Friday Five: Race Memories

DC_linkup

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 Race Memories:

I have run 124 races so that’s a lot of race memories.  (And blogging helps keep them alive.)

Here are my top five (in no particular order):

1. My first Half Marathon. I didn’t tell my friends that I was running a half marathon.  I had only raced 5Ks up to that point and they wouldn’t have understood. The race also took place in Naples, Fla, my favorite vacation spot (where I go annually with my tennis friends.) It took place on my wedding anniversary and my hubby was there waiting for me at the finish line. When I finished, I couldn’t believe that I had run 13.1 miles and I couldn’t wait to sign up for another.

January 2011

2.  The SRM’s First 5K – Strong Running Mamas (SRM) started as a small group by The Happy Runner who wanted to encourage some friends to start running. We met once a month and ran as a group and it culminated with their first 5K. I was just as excited for them as they were.

The initial SRM group – June 5, 2010

These runners continued on to run 10ks, 15ks, half marathons and marathons.  In fact, they are what motivated me to run my first half marathon.  The group now has a Facebook page and has over 140 members.

more SRMs in October 2013

3.  My First Race After My Ankle Surgery. I fell avoiding an ice patch in December 2011 while out running and broke my ankle in several places.  I had a plate and 8 screws put in. It was a very long recovery.  The doctor said that I probably would not be able to run. I didn’t for 5 months but I went to the Freihofer’s Run For Women intending to try to walk it.  But when the gun went off I started running and didn’t stop until the I crossed the finish line.

I even made the first page of the local newspaper

4.  My First 10 Mile and Most Scenic Race – My running buddy Mary moved away to La Quinta, CA and I really missed her so I signed up for a 10 mile race in Palm Springs and we ran it together.

January 11, 2014

The views on the course were awesome. I can’t wait to go back.

loved it here

5. My Wettest But Most Fun Half Marathon. This race was planned by a new runner friend, Heidi. She then invited her local friend Adrienne.  Both Heidi and Adrienne brought their husbands (Heidi’s hubby even ran it.) It was Heidi & Adrienne’s FIRST half marathon. Heidi also invited 2 high school friends, Lisa & Andrea, who were experienced half marathoners.  

Adrienne, Lisa, me & Andrea

the night before the race

We had so much fun at the expo, exploring the sites of Philly and at dinner.

the morning before the race -March 30, 2014

Unfortunately, there was a record rainfall during the whole 13.1 miles. I have never ever been so wet in my life. (Except for my 2nd half marathon in Lake George.)

don’t I look happy?

Oh and this half marathon is my PR.

Happy Running! What are some of your race memories?

runner-sig

Another Race!

ccc14

When you run half marathons, a 10k shouldn’t be a big deal.

But it is.

These days even a 5K seems like a lot of work. Maybe it’s the heat and humidity but 6.2 hilly miles won’t be a picnic.

I ran this race 2 years ago as my first 10k ever.  I finished at 1:09:07 but I was still recovering from ankle surgery. (My current 10K PR is 1:00:51)

The course is out and back – which means the same hills both ways.

10473168_305908679574878_277771612731589142_n

along the lake most of the way

no flat sections!

I don’t run many 10ks.  I usually train for half marathons by running long on the weekend.  With 5Ks, I just wing it.  But for 10ks, you want to run fast but not burn out.  So who knows how this will go.  I will try to go out slow and save some for the second half.

Anyway, I am looking forward to this race because you run along Lake George.  There is a great BBQ at the end and you can swim in the lake at the beach if you want.  I also know lots of women who are running the Half Marathon as a training run for an upcoming marathon. (Since the half marathon starts an hour before the 10k, they may finish before me.) It will be fun to see them again.

Goals:

  • Run more than walk
  • Pace under 10 min/mile for most miles
  • Course PR (under 1:09)
  • Finish strong and uninjured
  • Enjoy the race

Happy Running! Do you run 10ks often?  Do you train for them?

runner-sig

 

 

 

 

I guess I’m “inspiring”

I’ve been tagged by Tiffany @ The Chi-Athlete.  Thanks Tiffany.

