January 28, 2015 by Darlene

Reflections On My Last Half Marathon

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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

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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.

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You ran almost the whole race with water views.

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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…

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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?

January 26, 2015 by Darlene

Monday Running Update

Last Week:

Monday – rest, sun, ~~tennis~~

soaking up the sun at Delray Beach

Tuesday – rest, sun, fly home to NY from Florida

morning walk at a wildlife sanctuary

Wednesday – ~~walk at work~~, 4 3 mile mile run

back in frigid temps and jumping over ice patches

Thursday – ~~walk at work,~~ ~~rest~~ 3.5 mile run

in the park after work & it’s staying lighter longer 🙂

Friday- walk at work, ~~3 mile run~~, ~~gym~~, mah jongg
Saturday – rest, car appt, walk, errands
Sunday – HMRRC Winter Series #4 – 15k, movie

This Week: (And it looks like a SNOWY one.) – AP Half Marathon Training week #1

Monday – rest, walk at work, tennis
Tuesday – 3 mile run on TM, tennis
Wednesday – walk at work, 3 mile mile run, dinner out with tennis friends
Thursday – walk at work, rest, mall walk with BFF
Friday- walk at work, 4 mile run, mah jongg
Saturday – rest
Sunday – HMRRC Winter Series #5 – 4 m or 10 m race

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 ?

January 25, 2015 by Darlene

HMRRC Winter Series #4 – 15K race Recap

Winter Series #1 (15K) – same course – Just warmer.

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

winter series #3 in 2013 (10K)

This weekend, they offered distances of 3M, 15K and 30K.

I usually run 8 miles on the weekend unless I need to do more for half marathon training. My next half isn’t for 12 weeks so I was tempted to take it real easy and do the 3 miler. Especially since I ran 13.1 miles last weekend.

But I signed up for the 15K and hoped my legs wouldn’t be too tired.

This would be my 7th 15K:

2014
HMRRC #3 – 1:42:40 -same course
Stockeadeathon – 1:33:23 (PR)
HMRRC #1 – 1:34:55 – same course

2013
Stockeadeathon – 1:42:22

2011
Stockeadeathon – 1:36:08

My expectations for this one was to be around 1:40:00. Since my half last Saturday, I had only run twice and they were short ones.

I got lucky with the weather. It was no longer sub-zero but a balmy 25-30 degrees. Probably colder with the wind chill.

The biggest problem was the WIND. The news said 30-50 mph gusts. Holy crap! When I heard that, I considered not going.

But the sun was shining and the forecast called for several snowstorms this week so I figured that I better get out there and run.

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.

Since this race was organized by ARE, they had bibs and there would be chip timing. I had no idea and didn’t bring my race belt. Oh well, I just pinned the bib to my skirt.

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 and then Bridget & Elisa, some SRMs, fellow blogger Jen and Christine, a law prof where I work. I also got to chat with Helen from the Turkey Trot group and Sue from Adirondack Runners. They were all running the 3 miler. Lucky them!

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

The sun felt nice but I knew this feeling wouldn’t last once we were facing the wind. And I was right.

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, though.)

And it was cold with the wind blowing in your face. And I was sweating with the wind at my back and the sun in my face.

The course is very boring but it also has inclines. Nothing steep, just enough to keep it interesting. This year, I have tried to be better about hills and not walk up them. And I didn’t.

My legs felt very stiff and sluggish for the first few miles. By mile 3, I felt better. I walked and took my first Gu around mile 3.5. I felt good up to mile 6 or so. The wind was getting stronger and it was tiring me out. Unfortunately half the race was run into the wind.

My legs ached like I had recently run a half marathon. (That’s right, I did!) My lower back started to hurt. I walked again and took at GU at the water stop around mile 7. (No blisters! YAY!)

From then until the end, I walked several more times. It didn’t seem worth struggling to run. I knew I wouldn’t PR and I didn’t really care.

this is obviously a fake smile

The last 1 mile was the worst — into a strong wind. I couldn’t barely move forward.

