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.)

10547898_10204310900443717_1651300701651598698_o

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.

would love to see this…

Maybe I will try to squeeze in some time with the hubby (dinner & a movie?)

On Sunday, I plan to watch AJH compete in a duathlon.

last year during the running portion

I did it for the past two years and really enjoyed it.

2 years ago (in the rain) during the biking part

This year it will take place at a new location. I have never been there so it should be fun.

After the duathlon, I am taking Amanda (my mentee) and her sons on our annual visit to Ellms Family Farm.

Ellms actually posted this pic on their fb pag this week – https://www.facebook.com/ellmsfamilyfarm/photos/pb.88544375487.-2207520000.1413489756./10152476286645488/?type=3&theater

It is always a good time for all.

Happy Running! Anything exciting planned for the weekend?

October 14, 2014 by Darlene

Older Faster Stronger

Sounds like something to aspire to…but I’m already at the older part.

running at age 61!

For 5k distances I am much faster than I was when I started. In fact I just broke a 4 year old PR.

my first 5k time was 37:36 and a recent 5K time was 27:11

Now I need to work on stronger.

Obviously I am stronger than when I started. (I have completed 9 half marathons.) But I would like to struggle less when running longer distances.

Here are some quotes from the book above:

Masters athletes are proving that as much as 50 percent of age-related decline, maybe even 70 percent, is due not to aging but to deconditioning …When scientists probe the bodies of endurance athletes, they discover 80-year-olds with muscles and cardiac capacities akin to those of 20-year-olds.

That is great news!

Wells argues that exercise can improve our bodies at any age… “If we had a drug that did what exercise did, it would be the biggest revolution ever and would be promoted all over the world. And all you have to do is go out for a run.”

“Exercise can help keep you young.” … runners who stick with the program can delay the decline. We have to work for it, but it’s worth it.

It’s not all a bed of roses. We, as we get older, will have:

Likely injuries
Declining cardiac output
Slowing times
Loss of lung capacity
Loss of dexterity and flexibility
Loss of bone density
Loss of lean muscle mass

So how can runners maximize the benefits of exercise and minimize the risk of injury?

Easy running, 75% of weekly mileage
Target race paces, 5% to 10% of weekly mileage
Fast running or hills, 15% to 20% weekly mileage

Recently, I have been running once or twice a week – easy runs of 3-5 miles. Once a week, in the running group, we do intervals and run on hills. (I will have to do that on my own when the group runs end.) On the weekend, when I have 5K races, that is my fast running and many times it is followed also by easy running. I always give myself time to recover, rarely running 2 days in a row and never before & after a long run.

I think that is why I don’t (knock on wood) have any overuse injuries like knee, hip or foot pain.

and “More Is Better.”

Wells says that more exercise is almost always better than less. “I believe training for a marathon is good for your health,” says Wells, “because it stresses the oxygen transport pathway; it puts pressure on your lungs, your heart, your blood, your muscles, inside your muscles, your brain, your nervous system. The stress stimulates your body to adapt and improve. Your body adapts as long as it has time also to recover.”

91 year old marathoner Hariette Thompson

I doubt that I will run a marathon but I plan to continue what I have been doing and train for several half marathons each year.

Now research and the performances of masters athletes show “that older people can adapt with the same relative improvements as healthy young adults–in bone density, aerobic capacity, muscle strength, and cardiovascular fitness in general.”

Most of this is what I’ve known all along but it’s nice to see it in print.

Happy Running! What do you think about running when you are older?

October 13, 2014 by Darlene

Monday running update

20140625-122436-44676505 Last Week:

Monday – walk at work, 3 4 mile group run, mall walk with BFF

getting a little chilly, at least the sun was out

fun running with a group!

Tuesday – walk at work, rest, tennis

AM walk

Wednesday – walk at work, 3 5 mile run, ~~yoga~~

AM walk

after work around and through the park

Thursday – walk at work, 4 mile run

AM walk

after work on the rail trail

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

AM walk

PM walk in the park

Saturday – 5k race + 6 7 more miles

lst in my AG

Sunday – ~~gym,~~ rest, last day of boating for the season :(, 4 mile hike

no willpower

This Week:

Monday – walk at work, 4 mile group run
Tuesday – walk at work, rest, tennis
Wednesday – walk at work, 3 mile run, yoga
Thursday – walk at work, 4 mile run
Friday- walk at work, rest, gym, mah jongg
Saturday – 10k race + 3 more miles
Sunday – rest, duathlon spectating, farm with mentee & kids

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

October 11, 2014 by Darlene

Falling Leaves 5K race recap

Believe it or not, this is NOT a NEW race. I have run it before.

