by

Weekly Run Down for 7.17.22-7.24.22: Working Five Days

I know most of you do work five days but this is the first week since the beginning of June where I had to work on Monday.

I now have every other Monday off and then there was also Juneteenth and Fourth of July Monday holidays.

So the week was tiring. I guess I’m out of practice.

There are group run opportunities every night of the week if I so choose.. but this week, it was just too hot to wait until the evening to run.

Last Week:

  • Sunday – Boating Sunday!

Again we were blessed with another dry warm day. We chose a new site and it may have become my favorite.

shade, lake breeze, beautiful views, good book = paradise

  • Monday – A rainy morning but it had stopped by lunch time but more rain was predicted for later in the day.

I planned to participate in a group run at The Crossings after work but decided not to risk getting rained on and skipped out for a run earlier..

drove to a different neighborhood for this run

Instead of participating in a Peloton run, I listened to a AMR podcast. It made me think of Judy‘s recent posts on HR. This runner talked about spikes in her HR.  She attributed most of the HR spikes to stress. She decided to run listening to music and/or a podcast.  This prevented her mind from going to her stressors: family/work issues, her pace, the weather, etc.  No HR spikes.  Ok, I’m not saying this is the only reason your heart rate goes up but it’s worth trying if you run in silence.

I did go for a walk after work on the rail trail with a friend  We did get rained on but it felt sooo good!!

  • Tuesday – Another scorcher but a Rest Day due to a hair appt!  Self-care is important, right? (I even got my nails done last Saturday.)
  • Wednesday – There was a SOAR run scheduled on the Albany end of the rail trail so I planned to join them. (also an ice cream run scheduled on the same trail, different location. Nice to have choices.)

But because of the predicted 95 degree temps (+humidity), it got cancelled.

So my only choice was to drag myself outta bed (after a poor night’s sleep due to all the thunderstorms) and run.

It was great and I need to do this EVERYDAY!!

Instead of that after work run, I did go for a walk…. even at 8 pm, I sweat.

  • Thursday – As I have done in previous weeks, I planned to do my run right after work and then drive up to the ARE trail run location to join my friends to walk the trails.

Another hot summer day so I wisely decided to run early before work. I woke up to NO INTERNET which would complicate things.  I would have to drive to my office.

talked to the guy fixing the Internet and he assured me that it would fixed by 8am!! Too sweaty again to show you what I looked like after my run lol

And the Internet returned and I was able to work from home. Phew!

It was still very hot and humid in the evening. No lie. But it was great to head to the mountains where it was a little cooler.

great views and lots of shade and that cold drink at a nearby restaurant was amazing!

  • Friday – Rest Day!! HOT HOT but mah jongg night in an air conditioned friend’s home… Ahhh!
  • Saturday – Long Run Saturday! There was a local 5k that I thought about running…

But I do enjoy our group LONG runs and it was HOT so I skipped it.

starting early made all the difference and of course, brunch after with friends.

  • Sunday –  Boating Sunday!!

How hot will it get? 100??

The plan is to float in the lake and/or sit under an island tree and read a book (or both).

This Coming Week on the Run– 

  • Monday –  DAY OFF – Day at Emerald Lake (with my running friends)
  • Tuesday – run (after working at the NYS bar exam)
  • Wednesday – run
  • Thursday – working at the NYS bar exam, run before ARE trail walk
  • Friday – working at the NYS bar exam, rest day, mah jongg
  • Saturday – Long Run 
  • Sunday –  rest day, boating

This Coming Week on the Blog – 

  • Tuesday – PlacesI’ve Run (A-I)
  • Friday – Runfessions

I am linking up with Kim and Deborah for

I encourage you to do the same. Grab the graphic, drop your link on the host blogs and play along! Please be sure to always comment on the HOST’s blogs, as well as visit and comment on as many other blogs as you can.

Happy Running! How is your running going? Any in-person races run or planned? Has the weather been warm where you live? Please share.

by

FFF: Five Ways to be a Better Running Friend

For a while, we were running alone… and not socializing.

Now it seems than more and more runners are racing and running with other runners.

Please do not take anything I say below personal.

It’s just my opinion.  We all interact with others differently.  And than includes virtually.

Here are a few suggestions on How to Be a Better Running Friend:

1.  Give a Smile, Hug or High Five.

Sounds so simple.

It is especially welcomed when you haven’t seen a friend in a while.

Or you are passing them on a run.

Or before or after a race.

Yes, I forget sometimes because I am thinking about myself… my problems, my run…

2. Be flexible.

Obviously, you can’t always be. Some of us work full-time and others have childcare needs…

But try to coordinate runs to meet each other’s schedules. IOW, sometimes you have to run at a time that you do not prefer.

