Friday question: Halloween treats worth running for

By | October 31, 2014 1:56 am | 0 Comments

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Happy Halloween!

In honor of all hallow’s eve, I asked area runners: What candy or Halloween treat would you put extra miles in for?  Here’s what they say is worth running off:

Dark chocolate Reese's peanut butter cups! — Jennifer D.
An ice cold bottle of Sam Adams Harvest Pumpkin Ale! Or maybe a Kit-Kat bar. Or a Kit-Kat bar washed down with Pumpkin Ale! That's it! —Tom Madura
Sponge candy. They have a Hot Chocolate Run in Phoenix every year. It's chocolate but nothing like the stuff in Erie.​ — Paul Bressen
Romolo's chocolate covered strawberries. — Mary Connerty
Reese's cups. — Megs Shearman
No candy here but a Burger King milkshake!  Not sure what it is about them, but, damn, it's good after a long run! — Ron Church
Reese's peanut butter cups. — Angie Faulhaber
Smarties. — Leslie Cooksey
Kit-Kats. And Snickers. Also Reese Cups. Oh, and Milky Ways. I really like chocolate. — Karen Beebe
Peanut M&Ms — Betsy Haffley 

Snickers! — Stacey Hammer
Southern Tier Warlock, Pumking and Harvest. Sam Adams Oktoberfest. (Oh....Candy....LOL) — Matt Kleck
Reese's cups. — Lisa Meyer
Pumpkin cookies and half a Pumpking !!!! They pair well together and it's totally worth the workout. — Erin Ryan
3 Musketeers. — Jen Kelly
Reese's — Brenda Carr
Reese's Peanut Butter Cup Pumpkin. — LeAnne Morton
Take 5 bars, Nestle's $100,000 bars, Snickers pb squared are my three faves. The sad part is I'm not much if a runner, but I eat them anyway. — Cindy Slivinski
Those witches broom things that always show up at the Endurance Run. I am a sucker for those. — Dennis Albrewcynski
Candy corn pumpkins, Take 5 bars, and donuts. Lots of lots of miles for lots and lots of donuts. — Patt Krott
Reese's cups. — Michelle Gonda
Any Full size candy bars either dipped, stuffed, or layered with chocolate! — Teri Zalewski 

Peanut butter cups! — Jessie Zahner
Butterfinger. Fo sho. I have a serious Butterfinger problem. — Bethany Kelley
Peanut butter snickers. — Jennifer Bach

Panera frosted pumpkin shaped sugar cookies!! — Ginny Sackett
Almond Joy! — Joseph Hunt
Kit-Kats. — Lisa Shade
Milky Ways.  — Amy Cronk
Potato chips. — Jan Vieyra
I <3 candy corn. — Rana Evanoff
Beer!  — Dave Lesher
As for me, I’ll be raiding my kids’ bags for York Peppermints and Junior Mints. I also usually steal a few Kit-Kats, too. And, I get all the dark chocolate they don’t want.
Now that we’ve talked about what’s worth spluring on….here’s what some of your faves are going to cost you in minutes/miles to burn off.

Things I found — 10/30/14

By | October 30, 2014 1:36 am | 0 Comments

Worth Reading

* Outrunning depression: Teen Running Group Seeks the Mind-Body Link.

* Best throwaway gear to keep warm before a race. Though…if you show up in a bathrobe, you may be laughed at. Of course, it’s no less ridiculous than the widely accepted black garbage bag everyone walks around in.

* I didn’t even know there were obstacle course specific shoes, but…apparently there are & Runner’s World reviewed them.

* This Runner’s World writer is right: Thin-shaming is as bad as fat-shaming and…there is a real person behind all those blog posts and article your read on the Internet (and elsewhere). BTW, I almost never read comments on any articles or blog posts on the web (I am notified of mine, so I do see those) because it often destroys my faith in humanity.

* Can you chew your way to a PR?  Good news for me as I’m a chronic gum chewer.

