August 10, 2013 by Darlene

Galloway or Not?

From what I have read, the Galloway method is a combination of running and walking but you run for a set amount of time then you walk for a set amount of time and then you repeat this cycle until you finish your run or race. The exact length of your run interval versus your walk depends on your goal pace.

I have never tried it. I always run and then walk when I am tired. I run down the hills and I walk up the hills or whatever gets me to the end.

I had not run on Thursday because I ran Tues and Wed and then Friday it was raining.

Saturday, I did not feel like running… at all. My hubby went up to the lake and I stayed home to do housework and errands and supposedly run.

After much procrastinating, I headed to Colonie Town Park. It is a bike trail and I hadn’t run on it since winter. And the weather was perfect – sunny, low humidity, slight breeze.

I decided to try the Galloway and use 4:1 ratio. That is recommended for a 9 minute pace which is overly ambitious but what the hell.

I did it for 2.5 miles and then stopped at my car for water.

views from the first half

Then I headed in the other direction and ran my usual run for awhile, walk, run some more, walk, etc. for 2.5 more miles.

views from the second half

Believe it or not, my pace was exactly the same!

Very slow both ways…but to be fair, I didn’t pause when I stopped to take photos or put my iPhone back in my spibelt.

I think It would make more of a difference on a long run because you walk more at the end when you are tired and I would change to 3:1 ratio. Either way, you either lose time at the beginning when you walk when you don’t need to or at the end when you walk because you are tired.

Another reason I chose this place to run is because it is near a great ice cream place… the petunias are awesome too.

reward for 5 miles done!

Sunday was another perfect weather day and of course, I HAD to go up to the lake.

my hubby was already there waiting

We decided to go to Red Rock Bay and tie our boat together with other friends’ boats.

here comes one of our friends’ Pontoon boat

Most of the day was spent floating around in the water.

yup, that’s me in the big chair

We ended the day with a barbecue on one of the islands.

hot dogs and hamburgers with a view

Happy Running! Anyone have an opinion on Galloway?

August 6, 2013 by Darlene

Breakfast with the Horses, Lake George and Running

Yesterday I took the day off from work to have my annual breakfast at the Saratoga Race Track with a former co-worker. We have been doing this every summer for 29 years. The food and the prices have changed (now it’s a buffet) but it is always a fun time.

Molly and her 18 year old daughter Amanda

while you’re eating, you watch the horses training

1st picture taken in 29 years

this is a famous jockey warming up

My friend always like to stop and taste the spring water (which most think is gross tasting)

Since Saratoga is more than half way to the marina and the weather was perfect, I continued north. My hubby was in our boat waiting.

view of Red Rock Bay – 1st time this summer here. The lake is so calm on a Monday.

this used to be our favorite dock – met some nice people from NJ next to us who have a similiar boat

a view and a good book 🙂

It would have been perfect weather to run but I ran on Sunday and just didn’t bring my running gear. At the end of the day, I kinda regretted it since my hubby & I drove two separate cars.

Instead, I decided to run after work today. I chose Washington Park for its scenic value. I usually run there during the spring to view the tulips but it is pretty in the summer, as well.

the lake in the park

with ducks in various colors

a bee on a sunflower

lots of annual gardens

It wasn’t a good run but it was a 3.5 mile run with lots of walking – too much walking. My foot felt fine (different shoes & socks cured the blister.) But I am lethargic and can’t get it back.

I guess I’ll keep trying.

Happy Running!

August 5, 2013 by Darlene

Getting Back on Track (Again)

LAST WEEK:

Monday – rest (sore shin)
Tuesday – rest (sore shin)
Wednesday – 3 2 miles on the track after work
Thursday – rest (ice cream social at work)
Friday – 5 miles: 3 miles running + 2 miles walking during my day off

on the Corning bike path along the Hudson R.

Saturday – rest (on the lake)
Sunday – ~~rest~~ 4 ugly miles & a blister

on the Nisky bike path along the Mohawk R.

Taking it slow…have to make sure that I do not get injured AGAIN!!!!!!!!!!!!!!!

The shin feel fine. The quads are OK too. Now if only I can get some stamina back and be able to run more than 1/2 mile without stopping to walk. And glad I tried the new compression socks before a race — polka dot material gave me a blister on the inside of the left foot – ouch! (It’s always something!)

THIS WEEK:

Monday – another day off 🙂 – breakfast at the race track and then maybe back to the lake
Tuesday – 3 miles
Wednesday – rest – walk – yoga?
Thursday – 3 miles
Friday – rest – walk
Saturday – 5 miles
Sunday – rest – walk

Would love to do a 10k on Saturday…..but it is a hilly one!!!!!!!!!!

Happy Running! What you training for? How is it going?

August 4, 2013 by Darlene

Running with Apps

Awhile back I posted about iPhone running apps:

Here are the 10 iPhone apps recommended in Jessica Clark’s post. Please go to the post directly for more details on each app.

Here are a few more that I have heard of:

And some more that I have found:

Since that post, I actually decided to try some of them myself. I am not using my Garmin because I don’t care about pace and just want to slowly ease into running.

