May 1, 2014 by Darlene

April rundown

APRIL GOALS:

RUN at least 3-4 times each week. Yes!

on the track

after work in town

in the park

on the trail

Continue planks (Do it at least once per week.) Yes! Several times a week.

this is not ME!

Walk at least once a day at work. Yes! Almost every work day with my co-worker.

with my co-worker Sherri

Use those 5 lb weights on my desk. Yes! Most days. 20 reps of several arm toning exercises.

Spend some time with my mentee, Amanda’s 2 sons. Yes!

at a museum

at a park

at the mall – nice artwork for a 1st grader!

Find a new knitting project. No! Not yet.
Focus on speed rather than distance. (Next long race isn’t until Jun 22.) No, not really in training but yes, in shorter races.
Run a 5k race under 30 minutes! YES! Bacon Hill Bonanza and ALS Cherry Blossom 5k.

28:56 & first in my AG

27:51 & second in my AG

Run a 5 mile race under 50 minutes! Yes! Delmar Dash.

Run a 4 mile race under 40 minutes! Yes! Rabbit Ramble.

38:06 & 2nd in my AG

Run at least 70 miles this month. Yes! 73 (but my lowest in months!)

apr14

Dedicate all my runs to John Anthony my running buddy. Yes!

10250127_774629115883201_4825100355175091535_n

smiling & wearing my half marathon shirt

I have been pretty lucky this month. Look at what I’ve won:

Door prize at the Delmar Dash ($75 worth of running-related items)
Raffle prize at the Rabbit Ramble (Road ID)
Blog giveaway – insoles
Blog giveaway – bag
work – 4 movie tix

my birthday month!

RUN at least 3-4 times each week.
Continue planks.
Start back at Yoga.
Walk at least once a day at work.
Continue to use those 5 lb weights on my desk.
Run my 5k races under 30 minutes!
PR in a 10K race (under 1:06)
Run during my tennis vacation in Florida.
Run at least 75 miles this month.
Dedicate all my runs to John Anthony my running buddy.

Happy Running! How was your April? Anything special planned for May?

April 28, 2014 by Darlene

Monday Running Update

Last Week:

Monday – 1 mile walk at work, 4.6 mile run

in Washington Park

Tuesday – 1 mile walk at work, rest, tennis

outdoors before the rain

Wednesday – 3.4 mile run

Thursday – 1 mile & 2 mile walks at work, rest

new route around the school- solo walk – windy but sunny

lunch break solo walk to the park

Friday – 1 mile walk at work, barbecue, 4 mile run

perfect running weather

Saturday – rest, errands, bib pick up, mall visit with mentee & sons

1st grader’s art on display!

Sunday – 5K race + 4 miles more

2nd in my AG!

recovery miles at the Nisky bike path

I also won a giveaway last week:

from Marcia’s Healthy Slice

This Week:

Monday – rest, tennis
Tuesday – 4 miles
Wednesday – rest, dinner out with the tennis ladies
Thursday – 4 miles, mall walk with bff
Friday – rest, pasta dinner
Saturday – 10k race + 2 more?
Sunday – rest

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

April 27, 2014 by Darlene

ALS Cherry Blossom 5K Race Report

als race

Boy, there were a lot of races to choose from this weekend (about 15 including Sean’s Run, Kiwanis Classic, Lake George) but I have been trying to run new races. (If Mary were not in CA, she would have talked me into Sean’s.)

So this is another new race for me. And an important cause. I worked with someone for years who died of ALS.

Not sure if there would be cherry blossoms. We have had a cold spring. The races advertised Sport Tek shirts for for runners, a raffle, and medals for top male and female finishers in the following age groups: 14 & under, 15-19, 20-29, 30-39, 40-49, 50-59, 60 and up. 60 and up!! Boy do I feel old!

Afterwards, there would also be a craft fair and a barbecue.

I wasn’t sure if the course was hilly or flat but guessed it would be a combination.

als5kcourse

So of course, I was hoping to break 30 minutes and maybe win an AG award. But my week day runs have been so slow, I never know what race day will bring. Of course, I stalked previous years’ results and if there were only one or two winners at 60-99, I wouldn’t stand a chance.

