October 15, 2014 by Darlene

Manitoba Hemp Hearts Review

As a Sweat Pink Ambassador, I was given the opportunity to try this product*:

I had never heard of eating “hemp” (I thought it was another name for “maijuana”) so I looked it up their website – http://manitobaharvest.com

Food, clothing, rope, paper, building materials, animal bedding/herd, plastic, paint, fuel – the list of hemp applications goes go on and on. We like to call hemp the “green buffalo” as every part of the plant can be used. Hemp that is grown in Western Canada is primarily used for hemp foods. At the top part of the hemp plant you will find the hard hemp seed. This small seed “seeds” nutritiously delicious products like Hemp Hearts, hemp protein powder, and hemp oil.

What should you eat Hemp Hearts?

Great tasting – Hemp Hearts have a slightly nutty taste, similar to a sunflower seed or pine nut.
Easy to use – Simply sprinkle Hemp Hearts on salad, cereal & yogurt, add to smoothies and recipes, or eat them straight from the package!
Nutritious – per 30 gram serving, Hemp Hearts contain 10 grams of plant-based protein and 10 grams of Omegas.
Hemp Hearts have more protein and omegas and less carbs than the same serving of chia or flax.

I would be the first to admit that I am not the most healthy eater. I don’t go out of my way to make recovery shakes or add chia, flax or kale into my meals.

I buy an occasional protein bar and hot cereal with flax.

I do realize that eating foods that contain protein and omegas are beneficial for athletes so I decided to give Hemp Hearts a try.

I added them to my hot cereal for breakfast.

I have also added them to my yogurt for lunch.

I even snacked on them out of the bag.

I really enjoyed the nutty taste, and I feel that hemp hearts make a good alternative to nuts. I liked the unique velvet texture of the hemp hearts.

So if you’re looking for a healthy snack and add more good stuff to your diet, I highly recommend these Manitoba Harvest Hemp Hearts.

Until November 30, 2014, you can get 20% off your order from ManitobaHarvest.com with the code HHSweatPink14.

Happy Running! Have your tried Hemp Hearts?

_____________
*I was sent this product free of charge. I have not been compensated for my review, my opinions are my own.

October 14, 2014 by Darlene

Older Faster Stronger

Sounds like something to aspire to…but I’m already at the older part.

running at age 61!

For 5k distances I am much faster than I was when I started. In fact I just broke a 4 year old PR.

my first 5k time was 37:36 and a recent 5K time was 27:11

Now I need to work on stronger.

Obviously I am stronger than when I started. (I have completed 9 half marathons.) But I would like to struggle less when running longer distances.

Here are some quotes from the book above:

Masters athletes are proving that as much as 50 percent of age-related decline, maybe even 70 percent, is due not to aging but to deconditioning …When scientists probe the bodies of endurance athletes, they discover 80-year-olds with muscles and cardiac capacities akin to those of 20-year-olds.

That is great news!

Wells argues that exercise can improve our bodies at any age… “If we had a drug that did what exercise did, it would be the biggest revolution ever and would be promoted all over the world. And all you have to do is go out for a run.”

“Exercise can help keep you young.” … runners who stick with the program can delay the decline. We have to work for it, but it’s worth it.

It’s not all a bed of roses. We, as we get older, will have:

Likely injuries
Declining cardiac output
Slowing times
Loss of lung capacity
Loss of dexterity and flexibility
Loss of bone density
Loss of lean muscle mass

So how can runners maximize the benefits of exercise and minimize the risk of injury?

Easy running, 75% of weekly mileage
Target race paces, 5% to 10% of weekly mileage
Fast running or hills, 15% to 20% weekly mileage

Recently, I have been running once or twice a week – easy runs of 3-5 miles. Once a week, in the running group, we do intervals and run on hills. (I will have to do that on my own when the group runs end.) On the weekend, when I have 5K races, that is my fast running and many times it is followed also by easy running. I always give myself time to recover, rarely running 2 days in a row and never before & after a long run.

