October 10, 2014 by Darlene

Friday Five: Favorite fuel/foods

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 Five Favorite Fuel/Foods for Fitness/Running/Training

1. Oatmeal or Cream of Wheat

This is what I eat for breakfast before every race. Sometimes I make instant and sometimes I make the real stuff. My favorite flavor is maple or brown sugar cinnamon.

2. Protein Bars

If I run after work, I usually eat one of these before I run. My favorites are Balance bar (yogurt honey peanut) and Kind (vanilla blueberry).

3. Energy Gels

I love salted caramel and peanut butter. Now there are 2 new ones – chocolate peanut butter & root beer!!

I usually take one GU before a race and every 4 miles during a long run or race. I have never had any stomach issues with GU,

4. H20

Just plain water…nothing added. And usually from the tap.

5. Chocolate milk

Not fuel but refuel.

For some reason, after a race, this is the only thing I can eat/drink right away. It doesn’t upset my stomach.

Happy Running! What are you favorite fuel/foods for fitness/running/training?

October 9, 2014 by Darlene

Training or Not Training to be a Perfect 10

October 26, 2014

I think it’s more — a little bit of training!

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

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

here we are last November

and then again in July

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

can’t wait to get this!

HOODIE (Super lightweight, dries so fast and fits (true to size) perfect, in an orchid color)
VANITY (TAGS) BIBS
FREE FINISH PHOTO
Custom Finisher Medal
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.

Sounds great, right?

Well, it’s already October. How did that happen?

You would think that I’ve had enough time to prepare…

Run for the Roc 5K- Sept 28

But I’ve been busy running 5k races. It didn’t happen the weekend of that race because I went boating afterward.

After a few of the 5ks, I ran more later but at a very slow pace…

Sept 13 – after Teal Ribbon 5K

Oct 4 after the Apple Run 5K

I have run only one un-interrupted long run and it was my most difficult one…

Sept 20

Time is running out.

I have another 5k scheduled for this Saturday (and the forecast is for rain!) and we have to close up our boat on Sunday.

I also have a 10k on Oct 18 but that is not enough to adequately prepare me to run 10 miles. I am busy on Oct 19.

So time’s up. The race is on OCT. 26!!

I don’t really care about a PR (though I did run 10 miles on a HILLY course in June and my finish time was 1:44:39.)

But I do want to feel good and enjoy the race.

Happy Running! Anyone else running the Perfect 10 Miler? Does it make you nervous to run a race undertrained?

October 8, 2014 by Darlene

I <3 NYC

Every year, my tennis friends & I go to NYC to see a Broadway show. (Some of my favs have been Wicked, Billy Elliott, Jersey Boys.) Usually it’s in June, the day after the Freihofer’s race but someone couldn’t go then last year so we re-scheduled to October and the date has stuck.

First we go out to a nice restaurant for lunch. (I loved Tavern on the Green but it closed, also Becco’s is a favorite.)

my first time here

I chose Cafe Un Deux Trois since it was nearby, I could make reservations through OpenTable and I love French food.

A good choice – we all enjoyed our meals. I had watercress soup, Farfalle Maison (Farfalle pasta with eggplant, mozzarella, sundried tomatoes, fresh tomatoes, garlic and olive oil) and the most delicious Tarte Tatin for dessert.

Then we walked to the theatre.

outside the restaurant

Eighth Avenue was closed for a street fair. Unfortunately, we didn’t have time to shop. (We had planned to get there early but the traffic didn’t cooperate.)

Last year I had wanted to go to Kinky Boots but we got tix for Matilda instead (and it was great!)

last year

This year we got tickets for Kinky Boots!!!

Based on the 2005 film Kinky Boots, which was inspired by a true story, the musical tells of a struggling British shoe factory’s young, straitlaced owner, Charlie, who forms an unlikely partnership with Lola, a drag queen, to save the business. Charlie develops a plan to produce custom footwear for drag queens and kings, rather than the men’s dress shoes that his firm is known for, and in the process, he and Lola discover that they are not so different after all.

We loved it. If you haven’t seen, I highly recommend it.

I love going to NYC. The day was too short as usual. Running in a race in NYC is still on my bucket list.

Happy Running! Do you visit NYC often? Have you done a race there?

