May 5, 2014 by Darlene

Monday Running Update

Last Week:

Monday – 2 – 1 mile walks at work, rest, tennis

may be the last one outside – rain predicted for the rest of the week

afternoon break to Walgreen s& Starbux

Tuesday – 1 mile walk at work, 4 mile run on the TM at work

walk outside on the track before the rain

hated it but it was raining – watched an episode of Call the Midwife

Wednesday – 1 mile walk at work, rest, dinner out with the tennis ladies

walked inside, raining outside 😦

the group at a Thai restaurant (had pasta w/lobster & veggies + cheese cake pops for dessert)

Thursday – 2 walks at work, 4 mile run, dinner & mall walk with bff

Am walk after the rain stopped!

PM walk before the rain started again

rain shortened run

Friday – walk at work, rest, pre-race pasta dinner

Saturday – 10k race

PR & 3rd in my AG

finally got to see this movie

Sunday – rest, nails, movie…

not a great film but enjoyable

This Week:

Monday – 3 miles, tennis
Tuesday – rest, dinner, movie with bff to celebrate my b-day
Wednesday – 3 miles, yoga
Thursday -rest, hair appt
Friday – 3 miles, birthday dinner out
Saturday – rest, tulip fest with mentee & sons
Sunday – 5k race, dinner out to celebrate my b-day

Happy Running! How is your running going? Any races ? Do you celebrate Cinco de Mayo?

May 1, 2014 by Darlene

April rundown

APRIL GOALS:

RUN at least 3-4 times each week. Yes!

on the track

after work in town

in the park

on the trail

Continue planks (Do it at least once per week.) Yes! Several times a week.

this is not ME!

Walk at least once a day at work. Yes! Almost every work day with my co-worker.

with my co-worker Sherri

Use those 5 lb weights on my desk. Yes! Most days. 20 reps of several arm toning exercises.

Spend some time with my mentee, Amanda’s 2 sons. Yes!

at a museum

at a park

at the mall – nice artwork for a 1st grader!

Find a new knitting project. No! Not yet.
Focus on speed rather than distance. (Next long race isn’t until Jun 22.) No, not really in training but yes, in shorter races.
Run a 5k race under 30 minutes! YES! Bacon Hill Bonanza and ALS Cherry Blossom 5k.

28:56 & first in my AG

27:51 & second in my AG

Run a 5 mile race under 50 minutes! Yes! Delmar Dash.

Run a 4 mile race under 40 minutes! Yes! Rabbit Ramble.

38:06 & 2nd in my AG

Run at least 70 miles this month. Yes! 73 (but my lowest in months!)

apr14

Dedicate all my runs to John Anthony my running buddy. Yes!

10250127_774629115883201_4825100355175091535_n

smiling & wearing my half marathon shirt

I have been pretty lucky this month. Look at what I’ve won:

Door prize at the Delmar Dash ($75 worth of running-related items)
Raffle prize at the Rabbit Ramble (Road ID)
Blog giveaway – insoles
Blog giveaway – bag
work – 4 movie tix

my birthday month!

RUN at least 3-4 times each week.
Continue planks.
Start back at Yoga.
Walk at least once a day at work.
Continue to use those 5 lb weights on my desk.
Run my 5k races under 30 minutes!
PR in a 10K race (under 1:06)
Run during my tennis vacation in Florida.
Run at least 75 miles this month.
Dedicate all my runs to John Anthony my running buddy.

Happy Running! How was your April? Anything special planned for May?

April 28, 2014 by Darlene

Monday Running Update

Last Week:

Monday – 1 mile walk at work, 4.6 mile run

in Washington Park

Tuesday – 1 mile walk at work, rest, tennis

outdoors before the rain

Wednesday – 3.4 mile run

Thursday – 1 mile & 2 mile walks at work, rest

new route around the school- solo walk – windy but sunny

lunch break solo walk to the park

Friday – 1 mile walk at work, barbecue, 4 mile run

perfect running weather

Saturday – rest, errands, bib pick up, mall visit with mentee & sons

1st grader’s art on display!

