blogging

by

TT: Worst Running Habits

My Topic is: What are you worst running habits? (It was 2024 TT for today. LOL)

I could go on and  on…

But here are a few that I do frequently:

  • Skipping Warm Ups.

I feel rushed and need to get the run done but I do know that I shouldn’t and that these exercises (dynamic ones) help my body prepare for the run and can reduce the risk of injury by warming up the muscles that I’ll use.

  • Neglecting Cool Downs.

Again, it’s a time crunch and friends are often waiting at brunch. But yes, I know that I shouldn’t and that the cool-down helps my body adjust after the session, reduces heart rate, and stretching my muscles could aid recovery over the next few days.

  • Ignoring Drills and Speed Workouts.

Yup, I’m guilty of only doing easy runs. Why? They are easy.  I don’t have to think. I just run. I do know that that speed drills are necessary if I want to improve my pace. Hill Repeats?  These could help me not to walk up every hill. LOL.

  • Taking Too Many Walk Breaks.

I’m a fan of run/walk intervals especially for long runs.  I also enjoy running with friends. As a result, my walk breaks may be too long or too often. I’m not getting injured (and that’s important) but in a race, I know that it’s hard to run longer when I am used to walking frequently (like every 90 sec.)

  • Practicing Inadequate Hydration.

I hate to carry water. I’m ok in the cold weather but I do know that it’s important to drink water when it’s warmer and hydration is important as it contributes to performance.  At least in races, I stop at every water stop.

  • Listening to Negative Self Talk.

I’m sure that I’m not alone here and it’s hard to avoid.

“Why is this run so hard?”
“Why are my paces so slow?”
“Should I even be racing?”

I need to remember that it’s privilege to be ABLE to run and that failure is better than not trying.

  • Not Following a Plan.

Having completed 70 half marathons and 3 full marathons, I feel confident that I can finish the race. I do download a plan but due to work and weather, I usually do not follow the weekday recommended distances. I do recognize that following a plan could provide me with a more successful racing experience.

  • Avoiding Strength Training.

Strength training is not as exciting as running and again because of time, I do not do it (until recently when I joined a gym and use the machines a few rimes a week.) I do know that cross or strength-related drill/activities play a significant role in a training plan and can positively impact training and prevent injuries.

  • Starting Out Too Fast in a Race.

Who doesn’t do this? I feel strong.  I forget that I now have a slower pace.  What happens? I have positive splits and I feel like dying by the last mile.

Happy Running! Can you identify with any of the above?  Can you add any? Please share.

 

 

 

 

 

by

Weekly Run Down for 1.26.25-2.2.25: Welcome Feburary?

This has been the coldest January that I can remember.

So the real challenge has been to run outdoors (and not freeze to death) but more importantly get those long training runs done.

And I succeeded ever so slowly but ran 10, 11, and I hoped that February would be an improvement.

Nope!!!!!!!

I could NOT will myself to finish my 12 miler!

Last Week –

  • Sunday – Even though I had done 11 miles the day before, I decided to race in the HMRRC Winter Series.

the sun made all the difference

Race is a very loose term… there are 3 distances and I chose the shortest – 3.5m. This race series is local, free and there great food after.  No brainer to go and walk if you can’t run.

So I carpooled with my friend Deb, chatted with many local running friends and slowly ran/walked the distance. The sun was shining but boy was it windy!!

I even won my age group despite my snail’s pace

In the evening, we finally went out to dinner to celebrate our anniversary,  My SIL joined us.

  • Monday –  I didn’t get up early enough to squeeze in a gym visit before work so I went after work and even met a friend after to walk around the track.

Although Monday is traditionally my run day, after almost 15 miles in two days, I though it best to rest.

  • Tuesday – Still WFH until Wednesday and I wanted to get my run done at lunch but it was so windy. So I waited until after work…

less windy but much colder than I expected…

  • Wednesday – I woke up to snow but decided to go to the gym anyway just in case I couldn’t run today…

more annoying snow…

During the rest of the morning, the temps went up to 40 degrees but it alternated between raining, snowing, sunny but always very windy.

should I listen?

I had to go set up this afternoon for my live teaching the next two days.

I stopped off on my way home to see if the Corning bike path was clear enough to get in a few miles.

And it was!

the wind had died down and it wasn’t cold… best day to run this week!

