April 18, 2013 by Darlene

P is for Planks

Planks are probably the best all-around abs exercise. (Click HERE to read about their benefits.)

Check out this video for simple tips on how to check your form—and get better results faster!

Here’s how to do the basic plank:

Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.
Squeeze your glutes and tighten your abdominals.
Keep a neutral neck and spine.
Create a straight, strong line from head to toes
Hold that position (for as long as you can and then some)

Things to Remember:

Don’t let your hips sag down to the ground. Sagging hips makes the exercise initially easier, but it’s not a plank and it defeats the purpose of the exercise.
Look down at the ground. This is a good prompt for maintaining a neutral neck position.
When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

Here is a great post about Planks for Runners.

I try to do them whenever I remember. Right now, I am trying to make them part of my daily morning routine.

use the timer on my iPad (so far 1 minute)

I use the timer on my iPad (so far for just 1 minute)

Happy Running! Do do planks?

April 17, 2013 by Darlene

O is for Old races vs new ones

Freihofer’s 2010

There are fun races that I love and will try to do EVERY YEAR such as the Freihofer’s Run for Women and Albany’s Last Run.

Here they are before the Albany Last Run 5k

Last Run 5k 2011

And ones that I run every year because I support the charity such as Breast Cancer and Juvenile Arthritis.

Race for a Cure 2011

Jingle Bell Run 2012

Of course, there are races that I run every year just because friends are doing them.

Sean’s Run with Mary

Polar Cap with AJH

But I am always looking for New races. Here are some that I am considering (the ones in bold I have already signed up for):

3-30-13 – Ice Breaker 5K
4-21-13 – Lake George 5K
5-12-13 – Mother’s Day 5K
6-23-13 – Adirondack Distance Run – 10m
7-28-13 – Biggest Loser Run 15 K (in Killington, VT)
8-03-13 – Race the Train (8.4 mi)
10-13-13 – Mohawk-Hudson Half Marathon
10-19-13 – Great Pumpkin 10K
11-02-13 – Fall Frun 10K

Old or New…I will thinking of Boston!

Happy Running! Do you do the same old races each year or do you look for new ones?

April 16, 2013 by Darlene

N is for Newtons

Back in October, I went to a workshop at FleetFeet on Natural Running. It was sponsored by Newton. I tried on a pair of Newtons and did some running drills with them. Unfortunately, I was suffering from a foot stress fracture. So it wasn’t a good time to buy.

Why wear Newtons?

Here’s what they say:

Action/Reaction^TM Technology – Most running shoes utilize passive cushioning like EVA foam, gel or air that lose energy as they are engaged. Like a mattress, these materials flatten under your body weight over time. With Action/Reaction^TM technology, you will immediately experience a highly responsive and engaging cushioning that protects and loses less energy with every step you take. Some people have described our cushioning as a “trampoline,” only more fun.

Minimal Drop – Newton Running shoes are designed with a minimal “drop” – or height difference – between the height of the heel and the ball of the foot. A more level-to-the-ground platform positions you to support a natural running motion.

Biomechanical Sensor Plate – Our feet are sensitive and brilliantly designed to ensure that we step efficiently and protectively. Unfortunately, highly cushioned shoes often obstruct this communication with the ground. Enter our biomechanical sensor plate, which allows you to sense the ground better so you can stride more efficiently and with more stability – some might even say intelligently, the way nature intended. Some call this “neuromuscular” enhancement. The foot senses the ground and sends a message to the brain to tell the muscles what to do.

Lightweight Comfort – Our shoes are designed to deliver function at minimal weight. We’ve been told that our shoes make you feel almost like you can fly, and that you can’t help but run fast in them. That’s fun, but we love that our lightweight, comfortable shoes help you pick up your feet and run more actively and naturally – almost as if you had no shoes on at all.

Then last month I went to an expo and Newtons were on sale for 40% off so I bought a pair. I was training for my half marathon at the time so I kept running with my Sauconys until the race was over.

These are the ones I bought.

I have been running in them for the past month. I started with 3 miles on the treadmill and then proceeded to run outside. My longest run has only been 6 miles (I am not sure that they give my achilles enough support for longer runs…).

