Many many months ago, way before this pandemic, my running friends and I planned a vacation in NH in order to run a half marathon and have some girl friend fun time.
Oct. 4. 2020
Well, the race went virtual like most races in 2020 (with no deferral or refund option).
Some of the group felt uncomfortable going. But at least seven of us decided to go anyway. And it was a super fun time.
In addition to ANOTHER virtual half marathon, I signed up for ANOTHER challenge. RBG! How could you not do this one?
There’s still plenty of time to sign up if you want to join me – Click here.
87 miles run or walked between Sept 20 and Nov 3. I am already DONE but will continue recording my miles and support the cause.
It’s October, don’t forget to support this important cause:
Breast Cancer Support Awareness
and lastly I lost this week, a very dear friend to lung cancer. We played tennis together for years and mah jongg, as well.
just last December – she’s the one at the bottom left
Last Week –
Monday – A rainy morning. I wasn’t sure if I would “#missamonday” so I went for a run on the rail trail before my chiro appt. I originally was hoping to see the results of a chalk art contest but the overnight rain washed everything away. 😦
the one I voted for did win 🙂
I started running in a drizzle, then it stopped but the run ended in a downpour. A little soggy but I got it done.
virtual 5k #5 and they keep getting slower but hey who cares…photo stops are important, right?
SI joint update – almost healed. Yay!!! I asked my chiro to work on my right calf that also seemed tighter than the left. Since this was my last appt, I might as well get my money’s worth. And OUCH! Tight on the inside…worth the pain. Feels great now.
I skipped my lunch walk but met a running friend for a post work run. It was slow intervals and we met on the Voorheesville end of the trail for a change of scenery. Don’t normally run twice in one day but the rest of week looked rainy and busy so why not?
so warm and humid and lots of fallen leaves
Tuesday – Got in a short walk before work
yes, roses still blooming…
and another longer one at lunch. Still no rain.
signs of fall in the ‘hood too
Even though I ran twice yesterday, the legs still felt great so since I had to be at UAlbany to volunteer, I did a loop around campus before we met. Rain in the forecast but I didn’t care if I had to walk in the rain…just not run in it.
no rain but lead legs and I HAD to celebrate National Coffee Day!
Well, the STEM walk got cancelled and it never rained so I went to the mall (with mask on) and bought hiking boots (finally)
Wednesday – A rainy day but we did need the rain. So no morning walk.
Luckily it stopped by afternoon so I could get in a short lunch walk
still some flowering in the fields
AND the Sole Sisters weekly trail walk. This week, it was a repeat hike at Six Mile Waterworks (because of its convenient location.)
beautiful weather for a walk on the trails… I’ll be sad when it is too dark to do this.
Thursday – A busy work day and I had a hair appointment scheduled for after work. Obviously a rest day and of course I had to pack for our 4 days in NH.
But I got up early enough to go for a run and I realized how much better I felt after and how much easier it is to run in the morning (even after a horrible night of sleep.)
blue day…oops forgot to wear PINK. signs of Halloween are beginning to appear
I did also squeeze in a short walk at lunch and that was it for the day.
new trail off the water line
Friday – And off we went, 7 of us, in a few different cars. We took the scenic route and though it took longer (and some of our planned stops were closed due to the pandemic), it was still worth it.
our home for 4 days
Saturday – Though the race was originally scheduled for Sunday, we decided to get it over with and do it today. We stuck together for the most part during our run/walk intervals. Some walked. Ocean views, lots of laughs and we all finished 13.1 miles.
A big celebration was in order and in addition to running, this weekend was about birthdays. Three of the group were celebrating birthdays including the big 50 and 70!!
Sunday – More Sole Sister shenanigans. Ocean sunrises, trails, and more. (Pictures coming after I return since I don’t have a computer with me.)
This Coming Week –
Monday – run or hike, last day in NH
Tuesday – DAY OFF – hike or run or both
Wednesday –run?
Thursday – run, trail walk
Friday – rest day, walk with friends
Saturday –Long Run
Sunday – rest day, Boating (LAST ONE for the season)
I encourage you to do the same. Grab the graphic, drop your link on the host blogs and play along! Please be sure to always comment on the HOST’s blogs, as well as visit and comment on as many other blogs as you can.
Happy Running! How is your running going? Any “real” races yet? How are you embracing Fall? Any virtual races or challenges on your plate? Please share.
to join up with Coco & Deborah for their ultimate coffee date.
1.Over coffee…
I’d tell you that I said that I was over Virtual races after May’s 5k.
