Tuesday Topics

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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.

 

 

 

 

 

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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.

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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

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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.

 

 

 

 

 

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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.

 

 

 

 

 

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The Best of 2024

I do this post every year and I almost forgot this year.

  • Best Picture from a Race: HELDERBERG TO HUDSON HM

  • Best Weather during a Race: TCS NYC MARATHON

  • Best Race Swag: HOT CHOCOLATE 15K (VIRTUAL)

love this jacket

  • Best Age Group Award: CAPE COD HM

  • Best Race Refreshments: RUN 4 THE RIVER HM (beer, pizza, mac n cheese) and BARN 2 BRIDGE FALL FEST 5K (ice cream, chocolate milk, cheeseburger & fries)
  • Best Scenic Race Course: BRIDGE THE GAP 5K and CAPE COD HM (I’m a sucker for water views)

  • Best Race Finish: FREIHOFER RUN FOR WOMEN

who doesn’t love a downhill finish (even if you are walking)

  • Best Race Finish Time: SILKS & SATINS 5K

not even close to a PR but under 10 min pace

  • Best Organized Race: HELDERBERG TO HUDSON HM (and ALL A.R.E.-sponsored races)

  • Best Volunteer Stint: RUN FOR WOMEN 5K

  • Best Race Medal:  BRIDGE THE GAP 5K  (prettiest)  and TCS NYC MARATHON (well earned)
  • Best New (to me) Race: KEEP MOO’VING 5K

ice cream!!

  • Best Race Outfit: FIRECRACKER 4

  • Best Race Location: CAPE COD and NYC

 I enjoyed all of my 20 races in 2024. Each one was special in a different way.

Happy Running! What are some of your race highlights of 2024? Please share.

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

 

and on Wednesday:

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

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TT: 2024 -Year End Review

Microsoft Dynamics GP Year-End Update

MY TOPIC TODAY is  2024 Year End Review.

Things did not go perfectly and so there’s definitely room for improvement in 2025.

Of course, many good things happened… and some not so good things.

Running-Related:

  • 861 Miles (lowest total since 2013)

My annual goal is always 1000…

I started the year with a sprained ankle but even if I had stayed healthy and trained hard for that full marathon, I highly doubt that I would have reached my goal.

Then on Labor Day, I got injured on our boat. As a result, I could not run for a while.

 It’s all ok.  I ran as many miles as I was able.

As always, my favorite miles were those with friends…

  • 20 Races (1 Marathon, 5 Half Marathons, 2 -10ks, 1 -4m, 1 -3.3m, 7 -5ks)

Again, lower number than normal… Quality not quantity, right?

I’m pretty sure they were all PWs or COURSE PWs… (but I’m trying to be positive here…)

One of my favorites was when I skipped a half marathon and I ran a new 5k in Florida instead (and met Jeannie Rice).

Of course, I could not leave out the fact that I completed the NYC Marathon for the 3rd time!!

  • 8 NEW Races

I love seeing new scenery and/or running new routes…

Bridge the Gap 5k
Hero 5k for Autism
Bacon Hill Bonanza 10k
NYCRUNS Manhattan Ice Cream Social 10k
Cape Cod Half Marathon
Upstate Classic 5k
HMRRC Anniversary Run (3.3 m)

High Lawn Farm Keep MOO’ving 5K

  • 10 Age Group Awards

None were speedy but it depends on who shows up…

Bridge the Gap 5k – 1st
Helderberg to Hudson Half Marathon – 3rd
Bacon Hill Bonanza 10k – 1st
Tropicool 5k – 1st
Valley Cats Father’s Day Home Run 5k – 2nd
Silks & Satins 5k – 2nd
NYCRUNS Manhattan Ice Cream Social 10k – 1st
Cape Cod Half Marathon – 1st and $75
Run 4 the River Half Marathon – 2nd
Upstate Classic 5K – 2nd

Tropicool 5k

  • Walked 4 Races

However, one was a free local race, one was free since I was a mentor, one was the day after a 9 mile training run and so I only walked ONE serious race.

