August 16, 2012 by Darlene

Running Injury-Free for Life

Of course, this would be a topic that would interest me.

This workshop was offered last night at the Crossings and sponsored by FleetFeet.

I signed up a while ago and had planned to run beforehand because I love to run at the Crossings.

However, since I had run 2 days in a row, I opted for checking out the new Trader Joe’s nearby instead. (I think that I was not that impressed because I don’t cook healthy –however, I did find a few interesting foods to buy.)

The workshop was given by a Sports Physician who is also an accomplished (Marathon) Runner and Triathlete. The room was pretty full…with what seemed to be older new runners and older experienced runners.

That would make sense, we older runners probably experience or worry about injuries more.

The presentation consisted of a bunch of boring powerpoint slides (once a teacher, always a teacher…others may not share my opinion of his talk) but I did manage to glean a few things (however, most things I already knew or were common sense):

Running injuries are more common:

to women
when you have already had an injury
when you run too many miles

What is important when running races:

have fun
finish
meet a goal

How to avoid running injuries:

quality miles (possible in 3 days a week – tempo, hill repeats, long run) not garbage miles – make your runs count
realistic goals
balanced diet (yes, you can cheat, if you need to and coffee is good for energy)
do hip stretches if you are prone to IT Band issues
listen to your body (heart rate too high = back off)
mix up your surfaces – trails, multi-directional runs, hills
shorten your stride

So although I didn’t learn a lot of new things from this workshop, it was motivating.

I set my alarm for 5:45 am and ran before work. It was a beautiful morning to be out there. I only ran 3 miles on a route with some hills and I tried to run with a short stride (I think.)

Happy Running! Any other advice on avoiding running injuries?

August 14, 2012 by Darlene

Dancing as Cross-Training?

I keep saying that I will do some cross-training…maybe even join a gym. Well, it hasn’t happened.

I tried to run after work yesterday, and my legs felt like lead. I actually had to stop and rest. I quit after 2 3/4 miles.

Sunday, one of my tennis friend’s daughter got married outside Boston and a bunch of us were invited to the wedding.

me & some of my tennis friends before the wedding

Some went on Saturday (but I had a 10K race) and some stayed over til Monday (but I had to work.) It was a long day for me. Definitely worth it…I had so much fun!

the happy couple during their first dance – check out the sequined high top sneakers on the bride!

They had a band (instead of a DJ) and they played perfect dancing music – music from the 60s, 70s, etc. We danced for hours.

dancin’ the night away

Hum…maybe that’s why my body was sore!

Today I felt a little better…ran 3 miles after work.

Happy Running!

August 11, 2012 by Darlene

Camp Chingachgook Challenge 10k Race Report

The tee shirt (I didn’t get one cuz they ran out)

(Note to self: don’t eat a pint of Ben & Jerry’s the night before a race. It kept me up most of the night with an upset stomach.)

Anyway, I got up at 6am hoping not to see rain. It was overcast, 70 degrees with 97% humidity but at least it wasn’t raining.

I ate my usual breakfast (coffee & oatmeal) and headed out. It was about 1 hour 15 minute ride up to Lake George. The Camp Chingachgook Challenge was held on the eastern side of the lake. My boat is on the western side so this was a new view of the lake for me. The Half Marathon starts in town and ends at the camp. The 10k is an out and back route starting and ending at the camp.

the 10K route

I arrived early (and it still wasn’t raining but it looked like it had rained) and immediately bumped into Christine, a law professor whom I work with. It’s nice to see a familiar face at a race.

The course is beautiful (nice views of the lake) but it is HILLY… rolling hills and at some points they resembled mountains. This was definitely the hardest course I have ever run.

No flat parts!

I started running up the hills during mile 1. Then I got worried that I would die so I walked up several of the steeps during the first half. There were 2 water stops each way & I walked through those as well.

Though it wasn’t a big race, you got to see the fast half marathoners go by and run along side the slower ones.

hills and more hills

The second half, I walked up 2 of the hills but tried to run more. My ankle didn’t really start to hurt until mile 5 and I didn’t feel as tired as I thought I would (considering my injury and my lack of long runs).

It never rained (though everyone looked drenched from the humidity). The sun never came out either.

I crossed the finish line at 1:09:07. A PR!! (Of course, it was my first 10K.)

everyone got a medal.

Christine was waiting for me and we headed to the food line…a barbecue with hotdogs, chicken, baked beans, cole slaw, pasta salad, watermelon. YUM!!

We waited for the awards. We both came in 2nd in our age group (but they only gave out prizes for 1st).

My hubby was on our boat. I debated going up but it looked like rain so I stopped at the outlets instead. I was right because the skies opened up and it rained on and off for the rest of the afternoon and then the sun came out.

