February 4, 2015 by Darlene

January Recap

JANUARY GOALS:

Run 3-4 times each week (no matter how cold it gets.) – YES!

after work

on the TM 😦

near home

in the park and it’s staying lighter longer 🙂

uAlbany campus – a new route

Walk once a day while at work.- NOT really. Walking indoors is so boring so I have really slacked off.
Get some strength training or yoga done.- Very Little.
Run with a group when possible. No. Only in races but signed up for a group starting in March.

with Judy on Jan 3

Do long runs on the weekend to train for half marathon on January 17. NA. Ran a Half Marathon and a 10K race instead.
Complete a 10K race. YES!

HMRRC Winter Series #3 10K – 1:00:24

Complete a 15K race. YES!

HMRRC Winter Series #4 15K – 1:34:29

Complete my 10th & 11th half marathons. YES and YES!

#10 (Hangover Half) – a PR at the time – 1:18:33

#11 (West Palm Beach Half) – a Big PR and 1st in my AG – 2:09:40

Run at least 90 miles. Not quite. 82. (slacked off after the half)

jan15

What else?

I finished knitting a hat.

I spent 5 days in Florida as part of my Race-cation – beaches, birds and good friends

florida jan 2015 (100)

February Goals:

Run 3-4 times each week (no matter how cold it gets.)
Walk several times a week while at work.
Get some strength training or yoga done.
Run with someone else when possible.
Do long runs on the weekend to start to train for half marathon on April 18.
Complete a 10 mile race
Complete a 4 mile race.
Volunteer at a race.
Run at least 80 miles.

Happy Running! How was your January? Anything special planned for February?

February 3, 2015 by Darlene

Tuesdays on the Run: Runner’s Nutrition

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: Runner’s Nutrition

I should preface this post with the fact that I do not eat healthy most of the time. I love my carbs and my desserts (esp. ice cream).

That being said, here’s what me, the runner, eats :

Pre-Race Meal (the night before) – Pizza or Pasta

I don’t like too much cheese or sauce. I prefer a thin crust.

Again, I don’t overdo on the sauce or the cheese.

Pre-Race meal (the morning of) – Oatmeal or Cream of Wheat

Sometimes I make instant and sometimes I make the real stuff. My favorite flavor is maple or brown sugar cinnamon.

Snacks before and after running – Protein Bars

If I run after work, I usually eat one of these before I run. On days off, when I run in the morning, I eat one after my run. My favorites are Balance bar (yogurt honey peanut) and Kind (vanilla blueberry). I also like Cliff bars (pumpkin & gingerbread).

Fuel during long runs or long races – Energy Gels

I love salted caramel and peanut butter. Now there are 2 new ones – chocolate peanut butter & root beer!!

I usually take one GU before a race and every 4 miles during a long run or race. I have never had any stomach issues with GU,

What I drink before run & during a race – H20

Just plain water…nothing added. And usually from the tap. I don’t like to carry water so I drink it before and after or loop back to my car. Races are perfect since they provide water.

What I drink after a run or a race – Chocolate milk

Not fuel but refuel. For some reason, after a race, this is the only thing I can eat/drink right away. It doesn’t upset my stomach.

Non-running related Nutrition:

Breakfast – Hot Cereal

I like this brand when I can find it.

Lunch (I snack throughout the day at my desk) – Bagel, Yogurt, Cheese, Apple

Dinner – Meat or Fish, Brown Rice & a Vegetable
Evening Snack – Ice cream (what else?)

My downfall is eating in restaurants and at other people’s houses. I have NO WILL POWER!

Happy Running! What do you eat as a runner? Do you eat healthy?

February 2, 2015 by Darlene

Monday Running Update

Last Week: (AP Half Marathon Training week #1)

Monday – rest, ~~walk at work,~~ ~~tennis~~ (Cancelled due to snow storm that never arrived)
Tuesday – ~~3 mile run on TM~~, 1.7 mile run (2 hour delay for work) ~~tennis~~ (cancelled, we got some snow)

Wednesday – ~~walk at work,~~ ~~3 mile mile run on TM~~, (too busy at work), dinner out with tennis friends
Thursday – ~~walk at work~~, 3 4 mile run, mall walk with BFF

new route – around the UAlbany campus

Friday- ~~walk at work~~, 4 3 mile run on the TM(too snowy, windy cold), mah jongg

except I listened to my first episode of “Serial” – hooked

Saturday – rest, errands
Sunday – HMRRC Winter Series #5 – 10 m race

a tough one – they can’t all be easy but at least it was sunny and less windy than last week

This Week: (AP Half Marathon Training week #2)

Oh no! 6 more weeks of winter 😦

Monday – rest
Tuesday – 3 mile run on the TM at work, tennis
Wednesday – rest
Thursday – 4 mile run
Friday- rest, mah jongg
Saturday – Polar Cap 4 m race + some more miles??, Lake George Winter Carnival
Sunday – rest

I’m linking this post up with Tara at Running n’ Reading for her Weekend Update!

