March 11, 2022 by Darlene

FFF: Do Those Long Runs

Ok, so you may not be signing up for BIG races yet. Or maybe you are not running any races..

Time to slow down, right? Run fewer miles. Take it easy.

Yes, if you are injured.

But, NO, not necessarily.

(Many runners may define a long run differently. For this post, I am defining it as at least 8 miles.)

Here’s why it’s good to run LONG on the weekend:

1.Builds resiliency and mental toughness.

The Long Run is the most specific mental preparation you’ll get before a race. Psychological fatigue is real!

It builds your confidence.

And as they say “It’s all about that base.” With long runs of at least 8 miles, you do not have to start over when you start training for a long race. You can quickly be prepared for that half marathon.

2. Improves mechanics.

In other words, your running form becomes more efficient in a Long Run. Muscles learn through practice and your stride will improve through consistent long runs.

You have time to work on your cadence, breathing, etc.

3. Increases the efficiency of fuel use.

The Long Run teaches the body to use a higher percentage of fat as fuel rather than stored glycogen, while also teaching the body to store more glycogen.

It also gives you the opportunity to experiment with different types of fuel and when your body needs to fuel.

4. Builds stronger muscles.

Running for prolonged periods increases the strength of the leg muscles and connective tissues, but also those of the respiratory system (including the diaphragm and core region).

This is especially important for those of us who use running as our primary form of strength training.

5. Makes you faster!

Yes, with more endurance you’ll be able to hold a certain pace for a longer period of time. But after a certain level of fatigue, slow-twitch muscles get tired so the body recruits fast-twitch muscle fibers to help out.

The end result? You actually improve speed by running easy for a very long time!

It took me awhile to realize how running longer actually helped increase my pace for those 5ks races.

Happy Running! Have you been doing your weekend long runs? Why or why not? How long are your weekend runs? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other blog

February 25, 2022 by Darlene

FFF: Runfessions for Feb. ’22

It’s that time again. Time to get things off my chest with Marcia’s Runfessions at Marcia’s Healthy Slice…

It’s no surprise that my runfessions should be called RACEfessions.

1. I runfess…

It’s only February but I think I am already ignoring my word for the year.

Remember how I choose the word INTENTIONAL?

I have about 30 races on my Races list…and I am been impulsively signing up…

I guess I can say that I am INTENTIONALLY signing up for a lot of races lol

2. I runfess…

As I have mentioned in a previous post, once my NYC half marathon (Frozen Penguin) got cancelled, I was forced to sign up for another this coming weekend (or lose $80).

So I am racing another hilly two loops around Central Park but my only goal is to enjoy my time in NYC. Cari is also running the same race.

Hopefully I’ll be adding some fun shenanigans such as a visit to Governor’s Island (to see some ice sculptures).

Governors Island Winter Ice Sculpture Show: Proposal Deadline - Go Green Brooklyn

3. I runfess…

There are so many cities and so many races, but NYC keeps pulling me in.

Shape Half ’17

You know where this is going. I signed up for another Central Park race in April.

NOT a 2 loop hilly half marathon!! Just one hilly loop – a new 5.8 mile race.

May be an image of text that says 'SHAPE +Health Womenshalf 13.1M 5.8M NYTRR NEW YORK ROAD RUNNERS'

Maybe even the cherry blossoms will bloom early this year…

Cherry Blossom Trees in Central Park

5. I runfess…

Every May even though I no longer play tennis, I go to Naples, FL to play tennis for 8 days.

I have in the past run a 5k but in recent years I have not been able (due to scheduling or COVID).

This is was in 2019. Rebecca died unexpectedly last year (so I will thinking of her whenever I run this race 😦 )

You’ll be happy to know, that I will be running a 5k race while I’m there this year.

May 15, 2022

Happy Running! Anything to runfess this month? Do you try to find races when you go on vacation? Have you been signing up for races in 2022? Do you like running in NYC? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other blog

February 18, 2022 by Darlene

FFF: Things I’m Looking for in a Coach

maybe Judith pictured here…?

I have never had a coach nor am I sure that I will ever hire one.

But if I did, here’s what would be important for ME:

1. Experience

I know a certified coach has to start somewhere but I would prefer not to be her his/her first client.

They need to have coached before and maybe even have coached someone else with needs similar to mine or who was training for the same distance.

Also he/she needs to be experienced as a runner and one who is faster than I am (No offense…)

2.Cost

I’m not a professional nor do I have unlimited funds to spend on running. So the cost would have to reasonable and paid monthly.

3. Accessibility

In-person would be ideal but at least through email, text and social networking. I would expect prompt and thoughtful responses to my questions.