Yesterday, I was in the area so I stopped by to pick up my race packet.

nice women’s tech shirt. 59 – my b-day is 5-9. Lucky?

Again, the weather was cooler than I would have liked. But it wasn’t raining (like it did all day yesterday) when I left so I am not complaining. I wanted to wear a short sleeved top, skirt & compression socks but had to add another layer to stay warm.

The 1.5 mile walk started at 9 am and the 5K race started at 10:15. In a email, it warned runners that this would be a record crowd and that parking would be a problem so I tried to get there early.

I drove the same way as I did to pick up my bib and planned on parking at the tennis courts in the park. But although I was early for the race, the parking lot was blocked off. So I drove around the park and back out the other way trying to figure out where to go. (Good thing I left early.)

I wound up parking closer and on a street which was not part of the race route.

As soon as I got there, it started to drizzle and get colder. I put on a jacket and pants under my skirt and walked over to the race area.

there were a lot of cherry blossom trees but most were not in bloom yet.

As the start of the race got closer, I ditched my jacket, gloves & pants.

I headed to the start and bumped into someone that I met last November at a 5k. We are in the same age group and we started talking about local races.

Then all of a sudden, everyone started moving. Oops! We weren’t near the front of over 500 racers & I forgot to start my Garmin.

I quickly started it and it took forever to find a signal, I actually had to stop to turn it off and on. (Great for my race time, right? Oh, I forgot, this was a FUN race.)

It was pretty cool out. My hands were cold but the rest of me was fine once I got moving. The course had tons of twists and turns. It made it interesting as you weaved through the neighborhood and then back around.

There were NO mile markers or timers. Even so, I never looked at my watch. The course was pretty flat except for mile 3 being mostly uphill. I didn’t walk nor did I stop for water. I just tried to run a constant pace.

As I approached the finish line, I was shocked to see that I was UNDER 28 minutes!! I wish I had more energy to run faster at the end (or didn’t blow the beginning of the race.)

This could have been a PR!! (Oh right, it doesn’t matter!)

I did finish under 28 minutes – 27:51 (missed a PR by 22 seconds.) But I was very happy. There was the fastest that I’ve run a 5K since May 2011. So it’s a post surgically repaired ankle PR 🙂

I celebrated with some post-race refreshments:

And then walked around the craft fair. I didn’t have any money which was good.

Then I looked at the results. 2nd in my Age Group! What a surprise!

als5k

While I was waiting for the award ceremony, I recognized one of my former French students, Tricia. She ran it with her son and is going to be running her first half marathon in the fall.

Tricia is in pink, I look cold & miserable

Race Splits: (2.93 miles – 27:05)

mile 1- 9:13
mile 2 – 9:21
mile 3 – 9:09

happier with a medal

My Race Goals:

run the whole thing without stopping –YES!
finish under 30 minutes –YES!
keep each mile’s pace under 10 minutes – YES!
have fun! (do not have to win a AG award or have a PR) YES! and won an award!
stay healthy! YES!

another medal and a post ankle surgery PR = a good day

As I mentioned earlier in this post, I taught with someone who died from ALS, a terrible disease. At this race, there were 160 people running/walking to support a local news photographer, Gene, who was recently diagnosed with ALS. (I used to play on the same tennis team as his daughter.)

Afterwards, I had planned on stopping at the Nisky bike path for as many more miles as my legs could handle.

It started to rain but as I arrived in the parking lot it stopped. It was colder than during the race so I put on my jacket and some capris.

overcast day

So I ran 2 miles out and 2 back. The first mile was great, the 2nd ok but the last 2 were crappy slow.

at least the ice has melted…my first time here since early winter

How did I finish the afternoon? A trip to Target. Nothing exciting..just groceries and then a nice home cooked dinner.

Happy Running! How was your weekend? Did you run or race?

April 24, 2014 by Darlene

TTT

1. Why are my training runs at a 12 minute pace and my races between 9 and 10??

I always feel so lethargic when I run by myself. I walk frequently. I don’t push myself. If I didn’t sign up for races, I would never get faster.

see what I mean?

