April 8, 2016 by Darlene

Friday Five: Splitting Up Your Long Runs

Every Friday, three DC area bloggers Mar 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!

If you run 5 miles, stop and then 6 miles for your 11 mile long run, yes it counts as a 11 mile run. At least it does in my book because that’s what I often do.

5 mile race + 6 = 11 miles

So My Friday Five topic is Five Reasons to Split Up Your Long Runs

1. Weather or Scheduling Issues

Sometimes, it is raining or snowing so you start your run on the treadmill. You don’t want to run 12 miles on the treadmill (At least I don’t) so when the weather improves, you continue your run outside.

So you don’t have time to run all 12 miles. You may run 6 miles before work and then 6 miles after work. (I don’t do it often but I have done it.)

2. Vary the Scenery

I’ve run a 5 mile race in the neighborhood or a city

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and then continued my run on the rail trail or bike path.

What a nice way to break it up.

You can also start on a hilly course (like I will do tomorrow) and finish on a flat course.

Your legs will be happy that you did.

3. Practice Different Paces

If you start your run with a race and even if you say that it is just part of a long run, you will still run fast.

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So when you continue your run, your pace will no doubt be slower. For me, these races are my speed drills.

post race miles

4. Run with a Partner

It’s no secret that I enjoy running with someone else. It’s not easy when you run at different paces or if you live in different locations or if I have signed up for a race.

So if I split up the run, I can run at least part of it with a friend.

And if it’s the second part of your run, you may even enjoy a post run snack together.

5. It’s easier and more fun.

Running 6 miles, taking a break and running 6 miles is much easier than running 12 miles in one shot.

Will your endurance suffer? How will it affect your finish times?

Not sure. I have never trained for a half marathon without a few split up long runs.

But I wouldn’t do all my training this way. And it is better than skipping a long run.

5k race + 7.4 = 10.5 miles

Happy Running! Do you ever split up your long runs?

April 7, 2016 by Darlene

TOLT: Work, IRUN4, Weather, Racing, etc.

Since it is Thursday, I’m linking up today with Amanda for Thinking Out Loud Thursday.

Here’s what I’m thinking…

You take people for granted when you don’t see them face-to-face.

I have mentioned many times that I joined the IRUN4 program and I was matched up with John Anthony 2 1/2 years ago. He suffers from mitochrondial (and other) disease and cannot go to school, run and do the things that normal kids his age can do.

yes, he recently dyed his hair green (that is the color in support of Mito)

In the beginning, I posted photos on the IRUN4 FB site every time I ran. I dedicated all my miles to JA.

I do send him race shirts and Christmas presents.

I also still run for him. But I have gotten lazier and lazier and now I pretty much only post pictures when I race. Luckily that is very often.

Just Tuesday, his mom posted this in FB and tagged me:

Mom: JA!! We are so blessed. He is a fighter. I can’t believe in just 3 days HE will be 12!! What!?!?! Yep. Our Mito warrior will be 12. We are so blessed and we don’t take it for granted either.

Me: I will run 12 miles for JA on Saturday.

Mom: JA says awesome and he doesn’t need to wish you good luck because you are the best but he does send you two thumbs up and big thanks. JA loves you. Side note. Notice the shirt?? Lol. HE loves his shirts. The ones you send him from your races mean the world to him!

Me: Sniff..sniff

I need to post more often. I do think about him a lot but unless I post, he doesn’t know it.

This is a great program. Check it out here:

Have you heard of IRUN4? Do you participate?

Sometimes work is just work. That’s what is usually is for me. (Teaching was different. I loved teaching!)

This year, the law school where I work has decided to focus on being healthy.

In March, we had a Heart Healthy Challenge.

You got 50 points for completing 2 surveys and each week, you got 40 pts if you exercised for 45 min 3 times and 1 pt for each 10 minutes extra. 1st place got a $50 gift card to Dicks & $50 worth of Field Goods. (I came in 2nd with 466 pts.)

In April, we are participating in the Million Mile Month. You just log your miles & other activities to win prizes. My miles will automatically sync from my FitBit and I can also add in other non-walking/running activities like yoga, tennis, etc.)