Video of the Week

This is pretty freakin’ awesome. And, I’d have totally done this, too:

 

T-shirt of the Week

Yep, this is me:

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Know the lingo: target heart rate

By | October 29, 2014 1:49 am | 0 Comments

When you’re just getting started in a sport, it’s hard to learn all the lingo. Running and walking, like any sport, has it’s own special language and local phrases. Each week, I’ll define a term or phrase that will help you not only walk the walk (or run the run), but talk the talk.

target heart rate

A range of heart rate reached during aerobic training, which enables an athlete to gain maximum benefit.

How to calculate your target heart rate zone here.

From the Runner’s World’s Glossary of Running Terms.

PISP in winter – your guide to water fountains and open restrooms

By | October 28, 2014 9:54 am | 0 Comments

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Erie runner Dennis Albrewcynski posted this Presque Isle State Park  runner PSA on the Erie Runners Club running groups Facebook page this weekend: “FYI, most of the restrooms at PISP are now closed.”

As anyone who runs at the park year-round can tell you (and probably learned the hard way), at some point the park shuts down most of the restrooms and water fountains. Freezing water lines, you know.

A series of runners responded to Dennis’ post, listing the restrooms they believe stay open year-round at the park.

I decided to go straight to my source at PISP — Ryan Rager, assistant park manager — for a definitive rundown of exactly where you can find relief at the park from now until late spring:

The restrooms at the following locations are open all year at the park:

- Ranger Station

- Rotary Pavilion

- The family-assist restroom at Perry Monument (the one in the middle)

The following water fountains are open all year at the park:

- Vista 4 by The Feather

- Breeze way of Rotary

So there you have it — do your business by the time you get to the Rotary Pavilion (between beaches 6 & 8) or plan accordingly.

P.S. Consider this my personal Winter Running at PISP PSA — it becomes very, very desolate on the back half of the park in the winter. Please don’t run alone. If you were to get injured or feel threatened in any way — you are miles from help.

Save the Date: The Du is coming back

By | October 27, 2014 3:48 am | 0 Comments

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Get those bikes out early this spring — the Duathlon is coming back to Presque Isle this summer!

Girl Scouts Western Pennsylvania will present the 2014 Lake Erie Duathlon on Sunday, August 2, 2015. This du format consists of a 5K run, followed by a 20K bike, then another 5K run. All events start & finish at Presque Isle’s Beach No. 11 parking lot. The bike is one entire loop of the park, and the 5K is two different loops. Athletes can compete as an individual (both bike & run) or as a two-person relay team (one runner doing BOTH 5Ks and one cyclist). Each entrant receives a high-quality race premium. All proceeds benefit Girl Scouts Western Pennsylvania—the premier local leadership organization for girls.

Race registration will open on December 1.

If you’re interested in serving on the volunteer committee to help with the race, contact Lisa Shade at lshade at gswpa.org (use the at symbol in that address…I don’t put in blog text to thwart spammers).

Twilight 5K results

By | October 26, 2014 5:21 pm | 0 Comments

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’twas a great night for the Twilight 5K at Penn State Behrend on Friday evening. The race started with kids’ races (100 yards for the youngest kids, 400 for the older kids) up on the college’s new track, followed by a mostly cross-country 5K and a 2-mile walk.

It’s a great time of year to run and a unique race time (evening) and location (not PISP!) and I’m surprised it hasn’t drawn more participation. That said, fewer participants mean you have the chance to finish well (I was the first woman overall….whhhaaattttt???)

Complete race results here.

Friday question: Best running advice

By | October 24, 2014 1:54 am | 0 Comments

Veteran runners love to dole out advice to newbies. I asked some area runners (some long-time runners, some fairly new to the scene) to share with us the best running-related advice they’ve ever received. Here’s what they had to say:

