September 18, 2014 by Darlene

TTT: Exercising, Running Groups & the Weekend

1. Exercising

Community Care Physicians is a leader in the field of healthcare. With a strong focus on wellness and prevention, we are the first multispecialty medical group in the Capital Region of NY to open fitness centers that are available for little to no cost. Whether you are improving your lifestyle, restoring your quality of life due to a medical condition, or continuing a personal rehabilitation program, our gyms allow you access to the latest fitness equipment and personal training options conveniently offered by Community Care Physicians, PC.

Community Care Physicians has gym locations in Delmar and Latham. These gyms are unstaffed facilities that require you to enroll and get a key tag prior to entering. With your key tag, you will be able to access both gym locations during gym hours, Monday through Friday 5 am to 11 pm and Saturday and Sunday 7 am to 7 pm.

YAY!! FREE with my health insurance. I live in Delmar and it is 5 mins from my house on the way to and from work. Double YAY!

You see, I don’t belong to a gym. It’s matter of money and convenience and time and motivation to go. I had a treadmill in my basement but it is broken. Where I work, there is a treadmill back stage where it is dark, dreary and cluttered with junk. Yes, I use it when it is virtually impossible to run outside – thunderstorms, snowstorms, icy conditions, etc.

I know that strength training is beneficial to runners. I plan to go ONCE a week and ONCE on the weekend. I even signed my hubby up. I’ll keep you posted.

class

Speaking of exercising, they are offering an exercise class at work on Tuesdays and Thursdays.

Sounds perfect, right? I wouldn’t have to leave the building.

I play tennis on Tuesdays so I went on Thursday. There were about 10 people there (out of the 25 who signed up), a few young students but mostly older women.

Well, it was total torture!!!

The young buff trainer proceeded to lead us on training intervals that involved running, hopping, jumping jacks, burpees, push ups, etc. Definitely not explaining the moves, not helping you do them at your own level…he just kept you moving like a drill sergeant.

Yea, I did sweat but I was at a loss to follow along on many of the moves and unable to do some at the level he was asking. I honestly didn’t get much out of it and vowed to never return.

Then I thought that I was too hasty and was going to reconsider until the gym opportunity arose.

2. Running Groups

10646714_711991102208905_5755445887376275963_n

Last Sunday when I bumped into an old friend, she mentioned this program. She trained for the Freihofer 5k this way and is enrolled in it for the Troy Turkey 10k. (Incidentally, she has run 5 races, is training for a half and considering a full…I must be a slow learner!!)

The training runs are on Monday evenings and Saturday mornings.

I can do the Mondays with no problem but I have races on most weekends and can only do 3 Saturdays.

I still think it’s worth it so that I can have some people to run with once a week and also for the drills that will come along with the training.

There’s an info session tonight so we’ll see but I am leaning toward doing it.

3. The weekend

I am not going to race this weekend! You know I want to…and there are quite a few races out there that I could run…

especially this one:

I was very close to signing up for this one as my fall half marathon. I know this is shallow but the deciding factor was no medal but then they changed and are giving one for the first time.

Instead of racing, I plan to do a long run on one of the bike trails on Saturday.

And spend Sunday on Lake George probably BBQing on one of the islands and maybe hiking.

Happy Running! Do you belong to a gym? Are you part of a running group? What are your plans for the weekend?

September 16, 2014 by Darlene

Tuesdays on the Run: Breaking through a mental wall in training

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: Breaking Through a Mental Wall in Training

If you train for a long race, you will hit no doubt hit a wall at some point in your training.

Here’s my advice:

Have a plan and stick to it.

my typical half marathon training plan

I always use a plan. I am not strict about my mileage during the week but I am for the long runs. It gets me through the training. Sometimes, I have to split up my run such as running a 5K and then add extra miles. Sometimes I am so busy that I even split up my runs over two days. But I make sure I get them done. Training doesn’t seem so daunting that way and I know that by doing ALL my long runs I will be able to finish the race.

Do not let bad runs get you down.

Bad runs happen. I think I have more bad ones than good ones. You don’t accomplish anything by dwelling on them. So many things influence your run – time of day, weather, health, what you ate, injuries, etc. So you just move on and remember:

Accept that running is not easy.

I always think that it should get easier and I should be faster by now. But guess what? Running is hard!

Vary your route.

running near the Schroon River

I usually run on the bike trails for my long runs. Even though they are nice, they get boring. This past weekend I ran on a new route and it was energizing. The new scenery took my mind off the miles.