October 7, 2014 by Darlene

Tuesdays on the Run: Running with a Group

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: Your Choice

I chose Running with a Group

In 2010, I was asked to be part of a small group by The Happy Runner who wanted to encourage some friends to start running. We ran together every month until the Freihofer’s Run for Women 5K that year. The group has grown immensely and many of them still run together. I see them at races but don’t run with them since they run longer and faster and don’t live nearby. But it was a very positive experience. These ladies are awesome.

When I was training for the Love Run in March, I did several of my long runs with the ladies in the photo below They were training for their first half. Because they are faster and didn’t walk during their runs, it helped me a lot and running with someone else made the miles less painful. If we sign up for another destination half, I would like to run with them again.

Two people at two different races recommended this running group.

It meets on Mondays at 5:30 p.m. at Prospect Park, Troy (From November 10th on, Monday night workouts will be at RPI in Troy) and on Saturdays at 8:30 a.m. at Knickerbocker Park, Troy. (Unfortunately, I have races almost all the Saturdays so I can only do the Monday runs.)

There are 3 groups: 5k beginners, 5k intermediate and 10K. Everyone starts together. After some dynamic stretches, we take off in our separate groups.

So far, I have gone to three Monday group runs and have enjoyed them all.

The first week, we ran 2 loops of the park which happens to be very hilly. I chatted with a former co-worker and her friends and this made the hills bearable. For the most part, we ran at the same speed (I am slower on the uphills and faster on the downhills.)

The second week, I met some new runners and they were super nice. We were short one leader so it was confusing on what we were doing. We were supposed running intervals but not really timing it well and not turning around when we should have. It was a similar distance to the first week.

The third week, we had things organized. After our warm-up, we ran at race pace for 2 minutes and then jogged for 1 minute. We did this 6 times. We looped around so that everyone stayed together so we could hear the times. The hills are tough but I felt better each time I ran up them. Everyone was running close to the same speed and you always seemed to be running with someone new each lap. Then we finished with another lap for about a mile longer than the previous two weeks.

view from the park of Troy..soon we will be watching the sun set

It definitely is motivating to be around people who are enthusiastic about the same thing – RUNNING.

They also run a training group in the spring to train for the Freihofer’s race. I may join that….now that I have realized the value of running with a group…

Meet new people
Learn new things
Have a coach
Do drills
Run on hills
Run with at a faster, more consistent pace
Improve motivation

Happy Running! What is your experience with group running?

October 6, 2014 by Darlene

Monday running update

20140625-122436-44676505 Last Week:

Monday – ~~walk at work~~, 3 mile group run

sort of did intervals … it was humid & hilly…met some more nice people to run & chat with 🙂

Tuesday – walk at work, rest, tennis

PM walk

Wednesday – 3 mile run, walk at work, 4 6 mile run

Thursday – ~~3 mile run~~, ~~walk at work~~, gym ~~orientation,~~ 2 mile run

Friday- walk at work, rest, gym, mah jongg

AM walk

Saturday – 5k race + 6 7 more miles

Sunday – NYC for lunch & to see Kinky Boots with the tennis ladies

I won a blog giveaway!

winner

This Week:

Monday – walk at work, 3 mile group run, mall walk with BFF
Tuesday – walk at work, rest, tennis
Wednesday – walk at work, 3 mile run, yoga
Thursday – walk at work, 4 mile run
Friday- walk at work, rest, gym, mah jongg
Saturday – 5k race + 6 more miles
Sunday – gym, rest, last day of boating for the season 😦

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

October 5, 2014 by Darlene

Apple Run 5K race report

apple run

I continue on my streak of running new races. This was another. It was recommended to me by the ladies that I met at the Spring Run Off 5k/10k race.

Ilsa & Sue at the Spring Run Off pre-race dinner

All I knew from the website was that it was a looped, flat certified course.

apple run course

I have been very lucky with weather. All of my races have had nice weather (except for the Love Run monsoon). It was bound to happen. Rain was predicted for the morning of this race.

Sue won our age group last year (with 28:02) so she is my competition. On a good day, I may beat her but who knows. Not every race can be as good as my last one (27:11).

here is Sue at last year’s Apple Run

I was still on a high from the PR in my last race so I didn’t care if I got another….yet.

I just wanted to have a fun race.

