August 8, 2014 by Darlene

Friday Five: Race Memories

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 Race Memories:

I have run 124 races so that’s a lot of race memories. (And blogging helps keep them alive.)

Here are my top five (in no particular order):

1. My first Half Marathon. I didn’t tell my friends that I was running a half marathon. I had only raced 5Ks up to that point and they wouldn’t have understood. The race also took place in Naples, Fla, my favorite vacation spot (where I go annually with my tennis friends.) It took place on my wedding anniversary and my hubby was there waiting for me at the finish line. When I finished, I couldn’t believe that I had run 13.1 miles and I couldn’t wait to sign up for another.

January 2011

2. The SRM’s First 5K – Strong Running Mamas (SRM) started as a small group by The Happy Runner who wanted to encourage some friends to start running. We met once a month and ran as a group and it culminated with their first 5K. I was just as excited for them as they were.

The initial SRM group – June 5, 2010

These runners continued on to run 10ks, 15ks, half marathons and marathons. In fact, they are what motivated me to run my first half marathon. The group now has a Facebook page and has over 140 members.

more SRMs in October 2013

3. My First Race After My Ankle Surgery. I fell avoiding an ice patch in December 2011 while out running and broke my ankle in several places. I had a plate and 8 screws put in. It was a very long recovery. The doctor said that I probably would not be able to run. I didn’t for 5 months but I went to the Freihofer’s Run For Women intending to try to walk it. But when the gun went off I started running and didn’t stop until the I crossed the finish line.

I even made the first page of the local newspaper

4. My First 10 Mile and Most Scenic Race – My running buddy Mary moved away to La Quinta, CA and I really missed her so I signed up for a 10 mile race in Palm Springs and we ran it together.

January 11, 2014

The views on the course were awesome. I can’t wait to go back.

loved it here

5. My Wettest But Most Fun Half Marathon. This race was planned by a new runner friend, Heidi. She then invited her local friend Adrienne. Both Heidi and Adrienne brought their husbands (Heidi’s hubby even ran it.) It was Heidi & Adrienne’s FIRST half marathon. Heidi also invited 2 high school friends, Lisa & Andrea, who were experienced half marathoners.

Adrienne, Lisa, me & Andrea

the night before the race

We had so much fun at the expo, exploring the sites of Philly and at dinner.

the morning before the race -March 30, 2014

Unfortunately, there was a record rainfall during the whole 13.1 miles. I have never ever been so wet in my life. (Except for my 2nd half marathon in Lake George.)

don’t I look happy?

Oh and this half marathon is my PR.

Happy Running! What are some of your race memories?

August 6, 2014 by Darlene

I guess I’m “inspiring”

I’ve been tagged by Tiffany @ The Chi-Athlete. Thanks Tiffany.

The Rules:

Thank and link to the person who nominated you.
List the rules and display the award.
Share seven facts about yourself.
Nominate 15 other blogs you enjoy, then comment on their posts to let them know that you have nominated them.

I have been blogging for a while so if you read my blog, you probably know everything about me already but if you are new, here are
Seven Things About Me:

1. I started running in April 2008 at the age of 55!! Since then I have run 124 races. In January 2011, I ran my first of 9 half marathons.

my first half in Naples, Fla.

my 9th in Saratoga, NY

2. Second to running is my love for tennis. I started playing seriously about 15 years ago. The best thing about tennis is the friends that I have made. Now we do lots of things together that doesn’t even involve playing tennis.

group photo with our instructor Billy Bob

at a Broadway show

3. My first profession was that of a French teacher. I did that for 22 years. I spent my junior year of college in Nice, France. I love anything and everything French – art (Monet), music (Celine Dion), food (pain au chocolat), drinks (kir), cafe au lait, Les Miz, etc.

4. I play mah jongg once a week with a great group of ladies. My favorite game, however, is still Scrabble.

playing mah jongg by the Schroon River

5. I love to travel. I would do it more if I had the time and the money. I have been to most countries in Europe (except Ireland) & Israel, Greece & Russia. China and an African safari are on my bucket list as well as Alaska.

