January 1, 2014 by Darlene

2013 is in the books…

I must say that things were looking up until June 1 and then I broke my foot. I started getting back on track in August and the year ended pretty well.

Run 3-4 times a week ALL YEAR (use the treadmill when it is too cold or slippery or raining outside)- YES, except for June & July.

even ran 3 times while on vacation in May

Continue fitting in tennis and yoga at least once a week (as cross-training) – YES, until June 1. I started tennis again in Sept. I didn’t start yoga again until late Oct.

Finish my 5K races under 30 minutes and not stress about a PR (though getting one would be super!) – YES. Sure I stressed but finished Ice Breaker, Lake George, Mother’s Day, and Freihofer’s – all under 30 min. Post broken foot, I finished the Malta 5K, Race for the Cure, Delmar Turkey Trot and Stuff the Sleigh under 30. NO PR this year!! (I think my 5K PR days are over.)

Ice breaker 5k – 28:47

Get an Age Group award (in May I will be entering a new AG!!) – YES. 3rd at the Polar Cap 4m, in the correct AG I finished 1st at Lake George 5K and 1st in my new AG at the Mother’s Day 5K, 2nd in the Biggest Loser 5K & Helper’s Fund 10k, and 1st in the Race for Hope 5K, the Monster Scramble 10K and Stuff the Sleigh 5K. Getting older rocks!

Polar Cap 4m – 3rd in 50-59

Lake George 5K – 1st in 50-59

Mother’s Day 5K – 1st in 60-69

Helper’s Fund 10K – 2nd in 60-69

Race for Hope 5K – 1st in 60-69

Monster Scramble 10K – 1st in 60-69

Stuff the Sleigh 5k – 1st in 50+

PR in a 10K race (I have only one injured 10K under my belt.) – YES, both of my 10ks were faster. My PR was at the Helper’s Fund.

Helper’s Fund 10k

Run a 10 mile race (the one from Lake George to Bolton Landing is on my bucket List) – NO (broke my foot). I hope to run my first in January.
Run at least one half marathon (a spring and/or a fall one) – YES, I ran 2 – the Sarasota Half Marathon in March and the Mohawk Hudson in October.

Sarasota Half Marathon 3/17/13

Mohawk Hudson River Half Marathon – 10/13/13

Run at least 12 races (one per month, if possible) – YES, 22 total races – at least one per month except for August (when I decided to cautiously recover from my broken foot.)

at least I am smiling! (J. Berkeley photo)

one of 3 April races

one of 3 September races

one of 3 November races

Run a race in another state – YES, I ran in Florida and Vermont.

Florida racing

Register for The Biggest Loser RunWalk at www.biggestloser.com/runwalk

running in Vermont

Run a NEW race (hopefully one in NYC) – YES, 11 out of 22 were new ones – Hmrrc #3 & #5, Sarasota Half, Ice Breaker 5K, Lake George 5K, Mother’s Day 5k, Biggest Loser 5k, Helper’s Fund 10K, Mohawk Hudson Half, Monster Scramble 10K and Stuff the Sleigh 5k. (NYC hopefully next year)

Mother’s Day 5K in Schenectady

The Biggest Loser RunWalk (including a ride on a chair lift)

Listen to my body and slow down when necessary (In other words, do not get injured…) – YES. I broke my foot but I cannot blame overuse on that one.
Continue blogging regularly (to keep track of miles, as a motivator, to meet new runners…) – YES!

So I think I did pretty well during my 10 healthy months.

Happy Running! How was your 2013? Do you set goals?

November 6, 2013 by Darlene

(Mostly) Wordless Wednesday

Joy Johnson, age 86, at her 25th consecutive NYC Marathon

Joy Johnson, the next day on the Today show

She didn’t begin running until retiring from teaching at age 56. When a friend suggested they attempt the 1988 New York City Marathon, a passion was born.

“When I crossed that finish line in Central Park, I just knew this is what I would do the rest of my life,” Johnson said. “Running makes you feel good. It’s energizing. You sleep better at night. And the best part for me is you can eat anything you want.”

“I’ll be at the back of the pack, but I don’t mind,” she said. “I just praise the Lord I can get out of bed each morning and run. A lot of people my age are in wheelchairs.”

“What’s keeping us going right now is that she was doing what she loved,” Boydston (her daughter) said Tuesday. “She wanted to die with her running shoes on, and she did.”

Happy Running! Do you know anyone else as inspiring as Joy?

October 21, 2013 by Darlene

Just Sharing

I got this e-mail:

Hi Darlene,

I really like your running blog — one of the few ones really worth reading (you have to sift through lots of chaff to find the wheat). You write with warmth and humour, both engaging and informing the reader. (I am sure that this is sent to every woman blogger over 40.)

