April 29, 2013 by Darlene

Y is for Yoga

Since I hate to exercise and stretch, I decided Yoga would be good for me.

After a few tries, I found the perfect instructor. (She allows you to do things at your own level and she is very encouraging to everyone. Just love her.)

Lisa at HeartSpace in Albany

A Women’s Health magazine article by Nicole Kwan took five common running goals and asked the experts to devise yoga routines to help you run longer, stronger, and faster. (These are really good suggestions and moves that I have done in my yoga class.)
1. YOU WANT: Total-body fitness (not just strong legs)

YOU NEED: Upper-body strength

The repetitive motions of running can lead to a lot of tightness in the neck, shoulders, hamstrings, and hips. “Yoga brings more movement into your body, much more movement in the hips, and a more relaxed face and shoulders [than running does],” says Barbara Ruzansky, owner of West Hartford Yoga in West Hartford, Connecticut. Yoga will also help develop your upper body to balance your already-strong legs. Try the following pose to give your legs a break and build arm strength. If anyone asks, you’re practicing a stealth spy move.

TRY THIS: Side plank pose (vasisthasana) This beginner version will help develop upper-body strength and awareness while also working the abs, says Sandy Blaine, codirector of the Alameda Yoga Station in Alameda, California. Start in plank pose. With palms flat, push yourself away from the floor. Keep your shoulders away from your ears and engage your abs. Then turn the left side of your body up toward the ceiling, bringing your left hand to rest on your left hip so your right hand supports you. Bend your left leg, placing your left foot flat on the floor in front of your right knee. Push your hips and right leg up away from the floor, trying not to sink. Hold for 15 to 30 seconds. Then switch sides. A strength move like this is best done 2 to 3 times a week to see improvement.

2. YOU WANT: Pain-free running

YOU NEED: Increased strength and flexibility

Yoga will eliminate the tightness that leads to pain by opening up your joints. But remember, safety first. “The tighter people are, the safer they need to be; especially with runners, who tend to be goal-oriented,” says Christine Felstead, owner of Yoga for Runners in Toronto. “The muscles you use for running are strong but [running] doesn’t use all your muscles. A yoga pose requires all the muscles work in tandem.”

TRY THIS: Cross-legged seated position (sukhasana)

Try sitting quietly in this pose to wind down after a run. “Sitting cross-legged is the simplest way to start opening up hips and increasing the lateral (outward) rotation of your hip joint,” Felstead says. Check to see if your hips are higher than your knees when you sit. If they’re not, sit on a rolled-up towel, folded blanket, block, or phone book. After a while you may feel fatigue in your spine but engaging your abs will add some core work while you stretch the arches of your feet, ankles, knees, and quads. Sit for as long as you feel relaxed and be sure to switch the foot that’s in front every few minutes. You might stay there for only 3 minutes to start but you’ll be able to sit longer over time, Felstead says.

3. YOU WANT: Injury prevention

YOU NEED: Perfect posture

“If you run and don’t do anything to maintain flexibility, chances are almost 100 percent that you’ll end up with a running injury sooner or later,” says Beryl Bender Birch, owner and director of The Hard & The Soft Yoga Institute in East Hampton, New York. “It’s just critical to maintain a range of motion and stretch out the muscles that get tight from running.” Besides keeping you off the bench, that extra flexibility and movement comes in handy other places too (think: the bedroom). So stand up—you’ll look taller too.

TRY THIS: Mountain pose (tadasana)

This simple but challenging stance will create better awareness of your body and improve your posture. Stand against a wall to find your postural alignment. This means you have to properly line up your body to the wall, which is harder than it seems. Bring your heels to the wall and tuck your chin slightly under. You’ll have two pockets of space at lower back and neck where your body does not touch the wall. Stretch your body gently upwards; you should feel taller. Then step away and try to maintain your posture. By stretching your spine from your tailbone through the crown of your head you can lengthen your body, ward off shoulder pain, and keep your joints healthy. Apply this posture when you’re waiting to cross the street, to pay in the checkout line, or anytime you find yourself slouching (like now). Straighten up!

