Coming back from illness


Tis’ the season!  That glorious time of year when we spend many of our hours inside, trapped with other human beings who aren’t even aware they are coughing and sneezing all over the place.  You know what I mean… couple that with traveling (airplane for me next week) and public places and you can nearly guarantee at least one major illness a season.

For an athlete, this is particularly torturous.  Let’s face it, we don’t take “laying down” well… at all.

Bearing in mind I DO NOT work as a medical professional, I have simply figured out some things that work for me.  Once you have gotten over the grief of becoming sick, here are my suggestions for cutting yourself some slack and getting back on the self-inflicted pain train as quickly as possible:

  1. Plan to be down and out for a week: if you make a recovery quicker than that, be appreciative.  Generally these bugs take time to work their way through our systems.  As a planner and goal oriented person, simply knowing I’ll be “out” for a week helps me cope.
  2. REST.  Take some time off from work if it’s really bad.  No one wants to listen to you and every hour of sleep gets you back on track quicker.  Besides… no one can ever sleep at 2:00AM, but as soon as the alarm goes off at 5:00AM, the snots subside and all you can think about it sleeping.
  3. Hydrate: Water, protein shakes, BCAAs, electrolytes.  Use the stuff you normally use when you train.  You are recovering after all!  They may just be easier to take in than solid food anyway.
  4. Make a plan for returning to work slowly: Don’t expect to pick up where you left off.  Ease back into training and again, CUT YOURSELF SOME SLACK.  As confirmed by my PCP, if you feel well enough and symptoms are above the neck then go back to training easy.  If you have a sore throat or your lungs are involved, listen to your body and/or see doc for confirmation if alright to start again.  If you try to run with bronchitis, pneumonia or the flu that week I warned you about it going to get a hell of a lot longer.  Ask me how I know…
  5. If you start to feel like crap again, stop and rest.  Don’t worry… the trails, roads and mountains will be there tomorrow.



Altra Team Red!

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Blue Job Mountain in subzero temps!  Warm and happy with the right gear and shoes!

Sitting here on my recliner… Chromebook on my lap, tissues and water beside me and I am sniffling away.  The plague got me.  Just like it does every January around the same time.  I can’t really complain though, because I squeezed in 11,783 feet of gain and 87 miles since returning from my one month self imposed running break.  My goal was to set my base back in place and I am well on my way of doing that.  Right now, I am resting and staying out of the brutal cold we have been encased in for several weeks!  I am really hoping to be ready to go back to work sometime this coming week once the weather breaks and we see 30s and 40s!  I also want to note that 2017 was my biggest mileage year at 1128 miles with 125,948 ft. of gain!  Not bad for working a full time (often 40+ hours a week), a part time job and juggling a home and husband too.  I’ll take it!  Training Peaks also allowed me to see I spent 17.4% of my total training time doing strength work.  I truly believe the HIIT, barbell/dumbell and other general strength work has made a tremendous difference in my training.


It’s also been a big week for me, as Altra Running invited me back for a second year!  Last year I was a brand ambassador, but this year I am a member of a Team Red.  I am so excited to continue working with a brand I truly loved, especially since it changed running for me so dramatically!  I also made new friends last year and had the opportunity to product test which was super fun!  I can’t even pick a favorite shoe, but I can tell you the latest version of the Lone Peak Neoshells are AMAZING.  Combined with gaiters and gore-tex socks, I can literally hang outside and my feet stay toasty warm and dry.  


So looking ahead, bearing in mind I am still sorting through the work I want to get done in 2018, I know I want to do the following:

Run a sub 2 hour road half: for the not so fast chick this is a big goal for me!

Backpacking trips: Would like to do a handful of fastpacking overnights, self-supported in nature

A little more racing than I have in the past few years: Pineland 25K, Inifinitus Marathon… who knows what else.  I want to keep reminding my body what it’s like to be comfortable with being uncomfortable.  This is a perishable skill!

One day Pemi Loop: Yep, I need to do this one again!  Still looking to get a good weather day up there.  Both my bailout day and counterclockwise completion day were HOT!

Why all the big mountain miles?  Because I am pacing at Tahoe for the 200 miler!  I need to be in tiptop shape for that insane event in September.

So there you have it… big mountain dreams in 2018.  For now, I rest up and dream of more base building and work.  Also, stay tuned for the next two interviews in my series!  I can’t wait to share those in coming weeks!


More fun to come!

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New Year’s Resolutions…. Waste of time.

Goals for 2018… Worth the time!

That’s just my humble opinion for what it’s worth.  I stumbled across an article that resonated with me and decided to rip it off for this blog post.  That being said, check it out for yourself.  You may just find yourself inspired as well!  Here is my version of the article, A Different Kind of Trail-running Goal (Sarah Lavender Smith), first published on Trail Runner Magazine 12/11/17.

