Half Marathon Training

I am usually so anal about training that I would normally be posting about my progress week to week.

This has been my typical training plan for my previous half marathons:

However, the last 2 half marathons that I ran came after injuries so just finishing was the goal.

Well, this is where I am on the plan for Half Marathon #8:

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 So I am currently on week 4  but you can see that my long runs did not start at 3 this time.

Since my last half marathon in October, I have continued long runs of 6-8 miles.  This was basically due to the fact that I wanted to be prepared for a 10 mile race on Jan 11.

I guess the rest of the plan may look something like this:

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Hopefully having more long runs will make a difference in my final results at the race on 3/30/14.

I want to PR but I want to remain healthy. The 2nd being more important.

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PR???

Happy Running!  Do you follow a strict plan when you train for a big race?

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Monday Running Update

 

20140222-161624Last Week:

  • Monday – Day off from work, 4 miles, tennis
in the neighborhood

in the neighborhood

  • Tuesday – rest, tennis
  • Wednesday –  3 miles, yoga
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after work – coldest run ever

  • Thursday – 4 miles on the TM at work rest
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watch an episode of “Revenge”on my ipad

  • Friday – 4 3 miles, mah jongg
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after work – felt a lot better than Wed.

  • Saturday – rest, anniversary dinner out
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in Lake George before dinner

  • Sunday –  15K race

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Screen shot 2013-12-20 at 8.24.21 AMweek 3-23 miles

This Week:

  • Monday – rest
  • Tuesday – 3 miles on the TM, tennis
  • Wednesday –  dinner out
  • Thursday – 4 miles
  • Friday – rest, mah jongg
  • Saturday – Polar Cap 4 mile race
  • Sunday – HMRRC Winter Series #5 4 mile race

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

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HMRRC Winter Series #4 15K Race Report

winter series #1 in 2011

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 3M, 15K and 30K.

The 15K distance fit right in with my long run schedule since I ran 8 miles last weekend and 10 miles the weekend before.

So I signed up and hoped the conditions would be good enough for running.

It had been freezing all week – I mean sub-zero conditions with the wind chill. I ran on Wednesday (6 degrees) after work and was freezing.  Today it was supposed to be in the teens with some sun and a little wind.

When I got up, it was 6 degrees (-3 with the windchill). I wore similar layers as I did all week.  I just added compression socks under the tights and for my hands which are what gets the most cold, I brought along those hand warmers that you put in your gloves.

I left early to get parking since these races are crowded and there are other events going on at UAlbany. I was surprised that the parking lot was not full!  I think many of the racers bailed due to the cold temps and the snowy conditions. (There was a light coating of snow from yesterday.)

Inside, I found my 2 new running friends.  I was surprised since I thought that they would not be coming.

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Heidi, Adrienne & me – toasty warm indoors before the race

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

The race is very informal – no bibs, no starting mat, no timing chips, etc.  We just started toward the back.  I ran with Heidi & Adrienne for a short time but they are younger and faster and I told them to go ahead. Then I bumped into Gail, another SRM and we ran for awhile.

I should mention that my stomach was not happy with me today. It may have what I ate yesterday.  I felt nauseous the whole race.  I also felt very lethargic.

I just told myself that this was simply a training run and just do it.

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acting goofy for the camera at the beginning of the race photo by Bill Meehan

photo by Bill Meehan

smiling but it’s early photo by Bill Meehan

The course is very boring but it is also hilly.  Not steep hills, just rolling hills throughout.  Hills are not my friend. My fault, entirely.  I avoid them and when I see them, I walk.

Most of the course was cleared except for a few parts with snow.  It was really tough to move on the snow and maintain any kind of speed.

It was also cold. It started at 7 degrees and in the sun, it warmed up to 13.  The hand warmers worked great.  I was not cold except for my face.  And toward the end, the wind picked up and my lips felt frost bitten.

There were 2 water stops but it you were slow, like me, you didn’t get water at the last one (That was after I took an energy gel..yuck).

So I struggled along.. I walked when I was tired. (It’s amazing how different last week’s long run was  – I ran 8 miles without stopping.)

Race splits:

mile 1 – 10:07
mile 2 – 10:32
mile 3 – 10:39
mile 4 – 11:03
mile 5 – 11:18
mile 6 – 11:10
mile 7 – 11:24
mile 8 – 11:06
mile 9 –  11:54
.3         –    9:53

Garmin time – 1:42:07 (Clock time: 1:42:40)

I was glad to have this run over with.  I went inside to warm up and have some soup, bagels, cookies, fruit, etc.  Not a bad spread for a free race.  They had awards but I didn’t win. (I think I was 2nd n my AG but they only gave out  a gift card to 1st place.)

Heidi & Adrienne did great on their first 15k.  They will have no problems with the their first half in March.  They are strong runners.

How does one forget about her finish time?

I registered for a 4 mile race (Runnin of the Green) on March 15 and a 5 mile race (Delmar Dash) on April 6.

That’s how!

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

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Reverse Bucket List

I saw this on Age Groups Rock and loved it and decided to do my own.

As she explains:

Essentially, it’s a list of all the wonderful things you’ve already done. Not the ones you WANT to do.
It isn’t supposed to be a brag or a “look at me and the special things I’ve done” list. It’s just a bit of reflection and an attempt to stay focused on the positives. Sometimes, we fall short of our own expectations, or we see others who’ve far exceeded the expectations we set for ourselves. For a second, we can forget how awesome we are.
Accomplishments are something to be proud of but they do not determine your value. A Reverse Bucket List should make you feel motivated and inspired to be the person you want to be.
So here I go:
1. Spent my junior year of college in France studying French at the Universite de Nice. (I switched from being a Math major to a French major so I could do this.)
2.  Went skiing in the Alps (during my junior year abroad). It was my first time skiing EVER.
3.  Rode a jet ski in the Caribbean (on my honeymoon)
4.  Went snorkeling off the coast of the Virgin Islands (also on my honeymoon.)
5.  Went to a rain forest in Puerto Rico.
6.  Saw the Wailing Wall in Israel.
7.  Saw the Acropolis in Greece.
8.  Visited Monet’s gardens in Giverny, France. (Monet is one of my favorite painters.)
9.  Went to the top of Mont Blanc.
10.  Went to a Mets baseball game (at Shea stadium, Expo Stadium and Wrigley Field)
11.  Saw the Mona Lisa, Eiffel Tower, Arc de Triomphe, Sacre Coeur, Notre Dame, etc. in Paris. (I went many times with students, with my SIL but my favorite time was the one by myself on the way to visit my friend in Holland.)
12. I won a Teacher of the Year award while teaching French.
I taught French here for 22 years.
13. Went white water rafting in Jackson Hole, WY.
14.  Saw a geyser in Yellowstone National Park.
yellowstone 03Old Faithful – Aug. 2003
15.  Visited the Grand Canyon, Zion Canyon and Bryce Canyon.
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Bryce Canyon – Sept. 2004
16.  Went to Russia 3 times and stayed with a wonderful girl, Anna (whom I am still in contact with).
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Family dinner in Kursk – Apr. 2006
17.  Saw Billy Joel and Elton John perform in concert.
18.  Competed in USTA Nationals (in Palm Springs).

Our 2.5 team –  Oct. 2002
19.  Started taking annual girl trips (to Naples and other places.) We’ve taken 17 trips together already.

Naples, FL –  May, 2010
20.  Watched many famous tennis players play at the US Open.
cljsters 09Kim Cljsters – 2009 (the year she won)
21.  Starting running at age 55 – the best decision I ever made.
Freihofer’s 5K  – June, 2008
(with my 2 friends that started me running)
22.  Ran 7 Half Marathons.
my first – Jan. 2011
23.  Ran several destinations race (2 in California & 2 in Florida.)
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10 Mile race in Palm Springs – Jan 2014
24.  Climbed to the top of several lighthouses. (I love the ocean & lighthouses.)
ponce inlet 2013Ponce Inlet, FL (Jan 2013)
25.  Went back to school and switched careers from French to Technology.  (Never got burnt out as a teacher.  Love all things techie so it is perfect.)
necc06at a technology conference with Heike, one of the many techies
that  I connected with through the past 15 years
26.  Got matched with Amanda through a Mentors & Moms program.  (So now I have a pseudo daughter & 2 grandsons.)
with Richard (7), Amanda (23) & Matthew(2)
– Dec. 2013
 27. Took a carriage ride through Central Park
with friends – Dec. 2013
28.  Learned to quilt (I have completed many full-size quilts.)
2404_66564069427_6483_nthis one I made for a friend’s grandson
29.  Learned to knit. ( I have only knitted socks & hats so far.)
30.  Have seen the sunrise over the Atlantic ocean
sunriseDaytona Beach – Jan. 2013
31. Have seen the sunset over the Gulf of Mexico
sunset
Naples – Nov. 2010
32.  Learned to play mah jongg.
closed $.50 hand  (only one hand that is better)
It is amazing how many things that I am proud that I have accomplished in my lifetime so far.
I feel very fortunate that when I was younger I did a fair amount of traveling that financially I cannot do now. (If I win the lottery I will do more.)
Happy Running!  What items are on your “Reverse Bucket List”?
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Wordless Wednesday

That is why I signed up for a 15K race this weekend…

Happy Running! How do you get motivated to run?

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Monday Running Update

 

20140222-161624Last Week:

  • Monday – rest, fly home
  • Tuesday – 3 miles on TM at lunch (too tired, too busy), tennis
  • Wednesday –  3 4 miles, yoga (still sore)
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no snow or ice and 40 degrees

  • Thursday – rest, 3 miles on the TM at work, haircut
  • Friday – 4 miles, rest, mah jongg
  • Saturday – rest, 8 miles
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on the Corning Bike Path with a new friend

  • Sunday – 8 miles rest, movie

enjoyed it

Screen shot 2013-12-20 at 8.24.21 AMweek 2-15 miles

This Week:

  • Monday – Day off from work, 4 miles, tennis
  • Tuesday – rest, tennis
  • Wednesday –  3 miles, yoga
  • Thursday – rest
  • Friday – 4 miles, mah jongg
  • Saturday – rest
  • Sunday – 15 K race

Happy Running! How is your running going? Any races to start off the new year?

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City of Palm Springs Mayor’s Race Report

jan11

According to the race description: this is “one of the most scenic runs you will ever experience… See the uptown, downtown, historic buildings, parks and the scenic mountain views. ..Raffle prizes, food samples, and a fun flat course make this one of the best! Prizes for every age division. Commemorative photo and medal for every 5K and 10 Mile finisher! Breakfast is included!”

Sounds perfect….except that I had to run 10 MILES!!

I hadn’t run double digits in 3 MONTHS (the day of my half marathon.) I have been loosely training by running about 8 slow run/walk miles each weekend since then. And I have been too busy to run this past week.

best cone ever!

This was our last race together – 4/28/13

But the goal of this race was running a race with Mary and escaping the FRIGID COLD of the Northeast was just a bonus.

Secretly I wanted to finish under 1:50 but since I had never run a 10 mile race before, it was automatically a PR, anyway.

Mary & I had gotten our race packets the night before and even drove the course so we were super prepared.  We even bought matching Lululemon shirts and silver bracelets for luck.

I was really psyched for the race. My first of 2014.

Getting up early was easy if you are from the East coast.  My brain was awake at 4 am and I didn’t have to get up until 5:30.

I had my new race breakfast of oatmeal and herbal tea and we took off around 6:15.

I knew that it would be warm during the race but without the sun up, it was chilly so I wore a jacket.

We arrived early, found a spot in the designated lot and sauntered off to the park where the race was held.  The atmosphere was very festive…lots of health-related booths.

There was a 10 mile race, then a 5 k and then a 1K. The 10 mile started at 8 am and the others starting at 8:30. In total there were about 700 runners but most were in the 5K.

Suzanne Somers was there and we got to meet her.

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Suzanne with a “bag man” and race organizer

Soon, it was time to use the porta potty, take one GU, ditch my jacket at baggage check and head to the start.

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just waiting…look at that BLUE sky

We were near the front and planned to start together and then Mary since she was training for a marathon would slow down.

I myself was nervous since I pulled a muscle in my right hip/glute while sitting at the pool the day before (reaching back to adjust the chair…duh) and it hurt every time I bent or twisted. I was wondered whether or not it would affect my running. (By the way, my cold was almost gone…yay!)

race3

here we go

Well, it did.  It hurt with every step.  I just ran and prayed that I wouldn’t have to DNF. The views on the course were breath taking.  I even stopped to take a photo which I normally don’t do during a race.

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another beautiful bridge

It was warm but felt good and in the desert, so VERY VERY DRY!! I made sure that I had water at every stop. Luckily there were many, at least 5 that I can remember (miles 2, 4, 6, 8, 9).

At one point, it got hilly and my back hurt so I was walking.  A lady came up behind me and pushed me up the hill.  She said “You can do it.  You’re almost there.”

After that, we ran and talked for a while.  It was nice and I forgot about my pain. Eventually, I needed to run faster and lost her.

Believe it or not, around mile 4, the pain went away (at least until after the race.)  Now, I could concentrate on my pace and enjoy the scenery.

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a group of students on the course

Now that I was pain-free, I wanted to finish under 1:50:00.  That meant that I had to maintain a 11 minute pace.  Sounds slow and easy to do but it wasn’t it.  It was very warm and very dry.

I would be under 11 minutes and then I would stop for water and go over.  I ate Gu at mile 4 and mile 8 and that it is hard to do quickly and without walking.

And the only thing about the race that I didn’t like was the traffic.  I was running alone for the most part and when I came to an intersection, I had to stop and wait until they stopped traffic for the runners.  This happened several times. (I even witnessed a car accident.)

Anyway, I maintained my pace and felt a lot better during the last few miles of the race.  I was even passing people. That felt good.

I sprinted through the finish line and crossed at 1:49:55.  I was thrilled.

I grabbed my jacket and water and waited for Mary.

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5 minutes later and very happy

We headed to get our free breakfast (fruit & an egg burrito) until the results were posted.

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modeling our medals

Woo Hoo. I came in 3rd in my age group (Love being old!)

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The Mayor who ran the race (and finished in 1:22) gave out the awards.

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A two medal day.  What could be better?

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me & the mayor

We then headed back to La Quinta for a post race soak in the hot tub …

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view from the parking lot

and a celebratory dessert:

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BEST pastries ever (outside of France)

So my first race and first destination race of 2014 was a success.  I had lots of fun and even won an AG award.  (The pain in my hip is slowly going away.)

Race Stats:

mile 1 – 9:59
mile 2 – 10:53
mile 3 – 12:14
mile 4 – 10:51
mile 5 – 11:14
mile 6 – 10:51
mile 7 – 10:57
mile 8 – 11:32
mile 9 – 11:29
mile 10 – 9:26

1:49:30 (Garmin time)

I liked that my fastest mile was mile 10!!!

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Happy Running! Have you raced this year yet?

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Before the Mayor’s Wellness 10 Mile Race

The day before I left for California, I had a very sore throat which always means that I am coming down with a cold. Great, right? (I made sure to pack Dayquil and Nyquil.)

After 3 planes and running to catch each connection, I made it to La Quinta, CA late Wednesday afternoon. And I did have the beginnings of a cold…boo hoo!

Mary had just returned from Hawaii. I was tired (and sick) and just glad to have my luggage and have escaped the cold dreary weather of the East coast. So the first day, Mary and I just hung out, catching up since I hadn’t seen her since May.  Dinner was take out – a delicious lobster burrito.

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view from Mary’s apartment – she lives on the 12th hole of a golf course

The next morning, I looked outside and it looked like the photo above.  I had to go for a run, right? Even my awful cold couldn’t stop me.

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I hadn’t run since Sunday so I took it slow, taking in all my new surroundings. What perfect weather…sunny..warm…dry! Mountains everywhere as well as flowers and fruit trees. (Even my runny nose didn’t get me down.)

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After my run, Mary toured me around la Quinta.

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love the bridges here

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and the mountains

We visited the school where she teaches.

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outdoors with no hallways

We shopped and strolled in Rancho Mirage.

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“les trois chast” statues

 We bought identical Lululemon racing tops (on sale).  This was my FIRST Lulu purchase ever.

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I love the sayings on the inside…and it’s so comfortable…I’m hooked!

Next we headed to Indian Wells Tennis Garden where they were building a new stadium for the March BNP Paribas Tennis Open. I was so excited since I LOVE tennis.

I bought a cap (that I wore for the race) and a shirt for the hubby.

The stadium wasn’t finished and not exactly open for the public but we managed to sneak in and I was able to stand on Centre Court.

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so cool to be where the pros will be playing soon..

That night, we also relaxed with take out – this time a salad bowl with beef and shrimp – yummy!

On Friday, I hung out at the pool and hot tub, reading and relaxing in the sun…so perfect. (My cold seemed to be going away… must have been the weather.)

pool

Eleven minutes…loved this book!

In the afternoon, we headed to Palm Springs (about 30 minutes away). First we located the park where the race would start the next day and picked up our race packet.

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Wellness Park in Palm Springs

We had time to kill before the Pasta Dinner so we decided to drive the Ten Mile course.

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The beginning of the course was a little hilly but had awesome views. Miles 5-8 or so would be flat but monotonous as you ran through town.

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mile 3

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BIG Marilyn in town

All in all, it looked like it would be a fun race.

The pasta dinner consisted of plain or wheat pasta with either marinara or alfredo sauce, bread, a salad and a protein cookie. You could eat as much as you wanted and we sure did.

When we got home, we laid out all our race stuff and then went for a luxurious soak in the hot tub.

tub

aaah…I could get used to this.

I tried to get a decent night sleep since we would have to wake up early the next day (5:30 am or so.)

To be continued…

Happy Running! Anyone else do this race or any other in Palm Springs?

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Throwback Thursday

3 YEARS AGO TODAY I RAN MY FIRST HALF MARATHON!

2011

15 YEARS TODAY AGO I  MARRIED MY HUBBY!

20013

2003

2003

HAPPY ANNIVERSARY, LOU!

&kids

January 16, 1999

 Happy Running!

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Running Update

Just got back last night from my fabulous vacation in Palm Springs, CA. (More details in another post.)

Last Week:

  • Monday – rest
  • Tuesday – 3 miles on TM at work, lunch delivered at work (late holiday gift), tennis
  • Wednesday –  rest, fly to Palm Springs
  • Thursday – 3 miles

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  • Friday – rest
  • Saturday – 10 mile race!!

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  • Sunday – rest – 3 miles
Screen shot 2013-12-20 at 8.24.21 AM

week 1 complete: 16 miles

This Week:

  • Monday – rest, fly home
  • Tuesday – 3 miles on TM at lunch, tennis
  • Wednesday –  3 miles, yoga
  • Thursday – rest, haircut
  • Friday – 4 miles, mah jongg
  • Saturday – rest, dinner out for our 15th anniversary
  • Sunday – 8 miles

Happy Running! How is your running going? Any races to start off the new year?

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