An A.R.T.ful Approach to a Running Injury

So I love museums and all art-related things but that is not the topic here.  This ART relates to injury prevention and injury recovery.

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ART stands for Active Release Techniques. It is usually done by a licensed chiropractor or PT.

I am not an expert but since I am currently undergoing it, I thought I’d learn about it and share what I’ve learned here.

So what are Active Release Techniques?

They are defined as “a soft tissue method that focuses on relieving tissue tension via the removal of fibrosis/adhesions which can develop in tissues as a result of overload due to repetitive use.”

How is it done?

Instead of treating a general area, the chiro uses his/her hands to feel for abnormal or damaged tissue in muscle, fascia, tendons, ligaments or nerves.

In my case, it was my leg but she also worked on my lower back.

He/she then applies intense and repetitive movement-based massage techniques to release buildup of dense scar tissue, restore normal function and decrease bad pain.  My chiro also used a metal instrument (for “scraping”) in addition to her hands.

Is it painful?

Yes and no. Everyone’s pain threshold is different. But on the whole, it hurts!!

I had painful bruises on my leg after the first session.

How many sessions do you need?

That depends as well.  Some respond after one treatment and others need more.  Also it depends on the severity of the injury or if it is just prevention (as in before a big race) or maintenance throughout the year.

Sometimes, you can be in more pain than before the treatment.

I have 6 sessions scheduled (2 sessions per week) which is what is recommended for injuries.

Is it always successful?

I am sure not always but I have read many reports that ART has helped.

The verdict is still out for me.

When should you use it?

Any runner in training is a candidate for ART because it can fix things before the runner even knows there’s an issue. So it can prevent injury.

Of course, if a runner is injured, ART promotes faster recovery and restoration of normal tissue function.

Why am I trying it?

If you know me, you should be surprised.

I have never gone to a chiropractor. I have never even had a massage.  I don’t stretch or foam roll.

So with my first injury, I freaked especially since for the first time ever, I have FOUR half marathons and a 15k in FOUR months and I signed up for my FIRST MARATHON!!!!!!!

Normally, I would just either run through it or just rest for awhile.

With a half in a few weeks, I was worried about not running, losing my training and going into the race, untrained or continuing to train and making my injury worse.

So I’ve rested my leg for the most part, asked my fellow runners for advice and I took the one that made the most sense (to me).

A coach recommended a chiro who specializes in ART. She said what I wanted to hear.  “It will fix everything and you will be fine!!”

Photo Cred: Performance Place Sports Care – Active Release

Read more about it here:

I even received my FIRST taping (after my 3rd visit)- supposed to reduce swelling and speed up the healing…fingers crossed


As you know, the Tuesdays on the Run link up has been retired. There is now a new link-up organized by Zenaida and Kim (Kooky Runner). The new link up is called Tuesday Topics and starts today!!

Since today is Tuesday, I’m also linking up with these ladies.


I’m linking also up with Coaches Corner–Debbie, Susie, Lora, and Rachel!

and Wild Workout Wednesday with Nicole, Annmarie, Jen, and Michelle.

Happy Running! Anyone hear of ART or have used it successfully?

Publix Florida Half Marathon Recap

It seems like I’ve been planning this race-cation forever (since October) and now it’s come and gone.

I signed up for the Publix Florida Half Marathon as my 34th Half Marathon for several reasons:

  • I love race-cations.
  • I had enough FF miles for a free flight.
  • I have many many friends who winter in Florida (as well as my sister-in-law who moved to Florida) who have offered me places to stay.
  • I am sick of this cold weather and need some sunshine in my life!!!!!!!!
  • I love the beach, ocean views, climbing to the top of lighthouses, visiting bird sanctuaries, morning sunsets, etc.
  • The races are usually flat and have awesome views.
  • According to Runner’s World Magazine, it’s “One of America’s Top 10 Bucket List Waterfront Races.”

Half Marathon Training:

If you follow my posts, you also know that I am not strict about following a training plan.  I ran my last half marathon on November 24 and since then I have completed easy weekday runs and long runs on the weekends.

Though I don’t usually care much about my short runs, I do like to get in a 10, 11 and 12 miler before each half marathon.

Thanks to my running friends, I actually completed all my long runs… for the first time in a long time!!

All my runs were at an easy pace. No speed drills, progression runs, tempo runs, hill repeats, etc.  I didn’t expect to PR at this half marathon….bridges…humidity… hello?

The goal for this half marathon was pure enjoyment!!

Pre-Race Activities and Preparations:

I learned some valuable lessons about pre-race prep during a previous last race-cation — rest the legs the day before and fuel adequately before the race.

The day I arrived in Florida, I relaxed at the pool (need that vitamin D), walked around a bird sanctuary and started my carb loading with shrimp tacos and key lime pie.

