October 10, 2013 by Darlene

Pre-Race Checklist

PRE

1. Go to the Expo on Saturday and pick up my bib.

It is in a hotel in downtown Albany where the parking is a little crazy. I’ve never been to it who knows what I’ll pick up.

2. Check the weather for the 100th time and plan an outfit.

The weather has kept changing all week. I am just hoping for NO RAIN. So far so good.

I want to wear my SRM shirt (pictured above) but it long sleeved and I hate being hot when running. So most likely I will wear the outfit below with a different belt & shoes. (I’ll bring the shirt for the photo.)

3. Gather all the other stuff.

race belt
hat
sunglasses
roadID
Garmin
Gel (3 – miles 4, 8, 12)
water & food for before the race
jacket

4. Carb load!

I don’t do well at this especially if I am not home all day. I will try to have some pasta.

5. Coordinate getting to and from the race.

The race starts at the Colonie Town Park (where there is minimal parking) and ends at the Corning Bike Path. If I park at the start, I can take a bus back to my car but it doesn’t leave until 12:30 pm (4 hours later). I could also park my car in the pay lot near the finish and take a bus to the start (but I would get there rather early and have to hang around getting nervous). The best case would be if my hubby dropped me off at the start and then picked me up at the finish line. He would IF the weather were lousy and it weren’t the LAST day of boating season. (Most likely I will take the bus to the start.)

6. Relax.

I was thinking either a movie or going up to the lake. Out of the 6 half marathons that I have done, only 1 did I sleep in my own bed the night before (Fall Foliage HM and that was really a training run.)

Happy Running! Are you nervous or excited before a big race?

October 9, 2013 by Darlene

Yoga and the Taper

For me, it doesn’t really feel like a taper because I don’t feel that I really trained hard. I didn’t increase my mileage. It stayed around 3 miles with an occasional 4 miler thrown in. On the weekends, my long runs were mostly pieced together (a 5k or 10K with more later). I think I only did 6, 10 & 12 milers in one stretch. And even those, I walked a lot of those miles.

So I don’t feel ready but then again, I don’t feel tired or over-trained. We’ll see how it goes. I am pretty confident that I will finish. How fast? Haven’t a clue.

This week, I am just taking slow …getting some runs between the raindrops and making sure that I stay healthy.

On Monday, my day off, I squeezed in 4 miles on the rail trail before the RAINS (and I mean heavy rain & wind) came.

love the colors of fall

Yesterday, I just walked at work.

Today, I ran 2 miles on the track after work.

Wed Yoga with Lisa

I have posted several times about how much I enjoy yoga & its benefits for me.

Yet, I find it hard to fit it in. I haven’t been since May. First it was because of vacation & then breaking my foot. Then since getting back to running, I have been lazy.

This week I am tapering so I have no excuse. So tonight, I went.

I loved it. So relaxing… The stretches felt so needed!!

Happy Running! How do you feel about tapering? Do you do yoga?

October 8, 2013 by Darlene

Tuesday Update – The Taper

Last Week:

Monday – 12 miles (DAY OFF)

: tough run on NIsky bike path

Tuesday – 2 mile walk, tennis

Wednesday – 3 miles at home before work, ~~yoga,~~ 1 mile walk at work

Thursday – 3 miles at home before work, 1 mile walk at work

Friday – 3 mile walk to pick up my race packet, rest
Saturday – 5k race +5 miles, Les Mis in the evening

Race for Cure 5K

post race run in the park

Sunday – trip to NYC to see Matilda

This Week:

Monday – (DAY OFF), ~~8 mile long run~~, 4 mile run, tennis
Tuesday – REST, dinner with friends
Wednesday – 2 miles after work, yoga
Thursday – 3 miles after work
Friday – REST, Les Mis in the evening
Saturday – REST, boating one last time?
Sunday – 13.1 miles!!!!!

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

October 5, 2013 by Darlene

Race for the Cure Report

As I have already mentioned, this was my 6th time running this 5K race. My times have been: 32:49, 31:15: 29:10, 29:49 and 30:54 (with a stress fracture.)

But really, who cares? It is such an emotional race. Everyone there knows someone who has had or died from breast cancer. Many are survivors themselves.