1) Learn new wilderness skills:  I laughed when I saw this one because it’s already on the list for 2018.  A small group of us have committed to taking a wilderness first aid course, specifically designed for the conditions we play in… the New Hampshire White Mountains.  I have had a number of first responder courses over the years, but this one excites me because it’s applicable to my playground.  I am already a stickler for carrying first aid supplies, plus catastrophic event supplies like a tourniquet and bivvy sack for warmth.  I want to know what else I can be doing to keep us safe and always enjoy learning new skills.

2) Find and run a trail from Point A to Point B:  Oh where to start? I have lots in mind for this one, mountain ranges I want to string together and new places I need to see without ever leaving my State.  The Kilkenny Range, the Sandwich Range and many others already dot my list.  I have a lot of places I want to see where many others don’t go and I want to make these into epic overnight adventures.

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3) Spend a night solo in the outdoors:  Having been collecting the gear for the last year, I am just about ready to tackle this one.  The only thing that bothers me a little is the bears… so I am learning about how to keep them out of my food.  Literally, it’s not the bear that bothers me, but waking up and having nothing to eat!

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4) Make your trail adventures multisport:  Pack a burro up and bring him along?  Ironically I have that option, albeit Donkey may not agree it’s a good idea!  Maybe try a kayaking adventure?  We shall see if I make this one a reality, but I am open minded.


5) Become a better runner through a trail running camp, class or retreat: YES is all I can say to this one. Unless a local retreat pops up for 2018, this may have to wait until 2019.  I have always wanted to do the Hut-to-Hut out west or the Transrockies event.  I will continue to dream this coming year and hop into any local opportunities I can find!

6) Run a fast road marathon: I am modifying this one… just because pavement marathons aren’t my thing.  I wouldn’t mind trying for a sub 2 hour half marathon.  Currently, 2:03:22 is my fastest half so I have some room to play with this one.  I have already committed to working some speed targeted workouts into my 2018 plan so I don’t see why I can’t work on this goal!

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7) Volunteer:  Done.  I love volunteering both as crew and as race staff.  I adore helping others, even if that means filling bladders at aid stations or changing nasty runner socks as a crew member.  I already have some plans in 2018…. The most epic being a trip to Tahoe (eeeeekkkk!!!!)

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The best part about using 2018 as a building base year is the world is my oyster.  I have no doubt I will pick out something amazing for 2019, but for now I want to continue to get strong and work on my weaknesses in the coming year.  I also want to get better at using these adventures (such as overnights and solos) as a method of clearing my head and planning for my professional future!


Blog Interview #1 – Meet Kate

I was once told “don’t try to run like the boys because you AREN’T one of the boys.”  This was by no means an insult, but simply points out female runners and athletes are different!  That statement literally opened my eyes to the amazing female athletes around me.  These are the women I admire and strive to run and train like!  The idea of interviewing some of the most inspiring female athletes has been bouncing around in my head for awhile and I have finally decided to launch it!  The women you will meet over the coming weeks graciously agreed to share a little about themselves.  Kick back and meet….



Let’s start with the obligatory “tell us about yourself” since… well… we should!  I am an almost 30 year old runner, skier, hiker living in the White Mountains of NH. I love skiing back country and trail running mostly. Primarily vegetarian (!!) but I hate tofu. Born in MA, I relocated to NH and have loved ever moment of being up here. I hold a bachelors degree in pharmacy and work as a 9-1-1 dispatcher.

Did you play sports as a child or in school?  Tell us about it! I did! Basketball and cross country mainly, and tap, ballet and jazz. Come my senior year of high school, I took a step back from running as I had double shin splints. I played indoor soccer with some old work buddies for a few winter sessions.

What does a typical week of workouts look like?  No need to get specific, simply looking for mileage, number (if any) of strength work, types of workouts. Right now my work outs are all about stretching and PT. Trying to rectify a left knee injury but usually I run around 20ish miles and have recently gotten into CrossFit for my strength training.


How many physical pursuits do you dabble in?  What are they and which one is your favorite? Running, Skiing, Hiking, CrossFit. I can’t pick!

Tell us something interesting about yourself most people wouldn’t know. If I wasn’t in health care or dispatch, I’d be a railroad engineer. Railways and trains have fascinated me since I was a kid. I’m also sucker for Russian literature.

What is your favorite achievement to date? Running Reach the Beach

If you could one superpower, what would it be and why? Either Teleportation or foresee into the future. I can either get where I want and need to go instantly or determine how something might end up.

Favorite piece of activewear? Hmmm, I have a few key pieces. Under Armour heat gear shorts as they are awesome for running and CrossFit, my WildThings puffy as its easy to layer, especially skiing, and my SheShreds muscle tank.

