NYC Half Race Weekend is Here – Race Day Prep!

What an adventure it has been! As we all know – I had to take some time off from running after the fall marathon season. We needed some time apart to let our relationship heal. Well now here we are – IT”S RACE WEEKEND!!! While NYC is not a goal race for me – I do want to have a strong performance to set me up for a dominating Brooklyn race in May.

Race week is always an exciting time. There is buzz everywhere you look and since I work in the industry – it also means some extra work obligations but I LIVE FOR IT! So now we are 24 hours out from toeing the start line so here is a little sneak peak of my to do list to ensure a successful race day!

To Do List:

  • Pick Up Bib from NYC Half Expo – Head on down to 125 W 18th St to indulge in the United Experience! Grab your bib, shop the race apparel, hop in a photo booth, and find your name on the wall.
  • Build Playlist – I am an avid music listener when I run (I know I know – races recommend that you don’t wear headphones) and a playlist can help push through those tough moments. I’ve been listening to Brave Body Project’s playlists on Spotify during training so they are included on my race day jam list.
  • Charge ALL electronics – Phones, watches, headphones (not for me – I still like the classic apple headphones) galore.  If you remember back to the NYC marathon – the outlet I chose to charge my devices was faulty and it created panic on race morning. WILL NOT MAKE THAT MISTAKE TODAY.
  • Layout Clothes – This includes my race day outfit, throw away clothes for that dreaded pre race wait, and my post race I-May-Freeze-To-Death-Outfit that Al will carry with him (if you don’t have a cheer squad meeting you – please check a bag with a warm outfit). And don’t forget to take a flat for IG 🙂
  • Write Out Race Morning Plan – Start with the time your wave goes off (7:30 or 8:15) and work backwards to waking up. Be specific and leave extra time for the unexpected. Are you taking the subway? LIRR? Private car? Are you eating your breakfast at home or packing it with you? Don’t assume you will remember anything with race brain – WRITE.IT.DOWN.
  • Double Check Fueling – Speaking of breakfast – make sure you have it on hand! If you are fueling during the race make sure you have them packed including 1 extra (just in case you drop one!).
  • Visualize Race Plan – You’ve done the training and now it’s time to put your feet up, visualize the race of your dreams, and relax (maybe spend a little time on your roller!). YOU’VE GOT THIS.

Do you have any race day prep you always do before a race? Let me know below 🙂 Good luck to all of the runners!

Xo, Pam

Pam’s Favorite Cold Weather Running Gear

We made it to February – hallelujah. However winters past remind me that we are NOT out of the danger zone of cold, snowy weather (some years I feel like we are just entering it!). I never used to train outside through the winter months, I would take my runs inside to the dreadmill until the temperatures rose above 40*. Things changed last winter when I decided I wanted to try to run a PR in the 13.1 distance in the spring – thus I was required to bundle up and head outside. This year, after taking a few months off from serious running, I again decided to chase down a PR in a 13.1 (Brooklyn Half specifically). The secret I’ve learned – having the right gear makes ALL of the difference. Why I never bought a running jacket before now is unclear! After run testing more clothes than I would like to admit – and yes some I had to take back – here are some of my favorites!!!! (And if you want to know how to pick your different layers and stay warm – check out our post here!)
This.Is.A.Life.Changer. Seriously – if you don’t have this jacket and it’s still available in your size – go get it. It’s warm (800 fill power goose down *RDS certified*), water resistant, and has all the features you could want. A few bonuses – thumbholes and zipper vests in the chest for when things warm up!
When I first started running marathons – I went overboard at the race merchandise tent (hey – in my defense I thought I was only doing one or two – I didn’t know I was going to fall in love). Now I make myself pick two items that I really really really love and cut myself off. This past NYC marathon I grabbed this NB Heat Hoodie in a bright royal blue (my favorite color) and it immediately became a regular in my winter regimen. It has a waffle fleece lining, foldover mitten cuffs, thumb holes, and a hood that helps keep me super warm (*newer models have a ponytail slit and I won’t lie – I’m a little jealous mine doesn’t). On super cold days – I pair this hoodie with the jacket and it keeps me nice and toasty.
Finding cold weather tights is tricky for me – you want a pair that will keep you warm without restricting your movement too much. I have two older pair of tights that keep me warm – but they are a little stiff and I feel that restriction when I run. I tried a pair of brushed leggings from lululemon this winter but I didn’t find them as warm as I wanted. Finally – I found the perfect pair! The tech fleece fabric has the stretch that I want while providing the warmth that I need. They also meet my other two requirements – high waisted and interior drawcord. Only thing I would add next time – side pockets please 🙂

NYC Half Training Week 1

1 week down and 9 to go. I busted out of my running rut by kicking off my half marathon training on Monday. As you guys know – the end of last year was extremely difficult with unexpected surgery and the loss of loved ones. I was already struggling after the heartbreak the Chicago streets served me during the marathon so I already didn’t have any interest in running. Those things coupled together meant that I didn’t really exercise the month of December. However – every setback is an opportunity for a comeback. I’ll be checking in here every week to share my journey as I get back into my running self.

