Win the race, get a season ski pass

By | October 15, 2014 1:42 am | 0 Comments

peak mountain

This Sunday, October 18 (11 a.m.) is the Peak Mountain Challenge. Winner takes all — and by all, I mean a season ski pass for the Peek ‘n Peak Ski Resort.  Age group winners get a cool prize, too. Here are all the details:

Join us for the 2nd annual Peak Mountain Challenge! The area’s STEEPEST RACE! This is a footrace straight up the challenging ski terrain of Finsbury Field.

Runners will have plenty of incentive to reach the top first. The winning male and female finisher at the summit will be awarded a full-season ski pass! Spectators can ride to the top of the mountain before the event begins, to cheer on the racers.

The race begins at 11am on Saturday, October 18th. The location is the ski run adjacent to the Sugar Shack (Chair 8). At the sound of the horn, the race begins. In addition to the overall winners, prizes will be awarded to the top male and female finisher in these age groups: 8 and under, 9-11,12-15, 16-25, 26-35, 36-45, 46-55 and 56 on up. The age group winners will receive their choice of a day pass to Peek’n Peak Ski Resort, Tubing, Splash Lagoon Water Park, Peek’n Peak Adventure Course, or Zipline.

Day-of-race registration ($25.00) will be held at the Sugar Shack lodge starting at 9am. All participants pre-registered are guaranteed PMC T-shirts. Day of race participants are not guaranteed a race Tshirt.

Endurance Classic Saturday

By | October 14, 2014 1:53 am | 0 Comments

How many times can you run a mile in 12 hours? Find out on Saturday during the Presque Isle Endurance Classic.

The event starts Saturday morning at 6:30 a.m. and ends at 6:30 p.m. and the course is simple — it’s a 1-mile loop that starts and finishes in front of Cabin No. 2 (West of the Rotary Pavilion) at Presque Isle.  How many times you want to run that mile in those 12 hours is up to you.

Here’s how race director, Mike Vieyra, explains the Endurance Run:

The primary purpose of this event is to promote cardiovascular fitness in a safe, relaxed and friendly environment. Many individuals will run/walk a distance beyond that they have previously achieved or set a personal goal that is meaningful to them. It is a personal thing and not a competition with other participants.

There are no trophies or prize money to be handed out but we do offer the option to purchase a commemorative plaque that is personalized with your name and accomplishment (miles).

This event was started 30+ years ago by some of the founding fathers of the Erie Runners Club to test the endurance of some of the local runners. It still stands today as a personal test of ones endurance whether it be running or walking or any combination thereof because of the tireless efforts of Rick Ferko and his long time volunteers. Rick’s battle with cancer ended shortly after the 2006 Endurance Run.

Some people do 1 mile. Some do 10 miles. Some do their age (harder when you’re older, of course) and some people do 64 miles.

Two years ago, I participated in this race for the first time, and I LOVED it. I’m planning to be there this Saturday. I have no plan on how many miles to run…we’ll just see what I feel like doing.

You can stay and run for 12 hours. You can come & go. You can run 4 miles in the morning and come back and do 10 after lunch – it’s your race. It’s your challenge.

Race details and application are here.

Oil Creek 100 trail runs

By | October 13, 2014 8:40 pm | 1 Comment

dan young

Dr. Dan Young finished the 100 mile OC100 race in 23:44 — 16th out of 93 finishers! Photo by Lee Ann Reiners.

This past weekend was the premier ultra race in the area — the Oil Creek 100 Trail Runs.  The Oil Creek 100 include three distance choices: a 50K, 100K and 100 miles. Race director, Tom Jennings’ attention to detail, legion of dedicated volunteers, and years of directing experience have put this race at the top of a lot of ultra runners’ to-do list.  Can’t believe people would clamor to run umpteen miles through the rugged terrain of Oil Creek State Park? Um….this race sold out in 90 seconds last year. Doesn’t that just about say it all?

Considering I don’t even like marathons and the first time I ever ran at Oil Creek with friends, I started throwing F-bombs on the switchbacks, I don’t think you’ll ever find me running the OC100. So I have to live vicariously through those who are up for the challenge.

Here are two great reviews — one from Erie runner Pat Krott who did 100 miles & one from the guy who calls himself the Detroit Runner who did the 50K.