4. YOU WANT: Agility

YOU NEED: Correct stretching

You stretch before you run, but practicing a few yoga poses afterward when your muscles are warm will make you feel a whole lot better the next day. “Think of yoga like a clay pot, if you just try to bend it, it will break. If you add warmth, you can bend into anything. When it relaxes and cools off it stays in shape,” says Mark Blanchard, founder of Mark Blanchard’s Power Yoga Centers. You actually strengthen muscles by making them soft. “The definition of health in a muscle is not hardness. Even though a muscle may feel hard it’s actually weak,” says Jean Couch, owner and director of The Balance Center in Palo Alto, California. Tense muscles don’t receive blood, so use yoga after you run to keep your muscles open for movement-enabling oxygen.

TRY THIS: Legs-up-the-wall pose (viparita karani), variation
Lie down with your right foot through a doorway and left leg up against the wall. Extend your legs without locking your knees. Hold for 5 to 10 full breaths for a good hamstring stretch, says Sandra Safadirazieli, instructor at the Piedmont Yoga Studio in Oakland, California. As you loosen up, bring your upper body closer and closer to the door until you can put a strap around your foot for a stronger stretch. If you don’t have a strap, use a belt or sturdy scarf. The ultimate goal is to hold onto the big toe with your second and third fingers, but work your way up slowly.

5. YOU WANT: Faster recovery

YOU NEED: Consistent yoga practice

Yoga can help you recover faster by preventing a buildup in scar tissue. “Yoga uses the elastics of the body and breathing to move oxygen, which moves scar tissue so it doesn’t coagulate and settle in one spot,” says Blanchard. He recommends alternating days of running and yoga but practicing sun salutations every day. The flow makes for a good pre-run warmup to energize and focus your mind and body. But don’t cheat—it’s not a substitute for a full yoga sequence. Take 15 to 20 minutes for sun salutations pre-run, working at your own pace and following your breath

Like anything else, you have to do yoga consistently. I did it weekly for awhile and then when I got injured, I stopped. It was hard getting motivated to sign up again. Then I finally did and I have been going weekly (when I can) and even doing planks on my own.

Check out this post and YouTube videos on Yoga for Runners…. http://deniseisrundmt.com/2009/09/03/namaste-for-national-yoga-month/

Happy Running! Do you do yoga? If you do, has it helped your running?

April 28, 2013 by Darlene

Sean’s 5K Run Race Report

race report aka racing with a bloody nose

There are easier and closer races than this but I do this race for Mary and for ice cream.

I ran it in 2011 and I was in great shape coming off 2 half marathons but still only finished at 29:24.

Mary & me 2011

Last year, I went to watch her run (I was injured ;( ).

me & Mary 2012…she was running, I was watching… we both ate ice cream

This year, I was excited to be healthy again and running. I hoped to finish under 30 minutes but you never know how things will go. (I should mention that yesterday my sinuses were bothering me all day…either a cold coming on or more likely allergies. I had a bloody nose in the morning and another one at night…this is a prelude to race day...)

The forecast was for sunshine and warm temps but you never know.).

forecast

The race started at noon. So you don’t have to get up early but it kinda kills the day and it’s hard to fuel properly. And it was warmer than last week’s race. (I kept changing my mind on an outfit…eventually I opted for a tank top & skirt.)

MaryPat & me before the Delmar Dash

This year, my tennis friend, MaryPat, decided that she wanted to run this race too. (However, at the last minute, she cancelled…due to a sore knee.)

It’s about 45 minutes from my house but I left extra early in order to get parking, get my bib, and locate Mary.

After I picked up my race packet, I watched Meghan’s Mile and the amazing fast kids!! Then Mary texted me and we met up and headed to the start.

this was the race shirt – very thin breathable cotton)

The race was dedicated to the Boston Marathon. They asked how many racers ran it, watched it, qualified etc. I was surprised at how many BQers were in this race.

the finish line (to the left of the start)

After an emotional “Sweet Caroline” and national anthem, the 5k started.

