November 20, 2014 by Darlene

Holiday Traditions

It’s that time of year!! I personally love the holidays. And there are things that I do EVERY year…

On the running front:

Thanksgiving Turkey Trot – when I am healthy I like to run a 5K. This year, I am running a 10K for the first time.

MaryPat & I usually run it together

me & MaryPat at the Delmar Turkey Trot

Running through the lights in the park. The lights go on at 5 pm from Nov 20-Jan 1. Cars don’t enter until 6 pm. Perfect place to run for one hour in the evening.

The Last Run in Albany – a crowded 5k that starts with fireworks and weaves around the park above.

waiting inside before the race

Running anywhere & anytime during my TWO weeks off from work!!

Non-running activities:

Thanksgiving – my hubby & I usually go out to a restaurant and then stop by his mother’s after to visit with her & his sons.

outside our favorite restaurant in Lake George

a trip to NYC – to see the decorations, etc. with friends

fun in the city

Decorating – since the kids are grown & we don’t entertain much, I have scaled it down – just a small tree and lots of snowmen (love them!)

December Birthdays – my mentee Amanda’s is Dec 9 and her son is December 14. I have friends with birthdays Dec 10, Dec 12 & Dec 17. There will be a lot of dinners out to celebrate.

Lights in the park for Richard’s

Amanda, me & Hannah enjoying our chocolate fondue desset

dinner & a movie for Amanda’s

many birthday desserts

Cookie Swap at work – it’s the only time during the year that I bake cookies.

I try not to eat all of them & give some to my hubby

annual work party – we used to have a big fancy one with spouses. Now we have a luncheon at work.

holidayparty2013 003

annual dinner with my tennis friends – Chinese auction and sing a-long

tennis party

Christmas Day – first with my mentee & her sons and then to my hubby’s mother to see her & my stepsons.

a trip to the NYC Boat Show – my hubby loves to look at boats & I love the city.

New Year’s – we usually do something with our Lake George friends.

Happy Running! What are some of your holiday traditions?

November 19, 2014 by Darlene

Drills and Hills…Are they worth it?

My weekday runs used to consist of running before, during or after work. The distance was whatever I had time for and the speed depended on how tired I was.

It seemed to work for me. When I wasn’t injured or recovering from an injury, I was fast enough and once I hit 60, I usually won an age group award in a race.

Then at the end of September, I joined a running group – the Troy Turkey Trot Challenge.

And once a week, our 10K coach had us run “Intervals.” The intervals varied…sometimes one minute, sometimes 2 minutes and even 4 minutes. Each interval was run at race pace with the last one being the fastest and each interval was followed by a recovery slow jog or fast walk.

To make matters worse, we had to run up hills.

ac403-runhills

At first, I really struggled and walked up part of every hill. I did get a little better and then we switched locations where the hills were longer and steeper.

And yes, I still hate them but I accept them.

So the question is…have interval and hill drills helped me?

Run for the Roc – 5K PR – 27:11 PR

Great Pumpkin Challenge – 10K PR – 58:28

10 Mile PR – 1:38:45

Stockade-athon – 15K PR – 1:33:23

FOUR PRS!!

Since I have not been injured all year and have been running consistently, these PRs may have happened anyway. But me (and my coach) like to think that the drills have made a difference.

Will I do drills on my own? Probably not. But I have discovered the benefit of joining a training group or having a coach.

Happy Running! Do you do drills?

November 18, 2014 by Darlene

Tuesdays on the Run: Running in tough conditions

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: Running in Tough Conditions

RAIN

Love Run 2014 in a monsoon

I generally don’t run in the rain unless I have an important race (That’s 2 1/2 half marathons in the pouring rain!!!). There is no way to avoid getting wet, but I recommend putting your phone in a plastic bag, wearing a cap with a brim and/or a hood and a waterproof/water resistant windbreaker.