This year was even more important because one of my good friends has recently been diagnosed with a recurrence (after having been cancer-free for 14 years.)

I made a sign for my friend & I to wear on our backs.

I parked my car at work (to avoid the crowds) and walked the mile to where the race began. It was cool and overcast and the forecast was for possible showers so I brought a jacket & an umbrella, just in case.

I got there early to meet my friend, MaryPat and her niece Courtney.

me (not looking) & MaryPat before

Ava on our backs and in our prayers

me. Courtney & MP heading to the start

We then headed out to the start. I moved to the front (out from under the overpass) trying to get a signal on my Garmin.

I have run this same course 11x. It starts uphill and ends downhill with many inclines around and through the park.

I just tried to run a consistent pace (after the first uphill). I wanted a decent time but didn’t want to get injured one week before my half marathon. (I broke my foot on this course on June 1!!!!!)

My legs felt really achy for the first mile. I had to stop to tie my shoe (yes, it was double knotted) but as the race went on I felt better.

I was very thirsty and stopped for water. Otherwise, I ran (even up the hills.)

Finally I saw the finish line and I had little left but I was determined to finish under 30 minutes!! And I did (29:59 – gun time)

I waited around to watch my friends finish.

the whole soccer team ran a disable student (in blue) across – very touching

Here’s MP – she hasn’t been running due to a sore knee & hip…so proud of her.

I grabbed some water and bagel. My friends had to leave (we used go out for brunch) so I had the choice to make – run 5 more miles (and call it my last long run) or save it for Monday (but rain is predicted for Monday too plus I play tennis.)

So….

I walked (UPHILL) back to my car and changed to a dry shirt and continued to run toward the park. I really didn’t have time to admire the scenery while in the race and it wasn’t raining.

on the way to the park – Ronald McDonald house (where families of cancer patient stay)

another view

Then I ran around the lake pausing periodically to take pics.

remnants of sumer

I finished up and returned to my car. In total, with the walks to and from the race and this run/walk – I added 5 miles to the day. Not exactly a long run of 8 miles but it may have to do for now.

I would have to call my 6th Race for the Cure a success! My chip time was 29:54.

GOALS:

Not go for a PR.. I have more miles to run and a half marathon next weekend. – I didn’t try for the 1st 2 miles but sped up during mile 3
Not get injured. – Nope, feel fine, nothing hurts.
Not be my slowest. – Nope, 3 slower and 2 faster.

I met them all!!

Splits:

mile 1 – 9:40 (shoe tie stop & long uphill)
mile 2 – 9:51 (water stop)
mile 3 – 9:13
.14 – 7:09

Happy Running! Good luck to all those racing this weekend!

October 3, 2013 by Darlene

Racing for a Cause

‎1 in 8 women will be stricken with breast cancer in her lifetime.

In fact, here are my friends* who have all battled this horrible disease (if you read my blog, you may recognize them):

Top Row: Judy, Mary Ann, Mary M. Ava
Middle Row: Sally, Phyllis, Maria, Sue
Bottom Row: Mary W.

The Komen Northeastern New York Race for the Cure® raises money to fund education, screening & treatment programs for these women & supports the national search for a cure.

I am participating in this Race in Albany, NY this SATURDAY with the hopes of raising $ to help to provide for research programs in our area.

( *They are all currently cancer-free 🙂 except Ava 😦 )

Ava was just recently diagnosed with a recurrence – it has spread to her lymph nodes. She has a great attitude and I hope hope hope things go well this time around.

I have taken 17 tennis trips with Ava, We have played together on many teams. We play mah jongg together. We have gone to many dinners and Broadways shows together. On vacation, she & I always play Scrabble on the beach. We graduated from UAlbany the same time (though we didn’t know each other.) We are both Jewish and married non-Jews so as you can see we have a lot in common.

Ava is on the left – this is from our last trip to Naples.

So this race doesn’t fit into my training plan but it’s a race that I have to run. (I took Monday off from work so I can do my last long run.)

Ava – this race is for you!

2012 Race for the Cure

So what are my goals for this race?

