July 31, 2014 by Darlene

Busy weekend ahead

Work is giving us Friday off! Woo Hoo!

So I decided to head to Connecticut a day early.

Fonda is front & center

Fonda, one of my traveling tennis friends, recently bought a condo in Torrington, CT and invited all of us for the weekend.

view from the condo’s deck

But if I go a day early, that means I will leave a day early. My friend Linda is coming with me. This will free up some beds for Sat. eve and leave me available to do a 5K on Sunday.

Sunday, August 3 in Chesterown, NY

Yes, another race. Yay!

there is 3 mile trail around this pond

So Friday I will be driving 2 hours to CT, playing tennis, swimming, maybe running…

the pool

and then Saturday, more tennis, swimming, female bonding, etc. and driving home from CT.

love my tennis friends

Sunday, I will have to get up early to drive up to Chestertown (about 1 hr 15 min.) for the race. I may run some after and then go boating for the rest of the day. (The race is 15 minutes from the marina.)

running in Chestertown

Chestertown is hilly and I will most likely be tired from 2 days of tennis. So hopefully, I will have a good race.

Goals:

Run the whole thing (This never used to be so hard.)
Beat my last race finish time (30:49)
Get an age group award
Finish uninjured

So a busy but fun weekend ahead. Hope the weather cooperates.

Happy Running! What are your plans for the weekend?

July 29, 2014 by Darlene

Tuesdays on the Run: Speedwork

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: Speedwork: How to run faster

This a tough topic for me because I am not good with prescribed runs or formal drills.

So here is what they say to do:

Be Prepared for a Little Discomfort – Some beginners have difficulty running faster because they’re afraid of feeling uncomfortable. But one of the first steps to getting faster is to learn what it feels like to pick up the pace. When you’re pushing yourself during speed training, expect to get out of breath and feel your leg muscles burning.

Work on Your Turnover – If you can increase your stride turnover, you’ll run faster. Start by running at about your 5K pace for 30 seconds and counting every time your right foot hits the ground. Then jog for a minute to recover and run for 30 seconds again, this time trying to increase the count. Focus on taking quick, light, short steps — as if you’re stepping on hot coals.

Try Interval Workouts – Interval workouts are a fun way to work on your speed. You can do track workouts, such as 400m (one lap around the track) repeats. After a 5- to 10-minute warm-up, alternate between running one 400m at your 5K pace and jogging one slow, easy recovery lap. Start with two or three 400m repeats (with a recovery lap in between each), and try to work your way up to five or six. Or, if you’re running on the road, you can use lamp posts or telephone poles to mark intervals. After warming-up, try sprinting for two lamp posts, then recover for two, and keep repeating the pattern until you’ve covered a mile.

Do a Tempo Run Once a Week – Tempo runs help you develop your anaerobic threshold, which is critical for running faster. To do a tempo run, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about 10 seconds slower than your 10K pace. Finish with 5 to 10 minutes of cooling down. If you’re not sure what your 10K pace is, run at a pace that feels “comfortably hard.”

Try Some Hill Training – Hill repeats are an efficient way to build running strength. Find a fairly steep hill that’s about 100 meters long. Run hard to the top of the hill, and slowly jog back down. Start with 3 to 4 repeats once a week, and gradually work your way up to 6 to 7 repeats.

Lose Weight – If you’re already trying to shed some pounds, here’s more incentive: Research has shown that, on average, runners get two seconds per mile faster for every pound they lose. So, for example, a 10-pound weight loss would shave about one minute off your 5K race time.

Don’t Forget About Rest Days – Don’t assume that running hard every day will make you faster. Rest is critical to your recovery and injury prevention efforts, so don’t forget to take at least one day off completely each week. Your muscles actually build and repair themselves during your rest days. So, if you run every day without taking days off, you won’t see much improvement.

Be a Smart Racer – It’s possible to shave some seconds or maybe even minutes off your finishing time with smart racing strategies, such as making sure you don’t start out too fast.

Now here’s what I do:

I should say that I don’t do much speedwork. In fact, I rarely even do the first 2 below. I know I should and I would probably be faster if I did.

Modified Fartleks – In other words, I ran as fast I can until the next mailbox or lamp post. I repeat this several times. I do this maybe once a week during a run. I also always end my runs running very fast. I think this is because I want to be done sooner. But it does give me practice in running fast and sprinting through the finish line.

