December 16, 2014 by Darlene

Tuesdays on the Run: Running in Snowy 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: Open so I chose – Running in Snowy Conditions

Of course, I live in the Northeast. This is the story of most of my winters (except for 2012 – the one when I was injured.)

There are several things you can do as a runner when it snows:

Do Not Run

This is probably not an option for more than two days — especially if you are training for a race.

I did this my first 2 years of running. I stopped running in Nov and started again in April. I was not a serious runner, obviously.

Run Indoors

This is probably the most logical one.

If you belong to a gym where there is a track, you can run there. I think a track is boring but it is better for me than a treadmill and you can do some creative speed drills.

You can also run on a treadmill. I personally hate them but I have used them when it is impossible to run outside.

I kinda run like this.

Wear Yak Trax.

You should have a pair if you live where it snows a lot. They really work. You can run in the snow and not slip and slide.

Find a clear road.

Sidewalks are unreliable. Sometimes they’re shoveled and sometimes they’re not. The bike paths are the same way. You never know. On main roads, there is too much traffic to run in the road. So you have to look for a road that is plowed and doesn’t have a lot of traffic or a trail that is shoveled.

This is a speed workout is from Coach Jenny:

Perform the following workout on a clean, plowed, well-lit, low-traffic, half-mile-ish stretch of road in your neighborhood, a large parking lot, or on a path.

Begin the intervals on one end of the road. This will be your starting point for every rep and the finishing point for every recovery period.

Repeat this ladder interval set 1-2 times. (Each set includes 8 minutes of hard running.)

From the starting point, run 30 seconds at a hard effort. (That means a pace where you aren’t able to speak, but can still control your form. It’s somewhere between comfortably hard and an all-out sprint effort.) Recover by turning around and walking or jogging back to the starting point. You can walk until you catch your breath and then jog back to the start. The key is to allow your breathing to come back down to an aerobic level where you can talk easily before your start your next interval.
From the starting point, run 1 minute at a hard effort, and then walk/jog recover back to the starting point.
Run 90 seconds at a hard effort. Walk/jog to recover.
Run 2 minutes at a hard effort. Walk/jog to recover.
Run 90 seconds at a hard effort. Walk/jog to recover.
Run 1 minute at a hard effort. Walk/jog to recover.
Run 30 seconds at a hard effort. Walk/jog to recover.

and of course, if you are lucky and able, find a destination race where there is NO SNOW!!

Me on January 17!!

Happy Running! Any other suggestions for running in snowy weather?

December 12, 2014 by Darlene

Friday Five: Favorite Winter Activities

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 Favorite Winter Activities:

I’ll say it up front. I hate the cold!!

If I didn’t run, I would never go outside.

I don’t ski, snowboard, ice skate, sled, snow shoe…nada!

Keeping that in mind, here are my favorites:

1. Running (only cuz I sign up for races & winter half marathons to make me get out there)

Polar Cap - February

2. Tennis (Indoors) – I play doubles once a week.

3. Knitting – I am not very experienced but I have made socks, hats & scarfs.

IMG_4256-0

sock1

4. Cooking (on the weekends) – I love to make soups & chili.

5. Reading – I always read every night before I go to sleep.

I think this one is her best – I read it in one day!

loved this one – can’t wait to see the movie!

Happy Running! What are some of your favorite winter activities?

December 11, 2014 by Darlene

Year of Running 2014

It’s that time again–time to look back at how my year of running has gone. Miss Zippy has posted this the past three years and each year, the response has grown.

How you play along:

1. Grab her button

2. Answer the following questions

3. Add a Link at the bottom of her post.

Best race experience?

Well, with over 30 races this year, it is hard to pick one…so I won’t.

The Best Destination Race was the Mayor’s Wellness 10 miler in Palm Springs, CA. It was my first 10 miler but it was awesome because of the scenery and running with my good friend, Mary.

The Best Short Race was the Bacon Hill Bonanza 5K. This was a new race and it was also very scenic. I met Hollys who influenced me to join a training group. And I also won an apple pie for 1st in my AG. I loved the course so much that I ran 3 more miles there after the race.

