April 18, 2016 by Darlene

Monday Running Update

Last Week:

Monday – Another cold, rainy, windy day. Got in my daily walk and it only sprinkled on me. Then I drove to my training group run. We started in the rain but it eventually stopped but was still very windy. On the schedule was a 10 min warm up and cool down and then 4 x 400m at 5k pace. I’m not one for speed drills but my long run was on Saturday so my legs were fresh. As I mentioned before, my group has some very speedy runners but today two were were missing so I finished in the middle of the pack (2:00, 1:59, 1:58: 1:53). I was happy with my times since 2 of 4 were done running into the wind. It is easy to run fast when it’s only 400 m not 3 miles and you have 2 minutes of walking in between each.

After my run, I did some shopping at Trader Joes and some more retail therapy in the mall (only bought 3 sale items in Macy’s & they were a steal.)

Tuesday – Yet another cold, rainy, windy day. It was supposed to get sunny and warm up but it did not. Still I dragged myself to the park.

the only tulip in the park…but it’s a start

After work, I ventured back on the tennis courts. My elbow is no better but I haven’t played tennis in 3 weeks. I taped it, wore an armband and with new strings on my racket, I nervously played 1 1/2 hours of doubles. It went great. My partner & I won both sets. Yes, my elbow hurt but it was bearable pain and didn’t affect my playing. (Of course, I know this won’t help heal my elbow.)

Wednesday – Hooray, it was chilly but the sun came out!! I had planned to do our Wed. Hoola Hooping at work but I was too busy so instead I took a long walk to return a book to the library.

Today was also week 2 of mentoring the STEM group. Unfortunately when the sun went in, it was chilly. (It will be warm someday…) Again I arrived early so I could run once around campus. . Then we followed the Couch to 5k app with the group. Well, I got paired up a new runner (Michelle) and she is pretty fast. But the best part, another new (even faster) runner is from Paris!! I got to speak French every week!!!!!!

Thursday – Second sunny day in a row. Woo Hoo! Still breezy but today was a scheduled rest day so I only got in a short walk to Starbucks because I had an errand at lunch. After work, I walked the mall (no shopping, just walking) with my BFF. (got my 10k steps in!)

Friday -Sunny again. Went for my lunch time walk.

After work on my way to run through the park I passed by a local college… So I interrupted my run to meet Ben & Jerry and sample to new Bernie flavor ice cream. Then I had to sprint home to get ready for mah jongg.

Saturday – Took advantage of another rest day to spend time with my mentee Amanda and her two sons. We went to Five Guys for lunch and then to the firefighting museum. The kids had a lot of fun.

Of course, we ended the day with the park and ice cream.

Sunday – Last long run before the big one. I was lucky to have Denise by my side. We decided to run early and at the Corning bike path. The weather was perfect and the company was great too (We chatted the whole time and found that we have so many things in common …besides running.)

it was supposed to be 10 mi but we messed up the turn around

The rest of the day was spent outside pulling weeds and eventually laundry, cooking and housework…)

22.5 miles done with 4 runs and 3 rest days. 94,312 steps

This Week: (1 week until Half Marathon #19 – TAPER TIME)

Monday – Freihofer Challenge Group Run (4 miles?)
Tuesday – rest, tennis?
Wednesday – 3 mile run, STEM Couch to 5k run
Thursday –4 miles
Friday – rest, Passover seder with the mah jongg gang
Saturday – rest
Sunday – LAKE GEORGE HALF MARATHON

Once again, I am linking up for the Weekly Wrap hosted by Holly @ HoHoRuns and Tricia @ MissSippiPiddlin. See rules here.

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

April 17, 2016 by Darlene

Weekend Recap

But I did NOT have a race scheduled for this weekend.

I decided to take advantage since next weekend I have a half marathon in Lake George, the following weekend, a 10K & a 5k, the weekend after that, a 15k and a 5k and things continue like that until …

So on Saturday, I decided to spend the day with Amanda, my mentee and her 2 sons. We started with an early lunch at Five Guys (I love their burgers & fries).

boys goofing around

Then we drove about an hour to the Firefighters Museum.