Lake George Half 2011 in the sleeting rain

Don’t forget dry clothes for after the race.

SNOW

YakTrax 001

In the Northeast, if you run in the winter, you will have to run in the snow. I look for a place to run where the road or sidewalk is clear and if not, I wear YakTrax.

Last Run 5K 2013 in a blizzard

ICE

Stay home. Use a treadmill. I don’t run on the ice.

boring but safe

COLD

a cold Polar Cap 2014

Lots of layers but not too many or you’ll overheat. Wool socks, thermal gloves & a hat are the most important. I like something I can zip or unzip around my neck.

a frigid HMRRC 15K 2014

It was sub zero , I think for the race above & I even used hand warmers.

WIND

a windy Runnin of the Green 2014

Wear layers. You feel colder when it is windy. Start out running into the wind and end (when you are more tired) with the wind at your back. I also wear sunglasses to protect my eyes (contacts) from the wind.

Cherry Avenue Extension Bridge Over Rail Trail

Run on a trail or path where the trees shield you from the wind.

HEAT & HUMIDITY

Run for Roc 2014 – 11 am start – hot!

Hydrate…hydrate…hydrate and wear moisture-wicking clothes.

a humid Saratoga Springs Half 2014 – almost passed out after this one

Run early before it gets too hot or in the evening.

Happy Running! Any hints about running in tough conditions? What was your toughest race?

November 17, 2014 by Darlene

Monday Running Update

Last Week: (Week 3 of HM training)

Monday – walk at work, 4 3.5 mile Turkey Trot training group run (@RPI)

week 8 of hilly intervals – 4 X 2 min.

Tuesday – walk at work, rest, tennis

Wednesday – walk at work, STEM group run + (4 miles)

windy & nasty

Thursday – walk at work, 4 mile run

cold….indoors today

some of the lights are on in the park

Friday-walk at work, gym, mah jongg

brrr

Saturday – ~~6 mile Turkey Trot training group run (@Knickerbocker Arena) – my 1st Sat group run + 3 miles~~ 8 solo runs

Sunday – rest, ~~gym~~, movie (St Vincent)

good one – bring kleenex

** I won a Tribesports giveaway – out of almost 3000 entries, I won a racer-back top and capris (value – $102)

This Week: (Week 4 of HM training)

Monday – walk at work, 3.5 mile Turkey Trot training group run (@RPI)
Tuesday – walk at work, rest, tennis
Wednesday – walk at work, STEM group run + (4 miles)
Thursday – walk at work, 3 mile run at lunch, dinner out with tennis ladies
Friday-walk at work, gym, mah jongg
Saturday – 6 mile Turkey Trot training group run (@Knickerbocker Arena) – my 2nd Sat group run + 3 miles
Sunday – rest, gym, movie?

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

November 16, 2014 by Darlene

A Cold Solo Run

Yesterday was week 9 of my Troy Turkey Trot Challenge Group. It was the first Saturday that I haven’t been either racing, away or working. So I could go….

But I bailed!

I went to bed late Friday night and work up to windy temps in the 20s.

I love the group and enjoy running with them but I wimped out and waited until it warmed up to the 30s and drove to the Nisky Bike Path.

It was cold and windy but the sun made it feel warmer than it was. I shed a layer before I started and only wore a jacket and shirt with tights, a hat and gloves. I was fine and even warm at times.

This is one of my favorite places to run ever since I discovered that it continues beyond Lock 7 and to Blatnik Hill.

not many people out today

After 2 miles or so, you run on a trail to get to the rest of the bike path.

With all the leaves gone, you have better views of the Mohawk River from the trails and the path.

Once you are on the next section of the bike path, there are several trails that you can take that go along the river.

I found that with the rain & snow we had recently, the trails were a little slippery.

I was careful to not have a repeat of the ankle debacle of December 29, 2011.

I ran/walked along 2 of the trails and then continued on to Blatnik Hill.

