November 24, 2014 by Darlene

Monday Running Update

Last Week: (Week 4 of HM training)

Monday – walk at work, 4 mile Turkey Trot training group run (@RPI) (cancelled – rain), 4 miles on the Treadmill

stuck doing laps indoors

caught up on Revenge

Tuesday – walk at work, rest, ~~tennis,~~ 4 mile Turkey Trot training group run (@RPI)

too cold & windy outside

warm up, 9 X 1 min race pace/1 min jog(on track), cool down

Wednesday – walk at work, STEM group run + (4 miles)

view from the inside

2 miles run/walk + 2 miles run

Thursday – ~~walk at work~~, ~~3 mile run at lunch~~, dinner out with tennis ladies

free hors ‘oeuvre for 10 thanks to a raffle that AJH won

Friday-walk at work, gym, mah jongg

Saturday – 5 4 mile Turkey Trot training group run (@Knickerbocker Arena) – my 1st & last Sat group run + 3 4 miles

Sunday – rest, pick up race packet, ~~gym~~, cooking ~~movie?~~

This Week: (Week 5 of HM training)

Monday – walk at work, 4 mile Turkey Trot training group run (@RPI) – last one!!
Tuesday – walk at work, rest, tennis
Wednesday – DAY OFF, ~~STEM group run~~, gym, yoga
Thursday – DAY OFF, 10K race, dinner out
Friday- DAY OFF, ~~STEM group run~~, mah jongg
Saturday – 5k race?
Sunday – 8 mile run, movie?

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 ?

November 23, 2014 by Darlene

My 1st & last Sat group run

Yesterday was Week 9 of our Troy Turkey Trot Training. (The race is this Thursday!!)

I have attended all 9 Monday workouts & have enjoyed them. But before yesterday, I had attended NONE of the Saturday runs. I almost went last week but bailed due to the cold temps and early hour.

The same conditions existed yesterday and I so wanted to wait to run later but I dragged myself there for our LAST run together before the race.

The Saturday workouts are held at Knickerbocker Ice Arena. The ice arena has bathrooms and you can stay warm indoors until the workout starts. The runs are done on a nearby bike path (Uncle Sam Bikeway).

obviously a summer photo

After getting last minute instructions for our race on Thursday, we headed out to run.

The plan for the day was a 40 minute run – 20 minutes out easy, then turn around, run 10 minutes at race pace and then the remaining 10 minutes easy.

It was very cold — in the teens with the wind chill and windy (and no sun!) but I was dressed appropriately in layers and with a hat, gloves & tights.

The bike path is flat with just a few hilly portions – nothing compared to RPI.

I ran most of the time with my friend Gina and when she was ahead, with Helen. It’s nice to run with others. Chatting makes the minutes go by faster.

And of course, I push myself a lot more than when I am by myself.

I’m not sure my easy pace was any slower than my race pace. I run slower when I am tired and faster when I have the energy to do so.

the run is done & everyone is heading home

When we were done, we had run about 4 miles. I was tired and cold and considered leaving with everyone else but decided to continue running and get my long run done.

I took a Gu and headed in the opposite direction for a mile. It was still cloudy and running into the wind made it seem even colder.

I thought this direction was more scenic but shorter so I had to turn around and head back.

Then I ran 1 mile in the original direction & returned (my hands were too cold to take any more pics.)

So four more miles which makes 8 miles for the day.

When I was done, the sun came out, of course.

I was glad to have gone to at least one Saturday group run. I discovered a new bike path but while I was running, I didn’t see another single person. Maybe it was too cold but it was a little creepy being out there alone.

The rest of the day was spent with my usual weekend activities – cleaning, laundry, cooking, shopping, etc – pretty exciting?

Happy Running! Did you run this weekend? If so, how did it go?

November 22, 2014 by Darlene

Turkey Trotting

There’s nothing better than a race before stuffing yourself on Thanksgiving.

I just read in this article about how popular running on Thanksgiving is:

In 2009, I ran my first turkey trot & I did it in Central Park in Schenectady. In 2010 & 2011, I did one in my hometown.

2011 in Delmar

In fact, the 2010 turkey trot was my 5K PR for 4 years until very recently. In 2011, that same race, changed its course. I was injured in 2012 and then last year, my favorite local turkey trot went NON-TIMED.

2013 in Delmar – No bib, no chip

Until this year, I ran 5Ks on Thanksgiving.

But this year, I am going for the big one…in Troy and a 10K. About 10,000 runners total with about 1,500 in the 10K.