Here is my week of workouts!

Monday: 4 easy miles + core strengthening. I left my Garmin at home and headed out on a 4 miler through Central Park. It started to snow so the park was empty and serene. When I got home I ran through my basic core/glute exercises including bridges, planks, clamshells, etc.

Tuesday: Full body ST at Exceed Physical Culture. I really enjoy their classes because it’s a combo of kettlebells, TRX, rowers, etc.

Wednesday: Cat Hill Repeats. They’re back. I haven’t done this workout in a really long time and I knew it was going to be rough. Today I had a 1 mile warmup – 5 400m repeats with a 400m recovery – and a 1 mile cool down. My splits were 2:02, 2:08, 2:06, 2:08, 2:03. A total of 4.75 miles in 44:30. I also went to check out the local gym! I haven’t belonged to a gym in years but this one is less than 2 minutes from my home and I’m very excited. I did a quick 2000m row and back/core exercises.

Thursday: Full body ST at Exceed Physical Culture + Y7 Yoga

Friday: Rest day!

Saturday: Blue Point Brewery 10 Miler! This is my second time running this race and the experiences were opposite – but the race party was equally as amazing (you can check out Louise’s recap here).  Last year I had maintained my running post marathon and I ran one of my faster 10 milers. Yesterday my assignment was to run a consistent, easy 10 miles and I tried to stick to the game plan. Most of my miles were around a 9:20 pace but when a porta potty emergency arose around mile 6 and I picked it up – I ended with a 9:10 average. I was glad when the race was over, a porta potty was found, and the post race celebration began.

Sunday: Y7 Yoga

Total for the Week: 19 miles (4 runs, 2 yoga, 3 ST (2 FB/1 UB)

See you guys next week!!! I’ll be sharing some other parts of my training this week!

Xo, Pam

Race Recap: 2018 10 Mile Run to Blue Point Brewery

My favorite race of the year! B&B kicked off our 2018 racing season with Sayville Running Company’s 10 Mile Run to Blue Point Brewery. Run all the miles, drink all the beer. This race has become my January tradition 4 years running. Every year I pretend that I’m training for it through the holidays, then forget to train for it, and run it anyway because it’s such a good time.

This year was especially important for me because I have declared 2018 to be my comeback year. After cracking myself in half in my Thanksgiving car accident, I was sidelined for too long. At first it was because I physically couldn’t do anything, then it became more of a fear of doing anything. Slowly I’ve been working back up with running and some strength training, but all of my #gainz are lost. Honestly, I’m a little wimpy. But no more, because I have set out to become the strongest version of myself. My goal was to run the whole thing- no walk breaks- just suck it up. I did it and I did it under my time goal!

As I was saying, this is my favorite race but it always has the worst weather. Every year it has either rained on me or been freezing. This year, we had mild weather for the run then the temperatures dropped during the post-race party. No worries though, the beer stayed nice and cold! This race starts by the Blue Point Brewery in Patchogue then winds through the neighborhoods towards the ocean and back to the brewery. The course is a flat loop with a few quick turns. Since I have run this race before, I’ve learned the course and have a few favorite parts. Mile 4 is always a party with a few people handing out water, beers, and shots! It’s a little early in the race for these shenanigans, but that doesn’t stop the party. Just before you reach Mile 7, the course takes a turn that runs right on the Great South Bay. Smile! This is the best photo spot on the course 🙂


The last turn of the race is a right turn and then a straight shot to the finish. Every year I find my boyfriend standing here #CheerSquad, then I bolt to the finish. The post race party is right around the corner (literally!) so it’s time to hustle. Post-race festivities include a huge heated tent with live music, catered food (sandwiches, pasta, bagels, and donuts), and of course, unlimited Blue Point beer! We didn’t have any luck with the raffles this year, but the giveaways were top notch. Last year was the first time they had finisher’s medals and this year’s were also perfect. A 2-in-1 medal and bottle opener- clutch. Another awesome upgrade this year were the women’s fit race shirts! Long sleeve race shirts are also very clutch.