I ran up it most of the way and then down and continued until the path ended.

The worst part of this run was that I was starved. My stomach was growling. I had a gu before I started and then had to have one at mile 3. Unfortunately, I had nothing left to eat. The last of my 8 miles was my fastest because I couldn’t wait to get to my car. A bagel, protein bar & chocolate milk awaited me.

Of course, I had to stop at Target where I can never get out of the store without spending $200,

All in all, it was an enjoyable run.

I know I should have gone to my training group run and I know it would have been fun running with the other runners.

Next Saturday is the last one…maybe I can motivate myself to go….

Happy Running! Do you do your long runs solo and with a group? Which do you prefer?

November 15, 2014 by Darlene

Staying Motivated

Now that the weather is getting colder, it is getting harder and harder to want to go out and run…

Here are some challenges that may help you:

Details:

Choose the number of miles you plan to run this month (whatever number seems right for YOU.) I chose 80.
Run your miles, at whatever speed and whatever combination of distances.
Be entered into a random drawing for prizes. Prizes won’t be huge – some socks, nuun, Gu, etc.
Be proud of your accomplishment!

Spreadsheet is here. If you aren’t there, feel free to add yourself and your info. Also, feel free to add your twitter or blog information. If you have issues, email mcmmamaruns@gmail.com and she’ll add you.

This 6 week health & fitness challenge is meant to help you get a jump start on feeling great for the New Year or stay on track with fitness/clean eating goals.

It’s a friendly competition to exercise, eat healthy and even do a little soul work. There are different fitness levels, so everybody can compete with a multitude of ways to earn points.

When: Nov 24 – Jan 5
Cost: $16

For less than the cost of a gym membership:

3 emails a week: Clean eating tips/recipes/guides + Motivation + Workouts
Content created JUST for you from registered dieticians, world class running coaches, personal trainers and physical therapists {nothing repeated from previous years}
Facebook support group – This group is like no other! Everyone checks in daily and provides a true support system
Over $3,000 in prizes {Lorna Jane, Vega, Milestone Jewelry and more to be announced}

The basics of how it works:

Earn points for being active
Earn points for eating your veggies
Compete against people at the same level as you
Enjoy an awesome support network
Have questions answered by experts
Meet other like minded folks to help you stay on track
Win Prizes!!
Clean Eating Holiday Menu ideas

– See more at: http://www.runtothefinish.com/#sthash.yWyJcdrq.dpuf

Of course, you can sign up for RACE to stay motivated.

If you like bling, donating to a charity and don’t want to commit to a race day, why not sign up for a Virtual Race:

Run for someone else. John Anthony is my biggest motivator.

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thumbs up on my race!

This is what he wrote me last Sunday:

Happy Sunday Mrs Darlene !! While you were off setting your PR at the 15K race today I was laying around chilling on my top bunk finishing up my Jtube feeds. My mom , brother, and sister were getting ready and then went to church and I played Temple Run on my Dad’s phone We should know in a couple weeks after the last round of testing results are back if my immune system will tolerate me going around people or if I will need to start IVIG. I am so proud of you for setting a PR!!! Doesn’t that mean you have now set a NEW PR for the 5,10,&15K runs?!?! WHOA. You really are the world’s best runner thank you so much for running for me and always being so thoughtful sending me shirts , sometimes medals and other things . I am a very blessed boy. We love you!

Here is the message I got early this morning:

Happy Saturday, Mrs Darlene!!! My overnight feeds didn’t go too hot last night so today is a lazy day trying to finish up the half liter that was left. I am supposed to get 1000-1600 milliliters per day of formula via J tube and then another 1400-2000 in fluids both orally and through my GJ. That’s for both calories and fluid replacement for my dysautonomia/PoTS/mito/FTT/metabolic disorder. Due to my gastroparesis though its hard to meet that requirements. I am fortunate to get 1500 ml TOTAL. I hope you are having a great weekend and staying warm. It’s cold for us Georgia folks. My momma said it was 30 last night and is supposed to be in the high teens in a couple days. Brrrrrrrr Thank you for running for me!