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So April 1, we had a fun kick-off event.

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Here are some of the other activities that have been planned:

Try Hula Hooping for Fitness, Wednesdays at noon in the gym.
Play Beach Ball Volleyball (think volleyball with a beach ball and no rules-just fun) on Friday, 4/8. Drop in any time between 12:00 and 1:30 pm.
Sign up for the Annual Communications Office 3-on-3 Post-March Madness Law School Tourney. A friendly but competitive co-ed basketball tournament. You do not need a team to sign up.
Walk to the park and have a picnic lunch instead of eating in your office. Date: TBA
Join the Albany Law School Team for the Albany County Bar Association 5K Law Day Run on Thursday, May 12^th at The Crossings in Colonie. Run or walk. Kids welcome! Sign up by 4/15 for the lowest registration fee.

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So guess who is in charge of recruiting runners for the 5k? Yup, ME!!

If you work, are your co-workers into fitness?

I not going to whine about the fact that it is still winter here! Or maybe I am.

Me on Christmas Eve

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Me on April 3. I am not smiling about the weather. It was our 3rd attempt at a selfie.

How’s the weather where you live?

I signed up for a 10k this weekend. I am thinking of switching to the 5k. The 10K is hilly. So it would be good practice for my upcoming hilly half in 2 weeks. But it will be part of my 12 mile training run. I like my training runs to be flat and easy (to avoid injury.) I am too competitive to slow down in a race. So I may do the 5k and then run 3 more miles. After that, hopefully, I will have company for the remaining 6 miles. Or I may grin and bear it and run the 10k and run 6 more miles on the Zim Smith Trail.

this year it is April 9 – and it’s one of my favorite races

Any advice?

Happy Running! What’s up with you this Thursday?

April 6, 2016 by Darlene

Wednesday Word: Brave

Every Wednesday, the Deb from Deb Runs will be providing a word about which to blog. Kind of like a nice little blog prompt. Posts can be fitness or health related, but don’t have to be, so really anyone can play along. Just be sure to link up with InLinkz on Deb’s main post, and share the love by reading and commenting on other’s participant’s posts.

Today’s word is BRAVE.

So if you are brave, then according to the dictionary, you are “ready to face and endure danger or pain thus showing courage.”

Am I brave?

Not particularly. I do NOT jump out of planes, climb mountains or run alone through the park at night. But like the word, adventurous, what I may think is not being brave, others may say “I’d be too scared to do that…” (ie walking around Manhattan by myself, etc.)

But in some way, I think that all runners are brave.

Every time we go out to run or start a race, we hope that there will be no pain, but we are ready to face and endure it.

Yes, those hills can be painful.

Running in terrible weather can also be painful.

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Those last few miles of a race can be painful, as well.

And I don’t even run marathons or ultras. I can’t even imagine the pain, a runner has to endure to complete all those miles.

And then, there are those injuries that happen to every runner – some serious and some not so serious.

good thing I kept those critches

Recovery is painful. PT is painful.

2 feet on the ground for the lst time since Dec 29

Running while injured is also painful.

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But we all do it.

We runners are brave.

Why?

Because of the alternative…

NOT RUNNING!

So continue running as long as you want to. Sign up for a race. Challenge yourself to run a new distance.

Running won’t damage your knees or weaken your joints.

Be brave! Live life!

Happy Running! In what ways are you brave?

April 5, 2016 by Darlene

TOTR: My Running is______

with Erika @ MCM Mama Runs,
Marcia @ Marcia’s Healthy Slice
and Patty @ My no-guilt life!

This week’s topic is What one word describes your running lately?

Hmmmm. That’s a tough one.

But I would say Hopeful.

I don’t train well or do I train?

Since I don’t run any drills or do any speed work, my runs have been pretty slow!!

Plus I hadn’t done many short races all winter or fall.

a 15k in November

a 10K and 5k on Thanksgiving Day

And I seemed to be always training for half marathons. That means slow long runs on the weekend and easy weekday runs for fear of an injury messing up my big race.

an awfully sweaty half in December

January long run

a windy half in February

another long training run

a hilly half in March

Racing season in the Northeast has officially begun. There are many races scheduled each weekend. Since I love to race, it’s hard for me to keep myself from registering for them.