Sunday – 5K race + 4 miles more

2nd in my AG!

recovery miles at the Nisky bike path

I also won a giveaway last week:

from Marcia’s Healthy Slice

This Week:

Monday – rest, tennis
Tuesday – 4 miles
Wednesday – rest, dinner out with the tennis ladies
Thursday – 4 miles, mall walk with bff
Friday – rest, pasta dinner
Saturday – 10k race + 2 more?
Sunday – rest

Happy Running! How is your running going? Any races ?

April 27, 2014 by Darlene

ALS Cherry Blossom 5K Race Report

als race

Boy, there were a lot of races to choose from this weekend (about 15 including Sean’s Run, Kiwanis Classic, Lake George) but I have been trying to run new races. (If Mary were not in CA, she would have talked me into Sean’s.)

So this is another new race for me. And an important cause. I worked with someone for years who died of ALS.

Not sure if there would be cherry blossoms. We have had a cold spring. The races advertised Sport Tek shirts for for runners, a raffle, and medals for top male and female finishers in the following age groups: 14 & under, 15-19, 20-29, 30-39, 40-49, 50-59, 60 and up. 60 and up!! Boy do I feel old!

Afterwards, there would also be a craft fair and a barbecue.

I wasn’t sure if the course was hilly or flat but guessed it would be a combination.

als5kcourse

So of course, I was hoping to break 30 minutes and maybe win an AG award. But my week day runs have been so slow, I never know what race day will bring. Of course, I stalked previous years’ results and if there were only one or two winners at 60-99, I wouldn’t stand a chance.

Yesterday, I was in the area so I stopped by to pick up my race packet.

nice women’s tech shirt. 59 – my b-day is 5-9. Lucky?

Again, the weather was cooler than I would have liked. But it wasn’t raining (like it did all day yesterday) when I left so I am not complaining. I wanted to wear a short sleeved top, skirt & compression socks but had to add another layer to stay warm.

The 1.5 mile walk started at 9 am and the 5K race started at 10:15. In a email, it warned runners that this would be a record crowd and that parking would be a problem so I tried to get there early.

I drove the same way as I did to pick up my bib and planned on parking at the tennis courts in the park. But although I was early for the race, the parking lot was blocked off. So I drove around the park and back out the other way trying to figure out where to go. (Good thing I left early.)

I wound up parking closer and on a street which was not part of the race route.

As soon as I got there, it started to drizzle and get colder. I put on a jacket and pants under my skirt and walked over to the race area.

there were a lot of cherry blossom trees but most were not in bloom yet.

As the start of the race got closer, I ditched my jacket, gloves & pants.

I headed to the start and bumped into someone that I met last November at a 5k. We are in the same age group and we started talking about local races.

Then all of a sudden, everyone started moving. Oops! We weren’t near the front of over 500 racers & I forgot to start my Garmin.

I quickly started it and it took forever to find a signal, I actually had to stop to turn it off and on. (Great for my race time, right? Oh, I forgot, this was a FUN race.)

It was pretty cool out. My hands were cold but the rest of me was fine once I got moving. The course had tons of twists and turns. It made it interesting as you weaved through the neighborhood and then back around.

There were NO mile markers or timers. Even so, I never looked at my watch. The course was pretty flat except for mile 3 being mostly uphill. I didn’t walk nor did I stop for water. I just tried to run a constant pace.

As I approached the finish line, I was shocked to see that I was UNDER 28 minutes!! I wish I had more energy to run faster at the end (or didn’t blow the beginning of the race.)

This could have been a PR!! (Oh right, it doesn’t matter!)

I did finish under 28 minutes – 27:51 (missed a PR by 22 seconds.) But I was very happy. There was the fastest that I’ve run a 5K since May 2011. So it’s a post surgically repaired ankle PR 🙂

I celebrated with some post-race refreshments:

And then walked around the craft fair. I didn’t have any money which was good.