I worked all day yesterday and didn’t have time to eat much, then I did some machines at the gym, rushed home and went to play mah jongg. I went to bed much too late and woke up hungry and TIRED!! Oh well, not every race can be a fast one…

It rained all night and was pouring when I got up. I really didn’t want to run in the rain but I knew I would at least go to the race.

It took about 45 minutes to get there and it was raining the whole way. I contemplated just getting my shirt, waiting inside and then going out with an umbrella to cheer on the die hard runners.

But as soon as I arrived, IT STOPPED RAINING!

I hoped that this dry spell would last until the race ended…

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I went inside the school to get my race packet… quite a nice bit of swag for a local race.

glasses are so practical…there was a bunch of other stuff too.

I immediately bumped into Sue and Ilsa…the nicest ladies. We chatted for awhile. Isla invited me to do a race with her in Fairfiled, CT some time (You know I may do it!!)

I also saw Alice & Nancy, the runners in my AG that I meet at many of the races I run. Again, it was nice to run a race that has real bathrooms!

Soon, it was time to line up outside with the 300 or so other runners to start the race. And it was still dry!! I had worn a jacket because it was chilly when I arrived but decided to leave it behind. (Good move!)

I started with Sue & Ilsa but didn’t stay with them very long. Sue yelled to me: “Go ahead!” so I did.

The course was pretty flat. I don’t remember much about it so I guess it wasn’t scenic or very memorable.

I wasn’t feeling very fast and my plan was to run slower than last week and try to run the whole thing without stopping.

I managed to pass the first water stop and then tried not to walk until mile 2 but when I got there, I was still running. The weather was the perfect temperature but still very HUMID!

I felt myself slowing down and probably should have walked since it worked for me last week. Eventually I did walk…close to the mile 3 sign. I thought it would give me a boost to finish strong.

happy to be done!

I crossed at 27:47. Not a PR but a decent time. I definitely didn’t feel as sick as last week… I was even hungry.

Sue cheering on the runners

Sue finished about a minute later and we waited for Ilsa to finish.

she’s 70 and beating a guy half her age…go Ilsa!

Then we went inside to get something to eat…there was fruit, bagels and even pizza.

We waited for the results. I won first, Sue second and Isla first, as well. We were Happy Ladies 🙂

my first plaque

We said out good-byes and hoped to run again together.

I am happy that I ran this race…very happy that it didn’t rain. I think this race has been added to my favorite races list.

My race goals were almost the same as all my other 5Ks:

run each mile under 10 min. YES! even mile 1 under 9 min!!!!
run the whole thing. NO. I walked once.
win a AG award. YES! 1st.
have fun & stay healthy. YES!

Race Splits:

mile 1- 8:49
mile 2 – 9:02
mile 3 – 9:07 (walked)
.14 – 7:34

After the race, since it still wasn’t raining, I decided to run some more miles. I drove to the closer place that I do my long runs – Mohawk Towpath Byway.

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It was very cloudy and seemed like it could rain at any moment. I kept my fingers crossed that I could at least run 5 more miles.

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It was still pretty despite the clouds. In a few more weeks, the foliage will be peak. I ran in the short direction and turned around.

Then I ran on the road, taking my detours…through a park and then around the grounds what used to be a restaurant (Krause’s) that catered large events.

It is now boarded up and closed. Last year, a duathlon took place here.

I ran as far as the marina taking my time since if it started to rain, I would have to run without stopping.

I was at 4.25 miles before I turned around and it still wasn’t raining.

I continued back without the detours and completed 6.9 miles. That made 10 miles for the day! This was one contented runner.

Finally it was starting to rain. I had a coupon for a free cider donut and a free apple at Fo-Castle Farms so I headed back there now that I was finished running. I used to go here all to time to pick apples but haven’t been in years.

As they expected. I also bought a bag of apples, some fresh cider and …

I love pumpkin everything, Downton Abbey & tea…perfect!

At this point, it was raining hard so I headed home.

Happy Running! How was your weekend? Did you run or race?

October 4, 2014 by Darlene

Running in Central Park = Heaven

I wrote a little about this day last week but it was so awesome that I think it serves a full post.

Last Friday, I had the day off and had planned to take the MegaBus to NYC with 2 friends. When they both said that they were busy, and the weather was predicted to be beautiful, I had decided to go it alone.

My plan was to RUN IN CENTRAL PARK!!!

Unfortunately at the last minute, one of my friends, Eileen, was able to go. I warned her that I wanted to run in the park. But I don’t think she seriously thought I would run there for very long.

