February 21, 2025 by Darlene

FFF: Five Reasons to Cross Train

What is cross-training?

Cross-training is defined as an exercise protocol that utilizes several modes of training that are outside the athlete’s main sport to develop a specific component of fitness.

Her are 5 Reasons that Runners should Cross Train:

Boosts cardiovascular endurance. IOW you can run longer.
Trains muscle groups not used in running. Not just your legs.
Allows recovery from running. Perfect for rest days.
Keeps you mentally engaged. Exercise the mind?
Reduces risk of injury. This is an important one.

What are the best cross-training exercises for runners?

Cycling or spinning: a low impact option that closely mimics the cardio requirements of running.
Rowing: a low impact option that works muscles of the upper body not typically used during running.
Swimming: provides a low impact alternative that allows recovery from running while helping increase aerobic capacity.
Weight training: strengthens the muscles of the body to complement endurance training and improve performance.
Yoga: excellent for recovery, as various yoga poses increase flexibility and may help prevent injury.
Pilates: an effective way to both strengthen and lengthen tight muscles while increasing core strength.
Skiing (downhill or cross-country): cross-country skiing best mimics the cardio requirements of running; downhill skiing can also be a fitting for runners.

Source: https://www.healthline.com/health/fitness/cross-training

I fully admit that consistent cross training has not been my strength.

I have dabbled in yoga but since I broke my ankle, it’s not easy.

I’ve given up on tennis for now due to time and money issues.

I have cycled but only when injured and I cannot run.

I use the arm, ab and hip machines at the gym. Is that cross training?

Well, it is for me!!!!

Happy Running! What types of cross training do you do? 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.

July 1, 2016 by Darlene

Friday Five: Summer Fitness Goals

Since it’s Friday, I’m linking up with three DC area bloggers Mar at Mar On the Run, Cynthia at You Signed Up For What?! and Courtney from Eat Pray Run, DC . Anyone can join with their own Friday Five post (yes, it must be a Friday Five!!) They encourage you to visit other blogs on the linkup, comment, share and engage!

My Friday Five topic is Summer Fitness Goals

Work Those Arms.

My arms need help. You don’t see the bat wings in photos but they’re there. I could go to the gym or do planks at home. (If only I could do A push-up…)

I hope to keep playing a lot of tennis. That can’t hurt.

2. Run with Others

And I don’t mean in races. That’s a given. It is easier to just go out and do it alone but I run better and faster and at a more consistent pace when I don’t run by myself.

13508972_1818003835089003_7257062188135281987_n

My new running buddy, Alyssa, who training for her first marathon in Dec.

Barbara who challenges me to run faster

Denise & Judy whose run/walk style helps me be more consistent.

3. Find Some Different Places to Run

I need to get out of my rail trail rut. It’s easy and it’s close but now I have the time to explore.

Central Park was a blast but it’s 3 hours away.

But there are lots of places within an hour that I need to explore.

Old Champlain Canal trail (Waterford)

Peebles Island

4. Try something new.

Hopefully parasailing or driving a jetski but most likely kayaking and SUPing.

stay turned so see how this turned out… I plan to try it on Sunday

5. Eat healthier.

Already kicked my Starbucks habit since I don’t work nearby anymore.

made my first smoothie – chocolate, banana, protein powder, almond milk – as good as Starbucks

chicken, apples, walnuts, cheese, lettuce, raspberry dressing – just like Panera’s?

I haven’t kicked my ice cream addiction yet.

Happy Running! What are some of your summer fitness goals?

January 16, 2016 by Darlene

Loving/Not Loving

Welcome to the winter edition of Loving/Not Loving

Loving: HMMRC, a local running club, offers a winter racing series. The races are on Sundays and free. Each race has 3 distance options.
Not Loving: The distances don’t coincide with the long runs that I need to do to prepare for my half marathon. This weekend is a 15k and I need to run 11 miles. On 1/31, there is a 10 miler and I need to run only 8.

3.5 mile race

Loving: SkirtSports has come out with a new print.
Not Loving: Now I want to order it in everything style. I don’t need any more running outfits!!

free love print

Loving: In the cold weather, I don’t have to worry about my feet sweating and getting blisters after a long run.
Not Loving: Shoes and boots aggravate my bunions and now my foot hurts again. (And it’s a long time until sandal/flip flop season!!!)

feb

Loving: I have found new ways to relax – coloring books, knitting and jigsaw puzzles.
Not Loving: These are all sedentary activities. I found that I can knit and ride the exercise bike but the others, NOPE (gotta sit!).

Loving: You get a free Starbucks item after you get 12 stars. I then always order the most expensive thing on the menu.
Not Loving: I forgot that I used my two “free” items and ordered a venti coconut milk cinnamon vanilla chai latte. (ouch!)

Loving: My FitBit tracks my steps. It makes me take the stairs rather than the elevator.
Not Loving: It’s not accurate on the treadmill and does not record steps while on the bike.

Loving: The days are getting longer. When I leave work to run, it’s still light (for about 15 min.)
Not Loving: The cold weather has just arrived and will be around for awhile.

Loving: Downton Abbey is back on TV.
Not Loving: This is its last season.

