Runners Notes

Friday question: Water stops – walk or run?

By | January 23, 2015 10:31 am | 0 Comments


Today’s question: During a race, do you walk water stops or drink on the run?

13 miles or less I run/ jog. On hot days, I drink some and dump the rest on my head. —Laurie Bruce

I walk them because otherwise I have a tendency to choke on the water, which leads to coughing my face off. I’m evidently not coordinated enough to run and drink out of a cup. — Leslie Cooksey

If it’s a warm day run I for sure stop. And then I usually swish and spit a little first, then dump the rest down my back to cool off. (Reason it quite simple for this, I can’t drink it without choking or dumping it anyway.) — Teri Zalewski

I walk through water stops (when I grab water from them). I would rather walk them and down a good amount of water, than run them and get the majority of that water all down the front of me. — Bethany Kelley

I walk through too. That way the water goes in me, not on me. — Rhonda Berlin

I walk them. I can’t drink and run, and I’m not winning a car or big money jackpot at the end, so what’s a few seconds? — Lisa Shade

Jog through – which I do while on training runs as well. I always drink water while running. Occasionally will slow to a fast walk, but mostly jog it. — Heather Machmer

Depends on distance and weather. — Amy Cronk

I walk thru them, take a sip then if it’s really hot, I dump the rest on my head. If I drink too much it messes my stomach up. But I do drink on training runs when it’s hot again only a little at a time. — Amy Morrow

Depends on the distance. For anything half marathon or shorter, I run through. For marathon, I walk. — Jan Vieyra

Have you seen the oatmeal comic about this? — Holly Waychoff

I walk through water stops, mostly because I am clumsy and uncoordinated. But also because it gives my muscles a quick little break for a moment. — Karen Beebe

I usually drink on the run, but slow down a little. I don’t like to stop because it causes collisions. — Ginny Sackett

I always walk through them and I usually catch the people who don’t. — Dan Cass

I run through every time. And I curse, silently, the people who stop just in front of me and stay in the middle of the course instead of pulling off to the side. Because I run into them. Or have to dodge & twist to NOT run into them. I’m a big guy. You don’t want me running into you. — Jim Lang

Depends on how I’m feeling. I’ve done both, but I always save half the water to dump on my head (making sure it’s not Gatorade. I hate it when I mix them up). — Kristen Currier

I walk fast thru…..drink and target where to discard the cup. I hate running through trash thrown to the ground…..then I push to make up the time lost. —Dawnmarie Dumond

Precious seconds are not really a concern of mine. — Mark Dombrowski, water stop walker

I walk through the water stops because, honestly, I’m not an elite runner and the few seconds I give up walking spares me from aspirating my water. — Kim

I do both. I walk early when I have energy to save. — Paul Bressan

When I do training runs, I carry water.  When I race, I race like I train and carry water and save precious seconds by running through water stops. — Leo Fohl

I walk. — Dennis Albrewczynski

Personally, I rarely stop at a water station in any race less than a 15K — unless it’s super hot. But, in a race longer than 9 miles that has water stations, I walk while drinking my water. I just cannot seem to drink it without choking or spilling it all over myself and, honestly, in a 1/2 or longer, I look forward to the few seconds break it affords me. (In a marathon, in my mind, I’m running water stop to water stop….that’s how I get through 26.2). I almost always catch right back up to the people who tried to drink on the run.

BUT….here’s the thing: It’s bad manners to stop in front of other runners at a water stop….also, you can cause a collision (it happens, trust me). Even if you’re going to walk, you should grab your water and keep moving THROUGH the station.

Once you pass through the congestion of the station, look behind you to be sure you’re not going to cut anyone off, then step off to the side (usually whichever side the station is on as the faster runners who want to keep running will naturally stay on the other side farthest from the table) and walk for a few minutes while you drink your water.

Bottom line: Walking or running through an aid station is a personal choice — it doesn’t make you less of a runner and it’s unlikely to significantly effect your finish time, but if you do walk, please don’t ever come to a dead stop in front of the water table (unless it’s a very small race or you’r a back-of-the-packer with few people around you).