The Rules:

  • Thank and link to the person who nominated you.
  • List the rules and display the award.
  • Share seven facts about yourself.
  • Nominate 15 other blogs you enjoy, then comment on their posts to let them know that you have nominated them.

I have been blogging for a while so if you read my blog, you probably know everything about me already but if you are new, here are
Seven Things About Me:

1. I started running in April 2008 at the age of 55!! Since then I have run 124 races.  In January 2011, I ran my first of 9 half marathons.

my first half in Naples, Fla.

sshm4b

my 9th in Saratoga, NY

2. Second to running is my love for tennis.  I started playing seriously about 15 years ago.  The best thing about tennis is the friends that I have made.  Now we do lots of things together that doesn’t even involve playing tennis.

group photo with our instructor Billy Bob

at a Broadway show

3.  My first profession was that of a French teacher.  I did that for 22 years.  I spent my junior year of college in Nice, France.  I love anything and everything French – art (Monet), music (Celine Dion), food (pain au chocolat), drinks (kir), cafe au lait, Les Miz, etc.

4.  I play mah jongg once a week with a great group of ladies.  My favorite game, however,  is still Scrabble.

playing mah jongg by the Schroon River

5.  I love to travel.  I would do it more if I had the time and the money.  I have been to most countries in Europe (except Ireland) & Israel, Greece & Russia.  China and an African safari are on my bucket list as well as Alaska.

3rd trip to Kursk, Russia

6.  I’m a computer geek.  Luckily I went back to school and got another Masters and I have been working as an Instructional Technologist for the past 16 yrs.  Digital photography is my passion.  I never leave the house without a camera.

7. Finally, Dec 29, 2011 was one of the worst days in my life.  I fell avoiding an ice patch while out running and broke my ankle in several places.  I had a plate and 8 screws put in. It was a very long recovery.  The doctor said that I may play tennis again but probably would not be able to run.  But I proved him wrong!!  I started running after 5 months and starting playing tennis after 8 months.

then

20140623-082549-30349258.jpg

now

Here are some “inspiring” bloggers (in no particular  order):

  1. 14 in 2014
  2. Age Groups Rock
  3. Barking Mad about Running
  4. Run this Apple
  5. Runs with Pugs
  6. Slowly Tri-ing
  7. Shut up and Run
  8. My Journey to Fit
  9. MCM Mama
  10. Mom Running from Cancer
  11. 111 La La Lane
  12. Pam Robbins Runs
  13. Road Runner Girl
  14. Run the Great Wide Somewhere
  15. We Run Disney

Happy Running!  Please tag yourself if you are reading this post & I haven’t tagged you.

Tuesdays on the Run: Safety

Erika @ MCM Mama Runs hosts Tuesdays on the Run with April @ Run the great wide somewhere and Patty @ My no-guilt life

This week’s topic is: Safety on the Run

Source: http://www.runnersworld.com/the-starting-line/11-tips-staying-safe-roads 

Leave word. Tell somebody or leave a note at home about where you plan to go and how long you plan to be out. That way your loved ones will know to come look for you if needed.

I always carry my cell phone so I can be contacted by my hubby.  I usually tell him that I am running & on the weekend where I am running.

running in Naples, Fla.

phone in my SPiBelt

Identify yourself. Run with proper ID, and carry a cell phone with emergency contacts taped to its back.

I usually wear my RoadID and carry my cellphone which has ICE as a contact.

20140614-161107-58267718

pink RoadID

Pretend you’re invisible. Don’t assume a driver sees you. In fact, imagine that a driver can’t see you, and behave accordingly.

Face traffic. It’s easier to see, and react to, oncoming cars. And cars will see you more clearly too.

I always run facing traffic and if possible on the sidewalk.

20140628-135014-49814555.jpg

nice sidewalk here

Make room. If traffic gets heavy, or the road narrows, be prepared to move onto the sidewalk or shoulder of the road.

Yes, have to do this a lot since most roads in my neighborhood do not have sidewalks or a wide shoulder.