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

February 1, 2015 by Darlene

#TakeTheLeap with #Prana and #SweatPink Yoga Challenge!

Time for another Mad Lib!!!

When I think about yoga, the first thought that comes to mind is flexibility. Yoga relaxes me and makes me feel calm.

That’s why I am so determined to participate in prAna’s Take the Leap 30 days of Yoga Challenge with Sweat Pink. I plan to Warrior I my way to a more flexible and infury-free 2015!

For me, the biggest challenge when it comes to yoga is finding the time to do it! Taking the Leap with prAna and Sweat Pink is a great way for me to face/conquer/achieve/find that time! My favorite place to yoga is Heartspace in Albany because it is so close to work and the instructor is great.

I am hoping this challenge will inspire me to do yoga every day. I can’t afford the time or money to go to classes. But there are so many online videos. I think I can squeeze in at least 5 minutes a day.

I doubt you see many pictures of my poses on Instagram. As I may have mentioned, I am not very flexible and so my poses are not pretty. It is also difficult to get pictures from a flattering angle.

However, I would love to see some yoga poses from my readers! Post one to Instagram and tag me!@dsc59

Come one! Take the Leap with me!

It starts tomorrow!!!

Join prAna and Sweat Pink’s Take the Leap Yoga Challenge and be eligible to win $500 worth of prAna gear and/or be the lucky winner who gets to gift $500 worth of prAna gear to one lucky winner. They just launched their new Spring collection so you best get on it!

If I win, I would gift my friend, Judy from FB, because she loves yoga!!!

Join the Take the Leap with prAna and Sweat Pink Facebook group/event which we’ll use for updates, sharing, and inspiration!And join the challenge on Instagram, Twitter, and your blog using the hashtags:
#TakeTheLeap
#prana
#SweatPink and of course tag @prana @FitApproach

And as runners, we know that yoga is great for running!!

Here are some past posts about just that –

Happy Running! Want to play? Just copy and paste the Mad Lib in fill in your own blanks! Are you taking 30 Day Yoga Challenge?

February 1, 2015 by Darlene

HMRRC Winter Series #5 Race Report

HMRRC Winter Series #4 – 15K (same course)

Hudson Mohawk Runners Club sponsors FREE races throughout the winter for its members. The course is pretty boring but free is free.

This weekend, they offered distances of 4M, 10M and 20M.

I usually run 8 miles on the weekend unless I need to do more for half marathon training. My next half isn’t for 11 weeks so I was tempted to take it real easy and do the 4 miler. Especially since I ran 13.1 miles and 9.3 miles the past two weekends.

But then again 10 miles is only a little more painful than 9.3 so what the hell.

during my last 10 mile race in October

So I signed up for the 10 miler and hoped my legs wouldn’t be too mad at me.

This would be my 4th 10 miler (all last year):

2014
Mayor’s Wellness 10m – 1:49:55
Adirondack Distance 10m – 1:44:39
The Perfect 10 Miler (in NJ) – 1:38:45 PR

It looks like I have gotten faster. I expected to have run a similar race to last week. I finished 9.3 miles in 1:34:39.

So my expectations for this one was to be around 1:40:00 or so. Since the race last Sunday, I had only run several times and they were short ones due to our snow storm and how much I hate the treadmill.

Believe it or not, it was even colder this week than last..

feb1

It was in the teens and single digits with the wind chill….my coldest race so far this year. When I heard that, I considered not going. I was hoping that at least the wind gusts wouldn’t be like last week.

So I bundled up and I left early to get parking since these races are crowded and there are other events going on at UAlbany. I got there about 45 minutes early.

What I love about this local race is that you get to see a lot of people that you know.

I immediately bumped into my FB friend, Judy. I got to chat with Sue from Adirondack Runners and met some of her friends who tried to talk me into running a full marathon. They were all running the 4 miler. Lucky them! I also got to see Patrick, my running coach from the Turkey Trot. He was the race coordinator this week.