I think that is why I don’t (knock on wood) have any overuse injuries like knee, hip or foot pain.

and “More Is Better.”

Wells says that more exercise is almost always better than less. “I believe training for a marathon is good for your health,” says Wells, “because it stresses the oxygen transport pathway; it puts pressure on your lungs, your heart, your blood, your muscles, inside your muscles, your brain, your nervous system. The stress stimulates your body to adapt and improve. Your body adapts as long as it has time also to recover.”

91 year old marathoner Hariette Thompson

I doubt that I will run a marathon but I plan to continue what I have been doing and train for several half marathons each year.

Now research and the performances of masters athletes show “that older people can adapt with the same relative improvements as healthy young adults–in bone density, aerobic capacity, muscle strength, and cardiovascular fitness in general.”

Most of this is what I’ve known all along but it’s nice to see it in print.

Happy Running! What do you think about running when you are older?

October 13, 2014 by Darlene

Monday running update

20140625-122436-44676505 Last Week:

Monday – walk at work, 3 4 mile group run, mall walk with BFF

getting a little chilly, at least the sun was out

fun running with a group!

Tuesday – walk at work, rest, tennis

AM walk

Wednesday – walk at work, 3 5 mile run, ~~yoga~~

AM walk

after work around and through the park

Thursday – walk at work, 4 mile run

AM walk

after work on the rail trail

Friday- 2 walks at work, rest, gym, mah jongg

AM walk

PM walk in the park

Saturday – 5k race + 6 7 more miles

lst in my AG

Sunday – ~~gym,~~ rest, last day of boating for the season :(, 4 mile hike

no willpower

This Week:

Monday – walk at work, 4 mile group run
Tuesday – walk at work, rest, tennis
Wednesday – walk at work, 3 mile run, yoga
Thursday – walk at work, 4 mile run
Friday- walk at work, rest, gym, mah jongg
Saturday – 10k race + 3 more miles
Sunday – rest, duathlon spectating, farm with mentee & kids

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

October 11, 2014 by Darlene

Falling Leaves 5K race recap

Believe it or not, this is NOT a NEW race. I have run it before.

I registered for this race on a whim. (No surprise there.)

photo from 2009 -the water was so much higher

It sounded scenic and it was north of my house so I could continue up to the marina if the weather cooperated.

Then I read my recap of the race from 2009:

The race started up a STEEP hill and then went down it. I thought I was done but it continued to go up and down hills throughout the course. I walked twice and said to myself: NEVER AGAIN!! Too tough a course for me…

Great, a hilly course! Maybe in 5 years, I am better with hills. (Probably not).

Oh well, I have never regretted running a race.

I did win my age group but that was 5 years ago. Now I am in the 60+ age group. (Hate that!)

Again, rain was predicted. I got lucky last weekend. And I got lucky again…just cloudy and cool.

It’s this type of weather that you don’t know what to wear. I hate to overdress. I will resist wearing tights, capris or long sleeve shirts, half zips, etc. as long as I can.

I have been running lately with a skirt, knee socks and a short sleeve shirt .(Sadly have passed on wearing tanks lately.) I have been cold at first but warm up nicely.

However, today the temps were in the 40s…brrr! So I gave in and wore a long sleeve shirt but brought a short sleeve shirt for later.

The race started at 10am so I planned to get there around 9:30am so I left my house at 8:45am.

I got there in plenty of time (got the last parking spot in the lot) and it was very chilly waiting for the race to begin. I saw my Turkey Trot Training group coach who was doing the race timing. We chatted for a bit. I told him that I was going to win my age group 🙂

Finally it was time to take off my jacket and start the race. There were about 150 runners..a nice size for a local race on this busy weekend.

Like I remembered, the race started with running up a steep hill.