20140724-085708-32228715.jpg

and a wide shoulder

Be seen. Wear high-visibility, brightly colored clothing. When out near or after sunset, reflective materials are a must. (If you don’t own reflective clothing, a lightweight reflective vest is a great option.) And use a headlamp or handheld light so you can see where you’re going, and drivers can see you. The light should have a bright LED (drivers see blinking red as a hazard).

When it is dark, I wear bright colors and carry a flashlight.  I also run on the sidewalk or on under street lamps.  I never run on street that have no lights.

my favorite nighttime jacket

Unplug your ears. Avoid using iPods or wearing headphones—you need to be able to hear approaching vehicles. If you do use headphones, run with the volume low and just one earbud in.

I do wear earplugs but I keep the volume low.

Watch the hills. When they crest hills, drivers’ vision can suddenly be impaired by factors like sun glare or backdrops.

Beware of high-risk drivers. Steer clear of potential problem areas like entrances to parking lots, bars, and restaurants, where there may be heavy traffic.

Watch for early birds and night owls. At odd hours be extra careful. Early in the morning and very late at night, people may be overtired and not as attentive.

Mind your manners. At a stop sign or light, wait for the driver to wave you through—then acknowledge with your own polite wave. That acknowledgement will make the driver feel more inclined to do it again for the next walker or runner. Use hand signals (as you would on a bicycle) to show which way you plan to turn.

You can never assume that a driver sees you. I always wait at a driveway or corner to be waved on.

_____________

I’d like to add:

Do not run in isolated places where there are no other runners or shady people hang out.

I love to run on the bike trails but I would never run on the one along the Hudson in the evening or even in the middle of the day in the winter when no one else is running, walking or biking.

20140719-105835-39515064.jpg

Sat am is a great time to run on the bike paths

Happy Running! What do you do to stay safe while running?

runner-sig

Monday running update

20140625-122436-44676505Last Week:

  • Monday – walk around the hotel, work at the bar exam, 4 mile run after

20140728-144201-52921705.jpg

20140728-192152-69712443.jpg

  • Tuesday – walk around the hotel, work at the bar exam, rest

20140729-112110-40870858.jpg

  • Wednesday – 3 5 mile run before after work, walk at work, yoga after

20140730-205033-75033077.jpg 20140730-205033-75033498.jpg

  • Thursday – walk at work, staff picnic, mile run(rain)
  • Friday & Saturday-  tennis. hiking (in CT)
20140803-112532-41132260.jpg

3.5 mile hike

20140803-112531-41131978.jpg

  • Sunday – 5K race + 3 more miles, boating, 6 mile run
20140803-160251-57771168.jpg

Hot, Hilly & Humid

This Week:

  • Monday – breakfast at the track, rest
  • Tuesday – 3 mile run before work, walk at work, tennis
  • Wednesday – walk at work, 3 mile run, yoga
  • Thursday – walk at work, 4 mile run
  • Friday-  walk at work, rest
  • Saturday –10 K race, boating
  • Sunday – rest

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

runner-sig

Tennis, Hiking, 5K DNS

As I mentioned in a previous post, I had a busy weekend planned visiting a friend in Connecticut.

Positives:

  • played tennis better than ever
  • it didn’t rain except at night
  • hiked and walked a lot
  • had lots of fun with my friends

Negatives:

  • didn’t run for 3 days
  • ate a lot (and not healthy)
  • did not run my 5K race
  • my car is dead & will cost a lot to fix

So let’s start with the good stuff.

My friend Linda & I left for our 2 hour drive to Torrington, CT early Friday am.  It was raining when we left but cleared up quickly. The place where our friend, Fonda, lives (Lakeridge) is amazing:

  • 18 outdoor tennis courts
  • 3 indoor courts
  • outdoor pool
  • indoor pool & hot tub
  • gym
  • small lake with beach
  • large lake with trails
  • horseback riding
  • skiing
  • gardens
  • and more…
20140803-112646-41206870.jpg

front of her condo

As soon as we arrived, we went to play tennis. Fonda’s friend was our 4th for doubles and it was so much fun.