I work until 4 pm but sometimes I have to wait until a friend gets out of work or get up early and run before work (which is hard for me).

And when running with a friend, if they ask for company, you may have to be flexible on how you run… Intervals, run slower, etc.

I’m sure Jenny slowed down for me…

It’s easy for me to change to anyone’s pace. (I’m pretty loosey goosey)

Of course if you seriously training for a PR, you may only want to run with a slower friend occasionally.

3. Listen (and don’t always offer advice)

Another no brainer but we often tend to talk about ourselves… our injuries, our pace, our last race. (or is it just me?)

IOW, ask your friend after a run how it went.   Ask them if they raced recently and how they did.  If you know that they are not running due to an injury, ask they how they are feeling…

I ran, she walked but we celebrated together after

Even if you a a certified coach, not everyone wants advice and to hear everything you know on the subject.

Of course, if they ask, you should offer advice. If you’ve had a similar injury, if they ask, you can tell them what you did and if it worked.

4. Communicate and Be Dependable

You can choose whatever method method works for you – text, FB, phone call.

Call a friend to plan a meet-up or see what’s new with them.

Ask what races, they are planning to sign up for.  Share the races that you may be doing (so they can decide whether or not to join you.)

Obviously, respond promptly to calls, texts or invitations. And if you have to skip a run or meet-up, always offer a reason. (Friends will understand.)

By being dependable, I mean if you say you are going run or race, show up or contact someone to tell them that you are unable (Things happen.)  And be punctual.

brrr … glad Karen didn’t keep me waiting…

5. Provide Support.

This may be the most important.

There are so many ways to support your friends.  All of the above are examples.

Also, go to a race that you are not running and cheer your friend on. Or if you are running the race and you finish first, stay and cheer at the finish line.

You bet I was screaming “Go Judy!”

Try not to complain about your pace and say that you are “slow” or a “BOTP” runner.  We are all aware that pace is so individual.  So many variables play a part… How long have you been running? How old are you?  Are you recovering from an injury?  Have you been training for longer races? Etc.

Enough said.

The Best Running is Running with Friends | Turkey Runner

and that includes my virtual friends

Happy Running?  Any other tips?  What is the most important to you when it comes to being a good running friend? 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 Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

You are invited to the Inlinkz link party!

Click here to enter

by

Al Goldstein 5k Race Recap

JULY 6, 2022 – 7:10 pm

If you follow my blog, you know that I often got sent to NYC for work.

Usually, I just tried to squeeze in a run along the East River, along the Hudson River or in Central Park.

Well several years ago, I found a race!!!!

Apparently during the summer months on alternating Wednesdays at 7:10 pm, there is a cheap ($7.50 – if you sign up for the whole series, each race costs only $5) 5k in Prospect Park, Brooklyn. These races are organized by the Prospect Park Track Club (PPTC).

I ran one 5k in July 2017 and had a great time.

 Age group award and meeting “Al Goldstein”

I was excited that when they were scheduled again in 2018, two of the 5k races coincided with the dates that I would be working in NYC. I ran both of them.

In 2019, I was only in NYC to run one of this 5K racing series.

met someone from my hometown

And in 2020 and 2021….  there were no NYC work trips (due to COVID).

My trips to NYC this year are limited so I was very fortunate to be in NYC on a Wednesday when one these 5ks was happening.

You know I can’t resist signing up for a race.  Besides, I needed to run 3 miles anyway.

Pre-Race Preparations and Activities:

This race was a spur of the moment decision. I mean I’d run a 4 mile race two days before

and then hiked up a mountain the day before.

Yes, I am crazy!!

Obviously, this was just for fun and an opportunity to run in Prospect Park with other runners..

Race Day:

I arrived in NYC around 11 am, checked into my hotel, and headed by subway to Queens to set up for my job the next day.  I had some lunch and then headed back to Manhattan to change into running clothes.

The race didn’t start until 7:10 pm so I still had time to kill.  I decided to visit the Brooklyn Botanical Gardens since it was across the street from the park where the race would be held.

I spent several hours wandering around the gardens and loved every minute. The gardens closed at 6pm so I headed over to the Prospect Park.

Luckily there were signs and I followed them to LeFrak Center at Lakeside (where the bib pick up was). I had a scenic walk through the park. I passed the race start and end.

As I got closer, there were many signs pointing you in the right direction.

I was pretty early and it wasn’t crowded at all.

It was strange to be at a race where I didn’t know a soul.  But there were real restrooms, water and tables in the shade so I just hung out.

