February 5, 2015 by Darlene

February 5 by the 5th Virtual Race!

Laura at Mommy Run Fast hosts a virtual race called 5 by the 5th. The rules are that you have to run either 5 miles or a 5K by the 5th of each month starting February through May. There are prizes up for grab each month for those that participate and record their results.

I don’t do a lot of virtual races because I run so many actual races.

But this one is easy to fit in.

Well, yesterday we had a heat wave. It was 30 degrees. Tonight it is supposed to be -30 so I thought it best to get outside.

I drove to UAlbany where I ran last week because I thought that the path around the campus would be clear.

It was in a few spots but for the most part, it was snowy and slushy. I was slip sliding all over the place.

At every intersection, there were huge puddles. What a mess!!!

check at that huge mound of snow. More is coming this weekend.

But it was a nice night to run and a SLOOOW 5k completed!

Happy Running! Do you do virtual races? Have you been able to run outdoors?

February 4, 2015 by Darlene

January Recap

JANUARY GOALS:

Run 3-4 times each week (no matter how cold it gets.) – YES!

after work

on the TM 😦

near home

in the park and it’s staying lighter longer 🙂

uAlbany campus – a new route

Walk once a day while at work.- NOT really. Walking indoors is so boring so I have really slacked off.
Get some strength training or yoga done.- Very Little.
Run with a group when possible. No. Only in races but signed up for a group starting in March.

with Judy on Jan 3

Do long runs on the weekend to train for half marathon on January 17. NA. Ran a Half Marathon and a 10K race instead.
Complete a 10K race. YES!

HMRRC Winter Series #3 10K – 1:00:24

Complete a 15K race. YES!

HMRRC Winter Series #4 15K – 1:34:29

Complete my 10th & 11th half marathons. YES and YES!

#10 (Hangover Half) – a PR at the time – 1:18:33

#11 (West Palm Beach Half) – a Big PR and 1st in my AG – 2:09:40

Run at least 90 miles. Not quite. 82. (slacked off after the half)

jan15

What else?

I finished knitting a hat.

I spent 5 days in Florida as part of my Race-cation – beaches, birds and good friends

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February Goals:

Run 3-4 times each week (no matter how cold it gets.)
Walk several times a week while at work.
Get some strength training or yoga done.
Run with someone else when possible.
Do long runs on the weekend to start to train for half marathon on April 18.
Complete a 10 mile race
Complete a 4 mile race.
Volunteer at a race.
Run at least 80 miles.

Happy Running! How was your January? Anything special planned for February?

February 2, 2015 by Darlene

Monday Running Update

Last Week: (AP Half Marathon Training week #1)

Monday – rest, ~~walk at work,~~ ~~tennis~~ (Cancelled due to snow storm that never arrived)
Tuesday – ~~3 mile run on TM~~, 1.7 mile run (2 hour delay for work) ~~tennis~~ (cancelled, we got some snow)

Wednesday – ~~walk at work,~~ ~~3 mile mile run on TM~~, (too busy at work), dinner out with tennis friends
Thursday – ~~walk at work~~, 3 4 mile run, mall walk with BFF

new route – around the UAlbany campus

Friday- ~~walk at work~~, 4 3 mile run on the TM(too snowy, windy cold), mah jongg

except I listened to my first episode of “Serial” – hooked

Saturday – rest, errands
Sunday – HMRRC Winter Series #5 – 10 m race

a tough one – they can’t all be easy but at least it was sunny and less windy than last week

This Week: (AP Half Marathon Training week #2)

Oh no! 6 more weeks of winter 😦

Monday – rest
Tuesday – 3 mile run on the TM at work, tennis
Wednesday – rest
Thursday – 4 mile run
Friday- rest, mah jongg
Saturday – Polar Cap 4 m race + some more miles??, Lake George Winter Carnival
Sunday – rest

I’m linking this post up with Tara at Running n’ Reading for her Weekend Update!