Runkeeper – this one is free and I kinda like it. It is is easy to set up. It calls out your distance and pace. You can set goals and you can save a route.

CruiseControl – this one costs $$ but not a lot. (I had a gift card or I wouldn’t have bought it.) This app pulls in all the music on your iphone according to cadence. You can set your targeted cadence and pace. It then adjusts the music as you run. Personally, this is a waste on me. I don’t choose my music according to cadence especially since I am in recovery mode. I choose music that I like. It has to have a catchy tune and a good beat to run with.

Zombies, Run! – this one also costs $$ but not a lot. (I had a gift card or I won’t have bought it.) This one integrates missions with your music. It tracks your distance and pace. It is kinda cute. Although I was being chased by a zombie, when I was tired, it didn’t really motivate me to run faster. But that may be just me. If it were free, for a change of pace, I would use it.

Runtastic – there is a free version, I have Runtastic Pro that I got free. The Pro version offers voice feedback , auto pause and intervals. The free version has GPS tracking, measures time, distance and pace, shows a map of your run as well as charts for speed and elevation. I didn’t find it as intuitive as Runkeeper. (I had a hard time even fingering out how to end my workout and didn’t do it. OOPS.)

WalkJogRun – this one cost $4.99. I have it. I am not sure if I bought it or got it for free. This app claims to be the most accurate regarding distance. it allows you to find nearby routes. It tracks your time, distance and pace per lap. It also offers FREE training plans for all distances and all levels. (The plans are worth the cost of the app.)

All the apps above are easy to set up, link to your music and work with the GPS function on your iPhone. You also have the ability to share your runs on Facebook and Twitter, if you desire.

However, with all the iPhone apps, the GPS function is not as accurate as a Garmin GPS. So if you are serious about your pace and split times, you need to use a Garmin. Also using the GPS on the phone wears down the battery. I don’t think it would last on a long run. Plus, I rather have a charged phone if I am out running alone than a GPS.

So probably I’ll use the apps from time to time but when I race or train seriously, I’ll be back to my ipod for music, my iphone for communication & photos and my Garmin for distance and pace.

Happy Running! Do you use apps? If so, which one(s)?

August 3, 2013 by Darlene

I Need an August Race

Well, I don’t need one but I’d like one.

Even with my injuries, I have been able to run at least one race each month.

I am not physically ready for a long one or a hilly one. I also have to work Aug 17. And I am trying to run longer on the weekend. So that really limits things.

Camp Chingachgook 10K in 2012

Aug 3 – Firefly 5K – sold out
Aug 4 – Race the Train (8.4 mi)- NEXT YEAR, too long & hilly for this year
Aug 9 – Schenectady ARC 5k ??
Aug 10 – Camp Chingachgook 10K – NEXT YEAR, too long & hilly for this year
Aug 17 – Jailhouse Rock 5K – NEXT YEAR, have to work
Aug 24 – 5K Run & Peach Festival in Stillwater ??
Aug 31 – Run for the Horses 5K in Saratoga ??
Aug 31 – AIM for Seva 5K in Colonie??

Jailhouse Rock 5K in 2012

Happy Running! Do you run a race every month?

August 2, 2013 by Darlene

Foto Friday: My First Free Race Photos

All the races that I have run, you’ve had to buy the race photos. And they’re expensive. I only have paid money for them if it were a big race and they came out well (such as for my first and last half marathon.)

Other times, I take my own or screen capture the proofs.

The Biggest Loser 5K race this past Sunday wasn’t even a race for me. But I ran whenever I saw a photographer and they took quite a few pics AND they were free to download.

Here are some of them:

I never would buy any of these but I like critiquing my stride…my fat thighs, etc.

Happy Running! Do you often get free race photos or do you buy them?

August 1, 2013 by Darlene

July – Gettin Better All the Time…

I usually hate to rush the summer. But this year, the faster the time goes, the sooner I am running & racing again!!

July Goals:

Continue to heal the broken foot – YES but this is really out of my control.
Follow doctor’s orders and don’t overdo – YES for the most part.
Ditch the crutches – YES but I really did this last month.
Wear 2 of the same shoes – YES!

wore 2 running shoes all month

even wore sandals

Walk – Yes, started with the treadmill, then the track, then the road…

Bike – YES, started with the stationary bike and then ended with a regular bike
Run a little (yes, I am being optimistic) – YES, 1 mile, then 2 miles, then 3 miles… 🙂

running in Chestertown

even ran/walked a 5k race

hopefully the mileage continues to pick up…

I also spent more time on our boat and on the islands of Lake George than last month.

I spent the weekend with tennis friends and even hit the tennis ball.

Me on the left on the court in Chestertown

AUGUST GOALS (aiming HIGH):

RUN (regularly)!!!
Do not overdo and listen to my body…REST when necessary!!
Play TENNIS!
Start planks!
Attend a yoga class!
Start training for the Oct 13 half marathon
Run a race
Run at least 50 miles this month

Happy Running! How was your July? What do you have planned for August?

July 31, 2013 by Darlene

So What Was I thinking?

