Month: July 2013

by

Listen to Orville Rogers and Strive to be Above Average

Orville Rogers’ 5 Rules for Running Forever

  1. As far as training goes, listen to your body. Don’t go too fast or too far.
  2. When you’re upping your training, increase your speed or distance, not both. If you overtrain, you risk your next competition.
  3. Look at the records and then make a goal for yourself that you think you can do.
  4. Visualize, and when you visualize, picture yourself breaking those records.
  5. Never give up.

Oh yeah—and stretch.

orville_rogers_500

at age 95, he has set 7 world age group records this year

Read the complete article here.

I agree with his advice especially #1 & #2 (except that I forget to stretch).

1.   It is really important when injured to know when to run, how fast, how far and how often. That means listening to your body and knowing when aches & pains are serious or just part of life.  It means being patient… (I am not good at this!!)

2.  I usually concentrate on distance.  Being older, I need to build up my stamina and fitness level.  I need to be careful about overdoing.  I used to worry about speed when I only ran 5ks.  I also did more speed workouts when I was injury-free.   Now I seem to always be coming back and I am glad to be running.

3.  My goals in the past have been PR or win a Age Group award.  Again when you are constantly in recovery mode, PRing is NOT realistic. So a realistic goal may be to be ABOVE AVERAGE.  It seems that I am way above average with regards to “AGE” and I am usually above average in my 5K time.  So my new goal is to be above average in my 10k and half marathon times.

and I NEVER GIVE UP!!!!

Happy Running! Do you have any other running advice? Are you “Above Average?”

runner-sig

by

Who Wants to Run Anyway?

I do!

But is SOOOO HOT!
weather 7-17

Now really!? This is the Northeast not Florida or California or Texas!!

But my doctor said I could try running 1 mile on the track!!

Being the impatient person I am and not having run for 45 days, I couldn’t wait…

20130717-191136.jpg

this is what my car read when I left work

I rushed home, had dinner and waited for it to cool down to a mere 90 degrees and went back to the track at work.

I was a little nervous… my first run after an injury is always scary but I quickly forgot  about my foot and concentrated on breathing in this HEAT.  I stopped after each lap to grab some water and continued at an easy 11 minute pace (which did not feel easy) until I had run ONE MILE!!

20130717-195808.jpg

Running on a track is pretty boring.  But it is better than not running at all.  I may try the treadmill if it cools down. I am not sure how long I can wait before hitting the road.

We’ll have to see how the foot behaves…

Happy Running!

runner-sig

by

X-Rays #5 with High Expectations

tumblr_m5xu49KdB31qzw0uno1_500These are  the x-rays scheduled 2 weeks early for reasons that I explained in this post.

Of course, I was the most nervous about these because of my high expectations and not wanting to look unreasonably impatient.

I am thinking …If my foot is healed, I can start running.

running in Naples, Fla.

If I start running, I can run a race …

determined to break 30 minutes!!

This one is Sept 7.

and I can start training for my October half marathon.

logo

I can start playing tennis soon.

playing tennis

I can enjoy boating more!!

lglaborday3

hiking at Log Bay

As I said— High Expectations!

So you are probably in suspense.

Good news: NO More X-rays!

Bad news: X-rays still show a FRACTURE!!!

My doc says that this is normal.  A displaced fracture or one that needs surgery heals faster.  A fracture such as mine will show on x-rays for a long time (even maybe until January) so there is nothing more he can do.  Getting more x-rays will just make me more depressed.

So what can I do?

He says that I can return to normal activity but do it slowly.  If it starts to swell or turn colors, cut back.

What does this mean for me?

  • I can wear shoes.
  • I can walk.
  • I can start to run but on a track for a mile (if it doesn’t hurt).
  • I can slowly increase the miles (on a track or treadmill).
  • In 3-4 weeks, I can try playing tennis.
  • It should heal fine if I don’t drop something on it or fall on it.
  • Eventually, I can run my normal schedule… (when I don’t know??)