Favorite pair of shoes (anything is fair game!)? Either my New Balance running sneakers or these boots from Target that are super cute, warm and practical.

Favorite piece of gear? My Volkl Aura skis. They are so much fun in all conditions.

I know you have had to overcome a difficult physical hurdle.  Would you share that with us and tell us how that impacts you today?  What do you do to overcome it? I am a cancer survivor. I had thyroid cancer and had my entire thyroid plus 24 lymph nodes removed in 2014. I also had to have radiation, which nearly killed me. I really need to watch and be mindful of what I eat (hence I’m primarily vegetarian), that I get enough sleep and listen to my body. Not having a thyroid can make being active tough, especially as I can be fatigued easily, have a high cold intolerance so thermoregulation is hard, and staying active and positive can be challenging. I just make sure to get up and get out there and have fun, and show people that nothing can hold you back.

Tell us about! SheShredsCo is a female powered team (more of a family) of athletes from all over the world. We get out there, break the boundaries, compete and shred for fun. Skiing, snowboarding, wake surfing, roller skating – you name it the girls do it. We want to inspire girls of all walks of life and ages that if you put your mind to something and work hard, you can do anything the guys do (and then some!).

So what’s next in 2018? Reach the Beach round 2, skiing, hopefully finishing my NH 48, and my first Spartan Race in May. Hoping to also run a half marathon and a bunch of other races.



Fastpacker in a Runner’s World


Recognizing our strengths and weaknesses is key to success in any endeavor, whether it’s work or play.  Learning how to overcome those weaknesses is also a very important part of growth.  I recognize I won’t ever run a sub 7:00 mile, much less be able to hold that pace for miles on end.  Kudos to those amazing creatures who can!  I recognize I won’t ever finish a trail ultra in the top half of the field.  That’s alright too!

Thankfully I don’t do this for the medals!  

To overcome my weakness, I capitalize on both my desire and ability to climb.  Over the years, I have adopted a fastpacker’s mentality.  What is that you ask?  Climb steady (and as hard as you can), run the flats and the downhills and all the while maintain a pace that will carry you for many miles.  Sounds easy right?  I would venture to say most people can do this, as long as you take some time to adopt fitness and technique.  This article on I Run Far says it all.


Fastpacking is used when you want to travel many miles in a day or over the course of several days.  You carry all your gear with you, in the lightest manner possible, in gear that allows for quick bursts of movement.  In coming articles, I will outline the gear I have gathered over the years.


My favorite fastpack from 2017 was the Pemi Loop!  I don’t break speed records, but I am capable of maintaining movement.  That beast is 30 miles and nearly 10,000 feet of climb.  I did it in one day, but can’t wait to go back and do it in two, most likely with a stop at Owl’s Head thrown in!  Fastpacking gear is KEY to long adventures for those of us who aren’t elites.  We can all do these crazy climbs, some of us are just slower than others.  I like to think of it as being able to absorb more of the beauty!

On Being Brief


I talk.  A lot.  I’m italian… so basically I can’t help it.  It spills over to my blog, which isn’t necessarily a bad thing, but it means my posts take me a long time to write because I have so much to say.  Starting now, I am shooting to shorten these up but perhaps add a few more!

What was awesome this week…


I became an Endurance Tap 2018 Ambassador!  Their Canadian Maple Syrup energy gel is ridiculously delicious and was a staple during my training this year.  It tastes amazing at mile 10 or mile 92.  I am giving away a limited number of free samples in the coming weeks.  If you want one, email me at  Matt and Pat, owners of Endurance Tap, are super cool dudes who have created a niche in the running fuel industry.  If you want to buy, use my code LIFTNRUN20 for 20% off your order! Check them out by clicking this link.

I’m running again…


The Noxgear Tracer360 is AMAZING!  If you don’t have one and run the roads, get one ASAP!

Low miles, 3-4 days a week with a focus on getting my endurance bag and foot fall.  Calves are in pretty good shape, endurance is awful.  That’s alright, I am right where I expected with 30 days off.  I am building strength for playing in the snow (which apparently is showing up tonight!).

Busted out some new shoes this past week…


A view of Stairs Mountain (on the left) and Mt. Washington (center) from Mt. Crawford

I got to finally put some miles on my Altra Lone Peak Neoshells (3.0) in the Whites!  This shoe is amazing, keeps my feet toasty warm with it’s Polartec lining and is like running on clouds.  I am so fortunate to have been part of the Altra Ambassador Team this year.  Having the backing of such a great company… from their shoes to their clothes… has made running so much fun!  Have you seen what’s in their shoe line-up lately?  I want them all 🙂

That’s it for now!

Pleasant surprise.


There are some really wonderful things about winter.  This is a Mt. Major throwback from a few winters ago!

