5 Ways I’m Prepping for Fall Running

August 14, 2026 by 7 Comments

There’s nothing like a good vacation to reset your perspective — and after some time away from this space, it feels good to be back for another Fit Five Friday.

We had a wonderful trip, and while I enjoyed the break, I’m also starting to look ahead. The heat and humidity are still very much hanging around, but I can feel myself getting excited for those cooler fall miles.

Whether you’re already in the middle of a training plan, getting ready to start one, or simply hoping to settle into a more consistent running rhythm, this time of year can be a great opportunity to think about what will help you feel strong and steady heading into fall.

So for this week’s Fit Five Friday, I’m sharing five ways I’m setting myself up for fall running.

5 Ways I’m Prepping for Fall Running

Rebuilding my base:
After a looser summer schedule and some vacation time, I’m ready to get back to stacking consistent miles.

I’m not chasing big mileage right now, but I do want to keep building my endurance. One goal I’ve set for myself is to gradually work toward 7-mile long runs. That feels like a good stretch goal — challenging enough to give me something to work toward, but still realistic for where I am right now.

Refocusing on strength work:
While I did quite a bit of walking while on vacation, strength work was non-existent. No guilt — just a reminder, that it’s time to refocus.

Whether it is traditional strength training, Pilates, or a mix of both, I want to get back to making strength a consistent part of my routine. Fall running will feel a lot better if I take the time now to rebuild that foundation.

Prioritizing recovery:
This continues to be one of those lessons I have to keep returning to.

Recovery is not just something to squeeze in if there is time. It is part of the work — especially if I want to stay consistent and avoid feeling like I’m always trying to play catch-up with tired legs or tight hips.

Stretching, mobility work, sleep, hydration, and taking easier days seriously all matter. None of it is flashy, but it all adds up. And, it’s all especially important as I look to increase my mileage.

Letting go of pace pressure:
Summer running has been a good reminder that pace does not tell the whole story.

Between heat, humidity, and the reality of returning to running after time away, I’m trying not to let my watch dictate how I feel about a run. Some runs are slower. Some runs include walk breaks. Some runs feel harder than expected. And that is okay.

Right now, the focus is on effort, consistency, and continuing to build confidence. I would much rather head into fall feeling steady and encouraged than burned out from chasing numbers that do not reflect the season I’m in.

Getting excited for cooler miles:
OK this is an easy one! Fall has always been my favorite running season. After the heat and humidity of summer, there is something so motivating about the thought of stepping outside and not immediately feeling like you’re running through soup. I’m looking forward to runs that feel a little lighter, a little more comfortable, and maybe even a little more fun.

And honestly, that excitement matters. It gives me something to look forward to and reminds me why I want to keep showing up.

So, this is my definition of “fall training” – just small, intentional steps that help me keep moving forward.

Tell me: Are you thinking ahead to fall running yet? What are you focusing on right now?

Welcome to Fit Five Friday! Link up to share YOUR weekly fitness favorites with your co-hosts My First 5K and More, Running With Attitude, Run Laugh Eat Pie, and Runs with Pugs every Friday for Fit Five Friday! Please remember to share the link love by visiting and commenting on your hosts’ posts!

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Filed Under: #FitFiveFriday, Friday Five, training

From Recovery to Running — 5 Essentials I’m Leaning On

May 23, 2025 by 14 Comments

Recovery may be a long game, but I’m showing up for it one day at a time. As I continue to build back strength post-hip surgery, my fitness routine looks a little different these days, but every piece of it is playing a meaningful role in my recovery.

Here are 5 key parts of my current fitness routine—essentials I’m leaning on now and plan to carry with me when I’m fully back on the road.

Fit Five Friday: From Recovery to Running — 5 Essentials I’m Leaning On

Intentional Movement (Walking + PT Work) — Right now, every step counts—literally. Walking is the foundation of my movement routine, and I pair that with strength work prescribed by my physical therapist. These small but powerful sessions are rebuilding muscle, improving mobility, and helping me move with less discomfort and more confidence.