There were rooms and rooms of firetrucks…some dating back to the civil war.

The best part was that there were many interactive and hands-on activities for the kids.

They had a blast.

Unfortunately, they still had a lot of energy so we took them to the park and finally, of course, we had to have ice cream!

I was exhausted by the end of the day!!

but today I had both: running & real sunshine 🙂

Today, bright and early, I got up to do my final long run (before my half marathon.

I usually do at least part of my long runs with Judy but she was out of town so her Denise (whom I ran with last weekend) agreed to accompany me.

I used to run 8 miles as my taper but the last halfs, I have run 10 miles so I decided to stick with that plan.

The weather couldn’t have been nicer. In fact, I was overdressed.

I should have worn a tank top and a skirt!!

We ran in one direction at the Corning bike path and turned around. We were at 2.4 miles and stopped to get water.

The we ran in the other direction and turned around at 8 miles.

I let Denise decide the intervals and she chose 4:1 which was fine. I don’t really care. My style is crash and burn (run until you’re tired and walk) but I am flexible and can run intervals too.

She thought that she would be too slow for me but she was not. My long runs are slow. I enjoy them that way. But really her half PR is 2:20 which is faster than the majority of my halfs (16 out 18) so we were very compatible.

She chatted the whole time which made the miles go by quickly and painlessly. We did chat about running, of course, but mostly about other things that we had in common. We discovered that we were both were French majors at the same college and had all the same profs!! We have both visited Paris many times and love French food esp. pastries. Our husbands are also WWII buffs, etc. etc.

Finally we were done and realized that we turned around at the wrong time. I had really run 11.1 miles!!!!!!!!! Oops!

Then all of a sudden, we bumped into Jan (another one of Judy’s friends) who was starting her run…more running talk.

Then it was time to part ways. I thanked Denise…if she weren’t there, I might have run over the bridge and to Cider Belly Donuts. By the time, we stopped talking, it was too late. They were closed. (Yes, I so have a sweet tooth.)

The rest of my weekend was not so exciting: filing my taxes, laundry, pulling weeds, cooking…

Happy Running! How was your weekend? Anything fun to share?

April 15, 2016 by Darlene

Friday Five: Favorite 5Ks

Every Friday, three DC area bloggers Mar 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!

My Friday Five topic is My Five Favorite 5Ks.

Lately, I’ve been thinking speed (even though I am always in the middle of training for a half marathon). So here are the 5Ks that I love and try to run each year. (Believe me, it is tough for me to pick just 5).

1. Bacon Hill Bonanza

Small race in the country to support a local church held in April. Scenic course, great post race refreshments and pies as age group prizes. What more could you ask for?

2. Freihofer Run for Women

A big race held in the city of Albany at the end of May/beginning of June. All women, attracts the elites, the newbies and everyone in between. Course goes through and city and the park. There is a fitness expo held the day. Your race swag includes a box of cookies and a loaf of bread.

frw6

AB-3069-XL

3. Dash to the Finish

An even bigger race held in a bigger city – New York City. It takes place the day before the NYC Marathon and you run from the UN, through Manhattan and end by crossing the marathon finish line. The day before, you get to go to the marathon expo, too.

4. Last Run

This race in held in Albany again like the Freihofer’s but in the middle of December. The race starts off with fireworks and then you run through the lights in the park. And everyone is in such a very festive mood.

Tie: 5. Sean’s Run, Spring Run-Off and Silks and Satins

seansrun13

Unfortunately, this one often conflicts with another race but I love this community run. There is so much crowd support and great post-race eats.

best cone ever!

This 5k is held along the Hudson River. It’s a place where I run often and there’s a free pasta dinner the night before (yes, food is a recurring theme.)

pasta dinner before the race above

Saratoga is the place to be in the summer – for the horse races! This race starts and finishes near the flat track and you run around the neighborhoods of Saratoga.