I know nothing about the course except for the map below:

I participated in the Turkey Trot Training Challenge and enjoyed it a lot. Unfortunately I could only go to the Monday training runs. Nevertheless, running with a group at least once a week, definitely improved my pace. It also was helpful to run on hills since I tend to avoid them on my own.

The best part was meeting new runners.

I doubt this race will be a PR 10k due to the crowds and the hills but I hope to have a good race.

AG award – would be nice but this race attracts the speedsters.

Here’s my 10K racing history –

2012:

Camp Chingachgook 10k – 1:09:07

2013:

Hmrrc Winter Series #3 (10k) – 1:08:18
Helper’s Fund 10K – 1:06:10
Monster Scramble <10K – 1:03:18 (short course!)

2014:

Spring Run Off 10K -1:00:51
Camp Chingachgook 10k – 1:04:54
Great Pumpkin Challenge 10K – 58:28 – PR

Proof that despite getting older, I am getting faster.

Happy Running! Do you run on Thanksgiving?

November 21, 2014 by Darlene

Friday Five: Favorite Fall Food

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’s theme is Favorite Fall Food

1. Apple Pie – especially when it is homemade with local apples (warm with vanilla ice cream is the best)

Recipe

2. Sweet Potatoes

Recipe

3. Pumpkin anything

this is pumpkin chili

Recipe

4. Butternut Squash Soup

Recipe

5. Cider Donuts – right from the oven

Happy Running! What are your favorite fall foods?

November 20, 2014 by Darlene

Holiday Traditions

It’s that time of year!! I personally love the holidays. And there are things that I do EVERY year…

On the running front:

Thanksgiving Turkey Trot – when I am healthy I like to run a 5K. This year, I am running a 10K for the first time.

MaryPat & I usually run it together

me & MaryPat at the Delmar Turkey Trot

Running through the lights in the park. The lights go on at 5 pm from Nov 20-Jan 1. Cars don’t enter until 6 pm. Perfect place to run for one hour in the evening.

The Last Run in Albany – a crowded 5k that starts with fireworks and weaves around the park above.

waiting inside before the race

Running anywhere & anytime during my TWO weeks off from work!!

Non-running activities:

Thanksgiving – my hubby & I usually go out to a restaurant and then stop by his mother’s after to visit with her & his sons.

outside our favorite restaurant in Lake George

a trip to NYC – to see the decorations, etc. with friends

fun in the city

Decorating – since the kids are grown & we don’t entertain much, I have scaled it down – just a small tree and lots of snowmen (love them!)

December Birthdays – my mentee Amanda’s is Dec 9 and her son is December 14. I have friends with birthdays Dec 10, Dec 12 & Dec 17. There will be a lot of dinners out to celebrate.

Lights in the park for Richard’s

Amanda, me & Hannah enjoying our chocolate fondue desset

dinner & a movie for Amanda’s

many birthday desserts

Cookie Swap at work – it’s the only time during the year that I bake cookies.

I try not to eat all of them & give some to my hubby

annual work party – we used to have a big fancy one with spouses. Now we have a luncheon at work.

holidayparty2013 003

annual dinner with my tennis friends – Chinese auction and sing a-long

tennis party

Christmas Day – first with my mentee & her sons and then to my hubby’s mother to see her & my stepsons.

a trip to the NYC Boat Show – my hubby loves to look at boats & I love the city.

New Year’s – we usually do something with our Lake George friends.

Happy Running! What are some of your holiday traditions?

November 19, 2014 by Darlene

Drills and Hills…Are they worth it?

My weekday runs used to consist of running before, during or after work. The distance was whatever I had time for and the speed depended on how tired I was.

It seemed to work for me. When I wasn’t injured or recovering from an injury, I was fast enough and once I hit 60, I usually won an age group award in a race.

Then at the end of September, I joined a running group – the Troy Turkey Trot Challenge.

And once a week, our 10K coach had us run “Intervals.” The intervals varied…sometimes one minute, sometimes 2 minutes and even 4 minutes. Each interval was run at race pace with the last one being the fastest and each interval was followed by a recovery slow jog or fast walk.

To make matters worse, we had to run up hills.

ac403-runhills

At first, I really struggled and walked up part of every hill. I did get a little better and then we switched locations where the hills were longer and steeper.

And yes, I still hate them but I accept them.

So the question is…have interval and hill drills helped me?