Find a running partner(s).

Heidi & Adrienne, my partners in crime

I usually run alone. I find it easier to fit running into my schedule that way. I could find runners to do long runs on the weekends but most are much faster than I am. When I was training for the Love Run in March, I did several of my long runs with the ladies in the photo above. They were training for their first half. Because they are faster and don’t walk during their runs, it helped me a lot and running with someone else made the miles less painful.

Sign up for a short race.

winning my age group at the Strawberry Fest 5K

When my long runs or training isn’t going well, I run a short race. I am one of those runners who runs better and faster in a race. Races for me are a big motivator. It restores my confidence.

Focus on the prize

yes, I earned a medal!

Think about the medal that you will receive when you cross the finish line and how proud you will feel no matter what your time is.

Happy Running! How do you break through a mental wall in training?

September 15, 2014 by Darlene

Monday running update

20140625-122436-44676505 Last Week:

Monday – rest
Tuesday – 3 4 mile run, 2 walks at work, rest, tennis

AM walk

PM walk

Wednesday – 2 walks at work, 4 3.7 mile run

AM walk

PM walk

after work run

Thursday – walk at work, rest, exercise class at work (YUCK!!)

AM walk with my co-worker

finished knitting a hat for my mentee’s 3-year old son for Christmas

Friday- 2 walks at work, 4 3 mile run, mah jongg

AM walk

PM walk

legs too tired to do 4

Saturday – rest
Sunday – 5K race+ 5.5 miles, dinner out

officially 28:16 – 2nd in AG

+ .5 to & .5 from race

10629807_10153142686944428_2640999329698526271_n

great dinner out with friends & an old tennis teacher who was visiting

This Week:

Monday – walk at work, rest
Tuesday – 3 mile run, walk at work, rest, exercise class at work??
Wednesday – walk at work, 4 mile run
Thursday – 3 mile run, walk at work, rest, exercise class at work??
Friday- walk at work, rest, mah jongg
Saturday – 9 miles
Sunday – rest, boating?

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

September 14, 2014 by Darlene

Teal Ribbon 5K race recap

I decided to run this race instead yesterday’s Race for the Cure.

This race was closer, smaller and just different. (I have run the Susan Komen race for the past 6 years.)

lake house

The course was two loops in Washington Park (where I run often).

I did run this race back in 2008, my first year running, but didn’t enjoy running a loop TWICE. I finished in 30:46 which at the time was my fastest 5K time. (So you see, I haven’t really improved much since I started running.)

Moses Statue

Since I hadn’t registered ahead of time (This is a first.), I left early. I parked at work and jogged/walked to the start. It is nice to run a race 20 minutes from where you live.

When I got there, I ran into quite a few runners that I knew.

these crazy SRMs had run 10 miles to get to the race

Then I ran into someone I went to college with.

Carol (on the right) has had 2 bouts with ovarian cancer

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I also bumped into someone I used to work with when I taught French. I didn’t recognize her and I was shocked that she was a runner.

Gina is to my right. I also met 2 former students.

Two ladies from where I currently work were there volunteering and I saw them too.

Soon it was time to line up. There were more walkers than runners and we started in different locations and had a different course.

The weather was cool & breezy which was perfect for running. I actually wore a jacket until the race started.

I wound up chatting with a runner in my age group for awhile (about races). The race started 20 minutes LATE since the registration line was holding things up

My quads were getting very cold and stiff waiting…

Eventually we were off to a congested start. I tried to keep up with the lady that I had been chatting with but NO WAY! She was fast. The first mile was tough. My quads were stiff. It was the first time that I had felt like that. By mile 2, they has loosened up.

The course is basically flat with some rolling hills but none too terrible to handle (and I hate hills.)

The weather was cool enough that I decided to skip the water stop which was at the halfway point.

As I mentioned you had to run the course twice. That meant that I saw my volunteer friends twice. It was nice to have people cheering me on. I tried to run fast when I passed them, of course.

Believe it or not, I willed myself not to stop at all during the race. I wanted to during the last mile but I didn’t. I can’t remember the last time I ran a race without stopping…years ago!

The race end with a downhill which was very nice.

I was pooped but sprinted to try to finish under 28 minutes…

Nope, I couldn’t muster up the strength.

There was no chip so you handled in the bottom of your bib to record your time.

Officially, it was listed as 28:16. Strange. I know I crossed much sooner than that.