YES, I AM DISAPPOINTED!! 

Happy Running!  

runner-sig

by

Two on Tuesday

imagesCAWAHHCE

  1. Yesterday, I took an unplanned off-track walk. I planned to walk on the track but a field day was going on so I walked into town. It was very hot and it was also uphill on the way back (so I stopped at Starbucks as a reward).

I survived and it was a nice change from the monotonous track (hopefully my foot is no worse for wear.)

20130715-161136.jpg

the lake in Washington Park

20130715-161127.jpg

sunflowers, my second favorite after tulips

green tea frappuccino - yum!

green tea frappuccino (minus the whipped cream)- getting addicted to these

2. I also saw a great movie last night: 20 Feet from Stardom –

 In his compelling new film, director Morgan Neville shines a spotlight on the untold true story of the backup singers behind some of the greatest musical legends. Triumphant and heartbreaking in equal measure, the film is both a tribute to the unsung voices who brought shape and style to popular music and a reflection on the conflicts, sacrifices and rewards of a career spent harmonizing with others. 

Twenty Feet From Stardom

Go see this movie if it’s playing in your area!! You’ll listen to songs differently.

Tonight I plan to take my first bike ride (since my last injury.)  Yes, I only ride when I can’t run. I don’t hate to ride…it’s just a distant 4th after running, tennis, yoga…and there’s no time for everything.

Happy Running! Have you seen any good movies lately?

runner-sig

 

by

The Last Non-Running Weekend on the Lake?

Running soon??

Maybe?

Anyway, this past weekend was a HOT one.  No better place to be but on the lake.

Blogging has introduced me to some remarkable people.  One, for example, is Christa from Livin’ a Little Life.  (Check out her blog if you haven’t.) She and her family camp frequently on Lake George so since I knew where she was this weekend, me & the hubby stopped to say hello on Saturday.

christa

me & Christa

Then we spent the rest of the day on floats in the water.

floats

some of our marina friends

me&lou

me & my hubby

For dinner, we went to the same lakeside restaurant as last weekend.

Blue Water Manor

Blue Water Manor

When we got back, I went for a SLOW walk to the Sagamore.  It’s not far but my fitness has escaped me in the past 6 weeks.  I barely made it there and back and was really tired afterwards.

We spent the rest of the evening in our air-conditioned marina watching a movie with the crew – Admissions with Tina Fey – quite entertaining!

Sunday morning would normally be this:

DSC02443

last summer running on 9N in Bolton Landing

But instead, I went on a friend’s boat as spotter for his daughter who wanted to go tubing.

rachel

It was another HOT humid day and we spent it the same way as Saturday – floating around in the water…eating…drinking…listening to music  and goofing around.

turtle

yes, our friend’s husband caught a large SNAPPING turtle

For dinner, instead of spending a lot of money for dinner with a view, we docked at an island and cooked hot dogs.

grill

still a nice view but a lot cheaper

Sadly, my hubby & I had to put the boat away and head home. Of course, I stopped for one last treat – ice cream at Stewart’s. (new flavor: NoRegretzel – I recommend it!!)

So will I be running soon????

Veteran's Memorial Park

taken during a run last summer…

Happy Running! How is your running going? Hope you are surviving the heat!

runner-sig

by

Week 6 – Making the Best of a Broken Foot


hot weather

The rainy, stormy, hot, humid weather has continued. No complaints here. (It’s cool in my air-conditioned office & house.)

reading-tips1

I still go to the library and read real books

  • More reading – finished Revenge Wears Prada, Daddy’s Gone A Hunting (Mary Higgins Clark). Started Lone Wolf (Picoult)
  • Watched another episode of Call The Midwife while on the stationary bike at work

20130709-153501.jpg

  • Wore sandals to work (have sneakers there, just in case)
20130709-092640.jpg

need a pedicure. don’t think it’s a good idea with a broken foot…

  • Went to see a NY Sportimes’ WTT match – Andy Roddick was one of the players on the other team and our team won 22-21
20130710-084723.jpg

believe it or not, he lost at singles

  • Walked 1 mile on Wed, 1.5 miles on Thurs and 2 miles on Friday on a track (There is brand new one at work.)
20130710-133622.jpg

it was very tempting to “run” but I did not and will not until the broken bone has healed

  • Found a new tech tool – DragOnTape – you can make playlists of youtube videos:

Running Video Mix (Copy)

Another Running Video Mix

  • Heading back to the lake today.
DSC03959

It is supposed to be warm & sunny.