I registered for this race on a whim. (No surprise there.)

photo from 2009 -the water was so much higher

It sounded scenic and it was north of my house so I could continue up to the marina if the weather cooperated.

Then I read my recap of the race from 2009:

The race started up a STEEP hill and then went down it. I thought I was done but it continued to go up and down hills throughout the course. I walked twice and said to myself: NEVER AGAIN!! Too tough a course for me…

Great, a hilly course! Maybe in 5 years, I am better with hills. (Probably not).

Oh well, I have never regretted running a race.

I did win my age group but that was 5 years ago. Now I am in the 60+ age group. (Hate that!)

Again, rain was predicted. I got lucky last weekend. And I got lucky again…just cloudy and cool.

It’s this type of weather that you don’t know what to wear. I hate to overdress. I will resist wearing tights, capris or long sleeve shirts, half zips, etc. as long as I can.

I have been running lately with a skirt, knee socks and a short sleeve shirt .(Sadly have passed on wearing tanks lately.) I have been cold at first but warm up nicely.

However, today the temps were in the 40s…brrr! So I gave in and wore a long sleeve shirt but brought a short sleeve shirt for later.

The race started at 10am so I planned to get there around 9:30am so I left my house at 8:45am.

I got there in plenty of time (got the last parking spot in the lot) and it was very chilly waiting for the race to begin. I saw my Turkey Trot Training group coach who was doing the race timing. We chatted for a bit. I told him that I was going to win my age group 🙂

Finally it was time to take off my jacket and start the race. There were about 150 runners..a nice size for a local race on this busy weekend.

Like I remembered, the race started with running up a steep hill.

Maybe it was the cold but my legs were very stiff and I had a hard time moving for the first mile. I glanced down at my Garmin and I couldn’t believe how slow I was running.

photo from 2012 race

After the downhill from the first hill, the second mile was a long long incline. I got into a groove finally and believe it or not, I never walked during the race.

Eventually we turned around but it still didn’t ever feel like we were running downhill until the end.

I finally picked up steam during mile 3 and finished with a decent time.

27:46!

That was a second faster than last week on a flat course.

My race goals were almost the same as all my other 5Ks:

run each mile under 10 min. YES! even mile 3 under 9 min!!!!
run the whole thing. Yes! Finally.
win a AG award. YES! 1st.
have fun & stay healthy. YES!

Splits:
mile 1 – 9:08
mile 2 – 9:18
mile 3 – 8:46
.1 – 7:01

done and happy!

I actually didn’t know anyone at this race. But the food kept me occupied.

lots of homemade pumpkin treats – yum!

And I won first in my age group (60+). I am not proud to say that I was the ONLY one in my age group.

fl5k

At the conclusion of the awards, they had raffle prizes (gift certificates to local restaurants). I have never seen so many at a race. They called bib numbers for over a 1/2 hour. I think I was the only one there not to win anything. I did eat my weight in pumpkin cookies, bread and cupcakes 🙂

After the race, like last time, with only 2 weeks until the Perfect 10 miler race, I wanted to continue running. I wanted some place not too far but scenic enough so I wouldn’t mind running extra miles. Last week’s location was perfect but I wanted something different so I chose the Colonie Town Park.

This is the starting point for the Mohawk-Hudson Half Marathon tomorrow (which I ran last year.) I kinda wish I was since so many local runners are running it but I have decided to not repeat half marathons.

last year in the park

I have run on the bike path before but never through the park so I started that way.

There were a lot of trails but they were too rocky & leaf-covered to run on.

So I ran on the road.

Eventually I came to the Mohawk River.

I was right across from where I ran last weekend.

I ran back to the bike path and continued my run. But first, I stopped at my car. The sun had come out and I changed to a short sleeve shirt.

The path was pretty and not crowded but there was a fair amount of walkers, runners and bikers.

I had planned to do an out and back so that my total would be 6.9 miles.

I didn’t get to the end but took a detour to catch a view of the city of Cohoes.

Then I turned around to drag myself back to my car.

It was only in the 50s but felt warmer with the sun.

I must note that I’ve never had so many people comment to me while I was running:

One guy on a bike said: “Run Forrest, Run!”
Another old guy on foot, said: “Take it easy, young lady.”
A guy running said: “Keep your arms looser!”

Usually people just smile and wave.

This run was a lot harder than last week’s run of the same distance and it was FLATTER! Either the 5K tired me out more or it was the shoes…or who knows. But it was tough!!

I got 10 miles done for the day which made me content.

I ran a race which is always fun!