Not go for a PR (I have to run 8 miles on Monday and a HALF MARATHON next Sunday!!)
Not get injured.
Not be my slowest.

This will be my 6th Komen Race & I have done 6 Freihofer’s (FRW) – That means I have run this course 11 times:

2008 FRW – 33:29

2008 Komen – 32:49

2009 FRW – 35:05

2009 Komen – 31:15

2010 FRW – 30:39

2010 Komen – 29:10 (Komen PR)

2011 FRW – 28:14 (course PR)
2011 Komen – 29:47

2012 FRW – 35:39 (recovering broken ankle)

2012 Komen – 30:54 (with stress fracture)

2013 FRW – 29:41 (with broken foot)

– 27:30 (5K PR)

As you can see, I will finish anywhere from 28 to 35 minutes. Hopefully around 30 minutes! But this time time doesn’t matter! I am happy to be healthy!!!!!!!!

2011 Race for the Cure

Happy Running! Please click here if you are able to donate.

October 2, 2013 by Darlene

Another Tuesday Update on Wednesday

Last Week:

Monday – 4 miles after work

looking a little more like fall on the rail trail

Tuesday – tennis
Wednesday – 1 mile walk, 3 miles on the track during lunch

forgot my music – so boring running in circles

Thursday – 1 mile walk, 3 miles after work

washington park

Friday – 1 mile walk, rest
Saturday – 5k am race, boating

Race for Hope 5K

Sept 28 on Lake George

Sunday – 2 mile walk, mah jongg at Schroon River house

pretty foliage in the Adirondacks

the mah jongg gang

This Week:

Monday – 12 miles – DAY OFF

tough run on NIsky bike path

Tuesday – walk, tennis
Wednesday – 3 miles before work, walk, maybe yoga?
Thursday – 3 miles before work, walk, haircut after
Friday – rest
Saturday – 5K race, Les Mis in the evening
Sunday – NYC trip
Monday – DAY OFF -last long run of 8 miles – TAPER begins…

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

October 1, 2013 by Darlene

September Recap

Wow, September has come and gone very quickly. The good news is that I am still healthy and running 🙂

SEPTEMBER GOALS:

RUN (regularly)!!! YES, several times a week.

did some short ones in this park

and some long ones here

Do not overdo and listen to my body…REST when necessary!! YES. At least 2 rest days each week.

the month started like this

and ended sitting here

Play TENNIS! YES, I have played 4 times.
Start planks! 😦
Attend a yoga class! 😦
Decide if I am going to run the Oct 13 half marathon. YES, I am doing it (but will do it slow.)
Run a race. YES, 2 – 5Ks and a 10K.

Malta 5K

Helper’s Fund 10K

Race for Hope 5K

Register for some fall races. YES, at least one for Oct, Nov and Dec.

a new one on Oct 19. in lake George

Run at least 60 miles this month. YES. 79 miles!!!

September 2013

Beside spending at least one day on the lake each weekend, I also had my last visit to Schroon River. This time to play mah jongg.

hiking at boating on Lake George

october-month-halloween

OCTOBER GOALS:

RUN (regularly)!!!
Do not overdo and listen to my body…REST when necessary!!
Start planks!
Attend a yoga class!
Complete a half marathon.
Run at least 2 other races.
Continue running longer on the weekend.
Run at least 50 miles this month (it’s lower because HM training will be ending.)

Happy Running! How was your September? Anything exciting planned for October?

September 30, 2013 by Darlene

Hardest Long Run Ever

Because my weekend was so busy, I took today off from work to get in my last long run.

Little did I know that I would be SICK!!

I got little sleep last night – headache, sore throat, congested… the cold medicine did zilch!

So I woke up feeling like I got hit by a freight train. I really wanted to stay in bed not run.

What would any runner do…

Get out of bed and get ready to run.

The weather was the motivator – it was warm and sunny! I was hoping it would make me feel better.

I decided to go to the Nisky Bike Path – it’s flat and scenic, there are restrooms, bikers & runners… a great place to do a long run.

I had some water and a gel and set out for 4 miles and then looped back to my car for more water. I did bring a gel with me (and lots of tissues.)

It was warmer than I thought and I felt worse that I thought. So I just trudged along…running…walking…running.