I didn’t run any ALL summer.
Then I signed up for this October Half Marathon one:
ZOOMA merged with Skirt Sports and I’m an ambassador
and this September 5k and 10K:
to support this local organization
and this Fall series of 8 5ks:
it was free because I ran the Steel Rail half marathon (virtually)
and of course, my budget list NH half marathon that went virtual.
and this Oct. one:
to support the Lake George Conservancy
My problem, I don’t even consider them races so I run/walk them. I don’t even want swag (unless it’s for a real race.)
I will have run at least 5 virtual halfs in 2020. Do they even count??
I think NOT.
Do you actually race your “virtual” races? What do you do with swag that you didn’t really earn? Do you count virtual half marathons as half marathons??
2.Over coffee…
I’d tell you that my friends and I decided to go to NH this weekend even though our race has been cancelled.
our rented house with ocean view – 9 beds, 3.5 baths
Don’t tell anyone in NH but if we are from NYS, we are supposed to self-quarantine for 14 days. We debated about not going because of this but then decided to pretend that we didn’t know the rules. Ignorance is bliss.
Would you travel to a state and ignore the pandemic restrictions?
3.Over coffee…
I’d tell you that the weather was perfect for running 2 weeks ago and I was injured. As you can guess, it was hard NOT to run. I even thought that I should not walk or hike. But if you know me, I couldn’t handle that amount of inactivity.
6 miles on Corning Bike trail
3.5 miles on Vosburgh Trails
6 miles on the Zim Smith Bike trail
So I did walk a lot. I did hike.
100 Acre Trails
Community Gardens Trails
Ushers Rd. St. Forest
It seemed to get better the more I moved. By last Sunday, I was even able to run.
🙂
Have you ever ignored an injury and hoped it will just get better?
4.Over coffee…
I’d tell you that I HATE Fall.
I miss summer already!
I want to get up, throw on a skirt/tank and go for a walk and at lunch, the same, and after work the same.
too cold in the am, too warm in the pm ???
It’s too cold for that in the morning. I have to find layers or even remember what to wear in this cooler weather. And then after work, I have to rush to avoid getting caught in complete darkness.
Yes, I know it will just get colder in the winter but by then I’ll be used to it.
How do you feel about Fall?
5.Over coffee…
I’d tell you that I realized that my running mojo is tied to racing.
I love the excitement of a race and all it entails, even the training.
my last race … sigh
In the beginning of the pandemic, I ran because I thought I would eventually race. Races got cancelled one by one but there was still hope.
Now I’ve run out of hope. I don’t know when I’ll race again.
As a result, I prefer walking and hiking. I wasn’t even that disappointed in my SI joint injury (besides the pain) when I figured out that I could still walk and hike.
I do still run but it’s slow and less often than when I was preparing to race.
this is more fun now
Do you retain your running mojo when there’s no race?
6. (sorry I’m an overachiever) Over coffee…
I’d tell you that I think I’ve inspired my young friend, Anna, from Moscow.
In 2012, she came to visit and watched me run a race. She was intrigued. She had never seen a race before.
Then in 2016, she came to NYC to visit and told me that she wanted to run a race with me. I was surprised because she never mentioned that she ran. So we ran the Dash to the Finish 5k – her first race.
I could tell that she may get hooked. And I was right. She came back in 2018 to run another 5k. Unfortunately it got cancelled due to a thunderstorm.
Fast forward to 2020. Here she is running a 10k in Moscow.
running in a skirt, compression socks, spi belt, baseball cap – I may have influenced her outfit too
I hope that she can come back again some day so we can race together.
It’s Friday so I’m also linking up with Fairytales and Fitness for the Friday Five linkup! Join in! Don’t forget to link back to your hostess and visit some other bloggers.
Happy Running! Got anything to spill? Share it here!
Since it’s Tuesday, I’m joining the link-up organized by Zenaida and Kim (Kooky Runner)
The Topic for today is: What are some running mistakes you’ve made or keep on making?
Incorrect Dress
Not dressing warm enough (though this is rare)
I was FREEZING.
and dressing too warmly (too often).
too warm during this race
Starting Out a Race Too Fast
ALWAYS. I think I’ve only had one race ever with negative splits (and only because I was running with someone else).
Running With An Injury
I am better about that now but I have raced with a stress fracture and a broken foot.
can even smile in pain
No Warm-Ups or Cool Downs
Guilty as charged. Always in a rush to get it done.
No Strength Training.