Stretching + Mobility Work — Stretching is no longer something I skip “if I have time.” It’s non-negotiable. I’m focusing on hip openers, mobility drills, and dynamic stretches that keep my body limber and ready for progress. This habit is here to stay, even when I return to more intense training.

Recovery is Training, Too — Sleep, hydration, and downtime are just as essential as my workouts. I’m prioritizing quality sleep and keep a water bottle nearby at all times. Recovery isn’t just about rest—it’s about giving my body what it needs to heal and perform well, now and in the future.

A Positive Mindset — Staying mentally strong through recovery is just as important as physical progress. I’ve learned that mindset isn’t something that just shows up—it’s something you practice. I lean on small wins, focus on what I can do, and try to celebrate progress, no matter how incremental. (If you’re working through an injury, you might want to check out this earlier post where I shared some tips on staying positive during setbacks.)

Consistency Over Perfection — Some days, everything flows. Other days, it’s just about showing up. Right now, consistency is more important than intensity. I’m focused on making movement a daily habit, even if it’s short. That mindset will serve me well as I rebuild toward running again.

Bonus Boost: Music That Moves Me — A motivating playlist helps lift my mood and keeps me going when energy is low. I think a good playlist can make or break a workout – it’s the soundtrack to my comeback!

Tell me – What are the non-negotiables in your fitness routine? 

Welcome to Fit Five Friday!

Join My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and The Running Teacher every Friday for Fit Five Friday! Share your fitness-related link, link back to your hosts, and please share the link love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!


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Click here to enter


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Filed Under: #FitFiveFriday, Friday Five, training

Fit Five Friday – The Importance of Building Your Base

January 14, 2022 by 17 Comments

Whether you’re a new or seasoned runner, base-building is a key component of your training cycle. Consider these five reasons not to overlook the importance of building your base.

The Importance of Building Your Base

Improves your aerobic efficiency — Base building is essentially about time on your feet to slowly and consistently increase your mileage without a focus on hitting paces. As you build your mileage base, you can improve both your VO2max (the capacity to take in and utilize oxygen) and your running economy (your efficiency at utilizing oxygen).

Allows your muscles to adapt — As you build your mileage base, you challenge your musculoskeletal system to better handle the stresses of running before moving into phases of harder training. With low running intensity, your muscles, tendons, ligaments, bones, and fascia have time to adapt – in other words, it helps to prevent injuries.

Provides an opportunity to focus on form — As you slowly build (or rebuild) your mileage, base building provides the opportunity to focus on your running form without the distraction of hitting particular paces in your workouts

Improves your recovery — As you improve your aerobic efficiency, your capillary network expands allowing for more blood supply to the muscles, which helps to speed your recovery.

Allows you to adapt mentally — If you are new to running or returning to running after a break, building your base not only allows your body to adapt, it also gives you the opportunity to mentally adapt gradually to a heavier training load.

Do you take time to build your base or do you dive right into your next training cycle?

Welcome to Fit Five Friday!

Join My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida every Friday for Fit Five Friday! Share your fitness-related link, link back to your hosts, and please share the link love by visiting and commenting on your hosts and at least two other Fit Five Friday bloggers!

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Filed Under: #FitFiveFriday, training

April Wrap-Up and May Goals

April 30, 2018 by 20 Comments

And just like that, another month is coming to a close! So it’s time for a quick wrap-up of how things shook out in April.

Running – There were 60.55 miles on the road and the mill. Following the recommendation of my massage therapist, I shelved my new Mizuno Skys and went back to running in the Saucony Zealots. I also added in the new Kinvara 9s (I use to run in Kinvaras all the time until Saucony messed with the design). So far so good!

Strength Work – Thanks to the Tricep dips, Push-ups, and Jump Squats challenge there was some focus on strength training this month. And, my plank streak continues to roll along (120 days and counting!)

Cross-Training – Just a little time was spent on the Arc Trainer, but my poor yoga mat was often neglected.  Basically, as my schedule grew more hectic during the month, non-running workouts took a backseat.

