morning running is being on the trails. It's the most peaceful, calming, soul-cleansing time for me. But it's too early and dark most days to run on them.
Today's run was good for my soul and body. 8 snowy, trail miles. Perfect start to the weekend! #trails #beatyesterday #snow #instarunners #teamwr
12h
  •   aliciarunsfast It really is eh? My favorite part about the trails- how calming they are 11h
  •   daxve I love your profile! Tag with #worlderunners and follow @worlderunners for a repost. 11h
  •   libnilov Wow beautiful! 11h
  •   la_deguste Amazing, me too, love early morning runs, especially in summer with early sun rise 8h
  •   erinkemp21 Have you ever struggled with IT band issues @nycrunningmama I'm sidelined from running right now and had to forego a race this morning because of it. It's killing me; not just physically but mentally and emotionally as well. 6h
  •   runfargirl Could not agree more! Happy weekend to you and the fam;) 3h
  •   rspurrier @nycrunningmama @runfargirl what shoes do you wear in the snow? or are you just super nimble and brave...I am so afraid I will slip! 2h

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nycrunningmama "Every day is a good day when you run."
Especially today since it was my first run since Sunday. 🏻 Felt so good to move my legs and sweat again!

My whole family got hit hard with a severe stomach bug (hello, Norovirus!) this week: husband and I mon/tues, oldest son wed and little one yesterday. Between being sick (couldn't keep anything down for two days), taking care of my boys and working (from home), running was not a priority. All of my free time the last two days were spent cuddling with and trying to make them more comfortable. Thankful we are all on the mend! 🏼🏼 Happy Friday!
#instarunners #run #everun #guide9 #newkicks #findyourstrong #norovirus #beatyesterday
2d
  •   runrfanatic Had that before Christmas. Out for a week!! Feel better! 2d
  •   dvffitness We've been hit hard with the stomach bug too. 2 kids and my husband were out for a couple days, my middle son and I are the holding out still Glad you're feeling better. 1d
  •   nycrunningmama @lady_surgeon haha. Muscles are showing more today b/c I lost so much weight this week. One of big reasons why I didn't run, too! 1d
  •   lady_surgeon Eat up and stay strong. My two bits and I all had Norovirus over Christmas week -- horrible. Haven't been that sick in many many years. Sorry you all had to suffer thru it too. 1d
  •   lady_surgeon Two boys - lol not bits! 1d
  •   qineticlive Awesome 1d
  •   rachelrinderknecht I couldn't agree more!! 1d
  •   jbirdruns So glad you are feeling better! 20h

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nycrunningmama Excited to be part of the @runrocknroll #rocknblog team this year!
I'm a big fan of @runrocknroll races - my current 5k and half marathon PRs were run on @runrocknroll courses! I'm looking forward to adding some new ones to the 2016 calendar! Any recommendations? Who else is on the team? #rocknblog #rnrbrooklyn #rnrphilly #instarunners #run
4d

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nycrunningmama Love this from @dailyburn.
We are all in this together. All you have to do is work to be better than you were yesterday. #truth #instarunners #beatyesterday #run
5d

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nycrunningmama Got my acceptance for the Boston Marathon a few months ago. But even more satisfying is getting a second with my updated marathon finish time. 3:15->3:12. Hard work and patience pay off.
Excited for my 3rd Boston...2 visits, 2 PRs. Working hard to run another PR there in 12 weeks. #bostonmarathon #dreambig #findyourstrong #instarunners
6d

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nycrunningmama Sometimes it's not about the miles you run or the pace of those miles, but rather, who is by your side during those miles.
Grateful for 10 beautiful, relaxing, chatty miles with two beautiful fellow mother runners (@momsgottarun @danigirlbennett11). Great way to cap off another 50+ mile week!
Nothing beats running friends!
#instarunners #run #findyourstrong #teamwr #beatyesterday
6d