I could go on and on about 5ks that I love but I’ll stop here.

Happy Running! Which is your favorite 5k? And why?

April 14, 2016 by Darlene

TOLT: STEM, Racing, Injuries, Work, etc.

Since it is Thursday, I’m linking up today with Amanda for Thinking Out Loud Thursday.

Here’s what I’m thinking about today…

STEM

Yesterday was my second week volunteering with a Couch to 5k program for women who are survivors of domestic violence.

This relates to yesterday’s post about being judgmental. For the past two sessions, the women have been newbie runners and not very competitive. They were so excited to have finished a 5k race. So I used to run before or after the group run to keep up my training pace.

I assumed that this session would be the same. The women last week were more enthusiastic. This week, however, there were two new women. I was paired up with one. Well, she has run before and she is fast. In fact, this will be a good workout for me. And the other new woman was even faster. She may have been an elite runner in her country.

She doesn’t speak English well but guess where she is from??

PARIS!!!

Woo Hoo! We were both thrilled to be able to speak French together. Mine is a little rusty but I did teach high school French for 22 years!

So far we are only running 1 1/2 minutes at a time but I think I will not be able to slack off this session.

Racing

I race every weekend. But I do not have one scheduled this weekend. It feels so strange that I almost signed up for one in Saratoga on Saturday.

Luckily Denise (Judy‘s friend) will run 10 miles with me on Sunday for my last long run before my half marathon.

I will try to refrain from running that 5k. (No promises.)

Tennis Elbow

The good: it doesn’t affect my running. The bad: it’s not any better. But like any athlete, I took ibuprofen, taped it and wore a band and then played tennis.

The good: it didn’t affect my tennis. The bad: it’s not any better.

Work

I am walking EVERYDAY!! I started out with a 100 mile goal but I upped it to a lofty 400.

mmm

I usually walk to the park (with a stop at Starbucks). Yesterday, I walked to the library to return a book.

Next Half Marathon

It’s on April 24 (in 10 days) and I am not really stressing about it. Is it because it’s #19? Or because I know the route and it is very HILLY. Sometimes it’s a relief to know that you will not get a PR.

I plan to enjoy the race. I hope that it is nice weather and I can hang out by the lake afterwards.

The picture below is the view from the start & finish line (in 2011).

starting/finish line

Happy Running! What’s on your mind today?

April 13, 2016 by Darlene

Wednesday Word: Judgmental

Every Wednesday, the Deb from Deb Runs will be providing a word about which to blog. Kind of like a nice little blog prompt. Posts can be fitness or health related, but don’t have to be, so really anyone can play along. Just be sure to link up with InLinkz on Deb’s main post, and share the love by reading and commenting on other’s participant’s posts.

Today’s word is JUDGMENTAL.

The adjective judgmental describes someone who forms lots of opinions — usually harsh or critical ones — about lots of people. Judgmental types are not open-minded or easygoing.

It is so easy to be judgmental. Most of the time, we don’t mean to be.

It’s easy make judgments about how people dress, talk and live their lives but unless we are them, we don’t or can’t understand why they do what they do.

Are runners judgmental?

Most are not but occasionally we may fall into that trap of making assumptions about other runners.

Here are few running behaviors you may be judgmental about:

Inappropriate clothes or crazy costumes.

You know the ones in sweat pants, big cotton tees shirts or overly tight spandex or running bras.

But you don’t know the reason why they dress the way they do. Maybe they can’t afford expensive outfits. Or they just lost some weight and want to show off their new body. Who’s to judge?

I like to be matchy matchy with my running clothes. At my age, I like to dress conservatively (No running in short shorts or just a running bra for me.)

Sometimes in race, I see someone dressed as hot dog or some other crazy uncomfortable costume. But to each his own!

I am too competitive to run in any restrictive costume or outfit.

Not racing

Not everyone feels the need to enter a race. It doesn’t mean that they are not serious runners.