2. Why do I feel pressure to PR at all my races?

I am competitive and want to get faster and even win an AG award. I would have more fun if I get went out there to run and not think about my finish time.

disappointed in my time

having fun – didn’t care about my time

3. What are my goals for this weekend’s 5K race (another new one)?

als 2014

run the whole thing without stopping
finish under 30 minutes
keep each mile’s pace under 10 minutes
have fun! (do not have to win a AG award or have a PR)
stay healthy!

Happy Running! Are you running or racing this weekend? How do you motivate yourself to train well?

April 22, 2014 by Darlene

Run the Perfect 10 Miler With Me on October 26th!

A few weeks ago, I heard about a women’s-only ten mile race at Mercer County Park, New Jersey in October, called the Perfect 10. It’s put on by CGI Racing, which also organizes the Rutgers Unite Half and the LoveRun, among other events.

Except for the rain, the Love Run was a fun event and so well organized that I wanted to run another CGI race.

I have a college friend that lives in NJ about an hour from the race so I registered and plan to stay with my friend for the weekend.

Until the end of May, it’s $50, which is pretty good compared to half marathons and other area races around that time of year. Also, there will be a chocolate fountain at the finish – how can you say no to that?!

The Perfect 10 race is an event that is not only a running competition but a celebration of our own positive image as women, both inside and out. The organization encourages you to share your inspiring stories of why you are a perfect 10, and those featured monthly will have a chance to receive the Perfect 10 Honor on race weekend.

In a Runner’s World article by Kristin Armstrong, she wrote, “you are most beautiful when you are doing what you love.” That is a message I hope runners everywhere will understand, especially those who are self-conscious when taking their first strides outside the door.

So, if you’re in the NJ/NY/PA/DE area and get excited about the prospect of a mid-fall ten mile race, chocolate, or men in tuxedos, please visit the Perfect 10 website to check it out further! Also, follow their Twitter and Facebook pages for the latest information and inspiration!

Check out this video, too!

Happy Running! Anyone running this race or have run it before?

April 21, 2014 by Darlene

Monday Running Update

Last Week:

Monday – 3 miles, Passover seder

on the track during lunch – gusty & steamy

LOTS OF GOOD FOOD!!

Tuesday – rest, 1 mile walk at work, tennis

back inside – RAIN

Wednesday – 1 mile walk at work, 4 5 miles

40 degrees colder than Monday

sunny but cold…snow was almost gone

Thursday – 2 – 1 mile walks at work, 4 3.5 mile run

indoors, looking outside into the courtyard

outdoors followed by a treat

outdoors – cool but sunny

Friday – 2 -1 mile walks at work, rest, mah jongg

on the track

Saturday – 4m race + 3 miles

unofficial PR & 2nd in my AG

slow recovery run on the rail rrail

Sunday – rest, Easter dinner, some spring mulching

This Week:

Monday – 4 miles
Tuesday – rest, tennis
Wednesday – 4 miles
Thursday – rest
Friday – 3 miles, mah jongg
Saturday – rest
Sunday – 5K race + 4 more

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

April 20, 2014 by Darlene

Good Luck Boston Runners!

I will be following 3 runners:

bmtracking

I work with Colleen.

me & Colleen at the Race for the Cure 2009

Michele is one of my former French students.

with her sister Laura at the 2011 Boston Marathon

Sheila is a member of the SRMs (a local running group.)

she is front right

Happy Running! Are you or do you know anyone running in Boston?

April 19, 2014 by Darlene

Rabbit Ramble 4 Mile Race Report

April 19, 2014 10 am Guilderland, NY

Another weekend, another race. I did 13.1 miles, then 5 miles, then 3.1 miles. This weekend, it was a 4 mile race. And a new one. So no idea if it would be a fun one or a hard one.

It was advertised as an out and back course on country roads and because this was the 20th year they would be giving out Special 20th anniversary t-shirts, along with live music, door prizes, special 20th year medals and awards to all overall and age group winners. In addition to all this, if you registered early, you would receive a pair of Rabbit Ramble running gloves. Sounded like a fun race to me.