Loving: It’s so easy to shop online and find what you what cheaper.
Not Loving: It’s too easy and you may buy what you don’t need.

my current Nikes in a new color – $20 less & no tax or shipping – had to buy, right?

Loving: When you are dragging at work around 4 pm, the cold crisp air (while running) certainly wakes you up.
Not Loving: My hands almost froze off. How can I keep them warm?

Happy Running! What are you Loving or Not Loving today?

January 30, 2015 by Darlene

Friday Five: Favorite Indoor Workouts

Every Friday, three DC area bloggers Mary at Mar On the Run, Cynthia at You Signed Up For What?! and Courtney from Eat Pray Run, DC to host the Friday Five linkup. Anyone can join with their own Friday Five post (yes, it must be a Friday Five!!) They encourage you to visit other blogs on the linkup, comment, share and engage!

This week, the theme is: Favorite Indoor Workouts

This is hard for me because I HATE to work out!!!!

But here are 5 that I occasionally do:

1. Yoga – I actually like yoga but running gets in the way and then there is the money to take classes. I really should do it on my own.

yes, this is me to the right.

2. Planks – I was doing these daily for about 1 minute but like everything else, I stopped. But when I remember, I do them.

NOT ME!

3. Weights – my co-worker loves weights and gave me a pair of 5 lbers. They sit on the floor near by desk at work. Every now and then I do several arm exercises with them.

4. Treadmill – this is only out of necessity. I run on it when the weather is so bad that I can’t possibly run outside. And I must have my iPad to watch TV on or I will go insane.

5. Upper & Lower Body Machines at the Gym – I don’t mind these but am lazy about going (even though I belong to a FREE gym.)

Happy Running! What are some of your favorite indoor workouts?

November 17, 2014 by Darlene

Monday Running Update

Last Week: (Week 3 of HM training)

Monday – walk at work, 4 3.5 mile Turkey Trot training group run (@RPI)

week 8 of hilly intervals – 4 X 2 min.

Tuesday – walk at work, rest, tennis

Wednesday – walk at work, STEM group run + (4 miles)

windy & nasty

Thursday – walk at work, 4 mile run

cold….indoors today

some of the lights are on in the park

Friday-walk at work, gym, mah jongg

brrr

Saturday – ~~6 mile Turkey Trot training group run (@Knickerbocker Arena) – my 1st Sat group run + 3 miles~~ 8 solo runs

Sunday – rest, ~~gym~~, movie (St Vincent)

good one – bring kleenex

** I won a Tribesports giveaway – out of almost 3000 entries, I won a racer-back top and capris (value – $102)

This Week: (Week 4 of HM training)

Monday – walk at work, 3.5 mile Turkey Trot training group run (@RPI)
Tuesday – walk at work, rest, tennis
Wednesday – walk at work, STEM group run + (4 miles)
Thursday – walk at work, 3 mile run at lunch, dinner out with tennis ladies
Friday-walk at work, gym, mah jongg
Saturday – 6 mile Turkey Trot training group run (@Knickerbocker Arena) – my 2nd Sat group run + 3 miles
Sunday – rest, gym, movie?

Happy Running! How is your running going? Any races ?

June 29, 2014 by Darlene

We’re halfway.

report-card1 6 months down and 6 to go. How am I doing on my 2014 Goals?

1. Do not get injured. So far, so good.

happy legs and feet!

2. Run 3-4 times a week ALL YEAR. Yes!

in the freezing cold

in the spring

during my vacation

3. Continue fitting in tennis and/or yoga once a week upper body & core strength exercises (planks & weights). Tennis YES, Yoga Rarely, Planks & Weights SO SO

my instructor returned from maternity leave on May 7.

when I can remember to use them

4. Finish all races (except 15ks & half marathons) at under 10 min. pace per mile. Almost all.

: 5k – 30:10

: 4 miler – 38:07

: 5 miler – 48:14

: 4 miler – 38:06

: 5k – 28:56

: 5K – 27:51

: 10k – 1:00:52

: 5K – 28:14

: 5K – 28:51

: 2014

: short 5k (2.25 m) – 20:19

5. Run at least one race per month and at least 20 for the year.Yes! 14 races so far.

: HMRRC 15K – January

: Polar Cap – February

: Runnin of the Green 2014

: 3rd

: Betar Byway – June

6. Run a race in another state or even a NEW state. Yes, Mayor’s Wellness 10 miler in CA, Lighthouse 5k in FL and the Love Run Half in PA. But they are not new states.

Lighthouse 5K in FL.

