May 4, 2014 by Darlene

Tunes to run by

When I run by myself, which is almost all the time except for races, I listen to music on my iPhone.

My taste is eclectic…anything from the Carole King to Lady Gaga. I started by downloading songs from cds but now if I hear a song on the radio that I like, I buy it.

I just heard about RunHundred.com. You can subscribe to it for FREE.

run100

Every month, in your email, you receive a list of the Top 10. The list also includes each song’s BPM. Sounds pretty neat.

runhundred.com

Happy Running! Do you listen to music when you run? How do you choose your music? What is your favorite running song?

May 3, 2014 by Darlene

Spring Run Off 10K Race Report

spring run off

I signed up for the 10k which was to begin at 8:30 am. The 5K would begin at 10 am. Again I was tempted to switch & sleep in but I switched for the Bacon Hill Bonanza and I promised myself that I would suck it up and run 6.2 miles for this race.

I am familiar with the course. It is where I do most of my long training runs.

Last night this race included a free pasta dinner & packet pick up.

same tech tee shirt as last year (unfortunately unisex)

The food was really good. It was catered by D’Raymonds, a local Italian restaurant. There was salad, bread, pasta, wine, and lots of homemade desserts. It wasn’t a buffet. They actually served you.

My hubby was supposed to come but couldn’t so I was alone. However, I got invited to sit with two lovely older runners. We had some great discussions….about running, of course. We exchanged emails. They said they would come early to cheer me on in the 10K and I would stay for the 5k and cheer them on.

Ilsa from Conn. (in her 70s) and Sue from Albany, my age.

pasta dinner before the race above

As it has been in recent weeks…fickle weather. Unseasonably cool, breezy cloudy and chance of rain.

I wore a similar outfit to last week – just different colors. (long sleeved tech shirt with a shirt over, running skirt, compression socks, cap – extra jacket, gloves, and pants to stay warm before and after).

I arrived early to make sure I got parking and to look for some SRMs (Strong Running Mamas group) that I knew were running the race. I found parking in the closer lot and then walked over to the start to get my chip (They didn’t hand them out last night – haven’t run a race with a chip in a long time.)

It was quite cool waiting for the race to begin. But I immediately met so many racers that I knew — Michelle, a student that I taught years ago (you would never think that she ran but she does & marathons), Valerie that I met last week, another runner, Nancy, that I meet at races all the time, the brother-in-law of a friend. I even chatted with runners that I met for the first time. Runners are so friendly at some races.

If you are wondering – that’s a beaver!

Eventually Felice, Bridget, Janis and some other SRMs showed up (They had been running before the race.) and it was about time to line up.

At this point, I got rid of my jacket and pants. The sun had come out and it was getting warm.

this course has nice river views

I started toward the front but not too near the fast runners.

Unfortunately, I forgot that this was a 10k not a 5K or that I am 60 not 40. Plus I felt really sluggish and tired this morning.

I went out too fast!!!!

I was already walking through the water stop at 1.5 miles. I haven’t walked in a race in weeks.

But this was a sign that the race would be going downhill.

I willed myself to keep up an even pace until the turn around of this out and back course.

I did and then I died.

I walked and then ran and walked some more and then walked and ran, etc. etc. I walked 7 times, I think. (I had no problems running the Delmar Dash 5 miler several weeks ago – what gives?)

Plus I developed a big blister on my right foot (damn old sneakers!) and I was very hot (wish I had worn just a short sleeved shirt.)

Finally, I decided to have some Gu to get more energy around mile 5.

It may have helped or it was just sheer determination to finish the race well.

I knew I would PR since I have only run a few 10ks and my best was 1:06:10 but secretly I wanted to finish under 1 hour!

As I approached the finish line, I had a few runners cheering for me – new friends Ilsa & Sue and some SRMs.

nice face – this photo is featured on the race site – springrunoff.com – UGH!

I crossed at 1:00:52.

Done!

Race Splits: (1:00:44 – Garmin time)

mile 1 – 9:12
mile 2- 9:35 (water stop)
mile 3 – 9:26
mile 4 – 9:59 (walking has begun)
mile 5 – 10:24 (lots of walking)
mile 6 – 9:59 (less walking)
.24 – 8:46

I had some refreshments and waited for the 5k to begin. I wanted to cheer on my new friends and the SRMs that were running it. (I did miss the infamous SRM photo op when I was talking to some others.)

Jennifer, Janis, Felice, Kara, Bridget & Elisa

I also began to feel better about my race. My time wasn’t bad. It was a PR!! I should learn from this — pace myself better and prepare better.

It was fun cheering the 5k finishers. I rarely do this because I usually only go to to races when I am running in them.

I only got a pic of Ilsa finishing

After the 5k was over, they had the awards ceremony. Some of the SRMs had left but many had stayed. So many of us got medals – Felice, Bridget, Elisa, Jen, Valerie, Nancy, Ilsa, Sue.

Even I got 3rd in my age group!!

springrunoff

All in all, not a bad race but not what I hoped. Do I wish I had signed up for the 5k? Maybe (I would have won 1st in my AG!) but I think it was good to try the longer distance.

My Race Goals:

run the whole thing without stopping – Not quite – I walked a lot – too much
PR (under 1:06:10) – YES!
finish under 1:02 – YES!
keep each mile’s pace under 10 minutes – Nope but only mile 5 was over
win an AG award – Yes – 3rd
have fun! – YES!
stay healthy! – YES! just a blister.