Perhaps, they don’t want to spend the money on race entrance fees or maybe they don’t have the time due to working or parenting obligations.

I, personally, love to race and wouldn’t run if I didn’t race. I plan my activities around my racing schedule.

Walking

Many runners walk. They may be using the Galloway method of run/walking or they could be injured or recovering from an injury.

I walk because sometime I am just too tired to run and the hill is too steep.

Slower Pace

I may be fast to some runners. But to a lot of other runners, I am slow.

Not everyone is gifted to be speedy. Not all of us have to time to put into drills to try to get faster.

We all run at our OWN pace. All our PRs are PERSONAL records and should not be judged.

Training Plans

Some runners have a coach. Some buy their training plans. Some download free training plans. Some make up their own training plans. And some runners have NO plan.

There are reasons for all of the above stemming from cost, convenience, preferences, experience, injury, etc.

I have found that no two runners who train for a half or full marathon follow the same plan.

For my first half, I sorta followed a plan that was posted on the race’s website. 18 half marathons later, I do my own thing. I increase my long runs by 1 mile each week up to 12 miles and then taper to 8 or 10 the weekend before the race. It has worked so far.

Running Companions or Not

Many of us always run alone for whatever reason we like our solitude.

Others cannot get motivated to run unless they have company. It may be a friend or a group or even their dog.

I enjoy both. But for the longer runs, a companion always makes the miles go by faster.

Running Gadgets/Toys

Fitness trackers, GPS watches, bluetooth headphones, foam rollers, sticks, resistance bands, KT tape, etc.

If you think you need them and can afford to buy them, by all means have them.

Some runners cannot afford them or don’t want to use them.

I have a FitBit (a recent purchase) and a Garmin watch but none of the rest. I think I could even do without the watch (but not easily at this point. I’m too competitive.) But I do enjoy running naked (sans technology).

Cross/Strength Training Activities

Some of us just run. Others do yoga, CrossFit, bike, swim or play tennis.

Sometimes it depends on your interest or what you enjoy. It may depend on money or what facilities you have access to.

I don’t belong to a gym but have access to a free gym with machines. There’s a treadmill where I work.

I don’t enjoy working out or swimming or biking. But that’s me.

I do enjoy playing tennis, walking and an occasional yoga class.

I think cross/strength training is great for runners. I wish I could motivate myself to do some working out..

Social Networking

You share what you feel comfortable sharing.

Some runners post every single run and their pace. Some runners post every race recap in detail. Some post runfies.

For some, it’s a way of motivating themselves or motivating others.

Since most of my friends on FB and IG are not runners, I try to post only major events and lots of pretty scenery pics. And I hate selfies (but that’s just me.)

I think I am easy going and open-minded. I do try not to judge others. I hope I have been successful.

I didn’t post any pics because no matter what I posted, it would mean “judging” in some way.

About judging myself…

Probably not as successful.

I look at my race pics and say to myself “wow, my thighs look huge!” or lament after I cross the finish line “I can’t believe how slow my time was…”

Happy Running! Do you find yourself judgmental? If so, about what?

April 12, 2016 by Darlene

TOTR: If I only knew then…

with Erika @ MCM Mama Runs,
Marcia @ Marcia’s Healthy Slice
and Patty @ My no-guilt life!

This week’s topic is “If I only knew then…. What advice would you give your new runner self?

Another tough topic.

Before I took my first step, I joined a running group called No Boundaries. They taught us what to wear, how to breathe, how to stretch, not to heel strike, etc. I had a coach and several mentors.

FRW - 2008

We had a training schedule and we ran outside no matter what the weather was like.

Being the impatient person that I am, although our first 5k was not scheduled until July, I ran my first 5k three weeks after my first run (which took place on April 1). And I ran the whole 3.1 miles…not fast.. but I did it.

getting ready for the race

The picture above is funny because I never stretch.

I also started this blog, the day I signed up for No Boundaries and have continued posting even when I was injured and couldn’t run.