Of course, it was cold and windy but I went out and ran for him!

Happy Running! What will keep you running during the colder weather?

November 14, 2014 by Darlene

Friday Five: Cold Weather Running Tips

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 Cold Weather Running Tips.

It’s starting to get cold. (In fact, there was a dusting of snow on the ground when I got up today.) I know it’s going to get worse. So there are decisions to be made:

that’s a fake smile. I hate cold weather!

1. Run in the morning. It is may be colder in the morning but it is lighter outside. I try to drag myself out of bed and run in my neighborhood before I go to work. You will definitely wake up when there’s a chill in the air.

there are lights in the park this time of year

2. If you run in the evening, run where there is light. That being said, it is warmer after work but it is already dark when I leave. So I always run where there are lights. That’s means that my neighborhood, the bike trails and the rail trail are OUT 😦 I don’t have a head lamp and even if I did, I prefer to run where there are street lights. So I choose to run near work or in the town where I live when I run after work.

iPad & water are my 2 necessities on the mill.

3. When conditions are bad, use the treadmill. When it is raining, snowing or too icy, I run on the treadmill (even though I hate it.) I use the one at work or at my “free” gym.

4. Invest in winter running clothes.

Layers are important – coolmax breathable shirt, fleece vest, windbreaker (I try to wear light, bright colors in the evening)
Tights (I usually wear a skirt or shorts over them – I am self-conscious about my thighs & I feel warmer)
Gloves (I wear cheap light ones until it gets very cold, then I wear thermal ones.)
Smartwool socks
Hat or headband

HMRRC 7K

HMRRC 15K - January

You don’t have to spend a lot of money. I buy most of mine at Target.

5. Wear YakTrax if there is snow on the ground. You won’t slip or slide.

they really work on the snow.

No matter what the weather, you still have to go out there and RUN!

Happy Running! Any other tips for running in the colder weather?

November 13, 2014 by Darlene

A Defining Moment

As I train for my TENTH half marathon, I started to think about how my running has changed and when?

For several years, I ran 1-1 1/2 miles several times a week and then ran a 5K on the weekend. I didn’t own a Garmin but instead used a chip attached to my shoe that tracked my mileage to a Nike+ app on my iPod. It wasn’t accurate but I didn’t know it at the time and it didn’t matter. My goal in running was to break 30 minutes in a 5K and I was happy when I did. Being in my late 50s, I was faster than most in my age group so I was content. I didn’t like the cold weather so I didn’t run during the winter months and started back up in the spring each year. I wore shorts, cotton tops and never heard of compression socks.

100_0235

jailhouserock5k

Then came my Defining Moment on October 24, 2010. I was scheduled to run my FIRST 10K. I was nervous and almost changed my mind to run the 5K.

But I got a migraine and couldn’t run it. In fact, I wound up in the ER with blood pressure of 197/109. They & I feared that it would lead to a stroke. They did all kinds of tests and all were negative but it was very scary. At the time, I still played tennis a lot but as I lay in the hospital, I worried that I would be an invalid and that I could no longer run.

The next day, I signed up for my FIRST HALF MARATHON! I decided to stop being a wimp and go for it. Life is short and no one knows what the future will bring. So I decided to go from running 3.1 miles to 13.1 miles. Just like that.

I didn’t tell anyone. My friends would have thought I was nuts and I also thought that I may not be successful.

So I bought compression socks, a running skirt and a Garmin watch. And I did long runs on the weekends to train.

my first Half in Naples, Florida (1/16/11 – my wedding anniversary)

My First Half Marathon was great — the best day ever. And I haven’t looked back since.

10k

15K

10 miles

I have run 4 milers, 5 milers, 10 milers, 10Ks, 15Ks and 8 more half marathons.