Maybe it was the cold but my legs were very stiff and I had a hard time moving for the first mile. I glanced down at my Garmin and I couldn’t believe how slow I was running.

photo from 2012 race

After the downhill from the first hill, the second mile was a long long incline. I got into a groove finally and believe it or not, I never walked during the race.

Eventually we turned around but it still didn’t ever feel like we were running downhill until the end.

I finally picked up steam during mile 3 and finished with a decent time.

27:46!

That was a second faster than last week on a flat course.

My race goals were almost the same as all my other 5Ks:

run each mile under 10 min. YES! even mile 3 under 9 min!!!!
run the whole thing. Yes! Finally.
win a AG award. YES! 1st.
have fun & stay healthy. YES!

Splits:
mile 1 – 9:08
mile 2 – 9:18
mile 3 – 8:46
.1 – 7:01

done and happy!

I actually didn’t know anyone at this race. But the food kept me occupied.

lots of homemade pumpkin treats – yum!

And I won first in my age group (60+). I am not proud to say that I was the ONLY one in my age group.

fl5k

At the conclusion of the awards, they had raffle prizes (gift certificates to local restaurants). I have never seen so many at a race. They called bib numbers for over a 1/2 hour. I think I was the only one there not to win anything. I did eat my weight in pumpkin cookies, bread and cupcakes 🙂

After the race, like last time, with only 2 weeks until the Perfect 10 miler race, I wanted to continue running. I wanted some place not too far but scenic enough so I wouldn’t mind running extra miles. Last week’s location was perfect but I wanted something different so I chose the Colonie Town Park.

This is the starting point for the Mohawk-Hudson Half Marathon tomorrow (which I ran last year.) I kinda wish I was since so many local runners are running it but I have decided to not repeat half marathons.

last year in the park

I have run on the bike path before but never through the park so I started that way.

There were a lot of trails but they were too rocky & leaf-covered to run on.

So I ran on the road.

Eventually I came to the Mohawk River.

I was right across from where I ran last weekend.

I ran back to the bike path and continued my run. But first, I stopped at my car. The sun had come out and I changed to a short sleeve shirt.

The path was pretty and not crowded but there was a fair amount of walkers, runners and bikers.

I had planned to do an out and back so that my total would be 6.9 miles.

I didn’t get to the end but took a detour to catch a view of the city of Cohoes.

Then I turned around to drag myself back to my car.

It was only in the 50s but felt warmer with the sun.

I must note that I’ve never had so many people comment to me while I was running:

One guy on a bike said: “Run Forrest, Run!”
Another old guy on foot, said: “Take it easy, young lady.”
A guy running said: “Keep your arms looser!”

Usually people just smile and wave.

This run was a lot harder than last week’s run of the same distance and it was FLATTER! Either the 5K tired me out more or it was the shoes…or who knows. But it was tough!!

I got 10 miles done for the day which made me content.

I ran a race which is always fun!

On the way home, I stopped at Target.

but I didn’t buy the pumkin Oreos or the pumpkin chips or any candy!!!

Happy Running! Did you run or race this weekend?

October 10, 2014 by Darlene

Friday Five: Favorite fuel/foods

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 Favorite Fuel/Foods for Fitness/Running/Training

1. Oatmeal or Cream of Wheat

This is what I eat for breakfast before every race. Sometimes I make instant and sometimes I make the real stuff. My favorite flavor is maple or brown sugar cinnamon.

2. Protein Bars

If I run after work, I usually eat one of these before I run. My favorites are Balance bar (yogurt honey peanut) and Kind (vanilla blueberry).

3. 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,

4. H20

Just plain water…nothing added. And usually from the tap.

5. 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.

Happy Running! What are you favorite fuel/foods for fitness/running/training?

October 9, 2014 by Darlene

Training or Not Training to be a Perfect 10

October 26, 2014

I think it’s more — a little bit of training!

I was so impressed by CGI’s organization of the Love Run in Philly last March that I signed up for this race right away.