Actually I wanted to run most of the day. The weather was absolutely perfect…sunny and warm but not too hot and no humidity. But it was obvious that I would need to compromise.

If I were alone, I had planned to check my backpack (with a change of clothes) at Macys and then get them at the end of the day. Eileen, however, volunteered to hold my bag while I ran. (I don’t think she thought/hoped that I would run for very long.)

So we took a subway from E28th/7th Ave to the W86th street entrance of Central Park which was near the Jackie Onassis Reservoir. I knew that there was a running track there that goes around the reservoir.

before my run

I told Eileen to walk around the track once and I would run around twice and then we would spend the rest of the day walking and visiting the sites in the park together.

Eileen, before she agreed to carry my bag

The run was awesome. I loved every minute of it.

I took my time during the first lap, snapped pics and veered off the track several times.

view from the start

IMG_3802-0

half way

At one point, they were repairing the track so there was a detour to run on the Bridal Path. This was just as nice…got to see the tennis courts and other pretty views.

on the bridal path

The 2nd time around, I ran without stopping because I felt guilty making Eileen wait. (I bumped into her on my second loop. She had only gone halfway and turned around claiming that the load she was carrying held her back.)

When I was done with the 2 laps, I no way wanted to stop running…but I did.

On the bus ride, I read about a walking plan where you visited the sites of the middle of the park – Great Lawn, Delcourt Theatre, Turtle Pond, Belvedere Castle, Bethesda Terrace… so we decided to do this.

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the Great Lawn

They were rehearsing for the big Jay Z, Carrie Underwood concert happening the next day.

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in front of the Delacourt Theatre

I changed my clothes in the restroom near the theatre and then we went to Belvedere castle

in front of the castle

We climbed to the top to see the view.

turtles in Turtle Pond

We walked and walked trying to find a place to eat. The Boathouse had a 1 1/2 hour wait so we contiuued on.

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boaters on the Lake (near the Boat House restaurant)

There are so many cool paths to walk/run on.

in the Ramble

Eventually we found Le Pain Quotidien, a cute French cafe, and had a great lunch.

lentil soup, mushroom/spinach quiche, coffee, lemon, chocolate mini tarts (the gelato was bought later)

After lunch, we continued walking in the park.

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fountain in front of Bethesda Terrace

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under Bethesda Terrace

We decided to not take the subway back but to walk to the end of the park …

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taking a rest

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near Sheep’s Meadow

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by the Pond

and then continue down Fifth Avenue to get to the bus.

So we zigzaged through Central Park from 86th to 59th and then walked to 34th. How many miles is that?

Our one stop was to get a snack in Macys…delicious gelato. Then we walked 7 LONG blocks to catch the Megabus.

A long day but totally worth it.

I definitely plan to come back here (alone or with another runner) to run sometime in the future.

Happy Running! Have you ever run in Central Park? Anyone want to join me next time?

October 3, 2014 by Darlene

Friday Five: Fitness Inspirations

This week, the theme is Five Fitness Inspirations

1. Healthy + Clothes = 🙂

Being active (running and playing tennis and occasionally yoga) makes me feel healthy, helps keep a healthy weight and as a result, I can wear whatever I want.

I am over 60 and I want to be able to wear the same outfits as a 20 year old (except for maybe a bikini).

2. Healthy enough to run

Every time I don’t feel like going out for a run, I remember when I was injured and couldn’t run…

and know that someday I won’t be able to anymore.

3. Effort=Reward

I think I run half marathons because running doesn’t come easy to me. It is hard. I struggle on every long run.

Every half marathon that I finish still leaves me in awe. I can’t believe that I actually have run 13.1 miles.

4. Harriette Thompson

Harriette Thompson ran her first marathon at age 76. Now she’s 91 and still running marathons despite having had cancer, etc.

I’m not sure that I will ever run a marathon but I hope to continue running for a long time …hopefully still when I’m in my 90s.

5. John Anthony

This is John Anthony. He is my 10 year old running buddy. I was paired with him last November though the IRUN4 program.

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John Anthony has several rare genetic diseases – a skin biopsy showed he has SCAD which is an inborn error of metabolism. a metabolic disorder. His current geneticist thinks he also has glycogen storage disease type O and two of his specialists thinks he has Mitochrondrial disease (Mito).