I stayed indoors until the very last minute and then made my out way outside.

It was COLD!!! But sunny like last week (and less wind.) But COLD!!

This is the 5th time that I have run this course (two 15ks, a 10k and a half marathon) this season. It doesn’t get any better.

The difference this time was that those running the 10 miler started near the tennis courts and the first mile was a loop around the courts before continuing on to the two loops of the State Office campus.

I’m in the pink hat

The sun made the first few miles very pleasant. I even unzipped my jacket and took off my gloves.

Usually my legs feel very stiff and sluggish for the first few miles but this time, my quads really ached. It may be time to cut back on those long weekend runs.

I trudged along and didn’t walk until the first water stop at mile 4 or so. I took a Gu and walked for awhile. It felt so good to walk but then it was hard to get going.

I just told myself that this was simply a training run and just do it. (I tried to pretend that the snow was sand and the parking lots ocean – didn’t work last week and worked less this week.)

I ran most of the race alone except at the beginning when we ran with the 4 milers for awhile. At that point, I ran into someone from an old tennis team. I hadn’t seen her since 2002 and didn’t know that she was a runner. We chatted and it was nice to be running with someone.

My lower back didn’t hurt like last week. This time it was my upper back and left shoulder. It’s always something. At least I didn’t get blisters.

I walked again and again and took at GU at second water stop around mile 8.

At this point, the wind picked up and I zipped up my jacket and put my gloves back on.

I was so ready to be done and I had the choice of either running faster to end it quicker or just walking to ease the pain of running.

Well, I got a second wind and picked up my speed for awhile. Unfortunately it didn’t last.

The last mile seemed endless and I walked several more times. (At the mile 9 sign, my Garmin said 9.2…ugh…a long 10 miles).

It didn’t seem worth struggling to run. I knew I wouldn’t PR and I didn’t really care.

winter5-384

Finally I approached the finish line and mustered up enough energy to sprint. I wanted at least to beat 1:43.

And I did, I crossed at 1:42:50.

I couldn’t wait to get inside…

and have some hot soup (vegetable), bread and then, hot chocolate and cookies.

yummy

I finished 113 out of 145. They gave awards for the top 2 in each 10 year age group.

ws5

I was 5th among the speedy old ladies.

ws5

Considering how I felt the 2nd half of the race, I was happy with the results. It was a course PR (my 1st time on this course) and my 2nd fastest 10 miler ever.

Race splits:

mile 1 – 9:39
mile 2 – 9:55
mile 3 – 9:50
mile 4 – 10:10
mile 5 – 10:41 (water stop)
mile 6 – 10:26
mile 7 – 10:30 (short walk)
mile 8 – 10:46 (water stop)
mile 9 – 9:55
mile 10 -10:26 (more walks)
.1 – 7:16

As always, the second half was slower than the first but at least I got it back temporally for mile 9.

I was glad that I ran the race. I never regret running a race. Especially a free one.

But does it ever get easier? My pace since my half marathon has gotten slower each time.

As I said before, it’s time to cut back on the long runs .

Next weekend I am going up to Lake George for a 4 mile race. I am so excited to be leaving the gray, sceneryless HMRCC race courses. (Unfortunately it is an hour north and even colder up there!!)

Happy Running! How you are enduring the winter? Did you run this weekend?

January 31, 2015 by Darlene

Runfessions January

This month I’m linking up with Marcia’s Healthy Slice for Runfessions. This my first Runfessions post. Maybe I will continue to do this monthly.

This month, my races have gone pretty well – 2 half marathons, a 10k & a 15k.

But here are my Runfessions:

1. I have been skipping some of my week day runs

pretty to look at but not to run on.

or cutting them short.

1.7, really?

I try to run every other day but this weather is getting to me. It’s not the cold but the ice and snow. And I hate the treadmill. I need to get on track or this will be a long winter.

2. I make excuses for going to the gym or to yoga.

I have not been even once. The excuses are NOT good ones – too tired, have to go to the library, too lazy to change into my clothes, hungry, etc.

this bad has been sitting on my floor at work for weeks

3. I have been eating ice cream again.

Since I started running, I have gained 10 lbs. I’ll contribute 5 to aging but the other 5 need to go. Most people will say “You look fine.” But those of you who have always been thin will understand when I say “I am fat for me.”

So I stopped buying ice cream. But the other night while watching TV, I said to my hubby “I want ice cream!” And the creep went out and bought some. (I think was because he wanted some too.)

