Recipes for runners: Sugar & spice almonds

By | November 11, 2014 3:34 am | 0 Comments

So I stumbled across this great blog – The Runner’s Kitchen — and found a whole list of great recipes.

If you’re in love with almonds as much as I am, you may want to try this one (below), which sounds perfect for the upcoming holidays:

Sugar & Spice Almonds


  • 3 cups of raw almonds
  • 1/2 cup of pure maple syrup
  • 1 tsp cinnamon
  • 1 tsp cumin
  • 1/4 tsp each of nutmeg, ginger, cloves, and cardamom


  • Preheat the oven to 35o degrees, cover a baking sheet with several pieces of aluminum foil.
  • Mix the almonds and maple syrup in a large bowl
  • Mix the spices together in a small bowl and then add the spices to the almond-syrup mixture. Stir well to combine.
  • Bake almonds for 10-15 minutes (stirring after 5 minutes) or until toasted and golden brown.
  • Allow nuts to cool briefly and then immediately transfer them to a large bowl (work fast or they’ll stick to the foil!). Once completely cool, store in an air-tight container.



ERC T-trot art

By | November 10, 2014 4:18 am | 0 Comments

This year’s theme for the Erie Runner’s Club’s annual Turkey Trot: The Hungry Games. Which district will you fall into? Depends on when you pick up your packet!

tureky trot shirt

Things I found — 11/6/14

By | November 6, 2014 1:16 am | 0 Comments

Worth reading

* The harsh truth: Running on Instagram versus Running in Reality

* Who is making big money off your race fees? Running’s most lucrative marathons. (This does not suprise me….I think the $175 registration fee for Boston is insane, but I love my husband so I paid the ransom)

* For the ladies: The undress lets you change in public…without ever getting naked. Interesting. At first I was like….stupid…but then I watched it & thought…well…hey…it would be useful. Women…what do you think?

* Are online race registration companies scamming you? Let’s just name names, folks — we’re talking about Active and the answer is…Probably. Word to the wise — if you register for any events on Active…be very, very, very careful about what you agree to and read every single line, box & pop up.

Useful info


In case your kids still have any candy…that you’re still sneaking when they go to bed:

candy calculator - burpees

T-shirt of the Week


Making up words just like Apple

By | November 4, 2014 1:06 am | 0 Comments

If Apple can go around just making up words like phablet, then why can’t I, right?

My running friend, Lisa, and I came up with the following running-related words that we are totally going to start using:

Ritching — running and bitching.

Binjury — condition caused by too much alcohol the night before which affects performance.

Runover — running with hangover.

Froscara — ice on your lashes after a run in a blizzard.

Shoefies — selfies of your and/or all your running friends’ colorful shoes.

Yakstack — the pileup of clingy snow that occurs under your Yaxtrax when you run through wet snow.

Yakstomp – stomping that must be done mid-way through a run to dislodge yakstacks.

Linedance – what you do while waiting in long porta johns before or after a race. Also, can refer to movement done to stay warm at the start line on a cold race day.

What would you add to the list?





Friday question: Halloween treats worth running for

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


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:


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


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.