I never posted my goals because I wasn’t even sure that I would run this race. But here they are:

Not finish last
Beat my practice 10k time (1:16:00)
Beat half my PR half marathon time (1:11:18)
Finish wanting to do another 10K

Woo Hoo! I met all my goals. I’m pretty pleased! (I left my camera home…hopefully the photographer got a picture of me.)

splits

Happy Running! Did you race this weekend?

August 10, 2012 by Darlene

Impromptu 10K

My favorite quote of the moment:

“The most powerful time to persist is when you don’t feel like it. Keep going, and the persistence itself will make you feel better.” – Ralph Marston.

So I had been feeling guilty about not running Tuesday or Wednesday am but it was 93 degrees when I left work on Wednesday.

I put on my running clothes and went to the Corning Bike Trail. I wanted to run 3 miles at least. I decided to run 3 miles out because the farther you run, the shadier it gets and then walk back.

I ran 3.1 miles slowly in 35 minutes and then turned around and headed back. Then I saw a very old lady running VERY VERY slowly but running (without walking). I felt guilty walking so I started to run and passed her. Then I walked and she passed me. We played leap-frog for a while until I tired and walked more (and she turned and headed back to where she started her run – the opposite direction as me). I was impressed with how slow she was running. I can’t run that slow and how she kept that consistent pace (even in the heat).

I ended up finishing my 2nd 5k in 41 minutes. Total time for the 10K was 1 hour 16 min.

Last year, I would have been discouraged in finishing in over ONE hour. Last week, I would only have attempted 3 miles.

But now, I realize that I can push myself through the pain. And yes, I did feel better afterwards.

Will I run the 10K on Saturday?

Yes (unless it is raining/thunderstorms)!

13.1 miles in the pouring rain…never again!

Happy Running!

August 6, 2012 by Darlene

Halloween and Cliff Jumping

Every summer, our friends’ marina on Harris Bay (Lake George) has a themed party. This year, the theme was HALLOWEEN. The boaters decorate their boats and have food and drink. Our friends (in the above photo) won 1st prize (again).

me & my hubby (in costume)

As usual, we had a lot of fun.

sunset on Harris Bay

The next day looked like it may be a rainy one.

So we packed up out boat and went out for a late breakfast. It rained while we were in the restaurant and then the sun came out.

So we went out on our friend’s boat

We decided to go cliff jumping. Well, actually, they were going cliff jumping, not ME!!

Rachel’s new camera, cool?

It was fun to watch. (I used “my ankle isn’t fully healed for a year” excuse.)

my hubby & Ron (with camera helmet)

Ron actually got some great video footage.

Rachel & her boyfriend jump hand in hand

My hubby even dove off!!! He’s such a kid!

Anyway, a supposed rainy day on the lake turned into a fun time.

The rain got rid of the humidity and the hot temps. My morning 3 mile run today was great.

Happy Running! Are you daring enough to dive off cliffs?

August 2, 2012 by Darlene

To 10K or Not to 10K? That is the Question.

I have never done a 10K. I almost did a 10K (but I got sick and couldn’t do it).

Last year, I ran a 15k and 5 half marathons (even one when I was recovering from an injury.)

As you well know, things have changed.

Since my injury, I have run three 5ks and many less than stellar training runs (I think they all have been crappy.) My longest run to date (with a lot of walk breaks) has been FOUR miles.

So why am I considering the HILLY

on August 11, 2012?

A. I like a challenge.

B. I run better in races than training.

C. It’s just a long run (that I pay $ for.)

D. It’s in Lake George. I love Lake George!

E. I need to burn calories (I have a wedding the next day and a tight dress to wear.)

F. I have lost my mind.

G. All of the above.

Happy Running! Did you ever compete in a race that you shouldn’t? Should I do this 10K?

July 31, 2012 by Darlene

July Recap – Where has the summer gone?

What happened in July?

The Good:

My mileage has increased. 64 miles this month!!! Woo Hoo!
I ran several 4 milers. (It’s still a struggle but it’s a start.)
I ran in a 5k race. (My pace was better than the last one. Love.Racing.)
I played tennis 4 times. (I’m rusty but enjoyed it)
The weather has been perfect for boating and relaxing on the weekends. (YAY!!)

The Not So Good:

Lunchtime hour walks have disappeared. (lazy, lazy, lazy – boo!)
Biking has been nonexistent. (no time & bike rack is on my hubby’s truck)
Stretching & icing- oops – none of that either. (Bad Girl!)
Running is still a struggle aerobically…too much walking…pace too slow…blah, blah, blah
Ankle is still painful…(almost all the time) YUCK!