Whose first race after breaking their foot and not running for 7 weeks would be one with HILLS?

That would be me!!!!

I even look happy

What happens when you run down steep hills and/or on uneven surfaces??

Yup, pain in my left shin. Never had this before.

The morning after the race, my right quad was sore but that went away. The shin discomfort stayed sore even on Tuesday.

So I RESTED it! Yes, I did not run.

That wasn’t too hard since I worked tech support at the NYS Bar Exam for 2 LONG days.

This afternoon, I will go back to the SOFT track to see how my shin feels.

Tomorrow I will rest again.

So 2 steps forward, one step back…

Happy Running! Anyone have any advice on shin splits?

July 30, 2013 by Darlene

The “Right” Shoes

I think I have a problem:

Brooks Adrenaline – broke my ankle wearing these 1 1/2 ago, wear them to walk & bike now

Mizuno Wave Inspire – sometimes feels to narrow in the toe box – used to like them

Brooks Ghost – comfy but neutral not enough support??

newer Brooks Adrenalines – they’re ok

Saucony – ran my half in these, also ok

Brooks Glycerine – kinda heavy -sometimes weigh me down

used to LOVE these but I turned my foot and broke it the last time I wore them… not enough support?

What shoes do I wear?? (Don’t worry I have some Asics too!!)

Right now…I wear them all (except the Newtons.)

They are all are better option than this:

Happy Running! What do you wear to run and why?

July 29, 2013 by Darlene

Biggest Loser 5K Run Walk Race Report

As you can see from the map below, participants run/walk down the mountain, then take the ski lift back up and continue to the finish line. (I wondered what they would do about timing…)

Although we spent the day on our boat on Saturday, the forecast was for rain on Sunday so we did not stay overnight.

perfect weather for swimming & relaxing

If we did, my drive to Killington would have been shorter. Instead, I left from home to my longest driven race (my previous record was 1 1/2 hrs). The race was scheduled to begin at 9:00 am and I wanted to get there early for packet pickup etc. so I left around 5:40 am (ugh!!)

It was cloudy when I left which quickly turned to RAIN. I am not a fan of rain but it was early yet. As soon as I hit Vermont, the rain stopped. Still it was humid and looked like it could start again.

Packet pickup went smoothly. There were even real bathrooms. I bumped into AJH right away. Then we saw Christa and her friend.

With AJH (left) and Christa (right) before the race

It looked like the rain may hold off so I decided to ditch the jacket. It was warm and humid enough to get wet and be ok.

There was a 30 min per mile time limit for the race. Even if I walked the whole thing, I could beat that. Would my foot be ok to run it??? So what should I do???

Although AJH and Christa would be walking the whole thing, I decided to run it and if I had to then walk.

during the national anthem…most participants were wearing the race shirt.

So I moved up and tried to run when the gun went off. Unfortunately, there were a lot of walkers and they were blocking my path. Eventually I got by and proceeded to run DOWNHILL for a long time. (I didn’t realize how tough this is on the quads when you aren’t in shape!!!)

I didn’t wear a watch or a Garmin. I was not worried about my time or pace. This was meant to be a FUN race.

Good thing. The signs for distance were not accurate and the race was long. Someone told me it was at least 3.4 miles.

The downhill ended and it went up hill for a while and then down and then up.

AJH snapped this. I “looked” happy.

I ran most of the first half of the race. But I decided not to risk my feet and I walked all of the uphills during the 2nd half.

The interesting part of the race was the chair lift which supposedly took 6 minutes. It was nice to rest and the views were pretty (although it was overcast,)

But after running almost 3 miles, 6 minutes of sitting still, your legs turned to jelly. It was very weird. Everyone had the same reaction.

The worst part of the race was now —– it was raining lightly, it was downhill, rocks, crevices and stones, and it was rather steep and slippery. I AM NOT A TRAIL Runner! I have already had a broken ankle and a broken foot. HELP!!

What did I do? I walked very slowly and carefully and prayed that I would not fall. Miraculously I did not.

It was longer to the finish line than I thought. Eventually we went uphill and I was very happy! I even ran.

Finally I finished – according to the results: 45:34 (minus 6 minute chair lift)

all finishers got a medal

I grabbed some water (The food was the standard bagel and banana) and walked around.

Country star and Biggest Loser contestant Dan Evans warming up

I got to see AJH and Christa cross the finish line as well as Christa’s friend who did the 15K.

Believe it or not, I won 2nd in my Age Group. (just a certificate and a ribbon)

After the race, I left and stopped at a Pancake restaurant and had some awesome food. I also chatted with some local runners (who didn’t do the race.) Of course, since I was still wearing my race clothes.

Then I visited my hubby’s aunt & uncle’s gift shop/inn (Greenbrier) nearby.

aunt Kathy & cousin Jennifer(sorry it’s blurry)

I am glad I did the race. I am glad I walked and didn’t worry about time. I am glad that I switched from the 15K to the 5K. I am glad that I got to see some fellow bloggers. I am glad that I don’t live in Vermont and have to run on those hills!! (My quads are sore but my foot is fine 🙂 )

Happy Running! Have you ever run a race for fun?