April 14, 2013 by Darlene

Delmar Dash Race Report

This is my second time doing this race and my second 5 miler. It is also the race that is the closest to where I live (2 miles away.)

Delmar Dash 2011

I looked at my splits for 2011 and they were all in the 9’s with one in the 8’s. I finished under 47 minutes!!! I wonder who that runner was… It certainly isn’t me!!

I know I should be happy that I am even able to run. I couldn’t run last year!! So yes, I am happy!!

Originally, it was forecasted to be spring-like but as the week progressed, the seasons changed and it appeared to be more like winter. So I needed to change my original outfit (short sleeves & a skirt) to something warmer but not too warm. I opted for a compromise: long sleeves & a shirt over it, my skirt with compression knee socks. Hopefully I would warm up while running.

I arrived early and the sun was out. I waited inside for my friend MaryPat to arrive. All of a sudden, I noticed that it had gotten dark out and then it started pouring. Then it started sleeting. Those arriving now were soaked!!! It had also gotten a lot colder. Luckily I had a jacket and gloves with me. But I was debating whether I would run 5 miles in this awful weather.

Finally, it stopped raining but it was colder and windier.

MaryPat & me before the race

I decided at the last moment to leave the jacket behind but wear the gloves. We both headed out to the start. This was Mary’s first race longer than a 5k. I was excited for her and told her I’d wait for her at the finish.

heading out (J. Berkeley photo)

The course was very familiar to me…it’s where I have done a lot of my runs.

course map

I said I had no goals but secretly I wanted to RUN THE WHOLE THING and finish UNDER 50 MINUTES!!!

starting the race (J. Berkeley photo)

Though I wore my Garmin, I rarely looked at it and there were clocks at all the mile markers. I was running at a fast pace for me but it seemed that everyone was passing me by…. a law school prof, a friend, someone who reads my blog. I was cold the whole race & I found it difficult to move forward when we were running into the wind. At least the course was mostly flat.

I was tempted to stop at the water stop which was halfway but since I wasn’t warm, I decided to push myself past it.

am I running? (J. Berkeley photo)

I was definitely running out of gas during mile 4 and wished that I had run slower at the beginning of the race.

at least I am smiling! (J. Berkeley photo)

But finally it was over and according to my Garmin, I crossed around 47:40. (officially 47:39)

I was happy!!! Not a PR but better than I expected. I am getting my confidence back and that’s what matters.

My splits:

mile 1: 8:59
mile 2: 9:37
mile 3: 9:29
mile 4: 9:56
mile 5: 9:34

I put my jacket back on and got some water (I was too nauseous to eat.) and waited for Mary to finish.

After the race, we went out to lunch…needed to put back on those burned off calories!!

I think I did!

I think MaryPat is hooked. The topic of conversation at lunch was what race should she sign up for next!! (Maybe I get get her to run a half marathon?)

Plan for the rest of the day: Season 2 of Downton Abbey!

Happy Running! Did you run or race this weekend? If so, how were they?

April 13, 2013 by Darlene

L is Long runs

Do I miss them? Kinda.

But I do not miss the pressure of having to do them and having a certain distance to complete (and planning my weekends around them as well as obsessively checking weather forecasts…)

The long run is the most important part of a training plan for a marathon or half marathon. I can only speak for the half.

My long run starts with the longest distance I’ve covered within the last two weeks (usually 3 or 4 miles) and I increase my long run by one mile on a weekly basis. That means I run 5, 6, 7, etc. all the way up to 12 miles and then I taper down to 8 miles.

Though I am by no means fast nor do I run without walk breaks on long runs, I have been able to complete 6 half marathons. They were all difficult but after each one, I was not even sore.

after my recent half – yes, I am still savoring the moment!