5k - 28:56

The Best Long Race was the Adirondack Distance Run 10 Miler. I’ve wanted to run this race for several years but something always got in the way. It is very scenic (but hilly) and ends at the marina where we keep our boat so my hubby & boating friends were waiting for me at the finish line. And since it ends on the beach, you can soak your feet in the lake after the race.

Best run?

Actually my races are always more enjoyable than my runs but I have had a few enjoyable ones such as:

in Peebles State Park – I just discovered this area, the park has trails with views of the river & waterfalls. Nearby is a lock and there are many bridges to run over.

and

along the Schroon River – I have a tennis friend who owns a house in Chestertown and when we go up to play tennis, I love to go out and run. I have discovered many different routes in the area with views of the river and lakes.

and along the ocean in Florida – I love the ocean and the warm climate of Florida in the winter. I was fortunate to visit some friends and be able to run everyday to views of the ocean.

Best new piece of gear?

This a tough one also. It is either my Mizuno Wave Rider 18s because my feet don’t hurt and I have gotten a few PRs wearing them

Run for the Roc - September

Or a new running skirt that is very comfortable and have gotten many compliments on it.

it says RUN RUN RUN in different shades of purple

Best piece of running advice you received?

It was probably from my coach Patrick during our Turkey Trot Training Group runs. He kept telling to embrace the hills and repeat “I Love Hills.” I think it has made me into a stronger runner and now I try to run up the hills rather than whine & walk up them. He also instilled in us about the importance of speed drills. We did them once a week. I PRed at 4 distances so I guess they do work.

Most inspirational runner?

Back for a repeat performance is AJH from Age Groups Rock. She continues (at my age) to compete in triathlons (even after a disastrous experience in one.) I have watched her in a duathlon and she is one fierce biker.

If you could sum up your year in a couple of words, what would they be? Healthy. Successful.

Happy Running! Feel free to answer one or more of these questions in a comment.

December 9, 2014 by Darlene

Tuesdays of the Run: Show Off Your Bling!

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: Show Off Your Bling!

With over 100 races and 9 half marathons, I have a lot of medals!

Here are some of my favorites:

my first half marathon in Naples, FL

another half in Florida – my first after my ankle surgery & I love dolphins – this is my heaviest medal

a fun but wet half in Philly & a my biggest medal

my favorite 5k – I had to buy this but little did I know at the time that this would mean that I could run again (after my serious ankle injury)

a recent 10 miler in NJ – it was a PR

a recent 10K – also a PR – I loved this race

a bucket list 10 miler in Lake George

I also have a lot of Age Group awards – here are a few of the ones I like:

And for the non-medal variety:

it’s a rock

Polar Cap - 2nd place in AG

Happy Running! What is your favorite race bling?

December 5, 2014 by Darlene

Friday Five – Favorites

This week, the theme is Friday Favorites:

Here are my five of my running-related favorites – the cold weather version: (the last time I did this theme was in July)

1. Favorite Race(s) –

Stockade-athon – this a is a very popular local 15k race. I liked it a lot but now that it changed its course, I like it even more. The course is varied… running through a park, cemetery, bike path, historic parts of town. It is challenging but you don’t have to train as much as for a half marathon.

Troy Turkey Trot 10K – this is also a very popular local race. I’ve only run it once but it is already one of my favorites. I liked participating in a training group for the race. It is well-organized with a lot of support from the town.

10K - 57:03 - PR

2. Favorite Apparel –

Compression Socks – Still. I wear them to insure that my legs don’t get tired but now that it’s colder, I have worn them with skirts on shorter runs to keep warm and with capris so I can hold off wearing tights as long as possible.

Stockadeathon - November

Hats – in the warmer months, I wear baseball caps to keep my unruly hair off my neck and the sun off my face. Now I wear them to keep warm. And I have already had to switch to beanie hats.

ttt2

3. Favorite Shoes – it’s no secret that I am fickle when it comes to shoe brands. I have worn them all. Currently my New Balance are second to my Mizuno Wave Rider 18s. It helps that I have recently run several PRs in them.

4. Favorite Fuel –

Gu – still my favorite for before and during – peanut butter, salted caramel or root beer. It doesn’t mess with my stomach so why change.

Chocolate Milk – for after. I bring some with me to have after a long run or a race.

