July 2, 2014 by Darlene

June Recap

JUNE GOALS:

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

in the park

in town

found a new route

even ran before work 2x

Continue planks. When I remember.
Go to Yoga at least 2x. YES! Twice.
Walk at least once a day at work. YES! Most days.

Play tennis outdoors once a week. YES, 3 times (once was rained out.)
Continue to use those 5 lb weights on my desk. Also when I remember.
Add a long run each week to prepare for 10 mile race. Not really. I added some extra miles to two 5K races.
Run any 5k races under 10 minutes per mile! YES!

Betar Byway 5k – 29:49

10448831_905771336116000_4681778787169106259_n (1)

2.25 m Strawberry Fest 5k – 20:19

Run a 10 mile race and finish under 2 hours. YES and a PR!

1:44.:39

Run at least 75 miles this month. YES! Finally!

jun14

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

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my race shirt is his favorite shirt

Boating on Lake George has begun. (Maybe that’s why my running has been slacking.)

I also went to NYC for the day. So much fun!

on the ferry to Staten Island

at the Chinese Scholar Garden

at the Alice Austen cottage

Sad news: Amanda, the girl I have mentored for over 6 years is moving to NJ. She is like a daughter to me. I will miss her and especially her 2 sons.

10286958_10152810125379428_1312739711227090147_o

2014

2010

JULY GOALS:

Repeated goals:

RUN at least 3-4 times each week.
Continue planks.
Go to Yoga at least 2x.
Walk at least once a day at work.
Play tennis outdoors once a week
Continue to use those 5 lb weights on my desk.
Run any 5k or 10K races under 10 minutes per mile!
Run at least 75 miles this month.
Dedicate all my runs to John Anthony my running buddy.

New goals:

Lose at least 5 lbs.
Add weekly long runs.
Complete my 9th half marathon.
Choose a fall or winter half marathon.
Start training for a fall half.

Happy Running! How was your June? Anything special planned for July?

July 1, 2014 by Darlene

Tuesday on the Run: technology

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: technology

That’s an easy one for me. I work in IT and I am quite a techie nerd.

I never run without my iPhone so I’ll talk about Running with Apps.

Here are the 10 iPhone apps recommended in Jessica Clark’s post. Please go to the post directly for more details on each app.

Here are a few more that I have heard of:

And some more that I have found:

Since my original post on apps, I actually decided to try some of them myself. On these trials I was not using my Garmin because I didn’t care about pace and just want to get my miles in.

Runkeeper – this one is free and I kinda like it. It is is easy to set up. It calls out your distance and pace. You can set goals and you can save a route.

CruiseControl – this one costs $$ but not a lot. (I had a gift card or I wouldn’t have bought it.) This app pulls in all the music on your iphone according to cadence. You can set your targeted cadence and pace. It then adjusts the music as you run. Personally, this is a waste on me. I don’t choose my music according to cadence especially since I am in recovery mode. I choose music that I like. It has to have a catchy tune and a good beat to run with.

Zombies, Run! – this one also costs $$ but not a lot. (I had a gift card or I won’t have bought it.) This one integrates missions with your music. It tracks your distance and pace. It is kinda cute. Although I was being chased by a zombie, when I was tired, it didn’t really motivate me to run faster. But that may be just me. If it were free, for a change of pace, I would use it.

Runtastic – there is a free version, I have Runtastic Pro that I got free. The Pro version offers voice feedback , auto pause and intervals. The free version has GPS tracking, measures time, distance and pace, shows a map of your run as well as charts for speed and elevation. I didn’t find it as intuitive as Runkeeper. (I had a hard time even fingering out how to end my workout and didn’t do it. OOPS.)

WalkJogRun – this one cost $4.99. I have it. I am not sure if I bought it or got it for free. This app claims to be the most accurate regarding distance. it allows you to find nearby routes. It tracks your time, distance and pace per lap. It also offers FREE training plans for all distances and all levels. (The plans are worth the cost of the app.)

NikePlus – this one is free. I started using this app since it required a shoe sensor insert and an ipod. The app has a lot more functionality. Right now, it is my favorite. It tracks your miles, shoes, shows your route. It is easy to add photos and post to FB, twitter & instagram.

All the apps above are easy to set up, link to your music and work with the GPS function on your iPhone. You also have the ability to share your runs on Facebook and Twitter, if you desire.

However, with all the iPhone apps, the GPS function is not as accurate as a Garmin GPS. So if you are serious about your pace and split times, you need to use a Garmin. Also using the GPS on the phone wears down the battery. I would be nervous using it on a long run. Plus, I rather have a charged phone if I am out running alone than a GPS.