There is a big hill at the start which I managed to run up (slowly). Actually the whole race was rolling hills and of course, you have to go up a hill toward the end.

It was warm & I was very thirsty but choose not to stop at the 1st water stop.

Then the race took a turn for the worse. My nose started running but I quickly realized that it was another nose bleed…ugh and no tissues (yes, STUPID). What’s a runner to do? Yup, wipe with one hand and then the other. It was gross. I thought about quitting but I am too stubborn. I just hoped that the photographer did not catch how disgusting I looked. Only one guy stopped me to ask if I was ok (probably there was blood all over my face) and told me that I should go the EMT in the nearby ambulance. I said that it was only a nose bleed and I was fine.

Of course, it was hard to run and wipe my the blood dripping from my nose but I did manage to finish. I crossed at 30:26 (Garmin time) and 30:31 official time.

I immediately went to get napkins and water to clean up and by that time, Mary had finished too (and my nose had stopped bleeding.)

Unlike my last 5k, there was a lot of food – bagels, Greek yogurt, cookies, donuts, fruit, chocolate milk, Propel water, etc.

But we headed to the Stewart’s ice cream stand:

best cone ever!

We looked at the results since they were giving out medals to the top 3 in each AG. I think I was 13th out of 89 in the 10 yr AG. (but this time 3rd in the next AG)

checking out the results board (photo by David Lee/Hudson-Catskill Newspapers )

Race Stats:

finished 384 out of 964

Splits:

Mile 1: 9:16 (pre-nose bleed)
Mile 2: 10:06
Mile 3: 10:06
.12: 8:17

Sean’s Run is a very fun race. Lots of community support. (Read the story here.) But not an easy course…hills. (I hate hills!)

check out this hill at the beginning…. there’s a hill at the end too

On the way home, I stopped at the Corning Bike Trail to run more but I was too hot and tired … walked/ran another 2 miles.

Happy Running! How was your weekend? Any running?

April 27, 2013 by Darlene

X is for X-training

What is X-Training?

According to Acefitness.org, “Cross training is typically defined as an exercise regimen that uses several modes of training to develop a specific component of fitness.”

All half marathon and marathon training schedules include at least one day of x-training.

What are the benefits of x-training?

Reduced risk of injury – People who are particularly prone to lower-leg problems from running long distances should consider incorporating low-impact activities such as elliptical training, cycling and swimming into their regimens.
Enhanced weight loss – people who need to lose weight can effectively achieve a reduction in body weight and fat stores by combining two or more physical activities in a x-training regimen. They can, for example, exercise on an elliptical trainer for 20 to 30 minutes and then cycle for an additional 20 to 30 minutes.
Improved total fitness – X-training can include activities that develop muscular fitness, as well as aerobic conditioning.
Enhanced exercise adherence – X-training is a safe and relatively easy way to add variety to an exercise program.

Another benefit of X-Training is that you can explore different kinds of sports. Although, you are a runner, you may find that you enjoy biking or swimming. Also when you cannot run due to an injury, you can still x-train. When I broke my ankle, I could not run but I was able to bike and use the elliptical.

What activities are considered x-training?

1. Cycling – According to scientific studies, runners benefit the most from cycling.

(I have only biked when I was UNABLE to run. I should do it more but who has the time.)

2. Resistance Training – Recent studies haved linked resistance training with improvement in running, reducing heart rates while doing so, and improving race times at distances from shorter runs to marathons. It also protects runners against lower body injuries, and circuit training provides a great cardiovascular workout, and increasing muscle power. The gym is the best place to do this, with the help of Personal Trainers.

Unfortunately I do not belong to a gym and the closest thing I have done is using these resistance bands (when I was recovering from an injury.)

3. Swimming – It is an activity that is easy on the joints, supports your weight, builds muscular strength and endurance, improves cardiovascular health. It is also good for the lungs because of the breathing exercises you have to do while performing the activity. For runners who have sore legs, this is most recommended since it’s low impact, and it surprisingly burns a lot of calories.