So what would I do differently?

Run with other runners more often.

After no Boundaries ended, I used to do most of my running alone. I did run a lot of races and made running friends there. But I still was uncomfortable joining a running group because I was a “beginner,” I was “older” and I thought that I wasn’t “fast enough.”

Now that I have joined a few groups, I know that age and pace do not matter. It is more fun to run with someone else.

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FRW Training Challenge group

Run more miles in the beginning.

I ran about 100 miles the first year and 200 the second year. I didn’t run when the weather was bad. I took the whole winter off the first year. And since I was only running 5ks, I could do them even if I only completed 1-1 1/2 miles for my weekday runs.

Now I run ALL year and my weekday runs are at least 3 miles.

Run more than 3 miles.

I never ran more than 3 miles even on the weekends. I was not building any endurance. I got faster but I think I could have gotten even faster. I should have tried longer races rather than sticking to only 5ks.

Now even if I am not training for a big race, I try to run 5-6 miles on the weekend. I run a lot of 5ks but I have added 10ks, 15ks and other distances to my race schedule.

Sign up for a half marathon sooner.

I don’t mean the first year but I waited a few years because I didn’t have the confidence that I could do it. Finally I signed up for one and trained for it. Then I discovered that ANYONE can run a half marathon. You prepare for it. And I realized for the half marathon, FINISHING=WINNING.

PRs are hard and unpredictable.

When I first started running, I gradually got faster. Before I knew it, I was finishing my 5ks under 30 minutes. But I kinda plateaued. I didn’t finish one in 27:XX until a few years later (after I started running half marathons.) Of course, then there were several injuries and I felt like I was starting all over.

I never know if I am going to run a good race. My PRs are surprises. I can run the same course and my finish time will vary tremendously.

I now realize that there are so many factors that influence our runs – weather, training, health, course, elevation, terrain, etc. We just do our best and the PRs will happen …or not.

Who knew that this would be a half marathon PR? I ran one on a similar course that was 20 minutes slower!

It may take years before you find the right running shoe.

I started with Saucony, then there was Asics, Brooks, Mizuno, even Hokas. With each new brand, I kept thinking that this was it!

8 years later I am wearing Nikes. No far so good.

Speed isn’t everything. Enjoy your runs!

When I first started, I was worried about getting faster (doesn’t everyone?) I had a Nike chip on my shoe that synced with my iPod. Then I got a Garmin. I always uploaded my data and fretted about my pace.

Now I only wear my Garmin for racing. For my other training runs, I only care about distance. I don’t look at my pace. I don’t upload it or post it anywhere.

And yes, running is a lot more fun.

No watch! 🙂 Don’t care about pace!

Happy Running! What advice would you give your new runner self?

April 11, 2016 by Darlene

Monday Running Update

Last Week:

Monday – Snowstorm. Yes, in April.!!! My group run got cancelled. I actually went for a short walk to the park and back but it was freezing so then I used the exercise bike. Not happy with Spring 2016.

snow as almost as high as my Grande cup

Tuesday – Even though it was windy and cold, I did go for a walk to the park (& Starbucks). I skipped tennis in favor of my re-scheduled Freihofer Training Challenge group run. (My tennis elbow is still on the mend anyway.) It was freezing but I survived some 1 minute sprints with the speedsters.

Then I went to the mall to get more steps and do more bargain shopping.

Wednesday – I continued my walk a day at work. After work was my first run with the STEM Couch to 5k group. I got there early and ran a sluggish 3 mile loop.

This STEM group was so enthusiastic. I can’t wait to run with them again.

Thursday – I got to work and found 9 dozen of the best doughnuts in our area. And this is “our be healthy month!” WTH?

Of course I had to have one…or 2.

the Cappuccino one was the best!

I tried to squeeze in a run before the rain but was not successful. But I did use the treadmill before I left work to go to my hair appt.

Anyone watch Call the Midwife?