I really didn’t have a hard time adjusting to them. They are light and comfy. They have a wide toe box and narrow heel. (My orthotics fit nicely too.) I bought them in a bigger size than I am used to wearing and they feel fine.

My only issue is the color (how shallow). I am drawn to pink, blue & purple (not yellow, orange & neon green). Maybe I need another pair.

Also, they are expensive and showing wear already in the outside of the heels (yes, I drag my feet and wear my shoes out quicker than I’d like).

Pros:

My bunion hurts less (in fact I forgot about it in my last 2 races)
I feel like I am running faster (They feel lighter & my legs feel less heavy)
My race splits have improved (under 10 minutes)

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

running 5 miles in my Newtons!

Cons:

Color (I guess I could buy new ones in a different color)
Wearing out (I really do try not to drag my feet but they are rapidly wearing on the ouside of the heel)
Less support? (Will I have problems with long runs in these?? I have had achilles strain & stress fracture in the past)

Happy Running! Anyone else wear Newtons? What do you think?

April 15, 2013 by Darlene

M is for May

I know it is only April 15 and tax day (ugh…I have to pay… a lot!!).

The positive news is that May is just 2 weeks away!!

May is my favorite month!!

The tulips will be in bloom. And other flowers, too.

It will be warm enough to run outdoors in shorts!

running a race in MAY 2011 (remember I didn’t run last May.)

I will be going to Naples, Fla for the annual tennis ladies trip. I love Naples and the beach and the warm weather.

at the beach 🙂

I will be there May 15-22. Can’t wait for this vacation!

group photo at “The Dock” restaurant in Naples, Fla.

It will be the beginning of the Lake George boating season.

a perfect place to spend summer weekends

Our marina usually opens on May 15. We may not stay there overnight until Memorial Day weekend.

Cheers to summer boating on Lake George!

Lastly, my birthday is May 9!! AND I WILL BE ENTERING A NEW AGE GROUP!

celebrating 59 on 5-9-12!!

Happy Running! What is your favorite month?

April 13, 2013 by Darlene

L is Long runs

Do I miss them? Kinda.

But I do not miss the pressure of having to do them and having a certain distance to complete (and planning my weekends around them as well as obsessively checking weather forecasts…)

The long run is the most important part of a training plan for a marathon or half marathon. I can only speak for the half.

My long run starts with the longest distance I’ve covered within the last two weeks (usually 3 or 4 miles) and I increase my long run by one mile on a weekly basis. That means I run 5, 6, 7, etc. all the way up to 12 miles and then I taper down to 8 miles.

Though I am by no means fast nor do I run without walk breaks on long runs, I have been able to complete 6 half marathons. They were all difficult but after each one, I was not even sore.

after my recent half – yes, I am still savoring the moment!

My advice for long runs:

Ten miles with walk breaks equals 10 miles continuously at any speed. So walk if you have to. (You recover faster with walk breaks).
Forget about speed on long runs. Focus only on the endurance conponent.
You can’t run too slowly on the long runs. Run at least two minutes per mile slower than you could run that distance that day.
You usually won’t feel bad when you’re running too fast at the beginning of the run; you must force yourself to slow down.
The day before the long run should be a rest day.
Don’t forget fuel and water. You may be able to skip it on short runs but not on longer ones. (I don’t like to carry water or Gu so I double back to my car halfway for water & nourishment.)
Break up the miles. 10 miles all in one shot sounds so much worse than 2.5 out and back and then 2.5 out and back.
Reward yourself at the end. It gives you something to look forward to. (Mine is either Starbucks or soft ice cream depending on the season.)

a long run this past winter

Since I am not training for a race, right now I have been running 3 miles during the week and 4 – 6 miles on the weekends.

a difficult 6 mile “long” run last weekend

Tomorrow, I have a 5 mile race. It is nearby. I just plan to have fun!!! (Unfortunately, spring was only here temporarily… I need to re-assess my outfit!!)

My next long race is a 10 miler at the end of June. A hilly one, at that.

So I guess I need to start upping miles on the weekends! Bring on those “long” runs!!

and my reward!