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He is in and out of the hospital and sick so often. He cannot go to school, often is too weak to walk and cannot do the things we all take for granted.

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When I get them, I send him my race shirts. He is wearing one is all the pictures on this page. Inspite of it all, he is smiling 🙂

Happy Running! What are your favorite fitness inspirations ?

October 2, 2014 by Darlene

September recap

September Goals:

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

after work

before work

on the weekend

Do planks. NOPE!
Walk at least once a day at work. YES for the most part!

AM walk

PM walk

Use those 5 lb weights on my desk. NOPE!
Lose those extra lbs. YES, NO, YES, NO, YES! (the yoyo lbs)
Run 5k races under 10 minutes per mile! YES! All 3 of them.

Malta 5k – 28:47

Run for the Roc 5K – 27:11 – PR!!!

Teal Ribbon 5k – 28:16

Start training for October 10 mile race. YES and NO! 2 long runs not 4

Pick a destination Winter or Spring race. YES! Winter.

January 17, 2015

Run at least 70 miles this month. YES! 74.

September 2014

Dedicate all my runs to John Anthony my running buddy. YES!

What else?

I finished knitting a kid’s hat.

this photo does not have the pompom

I spent another weekend on the Schroon River.

and more time on Lake George.

at the beginning of the month

I started playing tennis indoors – once a week.

I RAN IN NYC!!

I have access to exercise equipment.

october-month-halloween

October Goals:

Run 3-4 times each week.
Walk once a day while at work.
Participate in Turkey Trot Training Group Runs at least once a week.
Complete my 5k races with under 10 min/mile pace.
Complete a 10K race
Complete a 10 mile race.
Do long runs on the weekend.
Run at least 75 miles
Go to the gym twice a week.
Finish knitting hat #2
Spend time with my mentee & her sons.

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

October 1, 2014 by Darlene

Run for the Roc 5k race recap

I’ve never run this race before. I signed up because it was a new race for me and it was on Sunday (I had to work & had a party on Saturday). It also took place in Saratoga where I wanted to run in the park there afterward. And I love the race track.

this past August

When I was a teacher and off for the summer, I used to go to the races often. Now I just go once for breakfast.

roc5k

As you can see from the map above, the race is run around the race track. It should be pretty flat.

Unfortunately, it was very warm especially for this time of year and the race started at 11 am.

It was sunny and in the 70s. Very warm for this time of year!!

I knew that this would be a crowded race and the kids race and team photo ops would be first so I planned to arrive early. I got there about an hour early, found parking in a big lot and picked up my race packet.

I had forgotten that you could personalize your bib. JA is my running buddy. You also got a long sleeve lime green tech shirt. It was nice that they had (many) real bathrooms, massages and a bag check. So I checked my shirt, walked around and watched the kids race.

finish line for the kids race

It was getting warmer so I tried to drink more water and stay in the shade.

(While I was waiting, my hubby called saying he and my friends were waiting for me on an island in Lake George. I guess he forgot that the race started so late and of course said “Can’t you just skip it?” You know what my response was and he agreed to come get me at the marina in a few hours.)

pre-race photo

Then we had to line up. There were signs for paces and I stood with the 8-9 min milers. I think there were about 800 runners.

you can see me on the right

The course was very winding. So I tried to run the tangents but if you did, you were in the sun.

As usual, I went out fast. It was warm and I found it hard to breathe but I willed myself to not stop until at least the halfway point. I even skipped the water.

Eventually, I did stop and walk for a while. I hated to do it but when I do, I get a second wind.

I tried not to look at my Garmin but when I did glance at it around mile 2, I got PR thoughts in my brain.

But again during the last mile, I felt the need to walk AGAIN! I knew I couldn’t finish strong unless I did.

I figured my PR hopes were over and tried to just finish without puking.

As I approached the finish line, I saw 26:XX. I was shocked but couldn’t muster up enough energy to break 27 minutes.

I am coming …

a little closer

Needless to say, I was happy.

I wasn’t very hungry unfortunately because the post-race refreshments were great – the usual bars, yogurt, bananas, apples but also CHOCOLATE MILK, string cheese, homemade PUMPKIN muffins and hot dogs, etc.

I had 2 chocolate milks and took a muffin to go.

I checked the results and saw that I won 2nd in my age group…engraved rocks (run for ROC, get it?)