I wish I were a better swimmer but I am not (and I do not have access to a pool.)

my version of lake swimming

4 . Aerobic Exercises – It provides an outstanding cardiovascular workout, boosts quadriceps and hamstring strength, improves coordination, and can make runners quicker on their feet. In addition, the upper-body movements used in aerobic dance may even tone up runners’ torsos a bit. Zumba is pretty popular and there are many videos with aerobic exercises/dancing.

When I was younger, aerobics classes were popular & used go to them. Zumba is something I want to try.

5. Other sports like Tennis, Soccer, or even Golf can also be considered as X-Training activities, as long as it benefits you in burning calories, toning muscles, building stamina, endurance.

I love to play tennis (tried golf but I stink at it.) and play doubles at least once per week.

Tips for X-training:

1. Choose what you like – Try several things to decide what’s beneficial and best for you. Also consider your resources like time, money and energy.

2. Start slow – Even if you are an experienced runner it doesn’t mean that you are already good at another activity or sport. Start at the beginner’s level of any sport or activity that you will engage into.

3. Do not strain yourself – Try to stick with your training days but use a x-training activity as an alternative of
some days allotted for running.

4. Chose the ones that will not use the muscles that you sore during running – that is why I do not play tennis and run on the same day (they both can strain your calf muscles) but I may do yoga after running.

5. Hydrate & Eat Well – Always make sure you hydrate yourself well especially if you sweat too much. Always eat healthy food. Avoid junk food and foods that are high in salt and fats. . Try to eat more carbohydrates before exercise and protein after.

5. Have Fun! – You should always enjoy what you do because if not, you will not keep it up.

Happy Running! Do you X-train? What do you do as X-training?

April 26, 2013 by Darlene

W is for Words

done with wordle.net

The most common words in my blog:

running
race
run

Makes sense to me.

Happy Running! What are the most common words in your blog?

April 25, 2013 by Darlene

V is for Virtual races

Virtual races are great. You can do them ANY TIME and ANYWHERE!!

Sometimes they are FREE and sometimes you contribute to a charity.

It is a way to get your miles done and it motivates you to run because you signed up. (I have done many of them but I used to do more than I do now …gotten lazy about signing up!!)

this is the latest one that I entered.

You may even win a prize!

Here are a few that you can still sign up for:

http://www.runningbloggers.com/p/rb-a.html

http://momsrunthistown.com/summer-virtual-race/

Happy Running! Do you enter Virtual Races?

April 24, 2013 by Darlene

U is for US (as in racing in the US)

I don’t plan to run a half or a marathon in every state but wouldn’t it be cool to run a race in every state?

As you can see that I am very far away (45 more to go) and to complete this goal, I think I would have needed to start running at a younger age!! (At my previous job of 8 years, I went to conferences annually all over the country…but I wasn’t a runner back then 😦 I remember how long the line was for signing up for the 5k race at NECC conferences and that they always filled up so quickly. I thought people were crazy. Now I know why… )

I guess it will be fun trying…

Happy Running! How many states have you run races in?

April 23, 2013 by Darlene

T is for Tennis

I have mixed feelings about tennis.

I enjoy playing tennis. I love my tennis friends!!! Watching the US Open makes me wish that I was really good at it.

I used to feel this way about tennis.

However, truthfully, it cuts into my running time. I have to schedule running around tennis because you can run at any time and you can run anywhere and you can’t just not show up and play a tennis match.

For tennis, it is different. I didn’t play tennis for 8 months and it wasn’t that difficult to play again. (I wish running were that easy to get back into.)

It’s not that it’s because I’m that good. Pros have to put in the time. I’m pretty mediocre so it doesn’t really matter. I play doubles and if my partner plays well, it is easier to win. If my partner does not, we don’t usually win even if I play great. (It’s not an individual effort like running.)