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nycrunningmama "Running is nothing more than a series of arguments between the part of your brain that wants to stop and the part that wants to keep going."
️ sums up today's run
15 miles at 7:18 with middle 7 at 6:51 average. Had no expectations for this one - 10-15 mph headwind in one direction and dead legs. But I fought my butt off and ended with solid splits:
4 easy effort: 7:50, 7:40, 7:32, 7:25
7 tempo: 6:54, 6:56, 6:53, 6:48, 6:43, 6:52
4 easy/mod effort (on treadmill - I was freezing!): 7:50, 7:47, 7:40, 7:30
#boom #believe #dothework #32degrees #findyourstrong #beatyesterday #instarunners
1w

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nycrunningmama Top 5 Lessons Learned
#1 I was trying to rush the process by:
- Picking race goals that were outside of my ability (trying to accomplish in one race what I should have aimed for over 3-4+ races). Result: started races way too fast and hit the wall by mile 18-21 each time.
- Training at paces too fast. In order to accomplish my goal (above), I started using training paces that were entirely too fast for my current fitness. Result: bordered on over training for all of those training cycles. Skipped a lot of easy runs and long runs were cut short because I was too tired.
- Increased my weekly mileage too fast. Prior to 2012, my weekly mileage was usually around 45 miles. I immediately started running 65-70+ weeks. Even an 80 miler. Result: weekly mileage was never consistent. One week was 80, the next was 40. It wasn't sustainable.
I think we live in an age where we expect results right now. I didn't have patience to trust the process and let the race times, mileage and paces happen naturally. I wanted it all to happen immediately.
Last year, I stepped away from time goals for races. I lowered my weekly mileage. And I slowed down my paces. I let things happen when they were ready. Rather than go for sub-3:10, I aimed for a PR. "Just" a PR. 6 minutes then 3 minutes. And now I'm knocking on sub-3:10's door.

I hope these posts were helpful...planning on doing a few more "series" to include food choices, pacing tips and strength exercises!
#instarunners #run #findyourstrong #womensrunningcommunity #patience
1w
  •   maureenpowers Super helpful!! And I've been curious about your nutrition. Curious to learn more! 1w
  •   triandrungirl You are so amazing and inspiring! Thank you for this! I just adore you and love this post so much! I needed to hear it today. Thank you! 1w
  •   misslulu124 You are my running inspiration. I love all of your posts and advice! 7d
  •   jcollado280 Very helpful. Thank you 5d
  •   racingto_26.2 I've really enjoyed these posts thank you!! Would love to hear about the food choices! We can all learn so much from each other 3d
  •   rachel_runner Just read the full article. I could basically see myself writing those exact words. Thank you putting it so eloquently. It is nice to see how much you have grown as a runner. I feel like I am on that same path. It is quite freeing to not stress so much about pace or a goal race time. I mean-really, who cares🏼 #justrun 1d
  •   amyhelenedecker More helpful than you can know 10h
  •   amyhelenedecker Please continue. 10h

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nycrunningmama "Not running slow enough on easy days is probably the number one mistake runners make" - Greg McMillan

Sometime over the last year, this finally clicked for me.
I had spent years running too fast on a regular basis. I actually believed that my body wouldn't remember how to run fast if I ran slow a couple of days in a row. Umm. What?! The funny thing is, when I let my body slow down on the easy days, the "fast" days started becoming faster. Then my marathon times started to drop. Now I love and look forward to my easy days. They are my reward for working hard on the hard days.
Embrace the easy days. They are such an integral part of any training plan - regardless of distance, goal times or experience.