  • X-rays again next Wednesday!
fingerscrossed

Please, let my broken bone be healed!

Happy Running! How is your summer going? Hope you are having fun ( and running)!

runner-sig

 

by

My Next Half?

ryan-gosling_610

Well, this would work.

mhhm13

Oct 13, 2013

I registered for this half marathon even before I ran the Sarasota Half in March…even before I knew than I could ever run 13.1 miles again. (It always sells out right away.)

The race is local.  Last year I watched with a stress fracture and vowed to run it this year.

The course is also where I do my long runs.

half_thumb

starts at the Colonie Town Park and ends at the Corning Bike Path.

I will know so many runners at the race.

???????????????????????????????

This is the shirt we are planning to all wear.

After I finished the Sarasota Half, I decided that I wanted to do better.

Done!

So happy to have finished!!

Well, guess what?  Another injury and it would be dumb to do this race.  Right?

I usually train for a half for 12 weeks.  That means running 3 miles comfortably by July 22 to start the PLAN.

It is July 12 and I still have a broken foot.  So I obviously cannot do that.

I want to run it well.  I do not want to get injured.

So…… I should not run it this year.

Or maybe I’ll walk it??

Decisions…Decisions!

Time will tell…. (If you know me at all, you know that if there is any way I can do this race, I will….)

Happy Running?  Ever have the “Should I do it dilemma”?

runner-sig

by

Baby Steps

20130710-133622.jpg

I walked one mile (on a track.)

I was going to walk on the treadmill but it is so hot and stuffy.  We have a brand new track nearby and though I have never run on it, I have always wanted to see how it felt.

It was pain-free but then again, my foot does not hurt.

Is my broken foot healed??

Who knows.

While I was walking, someone was running….boy, did I want to.

I didn’t run.  I wanted to.

I stopped at one mile not because I wanted to but because it started to rain.

Thanks rain.  You saved me from myself.

Who knows, maybe soon I’ll attempt a 5K walk.

20130710-133631.jpg

Happy Running!  Anyone run on a track?

runner-sig

by

Wordless Wednesday for the Older Runner

999484_486697448079556_818359424_n

Saw this on FB and it made me smile.

Happy Running!  Have a great “Hump Day.”

runner-sig

 

by

DNSing

designall (1)Normally I have all my summer weekends booked with 5Ks. In my healthy days, I did one every Saturday and then drove up to Lake George afterwards.

Silks & Satins 5k '10

at the Silks & Satins, one of my favorite 5ks

This summer I did not book any.  I was planning to do long runs and a lot of boating on the weekends.

several painful runs

running on the Sagamore bridge over Lake George

So I only have THREE DNSes.

  • June 23: Adirondack Distance Challenge 10 miler
end adr

This is the end before you turn into the park (next to my marina.)

At least I was able to pick up  my race shirt.

20130623-082514.jpg

The 15k course travels through the heart of the Green Mountains and ends with an exciting ride on the chairlift to the finish line. Enjoy breathtaking views of Killington Peak and the surrounding area while winding through wooded roads and Killington’s downtown with a long time limit allowing runners and walkers to complete the race at their own pace. (So this is 8 weeks post-injury.  It is a long drive & my doc would probably kill me if I tried to walk 9.3 miles while recovering from a broken foot??)

  • Oct 13: Mohawk-Hudson Half Marathon (I can defer my registration on this one to next year…)

I am very sad about this.  These are 3 races that I was really looking forward to.

Happy Running!  Any advice?

runner-sig