I know that when I go out there I will want to win but if I am not playing a USTA match, I don’t get down on myself if I don’t win.

the competitive me in 2010

Before I started running, I was very serious about tennis. I played all the time, took lessons, practiced, played on numerous teams, read tennis magazines, bought tennis outfits & shoes, etc.

Now, I just play for exercise and camaraderie and for fun. (They seem like good reasons to continue to me.)

Because it’s take four to play tennis, you can’t be casual about it. So last year, I organized a group of 5 women to play on Monday nights for 34 weeks. That means that everyone sits out once every 5 weeks. I am also part of a Tuesday night group in which I only play once a month. (Update: the place I play tennis indoors has just CLOSED for good!! So I will now playing outside. Next year, I may not play at all … until spring. Bummed!)

I try not to play tennis and run on the same day but sometimes I just have to run!

I have considered giving up tennis but this is the reason, I cannot:

annual May tennis vacation in Florida

Happy Running! Any tennis players out there who also run? Does another activity get in the way of your running schedule?

April 22, 2013 by Darlene

S is for Shopping

I don’t particularly enjoy shopping but I do love a bargain… which is why I use coupons and tend to shop at Target, Marshalls, TJMax, Peter Harris, etc.

the hat, shirt & shorts were on clearance & had coupons for Olympia Sports

these were $50 off at Dick’s

Love the outlets too.

Yesterday, fortunately (or unfortunately for my wallet) I racing nearby. I bought things that I didn’t need but the bargains were too good to pass up.

my feet are now demanding flats – these green & blue ones at the Easy Spirit outlet cost $20 ea,

DressBarn outlet – sweater 50% off, blouse 30% off – for my Florida trip

Jones outlet – reg $34 on sale for $4.99 – had to buy it!

a black running skirt – can’t have too many of those – 25% off at the Reebok outlet

I did not buy anything at the Coach outlet but I was tempted.

I used to buy lots of tennis clothes (and when I played golf, I bought golf outfits), but since I started running that is what I spend the most of my money on.

a new shirt...it was on sale & I had a coupon...at least I didn't buy another pair of running shoes

another cool shirt that I got on sale & had a coupon!

recent tech shirt bargains: orange $3.88 at Target, green $3 at Walmart

Newtons – 40% off at an expo!

Happy Running! Do you like to shop? What are your favorite stores?

April 21, 2013 by Darlene

Lake George 5K Race Report

April 21, 2013 – 8:15 am

I signed up for this race on a whim.

the day before the Lake George Half Marathon in 2011

I love Lake George and this half marathon was my half PR (in the freezing rain!) but unfortunately I am NOT in half marathon shape right now.

finishing the Lake George Half in 2011

So when I got a $5 off coupon in my e-mail , I said: “what the heck.” (I also misread it and thought the race started at 9:45 am. Duh.)

Anyway, I thought it would be a good opportunity to visit with my Lake George friends after the race (or maybe even shop at the Outlets.)

course map

I wasn’t sure about the course but I know it is hilly anywhere in Lake George (as was the Polar Cap race). It also may be crowded and difficult to find parking (since the half starts first at 8:00 am).

Again the dilemma of what to wear … some days it feels like spring, other days it feels like winter.

So left my house early (around 6:15 am) and it was COLD (30 degrees!!)!! I decided to wear something similar to last week (long sleeve shirt, gloves, skirt & compression socks) and hope for the best.

I planned to dedicate this race to Boston so I wore an old Boston baseball cap.

When I arrived, I started looking for parking in the hotel lot. (If it was full, I planned to check out the park or the village or my friends’ house.) I managed to find a spot and it was even colder than when I left the house and WINDY!!! Luckily I had a pair of sweat pants in my car & another jacket.

I went to pick up my race packet and bib (I had hoped it was more organized than in 2011 which was their first annual race.) I also got a large cotton tee-shirt that said half marathon on it and then headed back to the car to get rid of my pants.

Most of the runners there were racing the half marathon so there was only a small crowd doing the 5K. (This is the first time I have been at a half with 2 options & I chose the lesser one … felt strange.) But I was glad to race. There could even be an age group award possibility.

