October 30, 2014 by Darlene

Let the training begin…

Jan 17, 2015

So I have signed up for my 10th Half Marathon!!! Pretty exciting!

cool_13_1_half_marathon_sticker

Now I have to make sure that I run no matter what the weather is like.

This is a plan that I have used for my previous half marathons. I’m pretty flexible with my weekday runs. I just try to get the long runs done on the weekend.

One big difference for this year is that I just did a 10 mile race and I have a 9.3 mile (15K) race coming up so my long runs are ahead of schedule. I will probably just keep up the 6-8 mile long run and try to get more comfortable with the distance before I increase.

I also play tennis on Tuesdays instead of Mondays. So I may do some long runs on Saturdays and run 3-4 miles on Mondays.

As I said…I am very flexible with my training.

Maybe this time, I’ll even try to do some speed workouts… (probably not!)

I have only signed up for 2 races (so far) — The Turkey Trot 10k on Nov. 27 and the Last Run 5K on Dec 6. I may also do a 5k on Nov 29 and a free 15k on Dec 14.

My work is closed from Dec 20-Jan 4 which is great. That way I can be flexible with my longest runs.

Let’s hope for a warm, dry winter.

Can’t wait! Running along the ocean is on my bucket list!!

Happy Running! How do you train for a half marathon?

October 29, 2014 by Darlene

The Perfect 10 Miler race recap

10-26-14 in NJ

I had been excited about this race since last March.

I coordinated it with a visit to a college friend, Andrea, who lives in NJ.

I drove to her house on Friday. Then on Saturday, we took the ferry into NYC for a college reunion.

on the ferry

A group of 7 of us who spent our junior year abroad in Nice, France (41 years ago!!) met for brunch at a French restaurant (of course) and we chatted and chatted.

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the group outside the restaurant

Since this was a French brunch, there was no pasta on the menu so I had crepes instead. I also had creme brulee for dessert but neither seemed to be substantial enough.

After we left the restaurant, we walked around Washington Square Park and I bought a NYC pretzel (I had to carb load, right?)

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Then instead of taking the subway, we decided to walk to the High Line, walk it to end and then to the ferry. (Walking all afternoon the day before a race in uncomfortable shoes? What was I thinking???)

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I walked on the High Line last year but they have recently extended it.

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view from the High line

By the time we got back, the sun was setting.

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view on NJ from NYC

We decided to stop for pizza back in NJ (more carbs for me!!)

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our view of NYC from the restaurant in NJ

I paid extra to pick up my race packet on race day so I needed to leave earlier even earlier on Sunday.

I originally thought that my friend lived closer to the race than she did. According to Google, it would take anywhere between 1 h 5 min and 1 h 20 min. Since the race started at 8 am and I wanted to be there at 7 am, I had to leave around 5:15 am (ouch!)

With maybe 5000 runners, I was nervous about how long it would take me to into in the park and that the park would close at 7:15 am.

So of course, I couldn’t sleep at all.

I got up at 4:30 am and had my hot cereal and tea and headed out. At this hour, there was no traffic and thanks to my Garmin GPS, I had no problems finding Mercer County Park.

I arrived as one of the first cars in the parking lot.

I walked to the skating rink (still dark out!) and picked up my race packet. There were indoor restrooms (but NO toilet paper).

glad I got this photo – never saw them again – where are their speedos?

Then, I walked back to my car. I decided since there was a bag check and it was a long walk, I would get my clothes to change into for after the race.

At this point, the parking lot was filling up and there was a long line of traffic getting into the park. I was glad that I had arrived early.

I walked back to the rink, checked my bag and used the restroom. (There were single porta potties everywhere but the lines were LONG.)

Soon it was time to walk to the start (which was quite a long walk.) There were lots and lots of porta potties there …who knew?

started with my DIY arm warmers on

The weather was perfect for racing…in the 50s and sunny. It was breezy and it was supposed to get very windy later.

p10b

I lined up near the 9 min/mile pacer. I planned to stay there as long as I could.

p10c

It was very crowded at the start and I had a hard time moving. I weaved in and out through the crowd for quite a while.