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

February 1, 2015 by Darlene

HMRRC Winter Series #5 Race Report

HMRRC Winter Series #4 – 15K (same course)

Hudson Mohawk Runners Club sponsors FREE races throughout the winter for its members. The course is pretty boring but free is free.

This weekend, they offered distances of 4M, 10M and 20M.

I usually run 8 miles on the weekend unless I need to do more for half marathon training. My next half isn’t for 11 weeks so I was tempted to take it real easy and do the 4 miler. Especially since I ran 13.1 miles and 9.3 miles the past two weekends.

But then again 10 miles is only a little more painful than 9.3 so what the hell.

during my last 10 mile race in October

So I signed up for the 10 miler and hoped my legs wouldn’t be too mad at me.

This would be my 4th 10 miler (all last year):

2014
Mayor’s Wellness 10m – 1:49:55
Adirondack Distance 10m – 1:44:39
The Perfect 10 Miler (in NJ) – 1:38:45 PR

It looks like I have gotten faster. I expected to have run a similar race to last week. I finished 9.3 miles in 1:34:39.

So my expectations for this one was to be around 1:40:00 or so. Since the race last Sunday, I had only run several times and they were short ones due to our snow storm and how much I hate the treadmill.

Believe it or not, it was even colder this week than last..

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It was in the teens and single digits with the wind chill….my coldest race so far this year. When I heard that, I considered not going. I was hoping that at least the wind gusts wouldn’t be like last week.

So I bundled up and I left early to get parking since these races are crowded and there are other events going on at UAlbany. I got there about 45 minutes early.

What I love about this local race is that you get to see a lot of people that you know.

I immediately bumped into my FB friend, Judy. I got to chat with Sue from Adirondack Runners and met some of her friends who tried to talk me into running a full marathon. They were all running the 4 miler. Lucky them! I also got to see Patrick, my running coach from the Turkey Trot. He was the race coordinator this week.

I stayed indoors until the very last minute and then made my out way outside.

It was COLD!!! But sunny like last week (and less wind.) But COLD!!

This is the 5th time that I have run this course (two 15ks, a 10k and a half marathon) this season. It doesn’t get any better.

The difference this time was that those running the 10 miler started near the tennis courts and the first mile was a loop around the courts before continuing on to the two loops of the State Office campus.

I’m in the pink hat

The sun made the first few miles very pleasant. I even unzipped my jacket and took off my gloves.

Usually my legs feel very stiff and sluggish for the first few miles but this time, my quads really ached. It may be time to cut back on those long weekend runs.

I trudged along and didn’t walk until the first water stop at mile 4 or so. I took a Gu and walked for awhile. It felt so good to walk but then it was hard to get going.

I just told myself that this was simply a training run and just do it. (I tried to pretend that the snow was sand and the parking lots ocean – didn’t work last week and worked less this week.)

I ran most of the race alone except at the beginning when we ran with the 4 milers for awhile. At that point, I ran into someone from an old tennis team. I hadn’t seen her since 2002 and didn’t know that she was a runner. We chatted and it was nice to be running with someone.

My lower back didn’t hurt like last week. This time it was my upper back and left shoulder. It’s always something. At least I didn’t get blisters.

I walked again and again and took at GU at second water stop around mile 8.

At this point, the wind picked up and I zipped up my jacket and put my gloves back on.

I was so ready to be done and I had the choice of either running faster to end it quicker or just walking to ease the pain of running.

Well, I got a second wind and picked up my speed for awhile. Unfortunately it didn’t last.

The last mile seemed endless and I walked several more times. (At the mile 9 sign, my Garmin said 9.2…ugh…a long 10 miles).

It didn’t seem worth struggling to run. I knew I wouldn’t PR and I didn’t really care.

winter5-384

Finally I approached the finish line and mustered up enough energy to sprint. I wanted at least to beat 1:43.

And I did, I crossed at 1:42:50.

I couldn’t wait to get inside…

and have some hot soup (vegetable), bread and then, hot chocolate and cookies.

yummy

I finished 113 out of 145. They gave awards for the top 2 in each 10 year age group.