And…if you’re going to stop & pose for photos…definitely get out of the way….runners REALLY hate it when you trip them up for a photo opp. :0)



Things I Found — 1/22/15

By | January 22, 2015 4:56 am | 0 Comments

Worth Reading

Spicy foods are good for you…and your running. Find out why and get a few super-simple recipes here.

Want to get faster? Start by training your brain.

Just scarfed down everything in the pantry? Ask yourself these three questions when you overeat.

While winter isn’t the time most of us focus on speedwork, here are 5 Key speed workouts every new runner should do.

Funny stuff

Mark Remy of Runner’s World brings to light 8 Running Injuries No One Ever Talks About.


T-shirt of the Week


Duathlon is back! (Aug. 2, 2015)

By | January 21, 2015 9:17 am | 0 Comments


Up for a challenge? Save Sunday, August 2 — the Duathlon is back!

Not up for the full event ( 5Krun, 20K bike, 5K run)?  Find yourself a cyclist and team up (runner does both 5Ks), that what my brother, Joe, and I do. He hates running, I hate cycling –but together, we’re a pretty decent Duathlon team!

Erie, PA:  The Erie Sports Commission is pleased to announce the Lake Erie Duathlon will take place at Presque Isle State Park on Sunday, August 2, 2015, returning after a two-year hiatus. The event will be hosted by and benefit Girl Scouts Western Pennsylvania (GSWPA).

The Duathlon consists of a 5K run, followed by a 20K bike ride, then another 5K run. All events start and finish at the Presque Isle State Park Beach 11 parking lot. The bike portion of the race will be one entire loop of the park, and each 5K will be a different loop.

All proceeds of the race benefit Girl Scouts Western Pennsylvania.

The race’s first entrant, Lindsay Lindsey, 27, will compete in the open division, completing the running and biking portions on her own. Two-person teams, consisting of one cyclist and one runner, compete in one of three relay divisions: male relay, female relay, or mixed relay.

“I love the feeling of running and biking mixed with the distance,” Lindsey said. “I am ready to take this challenge on.”

“The Duathlon is an Erie classic, and we are looking forward to bringing it back to the community,” said Missy Mattera, regional vice president of GSWPA. “With the help of the Erie Sports Commission, we hope to draw many participants to Erie to compete in a fun and competitive event, which will benefit Girl Scouts throughout western Pennsylvania.”

“We are excited to be a part of this event as it makes its return to Erie,” said Ron Sertz, executive director of the Erie Sports Commission. “Erie has the perfect venue for such an event in Presque Isle State Park, and I am certain that GSWPA will make this a great annual event.”

For more information or to register, please visit

The Erie Sports Commission is committed to promoting the Erie region as a prime destination for sports and recreation. The major goals of the ESC are to attract, create, support, and host sporting and recreational events that have a positive economic impact on the region, and assist in maximizing the potential of all regional sports facilities and venues. The ESC strives to enhance the image of Erie by showcasing the community, promote wellness through healthy lifestyles, and improve the quality of life for community members of all ages.

About Girl Scouts

Founded in 1912, Girl Scouts of the USA is the preeminent leadership experience for girls and is the leading authority on girls’ healthy development. Girl Scouts builds girls of courage, confidence and character, who make the world a better place. The 3-million-member organization serves girls from every corner of the United States and its territories. Girl Scouts of the USA also serves American girls and their classmates attending American or international schools overseas in 90 countries. For more information on how to join, volunteer, reconnect or donate to Girl Scouts Western Pennsylvania, call 800-248-3355 or visit


ERC’s Valentines Day Prediction Run – Feb. 8

By | January 21, 2015 5:19 am | 0 Comments


Whether you are a 6:39-minute-miler or a 13:45-minute-miler, you can win the Erie Runner’s Club’s Valentine’s Day Prediction Race because the “winners” are the runners who can most accurately predict their race pace not the ones who cross the finish line first!