Friday – Other than one walk, it was a real rest day followed by an evening of mah jongg (and to bed too late!)

there was beachball volleyball during lunch but my tennis elbow prevented me from playing

still waiting for tulips in the park – this was the only flower I saw during my walk

Saturday – Ran a chilly 5k race. I switched from the 10k to the 5k because I didn’t want to run the hills.

not a PR but 1st in my AG and an apple pie

While I was waiting for the results, I ran another 3 miles.

Then I drove to the Zim Smith Trail to run more miles with Judy and her friend Denise. I celebrated my 12 mile run day with delicious bread pudding.

Later I went out to dinner with the hubby.

Sunday – I knew we had to pay so I left this to the last minute…TAXES!!! And laundry, grocery shopping, cleaning…not my favorite activities. But it was still sunny when I was done so I went for a walk.

23.5 miles done with 4 runs and 3 rest days.

This Week: (2 weeks until Half Marathon #19)

Monday – Freihofer Challenge Group Run (4 miles)
Tuesday – rest, tennis?
Wednesday – 3 mile run, STEM Couch to 5k run
Thursday – rest, mall walk with BFF ?
Friday – 3 mile run, mah jongg
Saturday – rest, day with mentee & sons
Sunday – 10 miles

Once again, I am linking up for the Weekly Wrap hosted by Holly @ HoHoRuns and Tricia @ MissSippiPiddlin. See rules here.

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

April 10, 2016 by Darlene

2016 Bacon Hill Bonanza 5K Race Recap

April 9, 2016 – Start: 10 am

I signed up for 10K instead of the 5k. They were both the same price and I needed to run 12 miles before my half marathon in 2 weeks.

10 K

Then I remembered the hills of the second half of the 10K and that the 5k was an out and back and would be mostly flat.

5k – not as flat as it looks

So I changed my mind and switched to the 5k and then planned to run 9 miles after.

I ran this race for the past two years and loved it. They had great food – the usual food but also chili and homemade muffins & cookies (including gluten free ones).

And there was chocolate milk, fresh from the dairy.

Plus, I won a homemade apple pie as first in my age group for the past two years. (28:01, 28:56…not sure I would run this fast this year?)

The race started at 10 am which was good since it would be an hour minute drive from my house.

Again the weather was tricky. What to wear? I was brave the last 2 years and wore a skirt, a baseball cap and no gloves.

This year I wimped out. … It was cold in the morning. Winter has returned to our region. So I opted for a long sleeve shirt, jacket, skirt attached to capris, compression socks, gloves & a winter hat. I am so tired of winter running clothes but it is still cold out…

I got to the race early and found a parking spot in a field next to the church. The race started at the church in the town of Bacon Hill, a small farming town with awesome scenery. (It reminded me of Vermont.)

these pics are from last year & the year before …everything still looked the same)

It was chillier than I thought. It was in the 30s and 20s with the windchill. Brrrr!! At least, it was sunny!

nice shirt with NO advertising and a pasta scoop?

I didn’t think that I would know anyone at this run since two years ago, I hung out with Holly who was in the Turkey Trot training group and now the FRW training group but she had to work this year and couldn’t race.

But I did bump into someone who recognized me from another race. We chatted about racing, of course.

At the last minute, I decided to shred my jacket. I didn’t bring a windbreaker and it seemed too heavy.

Soon it was time for the race to start. The pastor read a prayer, the church bells rang and we were off.

The 5k was an out and back. The 10k veered to the right and supposed had hills and breath taking views.

I decided to go out fast. I always have positive splits so why try not to. It isn’t as flat as the map shows. The hills are rolling throughout but not that bad. Even I could run up them.

I loved all the signs along the route.

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This one as my favorite: 14002247934_c17e330207_z

The wind was a killer. I was freezing. There were volunteers on the course calling out times. I occasionally glanced down at my Garmin to make sure I was running in the low 9’s. Eventually we turned around and headed back… The wind had calmed down and I was actually very comfortable.