May Goals

With the Run to Remember Half at the end of the month, there will obviously be a big focus on building mileage. If I complete all of the runs on my training plan, then I should hit around 85 miles.

And, with the increase in mileage, I know I have to keep up the self-care (rolling, massage) and the PT exercises that seem to help keep the piriformis happy and quite.

I also know that I do better if I don’t “just run” so weekly yoga sessions and some time with the kettlebells will also be part of the plan.

Overall the goal for May is consistency!

I’m joining Holly and Wendy for the Weekly Wrap.

And, with Erika, Marcia, and Patty for Tuesdays on the Run.

How was your April? What are you looking forward to in May?

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Filed Under: goals, month in review, training, Tuesdays on the Run, Weekly Wrap

Weekly Wrap – Looking for a Silver Lining

March 4, 2018 by 37 Comments

Happy Sunday!

It has been one whirlwind of a week and I am so happy to be on the backside of it. Before I put it firmly in my rearview mirror, let’s recap shall we?

Monday – Rest day, as usual. Completed plank streak day 57 and 100 Bird-Dogs for the final week of the Superman, Squats, Twists Challenge. I substituted bird-dogs for the supermans because they agree more with my lower back.

Tuesday – I had presentations to give for work which required almost 6 hours of driving to and from – needless to say I felt like a pretzel by the day’s end. After some gentle yoga poses, I eeked out 50 of the 100 challenge squats plus plank day 58 and called it a day.

Wednesday – 3 miles soaking in a beautiful 60 degree day! This run probably felt the best since coming back from being sick. I followed it up with planking and 100 twists to wrap up the SST Challenge.

Thursday – I was on the road again for work, but thankfully there was less time in the car. I question my sanity but I did join Rachel’s Total Body Challenge, which kicked things off with 10 burpees. I absolutely hate burpees so it will be a miracle if I make it through…but I do love a good challenge.

Friday – I woke up to the howling wind of the Nor’easter bearing down on us so I headed to the gym for 3 miles on the mill and Day 2 of Total Body. After a quick shower, it was off to see my massage therapist to get some relief for a cranky piriformis.

Saturday – With the remnants of the Nor’easter still in full effect, I decided to push my run to Sunday and avoid the harsh wind. So it was a rest day with 20 burpees and planking thrown in.

Sunday – The goal was 7 miles, and within the first half mile, I knew that this was going to be tough.

Full disclosure – the cranky piriformis first reared its head on the back half of last Saturday’s 6 miler. And, while it was definitely aggravated by so much drive time on Tuesday, I was really encouraged by how I felt after my next two runs.

When I went to see my MT on Friday she had warned me that it was clear to her that I had tweaked something and that runs longer than the 3s I’d been running might irritate it – cue the foreboding music. Well, she’s usually right on the money and she was right about this run. I held it together for the first 3 miles, but then the wheels came off. I hated to cut the run short, but attempting to run with my right leg screaming at me didn’t seem to make much sense so I headed for home and settled for 5.

I’m having a hard time shaking off today’s run. For one thing, I’ve dealt with piriformis issues before and know what a bitch it can be; and two, it’s left me feeling like next Saturday’s Black Cat race/training run is out of reach. My biggest goal this year is to steer clear of injury so I can go after some big goal races. I’ve got to update the RunnersConnect coaches on today’s run – I’ll be curious to see what they have to say.

Is it worth it to push for double digits next week just because I committed the $35 to run?

I’m linking up with Holly and Wendy for the Weekly Wrap.

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Filed Under: training, Weekly Wrap

Black Cat Week 7 – Trying to be patient

February 18, 2018 by 22 Comments

So I should be wrapping up week 7 of training for the Black Cat 10-miler, but the reality is very little training has been going on. I went down with the flu two weeks ago, and while I thought I was over the worse of it last weekend, I’m learning recovery is not a straight line!