The first one was a 5 mile race. I was worried because I hadn’t run fast in so long….

Shamrock Shuffle

I was surprised with the results. A 46:28 finish and 3rd place AG award made me hopeful.

A week later, I ran a 5K. 5k races are even harder. Again, it had been many months since I ran one so I didn’t know what to expect.

But I finished in 27:55 with a 1st place AG award.

Neither of these races were close to a PR and I may never get there again. Also, I walked during both races. I used to be able to run without walking. My endurance is gone and since I am still training for those half marathons, I don’t think it will return any time soon.

However, I am injury-free and I am hopeful for decent results in my spring races.

Alert: this post was written before my race last Sunday. I was not pleased with how it went 😦

But I am still hopeful.

Happy Running! How would you describe your running lately?

April 4, 2016 by Darlene

Monday Running Update

Last Week:

Monday – A cold, rainy, dreary day but at least the rain stopped so I decided to go to my Freihofer Challenge Group Run. Then as soon as we started running, it started to pour. It rained for the entire run and stopped when we were done.

Tuesday – No rain but lots of wind. I left work early to meet my GOTR running buddy (Jayme, age 11) & then attended the GOTR orientation. Afterwards, I walked the mall with my BFF who just returned from a month in FL. (Got my 10k steps in!!)
Wednesday – A busy work day (and giving day). Still had time for a walk and a group pic.

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My monthly dinner with tennis friends got cancelled (too many were sick ). Instead I ran in the park and yes, I ran up a hill (a few times.)

Thursday -Another rest day but I did go for a walk during work. Ate dinner out. This time Thai food with two co-workers.
Friday – We started this at work today. My goal is 100 miles this month (walking + running):

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At lunch we had a fun kick-off event.

april 1

After work, I squeezed in a run before dinner (in between the rain) and mah jongg.

Our new mah jongg cards start on April 1 each year so it is always exciting the first time you play on them. I won 2x so a good night.

Saturday – A rest day filled with all those things you have to get done because you work all week. But I did take a walk on the trail right behind my house. Believe it or not, the last time I was on it was when we moved in 16 years ago.

just missed the rain

My hubby wanted to go out to dinner so I agreed…carb loading, right?

Sunday – A wintery mix with gusty winds was not the ideal weather for the Delmar Dash 5 mile race. But actually the snow stayed on the lawns and wind was not unbearable until later on.

not happy with my performance but they all can’t be good races

We ran on the rail trail for most of it and saw 2 eagles

Luckily I had company for most of the 6 more miles I had to run after the race.

22.5 miles done with 4 runs and 3 rest days. 95,078 steps.

This Week: (3 weeks until Half Marathon #19)

Monday – Freihofer Challenge Group Run (3 miles??)
Tuesday – rest, ~~tennis~~
Wednesday – 3 mile run, STEM Couch To 5k run
Thursday –3 mile run (before work or at lunch), hair appt.
Friday – rest, mah jongg
Saturday – 10K race + 6 miles (or 5k + 9 miles)
Sunday – rest

Once again, I am linking up for the Weekly Wrap hosted by Holly @ HoHoRuns and Tricia @ MissSippiPiddlin. See rules here.

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

April 3, 2016 by Darlene

Delmar Dash 5 Mile Race Recap

dd16

It is nice to run a race that is only 10 minutes from your house.

This is my 5th time running this race and my 7th 5 miler.

: Delmar Dash ’13

: Delmar Dash ’11

My Delmar Dash times:

2015, 2014, 2013, 2011 – 45:26 (PR), 48:14, 47:39, 47:08

My Shamrock Shuffle times:
2016, 2015 – 46:28, 46:29

Now only if spring would arrive. We’ve had a few warm days but not today!! This was what they predicted:

Yeah, right? Cold temps, snow and wind!!!

I woke up to snow on the ground. It was 30 degrees but 18 with the windchill. Yikes!

It’s always hard at this time of year to decide what to wear. Too cold for spring clothes but I am tired of jackets and tights.

I opted for a jacket over a long sleeved shirt, a skirt attached to capris, compression socks, a hat & gloves and hoped that it would be enough.

