April 19, 2013 by Darlene

Q is for Quotes

Original artwork of Runners Feed Freelance Writer- Amanda Winslow

“Me and running don’t always see eye to eye. Some days it hurts more than others. But that doesn’t mean I don’t do it. I deal with it and I keep running because not everything that is good for you always feels good for you. Every day is the day.”

“The gun goes off and everything changes… the world changes… and nothing else really matters.” – Patti Sue Plummer

“Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?”– Peter Maher, Irish-Canadian Olympian

“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli

“I always loved running…it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.” –Jesse Owens

“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.” –Fred Lebow, New York City Marathon co-founder

“Running is the greatest metaphor for life, because you get out of it what you put into it.” –Oprah Winfrey

“Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it’s all about.” –PattiSue Plumer, U.S. Olympian

“Believe that you can run farther or faster. Believe that you’re young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don’t let worn-out beliefs stop you from moving beyond yourself.” –John Bingham, running speaker and writer

“You also need to look back, not just at the people who are running behind you but especially at those who don’t run and never will… those who run but don’t race…those who started training for a race but didn’t carry through…those who got to the starting line but didn’t in the finish line…those who once raced better than you but no longer run at all. You’re still here. Take pride in wherever you finish. Look at all the people you’ve outlasted.” – Joe Henderson

“Whether you believe you can or believe you can’t, you’re probably right.” -Henry Ford

“Running should be a lifelong activity. Approach it patiently and intelligently, and it will reward you for a long, long time.” -Michael Sargent

“Remember the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.” -Sarah Condor

“Running is not, as it so often seems, only about what you did in your last race or about how many miles you ran last week. It is, in a much more important way, about community, about appreciating all the miles run by other runners, too.” – Richard O’Brien

Happy Running! What is your favorite motivational quote?

April 18, 2013 by Darlene

P is for Planks

Planks are probably the best all-around abs exercise. (Click HERE to read about their benefits.)

Check out this video for simple tips on how to check your form—and get better results faster!

Here’s how to do the basic plank:

Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.
Squeeze your glutes and tighten your abdominals.
Keep a neutral neck and spine.
Create a straight, strong line from head to toes
Hold that position (for as long as you can and then some)

Things to Remember:

Don’t let your hips sag down to the ground. Sagging hips makes the exercise initially easier, but it’s not a plank and it defeats the purpose of the exercise.
Look down at the ground. This is a good prompt for maintaining a neutral neck position.
When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

Here is a great post about Planks for Runners.

I try to do them whenever I remember. Right now, I am trying to make them part of my daily morning routine.

use the timer on my iPad (so far 1 minute)

I use the timer on my iPad (so far for just 1 minute)

Happy Running! Do do planks?

April 17, 2013 by Darlene

Join the Running Bloggers Survey

Some bloggers have been posting this so I thought I’d try it (even if it’s not part of the A-Z Challenge). In light of Boston, it somehow seems approrpriate.

Best run ever: Probably the Mother’s Day 5k 2011. It was on my birthday and I finished in 25:xx which is amazing for me. Unfortunately the course was short. But I felt almost fast for the only time ever.

Three words that describe my running: Empowering, energizing, rejuvenating (most of these describe how I feel after I’m done LOL)

My go-to running outfit is: Running skirt (my 2 favorites are from runningskirts.com), sleeveless tech top, compression socks, baseball cap in the summer (Of course, it changes as the weather gets colder to tights under the skirt & a wind shirt on top.)

I won’t run outside when it’s: Raining. I’m a wimp. I don’t like getting wet (except ONCE because it was during a Half Marathon.)

Worst injury—and how I got over it: That’s an easy one. It was a broken ankle. I wasn’t able to run for over 5 months!!!! As with any injury: rest, patience, PT, patience, re-up mileage slowly, patience.

I felt most like a badass mother runner when: Last September I chic-ed a guy. I was behind him almost the whole race and then I passed him near the finish line (I am in the purple and that guy isn’t even n the picture but this was the race).

Potential running goal for 2013: A Half Marathon. And I did already!! So I would say a PR at any distance!