So probably I’ll use the apps from time to time but when I race or train seriously, I’ll be back to my iphone for music, communication & photos and my Garmin for distance and pace.

Happy Running! Do you use apps? If so, which one(s)?

June 30, 2014 by Darlene

Monday running update

20140625-122436-44676505 Last Week:

Monday – DAY OFF, 3 4 recovery miles

on bridges & trails

I love my new NB 870s. These 770s were on clearance at DSW for $45 – had to buy them! Love them too!

Tuesday -2 walks at work, rest, tennis

AM walk

PM walk

Wednesday – 3 mile run ~~at lunch~~ before work,walk at work, ~~concert~~ (rained out), yoga

first run in my new shoes. It was a HUMID one!

AM walk

PM walk to the park & then the rains came

Thursday – 3 mile run before work, 2 walks at work, movie

beat the rain – boy was it humid

AM walk

PM walk – picture tells all

not as good as the show but still enjoyable

Friday – 2 walks at work, ~~4 miles~~, rest, mah jongg

AM walk

PM walk

Saturday – 11 miles

what a God awful run

Sunday – boating

perfect day!

This Week:

Monday – 3 miles
Tuesday -rest, tennis
Wednesday – 3 miles , yoga
Thursday –4 miles
Friday – DAY OFF – rest, boating
Saturday- 4 miles, boating
Sunday -rest, boating

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

June 29, 2014 by Darlene

We’re halfway.

report-card1 6 months down and 6 to go. How am I doing on my 2014 Goals?

1. Do not get injured. So far, so good.

happy legs and feet!

2. Run 3-4 times a week ALL YEAR. Yes!

in the freezing cold

in the spring

during my vacation

3. Continue fitting in tennis and/or yoga once a week upper body & core strength exercises (planks & weights). Tennis YES, Yoga Rarely, Planks & Weights SO SO

my instructor returned from maternity leave on May 7.

when I can remember to use them

4. Finish all races (except 15ks & half marathons) at under 10 min. pace per mile. Almost all.

: 5k – 30:10

: 4 miler – 38:07

: 5 miler – 48:14

: 4 miler – 38:06

: 5k – 28:56

: 5K – 27:51

: 10k – 1:00:52

: 5K – 28:14

: 5K – 28:51

: 2014

: short 5k (2.25 m) – 20:19

5. Run at least one race per month and at least 20 for the year.Yes! 14 races so far.

: HMRRC 15K – January

: Polar Cap – February

: Runnin of the Green 2014

: 3rd

: Betar Byway – June

6. Run a race in another state or even a NEW state. Yes, Mayor’s Wellness 10 miler in CA, Lighthouse 5k in FL and the Love Run Half in PA. But they are not new states.

Lighthouse 5K in FL.

7. Run at least 10 NEW races. 11 already!- Mayor’s Wellness 10m, HMRRC Winter Series #3 15K, Lighthouse 5k, Love Run, Bacon Hill 5k, Rabbit Ramble 4m, Cherry Blossom 5k, Spring Run off 10k, Mom’s 5K, Betar Byway 5K, Strawberry Fest 5K, Adirondack Distance Run

first annual Love Run

Bacon Hill 5k

Spring Run Off 10K

Strawberry Fest 5K

8. Run in NYC. No, not yet.

This is as close as I have gotten

9. Get an Age Group award. Yes! 9 of them – 3rd at the Mayor’s Wellness, 1st at the Lighthouse 5K, 1st at Bacon Hill 5k, 2nd at Rabbit Ramble 4m, 2nd at Cherry Blossom 5k, 3rd at Spring Run Off 10K, 1st at Mom’s Day 5k, 1st at Betar Byway 5K, 1st at Strawberry Fest 5K

Mayor’s Wellness 10m

Cherry Blossom5k

Mom’s Day 5K

Spring Run Off 10K

Betar Byway 5K

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Strawberry fest 5K

10. Run a 10 mile race. Yes! Mayor’s Wellness 10m and Adirondack Distance Run

Mayor’s Wellness 10m

11. Run at least one half marathon. Yes! The Love Run.

12. PR in a half marathon. Yes! at the Love Run.

4 sec PR

13. Run over 800 miles. 4 miles so far. I’m on my way.

14. Continue to blog almost everyday. Yes! So I am doing pretty good so far. Things to work on the next 6 months:

Go to yoga regularly
PR in a 5K
race in a new state
run in NYC
continue to race each month
continue to sign up for new races
STAY HEALTHY

Happy Running! Do you have yearly goals? If so, how are you doing so far this year?

June 29, 2014 by Darlene

Lacking the Long Run Motivation?