Yup. Nada or rarely on my part. No time. No Interest. Many excuses….
Too Much Focus on Speed
I have to say that this is my past. I used to obsess about my finish times and PRs.
I no longer really care if I get faster.
Now my focus in running is on enjoyment and connecting with friends. I know that when I run with “slower” runners, I will not improve. But now I get more satisfaction in that I am helping and motivating others.
Yes, we’ve already some very chilly mornings. In the 30’s. We’ve already used our fireplace in the evenings. I’ve used the heated seats in my car.
I’m not a fan. I can never dress right and I HATE that my after work runs and hikes will be slowly disappearing.
Of course, by the end of the week, it felt like summer. OY!
Last Week –
Monday – I missed #nevermissamonday because I ran on Sunday and am cautiously resting my back. I went for a pre-work walk and froze (remember I don’t know how to dress for 30 degrees anymore).
these flowers don’t realize how cold it is
I went on a lunchtime walk and then I was too warm.
no worries. there still are flowers despite the frost
Instead of a run after work, since my bike was still on my car, I took it for another road trip. This time to the Corning Bike Trail.
nice views of the Hudson but too many cracks on the path so a bumpy ride
My legs are not yet adjusted to biking… needed a nighttime soak
ahhhh
Tuesday – I dressed to run before work but never got out. Instead I squeezed in a 5k during lunch.
too lazy to change my clothes and I was overdressed in the sunshine. I’m halfway in this series and each race is slower lol
After work, I took a walk before my STEM volunteering assignment. Tonight we walked for about 30 min. and the participants were better behaved than last week. I think I’ll continue doing this.
a sign of the times. we used to give the participants shirts
Wednesday – Long day at work so I made sure to get in a few short walks in the hood. 50 degrees before work, 70 degrees at lunch Ouch!
mum time
apple picking time
Today I also had my second appointment with my chiropractor. She said my SI joint was not as tight. One appointment and I hope to be fixed. She gave me exercises to do for my tight hip flexors.
For our weekly Sole Sisters after work walk today, we returned to Vosburgh Trails. And the weather was perfect for an evening on the trails and to the waterfalls.
we really liked the tree on the right
Thursday – Day off from work and a busy one.
First I went on a hike with some friends. Due to evening plans, we had to choose a shorter hike – Hadley Fire Tower. It was my first fire tower climb and I was a little nervous. But it wasn’t that hard and I loved it!! Can’t wait to do another.
It took about 2 hours to get to the top but it was totally worth it and the weather was perfect. I was even over-dressed.
My friend finished the Fire Tower Challenge – She hiked 23 of them!!
When we got back, I had to rush to get to my monthly tennis friends gathering.
we ordered take-out and sat in our friend’s backyard – always a good time!
Friday – Rest Day Friday. Started the day with a walk.
my favorite neighborhood sign
But not having run for 2 days had me out there for a short one during lunch. I was tired of my neighborhood so I drove to run. Of course, that meant I had less time to run. Oh well.
found a new entrance to the park’s trails but ran mostly along the road & around an apartment complex
in a hearse…creepy, right?
And of course, ended my day with my weekly walk with former co-workers. Instead of the rail trail where we usually walk, we toured the neighborhood where my friend recently moved.
Saturday – LONG RUN DAY. Back on the rail trail. I had thought of running on Sunday but since the hubby decided to play tennis, I decided to meet friends to run. It was our last run because of our virtual half marathon in NH next weekend. I ran early and then met Deirdre, Jan and Debbie for our run/walk interval run while the others walked. It was painless which made me happy.
After the run, I couldn’t join everyone for brunch. I had to rush home. Since we were busy on Sunday, the hubby and I decided to go boating on Lake George today. And the weather couldn’t have been better.
lots of sun, water views, reading and relaxing
Sunday – Today we were scheduled to celebrate my MIL’s birthday. It was take-out at her house in the afternoon.
with her grandsons (the 2 on the left are my stepsons)
That made me happy since it meant that I had time to hike to another fire tower. I convinced a friend to accompany me hoping that she would enjoy it. I choose the Dickinson Hill Fire Tower since it was the closest and I didn’t have much time. Also it was reported to be less than a 3 mile out and back hike.
we accidentally parked at the end and climbed the tower first – super views and then we walked the trail
So glad I did this. And I think Molly enjoyed it too. I see more fire towers in my future.
I encourage you to do the same. Grab the graphic, drop your link on the host blogs and play along! Please be sure to always comment on the HOST’s blogs, as well as visit and comment on as many other blogs as you can.