4. Flexibility

I would want to be given a training plan but not one that I could not adapt to my changing needs or life schedule.

5. Presence at my goal race

Obviously this may not be possible. But it would be incredibility supportive and helpful.

Patrick was my coach at past Freihofer & Turkey Trot Challenge groups. I saw him recently when I was volunteering as he was running in the marathoner that he coached

Remember that every runner is different. My needs or preferences may not be the same as yours.

Many of you who are reading this post may be certified running coaches. Many of the bloggers that I know are also certified coaches and based on what I have read, they would be great coaches… so maybe someday we will work together???

And if any of my readers are looking to hire a coach. here are some helpful links:

Happy Running! Do you have a coach or have you ever had one? What was important when choosing him/her? Please share.

Welcome to Fit Friday Five! Please join the hosts Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida

and add your link below:

February 11, 2022 by Darlene

FFF: Drink Your Coffee!

This post is for all you coffee drinkers (or future coffee drinkers).

Here are 5 ways that coffee (that is with caffeine) can enhance your running performance:

Moderate intake of coffee lowers perceived exertion. That means that your workouts may feel easier. So you may be able to maintain your desired running pace longer.
Coffee increases your blood levels of free fatty acids. That makes them available for fuel while preserving your glycogen stores. In other words, you may be able to run longer distances.
Coffee can also help preserve glycogen stores when consumed after exertion. So you should try drinking some after a run, as well.
Coffee stimulates the central nervous system, leading to increased alertness and lower perception of fatigue. A no-brainer on how this could help your running.
Coffee stimulates peristalsis (or a bowel movement). So definitely try drinking some coffee before a race. LOL

Yes, I have tried caffeinated teas and they just didn’t have the same effect for me.

Of course, every runner is different. You may not need caffeine at all.

And my after race preference is actually chocolate milk not coffee.

Happy Running! Do you drink coffee? Any other benefits of coffee that I have missed? Please share.

Welcome to Fit Friday Five! Please join the hosts Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida

and add your link below:

February 4, 2022 by Darlene

FFF: Ultimate Coffee Date for Feb. ’22

It’s that time of the month…

Gift For Running Women and Runner Girls - 13.1 Half Marathon Run Word Cloud Typography - 11oz Ceramic Unique Coffee Mug Tea Cup, Black - Inspirational and Motivational Present

time to join up with Coco & Deborah
for their ultimate coffee date.

1. Over coffee…

I’d tell you that I just ran a half marathon but crazy me signed up for two more this month!

Publix Florida Marathon & 1/2 Marathon - Melbourne, Florida - 2/13/2022 - My BEST Runs - Worlds Best Road Races

Feb. 27, 2022

2.Over coffee…

I’d tell you that you can never have too many pairs of running shoes especially if someone sells them cheaply. (I do add my own insoles!!)

Topos for $49 (new=$130) and they’re purple!

$40… had to buy them

3.Over coffee…

I’d tell you that my running group has been shrinking. Between those who winter in Florida, those who are sick and those who are injured, I have struggled to find company to do my long runs on the weekends. But fortunately I have only had to run ONE long run solo (due to 2 last minute cancellations).

I miss my tribe!

4.Over coffee…

I’d tell you that I giddy about leaving this cold weather and heading to Florida in less than a week. I know it may not be very warm but it won’t be icy and the temps should be above freezing.

beach time?

5.Over coffee…

I’d tell you that related the above vacation, I have quite a few friends to visit and activities with them, believe it or not, will NOT involve running.

with a tennis friend, college roommate and former co-worker

Don’t worry, there will be:

- a sunrise run or two
- a half marathon
- a meet-up with a running blogger (guess who?)

Happy Running! What’s new with you? Have you signed up for any winter long races? Do you ever buy used clothing/shoes? Any trips planned to escape the cold? Do you always try to get in your running when you visit friends? Have you met other bloggers in person? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

January 28, 2022 by Darlene

FFF: First Runfessions of 2022

It’s that time again. Time to get things off my chest with Marcia’s Runfessions at Marcia’s Healthy Slice…

And the first one for this year!!

1. I runfess…

Even when the temps dipped below zero, I never regretted not having a treadmill. For some reason, being outdoors just made me feel healthier (with improved immunity). Mind over matter? (Luckily I was always able to find a dry/safe route to run.)

2. I runfess…

After all these years of winter running, I may have figured how to stay warm yet be comfortable. I used to wear a jacket (and I have several). But now I just don two shirts and a vest. If it is really cold (under 20), I’ll add my DIY arm sleeves and a buff (in addition to tights, beanie and gloves/mittens).

easier to move your arms without a jacket… who knew?

3. I runfess…

I need to match my running outfit items even when it is cold. So I graciously accepted a free beanie because it was pink.

Thanks Deborah!

4. I runfess…

I am a loyal Skirt Sports ambassador but I bought my first Athleta item – tights. (Don’t report me!)

so comfy that yup, I bought another pair (both on sale!)

5. I runfess…

During my race weekend in NYC, I spent more time worrying about/planning COVID-safe activities than the race itself.

outdoor eating when the temps are in the 20s…. at least there was a heater

I can’t wait to get back to normal relaxing NYC activities.

Happy Running! Anything to runfess this month?

Have you been braving the cold and running outdoors? Do you tend to over or underdess? What is your favorite brand of tights? Any race-cations planned? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other blogs.

January 21, 2022 by Darlene

FFF: Super Hero Muffins

I’m sure I’m late to the Super Hero muffin bandwagon.

If you haven’t heard about them, most of these muffin recipes come from Shalane Flanagan and Elyse Kopecky’s cookbooks and many runners (especially Ali on the Run) have raved about them.

Did you know that they were originally created by elite athlete coach Jerry Schumacher (Shalane’s trainer) to tame his sweet tooth without adding processed bars? (I did not!)

I don’t bake at all these days but I decided I had to try them for myself.

Here’s what I discovered:

1.They are tasty.

I admit that I have a big sweet tooth. And I really liked them.

2. They are healthy.

They’re packed full of veggies and sweetened with maple syrup or honey instead of refined sugar. In addition, almond meal/flour and whole grain oats replace nutrient-stripped white flour.

They are Shalane’s go-to muffins. Need I say more? Maybe they will make me run faster!

the original ones

3. They are easy to make.

I’m not a baker. In fact I rarely bake since the kids are grown and have left home. But like anything that’s worth doing, they do take time.

blueberry yogurt

4. There are many varieties (and they use similar ingredients.)

Honestly, the first time I made them, I had to buy most of the ingredients. After that, I just had to make minor purchases.

5. You can customize to your own tastes and needs.

Instead of almond meal in the recipe above, I used wheat flour and added 2 tbsp of butter (as suggested).
To keep the muffins dairy-free, you can use coconut oil instead of butter.
To go nut-free, you can use roasted pumpkin seeds or sunflower seeds instead of nuts.
You can substitute maple syrup for pure honey as the sweetener.
To remain gluten-free muffins, you should use gluten-free almond meal and rolled oats.
You can always add chocolate chips!

pumpkin spice (with chocolate chips)

If you don’t have any of the cookbooks above, here are some links so you can give them a try:

Happy Running! Do you bake often? Have you ever made these muffins? If so, which is your favorite? Please share.

Welcome to Fit Friday Five! Please join the hosts Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida

and add your link below:

And don’t forget to link back to your hostesses and visit some other blogs.

January 14, 2022 by Darlene

FFF: Say “No” to the Treadmill

I know that there many benefits to using a treadmill for your runs. You all know them so it’s not necessary to list them here.

I don’t even own one and I’ve run on one very very rarely (and since the Pandemic, not at all.)

And I have been able to train effectively through the winter and COVID.

But if you are wondering if due to winter weather conditions or COVID surges, you should either spend the money and buy a treadmill or join a gym and run masked on one, here are my FIVE + reasons NOT to run on a treadmill.

1.Lack of air resistance

When running on the treadmill, it is obvious that you are not running through the air. When running outdoors, the wind raises resistance. The quicker you run, the more you feel the air resistance over you. To me, running seems so much harder when there is wind. And we need to prepare for such conditions.

I struggled running into the wind during this race

2. Less front slope

Some studies have shown that runners run with less forward inclination of the body when they train on the treadmill. Leaning forward is essential as it maximizes the runner’s ability (and energy) to move forward. Of course, we want this when we race.

3. Unrealistic running surface

The treadmill surface is obviously uniformly level and soft. This offers a significant disadvantage. When running outdoors, the surface is mixed: stones, soft and hard surfaces, wet or dry points, and combinations of all these. Running on these varied surfaces is a challenge but it is an important aspect of training as these different surfaces have impact on the muscles, joints and affect balance. And it is rare that we race on a flat, straight (no curves), soft surface.

4.Lack of visual perception

When running outdoors, you move between trees, buildings, cars and other people. When you’re on the treadmill, you are not actually moving so you do not have all this visual experience that gives you the feeling of running. If you are lucky, you can look through a window or at a computer/TV screen. Not the same!!

5. Shorter length of stride

The limited physical size of the treadmill can give you the impression that either you will step off the treadmill or that you will fall. This usually leads to smaller and/or more perpendicular strides. I know that I run at a slower pace on the treadmill because when I up the speed, I feel like I will fall off. I can only comfortably sprint in a race or at the end of a training run outdoors.