I’m Bennett Cohen, President of the International Association of Women Runners (IAWR) and Running Coach to Women Over 40.

Our objective is to exponentially increase the number of women that are positively transformed through reaching their goals for running and racing. Please check out the IAWR website at www.iawr-connect.com

Our resources for women runners include:

The only weekly newsletter for specifically for women runners over 40
Personalized Coaching Programs
The “Injury-Free Running For Women Over 40” ebook

I thought you may be interested in an interview we conducted with Nancy Clark, sports nutritionist, author and runner. The interview is titled “Women, Weight and Running: Myth, Truth and Gender Differences.” (Does this mean I need to lose weight?)

Here’s the link to the mp3 audio recording of the Nancy Clark interview:

http://www.iawr-connect.com/audio/NancyClark_113010.mp3
To download: Right-click (Command+click on a Mac) and choose “Save Target As”

I have Nancy’s permission to distribute the interview. I hope you find the interview informative.

Let’s keep in touch.

*****************************************************************************

Regards and Happy Running

Bennett Cohen
President
International Association of Women Runners
Running Coach to Women Over 40

Anyway, I looked over his site. And it is very informative. There is a lot of useful information (beyond books & coaching programs.). So if you are over 40 (or even if you are not), take a look.

Happy Running! Are you familiar with this site? Do have another site to share?

July 19, 2013 by Darlene

Listen to Orville Rogers and Strive to be Above Average

Orville Rogers’ 5 Rules for Running Forever

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

Oh yeah—and stretch.

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.

2011 stats from http://www.runningusa.org

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?”

July 10, 2013 by Darlene

Wordless Wednesday for the Older Runner

Saw this on FB and it made me smile.

Happy Running! Have a great “Hump Day.”

May 9, 2013 by Darlene

New Age Group

So that’s one good thing about getting older!

Love this quote too:

“Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.” – Mark Twain

And this:

Also this Jimmy Buffet song:

As far as running goes, over the past 5 years, I have run:

over 70 5K races
several 3.5, 4 and 5 mile races
one 10K race
one 15K race
6 half marathons

(Even a strained achilles, broken ankle, foot stress fracture didn’t stop me… well, at least not for long)

first half marathon

Half marathon #6 (2 years later)

I’m growing older but not up.
My metabolic rate is pleasantly stuck.
So let the winds of change blow over my head.
I’d rather die while I’m living then live while I’m dead.
~Jimmy Buffet

I don’t plan to stop running any time soon! My 5k times may get slower but I still think I can improve my Half Marathon times. I will run until it stops being fun. (Check out this article on Kathy Martin, age 61)

yup. that’ll be me (but not for a while!!)

So…

#60

Happy Running! Thanks for stopping by! How do you feel about getting older?

February 2, 2013 by Darlene

Polar Cap 4m Race Report

I ran this race with blogger AJH 2 years ago and it was a tough hilly one but still fun.

Here we are winning AG awards

AJH is running it again and I was looking forward to seeing her.

Racing and training are difficult to coordinate. This weekend should be 8 miles for me. So I can add on 4 after the race (which is doubtful) or do 8 tomorrow (Hmmm 2 days in a row???)

I had no expectations for this race. It is my 3rd time racing 4 miles but I am in no way as good a shape as the two previous times (40:11 & 38:02). So I just wanted to have fun and feel good. An AG award would be a bonus!

It was about 18 degrees and sunny when I left the house. I had about an hour drive. As I drove north, the temps dropped and the clouds rolled in.

I got there early and was surprised at how crowded the parking lot was. I immediately found a spot in the cafeteria to leave ALL my stuff, picked up my bib & headed to the restroom (a real one) and there behind me on line was AJH.

It was nice to run a race with a familiar face. AJH brought her hubby which was convenient for taking photos.

Here we are indoors before the race

The race is pretty informal…no timing chips. The sun came out as we started so I decided to take the sleeves off my jacket and wear a windbreaker over it and my turtleneck. (I was actually perfectly dressed, the only things that were cold were my feet & I was wearing smart wool socks.)

We are starting (I am wearing that blue windbreaker)

The race is starting (I am wearing that blue windbreaker) – taken by AJH’s hubby

The race started with a hill right off the bat. I was discouraged cause it was tough but then things got better. I tried to run a consistent slow pace and if possible NOT WALK.

the course (after the race...the lake is on the right

part of the course (taken after the race…the lake is on the bottom right

I know that from the last time, there was a long hill between miles 3 & 4 and I had to walk.