I’m not sure if October 24, 2010 didn’t happen, I would have signed up for that first Half marathon????

I continue to run 5Ks and I love them but because of adding longer runs, I think my 5K times are faster. (I recently had a PR.)

Happy Running! Has your running changed? Have you had a “defining moment”?

November 12, 2014 by Darlene

Stockadeathon 15K race recap

stockadeathon

This is my third time running this 15k race. In 2011, my first time, I finished in 1:36:08. I was injured in 2012 and then I ran it last year and finished with a disappointing 142:22.

This year, I was hoping for a rebound.

But since this was a brand new course…who knew??

My legs should have been fresh since I hadn’t run on Thurs, Friday or Saturday. (Yes I skipped my Friday run out of laziness.)

With over 2000 runners in this race, they were forced to make some changes to the course.

It no longer started and ended in Central Park. It also started earlier – 8:30 am

This is a description of the new course:

The Stockade-athon 15K course was modified in 2014 and now starts near Veterans Park in downtown Schenectady. The course travels west on State Street for 1K before entering the historic Stockade District and proceeding on a scenic bike path in Riverside Park along the Mohawk River. The course exits the Stockade District via Front Street after crossing Erie Blvd. The course then proceeds east on Nott Street past Union College before entering the historic GE Plot residential neighborhood via Lenox Ave, Douglas Rd and Rugby Rd. The course exits Rugby Road and proceeds north on Waverly Place near the 5K mark. The course turns east off Waverly and follows Grand Blvd to the city boundary with Niskayuna, then proceeds south on Dean Street to Central Parkway past 8k. After a 1K residential loop on Central Parkway, the course enters beautiful Central Park and follows a bike path around Iroquois Lake and Duck Pond before reaching its highest elevation near 12K. The final 3k is mostly downhill or flat as the course exits Central Park and proceeds west through historic Vale Cemetery and Vale Park before a final downhill section on Franklin Street to the finish at City Hall.

stockade-athon

To save time, I picked up my race packet on Saturday at Fleet Feet in Albany.

nice long sleeve tech shirt

As usual, I didn’t sleep much the night before the race. I woke up with a bloody nose (sinuses not used to cold weather, I guess.) I had decided what to wear but still wasn’t sure about how cold it would be. It was in the 30s when I got up and it was forecasted to warm up to the high 40s.

I left extra early not knowing where exactly to park. I got there around 7:15am and found a spot in a convenient lot a few blocks from the start of the race.

I walked to the YMCA to use the restroom and check my extra clothes. There I bumped into a few familiar faces.

with Bev, a former mah jongg player whom I have’t seen in a while

I used the restroom right away and was glad that I did since the line got very very long later on. I also decided to take off my extra layer (the shirt under my purple shirt) but keep my gloves. It was so nice to have some place to stay warm before the race. They even had water, coffee, donuts, fruit, etc. I didn’t eat anything since I ate breakfast before I left but did take a GU. (For some reason. it gave me an instant stomachache which never let up the whole race. Strange? I’ve never had a problem with GU.)

Soon, it was time to walk a few blocks and head to the starting line, Bev and I started together towards the front.

photo from Daily Gazette

As with any big race, it was very slow going at first. As the description above stated, we headed west along the Mohawk River into the Stockade section of town. (One criticism that I have read about the race is that you didn’t run as much through this area as in the past.)

photo by David Giacalone

I really liked this course. It was so varied that it also took your mind off the hills. With the large number of runners, I felt like I was always running with others and it kept me going.

Yes, it was hilly. The first half had a lot more hills but they were manageable. (Even I ran up them.) The second half had fewer hills but they were steeper.

During the first half of the race, the sun peaked out and there was no wind so I was warm (so glad I took off that shirt and regretted holding those gloves.) But during the second half, it clouded up and got breezy and I was a little chilled by the end.

After the bike path and the Stockade area, we ran past Union College and around various residential neighborhoods.