Happy Running! How is your running going? Any “real” races yet? How are you embracing Fall? Please share.
It’s that time again. Time to get things off my chest with Marcia’s Runfessions at Marcia’s Healthy Slice…
I cannot believe that it is Fall. Where did the summer go??
1. I runfess…
I signed up for a series of 8 fall virtual 5k races. I don’t normally wear a watch but you have to post your times in order for it to count.
Instead of my Garmin, I used my Apple watch.
The problem is that I am so out of shape, that I stop and catch my breath every 30-45 sec (no exaggeration).
A bigger problem is that my watch may be on auto-pause. (actually sometimes it stops when I stop and then sometimes it does not. I never manually pause it.)
You get my drift?
2. I runfess…
I also signed up for another virtual 5k and 10k.
And I actually won my age group in each.
sign of the times…no shirt but a mask instead
At least this time, the faster runners did not run the race so I don’t feel as guilty about my awards.
3.I runfess…
I intended to run last Saturday but three of my friends had decided to walk instead of run. I gladly joined them
Who am I? Choosing to walk rather than run??
at least it was 6 miles so I could earn brunch from Leah’s
4. I runfess…
I am very comfortable running intervals at 13-14 min pace.
30:30 intervals but so enjoyable to run slow and with friends
Though I know that if I raced, this would make me very unhappy. But it doesn’t bother me enough to run alone and try to regain some of of former speed.
5.I runfess…
I’m an amateur biker… so amateur I’m not even sure that I use the gears correctly and….. I don’t have a helmet (I know, I know, I will get one soon!!)
first bike road trip – 7 flat miles
Don’t worry. You won’t ever see me and Big Red in a duathlon.
It’s Friday so I’m linking up with Fairytales and Fitness for the Friday Five linkup! Join in! Don’t forget to link back to your hostess and visit some other bloggers.
Happy Running! Anything to runfess this month? So glad to get mine out in the open? Can you identify with any of them? Please share.
It’s always something. I felt fine after my 13 mile run on Saturday. I did some gardening and then woke up Sunday with pain and stiffness in my lower back on the right side. (I should mention is that I’ve had this exact pain in the past starting years ago after pulling up a boat anchor.)
So I went for two hikes. No pain when walking. Still stiff and painful when I bent over or got up from a seated position.
I woke up Monday morning even more stiff so I googled my symptoms (doesn’t everyone?)
Google Diagnosis: Lower Back Strain: Bending over increases the strain on a person’s back, which can result in pain. Lower back strain is a common cause of back pain when bending over. The position can put significant pressure on the lower back, causing the muscles and ligaments to stretch excessively. A strain in the area can also cause inflammation, which can lead to muscle spasms. Recommended Treatments: Resting the back for 1–3 days can help reduce muscle pain, as can taking nonsteroidal anti-inflammatory drugs (NSAIDs). Some over-the-counter (OTC) options include ibuprofen and naproxen. Massage, applying ice and heat, and using electrical muscle stimulation therapies may also help. Physical therapy exercises can strengthen the back and help prevent further injuries My Treatments: Taking Naproxen (have some from a previous injury), applying ice and spending time in my hot tub, using my trigger gun, walking, running and hiking only if not painful. No virtual races this week!! May even trying some exercises. Oh and I made an appointment with my chiropractor to see if she could work some magic.
❤ ❤ – perfect temps to soak…haven’t used it all summer and just cleaned and re-heated it…must have known something lol
So I have fully embraced Fall for its flowers
love this color asters
and food
haven’t visited the orchards yet to get the real thing…
Why do I say that I don’t like Virtual Races and then sign up for another??
Because I wanted to support the Lake George Conservancy…they maintain all 14 trails in the Lake George area. I have never done this trail because it is difficult and I would not sign up for a trail race. Now that’s it’s virtual, I could run its 4.5 miles anywhere.
Oct 2-5, 2020 – oops that’s when I’ll be NH – I guess I’ll either run it there or before I leave.
Last Week –
Monday – Sat in the hot tub instead of walking before work . Unfortunately, sitting all day is the worst thing for a sore back. I went for a short walk at lunch just to stretch.
walking felt great… and still finding new flowers blooming
I met a running friend after work at the Corning Bike path. We just walked (although I was tempted to run).
6 miles followed by grocery shopping
Tuesday – I started the day again with a soak in the hot tub instead of a chilly walk … almost frosty out there.
