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I Love New York

November 7, 2025 by Leave a Comment

There are probably thousands of blogs out there on the NYC Marathon, and here is mine. As a running coach and New Yorker, I want to share my thoughts and experience as I ran this race for the first time on my own (I’ve only ever done it before as a coach and pacer) and my first time running it in 10 years.

The New York City Marathon is a bucket-list experience for runners and non-runners around the world. NYC is iconic, inspirational, and an energy unlike anywhere else. I often refer to NYC Marathon as the “Coachella of all marathons” because it’s an experience that’s above any other marathon. For one thing, just getting to the starting line is an ordeal, and most marathoners are awake for a solid 5-7 hours before their race even begins. The logistics can feel overwhelming. Then toss in the reality of 59,000 runners on the course, all of the volunteers and millions of spectators, and it can and often feel like sensory overload. This can feel magical and like a true “high” all day, and for some runners it’s a little overstimulating. Regardless of opinion, we can all agree that the NYCM is a large, energetic day that is otherwise unmatched. Whether it’s one you return to or not, it’s definitely a once in a lifetime experience everyone should experience.

The majority of my roster runs the NYCM every year. Statistically, that’s just the way it goes. often 30-50% of my roster, and some years I’ve had the additional responsibility of leading official charity teams of 30-60 runners. As you can imagine, this means the weeks and days leading up to NYCM are very busy for me. The emails, multiple video chats with each athlete – I love it, but it also means I usually get to race weekend exhausted. The idea of being race ready that same weekend is just unrealistic. So I’ve historically planned my own race schedule to usually race a marathon in the weeks or months before NYCM, allowing me to truly pour my energy into my athletes and their needs and goals. I’m then on the course cheering on marathon day, bouncing around with nervous energy and shouting words of support to runners on the course after the sun has set.

Getting into the NYCM is hard – general lottery, 9+1 (local runners), charity, or time qualifier. I had a marathon time qualifier, and decided on a whim to apply with that time in 2024. I figured I could use it as a fun run, and I’d be able to track and cheer most of my athletes after crossing my own finish line. With entry confirmed, my 2024 plan was to race the Berlin Marathon and then fun run the NYCM. But thanks to multiple bouts of covid and then an additional respiratory illness, my health and training spiraled. I decided to defer both for 2025.

Life happened again in 2025 in a few ways. One, I have a super senior cat. He’s 20 years old and truly my best buddy. He continues to have mostly good days, but has had some tough weeks. I just couldn’t commit to flying 8 hours and being on a 6-hour time zone change. I couldn’t live with myself if something happened and I wasn’t able to get back quickly. So I deferred Berlin (again) to 2026 and instead pivoted to a state-side goal marathon. I was accepted into the elite field for the St. George Marathon and while it would still mean traveling from my kitty kiddo, logistics would be much easier. My new coach (we began in April together) and I were on a roll, and I was building some incredible momentum by early Summer. Enter my right hamstring. Suddenly I was sidelined with tendonitis. My left hamstring has been a chronic problem over the years, and now that it was happy apparently my right one needed some attention.

Long story short, I had to pause all running for a few weeks. I worked hard in the gym doing leg day and PT work, and lived on an elliptical whenever I could. By early September, I ran 10 miles within a week. Peanuts compared to where I should be. I canceled St. George, as there was no way I could go from barely running to a marathon within 4 weeks – especially one with so many hills. And I honestly didn’t know if NYCM would be a good idea. I took things one day at a time, and was slowly able to get back to running 6 days per week. I got in two long runs, a 15 and an 18 miler. I got up to two 50-mile weeks. I was confident I could complete the NYCM if the hamstring continued to feel good. I was in it for a fun time and not a fast time, and took that decision to heart. It felt like such a milestone to pick up my first NYCM bib in 10 years. It felt surreal given the previous months that this was possible. And NYCM was my return to the marathon since 2023.

As a theater kid who fell in love with NYC at 26 years old, it was always the place I saw myself. The energy, history, and diversity of it all. The possibilities and potential. NYC is tough. She’s gritty and unapologetic. She can lift you up or trample you. She doesn’t care who you are, what language you speak or how long you’ve been here. We are all insignificant yet necessary cogs in the wheel. Moving to NYC in 2009, it truly felt like I was where I belonged. When I fell out of love with a career in the arts and into a career in run coaching, NYC is where the career change happened. As a person and a runner, NYC has shaped me more than any other place. I owe so much of who I am and how I coach to this beautiful and chaotic place.