Run for the Roc – 5K PR – 27:11 PR

Great Pumpkin Challenge – 10K PR – 58:28

10 Mile PR – 1:38:45

Stockade-athon – 15K PR – 1:33:23

FOUR PRS!!

Since I have not been injured all year and have been running consistently, these PRs may have happened anyway. But me (and my coach) like to think that the drills have made a difference.

Will I do drills on my own? Probably not. But I have discovered the benefit of joining a training group or having a coach.

Happy Running! Do you do drills?

November 18, 2014 by Darlene

Tuesdays on the Run: Running in tough conditions

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: Running in Tough Conditions

RAIN

Love Run 2014 in a monsoon

I generally don’t run in the rain unless I have an important race (That’s 2 1/2 half marathons in the pouring rain!!!). There is no way to avoid getting wet, but I recommend putting your phone in a plastic bag, wearing a cap with a brim and/or a hood and a waterproof/water resistant windbreaker.

Lake George Half 2011 in the sleeting rain

Don’t forget dry clothes for after the race.

SNOW

YakTrax 001

In the Northeast, if you run in the winter, you will have to run in the snow. I look for a place to run where the road or sidewalk is clear and if not, I wear YakTrax.

Last Run 5K 2013 in a blizzard

ICE

Stay home. Use a treadmill. I don’t run on the ice.

boring but safe

COLD

a cold Polar Cap 2014

Lots of layers but not too many or you’ll overheat. Wool socks, thermal gloves & a hat are the most important. I like something I can zip or unzip around my neck.

a frigid HMRRC 15K 2014

It was sub zero , I think for the race above & I even used hand warmers.

WIND

a windy Runnin of the Green 2014

Wear layers. You feel colder when it is windy. Start out running into the wind and end (when you are more tired) with the wind at your back. I also wear sunglasses to protect my eyes (contacts) from the wind.

Cherry Avenue Extension Bridge Over Rail Trail

Run on a trail or path where the trees shield you from the wind.

HEAT & HUMIDITY

Run for Roc 2014 – 11 am start – hot!

Hydrate…hydrate…hydrate and wear moisture-wicking clothes.

a humid Saratoga Springs Half 2014 – almost passed out after this one

Run early before it gets too hot or in the evening.

Happy Running! Any hints about running in tough conditions? What was your toughest race?

November 17, 2014 by Darlene

Monday Running Update

Last Week: (Week 3 of HM training)

Monday – walk at work, 4 3.5 mile Turkey Trot training group run (@RPI)

week 8 of hilly intervals – 4 X 2 min.

Tuesday – walk at work, rest, tennis

Wednesday – walk at work, STEM group run + (4 miles)

windy & nasty

Thursday – walk at work, 4 mile run

cold….indoors today

some of the lights are on in the park

Friday-walk at work, gym, mah jongg

brrr

Saturday – ~~6 mile Turkey Trot training group run (@Knickerbocker Arena) – my 1st Sat group run + 3 miles~~ 8 solo runs

Sunday – rest, ~~gym~~, movie (St Vincent)

good one – bring kleenex

** I won a Tribesports giveaway – out of almost 3000 entries, I won a racer-back top and capris (value – $102)

This Week: (Week 4 of HM training)

Monday – walk at work, 3.5 mile Turkey Trot training group run (@RPI)
Tuesday – walk at work, rest, tennis
Wednesday – walk at work, STEM group run + (4 miles)
Thursday – walk at work, 3 mile run at lunch, dinner out with tennis ladies
Friday-walk at work, gym, mah jongg
Saturday – 6 mile Turkey Trot training group run (@Knickerbocker Arena) – my 2nd Sat group run + 3 miles
Sunday – rest, gym, movie?

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

November 16, 2014 by Darlene

A Cold Solo Run

Yesterday was week 9 of my Troy Turkey Trot Challenge Group. It was the first Saturday that I haven’t been either racing, away or working. So I could go….

But I bailed!

I went to bed late Friday night and work up to windy temps in the 20s.

I love the group and enjoy running with them but I wimped out and waited until it warmed up to the 30s and drove to the Nisky Bike Path.

It was cold and windy but the sun made it feel warmer than it was. I shed a layer before I started and only wore a jacket and shirt with tights, a hat and gloves. I was fine and even warm at times.

This is one of my favorite places to run ever since I discovered that it continues beyond Lock 7 and to Blatnik Hill.

not many people out today

After 2 miles or so, you run on a trail to get to the rest of the bike path.