7 easy effort miles 7.5 hours after finishing up speed last night. Happy Friday! #instarunners #run #beatyesterday #slowdown #marathontraining #findyourstrong
1w
  •   bunchojoy That's slow?!! You go girl!! 1w
  •   leaannemc Thank you for posting this. I trained hard and fast for one race and I blew up at mile 20. The next go around, I tried to do better and run the long runs nice and easy and it worked out perfectly! There is so much truth in taking the easy ones easy. 1w
  •   pammyruns Yes! Such a great reminder, thank you Michele 1w
  •   runningsophy @nycrunningmama I wasn't trying to complain in any way!! Thank you for posting - it's also very motivating for those slow runners like me to see how fast others are 1w
  •   kufferaths @nycrunningmama ha ha, that's my fast pace. 1w
  •   jenniecrowley @kgreen2710 we need to try running slower 1w
  •   lily.running Thanks for sharing your experience ! I am still a beginner compared to you , I've been running for 15months now and I just started accepting that running slow is necessary if you want to improve in the long term. Running my first marathon in March and looking forward to it ! I think that following a marathon training plan is going to change my relation to running forever, in the best possible way :) 1w
  •   natrunsfar Such true words!! Yes to running slow! 1w

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nycrunningmama "Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running."
10 post-work miles. Didn't happen this AM b/c I spent most of night awake with my youngest who has a pretty bad cough. I spent the morning moping about the missed workout and feeling sorry for myself but gave myself a pep talk this afternoon and got it done tonight.
No expectations for it - but it ended up being my fastest 5 mile tempo. Ever.
3 up: 8:07, 7:47, 7:38
5 tempo: 6:44, 6:41, 6:39, 6:35, 6:25 (6:37 average!)
2 down: 8:12, 8:12
All at 1% incline (w/ 15-30 climbs at 1.5-2% every 3 min)
#bostonmarathon #instarunners #beatyesterday #dothework #dreambig #teamwr #findyourstrong #nofilter
1w
  •   cwawra @nycrunningmama your post inspired me to go to the gym for a speedy 5k at 8:30pm tonight. I was in a bad mood for not getting a workout in and knew running would fix it, even if it meant a dinner at 10pm and a run shorter than what I would have liked. #totallyworthit #inspired Thank You! 1w
  •   dcccmedia75 A twin turbo soooo inspiring 1w
  •   runsoncoffee So proud of you!!!! I know a PM run after a long day of work is mentally tough but you killed it! 1w
  •   cborenrun Sweet run! 1w
  •   activelybri What make/model treadmill do you recommend? 1w
  •   natrunsfar So awesome!!! Those splits!!! hope your little one feels better!! 1w

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nycrunningmama "The most important thing about motivation is goal setting. You should always have a goal."
My goal is to PR at Boston in April. It's that simple. That is my motivation each morning to get out of bed and do what needs to be done in order to put myself in position for a good race. Helps having these magnets stare back at me while I drink my pre-run coffee.
9 miles: 8:08 average. Felt so good to be running outside again!
What's your current running goal?
#instarunners #bostonmarathon #goals #dothework #beatyesterday #findyourstrong #STRAVA
2w

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nycrunningmama 10 "brisk" (pace) miles followed by a short but tough strength workout - in one of my favorite tanks. 60 miles this week - highest mileage in months!
Eased in during 1st mile. Stayed steady through mile 7 then picked up pace for a few then finished fast.
Splits:
1: 7:18
2-7: 7:08
8: 7:03
9: 6:55
10: 6:25
7:07 average
#instarunners #lift #girlswholift #fitness #findyourstrong @pavementrunner #runallday #beatyesterday
2w

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Normal Michele || NYC Running Mama
nycrunningmama Snow as high as my son's head -> he's 45 inches tall! His eyes almost popped out of his head when we opened our side door this evening and found this!
We've gotten around 26 inches so far and the storm is still raging outside. #jonasblizzard2016 #blizzard #abc7ny
2w
  •   mommymessina Adorable face 2w
  •   no.resolutions Holy cats!!! 2w
  •   lassa Oh my goodness!! His face is so cute! 2w
  •   caitchock Oh my gosh! And the door imprint take care and stay warm you guys! 2w
  •   natrunsfar Holy wow!! Stay safe, cozy and warm!!! 2w
  •   meko_eko True inspiration 2w
  •   lilndn3 His expression is so adorable!! 2w
  •   carlanw79 What treadmill do you have? Do you like / recommend it? 2w