(After I registered, I found out about a closer and flatter new race. Oh well, next year.)

at the Corning Preserve

After a warm weekend, the weather cooled off this past week. It was almost 80 degrees on Monday and it snowed Tuesday night and went down to 30 degrees. Today it was back to normal – that is, in between weather – 40s to start and then a little warmer (but with lots of WIND.)

I decided to wear similar clothes to my last race — long sleeve shirt, skirt, compression socks & bring a jacket.

The race started at 10 am so I could sleep in and it was only about 30 minute drive.

This race was so close to a DNS. I spent the morning in the bathroom. I had eaten the same foods yesterday as I did Thursday but at mah jongg I ate several gluten-free pastries. Maybe that was it. Who knows??

But I had severe cramps and I wasn’t sure I could stay after from the bathroom long enough to run. But I left and figured that I could just get my shirt & gloves and come home.

It was chilly and very WINDY. I immediately regretted not wearing an extra layer.

I was starting to feel better and decided to run the race. (If I felt bad I could walk.) At the last minute, I wore my race shirt over my long sleeve tech shirt and in the wind, I was still cold.

The race was a little informal with no starting line and no chips. There was also a 2 mile walk that started at the same time but just turned back after one mile.

Since I felt crummy, I just wanted to finish. The route was out and back along a country road. It was not flat!! Rolling hills which somehow always felt to be uphill.

But it was pretty out there:

Running into the wind was very tough. I vowed to muscle through it and not walk!! I was tempted many many times. There weren’t any mile markers or any water (a table with cups but no water.) I just ran and every now and then glanced at my Garmin to make sure I was still running under a 10 minute mile.

Amazingly I was keeping a steady pace. It was better without the wind gusts but they kept coming.

Of course, since I was feeling better, I looked around for older women. I spotted two. One was way ahead and one was within my view but I couldn’t catch her.

Finally the finish line was in sight. I started to feel very nauseous but I didn’t care. And believe it or not, my nose was running too. Blood, ew!! I had a bloody nose but gross or not, I just wiped it with my hands.

I wanted to pass the gray-haired lady. I got closer and closer and at the last second I did!! And the clock said 37:XX. (I’ve never run a 4 mile race under 38 minutes!)

However, without a chip, you just handed in the tag from your bib.

rr4

My official finish time was recorded as 38:06. Not a PR!! (4 seconds too slow.) But my Garmin read: 37:53.

So I’ll call it an unofficial PR. But considering how I felt before and after race, I am happy!

I stuck around chatting with old friends and new. They had raffle prizes. I wound up winning a Road ID. This was great since I recently lost mine.

It took quite awhile for the results to be posted and all they had for refreshments were cookies and water.

Eventually they did post them and it seemed that there were quite a few (more than 3) women in my age group who finished ahead of me. I was going to leave but someone said that the walkers’ results were mixed in the the runners.

Glad I did stay. I won 2nd in my Age Group! WooHoo!

silver medal

Definitely turned out much better than I expected.

Splits:

mile 1- 9:23
mile 2 – 9:43
mile 3- 9:30
mile 4 – 9:15

(YAY! negative splits!)

My goals for this race were:

run the whole thing without stopping – YES!
finish under 40 minutes – YES!
keep each mile’s pace under 10 minutes – YES!
win an AG award – YES!
have fun! – YES!
stay healthy! – YES!

After the race, I had planned to run 4 more miles but I was beat! I stopped off at the rail trail but all I could muster was 3 slow slow miles.

Happy Running! Are you running or racing this weekend?

April 17, 2014 by Darlene

Choosing Your Next Race

Yes, I like to run races. So I run a lot of them.

But how do you decide which race to run?

Here are some things to consider:

What is the race distance and where does it fit into your training?

Obviously a marathon and half marathon are goal races. I can only speak about half marathons. I always make sure that I have 12 weeks to train whether do I sign up for a spring, summer, winter or fall race.

So if you choose a spring one, you have to train in the winter (which was awful this year.) And if you choose a fall one, you have to train through the heat of summer. You just choose your poison. The reward is worth it.