Happy Running! Do you plan your long runs? How? What are you training for?

April 12, 2013 by Darlene

K is for Kicks or running shoes

I used to be obsessed with shoes. (and my hubby looks in my closet & thinks I still am because I haven’t gotten rid of shoes that I can’t wear anymore.)

Now it’s Running Shoes.

It’s not that I need to have every style or color. It’s just that I am trying to find the perfect running shoe. The one where my feet won’t hurt and will give me PRs (ha ha!)

I started with Sauconys and then came back to them.

Then it was Nike.

And then Asics a few times.

Briefly after my injury, I wore New Balance.

Then I switched to Mizunos.

I even tried Reeboks.

Of course, I also bought Brooks several times.

Now the latest choice of kicks is Newtons.

Still haven’t run in Hokas… (Give it time…)

But seriously, the proper shoes are the most important part of your running gear!

When I first started running, I went to FleetFeet, a local store which specializes in running shoes. They watched me run and analyzed my stride, etc and then recommended several shoes. I picked the one that I liked the most (either by comfort or color). I would say that I have bought most of my shoes there. (Some I have bought on sale elsewhere.) After running awhile or after an injury, your feet do change. It is good to not buy the same shoes every time but to try different ones. Unfortunately, sometimes a shoe you love is no longer available and the newer model isn’t right for you. It is important NOT to run in worn out shoes. It is not just the sole but the cushioning that wears out. Some say replace after 400 miles but it is an individual thing. It depends on how heavy you are on your feet (I drag!!) and what surfaces you run on. Obviously, running indoors does not wear your shoes out as fast as running outside on a trail.

Tips for buying running shoes:

For your first shoes, go to a store that specializes in running shoes. They will watch you run to determine if you underpronate or overpronate. They will examine your feet to determine if you have high arches or flat feet.
Allow a thumbnail’s length of space in the toebox to allow for normal swelling and running downhill (If you have bunions, chose a shoe with a wide toebox)
Try on shoes at the end of the day when your feet are their largest. You will usually wear a larger size running shoe than a regular shoe (I wear a 7 shoe & 8.5 running shoe.)
If you wear orthotics, bring them when you try on running shoes.
If you need more stability, buy a custom insole such as SuperFeet.
If you have chosen a different type of running shoe, break them in slowly. (Don’t run a race in new shoes.)
Replace your shoes when you need to. Some people alternate two different pairs to preserve their favorites.

Happy Running! What running kicks do you like? And why?

April 11, 2013 by Darlene

J is for Java or Jo

I am a coffee snob!

Yes, I am.

drinking coffee out of my new Moscow mug

drinking coffee before a race

I have my own espresso machine at home and I make my own coffee and my hubby makes his own. I only drink one cup a day (in the morning) and I want it to be perfect. During the day when at work, I go across the street to Starbucks (and choose Decaf.)

mid-day treat

The facts:

I like strong coffee (in taste…my coffee has to taste like coffee)
I like flavored coffee (at home I use flavored creamers such as hazelnut, vanilla, mocha, etc.)
I use Splenda in my coffee (not real sugar).

So as you can see, it could be a problem when I am not at home.

In the summer, I bring my own coffeepress, coffee, creamer & splenda to the lake & make my coffee at the marina.

Sometimes I just have to be flexible.

not so great coffee from Stewarts

But I have to have coffee in the morning and I have to have coffee before an AM run or a race.

pre-race coffee

No better reward than a good cup of Java and a pastry!!

vanilla latte & apple scone – YUM!

Happy Running! Are you a coffee drinker? How important is it to you?

April 10, 2013 by Darlene

I is for Iphones & Ipads

look what’s in my hand – my iPhone, of course!

I hardly go anywhere without my iPhone. (This comes from someone who resisted for a long time buying a smartphone & I work in the IT field.)

I started out only using it as a phone.

That meant that I still carried a camera. (And I still prefer to take pictures with my camera.) Eventually, I got lazy and now I frequently use my iPhone as a camera. In fact, my last half marathon was the first time that I didn’t carry a camera to a race.

my iPhone is in my SpiBelt

Until recently, I listened to music on my iPod Shuffle (I love how small it is) but now I even use my iPhone for tunes (since I carry it anyway.)

iPhone is in my pocket

I do have some running apps (walkjogrun & runtastic) on it but I have yet to use them, I am pretty content with my Garmin 205.