I also planned to take advantage of the fact that it is in NJ and visit one of my college friends.

here we are last November

and then again in July

It is an ALL WOMENS race which is cool but it also has a lot of extra perks:

can’t wait to get this!

HOODIE (Super lightweight, dries so fast and fits (true to size) perfect, in an orchid color)
VANITY (TAGS) BIBS
FREE FINISH PHOTO
Custom Finisher Medal
Finish line party featuring our new Coffee & Hot Chocolate Bar

THE COURSE:

Enjoy your 10 mile run through beautiful Mercer County Park. This flat (and fast) course winds you along the waterside, through the shaded woods to thousands of cheering spectators waiting at the boathouse. From rock bands to acapella groups you’ll enjoy every minute (okay maybe not every minute) of the course. Oh did we mention the “Bow Tie” Guys, handsome, bow tied men who lead you out and cheer you home.

Sounds great, right?

Well, it’s already October. How did that happen?

You would think that I’ve had enough time to prepare…

Run for the Roc 5K- Sept 28

But I’ve been busy running 5k races. It didn’t happen the weekend of that race because I went boating afterward.

After a few of the 5ks, I ran more later but at a very slow pace…

Sept 13 – after Teal Ribbon 5K

Oct 4 after the Apple Run 5K

I have run only one un-interrupted long run and it was my most difficult one…

Sept 20

Time is running out.

I have another 5k scheduled for this Saturday (and the forecast is for rain!) and we have to close up our boat on Sunday.

I also have a 10k on Oct 18 but that is not enough to adequately prepare me to run 10 miles. I am busy on Oct 19.

So time’s up. The race is on OCT. 26!!

I don’t really care about a PR (though I did run 10 miles on a HILLY course in June and my finish time was 1:44:39.)

But I do want to feel good and enjoy the race.

Happy Running! Anyone else running the Perfect 10 Miler? Does it make you nervous to run a race undertrained?

October 8, 2014 by Darlene

I <3 NYC

Every year, my tennis friends & I go to NYC to see a Broadway show. (Some of my favs have been Wicked, Billy Elliott, Jersey Boys.) Usually it’s in June, the day after the Freihofer’s race but someone couldn’t go then last year so we re-scheduled to October and the date has stuck.

First we go out to a nice restaurant for lunch. (I loved Tavern on the Green but it closed, also Becco’s is a favorite.)

my first time here

I chose Cafe Un Deux Trois since it was nearby, I could make reservations through OpenTable and I love French food.

A good choice – we all enjoyed our meals. I had watercress soup, Farfalle Maison (Farfalle pasta with eggplant, mozzarella, sundried tomatoes, fresh tomatoes, garlic and olive oil) and the most delicious Tarte Tatin for dessert.

Then we walked to the theatre.

outside the restaurant

Eighth Avenue was closed for a street fair. Unfortunately, we didn’t have time to shop. (We had planned to get there early but the traffic didn’t cooperate.)

Last year I had wanted to go to Kinky Boots but we got tix for Matilda instead (and it was great!)

last year

This year we got tickets for Kinky Boots!!!

Based on the 2005 film Kinky Boots, which was inspired by a true story, the musical tells of a struggling British shoe factory’s young, straitlaced owner, Charlie, who forms an unlikely partnership with Lola, a drag queen, to save the business. Charlie develops a plan to produce custom footwear for drag queens and kings, rather than the men’s dress shoes that his firm is known for, and in the process, he and Lola discover that they are not so different after all.

We loved it. If you haven’t seen, I highly recommend it.

I love going to NYC. The day was too short as usual. Running in a race in NYC is still on my bucket list.

Happy Running! Do you visit NYC often? Have you done a race there?

October 7, 2014 by Darlene

Tuesdays on the Run: Running with a Group

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: Your Choice

I chose Running with a Group

In 2010, I was asked to be part of a small group by The Happy Runner who wanted to encourage some friends to start running. We ran together every month until the Freihofer’s Run for Women 5K that year. The group has grown immensely and many of them still run together. I see them at races but don’t run with them since they run longer and faster and don’t live nearby. But it was a very positive experience. These ladies are awesome.