Sarasota HM – March 2013

Mohawk-Hudson HM – October 2013

Sometimes a 5K can just be a training run and you may want to run additional miles before or after. Or the 5k can be a race where you want work on your speed and try to PR. A short race can also be a way to get back into racing after an injury. A 10k or a 15k can be just a different distance to try. Each distance accomplishes a different goal.

I am fortunate that where I live, between April and October, there are many races to choose from each weekend. Most are 5ks. So when I only ran 5ks, it was easy. Then I started training for half marathons and sometimes I just had to skip a 5K if I wanted to run long. That’s when the 10K and 15k worked out well. But there aren’t as many of those. I

So if you like to race a lot, you just have to be flexible with your running schedule.

a fun 10k to get miles in while training for a half

running a 5k (for speed work) and then adding more miles on after

Do you want a big race or a small race?

Big races offer a lot of excitement and they are a lot of fun. They are also more expensive. More expensive sometimes means more perks – medals, swag, food, photos, etc.

Small races are less hectic, it is easier to find parking and there is just less hassle. You also have a better chance of winning an age group award in a small race.

I like both. In big races, you are always running with a crowd and it is very motivating. You can feel the excitement in the air. Sometimes it is lonely in a small race. You may often be running by yourself. But then again, they are more personal and I have been lucky in winning awards & raffle prizes in some small races.

racing among 5000 women

winning a medal in a small race

Are you willing to travel and how far?

I know someone who is willing to travel for hours to a race. That’s not me. Gas is expensive and if the race is far away, you have to get up at an ungodly hour. What helps is if you can carpool or go with a friend. Even better is knowing someone who lives close to the race and staying over the night before.

Then there are destination races. Those are races that are too far away to go for the day. You may make them in a vacation or just a weekend away.

As I said, I don’t like to drive more than an hour for a race. (I’ve only done it only once.) I do like destination races. I have been lucky and been able to stay with a friend (in Florida, California, Pennsylvania, etc.) which saves money. I also save up my frequent flier miles (that I get my using my credit card) for these trips. So my vacation to visit an old friend just happens to include a race. Perfect!

this was farthest drive – 2 1/2 hours to VT

visiting an old friend in CA.

What is the course elevation?

Check it out ahead of time. No one likes to be surprised by a hilly race. I don’t like hills but sometimes you can’t avoid them. Other factors about the race may be more important.

For a half marathon, I love a flat course since even then this distance whips my butt.

Florida races are usually flat (except if they go over bridges)

hilly 4 miler in Lake George

What is the course like?

Is it on trails? Is it on roads open to traffic? It is through a park? Is it in a residential neighborhood? Do you run along the ocean or a lake or a river? In other words, will the scenery be a distraction from the struggle of running.

I love to run a race along the water and through a park. The course is important to me. That’s not to say that I haven’t run on some boring courses.

these free races run around the state office campus – so boring

scenic fall 5k in the Adirondacks

Do you get good swag?

Who needs another cotton tee shirt? At least now, most races are giving gender-specific tech shirts. Some races give bags or mugs. And some short races even give medals. We love bling, right?

free windbreakers!

a medal for a 5K!

Has it gotten good reviews?

The race’s advertising always makes the race look great. Try Googling the race name + “race recap” to pull up bloggers’ reviews. They are much more helpful. No one likes to pay for a race that doesn’t have enough parking or bathrooms or water on the course.

Most of my race experiences have been good just a few snafus here and there and I have honestly blogged about them. (I have had 2 bad experiences at 2 USRA races.)

USRA Lake George Half – poorly organized

CGI Love Run – well organized

So speaking of choosing a race, my next one is this Saturday – Rabbit Ramble 4 miler.

I chose it because it was nearby and supposedly not too hilly. 4 miles is a good distance since I am not training for a half right now but it is short enough to add on more miles if I feel like it. As far as swag — Special 20th anniversary t-shirts, door prizes, special 20th year medals and awards to all overall and age group winners and if you registered early, a pair of Rabbit Ramble running gloves. Some runners that I know have run it and said that it was a fun race.

My goals for this race are: