April 24, 2013 by Darlene

U is for US (as in racing in the US)

I don’t plan to run a half or a marathon in every state but wouldn’t it be cool to run a race in every state?

As you can see that I am very far away (45 more to go) and to complete this goal, I think I would have needed to start running at a younger age!! (At my previous job of 8 years, I went to conferences annually all over the country…but I wasn’t a runner back then 😦 I remember how long the line was for signing up for the 5k race at NECC conferences and that they always filled up so quickly. I thought people were crazy. Now I know why… )

I guess it will be fun trying…

Happy Running! How many states have you run races in?

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 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 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?

March 31, 2013 by Darlene

March Update & A-Z Blogging Challenge

My goals for the month:

Complete my 6th Half Marathon (and 1st since the 2012 injuries)
Take a running break to heal my aching foot (only a week or 2…next race is a 5k on Mar 30 and then a 5 miler on April 14)
Do yoga instead each week
Continue tennis once a week
Sign up for another half marathon
Continue to eat healthier

So how did I do?

YES!!

13.1 miles on march 17, 2013!

2. Didn’t run for 2 days and then only ran a little on the treadmill to break in these:

mine have yellow laces

3. Did it once.

after an outdoor run in a nearby park

4. Played tennis 3 times (once it was cancelled due to a snowstorm)

5. YES!

13.1 miles on Oct. 13, 2013!!!

6. Kinda…. I was on vacation in Florida…. did my best!!

Aren’t martinis healthy?

What else happened in March?

81 miles for March

I ran in the snow & ice a lot. The winter in the NE never did end.

I ran in the nice weather too (obviously not in the NE).

I spent time with friends.

with Pat

Susan, me & Robin at Lido Key beach...can you guess which one of us does not live in Florida??

with Susan and Robin

I got a surprise visit from Anna from Russia.

a day together in Staten Island

I spent time with my mentee and her sons.

pre-Easter celebration

I ran a 5K race.

post injury 5k PR

I actually gave up flour for Passover (I did it as a kid but as an adult I always cheat.)

one more day & I can have my bagel, cereal, poptart, rice, pasta, etc.

The A-Z Blogging Challenge has been put on every year since 2010 by Arlee Bir d over at Tossing It Out and the idea is to blog every day (except Sundays) and to do it Thematically/Alphabetically.

Every day you blog (starting with the letter A on April 1st, B on April 2nd and so on) according to what letter of the alphabet you are on.

Sounded like fun!! So I signed up. I will be posting on my running and running related thoughts. We’ll see if I can keep it up.

Feel free to join … just go over to The A-Z Challenge blog and follow the directions.

Happy Running! How was your March? Are you participating in this challenge?

March 27, 2013 by Darlene

Wordless Wednesday: Bridge at Sunrise

Sarasota Half Marathon – March 17, 2013

Me and my cool arm warmers at sunrise!!

Happy Running!

March 25, 2013 by Darlene

Training Over… Recovery Over…Now What?

or rather 2 weeks in review…

Week 12 Update:

Monday – 3 mile run on the treadmill at lunch, tennis after work

Tuesday – REST – flew from Albany to Ft Myers, Fl.
Wednesday – REST – walking around Cape Haze, sitting at the beach & pool

Thursday – 3 mile run outside, walking around Venice, sitting at the pool

Friday – REST – sitting at the beach, walking around The Meadows

Saturday – REST – walking around the Meadows, sitting at the beach

Sunday – 13.1 mile race, walking around Sarasota

The TAPER was completed nicely and I finished the race!!!!

Recovery Update:

Monday – REST – walking around Cape Haze, sitting on planes and in airports

Tuesday – REST – tennis cancelled due to snowstorm
Wednesday – 3 mile run on the treadmill after work (Testing out my new Newtons)

Thursday – REST
Friday – 3 mile run on the treadmill after work (still testing the new sneaks)
Saturday – REST (running after a 19 mos & 6 yr old at the mall)

Sunday – 4 mile run outside

Recovery completed nicely.

Now what?

Monday – tennis
Tuesday – 3 mile run on TM, Passover seder
Wednesday – 3 mile run in Albany, YOGA
Thursday – 3 mile run near home
Friday – REST, mah jongg
Saturday – 5K race + 2 more
Sunday – Rest

Happy Running! Anyone else experience post training letdowns?

March 21, 2013 by Darlene

First Watch Sarasota Half Marathon After Thoughts

The positives:

My friend Susan said that she may walk this half marathon next year. (Love being inspiring!)
My friends Pat and John have started running again. They ran 1 1/2 miles on Saturday. (Love being a motivator even more.)
I enjoyed myself on vacation and wasn’t as neurotic as I thought I would be about my upcoming race.
I finished with a smile – MY GOAL!
I finished under 2:45 – MY REAL GOAL!
I ran more of it than I thought I would or could.
My feet are no better and no worse.
I want to do another!