As per my usual plan, I started out fast and walked through the water stops. I expected them at least every 2 miles but the first two weren’t until mile 2.5 and mile 5 and I regretted not carrying water… I was so thirsty. After that, the stops seemed to be every mile.

I was warm & ditched my cheap DIY arm warmers. It was warm enough to have worn a tank top but I was fine with what I wore.

Around mile 4, I took a Gu and then realized that I had lost my other Gu. No problem since they were giving out energy gels at one of the water stops later.

Luckily I grabbed some red licorice around mile 6 because I missed the gels around mile 8.

p10d

To sum up the race, my pace was decent for the first five miles. Then I developed blisters and they got more and more painful. As they got painful, I ran slower and walked more.

I never saw the 10 min/mi pacer which really surprised me.

The course was nice…you ran around the park and then around a college campus and back…nothing really scenic but not very hilly which made me happy.

perfect10map

The last mile seemed to go on forever. The wind had picked up and we were running into it.

p10e

I definitely didn’t have the energy to sprint like I usually do through the finish line but I was so glad to be done and take off my shoes!

p10a

I crossed at 1:38:45 (chip time).

As soon as you were done, you could go to a computer and check your time.

Then I limped to the food tent where they boasted of having “Healthy Clean Eats” …pretzels, grilled zucchini, peppers, asparagus and chicken.

I wanted a bagel, cookies or donuts and chocolate milk…wah! wah!

But I ate the pretzel and went to change my clothes. (There was supposed to be beer and mimosas but I didn’t see any.)

done with my not so perfect 10 miles

They gave out awards early. I didn’t need to stay, I was 8th in my age group. The winner ran a 7 min. miles!! At age 60!

Believe it or not, this was a PR for me (by almost 6 minutes)!! My previous 10 mile times were 1:44:39 and 1:49:55.

Race Stats:

finished 770 out of 1977
finished 8 out of 36 in my age group

Splits:

mile 1- 9:39
mile 2- 9:12
mile 3 -9:23
mile 4- 9:25
mile 5 – 10:16
mile 6 – 10:17
mile 7 – 10:27
mile 8 – 10:41
mile 9 – 10:27
mile 10 – 10:07

love the hoodie

I was happy with my time and I enjoyed racing but on the whole, the race was just so-so.

It seemed to be more hype than anything. Maybe it was because this was the first race that I have done alone…no friends or family running or watching…or that my feet hurt and I didn’t run well the second half.

When I was done, I met my friend at Grounds for Sculpture which was about 10 minutes away. We had lunch (crepes again) and walked the gardens for 5 hours (my poor footsies) looking at Seward Johnson‘s sculptures. It was wonderful.

I am wearing my race shirt.

The next day, I stopped off to visit a boating friend who also lives in NJ.

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still eating to recover from my race 🙂

I had a great time visiting my NJ friends, seeing my college friends, walking around NYC and Grounds for Sculpture and for the first time ever, my destination race was not the highlight of my weekend.

Happy Running! How was your weekend? Ever run a race that didn’t meet your expectations?

October 27, 2014 by Darlene

Monday Running Update

Last Week:

Monday – 2 walks at work, chili cook off at work, 3 mile group run

AM walk

PM walk to walk off the chili

Tuesday – walk at work, rest, tennis

raining today

Wednesday – STEM group run + more (4 miles)

.5 miles, 1.5 group run/walk, 2 miles

Thursday – walk at work, 4 3 mile run on the TM (rain), mall walk with BFF

raining today

watched Nashville but it was still torture

Friday-OFF from work, rest, drive to NJ
Saturday – rest, ferry to NYC, reunion lunch in NYC, walking around Washington Square Park & the High Line

Sunday – 10 mile race! walking around Grounds for Statues

This Week: (Week 1 of HM training)

Monday – OFF from work, rest , visit to a boating friend on the way home, (4 mile group run if I get home in time)
Tuesday – walk at work, rest,gym
Wednesday – walk at work, 3 mile run at lunch, bowling with tennis friends
Thursday – walk at work, hair appt
Friday-walk at work, STEM group run + (4 miles)
Saturday – proctor MPREs at work, rest, gym
Sunday – 8 mile run

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

October 26, 2014 by Darlene

Pick Me!!