3rd trip to Kursk, Russia

6. I’m a computer geek. Luckily I went back to school and got another Masters and I have been working as an Instructional Technologist for the past 16 yrs. Digital photography is my passion. I never leave the house without a camera.

7. Finally, Dec 29, 2011 was one of the worst days in my life. I fell avoiding an ice patch while out running and broke my ankle in several places. I had a plate and 8 screws put in. It was a very long recovery. The doctor said that I may play tennis again but probably would not be able to run. But I proved him wrong!! I started running after 5 months and starting playing tennis after 8 months.

then

now

Here are some “inspiring” bloggers (in no particular order):

Happy Running! Please tag yourself if you are reading this post & I haven’t tagged you.

August 5, 2014 by Darlene

Tuesdays on the Run: Safety

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: Safety on the Run

Source: http://www.runnersworld.com/the-starting-line/11-tips-staying-safe-roads

Leave word. Tell somebody or leave a note at home about where you plan to go and how long you plan to be out. That way your loved ones will know to come look for you if needed.

I always carry my cell phone so I can be contacted by my hubby. I usually tell him that I am running & on the weekend where I am running.

phone in my SPiBelt

Identify yourself. Run with proper ID, and carry a cell phone with emergency contacts taped to its back.

I usually wear my RoadID and carry my cellphone which has ICE as a contact.

pink RoadID

Pretend you’re invisible. Don’t assume a driver sees you. In fact, imagine that a driver can’t see you, and behave accordingly.

Face traffic. It’s easier to see, and react to, oncoming cars. And cars will see you more clearly too.

I always run facing traffic and if possible on the sidewalk.

nice sidewalk here

Make room. If traffic gets heavy, or the road narrows, be prepared to move onto the sidewalk or shoulder of the road.

Yes, have to do this a lot since most roads in my neighborhood do not have sidewalks or a wide shoulder.

and a wide shoulder

Be seen. Wear high-visibility, brightly colored clothing. When out near or after sunset, reflective materials are a must. (If you don’t own reflective clothing, a lightweight reflective vest is a great option.) And use a headlamp or handheld light so you can see where you’re going, and drivers can see you. The light should have a bright LED (drivers see blinking red as a hazard).

When it is dark, I wear bright colors and carry a flashlight. I also run on the sidewalk or on under street lamps. I never run on street that have no lights.

my favorite nighttime jacket

Unplug your ears. Avoid using iPods or wearing headphones—you need to be able to hear approaching vehicles. If you do use headphones, run with the volume low and just one earbud in.

I do wear earplugs but I keep the volume low.

Watch the hills. When they crest hills, drivers’ vision can suddenly be impaired by factors like sun glare or backdrops.

Beware of high-risk drivers. Steer clear of potential problem areas like entrances to parking lots, bars, and restaurants, where there may be heavy traffic.

Watch for early birds and night owls. At odd hours be extra careful. Early in the morning and very late at night, people may be overtired and not as attentive.

Mind your manners. At a stop sign or light, wait for the driver to wave you through—then acknowledge with your own polite wave. That acknowledgement will make the driver feel more inclined to do it again for the next walker or runner. Use hand signals (as you would on a bicycle) to show which way you plan to turn.

You can never assume that a driver sees you. I always wait at a driveway or corner to be waved on.

_____________

I’d like to add:

Do not run in isolated places where there are no other runners or shady people hang out.

I love to run on the bike trails but I would never run on the one along the Hudson in the evening or even in the middle of the day in the winter when no one else is running, walking or biking.

Sat am is a great time to run on the bike paths

Happy Running! What do you do to stay safe while running?

July 29, 2014 by Darlene

Tuesdays on the Run: Speedwork

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: Speedwork: How to run faster

This a tough topic for me because I am not good with prescribed runs or formal drills.

