Tuesday Topics

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Speed It Up

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.

My favorite meme on this topic:injury | My First 5K and More...

I’m also linking up here:

Formerly the Running Coaches’ Corner, it’s back with new co-hosts Coach Debbie Runs, Running on Happy, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Fauxrunner.

Happy Running! Do you do any speed work? Have things changed without any races? Please share.

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Keeping Up That Running Mojo (2020 Version)

Since it’s Tuesday, I’m joining the link-up organized by Zenaida and Kim (Kooky Runner)

The Topic for today is: How do you stay motivated to run?

So here’s a few things that get me out the door several times each week this year:

  • FRIENDS

This is the biggest one for me.  I used to have some friends to run with during the week but now I am pretty much solo.  And guess what?  I am running less.

Luckily on the weekends, I do have my tribe.

  • CHALLENGES

There is no loss of challenges to sign up for.  I chose the ONENY Challenge.  I had to run or walk 620 miles between May 15 and Aug 31.

You bet that got me out of my house rain or shine.

  • VIRTUAL RACES

Not my favorite thing.  I have not signed up for that many.  But in some cases, it has been either FOMO or that the race was cancelled with no other option.

NYC Half Marathon

  • MY SEDENTARY JOB

Due to our current pandemic situation, I have been working from home since March 16.

Yup, sitting at the computer ALL DAY.

Running has kept me sane.

  • NATURE

At least during the spring and summer months when the different flowers are my motivation.

I have to admit, if you asked me this question in previous years, I’m sure my answers would have been totally different. I had shorter races on the weekend or was training for big longer race. I wanted to be in shape to do well at my races.  Racing always motivated me to get out and run.

Times They Are A Changin' by Brittany Theophilus on Dribbble

I’m also linking up here:

Formerly the Running Coaches’ Corner, it’s back with new co-hosts Coach Debbie Runs, Running on Happy, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Fauxrunner.

Happy Running! How do YOU stay motivated to run? Is your motivation different this year? Please share.

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Best Fitness Advice

Since it’s Tuesday, I’m joining the link-up organized by Zenaida and Kim (Kooky Runner)

The Topic for today is: What is the best fitness advice you’ve ever received?

You know me, I can’t just pick ONE thing…

So here’s a few of the most important ones:

  • Join a Running Class

Some persons just start running on their own.  They risk acquiring bad habits.  This may lead to injuries.

One day after a tennis match, one player suggested that three of us enroll in No Boundaries, a Fleet Feet-based class for those  wanting to learn to run. The class culminated 16 weeks later with a 5k race. It was a great way to start my running journey. I still recall many of things I was taught by my coaches.

with my partners in crime (back in 2008)

  • Find Your Tribe

Of course, it is more convenient to run when you want, where you want and how fast you want.  But you will definitely find more benefits in running with others.

When I first started running, I blogged and read other running blogs. One day in 2010, a local blogger (The Happy Runner) asked me to help her start a group for new runners (Strong Running Mamas) with the goal of having them run a 5k race. This group grew immensely to include runners of all ages and levels. I bump into someone from that group at almost every race.

the larger group at a 2013 half marathon (yes, we had shirts made up with the group’s name)

Currently, I am fortunate to be part of another group called the Sole Sisters (as a result of a race-cation for the Wine Glass HM). They support me, motivate me and have become friends, in addition to running partners.

most of the group at a local 5k

  • Run longer distances.

It is perfectly fine to be a short distance runner. It certainly is much easier to fit in a training plan and to focus on speed and PRS.

That was my plan for several years. I ran 5ks and I ran lots of 5ks.  Nothing longer.

Then one day, a running friend insisted that I was capable of running a half marathon. I was so skeptical that I signed up for one and didn’t tell anyone (in case I failed.)

My first (2011):

My 41st (2020):

obviously the colors of my running outfits haven’t changed lol

Yes, I got hooked.

In fact, before the Pandemic of 2020, I was planning to run one each month this year. (Yes, 12 in 12 months!!)

  • Run the NYC Marathon

No one needs to run a marathon to consider herself a runner. And if you do, it doesn’t have to be a BIG one like NYC.

Running a marathon was NEVER one of my running goals.

In 2018, I ran the Brooklyn HM fast enough to get into the 2019 NYC Marathon. I was told that it was a “no brainer” to run it since it is so hard to get into and I would not likely get in at a future time through the lottery.

However, my job in 2019 did not lend itself to training for one. Again, I was reminded that there will “NEVER be a perfect time.”