Then I looked at the results. 2nd in my Age Group! What a surprise!

als5k

While I was waiting for the award ceremony, I recognized one of my former French students, Tricia. She ran it with her son and is going to be running her first half marathon in the fall.

Tricia is in pink, I look cold & miserable

Race Splits: (2.93 miles – 27:05)

mile 1- 9:13
mile 2 – 9:21
mile 3 – 9:09

happier with a medal

My Race Goals:

run the whole thing without stopping –YES!
finish under 30 minutes –YES!
keep each mile’s pace under 10 minutes – YES!
have fun! (do not have to win a AG award or have a PR) YES! and won an award!
stay healthy! YES!

another medal and a post ankle surgery PR = a good day

As I mentioned earlier in this post, I taught with someone who died from ALS, a terrible disease. At this race, there were 160 people running/walking to support a local news photographer, Gene, who was recently diagnosed with ALS. (I used to play on the same tennis team as his daughter.)

Afterwards, I had planned on stopping at the Nisky bike path for as many more miles as my legs could handle.

It started to rain but as I arrived in the parking lot it stopped. It was colder than during the race so I put on my jacket and some capris.

overcast day

So I ran 2 miles out and 2 back. The first mile was great, the 2nd ok but the last 2 were crappy slow.

at least the ice has melted…my first time here since early winter

How did I finish the afternoon? A trip to Target. Nothing exciting..just groceries and then a nice home cooked dinner.

Happy Running! How was your weekend? Did you run or race?

April 24, 2014 by Darlene

TTT

1. Why are my training runs at a 12 minute pace and my races between 9 and 10??

I always feel so lethargic when I run by myself. I walk frequently. I don’t push myself. If I didn’t sign up for races, I would never get faster.

see what I mean?

2. Why do I feel pressure to PR at all my races?

I am competitive and want to get faster and even win an AG award. I would have more fun if I get went out there to run and not think about my finish time.

disappointed in my time

having fun – didn’t care about my time

3. What are my goals for this weekend’s 5K race (another new one)?

als 2014

run the whole thing without stopping
finish under 30 minutes
keep each mile’s pace under 10 minutes
have fun! (do not have to win a AG award or have a PR)
stay healthy!

Happy Running! Are you running or racing this weekend? How do you motivate yourself to train well?

April 21, 2014 by Darlene

Monday Running Update

Last Week:

Monday – 3 miles, Passover seder

on the track during lunch – gusty & steamy

LOTS OF GOOD FOOD!!

Tuesday – rest, 1 mile walk at work, tennis

back inside – RAIN

Wednesday – 1 mile walk at work, 4 5 miles

40 degrees colder than Monday

sunny but cold…snow was almost gone

Thursday – 2 – 1 mile walks at work, 4 3.5 mile run

indoors, looking outside into the courtyard

outdoors followed by a treat

outdoors – cool but sunny

Friday – 2 -1 mile walks at work, rest, mah jongg

on the track

Saturday – 4m race + 3 miles

unofficial PR & 2nd in my AG

slow recovery run on the rail rrail

Sunday – rest, Easter dinner, some spring mulching

This Week:

Monday – 4 miles
Tuesday – rest, tennis
Wednesday – 4 miles
Thursday – rest
Friday – 3 miles, mah jongg
Saturday – rest
Sunday – 5K race + 4 more

Happy Running! How is your running going? Any races ?

April 17, 2014 by Darlene

Choosing Your Next Race

Yes, I like to run races. So I run a lot of them.

But how do you decide which race to run?

Here are some things to consider:

What is the race distance and where does it fit into your training?

Obviously a marathon and half marathon are goal races. I can only speak about half marathons. I always make sure that I have 12 weeks to train whether do I sign up for a spring, summer, winter or fall race.

So if you choose a spring one, you have to train in the winter (which was awful this year.) And if you choose a fall one, you have to train through the heat of summer. You just choose your poison. The reward is worth it.

Sarasota HM – March 2013

Mohawk-Hudson HM – October 2013

Sometimes a 5K can just be a training run and you may want to run additional miles before or after. Or the 5k can be a race where you want work on your speed and try to PR. A short race can also be a way to get back into racing after an injury. A 10k or a 15k can be just a different distance to try. Each distance accomplishes a different goal.