Track Intervals – I walk one lap of the track (400 m) and then run one lap fast. I repeat 12 times. So I have completed 3 miles but only 1.5 miles running. Sometimes I only run/walk a half lap because 400 m of walking is boring but in the end, it is the same distance.

now he knows how to rest

Rest Days – I rarely run two days in a row. If I do, it may be a morning followed by an afternoon. If my legs are tired, I run slower. Sometimes I even take 2 days off before a race. As you age, your legs need more time to recover.

Run a lot of races. Someone once replied when I said that “I don’t do speedwork” that “your races are your speedwork.” This is probably true. I am not motivated to run fast and not walk during my training runs. I just do the miles to get it done. However, in a race, my competitive nature takes over, I want to be fast.

Happy Running! What do you do to get faster?

July 28, 2014 by Darlene

Monday running update

20140625-122436-44676505 Last Week:

Monday – DAY OFF –4 5.5 miles, several walks

post-run walking in Schroon Lake

Tuesday -walk at work, rest, tennis

AM walk

Wednesday – 3 mile run before work, ~~walk at work~~ (too busy), ~~yoga~~ (thunderstorm)

so so humid

Thursday – 4 3 mile run before work, walk at work

refreshing – humidity gone

Friday – walksat work, rest, mah jongg

walked to lunch and after though I know we didn’t want off those calories

Saturday- 5K race + 2 more miles, boating

5k trail race

Sunday -rest

This Week:

Monday – work at the bar exam, 4 mile run after
Tuesday -work at the bar exam, rest
Wednesday – 3 mile run before work, walk at work, yoga
Thursday – walk at work, staff picnic, 5 mile run
Friday- tennis. hiking (in CT)
Saturday – tennis, swimming, dinner out (in CT)
Sunday – 5K race + 3 more miles, boating

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

July 27, 2014 by Darlene

Turning Point 5k race report

tp5k

Another new race for me. Besides being new for me, it was moved to a new location. (So no reviews to read up on.)

It took place in Hudson Crossing Park, centered around Champlain Canal Lock 5 Island, just north of Schuylerville, on New York State’s Historic Scenic Byway, Route 4.

I passed by the park after the Bacon Hill 5K (which influenced to me to choose this race.)

photo from the triathlon there in June

I was a little nervous about the trail portion. I had never run a trail race and my last trail run resulted in a fall.

There also weren’t many runners running this race…Would I be last?

The good news was the perfect weather…sunny and not too warm and no rain (just a little humid.)

The race was about an hour from my house. I got there plenty early. I picked up my race packet (another cotton tee shirt to give away) and used the rest room (a real one!)

I walked around a bit..what a pretty location.

part of the one of the trails

The race was called the “turning point” because the battle of Saratoga (nearby) was won by the Americans and was the turning point of the American Revolution. (In case you were wondering.)

me & Elisa before the race

Soon I ran into a running friend, Elisa and then a few others that I knew.

the beginning and end of the race

Soon it was time to begin. They explained the course which sounded very complicated–Down the road and sharp right onto the trails…to the end, turn around and run the same trail back…run another trail and go over a bridge and turn around and then return on that trail but turn off half way to head to the finish.

It turned out that there were volunteers on the course directing runners and it was very easy to follow.

starting

on the grass

part of the trail – runners going both ways

running past the water stop

the bridge

another part of the trail

The course was not easy for me.

I am very clumsy so my plan was to take it easy and make sure I didn’t trip and fall.

That wasn’t a problem because it is hard to run fast on dirt and rocky turf (at least for me). It was mostly flat with a few hills. The tricky part were the downhills. I slowed right down on those.

So I didn’t fall but my competitive self was disturbed by my time. I was tired quickly. I walked through the first water stop, then walked several times during the next 2 miles. (only one being up a hill.)

Was it the humidity or the trail or what? How did I do a half marathon 2 weeks ago if I can’t run a 5k without stopping.

Anyway, my friends were waiting at the finish line and I managed to look good sprinting across it at 30:47.

I can’t remember the last time I finished a 5K over 30 minutes!!! (I think it was after I had surgery on my ankle and hadn’t run for 5 months.) I have run faster with a broken foot and a stress fracture.

we all won medals.–2 firsts, a second and I won third

Even so, I won in my age group…the perks of a small race and being old.

