Golden Runs

Run for Women 5k 2026!

Three months ago I had major doubts about making it to this starting line after being injured this winter - just so happy to be back and feeling strong! And to be in the elite corral, pinch me… I don’t take it for granted that I get to stand next to some of the fastest women in the area let alone professional runners, these are the experiences I’ll always remember!

I had to look back at the first time I ran this race back in 2017… When I’m maybe a little disappointed that I wasn’t more competitive, its a nice reminder to see how far I’ve come. Never ever would have thought I’d be running times like this in my mid-30s. It’s a solid reminder that consistency pays off.

I’m so grateful to be part of a team of fast, supportive women who continue to push me every season . For my sister and husband bringing the energy on the mics, and my parents cheering - the best support crew! AND one of my favorite moments of the whole morning was hanging out near the finish to watch my athletes fly through that finish line looking so strong!

Thanks for another fantastic race and !

I’ve said it before and will say it again, we have the best running community in the 518, if you’re not part of it yet- what are you waiting for?!

The world would be a better place if more people ran, and if we had more women in charge of things. 🏃‍♀️🙂

Running on the track doesn’t have to be intimidating!

Whether you’ve never run on a track, you’re not sure if you’re doing it “right”, or you’re just curious about how to add in speed work — this is for you!

We’ll break down track etiquette, key markings, common workout types, and demo some warmup drills together. Plus an optional intro workout at the end for anyone who wants to try out some speedwork! ALL levels of running experience welcome!

📆 Monday, June 1st at 6:00pm
📍SUNY Albany Track (park in the Dutch quad visitor lot next to the basketball courts then walk to the track)

One suggestion- you should be comfortable running 2-3 miles without stopping before attempting the workout at the end. Not there yet? The clinic and drills are open to everyone!

Swipe through for details, and drop any questions in the comments below! 👇

Who’s running the Mohawk Hudson River Marathon or Half Marathon this October?! It’s time to start thinking about your training — why not have a coach in your corner?

This 12-week program gives you everything you need to get to the start line feeling prepared and confident:
✔️ A custom training plan built around your needs
✔️ 3 group runs on the course
✔️ Unlimited communication with Coach Emily
✔️ Comprehensive training guide
✔️ Individual race prep session
… and more!

All fitness levels welcome! Only $250, limited spots available. Sign up today through the link below, or the Mohawk Hudson race registration page.

https://mohawkhudsonmarathon.com/race-info/coaching

Anyone ever feel nervous about their speed workouts? I’ve been discussing this with a lot of my athletes lately, and I remember feeling nervous for my own workouts not that long ago.

Here’s the mindset shift that changed everything: The workout is not the race!!

Workouts are not about proving anything. It’s a chance to build more fitness, it’s not a test.

Striving for A+ efforts every session might sound great but the reality is that’s not sustainable. Months and months of consistent B+ workouts add up to so much more than the random A+ workout that takes you forever to recover from.

I hope this helps take some of the pressure off of workout days and helps you to enjoy them more. They should still be hard efforts, but remember to save your all-out for race day. The real goal of every workout is to be able to recover to do the next one. 💪🏻

Questions about what type of workouts you should be doing? Shoot me a message, let’s chat!

Haven’t shared much about my own training lately because, well, there hasn’t been much to say for a while. It was a LONG winter of dealing with an injury and just getting through things.

But, I think we’re finally turning a corner… 🤞🏻I’m running more consistently (still biking on my non-running days of course), adding workouts back in, and hopped in the Delmar Dash last weekend - even though it wasn’t my fastest it felt amazing to just be in a race and feel like a runner again and to get that dose of endorphins 🙂

My strava is nothing flashy, mileage is still on the lower side for me, but check out that gradual return to consistency… We’re getting there…!

And now for the sad news. I’m missing Boston this year, not gonna lie it stings, but I know it’s the right call for where I’m at. I’m excited about what’s ahead and I’m going to work hard but be smart to keep making progress. (Excited to track so many teammates and local runners though!!)

Anyone else dealing with an injury or a setback- I know it sucks, a lot. But the other side exists and you will reach it! Hang in there!

Another amazing weekend of racing for Golden Runs athletes in the books!