Walking through Times Square at 4:45am to the bus to the starting line, tears filled my eyes. I usually avoid Times Square like the plague – most locals do. But with it being lit up and alive with yet nobody there but a handful of people, this is the New York I love most. Those quiet moments that feel like a secret when everyone else is asleep. I told myself to truly feel NYC that day – every encounter, every mile and every high and low. To be present and lead with joy. To take in the course as though I may never run it again – this way I won’t have any regrets if that’s true.

I smiled for probably 24 of the 26 miles of the marathon. I played with the crowd, yelled words of encouragement to other runners, truly had the most fun. I also ran perhaps one of my most evenly paced marathons of my career. my hamstring held up, and this felt like a true victory lap after a few years of setbacks.

Here are three things I did this marathon that truly set me up for success:

  • I took my three-day carb load seriously, consuming 450-500 grams per day.
  • I ran with a handheld bottle for most of the race. I started with 1000mg of electrolytes in it, and then paused to refill three times at aid stations. The sun was warm, so holding onto my bottle was very helpful.
  • I manually lapped my watch every 5K. This allowed me to stay honest with pacing (especially early!) while also not looking at my watch much at all. This allowed me to take in all of the neighborhoods and crowds.

It felt amazing to be a part of the day as a runner and not just a coach. But don’t get me wrong, my mind went multiple times to my athletes, and wondering what kind of days they were having. With my phone in my back pocket and notifications off, I did my best to balance my own day while also eagerly waiting for the finish line so that I could pull up everyone’s data on the tracker.

I know it sounds cliche, but each marathon teaches us something new if we let it. My biggest takeaways from Sunday: this sport is such a gift. We get to do this. PRs are fun, and while I am itching to race fast times again, PRs aren’t everything. Joy, being connected with others and ourselves, truly soaking in memories, feeling and seeing the best in humanity – those are sometimes the real wins.

I love New York.

 

Filed Under: Blog, Fitness, Marathons, nyc marathon, Racing, Training Tagged With: , , , , , , ,

Tips for Handling the Not-so-Good Races

December 10, 2017 by Leave a Comment

Races that go well and exceed every expectation make running feel so incredibly liberating. They are satisfying, empowering and simply fun. It’s these races that usually motivate us to keep signing up and racing.

But what about the races that don’t go well? The ones that fail to meet expectations? Sometimes they are a fluke. Other times they are an indicator of other things. It’s important to listen to the signals, watch patterns, learn and adapt.

Here are some tips for handling and dissecting a race that fails to meet expectations, and ways to adjust on the race course:

  • If the race is a goal, be sure to taper that week. Catch up on sleep and try to rest legs so they feel fresh for race day. If a taper or rest isn’t possible, know that performance may be compromised in a big way.
  • Weather is a variable we cannot control. Some runners love cold weather. Others do remarkably well in humidity. Be honest with your strengths and weaknesses. It’s wise to choose goal races at times where weather is to your favor.
  • Be realistic about physical capabilities and mental ones. Some days, our bodies are simply not ready. Other days, and these are the hardest to accept, our body is capable but our minds aren’t – or they give up.
  • It’s common for many runners to go out too hard early in a race. This will almost always backfire. If you know that’s your tendency, try to BREAK THAT HABIT. We cannot continue to do the same thing and expect the results to change.
  • When out on the course, and you can tell it won’t be your day, learn to not toss the race. If the A goal or objective isn’t in the cards, find a B goal. For example, yesterday I ran the Ted Corbitt 15K in Central Park. For various reasons, it was not a good day for me. So I decided to set the goal of holding onto Marathon Goal Pace – which humbled me as holding onto 6:50s didn’t feel as easy as I thought it would! But being 6 weeks out post-Frankfurt Marathon, and only 2 speed workouts in that time, I have lost some speed fitness. That’s okay! I had to accept what I had, and then work within those perameters. I didn’t love that, but I had to accept it and work with who I was in that moment.
  • Be honest about your goals, and how tangible they are. This is a tough one. It’s easy to dream big and find that goal time. But how likely is that goal for you? And when? That’s the tough part – honestly assessing potential, the training, the head space and the course. It’s okay to try something and fail! It’s okay to say “okay, I’m not there yet.”
  • On that note, be honest about whether you were truly ready for that goal that day. Our bodies are constantly changing and growing. Just because your running buddy is ready for a breakthrough race, that doesn’t mean you are. Don’t compare yourselves to others. Instead, celebrate those successes your friends or team mates have! Their success doesn’t make you a failure. You are your only competition when thinking about improving.