Ever since my March half marathon, I have been trying to get my speed back. As a result, I have been racing 5Ks and mostly running 3 miles with an occasional 4 miler thrown in.

I definitely feel more confident about my speed (although it isn’t or may never be totally back).

Moms Day 5K

Betar Byway 5K

So now, I need to run longer.

And I can’t find the motivation!!

Luckily I decided to run the Adirondack Distance Run last Sunday. That was 10 miles. I did it and I didn’t die.

adr3

I have a Half Marathon on July 13. That’s 2 weeks away!!!!

The problem is that I can’t find the time on the weekends!!

It is easy to squeeze in 3 miles and then do other things. Long runs take time!

the boating season is too short and too expensive not to take advantage of it every weekend that the weather is nice (it is the one thing my hubby & I do together …)

I guess that’s why I usually run 5ks in the summer and train for long races in the winter. (What was I thinking when I signed up for a summer half marathon??)

In the meantime, I am going to have to get creative about fitting in long runs this summer – take time off from work, run after work, get up super early on the weekend, etc. (and the weather better cooperate!!)

In fact, I have already taken Monday, July 7 off to do my 12 mile training run.

Here are some tips for getting your long runs done:

Run somewhere scenic – a park, a bike path, along water. Beautiful scenery is motivating. Vary your routes. Running on the same road gets boring. (I never do my long runs on a treadmill!!!)

at the Peebles Island State Park

Grab a running buddy or join a running group. Chatting makes the miles go faster. Having to meet someone gets you out the door.

These guys helped me last winter. Unfortunately, this summer I am solo.

Put some new music on your phone or iPod. Playlists gets stale. It’s nice to have some new summer tunes to motivate you on these warm humid days. Good music can help make the miles less painful.

I just added some Zac Brown & some Jimmy Buffet

Eat enough. A long run is hard enough but it is much harder when you have no fuel in the tank. I always eat a good breakfast and then carry gels to eat every 4 miles.

salted caramel is now my new favorite

Wear comfortable clothes especially good running shoes. Chafing makes a long run seem even longer. I also train with my most supportive shoes. Never wear worn out shoes. And remember to dress for 20 degrees warmer than it is. The more miles that you run, the warmer you will get.

I also wear compression socks on my long runs.

Rewards! Promise yourself something good to eat when you’re done. I usually head to Starbucks for a cold frappuccino or to get some ice cream.

Stewarts – YUM!

Sign up for a summer or fall half marathon or marathon. Knowing that a race is coming up will hopefully push me through these hot months to stay in running condition. Running a long race without the proper training is a recipe for an injury.

And do as I say not as I do –

Yesterday I stayed home from the lake to do a long run – I ran solo on a boring city route, with chafing, uncomfortable shoes, an upset stomach (new fuel). I left too late so it was very hot out. I got home and collapsed – too tired & sick to reward myself. Yes, that long run SUCKED!

at least there were sidewalks

My next one will be better. I promise!

Happy Running! Anyone else have the long run motivation blues?? Any other tips on getting it done?

June 28, 2014 by Darlene

Summer Run Challenge

June 30 – August 10, 2014 FREE Participation!

I participated in the RunWithJess Winter Run Challenge. It was fun and motivating. I usually chose 10 miles each week and had no problem getting it done.

So since I try to run each week during the summer too, I thought that I should participate. Maybe I’ll even win something.

So if you’re also training for a big fall race or just need a little extra motivation to keep up your daily runs, what not join the Summer Run Challenge?

It is FREE to participate, and you receive…

Accountability: weekly reporting of your mileage
Helpful tips and advice via a weekly e-newsletter
Weekly chances to win prizes!
Encouragement and support from others
A fun virtual race to test your speed
Templates for tracking your progress and training tools

HOW IT WORKS:

The Summer Run Challenge is six weeks long. Participants accumulate miles (run or walk) Monday through Sunday, and report back their completed miles each week. Every week you hit your goal, you receive one entry into the weekly prize drawing…

June 30-July 6 – 2 Toms Prize Pack for blister, chafing & odor prevention
July 7-13 – Block Island Organics Prize Pack for skincare in the summer sun
July 14-20 – ProCompression marathon socks for ultimate muscle recovery
July 21-27 – GU Energy Prize Pack for fueling and hydration on the run
July 28-Aug. 3 – Workout DVDs for the cross-training and “it’s just too hot” days
August 4-10 – TBA

READY?