You can run too fast. But you can never run too slow. — Benjamin Reitz

Ditch the shoes and start running barefoot! I would have given up running years ago had I not taken that advice. — Tom Madura
Trust the Gear. When I doubted that a thin looking wicking shirt could work better than a heavy sweatshirt. —Christine Vassen (editor’s note: Good running clothes are worth EVERY SINGLE DOLLAR..and items usually last for years.)
Don’t do anything in the race you didn’t do in training. — Susan Ellsworth
Lean into the run. Don’t fight it. — Theresa Konzel
The first mile always sucks. This doesn’t mean the whole run is going to suck. Just keep going. (I had no idea!) — Rhonda Berlin
You can do it! — LeAnn Morton
Find a group of friends to run with & do fun runs. — Lisa Meyer
Put your sneakers on & go! — Renee York
Train in all weather conditions…never know what the weather will be on race day. — Megs Shearman
Small achievements lead to big goals. Run small increments set small goals and work your way up. Each step is one more step towards a better finish. This has helped me to not be discouraged at my limitations from being unable to do it. Instead each new achievement has motivated me to do more. It’s been an awesome journey…..my only regret is not doing it sooner in life. —Dawnmarie Dumond
From a trail sage friend of mine: If you fall down, the best thing you can do is just get up and get moving. — Sean Donachy
Get the miles in don’t worry about time! — Laurie Bruce
Vary the pace. Run slow runs very slow so you can recover and be fresh for the hard workouts. Too many people just run everything at “medium” pace and remain stagnant. — Pat Krott
When running, stay hydrated. I learned that  lesson the hard way when I did my first half. If you don’t stay hydrated, there is a lot of pain that comes after. — Mary Krysiak
Know your body. Know how you breathe. Know how your body moves. Don’t listen to anyone else – listen to your body. — Jim Lang
You will feel better. — Tim May
Even bad runs are good runs. Learn from them and move on! — Leslie Cooksey
Good running shoes are vital. — Amy Morrow
The first mile is a liar. Keep going, it will get better. — Bri Hodges
Give yourself permission to go as slow as you need to…miles are miles. (I often repeat this in my head while wanting to stop) — Karen Forcht
Starting is half the battle. Just go. — Debbie Humphreys
Spend the cash on good shoes. Get fitted. Don’t cheap out. Get new ones by the recommended guidelines for miles. Invest in your feet! — Eloise Hawking
Don’t run every day or you’re more prone to injury. And cross train on non-run days. — Karen Beebe
As for me, I’d have to say the best running advice I ever received was from my father, a former runner, who told me to not to go out to fast in a race & to hold back in a race for the first half mile or mile because it’s easy to get caught up with the excitement and run too hard…and then you’ll flame out in the middle. It’s solid advice that has served me pretty well over the years.
A few other bits of advice from friends that have helped me over the years:
* Don’t put sunscreen above your cheeks (it always runs into your eyes)…put it on from cheeks down & wear a hat & sunglasses to protect the rest of your face.
* Don’t bother carrying water on a long run…drop it in advance (or plan a route with water stops/fountains along the way).
* Everyone occasionally has a really crappy run. No big deal.
* Runners make ugly hood ornaments (i.e. wear reflective gear).

 

ERC Turkey Trot scoop on shirt colors/theme

By | October 23, 2014 9:05 am | 0 Comments

The Erie Runners Club president and Turkey Trot race director, Dave Comi, always comes up with a cute theme for the artwork on the Turkey Trot race premiums (sweatshirts or long-sleeve cotton t-shirt).

This years theme is….drumroll….The Hungry Games. (A take on the Hunger Games, of course).

Color of the shirts? Well…that depends on when you pick up. Here’s the scoop:

12 colors. One for each district.  Color is based on when you pick up. Cotton t and usual sweatshirt

Things I found — 10/23/14

By | October 23, 2014 2:13 am | 0 Comments

Worth Reading

Muscle imbalances can lead to injury. Here how to fix them.

It’s not easy, but if you can master the negative splits strategy, you will enjoy a real advantage in races.

Crack a few: Eggs are GOOD for runners.

A different kind of 400s track workout. Change your 400s speedwork up a bit with this workout.

Why you should start loving and appreciating your body as it is right now.  (And, as runners, we should REALLY appreciate it because it does some kick-a#$ stuff for us!)

What does it mean that so many voices out there insist that the body is something to despise because it is too fat, sinful, ugly, sexual, old or brown? That we teach each other, in thousands of blatant and quiet ways, to think we are shameful? That our bodies are something to be overcome, beaten into submission or to be despised?

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Gear of the week

Ladies, check out this new Bia Sport watch designed just for you by a female triathlete. At nearly $300, it’s highly unlikely you’ll ever see it on my wrist, but….a girl can dream, right?

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 T-Shirt of the Week

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It’s just common courtesy, right?