When I was training for the Love Run in March, I did several of my long runs with the ladies in the photo below They were training for their first half. Because they are faster and didn’t walk during their runs, it helped me a lot and running with someone else made the miles less painful. If we sign up for another destination half, I would like to run with them again.

Two people at two different races recommended this running group.

It meets on Mondays at 5:30 p.m. at Prospect Park, Troy (From November 10th on, Monday night workouts will be at RPI in Troy) and on Saturdays at 8:30 a.m. at Knickerbocker Park, Troy. (Unfortunately, I have races almost all the Saturdays so I can only do the Monday runs.)

There are 3 groups: 5k beginners, 5k intermediate and 10K. Everyone starts together. After some dynamic stretches, we take off in our separate groups.

So far, I have gone to three Monday group runs and have enjoyed them all.

The first week, we ran 2 loops of the park which happens to be very hilly. I chatted with a former co-worker and her friends and this made the hills bearable. For the most part, we ran at the same speed (I am slower on the uphills and faster on the downhills.)

The second week, I met some new runners and they were super nice. We were short one leader so it was confusing on what we were doing. We were supposed running intervals but not really timing it well and not turning around when we should have. It was a similar distance to the first week.

The third week, we had things organized. After our warm-up, we ran at race pace for 2 minutes and then jogged for 1 minute. We did this 6 times. We looped around so that everyone stayed together so we could hear the times. The hills are tough but I felt better each time I ran up them. Everyone was running close to the same speed and you always seemed to be running with someone new each lap. Then we finished with another lap for about a mile longer than the previous two weeks.

view from the park of Troy..soon we will be watching the sun set

It definitely is motivating to be around people who are enthusiastic about the same thing – RUNNING.

They also run a training group in the spring to train for the Freihofer’s race. I may join that….now that I have realized the value of running with a group…

Meet new people
Learn new things
Have a coach
Do drills
Run on hills
Run with at a faster, more consistent pace
Improve motivation

Happy Running! What is your experience with group running?

October 6, 2014 by Darlene

Monday running update

20140625-122436-44676505 Last Week:

Monday – ~~walk at work~~, 3 mile group run

sort of did intervals … it was humid & hilly…met some more nice people to run & chat with 🙂

Tuesday – walk at work, rest, tennis

PM walk

Wednesday – 3 mile run, walk at work, 4 6 mile run

Thursday – ~~3 mile run~~, ~~walk at work~~, gym ~~orientation,~~ 2 mile run

Friday- walk at work, rest, gym, mah jongg

AM walk

Saturday – 5k race + 6 7 more miles

Sunday – NYC for lunch & to see Kinky Boots with the tennis ladies

I won a blog giveaway!

winner

This Week:

Monday – walk at work, 3 mile group run, mall walk with BFF
Tuesday – walk at work, rest, tennis
Wednesday – walk at work, 3 mile run, yoga
Thursday – walk at work, 4 mile run
Friday- walk at work, rest, gym, mah jongg
Saturday – 5k race + 6 more miles
Sunday – gym, rest, last day of boating for the season 😦

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

October 5, 2014 by Darlene

Apple Run 5K race report

apple run

I continue on my streak of running new races. This was another. It was recommended to me by the ladies that I met at the Spring Run Off 5k/10k race.

Ilsa & Sue at the Spring Run Off pre-race dinner

All I knew from the website was that it was a looped, flat certified course.

apple run course

I have been very lucky with weather. All of my races have had nice weather (except for the Love Run monsoon). It was bound to happen. Rain was predicted for the morning of this race.

Sue won our age group last year (with 28:02) so she is my competition. On a good day, I may beat her but who knows. Not every race can be as good as my last one (27:11).

here is Sue at last year’s Apple Run

I was still on a high from the PR in my last race so I didn’t care if I got another….yet.