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I was 5th among the speedy old ladies.

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Considering how I felt the 2nd half of the race, I was happy with the results. It was a course PR (my 1st time on this course) and my 2nd fastest 10 miler ever.

Race splits:

mile 1 – 9:39
mile 2 – 9:55
mile 3 – 9:50
mile 4 – 10:10
mile 5 – 10:41 (water stop)
mile 6 – 10:26
mile 7 – 10:30 (short walk)
mile 8 – 10:46 (water stop)
mile 9 – 9:55
mile 10 -10:26 (more walks)
.1 – 7:16

As always, the second half was slower than the first but at least I got it back temporally for mile 9.

I was glad that I ran the race. I never regret running a race. Especially a free one.

But does it ever get easier? My pace since my half marathon has gotten slower each time.

As I said before, it’s time to cut back on the long runs .

Next weekend I am going up to Lake George for a 4 mile race. I am so excited to be leaving the gray, sceneryless HMRCC race courses. (Unfortunately it is an hour north and even colder up there!!)

Happy Running! How you are enduring the winter? Did you run this weekend?

January 29, 2015 by Darlene

GOTR

This is my new volunteer gig.

I signed up to be a Running Buddy for our local GOTR program.

Here’s what it will involve:

The Running Buddy provides encouragement and support to their buddy throughout the course of the season by sharing weekly notes of encouragement. These notes can be emailed or delivered to their buddy’s Head Coach.

The Running Buddy acts as a personal cheerleader for their buddy by attending the practice 5k and the end of season 5k.

The Running Buddy completes the 5k with their buddy and expresses support and enthusiasm for her accomplishment!

Girls on the Run Capital Region is a 10-week afterschool program for girls in grades 3-8 that uses running and physical activities to teach life skills and help girls develop a lifetime appreciation of health and fitness.

The 6 sites are located in Albany, Rensselaer and Schenectady counties. (I hope to volunteer at a Delmar elementary school near my home.)

This spring’s 10-week season starts the week of March 9th, concludes the week of May 18th. The Final 5K is May 10th in Central Park, Schenectady. (This is the Mother’s Day 5K that I was planning to run.)

Practice 5K’s will be held the last two weeks of April at the respective schools. Orientation and assignments will be made in mid-March once the season is underway.

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Fall 2014 5K

This sounds like a rewarding and fun experience with minimal time commitment.

I can’t wait!

Happy Running! Anyone else ever volunteered with a GOTR program?

January 28, 2015 by Darlene

Reflections On My Last Half Marathon

keep-calm-it-s-only-a-half-marathon-2

I had a great half marathon in West Palm Beach, Florida.

All the stars were aligned. How could I not?

I was uninjured and not even coming off an injury

happy healthy feet & legs!

The course was FLAT

race_697_photo_14870945

It was cool but not too cool at the start and during the race, it was warm but not too warm.

There was barely any wind.

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You ran almost the whole race with water views.

race_697_photo_14871007

I was relaxed.

the day before

I enjoyed the race while I was running it.

As a result, I had a 9 minute PR and won my age group. Perfect, right?

Don’t get me wrong. It didn’t come easy. Running does NOT come easy to me.

my final training mileage

I followed a flexible training plan. I tried to be more consistent with my running. Most weeks I ran 4 times (yellow squares). Even when it was cold, I got out there.

Thanks Judy for the company!

I also made sure I had my rest days (white squares).

time with my mentee & her sons

and with my friends

I love to race and I am happy that I ran some races (blue squares) too. For me, races are my speed work.

10K - 57:03 - PR

5k:29:02

In addition, the first 5 weeks, I did speed work on Mondays as part of a running group. After that, the speed work disappeared.

But for me, the important part are the long runs. And I think I got them all in: 8, 9.3, 8, 8, 9.3, 11, 12, 13.2, 8.

What was missing?