The next day, I went for an easy run, had brunch with some old friends, walked on the beach (continuing my vitamin D intake), and then headed North to visit a tennis friend who lives in Hobe Sound.

On the day before the race, I took a leisurely walk around the neighborhood and then went to a park where we climbed a mountain tower and strolled a nature trail with my hosts before I left Hobe Sound.  A lot less walking than I normally do the day before a race. Then I drove about 1 1/2 hours north to Melbourne to pick up my race packet.

As you can see, I had picture perfect weather…until now.  As soon as I arrived in Melbourne, it started to rain.

Luckily, packet pick-up/expo was indoors.  The expo was small and had the usual samples and race garb. There was nothing that I needed to buy. I had wanted to walk around the town but it was still raining so I left.

long sleeved tech shirt and cap – strawberry was the theme of this year’s race

The last stop was my sister in law who lived about 1/2 hour south in Sebastian. I was planning on spending the night there. Unfortunately that morning, her husband was taken by ambulance to the hospital.  That definitely put a damper on the weekend but my sister-in-law was happy that I was there with her for moral support and company.

Inside of going out to dinner so I could carb load, we ordered in pizza and then we relaxed at home for the rest of the evening (and I got my racing stuff ready for the next day.)

the usual racing outfit – tank, shirt, cap – at the last minute, I decided not to wear the compression sleeves since it was so warm out (mistake??)

The weather forecast looked ominous: heat, humidity, heavy rain and wind. Oh my!!

it turned out to be even hotter than predicted. 70 already when I woke up.

Race Day:

I brought my usual race breakfast of oatmeal and coffee with me and got up around 4:15 am.  I thought it might be chilly so I grabbed a throw away shirt, jacket and DIY arm sleeves and took off for the race start.

 Jammer, of the Florida Strawberry Growers Association.

pic from Florida Today

I arrived around 5:45 am and it was pouring.  I got a great parking spot, very close to the start.  I waited in my car until the rain lightened. I donned my poncho and set out to join the other runners.

at least my poncho was clear so you could see my Skirt Sports outfit

I brought dry clothes and flip flops and planned to check a bag but I realized that my car was just as close to the finish as the bag check so I went back to my car and left my bag.

Now it was pouring again, I sought shelter by the rest rooms.  There were several real options in addition to porta-potties.

braving the weather for a photo!

The good news was that it was warm out.  The bad news was that the humidity was 99%.

 The National Anthem was played before the start of

pic from Florida Today

Soon we heard the national anthem. The marathon started first. Ugh… 26.2 miles in rain.  Grateful it was not me!!

Then we were forced to leave our shelter and approach the start line. The rain had stopped (but not for long.)

 The National Anthem was played before the 6:00am start

pic from Florida Today

I lined up near the 2:05 pacer though I was doubtful that I could finish at that time.

I’ll do my best to recap the race below.

My plan, as usual, was to stop and walk briefly at every water stop (so I wouldn’t get dehydrated) and to stop and walk longer to eat a GU at every other water stop.

I knew that the course was not flat and a big bridge to cross at mile 6 and mile 12:

But it does look to be scenic and have water views and there would be supposedly up to 20 musical acts along the course.

2018 course – shows the water

Anyway, here’s how the race went:

2019 course – pretty similar except the bridges are later

Miles 1-3:

9:43, 9:54, 9:58

We started through the green arch and headed North along the old U.S. Highway 1. The break in the rain lasted about one mile and then it started to rain. It varied from a drizzle to a down pour. And since it had been raining since yesterday, there were puddles galore…and in some places more like lakes.  It made it impossible to run the tangents since that was where the biggest puddles were located.

I ran at what seemed to be an easy pace but I quickly lost the 2:05 pace and was following the 2:10 at least for awhile.

There was water and Gatorade at every mile and I stopped at each one for a drink. many of the stops also had gels (Cliff Shots) too. (Some even had pickle juice.)

Miles 4-6:

10:02, 10:09, 11:00

As my feet got wetter and wetter, they got more and more uncomfortable. Around mile 5, I developed a big blister on my right foot and soon after, the bottom of my left foot began to ache. (oh the woes of my feet…)

But the most annoying part of the race for me was my RUNNING BELT.  It kept loosening up.  I’m not sure if it was that it was wet but I must have stopped to tighten it what seemed like a hundred times.  If I didn’t, it practically fell to my feet. (I will stick to my SpiBelt.)

There wasn’t much crowd support. Who would want to stand in the rain to watch a race??  But there was music throughout – either musicians or bands and someone on a motor bike playing music loud.