With all the leaves gone, you have better views of the Mohawk River from the trails and the path.

Once you are on the next section of the bike path, there are several trails that you can take that go along the river.

I found that with the rain & snow we had recently, the trails were a little slippery.

I was careful to not have a repeat of the ankle debacle of December 29, 2011.

I ran/walked along 2 of the trails and then continued on to Blatnik Hill.

I ran up it most of the way and then down and continued until the path ended.

The worst part of this run was that I was starved. My stomach was growling. I had a gu before I started and then had to have one at mile 3. Unfortunately, I had nothing left to eat. The last of my 8 miles was my fastest because I couldn’t wait to get to my car. A bagel, protein bar & chocolate milk awaited me.

Of course, I had to stop at Target where I can never get out of the store without spending $200,

All in all, it was an enjoyable run.

I know I should have gone to my training group run and I know it would have been fun running with the other runners.

Next Saturday is the last one…maybe I can motivate myself to go….

Happy Running! Do you do your long runs solo and with a group? Which do you prefer?

November 15, 2014 by Darlene

Staying Motivated

Now that the weather is getting colder, it is getting harder and harder to want to go out and run…

Here are some challenges that may help you:

Details:

Choose the number of miles you plan to run this month (whatever number seems right for YOU.) I chose 80.
Run your miles, at whatever speed and whatever combination of distances.
Be entered into a random drawing for prizes. Prizes won’t be huge – some socks, nuun, Gu, etc.
Be proud of your accomplishment!

Spreadsheet is here. If you aren’t there, feel free to add yourself and your info. Also, feel free to add your twitter or blog information. If you have issues, email mcmmamaruns@gmail.com and she’ll add you.

This 6 week health & fitness challenge is meant to help you get a jump start on feeling great for the New Year or stay on track with fitness/clean eating goals.

It’s a friendly competition to exercise, eat healthy and even do a little soul work. There are different fitness levels, so everybody can compete with a multitude of ways to earn points.

When: Nov 24 – Jan 5
Cost: $16

For less than the cost of a gym membership:

3 emails a week: Clean eating tips/recipes/guides + Motivation + Workouts
Content created JUST for you from registered dieticians, world class running coaches, personal trainers and physical therapists {nothing repeated from previous years}
Facebook support group – This group is like no other! Everyone checks in daily and provides a true support system
Over $3,000 in prizes {Lorna Jane, Vega, Milestone Jewelry and more to be announced}

The basics of how it works:

Earn points for being active
Earn points for eating your veggies
Compete against people at the same level as you
Enjoy an awesome support network
Have questions answered by experts
Meet other like minded folks to help you stay on track
Win Prizes!!
Clean Eating Holiday Menu ideas

– See more at: http://www.runtothefinish.com/#sthash.yWyJcdrq.dpuf

Of course, you can sign up for RACE to stay motivated.

If you like bling, donating to a charity and don’t want to commit to a race day, why not sign up for a Virtual Race:

Run for someone else. John Anthony is my biggest motivator.

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thumbs up on my race!

This is what he wrote me last Sunday:

Happy Sunday Mrs Darlene !! While you were off setting your PR at the 15K race today I was laying around chilling on my top bunk finishing up my Jtube feeds. My mom , brother, and sister were getting ready and then went to church and I played Temple Run on my Dad’s phone We should know in a couple weeks after the last round of testing results are back if my immune system will tolerate me going around people or if I will need to start IVIG. I am so proud of you for setting a PR!!! Doesn’t that mean you have now set a NEW PR for the 5,10,&15K runs?!?! WHOA. You really are the world’s best runner thank you so much for running for me and always being so thoughtful sending me shirts , sometimes medals and other things . I am a very blessed boy. We love you!

Here is the message I got early this morning:

Happy Saturday, Mrs Darlene!!! My overnight feeds didn’t go too hot last night so today is a lazy day trying to finish up the half liter that was left. I am supposed to get 1000-1600 milliliters per day of formula via J tube and then another 1400-2000 in fluids both orally and through my GJ. That’s for both calories and fluid replacement for my dysautonomia/PoTS/mito/FTT/metabolic disorder. Due to my gastroparesis though its hard to meet that requirements. I am fortunate to get 1500 ml TOTAL. I hope you are having a great weekend and staying warm. It’s cold for us Georgia folks. My momma said it was 30 last night and is supposed to be in the high teens in a couple days. Brrrrrrrr Thank you for running for me!

Of course, it was cold and windy but I went out and ran for him!