The negatives:

My right foot did hurt (and annoyed me) most of the time. (I don’t want to see a dr & have to stop running!)
I secretly wanted to PR. (Doesn’t everyone?)
I am not sure I will or can ever run faster.
Though my ankle did not hurt, I think it does not allow me to run hard.
I walked too much the 2nd half … I used the water stops as an excuse.

All in all, I am happy. I am relieved!

worst race photo ever … this is how I really felt at the end!!

Lessons Learned:

You can accomplish anything you put your mind to. After my broken ankle I didn’t think I could run again. Then when I thought I could, I got a stress fracture. Obviously, I had my doubts about the race but I knew that if I wanted it bad enough, I could do it.
A vacation with friends isn’t the best way to prepare for a race. I spent the day before on the beach (and got sunburned.) I didn’t eat or drink enough. I felt hungry and thirsty throughout the race.
Gu is the best race fuel for me. I ate one before the race, one at mile 4, mile 8, and mile 12. No stomach issues at all. All I drank was water (about 8 cups)
I love scenic races. I love warm weather. I love Florida (in the winter!!!)
It’s great having someone waiting for you at the finish line.
I shouldn’t compare myself as a runner with anyone else. Running is hard. All runners are different. You just have to do your best and give it your all.

More Post Race Pics:

cool fountain at the marina in Sarasota

the view from the condo that Susan & Stanley will be moving to

an artist colony in Sarasota

me & Pat taking a walk on my last day in Cape Haze (notice what shirt I am wearing)

Happy Running! What have you learned about running half marathons?

March 20, 2013 by Darlene

First Watch Sarasota Half Marathon Report

I hardly ever sleep the night before a big race, and it was no different this time. So after a sleepless night, I got up at 5am to have breakfast and get ready.

I was surprised to see Susan up making my coffee. So sweet! She wanted to cook me oatmeal but I declined…. I had brought my chocolate cream of wheat from home.

I left the condo at 6 am and walked across the street to the race start. It was very dark and quite chilly. I wore my knee sock arm warmers and a windbreaker. I walked around soaking up the excitement. I was just one of the almost 4000 eager runners.

anxious to start the race

I also looked for my friend Mary. Eventually I took a Gu, checked my jacket and got in line at the 11 min mile sign. Then I got a text from Mary that said that she and her sister were at 10 min. mile, but at that point, it was too crowded to move.

The gun went off and it took me almost 3 minutes to get to the start. Then I began to follow my plan: RUN slowly (between 11 and 12 min miles), walk through the water stops and walk only when I absolutely cannot run.

Secretly I hoped to finish under 2:45 but would happy with 3 hours.

And that’s exactly what I did.

the course map

The first half was tougher than the second since you had to run over the bridge twice but it wasn’t as bad as I feared. And the view was amazing. On my second time over the bridge, the sun was rising. I didn’t take any pictures because I knew there would be better ones posted. (Check out THIS BLOG for some great photos esp. the sunrise ones.)

photo of the bridge (from the day before)

Check out my arm warmers!! and the beautiful sunrise)

Herald-Tribune staff photo by Dan Wagner

Herald-Tribune staff photo by Dan Wagner (lots of folks dressed up!!)

Herald-Tribune staff photo by Dan Wagner – Yup, I am in the photo!!! (right center)

still lookin happy

I was ahead of the 2:30 pacer for the whole first half of the race but then I got tired. My ankle was fine but my right foot hurt on and off throughout the race. What else is new?

faking the “happy”

So during the second half, I followed the 2:30 pacer and the good news was that I never saw the 2:45 pacer. The second half was scenic also…beautiful houses and water views.

I think I am smiling as I cross!

another view (the proofs cover your face to make sure that you buy them)

I’d be lying if I said that this race was easy. It was the hardest one I have done. (not the course, but my running pace, stamina, foot pain, etc…) I wasn’t sure that I would finish but I just willed myself to run and keep running. I couldn’t run fast but I ran through the finish line smiling. Ecstatic to be done and proud that I did it.

Herald-Tribune staff photo by Dan Wagner – love this one!

Done!

My friends Susan and Stanley were waiting at the finish line with a camera. I was so happy to see them there. The volunteers put the medal over my head (boy, is it heavy!). Then, I saw my friend Mary who was waiting for me as well.

Isn’t she adorable? She had a great race!