20140803-112645-41205200.jpg

me, Linda & Fonda

After tennis, we all went to the pool and then Linda & decided to do the 3 mile hiking trail that went around Burr Lake. It wasn’t a difficult trail just lots of rocks and branches so you had to go slow.

20140803-112644-41204034.jpg

just starting

The view were really nice and it wasn’t too hot (just buggy).

20140803-112638-41198842.jpg

taking a break

We were warned to pay attention to the blue markingson the trees  or we would leave the trail and end up on the blue/white trail.

And yes, that’s what happened.  We continued on the wrong trail for a while hoping it would lead us back toward the lake but it didn’t so we had to retrace our steps until we found the spot where we had gone wrong.

Eventually we made our way back to the pool where we had started – 2 hour hike!!

20140803-112646-41206032.jpg

refreshing after a long sweaty hike

Soon it was time to head out to dinner (and it had started to rain.)  We ate in a nice Italian restaurant and spent the rest of the evening playing Scrabble.

In the morning, the rain had stopped so we went out for a walk.  Lakeridge is ALL hills.  I could have run but it wouldn’t have been pleasant.

20140803-112642-41202088.jpg

it is steeper than it looks

We decided to walk to the gardens and the stables.

20140803-112642-41202969.jpg

the poor horses were all indoors because of the rain.

We walked around until we got a call that the rest of our group had arrived.

After a quick lunch, we headed to the courts to play more tennis.

Tennis was my life for about 10 years.  All I did was play, think and talk about tennis.  Then I discovered running.  And running has replaced tennis as my “love.”  As a result, I don’t play tennis much and when you don’t play much, you don’t play as well.  Well, this is the first time in a long time that I played 2 days in a row.  And I played GREAT!

20140803-112641-41201003.jpg

our happy group minus the 4 couldn’t couldn’t come

Afterwards, we went to the pool and the hot tub before heading out to an Italian restaurant again for dinner.

After dinner, Linda & I headed home when the rest went to a play and would stay overnight.

Sounds good so far…

Now for the bad part:

Thursday night, on the way to the store, my car just died!! So I called AAA and had it towed to the dealer. It sat at the dealer all day Friday because they were too busy to look at it.  On Saturday, I found out that it needed a new fuel pump which they may be able to get on Monday…

Plan A  –  get up early on Sunday morning, drive up North to my 5K race and then head to the marina (which was nearby) to join my hubby and friends to go boating on Lake George.

point-to-point race in Chestertown that I was excited to run

Plan B – clean up the house, do laundry, run 6 miles locally, weed, relax, read & watch TV

20140803-160251-57771168.jpg

Plan A sounds like so much more fun… but since I was carless, I had to choose Plan B.   I was bummed but there will be other races and at least I didn’t DNS because of injury.

Happy Running! Ever DNS a race?

runner-sig

July rundown

JULY GOALS:

Repeated goals:

  • RUN at least 3-4 times each week. YES!
20140703-093607-34567840.jpg

before work

in the park

after work

20140612-151524-54924741.jpg

during work

20140707-132212-48132215.jpg

new trails on a day off

20140719-105835-39515064.jpg

bike path on the weekend

  • Continue planks. Not often 😦
  • Go to Yoga at least 2x. YES! 2X
  • Walk at least once a day at work. YES! Everyday!
AM walk

am walk

20140626-155806-57486366.jpg

pm walk

  • Play tennis outdoors once a week. YES! 3X (got rained out 1x)

20140708-194418-71058390.jpg

  • Continue to use those 5 lb weights on my desk. Not often 😦
  • Run any 5k or 10K races under 10 minutes per mile! Barely!
turningpt5k

Turning Point 5k -30:49

  • Run at least 75 miles this month. YES!

july14

  • Dedicate all my runs to John Anthony my running buddy. YES! Of course.
ja

his reaction to the race shirts that I sent him

New goals:

  • Lose at least 5 lbs. NOPE!! 😦
  • Add weekly long runs. YES until my half.
20140705-201209-72729504.jpg

July 5

  • Complete my 9th half marathon. YES!
20140714-102247-37367172.jpg

a tough one at 2:26:00 but won 2nd in my AG

  • Choose a fall or winter half marathon. Nope!  Still only have the 10 miler in October.
10-26-14 in NJ

10-26-14 in NJ

  • Start training for a fall half. Nope!