March 15, 2015

I signed up for the lottery for the NYC Half Marathon!

I wish I was good enough to gain entry with my speed but there’s no way I am going to run a sub 2 hour half marathon.

The entries available to non-guaranteed applicants are filled through three drawings this year on December 9, 2014, one in each of the following applicant pools :

1. “NYC-metro area” applicants (i.e., residents in and within 60 miles of New York City);

2. “National” applicants (i.e., U.S. residents outside of the NYC-metro area);

3. “International” applicants (i.e., non-U.S. residents, including Puerto Rico and other U.S. territories).

Fingers crossed that I will be picked!!

Happy Running! Have you ever run the NYC half marathon?

October 24, 2014 by Darlene

Friday Five: Reasons to race

Every Friday, three DC area bloggers Mary at Mar On the Run, Cynthia at You Signed Up For What?! and Courtney from Eat Pray Run, DC to host the Friday Five linkup. Anyone can join with their own Friday Five post (yes, it must be a Friday Five!!) They encourage you to visit other blogs on the linkup, comment, share and engage!

This week, the theme is Five Reasons to Race.

running even while on a tennis vacation in Fla.

1. Racing keeps me running. I know that I cannot slack off. If I do, then the race will be painful (physically and mentally).

before the start of a half marathon

2. I usually run alone and when I run a race, I see and meet other runners. So much more enjoyable.

my first 5k under 30 min after being injured

3. I am competitive so when I run a race, I don’t stop and walk as much and I run faster.

smiling even though running with a stress fracture

4. I only get that runner’s high when I cross a finish line in a race.

got to see Palm Springs. CA and my friend Mary

5. Racing gives me the excuse to see new places and visit old friends.

Speaking of races, 2 days until…

Bib#: 1697

Happy Running! Why do you race?

October 23, 2014 by Darlene

My Big Fall Race

October 26, 2014

I have been excited about this race since last March. I ran the Love Run Half Marathon by CGI racing and it was very well organized. So I assumed that this would be a great race, as well and I signed up.

This flat (and fast) course winds you along the waterside, through the shaded woods to thousands of cheering spectators waiting at the boathouse. From rock bands to acapella groups you’ll enjoy every minute (okay maybe not every minute) of the course. Oh did we mention the “Bow Tie” Guys, handsome, bow tied men who lead you out and cheer you home.

bow ties

I also like the 10 mile distance. It is long so you have to train for it but just when you are ready to be done (the last 3.1 miles), you really are.

I coordinated it with a visit to a college friend, Andrea, who lives in NJ…

Andrea is on the left.

and bunch of friends with whom we spent our junior year abroad in Nice, France (41 years ago!!) . We plan to have lunch together in NYC the day before the race.

here we are together 3 years ago

That meant that I had to pay extra to be able to pick up my race packet on race day.

I also have plans for a visit to a boating friend’s for on the way down or back (most likely on the way back.)

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Dorothy is on my left (I am in green)

I originally thought that my college friend lived closer to the race than she did. Since the race starts at 8am and I want to be there by 7am, I will have to leave by 5:00am and get up at 4:00am (OUCH!) This is a big race with over 5000 runners and they recommend 45 min to get into the parking lot.

Oh, the things we runners do!!

The weather…

forecast

It looks like at this point it will be in the 50’s and windy.

I am still not sure what to wear. I am leaning toward a short sleeve shirt with a throw away shirt or DIY arm warmers. And of course, my usual skirt and compression socks and cap.