Run for Women 5k (7 of us walked)

only for ice cream

  • DNSed 7 Races

Four were free local races. The 10k in Florida changed its date after I registered.  Only two big DNS.

due to injury (for the 2nd year in a row)

weather-related..

  • Mentored 3 Running Groups

STEM (victims of Domestic Violence) in the spring

and the Fall

Race for Women Training Challenge group in the spring

It’s always rewarding to help other runners reach their goals.

Fitness-Related:

  • 0 Bike Rides

Correction, maybe a few on the stationary bike early in the year when I couldn’t run.

  • 68 Gym Visits

When I was home, I tried to go to the gym on non-running days which was usually 3 times each week…

 until I decided to take break in November .

  • Hiking Mondays

Working full-time so no longer always an option to have the day off. But it’s a great alternative to running and an opportunity to visit new places.

  • 7 Trail Thursdays

The ARE Summer trail series is over…

Again when I was in town, I walked them with friends

  • Many Walking Tuesdays

Whenever I’m in town and have friends available, there were walks on the local rail trail…

Non-Running Related:

  • Many visits to NYC

Mostly due to work and always an opportunity to connect with friends, see a Broadway show and/or visit a park or museum.

  • Three Florida Vacations

In February, I visited friends on the East coast (Delray Beach)

And in May, I traveled with tennis friends to the West coast (Naples)

In December, I visited a running friend who winters in Florida.

  • Summer Sundays on Lake George

The weather cooperated for the most part… Sad that it’s over!!

  • Two New Kitties

Diamond and Domino

  • Many Starbuck visits

as a reward when I can’t WFH and so I drive past a Starbuck…

I discovered Cold Brew!! But I think my top food is the chocolate croissant or snowman cookie. 

  • My Granddaughter got older and cuter!

And yes, for the most part, I think that I was successful in finding JOY in 2024.

My word for 2021 - Joy — Katie the Creative Lady | Create, Capture, Celebrate

my word for 2024

Happy Running! How was your 2024? Please share.

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

and tomorrow:

I’m also linking up with: co-hosts Coach Debbie Runs, Confessions of a Mother Runner, Mile by Mile, and Runs with Pugs

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TT: 2024 in Photos

This week’s topic is: Your Year in Photos 

Definitely one of my favorites topics because I LOVE to take pictures. The challenge was limiting each month to ONE or TWO pictures.

Here you go:

January

A work visit to NYC to start off the year.

Adding a new addition to our family (aka Diamond).

February

My annual vacation to Florida’s East coast to visit friends 

Convincing a friend to join me in a 5k (after DNSing the half due to a sprained ankle)

March

Running the NYC Half Marathon with friends.

April

Experiencing the Cherry Blossoms at peak while working in NYC.

Completing one of my favorite local half marathons (after a year off).

Tulips in full bloom early in Washington Park, Albany.

May (my favorite month).

#71

Enjoying my annual tennis trip to Naples, Fla.

Finally running a dry half marathon in Brooklyn, NY.

June

Participating in the Freihofer Run for Women for the 17th time.

Visiting the NY Botanic Gardens

Adding a brother for Diamond (aka Domino)

July

Celebrating the Fourth in (running) style.

Continuing Monday hikes

and Sundays on Lake George 

August

Tiptoeing through the Sunflowers!!

Sweating at a 10k on Governor’s Island, NYC.

Visiting a college roommate on LI.

Talking my friends in joining me for a Labor Day weekend half marathon

September

Celebrating my granddaughter’s first birthday and my MIL’s 99th..

Due an abbreviated boating season, enjoying some scenic walks along the Mohawk R.

October

Returning to running/racing after a scary boating accident.

Another successful race-cation.. this year on Cape Cod.

November

Crossing the finish line of my third NYC marathon.

Coaching runners to their first 5k.

December

Traveling to FL to meet up with friends.