7. Run at least 10 NEW races. 11 already!- Mayor’s Wellness 10m, HMRRC Winter Series #3 15K, Lighthouse 5k, Love Run, Bacon Hill 5k, Rabbit Ramble 4m, Cherry Blossom 5k, Spring Run off 10k, Mom’s 5K, Betar Byway 5K, Strawberry Fest 5K, Adirondack Distance Run

first annual Love Run

Bacon Hill 5k

Spring Run Off 10K

Strawberry Fest 5K

8. Run in NYC. No, not yet.

This is as close as I have gotten

9. Get an Age Group award. Yes! 9 of them – 3rd at the Mayor’s Wellness, 1st at the Lighthouse 5K, 1st at Bacon Hill 5k, 2nd at Rabbit Ramble 4m, 2nd at Cherry Blossom 5k, 3rd at Spring Run Off 10K, 1st at Mom’s Day 5k, 1st at Betar Byway 5K, 1st at Strawberry Fest 5K

Mayor’s Wellness 10m

Cherry Blossom5k

Mom’s Day 5K

Spring Run Off 10K

Betar Byway 5K

10464192_905772132782587_8976828319425984868_n

Strawberry fest 5K

10. Run a 10 mile race. Yes! Mayor’s Wellness 10m and Adirondack Distance Run

Mayor’s Wellness 10m

11. Run at least one half marathon. Yes! The Love Run.

12. PR in a half marathon. Yes! at the Love Run.

4 sec PR

13. Run over 800 miles. 4 miles so far. I’m on my way.

14. Continue to blog almost everyday. Yes! So I am doing pretty good so far. Things to work on the next 6 months:

Go to yoga regularly
PR in a 5K
race in a new state
run in NYC
continue to race each month
continue to sign up for new races
STAY HEALTHY

Happy Running! Do you have yearly goals? If so, how are you doing so far this year?

April 18, 2013 by Darlene

P is for Planks

Planks are probably the best all-around abs exercise. (Click HERE to read about their benefits.)

Check out this video for simple tips on how to check your form—and get better results faster!

Here’s how to do the basic plank:

Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.
Squeeze your glutes and tighten your abdominals.
Keep a neutral neck and spine.
Create a straight, strong line from head to toes
Hold that position (for as long as you can and then some)

Things to Remember:

Don’t let your hips sag down to the ground. Sagging hips makes the exercise initially easier, but it’s not a plank and it defeats the purpose of the exercise.
Look down at the ground. This is a good prompt for maintaining a neutral neck position.
When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

Here is a great post about Planks for Runners.

I try to do them whenever I remember. Right now, I am trying to make them part of my daily morning routine.

use the timer on my iPad (so far 1 minute)

I use the timer on my iPad (so far for just 1 minute)

Happy Running! Do do planks?

January 28, 2013 by Darlene

Week 6 – Almost Halfway

after climbing 219 steps

Week 4 update:

Mon – tennis
Tues – 4 miles
Wed – stationary bike, yoga
Thurs – 6 miles
Fri – stationary bike
Sat – rest
Sun – 4.75 miles, 438 steps

someone took my pic to prove that I duid run over the bridge.

after running 3 miles to this bridge

Week 5 update:

Mon – 6 miles, 406 steps
Tues – 5.75 miles
Wed – 3.75 miles
Thurs – stationary bike
Fri – stationary bike, 3 miles
Sat – rest
Sun – 8 miles

running 8 miles on the Nisky bike trail

Week 6:

Mon – stationary bike, ~~tennis~~ (cancelled – snow/ice)
Tues – ~~stationary bike~~ (cancelled – soup potluck at lunch), tennis
Wed – stationary bike, yoga or 8 miles?? (depends on the weather)
Thurs – stationary bike , haircut
Fri – ~~stationary bike~~ (cancelled – farewell lunch for boss)
Sat – 4 mile race (& add some if 8 not run on Wed)
Sun – 4 mile race (if 8 wasn’t run Wed or Sat)

So here are my issues:

Running in the cold dark morning hours is not appealing!!!

But energy-wise, I run better in the morning.

Running on the same day as tennis is not good for the foot & ankle.

Running a race infers with long runs but I love racing!

Weather such as snow and ice impacts my running.

But as Miss Zippy says: I signed up for this!! A March Half Marathon means training in the winter!!!

I need to believe this!!!

Happy Running! Do you have any of these issues?

January 18, 2013 by Darlene

Back to Normal

It is cold and there is snow on the ground. That is normal (unfortunately.)

But the good news is:

Indoors, of course. And I won both both sets!!

I played tennis…doubles in my Monday tennis contract for the first time since Oct 1. I don’t get the same endorphins as with running but I had fun and it’s good exercise.

This was on the car next to mine in the restaurant parking lot …was it a hint?

I ran twice this week (Tues & Thurs) !! Four miles on dry land and 6 miles on snowy/icy/clear streets. I had dinner plans on Thurs but my friend agreed to wait until I was done running. So I parked at the restaurant and headed downtown for 3 miles.

Albany Corning Tower & the Egg at night

Not an easy run. It was downhill on the way out and dark (and ended up in a not too safe area) and of course, uphill & windy on the way back. But I definitely enjoyed my dinner more after this run.

I rode the stationary bike during lunch twice (Wed & Fri.) — watched Private Practice & Grey’s Anatomy on my iPad.

Wed Yoga with Lisa (yes, that’s me on the right.

I went to YOGA for the first time since I broke my ankle in Dec 2011. I used to go every week but have hesitated to start due to my ankle and then due to my foot. I really enjoy it and find it relaxing. My ankle is still stiff which makes me clumsy but the instructor is so supportive. Love her! vacation