This time, it didn’t seem as bad and I ran the whole time. I even had enough gas to sprint through the finish line.

There I go… (taken by AJH’s hubby)

According to my Garmin, I crossed at 41:37. Officially 41:40.

And it was good enough for 3rd place in my Age Group 🙂

AJH got 2nd place…we won a lunch bag which matches the race shirt

AJH also won a Road ID as a raffle prize.

The food was pretty good – chocolate milk, soup and lots of homemade desserts. I will definitely do this race again next year (& try to keep the AG award streak going… in a new AG)

As far as the race, I was happy with my performance.

Mile 1: 10:24
Mile 2: 10:29
Mile 3: 10:38 (the hill)
Mile 4: 10:16

I was under 11 min miles but of course, when I was running my best, I was under 10 minutes.

It was not even close to a PR but then again I didn’t expect one.

I didn’t run 4 more miles. I changed my clothes and headed out on the road. I drove north along the lake to Bolton Landing.

the marina where we keep our boat

Then I headed back to village to see some friends who were working at the Winter Carnival.

finishing up the ice sculpture

There were outhouse races on the ice, pony rides (not on the ice), chili cook-off, etc.

people hanging out on the frozen lake

I was too cold to hang around long. The wind had picked up and it seemed a lot colder than in the morning.

obviously the cold does not bother the ducks

So I left and on my way home, I made a quick stop at the outlets. I only bought 2 baseball caps that were on sale at the Reebok store.

Tomorrow there is another free race. I may do the 4 miler or I may just run on my own.. We’ll see how these old legs feel.

Happy Running! Did you run or race this weekend?

January 15, 2013 by Darlene

Age is a State of Mind

Jim & Terry at Disney 1/13/13

These two people who are MY AGE* just completed the Goofy Challenge!! That is 13.1 miles followed by 26.2 miles.

This is Terry’s motto:

There may come a day when we can’t do this anymore. Today is not that day.

They both have struggled with physical problems but have never given in to them and seem to get better with age!

Way to go, Terry & Jim!!

(*I know that Terry is 59 & her hubby is even older & has MS. It seems to run in the family. Her son completed the Lake Placid Ironman with a broken collarbone!!)

I guess I have no excuse – At least the “I am too old” excuse:

I am too old to run that far.
I am too old to run that fast.
I am too old to run that often.
I am too old to run.

Yes, there will come a day when I can’t do this and today is not that day!!

Bring it on!!

Happy Running! Do have a role model or someone who inspires you?

September 5, 2012 by Darlene

Globally Thin

The new BBC calculator can tell you if you are a healthy weight for your height and how you rank against others globally.

Try it here.

Here are my results:

Let me say that I weigh more than I have ever weighed. Every decade I gain 5 lbs. Pretty depressing! (It’s a metabolism thing. At least that’s what I tell myself.)

This just shows that the most of the US is fat 😦

They should have a BMI global calculator that compares runners around the world. My BMI then might make me diet.

Happy Running! Do you worry about your BMI?

August 16, 2012 by Darlene

Running Injury-Free for Life

Of course, this would be a topic that would interest me.

This workshop was offered last night at the Crossings and sponsored by FleetFeet.

I signed up a while ago and had planned to run beforehand because I love to run at the Crossings.

However, since I had run 2 days in a row, I opted for checking out the new Trader Joe’s nearby instead. (I think that I was not that impressed because I don’t cook healthy –however, I did find a few interesting foods to buy.)

The workshop was given by a Sports Physician who is also an accomplished (Marathon) Runner and Triathlete. The room was pretty full…with what seemed to be older new runners and older experienced runners.

That would make sense, we older runners probably experience or worry about injuries more.

The presentation consisted of a bunch of boring powerpoint slides (once a teacher, always a teacher…others may not share my opinion of his talk) but I did manage to glean a few things (however, most things I already knew or were common sense):

Running injuries are more common:

to women
when you have already had an injury
when you run too many miles

What is important when running races:

have fun
finish
meet a goal

How to avoid running injuries:

quality miles (possible in 3 days a week – tempo, hill repeats, long run) not garbage miles – make your runs count
realistic goals
balanced diet (yes, you can cheat, if you need to and coffee is good for energy)
do hip stretches if you are prone to IT Band issues
listen to your body (heart rate too high = back off)
mix up your surfaces – trails, multi-directional runs, hills
shorten your stride

So although I didn’t learn a lot of new things from this workshop, it was motivating.

I set my alarm for 5:45 am and ran before work. It was a beautiful morning to be out there. I only ran 3 miles on a route with some hills and I tried to run with a short stride (I think.)

Happy Running! Any other advice on avoiding running injuries?