Eventually runners started arriving.  There were probably close to 500.

Soon it was time for everyone to walk down to the start.

The photographer caught me on the way.

There were no corrals so I just pushed into the crowd.

The important thing to note about this race was that it was HOT!!!!!!!!!!! Like 90 degrees!!

I was familiar with the course. I had a bottle of water before the race and there was usually one water stop at mile 2 and then water at the  finish.

Right before the start of the race, they announced that “one of their water stations has gone missing and if anyone’d seen or happened upon their water, please let them know or give it back!”

What!? That of course made me nervous even though I wasn’t planning to “race” it.  It was extremely warm out… No breeze and humid, as well.

As I mentioned above, I had run this course several times in the past. On the whole, although it was not an easy course, I always did fairly well and since it attracts a younger crowd, I usually won my age group.

Al Goldstein 5Ks:

2017 – 27:52
2018 – 28:24, 28:02
2019 – 28:48

Same course:
Building Brooklyn 5k: 2019 – 28:05
Brooklyn Ice Cream Social 5k: 2018  – 27:30

However, in 2022 on a very hot evening, anything could happen but I was NOT expecting any blazing speed.

The Course:

AGSS Course Map

Here’s a cool video of the course: https://www.plotaroute.com/route/840765?units=km

elevation according to my Garmin

I knew about the big LONG hill during mile 1 as well as some rolling hills the last mile.

I also remembered that there were usually runners of all ages who all looked like “runners” and the finish times were incredibly fast. A little intimidating. but it is what it is.  What else was there to do on a nice warm evening in NYC??

So here’s how it went down:

Mile 1:

starting my Garmin lol

and off I go…

I started running the first mile slowly. My legs felt like lead and I was already sweating.

don’t I look happy?

And then I got to the hill, I tried to run up it but it definitely wasn’t happening.  I did my best…

Mile 2:

Mile 2 was better but I was so hot AND thirsty.

Every who passed me by looked they had gone swimming. Even I was dripping wet from the humidity.

And so I ran then I walked and ran and then walked.  I hoped that I was running more than walking but I wasn’t sure.  And when I was running, I suppose I was running fast…

Mile 3-3.1:

By the end of mile 3, I was crashing. I tried to finish strong but I just had to walk. And walk again.

Hooray! I see that finish line!

I did not have enough energy to sprint and finished over 29 minutes. My slowest 5k this year.

But under the those miserable conditions, I was not disappointed in the least.

Post Race Activities:

I was a little dizzy and went directly to get water and sit down.

We did hear ambulances.  Apparently someone went down during the race.  (Unfortunately, I found out later on FB that the runner DIED!!! More info here.)

They quickly posted the results. I did win my age group (as I was the only one in my age group. LOL)

Additional Race Reflections:

Yes, it was a course PW.

But you can’t control the weather. And I’m happy that I ventured out to Brooklyn.

Unfortunately when I think back to this race, I will be thinking of the runner who died.  He was only a few years older than I was, a NYRR coach who had completed 19 marathons and won his age group at the previous Al Goldstein 5k. But as some runners mentioned… he died doing something he loved. Still, very sad 😦

Positives:

  • Price – $7.50
  • Vaccination required for all runners.
  • Bag check
  • Bathrooms (real ones!)
  • Water before and after the race
  • Decent turnout (450 runners)
  • Chip Timing
  • Marker at each mile
  • 5 year Age group awards ceremony after the race
  • Results immediately emailed to you
  • MANY free photos

Negatives:

  • Travel time to Brooklyn
  • Evening Race
  • Hills
  • NO WATER stops
  • Death of a runner

Would I recommend this race?

Yes. Yes. It’s a nice local race. It was definitely worth $7.50. And if I am ever in NYC at the same time as one of PPTC’s races, I plan to sign up again.

Final Stats:

Splits:

I was not kidding when I said I walked most of this race!! No regrets!

Next Up:

Possibly another July 5k and definitely a 5k in August before the THREE fall half marathons arrive.

Happy Running! Ever run a race while you are traveling for work? Do you try to improve your times on the same course? How does the heat affect your finish times? Please share.

runner-sig

 

 

 

 

 

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

I’m also linking up here:

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

 

by

Weekly Run Down for 7.10.22-7.17.22: The Heat is on…

We’ve had some warm days here and there (mostly on my race days lol) but this week, most days were warm and muggy!!

Not complaining. (I could live in the South!)

Last Week:

  • Sunday – Boating Sunday! 