The refreshments were bananas and granola bars.

Splits:

mile 1 – 9:40
mile 2 – 9:59
mile 3 – 10:09
.14- 8:15

Race Goals:

Run the whole thing. NO. Walked 3-4 times.
Not fall and get hurt. YES.
Not finish last. YES.
Finish under 30 minutes. NO but close.

Still I had fun. Racing is always fun for me.

But with the cotton tee shirt, the food and the distance to drive, this is the first of my NEW races that I may not repeat. The course was very pretty. I would like to come back and run on it for fun.

Happy Running! Do you like trail races?

July 24, 2014 by Darlene

More races?

Races are what motivates me.

It’s no secret that my training runs suck….I walk and walk and walk some more… so my pace is SLOOOOOOOW!

But in a race, for some strange reason, I run faster and if it’s 5 miles or less, I don’t usually have to stop and walk.

So I run a lot of races. They boost my confidence.

Mayor’s Race & Wellness Festival 10 miler (Palm Springs, CA)
HMRRC Winter Series #3 – 15K
Polar Cap 4 mi
HMRRC Winter Series #4 – 7K
Lighthouse 5k (St. Augustine, FL)
Runnin of the Green 4 mi
LoveRun Half Marathon (Philadelphia, PA)
Delmar Dash 5m
Bacon Hill Bonanza 5k
Rabbit Ramble 4m
Cherry Blossom 5k
Spring Run Off 10K
Mom’s Day 5K
Freihofer’s Run for Women
Betar Byway 5K
Strawberry Fest 5K
Adirondack Distance 10m
Saratoga Half Marathon

Yes, 18 races so far… (10 in March-May)!

Here’s how the rest of the summer is shaping up:

7-26-14 – Turning Point 5K – a new one and a trail race
8-03-14 – Care for Kids 5K – a new one near where I stayed last weekend
8-09-14 – Camp Chingachgook 10k – a hilly 10k along Lake George which I ran in 2012 as my 1st 10K
8-16-14 – Jailhouse Rock 5k – a small local 5K that I have run in 2009, 2010, 2012
9-06-14 – MBPK 5k – another local 5k that I have run in 2012 and 2013
9-14-14 – Biggest Loser 10k – a new 10k at the Great Escape park near Lake George

I never PR in the summer. I am usually injured or recovering from an injury. This summer, I am healthy!! So you never know…

I haven’t run with any speed in the last 6 weeks due to training for the 10 miler and half marathon.

But this Saturday, I have a RACE! A 5k!

tp5k

A new race at a new location (It used to held in Saratoga State park.) Now it takes place in Hudson Crossing Park, centered around Champlain Canal Lock 5 Island, just north of Schuylerville, on New York State’s Historic Scenic Byway, Route 4.

I passed by this park after the Bacon Hill 5K in April (which influenced to me to choose this race.)

this was the Hudson R in the spring near the park

I am a little nervous about the trail portion. I have never run a trail race and my last trail run resulted in a fall.

photo from the triathlon there in June

So I am moving outside my comfort zone.

Race Goals:

Run the whole thing.
Not fall and get hurt.
Not finish last.
Finish under 30 minutes or close to 30 minutes.
Have fun!

Happy Running! Have you ever run a trail race?

July 21, 2014 by Darlene

Monday running update

20140625-122436-44676505 Last Week:

Monday – walk at work, rest, dinner out with a former co-worker

AM work

Hot PM walk to the PO

Tuesday -2 walks at work, rest, ~~tennis~~ (cancelled -rain), mall walk with BFF

AM walk

PM walk

Wednesday – 3.5 mile run ~~before~~ after work , walk at work, ~~yoga~~

AM walk

PM walk

in the park

Thursday – 3 2.5 mile run ~~before~~ during lunch, walk at work, hair appt

AM walk

intervals – alternating 400m jog, 400m sprint on the track – 10 laps

Friday -walk at work, rest, mah jongg

PM walk

Saturday- 4.5 mile run, concert

best concert evaah

Sunday- rest, tennis party on Schroon River, 2 walks after everyone left

This Week:

Monday – DAY OFF –4 miles
Tuesday -walk at work, rest, tennis
Wednesday – 3 mile run before work , walk at work, yoga
Thursday – walk at work, 4 mile run
Friday -walk at work, rest, mah jongg
Saturday- 5K race
Sunday -rest, boating

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

July 19, 2014 by Darlene

Let it go….

