Not all my vacations are race-cations.  I do go on a vacation where there is no race and my family or friends are not runners.

The photos below were taken during a vacation with my tennis friends where I ran almost everyday.

Here’s FIVE Tips to use if you are hoping to run during a vacation:

1.Be prepared.  

Bring clothes for all weather conditions.

Some winter vacations may have 80 degree temps and but many could have freezing temps!!

Fla in Feb.

and Feb in Fla!!

2.Schedule your runs.

If you leave it to chance, it won’t happen.

I often have to run in my tennis clothes

and then play tennis in my running shoes!

3.Be flexible.

Sometimes other persons’ needs or desires will come before your running.

I definitely have to be more flexible when traveling with my hubby. (Maybe that’s why we don’t travel together often lol).

4.Find a scenic route.

Pretty views make all the difference.

Sunrises are my particular favorite.

5.Lower your expectations.

Distance & speed goals will probably not happen.

Just RUN for FUN.

Can anyone guess where I am here?

Bonus Tip. (Thanks to Erica for reminding me about this) If you are not familiar with the area, sign up for a Running Tour

It’s the best way to see the city and get your running done at the same time.

during a running tour of Central Park (NYC)

or ask for recommendations (from the hotel concierge or local running store) for a safe route to run.

running in a park on the outskirts of Paris

Happy Running! Do you run when you go on vacation? Any tips to add? Please share.

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It’s been over a year and some races are being scheduled again.

If you have participated in any, you know that they are not the same as before the pandemic.

Here are FIVE ways racing has changed:

1.Course Changes – No Point to Point Routes.

So most courses are now loops or maybe several loops due to eliminating shuttles to the start from the finish or vice versa.

As result, the course may not not be as scenic as before or even monotonous.

2. Little Crowd Support

People congregating is discouraged so as result you won’t see many people cheering along a race route.

3. Mask Mandates

All the races that I have run have required that masks be worn at the start, finish and at any time where runners are less than 6 feet from each other.

4. Lack of Post-Race Food and Water Stops

Some races ask that you carry your own water.  Some races have even eliminated post-race food totally.

I have gotten bag or box lunches at some local races

5. Limited Capacity, Staggered Starts and Minimal Post-race Gathering

Races have limited the numbers of runners that can register for the race.  The race starts are organized so that groups of runners start separately and standing 6 feet from the runner in front, behind and next to one another.  And after the race, there are usually no indoor facilities or tables to sit together.

Obviously having races with the above limitations is better than having NO races.

Hopefully at some point, races will gradually become more “normal.”

the good old days

Happy Running! Have you run races during the Pandemic? Did you find any of the above or other limitations?  Which ones bothered you the most? Please share.

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When Peleton offered a FREE two month trial, I jumped on it.  Of course, then I had to buy a stationary bike.

I bought it used on FB MarketPlace

I chose not to continue once my trial membership ended. But I still continued to use my bike on days when I do not run – so about three times a week.

and I also set up a TV so I can watch Netflix or listen to Sirius music.

Here’s FIVE reasons why:

1.To nurse injuries and to prevent future ones. 

Even if you are not injured, indoor cycling is a low-impact workout, allowing your body time to recover from hours of pounding on the pavement or on the treadmill.

You can also use the bike as a warm up or cool down before and/or after a hard run.

2. To increase overall endurance.

Because it is low impact, you can spend more time on your bike than you would running on the road. This will boost overall endurance without hurting your muscles or joints.

And you can easily change the resistance and the incline (without having to search out a hill) to intensify your workout.

3. To Build Up Other Leg Muscles.

As a runner, you might think that you already have strong hamstrings, hip flexors, and calves. Those are the muscles that runners use. But during indoor cycling, you’ll build additional quad and gluteal strength. I was surprised when I started using my bike, how tired my legs were. Then I realized that I was using new muscles for the first time.

Hopefully these biking workouts will make me a stronger runner.

4. It’s Private so you can wear as little as you want.

Yup, I’m not a heavy sweater but on the bike, I seem to sweat more.

You will never see me out running in just a sports bra but in my bedroom, alone on the bike.  YES!  Yes! So liberating!

5. To connect with virtual friends.

Every Saturday morning at 9:30 am EST, a group of runners get on their bikes and pedal and chat for 40 minutes. We even have runners from England and the Netherlands that join in.

I so enjoy our ZOOM blogger rides

Happy Running! Do you ride a indoor bike? Do you connect virtually with friends when you bike?  Do you just wear a sports bra when you ride? Any other benefits besides the ones I’ve listed? Please share.

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Many of you most likely have not gotten both your vaccine(s) yet.  But I hope at some point, you all do.

My advice is only based on personal experience. I AM NOT A DOCTOR nor do I have any medical background.

So that’s my topic for today: Five Things to Do After You Get Your COVID Vaccine

1.Exercise your Arm.

Soreness at the injection site is the most common side effect of the vaccine.  (BTW: I did think that my arm was more sore after the Shingles Vaccine.)

I found that when I exercised my left arm by lifting a weight throughout the day, the pain disappeared. It worked for me.  Just try it.

I have also heard, for the same reason, to get the shot in your dominant arm.

2. Hydrate.

You may feel feverish or have a headache.  I am someone who rarely drinks water.  I made sure that I drank a lot of water.  I think it helped. I felt fine.

3.  Move.

It is common to feel tired, achy or under the weather.  You may be tempted to stay in bed and just rest.  But you should not.  I don’t mean run 10 miles but go for a walk, take a bike ride, or go for an easy run.  I did force myself to go for a walk. I felt much better after the walk than before. I then went for a slow run the next day.