Around mile 5, I took my first Gu and then at mile 6 we hit the first causeway (Eau Gallie Causeway) and DAMN. In addition to being long and steep, the wind picked up and we were running into the wind (of course).  I ran and walked. I wanted to save my legs for the rest of the race. I was looking forward to passing the guy playing the white baby grand as in all the photos but I guess that wouldn’t work in this awful weather.

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pic from Florida Today

The 2019 Publix Florida Marathon, Half Marathon, and

Can you see me on the left??

Miles 7-9:

11:06, 10:54, 11:25

As you can see, each mile I am running slower and slower.  I’m sure that I was probably passed by the 2:15 pacer by this point. Since my feet hurt and I was feeling like a drown rat, I decided to just run and not worry about my finish time.  You could call it giving up. I call it just “Not Feeling It.”

We ran by some crazy, gorgeous homes that are right along the river. I wished I could have enjoyed the ocean views because almost the entire race had them but it was just sea of grey skies and fog.

Miles 10-12

11:22, 11:22, 11:03

Around Mile 10, I took my second Gu hoping for an energy burst. Then at mile 12 (how cruel), we hit the 2nd causeway – the Melbourne Causeway.  I ran/walked it not because I was saving my legs but because it didn’t really matter at this point. The 2:20 pacer had passed me awhile ago and I made a lame effort to catch (and almost did).

Mile 13- 13.23:

10:27, 8:33

Yes, I know I look like a retard!!

Finally we made a few turns and ran through the green arch and then turned to run through the strawberry arch. I did my best to sprint but it was hard to do with all the puddles and my belt falling down!!

Garmin time= 2:20:21
Gun time = 2:20:50
Chip time = 2:20:29

dripping wet and happy to be done!

I got my medal and since it was raining hard, I headed back to my car to change and get an umbrella.

There was entertainment and lots of food booths outdoors but I went inside to stay dry.  First I had to try the pancakes with fresh strawberries and whipped cream.

The rain let up and I went back outside. I chatted with other runners, had some Starbucks coffee and contemplated waiting in line for some strawberry cider but then it started to pour again so I went inside for round two of post-race fueling. This time, I had 2 pieces of pizza.

Before I left I checked the results. I doubted that with my finish time that I would win an award.

over 6 minutes slower on the 2nd half – that cost me the award

Nope. I came in 4th.  Too bad because you got fresh strawberries, strawberry sunglasses and a pint glass.

But as they say “Finishing=Winning”

Half #34 is in the books

Additional Race Reflections:

I have yet to figure out how to get past my foot pain and finish the second half of the race strong.  I also feel defeated when I realize that I cannot accomplish what I am capable of.

My finish time was slower than my previous race which was all hills and a much more difficult course. I do not even expect a PR (under 2:06:52) and especially not one with those weather conditions.  However, I do think that my finish times should be under 2:15.

Enough whining…I am so grateful to be able to travel and run races.

My only regret in this race was that I didn’t wear my compression leg sleeves. I have never raced without them or run any training runs longer than 3 miles without them.  Though, my leg never hurt during the race and I walked around a botanical garden for several hours after without pain, I wonder if my injury on the beach was related to my not wearing compression.

We’ll never know for sure.  Hopefully, I am NOT seriously injured and I can start training for my next race.

All in all, I thought this was a great race.

The Good:

  • Easy packet pick-up.
  • Real bathrooms and comfortable location to wait at the start/finish.
  • Free beer, cider, Starbucks coffee post race.
  • Strawberry pancakes & pizza post race.
  • Bag Check.
  • Water and Gatorade stops every mile.
  • Cliff Shot gels and banana halves available at many water stops (as well as pickle juice).
  • Many porta-potties along the course.
  • Music along the course.
  • Water views along 90% of the course.
  • Well marked course.
  • No major injuries.
  • Walker friendly – 5 hour course limit.
  • Pacers at 5 mile intervals up to 2:20.
  • Cool medal.
  • Logo caps and tech shirts.
  • Post race concert.
  • Free race photos.

The Bad:

  • My loose race belt.
  • Blisters
  • Bridge at mile 12.
  • The weather

The Ugly:

  • The Weather

Would I recommend this race?

Yes. Yes. Yes.

Feb 2, 2020

Final Stats:

Next Up:

United Airlines NYC Half-Marathon

This was one will be the totally different – no beaches or water views or warm temps and humidity but big crowds, lots of excitement, hills of Prospect Park in Brooklyn, finish in Central park… Looking forward to it…. Hoping for a dry day!!!!!!


As you know, the Tuesdays on the Run link up has been retired. There is now a new link-up organized by Zenaida and Kim (Kooky Runner). The new link up is called Tuesday Topics and starts today!!

Since today is Tuesday, I’m also linking up with these ladies.


I’m linking also up with Coaches Corner–Debbie, Susie, Lora, and Rachel!

and Wild Workout Wednesday with Nicole, Annmarie, Jen, and Michelle.