It was fun to spot many volunteers that I knew. The crowd support was great, as well.

This photo was taken by Elisa at the 5K point

We actually ran past my friend. Bev’s house. Her family was out front with a big sign that said: “You’re not old. You’re not slow. You’re Bev Skoll. Now Go, Go Go!!”

That made me smile. I yelled hello and tried to run “faster.”

I was trying to keep my pace around 10 but at this point I was starting to slow down. I had a stomachache and the hills were relentless. How could I not? I still felt strong and stronger than I had during the 10 miler 2 weeks ago.

Around mile 6, we entered Central Park with its rolling hills and pretty foliage.

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still leaves on the trees

I had at this point walked through both water stops and a few other times (including once to take a GU). My pace was still strong but my stomach cramps lingered on and I walked again.

I always smile for the camera.

Between mile 7 and 8 is where the BIG hills came. I walked up the first one. And it was the first hill that I walked up (those Troy hill runs must be helping.) Then I decided to run up the second because I heard it was the last one. It was so steep that when I got to the top, my legs were jelly and I could hardly run.

At this point, I was excited that the hills were over and I got a second wind. We proceeded to run through the cemetery and then through a park before heading DOWNHILL to the finish line at city hall.

gunning for a PR

When I saw the clock, I ran as fast as I could.

Yay! Got it!

As soon as I was done, I saw a bunch of SRMs and then I waited for my friend Bev, to cross.

I looked at the results and saw that I finished at 1:33:23 — 9 minutes faster than last year and a new PR by almost 3 minutes!! I was thrilled. I was 11th out of 29 in my age group. (No award for me…and they gave out nice pottery too)

I walked to the YMCA to change into warmer clothes and then went to Proctors to get something to eat. There was vegetable soup, pizza, bagels, cider donuts, fruit, chocolate milk, yogurt, and lots more.

I bumped into Bev again and we hung out and ate. Then we wandered over to the indoors Farmers Market — 2 floors of local baked goods, fruits, vegetables. Unfortunately I didn’t have any money on me so we just sampled the food and walked around.

stockeade

So this race was everything I hoped and more. The race was well organized and though my pace was slower than 2 weeks ago, I felt better. The hills slowed me down but I ran up almost all of them.

Good news! I did not get blisters!! I wore different shoes and put waterproof bandaids over the old blisters. (However, I’m not sure they helped because they felt off.)

Bad news! Upset stomach and lower back pain. (Dinner?? Shoes?)

Splits:

mile 1 – 8:49
mile 2 – 9:29
mile 3 – 10:03
mile 4 – 10:04
mile 5 – 9:49
mile 6 – 10:30
mile 7 – 10:35
mile 8 – 10:58
mile 9 – 10:02
.4 – 8:26

As you can see below, my pace for the 10K portion was 9:55 and then the final 5K, it was 10:20.

15k

Race Goals:

A: PR (under 1:36:08) YES!
B: Faster than last year (under 1:42:22) YES!
C: Finish happy and healthy (hopefully without any blisters!) YES!

Ibuprofen and a hot shower cured my back ache. The day ended with a Chinese dinner with my Mah Jongg group to celebrate 6 years of playing together.

Happy Running! Did you run or race this past weekend? If so, how did it go?

November 11, 2014 by Darlene

Tuesdays on the Run: Race Recovery

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: Race Recovery

I don’t run marathons so I can only speak about recovering from a 10 mile race or a half marathon.

Rehydrate – I prefer just plain water.

Refuel – Chocolate milk is the best…then a carb like a bagel or a pastry.

Compression – If you don’t run in them, put them on after. (I always wear them to run.)

Ice – I don’t do ice baths but if cold water is nearby…

aaaahhh

Stretch – I’m not good about this…. but I like to walk around after so my legs don’t stiffen up. When you get home, use a foam roller, if necessary or even better, get a massage.