Sign up to receive the E-Newsletter here. Each week you’ll receive a short newsletter via email to provide running tips and a reminder to stay on track. You can opt out of the newsletter at any time.
Follow RunWithJess HERE on Facebook for challenge updates, prize winners and daily motivation.
Join the SRC Facebook Event here to meet and motivate other participants. You can post pictures and success stories within the event. Invite your friends to join in the fun!
Set your weekly goal… 10, 20, 35, 50… The number may vary each week based on your training plan and racing schedule. You don’t have to indicate your individual goal; however, it’s a great idea to make it public on social media or your blog “My goal this week is to run xx miles in training for the XXX.”
RUN! Track your mileage Monday through Sunday. Use a notebook, Daily Mile or any weekly tracking program. It is encouraged to journal your pre-run meals, what you use for you on-the-run fuel, and how you felt.
Report back your weekly miles HERE once your final run of the week is done. In order to earn an entry into the weekly prize drawing, you must report in each Monday before 12:00noon. Weekly prize winners will be announced every Monday evening, starting July 7th.

Ready…Set…Go!

Happy Running! Are you running this summer? Will you join the Challenge?

June 25, 2014 by Darlene

A day off to explore a new running route

I took Monday off in case I was too sore after Sunday’s 10 mile race.

I was not. I felt great.

I decided to use the time to run somewhere new.

I never can. Either no time before work, too much traffic after work, boating or a long run to do on the weekend.

So today was the day and the weather was similar to the weekend’s – PERFECT!

I drove to Peebles Island. I heard there was a park there with trails.

When I got there, I got sidetracked.

In addition to lighthouses, I love bridges.

So I kept running over them.

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Then I finally arrived back at the park to run the trails. There were two loops – an inner and an outer. I wasn’t sure which one to do and I was kinda nervous to be running by myself.

I decided to do the outer one but I think I may have made a wrong turn. Anyway it was beautiful & I saw some baby deer.

Luckily I bumped into a couple and asked them. They told me to do the outer loop because you get to see the falls.

Score. Love waterfalls even more than bridges.

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I continued to run (and stop for photos). It was was beautiful – water views all along the trail and hills to climb for better views. Also tables for picnicking.

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An almost perfect day. I was getting too cocky about trail running and down I went.

Nothing broken – just bruises and a bloody arm.

Luckily I was near the end. 3.8 miles done – (I would have done 4 miles if it weren’t for the fall.)

So I won’t be signing up for a trail race anytime soon.

Happy Running! Do you run on new routes often? Do you do trail races?

June 23, 2014 by Darlene

Monday Running Update

update Last Week:

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

to the park for lunch

after work

Tuesday -2 walks at work, tennis

AM walk

Wednesday – lunch luau at work, walk, 3 4 mile run, ~~yoga~~

lots of eating

PM walk around campus

on a full stomach – ugh!

Thursday – rest, day in NYC (lots of walking)

Friday – walk at work, 4 mile run, mah jongg

Saturday – rest, spectate a 5K, nails, gardening

my friend’s first 5K

Sunday – 10m race, boating

perfect weather & a PR

Lake George with friends

This Week:

Monday – DAY OFF, 3 recovery miles
Tuesday –rest, tennis
Wednesday – 3 miles at lunch, concert
Thursday – rest, movie
Friday – 4 miles, mah jongg
Saturday, Sunday – 6 miles, boating

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

June 22, 2014 by Darlene

Adirondack Distance Run recap

Sunday, June 22, 2014 – 7:30 a.m.

A ten mile race consisting of rolling hills from Lake George Village to Bolton Landing.

adc

I was excited but nervous about this race.

I’ve wanted to run this race since I started running.

Finally this year I was able but…

I was not really prepared. I had been racing 5ks and working on my speed. Plus my running had been on mostly flat surfaces.

So yes, I decided to run this race but not as a race but just as a hilly long run/walk….take it slow and enjoy the scenery.

The race started at 7:30 am in the village of Lake George and ended in Bolton landing (next door to the marina where we keep our boat.)

I had a few options since there was a bus leaving Bolton Landing at 6-6:20 am. But I decided to stay home yesterday and drive up very early this morning. (I could have slept on our boat and then take the bus to the start but I wanted to get a good night’s sleep.)

The weather was perfect…cool (in the 50s to start) and sunny. I couldn’t have asked for a nicer day to race.

I wore the outfit below –

I got so many comments about how well everything matched

The drive takes about a hour or so so I left around 5:45 am.

I got there and found parking in a small lot and then walked to the fire station to pick up my bib. Then I walked back to my car to get rid of my jacket & race shirt. (It was chilly but I knew I would not need it racing.)

I used the rest room (there were real ones) and then it was time to line up. I was surprised at how many people were racing – about 500 and all the fast runners were there (from the local running clubs.)