Happy Running! 

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What Do You Love About Running?

As you know, the Tuesdays on the Run link up has been retired. There is now a new link-up organized by Zenaida and Kim (Kooky Runner). The new link up is called Tuesday Topics.

Since today is Tuesday, I’m also linking up with these ladies.

Today’s Topic (appropriately as we approach Valentine’s Day) is What Do You Love About Running.

I could go on and on but I will limit it… (they are not in order of importance… they are actually listed in reverse order.)

  • Bling

Yup, it’s cool to get medals and awards. It is a concrete symbol of your accomplishment. Some are pretty too.

  • Opportunities to Travel

I don’t travel as much as other runners but I have gotten to visit California, Florida, Vermont, Philly, NJ, Las Vegas, Montreal and Paris!! I may not have gone to these locations if I had not registered for a race.

  • Races

I would race every weekend if I could afford it. I love all distances though my favorites are the 5k and the half marathon. The excitement at the start line with the other runners and the feeling of accomplishment when you cross that finish line can’t be beat.

  • Local Running Friends

They are the best…. I don’t know where I’d be without them. Whether it is sharing some of my miserable long runs in the cold or seeing their smiling faces before a race or just chatting about running at a post-run brunch.  Running Life is better with friends to support you.

  • Prizes awarded based on your Age

I love that that I am only competing against other women and the ones that are in my age group. I have played competitive tennis and unfortunately, it’s just WIN or Lose.

  • Blogging

If I didn’t run, I probably wouldn’t blog and I would have missed out on meeting some fabulous ladies. My blog started as motivation to keep on running and now it is so much more… a way to stay connected to the running community.

  • How it makes me feel

Healthy, strong, confident, empowered, young(er)…


I’m also linking this post with Susie and Rachel and Debbie and Lora for the Running Coaches’ Corner.

Happy Running! What do you love most about running? Do share!

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Polar Cap Race Recap

Feb. 2, 2019 – 10 am – Lake George, NY

You all know how much I love Lake George (at least in the summertime).  Well, this race gets me up to the lake in the winter.  Ex-blogger Andrea (now runner friend) and I had run this race together SIX times already. She had run this race 12 times!!!

Polar Cap - 2nd place in AG

Here we are winning AG awards in 2011

I was injured in 2012 and couldn’t run but AJH did snag another award.

AJH got 2nd place...we won a lunch bag which matches the race shirt

AG awards again in 2013

I ran with her in 2014 but only she got an award.

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AJH’s award in 2014

Then in 2015, we both got awards and for the first time, I beat her.

2nd

another hat for AJH but my first.

I was away in 2016 but we ran it together in 2017.  I won my AG and surprisingly got a PR!!!

We ran it last year and almost froze to death. It was 4 degrees!! (But I came in 2nd in my AG).

Andrea came even though she was injured and had to walk the whole course

Andrea signed up, of course, again this year and I was looking forward to seeing her.

But then a few weeks before the race, I stumbled upon her daughter’s post on IG:

My faith in the universe has been totally rocked but my faith in my mother is more ironclad than ever. This strong and tenacious woman ran her first marathon the year she turned 50(!), beat me by 20 minutes during my first 26.2 mile jaunt(!), conquered her maiden triathlon at 60(!), regularly rides 40-50-60-70-80+ miles on her trusty blue bike(!), read 171 books last year(!), and now she’s one big surgery into beating cancer. She’s the very greatest bad ass I know and I have no doubt that she’s gonna absolutely pulverize this fucking cancer, with even less mercy than she showed me when she left me in her dust on the Marine Corps Marathon course.

And yes, it brought tears to my eyes. It rocked my world, for sure.

I started reading her blog when I started running. She inspired me from the beginning. We are the same age exactly!! But she has run longer, farther, faster…even has competed in triathlons.

We met face-to-face for the first time at a race in 2010 and since then have completed in many races together (in addition to this race 6 times). I have even stayed at her house in VT twice.

She has also come to my area each year to participate in a duathlon. I have always come to the race to cheer her on.

So I ran this race with a heavy heart. I ran it for Andrea.

here she is finishing last year’s race walking on a bum knee but with a smile

Back to the race recap…

The thing with this race, you never know where it’s going to start and what the course will be (besides hilly.)  Two years ago, they changed the course for the third time.

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during the snowy 2014 race

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during the cold 2015 race

getting my PR in 2017

chillin’ after last year’s race

I have not been doing any speed work at all or running on any hills. (Um …do I ever? lol) My runs on the weekend have been longish. So as usual, I went into this race with no expectations other than to have fun and stay healthy.

When I woke up, I checked Lake George’s weather and saw this:

yikes! And no I didn’t consider bailing!