I spent this past week trying to regain my bearings – some moments feeling good, only to have someone pull the energy rug out from under me quickly. Mostly I’ve been dog-tired. I spent the week trying to let go of my disappointment at watching my training progress go south and focusing instead on what I could do and giving my body all the rest it was craving. So as a result, the week shook out like this:

Monday: Rest; plank streak day 43

Tuesday: Got back to the Superman, Squats & Twists Challenge with 60 squats plus planks

Wednesday: A hectic day of presentations for work really set me back. I had planned to get some cardio done, but by the time I got home I was toast. So I got my plank done and enjoyed a quiet V-Day dinner at home with J.

Thursday: Woke up feeling horrible and discouraged that I was sliding back and not getting better. It was a tough day mentally, but I gave in and let myself sleep a lot. (A plank did happen)

Friday: Finally woke up feeling good. I got some errands done, met a friend for lunch, and then met another friend for a 3-mile walk in time to catch this beautiful sunset. I finished the day with 70 squats and some planking.

Saturday: Yeah ok so maybe I got overly ambitious on Friday. I woke up Saturday feeling drained so I kept it simple with a little yoga, planks, and 70 twists.

Sunday: Finally some running! 4 hard-fought miles thanks to 5:1 run/walk intervals.

Just a little less than 3 weeks until Black Cat and it looks like I’m going to have to re-think my goals for this race. It’s a good thing I’ve got the Portland 10 Miler a few weeks later!

So tell me something about your week!

I’m linking up with Holly and Wendy for the Weekly Wrap!

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Filed Under: Black Cat 10 Miler, Recovery, training, Weekly Wrap

Black Cat Weeks 3 and 4

January 28, 2018 by 42 Comments

In the flurry of last Sunday’s AFC Championship Game and the awesome comeback win of my beloved Patriots, I completely missed last week’s Weekly Wrap. So I’m linking up with hosts Holly and Wendy for a quick wrap up of the past two weeks of Black Cat training.

When I last checked in I was starting to feel off and had that sense that a cold or something was ready to unleash itself. Well, I manage to dodge it for a few days, but the creeping crud finally hit in full force this week – taking out both my boys and finally me.

I’ll spare reliving the details, but I’m happy to say that I did manage some workouts despite feeling less than 100%. Most of my runs have been quick 3-milers. But a break in the frigid temps has helped to nudge me outdoors for a couple of runs, including a great run last Sunday when it actually reached 50 degrees! (Who can turn down 50 in January?!) I hit 6 miles, which is the longest I’ve gone in a while.

I’ve also been doing what I can to keep up some strength training focusing primarily on glutes and hips. Additionally, the plank streak I started at the first of the year continues (hello day 28)!

This week also brought some fun mail as I got my first ambassador shipment from Headsweats!

I also got my discount code to share – use ATTITUDE25 for 25% off full-priced items on the Headsweats website!

Thankfully, I’m starting to feel better so this week I looking forward to returning to something that looks more like a consistent training plan.

And that’s a wrap!

Tell me something about your week – Have you managed to stay healthy? Do you workout when you’re sick?

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Filed Under: Black Cat 10 Miler, training, Weekly Wrap

Black Cat Week 2 Wrap Up

January 14, 2018 by 48 Comments

Week 2 of Black Cat training is done and it was a bit all over the place.  I spent the week juggling a hectic schedule while feeling less than stellar. I’ve been definitely fighting off something and it finally caught up with me today.

Monday – Woke up feeling pretty lousy – like a cold was imminent. Thankfully it was a rest day so I worked from my couch under a blanket and hoped it would pass.

Tuesday – A heat wave of 40-degree weather broke out and I just couldn’t pass it up. I felt like crud so it was a slow and easy 3 miles – felt great to be back outside!

Wednesday – Made my first foray back to early morning workouts and hit the gym for 40 minutes on the bike and some strength work.

Thursday – A collision of schedules and still trying to get on top of whatever had me feeling so crappy made this a rest day.

Friday – I so wanted to run in the morning to beat the crazy rain and wind heading our way but just couldn’t rally. I settled for treadmill miles later in the day happy to have not missed my run!