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nycrunningmama 19 miles done!
Work schedule this AM prevented me from doing long run before work. Got home earlier than usual so my boys and I had movie night. They had some snacks and snuggled under covers and I ran while we watched the Wizard of Oz!
Marathon training while having kids and working full time requires a ton of flexibility. And I know some weeks, there just may not be a way to get a long run in. Thankful it worked out and that now I have the entire weekend to relax and spend time with my little guys!
19 miles: 7:46 average. Last 2: 7:15, 6:53
#instarunners #run #dowhatyagottado #teamwr #beatyesterday
2w

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nycrunningmama “Success is the sum of small efforts, repeated day in and day out.” – Robert Collier
8 easy-paced miles in a balmy 15 degree windchill. Rosy cheeks and nose - make me feel alive. Saving the treadmill running for the weekend when I'll have no choice!
Happy Thursday! 🏼 #instarunners #marathontraining #beatyesterday #findyourstrong #iamwellandgood
2w

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nycrunningmama Top 5 Lessons Learned
#2: I needed to become a better racer

This one is two fold:
1. My focus was always on a very specific finish time. I wasn't paying attention to my body and was going to run the paces regardless of how how I felt.
2. Once the race started I would often try to "bank" time. I thought that if I ran just 5-10 sec/mile faster than I planned, I could create a buffer that would help me later in the tougher miles.

The result was that I ran too hard for 18-20 miles and then hit the wall.
I was tired of getting to mile 20 and having no fight left. Of knowing I went out too fast. Of having training runs more successful than races. Of having to walk to the finish. Of spending weeks training hard and throwing it away on race day.

So I changed the way I raced:
1. I stopped racing for a certain time. When I started my last two marathons, I had a range in mind that I thought I was capable of. But there weren't paces I needed to hit or come through the half at a certain time. My number one goal was to finish happy and strong.
2. Stopped worrying about what my watch said on race day. Instead of getting worked up about the pace I was running or what my finish time could be, I focused on effort and let my body dictate the pace. I still run with a GPS (I'm a data need!) but can only see total time (and mile splits when it beeps).
3. Start easy, finish fast. I negative split all my training runs but on race day, it's like someone takes control of my body. I forced myself to ease in to Boston in April. I forced myself to be patient and let the race unfold. The result? Mile 1 was tied for the slowest mile of the day with mile 20 - heartbreak hill.
This photo was from Boston this past year when I made the right on Hereford and knew I had finally run a well-executed race.
I think it takes a lot of confidence - in your training, ability and self - to race well. Be patient. Let the race happen. You can't run a PR in the first mile. But you can definitely run one out of the picture.
#instarunners #longpost #bostonmarathon #findyourstrong #beatyesterday #teamwr
2w

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nycrunningmama "A comfort zone is a beautiful place but nothing ever grows there."
This morning was about moving out of my comfort zone and embracing the uncomfortable.
10 miles (7:24 pace) with 5 x 1 mile repeats (2:30 recovery jog) - all at 1% incline.
Splits:
6:26
6:22
6:19
6:15
6:08
#instarunners #run #beatyesterday #findyourstrong #teamwr #iamwellandgood
3w

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nycrunningmama 7 recovery miles, ninja style in 20 mph winds and 10 degree windchill.

After years of running to treadmill when cold weather hit, I made it a focus last winter to stay on roads, even when weather was less than desirable. I did all but one long run on the roads and it paid off on race day. As long as you dress appropriately, running in cold weather can be fun and enjoyable!

