Monday running update

20140625-122436-44676505Last Week:

  • Monday – 2 walks at work, rest
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AM walk

  • Tuesday – 3 4 mile run before work, 2 walks at work, rest, tennis
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but it was 4 miles with perfect temps

AM walk

AM walk

PM walk

PM walk to the park

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

AM walk

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  • Thursday – DAY OFF – trip to the US Open
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long day (7 am – midnight) but so much fun!

  • Friday- walk at work (too tired), 3 4 mile run, mah jongg

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  • Saturday – 7 mile run
  • Sunday –  boating (Xmas on the lake party)

This Week:

  • Monday – DAY OFF – 4 mile run
  • Tuesday – walk at work, 4 mile run
  • Wednesday – 2 walks at work,  yoga
  • Thursday – walk at work, 4 mile run
  • Friday- 2 walks at work, rest, mah jongg
  • Saturday – 5K race + more miles
  • Sunday –  mah jongg party at the river

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

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August Rundown

August Goals:

  • RUN at least 3-4 times each week. YES!

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  • Continue planks. Not often.
  • Go to Yoga at least 2x. Nope!
  • Walk at least once a day at work. YES!

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  • Play tennis outdoors once a week  YES! (got rained out 2x)
  • Continue to use those 5 lb weights on my desk.  Not often!
  • Run any 5k or 10K races under 10 minutes per mile! Yes and No!
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Jailhouse Rock 5K – 28:25 = 2nd in AG

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Camp Chingachgook 10K – 1:04:54 = 2nd in AG

  • Run at least 70 miles this month. NOT QUITE!
  • Dedicate all my runs to John Anthony my running buddy. YES!
  • See my mentee Amanda (she is no longer moving away.) YES! We went to an amusement park.

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  • Eat healthy…lose those annoying extra lbs. No! :( But I didn’t gain any more.
  • Run at least once a week before work. Yes!

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  • Decide on a winter half. Not yet!

What else?

I spent two days in Connecticut where I went hiking and played a lot of tennis.

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I went for breakfast at the race track with Molly for the 30th summer.

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I went to another tennis weekend on the Schroon River.

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Also I spent some more time boating on the lake with my hubby.

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 September Goals:

  • RUN at least 3-4 times each week. 
  • Do planks.
  • Walk at least once a day at work.
  • Use those 5 lb weights on my desk.
  • Run 5k races under 10 minutes per mile!
  • Start training for October 10 mile race.
  • Pick a destination Winter or Spring race.
  • Run at least 70 miles this month.
  • Dedicate all my runs to John Anthony my running buddy.

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

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Santa Claus is coming to Lake George

It’s the Annual Christmas in August on Log Bay party. Hundreds of boats tied together, a live band, lots of food, drink and fun!

It is always the most awesome day on the lake of the summer:

2010 – brrr!

2011 – hot!

2012 – just perfect!

2013 – cloudy but it didn’t rain

2014 – maybe we’re due but the forecast is for rain!! Oh no!

Fingers crossed that I get some boating and RUNNING in this weekend.

Happy Running! What do you have planned for the weekend?

 

 

Friday Five: Fall Preview

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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 Fall Preview.

Here are the 5 things that I am looking forward to this fall:

1. Fall Foliage and Cooler Temps

along the Schroon River

along Lake George

The fall colors are beautiful in the Northeast.  I hope to get to do some running in the Adirondacks and some on the local bike paths and trails.

Washington Park

Nisky Bike path

2. The Perfect 10 race.

on Oct 26 in NJ

10 miles is less to train for than a half marathon.  It is a new race for me and supposedly flat.  I am going to combine it with a visit to a former college roommate.  The race is all-women and in addition to a medal, you get a hoodie. YAY!

3. Fall activities with my mentee and her sons

2013

Ellm Family Farms is one of our favorite places to go with the kids. There’s a lot of things to do there – rides, ziplines, mazes, pumpkin picking, etc.  Plus they have great cider donuts.