I grabbed a water and waited on line for refreshments. While you were online, they handed out yogurt parfaits. The food was the usual muffins, fruit and bagels. There was also a beer tent.

half marathon #6 completed

I must say that this was the most beautiful course I have ever seen. The race was well organized. There were clocks at every mile, water at every 2 miles for the first half and at every mile the second half…even had Gu at mile 8. There lots of funny motivational signs, music and crowd support. They even handed out frozen grapes around mile 12. I highly recommend this race. I would do it again if I lived in Florida.

I really lucked out on the weather too. Just perfect…not too hot…. Not too cold….mostly cloudy until the race was over.

Race Stats:

finished 1935 out of 2541 (1590 were women), 50th in AG

Race Splits

So my average pace was 11:45. I did better than I thought but I wished I had done better. It was slower than my first half marathon (2:26). Then again, I have been injured. I am happy but at the same time, can’t wait for another chance. I think I can do better!! Or can I?

We are our own worst critic! But if we are satisfied with our efforts then we won’t try harder next time.

Happy Running! Are you hard on yourself also?

March 19, 2013 by Darlene

First Watch Sarasota Half Marathon Pre-Race Report

Though I would have preferred to run my half marathon and go on vacation after, that’s not how it worked out. So, of course, the race was on my mind all week. But I did have an enjoyable yet relaxing time.

I arrived in Fort Myers, Fl. on Tuesday and after a tour of the Cape Haze resort where my friends Pat and John now live, we went out to a nice dinner.

John & Pat in their new condo

Pat & I having Florida martinis

view from the restaurant at dinner

On Wednesday, Pat and I went for a walk in a nearby park and then went to a beach in Boca Grande. It wasn’t real warm and was quite windy. But I certainly couldn’t complain. The weather was still winter-like where I live. So after a while, we had lunch at a restaurant on the beach and then drove around the area. The wind died down a bit so we sat by the pool where Pat lives. We went out to dinner, of course. I did a lot of eating on this trip. Who cared… I was gonna run a half marathon soon!

in the park

relaxing in the sun at Boca Grande beach

view from lunch at Boco Grande beach

pretending to miss New York

On Thursday, I thought that I better run a little. So I headed to a pretty neighborhood along the canals for a leisurely 3 miles. Again it was cool and windy so instead of the beach, we went to Venice, walked in and out of the shops and had lunch. We finished the day at the pool again before going out to dinner.

view of the canal during my run

running in a Cape Haze neighborhood

painted turtles & dolphins everywhere in Venice

On Friday, it had warmed up a little so we went to Englewood beach. We couldn’t stay too long because I needed to drive up to Sarasota. But we did have a great lunch out before I left.

Pat & I at Englewood Beach

Love seashells!

lobster bique, frozen chai latte, chicken, apple, cranberry croissant for lunch

Then I drove about an hour to my friend Robin and husband Tom’s rented condo in Sarasota. (My friend Pat was nice enough to loan me her car for the weekend.) The first thing we did was go the pick up my race packet. Always so exciting! Pick up was held at Fit2Run, a running superstore (luckily I did not bring any money!!!)

if you re-arrange the numbers, you get 03-17, the date of the race!

Then we took a walk around The Meadows where they live before getting ready to go to the theater. It was opening night at the Asolo and afterwards there was huge buffet. (The buffet is the reason it is crowded on opening night.)

During our stroll around The Meadows in Sarasota

Tom, Robin & I at the Asolo theatre.

Caviar, smoked salmon, cheese cheese & avocado dip at the buffet

The next day, Saturday, while Robin went to play tennis (I was tempted to play but thought better of it because of the race.) I took a very long walk around the Meadows.

The Meadows – about 7000 condos

an ibis … I also saw alligators, herons, turtles and many different kinds of birds

When she got back, we packed a lunch (yay, no restaurant) and headed to Lido Key beach to meet Susan and her husband Stanley.

Susan, me & Robin at Lido Key beach…can you guess which one of us does not live in Florida??

Watching a wedding taking place at the beach

I could never get tired of looking at this!!!

We spent the rest of the day relaxing and going to a craft fair before of course, going out to dinner. They asked where I wanted to go and I replied “with a water view” so we found a small restaurant on the gulf. The downside was that there was no pasta on the menu. So no carb loading for me for this race.

View: Yes, Pasta: No

After dinner, I took my suitcase to its third location, Susan and Stanley’s condo. It was quite different than the other two. It was in a high rise and seemed more like a hotel. The best thing about it was that it was across the street from the start/end of the race. So we walked there. There were lots of porta-potties set up but not much else. We hung around watching the pelicans driving for food and got to see an awesome sunset over the gulf before turning in early for my 5 am wake up.