So I signed up. I trained (supported by my “Sole Sisters”).  I connected with fellow bloggers Lacey and Cari during Marathon weekend.  Most importantly, I finished those 26.2 miles with a smile on my face.

best weekend ever!

I could go on and on. I am sure I was given a lot of other good advice related to fitness.  (Much of which I have probably ignored LOL)

I’m also linking up here:

Formerly the Running Coaches’ Corner, it’s back with new co-hosts Coach Debbie Runs, Running on Happy, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Fauxrunner.

Happy Running! What is the best fitness advice you have ever received?  Does any of the advice I received apply to you too? Please share.

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Four Somethings for August

January 2018 Share Foru Somethings #ShareFourSomethings

Thanks to Laurie from Meditations in Motion, I discovered a link up started by blogger Heather Gerwing. The fourth Saturday of each month (for me a Tuesday), Heather invites other bloggers to share their “Four Somethings”: Something Loved, Something Read, Something Treasured, and Something Ahead. Sharing these four somethings is a great way to recap your month and highlight what stood out to you. If you are a blogger, you may post your Four Somethings too!

1. Something Loved.

Hiking.

I work full-time so I haven’t had time to do any many hikes as I would have liked. But I did take off THREE Mondays from work explicitly for this purpose.

The first one was Cat and Thomas Mountains in Bolton Landing, NY

The second was Vroman’s Nose in Middleburgh, NY

And the last one was Moxham Mountain in Minerva, NY.

I enjoy being one with nature. I also enjoy the challenge (as long as it’s not dangerous for this amateur hiker.) I enjoy the exercise.

Have you done a lot of hiking this summer?

2. Something Read.

Back to my crime mystery borrowed collection.

Undone is a novel by bestselling author Karin Slaughter which combines characters from her Will Trent series and her Grant County series.

I’;m pretty sure I’ve read one or more of these before but not sure which one(s).

It is obviously a crime thriller that is suspenseful up to the bitter end.  What I really enjoy in her books are the main characters and their relationships – Special Agent Will Trent and his partner, Faith Mitchell.

I look forward to the next one to be follow to follow up on their lives especially the challenges.

Have you read this or Slaughter’s other novels?

3. Something Treasured.

Lake Time.  

It has not been the same as past summers, obviously.

But the weather has cooperated on Sundays and Lake George has remained as beautiful as ever.

Each week, we pick a different island to dock our boat at. Different views but the same activities: swimming, eating, drinking, relaxing, reading, etc.

A place to forget about all the problems in the world.

Do you have a summer place or activity that you treasure?  

4. Something Ahead.

??

Last month, I mentioned a Race-cation to NH with 9 friends to run a half marathon.  That is still in limbo. The race is now virtual (NO deferral option and NO refund). Will we still go?  Will it be safe to go?

The next race-cation is in February in Florida. Is this one in jeopardy too???

Publix Fort Lauderdale A1A Marathon

Are you looking forward to anything?

Since today is Tuesday, I’m linking up with Zenaida and Kim (Kooky Runner).

I’m also linking up here:

Formerly the Running Coaches’ Corner, it’s back with new co-hosts Coach Debbie Runs, Running on Happy, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Fauxrunner.

Happy Running! What are your somethings? Share at least ONE. 

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My Shoe History, Foot Pain and Zero Drop Shoes

Since it’s Tuesday, I’m joining the link-up organized by Zenaida and Kim (Kooky Runner)

The Topic for today is: Zero-Drop Shoes

How to Buy the Best Running Shoes | GQ

As a runner, I was always aware of how important your shoes are. I obsessed about them and never hesitated to buy another pair.

I knew about neutral shoes vs stability shoes and switched back and forth. Having bunions, I was always concerned about having a wide toe box and had no problems finding shoes that accommodated this.

In the beginning, I wore whatever felt comfortable: Saucony, Brooks, Asics, New Balance, Newton. I tried them all.

I finally settled on Nikes and wore them happily for several years.

Nike

Then I switched to Mizunos and loved them (even ran my Marathon in them).

Mizuno

Finally came my foot pain aka the Neuroma/Bunion issue.  I tried several shoes with a wide toe box. My foot still hurt so I kept returning them. Finally I settled on Hokas.

Hoka

I still felt discomfort but it was bearable. I didn’t even realize that it may have been because they had a lower heel drop than I had been wearing.

I hesitated to go to Zero Drop until I hiked 10 miles in my Altra (Zero-drop) Trail shoes (that I only bought because they were on sale).  For the first time in a long time, my foot did not hurt.

Altra

Hmmm.  So I ordered a pair of Topos (They also have a wide toe box).  Not zero drop yet but a lower drop than my Hokas.