I bumped into someone I knew and we ran together for a while and chatted.

As I mentioned, this course is hilly but it is also very scenic. I tried to focus on the scenery to take my mind off the hills.

I made a conscious effort to run conservatively. I felt great and I felt strong but I was worried about getting injured since I hadn’t trained for this. I have had a strained achilles and a stress fracture from overdoing and I don’t plan on repeating my past mistakes.

So I think I walked during every mile except for the first. I especially took it easy on the uphills.

I kept glancing at watch and even with all the walking, I was still running around a 10 minute pace for the first 5 miles.

The hills were steeper the first half but the second half seemed harder. The hills kept coming and coming. I knew by the last few miles that I would have a PR so I kinda lost my motivation to push on. I could have run harder but didn’t see the point.

I really loved running this race. It is the route that I drive every weekend during the summer to go boating. I kept thinking during the race about how I would run this one every summer and that it would be one of my favorites.

Anyway, I finally made it to where you turn to get to the finish line. I was surprised to see my hubby and some boating friends there cheering me on.

Of course, at that point I ran as fast as I could.

adr3
adr2

I crossed at 1:44:39. A new PR – over 5 minutes faster than my last and only 10 mile race.

phew! done!

Everyone got medals which is always a plus.

my proud hubby

I was so happy to have finished pain-free!! (love my new New Balance shoes!!)

trying to photo bomb

I grabbed some watermelon and a pastry and headed straight to the water to soak my feet in the cold lake water.

aawww

A great end to a great race.

For this race, they gave out awards to first place in EVERY age. I looked at the results and saw that there were 2 61-year old women ahead of me so I didn’t stick around.

I walked next door (how convenient) where my hubby and our friends were waiting to head out on the lake. I spent the rest of the day relaxing in the sun on the water

Splits:

mile 1 – 9:45
mile 2 – 10:19
mile 3 – 10:00
mile 4 – 10:00
mile 5 – 10:34
mile 6 – 10:36
mile 7 – 10:04
mile 8 – 11:19
mile 9 – 11:18
mile 10 – 10:26

Race Goals:

Have Fun.
Finish uninjured.
Not Finish Last.
Finish under 2 hours.

Yup. I met them all.

first sleeveless tech shirt

As I already mentioned, this race was on my bucket list and now it will be on my race to run every year list.

It was well-organized – lots of volunteers, plenty of water stops, someone calling out times at each mile, bikers warning you of oncoming cars, buses to the start before & after the race and you can’t beat the scenery.

Happy Running! Do you have a bucket list race?

June 21, 2014 by Darlene

Rest day on the island

The island I am talking about is “Staten Island.”

It’s no secret that I love New York City.

So I decided to take the day off from work & take the MegaBus to the city with my friends Eileen, Mary Pat & their sister Susan.

Eileen & I had visited Staten Island last year during the winter and wanted to visit again in the warmer weather. MaryPat & Susan had never been.

The day started out pretty grey but we kept our fingers crossed that it would not rain.

So we hopped the subway (I am getting to be a pro at this) to the ferry.

Eileen, Mary Pat & Susan on the ferry

view of Lady Liberty

NYC skyline with the new WTC tower

When we arrived in Staten Island, we decided to buy sandwiches to eat at the gardens. Then we took the bus to Snug Harbor (this time I knew to use your metro card rather than quarters.)

at the entrance

We ate in the park in front of a fountain and then walked around the botanical gardens.

I have been to several other botanical gardens – NY, Montreal so maybe I am spoiled but these were not that impressive – needed a lot of weeding.

poppies are one of favs

Next we wandered around the Chinese Scholar garden (that I had been to previously.) That was lovely.

At this point, it started to rain lightly. So we got back on the bus to the ferry and took another bus in the opposite direction. I wanted to visit the Alice Austin cottage. The rain stopped by the time we got there.

Alice Austin was a very prolific and talented woman photographer.

photo of Lake George

photo of a bunch of tennis players

We looked at her prints & watched a video on her life…an amazing lady.

view from her house

Soon it was time to catch the bus boat to the ferry and head back to Manhattan.

The best value in NYC – free ferry ride.

When we arrived back on land, the sky had cleared and the sun came out. Unfortunately it was too late to do much but have dinner.

one of my favorite buildings (Flatiron) – restuarant is on the right

So we hopped the subway and then walked to Eataly. (Someone recommended checking this out.)

Wow. It was overwhelming – lots of indoor shops selling Italian foods and ingredients as well as restaurants specializing in different kinds of Italian foods. We choose the pizza and pasta restaurant. And it was delicious.