So I bundled up in my usual running layers (2 shirts, DIY arm sleeves, vest, skirt/tights, gaiter, beanie, mittens). One of my running friends, Barbara, also wanted to run this race so we drove the hour ride up to Lake George together. It was nice to have company.

We arrived around 9ish and got a great parking spot in a nearby parking lot.

Packet pick-up was again at the parish hall of the church in Lake George.  This newer location was warm and had restrooms which is always a plus.

another cotton t-shirt to give away

Eventually runners did arrive and I chatted with some whom I knew until Andrea arrived. She is hard core – drove over 2 hours from VT since her doctor said that she could walk the race. Yes, in addition to hard core, she is definitely Badass!!!

We waited until the last minute to go out into the cold. We had to walk quite a ways as the race started in town by the lake. (Since the race repeated its course, I will re-post some of my pics from previous years. It was too cold to take any))

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There was no real starting line and the race was not chip timed. Even though I ran the race last year, I didn’t really remember what the course was like so here is a map that I found online.

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I am directionally challenged anyway so it wouldn’t have meant much to me even if I looked at the map before the race.

waiting to begin (pic from D. Olden)

Luckily we didn’t have to wait long in the cold before the race started. There seemed to be less than 100 runners which is much fewer than usual (probably because of the cold temps.)

A lot of the course was a blur, as usual, but here’s what I remember. Rather than taking pictures during this race again, I’m posting last year’s as they did not change the course.

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pic from FB – cute markers at each mile

The first mile started with a slight uphill and then it flattened out. I was cold (at least my face and lips were from the wind) and my legs felt very stiff since I hadn’t warmed up. I was ok with that because I wanted to start out slow.  I also found my stomach growling since the race started at 10 am and I had eaten 3 hours ago. I concentrated on the scenery and surprisingly, the ground was not as slippery as I feared. Still, I needed to pay attention.

I wore again my new “old” Garmin and I thought I fixed it to show pace.  But nope but at least now, it does measure the pace which I looked at after the race.

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Mile two started where the race used to start and than meant a steepish hill.  I told myself to be smart since I had a half marathon in ONE week and I never run on hills.  However this time, I pushed myself to run slowly and not walk.  It was practically a crawl and I did it. At this point, I was actually thawing out.  In fact, I felt warm.

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The longest and biggest was at mile 3 and although it was only 1/2 mile, it seemed to go on forever.  This time I walked/ran it. Afterward we were rewarded with a nice downhill. I am always hesitant to go all out on the downhills so many runners passed me by but that was better than getting DOMS. Believe it or not, I was so warm that I unzipped my vest and took off my mittens.

Finally for mile 4, we ran along the lake and back into town.  At this point, I wanted to be done and picked up the pace. Luckily the hills were finally over. I didn’t care about a PR but I secretly want to win an AG award.  But I had no idea where the other runners in my AG were in at this time in the course.

Understandably (due to the weather), there were fewer volunteers than normal.  There was a point along the lake where there was a roundabout and I had no idea where to run.  I stopped and called to the last volunteer and asked which way to go.  He told me and I ran a little more and then was confused. I turned back and he gestured to continue straight.  I think I went the right way and eventually there was another volunteer ahead at the next to last turn before the finish line,

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Finally, I saw that the clock ahead and it read 38:xx.  I sprinted as fast as I could and crossed at 38:28.

Barbara finished just a few minutes after me.  I thought about waiting around for Andrea but it was TOO COLD so Barbara and I walked back to the church together.

There was chicken noodle soup, bread, bagels, chocolate milk, fruit and baked goods – I am a sucker for home-made stuff and ate quite a few cookies and brownies (and chocolate-covered pretzels). I also had the soup and of course, the chocolate milk!

Due to technical glitches and the runners still out on the course, we had to wait around for the age group awards. It was quite a while so I chatted with a law professor that I used to work with and snacked on the refreshments.

And both Barbara and I won our age groups. So there were not many runners in our age groups. Still a win’s a win.

While Andrea was out walking the race, I mentioned to the race director that she had run this race 13 times and it was the only race that she has run EVERY year.

I think she was surprised and hopefully happy with the “Badass”award.

With 8 miles on my “training” schedule for the day, I debated about running more (for about a second) but it was TOO COLD. We did put on warmer clothes and walked into town to the Winter Carnival.

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This was the first day of the event which is held every weekend in February.

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they had a chili cook-off. but the line was too long and it was freezing

I said hello to my friend who was volunteering and then we walked back to my car and headed home.

As usual, I loved doing the race (even if it was cold). Small local races are the best and running one with a friend is just icing on the cake.

Race Splits:

mile 1: 9:06
mile 2: 10:02
mile 3: 9:48
mile 4: 9:07
.05: 7:36

Garmin time: 38:26
Official time : 38:28

PR – 37:21


Since today is Tuesday, I’m also linking up with these ladies.