My foot felt a lot better.  It was sore but I actually ran 10 miles and did not have to go home immediately to ice my foot.

So I took the plunge and ordered Topos in a Zero-drop style.

that color was on clearance lol

Magical!! NO FOOT PAIN!!

  • Mizuno Wave Inspire – Drop: 12 mm
  • Hoka Gaviota – Drop: 5 mm
  • Topo Fly-Lyte – Drop: 3 mm
  • Topo Magnifly – Drop: 0 mm

Maybe it was a coincidence and had nothing to do with a shoe with a lower heel drop.

But I decided to look into it.  And here’s what I discovered:

  • In zero-drop shoes, the heels and toes are the same distance off the ground (as in when you walk barefoot.)
  • The main benefit of zero-drop shoes is that, unlike regular shoes, they keep your foot in its natural position: level from heel to toe.
  • When runners start wearing zero-drop shoes, their posture and overall alignment improves.
  • Because zero-drop shoes engage the foot itself in absorbing the impact of running, they very often allow for greater foot movement (Most have a wider toe box.)
  • Because zero-drop shoes usually don’t have extra cushioning (though some do), they are made from less material. That helps maintain lighter weight, which can help your speed and improve your endurance.
  • Shoes with a high heel-to-toe drop encourage heel striking which can play a major factor when it comes to running-related knee pain.
  • If you’ve been wearing regular running shoes, don’t go right into zero-drop. A transition period is recommended to give your feet (and whole body) time to adjust to the new lower-drop in the heel.

Running Shoes: How to Choose the Best Running Shoes | REI Co-op

Obviously, zero-drop shoes are not for everyone.  And if your feet feel fine when you run, there’s no need to switch.

I do think, they worked for me because they put less pressure on my forefoot (where the pain was.)

I worry about the lack of support and cushioning (especially at my age). But right now, I’m enjoying being mostly pain-free (if only there were races to be run lol)

I did save one pair of Brooks, Nike and Mizunos just in case I want to go back (and gave the rest away.)

I’m also linking up here:

Formerly the Running Coaches’ Corner, it’s back with new co-hosts Coach Debbie Runs, Running on Happy, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Fauxrunner.

Happy Running! Have you tried Zero-Drop Running Shoes? Why or Why not? Please share.

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Four Somethings for July

January 2018 Share Foru Somethings #ShareFourSomethings

Thanks to Laurie from Meditations in Motion, I discovered a link up started by blogger Heather Gerwing. The fourth Saturday of each month (for me a Tuesday), Heather invites other bloggers to share their “Four Somethings”: Something Loved, Something Read, Something Treasured, and Something Ahead. Sharing these four somethings is a great way to recap your month and highlight what stood out to you. If you are a blogger, you may post your Four Somethings too!

1. Something Loved.

At this point in this HOT, HUMID summer, I have loved my Sunday time on Lake George.  It has been peaceful and scenic but more importantly, an opportunity to cool off, relax and read.

Unlike other summers, it has NOT been an occasion to connect with friends and participate in social gatherings.

How have you kept cool this summer?  Has it been different than previous summers?

2. Something Read.

Writers & Lovers

I took a break from my borrowed mystery novel collection since our library has now opened for book pick-up.

This book is is narrated by 31-year-old Casey, who is struggling to finish writing her first novel while trying to handle college loan debts and her mother’s recent, unexpected death. In the mix is a love triangle.

I really enjoyed this book and loved how the main character evolved and how the story ended.

Have you read this or King’s other novels?

3. Something Treasured.

My Friends.  

Of course, our times together are different. We are either 6 feet apart or on ZOOM but they are there for support and share our interests, worries, etc.

college friends with whom I went to France with

tennis friends

running/hiking buddies

They are all respectful of the need to stay safe.  I have felt isolated by working from home.  My friends have definitely added some normalcy to my life.

Have you been able to stay in touch with your friends?  

4. Something Ahead.

A Race-cation??

The Smuttynose Rockfest Half Marathon & 5k

Hopefully this will be in NH to run the Smuttynose Half Marathon.  Ten of us have rented a house for 4 days.

If not, my next one is in February in Fla.

Publix Fort Lauderdale A1A Marathon

Sunday, Feb 14, 2021

Are you looking forward to any races that you have already registered for?

Since today is Tuesday, I’m linking up with Zenaida and Kim (Kooky Runner).

I’m also linking up here:

Formerly the Running Coaches’ Corner, it’s back with new co-hosts Coach Debbie Runs, Running on Happy, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Fauxrunner.