It works like this: You will be asked to predict your pace-per-mile, based on the road and weather conditions that morning, and race organizers will calculate your predicted finishing time. Those participants who finish the run in a time closest to their predicted pace will receive a choice from a delicious selection of chocolate awards. Racewalkers are welcome to compete.

The distance? That’s the unknown part of the equation. I can tell you that it’s between 4 and 6 miles, but you will not have an exact distance (because then it would be too easy to calculate your pace).

For the sake of fairness, you are asked to refrain from wearing a watch or other timing or pacing device during the race.

Did you see what the winner gets? CHOCOLATE. That’s totally worth dragging your butt to the peninsula to run on Sunday, Feb. 8.

The races starts at 10 a.m. in front of the Rotary Pavilion.

Cost is $12 until January 28 ($30 if you want a race shirt — “A top-quality Silk Touch Performance polo shirt w/ERC logo. Available in men’s and ladies’ styles.”).  After January 28 the price goes up $5.

Application & more information here.

Jog ‘n Hog Registration Opens on Groundhog Day (Feb. 2)

By | January 20, 2015 4:42 am | 0 Comments

jogn hog

Organizers of the annual Stanganelli’s Pepperoni Ball Jog ‘n Hog invite you to test your running mettle in a different sort of fashion:

The Stanganelli’s Pepperoni Ball Jog ‘n Hog has been called one of Erie’s “most fun and freakiest traditions” – “a test of physical strength … of mental endurance …of gastronomical fortitude.”

Runners and pepperoni ball lovers alike will lace up their shoes for the fourth annual Jog ‘n Hog on Saturday, June 13 at 8:30 a.m. at Presque Isle State Park.

Registration opens February 2 (GroundHOG Day) at

Here’s how the race works: Runners start at Beach 1 on Presque Isle and run out two miles to the Beach 6 parking area where they stop and eat either six or three pepperoni balls. Participants will then run back two miles to the starting line.

The Jog ‘n Hog is open to everyone age 10 and up. All runners receive a t-shirt and a coupon for six free Stanganelli’s pepperoni balls (in addition to the balls they will eat on the course). The gastrointestinally brave can register as a Whole Hogger, which involves eating six pepperoni balls at the race’s halfway point. Those who are less confident in their eating ability can register as Half Hoggers (3 balls). The race also features the hidden $50 bacon ball and the popular Pace Pig.

Racers who form teams of 15 or more people will each receive an additional $5 refund off their registration after the race. Teams are limited to 20 people.

For more information about Jog ‘n Hog visit or “like” Jog ‘n Hog on Facebook,


Monday Motivation: Courage

By | January 19, 2015 2:59 am | 0 Comments


Things I found — 1/15/15

By | January 15, 2015 5:31 am | 0 Comments

Worth Reading

A calorie is a calorie? Nope. C’mon…you knew that couldn’t be right, right? I mean, a calorie of Doritos is not processed by your body in the same way that a calorie of, say, broccoli is. Mark Sisson lays out 7 common calorie myths we need to stop believing.

Reminder: The 2015 New York City Marathon lottery opens today!

Did you hear? Crazy Eyes (who doesn’t look crazy in these photos) is running Boston this year. Maybe I’ll get to guide her to the bus or something if I get picked as a Boston volunteer (yep…even THAT is competitive!).

No time for strength training? Surely you can find 15 minutes for Nike’s Strength Workout for Runners.

T-shirt of the Week

For those who prefer simplicity:


Guest Post: Getting to Know Joyce Quadri

By | January 14, 2015 2:46 am | 0 Comments

By Larry Kisielewski


Joyce, in the center, at the Senior Games.

late bloomer   noun, 1. a plant that flowers on a date past expectation; 2. a person who reaches full potential at an age after typical occurrence.