I also spent time on our boat on Lake George.

20140707-135858-50338555.jpg

I spent 2 days at my friend’s on the Schroon River.

20140722-111147-40307611.jpg

I saw Jimmy Buffet in concert!!

20140722-113926-41966461.jpg

he was awesome…

August Goals:

Repeated goals:

  • RUN at least 3-4 times each week. 
  • Continue planks.
  • Go to Yoga at least 2x.
  • Walk at least once a day at work.
  • Play tennis outdoors once a week
  • Continue to use those 5 lb weights on my desk.
  • Run any 5k or 10K races under 10 minutes per mile!
  • Run at least 70 miles this month.
  • Dedicate all my runs to John Anthony my running buddy.

New goals:

  • See my mentee Amanda (she is no longer moving away.)
  • Eat healthy…lose those annoying extra lbs.
  • Run at least once a week before work.
  • Decide on a winter half.

Happy Running! How was your July?  Anything special planned for August?

runner-sig

Busy weekend ahead

Work is giving us Friday off! Woo Hoo!

So I decided to head to Connecticut a day early.

Fonda is front & center

Fonda, one of my traveling tennis friends, recently bought a condo in Torrington, CT and invited all of us for the weekend.

1382357_10201575533444070_1727069060_n

view from the condo’s deck

But if I go a day early, that means I will leave a day early.  My friend Linda is coming with me.  This will free up some beds for Sat. eve and leave me available to do a 5K on Sunday.

Sunday, August 3 in Chesterown, NY

Yes, another race. Yay!

1172516_10201242157029868_970122807_o

there is 3 mile trail around this pond

So Friday I will be driving 2 hours to CT, playing tennis, swimming, maybe running…

1102453_10201242157469879_1846540512_o

the pool

and then Saturday, more tennis, swimming, female bonding, etc. and driving home from CT.

May - tennnis vacation in Florida

love my tennis friends

Sunday, I will have to get up early to drive up to Chestertown (about 1 hr 15 min.) for the race. I may run some after and then go boating for the rest of the day.  (The race is 15 minutes from the marina.)

me schroon r

running in Chestertown

Chestertown is hilly and I will most likely be tired from 2 days of tennis. So hopefully, I will have a good race.

Goals:

  • Run the whole thing (This never used to be so hard.)
  • Beat my last race finish time (30:49)
  • Get an age group award
  • Finish uninjured

So a busy but fun weekend ahead.  Hope the weather cooperates.

Happy Running! What are your plans for the weekend?

runner-sig

 

 

 

What I’m Reading Wednesday

WIRW

Sorry this is not a running-related post.

Monday & Tuesday while I was proctoring the NYS Bar Exam I did a lot of reading:

From Goodreads:

New Bremen, Minnesota, 1961. The Twins were playing their debut season, ice-cold root beers were at the ready at Halderson’s Drug Store soda counter, and Hot Stuff comic books were a mainstay on every barbershop magazine rack. It was a time of innocence and hope for a country with a new, young president. But for thirteen-year-old Frank Drum it was a summer in which death assumed many forms.

When tragedy unexpectedly comes to call on his family, which includes his Methodist minister father, his passionate, artistic mother, Juilliard-bound older sister, and wise-beyond-his years kid brother, Frank finds himself thrust into an adult world full of secrets, lies, adultery, and betrayal.

On the surface, Ordinary Grace is the story of the murder of a beautiful young woman, a beloved daughter and sister. At heart, it’s the story of what that tragedy does to a boy, his family, and ultimately the fabric of the small town in which he lives. Told from Frank’s perspective forty years after that fateful summer, it is a moving account of a boy standing at the door of his young manhood, trying to understand a world that seems to be falling apart around him. It is an unforgettable novel about discovering the terrible price of wisdom and the enduring grace of God.