Freihofer's Run for Women 2009
I have since given away all my shorts (because they no longer fit) and have bought skirts.

W. Palm Beach Half Marathon
4. Yesterday I ran in 2 different socks.

Not a big deal. But I pride myself in being matchy matchy. But it was still dark in the morning when I packed my bag and gray and light blue looked the same.

5. I hesitate running new routes because I am directionally challenged. Yeah, I get lost easily (even in my own neighborhood.)

I was headed out Thursday to run on one of my usual routes. It was 30 degrees (a heat wave from the -30 it was last night) and we were in between snowstorms. Then I noticed that my Clif Bar sent me the above message.

So I drove to UAlbany where I heard that Perimeter Rd was clear of snow. And it was clear. Even though, the route goes in a circle around the campus, I was still worried about getting lost. (Thankfully I didn’t.)

6. Every now and then I consider registering for a full marathon but I freeze. Part of me wants to do ONE just to say I did. But I worry about the time commitment, the training and my fitness.

If I did one, it would have to flat and take place in early May or in a warm climate in early winter.

I think I would do it I had some to share the training and motivate me through it. But I don’t. (Any volunteers?)

7. I don’t stretch or foam roll or do anything.

I don’t even own a foam roller.

I know it’s bad. I know I should. But I never do. (Unless I am with a group and everyone is.)

But I am always stretched (pun) for time.

I just change my clothes, go outside, start to run, stop, go inside, change my clothes.

And that’s how I roll (another pun).

8. I wear my running clothes more than once.

I’ll preface that with the fact that I do not sweat. (Unless it is 95% humidity in the summer). Especially in the winter. I just do the sniff test and put them back in my bag for another run.

these have probably been worn several times

I would be really embarrassed to tell you how many times the clothes that I keep at work have been worn to run on the treadmill. (I think I should bring them home and wash them next week.)

Well, that’s it for now.

Happy Running! Have any Runfessions to share?

January 30, 2015 by Darlene

Friday Five: Favorite Indoor Workouts

Every Friday, three DC area bloggers Mary 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: Favorite Indoor Workouts

This is hard for me because I HATE to work out!!!!

But here are 5 that I occasionally do:

1. Yoga – I actually like yoga but running gets in the way and then there is the money to take classes. I really should do it on my own.

yes, this is me to the right.

2. Planks – I was doing these daily for about 1 minute but like everything else, I stopped. But when I remember, I do them.

NOT ME!

3. Weights – my co-worker loves weights and gave me a pair of 5 lbers. They sit on the floor near by desk at work. Every now and then I do several arm exercises with them.

4. Treadmill – this is only out of necessity. I run on it when the weather is so bad that I can’t possibly run outside. And I must have my iPad to watch TV on or I will go insane.

5. Upper & Lower Body Machines at the Gym – I don’t mind these but am lazy about going (even though I belong to a FREE gym.)

Happy Running! What are some of your favorite indoor workouts?

January 29, 2015 by Darlene

GOTR

This is my new volunteer gig.

I signed up to be a Running Buddy for our local GOTR program.

Here’s what it will involve:

The Running Buddy provides encouragement and support to their buddy throughout the course of the season by sharing weekly notes of encouragement. These notes can be emailed or delivered to their buddy’s Head Coach.

The Running Buddy acts as a personal cheerleader for their buddy by attending the practice 5k and the end of season 5k.

The Running Buddy completes the 5k with their buddy and expresses support and enthusiasm for her accomplishment!

Girls on the Run Capital Region is a 10-week afterschool program for girls in grades 3-8 that uses running and physical activities to teach life skills and help girls develop a lifetime appreciation of health and fitness.

The 6 sites are located in Albany, Rensselaer and Schenectady counties. (I hope to volunteer at a Delmar elementary school near my home.)

This spring’s 10-week season starts the week of March 9th, concludes the week of May 18th. The Final 5K is May 10th in Central Park, Schenectady. (This is the Mother’s Day 5K that I was planning to run.)

Practice 5K’s will be held the last two weeks of April at the respective schools. Orientation and assignments will be made in mid-March once the season is underway.

1507470_845852132101466_4427852455331022474_o

Fall 2014 5K

This sounds like a rewarding and fun experience with minimal time commitment.

I can’t wait!

Happy Running! Anyone else ever volunteered with a GOTR program?

January 28, 2015 by Darlene

Reflections On My Last Half Marathon

keep-calm-it-s-only-a-half-marathon-2

I had a great half marathon in West Palm Beach, Florida.