I am fortunate that where I live, between April and October, there are many races to choose from each weekend. Most are 5ks. So when I only ran 5ks, it was easy. Then I started training for half marathons and sometimes I just had to skip a 5K if I wanted to run long. That’s when the 10K and 15k worked out well. But there aren’t as many of those. I

So if you like to race a lot, you just have to be flexible with your running schedule.

a fun 10k to get miles in while training for a half

running a 5k (for speed work) and then adding more miles on after

Do you want a big race or a small race?

Big races offer a lot of excitement and they are a lot of fun. They are also more expensive. More expensive sometimes means more perks – medals, swag, food, photos, etc.

Small races are less hectic, it is easier to find parking and there is just less hassle. You also have a better chance of winning an age group award in a small race.

I like both. In big races, you are always running with a crowd and it is very motivating. You can feel the excitement in the air. Sometimes it is lonely in a small race. You may often be running by yourself. But then again, they are more personal and I have been lucky in winning awards & raffle prizes in some small races.

racing among 5000 women

winning a medal in a small race

Are you willing to travel and how far?

I know someone who is willing to travel for hours to a race. That’s not me. Gas is expensive and if the race is far away, you have to get up at an ungodly hour. What helps is if you can carpool or go with a friend. Even better is knowing someone who lives close to the race and staying over the night before.

Then there are destination races. Those are races that are too far away to go for the day. You may make them in a vacation or just a weekend away.

As I said, I don’t like to drive more than an hour for a race. (I’ve only done it only once.) I do like destination races. I have been lucky and been able to stay with a friend (in Florida, California, Pennsylvania, etc.) which saves money. I also save up my frequent flier miles (that I get my using my credit card) for these trips. So my vacation to visit an old friend just happens to include a race. Perfect!

this was farthest drive – 2 1/2 hours to VT

visiting an old friend in CA.

What is the course elevation?

Check it out ahead of time. No one likes to be surprised by a hilly race. I don’t like hills but sometimes you can’t avoid them. Other factors about the race may be more important.

For a half marathon, I love a flat course since even then this distance whips my butt.

Florida races are usually flat (except if they go over bridges)

hilly 4 miler in Lake George

What is the course like?

Is it on trails? Is it on roads open to traffic? It is through a park? Is it in a residential neighborhood? Do you run along the ocean or a lake or a river? In other words, will the scenery be a distraction from the struggle of running.

I love to run a race along the water and through a park. The course is important to me. That’s not to say that I haven’t run on some boring courses.

these free races run around the state office campus – so boring

scenic fall 5k in the Adirondacks

Do you get good swag?

Who needs another cotton tee shirt? At least now, most races are giving gender-specific tech shirts. Some races give bags or mugs. And some short races even give medals. We love bling, right?

free windbreakers!

a medal for a 5K!

Has it gotten good reviews?

The race’s advertising always makes the race look great. Try Googling the race name + “race recap” to pull up bloggers’ reviews. They are much more helpful. No one likes to pay for a race that doesn’t have enough parking or bathrooms or water on the course.

Most of my race experiences have been good just a few snafus here and there and I have honestly blogged about them. (I have had 2 bad experiences at 2 USRA races.)

USRA Lake George Half – poorly organized

CGI Love Run – well organized

So speaking of choosing a race, my next one is this Saturday – Rabbit Ramble 4 miler.

I chose it because it was nearby and supposedly not too hilly. 4 miles is a good distance since I am not training for a half right now but it is short enough to add on more miles if I feel like it. As far as swag — Special 20th anniversary t-shirts, door prizes, special 20th year medals and awards to all overall and age group winners and if you registered early, a pair of Rabbit Ramble running gloves. Some runners that I know have run it and said that it was a fun race.

My goals for this race are:

run the whole thing without stopping
finish under 40 minutes
keep each mile’s pace under 10 minutes
win an AG award
have fun!
stay healthy!