I’m also linking this post with Susie and Rachel and Debbie and Lora for the Running Coaches’ Corner.

Happy Running! Have you raced yet this year? How do you feel about cold weather races?

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Winter Series #4 (3m) Race Recap

Once again the Hudson Mohawk Runners Club sponsored a FREE race for its members and this weekend, they offered distances of 3M, 15K and 30K.

Since I have a half marathon in 2 weeks, I did my long run of 12 miles the day before and instead of the 15K, I chose the 3 miler as a recovery run.

This is the 4th time, I’ve run this race. As you can see from the pics below, it is more often cold and snowy than not. (Last year was the best weather year.)

during the 15k in 2015

and again in 2017

but the 3 miler in 2018

These Winter Series races start at 10 am so you don’t have to get up at the crack of dawn.  However, I had an upset stomach and didn’t sleep well.  I still felt nauseous when I got up and seriously considered not going. Most of my friends had run the day before so they wouldn’t be there as well.

But when I saw how cold and lousy the week’s forecast was, I decided that I might as well give it a shot. I mean, I wasn’t planning to race it anyway.

I left kinda late but there was still parking spots in the lot.

It was cold but not as cold as it had been recently. I wore something similar to what I wore the day before but with a lighter vest and lighter gloves.

2 shirts, DIY arm warmers, fleece vest, tights, skirt, compression leg sleeves, wool socks, etc.

What I love about this local race is that you get to see a lot of people whom you know.

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2015 meet up with Judy & Barbara (I ran the 15k that year.)

2018 meet up with Barbara

And I immediately bumped into many different running friends. We chatted. Some were running the 3 miler and others the 15k.  Some were even running the 30k.

Alyssa was volunteering and Jenny the 30k

Anyway we hung indoors until the last minute and then made our way outside.

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the start (pic from a previous Winter Series)

All three distances started at the same location this week. As usual, I started not too far away from the front (since it is not chip timed) and let the speedy runners pass me by.

Right away, the 3 milers split from the 15kers and 30kers but the speedy longer distance runners eventually will pass you by midway.

not that it matters ’cause I just follow the other runners but the 3 miler is basically a loop

For most of the race, I felt perfectly dressed. I was warm at times and unzipped my vest and took off my gloves but other times, when we were running into the wind, I was glad I wore all the layers I did.

I was familiar with the course since I ran it in December and just two weeks ago.  I remembered the hill at the beginning and then some rolling hills in the middle, ending with a slight hill.  Nothing too challenging.

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The difference this race was the snowy conditions and the possibility of ice on the route. I knew that my time would be slower and that was fine by me.  I didn’t want to risk falling (with a Florida half in 2 weeks.)

I also felt sick to my stomach the WHOLE race. That and the wind made it difficult to run fast.

I am also usually pretty bored by this course because it is just a road and office buildings.  But I ran and chatted with different friends throughout the race.  Each one after a short period ran ahead and left me behind.

running with Nancy in 2018

It didn’t bother me at all. I tried to run at my own relaxed pace. Of course, I’m not sure what exactly that was (since I don’t look at my Garmin until I’m done).

I was very happy that my legs didn’t feel tired at all and I couldn’t even tell that I had run the day before. But obviously from my finish time, I was not running as fast as I normally would.

Many of the runners that I knew were volunteering. It was nice to have them shout out your name as you ran by a few times to offer support.

Before I knew it, I saw the finish line, I took off and tried to cross under 28 minutes.

Nope, I did not – 28:12.

It was my slowest time of all the 3 milers that I have run on this course. And I have run 5 of them. (My PR is 26:49).

Still very content with my time. I did run 12 miles the day before. I expected to be slow.

I waited for Judy to finish but got distracted by a friend and missed taking her photo as I was chatting.

Bethany & I were wearing the same Skirt Sports toasty cheeks tights

Eventually I went inside to get some food. They had delicious roasted red pepper soup, breads, fruits, cookies, hot chocolate, etc.  It’s great that there are such variety of post-race refreshments for a free race.

Believe it or not, I felt better after the race than before or during and ate all of the above.

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I waited with some friends for the awards – you never know…The awards were for 10 year age groups and just top 2.

Although my finish time was slower than the previous races I’ve run here, obviously the speedy runners in my age group ran the 15k so I won an age group award – 2nd.

 

I was very happy with how I used this race as a recovery run. It was also cool to win a loaf of bread- my first in this year’s series.

Race splits:

mile 1 – ?
mile 2 – ?
mile 3 – ?
.04

Finish Time – 28:12

So why no split times, you ask?

I love my original Garmin – 205.  I’ve had two of them and recently I saw one on Ebay for $19 (with no tax or shipping) so I bought it.  Obviously, I forgot to set it up for pace per mile.