All the stars were aligned. How could I not?

I was uninjured and not even coming off an injury

happy healthy feet & legs!

The course was FLAT

race_697_photo_14870945

It was cool but not too cool at the start and during the race, it was warm but not too warm.

There was barely any wind.

race_697_photo_14870992

You ran almost the whole race with water views.

race_697_photo_14871007

I was relaxed.

the day before

I enjoyed the race while I was running it.

As a result, I had a 9 minute PR and won my age group. Perfect, right?

Don’t get me wrong. It didn’t come easy. Running does NOT come easy to me.

my final training mileage

I followed a flexible training plan. I tried to be more consistent with my running. Most weeks I ran 4 times (yellow squares). Even when it was cold, I got out there.

Thanks Judy for the company!

I also made sure I had my rest days (white squares).

time with my mentee & her sons

and with my friends

I love to race and I am happy that I ran some races (blue squares) too. For me, races are my speed work.

10K - 57:03 - PR

5k:29:02

In addition, the first 5 weeks, I did speed work on Mondays as part of a running group. After that, the speed work disappeared.

But for me, the important part are the long runs. And I think I got them all in: 8, 9.3, 8, 8, 9.3, 11, 12, 13.2, 8.

What was missing?

I would have liked to do more cross-training. I played tennis once a week but I wish I had done more yoga to increase my flexibility and have gone to the gym more often to do some strength training exercises.

I only went ONCE

It also would have been even more enjoyable knowing someone else at the race. It is always nice to share race experiences with someone you know.

fun at the Love Run Half Marathon last March

And of course, no one likes pain and my blisters hurt!! But they were temporary and went away quickly. (I was able to run a 15K a week later.)

As I write this, I am on Week 1 of the same training plan for the Asbury Park Half Marathon on April 18, 2015.

I registered for 3 half marathons in 2015.

The West Palm Beach race was supposed to be palm trees and sunshine and a race to enjoy being away from the cold.

The Walkway Half on June 13, 2015 is supposed to be a new cool race over the new bridge. There should be people I know running it. But it may be pretty hilly.

I was planning on the Asbury Park race to be my goal (PR) race.

However, after this past half marathon, things have changed in my mind. Of course, I will train and run the best race I can. But I no longer feel the PR pressure. If 2:09:40 is my fastest time, I can live with that.

Asbury Park will be along the ocean and should be scenic. But as we know, April can still be cold and windy. I plan to enjoy it and we’ll see how it turns out.

aphm

So for half marathon #2 of 2015, bring on the training! And…

keep-calm-it-s-only-a-half-marathon-2

Happy Running! How do you deal with PR pressure? Can you just run for fun?

January 27, 2015 by Darlene

Tuesdays on the Run: My Worst Races & What They Taught Me

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: My Worst Race(s) & What They Taught Me

Worst races can happen for many reasons. So here are a few of my worsts:

Worst Weather – this would be a tie for the Lake George Half Marathon and the Love Run Half Marathon. Both were run in a COLD downpour for the whole 13.1 miles. I was freezing and wet and very uncomfortable.

Love Run 2014

Lake George HM 2011

Worst Pain – this would be again a tie for the Runner’s World 5k and the Freihofer’s Run 2013. Both were run with foot injuries. I had a stress fracture in my right foot for the RW race and a broken bone in my left foot for the FRW.

TW 5k 2012

FRW 2013

What I learned: I am stronger than I thought. I can push through anything if it is important enough. I enjoy racing enough to run even through less than optimal conditions.

Worst Feeling (Physically) after the race – This would be after the Saratoga Springs Half Marathon. I had a virus and it was hot and very humid. I felt sick the whole race but stuck it out. After the race, I almost passed out twice. UGH!

Saratoga HM 2014

What I learned: Hydration is very important. Summertime may not be the best time for me to run a half marathon.

Worst Feeling (Mentally) – This would be after the Santa Clarita Half Marathon in CA. It was my 5th half that year and I trained really well for it. I was expecting a PR. Well, it didn’t happen for whatever the reason (rain, jet lag, altitude, etc.) When I knew I wouldn’t, I kinda gave up. Afterwards, I felt very disappointed and that ruined the whole race experience for me. My friend also did not run well. So we both just wallowed in self pity.

St Clarita HM 2011

What I learned: Do not place so much importance on getting a PR. Anything can happen during a race and completing it is a victory in itself. Just enjoy every race experience.

Happy Running! What did you learn from your worst race?