Looking ahead on the race calendar, we are planning to run GLIRC’s new brewery race next month! It’s a Mardi Gras Run to Great South Bay! Registration is still open if you want to come run and party with us 🙂

❤ Louise

Recovering from a Chicago Heartbreak

Hi B&B fam – it’s been too long (don’t worry I have a catch up post coming at you this week)! One thing in particular that’s had it’s highs and lows the last two months is my running.

As you know – Louise and I ran the Chicago marathon – and it broke my heart in a way that a race hasn’t before. I think for the first time I really believed in myself in the marathon distance – started off running the race I was meant to – and then due to a few different circumstances I got sick at mile 17. Those next 9 miles were full of tears and I was in full on survival mode. I didn’t realize what an impact it would have on me until I arrived home. I didn’t want to run – in fact I wanted to do anything but run. I had the NYC marathon in 4 short weeks so I squeezed in a couple runs thanks to my Run Club peeps but my heart wasn’t there. I still ran the NYC marathon – honored to pace my dear friend Michele through the first half and then having fun the second half while hugging my friends, high-fiving the crowd, and setting a surprising course PR.

However, I knew it was time for a reset. I gave myself two full weeks “in retirement”. I didn’t workout at all – I focused purely on my personal life and I began my move to NYC (surprise if you didn’t know!! I now live on the UES!!!!!!!). My heart just wasn’t there and I needed some time. This is one of the reasons we took a holiday hiatus from Run Club. I needed a break from running.

Once I settled in, I was able to turn my attention back to my fitness and one thing I knew is that I had to find the fun in running again. My biggest step to achieving that – I ditched my Garmin. I couldn’t run for miles, or splits, or PRs, or speed – I needed to run for ME. I needed to run to feel my heart beat, to allow my feet to carry me over the pavement without expectation, and to take in the sights and sounds of my new life.

It’s been a month since the NYC marathon and I’m getting the itch again. I’ve explored new places with friends, I’ve found solitude along the East River at night, and I’ve enjoyed miles with my fiancé. My point – never be afraid to take a step back. As they always say distance makes the heart grow fonder – and I have to say – I’m falling in love all over again.

Xo, Pam

Conquering NYC 26.2

I was was recently interviewed by to find out my tips for running a successful 26.2 miles thru NYC’s most iconic neighborhoods. Check out the article here for some #tcsnycmarathontips!

Here Are My Personal Top 5 Tips!

1) Don’t jackrabbit in the beginning. You have 26.2 miles to cover – settle in and get over the Verrazano

2) Never look at your watch on bridges (thanks Race Pace Wellness for teaching me this!). It’s about maintaining effort levels which means it will be slower on the way up and a bit faster on the way down

3) Enjoy the crowds but don’t lose sight of your race plan. The crowds in NYC are one of a kind – it’s literally a spectator sport. However, don’t lose track of your pacing in Brooklyn or First Ave!

4) Fifth Avenue is tough as hell with a small and steady incline but SO ARE YOU! Stay focused and dig deep.

5) Wear your name on your shirt. Having people cheer your name for 26.2 miles makes you feel like the ultimate badass.

Xo, Pam

Summer Training Essentials

The month of June also marks the beginning of a long summer of marathon training! If you’ve been outside lately – you can tell that summer has sprung! The thick humidity, high temps, and bright sunshine means that you need to be prepared for any bout of exercise you perform outdoors. 

Below are some of my favorite tools to help beat the summer heat!

  1. Coola Suncare – I first found this product at a fitness retreat in California and I’ve never looked back. I use their body and face lotion, lip balm (please don’t forget your lips), in addition to their spray. I love the spray because I can apply it myself before going for a long run. This past weekend I used a different brand and came home sunburnt after just 8 miles! Bonus: it smells amazing!
  2. Body Glide – The perfect weapon against chafing. Unsure of what chafing is? It is when your skin rubs against itself or an article of clothing and becomes raw – often undetected until showering in which it then feels like poison. Please – for the sake of your skin – apply some body glide before running in the summer heat.
  3. Water Bottle – In this department it’s purely personal preference – just make sure you have a water source for your training runs. Test out what works for you – whether it’s a belt, hand held, or some sort of body contraption. I prefer the handheld with a pocket for a gel pack. I’ve learned I personally need to carry water during my races as well so it’s perfect that I train with it as well.If you want to check out my choice – here are some samples!
  4.  nuun hydration – Logging a tough workout or long run places a significant demand on your body so recovery is key! I’ve run tested several products and my favorite keeps beating out the competition – nuun! Available in a dozen plus different flavors you are sure to find one that satisfies your taste buds. nuun replenishes your electrolytes as well as rehydrates you after you’ve worked hard!
  5. Deep Blue essential oil lotion – Again – totally personal preference – but I love having this muscle rub on stand by during my long training months. Perfect for those muscle aches and pains (Disclaimer: if you think you have an injury – this will not help. Seek medical advice). Even if I don’t have a muscle ache – I find the smell and sensation to be soothing! 