While I waiting for them to post the race results, I checked to see if I won any raffle prizes…No luck! Then I had banana and 2 delicious home-baked muffins.

It turned out that the runner that I had been chatting with before the race start won 1st in my age group and by over 2 minutes. I came in second place. They gave out handmade mugs but only for first place. Darn!

teal5k

Even so, I was happy to have run this race. They raised over $100, 000 to support ovarian cancer ! My friend Carol raised the 2nd largest amount!

Splits:

mile 1 – 9:07
mile 2 – 9:20
mile 3 – 9:17
.1 – 6:32

My race goals were almost the same as my last 5K:

run each mile under 10 min. YES!
run the whole thing. YES!
set a course PR. YES!
have fun & stay healthy. YES!

Since they were only awarding first place in each age group, I omitted an age group award from my goals. (Good thing since I didn’t get one.)

After the race, I jogged back to my car. The wind has picked up and the sun went in and I was really cold. I stopped for a cup of hot coffee at Starbucks, put on my DIY arm sleeves and then headed out for more miles. I really didn’t feel like it but I knew that I have been slacking off and that 10 mile race will be here before you know it.

I decided to run around where I work and in some new neighborhoods. It was slow but fairly enjoyable.

apples -a sign that fall is coming!

I covered 4.5 miles and if you count the .5 to the race, the .5 from the race, and the race itself, that’s 8.5 miles for the day! YAY!

Now I can go out out to dinner with friends and not feel guilty!

Happy Running! How was your weekend? Did you run or race?

September 12, 2014 by Darlene

Friday Five: Blogs to love

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 Blogs to Love.

This is a tough one. My morning routine is to open BlogLovin’ on my iPad and to read running blogs. It is so hard to just pick FIVE but know that even if your blog is not listed here, I still enjoy catching up on your running life.

1. Shut Up and Run.

suar

Beth’s blog always makes me laugh. She is open and honest and discusses EVERYTHING related to her running. She is also an incredible athlete who completes in Ironman competitions and runs faster than women half her age. You should definitely subscribe to her blog if you don’t already.

2. My Journey to Fit.

I enjoy Shelly’s candid approach to running and staying fit. She is also a knitter so I love seeing her latest projects. I can identify as an older runner with her training and desire to have more speed.

3. Age Groups Rock.

agr

We are the same age, so I can relate to Andrea and the things that she discusses on her blog. I have also met her and have really enjoyed running several races with her. Believe it or not, at age 60, she started competing in triathlons. She is inspiring!

4. We Run Disney

Pam, who is also my age, and her daughter write this blog. Obviously they love Disney races but they also run other races. In fact, they just ran in Ireland. So I follow their racing with envy. Even though, Pam is over 60, she is still running marathons and has BQed!!

5. Ali on the Run.

aotr

Although Ali is young, she has endured incredible setbacks due to having Crohn’s disease. However, her attitude is amazing and she keeps rebounding. If I am not feeling well, I think about the pain that she has suffered through and I go out and run. I also LOVE her pictures of New York City!

Happy Running! Which blogs do you love to read?

September 11, 2014 by Darlene

Pink or blue?

No, I am NOT having a baby or at my age, a grandchild.

It’s about racing for a charity.

This Saturday, there is a 5k that I have done for the past 6 years. I even ran it with a stress fracture. The race used to take place the first weekend in October. Many years I ran it as part of a team.

at the Race for the Cure in 2013

‎1 in 8 women will be stricken with breast cancer in her lifetime. In fact, I have 9 friends who have all battled this horrible disease (if you read my blog, you may recognize them):

Top Row: Judy, Mary Ann, Mary M. Ava
Middle Row: Sally, Phyllis, Maria, Sue
Bottom Row: Mary W.

The Komen Northeastern New York Race for the Cure® raises money to fund education, screening & treatment programs for these women & supports the national search for a cure.

On Sunday, there is the Teal Ribbon 5k Run/Walk, coordinated by Caring Together, Inc. which seeks to raise awareness of ovarian cancer and raise funds in support of research toward developing an early detection test as well as more effective treatment options for women with recurrent ovarian cancer.

I ran this race my first year of running but not since.

I have a college friend who has had 2 bouts with ovarian cancer and has a team walking in this race. Two people from work are volunteering and I know some others who are running it.

yes, I do have teal-colored running clothes

Both races support causes that I feel strongly about. (There are at least 6 other races that also support important charities this weekend.)