Happy Running! How do you decide which races to run?

April 12, 2014 by Darlene

2014 Bacon Hill Bonanza 5K Race Report

bacon hill

I am not sure why I registered for the 10K instead of the 5k. Maybe cuz they were both the same price or that it was more worth the drive.

10 K

Anyway, the 10K would be downhill for the first half and then uphill for the last half but the 5k was an out and back and would be mostly flat.

So I changed my mind. I switched to the 5K and then planned to run 3 miles after.

This was a new race for me. There were other closer races but first place male and female winners for each age group (5 year increments) would receive a homemade pie, second place age group winners homemade cookies, and third place homemade muffins. The finish line would also feature homemade chili and other goodies for all runners. Enough of an incentive for me.

The race started at 10 am which was good since it would be an hour minute drive.

Again the weather was tricky. What to wear? It was cool in the morning (low 40s) but scheduled to warm up to the 60s. I opted for a long sleeve shirt (the one I got from last week’s race), skirt & compression socks. I brought a jacket just in case.

I got to the race early and found a parking spot in a field next to the church. The race started at the church in the town of Bacon Hill, a small farming town with awesome scenery. (It reminded me of Vermont.)

This was the second year for this race but the first year for the 10K. There were a little over 200 for the 5k and a little over a 100 for the 10K (nice numbers for a small town race.) I bumped into a lady from my age group that I know from previous races but she was running the 10K. It seemed that the faster runners were doing that one. Good for me!!

It was chilly. First I had my jacket on, then I put my race shirt over my other shirt and then I put them both back in my car. (Right move, it got warm!)

love the pink tech shirt, men got neon green

I hung out and started chatting with a guy and his wife. They were from my town and we have done most of the same races.

First there was the kids race – one mile. They were so cute. I told the organizers about my running buddy and they gave me this medal (I usually mail him my race shirts but I doubt he would want a pink women’s shirt.)

Soon it was time for the race to start. The pastor read a prayer and the church bells rang and we were off.

The 5k was an out and back. The 10k veered to the right and supposed had hills and breath taking views.

I decided to go out fast. I have have negative splits so why try. It wasn’t as flat as I thought. The hills were bad but I felt like I was running up. I didn’t walk up any!!

There were volunteers on the course calling out times. I occasionally glanced down at my Garmin to make sure I was running in the 9’s. Eventually we turned around and head back….INTO THE WIND!!! Tough running into the wind for 1.5 miles but again I didn’t stop for water and I didn’t walk up any hills. I just pushed myself. I even found myself passing people.

As I approached the finish line, I realized that not only was I under 30 minutes, I could finish under 29 minutes. Unfortunately I had no gas left and I barely made it. Not sure what my official finish time was but my Gamin says: 28:53!! I was pleased. First 5k under 30 minutes since last November.

I immediately made a bee line for the chocolate milk. Boy was it good. I think I had 5 cups.

They had great food – the usual food but also chili and homemade muffins & cookies (including gluten free ones).

Someone that I met at the Malta 5k last September recognized me. We had chatted a lot after that race. Holly is just a year younger than (different age group – YAY!). We talked while waiting for the results.

results for me and my new friends (I beat the “guy”)

I looked and saw that they had my age wrong: 59 not 60. I told them and they changed it but they had a lot of ages wrong. This meant that we had to wait a really long time for the awards. It was nice to have someone to wait with. They were giving out homemade pie & cookies so everyone was waiting. And I won a pie!!! (Love my age group!) Holly won 3rd and cookies.

I put the pie in my car and changed into my race shirt. I really didn’t feel like running more but I promised myself that I would.

I had planned to head home and stop at one of the bike paths on the way. But this area was so nice, I decided to stay and run. (More about it in my next post.)

All in all, I loved this race. I will definitely do it again…maybe even the 10K.

Splits:

mile 1- 9:00
mile 2 – 9:32
mile 3 – 9:33
.1 – 8:09

(yup, positive splits – can I blame it on the wind?)

Goals: