August 8, 2016 by Darlene

Monday Running Update

Last Week:

Monday – The plan was to be on the boat Sunday night so I could run in the am and then do 2 more hikes. But the rain interfered. Instead I stayed home and had a pretty productive day. I squeezed in a sweaty run between the raindrops followed by a trip to the gym.

I also made a trip to Clothes Mentor (a consignment shop) and made some $$ from some unwanted clothes, shoes & bags. I actually cooked dinner for the hubby (chicken parm w/pasta) and then walked the mall with my BFF.

Tuesday – I went to a workshop on Gaming at a local middle school and then played tennis – no running today.

found this nice surprise on my windshield

finally a nice evening for tennis

Wednesday – Day 2 of the workshop. A lot of sitting, a lot of eating. (Made this with Voki.)Luckily in the evening, I ran with Alyssa. It was warm but not as hot as last week. Alyssa is patient with my need to walk. When I walk, she runs slow and I catch up. Unfortunately I had to quit before she finished her 7 miles due to back pain. (It’s always something.)

at the Corning bike path

Thursday -Another trip to NYC. My friend drove us so we didn’t need to deal with train schedules. We took the bus to Bryant Park where we watched the casts from Avenue Q, Holiday Inn, American in Paris & Beautiful perform. We had lunch in a restaurant overlooking the park and then walked (40 blocks) to the Metropolitan Museum of Art to see the Fashion Institute. (This year’s theme was Manus x Machina).

We ended the day with dessert and tea at the Neue Gallerie before driving back home – a LONG but enjoyable day. I ❤ NYC!!

Friday – Played tennis in the AM. The weather was perfect. The rest of the day was pretty unproductive.

walked to and from the courts too

Saturday – Ran a 8.4 mile race called Race The Train and raced the train is which is what we did. I didn’t beat it but had a fun time running up and down all the hills. No lie. It was a tough one.

even won my age group

Afterwards I did my last two hikes of the Chester Challenge.

Kipp Mountain

Palmer Pond Trail

Spent the rest of the day at the marina – at the beach and on our friend’s boat.

Sunday – Since I had time to kill while waiting for my hubby to arrive at the marina, I decided to go for a hike. This was my favorite so far.

This we spent the rest of the day on the lake with friends.

floating in the bay by Long Island

17 miles done with 3 runs and 4 rest days.

This Week:

Monday – breakfast and day at the race track
Tuesday – 3 mile run, PM tennis
Wednesday – 4 mile run with a friend
Thursday – 3 mile run, pool/tennis party
Friday – AM tennis, rest, marina party or tennis party
Saturday – 10K race + 3 miles, knitting weekend at the Schroon River House
Sunday – knitting, boating

Once again, I am linking up for the Weekly Wrap hosted by these wonderful bloggers Holly @ HoHoRuns and Tricia @ MissSippiPiddlin. See rules here.

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

March 26, 2016 by Darlene

Runfessions March

It’s that time again. Time to get things off my chest with Marcia’s Runfessions at Marcia’s Healthy Slice…

I runfess…

I can’t seem to motivate myself to run in the morning before work. It’s not that I sleep in but I am lazy. I sit around watching the Today show, eating breakfast and reading email/blogs. Then all of a sudden, it’s time to go to work.

I did once this month and found it a great way to start the day but only ONCE it was…

I runfess…

Speaking of doing things only once. I went to the gym ONCE. And it wasn’t bad. It barely took any time out of my busy schedule. But I haven’t repeated the gym experience.

I runfess…I am injured. Not a running injury.It’s tennis elbow. But I treated it the same as a running injury.

I got my racket restrung. I knew from the first swing that something was wrong. I ignored it. It was sore and I ignored it and I continued playing each week. Eventually, it was more than sore, it hurt. So I wore an arm band and played. Now it really hurts so I am taking some time off and having my racket strung correctly.

Tennis is costly and I hate taking time off. Yes, I know that if I took care of it right away, it would be better by now. I am stubborn that way. (At least it doesn’t hurt when I run 🙂 )

on the sidelines now…hoping to be cured by my May tennis vacation

I runfess…I started caring more about my lack of sleep than my steps.

The first thing I do in the morning is check my FitBit to see how bad my night’s sleep was.

I usually get 5 hours…sometimes 6. Never enough!!!

I runfess…

So I’ve decided that I need to do 10,000 steps a day again. This is easy when I run but on the days that I don’t run, I am lazy. So I turned to walking around the mall.

This is great for my legs but not my pocketbook.

I wind up adding bills to my credit card in addition to steps on my FitBit.

But I only buy items ON SALE and/or with COUPONS.

I got it at the Gap in grey striped for $3.50

I got it at Macy’s for like $9.

And there was more but I’ll spare you.I runfess…

I used to do all my long runs alone.

But I got spoiled. Most of them lately have been run with Judy or Barbara. I have enjoyed the company and it made the miles much less painful.

However, today both of them were busy…

I was going to have to run alone. So I asked on FB and found someone that I have never met to run with me. I have no idea if we run at the same pace. So we’ll see how it goes. I’m pretty adaptable unless she runs at an 8 minute pace or a 14 minute pace.

I runfess…

I don’t like hills. I walk rather than run up them. And I don’t train on hills.

So why do I sign up for hilly races?

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Mar 13- the hillest EVER

April 9 – a quite hilly 10K

April 24 – rolling hills for all 13.1 miles

rolling hills – but I still have time to back out of this one…

So I should do some hill repeats or stop whining about the hills!!!Happy Running! Anything to runfess this month?

November 19, 2014 by Darlene

Drills and Hills…Are they worth it?

My weekday runs used to consist of running before, during or after work. The distance was whatever I had time for and the speed depended on how tired I was.

It seemed to work for me. When I wasn’t injured or recovering from an injury, I was fast enough and once I hit 60, I usually won an age group award in a race.

Then at the end of September, I joined a running group – the Troy Turkey Trot Challenge.

And once a week, our 10K coach had us run “Intervals.” The intervals varied…sometimes one minute, sometimes 2 minutes and even 4 minutes. Each interval was run at race pace with the last one being the fastest and each interval was followed by a recovery slow jog or fast walk.

To make matters worse, we had to run up hills.

ac403-runhills

At first, I really struggled and walked up part of every hill. I did get a little better and then we switched locations where the hills were longer and steeper.

And yes, I still hate them but I accept them.

So the question is…have interval and hill drills helped me?

Run for the Roc – 5K PR – 27:11 PR

Great Pumpkin Challenge – 10K PR – 58:28

10 Mile PR – 1:38:45

Stockade-athon – 15K PR – 1:33:23

FOUR PRS!!

Since I have not been injured all year and have been running consistently, these PRs may have happened anyway. But me (and my coach) like to think that the drills have made a difference.

Will I do drills on my own? Probably not. But I have discovered the benefit of joining a training group or having a coach.

Happy Running! Do you do drills?

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?

September 24, 2014 by Darlene

My First Group Run

I haven’t participated in a training group since 2008 when I started training for my first 5k with the No Boundaries program.

I’ve talked to Hollys at several races and she recommended this group.

maybe that’s what we were talking about here?

Then at my last race when I bumped into Gina, an old colleague, she encouraged me to join too.

Here is the schedule:

Monday, September 22 – Monday November 24

Mondays: 5:30 p.m. at Prospect Park, Troy (Note: From November 10th on, Monday night workouts will be at RPI in Troy. Meeting time is 5:30p.
Saturdays: 8:30 a.m. at Knickerbocker Park, Troy

Prospect Park is about a half hour from my work. I was worried about getting caught in rush hour traffic. But I got there plenty early.

It was quite chilly and breezy. I was freezing waiting for the training to start. (I even switched to capris from a skirt and added a jacket.)

I talked with Hollys and her friends while we waited.

Everyone started together. There were 3 groups: 5k beginners, 5k intermediate and 10K.

After some dynamic stretches, we took off in our separate groups. Gina got there just in time and I wound up running with her and her friends the whole time.

We chatted so it made the running go by quickly.

We ran 2 loops of the park which happens to be very hilly. I didn’t wear a watch so I have no idea about my pace or distance but I would guess that it was close to 3 miles. I even warmed up and took off my jacket and tied it around my waist.

I ran most of run. I just walked a little up one of the hills but then I passed them on the downhill.

I thoroughly enjoyed the run.

Unfortunately, I have races almost all the Saturdays so I can only do the Monday runs.

Looking forward to my next group run!

Happy Running! Have you trained for a race as part of a group?

September 3, 2014 by Darlene

Running, Boating, Running, Boating

Yup, that was how I spent my Labor Day weekend.

The weather wasn’t perfect but I’ll take it. It beats winter!

On Saturday, which was a nice day, I stayed home until dinner, doing housework, errands and then joined the hubby at the marina for dinner.

On Sunday morning, I had an awesome run in that 90% humidity.

Well, awesome because I was running along Lake George. Instead of my usual run around the Sagamore hotel are, I decided to run south on 9N.

It is rolling hills (the reverse direction of my the Adirondack Distance Run) and I walked whenever I felt I needed to.

looking south

not a sunny day but the ducks don’t care

cool old house, now a gift shop

I turned and ran around the cemetery before heading back to the marina.

old school house, now a store

I completed a total of 4.5 miles. I would have liked to do more but everyone was waiting at the marina to head out on the lake.

It was the annual Christmas in Log Bay party but it was looking like rain.

And it drizzled all day but none of the predicted hard rain and thunderstorms materialized. Lucky us!

there are usually hundreds of boats

my hubby pulled folks around using his dinghy

our friend on his kayak

now that’s a big float, later on, they had 15 people squeezed on it

Santa & Mrs Claus handing out candy to the boaters

Yes, the live band still played and everyone had fun despite the lousy weather.

By evening, it had cleared up. We went out for pizza and then had birthday cake while watching the fireworks. (This was a weekend of unhealthy eating!!!)

I got up early the next morning, Labor Day. I usually don’t run two days in a row but it was going to be a picture perfect day and I couldn’t resist. It was warm and very foggy over the water.

I decided to run on 9N again but this time going north.

UPHILL!!

Again, there was a lot of walking involved. I’m ok with that.

Eventually I turned into a housing complex and continued my run…now going downhill.

I ran all the way until it ended at the water.

And then I had to go back. I could barely walk up the hill. But I knew as soon as I got to the main road, I would be running downhill.

beautiful blue sky away from the lake.

I made a quick detour over the Sagamore bridge.

I finally arrived back at the marina to a clearing sky.

After another 4.5 miles completed, we headed out on our boat.

We decided to dock at one of our favorite spots.

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this was my view from the site on Log Bay island

Then some friends stopped by to visit.

Finally, we rode around for a while, stopping at another of our favorite sites.

the view from Red Rock Bay island

The sun was going down and time to call it a day (and have our post-weekend ice cream.)

Labor Day weekend always makes me sad. It feels like the end of summer.

Happy Running! Do you feel the same about Labor Day 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?

April 15, 2014 by Darlene

I Suck at Hills

Hills are my downfall in running. I avoid them at all cost. As a result, when I encounter them in race, I am unprepared. Then what do I do? Walk, of course. And there goes my race pace.

Here are some strategies that are supposed to make hill running easier:

Lean into the hill from your hips with your chest out.
The steeper the hill the more you lean.
Shorten your stride and lift your knees.
Think of picking up your feet more and stepping lightly.
Drive off your back foot.
Pump your arms but no need to exaggerate the action.
Look straight ahead and try to focus on something a few feet in front of you. This will help pull you up the hill.
Try to run relaxed, you mightn’t feel this way but don’t worry you’ll soon be at the top.
Keep an even and steady rhythm.
Try to maintain the same breathing rate as you would on the flat. Of course on very steep hills you’ll probably be breathing harder.