It’s funny how some distance
Makes everything seem small
And the fears that once controlled me
Can’t get to me at all!

Everyone loves this song, right?

I know you can all relate to my situation —

You have a hard/bad race and you play it over and over again in your head. You wonder what you could have done differently. Should you have trained harder or should you have tapered more? Did you eat enough or did you eat the wrong things? Did you hydrate enough or too much? Was it the weather? Are you too old for this distance? Should you stick to 5ks? Etc. Etc. Etc.

And then after a few days, you LET IT GO.

it’s over…I survived and I will do another, right?

Then you start to look for another half marathon.

Yes, I will surely run another. I am just not sure when.

In a perfect world, with no friend/family obligations and lots of money, I would run every scenic flat half in the US (and maybe around the world).

But realistically, here are a few that I may run in the next few years:

in Fla in mid January

in Fla in early Feb.

in mid March

in NH in early May – on my birthday in 2015

in RI in mid September

in Boston in late September

in NH in early October

in NJ in early October

in RI in mid October

Oh so many races and so little time…

But I am open to suggestions, if anyone wants to offer me a place to stay or wants to share a hotel room…. I may take you up on it.

Happy Running! What is you favorite half marathon ?

July 15, 2014 by Darlene

Tuesdays on the Run: My first race

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 First Race

My first race was a 5K (Tim Moshier Memorial 5k ) on April 27, 2008.

I had joined No Boundaries (a weekly running group for beginning runners) and started running on April 1. We were training for our first 5k which was to be on July 13 (The Boilermaker 5K.)

My longest run had been only 1.5 miles at the time but I decided to do this 5K race anyway. It was nearby and I could walk if I couldn’t run the whole thing.

Well, I did run the whole thing. My time was 37:36 and I was thrilled.

After that race, I became hooked on racing and immediately signed up for more 5ks.

this photo is from my 3rd race a month later and 4 min. faster

Times have changed and I have gotten faster. Now I have a Garmin. I take photos. I wear running skirts, a race belt and compression socks. My friend MaryPat still races with me from time to time and my friend Pat does not ( but moved to Florida.)

6 years later and more than 9 minutes faster

Happy Running! How did your first race go?

July 14, 2014 by Darlene

Monday running update

20140625-122436-44676505 Last Week:

Monday – DAY OFF – 4.5 miles, movie

really liked this

Tuesday -walk at work, rest, tennis

AM walk

Wednesday – 3 mile run before work , walk at work, yoga

AM walk

Thursday – 3 mile run before work, walk at work, dinner out & movie for a friend’s bday

dinner at a thai restaurant

a little too dark for me

Friday –3 2.5 mile run ~~before work~~ during lunch, walk at work, rest, mah jongg

AM walk – solo

Saturday- packet pick up, boating, rest, rest, rest

Sunday –Saratoga Half Marathon!!!

a tough one..but still won 2nd in my age group

This Week:

Monday – walk at work, rest, dinner out with former co-worker
Tuesday -walk at work, rest, tennis
Wednesday – 3 mile run before work , walk at work, yoga, mall walk with bff
Thursday – 3 mile run before work, walk at work, hair appt
Friday -walk at work, rest, mah jongg
Saturday- 4 mile run, JIMMY BUFFET concert!!
Sunday -rest, tennis party on Schroon River

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

July 13, 2014 by Darlene

Saratoga Springs Half Marathon report

shmlogo

This was my first impromptu half marathon. (well, may be 2nd.)

I wasn’t planning on running one in the summer. It is too hot.

Then 3 weeks ago, I registered. Crazy!

I knew nothing about this inaugural race except for what the website said:

The Half Marathon course starts in with a lap around the Peerless Pool Parking Lot, turns right on East West Road, and then right onto Geyser Loop Road. The course then turns left to run a lap around the SPAC Parking Lot and returning to Geyser Loop Road. The course then turns left on East West Road, left on North South Road, and continues onto Roosevelt Drive. The course then turns onto the path on Avenue of the Pines, turning right on the path to head south beside Route 9. At Crescent Avenue the course moves out to the breakdown lane of Route 9 and continues south to East West Road. The course turns right on East West Road returning to the front entrance of the Peerless Pool Parking Lot. The course then continues for a 2nd full lap. After the 2nd lap the course turns right into the Peerless Pool Parking Lot finishing with a lap around the parking lot.