I did a short walk during lunch.
parts of my water line need trimming
Since I hadn’t run since Saturday, I decided to drive to UAlbany and run a few miles.
I did feel discomfort in my back… so I walked often
After my run, I started my weekly STEM volunteering assignment. I have done this in the past but this year, it will just be walking instead of training for a 5k. (The goal of STEM is: EMPOWERING DOMESTIC ABUSE SURVIVORS THROUGH THE SPORT OF RUNNING… hopefully, it will be back to running in the spring.) This group was made up of young women in a substance abuse treatment facility – they refused to wear masks, were texting and swearing…. I may not go back next week 😦
Wednesday – As I mentioned above, I made an appointment with my chiropractor. I had started seeing her when I had a calf injury and she performed ART and completely cured me. After that, I planned to see her for monthly tune-ups. I think the last time was last November after my marathon… and then came the foot pain and the pandemic.
Her diagnosis was that my body was TOTALLY out of alignment and that I have tight hip flexors due to sitting all day. The pain in my lower back on the right is most likely caused by an inflamed SI joint. She worked on me for quite a while and gave me stretches to do before and after running.
before
after
I go back next Wed to see if there’s any improvement. Fingers crossed that she can work her magic and make me pain-free.
I celebrated commiserated with Starbucks and free pastry in my hot tub.
my first Pumpkin Spice Latte of the season – yum!
For our weekly Sole Sisters after work trail walk today, I suggested another new place (that I previewed last Sunday.) I walked it cautiously due to my painful SI joint. My back felt felt good…so happy that I went.
after we walked in the Conmunity Gardens, we crossed the road and continued into Tawasentha Park – the lack of blue skies today was due to the smoke from the fires
Thursday – woke up to news that a restaurant in front our our marina burned to the ground overnight. Very sad and very scary for us boaters.
No time for a morning walk bur I get one in at lunch…
signs of Fall in the ‘hood
And then after work, I had planned on a run but decided to rest the back …
and go for a peaceful hike.
the trails at the Pine Hollow Arboretum always make me feel better
Afterward, I drove to meet my BFF for an outdoor mall walk to catch up and chat. Pain is minimal when I walk and the longer I walk, the better I feel (but it may only be mental lol).
Friday – Rest Day Friday. I’ve been getting lazy with my pre-work walk but still try to squeeze one during lunch.
And of course, ended my day with my weekly walk on the rail trail with former co-workers.
introduced my friends to the water line trail… followed by a parking lot picnic
Saturday – LONG RUN DAY. Today we were back on the Zim Smith Trail with brunch at Leah’s. With no real races on my schedule until maybe February, I just try to connect with friends, run some miles and eat good food. Due to my back pain, it wouldn’t have been smart to run 13 miles again. In fact, I probably should have skipped it totally. But I did not. I decided to run/walk and see how I felt. It ended up only being a 6 mile walk but I was so glad to have the company of three friends who walked as well and of the others afterward (and Leah’s quiche).
a beautiful blue skies day. started out pretty chilly but warmed up nicely
After errands and housework, still feeling energetic on this beautiful fall day so I went for a hike. I bumped into my chiropractor there and she wanted to know how my back felt running. She was surprised that I was NOT running. (She know me lol)
so lucky to live close to Five Rivers Environmental Center
Then I went to see where my former co-worker (whom I walk with on Fridays) is moving.
it has access to one of my favorite nature preserves – Phillipin Kill
Sunday – Since I had not run on Saturday, I met a friend in the morning on the rail trail to test out my back and see how it felt to run. There was no pressure since I already completed my 13 mile run last week and if it hurt too much, I could cut it short and walk again. Not 100% but seems like I am on the mend.
patience is the word that I am pointing too. It seems that taking time off this week and just walking instead of running helped. not the 12 miles that were on my plan but happy with the relatively pain-free miles.
Normally today would be a day to go boating with the hubby. But the temps are getting fall-like and I have to accept that our swimming days are over. Still, the lake is beautiful in the fall and I hope to continue our boating until the middle of October.
Instead of boating, I took Big Red on its first road trip. I drove to Zim Smith (where I walked on Saturday) and rode 7 (slow) miles.
Both my legs and the bike need a tune-up, I think. But it was pretty enjoyable.
On my way home, I stopped at a new trail, Ushers Road State Forest. It’s actually connected at some point to Zim Smith but I drove to its entrance.
very pretty and will be even more so when the leaves change color
This Coming Week –
Monday – rest day, bike, hike
Tuesday – run, STEM walk
Wednesday – rest day, chiro appt, trail walk at Vosburgh Trails
I encourage you to do the same. Grab the graphic, drop your link on the host blogs and play along! Please be sure to always comment on the HOST’s blogs, as well as visit and comment on as many other blogs as you can.