2012

4. Stockade-athon 15K

This race is the oldest 15k in the country.  I’ve done it twice before. It is challenging but lots of fun. This year they changed the course.  Hope it is easier.

The new course generally follows the course layout of the previous few years in a clockwise loop versus counter clockwise as in years past. The new course, adds approximately 1.5 miles of new sections, including a short section in Riverside Park in the Historic Stockade, and two new residential loops.

I’m going to miss the big fireplace in the park to warm up.  The start and finish activities will now be indoors.

5. A new 5K & 10K

It’s no secret that I love to race and I love trying new races. As the cold weather approaches, I will try to run as many as possible.

Burnt Hills Apple Run 5K  on Oct 4. was recommended to me.

Great Pumpkin Challenge 5k and 10k on Oct 18. was one that I have signed up for but never run.  This is the year!

 

Happy Running! What are you looking forward to this fall?

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Long Runs and Half Marathon Procrastination


I usually train for 12 weeks for my half marathons.  That is, I add long runs each weekend that increase one mile until I reach 12 miles and then taper to 8.

My last half marathon was July 13, 2014.

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And I have no half marathons on my schedule!!

Shocking!

Actually I considered after the last one, which was very rough, to maybe just do short races.

The problem is that without a half marathon to train for, I make excuses about doing any long runs on the weekend.

(And nothing gives you the feeling that you get when you cross the finish line of a half marathon except maybe crossing the finish line of a marathon but I’m not doing that.)

So in order to be motivated to run more than 4 miles, I need a half marathon on my schedule, I guess.

Since it is almost September, it looks like a fall half marathon is out.

And it is too cold in the NE so I would need to travel.

Travel is another issue.  I don’t have a lot of money to spend. I may have worn out many of my friend invites.

Santa Clarita Half  Marathon with Ellen

Susan & Robin the day before my Half Marathon in Sarasota, FL.

It is also a lot more fun to do a big race with friends.

with Felice, Elisa, Amanda, Janis & Bridget at the Adirondack Half Marathon

Love Run with Adrienne, Lisa, Andrea & Heidi (missing from photo)

As it stands now, my fall race may be the Perfect 10 Miler in NJ.

Then if I am going to drag myself outdoors in the winter, I will need a winter and/or spring half marathon.

And I want it to be scenic and fun!!

Possibly in Florida on January 17…

and visit some friends in the area. (but flights are expensive as well as renting a car.)

or on March 15…

(I can take the bus but hotels are expensive in NYC)

or on May 9 (my birthday)…

(I can drive but it’s exam time where I work.)

So as you can see, I am procrastinating.

Any advice?

Happy Running! How do you choose your half marathons?

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I am a Perfect 10. Are you?

October 26, 2014

I was so impressed by CGI’s organization of the Love Run in Philly last March that I signed up for this race.

I am also going to take advantage of the fact that it is in NJ and visit one of my college friends.

here we are last Novemeber

It is an ALL WOMENS race which is cool but it also has a lot of extra perks:

HOODIE  (Super lightweight, dries so fast and fits (true to size) perfect, in an orchid color)

VANITY (TAGS) BIBS

FREE FINISH PHOTO

PRE RACE PAMPERING PARTY (interactive group fitness classes, hair braiding, body glimmer tattoo’s, retail village with the best in racing gear, the hottest racing couture and of course all at the best prices.)

TRADITIONAL PERKS

Custom Finisher Medal for all distances and the Daughter Dash
Free Training Plans
Finish line party featuring our new Coffee & Hot Chocolate Bar

THE COURSE:

Enjoy your 10 mile run through beautiful Mercer County Park. This flat (and fast) course winds you along the waterside, through the shaded woods to thousands of cheering spectators waiting at the boathouse.

From rock bands to acapella groups you’ll enjoy every minute (okay maybe not every minute) of the course. Oh did we mention the “Bow Tie” Guys, handsome, bow tied men who lead you out and cheer you home.

Doesn’t that sound like fun!

So why don’t you join me?

Happy Running! Are you running the perfect 10 Miler?