The races both take place in Albany. The Race for the Cure has the same course as the Freihofer’s and will probably have 4000 runners. The Teal race will have much fewer (about 300) and the course is 2 loops in Washington Park.

So I haven’t decided yet. I’m leaning toward the Teal Ribbon….

I forgot to mention that the reason that I am free this weekend is that a race that I signed up for in Lake George was cancelled.

Biggest Loser race did not have enough interest -Darn!

Happy Running! Do you ever choose your races based on the charity?

September 10, 2014 by Darlene

One last weekend on the river

For the third time this summer, I went up to Chestertown to my friend’s house on the Schroon River.

The first two times, I went up to spend time with my tennis friends. So I played tennis.

and I got to run on some beautiful scenic routes.

This time, it was our Mah Jongg weekend. It is usually later in September when the foliage is at peak but the owner of the house will be away then.

There was some overlap of groups. On Saturday, some of the mah jongg ladies played tennis. I had a race so I went up later in the day.

I am making a kid’s hat

We played some mah jongg, watched the US Open on TV, knitted and then we went out to dinner.

There was an awesome sunset which meant that the next day’s weather would be great.

it looked much better than the photo – “Red skies at night, sailor’s delight…”

Two ladies left and the rest of us played some more mah jongg and watched a chick flick on TV before hitting the hay.

Sunday morning before the rest of the group (4 more ladies) arrived, I decided to go for a run. It was cool (fall-like) but sunny. How could I resist?!

love wearing this shirt when I run along the Schroon

I enjoyed the route that I ran last time that I repeated it in the opposite direction.

Although you are running along the road, you hardly ever see a car.

I felt like I could run forever, but I knew that I had to get back, in case everyone else was finished playing tennis.

Although I had breakfast before I left for my run, I had had some leftover bacon and eggs. Since no one was back, I decided to run to the tennis courts and watch my friends play.

The weather was absolutely perfect. Too bad it wasn’t like this for the 5k race the day before.

Anyway, I completed 7.5 leisurely miles. I was very happy.

When we got back, the rest of the group had arrived, so we ate big lunch on the deck.

Then we went to a walk. The usual 40 minute loop.

Finally it was time to play mah jongg again.

Since the weather was so beautiful, one group would take a break to sit outside.

reading break

Eventually it was time to call it a day. But a fun time was had by all.

Normally I would be back here in 2 weeks to run the Helper’s Fund 10K but I am busy that day. Hopefully I can squeeze in another visit to the Adirondacks.

On the way home, I stopped off at our marina. My hubby had spent the day on Lake George and we had decided to meet for dinner. After all the eating that took place during the weekend, I only ordered soup & a salad. (I didn’t even have ice cream.)

Happy Running! How was your weekend? Are you enjoying cooler temps?

September 9, 2014 by Darlene

Tuesdays on the Run: Fall race plans

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: Fall Race Plans

For the first time in recent years that I have been healthy, I am NOT running a Half Marathon!

Yes, I thought about it … a lot…but it is hard to train in the hot weather and I am busy with boating on the weekends. So I decided to skip it this fall.

Instead, I am running for enjoyment and doing short races except for two longer ones:

The Perfect 10 miler on Oct 26.

Oct 26, 2014

It is a new race for me and supposedly flat. I am going to combine it with a visit to a former college roommate in New Jersey. The race is all-women and in addition to a medal, you get a hoodie.

and

The Stockadeathon 15K on Nov. 9.

Nov. 9, 2014

This race is the oldest 15k in the country. I’ve done it twice before. It is challenging but lots of fun. This year they changed the course. I’m going to miss the big fireplace in the park to warm up. The start and finish activities will now be indoors.

Now here are some of the shorter races that I plan to run:

Run for the Roc 5k on Sept 28.

This is a new one for me but it’s at the race track in Saratoga and sounds like fun.

Burnt Hills Apple Run 5K on Oct 4.

This 5k was recommended to me by a runner from Conn. and her friend. I hope to see them again at the race.

Falling Leaves 5K on Oct. 11

I ran this one several years ago and liked it. It was my first age group win, I think.

Great Pumpkin Challenge 10k on Oct 18.

I have signed up for this race but never run it. This is the year! It takes place in Saratoga National Park which is a very pretty place to run.

Troy Turkey Trot 10K on Nov 27.

ttt

This is the most popular race in my area. I have always avoided it because it is so crowded. The local 5k that I usually run has changed to be non-timed so I think I’ll give this one a shot this year.