Wearing: fitted shorts under thick tights, hiking socks (Smartwool), long sleeve shirt, jacket, Manzella mittens, visor, hat, balaclava, sunglasses. Toasty warm in 10 degree windchill 🏼
#instarunners #findyourstrong #teamwr #womensrunningcommunity
3w
  •   eattrainrunrepeat Yep that's cold! 3w
  •   nycrunningmama @akm78 I'm with you! During week I'll be on treadmill much more now b/c it will be tough to see ice when it's dark! I try it run outside as much as I can when I'm not working!!! =) 3w
  •   nycrunningmama @katiesfitscript life would be complete then !!! We could be training buddies!! 3w
  •   nycrunningmama @tipsfromtina they are Manzella polartec fleece mittens - not made for running, specifically, but the only pair that I have found that work for me! I have poor circulation in my hands and need mittens for any temps under 35! 3w
  •   theresamccabe24 @nycrunningmama I struggle with freezing hands too. Just started sticking hand warmers in my gloves, I've always done it skiing but for some reason didn't think to do running. Life changing! 3w
  •   mmay4887 @nycrunningmama do you find your glasses fogging up with you run with your face covered like that? 3w
  •   tallinnaa @nycrunningmama Salut! Do you use something like yaktrax for your runnings to run on a sliding snow? I have a pair of snow running but today's snow looks dangerous..and my start run is always uphilll about 40 min? 3w
  •   tipsfromtina Same with me. My hands turn to ice blocks. Ok I'm gonna check them out. 3w

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nycrunningmama First snowfall of season. Felt like a winter wonderland!!
12 steady, hilly, happy miles: 7:29 average
Splits: 7:59, 7:48, 7:35, 7:39, 7:28, 7:31, 7:35, 7:24, 7:25, 7:28, 7:13, 6:46 #instarunners #findyourstrong #teamwr #beatyesterday
3w

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nycrunningmama "One important key to success is self-confidence. An important key to self-confidence is preparation." --Arthur Ashe

I have every intention of showing up to the start line in Boston with confidence that I can run what I know I'm capable of. Doing the work now so that's possible.

Early start to day for long run BUT I'm loving having it out of way before weekend starts so I can focus on time with my boys. I've decided to try long runs on Friday so I don't have to miss weekend time with my family. Two weeks in and it's feels manageable (so far).
14 miles with middle 6 at AT tempo (6:55-7:05)
Splits:
4 up: 7:57, 7:40, 7:44, 7:45
6 tempo: 7:02, 6:56, 6:57, 6:52, 6:50, 6:42 (6:53 average)
4 down: 7:49, 7:29, 7:29, 7:22
7:19 average
First long tempo of Boston cycle. Felt really strong during tempo and ran it mostly by feel/effort b/c it was really hard to see Garmin in dark!
Happy Friday!
#instarunners #beatyesterday #teamwr #womensrunningcommunity
3w
  •   runningnurse26 That's awesome . Do you feel safe running at 0430? I wouldn't think any cars would be on the road. We just had a runner assaulted at 6 am here in Texas and so now I'm reevaluating my early morning running:) 3w
  •   nycrunningmama @runningnurse26 there are a ton of cars by 5am. 430 is the earliest I'll likely go but even then there are cars + buses. Lots of ppl driving to work at that time to beat rush hour. It's a 4 lane road + bike path and is well lit. I always run with my phone just as precaution 3w
  •   jay_e Getting it done! See you this week?! 3w
  •   natrunsfar You are awesome!!! Way to get it done!! 3w
  •   mp_beland First of all, I've been following you for a while, you're so awsome! Always motivating me to go run :) but I have a question for you! I see that you always seem to run pretty early in the morning and you actually seem to be running quite long distances! Do you run them on an empty stomach? @nycrunningmama 3w
  •   maxfitgirl29 I have moved around some of my long run days to spend more time with the family on weekends. Sometimes it's better to make the work week suck and get that day to sleep in on the weekend! 3w
  •   aloharunning Wowza! Awesome! 2w
  •   trijerrydpt impressive, especially for that distance. 1w

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