Saturday – My body was craving a good stretch so I hit the yoga mat with my furry yogi master 😉

Today was suppose to be a 7-mile long run, but I feel like I’ve been run over by a truck so I gave in and have spent the day on the couch watching football. I’m not working tomorrow since it’s MLK Day so hopefully, I can get that run done then.

In other news…I found out that I was selected as a Headsweats ambassador for 2018! I love their hats and visors and am looking forward to representing them!

And that’s a wrap! I’m linking up with Holly and Wendy for the Weekly Wrap.

Tell me something about your week. Did you get a break from the frigid temps this week?

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Filed Under: #TeamHeadsweats2018, Black Cat 10 Miler, training, Weekly Wrap

Wrapping up Black Cat Week 1

January 7, 2018 by 42 Comments

The first week of the new year is in the books so it’s a good time to get back to weekly updates. I’m linking up with Holly and new host Wendy for the Weekly Wrap – this a great link up to find support and motivation, so be sure to stop by and check out how everyone spent their first week of 2018.

For me, this week marked the start of my training for the Black Cat 10 miler. While I was all fired up to hit the pavement, Mother Nature had something to say about it.

Monday – New Year’s Day & a rest day

Tuesday – Strength training. While I usually run on Tuesdays, a quick glance at the weather and the snowstorm coming on Thursday had me juggling my schedule so I could keep an every-other-day run schedule.

Wednesday – Bitter temps settled in and with hill repeats on my plan I ran my first miles of the year on the mill.

Thursday – Cross training by way of shoveling 12 inches of snow thanks to the “bomb cyclone”.

Friday – Sub-zero temps and ridiculous winds meant I was heading back to the gym for another run. The highlight was having my son join me!

Saturday – I was feeling very beat up after Friday’s run (happens often to me after mill runs) so I was happy to have a rest day.

Sunday – Yeah it was 1 degree so back to the gym I went. 6 more miles on the mill.

So while I would have preferred to have run outdoors, I’m happy with 13 miles to kick off this training cycle. The forecast shows a warm-up into the 30s this week so I’ll look forward to hitting the road.

So how was your first week of the year? Are you training for anything?

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Filed Under: Black Cat 10 Miler, training, treadmill run, Weekly Wrap

Weekly Wrap: Goals, Decisions & StrideBox

April 30, 2017 by 42 Comments

I know it’s already been said by many, but I do have to ask – how is it possible that tomorrow is May 1st?!?

I had set 5 goals for April:

  • Hit every workout
  • Run 100 miles
  • Continue my plank challenge
  • Weekly yoga
  • Meal planning

Well, if you’ve been following along here, you know goals 1 and 2 quickly went out the window as I’ve been plagued with a hip/glute thing that just won’t quit! I am happy to say that I did a pretty good job with the other 3 goals so that makes me happy!

While it’s taken me a while to say it out loud, it’s been very clear that my body’s just not up for dealing with a lot of miles right now. 5 – 6 miles is my sweet spot at the moment – any more miles and the hip speaks up loud and clear. As much as I want to be running the Run to Remember half marathon at the end of May, it’s clear I need to stay in my zone, drop down to the 5-miler option and continue to get healthy. So my race dilemma has been resolved.

And speaking of RtR, week 8 played out like this:

Monday:  A trip to the chiro and yoga
Tuesday:  Cross-training on the arc trainer
Wednesday:  Rest
Thursday:  3-mile run and a 90-minute sports massage
Friday:  Strength day – hips & glutes (no surprise!)
Saturday:  5.6-mile run

In other news, the great folks at StrideBox sent me another box of goodness along with a special coupon code to share with all of you!

Use code 5RWA417 to receive $5 off of the first box when you sign-up for a monthly StrideBox subscription! This code is good through May 15th. I have really enjoyed receiving these complimentary boxes – you can check out my review here.

As always, I’m linking up with Holly and Tricia for the #WeeklyWrap. Please be sure to head on over and check out all of the great ladies participating in this fun and motivating link-up! 

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Filed Under: #StrideBox, Boston's Run to Remember, training, Weekly Wrap