6. Running on a limited space

You may feel claustrophobic when running on a treadmill because you are usually in a close and restrained space. There’s nothing like the feeling of the great outdoors (even when it is 90 degrees or 0 degrees).

7. Lack of confidence

Many runners who do their training runs on the treadmill do not feel properly trained for races (for many of the reasons I mentioned above.)

8. Boring and monotonous

Running “in the same spot” aka the “dreadmill” can be very boring and very monotonous. No matter what I try…podcasts, music, TV, Peloton. 3 miles feels like 13 miles!!

Related image

So there you have it. If you avoid the treadmill like I do, you now have reasons to justify your decision to run outdoors…no matter what (though I am NOT saying to be reckless. Skip those dicey ice days and wear yaktrax/spikes for running through the snow.)

-4 wind chill when we started and ice/snow-covered paths but we ran on the roads and chatted the whole time… It was a confidence booster for sure.

Happy Running!! Anyone else agree with me? Any other reasons to NOT run on a treadmill? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

December 31, 2021 by Darlene

FFF: Last Runfessions of 2021 – The Half Marathon Saga

It’s that time again. Time to get things off my chest with Marcia’s Runfessions at Marcia’s Healthy Slice…

And the last one for this year!!

1. Obviously the half marathon is my favorite distance. Hey, I’ve run 53. I toyed again with the goal of one half marathon each month. But it’s too difficult to find races in the summer months. I runfess… I could run virtual ones but I’m so over them!!

Nope it’s virtual…

2. I had previously mentioned that I had a choice between two NYC half marathons in January – Frozen Penguin (Jan 9) or Fred LeBow (Jan 23). Both races have the basically the same Central Park course. Although it was more expensive, the date worked better and so I chose Frozen Penguin. I runfess… I chose the wrong one!!

changed it to a 5k with no deferral or refund option

3. There was no deferral or refund for the Frozen Penguin but you were given the choice of running the 5k or another one of their half marathons – Queens Half in April or Central Park Half in February. I runfess… I half heartedly chose Central Park because I didn’t want to waste the $80 that I paid. But it’s only 2 weeks after the half marathon that I am running in Florida. Sigh!

Feb. 27, 2022

4. So with no half marathons scheduled for December and January, I’m losing my weekend long run mojo. I runfess… I even considered signing up for the Fred LeBow Half Marathon. I didn’t sign up (but I did book an hotel just in case).

Jan 23, 2022

** Update – I signed up for Fred LeBow!!!!!

5. When the NYC Half Marathon was cancelled in 2020, I had the choice of deferring or getting a refund. If you deferred, you would still have to pay to run it in 2021. I chose a refund and ran it virtually. $290 to run a half marathon!? Again it was cancelled but now the race will happen in March of 2022. It seemed that everyone chose the deferral option. I runfess… I got FOMO and did enter the lottery.

** Update – I was not selected in the 2022 Lottery!!!!

I runfess… that instead I signed up for half marathons in April (Helderberg to Hudson) and May (Steel Rail). And together ($45+$75), I spent less than for NYC ($130) with no hotel or travel expenses since both races are local.

…………………….April 16, 2022………………………..

Steel Rail Half Marathon – May 22, 2022 (in MA)

Happy Running! Anything to runfess this month? Any similar or crazy half marathon runfessions? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other blogs!!

December 24, 2021 by Darlene

FFF: Everyone Should Volunteer at Races More Often

I really appreciate volunteers. They are often responsible for the success of a race. They direct runners at all the turns, give out water and medals and do it in heat and frigid temps.

I know I should volunteer more often but I am selfish.

I want to race not watch others race.

One of my goals for 2022 is to volunteer at races more often.

Here’s why you should too:

1.To network and meet other runners.

I think my favorite place to volunteer may be at packet picket up. I did that for the Freihofer’s race and I met so many new people. Runners are the most friendly people!!

2. It’s fun and exciting.

At a local half marathon, I volunteered at the finish line. I got to watch the winners cross as well as several friends.

3. You can often get cool swag.

Maybe not the best reason to volunteer but it’s nice to get something useful for free.

a sweatshirt

4. You will feel appreciated.

I volunteered at this frigid marathon relay…. I was overwhelmed by the number of runners who passed me and thanked me.

WMarathon-023

5. Runners and race directors NEED you to have a successful race.

Volunteers are needed to as course marshals to direct runners and of course, to hand out water at water stops. They are also need volunteers for setup before the race, at packet pick-up, at the finish line. I could go on and on. There is a job for everyone and many of these jobs can be done at a time that is convenient for you.