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

#BestRun

Yes, I know this is my 2nd post of the day (and not an A-Z one) but I couldn’t resist doing what Miss Zippy asked – writing about my best run(s).

For me, my best run is not often my fastest. In fact, it is usually not during a race (I am always too worried about time and/or injury to enjoy it to the fullest.)

My best runs always take place during vacations. And in Florida where the sun is shining and views of water are available.

Here a two that come to mind:

#1 took place during my March vacation in Cape Haze, Florida (on the west coast) – it was just a short one as I was tapering for my half. The weather was PERFECT and so was the scenery!!

#2 took place during my January vacation in Holly Hill, Florida (on the east coast). This run was about 6 miles but it was over a bridge and along the water – JUST PERFECT.

I just love vacation runs… in a warm climate near the water. Can I retire soon??

Happy Running! What was your Best Run(s)?

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.

Refined grains like white bread, white rice and enriched pasta
Processed foods such as cake, candy cookies and chips
White potatoes
Sweetened soft drinks
Sugar

Of course, bad carbs help you when you need a sudden rush of energy such as for RUNNING.

Except for my passion for desserts, I do try to eat “Good Carbs.”

Happy Running! Do you eat Good Carbs?

April 6, 2013 by Darlene

F is for Fartleks

Fartlek is a Swedish word meaning “speed play.” A fartlek is an informal type of speed work. The idea is to sprinkle in bursts of speed while running.

A great way to integrate fartleks is in the easy run. Pick a point that is not too far ahead of you. It could be a lamp post, street sign, roadside tree or any stationary object a few hundred feet away. Pick up your pace and run hard towards that point. When you reach your destination resume your easy run pace until you feel recovered. Repeat the process with another landmark. Continue this for the rest of your run and then cool down for a mile or so.

On the treadmill you run the same way and increase your speed for short periods.

Fartleks improve your running because they teach you to run fast.

Working fartleks into your workout will break up the run and make it more enjoyable. it is recomended that you add fartleks to your run only once or twice a week.

I never did fartleks while I was injured or recovering from an injury. But I used to when I was healthy. I would run as fast as I could to the mailbox and then slow it back down. On the treadmill, I would turn it up and then turn it down. I added them to my runs just to mix it up.

Now that I am healthy (or close to it), I am thinking fartlek again. (Nothing feels so good as running fast and feeling like puking…only kidding!)

Me in my dreams!

The real ME at the end of my race last Sunday. It was my fastest since since I think June 2011!!!

proof that I finished in 28:XX

Happy Running! Do you do Fartleks?

April 5, 2013 by Darlene

E is for Energy gels

I am someone who cannot run on an empty stomach (or do anything for that matter).

I have tried a variety of things but energy gels with water work best for me. Gu is the brand that I use the most often.

5 vanilla Gu & 5 chocolate Gu - my favorites

Vanilla and chocolate outrage are my favorites – I like espresso love too.

Recently I tried PowerBar gels and I like them too. (They are a little bit more liquidy than Gu.)

this is the only flavor I have tried

I also tried a Clif Shots geI before my last 5K. It was also more liquidy (and messy). They sell them in supermarkets so that is a plus (4 for $5).

Click HERE for a comparison chart. (I use them because of taste and didn’t realize how different they are… Power Gel has a lot more sodium than the others.)

I take energy gels before any race and before runs that I do in the morning. (Since they have caffeine, I do not take any later in the day.)

During my long runs or races, I take one every 4 miles or 45 minutes…with water. So far I have not had any stomach issues.

Happy Running! What do you take for energy when running?

April 4, 2013 by Darlene

D is for Dean

His quote got me through my recent half marathon.

Very cool Starbucks cup (with this quote in French, too):

Here are some more Dean Karnazes quotes: http://www.goodreads.com/author/quotes/50342.Dean_Karnazes

Happy Running! Who is your favorite motivator? Do you have a favorite quote?

April 3, 2013 by Darlene

C is for Collages

Instagram is very popular. But I love InstaCollage even more. (I have the apps on my iPhone and iPad).

Here are my recent ones:

And here are some more that may look familiar:

I have a lot more. You can see them if you follow me on Instagram (dsc59).

Happy Running! Do you use instagram?

April 2, 2013 by Darlene

B is for Blogging

Writing a blog motivates me to run and keep running. In fact, I started my blog when I started running. It keeps me accountable. I can keep track of my running and my races. I can look back to see how I did on a particular race (esp. course details). I can whine. I can complain. (I even blog when I am injured and can’t run.) I can even brag. And I can ask for advice.

More important are the bloggers. The ones whose blogs I read faithfully and those I read occasionally. The blogs that make me laugh and the ones that make me cry. The ones that I comment on. The ones that make me say “Me too” or “I didn’t know that.” And most importantly, those who not are just bloggers but my FRIENDS.