Among this year’s local finishers (apologies if I missed anyone!):

50K (31. miles)

Scott Russell, 43, 6:13

Edwin Gray, 59, 6:30

Tom Rinke, 51, 6:49

Christopher Spriegel, 39, 7:21

Katie Beam, 36, 7:36

Tim Augustyniak, 45, 7:38

Jason Johnson, 29, 8:06

Michael McCullough, 35, 8:10

Jeff McCullough, 27, 8:10

Daniel Kalie, 52, 8:17

Sean Donachy, 42, 9:09

Julie Robinson, 9:09

Megan Shearman, 33, 9:09

Jeffrey Corklin, 51, 9:26

Dennis Albrewczynski, 46, 10:27

Tisha Chase, 40, 10:27

Jeff Thomas, 44, 11:02

Samantha Oas, 39, 11:43

Christine Vassen, 43, 13:06

Jane Cooper, 45, 14:03

100K (62 miles)

Melissa Pastore, 53, 13:22

Brian Smith, 49, 13:52

Patrick McMahon, 40, 15:55

Barnabe Gamez, 38, 16:03

Madelyn Hoover, 24, 16:50

Craig Buck, 31, 17:50

Greg Henning, 60, 23:19

100 Milers

Dan Young, 54, 23:44

Pat Krott, 30, 26:54

Karey Elliott, 40, 28:34

Brennan Donnelly, 26, 29:10

Jack Shaver, 27, 29:59

Matthew Gray, 30, 31:31

Complete race results can be found here.

How to stay motivated (So you completed your first 5K)

By | October 10, 2014 9:33 am | 0 Comments

a runner

So you completed your first 5K (like, maybe the Her Times women’s 5K) and now that the “big day” has come & gone, you may be feeling a little lost or confused about what to do now (some people even feel a little depressed when they complete their big goal). What now? What’s next? Where do you go from the 5K? How do you make running a lifelong habit? What will keep you going through a long, cold Erie winter?

I’ve got some advice and tips:

* Aim to run three days a week. If you just completed your first 5K, you will probably want to run about 45 minutes or 2-4 miles. Don’t run more than five days a week. Rest days are very important for recovery.

* Do other stuff, too. On the days you don’t run, do some weight training or yoga or another form of low-impact exercise and/or strength training. Cross training will help keep you build a strong core, which helps keep injuries at bay.

* Commit to it. Make your exercise time a non-negotiable on your to-do list. Don’t let anything interfere. There is very little that can’t wait for a half hour or 45 minutes. This includes your kids. You’ll be a better, more patient and healthier mom if you take the time you need to take care of yourself.

* Make it routine. Make exercise a part of your day. Morning works best for most people who work full time because it’s the least likely time to be interfered with. Yes, it sucks to sacrifice an hour of sleep, but…it’s totally worth it to start your day off right and have it done for the day.  Energy begets energy — if you get up early & exercise, you’ll have more energy all day (maybe not at first, but…once you adjust to it, you will).

Tip: Set your shoes and workout gear out the night before in the bathroom near the potty. I get my workout stuff on right after I pee. Many a time I’ve gotten laced up and realized it’s 3 in the morning.  — Eloise Hawking


* Sign up for another race now. If you’re the kind of person who needs the pressure of a race date looming in the future to keep you going, then just look at the list here…pick one (or more) & send in your registration. Definitely sign up for the Turkey Trot (and do it now) — it’s a fun family event!

* Set a new goal. Work toward trying a 10K or longer race next summer. You can find tons of training plans here.

* Find fit friends. Join the Erie Runners Club. Friend the club on Facebook and request to join the ERC running groups page (it’s not very active, but…it’s a resource). Look for other runners about your pace in your neighborhood or near where you work. Erie has a very active, large, and welcoming running community. Join in and you’ll never have to run alone again.

* Get a dog. Borrow a dog. Adopt a dog. Dogs are fantastic training partners. They go in any weather and are ALWAYS enthusiastic about running. They’re also good listeners and pace setters.

Tip: if you’ve got a dog that pulls, try a “gentle leader” — if you control their head/face…they have no choice but to stay beside you.

* Rely on it.  Pay attention to how running makes you feel. Realize that 3 miles can turn a really crappy day into a not-so-bad one. If you’re about to lose your cool with the kids, go for a run — when you come back, you’ll have the strength, patience and energy to deal with them.

* Invest in winter running gear. Don’t be afraid to run outdoors year-round. Hundreds of us do and – trust me – you’ll find that it’s one of the most pleasant and peaceful times of the year to exercise and, provided you’re dressed, properly, you won’t be cold after the first mile. Here is info on recommended winter running gear.

Tip: Marshall’s always has winter running gear at decent prices. Don’t forget that if you’re running in the dark (and if you’re running in Erie in the winter, you will probably be running in the dark), you need a reflective vest or jacket.)

*  Bookmark this blog. I can’t say it’s always riveting reading (if only I had three more hours in every day or if this was my full time job, I’d write TONS of cool content for you guys), but it will, at least, provide a connection to the Erie running scene and a forum for you to learn more about the sport.

* Ask questions. Runners love to talk about running!  And 99.9% of runners also love to help new runners, so don’t be afraid to chat up any runners you know. Also, you can email me your questions (please do…it gives me blog fodder!) at zipdang22 at aol dot com (spelled out to thwart spammers!).

* Own the “runner” label. Because….


From the Running community

I decided to gather advice & tips from other area runners, too. I asked them: What advice do you have for those new to running? What made you stick with it when you first started?