I really wished I had brought water. The good news is that nothing hurt. I just had no energy…my back ached..my legs ached…worse than any half marathon I ever have run.

After 8 miles, I refueled at my car and then headed 2 miles in the other direction and then turned around.

I got the 12 miles done! I didn’t die! My time was slower than most of my halfs.

I’m not going to get too depressed. I attribute my disastrous performance to the heat, not enough hydration, most of all my cold.

yes, please

If I could drag myself through 12 miles today, I guess I can drag myself through 1.1 more! (Hopefully it won’t feel this bad in 2 weeks!!)

Happy Running! Have you ever experienced a terrible long training run?

September 28, 2013 by Darlene

Race for Hope 5K Race Report

It was a beautiful morning for a race – cool & sunny. My hubby had a cold all week and yesterday I started to get it & had a lousy night’s sleep. I woke up feeling crappy but knew that a race would make me feel better (and it did!)

I kinda wished the race started earlier than 10 am. My hubby was annoyed that I would be getting to the lake so late.

I got to the race early and just relaxed. The race is in its 5th year and had a record of about 600 participants; I didn’t know anyone which was odd but lining up, I met 2 ladies around my age and we chatted (about compression socks & running skirts.)

The race began running up a long hill. I had a hard time getting moving. Then the course continued through the neighborhoods of rolling hills (but not as bad as the beginning.) There were a lot of volunteers along the course at every turn cheering runners on, That was nice.

I felt better as the race went on and didn’t walk at all except for halfway at the water stop.

Finally the race ended going down the first hill.

heading to the finish line

As I crossed the finish line, I saw that I wouldn’t break 30 minutes. I was a little disappointed.

I finished at 30:10.

Then I realized that before any of my injuries, my time in 2009 was 30:14 and in 2010, it was 30:11. So my time today was a course PR.

Splits:

mile 1 – 9:57
mile 2 – 9:50
mile 3 – 9:25
.14 – 7:32

Negative splits – woo hoo!!

and another Age Group award – 1st – getting old isn’t so bad.

Unfortunately, I rushed off after the race to drive up to Lake George and didn’t get my award.

My goals for the race were: remain uninjured, finish under 31 minutes, win a AG award,and most of all, have fun and I met them ALL!

I think I made the right decision about the race. The rest of the day was perfect and it was nice relaxing with friends and not have to worry about getting ready to run a night race (although I did hear it was fun – next year…)

(BTW: This also counts as participating in the Worldwide WP 5k – just a day early.)

Happy Running! Any running or races this weekend?

September 26, 2013 by Darlene

Three Things Thursday Dilemma

In this case, it is THREE RUNS. (Sound familiar?)

I have 3 choices AGAIN this Saturday. (Sunday I am going to Schroon River with the mah jongg ladies.)

1. The first is a 5K race on Saturday morning. I have done it twice before (2010 & 2009). There is a big hill at the beginning & small ones throughout. The race course is NOT scenic (around the neighborhood & a main road.) It is only a 5K so I would have to do my long run on Monday. but it is nearby and I would have time to go up to the lake afterward to go boating.

Sept. 28, 2013 – 10 am

2. The second one is a 5K race on Saturday evening. It is in Lake George and the first time for this race. Lake George is VERY HILLY. It is only a 5K so I would have to do my long run on Monday. But I could go boating during the day and do the race after. It sounds like a really cool fun race & it is followed by fireworks. It is scenic (but it will be dark). However, this race would be more fun if I ran it with someone else or had spectators (not sure if my hubby & friends would come watch.)

3. The third choice is to just get my 12 mile long run out of the way and not do a race. After the run, I could head up to the lake. On Monday the forecast is for rain so I could stay over in Schroon River and run a scenic short one there.

12 miles on the FLAT Nisky bike trail

So which one will I choose???

Most likely #1. Hopefully next year, I will do the Flashlight 5K.

I love racing. I am hoping that the rain will hold off until the afternoon on Monday for my long run. I plan to run the 5K quickly and head up to the lake for my LAST boating outing of the year.

My goals for the race are: remain uninjured, finish under 31 minutes, win a AG award, and most of all, have fun.