I glanced at my watch about once a mile and I know for a fact, that each mile was slower than the previous one. high 8s for mile 1, low 9s for mile 2, high 9s for mile 3.

Again, I made the right decision to run this race.  No pain. The legs felt great. I.LOVE.RACING!!

The only negative was:

I lost my favorite hat!!!  I took it off and put it with my vest, gloves and my extra coat. When I left, I forgot it. I went back later and it was gone!!! Boo!!!!

One more Winter Series race this year (Jan 27) and  I will be volunteering instead of running. At least, Ill get a hat.

Next Saturday, I signed up for a 4 mile race in Lake George. Fingers crossed for no sub-zero temps or icy roads.

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AJH (from VT) & I at this race. We try to do this one together every year.


Since today is Tuesday, I’m also linking up with these ladies.


I’m linking also up with Coaches Corner–Debbie, Susie, Lora, and Rachel!

and Wild Workout Wednesday with Nicole, Annmarie, Jen, and Michelle.

Happy Running! How you are enduring the winter? Did you run or race this past weekend?

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Kastor’s Kooking

After reading Deena Kastor‘s recent book, Let Your Mind Run, I was intrigued by how important cooking and food was to her.
See the source image
So I googled and accumulated the list of recipes below:

Balsamic-Marinated Chicken – https://www.runnersworld.com/nutrition-weight-loss/a20790839/deena-kastors-balsamic-vinegar-recipes/

Kale Sweet Potato Salad – https://www.runnersworld.com/nutrition-weight-loss/a20815714/from-the-kastor-kitchen-kale-sweet-potato-salad/

Energy Bars – https://running.pocketoutdoormedia.com/kastors-kitchen-energy-bars_15148

Eggs Italia – http://www.espn.com/espnw/athletes-life/article/14098712/runner-deena-kastor-easy-eggs-italia

Grilled Vegetable Polenta Casserole – https://www.prevention.com/food-nutrition/healthy-eating/a20500442/healthy-recipes-from-the-runners-world-cookbook/

Sausage and Cannellini Beans – https://www.motivrunning.com/nutrition-for-runners/eat-like-pro-sausage-white-beans/#

Roasted Fig Salad – https://running.pocketoutdoormedia.com/kastors-kitchen-roasted-fig-salad_17812

Fig and Onion PizzaCarmelized Onion and Fig Pizza – https://chefd.com/products/caramelized-onion-and-fig-pizza

Avocado Enchilada – https://www.fitnessmagazine.com/recipe/vegetables/deena-kastors-avocado-enchiladas

Homemade Granola – https://running.pocketoutdoormedia.com/kastors-kitchen-homemade-granola_32776

Spring Frittata – https://running.pocketoutdoormedia.com/kastors-kitchen-spring-frittata_15144

See the source imagePesto Pasta – https://www.active.com/nutrition/articles/the-healthy-dish-pesto-pasta

Grilled Peaches – https://running.pocketoutdoormedia.com/kastors-kitchen-grilled-peaches_15350


Beach Nuts

Best-Ever Guacamole

Stuffed Dates

http://www.fleetfeetchicago.com/news/recipes/deenakastor


Sunrise Juice

The Green V

https://trailrunnermag.com/nutrition/deena-kastors-juice-recipes.html


Green Chile Pumpkin Pie

Pumpkin Lasagna

Cornbread Stuffed Portabellas

https://well.blogs.nytimes.com/2009/11/17/deena-kastors-green-chile-pumpkin-pie/


And yes, in one of the articles, Deena mentioned that she is writing a cookbook.

Personally, I don’t cook often or make complicated recipes.  I try to eat healthy but don’t always.

I should runfess that I haven’t made anything from Shalane’s cookbook yet and I’ve had it for quite a while.

But I am tempted to make the two recipes that I added pics of.  Pasta and pizza – two of my favorite carbs!!!


As you know, the Tuesdays on the Run link up has been retired. There is now a new link-up organized by Zenaida and Kim (Kooky Runner). The new link up is called Tuesday Topics and start today!!

Since today is Tuesday, I’m also linking up with these ladies.


I’m linking also up with Coaches Corner–Debbie, Susie, Lora, and Rachel!

and Wild Workout Wednesday with Nicole, Annmarie, Jen, and Michelle.

Happy Running! Do you cook healthy? Have you made any of her recipes? Would you buy her cookbook?

Bill Hogan Winter Series #2 Race Recap

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January 1, 2019 Noon

Every year, the Hudson Mohawk Road Runners Club puts on the Winter Series, a series of free races for its members ($5 for non-members). On New Year’s Day, starting at noon, they offer the Hangover Half or 3.5 mile Bill Hogan Run as Winter Series #2.