  • Thursday – No time for the gym or a run. Just work (and not WFH.)

one perk about not WFH

After work, our monthly dinner with the tennis ladies was scheduled.

good food and good conversation

Today was also the day that registration opened for the NYC Mini 10k (my bucket list race).  I took a lunch break with my laptop already set up and crossed my fingers that I would get in…

Almost 2 hours later (while my class was completing an online practice):

phew… got in and eventually all the races did sell out!!

  • Friday – Again no time for anything today fitness-wise. There was work (not WFH) and miserable weather… rain, sleet, snow. Even mah jongg got cancelled.
  • Saturday – Long Run and Brunch. 12  miles! My longest run!!

Same folks and same location as last week.  I was hoping that the weather would cooperate.

As I mentioned above, the weather did not cooperate.  It was COLD, blowing SNOW and the roads/paths were slippery.

Most of my friends (the walkers) bailed but the runners decided to change locations and run around UAlbany.

With the snow freezing our faces and our shoes getting soaked, Deb & I ran in the roads around the campus. Deb quit after one loop and so I ran solo for awhile and finally Sherry accompanied me for another loop.

After struggling through 9 miles, I threw in the towel and joined the others for brunch.

  • Sunday –  Most likely I will go to the gym, maybe a walk/hike… thinking of a movie too.

This Coming Week on the Run – 

  • Monday – DAY OFF – gym, run, lunch with an old friend
  • Tuesday – gym, hair appt
  • Wednesday – run, dinner with stepson
  • Thursday –  gym, run
  • Friday- mah jongg
  • Saturday – Long Run (and Brunch) – Taper 10!
  • Sunday – gym, Galentine’s Day Brunch

This Coming Week on the Blog – 

  • Tuesday – My Worst Running Habits
  • Friday –  Ultimate Coffee Date

Happy Running! Training for any big or small races this winter? How’s the weather? Please share.

 

 

 

 

 

I am linking up with Kim and Deborah for

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.

by

Runfessions for January 2025

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

The first one of 2025…

1.I runfess…

I hate this cold weather.  Not sure why it bothers me more this year or maybe it has just been cold AF.

2. I runfess…

Another NYRR race entry has been ignored.

The Brooklyn Half Marathon deadline has passed and I didn’t accept my entry.

As I mentioned previously, I want to run new races. Plus the big NYC races are sooo expensive.

3 and done!

3. I runfess…

Speaking of NYC, my work time there is done for awhile.  Only March 20-1 is on my schedule with no other scheduled dates. (Update: April 3-4 just got added.)

Yes, it was hard to train for races with so much time away from home, but I love running in NYC,

Broadway shows and meet-ups with Cari.

4. I runfess…

I do love my Topos and I have 3 new pairs…

A new style has arrived… do I try them???

Meet the stability shoe you’ve been waiting for. Aura effortlessly combines our signature fit with pronation support and max-cushioning, so you get the best of it all. 

5. I runfess…

The training runs are getting harder and my pace is getting slower but I don’t plan to quit running those half marathons…

Thanks to Jenny, I registered for the Fort Lauderdale one on Feb. 16.

our first run together in 2022

Happy Running! Anything to runfess this month? 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 The Running Teacher!

So Join in!

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

You are invited to the Inlinkz link party!

Click here to enter

by

My Word(s) for 2025

one little word // Crafty Ass Female.jpg

Well, it’s that time of year. Time to pick ONE WORD to focus on for the entire year. (If you’ve never heard about the My One Word approach, here is a summary:

Lose the long the list of changes you want to make this year and instead pick one word. This process forces clarity by taking all of your big plans for life change and narrowing them down into a single thing. Your one word focuses on your character and creates a vision for your future.)

Below is a list of the words, I’ve chosen so far:

So how did I find JOY in 2024?

  • Completed 5 Half Marathons and 15 other races including my Third Marathon
  • Became a Cat Mom to two tuxedos
  • Enjoyed time with family and friends.
  • Continued hiking on my Mondays off.
  • Traveled to Florida 3 times
  • Participated in our Sole Sister Race-Cation in Cape Cod
  • Read lots of books while relaxing on the islands of Lake George.
  • Visited the local trails in the Summer on Thursday evenings
  • Enjoyed the sights and sounds of NYC when working there

What about 2025?