: from 2013 Freihofer’s race

: from runningskirts.com – love the pockets

: procompression’s sock of the month

: New Balance – wore them for my last 10 mile race

As I have mentioned in a previous post, all my 5k races have made it difficult to adequately train to run 10 miles.

But I will do my best.

Supposedly it is a flat course (Don’t they always say that?)

perfect10map

So here are my goals:

A. PR – beat 1:44:39
B. Beat my first 10 miler – 1:49:55
C. Finish under 2 hours
D. Have fun and finish healthy

Ready or not…bring it on!

Happy Running! Have you ever run a 10 mile race?

October 21, 2014 by Darlene

Tuesdays on the Run: Tapering

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: Tapering

Well, this topic is appropriate because I have a 10 mile race this coming weekend.

So I guess I am tapering.

What does “tapering” mean?

It is the gradual reduction of training intensity and duration as you edge forever closer to race day. It is a necessary aspect of endurance training and it starts in the last few weeks before the big day.

A few weeks in the case of a marathon. For me, it is the last week before a half marathon. After my long run of 12 miles, I reduce my long run to 8 miles and run several times during the last week. Those runs are usually only 3 miles and then I rest for two days before the big event.

Why is tapering important?

Studies show that levels of muscle glycogen, enzymes, antioxidants, and hormones–all depleted by high mileage–return to optimal ranges during a taper.
The muscle damage that occurs during sustained training is also repaired.
And if that isn’t enough, immune function and muscle strength improve, as well, which reduces the odds you’ll catch a cold or get injured just before the race.
You will not lose your fitness during the tapering period.
If you do it properly you are likely to feel fresher on race day than you have ever felt.

What should you do during a taper (so you don’t go crazy)?

Obsessively check the weather for race day.
Plan your race outfit.
Make sure you have the right fuel for the race.
Check the race Web site for race-morning particulars such as start time, and work out the details of how you’ll get to the start on race day.
Also check the race Web site for the course map and study it.
Relax!!

Back to my tapering.

I don’t feel like I need to taper because I really didn’t train hard.

13 mile week included my only uninterrupted long run of 8.5 miles

Most of my long runs were interrupted by a race.

: 2.8 + 10k

: 6.9 +5K

: 6.9 +5k

: 5k – 27:11 – PR (Sept. 2014)

: 8.5

: 4.5 +5k

: 7.5

: 4.5

: 5

: 5k – 28:25

: 10k

: 5

This taper will be an easy one since the forecast is for rain everyday. I hate to run in the rain and I’m not a fan of treadmills.

Happy Running! What are your thoughts about tapering?

October 20, 2014 by Darlene

Monday Running Update

20140625-122436-44676505 Last Week:

Monday – walk at work, 4 3.5 mile group run

AM walk

Tuesday – walk at work, rest, tennis

AM walk

Wednesday – walk at work, ~~3 mile run~~ ~~at lunch~~, STEM training mentor (1.5 miles) + 2.5 miles after

AM walk

Thursday – walk at work, 4 3 mile run, dinner out with friends

after work but didn’t run enough to work off what I ate for dinner (see below:)

Beef on a Kummelweck

salted caramel cream puff

Friday- 2 walks at work, rest, gym, ~~mah jongg~~

AM walk

PM walk

Saturday – 10k race + 3 more miles

in the rain but got as PR!

baked 2 apple pies

Sunday – rest, duathlon spectating, farm with mentee & kids

made some chili

This Week:

Monday – walk at work, chili cook off at work, 3 mile group run
Tuesday – walk at work, rest, tennis
Wednesday – walk at work, STEM group run + more (4 miles)
Thursday – walk at work, 4 mile run
Friday-OFF from work, rest, drive to NJ
Saturday – rest, reunion lunch in NYC
Sunday – 10 mile race!

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

October 19, 2014 by Darlene

Day at a duathlon and then a farm

Today was a REST day! No running!
duathlon

This was my third year watching AJH competing in this Duathlon.