I just loved this book!  I couldn’t put it down.

From Goodreads:

This debut novel tells the story of Rachel, the daughter of a Danish mother and a black G.I. who becomes the sole survivor of a family tragedy. With her strict African American grandmother as her new guardian, Rachel moves to a mostly black community, where her light brown skin, blue eyes, and beauty bring mixed attention her way. Growing up in the 1980s, she learns to swallow her overwhelming grief and confronts her identity as a biracial young woman in a world that wants to see her as either black or white. In the tradition of Jamaica Kincaid’s Annie John and Toni Morrison’s The Bluest Eye, here is a portrait of a young girl – and society’s ideas of race, class, and beauty.

I loved this one too!  I highly recommend it!

Despite the tumor-shrinking medical miracle that has bought her a few years, Hazel has never been anything but terminal, her final chapter inscribed upon diagnosis. But when a gorgeous plot twist named Augustus Waters suddenly appears at Cancer Kid Support Group, Hazel’s story is about to be completely rewritten.

Not done yet.  Just reading it to see what all the hype is.  So far, it doesn’t compare with the writing and character portrayal of the two books above.

From Goodreads:

After four harrowing years on the Western Front, Tom Sherbourne returns to Australia and takes a job as the lighthouse keeper on Janus Rock, nearly half a day’s journey from the coast. To this isolated island, where the supply boat comes once a season and shore leaves are granted every other year at best, Tom brings a young, bold, and loving wife, Isabel. Years later, after two miscarriages and one stillbirth, the grieving Isabel hears a baby’s cries on the wind. A boat has washed up onshore carrying a dead man and a living baby.

Tom, whose records as a lighthouse keeper are meticulous and whose moral principles have withstood a horrific war, wants to report the man and infant immediately. But Isabel has taken the tiny baby to her breast. Against Tom’s judgment, they claim her as their own and name her Lucy. When she is two, Tom and Isabel return to the mainland and are reminded that there are other people in the world. Their choice has devastated one of them.

M. L. Stedman’s mesmerizing, beautifully written novel seduces us into accommodating Isabel’s decision to keep this “gift from God.” And we are swept into a story about extraordinarily compelling characters seeking to find their North Star in a world where there is no right answer, where justice for one person is another’s tragic loss.

The Light Between Oceans is exquisite and unforgettable, a deeply moving novel.

I haven’t read it yet but I will soon.

From Goodreads:

Sussex, England. A middle-aged man returns to his childhood home to attend a funeral. Although the house he lived in is long gone, he is drawn to the farm at the end of the road, where, when he was seven, he encountered a most remarkable girl, Lettie Hempstock, and her mother and grandmother. He hasn’t thought of Lettie in decades, and yet as he sits by the pond (a pond that she’d claimed was an ocean) behind the ramshackle old farmhouse, the unremembered past comes flooding back. And it is a past too strange, too frightening, too dangerous to have happened to anyone, let alone a small boy.

Forty years earlier, a man committed suicide in a stolen car at this farm at the end of the road. Like a fuse on a firework, his death lit a touchpaper and resonated in unimaginable ways. The darkness was unleashed, something scary and thoroughly incomprehensible to a little boy. And Lettie—magical, comforting, wise beyond her years—promised to protect him, no matter what.

A groundbreaking work from a master, The Ocean at the End of the Laneis told with a rare understanding of all that makes us human, and shows the power of stories to reveal and shelter us from the darkness inside and out. It is a stirring, terrifying, and elegiac fable as delicate as a butterfly’s wing and as menacing as a knife in the dark

Looking forward to reading this one, as well.

Happy Running! Have you read any of these? What did you think? Any other good books to recommend?

runner-sig

Tuesdays on the Run: Speedwork

Erika @ MCM Mama Runs hosts Tuesdays on the Run with April @ Run the great wide somewhere and Patty @ My no-guilt life

This week’s topic is: Speedwork: How to run faster

This a tough topic for me because I am not good with prescribed runs or formal drills.