I would have liked to do more cross-training. I played tennis once a week but I wish I had done more yoga to increase my flexibility and have gone to the gym more often to do some strength training exercises.

I only went ONCE

It also would have been even more enjoyable knowing someone else at the race. It is always nice to share race experiences with someone you know.

fun at the Love Run Half Marathon last March

And of course, no one likes pain and my blisters hurt!! But they were temporary and went away quickly. (I was able to run a 15K a week later.)

As I write this, I am on Week 1 of the same training plan for the Asbury Park Half Marathon on April 18, 2015.

I registered for 3 half marathons in 2015.

The West Palm Beach race was supposed to be palm trees and sunshine and a race to enjoy being away from the cold.

The Walkway Half on June 13, 2015 is supposed to be a new cool race over the new bridge. There should be people I know running it. But it may be pretty hilly.

I was planning on the Asbury Park race to be my goal (PR) race.

However, after this past half marathon, things have changed in my mind. Of course, I will train and run the best race I can. But I no longer feel the PR pressure. If 2:09:40 is my fastest time, I can live with that.

Asbury Park will be along the ocean and should be scenic. But as we know, April can still be cold and windy. I plan to enjoy it and we’ll see how it turns out.

aphm

So for half marathon #2 of 2015, bring on the training! And…

keep-calm-it-s-only-a-half-marathon-2

Happy Running! How do you deal with PR pressure? Can you just run for fun?

January 27, 2015 by Darlene

Tuesdays on the Run: My Worst Races & What They Taught Me

Erika @ MCM Mama Runs hosts Tuesdays on the Run with April @ Run the great wide somewhere and Patty @ My no-guilt life!

This week’s topic is: My Worst Race(s) & What They Taught Me

Worst races can happen for many reasons. So here are a few of my worsts:

Worst Weather – this would be a tie for the Lake George Half Marathon and the Love Run Half Marathon. Both were run in a COLD downpour for the whole 13.1 miles. I was freezing and wet and very uncomfortable.

Love Run 2014

Lake George HM 2011

Worst Pain – this would be again a tie for the Runner’s World 5k and the Freihofer’s Run 2013. Both were run with foot injuries. I had a stress fracture in my right foot for the RW race and a broken bone in my left foot for the FRW.

TW 5k 2012

FRW 2013

What I learned: I am stronger than I thought. I can push through anything if it is important enough. I enjoy racing enough to run even through less than optimal conditions.

Worst Feeling (Physically) after the race – This would be after the Saratoga Springs Half Marathon. I had a virus and it was hot and very humid. I felt sick the whole race but stuck it out. After the race, I almost passed out twice. UGH!

Saratoga HM 2014

What I learned: Hydration is very important. Summertime may not be the best time for me to run a half marathon.

Worst Feeling (Mentally) – This would be after the Santa Clarita Half Marathon in CA. It was my 5th half that year and I trained really well for it. I was expecting a PR. Well, it didn’t happen for whatever the reason (rain, jet lag, altitude, etc.) When I knew I wouldn’t, I kinda gave up. Afterwards, I felt very disappointed and that ruined the whole race experience for me. My friend also did not run well. So we both just wallowed in self pity.

St Clarita HM 2011

What I learned: Do not place so much importance on getting a PR. Anything can happen during a race and completing it is a victory in itself. Just enjoy every race experience.

Happy Running! What did you learn from your worst race?

January 26, 2015 by Darlene

Monday Running Update

Last Week:

Monday – rest, sun, ~~tennis~~

soaking up the sun at Delray Beach

Tuesday – rest, sun, fly home to NY from Florida

morning walk at a wildlife sanctuary

Wednesday – ~~walk at work~~, 4 3 mile mile run

back in frigid temps and jumping over ice patches

Thursday – ~~walk at work,~~ ~~rest~~ 3.5 mile run

in the park after work & it’s staying lighter longer 🙂

Friday- walk at work, ~~3 mile run~~, ~~gym~~, mah jongg
Saturday – rest, car appt, walk, errands
Sunday – HMRRC Winter Series #4 – 15k, movie

This Week: (And it looks like a SNOWY one.) – AP Half Marathon Training week #1

Monday – rest, walk at work, tennis
Tuesday – 3 mile run on TM, tennis
Wednesday – walk at work, 3 mile mile run, dinner out with tennis friends
Thursday – walk at work, rest, mall walk with BFF
Friday- walk at work, 4 mile run, mah jongg
Saturday – rest
Sunday – HMRRC Winter Series #5 – 4 m or 10 m race

I’m linking this post up with Tara at Running n’ Reading for her Weekend Update!