As for my iPad (I got it at least a year before my iPhone), it is invaluable. I download books on it (though I do read real books for the most part), play Scrabble on it and most importantly, it keeps my sane on the treadmill.

I hardly ever watch real TV anymore.

I even prefer (if I have wifi) to read my e-mail or check Facebook on it. Maybe it’s my “old” eyes but I just like the large screen.

Happy Running! Do you have an iPhone or an iPad? If so, what do you use them for?

April 9, 2013 by Darlene

H is for Half marathons

I started running in 2008. But 2011 was the first year that I ever even considered running a Half Marathon and I did 5 that year! Yes, I got hooked.

1st – Naples HM

2nd – Lake George HM

3rd – Adirondack HM

(No photographer at #4)

5th – Santa Clarita HM

My first one was my most enjoyable and my 5th one, the least. In fact, the 5th one left me wanting a do over! Unfortunately, after the 5th, I broke my ankle, then had a stress fracture so Half Marathon #6 came 16 months later in 2013 and I was just glad to finish.

6th – Sarasota HM

If I stay healthy, I would like to run at least 2 half marathons each year. Maybe one in the spring and one in the fall. (There are so many out there that I will probably not repeat one.) There’s one in Portland Maine that looks really fun. But so far, I am registered for one nearby in October and one in Florida next January.

Why run Half Marathons:

It is hard and it gives you tremendous satisfaction when you finish.
You get a medal.
It motivates you to get out the door and run several times each week.
It makes you increase your miles.
It gives you an excuse to plan a vacation around a race.
You don’t have to be fast.
It really is doable (Anyone can! Some even are walker friendly.)
The training isn’t as time-consuming as for a marathon.

Some Tips:

Get good running shoes
Learn to fuel (try different kinds and stick with what works on race day)
Hydrate – it may not be important on short runs but it is on long ones – use the water stops during the race
Increase your long runs gradually – I usually add one mile each week and stop at 12 – your adrenaline on race day will get you through the last mile
However, don’t cheat on long runs – some people can run 8 or 10 mile & are able to do 13 – I wouldn’t recommend it
Don’t forget to taper – you don’t want to have tired legs for that important day
Dress appropriately – that is for 20 degrees cooler than at the start (so bring throwaway clothing)
Wear a GPS when training and for the race – it helps you keep track of time, distance and most importantly pace
Start out slow – it will pay off during the second half – you’ll want to be able to run across that finish line and smile!
Don’t be embarrassed to take walk breaks – it’s better than hitting a wall at mile 10 or getting injured and having a DNF
Enjoy the experience. Soak up the atmosphere. It is supposed to be fun!
If possible, take pictures or buy a race photo – you’ll won’t regret having a visual reminder of the experience
http://thekennedyadventures.com/2011/05/10-tips-for-running-a-half-marathon-successfully-top-ten-tuesday/
http://www.halfmarathons.net/first-timers-guide.html

Click HERE to read an article about women running half marathons.

Happy Running! Do you run Half Marathons? Do like them?

April 8, 2013 by Darlene

G is for Good carbs

As you may know, I LOVE my carbs.

Complex Carbs Are Good Carbs. They are the ones that give your body the best fuel. They are usually found in foods high in fiber, which break down more slowly, giving you a steady blood sugar level through the day and making you feel less hungry and irritable when mid-afternoon rolls around.

Fresh fruit, ideally those with a low glycemic Index like apricots, raspberries, strawberries and blackberries

Non-starchy vegetables

Whole grains and foods made from whole grains, such as certain types of bread and cereal

Nuts

Legumes

Dairy products that are not sweetened with sugar, such as yogurt, sour cream, cheese and milk

Simple Carbs are Bad Carbs and should be avoided. Your body quickly breaks down simple carbs, giving your blood sugar a spike and sending you running back to the kitchen or snack machine within hours of your last fix.