What word did I choose?

Well, I’m kinda obsessed with WICKED (the movie) so I was was tempted to choose this word:

Unlike Elphaba, I am not going to fly…

But like Elphaba, I will not be trying to fit into that cookie-cutter mold what society says I am supposed to be..

So as an almost 72 year old, I plan to Defy Gravity by

  • Working Full Time
  • Running Long Races
  • Traveling Alone or with Friends
  • Staying Healthy
  • Trying New Things (see below)

Wicked

But that’s TWO words so instead in 2025, I’m choosing:

As you get older, you also tend stay in your comfort zone, get in a rut, do the same old, same old…

I’m breaking out in 2025.

New Races. New Hobbies. New Experiences. New Travels. New Habits. New Meet-Ups. New Eateries… The choices are Unlimited.

And I’m open to suggestions.

Happy Running! Do you choose a Word each year? If so, what have you chosen one for 2025?  Have you seen the Wicked movie? Please share.

runner-sig

Since today is Tuesday, I’m linking up with Zenaida (The Running Teacher) and Jenn (Runs with Pugs).

I’m also linking up here tomorrow:

with co-hosts Coach Debbie Runs, Confessions of a Mother Runner, Mile by Mile, and Runs with Pugs

by

Weekly Run Down for 1.19.25-1.26.24: Status Quo and a Cold One

My NYC work is mostly over (unless a trainer retires, gets sick or goes on vacation).

So it’s mostly WFH with the occasional live teaching locally.

And freezing my butt off running after work or at lunch (if time) trying to get ready to tackle 13.1 miles on Feb. 16 in Florida.

Last Week –

  • Sunday – I started the day off at the gym (which has become my weekly routine) and then I met a friend to go out to lunch and to a flower show at a local cathedral.

Then the snowstorm arrived…

  • Monday –  HOLIDAY DAY OFF and I woke up to this:

our first snowstorm

I went to the gym, did some errands and procrastinated in getting out to run…

Single digits with the wind chill… but the sidewalks were shoveled in town and so I survived…

I was even inspired (by FB) on a day off to cook something different: Chick peas, spinach, and rosemary pasta in a cream sauce (I added chicken).

  • Tuesday – WFH day and I didn’t want to leave the house:

I decided to go into the office in the afternoon which meant that I could run after work at UAlbany…

they were right…. it was soooooooo cold!

but at least it wasn’t as windy as the day before

After I thawed out, I had to go out again to a mini party at a Chinese restaurant.

  • Wednesday – WFH day and back to the gym first thing…

actually my car read -13 degrees!!

That called for a rest day from running outside…

After work, I stopped by to visit my granddaughter…

sooo big…

and after I met my BFF for a walk around the mall (where it was warm. LOL)

  • Thursday – Continued with my morning gym visit on a WFH day.

I postponed my run until after work hoping that it would be warmer than the previous day…

I had to run in the road since the sidewalk’s were pretty icy…

yes, it was warmer but it still felt very cold!!

  • Friday – Rest Day – Nothing but WFH today with mah jongg in the evening.
  • Saturday – Long Run and Brunch. 11 miles!! We retuned to the Crossings where the paths were mostly clear.

Again, I was fortunate to have company for 8 of my 11 miles…

no wind and bright sunshine made all the difference…

After brunch, I had to rush home because I signed up to volunteer at the NY Fitness Expo

New York Fitness Expo

representing this race

  • Sunday –  I plan to run/walk slowly 3.5 mi. at the HMRRC Winter Series #4:

In the evening, finally getting out to celebrate our anniversary.

This Coming Week on the Run – 

  • Monday – gym, run 
  • Tuesday – gym, walk
  • Wednesday – run
  • Thursday – dinner out w/tennis ladies
  • Friday- mah jongg
  • Saturday – Long Run (and Brunch) – 12 miles!
  • Sunday – gym, ??

This Coming Week on the Blog – 

  • Tuesday – My Word
  • Friday –  Runfessions

Happy Running! Training for any big or small races this winter? How’s the weather? Are you still able to run outdoors? Please share.

 

 

 

 

 

I am linking up with Kim and Deborah for

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.

by

FFF: 5 Favorite Running-Related Books

Set your summer reading goals : Life Kit : NPR

I do love to read. I admit that I do not often read running-related books.