5. Favorite Place(s) to Run –

Nisky Bike Path is my new favorite place to run on the weekend. It is scenic with river views, flat and you usually see many walkers, bikers and runners on it.

Washington Park is my go to place after work. It has hills and scenic views of the lake. I love the gardens in the spring and the Christmas Lights right now.

960090_10152426928399428_2134523640_n

Happy Running! What are some of your favorites?

December 2, 2014 by Darlene

Tuesdays on the Run: How You Stayed Healthy Over Thanksgiving

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: How You Stayed Healthy Over Thanksgiving

I don’t normally run this often but the holidays are coming up and there will be busy weeks ahead when I may have little time to get out there.

EXERCISE:

Monday: 3 mile run

after work with my training group

Tuesday: 3 mile run & 1 1/2 hours tennis

but indoors after work

on the track during lunch

Wednesday: home bound -SNOWSTORM!!

Thursday: 6.2 mile race

Friday: 2.7 mile easy run

Saturday: 3.1 mile race

EATING:

Thanksgiving: It was just me & my hubby so we went out to dinner. Usually we go to a buffet but my hubby didn’t want to and I’m glad we didn’t — you just eat what you get and no seconds – so no overeating.

my cat sleeps or lays around about 23 hours a day

Otherwise, I tried to be active, do errands, go to the movies because when you stay home, you snack.

And I do not have any junk food at home so when I am hungry, it’s fruit, cheese or yogurt.

Happy Running! How did you stay healthy over Thanksgiving?

November 28, 2014 by Darlene

Friday Five: Gratitude

This week’s theme is: Gratitude

I am thankful for…

1. My hubby – he allows me the freedom to be me. That means patiently waiting for me to run or race before we go boating during the summer months and scheduling our activities around my running. I am grateful that he is there to support me.

lh5k

2. My Health – of course that means being healthy enough to do the activities I enjoy — RUNNING, tennis, walking/hiking, occasional yoga class. I don’t take it for granted. I have been NOT able to do it too many times. I am so grateful to be healthy all of 2014!!

first race after breaking my foot (July 2013)

This was taken in the courtyard below our room (on the 3rd fl).

first run after foot stress fracture (Dec 2012)

first race after ankle surgery (June 2012)

first race after strained achilles (walked half of it) – Sept. 2011

3. My Friends – I am still in contact with a few friends from high school and college. It is great to connect with them and reminisce (about the good old days.) I have also made a bunch of GREAT friends as an older adult from the activities that I do…tennis friends, boating friends, quilting friends, mah jongg friends, running friends, etc. And I also have several from work (all 3 of my careers.) All of these people are precious to me and I am grateful to have them in my life.

my friends from my junior year of college in France

my friend from my teaching job

my mah jongg friends

we always take a picture outside this restaurant each year

my tennis friends

my boating friends

me, Linda, Don, Sue, Joyce & Nancy 20 years later

my friends from high school

my work buddy who motivates me to walk every day

4. Social Networking – Facebook, Instagram, Blogs, etc. The people I connect with are my virtual friends. I have met new people and can connect with ones that live too far away to see. I have learned a lot from Facebook and from my fellow Bloggers. Sometimes I have been lucky enough to meet them in the flesh. So I guess I am grateful for the Internet and those smart folks who have invented software that can connect people.

I met Judy through FB

I met Andrea through blogging

I met Elisa through FB

I met Jen & Felice through FB & blogging

5. Running! Running has changed me. I discovered it late in life (at age 55). It has made me more confident, independent and I feel healthier and younger than ever. I am most grateful to this sport and what it has given me.

2014

2012

2010

2008

Happy Running! What are you grateful for?

November 21, 2014 by Darlene

Friday Five: Favorite Fall Food

This week’s theme is Favorite Fall Food

1. Apple Pie – especially when it is homemade with local apples (warm with vanilla ice cream is the best)

Recipe

2. Sweet Potatoes

Recipe

3. Pumpkin anything

this is pumpkin chili

Recipe

4. Butternut Squash Soup

Recipe

5. Cider Donuts – right from the oven

Happy Running! What are your favorite fall foods?

November 14, 2014 by Darlene

Friday Five: Cold Weather Running Tips

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 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.