So here is what they say to do: 

Woman stretching during run in a forest.

  • Be Prepared for a Little Discomfort – Some beginners have difficulty running faster because they’re afraid of feeling uncomfortable. But one of the first steps to getting faster is to learn what it feels like to pick up the pace. When you’re pushing yourself during speed training, expect to get out of breath and feel your leg muscles burning.

Runners feet

  • Work on Your Turnover – If you can increase your stride turnover, you’ll run faster. Start by running at about your 5K pace for 30 seconds and counting every time your right foot hits the ground. Then jog for a minute to recover and run for 30 seconds again, this time trying to increase the count. Focus on taking quick, light, short steps — as if you’re stepping on hot coals.

Runner on track

  • Try Interval Workouts – Interval workouts are a fun way to work on your speed. You can do track workouts, such as 400m (one lap around the track) repeats. After a 5- to 10-minute warm-up, alternate between running one 400m at your 5K pace and jogging one slow, easy recovery lap. Start with two or three 400m repeats (with a recovery lap in between each), and try to work your way up to five or six. Or, if you’re running on the road, you can use lamp posts or telephone poles to mark intervals. After warming-up, try sprinting for two lamp posts, then recover for two, and keep repeating the pattern until you’ve covered a mile.

Woman running

  • Do a Tempo Run Once a Week – Tempo runs help you develop your anaerobic threshold, which is critical for running faster. To do a tempo run, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about 10 seconds slower than your 10K pace. Finish with 5 to 10 minutes of cooling down. If you’re not sure what your 10K pace is, run at a pace that feels “comfortably hard.”

Running Uphill

  • Try Some Hill Training – Hill repeats are an efficient way to build running strength. Find a fairly steep hill that’s about 100 meters long. Run hard to the top of the hill, and slowly jog back down. Start with 3 to 4 repeats once a week, and gradually work your way up to 6 to 7 repeats.

Man Weighing Himself on Scale

  • Lose Weight – If you’re already trying to shed some pounds, here’s more incentive: Research has shown that, on average, runners get two seconds per mile faster for every pound they lose. So, for example, a 10-pound weight loss would shave about one minute off your 5K race time.

Runner lying on the couch

  • Don’t Forget About Rest Days – Don’t assume that running hard every day will make you faster. Rest is critical to your recovery and injury prevention efforts, so don’t forget to take at least one day off completely each week. Your muscles actually build and repair themselves during your rest days. So, if you run every day without taking days off, you won’t see much improvement.

Runners in race

  • Be a Smart Racer – It’s possible to shave some seconds or maybe even minutes off your finishing time with smart racing strategies, such as making sure you don’t start out too fast.

Now here’s what I do:

I should say that I don’t do much speedwork.  In fact, I rarely even do the first 2 below. I know I should and I would probably be faster if I did.

  • Modified Fartleks – In other words, I ran as fast I can until the next mailbox or lamp post.  I repeat this several times. I do this maybe once a week during a run. I also always end my runs running very fast.  I think this is because I want to be done sooner. But it does give me practice in running fast and sprinting through the finish line.

  • Track Intervals – I walk one lap of the track (400 m) and then run one lap fast.  I repeat 12 times. So I have completed 3 miles but only 1.5 miles running. Sometimes I only run/walk a half lap because 400 m of walking is boring but in the end, it is the same distance.

now he knows how to rest

  • Rest Days – I rarely run two days in a row. If I do, it may be a morning followed by an afternoon.  If my legs are tired, I run slower. Sometimes I even take 2 days off before a race. As you age, your legs need more time to recover.

  • Run a lot of races. Someone once replied when I said that “I don’t do speedwork” that “your races are your speedwork.”  This is probably true.  I am not motivated to run fast and not walk during my training runs.  I just do the miles to get it done.  However, in a race, my competitive nature takes over, I want to be fast.

Happy Running! What do you do to get faster?

runner-sig