She didn’t start competing until age 55. Once she started, though, she dominated in her 50’s, 60’s, 70’s, and now, in her 80’s. But she is more than a sensation in sneakers, a wizard on wheels, or a frosty flash. Although she stands out on the skiing, cycling, and running courses and is a better than average swimmer, she is more than an athlete. She is a very interesting, multi-faceted woman. I would like you to meet Joyce Quadri.

Joyce Irene Illig was born April 22, 1934, the eldest of five children. A lifelong Erieite, she attended St. Joe’s grade school and graduated from Academy High in 1952. This was before Title IX and sports opportunities for young women were restricted. Her athletic pursuits consisted of sandlot baseball games with local kids as a child and three years of high school cheerleading. Married at age 21, she and her husband moved to Detroit, where he attended college and she worked. They lived there for five years before returning to Erie, where she worked for Public Finance Co. She started as a cashier and steadily advanced to the position of office manager, before she quit to be a full-time stay-at-home mom. She and her husband divorced (40+ years ago) and, with primary custody of her three children, Joyce needed to reenter the working world. She became an employee of American Sterilizer (later Steris Corp.) and started taking classes at Gannon. Since her employer paid full tuition for straight A’s, she became a straight-A student, and received her B.A. in Business Administration in 1987. Steris eventually left town, but since 2006, Joyce has worked in the Erie School District as a substitute teacher’s assistant/tutor.

Other than the aforementioned cheerleading, Joyce wasn’t involved in organized athletics. She was a downhill skier, though, and was such a regular at Holiday Valley that she was an instructor there for eight years. Upon Peek ‘n Peak’s emergence as a Class A facility, Joyce took her skills to Findley Lake. It was there that she met a new group of friends on the Peak’s racing team – among them Barb Samuels (Jim’s mom), Cathy Clark, and Cindy Brady. They encouraged their 25-year-older friend to diversify her competitive side and start running. At age 60, Joyce participated in her first 5K. A spark was struck, and she became not only a cross-country skier, but a proficient runner at all distances. She has run four marathons – her first, Columbus, qualified her for her second, Boston! She has also competed in Pittsburgh and New York City.

After noticing a group of women cyclists, Joyce decided further diversification was in order. She became a regular cyclist, and although it took three or four years before she felt comfortable at road races, cycling has become her primary sport. To enter the QUAD Games, she had to step up her swimming skills, and while she hasn’t dominated in the pool, she has become a better-than-average swimmer, thanks to classes at McDowell with swim coach Dave Schultz and tips from good friend Nancy Herbst.

Joyce is rightfully proud of her children. Oldest daughter Denise is employed with the Erie School District, son Richard (Chip) is a science teacher at Westfield (NY) High, and daughter Donna is married and a professor at New York University. She is equally proud of her four grandsons – Jamie, 26, and Danny, 24, computer experts in NYC, and 12-year-old twins Jonathan and Kevin here in Erie.

Now a yoga fanatic, Joyce works out four times a week at LECOM, swims regularly, lifts weights three times a week, and continues to run, preferably outdoors. She also bikes outdoors whenever possible. A stationary bike given to her by one of her children sits in her house, mostly unused.

Something else that sits in her house is an impressive collection of trophies and awards collected over the years. Twenty-eight years of QUAD domination (no, the games weren’t named after her!), four marathons, nine half marathons, 14 Masters National Roadrace wins and one second place (yes, National Champion!), and more individual awards than she can count from 5 and 10Ks, the Presque Isle, Edinboro, Bemus Point and Chautauqua triathlons (both solo and team). How about her 24:25 5K at age 61 to win her age group in the 1995 Women on the Move race? Plus the tennis trophy from 1976 at the Billie Jean King Center, and the 1994 Sportswoman of the Year Award presented by Erie County Farms.

Joyce manages to find time to indulge her passion for art, ignited by a class she took in high school. She started with water colors and charcoal, but now specializes in oils. Her landscapes and Madonna-and-Child paintings grace her home. She doesn’t watch much TV, but when it’s on, she usually has her sketch pad with her.