I stopped for water and walked for a little bit. Not because I was thirsty but because I was was out of breath. I never seemed to get into my groove. I guess I need to do some speed drills.

I thought I had gotten a second wind but then again, I was winded.

I knew at this point, there would be no PR. That was fine because I wasn’t expecting one.

As I approached the finish line, I realized that I could still finish under 28 minutes, Unfortunately I had no gas left and I barely made it. My Gamin said: 27:54!! And I was pleased.

I immediately made a bee line for the chocolate milk. Boy, was it good. I had at least 2 cups.

They had the same great food (chili, muffins, cookies, fruit) as last year plus a vegetarian dish and pizza.. I sampled it all! YUM!

While everyone was waiting for the results and all the 10k runners to be done, I went out to run another 3 miles.

I ran a mile and then saw that they posted the results…Mine was listed as 27:56 and I was first my age group.

Since it was so cold, they said that they wouldn’t be handing out awards and to just pick yours up.

And I won a pie again!!!

I checked out the 10k results, as well. I would have won there too.

Splits:

mile 1- 8:44
mile 2 – 9:22
mile 3 – 9:04
.1 – 7:44
_________________

27:54

All in all, I loved this race. I will definitely do it again…maybe even the 10K someday. I was happy with my time. I didn’t go all out but I did beat my time for this course from both the last two years.

I put the pie in my car and headed out to run more miles. I ran one more.

Then I returned to hear the results of the raffle. I didn’t win so I left to run one more mile.

6 mile down and it was finally time to leave to to meet Judy and her friend, Denise at the Zim Smith Trail to run another 6 miles.

It was a half hour away but I still got there early and had to wait until they had finished their 4 miles. Then we all headed out together. We ran in a different direction from my last time there. I thought it was a lot more scenic – a bridge, a few waterfalls, etc.

I was very happy to have the company. We ran together for most of the miles until I got impatient and ran ahead at the end.

After we were done with our run, we all had some dessert at the bakery where we parked our cars.

delicious bread pudding

After a long soak in the hot tub, I was revived enough to go out to dinner with my hubby.

So I completed my longest training run – 12 miles! It was actually – 3.1 + 1+ 1+1 +6. Still counts, right?

Happy Running! Are you running or racing this weekend?

April 8, 2016 by Darlene

Friday Five: Splitting Up Your Long Runs

If you run 5 miles, stop and then 6 miles for your 11 mile long run, yes it counts as a 11 mile run. At least it does in my book because that’s what I often do.

5 mile race + 6 = 11 miles

So My Friday Five topic is Five Reasons to Split Up Your Long Runs

1. Weather or Scheduling Issues

Sometimes, it is raining or snowing so you start your run on the treadmill. You don’t want to run 12 miles on the treadmill (At least I don’t) so when the weather improves, you continue your run outside.

So you don’t have time to run all 12 miles. You may run 6 miles before work and then 6 miles after work. (I don’t do it often but I have done it.)

2. Vary the Scenery

I’ve run a 5 mile race in the neighborhood or a city

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and then continued my run on the rail trail or bike path.

What a nice way to break it up.

You can also start on a hilly course (like I will do tomorrow) and finish on a flat course.

Your legs will be happy that you did.

3. Practice Different Paces

If you start your run with a race and even if you say that it is just part of a long run, you will still run fast.

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So when you continue your run, your pace will no doubt be slower. For me, these races are my speed drills.

post race miles

4. Run with a Partner

It’s no secret that I enjoy running with someone else. It’s not easy when you run at different paces or if you live in different locations or if I have signed up for a race.

So if I split up the run, I can run at least part of it with a friend.

And if it’s the second part of your run, you may even enjoy a post run snack together.

5. It’s easier and more fun.

Running 6 miles, taking a break and running 6 miles is much easier than running 12 miles in one shot.

Will your endurance suffer? How will it affect your finish times?

Not sure. I have never trained for a half marathon without a few split up long runs.

But I wouldn’t do all my training this way. And it is better than skipping a long run.

