May 13, 2025 by Darlene

2025 Tropicool 5k Race Recap

MAY 4, 2025

As you may remember, this race took place during my annual non-running tennis vacation in Naples, Florida. I play tennis every morning and then spend the afternoon on the beach. Each evening I go out for drinks, dinner and dessert with my tennis friends. Eight days of pure relaxation and enjoyment… (every May since 2005)

I love it. It’s usually my only vacation that doesn’t include a race. You have to admit that racing during a vacation does add an element of stress.

Well, in 2017. we changed our dates and I happened upon a 5k race that took place on the Sunday during our stay. One of my friends offered to get up at the crack of dawn and drop me off and another offered to pick me up.

Despite the loops and warm temps, I had a blast and did fairly well.

I also unexpectedly bumped into a tennis friend, Rebecca, who had moved to Naples.

As a result, I signed up for the same 5k in 2018 and 2019. I won an age group award each time and met up with Rebecca.

Our vacation was cancelled due to COVID in 2020 and the race in 2021 did not occur during our time in Naples.

So I was pretty excited to run this race again in 2022. The downside was that Rebecca died suddenly in 2021 and I knew that the race would remind me of her sadly.

I decided to run the race anyway and each year, if I was able, in Rebecca’s honor.

and yes, again I won an age group award

However since I was still recovering from a broken foot, I decided to skip the race in 2023 but last year, I put it back on my racing schedule.

another age group award for a course PW

After I signed up for this race, I got an email saying that they had to change the course. I could have gotten a refund. But what the hell. A new race!

Pre-Race Activities and Preparations:

The night before the race, we went out to an awesome dinner at a Peruvian Restaurant. No pizza or pasta on the menu so I had to skip the obligatory carb loading before a race.

Here is the NEW course map:

Apparently, it is the same course as the Baker Park 5k held in March every year.

Rather than being near the Beaches of the Gulf, it is along the Gordon River.

Of course, I checked out last year’s results:

Anyone look familiar??

at least, there’s hope for me here…

Race Day:

Sunday morning, I groggily ate my usual race breakfast at 5:30 am. As she did in previous years, my friend Catalina agreed to drop me off at the race start. I wasn’t familiar with the race location so I needed to arrive earlier than normal.

There was no packet pick up before the race. So I got my bib on race day. The swag was a shirt. And I had to hide it under a tree since I did have a bag or a car.

Since I was early, I walked around…. this was a really beautiful park… very conducive to running, walking, biking…

This was not a big race. There were about 275 runners – all ages and very friendly.

It was pretty cloudy when I got there and rain was forecast. At times, the sun did peak out. It was starting to get warm. I checked the weather app on my phone. Holy humidity!

I wore my usual race attire minus the compression socks:

As you can see from the map, the course winds the park and loops back toward the start.

pretty flat except for the bridges over the river

I had no plan for the race – just finish and get back to my friends so we could continue with our plans for the day. (Gone are the days when I finished this race in 27:xx!!)

I also haven’t raced in weather this warm since last August. This made me a little nervous. Can I run well in the heat/humidity? Will I die? LOL

I had no idea what the course looked like until after the race but I did take some photos before the race on what turned out to be part of the race course:

Mile 1:

the lady on the right was in my age group and finished a few seconds after me.

From the get go, my legs felt like lead but my biggest problem was that I had a hard time breathing and I felt dizzy. Was it the heat? Most likely it was not being acclimated to the humidity. I couldn’t wait to get to the water stop…

Actually I could not wait to walk…

Mile 2:

It seemed like forever but I think it was during mile 2. I stopped for water and walked for a while (longer than the first walk).

I continued my running which was painful and seemed to be like a slog…

As I mentioned above, the course ran through the park and it was very pretty. It was a mixture of flat paths and wooden bridges over the river..

I walked whenever I felt I had to… I really didn’t care about my time as long as I finished.

Mile 3 – 3.1:

I actually felt worse after walking so I ran and tried to just get to the finish line without puking.

Eventually the arch appeared and I gave it my all.

I was shocked when I crossed at 31:xx. I felt so much slower.

Post Race Activities:

I grabbed some water but skipped the refreshments which were only bars, bananas and navel oranges.

I quickly checked the results to see if I won an award. And I did!!

first!

My friend Pat came to pick me up. She walked around the park while I waited for the award ceremony.

I was happy that they started with the oldest age groups first.

Additional Race Reflections:

Definitely a tough one and again one of my slower 5ks but hey, I did it.

And I will do it again!

Racing for me is always enjoyable (at least afterward.)

Positives:

flatish course
well organized
ample parking
nice shirt (gender-specific)
Instant results emailed/texted to runners
creative age group award (picture frame)
important charity (scholarships to HS students)
Nice park
River views
Real rest rooms

Negatives:

Rebecca was no longer there. 😦
Warm temps and humidity
Not near the ocean

Would I recommend this race?