My advice for long runs:

Ten miles with walk breaks equals 10 miles continuously at any speed. So walk if you have to. (You recover faster with walk breaks).
Forget about speed on long runs. Focus only on the endurance conponent.
You can’t run too slowly on the long runs. Run at least two minutes per mile slower than you could run that distance that day.
You usually won’t feel bad when you’re running too fast at the beginning of the run; you must force yourself to slow down.
The day before the long run should be a rest day.
Don’t forget fuel and water. You may be able to skip it on short runs but not on longer ones. (I don’t like to carry water or Gu so I double back to my car halfway for water & nourishment.)
Break up the miles. 10 miles all in one shot sounds so much worse than 2.5 out and back and then 2.5 out and back.
Reward yourself at the end. It gives you something to look forward to. (Mine is either Starbucks or soft ice cream depending on the season.)

a long run this past winter

Since I am not training for a race, right now I have been running 3 miles during the week and 4 – 6 miles on the weekends.

a difficult 6 mile “long” run last weekend

Tomorrow, I have a 5 mile race. It is nearby. I just plan to have fun!!! (Unfortunately, spring was only here temporarily… I need to re-assess my outfit!!)

My next long race is a 10 miler at the end of June. A hilly one, at that.

So I guess I need to start upping miles on the weekends! Bring on those “long” runs!!

and my reward!

Happy Running! Do you plan your long runs? How? What are you training for?

April 12, 2013 by Darlene

K is for Kicks or running shoes

I used to be obsessed with shoes. (and my hubby looks in my closet & thinks I still am because I haven’t gotten rid of shoes that I can’t wear anymore.)

Now it’s Running Shoes.

It’s not that I need to have every style or color. It’s just that I am trying to find the perfect running shoe. The one where my feet won’t hurt and will give me PRs (ha ha!)

I started with Sauconys and then came back to them.

Then it was Nike.

And then Asics a few times.

Briefly after my injury, I wore New Balance.

Then I switched to Mizunos.

I even tried Reeboks.

Of course, I also bought Brooks several times.

Now the latest choice of kicks is Newtons.

Still haven’t run in Hokas… (Give it time…)

But seriously, the proper shoes are the most important part of your running gear!

When I first started running, I went to FleetFeet, a local store which specializes in running shoes. They watched me run and analyzed my stride, etc and then recommended several shoes. I picked the one that I liked the most (either by comfort or color). I would say that I have bought most of my shoes there. (Some I have bought on sale elsewhere.) After running awhile or after an injury, your feet do change. It is good to not buy the same shoes every time but to try different ones. Unfortunately, sometimes a shoe you love is no longer available and the newer model isn’t right for you. It is important NOT to run in worn out shoes. It is not just the sole but the cushioning that wears out. Some say replace after 400 miles but it is an individual thing. It depends on how heavy you are on your feet (I drag!!) and what surfaces you run on. Obviously, running indoors does not wear your shoes out as fast as running outside on a trail.

Tips for buying running shoes:

For your first shoes, go to a store that specializes in running shoes. They will watch you run to determine if you underpronate or overpronate. They will examine your feet to determine if you have high arches or flat feet.
Allow a thumbnail’s length of space in the toebox to allow for normal swelling and running downhill (If you have bunions, chose a shoe with a wide toebox)
Try on shoes at the end of the day when your feet are their largest. You will usually wear a larger size running shoe than a regular shoe (I wear a 7 shoe & 8.5 running shoe.)
If you wear orthotics, bring them when you try on running shoes.
If you need more stability, buy a custom insole such as SuperFeet.
If you have chosen a different type of running shoe, break them in slowly. (Don’t run a race in new shoes.)
Replace your shoes when you need to. Some people alternate two different pairs to preserve their favorites.

Happy Running! What running kicks do you like? And why?

April 11, 2013 by Darlene

J is for Java or Jo

I am a coffee snob!

Yes, I am.

drinking coffee out of my new Moscow mug

drinking coffee before a race

I have my own espresso machine at home and I make my own coffee and my hubby makes his own. I only drink one cup a day (in the morning) and I want it to be perfect. During the day when at work, I go across the street to Starbucks (and choose Decaf.)

mid-day treat

The facts:

I like strong coffee (in taste…my coffee has to taste like coffee)
I like flavored coffee (at home I use flavored creamers such as hazelnut, vanilla, mocha, etc.)
I use Splenda in my coffee (not real sugar).

So as you can see, it could be a problem when I am not at home.

In the summer, I bring my own coffeepress, coffee, creamer & splenda to the lake & make my coffee at the marina.

Sometimes I just have to be flexible.

not so great coffee from Stewarts

But I have to have coffee in the morning and I have to have coffee before an AM run or a race.

pre-race coffee

No better reward than a good cup of Java and a pastry!!

vanilla latte & apple scone – YUM!

