GG5K Profile: Samantha Riegel – runner

Meet Samantha, our GG5K Profile of the Day! Last year, Claverack resident Samantha Riegel finished the New York City Marathon in just under 5 hours. She is now training for the Hudson Area Library’s GG5K – 2017. Although Riegel didn’t take up running until her late twenties, she is now an avid enthusiast. With both half-marathons and full marathons under her belt, she now has her sights set on a triathlon. Learn more about Samantha below!

To register for the Ghostly Gallop 5K, the GG Walk or GG Kids’ 1-mile Fun Run, go to For daily tips to prepare for the run, go to

What made you start running? – I wanted to lose weight after having children (2 boys, 7 and 2 years of age). With a full time job and child rearing duties, I quickly came to love the solitude – just me alone with music and nature.

How do you train? –Normally, I run 5 days a week – usually 4-5 miles each day – always in the morning. I run near my house in Claverack. If I’m training for a specific race, I usually get up at 3:30 or 4am and run 6 days a week. I might do 4 days at 5 miles, then 2 days at 9 – 12 miles. I do strength training then, too.

Tell me about your diet? – Nutrition is a big part of my training. I do meal prep twice a week and eat “clean” 80% of the time. We try to eat lots of veggies – like Brussel sprouts and broccoli. And, after I work out, I’ll eat 4 egg whites and one whole egg.  Lots of fruit, too.

Are you working towards any specific goals? – A couple months ago, I bought a bike so I can train for my first triathlon. I’ve always enjoyed swimming and, of course, I love to run. But biking has been a struggle. I wanted to set this as a new goal that I knew would be difficult for me. I’m aiming for the Cooperstown Triathlon on June 3.

Do you have any books or films that are inspiring? – My favorite book is by Kristin Armstrong. It’s called Mile Markers: The 26.2 Most Important Reasons Why Women Run. It is full of inspirational quotes that are very relatable. Sometimes I pull a couple out and write them down – or blog about them with my on-line running acquaintances. While I’m out, I run them through my head.

I am also a huge fan of Runner’s World Magazine. I stalk the stores for each new issue, then read it from cover to cover. I think they have great ideas for training – and interval training. I never miss it.

What do you like best about running? – The meditation and the free time – especially since I work 80 hours every two weeks. My favorite part is just unplugging – using the run to clear my mind and prepare myself for the day. It’s my alone time.