I just wanted to have a fun race.

I worked all day yesterday and didn’t have time to eat much, then I did some machines at the gym, rushed home and went to play mah jongg. I went to bed much too late and woke up hungry and TIRED!! Oh well, not every race can be a fast one…

It rained all night and was pouring when I got up. I really didn’t want to run in the rain but I knew I would at least go to the race.

It took about 45 minutes to get there and it was raining the whole way. I contemplated just getting my shirt, waiting inside and then going out with an umbrella to cheer on the die hard runners.

But as soon as I arrived, IT STOPPED RAINING!

I hoped that this dry spell would last until the race ended…

10357185_10153193931984428_7343606824457466028_n

I went inside the school to get my race packet… quite a nice bit of swag for a local race.

glasses are so practical…there was a bunch of other stuff too.

I immediately bumped into Sue and Ilsa…the nicest ladies. We chatted for awhile. Isla invited me to do a race with her in Fairfiled, CT some time (You know I may do it!!)

I also saw Alice & Nancy, the runners in my AG that I meet at many of the races I run. Again, it was nice to run a race that has real bathrooms!

Soon, it was time to line up outside with the 300 or so other runners to start the race. And it was still dry!! I had worn a jacket because it was chilly when I arrived but decided to leave it behind. (Good move!)

I started with Sue & Ilsa but didn’t stay with them very long. Sue yelled to me: “Go ahead!” so I did.

The course was pretty flat. I don’t remember much about it so I guess it wasn’t scenic or very memorable.

I wasn’t feeling very fast and my plan was to run slower than last week and try to run the whole thing without stopping.

I managed to pass the first water stop and then tried not to walk until mile 2 but when I got there, I was still running. The weather was the perfect temperature but still very HUMID!

I felt myself slowing down and probably should have walked since it worked for me last week. Eventually I did walk…close to the mile 3 sign. I thought it would give me a boost to finish strong.

happy to be done!

I crossed at 27:47. Not a PR but a decent time. I definitely didn’t feel as sick as last week… I was even hungry.

Sue cheering on the runners

Sue finished about a minute later and we waited for Ilsa to finish.

she’s 70 and beating a guy half her age…go Ilsa!

Then we went inside to get something to eat…there was fruit, bagels and even pizza.

We waited for the results. I won first, Sue second and Isla first, as well. We were Happy Ladies 🙂

my first plaque

We said out good-byes and hoped to run again together.

I am happy that I ran this race…very happy that it didn’t rain. I think this race has been added to my favorite races list.

My race goals were almost the same as all my other 5Ks:

run each mile under 10 min. YES! even mile 1 under 9 min!!!!
run the whole thing. NO. I walked once.
win a AG award. YES! 1st.
have fun & stay healthy. YES!

Race Splits:

mile 1- 8:49
mile 2 – 9:02
mile 3 – 9:07 (walked)
.14 – 7:34

After the race, since it still wasn’t raining, I decided to run some more miles. I drove to the closer place that I do my long runs – Mohawk Towpath Byway.

IMG_3907-0

It was very cloudy and seemed like it could rain at any moment. I kept my fingers crossed that I could at least run 5 more miles.

IMG_3903-0

It was still pretty despite the clouds. In a few more weeks, the foliage will be peak. I ran in the short direction and turned around.

Then I ran on the road, taking my detours…through a park and then around the grounds what used to be a restaurant (Krause’s) that catered large events.

It is now boarded up and closed. Last year, a duathlon took place here.

I ran as far as the marina taking my time since if it started to rain, I would have to run without stopping.

I was at 4.25 miles before I turned around and it still wasn’t raining.

I continued back without the detours and completed 6.9 miles. That made 10 miles for the day! This was one contented runner.

Finally it was starting to rain. I had a coupon for a free cider donut and a free apple at Fo-Castle Farms so I headed back there now that I was finished running. I used to go here all to time to pick apples but haven’t been in years.