Happy Running! Are you a coffee drinker? How important is it to you?

April 10, 2013 by Darlene

I is for Iphones & Ipads

look what’s in my hand – my iPhone, of course!

I hardly go anywhere without my iPhone. (This comes from someone who resisted for a long time buying a smartphone & I work in the IT field.)

I started out only using it as a phone.

That meant that I still carried a camera. (And I still prefer to take pictures with my camera.) Eventually, I got lazy and now I frequently use my iPhone as a camera. In fact, my last half marathon was the first time that I didn’t carry a camera to a race.

my iPhone is in my SpiBelt

Until recently, I listened to music on my iPod Shuffle (I love how small it is) but now I even use my iPhone for tunes (since I carry it anyway.)

iPhone is in my pocket

I do have some running apps (walkjogrun & runtastic) on it but I have yet to use them, I am pretty content with my Garmin 205.

As for my iPad (I got it at least a year before my iPhone), it is invaluable. I download books on it (though I do read real books for the most part), play Scrabble on it and most importantly, it keeps my sane on the treadmill.

I hardly ever watch real TV anymore.

I even prefer (if I have wifi) to read my e-mail or check Facebook on it. Maybe it’s my “old” eyes but I just like the large screen.

Happy Running! Do you have an iPhone or an iPad? If so, what do you use them for?

April 9, 2013 by Darlene

H is for Half marathons

I started running in 2008. But 2011 was the first year that I ever even considered running a Half Marathon and I did 5 that year! Yes, I got hooked.

1st – Naples HM

2nd – Lake George HM

3rd – Adirondack HM

(No photographer at #4)

5th – Santa Clarita HM

My first one was my most enjoyable and my 5th one, the least. In fact, the 5th one left me wanting a do over! Unfortunately, after the 5th, I broke my ankle, then had a stress fracture so Half Marathon #6 came 16 months later in 2013 and I was just glad to finish.

6th – Sarasota HM

If I stay healthy, I would like to run at least 2 half marathons each year. Maybe one in the spring and one in the fall. (There are so many out there that I will probably not repeat one.) There’s one in Portland Maine that looks really fun. But so far, I am registered for one nearby in October and one in Florida next January.

Why run Half Marathons:

It is hard and it gives you tremendous satisfaction when you finish.
You get a medal.
It motivates you to get out the door and run several times each week.
It makes you increase your miles.
It gives you an excuse to plan a vacation around a race.
You don’t have to be fast.
It really is doable (Anyone can! Some even are walker friendly.)
The training isn’t as time-consuming as for a marathon.

Some Tips:

Get good running shoes
Learn to fuel (try different kinds and stick with what works on race day)
Hydrate – it may not be important on short runs but it is on long ones – use the water stops during the race
Increase your long runs gradually – I usually add one mile each week and stop at 12 – your adrenaline on race day will get you through the last mile
However, don’t cheat on long runs – some people can run 8 or 10 mile & are able to do 13 – I wouldn’t recommend it
Don’t forget to taper – you don’t want to have tired legs for that important day
Dress appropriately – that is for 20 degrees cooler than at the start (so bring throwaway clothing)
Wear a GPS when training and for the race – it helps you keep track of time, distance and most importantly pace
Start out slow – it will pay off during the second half – you’ll want to be able to run across that finish line and smile!
Don’t be embarrassed to take walk breaks – it’s better than hitting a wall at mile 10 or getting injured and having a DNF
Enjoy the experience. Soak up the atmosphere. It is supposed to be fun!
If possible, take pictures or buy a race photo – you’ll won’t regret having a visual reminder of the experience
http://thekennedyadventures.com/2011/05/10-tips-for-running-a-half-marathon-successfully-top-ten-tuesday/
http://www.halfmarathons.net/first-timers-guide.html

Click HERE to read an article about women running half marathons.

Happy Running! Do you run Half Marathons? Do like them?

April 8, 2013 by Darlene

#BestRun

Yes, I know this is my 2nd post of the day (and not an A-Z one) but I couldn’t resist doing what Miss Zippy asked – writing about my best run(s).