She is also very involved in the Wildcats program at Wilderness Lodge, teaching youngsters the correct techniques of cross-country skiing. She’s a passionate reader, filling what little free time she has with James Patterson mysteries and crossword puzzles.

Six years ago, unable to find a traveling partner, Joyce was competing in the Buffalo Triathlon when she tripped over a root in the 5K trail run, partially tearing her ACL. She finished the race, but the solo drive home with a cantaloupe-sized knee was a torment. She couldn’t find a surgeon willing to operate on a 75-year-old knee, so her runs are now accompanied by a brace.

Then there’s her distinctive voice. A hairline vocal-cord crack in her late 60’s has progressively worsened. Specialists have told her that an attempted surgery could go either way, so she has elected to maintain the status quo. Many of us have heard this voice in a race, saying, “I’m passing on the left!”

A late bloomer, but still flowering, one of Erie’s athletic treasures – now you know Joyce Quadri.



Vacations – with good friend Kathy Schreckengost, Master’s National trips to Texas, Colorado, Yellowstone, Wyoming, Maine, and Canada.
Dream vacation – Antarctica
Outside interests – oil painting, reading
Musical – Joyce’s grandmother was a piano teacher, but the neighborhood sandlot games just outside her practice window distracted this prospective Liberace.
Music – Tony Bennett; piano & sax music
On-line – three-state radius triathlons; e-mailing the kids
You’d be surprised to know – she loves limburger and onion with mustard on pumpernickel.
Favorite color – green
Admires – Nancy Herbst, “a genuinely good person”
Greatest accomplishment – raising her kids herself
Charities – the Lung Association, the Cancer Society
You’d be surprised to know #2 – she still cuts her own grass.
Most famous person met – in the Allentown Half Marathon, she ran a mile with Runner’s World contributing writer Bart Yasso. He later autographed her copy of his book, My Life on the Run.
Cool vehicle – Lite-speed titanium-framed bicycle
Sports on TV – Tour de France, swimming, ice skating
Pet peeve – open-mouthed gum chewers
Memorable sports moment #1 – 70-plus-year-old cyclist on a triathlon team with 12-year-old Sharon Fuller
Memorable sports moment #2 – running the 100th Boston Marathon in 1996 (5:31)
Memorable sports moment #3 – cyclist on a duathlon team with grandson – runner Jamie
Final words – Running is the free-est sport. All you need is a pair of shoes and desire.

** Getting To Know You is reprinted with permission from the January 2015 Erie Runners Club newsletter.

Zero Dark Saturday

By | January 13, 2015 3:32 am | 0 Comments

snow run2

6:20 a.m. Saturday morning, I reach over and grab the cell phone on my nightstand.

Zero degrees. Real feel -11.


But the girls and I have to be across town at 9 a.m. for our volunteer shift at the food bank, then we have to go to the ski lodge, so if I’m going to run, I’ve got to go now. And I’m going to run because I haven’t run since Wednesday and things are going to get ugly quick.

The dreadmill in my basement is not an option. I can’t. I just can’t.  I hate it so much, that a zero-degree solo run in the dark is preferable.

It’s bitter cold, but calm.  With no wind, zero is pretty bearable.

The iPod Nano in the front pocket of my windbreaker begs to differ. It conks out at 1.5 miles. I should’ve put it under a layer or two and closer to my body.

The cold makes my eyes water and ice balls form on the outside edge of my eyelashes, obscuring my vision. I have to stop every mile or so to press a double-gloved hand to my eyes to melt the eye-sicles.

I don’t know if it’s the cold or the footing, but I feel like I’m running through molasses. My pace is pitiful. I wonder if it was even worth it.

And then I notice the sun rising in front of me. And the squeak of the snow beneath my feet. And the moon hanging above a row of snow-covered pines. And the warm glow of lights in my house up the road.

And I’m so grateful to be here. To have this for myself.

It’s always worth it.


snow run




Monday Motivation: Head games

By | January 12, 2015 5:02 am | 0 Comments