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

January 25, 2015 by Darlene

HMRRC Winter Series #4 – 15K race Recap

Winter Series #1 (15K) – same course – Just warmer.

Hudson Mohawk Runners Club sponsors FREE races throughout the winter for its members. The course is pretty boring but free is free.

winter series #3 in 2013 (10K)

This weekend, they offered distances of 3M, 15K and 30K.

I usually run 8 miles on the weekend unless I need to do more for half marathon training. My next half isn’t for 12 weeks so I was tempted to take it real easy and do the 3 miler. Especially since I ran 13.1 miles last weekend.

But I signed up for the 15K and hoped my legs wouldn’t be too tired.

This would be my 7th 15K:

2014
HMRRC #3 – 1:42:40 -same course
Stockeadeathon – 1:33:23 (PR)
HMRRC #1 – 1:34:55 – same course

2013
Stockeadeathon – 1:42:22

2011
Stockeadeathon – 1:36:08

My expectations for this one was to be around 1:40:00. Since my half last Saturday, I had only run twice and they were short ones.

I got lucky with the weather. It was no longer sub-zero but a balmy 25-30 degrees. Probably colder with the wind chill.

The biggest problem was the WIND. The news said 30-50 mph gusts. Holy crap! When I heard that, I considered not going.

But the sun was shining and the forecast called for several snowstorms this week so I figured that I better get out there and run.

I left early to get parking since these races are crowded and there are other events going on at UAlbany. I got there about 45 minutes early.

Since this race was organized by ARE, they had bibs and there would be chip timing. I had no idea and didn’t bring my race belt. Oh well, I just pinned the bib to my skirt.

What I love about this local race is that you get to see a lot of people that you know.

I immediately bumped into my FB friend, Judy and then Bridget & Elisa, some SRMs, fellow blogger Jen and Christine, a law prof where I work. I also got to chat with Helen from the Turkey Trot group and Sue from Adirondack Runners. They were all running the 3 miler. Lucky them!

I stayed indoors until the last minute and then made my out way outside.

The sun felt nice but I knew this feeling wouldn’t last once we were facing the wind. And I was right.

I just told myself that this was simply a training run and just do it. (I tried to pretend that the snow was sand and the parking lots ocean – didn’t work, though.)

And it was cold with the wind blowing in your face. And I was sweating with the wind at my back and the sun in my face.

The course is very boring but it also has inclines. Nothing steep, just enough to keep it interesting. This year, I have tried to be better about hills and not walk up them. And I didn’t.

My legs felt very stiff and sluggish for the first few miles. By mile 3, I felt better. I walked and took my first Gu around mile 3.5. I felt good up to mile 6 or so. The wind was getting stronger and it was tiring me out. Unfortunately half the race was run into the wind.

My legs ached like I had recently run a half marathon. (That’s right, I did!) My lower back started to hurt. I walked again and took at GU at the water stop around mile 7. (No blisters! YAY!)

From then until the end, I walked several more times. It didn’t seem worth struggling to run. I knew I wouldn’t PR and I didn’t really care.

this is obviously a fake smile

The last 1 mile was the worst — into a strong wind. I couldn’t barely move forward.

Finally I approached the finish line and a guy said: Wanna race? So I did sprint but he beat me.

I crossed at 1:34:36. (Chip time: 1:34:29 – Garmin time: 1:34:18)

ws4

I was 107 out of 158. This is a fast group as usual. They gave awards for the top 2 in each 10 year age group. Not moi!