So here is what they say to do:

Be Prepared for a Little Discomfort – Some beginners have difficulty running faster because they’re afraid of feeling uncomfortable. But one of the first steps to getting faster is to learn what it feels like to pick up the pace. When you’re pushing yourself during speed training, expect to get out of breath and feel your leg muscles burning.

Work on Your Turnover – If you can increase your stride turnover, you’ll run faster. Start by running at about your 5K pace for 30 seconds and counting every time your right foot hits the ground. Then jog for a minute to recover and run for 30 seconds again, this time trying to increase the count. Focus on taking quick, light, short steps — as if you’re stepping on hot coals.

Try Interval Workouts – Interval workouts are a fun way to work on your speed. You can do track workouts, such as 400m (one lap around the track) repeats. After a 5- to 10-minute warm-up, alternate between running one 400m at your 5K pace and jogging one slow, easy recovery lap. Start with two or three 400m repeats (with a recovery lap in between each), and try to work your way up to five or six. Or, if you’re running on the road, you can use lamp posts or telephone poles to mark intervals. After warming-up, try sprinting for two lamp posts, then recover for two, and keep repeating the pattern until you’ve covered a mile.

Do a Tempo Run Once a Week – Tempo runs help you develop your anaerobic threshold, which is critical for running faster. To do a tempo run, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about 10 seconds slower than your 10K pace. Finish with 5 to 10 minutes of cooling down. If you’re not sure what your 10K pace is, run at a pace that feels “comfortably hard.”

Try Some Hill Training – Hill repeats are an efficient way to build running strength. Find a fairly steep hill that’s about 100 meters long. Run hard to the top of the hill, and slowly jog back down. Start with 3 to 4 repeats once a week, and gradually work your way up to 6 to 7 repeats.

Lose Weight – If you’re already trying to shed some pounds, here’s more incentive: Research has shown that, on average, runners get two seconds per mile faster for every pound they lose. So, for example, a 10-pound weight loss would shave about one minute off your 5K race time.

Don’t Forget About Rest Days – Don’t assume that running hard every day will make you faster. Rest is critical to your recovery and injury prevention efforts, so don’t forget to take at least one day off completely each week. Your muscles actually build and repair themselves during your rest days. So, if you run every day without taking days off, you won’t see much improvement.

Be a Smart Racer – It’s possible to shave some seconds or maybe even minutes off your finishing time with smart racing strategies, such as making sure you don’t start out too fast.

Now here’s what I do:

I should say that I don’t do much speedwork. In fact, I rarely even do the first 2 below. I know I should and I would probably be faster if I did.

Modified Fartleks – In other words, I ran as fast I can until the next mailbox or lamp post. I repeat this several times. I do this maybe once a week during a run. I also always end my runs running very fast. I think this is because I want to be done sooner. But it does give me practice in running fast and sprinting through the finish line.

Track Intervals – I walk one lap of the track (400 m) and then run one lap fast. I repeat 12 times. So I have completed 3 miles but only 1.5 miles running. Sometimes I only run/walk a half lap because 400 m of walking is boring but in the end, it is the same distance.

now he knows how to rest

Rest Days – I rarely run two days in a row. If I do, it may be a morning followed by an afternoon. If my legs are tired, I run slower. Sometimes I even take 2 days off before a race. As you age, your legs need more time to recover.

Run a lot of races. Someone once replied when I said that “I don’t do speedwork” that “your races are your speedwork.” This is probably true. I am not motivated to run fast and not walk during my training runs. I just do the miles to get it done. However, in a race, my competitive nature takes over, I want to be fast.

Happy Running! What do you do to get faster?