Finally I approached the finish line and a guy said: Wanna race? So I did sprint but he beat me.

I crossed at 1:34:36. (Chip time: 1:34:29 – Garmin time: 1:34:18)

ws4

I was 107 out of 158. This is a fast group as usual. They gave awards for the top 2 in each 10 year age group. Not moi!

I was 7th!

I was happy with the results. It was a course PR and my 2nd fastest 15K ever.

done!

I went inside to warm up and have some soup (red pepper & quinoa), bread, cookies, fruit, hot chocolate. Not a bad spread for a free race .

Race splits:

mile 1 – 9:34
mile 2 – 9:49
mile 3 – 9:51
mile 4 – 10:38 (water & gu)
mile 5 – 10:03
mile 6 – 10:02
mile 7 – 10:37 (water & gu)
mile 8 – 10:24 (walk)
mile 9 – 10:43 (2 walks)
.3 – 8:50

If only I could maintain some speed during the 2nd half of my races…

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

Next weekend will be my last HMRRC Winter Series Race – 4 m, 10 m or 20 m.

I am still undecided about it – probably the 4 miler but maybe I am glutton for punishment and will run the 10 miler.

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

January 24, 2015 by Darlene

West Palm Beach Post-Race Report

I must say that I was on a race high the rest of my vacation in Florida.

It also helped that the weather was nice. For Floridians, it was cool. For me, it was perfect. In the high 70’s in the afternoon. No rain!!

My friend Georgette met me after the race. Someone told me about the huge outdoor market in West Palm Beach so we hung out there and bought French pastries and fish and veggies to barbecue for dinner.

love orchids!

yum yum

Then we drove to where she lives – Hobe Sound. We had some snacks and then drove to the beach.

The salt water was just what my blisters needed.

got my pants wet from a surprise wave

We went back to her house and had a lovely dinner with her husband and college roommate.

Georgette and her hubby Ruel

Monday, we got up early and went for a walk around her condo. She lives on a golf course.

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Then I packed up my stuff and we drove around Jupiter and Palm Beach Gardens. She pointed out all the sites and where some of our other friends lived.

Our final destination was Delray Beach where I would be staying with Fonda, another tennis friend. After getting a tour of her condo, we went to a Greek restaurant for a delicious lunch.

Georgette headed home and Fonda & I went to Nature Sanctuary — Wakodahatchee Wetlands. It was amazing. I could have stayed for hours but it was getting dark by the time we left.

Here are just a few shots:

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When we got home, we walked around the area she lived, another golf course.

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Since we had a late lunch, we decided to go into Delray Beach and walk around town for awhile and then have a light dinner. We chose a restaurant with a view of the water and ate outside.

I had conch chowder (I try to have local food) and for dessert:

Monday morning, I got up early again. I debated about running but decided instead to go for a walk. You can walk at the golf course after 5 pm and before 8 am.

breakfast view

We had breakfast and then headed to the beach. It was a perfect day.

I read a book and then went for a long walk on the beach.

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It started to get breezy so we headed home and I needed to pack for my next destination.

Fonda drove to the other side of Delray Beach to my old friend, Michelle’s condo (on a golf course, of course.)

I went out to dinner with her and her hubby. It was a new Italian restaurant and they gave us free eggplant appetizers.

It was next door to a place called “The Girls Strawberry Patch – a very quirky place where rescued birds live and you can buy old toys.

We had the most delicious pizza.

When we got home, we vegged out in front of the TV. Michelle’s sister (a college tennis coach) was in town for a tournament so we watched the Australian Open for a bit.

Tuesday, my last day started with a 3 mile walk around another bird sanctuary (Green Cay) with Michelle and her sister.

it was cloudy

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After our walk, we went out to breakfast (2 eggs, 2 pancakes, 2 bacon). My diet starts when I get home!!!

Then we headed back to West Palm Beach (where I flew into) to meet one of our friends, Debbie, for a late lunch. All of three of us taught together years ago. Debbie just moved to Jensen Beach.