I got there early and got a close spot in the parking lot. (I know, I am running 11 miles yet I want to park close.) I knew a few people doing this race so I went inside the school to look for them.

The race started on the street but ended in front of the school entrance – last year’s pic since you cannot see any snow

I bumped into a few people and we chatted. Then I picked up my shirt and bib.

It was a pretty purple long sleeved tech shirt – I was almost tempted to wear it.

Then I bumped into Judy and met some of her friends.

Finally met Jan who says that she has been stalking me online.

Soon Barbara arrived and we all hung out and chatted until the race started. It was too cold outside so we waited until the last minute.

My hope for the race was to have a decent finish time. That would be under 50 minutes. I had a PR last year and I doubted that I could or wanted to beat that. (I need to stay healthy for April 24!!)

I lined up with the faster runners including someone I work with (I just discovered that she is a runner but she is super speedy.)

Of course waiting for the race to begin, I was cold but I was fine as soon as I started running. My hands were cold for awhile but even they warmed up. (I even regretted that extra vest, I added at the last minute). And it was windy but only in gusts and much less than predicted. (Those winds came later.)

delmardash 037

I tried to start out fast but not too fast. Though I never know what this is. And I probably did since my legs seemed to have zero energy today.

delmardash 038

I tired with each mile but tried my best to keep it up.

There were timing signs at every mile so I knew that I was not running well.

Plus almost everyone I knew (including Barbara) who was behind me passed me by and continued to get farther and farther ahead of me.

By the water stop at mile 2.5 or so, I needed to walk.

It helped a little but I never really got a second wind. Luckily this course is fairly flat. And it should have been easier than the hilly 5 miler I ran 2 weeks ago but for some reason, it was not.

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I finally saw the finish line and crossed at 47:XX (Officially 47:14 – almost 2 minutes slower than last year!!)

I found Barbara and we both waited for Judy who had a good race (finishing at 55 minutes or so).

I went inside to get some food with Barbara. I had some soup, bread, birthday cake and hot chocolate. Judy went to change her clothes and get a massage.

I came in 4th in my age group. The woman who came in 3rd was the one I beat in both races the last two weeks. She is probably happy.

dd16

Splits: (according to my Garmin)

2015 / 2016

mile 1- 8:51 / 8:59
mile 2- 8:58 / 9:18
mile 3- 9:08 / 9:23
mile 4- 9:31 / 9:48
mile 5- 9:11 / 9:31
mile .02 – 7:92 / 6:34

45:26 / 47:14

Well, all races can’t be good ones. It wasn’t terrible. I know that I could have run faster but I didn’t. At least, I felt fine after the race.

Since this course is flat and near where I live, it is still one of my favorite races and I will run it again next year.

Here are some pictures that I stole from FB 🙂 Thanks Dr. Tom!!

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Dr Tom said that he loved my outfit. I told him that if I couldn’t run “good” at least I could look good.

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This is Lara (a former tennis teammate). She had a PR!

Though after the race, it felt colder and windier, I needed to run 6 more miles…ugh!!

I was so happy that Judy and Barbara were going to keep my company. I ran alone after my race last weekend and it wasn’t much fun.

I left my car in the parking lot and we headed into town. Then we cut over to the rail trail.

The most interesting part of the run was watching 2 eagles soaring overhead.

I ran with Barbara for awhile but I was tiring and my feet were starting to hurt (I wore old shoes because I didn’t want to get my expensive ones dirty – yeah, stupid!)

Barbara has already turned around and is heading back

I finished the run walk/running with Judy.

It was slow but it was so much nicer to have someone to talk to. It made the run seem less painful. Eventually we completed 5 miles and arrived back at our cars. Unfortunately I still had to run one more mile. And the wind picked up. I was almost blown away several times.

Anyway – 11 miles done… 3 weeks until my next half marathon.

Happy Running! How was your weekend? Any running or racing?

April 1, 2016 by Darlene

Ultimate Coffee Date – April

Since today is the first Saturday in April, I am joining up with Coco, Deborah, and Lynda for their ultimate coffee date. It seems like I was just writing about March. Time is flying by…

Over coffee or tea…

I’d tell you that even though we’ve had a warm winter with no snow, I am more than ready for spring.