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Tuesdays on the Run: Cross-Training

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: Cross-Training

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What is Cross-Training?
 

According to Acefitness.org, “Cross training is typically defined as an exercise regimen that uses several modes of training to develop a specific component of fitness.”

All half marathon and marathon training schedules include at least one day of cross-training.
 
What are the benefits of cross-training?
  • Reduced risk of injury People who are particularly prone to lower-leg problems from running long distances should consider incorporating low-impact activities such as elliptical training, cycling and swimming into their regimens.
  • Enhanced weight loss -  people who need to lose weight can effectively achieve a reduction in body weight and fat stores by combining two or more physical activities in a cross-training regimen. They can, for example, exercise on an elliptical trainer for 20 to 30 minutes and then cycle for an additional 20 to 30 minutes.
  • Improved total fitness –  Cross-training can include activities that develop muscular fitness, as well as aerobic conditioning.
  • Enhanced exercise adherence - Cross-training is a safe and relatively easy way to add variety to an exercise program.

Another benefit of Cross-Training is that you can explore different kinds of sports. Although, you are a runner, you may find that you enjoy biking or swimming. Also when you cannot run due to an injury, you can still cross-train. When I broke my ankle, I could not run but I was able to bike and use the elliptical.

What activities are considered cross-training?
 
1. Cycling – According to scientific studies, runners benefit the most from cycling.
(I have only biked when I was UNABLE to run. I should do it more but who has the time.)

bike
 
2. Resistance Training -  Recent studies have linked resistance training with improvement in running, reducing heart rates while doing so, and improving race times at distances from shorter runs to marathons.  It also protects runners against lower body injuries, and circuit training provides a great cardiovascular workout, and increasing muscle power.  The gym is the best place to do this, with the help of Personal Trainers.
 
Unfortunately I do not belong to a gym and the closest thing I have done is using these resistance bands (when I was recovering from an injury.)

red in pt & yellow at home

3. Swimming - It is an activity that is easy on the joints, supports your weight, builds muscular strength and endurance, improves cardiovascular health. It is also good for the lungs because of the breathing exercises you have to do while performing the activity. For runners who have sore legs, this is most recommended since it’s low impact, and it surprisingly burns a lot of calories.

I wish I were a better swimmer but I am not (and I do not have access to a pool.)

pooped after the race

my version of lake swimming

 
4 . Aerobic Exercises – It provides an outstanding cardiovascular workout, boosts quadriceps and hamstring strength, improves coordination, and can make runners quicker on their feet. In addition, the upper-body movements used in aerobic dance may even tone up runners’ torsos a bit. Zumba is pretty popular and there are many videos with aerobic exercises/dancing.
 
When I was younger, aerobics classes were popular & used go to them.  Zumba is something I want to try.
 
5. Other sports like Tennis, Soccer, or even Golf can also be considered as Cross-Training activities, as long as it benefits you in burning calories, toning muscles, building stamina, endurance.
I love to play tennis (tried golf but I stink at it.) and play doubles at least once per week.
 

playing tennis

Tips for Cross-Training:

1. Choose what you like - Try several things to decide what’s beneficial and best for you. Also consider your resources like time, money and energy.

2. Start slowEven if you are an experienced runner it doesn’t mean that you are already good at another activity or sport. Start at the beginner’s level of any sport or activity that you will engage into.

3. Do not strain yourself -  Try to stick with your training days but use a cross-training activity as an alternative on some days not allotted for running.

4. Chose the ones that will not use the muscles that you use during runningthat is why I do not play tennis and run on the same day (they both can strain your calf muscles) but I may do yoga after running.

5. Hydrate & Eat Well – Always make sure you hydrate yourself well especially if you sweat too much. Always eat healthy food. Avoid junk food and foods that are high in salt and fats. Try to eat more carbohydrates before exercise and protein after.

5. Have Fun! - You should always enjoy what you do because if not, you will not keep it up.

Happy Running!  Do you Cross-train?  What do you do as Cross-training?

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