But sometimes I do and here are FIVE of my all time favorites:

If you need help in choosing a running-related book, check out these Runner’s World recommendations:

So many books, so little time…

Happy Running! Have you read of any of the above? What is your favorite running-related book? 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 The Running Teacher!

So Join in!

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

You are invited to the Inlinkz link party!

Click here to enter

by

TT: Mental Benefits to Running (in January)

Running in Cold Weather Tips: How to Run Outside in the Winter | SELF

Do you hesitate to go for a run outdoors when it is freezing?

Here’s why you should bite the bullet and ditch the treadmill, if possible:

  • Running releases feel-good chemicals:

Running releases endorphins, dopamine, and serotonin, which can improve your mood. 

This is important in all seasons but often more needed in the cold weather months.

  • Running reduces symptoms of depression:

Regular exercise such as running can help reduce symptoms of depression.

Ever get that post-holiday blues?
  • Running improves sleep:

Running in the morning can help you fall asleep faster and sleep more soundly. 

And since it gets darks so early now, morning is the best time to run.

  • Running increases confidence:

Do you have any New Year’s resolutions?

Setting and achieving running goals can help you feel more confident and accomplished. 

Now is the time to start on those goals.

  • Running improves focus:

Nature can provide a break from daily stimuli, which can help improve focus. 

Do you stare at the computer most of the day?

Try to take a break and go for a run…

  • Running increases energy:

Exercising outdoors (by going for a run) can increase your energy levels. 

No matter how tired you feel, if you go outside for a run, you will feel more energized when you return indoors.
  • While Running you absorb vitamin D:

The sun provides vitamin D, which can improve your mood and energy levels.

Obviously it’s best to go for a run on a sunny day but there is still more vitamin D outdoors on a cloudy day than inside.

Happy Running! Do you run outdoors in January? Why or why not? Please share.

 

 

 

 

 

by

Weekly Run Down for 1.12.25-1.19.25: New York, New York (again)

Yes, 5 days in NYC…

I tried to make the most of my time there since I’m not sure when or if I’ll be back there…

Last Week –

  • Sunday – I had originally planned to start the day with a free informal race.

But I decided the day before that it would be too rushed to run/walk the race and probably not smart to do it as a race the day after a 9 mile long run (in the snow).

Instead I went to the gym and I even walked a mile on the track afterward (that’s 15 loops).

Wouldn’t you know it, it was a beautiful day, blue skies, no wind… big FOMO when I viewed the race pics and comments.

After I checked into my NYC hotel, I walked along the High Line..

always new things to see on the High Line (FB has more pics.)

in order to end up in the Meatpacking District since holiday lights were still there. Then I walked back, grabbed dinner and finally ended up back at my hotel for the night.

believe it or not, I had dinner and a drink at Starbucks

  • Monday – Today my training was in the Financial District.

If time, I try to arrive early and stroll around the area.

After returning uptown to my hotel, I changed into running clothes and headed off to Central Park. And I caught the full moon as I was leaving to walk back to my hotel with a stop for dinner.

  • Tuesday – Again my training was in the Financial District.

After work, I wanted to get in a short run so I ran to the Hudson River and back (so cold and windy)

and then changed my clothes and headed to Broadway to see a show.

very cute and thought-provoking

  • Wednesday – After work in Jamaica, Queens, I had dinner plans with a college friend but I also had to switch hotels.

I decided against another cold and windy run and hopped the subway to her apt.

we ordered in, had drinks and chatted the evening away

  • Thursday – Working in Jamaica again and after had to take the train back home …
  • Friday – Recovering, unpacking and WFH with mah jongg in the evening.
  • Saturday – Long Run and Brunch. 10 miles. 

First double digit run since Nov. 3 (Marathon Day.)

With ice and snow on all the paths, it was a challenge to find a place to run. But we parked at The Crossings and ran around the neighborhoods.  I was grateful to have Barbara’s company for 6 of my miles… and then we joined the others at brunch.

temps were warmer than they have been and than they are going to be this week, but the wind was torture...

  • Sunday – Most likely hit the gym in the morning and meet a friend to see the Cathedral in Bloom followed by lunch

This Coming Week on the Run – 

  • Monday – DAY OFF – run 
  • Tuesday – gym, walk w/my BFF
  • Wednesday – run
  • Thursday –  gym, run
  • Friday- gym, mah jongg
  • Saturday – Long Run (and Brunch) – 11 miles, volunteer at NY Fitness Expo
  • Sunday – gym, HMRRC Winter Series #4?