I was 7th!

I was happy with the results. It was a course PR and my 2nd fastest 15K ever.

done!

I went inside to warm up and have some soup (red pepper & quinoa), bread, cookies, fruit, hot chocolate. Not a bad spread for a free race .

Race splits:

mile 1 – 9:34
mile 2 – 9:49
mile 3 – 9:51
mile 4 – 10:38 (water & gu)
mile 5 – 10:03
mile 6 – 10:02
mile 7 – 10:37 (water & gu)
mile 8 – 10:24 (walk)
mile 9 – 10:43 (2 walks)
.3 – 8:50

If only I could maintain some speed during the 2nd half of my races…

I was glad that I did the race. I never regret running a race. Especially a free one.

Next weekend will be my last HMRRC Winter Series Race – 4 m, 10 m or 20 m.

I am still undecided about it – probably the 4 miler but maybe I am glutton for punishment and will run the 10 miler.

Happy Running! How you are enduring the winter? Did you run this weekend?

January 24, 2015 by Darlene

West Palm Beach Post-Race Report

I must say that I was on a race high the rest of my vacation in Florida.

It also helped that the weather was nice. For Floridians, it was cool. For me, it was perfect. In the high 70’s in the afternoon. No rain!!

My friend Georgette met me after the race. Someone told me about the huge outdoor market in West Palm Beach so we hung out there and bought French pastries and fish and veggies to barbecue for dinner.

love orchids!

yum yum

Then we drove to where she lives – Hobe Sound. We had some snacks and then drove to the beach.

The salt water was just what my blisters needed.

got my pants wet from a surprise wave

We went back to her house and had a lovely dinner with her husband and college roommate.

Georgette and her hubby Ruel

Monday, we got up early and went for a walk around her condo. She lives on a golf course.

florida jan 2015 (1)

Then I packed up my stuff and we drove around Jupiter and Palm Beach Gardens. She pointed out all the sites and where some of our other friends lived.

Our final destination was Delray Beach where I would be staying with Fonda, another tennis friend. After getting a tour of her condo, we went to a Greek restaurant for a delicious lunch.

Georgette headed home and Fonda & I went to Nature Sanctuary — Wakodahatchee Wetlands. It was amazing. I could have stayed for hours but it was getting dark by the time we left.

Here are just a few shots:

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When we got home, we walked around the area she lived, another golf course.

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Since we had a late lunch, we decided to go into Delray Beach and walk around town for awhile and then have a light dinner. We chose a restaurant with a view of the water and ate outside.

I had conch chowder (I try to have local food) and for dessert:

Monday morning, I got up early again. I debated about running but decided instead to go for a walk. You can walk at the golf course after 5 pm and before 8 am.

breakfast view

We had breakfast and then headed to the beach. It was a perfect day.

I read a book and then went for a long walk on the beach.

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It started to get breezy so we headed home and I needed to pack for my next destination.

Fonda drove to the other side of Delray Beach to my old friend, Michelle’s condo (on a golf course, of course.)

I went out to dinner with her and her hubby. It was a new Italian restaurant and they gave us free eggplant appetizers.

It was next door to a place called “The Girls Strawberry Patch – a very quirky place where rescued birds live and you can buy old toys.

We had the most delicious pizza.

When we got home, we vegged out in front of the TV. Michelle’s sister (a college tennis coach) was in town for a tournament so we watched the Australian Open for a bit.

Tuesday, my last day started with a 3 mile walk around another bird sanctuary (Green Cay) with Michelle and her sister.

it was cloudy

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After our walk, we went out to breakfast (2 eggs, 2 pancakes, 2 bacon). My diet starts when I get home!!!

Then we headed back to West Palm Beach (where I flew into) to meet one of our friends, Debbie, for a late lunch. All of three of us taught together years ago. Debbie just moved to Jensen Beach.

Before lunch, we toured Worth Ave in Palm Beach, where all the rich people shop.