This is from last April. I want to wear my skirts again!

Instead, we may have snow on Sunday and gusty winds AND I have to run 11 miles!

we may have 3 inches on the ground

I am not looking forward to running in this. Be prepared because if the roads look slippery, I’m bailing. Not worth an injury.

I’ll probably be dressed like this but with gloves!!

Over coffee or tea…

I’d tell you that these star offers for Starbucks are still killing me. I can’t stop myself. But at least I earned a free drink this week.

Plus they keep adding new flavors. The latest is Caramelized Honey Latte. Have you tried it yet?

Over coffee or tea…

I’d tell you that I am happy that where I work is health conscious.

Last month, I participated in the Heart Healthy Challenge. You got 50 points for completing 2 surveys and each week, you got 40 pts if you exercised for 45 min 3 times and 1 pt for each 10 minutes extra.

Anyway, I came in 2nd. 1st place got a $50 gift card to Dicks & $50 worth of Field Goods. NO PRIZE for 2nd place but at least, it kept me moving.

This month, I am participating in Million Mile Month. You just log your miles & other activities to win prizes. My miles will automatically sync from my FitBit and I can add in other non-walking/running activities.

We had an Obstacle Course set up today as the kick-off event. It was fun.

Over coffee and tea…

I’d tell you that although, tennis gets in the way of my running and many times while I am playing, I wish I were running, now that I can’t play (tennis elbow), I really miss it.

Isn’t that the way?

I have been doing my exercises and even taped it but it seems the same. My brain knows that I should skip another week but my heart says…

I miss my friends, the competition and our dinners out after

Over coffee and tea…

I’d tell you that you bloggers are enablers. You guys make me want to run a half marathon every weekend (You know who you are!!)

I am trying to control myself…

Dec 2015 – EAU West Palm – check
Feb 2016 – Sarasota Music – check
Mar 2016 – Celebrate Life – check
April 2016 Lake George – signed up
May 2016 – Vermont City Relay – signed up
Aug 2016 – Camp Chingachgook – possibly but it’s so hilly
Sept 2016 – ZOOMA Cape Cod – signed up
Nov 2016 – Myaaka (in FL) – tempting (to visit friends)
Dec 2015 – Panama City – definitely
Mar 2017 – Treasure Coast (in FL) – maybe (to visit friends)

Happy Running! Anything to spill?

April 1, 2016 by Darlene

Friday Five: Mentoring New Runners

My Friday Five topic is: Five Reasons To Mentor New Runners

Finding New Places To Run

When I volunteered in the STEM program in 2014, I ran around Union College in Schenectady. I have run at UAlbany but Union College was a nice change of scenery.

interesting area to run especially the surrounding neighborhood

The second time, last fall, I discovered the Schuyler Flats park. (The group also ran on the Schenectady Bike Path)

a very pretty park – great for a short run

For the GOTR practice 5k, I ran in a new local neighborhood. I have since gone back to run there.

2. Meeting New People

The other mentors in the STEM program are awesome. It’s always fun to meet other runners. We bonded instantly.I am looking forward to meet this year’s mentors.

I haven’t had as much contact with the running buddies in GOTR but the ones I have met were very nice.

3. Fits into your Running Schedule

I run after work anyway. So my STEM runs fit right in. Yes, they are walk run but often, I get there early and run a few miles or I stay afterward to run. It causes no lapses in my training.

4. Making a Difference in Someone Else’s Life

I can’t explain how it feels to watch women who have suffered so much in their lives be successful.

And to see the joy young girls get from participating in their first race.

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I actually did so little but hopefully me being at their practices and races did make a difference.

5. It’s motivating.

New runners’ enthusiasm for running is contagious. It actually makes me want to run more.

FRW - 2010

The picture above was from my first mentoring experience in 2010. They were a bunch of young mothers running their first 5k. These ladies actually are responsible for me pushing myself to try a half marathon.

Happy Running! Have you ever mentored a new runner? If so, how did you benefit?