These are the races that I have signed up for so far.

But you know me, I may even add a few more.

Happy Running! What are your fall racing plans?

September 8, 2014 by Darlene

Monday running update

20140625-122436-44676505 Last Week:

Monday – DAY OFF – 4.5 mile run, boating

Tuesday – 2 walks at work, rest, dinner with a friend

AM walk

PM walk

Wednesday – 3 mile run, walk at work

before work

AM walk

Thursday – walk at work, 4 mile run, mall walk with BFF

AM walk

HUMID run after work in the park

Friday- ~~2 walks at work,~~ rest
Saturday- 5K race , mah jongg party at the river

tough conditions but won 3rd in my AG

Sunday – 5 7.5 miles, mah jongg party at the river

PERFECT running weather

we even played a little mah jongg

This Week:

Monday – walk at work, rest
Tuesday – 3 mile run, walk at work, rest, tennis
Wednesday – walk at work, 4 mile run
Thursday – walk at work, rest, exercise class at work
Friday- walk at work, 4 mile run, mah jongg
Saturday – rest, boating?
Sunday – 5K race+ 5 miles

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

September 6, 2014 by Darlene

Malta 5K race recap

I have been running 3-4 times a week for 3-4 miles on each run. But I haven’t done a race in a few weeks so I was looking forward to this 5K.

It was my third time running this one so I was familiar with the course.

The course is very boring…you are running around chip plants but the loops let you see the fast runners and all those runners that are behind you twice during the race.

In 2013, I finished in 29:49 (recovering from a broken foot). In 2012, I finished in 29:53 (recovering from a broken ankle). So since I was healthy, I was hoping to finish faster but still not confident based on my slow training runs.

This year, I didn’t get lost and arrived plenty early. The publicity for the race worked, there were a lot more runners this year – about 900, I think.

at the start

I am not going to be a Debbie Downer and complain about everything.

So here’s the good:

I finished at 28:47, a course PR and won 3rd in my age group – $50 gift card to the Recovery Room restaurant.

Now here’s the rest of the story:

Whatever I ate yesterday kept me up most of the night. Then I spent most of the morning in the bathroom.

It was 75 degrees and 95% humidity at 7 am when I left for the race. I was feeling pretty nauseous and the weather didn’t help.

Last year, there was chip timing so I didn’t start close to the front.

It was very crowded at beginning and hard to get moving.

Once I started running, I actually felt better.

But boy was it humid. I was sweating and I don’t usually sweat. I was almost hoping that it would start to rain. That never happened. The sun even came out at times.

As usual, I went out faster than I should have. I think I hope to PR and am delusional about my speed.

I was dying at the halfway point and luckily there was water. I walked for a while knowing that my first mile was fast.

I walked twice more during the 2nd mile…one time was at that same water stop.

I don’t look as bad as I felt

By mile 3, I was really struggling. I think it was the humidity that was making it hard for me to breathe. So I walked once more.

I was not disappointed in my walking. I knew that I had to or I would be sick.

I normally can sprint across the finish line but this time, I just ran.

I am dripping of sweat.

There was a lot to eat but the best part was 2 kinds of chocolate milk.

I bumped into several runners that I knew and hung around with them until they had the awards.

malta5k agaward I was surprised that I won. (And they didn’t have net times this year.)

malta5k

Splits:

mile 1- 8:51
mile 2 – 9:22
mile 3 – 9:43
.1 – 7:30

So positive splits but that’s the way it is with me! I’m ok with it.

I was possibly going to continue north to the lake or to the river but I was so sweaty and tired that I drove back home to take a shower, eat and watch the semi-finals of the US Open.

Race Goals:

run each mile under 10 min. YES!
run the whole thing – NO!! walked 4 X
set a course PR – YES!
win a age group award – YES, 3rd.
have fun & stay healthy – YES!

No races scheduled until a 5K on Sept 28…but that could change.

Happy Running! Any running/racing plans for the weekend?

My First 5K and More…

An "Older" Runner's Blog

TTT: Exercising, Running Groups & the Weekend

Tuesdays on the Run: Breaking through a mental wall in training

Monday running update

Teal Ribbon 5K race recap

Friday Five: Blogs to love

Pink or blue?

One last weekend on the river

Tuesdays on the Run: Fall race plans

Monday running update

Malta 5K race recap

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