Happy Running! How is your running going? Any “real” races yet? How are you embracing Fall? Anyone ever suffer from SI pain? Please share.
It’s Friday so I’m linking up with Fairytales and Fitness for the Friday Five linkup! Join in! Don’t forget to link back to your hostess and visit some other bloggers.
It’s almost Fall 2020 and time for a What Am I LovingNow post so that’s my topic this week.
Some things are probably the same as previous Falls but one big thing that has changed… NO FALL RACES!!
2018:
RnR Montreal Half
Govenors Is 5k
Poland Springs 10k
and no BIG RACE to train for 😦
2019:
1. Cooler Temps
Of course even I, who love sunshine and flowers, appreciate that it is easier to run when it is cooler.
a run too cool for a skirt and tank…
2. My Deep Tissue Massage Gun (cheap version of the Theragun)
It’s advertised to “rejuvenate sore muscles and aching joints, greatly reduce your recovery time after sports and improve your health condition. It has 11 Speeds and 6 Heads to be used on “different muscle groups and provides targeted treatment for fast recovery.”
I’ve used it on my calves and my lower back. My hubby has used it for his tennis elbow. Thumbs up so far.
3. A New Starbucks Flavor
it’s Medium-roasted coffee with:
Turmeric
Ginger
Black Pepper
Cinnamon
I like it. The Turmeric taste is not as strong as you think. And Turmeric (anti-inflammatory qualities, and antioxidant qualities) is healthy, right? .
4. Our Weekly Trail Walks
Our local running club (ARE) in non-pandemic times organized runs on different local trails every week.
As a substitute, my running friends (the Sole Sisters) and I decided instead to walk on a different trail each week. These will continue as long as it stays light long enough. Then we may have to switch to the weekend.
3.5 miles on Vosburgh Trails
5. My Long Run Saturdays
I love ALL my running friends and they have gotten me through all my long runs. I used to find these a struggle but I haven’t run fewer than 10 miles since last August. It’s my favorite run of the week and one I never miss. Who knew this 5k runner would prefer the longer distance?
last year’s pic but the same partners in crime plus Debbie
But even better than the long runs, are the conversations had over brunch afterward. We are still able to do take-out and sit outdoors … apart. Not sure what will happen when the weather gets cold.
the good ole days – pre-pandemic
6.(because I can’t stick with 5). Hiking the Mountains
I’ve been hiking all summer and wish I had more time…
Vroman’s Nose
Moxham Mt.
Mt Severance
Cat Mountain
but I can’t wait until the leaves change color. It will be even more awesome.
view from Prospect Mt.
Happy Running! What are you loving right now? Please share.
Since it’s Tuesday, I’m joining the link-up organized by Zenaida and Kim (Kooky Runner)
The Topic for today is: What speed work do you incorporate in your running?
I was never one to do any speed drills. I used to run 5k races to get faster.
Well, that was then and this is now…
But we all have heard this before – You have to run FAST in order to get FAST.
So here are a few things that you can still do (without any short races) to get faster:
RUN VIRTUAL 5K RACES
Sign up and race them. These are not the same as a “real” races but you can use them as speed drills.
RUN INTERVALS ON THE TRACK
Find a high school track and use it to do 400m or 800 repeats. It’s much easier on a track than on the road.
DO STRIDES AT THE END OF A RUN
So when you are almost done with your run, just run as fast as you can. Repeat this several times.
Honestly, when I am done, I am done. My number of strides is usually just one LOL
ADD SOME FARTLEKS DURING YOUR RUN
During your run, just slow down and pick up the pace for intervals of various lengths depending on how you feel. So it is pretty unstructured in that no pace or distance is prescribed.
I as many others probably do is just run fast to the next mailbox or post, then slow down. Repeat.
This is one of my most frequently used speed drills (though I may not intentionally use them for speed.)
TRY TEMPO RUNS
These generally include an easy warmup, then about 20 minutes at 80 to 90 percent effort, followed by a cool-down. But it can be longer than 20 minutes too.
Tempo runs can often be easier on a treadmill.
DO SOME HILL REPEATS
Find a hill that takes between 30 seconds and five minutes to climb at 85-90 per cent effort, and run up it. Then jog back down to recover. It’s a great alternative to track intervals.