Another perfect weather day!  And the fix for the boat was a quick one. Phew!

swimming, reading and relaxing on Log Bay

  • Monday – The second Monday off in my new work schedule.  My hiking buddy Heidi was not available but my friend Deirdre was able to accommodate my whim.  And off to Lenox, MA we went.

Our first stop was Pleasant Valley Nature Sanctuary but this time to climb Lenox Mountain.

we took the less steep but longer route – about 3 mi.

After lunch in Lenox, we hiked at Basin Pond in Lee.

some more hills for a little more than 2 mi.

We ended the day with ice cream (at the same place as last time).

I got home too late for the group run so I dragged myself out for run (as the sun was setting) since rain was predicted for Tuesday.

still warm and humid

  • Tuesday – Rest Day!! But where was the rain?? We didn’t get those predicted severe thunderstorms… just a little rain around 4 pm.

So I settled for a walk at the outdoor mall in my BFF.

full moon!!

  • Wednesday – After Monday’s struggle in the heat of the evening, I decided to get my run done before work.  Much nicer, I’m sure but still it was warm and HUMID!!!

yes, pink flowers were my distraction.

I forgot to download a Peloton run so I listened to one of Ali on the Run’s podcasts. Here’s some advice  from an élite runner who had some very disappointing races so just entered a race with no expectations:

Racing is the fun part of what we do… We put too much pressure on ourselves to do certain things… Race just to race. 

Now I hope I can remember that…

Instead of a run, I went for a walk on the rail trail with two friends.

5.5 miles tonight

  • Thursday – No time to run during my work day (plus so hot during lunchtime) so I ran right after work on the rail trail.

more birdhouses and still warm!

Then I joined my friends at the ARE trail run (or walk for us).

3.1 miles of trails followed by a new ice cream shop.

  • Friday – Rest Day!!
  • Saturday – Long Run Saturday!  Unfortunately many of my friends were busy today. But there were still a few of us left to gather for brunch. I ran intervals with Deb an then met Barbara and Denise after.

  • Sunday –  Boating Sunday!!

This Coming Week on the Run– 

  • Monday –  run
  • Tuesday – rest day, hair appt
  • Wednesday – run
  • Thursday – run, ARE trail walk
  • Friday – rest day, mah jongg
  • Saturday – Long Run (or 5k + 5 miles)
  • Sunday –  rest day, boating

This Coming Week on the Blog – 

  • Tuesday – Al Goldstein 5K Race Recap
  • Friday – Five Ways to Be a Better Running Friend

I am linking up with Kim and Deborah for

I encourage you to do the same. Grab the graphic, drop your link on the host blogs and play along! Please be sure to always comment on the HOST’s blogs, as well as visit and comment on as many other blogs as you can.

Happy Running! How is your running going? Any in-person races run or planned? Has the weather been warm where you live? Please share.

by

FFF: Five Ways to Run Faster

What runner has ever said “I want to run slower”? Of course, we would love to be a faster runner.

I am not a coach so this is just my opinion based on what I have heard and read.

I know you all believe that in order to get faster, you need to strength train, do speed drills and run hill repeats among other workouts.

I am sure that these couldn’t hurt. They may also get you faster finish times.

But here are some other ways to improve your speed:

1.  Proper Arm Swing

When I first learned to run, my coach repeated “To run faster, swing your arms faster.”

However, you also need to swing them correctly:

  • Bend your elbows between 70 and 110 degrees (So approx. 90 degrees)
  • Keep your hands closer to your heart
  • Stay relaxed through your shoulders. Do not let them raise up.
  • Allow your arms to swing toward the midline, but do not let them swing across your body.

BBC SPORT | Health & Fitness | Are you running properly?

I know when I get tired, it all falls apart.  My shoulders raise up and my arms drop.

2. Improve Stride Mechanics

Proper stride can help you run faster. If it’s too long, then your legs have to cover more distance with each step.

Then of course, how your feet land is important.  You need land on your mid-foot rather than heel striking or running on your toes.

Power your running with big stride

And NO shuffling… (Do any of your race photos have you looking like you are walking?)

3. Increase Cadence

Stride cadence refers to the number of strides taken per second, Optimal cadence is generally considered to be somewhere around 180 strides per minute.

A higher cadence will typically translate to a shorter stride and better form. So you should be running faster. A lower cadence can mean you are over-striding, which will slow you down.

Your cadence shouldn’t change with the distance covered.

To increase your cadence, you can practice with an app or music. But most importantly, you need to improve your form:

Use a tall posture, stacked in a straight line from head to heels, with a slight, full-body, forward lean putting your weight over your toes.

Running Cadence: What It Is, Why It Matters and How To Improve It | RunRepeat

Yeah, easier said than done…

But for some reason (without trying), I have a higher cadence. I think it’s because when I run I naturally take short quick steps and try to pick up my feet.