Everyone huddled together in the hotel dining room to stay warm until the last minute. The half marathon started at 8 am so most people left. About 10 minutes later, the rest of us ventured down the hill. (I decided to keep my jacket on…I was freezing & wished I had worn tights & a warmer hat.)

The race organization was not much better than last time. There was construction on Beach Road and we had to walk on the gravel road amid the bulldozers searching for the start of the race.

We walked quite a ways and then the organizer stopped us. No start line or sign. He told us to huddle around him so he could tell us the course (which turns out was totally wrong). He didn’t know the street names (he was from Florida) and there were no signs, clocks or mile markers (or people). He said just to follow the lead runner. (There was no water…luckily it was cold.)

Finally we started (about 10 minutes late) and proceeded to head up a HUGE HILL!!! Not ready for that in the first half mile. I tried to run up it and was worried that I’d tire my legs out too soon so I walked twice during the long ascent. Then we went down for a while but there was a turn around so that meant mile 2 went up hill again. This time I ran but was running as slow as a walk. Finally we hit a downhill and headed toward town (on an unstable narrow gravel path). It was very hard to run on it and I was stuck behind 2 slow runners (whom I eventually passed.) It was at this point that I saw one of my boating friends. (I had told her the race ended on Beach Rd because that’s what the course was supposed to be.)

Eventually when we hit Canada St (the main road of the town) we turned around and went back on the narrow gravel road. The race ended by running uphill on another gravel path toward the hotel.

Here are runners headng to the finish. You can see the road construction below.

check out that 90 degree turn

There was no finish line sign but at least there was a timing mat. I crossed at 29:17. I was surprised because I was not running fast at all, I walked twice and there was a head wind at times.

done!

I was still freezing! My friend caught up with me. We hung out for a bit. The food was just bunches of bananas and snack bags of crackers & cookies. (I don’t think this race is on my To DO list any more!! There was a lot of negative comments on FB about the half as well.)

I checked out the finish times & I came in 2nd in my age group (There might have only been two runners.) So we stayed for a while, and watched the fast runners finish the half marathon.

Did I mention that I was COLD!!! The awards were running late (like everything else) so I went to put back on my sweats. It turned out that because the turn out was small, they only gave out awards for 1st place in each AG. (I just looked online and they had me in the 60-99 AG!! In the correct AG, I did win!! Add that to my list of complaints!)

My friend & I quickly left and went out to breakfast. I had French toast and we chatted for an hour or so.

too cold for boats today

After she left, I decided to take advantage of being near Lake George and drove up to our marina. I had heard that they re-did the bathrooms. They did and they are beautiful!

Since the wind had died down, I decided to run some more.

I headed on my familiar summer running route…over the bridge and to the Sagamore Hotel.

I ran around the hotel grounds & even went to a condo Open House. Then I ran on the Nature Trail.

I rested on my usual lounge chair and then ran back into town.

It had finally warmed up enough to have ice cream 😉

On the way home, I stopped at the outlets. More about that in my next post!

Happy Running! Did you run or race this weekend?

April 20, 2013 by Darlene

R is for Racing

No better feeling that crossing the finish line…

I.Love.Racing.

If I had the time and money (and no injuries), I would run a race every weekend of the year.
Racing keeps me running. I know that I cannot slack off. If I do, then the race will be painful (physically and mentally).
I usually run alone and when I run a race, I see and meet other runners. So much more enjoyable.
I am competitive so when I run a race, I don’t stop and walk as much and I run faster.
I only get that runner’s high when I cross a finish line.

even smiling through the pain of a stress fracture

Speaking about racing, I have a 5K race scheduled for tomorrow.

April 21, 2013

I ran the Half Marathon in 2011 but this year I decided to try the 5k. I finished my last 5K under 29 minutes!!! I don’t think that’s going to happen again for awhile. And this one is a lot hillier. I just plan to have fun and run the best race that I can.