In 2015, I ran the Hangover Half (as a training run.)

hangover-059

and it was a very cold one

Then in 2016, 2017 and 2018, I wasn’t that crazy and I only ran the 3.5 Miler.

It was definitely more enjoyable so I decided to run the 3.5 miler again. They call it a 3.5 miler but I realize each year after the race that it is actually 3.75 miles.

Starting at noon meant that I was able to enjoy my New Year’s Eve.

it wasn’t a late night since the entertainment was so bad…

I arrived at UAlbany early figuring that there are a lot of local runners who do these races and I wanted to get a close parking space.

The weather was so much better than last year (even the re-scheduled race date was freezing). Today it was forecast to be in the high 40s but I worried about the wind on this course. It is always windy!

I took a big risk and wore a skirt. The good thing was that there is an indoor place to hang out before and after the race.

with Judy, Sherry, Judy and Barbara – some of the Sole Sisters

This race brings out everyone I know who runs – from running groups, races, friends, etc.

So it was great seeing everyone and catching up. I immediately bumped into runners that I know from races and lots of Sole Sisters. We hung out inside and chatted until the very last moment when we had to go outside.

I was hesitant about what to wear.  I was afraid that my cap would blow off with the 40 mph wind gusts or that I would be cold without a jacket (which I brought). In the end, I went with my gut and I was perfectly dressed.

Eventually we did have to leave the nice warm building and climb down the stairs and head to the start.

I just squeezed in near the front in order to keep warm and be shielded from the wind.

I told myself to have a “relaxing” race and not try anything stupid and get hurt.

Hangover_Half-002-L

This course is not flat. There are annoying hills throughout. Nothing awful until you are tired (at mile 3).

pic from last year…no snow this year but no blue skies either

This was the first year that I can remember that there was NO ice or snow.

I won’t lie. I was a little cold especially with the wind but at times, I was warm and unzipped my vest. I even eventually took off my gloves. I was happy with my clothing choice.

There were about 230 runners running the 3.5 miler (and 225 in the half). I was never running alone. I ran with someone I knew several times when they caught up to me but soon they left me behind.

I wasn’t bothered at all by my apparent lack of speed. I was just trying to get a run in. I wanted to run the race without walking too since I rarely do that during my weekday training runs. And I did for the first two miles. In fact, I was feeling pretty good.

There were no mile markers on the course but I could hear my Garmin beep. I couldn’t pay attention to my pace or time because my Garmin was under my long sleeves. (Probably a good thing.)

another pic from a previous year

As I mentioned, I was feeling pretty good until mile 3.  This was the most boring part of the course as well as uphill.  To make matters worse, the wind was incredible here.  There were times that I felt like I was not even moving forward.  I struggled and the wind seem to suck the life out of my legs.  Runners were passing me by, even a runner pushing a child in a stroller.  I finally gave it and walked.  But it was just as hard to walk into the wind and so I started running again. At this point, I just wanted to finish.

Finally, it was over and I was surprised to see that the clock read 33:XX minutes. I knew that it would not be a course PR but I actually thought that I was even slower than that.

So I sprinted and crossed at 34:14 (according to my Garmin) and 34:15 on their clock.

I was content!!

Soon after, Karen and Alyssa finished. We chatted and then Barbara and Judy came in.

We waited for Judy and then went inside. Somehow we missed Sherry.

These free races are not chip-timed. They handed you a piece of paper and then you recorded your time.

Mile splits:

mile 1: 8:50
mile 2: 9:01
mile 3: 9:27
.75 – 9:23

Good old positive splits. Nothing has changed for 2019. LOL

Again this year, the course was long!! I was surprised that in these windy conditions I was faster than last year (35:45) and not far behind my course PR from the year before (34:04). Nevertheless, I was happy with how I ran the race. I never felt really tired or that I was pushing hard. I think if it weren’t for the wind, I could have run the whole thing and had an even better finish time.

Definitely not disappointed to not have chosen to run 13.1 miles in this weather.

For a free race, they have decent refreshments – vegetable soup, bread, fruit, cookies, hot cocoa.

And I had all of the above and many pieces of cranberry bread.

I waited around for awhile and chatted with other runners and for Barbara’s niece to finish the half marathon.

They give 10 year AG awards to the top 2 in each group. Two years ago, I won 2nd place and a free loaf of bread. Not so this year. I was 5th.

So a race and a perfect way to start off 2019!


Since today is Tuesday, I’m also linking up with these ladies.


I’m linking also up with Coaches Corner–Debbie, Susie, Lora, and Rachel!

and Wild Workout Wednesday with Nicole, Annmarie, Jen, and Michelle.


Happy Running! Did you race on New Year’s Eve or Day? If not, when is your first race of 2019?

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