4. Run or Race More Often

In many cases, increasing your weekly mileage will help to increase your overall speed. You should be running at least three days each week.

If you’re already running that often, vary the distances and your routes.

I also feel that running more races will also improve your speed.  Races will give you that adrenaline to pick your pace.

My pace is always faster in a racing situation.

5. Don’t Run Alone

Many runners find that they push themselves harder when they run with others. (I know I do!)

You can often find a running group in your neighborhood for free. Ask about groups at your local running store, at work, or your health club.

I would recommend running with someone who may be just a little faster than you are.

Happy Running?  Do you want to run faster?  What have you done to get faster?  Has it worked? Any other tips to 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 Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

You are invited to the Inlinkz link party!

Click here to enter

https://fresh.inlinkz.com/js/widget/load.js?id=c0efdbe6b4add43dd7ef

by

Firecracker 4 Race Recap

              July 4, 2022 9:00 am

Many of my weekend running friends used to run this race every year.

if you read my weekly run downs, you may recognize a few of these runners

I had never joined them because it was always hot, the race is crowded and I’d prefer to head up to the lake early.

Then last year, I decided to do the race. And I loved it

So I signed up again.

I was hoping that some of my running friends would sign up too but if not, I knew there would be many others there whom I knew.

Then I had to break it to my hubby as it would interfere with our lake plans.

pic from 2018

But we went up on the lake on Sunday (the day before) so he was cool with me racing. (Plus our boat was on the DL.)

Pre-Race Activities and Preparations:

To save time on race day, my friend, Deirdre, picked up my race packet at Fleet Feet on Friday.

Since the race was on a Monday, I was still able to get my long run done on Saturday.

As I mentioned above, Sunday was a rest day with lots of sun and relaxing on the lake.

The weather for race day seemed great – not as cool as the year before but also not as warm as it could have been this time of year.

As I’ve said in most of race recaps, my goal in racing these days is to do my best but more importantly, have fun and not get injured.

.Race Day:

I ate my usual oatmeal and coffee breakfast and wore a tank and skirt (while trying to look as patriotic as possible)

I won the race cap in a raffle

Last year, I carpooled with Heidi and she knew exactly where to park.  I was thrilled when she again offered to meet me, Deirdre, Denise and drive us.  We all met at Leah’s Cakery at 8am (which was only a few miles from the race.)

We easily found parking on the street and walked toward the start…

We passed the finish line and made plans to meet there after the race.

Then of course, we took our obligatory pre-race photos.

And then we mozied on down to the start area. It was cool to see how creatively everyone was dressed for this July 4th holiday race.

I was happy to see so many people racing… many more than last year (although I think they still offered a virtual option.)

more friends!

No more staggered starts. Everyone just lined up together. There was so much excitement in the air. Live racing rocks!!

There was a flag from Ground Zero and a color guard in addition to the national anthem.

Heidi, Deirdre and Denise (who was walking) headed toward the back. I stayed toward the front and chatted with some runners whom  I knew.

Though I had run this race the year before, the only thing I remembered was that there was a BIG hill during mile 4.

course map

elevation according to my Garmin

Mile 1:

As I mentioned, this was a crowded race. The bottleneck at the beginning slowed me down which was probably a good thing as I always start out too fast.

We began running down Broadway which was a slight downhill but eventually we did hit a hill before we turned left and ran past Congress Park. I already felt the need to walk… I started thinking that this wasn’t going to be a good race…

And it seemed like everyone was passing me by but when I glanced at my watch, it showed that my pace was under 9 minutes!! WTH?

Mile 2:

I was surrounded by runners the whole race. Several times I bumped into runners or they bumped into me.  Maybe I forgot what it was like to run a big race.

As we ran through neighborhoods, spectators enthusiastically cheered us on. There were musicians or bands throughout out.  I think almost 20 (quite a few for a 4 mile race.)

The best part was that there were many folks spraying the runners with water as well as sprinklers set up.  I made sure that I ran through each one.  It was very sunny and felt much warmer than I thought it would be.

There was a water stop during this mile.  I did stop and I was happy that they had cups of water. (Last year due to Covid, they gave out bottles)

something happened to the photographer and there were no photos this year so I am posting last year’s.

I did feel a little stronger during this mile (but that was short-lived.)

Mile 3:

We ran into a few rolling hills during this mile but none too bad. As I mentioned above, there were many different groups playing music. That was a nice distraction.

Saratoga is such a pretty town. I enjoyed running through its streets.

But I started tiring and decided to just walk if I need to.