Seeing NYC at its finest:
Audra McDonald in Gypsy with my college roommate (who flew in from Florida for the day)
Dyker Heights, Brooklyn during a work trip

Happy Running! What was your favorite photo or event from 2024? Please share.

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Since today is Tuesday, I’m linking up with

and then tomorrow.

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TT: 2024 Bling

This week’s topic is: Show Us Your Year in Bling 

Even with my sprained ankle, food poisoning, and boating accident injuries, I did complete 20 races.  Many fewer than other years but I am proud of every finish line that I crossed (even the ones I walked across.)

Half Marathons:

  1. United NYC Half Marathon
  2. Helderberg to Hudson Half Marathon
  3. RBC Brooklyn Half Marathon
  4. Run 4 the River Half Marathon (AG award = coaster)
  5. Cape Cod Half Marathon ($75)

Marathons:

  1. TCS NYC Marathon

5Ks:

  1. Bridge the Gap 5k
  2. Hero 5k for Autism
  3. Tropicool 5k (AG award = plaque)
  4. Run for Women 5k
  5. Valley Cats Father’s Day Home Run 5k (AG award= hat)
  6. Silks & Satins 5k (AG award = medal)
  7. High Lawn Farm Keep Moo’ving 5K
  8. Barn to Bridge 5k
  9. Upstate Classic (AG award = shirt or $10 coupon for a race)

Other Distances (3.3m, 5.5k, 3.75m, 4m, 10k)

  1. Winter Series #1 (5.5k)
  2. Winter Series #4 (3.75m)
  3. Firecracker 4
  4. Bacon Hill Bonanza 10k (award= a pie)
  5. NYCRUNS Manhattan Ice Cream Social 10k (award= crystal plaque)
  6. HMRRC Anniversary Run (3.3 m)

Happy Running! What was your favorite bling from 2024? Please share.

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Since today is Tuesday, I’m linking up with

and tomorrow:

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TT: Giving Tuesday – Favorite Charities

Since today is Giving Tuesday, the topic for today is: What are your favorite charities?

I try to support the charities that are meaningful to my friends or that support cures for diseases that have taken the lives of family and/or friends.

Here are a few of my favorites:

    • Michael J. Fox – my friend’s husband died of Parkinson’s.
    • Team in Training – my running friend’s daughter died of blood cancer.
    • Alzheimer’s Association – a friend is currently suffering
    • Breast Cancer – too many women that I know have battled this disease.
    • STEM – an organization that supports women who have been victims of domestic violence.
    • Heart Association – this has negatively affected some friends’ husbands and family members.

Happy Running! What are your favorite charities? Please share.

 

 

 

 

 

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

and tomorrow:

I’m also linking up with: co-hosts Coach Debbie Runs, Confessions of a Mother Runner, Mile by Mile, and Runs with Pugs

 

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2024 Upstate Classic 5k Race Recap

The race starts and finishes near the Grandstand in the center of the Altamont Fairgrounds.

The 5K is an out & back on Brandle Road, using the first 1.55M of the half marathon race.


This is a new race for me but I have run the half marathon several times.

Although I think I might have run this same course or close to it when the Workforce Challenge changed its original course and date during the Pandemic.

All that being said, this race was never on my radar and I didn’t plan to run it this year.. or ever (it is hilly. lol)

But this was the goal race for the group of STEM runners that I mentored for 9 weeks this fall.

I have done this many times already and it really depends on who shows up whether or not, I run the race, walk the race or just run it slowly…

I never know until race morning.

Pre-Race Activities and Preparations:

As I’ve mentioned, I participated once a week in the 9 week Couch to 5k program with this group of new runners.

At our final Monday of training, the participants walked 5 minutes, ran 30 minutes straight and then walked 5 minutes. Not how I would run or train for a 5k but that’s what the app recommends.

The Wednesday before the race, one of the participants, who was not able to attend the race, did her own 5k. Many of the other participants including myself ran it with her.

It was a great confidence booster for all.

Instead of a long run the day before the race, I only ran/walked 3 miles in case I would have to race the race.