Basically my plans for August are almost exactly the same as for July:

running (4 times per week)
faster running (fewer walk breaks)
longer runs (5 miles or more)
another 5K race (hopefully faster than the last one)
tennis (once a week)
boating on weekends
reading (when not watching the Olympics)
fun times with friends & family

In addition, I should go back to stretching, to walking at lunch & to biking (on non-run days). No promises here but I will try!!!

Sorry Ankle…I’ve neglected you!

Happy Running! How was your July? Anything different planned for August?

July 30, 2012 by Darlene

Unfaithful or a Change of Scenery Does Yer Good

Sorry Lake George!

You are my favorite place to hang out on the weekends. My favorite place to boat, to swim, to eat, to relax is on Lake George. My favorite view while running is Lake George!!

But this past weekend, I cheated on you!

It was the first of several Girls Weekends at my friend’s house on Schroon River.

view of the Schroon River from my friend’s deck

I debated going since I have been going boating on Lake George EVERY weekend and I thought I would miss going there. I was secretly hoping that it would rain.

most of the group

The group was a mixture of old friends (my Tuesday tennis group) plus some new friends.

I got there early Saturday – before anyone else so I went for a 3 mile run. LOVED IT!!!

It was so peaceful. Few cars…river views…a dam… bridges.. cute road names like “Watering Can Trail.”

if you look closely, you can see waterlilies

my friend lives on the right (before the bridge)

posing by the dam

drinking water?

When I got back, everyone was arriving and we went (drove) to the tennis courts.

I played MANY sets of doubles

It was overcast and very humid…but no rain 🙂

Sat. group on the courts

When we were done, we barbecued lunch and floated around in the lake and then lounged in Adirondack chairs reading.

After dinner we went for a walk – similar to my run’s route but a mile shorter. The rest of the evening was spent playing mah jongg and watching the Olympics on TV.

running down a country road

Sunday am, some more friends arrived to play tennis. I decided to run again – the 2 mile loop plus one mile to the tennis courts.

Sun. group

We played tennis for a while but it was very warm so several players left…I stayed since I arrived late.

Sunday afternoon played out exactly like Saturday – eating…swimming…relaxing. Eventually everyone had to leave to return home.

I stayed…I hung out looking at the river until I finished the book I was reading (Tenth Circle by Jodi Picoult). I just couldn’t drag myself away so I went for a walk and ended a perfect weekend appropriately.

I felt renewed…I didn’t realize how much I missed my friends…how much I missed tennis and that running on country roads in the Adiriondacks is the BEST!

I hope to be back Aug 25, Sept 8 and Sept 22!!!

Happy Running! How did you spend your weekend?

July 25, 2012 by Darlene

Wordless Wednesday

The waterlilies on Lake George are anxious to bloom.

I feel like those waterlilies.

I am anxious to bloom, too.

Happy Running!

July 23, 2012 by Darlene

Jingle Bell 5K Race Report

Yes, me and Montel ran this race at the Great Escape Amusement Park in Lake George.

I got up around 5:30 am and dressed as Christmasy as one could in the middle of the summer and drove about an hour north. The weather couldn’t have been more perfect. No humidity and warm but not too warm. (I decided on a white tech shirt, red skirt, white socks…)

where the race began

I tried to tell myself and that I wasn’t in racing condition yet. (My goal for that is Sept.) So I should just try to have fun.

I got there early enough to get my shirt and swag and go back to the car and put it away. I am glad I decided not to wear the shirt. I would have been too warm.

race tee shirt

The atmosphere was pretty festive. Christmas music playing and a lot of excited walkers. (The serious runners were racing in Saratoga at the Silks & Satin 5k.) There were less than 150 participants.

animals cheer the runners on at the start

Montel Williams really did show up. He started the race and then left.

He looks in great shape. Too bad he didn’t run…

I found out the course in advance but wondered how hilly it would be (since it is the Adirondacks!)

course map but it didn’t indicate elevation 😦

The race started at 8:00 am in the park and then went around one side of Glen Lake and then ended at the park.

Glen lake

As I have done before, I started out too fast. The first mile was up and down hills…rolling hills and I ran without stopping.

I was planning to take it slow and walk at the water stops. However, NO WATER!! Very odd for a summer race…even if it is only 3 miles. I did not drink any water before and I was very thirsty.

As a result, I was tired during mile 2. The hills weren’t as steep but it was straight uphill. I started to walk and walked several times..too many times.

Mile 3 had some downhill but when it entered the park, it never seemed to end. We ran up one bridge and down, then another and another and another. My Garmin said we should be done but we weren’t I walked so that I could at least sprint across the finish line if there ever was one.

Finally crossed at 33:20!!! I was disappointed because I wanted to do better than my last one (32:50).

People was complaining that their times were so slow. When I looked at my Garmin, it said 3.21 miles. My last race was 3:12 miles. So actually I did better! YAY!