This Coming Week on the Blog – 

  • Tuesday – Mental Benefits for Running (in January)
  • Friday – 5 Favorite Running-Related Books

Happy Running! Training for any big or small races this winter? How’s the weather? Are you able to get it done outdoors? Please share.

 

 

 

 

 

I am linking up with Kim and Deborah for

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.

by

FFF: New Races for 2025

One of my goals for 2025 is to run new races!!

So here are a few that I hope to race:

1.Electric City 10k.

Electric City 10K

Several years ago I ran it when it was only a 5 miler (in a blizzard.)

2. Rock Roll DC Half Marathon.

I’m rooming with my friend Sue but there are 3 other local runners doing it.  I also hope to meetup with a local friend who moved to DC and with those DC bloggers!!.

3.Mastercard NY Mini 10k. (if I get in)

Mastercard New York Mini 10K Women's Race

This is the last of the NYC races on my bucket list. 10k women runners from all over the world…

4.Ellen’s Run.

I stumbled upon this 5k race when I was visiting my college roommate on LI last August.  It raises money for breast cancer.

5. Squirrel Stampede 10k.

Another NYCRUNS race on Governor’s Island but it should be cooler than my last attempt, the Ice Cream Social 10k.

6. Lake Placid Classic Half Marathon.

Every October, my local running friends and I pick a race and rent a house in the area for 4 days. This is is our race pick for 2025.

7. Say No to Drugs 10k (if it is scheduled next December in FL.)

A chance to run along the water in Clearwater…

Happy Running! Running any NEW races in 2025? 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 The Running Teacher!

So Join in!

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

You are invited to the Inlinkz link party!

Click here to enter

by

TT: Setting Realistic Fitness Goals

It’s that time of year when we are thinking about our fitness goals for the coming year.

Here’s some advice on how make sure they are achievable (or realistic).

  • Set Your Goals Around the Process, Not the Outcome.

It’s tempting to set your sights on the outcome that you want, like running a sub 2 hour half marathon.

It’s better to build your goals around the process, such as, running consistently by following a half marathon training plan or completing weekend long runs.

  • Choose a Fitness Activity You’ll Actually Want to Do.

Another temptation that people often fall to is to sign themselves up at the nearest gym and throw themselves into a routine that they think they should do, whether or not they actually enjoy it.

You’ll be much more likely to stick with fitness activities if you look forward to doing them.

Don’t be afraid to try a few different things, like pickle ball, spinning, Zumba, kickboxing, lifting weights.

It may take some trial and error but keep an open mind and you’ll find a fitness activity that you look forward to and enjoy.

  • Don’t be afraid to experiment or ask for help.

There are plenty of fitness apps that can provide guidance for any form of fitness activity that you’d like to explore.

Maybe even hire a coach to help you train for a race or help with your workout routines.

  • Match Your Goals to Your Personal Confidence Levels.

When setting your goals, think about this-on a scale of 0 to 10, with 0 being Not confident and 10 being Extremely confident, how confident do you feel that you can meet the goal that you’ve set?

Research indicates that if your confidence level is anything lower than 7 then it’s best to modify your goals.

IOW, how confident are you in running a sub 5 hour marathon? Perhaps start out with a goal of completing a marathon.

  • Start From Where You Are.

If you’re just starting to run for the first time in a long time, don’t set a highly aggressive goal that again, you don’t feel extremely confident that you can maintain.

Not only are you likely to hit a wall, but you’re opening yourself up to getting injured.

Remember that you can always build on your progress by (gradually) increasing the frequency and duration of your runs.

  • Think About What You’re Adding to Your Diet, Rather Than What You’re Taking Away.

Yes, you’ll have to cut back on those cookies and alcoholic beverages that you indulged in over the holidays, but don’t make what you are not eating the center of your attention.

Instead focus on the healthy things that you’re going to be eating instead, like vegetables, fruits, lean proteins, healthy fats, and whole grains and hopefully, you’ll find that the less healthy choices fall away on their own.

Happy Running! Any other tips that you use to set fitness goals that are realistic? Please share.