I even ran a half marathon a few days after my 2nd shot.

4.  Think Positively.

Mind over matter, right?  Don’t worry or stress about the side effects. The side effects (that I have mentioned) are usually mild and subside after a few days. They show that the vaccine is working, because the vaccine stimulates the immune system as the body forms antibodies against the virus.

No matter how awful you may feel, it’s better than getting COVID or worse giving it to someone else.

5. If your side effects are severe or last more than a few days, contact your doctor.

Extreme side effects are supposedly rare but everyone reacts differently.  Do not take ibuprofen or acetaminophen, unless advised by your doctor.

Happy Running! Have you had the vaccine? If you did, did you have a reaction? Would you have done anything differently? Any other advice. Please share.

I would have gotten the vaccine in my dominant arm. I would have worried less before the vaccine about a reaction (or at least talked about it less lol).

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I used to play tennis almost everyday.

Now it’s just my hubby who plays. IOW, we have lots of tennis balls. lol

I am also an advocate on not spending all the $$ on all the gadgets. (I don’t even own a foam roller.)

So that’s my topic for today: Five Running-Related Uses for a Tennis Ball

Disclaimer: I have not taken any myofascial release therapy courses nor do I have any medical background. My knowledge comes from tips from my PT, from my chiropractor and from websites and blogs.

1.To Relieve Tightness in Your Fascia

I don’t have PF but I do suffer from a multitude of foot issues.

All you need to do is place the tennis ball on the ground and step on top of it. Roll it along the length of the bottom of your foot. Apply as much weight as you can on any tight spots.

2. To Stretch Out Calf Muscles

Mine get tight because I sit at a desk all day long and I just have tight calf muscles (in my right leg.)

Place the tennis ball on some books and then put one calf on top of the ball. Start with the ball at the bottom part of the meat of your calf. You can cross the other leg on top to help apply more pressure if you need it. Then rock slightly side-to-side a couple of times and then move the ball to another spot on your calf, working over the entire meaty part of the muscle right up to below the back of your knee.

3.  To Dig Out Those Peroneals

The Peroneals are the muscles down the outside of your lower legs. Place a tennis ball on the ground in front of you and then bend your knee and place the side of your lower leg on top of the tennis ball. Start with the ball below and outside your knee. Press down on your lower leg with your hand to apply more pressure so that the tennis ball digs in. Then move your leg so that you make small circles on top of the ball. Work your way down the length of the side of your lower leg.

4.  To Loosen Your Hamstrings

To do this, you need to sit on the tennis ball while sitting on a chair.  Take the tennis ball and place it at the top of your hamstring right under the bottom of your butt and then rock side to side on the tennis ball and roll it from your inner thigh out toward the outside of your leg. Work your way down your hamstring toward your knee.

5. To Release Muscles Along the Spine and Lower Back

This is a big problem area for me. I think again it is caused by sitting too much (job-related)

The best tool to roll out your back is the peanut, which can easily be made by using some duck tape and two tennis balls (or put two tennis balls in a sock and tie the end as I did above.)

You need to lay on the ground with the peanut starting above your glutes. (One ball should be on each side of your spine.) Tuck your knees into your chest and then relax your feet back down to the ground. Touch your feet back down and crunch your lower body again, bringing your knees into your chest. Hold and release. Repeat that lower body knee tuck a few times then move the balls up higher, making your way all the way up your back along your spine.

Happy Running! Do you use any of these techniques? Any others to share?  Any free tools to suggest? Please share.

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When in January, Peloton offered a FREE two month trial, I jumped on it.  I used it almost every time I did a short run and every time I rode my stationary bike.  I tried almost all of the instructors.  However, I never got around to trying it for strength training, walking or yoga.

I enjoyed the playlists. I enjoyed the instructors’ energy. I enjoyed the variety of both. And it seemed that all the “cool runners” were using Peloton. LOL. FOMO

But I chose not to continue once my trial was over.

Here’s FIVE reasons why:

1.Length of Running Classes (& Data)

The classes seemed to run either 30 minutes or 45 minutes.  I usually run 3 miles during the week or 10 miles on the weekend. It’s annoying to start the class after I start running or it finishes before I’m done. Then I have to take more than one class. Also I don’t have unlimited data so I have download the class when I have Wi-Fi, start the class on my iPhone and then turn off the data when I’m running outside. (I don’t have a treadmill or access to gym to run inside.)

2. Music Interrupted by Chatter

I love the Broadway tunes and the Artist Series and listening to many of my favorite artists.

I know that the instructors are trying to motivate you.  But if I choose a particular music, I actually want to listen to the music.

3. I Don’t Own a Treadmill

Most of the running classes are designed for the treadmill.  I always run outside.  So when I run, I have to ignore the cues for increasing elevation and speed. There are a few just audio running classes, but not as many.

4. Many Free Options for Strength Training and Yoga classes

If I ever decide to go back to yoga and/or do some strength training, there are zillions of free online classes and/or YouTube videos for both. Thanks Marcia and others for posting them.

Samara, my favorite instructor

5. Cost

The Peloton membership is NOT expensive but I feel that this money could be better spent. I had the $$ at the time since I was not socializing or racing or doing much of anything.  But I hope that changes in the future.

6. Missing my Podcasts

and lastly, I used to listen to Podcasts when I ran.  Once I signed up for Peloton, I rarely had time to listen to them. I am missing Sarah, Nicole, Ali, and my other virtual podcasting friends.

Happy Running! Do you use Peloton? Why do you like it? If not, why not? Please share.

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