If you have been following along on the journey, you know I had been experiencing a fair amount of struggle coming back to running since Vermont.  The few things I was able to pinpoint included deep fatigue in my low legs and a strain leading to a left ankle issue.  I had soreness and pain on nearly every run since starting again in August.  I continued to run, pushing through the discomfort and waiting for that “switch” the body sometimes makes.  The “switch” never happened and I finally concluded I simply wasn’t healing from workouts in the same way I was this spring and summer leading up to Vermont.

Enter the four weeks of no running.

Mentally this is HARD, but physically needed.  I continued to lift in the gym, using caution when it came to work that could tax my calves (skipping things such as sled pushes).  I haven’t really backed off the gym work in about two years and consistently work hard two days a week.  I upped that to three days after Vermont and anticipate I will be going back to it soon.  That strength work and lack of running has put me about ten pounds heavier than the weight I raced at in July.  That being said, I am HEALTHY, STRONG and haven’t lost a tremendous amount of endurance.  My clothing still fits well, my stomach is flat and my quads and calves have put on a fair amount of muscle.  I am not going to blow smoke and tell you I eat clean all the time, because that would be a lie.  I believe in moderation and working hard enough to enjoy the things I love to eat (and drink).

This past week I started to ease in low impact cardio to test my legs.  Here is what that looked like:

Monday: 30 minutes on the Arc Trainer (fat burning mode) and 10 minutes on the stepmill.  I dripped all over that thing!  My calves felt good and didn’t squawk at all.

Tuesday:  HIIT session at the gym.  Ben called this “Level 5.”  I chose option 3, which went something like this:

  • 30 minutes of work after a 500m rower buy-in
  • 30 chinups (-5 each time), 5 bicep curls (+1 each time), 6 back fly (+2 each time), bosu ball – on one leg, throw lacrosse ball at the wall 5X each side
  • I made it through the list 4 times, for a total of 90 chin ups (half without band assist), 26 bicep curls w/ 20s, 36 back flys w/ 10s, and 40 bosu ball reps.
  • My lats were junk for days!

Wednesday:  30 minutes on the Arc Trainer and 12 minutes on the stepmill. I planned on doing 15 but got derailed by chatting with an old friend.  Happy calves!

Thursday:  This was a partner WOD at the gym.

  • Went through the list three times, 3 minute sets
  • #1: 3 Shuttle runs while partner squat holds
  • #2 Single Bear Complex (55 lbs. barbell) while partner jump squats
  • #3 24″ box jump x3 while partner does plank-to-squat reps
  • This workout felt GREAT

I later went home halfway through work because I felt a cold coming home.  Lots of sleep seemed to knock that out.

Saturday Fastpack:  I decided it was time to check in with my legs on Saturday and planned to meet Tony for some of his long run.  Pawtuckaway is a perfect place to fastpack and run and as an added bonus it’s quiet after summer.  I have to admit I didn’t give any thought to mileage, but figured I would get somewhere between 6-8 miles.  Tony needed 26 so the plan was to meet him somewhere along the way and fastpack North Mountain together.


Heading into the woods!

We started at the same time, brightly decked out in orange to announce ourselves to the hunters.  My plan was to fastpack the trails and road to Round Pond where I would meet Tony.  I enjoyed just over 5 solo miles before we came together.  My legs felt strong and I was able to stride out, averaging 15-16 minute miles.  My ankle was perfect and my calves strong.

From Round Pond we headed towards North Mountain.  This is a very quiet part of the park and my favorite little peak.  I climbed strong, almost effortlessly for me, and ascended with my second fastest climb ever and lowest heart rate on that trail.  What a surprise!  I started to think while climbing that the deadlifts, weighted squats and other intense lower body work may be starting to pay dividends!

This fastpack ended up giving me 12.9 miles and I felt strong and content to the very end.  I also racked up 1900 ft. of gain, which honestly felt like nothing.  Today, as I sit here typing, I am pleased to report my calves feel great.  My shins are a little sore (normal for me when I haven’t done a lot of hiking) but all else checks out well.


Post fastpack Pizza!  Yes, I sat in my truck inhaling this….

So the moral of the story this week is to trust the process.  In this case, I am trusting the rest and proper strength work.  Finally, I will leave you with a list… trying to get amped for winter!

Top Ten Things to Love About Winter

  • My chap stick doesn’t melt
  • Unpacking winter clothes is like shopping… it’s all new again!
  • Bright colored layers
  • The peace of running during snowfall
  • Altra Lone Peak Neo Shells!
  • Headlamp runs
  • Warm drinks after cold winter runs
  • Hiking the mountains on snowshoes with friends
  • Having the trails to ourselves
  • Buying winter gear and calling it a “Christmas present” or “birthday present” to myself… for months 🙂 


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