I had planned to run more miles after the 10K but after the awards, it looked like rain so I headed home. I may run again tomorrow if the weather is good.

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

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 30, 2014 by Darlene

Girls Gone Sporty Ambassador

What is Girls Gone Sporty?

Girls Gone Sporty is an online editorial magazine and a social community for women dedicated to living and leading sporty lives. In addition to providing cutting-edge content, we’re committed to creating a support system for women who are striving to be their best selves.

If you want to know more, then check them out on Facebook, Twitter, Instagram, YouTube, Google+, and Pinterest.

Also check out their website – http://www.girlsgonesporty.com/ There are lots of great articles about everything from yoga to recipes, running to fashion.

I am excited to join on as a Girls Gone Sporty Ambassador and be part of an amazing group of women who help motivate and are motivated to “live the sporty life.”

To keep things organized, they have divided the ambassadors into teams. I am part of #TeamStellar. I am overwhelmed already by the enthusiasm of the members on this team.

According their website:

Our Ambassadors form a network of sporty women who band together to focus on positive health. Studies have shown that: 1) healthy living is contagious, and 2) healthy living is not just about weight loss. While we recognize that achieving and maintaining a healthy weight is important, weight and appearance are not cornerstones of our belief system, and we want to encourage women everywhere to embrace whole health and an attitude of adventure – body, mind, spirit and lifestyle – right where they are now.

The Girls Gone Sporty Ambassador Program is designed to represent the general female population. We’re looking for women from all walks of life. We want walkers, runners, cyclists, climbers, lacrosse players, surfers, swimmers, slack liners, snowboarders… pretty much any sport or activity you can think of. We want women who share our values and outlook. We want women who are brand new to fitness and women who are fitness/sport professionals. The key for us is balance so that we can show our readers that we’re committed to embracing a wide audience.

There are currently over 550 ambassadors mostly aged 25-40. (14% are over 41.) I am honored to be selected to represent the “older” or maybe “oldest” fitness enthusiast.

If you are interested in becoming an ambassador, you can apply here.

Happy Running!

April 26, 2014 by Darlene

Run-gry Has Turned to Hungry

That was fine when I was running long on the weekends. I started in August to train for a October Half Marathon, then there was a 15K in November and one in January, as well as a 10 miler in January.

There were many posts that included pics like this

I was still Run-gry after that because I continued to train for a March 30 Half Marathon.

still more of this

Eating everything in sight has become a habit.

I still run at least 3 times a week. Usually after work. I am hungry all the time and eat frequently.

This is what I eat on an average weekday:

oatmeal – 7 am
bagel & biscoff – 9 am
yogurt – 11 am
apple or pear – 12 pm
string cheese – 2 pm
protein bar – 4 pm
dinner (meat, rice, vegetable) – 6:30 pm
ice cream – 8 pm

I run on the weekends but my races have been 5ks and 4 milers. The problem is that I am carbloading like it was a long run and I am still ordering desserts like I was running 25 miles each week.

work temptations

I don’t know for sure that I have gained weight but my clothes are tighter so I probably have (or the weight has just moved to my hips.)

With bathing suit season just around the corner, (I am going to Florida on May 14.) I’ve got to change something!!

A. Eat less and shrink my stomach so I’m not so hungry?

B. Run more and continue eating what I want?

I’m thinking B!

Happy Running! Anyone else have a similar eating disorder?

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 23, 2014 by Darlene

Where Do You Run?

I get bored easily. So I like to run different routes:

on the track

I run on the track if I am injured because the track is easy on the feet. Also it is close to where I work so I run there when I have to squeeze in a quick run during lunch. It is also good for speed workouts.

in town (Delmar)

in the city (Albany)

I work in the city. So when I run after work, that’s where I usually do it if I don’t feel like driving. The downside is the traffic and having to stop at lights and in the winter, the icy sidewalks. In the town where I live, it is the same. I do my long runs or early runs there because it is convenient not to have to drive somewhere.

Washington Park

The Crossings

I love to run in the park. I can run to Washington Park or it’s a short drive. I love the flowers in the spring and summer and the leaves in the fall. There are hills so that is either good or bad. I like the Crossings also but I don’t go there often because I have to drive, and there is a lot of traffic getting there.

on the Delmar rail trail

Elm Ave park fitness trail

I am not much of a trail runner. But there is a rail trail not far from where I live. It is 4 miles out and back (and they plan to extend it.) Again, it is easier on the feet. There is no traffic so an easy out and back route. I also enjoy the foliage of the different seasons on the trail. I run on it frequently. Occasionally I have run on the fitness trail but I find the exercise stops distracting.

on the treadmill

I hate the treadmill. But I run on it when it is raining or too icy to run outside.

Nisky Bike Path

Corning bike path

Colonie park bike path

For any run longer than 5 miles, I love to run on the bike paths. They are flat and there are no cars. There are usually bikers, runners, and people around. The scenery along the river is beautiful. Unfortunate in a winter like this past one, they were not cleared of snow.

Florida!

Nope, not lucky enough to live near the ocean but if I did, I would be running there most of the time.

Bolton Landing

But as soon as summer comes, you will see more pictures like this when I am running.

Happy Running! Where do you run?

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!