July 25, 2014 by Darlene

Friday Five: Goals

This week, the theme is Goals:

I always have lots of goals, but here are my top five for 2014:

1. Do not get injured. So far, so good.

2. Run 3-4 times a week ALL YEAR. Yes!

in the freezing cold

in the spring

during my vacation

on the trail in summer

3. Finish all races (except 15ks & half marathons) at under 10 min. pace per mile. Almost all.

: 5k – 30:10

: 4 miler – 38:07

: 5 miler – 48:14

: 4 miler – 38:06

: 5k – 28:56

: 5K – 27:51

: 10k – 1:00:52

: 5K – 28:14

: 5K – 28:51

: 2014

: short 5k (2.25 m) – 20:19

4. Run at least 10 NEW races. YES! 13 already!!

Mayor’s 10 Mile Race

Betar Byway 5K

first annual Love Run

Mom’s Day 5K

Bacon Hill 5k

Spring Run Off 10K

Lighthouse 5K

Rabbit Ramble 4m

Strawberry Fest 5K

Adirondack Distance Run

Cherry Blossom 5K

5. Run a half marathon and a 10 mile race. Yes! 2 of each. The Love Run and the Saratoga Springs Half Marathons and the Mayor’s Wellness and the Adirondack Distance Run 10 milers.

Mayor’s 10 mile race

Adirondack Distance Run

Happy Running! What are some of your goals?

July 22, 2014 by Darlene

Tuesdays on the Run: Fitting in running on vacation

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: Fitting in Running on Vacation

I ALWAYS make sure I run when I am on vacation. It’s kinda a priority for me. I would have fun if I didn’t run but running makes it an even better vacation for me.

In this post I’ll talk about my last vacation – my annual TENNIS vacation in Naples Florida.

The schedule was that every morning we play doubles for 1.5 hours and then have a tennis lesson for 1.5 hours.

our group with our instructor

Did I run?

Yes! I made it a priority to do so.

In order to run, I would skip part of the doubles play and run. After my run, I would change my clothes and join them to play. After playing we would have our lesson.

After the first 2 days, I realized that it was faster to run in my tennis clothes and have someone bring my racket & shoes to the court.

Often?

Yes! 5 times.

Thursday before tennis that got rained out – 3 miles halted by rain in the middle
Friday before tennis – 3 miles again
Saturday before tennis – 3 miles barely
Monday before tennis – 2.5 miles
Tuesday before tennis – 2 miles

I did not run Sunday since we were going to Longboat Key to visit friends and play tennis. I did not run on Wednesday since we moved our tennis lesson to an earlier time.

Were they good runs?

Nope. None were.

It was very humid on the first few runs and of course, much warmer than I was used to. Then it got even warmer. It was tough to breathe and run. My running got to be walking/running and slower and slower.

I also found for the first time that I was missing tennis. Everyone else was playing tennis. I wanted to be with them And I wanted to be warmed up before our lesson.

So my runs got shorter.

Did I enjoy them?

Yes. Immensely.

I loved the scenery – the trees, flowers,etc. I loved the sunshine and even the heat.

During each run I took a different route. I ran around the neighborhoods of World Tennis Center (WTC). I ran around the pool area and tennis courts. I ran outside the WTC along the main road in one direction and then another day in the other direction.

What will I do differently next year?

I could get up earlier. But it’s hard when you go out to dinner late and you are hanging out with friends after that.

I could run every other day. But you never know in Florida when it will rain. You have to take advantage of the beautiful weather.

I could just play tennis but I would have been upset with myself for NOT running.

I could run after tennis but I know I would have been too tired and would be making others wait for me to go to the beach.

So next year, I will probably do nothing different from this year.

Views from my Naples runs:

one of the bridges along themain road

path at WTC to the tennis courts

another bridge on the main road

in WTC

our villa in WTC

one more bridge along the main road

the main road in the other direction

more views of WTC

thought the SLOW sign was meaningful

Suggestions for running on vacation:

Be prepared. Bring clothes for all weather conditions.
Schedule your runs. If you leave it to chance, it won’t happen.
Be flexible. Sometimes other persons’ needs or desires will come before your running.
Find a scenic route. Pretty views make all the difference.
Lower your expectations. Distance & speed goals will probably not happen.
Register for a race in the area, if possible. Then you will definitely run.
Have fun.

Happy Running! How do you fit in your running on vacation?