First- a shoutout to the Capital Region running community… I had the best time at H2H packet pickup wishing so many of you good luck. Your energy was contagious, we are lucky to have the best running community here in the 518!!

Helderberg to Hudson Half Marathon:
⚡️Meghan ran her very first half marathon and she didn’t just finish the race, she absolutely nailed it!! Consistent pacing the whole way and she came in well under her goal time!

⚡️Nikki faced some challenges beyond her control, but she did what she always does - she pushed through with grit and crossed that finish line strong. Another race in the books, another reminder of just how mentally tough she is!

⚡️Our 5k Performance Project group had 7 ladies also run H2H while in the middle of training hard for a fast 5k later this spring - way to go Lara, Elisa, Sally, Jennifer, Emma, Dyonne, and Fern!

Other Races:
⚡️Kerry, also of the 5kPP group, ran the San Diego half marathon and battled through heat and pouring rain to get to the finish line with a strong performance.

⚡️Kelsey, another 5kPP member, ran a fast and strong 5 mile race at the Delmar Dash, winning her age group!

⚡️Katie also crushed it at the Delmar Dash - after dealing with some setbacks this winter, it was like she didn't miss a beat with such a strong 5 mile race!

So proud of each of you, thank you for making coaching so much fun and keeping me inspired! 🎉

What a great day at the Electric City 10K! ⚡️

Huge shoutout to my ARE Racing Team teammates who absolutely dominated the top spots and made it an exciting race to be part of. (I didn’t run this one myself, still rehabbing an injury, but I had a blast on the mic announcing names at the finish and cheering for everyone! 🎤)

We also have to celebrate a few Golden Runs athletes who had some standout moments:

✨ Nikki ran a strong PR even while coming off a cold and not quite feeling 100%. She’s in the middle of half marathon training and still showed up ready to work!

✨ Meghan crushed her first ever 10K, finishing over 10 minutes faster than expected with beautifully even splits. Huge confidence boost while building toward her half marathon!!

✨ Laura reminded us what running community is all about. She showed up to pace her friend to a big PR—complete with a custom playlist to keep the energy high. That’s the kind of support that makes this sport so special. 💛

So proud of everyone who showed up, raced hard, and supported each other. Days like this are what make the running community so great!

Thinking about joining the CDPHP Workforce Team Challenge but not sure where to start?

This 10-week training program is designed for all fitness levels — especially beginners and walkers who are ready to build up to running. Whether your goal is to cross the finish line or run it strong, we’ll get you there.

Here’s what you’ll get for just $70:
✔️ A structured 10-week training plan
✔️ Weekly in-person sessions every Thursday
✔️ Ongoing communication & support from a coach
✔️ A comprehensive training guide to keep you on track

The program begins the week of March 9th, we’d love to have you with us!

Ready to commit to your team, your health, and yourself?
👉 Sign up through the race registration page and let’s get started!

You’d spend $250 on super shoes without thinking twice.

And honestly? Super shoes can help. They’re fun. They feel fast. They can absolutely give you an edge on race day. (Trust me, I have multiple pairs, I get it!)

BUT what if you invested that same money in the training that actually makes you faster?

The 5K Performance Project is a 12-week program designed to help you run your fastest 5K yet — with structure, accountability, and a community of runners chasing big goals together.

Shoes can enhance your fitness.
But they can’t replace it.

When you join, you get:
✔️ A custom 12-week training plan
✔️ Coaching support and guidance
✔️ A motivated group to train alongside (for the in-person program)
✔️ Training resources from running-related experts
✔️ A real shot at a PR this spring

Buy the shoes.
But don’t skip the training.
If you’re serious about running faster this spring, this is your sign!

Sign-up here: https://zippy-reg.com/online_reg/?e=2423
Let’s build the fitness that makes the shoes matter. 💥

Who is ready to set a pr at the Helderberg to Hudson half marathon this April?! It’s not too late to sign up for the coaching program! 🏃‍♀️🏃‍♂️

Not only do you get a completely custom training plan, you also have unlimited communication with me for adjustments and tweaks to your plan along the way. I can help you maximize your training when life gets crazy. Message me with any questions!