Happy Running! What are your somethings? Share at least ONE. 

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Staying Safe/Sane When Running (during Pandemic Times)

Since it’s Tuesday, I’m joining the link-up organized by Zenaida and Kim (Kooky Runner)

My Topic for today is: Running (during Pandemic Times)

My utmost priority is staying safe. That means not catching COVID-19 and/or passing it on the my hubby, my stepsons or worse my 95 year old MIL.

Most of the time I have not stayed in my neighborhood because I have found ways to feel safe when running elsewhere. I will share some of those ways below in addition to ways to save your sanity if you choose to stay near home.

  • Wear a mask or buff around your neck

As you are probably aware, you wear something over your mouth and nose to protect others (even if you have no symptoms). So if you have it around your neck at all times, if someone comes close, you just pull it up.  Also as respect for others, if you see someone else wearing a mask/buff (even if they are not close), you should pull up your mask or buff.

oops I’m the only one without a mask/buff

  • Run early on popular routes or bike paths.

You’ll be surprised how empty your normal running routes are if you go early in the morning.

Corning bike path is empty in the early am

  • Research new and rarely populated paths.

Do not run where you normally do That’s where most runners go.

Instead, find a new place, somewhere new, someplace uncommon.  You will be rewarded with an empty, safe path.

this part of the Crossings is in the back and very empty

  • Call a friend.

You can run in your neighborhood. But every time??!! It sure gets boring no matter what you do.

Ask a friend to run with you.  You two, of course, will be running 6 feet apart.  But you can still chat that way and motivate each other to complete the distance.

  • Play head games.

If you feel that your neighborhood is your only option and you cannot find a friend to share the experience, invent ways to keep it fun.

Look for rainbow signs, find new flowers in bloom each week, ask the names of the friendly dogs, give out awards to the nicest lawns, pick out your favorite house, etc.

I mostly look for flowers to photograph (but I’m not interested in my pace)

I have no idea when things will go back to normal so that I can run safely anywhere, at any time and with my friends or at races.

This message still holds true…

Bloggers unite!!

I’m also linking up here:

Formerly the Running Coaches’ Corner, it’s back with new co-hosts Coach Debbie Runs, Running on Happy, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Fauxrunner.

Happy Running! Have you found ways to run outside your neighborhood and still feel safe?  Or have you been sticking close tPlease share.

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Running Success (During Pandemic Times)

Since it’s Tuesday, I’m joining the link-up organized by Zenaida and Kim (Kooky Runner)

My Topic for today is: Running Success (during Pandemic Times)

In “Normal” times, as runners, we would most likely define SUCCESS with one or more of the following:

  • Completing a New distance such as your first full marathon
  • Attaining a PR (at a distance or a course)
  • Qualifying for a big race (Boston?)
  • Running a bucket list race (like one of the World Majors)
  • Trying a new type of race – a trail race, a triathlon, etc.
  • Returning to racing after an injury

Well, I doubt any of these have occurred this year.

So how do runners now determine success?

  • No Covid-19

Only one of my running friends has gotten this and she recovered. All others including myself are and have been symptom free.

thumbs up for flowers and feeling good

  • Mileage

Since we are all working from home, there is less travel time and thus, more time to RUN. As a result, we are running more miles each month.

my goal had been 84 miles per month and I often didn’t meet it

  • Varied running routes

In order to stay safe, you have had to avoid those non-wearing masked neighborhood walkers or the bikers on crowded bike trails. So you have discovered new places to run such as secluded trails or quiet park paths.

all alone at Zim Smith

  • Virtual Races

No scheduled races has given runners who want to race the ability to sign up and complete a multitude of VIRTUAL races.

Many are even free.

  • Participation in Challenges

In addition to virtual races, you can join a variety of challenges that will motivate you to complete a certain number of miles or kms.

Certificate

Many of the states have one such as this.

So of course as running goes in 2020, we may want a do over but it always helps to focus on the positives. I’m sure you can find ones that I didn’t even think of.

Yeah, life is hard, but people get through it, why? Because they ...

I’m also linking up here:

Formerly the Running Coaches’ Corner, it’s back with new co-hosts Coach Debbie Runs, Running on Happy, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Fauxrunner.

Happy Running! How successful has your running year been? Have you had any of the successes mentioned or any others? Please share.

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Mid-Year Review

Since it’s Tuesday, I’m joining the link-up organized by Zenaida and Kim (Kooky Runner)

The Topic for today is: 2020 Mid-Year Review

Well, obviously things haven’t gone as planned. (17 races that I was planning to run by Jun 30, 2020 have been cancelled).

