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News & notes: Bull Dam run, Erie Marathon, TNRL and more

By | August 28, 2013 1:53 am | 0 Comments

A few random running news & notes:

Bull Dam run is Sunday

Sunday morning (9 a.m.) is the 2nd annual Hitting the Trails run at Eaton Reservoir (Bulls Dam), 10021 Ashton Rd, North East, PA 16428. The race director is offering both a 5K course and a 10K (more challenging, more trail) course. Here are all the details:

5K walk runners: You’ll be running/ walking on the grass/ gravel multi-purpose trail around the reservoir. Keep the water to the right and you can’t get lost. It is a loop course. This is a great course for entry level trail runners.

10K runners: You will be running on grass, woodland terrain, dirt, leaves etc. on a majestic winding well marked trail through the woods around the reservoir. Much of this run is completed on single tract trails. There will be plenty of opportunities to pass the competition on straight-aways. This is a run that will take you through pines, hardwoods, open areas, with some challenges of minor hills challenges. This course is largely based on trail biking routes existing onsite.

AND….there will be pancakes after, provided (and cooked) by the Greg’s Boy Scout Troop 82 of North East who are benefitting from the race. NOTE: There are not age group awards for this race because it’s a fundraiser, but…there are pancakes…and that’s better than any medal, plaque or certificate, right?

Registration, application and more information here.

Erie Marathon needs you

The Erie Marathon committee sent out the following plea earlier this week. If you’re not running, consider giving back and volunteering. (I’ll be working registration on Saturday and I’ll be road marshaling (and CHEERING) on Sunday).

19 Days until the ERC Marathon/Half Marathon and we need volunteers!
Races cannot be held unless there are volunteers and the Erie Runners Club has the best!

We need people for parking on Sunday, 5:00 am. and we need  Road Marshals, Sunday, 6:30 AM

If you are confirmed, Thank you!

Not sure, Contact David Comi at 814-881-0060 or Teresa Wigham, twigham@roadrunner.com.

Please leave your name, phone number, email address, the area you would like to work and shirt size.

TNRL is Wrapping Up !?!

Seems like just yesterday Jim Lang was telling us that the Tuesday Night Racing League was starting up again and here it is already winding down. Fall schedules and shorter days make it hard to continue the TNRL after September. And, besides, it’s something to look forward to in the spring, right?

There are just two TNRL’s remaining. They are:

September 3, 2013 – North East Cherry Runs – Gibson Park, North East

September 10, 2013 – 6:30 start – Evanoff home – 4550 South Hill Rd, McKean PA (Season Finale!)

More info about TNRL here.

Newsletter Stuffing  moved to Sept. 3

Note that due to the Monday holiday, the ERC newsletter stuffing “party” will be moved forward one evening to Tuesday, September 3 at 7 pm. at the Plymouth Tavern (usually in the front room). First, you help collate, fold, tape and label the ERC newsletter, then you enjoy free wings, pretzels and beer/softdrinks courtesy of the club.

Biggest Loser race photos

The Biggest Loser official race photos are up and they are free, free, free for you to download! Check them out here. (Mine are…as always…appalling. I will never give you my bib number…never!).

BTW — word has it that race is being moved to Penn State Behrend next year. Waaaahhhh?  Hit the hills my friends, no avoiding them up here in these parts!

 

How much do I have to run to do a 1/2?

By | April 10, 2013 1:36 am | 0 Comments

Q. Now that I’ve run a half, and covered that distance in training runs with other people, or just when the mood strikes me, I know I can do it, which puts me into some sort of lazy disadvantage. I have no “training plan” printed. I keep thinking I’m good because I consistently run because it is part of my life now.

Could I plan on running 3 days (either solo or with a group)–one 3-4 miler, one 5-6 miler, and one 7-9 miler? As the race gets closer I will add in the 10-12 distances more regularly on that long day. I will still have those, plus three group workouts a week where we do strength and intervals. Sometimes I stack a run and an interval workout together so I can have an extra day off. I always take Sundays off, and have found I needed another rest day mid week. My legs and feet get tired and I am tired of running through soreness.

I could care less about time or pace. I just want the t-shirt. Finishing is my prize.

A. Yep, I think you can easily do that if you’re chasing a lofty P.R.  Your plan is about what I do year-round.  I run three to four days a week — a 3-4-mile on Mondays, a 5 to 6-miler on Wedneday nights with a group and a group long run on Saturdays (8 to 12). Sometimes I throw in another 3-miler on Fridays, if I feel like it. Plus, I weight train three days a week. Training this way means I’m ready to do a 1/2 marathon on any given weekend. All you really need (if your goal is simply to finish) is a long run at least twice a month.

Now I am following the 3-run-a-week marathon plan, but I’m not going to be strict about because I have a lot of other things (bay swim, quad events, etc.) and races I want to do. I don’t care if I miss a long run or a speed workout or two. I realize now that it just doesn’t matter all that much.

There’s being committed and there’s being obsessive. It’s a fine line and few runners know it when they’ve crossed it. It usually take a chronic, recurring injury to help them see the light.

I need at least two days off a week — sometimes 3. I don’t feel bad about that. I lead a generally active life. Even my “rest days” would be exhausting for some people and I know you’re the same (with a house and bunch of kiddos to take care of).

Forget those who insist piling on mileage is the “best” way to train. You know what’s best for you and your mind & body.

Running the Biggest Loser 1/2? Need a training team?

By | January 2, 2013 1:31 am | 0 Comments

Want one, cupcake? Info here

Erie Runner’s Club board member, marathoner, and self-proclaimed “cupcake”, Suzy Carstater has an offer for any newbie (or not so newbie) runners who are signed up (or planning to sign up) for the Biggest Loser 1/2 Marathon that is coming to Erie in August.

Suzy posted this message on the ERC Facebook page:

The one thing that has helped me race in distances over a 5K has been a consistent long run training group.If anyone has signed up for the biggest loser 1/2 marathon in August as their first 1/2 marathon a consistent weekly long run is a key to success. Myself and members of team cupcake are willing to work with anyone who is interested in training.

If you plan to run the 1/2 in August or the 1/2 in September it is time to start now. You should be able to walk 30 minutes and start on a couch to 5K program. This will fit into running a 5K for St. Pats as a first 5K, when spring comes you should be able to run/walk a 3 mile distance and should be running 3 times a week. We will be increasing the long run over 3 miles starting about 12 weeks before the August race.

Please come to the membership meeting (second Monday of each month at the Plymouth Tavern in the front meeting room — next one is Monday, January 14) and if you would like to find training partners see if you can meet up with someone at your pace and training for a similar distance.

We will start the Sunday after the membership meeting and will meet at 8 AM at the rotary, find us on facebook at the erie runners club 2013 or ask to join the erie runnners club running groups.

If you are wondering about my coaching qualifications, I do not have any and if you look at my race times, you’ll see that I am not fast but I left the couch at the age 50 and in the past five years have run several 1/2 marathons, the Erie Marathon and the Oil Creek 50K. I am proof that you can run a 1/2 this year, all you need are running friends and some determination.

~ Suzy