Before lunch, we toured Worth Ave in Palm Beach, where all the rich people shop.

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Then we walked around Clematis Street. Finally we headed to City Place for lunch. We ate outdoors at Brio.

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The food was amazing. I had a chopped salad and chicken/sweet potato risotto.

After lunch, we killed some more time until it was time to head to airport.

I am so grateful to have been able to escape the frigid temps of the NE and to have such amazing friends to host me in SE Florida.

Happy Running! Do you combine races and vacations?

January 23, 2015 by Darlene

Friday Five: 5 Things About Me

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 Five Things

1. I am not athletic or coordinated at all. I never played a sport growing up but in my 40s, many years before I ever thought of running, I started playing tennis. And like I am with running now, I was obsessed. I played everyday. I took lessons and played on several teams. I still play but it has definitely taken a backseat to running.

in 2002

in 2010

2014

2. My favorite foods are pizza and ice cream. I have no self-control when it comes to these foods. (In other words, I stop eating them when there is no more left.)

Soft Serve Ice Cream (esp. coffee) with sprinkles

3. I was a French major in college, spent my junior year in the south of France and was a French teacher for over 20 years. I still love everything French. I have seen Les Miz at least 12 times. (My dream to run a race in France.)

I love French desserts (and art, movies, etc.)

4. My birthday is the same day as Billy Joel‘s (May 9). I have seen him in concert many times. We are also both from Long Island. (He actually was part of a band that played at my friend’s sweet 16 party.)

billyjoel

5. My clothes (almost) always match. Neurotic? I used to say about tennis: “If I don’t play good, at least I’ll look good.” Beauty before fitness?

too much purple?

Stockadeathon 15K

Happy Running! Tell me 5 things about you!

January 22, 2015 by Darlene

West Palm Beach Half Marathon Race Report

January 17, 2015 6:30 am

I was very excited to run this race. First of all, I left the frigid Northeast. Secondly, I was healthy all year and hoping for a good race.

the course

After a sleepless night, I got up around 4:00 am, had my tea & oatmeal in my hotel room and then went down to the lobby around 5:00 am to wait for the shuttle to the race start.

It was chilly and dark. I arrived early and there was hardly anyone there yet. So I just walked around and shivered. I was freezing. I don’t know why since it was probably close to 60 degrees.

Eventually a lot of people arrived and many to register on site. Apparently, they offered a Groupon to get more people to run.

For a half marathon, it was small – only about 500 runners. There was also a 5k race (with about 300 runners) that would start 15 minutes after the half.

There was no bag check, just a locker than you had to pay for. I decided to just wing it and if I lost my jacket, it would be OK. So I hid it under a table. The restrooms by the amphitheatre were locked but there were many porta-potties. For some reason, I didn’t feel the need to go.

I met some nice people, as usual, to chat with while waiting. One lady was hoping to finish under 2:10. I said that I would love to do that someday too.

Soon it was time to line up. I wound up standing next 2 older women from DC who urged me to come to DC and race.

waiting to start

I was hoping that there would be chip times as well as gun times since I was some what in the middle of things. (It turned out that there were only gun times published.)

I should mention that this was the most beautiful course I have ever run. During almost the whole race, you were looking at the water.You can’t beat that!

It was still dark when we started since it was only 6:30 am. For the first mile, you ran around in the city and then looped around back to the start.

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From then on for a few miles, you were running along the water and watching the sun come up …awesome.

I liked the sky in this pic – and they were free to download

I glanced at my Garmin every now and then to make sure I wasn’t running too fast (and at the end, too slow).

But as usual, the first half was a lot faster than the second.

There were abundant water stops…at least every 2 miles and I stopped and walked at every one except the first (and I regretted that immediately.)

Once the sun came up, it was warm but not oppressively so until maybe the last few miles. I felt perfectly dressed in a tank top & skirt.

you can see the sun shining brightly

What was nice about the course was that for the first 7 1/2 miles, every mile or so, the course took you inside a neighborhood. It was nice to have varied scenery and then the course was curvy so you could cut the tangents (and I made sure I did just that.)