March 31, 2016 by Darlene

TOLT & My March Recap

I can’t believe March is over already…

So here’s how things went:

Weekday Runs:

The weather was fickle – there were warm days and then there were cold days. There were even rainy and windy days. I was still able to run 2-3 times each week – mostly after work.

Long Runs:

There was a half marathon. Then I immediately started preparing for my next half marathon. So I continued to run higher mileage on the weekend.

a week before the half

5 mile race + 4 = 9 miles (a week after the half)

5k race + 7.4 = 10.5 miles

Total Mileage:

86 miles this month!

mar16

Less than last month but about average for me.

Races:

I ran THREE races this month – a 5k, a 5 miler and a half marathon.

2:22:40- very hilly race

46:28 (3rd in my AG)

27:55 – 1st in my AG

I was happy with how they all went. I did not have PR goals and of course, they could have been faster but the shorter races were the first part of a long run. And the half marathon had hills which I had not trained for.

Cross Training:

I continued to play tennis one night a week until my tennis elbow flared up.

may have to take a break for awhile

I DID NOT go to a single yoga class!! I planned to but something usually got in the way. Next month, I promise! (Wait, I said that last month!!)

lheartspaceogo

I continued to walk at work (around the building and to Starbucks or the park). I have also started going to the mall to get more steps in on days when the weather is lousy.

My Starbucks addiction continues!!

I went to the gym once. It was not so bad but now my elbow is my excuse.

Sat am at the gym

Other News:

I met my GOTR running buddy. Her name is Jayme and she is in 5th grade. We will be corresponding through notes and then I run both the practice 5k and the real 5k with her. She is very cute and it should be fun.

I ran twice with the Freihofer Challenge Training group. My “advanced” group friends signed up again. There are also some new runners. I have enjoyed it so far.

I am still working on that scarf. It is very long. Someday I may finish it and start something new.

I’ve gotten back into reading. Finished this book:

enjoyed it …it’s about a grandmother telling her life story to her granddaughter.

Feeling healthy so Life Is Good.

Looking Ahead:

The place where I work is participating in the Million Mile Month for the month of April. I plan to walk/run 100 miles.

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I am training for another half marathon in April. It’s another hilly but scenic one. I am looking forward to the lake views not necessarily the hills.

April 24

I have been busy signing up for spring races. This is my list so far for the next 2 months:

4-03-16 – Delmar Dash 5 miler
4-09-16 – Bacon Hill Bonanza 10k
4-30-16 – Spring Run Off 5k
5-01-16 – Cherry Blossom 5k
5-07-16 – Mastodon Challenge 15k
5-08-16 – Mother’s Day 5K (for GOTR)
5-12-16 – Albany Law Day Against domestic violence 5k ??
5-14-16 – Summer 5k Addiction Awareness Run
5-29-16 – Vermont City Marathon Relay

I signed up to be a STEM volunteer. I will be running with the group on Wednesdays after work.

No monthly goals.

my motto for 2016

Since it is Thursday, I’m linking up today with Amanda for Thinking Out Loud Thursday.

Happy Running! How did your March turn out? Anything exciting planned for April? What are y0u thinking about this Thursday?

March 30, 2016 by Darlene

Wednesday Word – Adventurous

Today’s word is ADVENTUROUS.

What does it mean?

Willing to take risks or to try out new methods, ideas, or experiences.

Am I adventurous?

To some, not at all.

I don’t do warrior races or mud runs or even trail races. I don’t jump out of airplanes or even ride scary roller coasters.

But to many of my friends, I am adventurous.

To me, adventurous is not backing down from a challenge.

I have run many 5K, 10K, 15k, and 10 mile races. And I never ran at all before age 55.

I have run 18 half marathons. I never thought I would or I could.

Eau Palm Beach Half

I have run after serious ankle surgery even though I was told that I couldn’t.

finish

Adventurous is also not being afraid to explore new places and even take risks.

And I guess leaving a marriage of almost 20 years and a teaching career after 22 years is pretty adventurous. Of course it was scary to go back to school and learn something new. As they say, “nothing ventured, nothing gained.” And now, I am remarried (for 17 years) and an Instructional Technologist (for 18 years.)

My hubby used to own a little float plane. We would fly often together. Many found it too scary. I loved it!!