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 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 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 1, 2013 by Darlene

A is for April goals

GOALS

Start back at weekly yoga (now that half marathon training is over)

Play tennis once a week

Try to eat healthy (now that half marathon training is over, there is no need to eat a lot and eat often)

Do Planks (I hate to exercise so maybe I can do this for one minute everyday.)

Lose some weight. (not a lot – 5-8 lbs – my clothes are tight and it is bugging me.) Even signed up for this challenge from Slowing Tri-ing.

thinner in 2009 or these shorts shrunk?

Run at least 3 times per week. (at least 3 miles for each run)

Run longer on the weekend (4-6 miles)

Try to get some speed back in my upcoming races (have 2-3 planned: 5 miler & 2 5Ks).

April 21, 2013

Do the A-Z Blogging Challenge (it seems pretty easy since you can schedule posts in advance….)

Pay attention to my body and do not get injured. (That means not running if there is a sign of injury)

Happy Running! Any interesting goals set for April?

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 30, 2013 by Darlene

Ice Breaker 5K Race Report

icebreaker5k

The Ice Breaker Challenge is a one of a kind Capital District running/walking road race challenging runners and walkers against rowers from the Albany Rowing Center. Runners/walkers will travel along the Corning Preserve Bicycle Path while rowers from the Albany Rowing Center will race along side in shells on the Hudson River.

Unfortunately, we are not having an early spring (like last year at this time…when I was not running or even walking!)

80 degrees in March 2012

This was my first time running this race but I was, at least, familiar with the course (even did a race here last June.)

Stride4Stride 5k

In some ways a 5K is harder than a half marathon. It’s only 3.1 miles and you have no reason not to run fast. That’s pressure. And I felt it. (How long can I use the “recovering from an injury” excuse??)

Believe it or not, it warmed up to a 29 degrees balmy degrees when I left the house (better than the teens we have been having in the am but not the warm March temps we had last year.)

I was dragging my feet (a late night playing mah jongg, 3 days in a row running, flourless week due to Passover – pick one or more of these reasons) but perked up when I arrived at the race. I tried not to overdress (but it is hard when you are cold at the start & afterwards). I wore capris over a skirt (yes it is spring) and 2 long sleeved tech shirts, a baseball cap & light gloves.

By the time I got there, it was in the 3o’s and the sun was shining (so it felt even warmer.)

I picked up my race packet and went back to my car (since I was chilly.)

rowers getting ready

I went back out about 15 minutes before the start & bumped into someone I know from yoga. We chatted and then the race started.

I tried to focus on the scenery…the river…the rowers and not worry about my pace. I hardly glanced at my Garmin (just a few times & was pleasantly surprised.)

There was a water stop at mile 1 but I continued on and then at mile 2.

Believe it or not, I forced myself to just run. I did not walk at all … I didn’t even worry about the foot or ankle.

Shockingly I crossed the finish line at 28:47!!!

post injury 5k PR

I was happy happy happy.

I walked back to my car to put away my gloves, phone, race belt, etc.

It was too nice to leave so I ran a mile more out (slowly this time.) and one mile back.

I even bumped into some runners that I knew doing their long run. (Why couldn’t the weather be like this for my long ones?)

Elisa, Bridget & Felice (The Happy Runner)

Definitely a runner’s high! Not a PR but an encouraging race.

Splits:

mile 1: 8:54
mile 2: 9:12
mile 3: 9:08
.19: 8:17

Finished 149 out 377 (4 out 14 in AG) – only gave out prizes for Overall 1st, 2nd, 3rd.

swag – bag, shirt, etc.

Happy Running! Did you race this weekend?

March 29, 2013 by Darlene

Next Up?

A 5K!!

What do I expect?

Here’s some history:

Run Off That Turkey 5K (Nov 2011) – 28:11 – the last time I ran a 5K healthy
Albany Last Run 5K (Dec 2011) – 30:47 – started out healthy but tripped on a pothole & fell near the end of the race
Freihofer Run for Women (June 2012) – 35:39 – first race after 5 months off running with broken ankle
Helper’s Fund (Sept 2012)- 30:08 – making a comeback after ankle surgery
Komen Race for the Cure (Oct 2012)- 30:54 – now I am running with a foot stress fracture (but still in denial)
RW 5K (Oct 2012) – 35:32 – now I know I am running with a stress fracture
Albany Last Run (Dec 2012) – 35:25 – first race after no running for weeks and recovering from a stress fracture

Because I have been training for my recently completed half marathon since my last 5K race (Dec 2012), I have not run fast very often. Even though I have run 3 other races since my last 5K: 10K, 4 mi, & a 7K, none done were with any remarkable speed.

You get to race the rowers on the river….

So I am guessing that I will finish the race between 32 and 35 minutes. (If I am lucky under 32 minutes.) No PR hopes. And that’s ok. I love racing and I plan to just have fun.

photo from last year’s race

The race is being held here:

Corning Bike Path on the Hudson

It would be really nice if the ice and snow were gone and the sun were shining!! Oops I’m not in Florida anymore.

tomorrow’s forecast

Happy Running! Do you like 5Ks? Do you run them?

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 22, 2013 by Darlene

Spring Training

But I don’t mean baseball! Here are the races that I hope to run in the next few months.

A new race. It’s on my familiar bike path along the Hudson. I ran its route frequently last summer and for my 8 mile training run recently.

April 14, 2013

It’s run in the Delmar neighborhoods that I have run all winter. I ran this in 2011 (before all my injuries…)

5k at 8am, 10k at 9am – $20 for both or one

Not sure about this one but maybe. I have run races in this park many times.

I haven’t signed up for this one but Mary & I usually do it together (and they have ice cream cones!!)

May 5, 2013 9am

Another maybe. I did run this 5K several years ago.

I ran this race 3x when it was held in Delmar. The last 2 years, I was on vacation. Now it has moved to Schenectady’s Central park. There’s another 5K in Clifton park. I will definitely run a 5k on this holiday.