Next race is: This Sunday… a 5k.

Want to join in?

Just copy the prompts below, answer to the best of your abilities, then head over and link up.

Best Run Ever

Three Words That Describe My Running

My Go-To Running Outfit

I Won’t Run Outside When It’s…

Worst Injury – And How I Got Over It

I Felt Most Like a Badass Runner When…

Potential Running Goal for 2013

My Next Race Is…

Happy Running!

April 17, 2013 by Darlene

O is for Old races vs new ones

Freihofer’s 2010

There are fun races that I love and will try to do EVERY YEAR such as the Freihofer’s Run for Women and Albany’s Last Run.

Here they are before the Albany Last Run 5k

Last Run 5k 2011

And ones that I run every year because I support the charity such as Breast Cancer and Juvenile Arthritis.

Race for a Cure 2011

Jingle Bell Run 2012

Of course, there are races that I run every year just because friends are doing them.

Sean’s Run with Mary

Polar Cap with AJH

But I am always looking for New races. Here are some that I am considering (the ones in bold I have already signed up for):

3-30-13 – Ice Breaker 5K
4-21-13 – Lake George 5K
5-12-13 – Mother’s Day 5K
6-23-13 – Adirondack Distance Run – 10m
7-28-13 – Biggest Loser Run 15 K (in Killington, VT)
8-03-13 – Race the Train (8.4 mi)
10-13-13 – Mohawk-Hudson Half Marathon
10-19-13 – Great Pumpkin 10K
11-02-13 – Fall Frun 10K

Old or New…I will thinking of Boston!

Happy Running! Do you do the same old races each year or do you look for new ones?

April 16, 2013 by Darlene

For Boston

I already posted today but Boston is the only thing I have been thinking about since yesterday afternoon.

As a runner, it is always so exciting to follow the race and listen to the enthusiasm of those before the race and stories when they return.

This year was no different.

Yes, I knew runners that were running it (from blogs and from races).

me & Colleen at the Race for the Cure 09

I work with Colleen and we started running at the same time. We ran several 5ks together and chatted about running whenever we saw each other. She is a natural runner. After I started running half marathons in 2011, she joined a running group and ran a 15k and then a marathon.

Colleen running her 1st marathon

Last October, she ran her 2nd marathon and BQed. She was in Boston yesterday running the marathon.

SRM running Group with Melissa (2nd from right) – March 2010

I met Melissa when I was part of a beginning runners’ group in 2010. She had just had a baby and was returning to running. I have since seen her at many races. She has quickly gotten back her running form and has run everything from 5ks to marathons. Her goal is to BQ and I am sure she will. She was at the Boston Marathon with her family cheering on local runners.

Melissa & her daughter at the marathon

Here is a FB comment from one of our group who ran the race: “...I did not finish. I saw the 1st explosion and then was directly across from the 2nd one. So I ran away from the craziness….”

Sisters Laura & Michelle at the 2011 Boston Marathon

When I was teaching French, I taught Laura & Michelle. They were two of my best students. Michelle was and is a runner. I see her at local races. She ran Boston last year and was running it again this year.

Thankfully everyone I knew and runners that my friends knew are fine!!!

There are no words to explain the horror of this event! 27,000 runners were there. Probably 100,000 spectators. As a runner, I know how hard it is to qualify, what it means to compete in a race, what is means to finish a race. This was taken away from about 9,000 runners. Even the ones who did finish, this senseless tragedy has taken all the joy away and has left them with memories of fatalities and injury and fear!

Here are 2 stories that I recommend reading:

I am a runner. I am not a fast runner. I will probably never run a marathon. Hence, I will never qualify for Boston. But I am a runner.

I am wearing an “I Run” necklace

Today I am wearing blue and gold. I played tennis last night & will play tonight so I had not planned to run. But I will run 2.62 miles on the treadmill at lunch in honor of the victims in Boston.

2.62 on the TM

I will wear my half marathon race shirt when I play tennis tonight. I will also dedicate my 5k race on Sunday to Boston.

Happy Running! Did you ever run the Boston Marathon? Did you know anyone who was there?