I took a Gu before the race and then again at miles 4, 8 and 12. I really felt good and knew that I would PR if I didn’t fall and break something.

I remember being at 1:07 at mile 7 and 1:38 at mile 10. I was happy about that.

The main problem was my feet. AGAIN! I started to get blisters (in the same place) around mile 6 and the one on my right foot got more and more painful as the race went on.

The last 5 1/2 miles of the race were straight along the water. (No tangents to cut.)

This was the FIRST race that I just toughed it out. Sure I was tired but I refused to walk.

I only walked through the water stops and not as long as I normally do (I need to learn to open, eat Gu & drink water quicker.)

The scenery was so beautiful that I just focused on that and how lucky I was to be there.

don’t you agree?

Finally the end was near.

this is how I felt too

I had spotted that lady that wanted to finish under 2:10 as she passed me a little while ago. I tried to keep her in my sight but she eventually vanished.

heading toward the finish line

I knew I had a good race and I was happy.

race_697_photo_14838656

I was hoping to finish under 2:18.

Garmin time was 2:09:20!!! Woo Hoo! and I chicked that guy!

I crossed at 2:09:40! I was shocked!!

The runner who wanted to finish under 2:10 killed it and we congratulated each other after the race.

here she is …at 2:06!

There were pizza, bagels and all the usual refreshments at the finish. I wasn’t really hungry. I found those 2 ladies from DC and we hung out waiting for the results and awards.

With all the Groupon registrations, it took quite a while to calculate the winners. That was ok since my friend Georgette was late and I had re-scheduled my hotel check out for 1 pm.

But, yes, I won my Age Group!! (The lady from DC came in 3rd.)

yes, TWO medals are better than ONE

Race Splits:

mile 1 – 9:31
mile 2 – 9:27
mile 3 – 9:45
mile 4 – 9:58
mile 5 – 9:59
mile 6 – 10:09
mile 7 – 10:19
mile 8 – 10:27
mile 9 – 10:38
mile 10 – 10:22
mile 11 – 10:42
mile 12 – 10:59
mile 13 – 9:36

(short according to my Garmin but I did cut every tangent)

They are mostly positive, as always. At least there no 11 minute miles and I finished strong.

my view from the end of the race

Goals:

A. Age Group Award – YES!
B. Finish under 2:15 – YES!
C. PR (finish under 2:18:33) – YES!
D. Faster than my previous PR (finish under 2:22:35 ) – YES!
E. Finish under 2 1/2 hours – YES!
F. Finish happy & uninjured 🙂 and wearing this medal – YES (with blisters):

wbphmmedal15

As you may guess, I was supper happy with how this race turned out. And then I was able to fully enjoy the rest of my time in Florida.

Happy Running! Anyone get blisters? Any advice?

January 21, 2015 by Darlene

West Palm Beach Pre-Race Report

I left the frigid Northeast and hoped for smooth flights to West Palm Beach on Friday.

And the weather cooperated. I left Albany at 6 am for Baltimore and then took another flight which arrived in West Palm at around 11 am.

I packed very light for this trip and only had a carry on and a back pack. (My hubby couldn’t believe it.)

As soon as I arrived, I found a shuttle to my hotel. On the shuttle was a couple who was also running the same race.

I checked into my room and unpacked a little.

view from my room but it wasn’t warm enough to go swimming

It was still too early to head to packet pick up so I decided to go into town to have lunch.

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There was a free shuttle from the hotel to City Place. I debated on whether or not to eat or do an Aqua Duck tour of the city. I decided on lunch at Panera’s. Maybe a bad decision since the next tour was cancelled.

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Oh well, instead I took the free trolley ride around the town and then got off at Waterfront park.

I sat in the sun looking at the water and the boats and it was heaven.

Hard to believe that that morning, I was in a place with temps of 10 degrees.

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Soon, it was time to walk over to the Meyer Amphitheatre to pick up my race packet. I guessed this this would be a small race since there was only a small tent and hardly anyone was there.