The good news is that the bad races make the good ones that much sweeter. Truly. Someone who always succeeds begins to forget just how special and amazing it feels. Struggling is normal. It makes you human. But if there are patterns, don’t ignore them – the good and the bad. The good: you’ve been doing something right for yourself in preparation and on the course. The bad: something, or many things, need to change.

Filed Under: Blog, Fitness, Marathons, Racing, Training Tagged With: , , , , , , , , , , , ,

Running Streaks, and why I hate them

December 2, 2017 by Leave a Comment

Before you decide to be a “streaker,” pause for a hot second and ask yourself WHY? This time of year, running streaks are very popular. It makes sense. It’s getting colder, its often dark, peak goals are in the past, and runners are looking for motivation or accountability to be active. Toss in social media, and most runners will decide to commit to a streak without a second thought.

Here’s the problem: there are times when you should absolutely, 100% take a complete rest day. In fact, it’s irresponsible and plain stupid to not. Streaks, by definition, mean no rest or off days for said duration. Sure, some streaks only require a mile a day, and others more. Yes, you could go take that mile or 5K super easy. But why, if your body is saying “PLEASE FOR THE LOVE OF GOD, NO!!!,” do we blindly stick to the streak? I’ve heard of runners plagued by the flu lace up their shoes and drag their carcass on a run because they didn’t want to break their streak. Runners taping up an injured quad to get in their miles. Take a step back with me. Doesn’t that sound absolutely insane?

The whole “no rest days” thing is not something a coach would EVER support. I don’t understand why runners think that it makes them badass or dedicated to train everyday. Again, it makes you stupid. Because REST is when we rebuild from the training. Rest is just (if not more!) important than some of the runs. Rest greatly reduces injury risk. I don’t know if many streakers or “no rest day” folks out there who don’t wind up injured. And you guessed it – they are injured because of their looney training choices.

I see plenty of other reckless goals out there: a marathon a month. A half marathon in every state in a calendar year. The goal of clocking 2000 miles in the year. Can some runners do those things? Absolutely. But should they, or should you? The risk is really high. Wouldn’t it perhaps be more reasonable to plan to run 4 marathons a year, and think long term? For the record, 4 marathons is still a lot for most marathoners. It’s fine to attempt something. We don’t surpass our goals or expectations without risk. But measured risk over reckless risk. Remember that just because somebody else can do something, it doesn’t mean you can. We are all incredibly unique. Focus on yourself, not your running buddy.

In NYC, I deal with a ton of runners who partake the NYRR’s 9+1 program. Essentially, you run 9 races and volunteer at one event in a calendar year, in exchange for a guaranteed spot in the NYC Marathon. I understand the reasons behind the system, but as a coach, I despise the 9+1 concept. I’ve encountered dozens of runners who should not be lacing up for a run anytime soon, dragging their bodies through a required race. The injuries that could have been avoided are compromised because of that damn race on their calendar. It’s a struggle to guide an athlete towards their goals, but to toss in an navigate 9 races in the mix. Sure, some are easy. Others, not so much. The amount of times I have “highly advised” a runner to sit out a 10K or the 18-mile tune-up race for their own benefit, but they “need” to do it for their marathon spot – far more frequent than I care to admit.

It’s important to understand that running can be a life-long journey. It can be a journey with few injuries or burnout. But it can also be a short and tumultuous journey if taken fast and furious. This isn’t to say you should not do the 9+1 or to decide to go for a running streak. But don’t lose sight of the big picture. Is running everyday in December worth potentially having no spring race season? Listen to your body, and be ready to toss the streak if your body tells you to.

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Pacing in the NYC Marathon

November 3, 2015 by Leave a Comment
On a very humid training run with Shira in July as she prepared for NYC Marathon.

On a very humid training run with Shira in July as she prepared for NYC Marathon.

One of the greatest joys of my job is watching my athletes succeed. I get to watch them from the first day of training all the way through to their goals, witnessing the transformation that the months of hard work, dedication, and drive always deliver. On Sunday, November 2nd, between private clients, the City Harvest Charity Team, and runners who have been sweating it out at Mile High Run Club, I had over 100 runners stepping up to the starting line of the NYC Marathon. Many times, my work is done come race morning. I am left to frantically track my runners via numerous laptops and phones, or on the course cheering as my runners pass by. This year my work was a little different – I had the responsibility of pacing one of my private clients for her 26.2 mile journey.