April 16, 2013 by Darlene

N is for Newtons

Back in October, I went to a workshop at FleetFeet on Natural Running. It was sponsored by Newton. I tried on a pair of Newtons and did some running drills with them. Unfortunately, I was suffering from a foot stress fracture. So it wasn’t a good time to buy.

Why wear Newtons?

Here’s what they say:

Action/Reaction^TM Technology – Most running shoes utilize passive cushioning like EVA foam, gel or air that lose energy as they are engaged. Like a mattress, these materials flatten under your body weight over time. With Action/Reaction^TM technology, you will immediately experience a highly responsive and engaging cushioning that protects and loses less energy with every step you take. Some people have described our cushioning as a “trampoline,” only more fun.

Minimal Drop – Newton Running shoes are designed with a minimal “drop” – or height difference – between the height of the heel and the ball of the foot. A more level-to-the-ground platform positions you to support a natural running motion.

Biomechanical Sensor Plate – Our feet are sensitive and brilliantly designed to ensure that we step efficiently and protectively. Unfortunately, highly cushioned shoes often obstruct this communication with the ground. Enter our biomechanical sensor plate, which allows you to sense the ground better so you can stride more efficiently and with more stability – some might even say intelligently, the way nature intended. Some call this “neuromuscular” enhancement. The foot senses the ground and sends a message to the brain to tell the muscles what to do.

Lightweight Comfort – Our shoes are designed to deliver function at minimal weight. We’ve been told that our shoes make you feel almost like you can fly, and that you can’t help but run fast in them. That’s fun, but we love that our lightweight, comfortable shoes help you pick up your feet and run more actively and naturally – almost as if you had no shoes on at all.

Then last month I went to an expo and Newtons were on sale for 40% off so I bought a pair. I was training for my half marathon at the time so I kept running with my Sauconys until the race was over.

These are the ones I bought.

I have been running in them for the past month. I started with 3 miles on the treadmill and then proceeded to run outside. My longest run has only been 6 miles (I am not sure that they give my achilles enough support for longer runs…).

I really didn’t have a hard time adjusting to them. They are light and comfy. They have a wide toe box and narrow heel. (My orthotics fit nicely too.) I bought them in a bigger size than I am used to wearing and they feel fine.

My only issue is the color (how shallow). I am drawn to pink, blue & purple (not yellow, orange & neon green). Maybe I need another pair.

Also, they are expensive and showing wear already in the outside of the heels (yes, I drag my feet and wear my shoes out quicker than I’d like).

Pros:

My bunion hurts less (in fact I forgot about it in my last 2 races)
I feel like I am running faster (They feel lighter & my legs feel less heavy)
My race splits have improved (under 10 minutes)

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

running 5 miles in my Newtons!

Cons:

Color (I guess I could buy new ones in a different color)
Wearing out (I really do try not to drag my feet but they are rapidly wearing on the ouside of the heel)
Less support? (Will I have problems with long runs in these?? I have had achilles strain & stress fracture in the past)

Happy Running! Anyone else wear Newtons? What do you think?

April 15, 2013 by Darlene

M is for May

I know it is only April 15 and tax day (ugh…I have to pay… a lot!!).

The positive news is that May is just 2 weeks away!!

May is my favorite month!!

The tulips will be in bloom. And other flowers, too.

It will be warm enough to run outdoors in shorts!

running a race in MAY 2011 (remember I didn’t run last May.)

I will be going to Naples, Fla for the annual tennis ladies trip. I love Naples and the beach and the warm weather.

at the beach 🙂

I will be there May 15-22. Can’t wait for this vacation!

group photo at “The Dock” restaurant in Naples, Fla.

It will be the beginning of the Lake George boating season.

a perfect place to spend summer weekends

Our marina usually opens on May 15. We may not stay there overnight until Memorial Day weekend.

Cheers to summer boating on Lake George!

Lastly, my birthday is May 9!! AND I WILL BE ENTERING A NEW AGE GROUP!

celebrating 59 on 5-9-12!!

Happy Running! What is your favorite month?

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.