For me, my best run is not often my fastest. In fact, it is usually not during a race (I am always too worried about time and/or injury to enjoy it to the fullest.)

My best runs always take place during vacations. And in Florida where the sun is shining and views of water are available.

Here a two that come to mind:

#1 took place during my March vacation in Cape Haze, Florida (on the west coast) – it was just a short one as I was tapering for my half. The weather was PERFECT and so was the scenery!!

#2 took place during my January vacation in Holly Hill, Florida (on the east coast). This run was about 6 miles but it was over a bridge and along the water – JUST PERFECT.

I just love vacation runs… in a warm climate near the water. Can I retire soon??

Happy Running! What was your Best Run(s)?

April 8, 2013 by Darlene

G is for Good carbs

As you may know, I LOVE my carbs.

Complex Carbs Are Good Carbs. They are the ones that give your body the best fuel. They are usually found in foods high in fiber, which break down more slowly, giving you a steady blood sugar level through the day and making you feel less hungry and irritable when mid-afternoon rolls around.

Fresh fruit, ideally those with a low glycemic Index like apricots, raspberries, strawberries and blackberries

Non-starchy vegetables

Whole grains and foods made from whole grains, such as certain types of bread and cereal

Nuts

Legumes

Dairy products that are not sweetened with sugar, such as yogurt, sour cream, cheese and milk

Simple Carbs are Bad Carbs and should be avoided. Your body quickly breaks down simple carbs, giving your blood sugar a spike and sending you running back to the kitchen or snack machine within hours of your last fix.

Refined grains like white bread, white rice and enriched pasta
Processed foods such as cake, candy cookies and chips
White potatoes
Sweetened soft drinks
Sugar

Of course, bad carbs help you when you need a sudden rush of energy such as for RUNNING.

Except for my passion for desserts, I do try to eat “Good Carbs.”

Happy Running! Do you eat Good Carbs?

April 7, 2013 by Darlene

Running Updates

week-in-review11-1s6ozv2

Last Week Update:

Monday – 3 miles on the TM at work, tennis after work
Tuesday – tennis after work
Wednesday – 3 miles on the TM, Yoga after work (still cold and windy outside)

waiting for the lake to warm up

Thursday – 4 mile run outside on the rail trail (finally warm enough woohoo!)

capris = spring

Friday – REST, mah jongg at my house (that means SNACKS in the house..oh no!)

my cat gets into the mah jongg game

Saturday -Proctor MPREs, (wanted to race Dodge the Deer 5K… next year!), 6 SLOW miles on the Nisky bike path in the afternoon (cool & windy 😦 but it was sunny 🙂 )

Sunday – REST, rest, rest

This coming week:

Monday – tennis
Tuesday – 4 miles, mall walk with BFF
Wednesday – 3 mile run, yoga
Thursday – REST, haircut
Friday – 3 miles, mah jongg
Saturday – REST
Sunday – DELMAR DASH (5 mile race)

New Obsession:

Everyone has been watching it but me so I borrowed the DVDs for season 1…I watched them ALL in one day!!! I am hooked…

Happy Running! How was your week? Anything new planned? Do you watch Downton Abbey?

April 6, 2013 by Darlene

F is for Fartleks

Fartlek is a Swedish word meaning “speed play.” A fartlek is an informal type of speed work. The idea is to sprinkle in bursts of speed while running.

A great way to integrate fartleks is in the easy run. Pick a point that is not too far ahead of you. It could be a lamp post, street sign, roadside tree or any stationary object a few hundred feet away. Pick up your pace and run hard towards that point. When you reach your destination resume your easy run pace until you feel recovered. Repeat the process with another landmark. Continue this for the rest of your run and then cool down for a mile or so.

On the treadmill you run the same way and increase your speed for short periods.

Fartleks improve your running because they teach you to run fast.

Working fartleks into your workout will break up the run and make it more enjoyable. it is recomended that you add fartleks to your run only once or twice a week.

I never did fartleks while I was injured or recovering from an injury. But I used to when I was healthy. I would run as fast as I could to the mailbox and then slow it back down. On the treadmill, I would turn it up and then turn it down. I added them to my runs just to mix it up.

Now that I am healthy (or close to it), I am thinking fartlek again. (Nothing feels so good as running fast and feeling like puking…only kidding!)