Yes! There was a lot of enthusiasm and runners of all ages.

Final Stats:

Next Up:

3.5 fun miles

and then:

10 miles – 5/25/25

Happy Running! Ever run a 5K race while on vacation? Do you find it hard to race in the hot weather? Please share.

Since today is Tuesday, I’m linking up with Zenaida (The Running Teacher) and Jenn (Runs with Pugs).

and tomorrow:

I’m also linking up with: co-hosts Coach Debbie Runs, Confessions of a Mother Runner, Mile by Mile, and Runs with Pugs

January 7, 2025 by Darlene

The Best of 2024

I do this post every year and I almost forgot this year.

Best Picture from a Race: HELDERBERG TO HUDSON HM

Best Weather during a Race: TCS NYC MARATHON

Best Race Swag: HOT CHOCOLATE 15K (VIRTUAL)

love this jacket

Best Age Group Award: CAPE COD HM

Best Race Refreshments: RUN 4 THE RIVER HM (beer, pizza, mac n cheese) and BARN 2 BRIDGE FALL FEST 5K (ice cream, chocolate milk, cheeseburger & fries)

Best Scenic Race Course: BRIDGE THE GAP 5K and CAPE COD HM (I’m a sucker for water views)

Best Race Finish: FREIHOFER RUN FOR WOMEN

who doesn’t love a downhill finish (even if you are walking)

Best Race Finish Time: SILKS & SATINS 5K

not even close to a PR but under 10 min pace

Best Organized Race: HELDERBERG TO HUDSON HM (and ALL A.R.E.-sponsored races)

Best Volunteer Stint: RUN FOR WOMEN 5K

Best Race Medal: BRIDGE THE GAP 5K (prettiest) and TCS NYC MARATHON (well earned)

Best New (to me) Race: KEEP MOO’VING 5K

ice cream!!

Best Race Outfit: FIRECRACKER 4

Best Race Location: CAPE COD and NYC

I enjoyed all of my 20 races in 2024. Each one was special in a different way.

Happy Running! What are some of your race highlights of 2024? Please share.

Since today is Tuesday, I’m linking up with Zenaida (The Running Teacher) and Jenn (Runs with Pugs).

and on Wednesday:

with co-hosts Coach Debbie Runs, Confessions of a Mother Runner, Mile by Mile, Runs with Pugs, and Laura Norris Running.

December 20, 2024 by Darlene

FFF: 5 Fitness-Related Items I’d Like for Christmas/Hanukkah

My Christmas Wish List: Fun Christmas notebook for kids, teens, and parents. Thanksgiving gift idea. Children can write what they would like for to ...

The Topic this week is: 5 Fitness-Related Items I’d Like for Christmas/Hanukkah

1.A Gift card for a Running Store

So many things I could buy there…

2.Sunglasses

I always either lose them or break them.

Goodr Sunglasses - The OGs - Find Your Feet Australia

Goodrs are my favorites

3.Socks

Yes, I often lose one and only my good ones.

Image result for balega socks

4.Weights

Since I paused my gym memberships, these could come in handy.

Fitness Gear Coated Dumbbell - Single product

5.Entry Fee for Race

Happy Running! Are any of these on your list? What else would you like? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other blogs!!

December 3, 2024 by Darlene

TT: Giving Tuesday – Favorite Charities

Since today is Giving Tuesday, the topic for today is: What are your favorite charities?

I try to support the charities that are meaningful to my friends or that support cures for diseases that have taken the lives of family and/or friends.

Here are a few of my favorites:

- Michael J. Fox – my friend’s husband died of Parkinson’s.
- Team in Training – my running friend’s daughter died of blood cancer.
- Alzheimer’s Association – a friend is currently suffering
- Breast Cancer – too many women that I know have battled this disease.
- STEM – an organization that supports women who have been victims of domestic violence.
- Heart Association – this has negatively affected some friends’ husbands and family members.

Happy Running! What are your favorite charities? Please share.

Since today is Tuesday, I’m linking up with Zenaida (The Running Teacher) and Jenn (Runs with Pugs).

and tomorrow:

I’m also linking up with: co-hosts Coach Debbie Runs, Confessions of a Mother Runner, Mile by Mile, and Runs with Pugs

November 7, 2014 by Darlene

Friday Five: Staying healthy & on track during the holidays

Every Friday, three DC area bloggers Mar at Mar On the Run, Cynthia at You Signed Up For What?! and Courtney from Eat Pray Run, DC to host the Friday Five linkup. Anyone can join with their own Friday Five post (yes, it must be a Friday Five!!) They encourage you to visit other blogs on the linkup, comment, share and engage!

This week, the theme is Staying healthy & on track during the holidays

1. Bring healthy snacks to work. If you are hungry, you will be tempted to eat something unhealthy. This is what I always have in my lunch bag everyday.

2. Walk whenever you can. That means taking the stairs rather than the elevator. Eat a quick lunch and go for a walk. Take a walk after dinner.