5k race + 7.4 = 10.5 miles

Happy Running! Do you ever split up your long runs?

April 7, 2016 by Darlene

TOLT: Work, IRUN4, Weather, Racing, etc.

Since it is Thursday, I’m linking up today with Amanda for Thinking Out Loud Thursday.

Here’s what I’m thinking…

You take people for granted when you don’t see them face-to-face.

I have mentioned many times that I joined the IRUN4 program and I was matched up with John Anthony 2 1/2 years ago. He suffers from mitochrondial (and other) disease and cannot go to school, run and do the things that normal kids his age can do.

yes, he recently dyed his hair green (that is the color in support of Mito)

In the beginning, I posted photos on the IRUN4 FB site every time I ran. I dedicated all my miles to JA.

I do send him race shirts and Christmas presents.

I also still run for him. But I have gotten lazier and lazier and now I pretty much only post pictures when I race. Luckily that is very often.

Just Tuesday, his mom posted this in FB and tagged me:

Mom: JA!! We are so blessed. He is a fighter. I can’t believe in just 3 days HE will be 12!! What!?!?! Yep. Our Mito warrior will be 12. We are so blessed and we don’t take it for granted either.

Me: I will run 12 miles for JA on Saturday.

Mom: JA says awesome and he doesn’t need to wish you good luck because you are the best but he does send you two thumbs up and big thanks. JA loves you. Side note. Notice the shirt?? Lol. HE loves his shirts. The ones you send him from your races mean the world to him!

Me: Sniff..sniff

I need to post more often. I do think about him a lot but unless I post, he doesn’t know it.

This is a great program. Check it out here:

Have you heard of IRUN4? Do you participate?

Sometimes work is just work. That’s what is usually is for me. (Teaching was different. I loved teaching!)

This year, the law school where I work has decided to focus on being healthy.

In March, we had a Heart Healthy Challenge.

You got 50 points for completing 2 surveys and each week, you got 40 pts if you exercised for 45 min 3 times and 1 pt for each 10 minutes extra. 1st place got a $50 gift card to Dicks & $50 worth of Field Goods. (I came in 2nd with 466 pts.)

In April, we are participating in the Million Mile Month. You just log your miles & other activities to win prizes. My miles will automatically sync from my FitBit and I can also add in other non-walking/running activities like yoga, tennis, etc.)

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So April 1, we had a fun kick-off event.

april 1

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Here are some of the other activities that have been planned:

Try Hula Hooping for Fitness, Wednesdays at noon in the gym.
Play Beach Ball Volleyball (think volleyball with a beach ball and no rules-just fun) on Friday, 4/8. Drop in any time between 12:00 and 1:30 pm.
Sign up for the Annual Communications Office 3-on-3 Post-March Madness Law School Tourney. A friendly but competitive co-ed basketball tournament. You do not need a team to sign up.
Walk to the park and have a picnic lunch instead of eating in your office. Date: TBA
Join the Albany Law School Team for the Albany County Bar Association 5K Law Day Run on Thursday, May 12^th at The Crossings in Colonie. Run or walk. Kids welcome! Sign up by 4/15 for the lowest registration fee.

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So guess who is in charge of recruiting runners for the 5k? Yup, ME!!

If you work, are your co-workers into fitness?

I not going to whine about the fact that it is still winter here! Or maybe I am.

Me on Christmas Eve

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Me on April 3. I am not smiling about the weather. It was our 3rd attempt at a selfie.

How’s the weather where you live?

I signed up for a 10k this weekend. I am thinking of switching to the 5k. The 10K is hilly. So it would be good practice for my upcoming hilly half in 2 weeks. But it will be part of my 12 mile training run. I like my training runs to be flat and easy (to avoid injury.) I am too competitive to slow down in a race. So I may do the 5k and then run 3 more miles. After that, hopefully, I will have company for the remaining 6 miles. Or I may grin and bear it and run the 10k and run 6 more miles on the Zim Smith Trail.