What are some of your favorite summer training essentials? 

Xo, Pam 

A Quick & Easy Dynamic Warm Up

Raise your hand if you warm up before you run. Every time I ask this question I get less than a 25% response yes. 

We’ve talked about the importance of warming up on B&B before which you can find by clicking here. Today I wanted to share with you a quick and easy routine that I came up with my friend Lauren! 

Do 2-3 rounds and then hit the road running!

  1. Skips
  2. Butt Kicks
  3. Toy Soldiers 
  4. Lateral Lunges
  5. Hip Openers
  6. High Knees 

Try this before your next run and let us know what you think!

Xo, Pam

A Fresh Start towards 26.2 

A few months ago Louise and I excitedly announced we would both be running the Chicago Marathon in the fall of 2017. A couple months later, my hard work and constant training paid off when I finally achieved my goal of going sub 1:50 in a half marathon. I felt strong, fast, and I couldn’t wait to kick of marathon training two weeks later. However, I also had a nagging pain in my lower back that I had been ignoring. It started after I decided I wanted to learn Olympic lifts and I took a class on a Saturday afternoon in April. At first, my back only hurt me during weighted flexion activities and sometimes if I had to move something at work. I was hoping it would go away. Then, post half marathon I took a couple yoga classes and my favorite HIIT class. It was on that Wednesday that I finally admitted to myself that my back was serious and I needed to get it checked out. My back was now extremely painful if I had to sit down or stand up, change positions while sleeping, and worst of all working with my clients. That was also the day my knees gave out with pain when I sneezed and frightened me enough for help.

PRs before breakfast

Since I’m lucky enough to work at the highest ranked hospital for orthopedics – I enlisted the help of my colleagues. The Spine Center does direct access care which means you can do 10 visits or 30 days of PT without a prescription. Since I knew the moment it started and I am fully confident in our PTs differential diagnosis skills – I booked an appointment for 2 days later.
I’ll be honest – I cried during my evaluation. I love to exercise – I do it usually 6 days a week – sometimes 2 or 3 different activities. I love to sweat and feel my heart race. And here I was sitting across from my PT pretty much telling me not to run, lift, or yoga (my 3 favorite activities!). I had a likely disc herniation at my L5-S1 joint and I needed to stop and reset.

Luckily I was traveling for the next two weeks and I was hoping I would be distracted as much as possible. I tried to use this as an opportunity to spend more time hanging out with others. I spent some extra time doing puzzles, going for bike rides, and sleeping!

Biking in Denver

I have been following orders and I am so grateful to say that I am almost completely pain free. I unfortunately haven’t resumed all of my activities like weight lifting, yoga, beach volleyball but I am RUNNING. The others will come. So today I officially kick off my marathon training with a 16 week plan. This is shorter than I like but I am ready to give it my all. I am lucky to have my coach Jess by my side thru all of this to help guide me.

It was extremely difficult to take such a huge step back – I felt like I was falling further and further before training even started. I didn’t feel like I was able to clear my mind or de-stress. I was struggling with food because my body was used to a higher demand. And – I was dealing with feelings of embarrassment. But what I learned is that I need to treat myself with more compassion. That maybe it was time for me to take a step back before diving head first into marathon training. That as much as I have let exercise intertwine with my identity – that it doesn’t define who I am.

So yes – I’ve gained a few pounds, lost a little speed, enjoyed life with girlfriends with a few too many glasses of rosè – but maybe all of that was a reset. Maybe now my head is clearer than it was and maybe now my body is actually more prepared that ever. So I’m sorry I haven’t been around posting workout recaps or training ideas – I’ve been allowing myself to heal. But I’m ready to kick off Day 1 of marathon training towards shattering my goals come October.

Xo, Pam
PS in no way does this mean I won’t try to learn again – but I’ll save it for the winter 😉