  • Races

The year started with a painful foot.  I continued to run on it and completed a few short races and two half marathons. Then I got rid of the pain but there have been no races since 😦

  • Virtual Races

Yes, I have technically completed quite a few including three half marathons.

But none have I truly raced.

  • Mileage

My goal for the year has always been 1000 miles.  That means around 84 miles each month.

Jan – 83.8 miles
Feb  – 76.7 miles
Mar – 91 miles
Apr – 89 miles
May – 86.5 miles
Jun – 82 miles

I have run 507 miles so far.

It seems that I am right on track as far as that goes.

  • Training Plans

I have continued to run as if I were training for a half marathon.  That means I run 3 short runs during the work week

and one Long Run of 10 miles on the weekend.

  • Cross Training

Ummm.. I started the year with an occasional trip to the gym to ride the bike or use the machines (very occasional).

Then everything closed. I do not own any equipment.

So it’s been a lot of walking, a lot of hiking and a lot of weeding. I have also taken a yoga class every month (face to face and then through ZOOM).

  • Race-cations

Yes, my favorite thing to do.

NYC for a half marathon and then an awesome one in Bermuda (who knew how fun it would be and how it may be the last  one of the year?) I had a race scheduled for my tennis trip to Naples, Fl but the trip got cancelled.  I had another NYC trip planned for June but that race got cancelled.

Hopefully, my NH girls trip will happen in October – race or no race.  Maybe I will even get to run in NYC before 2021.

  • Blogger Meet-ups

Well, most of them have been virtual.

virtual 5k with Cari, Kim and Deb

Gotta love ZOOM.

As I am sure every runner will agree, 2020 so far has not been a remarkable year.  But if we are all healthy, we should not complain.

Things can only get better!!

I’m  also linking up here:

Formerly the Running Coaches’ Corner, it’s back with new co-hosts Coach Debbie Runs, Running on Happy, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Fauxrunner.

Happy Running! How is your 2020 shaping up? Please share.

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Four Somethings for June

January 2018 Share Foru Somethings #ShareFourSomethings

Thanks to Laurie from Meditations in Motion, I discovered a link up started by blogger Heather Gerwing. The fourth Saturday of each month (for me a Tuesday), Heather invites other bloggers to share their “Four Somethings”: Something Loved, Something Said, Something Learned, Something Read. If you are a blogger, you may post your Four Somethings too!

1. Something Loved.

Nature!!!

Having no races to train for may have left most you runners unmotivated. I suffer from that as well so I have focused on experiencing nature.  Visiting and walking the nearby trails…

especially those with waterfalls (Huyck Preserve):

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Once I race again and have to focus on running, these visits may decrease.

2. Something Said.

I posted a quote by Monet on my FB page.  One of French students from long ago said:

“You were one of the best teachers that I ever had!! I loved your classes! You always kept us challenge, entertained and made learning fun. I remember…”

That certainly made my day.  Teachers rarely get comments from their students.  At least, I didn’t (until I quit teaching lol).

My point being is that you never know when or if you inspire anyone.  And that carries over to running.  If you love what you do, you will affect someone.  They may never tell you. Running like teaching is often selfless.

Have you ever surprisingly inspired or had a positive effect on someone?

3. Something Learned.

Her Marathon Time Is Astounding—And Not Just for 71 - WSJ

Jeannie Rice, age 72

This lady has been running for 37 years without a single injury.

She holds the world and/or national record at every distance.

She has run 150 marathons.

She still runs at least 11-12 miles each day (6-8 marathons a year.)

If you have time, listen to her interview on this podcast.

What learned was that GOALS and SPEED do not have be related to AGE.

Have you used your age as an excuse to give up on your goals or slow down?

4. Something Read.

My co-worker lent me a whole bunch of mysteries. Some were so-so but I especially enjoyed this one.

The story is told from two points of view — Lucy (the daughter-in-law) and Diana Goodwin (the mother-in-law).  When Diana is found dead in her home, folks are unsure whether it is suicide or if someone wanted her dead.

Well, I couldn’t put it down. Now I want to read Hepworth’s other books.

Have you read this or any of Hepworth’s books?  Who is your favorite mystery author?

Since today is Tuesday, I’m linking up with Zenaida and Kim (Kooky Runner).

I’m also linking up here:

Formerly the Running Coaches’ Corner, it’s back with new co-hosts Coach Debbie Runs, Running on Happy, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Fauxrunner.

Happy Running! What are your somethings? Share at least ONE.