As one might imagine, pacing a runner to their goals is a huge responsibility. It is also an honor. And it’s a completely different game to pace a pace group – simply locking in and holding a pace. When with one runner, you are with them through good and bad, needing to make modifications, judgement calls, and offer a ton of emotional support. Sometimes you need to talk them through the wall, force them to a medical tent, give them a shoulder to literally lean on, take walking breaks, try to make them laugh and think of happy thoughts, share their tears of pain and frustration. It’s always a journey of highs and lows, and you hope the highs outweigh the lows.

On Sunday, I had the job of pacing a first-time marathoner. She is only be 20 years old. I don’t know about you, but I know very few 20-year olds who run marathons. She also earned her way into the marathon via NYRR’s 9+1. She also happens to have a cognitive disability. She is incredible, and trained incredibly hard to get to Sunday’s starting line.

When I arrived at her door, I was greeted with the biggest hug and lots of excitement. Imagine a child on Christmas morning or at Disney World, and that’s perhaps close to the enthusiasm Shira had for race morning. I wish every runner was as excited to run 26.2 miles as this young lady!

Unfortunately, the day faced us with some really tough challenges: a delay on the Staten Island Ferry, a HUGE delay with the shuttle from the ferry to Athlete’s Village – so much so that we barely had time to get to our corral before it closed. Because of the delays, we both missed our opportunities to grab bagels, or even find the special tent we had been granted access to. Our very long and delayed trip to the starting line was overwhelming, and that caused the wheels to come off during the race. However, some fantastic support out there from Shira’s parents, relatives, teachers and friends were exactly what we needed to continue moving forward. At times we ran. At times we walked. We stopped for bananas twice, because Shira was starving. We stopped at a medical tent so that a medic could massage Shira’s tight quad. We stopped when we saw her family, so that she could facetime with her sister who was in Israel on Sunday. Through highs and lows, the miles ticked by.

What struck me the most was the support of the other runners out there. They were so supportive of her, often cheering her on, echoing my encouraging words, and giving her high-fives. While the crowded course for the first few miles was very overwhelming (I do not recommend someone with special needs to be in the last wave – it was too much for her), the runners around us were sometimes what got her through to the next mile.

Despite the difficulties, the minute we crossed the finish line after 5 hours and 38 minutes of being on our feet, Shira was elated. She was so proud of herself – and rightly so! Her strength is an inspiration to me and everyone who knows her.

Here are a few of my observations from the 2015 NYC Marathon:

  • In wave 4 (cannot speak for the other waves), many runners stop with their phones and selfie sticks for photos along the course – especially within the first mile as we go up and over the bridge. This was not only extremely frustrating, but also dangerous. In my humble opinion, cell phones have negatively impacted the race experience. Make memories and let the race photographers handle the photos.
  • Runners with special needs should not take the ferry – our morning included: a subway, a shuttle (subway had construction), a ferry, a shuttle, a walk. That’s a LOT of logistics/stress to handle. That wasn’t fair for Shira.
  • The race starts with cannons. If you were at the finish line of the Boston Marathon in 2013 and happened to forget that NYC marathon begins with cannons, you might jump out of your skin. You can guess how hard it was for me to keep my cool when that happened. I almost threw up.
  • There were hardly any porta-potty lines in our corral. That was pretty amazing.
  • Bagels/refreshments were nowhere near our village/corral. This was pretty awful.
  • The volunteers along the course were supportive and energetic.
  • At the finish line, we had a wrist band and permission to exit where the elite runners and Achilles athletes exit at west 72nd street. The NYRR staff would not allow us to exit, which was unfortunate considering all the extra work we had put into making Shira’s day as comfortable as possible – which had included months of correspondence with the folks at NYRR.
  • New Yorker’s are the nicest, most considerate people on marathon day. Suddenly everyone is supportive, smiling, and ready to help a runner any way possible. I wish that humanity would carry through the rest of the year.

Kathrine Switzer once was quoted saying “If you ever lose sight in human nature, go out and watch a marathon.” I agree. You see people at their most raw. You see blood, sweat and tears, and the will to push forward. You see human beings at their best and their worst – sometimes all at the same moment. If you ever feel dull and have the desire to feel “alive,” train and run a marathon.

After I left Shira’s apartment and headed towards an after party with my charity team, I was slowly able to start the process of checking results for all my other runners. My phone was flooded with emails, texts, missed calls, instagram photos, twitter updates – all from my athletes. It was amazing. The marathon is bigger than any one person, and perhaps that’s part of what makes it so epic.

Mile 18 of the 2015 NYC Marathon, pacing Shira.

Mile 18 of the 2015 NYC Marathon, pacing Shira.

Filed Under: Blog, Marathons, Racing Tagged With: , , , , , ,