2012

The first year, it was raining and I had a stress fracture in my foot. It was not so much fun.

2013

But last year, it was much more enjoyable. It took place near Krause’s restaurant on the Mohawk Towpath Byway and I was able to get in a run during the bike portion of the race.

This is where I ran a few weeks ago. I love this area.

However, this year, they changed the location of the race.

It started at Riverview Orchards. I had never been there so I was excited to explore a new running route (even though I ran a 10K yesterday.)

However, it was so COLD, windy and nasty that I decided to forego the run and just watch.

waiting to begin

The runners started with a 2 mile run on a fast, flat section out Riverview and Droms Road and then back to the transition area.

here she comes finishing the first 2 mile run

Then the bikers left the transition area and traveled 1 1/2 miles southeast on Riverview Road. They rode two 7 mile loops of rolling terrain including Sugar Hill Road, a mile on Grooms, south on Vischer Ferry Road and west on Riverview Road and returned to the transition area with 17 miles completed (set within the historic context of the Erie Canal and against the backdrop of colorful fall foliage.)

heading out on the bike

As I mentioned…it was COLD. I took advantage of the race being at the orchard and stayed inside the store while Andrea was racing.

I had some hot cider and watched them make cider donuts.

finishing the bike portion of the race

The bike route was very hilly and the riders had to finish uphill riding INTO the wind. I was so impressed with how AJH did as well as the others.

The race ended with the same running route as it started. So after that hilly ride, they had to run again!!

almost done with run #2

done!

As soon as Andrea was done, the sun came out briefly and then it started to rain. I was glad that Andrea did well enough to stay dry.

She won 1st in her age group and the grand prize in the raffle.

As soon as the awards were over, I took off so I could pick up Amanda and the kids for our annual outing to Ellms Family Farm.

ellms

The day included all the usual fun stuff: Jumping Pillow, MooMooChooChoo, Chicken Show, Spider Web, animal feed area, hay ride, kiddie mazes, zip lines, pedal carts, barnyard mazes, Bean Bag Toss and more!

60 ft slide – their favorite

Of course, we had cider donuts and picked pumpkins.

Unfortunately, it was COLD and windy…at least I was very cold. We had fun but not as much as we would have had if the weather had been nicer.

It was along day and I had to rush home to make chili for our annual chili cook-off at work.

guess what kind?

Happy Running! How did you spend your Sunday? Resting or Running?

October 16, 2014 by Darlene

Busy Weekend Ahead

last ride

Now that boating is over, you would think I would have some free time…

Nope!

Saturday, I am running this 10K race.

It takes place in Saratoga National Park and it is a race that I’ve wanted to do since I started running but something has always gotten in the way.

photo from last year

They have a NEW flatter 5k course which is very tempting but since I have a 10 mile run in ONE WEEK, I think the longer distance would be wiser.

10K history:

2012 – Camp Chingachgook – 1:09:07 (covering from ankle surgery)
2013 – Hmrrc Winter Series #3 – 1:08:18
2013 – Helper’s Fund – 1:06:10
2013 – Monster Scramble – 1:03:18 (it was short!)
2014 – Spring Run Off -1:00:51 PR
2014 – Camp Chingachgook – 1:04:54

As you can see, I don’t run many 10ks.

I usually train for half marathons by running long on the weekend. With 5Ks, I just wing it. But for 10ks, you want to run fast but not burn out. So who knows how this will go. I will try to go out slow and save some for the second half.

comfort zone

I have been getting better at the 5K distance but I still struggle with anything over that. I know I can win my age group with the 5K… most likely not with the 10K.

A 10K will be out of my comfort zone. Sometimes a good thing.

Goals:

Run most it.
Pace under 10 min/mile for most miles.
Beat my last 10K time (1:04:54). A PR would be a real stretch. A age group award would be a bigger stretch (the speedy older women do this one).
Finish strong and uninjured.
Enjoy the race.

After the race, I hope to run a few more miles before getting home.