I was surprised that there was a second water stop since the race was only 4 miles. I did appreciate it and I stopped again.

In addition to the official water stops, there seemed to be many spectators giving out bottles of water.  I did not stop at any of those since I didn’t want to carry a bottle of water or waste it.

Mile 4:

I was expecting the steep hill in the last mile. And it did not disappoint. I was wishfully thinking that I could run up the whole thing.

Nope! I had to walk many times.

The best part was the ice pop that was handed out. I ate one as I continued to run/walk up the hill very slowly.

Finally I spotted that big American flag which meant we were approaching the finish line.

I sprinted as fast as I could at this point. I saw 36:xx on the clock as I crossed the finish line and was pleasantly surprised. I knew I was running slower and walked more than the previous year but my time was not as slow as I thought.

Post Race:

I immediately went to grab a bottle of water. The only refreshments were bananas and so I grabbed one. I also spotted a Ben n Jerry’s stand and got a cup of ice cream (Oops it was for parents and kids who had run the kids race…).

I really enjoyed watching so many of the runners finish, especially those that I knew. I also got to admire all the patriotic outfits.

Eventually all my friends finished and they did great.

I checked the website to see if I won an age group award. Last year, I came in 4th. I was surprised that I came in 2nd (even with  a slower time this year.)

So we all hung around longer so I could get my award.

We decided to stay in Saratoga to have brunch.  We had hoped that at this point, all the runners would have left and the restaurants wouldn’t be so crowded.

Nope, they were all full and we had to put our name on a waiting list in two places before we found a table in a third outdoor restaurant.

celebratory mimosas!!!

Additional Race Reflections:

I didn’t expect to enjoy this race as much as I did.  I also didn’t think I could run as well as I did.

I felt that I could have done better if I didn’t walk as much (but I always say that AFTER the race.)

But probably the most important factor was running the race with friends and the feeling of normalcy on this national holiday!

Positives:

  • Ample parking (parking garage and street parking)
  • Well marked course.
  • Lots of familiar faces.
  • Interesting course.
  • Friendly volunteers.
  • Music entertainment along the course.
  • Enthusiastic spectators (sprinklers and ice pops)
  • Easy and organized packet pick-up on Fri. and race day.
  • Real restrooms before and after and ample number of port-potties
  • Two water stops for a 4 mile race.
  • Additional unofficial water tables.
  • Awards (3 deep) for 5 year age group awards
  • Photo Booth

Negatives:

  • Post-race refreshments (just bananas)
  • Steep hill at mile 4
  • No race photos

Would I recommend this race?

Yes. I loved it.  I hope that I can make it work and run it again next year.

Final Stats:

Last year’s race was a big PR for me – 36:26.

As you can see below, I’m still the Queen of the Positive Splits.

a whole lotta walking going on…

Next Up:

Possibly another July 5k and definitely a 5k in August before the THREE fall half marathons arrive.

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

I’m also linking up here:

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

Happy Running! Did you race on July 4th?  Any summer races on your schedule? Please share.

runner-sig

by

Weekly Run Down for 7.3.22-7.10.22: Back to the Big Apple

There was a race and a hike at the beginning of the week and then I traveled to NYC and spent three days there.  This may have been my last time working in NYC (but who knows??) so I tried to make the most of it.

Last Week:

  • Sunday – Boating Sunday! 

The weather was absolutely perfect and we invited my stepson, his wife and their two friends out on the lake.

we drove around more than usual to show off our favorite spots…

Unfortunately, the outing got cut short as something was malfunctioning in the boat.  Hopefully it will be a quick fix and we’ll be back out there next weekend.

  • Monday – Race Day – Firecracker 4.  It was 2nd time running this holiday race. And I again had a blast.

I had convinced more of my friends to do the race with me. The weather was great. I also came in 2nd in my age group and we celebrated with brunch and mimosas after.

  • Tuesday – Lake George Hike-a-thon 2022.  I signed up last year with my friend Meg and we had such a good time that I decided to take the day of and do it again.

I signed us up for a longer and more challenging hike (Thomas Mountain).

Unfortunately it rained… well, it poured.

not much of a view and we got very wet… still had fun!

After our 3 mile hike in the rain, we had lunch at our marina and then decided to head home rather than hiking more.

  • Wednesday – Early morning train to NYC, hotel check-in and then off by subway to Queens.  It was still early enough when I returned to Manhattan to venture somewhere for a run.  The question was where to?  So many options in NYC…

You know me. It’s hard to resist a race and there was a 5k in Brooklyn at 7:10 pm.

90 degrees (and 450 runners finished) so lots of walking but when you are the only one in your AG, you win!