The organizer of the group picked up all our bibs.

Race Day:

The race started at 9:15 am. (15 minutes after the half marathon which started in the same place.)

We were asked to arrive at 8:15 to get our bibs and warm up.

I arrived early and sat in my car because it was COLD!!! and very windy!!

Eventually I got out went to meet the group and get my bib.

I had on my down jacket over my race shirt and was deciding whether or not, I should take my jacket off.

We were all cold but anxious to get started.  As I mentioned, it was the STEM group’s FIRST 5k ever.

While waiting, I chatted with other runners whom I knew that were actually racing the 5k.

All the mentors were assigned a pace group.  I had  the 11-12 min/mi. runners. And so I ran with those runners that I had practiced with each week.

Soon it was time to head to the start.

I put my bib over my jacket… I was freezing and I knew that I wouldn’t running so fast that I would get warm.

Mile 1-1.6:

We headed out and ran around the fair grounds before we ran on the road.

Whoa… my group was running a 10 min. pace, I wasn’t prepared for that and I cautioned them that this was too fast for them to maintain.

For a minute or so, I did get warm and unzipped my jacket.  That was short-lived since it was so windy.

And yes we gradually slowed our pace and soon we turned and ran the same route back to the finish line.

We were now able to see the slower runners and offer them encouragement.

Mile 1.6-3.15:

It got sunny but now we were running into the wind… yup, we had a hard time maintaining our earlier pace.

I told the participant that I was running next to that we could walk anytime she wanted.

Several times, I got ahead of her but I stopped to wait for her to catch up.

So we did walk briefly and when we got to the hill, she wanted to walk up it… (I didn’t mind at all.)

After that hill, we turned into the fair grounds and I told her we were  almost there…

A lie (LOL) since we still had several turns into the wind before we saw the finish line,.

Before the race, one participant wanted to finish under 40 minutes and the participant I was running next to said she thought she would run it in 38 minutes.

We crossed under 35 minutes!!

They were so happy and proud.

The STEM participants got their medals and then they took photos.

And we all waited until everyone had finished (some had walked).

Post Race Activities:

I went to check the results. I came in 2nd in my 10 year (old lady) age group. I could either pick a free race shirt or a $10 off coupon for another ARE race..  You can imagine how many shirts I already own….

Then I went get some post-race refreshments: chocolate milk, apple, box lunch of a sandwich, chips and brownie. (I really wanted something HOT.)

The STEM participants took lots of group pics.. and discussed having a post-race celebration in a few weeks.

Additional Race Reflections:

As I said, I’ve volunteered with STEM before but there was the largest group we’ve had continue in the training and actually run the race and the most serious.

I’m looking forward to volunteering again next Fall.

I had run the half marathon here several times before and I was so glad to not have to run it today with the wind and cold temps.

I may run this 5k next year if they choose a different STEM race.

I also realized that I could have run faster for the 5k distance but not much… those sub 30 minute 5ks are long gone..

But I’m still out there doing it and grateful to be able.

Positives:

  • My race registration fee was paid for by STEM.
  • STEM participants more serious than previous years.
  • Well organized as are all ARE races.
  • Participant guide emailed ahead of time with all needed race info.
  • 5k and half marathon options.
  • Shirts optional for an extra fee.
  • Box lunches for all (including chocolate milk).
  • Useful AG award prizes.

Negatives:

  • Windy and cold temps.
  • As a mentor, I couldn’t run my own race (but that’s not why I was there.)

Would I recommend this race?

Yes.  It’s a nice course and very well organized.

Final Stats:

out of 250 runners

we did run the first half…

Next Up:

A 10k on Thanksgiving Day:

Happy Running! Have you ever run a race as a mentor? Please share.
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Since today is Tuesday, I’m linking up with Zenaida (The Running Teacher) and Jenn (Runs with Pugs).

and tomorrow:

I’m also linking up with: co-hosts Coach Debbie Runs, Confessions of a Mother Runner, Mile by Mile, and Runs with Pugs