And I wasn’t happy about running a repeat lap. It also seemed that you were running around parking lots too much. Not very appealing!

Anyway, I got my 10, 11 and 12 miles training runs in and but not the taper. I just hoped that I would finish and it wouldn’t be too painful.

I also was a little nervous because my foot was bothering me this past week and prayed that this race wouldn’t make it feel worse.

As a result, I knew I would be taking it easy.

bright orange shirt tech shirt

Yesterday after picking up my race packet, I decided to continue north to spend the day on our boat and hang out on the lake in hopes of taking my mind off the race.

I had a good time and relaxed but I did think about the race… a lot.

Everyone hung out having dinner by the water, watching the full moon and FIREWORKS!! I, on the other hand, drove home. Racing does cut into one’s social life.

This was the first race that I have ever run that I considered not going.

I had been feeling under the weather for the past few days. (It’s virus like a cold sore that I get on my arm periodically & when I get it, you’ll have a fever & feel like you have the flu. So that’s what I had, Great timing, huh?)

So I felt lousy when I got up but I felt guilty about paying and not going so I went.

The race was to start at 7:30 am so I left around 6:00 am. I got there early enough and since it started in the park, there were real restrooms. (Always a plus.)

Rain was in the forecast for later in the day today. That meant that there would be a lot of humidity – Not my favorite weather for running.

But I hate rain worse so I was not complaining (yet.)

I bumped into Jen, a fellow local blogger, Christine, a professor when I work and another runner, Valerie, that I know who was running the 5K. It’s always good to see a familiar face.

There were about 500 racers so not a big one. The race started on the grass and then proceeded to wind around the park.

sshm1a

It was advertised as “fast and flat.” It was not. There were several hills and they repeated. At first I ran up the hill but that didn’t last.

Unfortunately, I didn’t feel well the whole race. By the first 1/2 mile, I was walking and that continued the whole race.

sshm4b

I drank water at all 6 water stops. Unfortunately, the water had a weird after taste which made me VERY nauseous. I also ate a GU at miles 4, 8 and 12…that made me feel worse.

for some reason, this photographer took about 20 photos of me. too bad it wasn’t a good race!

The course was pretty nice…the park is pretty and shaded for most of it. It wasn’t even as bad I thought having to repeat the loop.

photo from Jen’s instgram

The biggest problem was the humidity and even though the race started at 7:30 am, it was already over 70 degrees.

Yes, I though of quitting many many times but I just took it one step at a time. But when you are not running with the faster runners, you see a lot of them walking which was not motivating me to run.

this is deceiving…I actually look better than the other (younger) runners.

As if things couldn’t get any worse, I developed a blister around mile 5…ouch!

I finished the first half of race at 1:06:00 which wasn’t too bad considering how I felt.

If I could finish strong, I could PR.

Well, that didn’t happen.

this was a fake smile!

The whole second half of the race, I was running near a tall athletic looking guy who was doing the Galloway run/walk thing. And in the end, I did beat him. Also I was running near a very enthusiastic young lady who tried to motivate me to run saying we could finish together. We did not. She just beat me.

heading to the finish line and chicking 2 guys!

So I dragged myself across the finish line at 2:26:00.

Christine & Valerie were there cheering me on.

relieved to be done!

It’s not my worst half marathon finish time but it is slower than my last 2 halfs and I am not injured!!

After I was done, I hung around for awhile because I started to feel dizzy…like I could pass out.

I was beginning to think that I was going to get sick. But I didn’t and eventually I felt well enough to drive home.

Believe it or not, I won 2nd in my age group. ( I am not proud to admit that there were only 2 of us!)

So running a half marathon in the summer may not have been the smartest idea for me.

I think next year, I’ll do the 5k. They got the same medal and beer glass!!!

Race Splits:

mile 1- 9:50
mile 2 – 9 :39
mile 3 – 10:25
mile 4 – 11:04
mile 5 – 10:57
mile 6 – 11:03
mile 7 – 11:43
mile 8 – 11:06
mile 9 – 12:22
mile 10 -11:57
mile 11 -12:00
mile 12 -12:04
mile 13 -11:25
.10 – 7:22