  • Thursday – A long day of work but the reward at the end of the day was running with friends.

and ice cream!!

  • Friday – Another long work day and train home!! Rest Day! And no race scheduled for the next day!!

After work, it was raining but I took a leisurely stroll anyway

always something interesting to see in Manhattan

And then took the train home!

the perks of the late train home

  • Saturday – Long Run Saturday!

Six miles was on my plan but Sherry wanted to run 9 so I ran intervals with her and then met all my other running friends for brunch.

some friends ran longer, some shorter and some even walked…

  • Sunday –  Boating Sunday!!

Fingers crossed that the boat is fixed…

This Coming Week on the Run– 

  • Monday – DAY OFF – hike, run
  • Tuesday – rest day
  • Wednesday – run
  • Thursday – run, ARE trail walk
  • Friday – rest day, mah jongg
  • Saturday – Long Run
  • Sunday –  rest day, boating

This Coming Week on the Blog – 

  • Tuesday – Firecracker 4 Race Recap
  • Friday – Five Ways to Get Faster

I am linking up with Kim and Deborah for

I encourage you to do the same. Grab the graphic, drop your link on the host blogs and play along! Please be sure to always comment on the HOST’s blogs, as well as visit and comment on as many other blogs as you can.

Happy Running! How is your running going? Any in-person races run or planned? Do anything fun for July 4th? Please share.

by

Share Four Somethings – June/July 2022

Harmony Harkema - The Well-Juggled Life

Share Four Somethings is a monthly link-up that Heather Gerwing started back in 2018. The concept is to share the same four topics every month as a way to look back and recap your month. The link-up opens on the 4th Saturday of every month and stays open for one week.

The topics for 2022 are: Something Loved. Something Gleaned, Something Braved or Saved and Something Achieved.

Feel free to join her.  I’m adapting it and changing the post date obviously.

1.Something Loved.

Racing, of course. And Trails and Boating.  But most importantly, time with friends and family.

2.Something Gleaned

It actually came from a birthday card:

Substitute Running/Racing for “Life.”

You can get all the advice in the world, follow recommended training plans, wear the perfect clothes, eat healthy foods, do the right workouts and the results rarely make us happy.

So we obsess…

Should I run longer training runs?  Should I do more drills? Could I have run faster?  Is my form correct?  Should I increase my cadence?  Longer or shorter stride?  Do I shuffle? Yada yada.

So why not try as the card says:

Worry less, laugh more, just wing it and be happy!!

3.Something Braved

For the first time since March 2020, I taught a live class (in Queens, NY).  I’ve been teaching remotely which is a lot different besides being impersonal, you read your content (a script).

Of course, an in-person class is harder since you have to have the content memorized but it is more rewarding seeing those persons whom you are training in front of you.  They are engaged and have to pay attention (and hopefully learning a lot.)

The downside is the threat of COVID and being indoors (and not able to wear a mask all day) all day as well as riding the subway to and from.

File:Gertz Plaza in Jamaica, Queens.jpg - Wikipedia

the inside of this building is much more pleasant

my lab

4. Something Achieved

I am more than halfway toward my 1000 mile annual running goal.  It’s only a goal but it proves that I had been running consistently all year and not injured.

So far, so good.

513 miles!!

And I’ve run 20 races so far this year!! And you know how I love to race!

A few of my local favorites:

and because it’s Friday, I’m adding one more:

5. Something Read or Watched

Not much on the TV front – most shows are on hiatus and I am not a big TV watcher (esp. in the summer).

I did see this movie (in the theatre). I enjoyed it so much (and went with friends). At some point, I’d like to see Top Gun (with the hubby).

On the reading front, I try to read everyday… so yes, I read a lot of books. Here are a few:

Happy Running! Anything to share on the topics above or one of your own? 

runner-sig

Welcome to Fit Friday Five! Please join the hosts Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida

and add your link below:

You are invited to the Inlinkz link party!

Click here to enter

https://fresh.inlinkz.com/js/widget/load.js?id=c0efdbe6b4add43dd7ef

by

Goals 2022 – Half Year Update

2022 New Year Goals Checklist. Future Goal And Plans. 3435777 Vector Art at Vecteezy

At the end of 2020, I set 15 goals for 2021. In 2022, I decided that it would be cool to keep those 15 and add 7 more. So 22 for ’22.

It’s 6 months into 2022. Let’s see how I am doing so far:

1.Run at least 3 miles twice during the week.

For the most part, THREE times during the week ALL year. And always outside.