3. Sign up for a race. If you do, you will be motivated to get out and run. Running burns calories, right?

4. Do some kind of cross-training activity that you enjoy– work out, do yoga, pilates, zumba, play tennis or whatever you can to stay active.

5.Get on the scale. I rarely get on the scale but I try to weigh myself more frequently during the holidays. Nothing like several lbs gained to make me lose my appetite.

Will I cheat? Of course but I try to make them worthwhile cheats on special occasions. (I have a weakness for desserts…)

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christmas cookie exchange at work

Happy Running! How do you stay healthy & on track during the holidays?

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?

May 30, 2014 by Darlene

Running, sipping and painting

I didn’t run on Tuesday, a beautifully warm almost 90 degree day. I played tennis instead.

On Wednesday, I had plans after work. I took a walk in the morning. It was gloomy, misty and cold – 50 degrees!

And then during my lunch break, it looked like rain so I decided to run around the track. That way, I cold stop if it started to pour. I also decided that I would do modified tempo runs. For me, that means, run fast twice around the track, stop for water and continue that until I reach 3 miles.

beat the rain and my pace was decent (however the timer was paused when I stopped for water.)

Then I was free after work for our monthly tennis girls night out – this time we went to Saratoga Paint and Sip.

sp&s

You sign up for a class and you are instructed how to paint a certain painting (Ours was called “Water Me.”) While you paint, you listen to music and drink.

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getting started

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backgrounds done

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adding the flowers

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making progress

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and we’re done!

What a fun time. It is harder than it looks (unless you are artistic.) And the paintings look better in the photo than in reality. We laughed and laughed. I totally recommend it.

The night wouldn’t be complete without some dessert.

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yum!

Yesterday, the weather was perfect – sunny and cool.

I decided to run on the Delmar Rail Trail which I have done in the past. But this time, I decided to run in the opposite direction.

I wasn’t sure what I would find.

The trail was very narrow in parts. Parts were covered in stones which made it difficult to run on. I ran under bridges. I saw a group of baby red foxes. Then I saw an large grey fox. I stopped at 1.8 miles because I wasn’t sure if the trail continued and returned.

I was glad I was adventurous but it was a little scary running it alone.

Happy Running! Are you artistic? Are you daring in your running routes?

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 21, 2014 by Darlene

Monday Running Update

Last Week:

Monday – 3 miles, Passover seder

on the track during lunch – gusty & steamy

LOTS OF GOOD FOOD!!

Tuesday – rest, 1 mile walk at work, tennis

back inside – RAIN

Wednesday – 1 mile walk at work, 4 5 miles

40 degrees colder than Monday

sunny but cold…snow was almost gone

Thursday – 2 – 1 mile walks at work, 4 3.5 mile run

indoors, looking outside into the courtyard

outdoors followed by a treat

outdoors – cool but sunny

Friday – 2 -1 mile walks at work, rest, mah jongg

on the track

Saturday – 4m race + 3 miles

unofficial PR & 2nd in my AG

slow recovery run on the rail rrail

Sunday – rest, Easter dinner, some spring mulching

This Week:

Monday – 4 miles
Tuesday – rest, tennis
Wednesday – 4 miles
Thursday – rest
Friday – 3 miles, mah jongg
Saturday – rest
Sunday – 5K race + 4 more

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

April 16, 2014 by Darlene

Who Keeps You Healthy?

The American Recall Center is a brand new site devoted to providing health and wellness news in simple, straightforward terms. Their ultimate goal is to help their readers take complete charge of their health by being fully informed!

hh2
This past March, they reached out to a group of other bloggers to create a blog post that included an explanation and photo of who in their life kept them healthy. In other words, who’s their “Health Hero“? Because of the fantastic response and the relatively small number of bloggers that participated, they are running this campaign again for the month of April.

Like they did in March, they will feature a collage of all of the images from every participant in their Community Section.

My Health Hero:

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My health hero is my co-worker Sherri. Where I work, our jobs are mostly sedentary. In other words, we sit at a desk all day and work on the computer.

Sherri, who has severe neck & back problems (that require PT and cortisone shots) and recently had a hysterectomy, is more active than anyone I know.

She arrives early each day so she can walk before work. For her 15 minute morning break, she walks a 1 mile inside when the weather is cold (which his most of the time in the NE) or outside around the track in the nicer temps.

For her lunch hour, she rides the exercise bike or walks on the treadmill.

And for her 15 minute afternoon break, she repeats her morning routine. If that weren’t enough, she has free weights at her desk so she do upper body strength exercises in preparation for kayak season.

Before I met Sherri, I would sit at my desk all day! I even ate lunch at my desk. Now at 11 am, she stops by my office and encourages me to accompany her on her 15 minute walk around the school.

I am a runner but she walks almost as fast as I run. I struggle to keep up but I am so happy that she gets me out of my chair once a day. She may even motivate me to leave my desk for lunch, too.

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