July 18, 2014 by Darlene

Friday Five: Favorites

This week, the theme is Friday Favorites:

Here are my five of my running-related favorites:

1. Favorite Race – Freihofer’s Run for Women – it is ALL women (more than 4000)– all ages, all sizes, veterans, newbies, elites, walkers. When I ran it the first year that I started running (2008), it made feel like a “real” runner. Finishing it after suffering a serious injury (2012) helped me believe that I could be a runner again. And then in 2013, completing it with a broken foot showed me how strong (or maybe stubborn) I was.

2013

2012 – in newspaper

2010 – in the newspaper

2. Favorite Apparel – My running skirts from Runningskirts.com – they are really comfortable and not too short and have a pocket on each side to hold either fuel or car key. I only wish I afford more…

3. Favorite Shoes – it used to be Brooks Adrenalines but lately I am liking my new New Balance running shoes. They have a wide toe box and are light yet offer stability.

4. Favorite Fuel – GU– it seems to agree with my stomach so I am not messing with things… especially during a race or long run.

my current favorite flavor is salted caramel

5. Favorite Place to Run – any place where there is water

…along the river

…along the lake

…along the ocean

Happy Running! What are your 5 favorites?

July 16, 2014 by Darlene

Would you rather…?

I have been seeing this survey a lot lately so I thought I’d give it a try.

Would you rather…

1. …run a 5k or a marathon?

A 5K. I have never run a marathon and probably never will. 5Ks are very popular and not a lot of training is needed.

my last 5K

3. …get new running shoes or a new running outfit?

That’s a hard one. Probably running shoes. They’re important and you can wear them with many outfits.

my newest ones

4. … run a marathon without headphones or Garmin?

Without headphones. I never wear them in a race. I love to focus on the scenery and other runners. But I depend on my Garmin for pace and distance. I do wear headphone when I run alone.

love my Garmin 205

5. … race because of the convenience (location, price, travel) or the swag?

Convenience. Location is important for long races. It is cheaper if I can drive and not stay over night. If I have to, it’s nice to combine it with a visit to a friend or a vacation. Of course, I do love swag.

racing and visiting a friend in CA.

6. … PR but result in an injury or finish strong and missing a PR?

Finish strong and miss a PR. Injuries suck! A PR is not worth it.

not a PR here

7. … do 100 squats or 100 push ups? [Now take a break and go do them. ;)]

Neither! I don’t do exercise.

8. …. run without socks or without sports bra?

Without sports bra. I really don’t need one (unfortunately). Blisters on my feet …NO. don’t want them.

9. … run on a treadmill for an hour or run around the same street block for an hour?

Run around the same street block for an hour. I prefer to be outside. I hate the treadmill.

10. … run a Ragnar Relay or Marathon Relay team?

Marathon Relay team. 3 days with no sleep …too old for that. I like half marathons so a marathon really is appealing.

11. … do a naked run or naked yoga?

That’s a neither too. Too old…too self-conscious.

13. … give up running for a 3 years to get a BQ or never BQ but run as much as you want?

Never BQ but run as much as you want. Since I don’t run marathons, this is not an issue.

Happy Running! Feel free to answer all or some of these questions in the comments, or go ahead and share your own on your blog. Make sure you link back to me so I can see your responses, too!

July 15, 2014 by Darlene

Tuesdays on the Run: My first race

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: My First Race

My first race was a 5K (Tim Moshier Memorial 5k ) on April 27, 2008.

I had joined No Boundaries (a weekly running group for beginning runners) and started running on April 1. We were training for our first 5k which was to be on July 13 (The Boilermaker 5K.)

My longest run had been only 1.5 miles at the time but I decided to do this 5K race anyway. It was nearby and I could walk if I couldn’t run the whole thing.

Well, I did run the whole thing. My time was 37:36 and I was thrilled.

After that race, I became hooked on racing and immediately signed up for more 5ks.

this photo is from my 3rd race a month later and 4 min. faster

Times have changed and I have gotten faster. Now I have a Garmin. I take photos. I wear running skirts, a race belt and compression socks. My friend MaryPat still races with me from time to time and my friend Pat does not ( but moved to Florida.)