2. Go for a walk or hike on non-running days.

Just occasionally.  During the Pandemic, there was not much to do.  I hiked 100 trails in 2020.  Now when I don’t run, I don’t feel the need to get out there.  And rarely unless I’m with a friend.

my walking buds

3. Run long on the weekend (10 miles if able).

Pretty much every weekend.  But not necessarily 10 miles.  It may only be 6-8 miles. Or just a 5k race.

by

Weekly Run Down for 6.26.22-7.3.22: Heading into the 2nd Half of 2022

Where has the year gone? Can’t believe it’s July already!!

And now the number of daylight hours is decreasing… So trying to make the most of my available time!

Last Week:

  • Sunday – Boating Sunday! 

this race will have to wait until next year

It was a tough decision to DNS a trail 5k race. But with weather in the 90s after a tough 15k the day before, I decided to join my hubby on the boat.

did not regret it one bit!!

  • Monday – DAY OFF! I now have every other Monday off from work.  I made plans to hike with friends.  But the weather didn’t get the memo. I woke up to rain!!

Heidi and I waited and waited and then decided to go for it once the rain stopped.  Fingered crossed for a good time and not too much mud.

It turned out to be a lovely day.  First a delicious lunch in Stockbridge, MA followed by a hike at Olivia’s Overlook…

a lot of gradual climbing but worth it…

Then we hiked at nearby Steve’s Glen…

this hike was shorter and easier which was a good thing since it was late in the day

We ended to day with the best ice cream at a farm in Lee, MA.

Unfortunately I got home too late to join the group run.

  • Tuesday – A busy week ahead so I squeezed in a run at lunch…

tried out my new Topos and listened to Matt Wilpers

I chose to use Peloton for my run for the music. But what interested more was of Matt’s Insights:

    • Do your best with what you got!

Don’t wish for longer legs, stronger core, cooler temps, better training on hills, etc… 

    • Are you intrinsically or extrinsically motivated?

Why do you run?  Do you need others or awards/rewards or signs of improvement? Do you just do it for you?

And then I went for a short walk after work

While I was walking, a friend called and we went for a longer walk together on the rail trail after dinner.

  • Wednesday – A busy evening so I had to run before work…

what’s with the hair? New Topos #2. Check.

Again, I was running solo so I chose another Matt Wilpers Peloton run.  And I got more advice from Matt:

    • Embrace the weather you have.

Go outside!  Make adjustments for the weather rather than excuses.

    • It’s easier for shorter runners to stay cool.

Something to do with air flow and energy expelled.

    • Lyrics to “Hung Up” by Madonna

Time goes by so slowly for those who wait
No time to hesitate
Those who run seem to have all the fun

I left work early to go the Van Gogh exhibit. It was my third time (in Montreal, NYC and now Schenectady).  Each time I saw it with different friends and each was different show. This visit was with my tennis friends.

Afterward, we went out to dinner to celebrate one friend’s BIG birthday.

  • Thursday – I had to squeeze in a run after work and before our weekly trail run walk.

one loop at UAlbany

My legs weren’t happy with three days in a row of running (but I had no choice since I skipped my run Sunday and Monday.)

always a fun time on the trails and ice cream after, of course.

  • Friday – Rest Day. After work, a relaxing evening with the mah jongg ladies,
  • Saturday – Long Run Saturday. No long races on my schedule until September 3 so I was free to just run and brunch with my friends.

We woke up to rain and my friends decided to instead to have brunch rather than run.

And yes, I was so tempted to join them….

But the rain stopped and I decided to do my LONG run.

the Bad: 97% humidity and I hate running alone! The Good: Lots of shade and bird sculptures and brunch with a friend after.

And then in the evening, the hubby and I went out to dinner with a boating friend.

  • Sunday –  Boating Sunday! 

The weather looks good and we invited my stepson, his wife and their two friends along with us.

This Coming Week on the Run– 

  • Monday – Race – Firecracker 4
  • Tuesday – rest day, Lake George Hike-a-thon
  • Wednesday – train to NYC, Al Goldstein 5k (in Brooklyn)
  • Thursday – run (in NYC) with Cari
  • Friday – rest day, train home
  • Saturday – Long Run
  • Sunday –  rest day, boating

This Coming Week on the Blog – 

  • Tuesday – 2022 Goals – Mid-Year Update
  • Friday – Share 4 (or 5) Somethings

I am linking up with Kim and Deborah for

I encourage you to do the same. Grab the graphic, drop your link on the host blogs and play along! Please be sure to always comment on the HOST’s blogs, as well as visit and comment on as many other blogs as you can.

Happy Running! How is your running going? Any in-person races run or planned? Any fun plans for July 4th? Please share.