I loved the racing, but I wasn’t much for the training. My dad would pay me 25 cents per mile I ran toward my next race entry fee. I think intrinsically, I do that for myself even now. Like I get a 10 mile week in, and I know $2.50 isn’t going to get me in any races, but when I string a couple of $10 weeks together, I know I can race. — Greg Cooper (Penn State Behrend cross-country and track coach)

Fun runs with friends! Plan “destination runs” for coffee…wine….dinner, etc. — Stacey Hammer

Having a friend to run with is probably the #1 reason I stayed consistent when I started.
I also started keeping a log, knowing I hadn’t recorded any mileage in a few days was reason to get out the door.
I would also suggest signing up for the Turkey Trot :) — Jennifer D.

Find a running buddy! — Tracy Jenks

Be patient, run within yourself, expect your miracles to occur with time. — Al Warner

Running with friends is my time to chat, laugh, catch up and feel a lot better than I did when I started. I also enjoy the occasional solo run and cherish the “me” time to think through things or daydream without interruption. — Kristen Currier.

Running with friends for fun is really the only reason I run. I’m not even a big fan of running, but the company and the conversations – and sometimes the destination – is what keeps me running. — Matt Kleck

I find tranquility in running. To me, it has become therapy after a long day. My dog – a husky – is my running partner and I enjoy taking him and running the trails until one of us poops out. I have simply made running (exercise) a routine part of my day. I also use the Nike App on my phone and always have a goal to keep me accountable. — Angie Faulhaber.

You don’t have to race or be competitive to enjoy running. I like it so much more now that I just run to run. I had a P.R. at a half marathon this weekend and I didn’t even realize it until three days later when someone else looked up my time and told me. And, never underestimate what you can do it you put your mind to it. — Renee Uht

I enjoy running for the fun and time it gives me with my friends. I can always carry on a conversation (editor’s note: you should be able to carry on a conversation when you’re on a long training run…if you can’t, you’re running too fast). I also like that when I feel like being competitive, it’s only a competition with myself and not what everyone else is doing. It’s my PR. Running with friends keeps me motivated to go greater distances than I would ever try solo. — Debbie Humphreys

I started running track in high school and my teammates kept me accountable. After track, I kept running because I realized that I really enjoyed the time alone to think or de-stress, which was a lifesaver as I got older and was in college. Looking forward every day to that time to run and be alone with my thoughts was what made me stick with it. I loved it. As an adult, I can look back and see that running didn’t just give me “alone time,” it also helped me develop a lot of positive qualities, such as perseverance, resilience and determination. — Karen Beebe

I started running when my doctor told me at age 18 that I had high blood pressure, something that runs in my family. They wanted to put me on meds and I said, “No, what else can I do?” The doctor told me to do more cardio. So I went to Sears bought a $10 pair of sneakers called “Winners.” It was 1985. And the rest is history. I haven’t had trouble with high blood pressure since. I run for stress relief and so I can eat and not get fat. I just started running with other people four years ago and it’s nice to mix things up, though I will say solo runs with some good heavy metal music is my therapy. — Amy Morrow

When I first started running, I would set small goals for myself usually about a month apart. It would keep me interested and on track. Eventually, I found a great group of running friends and now we run for fun. We pick a place (coffee shop, bar, chocolate shop, winery) and make it a social thing. It gets you out of the house and combines exercise with fun – which is think is the key to sticking with it. — Leslie Cooksey

Sign up for a race every month. —Trisha Schrieber

I’m a social runner, so I pretty much never go out alone. So my advice is to get in a running group. Also, make it public. If I NEED to go out alone, I post it online or message my friends…that gives me accountability. — Jen Kelly

Sign up for another event. I like to know I have something else coming up, and then I keep moving. It’s way more fun to sign up to do an event with others. The social part makes it much more fun. — LeAnne Morton

When I really got into running I set goals for myself. First a 10k then a half. Now it’s running different events and places. I do agree to run with friends helps too! Plus change it up! — Betsey Haffley

your own hero

Zombies Take Over Presque Isle

By | October 9, 2014 11:10 am | 0 Comments


Don’t forget about the Erie Playhouse’s Zombie 5K this Saturday at Presque Isle State Park’s Beach No. 1

Online registration is closed, but you can still sign up on tomorrow at the Playhouse or on race day at the park. Here are all the details:


Join us for the 3rd annual Zombie 5K at Presque Isle State Park – Beach 1/Runner’s Pavilion. Online registration is now CLOSED.

Participants may register at the Erie Playhouse on Friday, October 10 from 9am -8pm or race day.*

  • Runner/Zombie $25 includes t-shirt – register by Oct. 5 to guarantee a t-shirt.
  • Participants must be 12 years old by race day.
  • Registration begins at 7:30am/Race time 9:00am
  • Runners, Zombies and Spectators will be expected to sign a photo release and waiver upon arrival.

A Zombie 5K is a fun race that is 3.1 miles in length. Runners wear flag football belts with two “brain flags” and zombies try to eat their brains (take the flags) along the course. The runner with the most flags and the best time is the Winner. The zombie with the most flags is crowned the “Most Lethal.”

Spectators are welcome.

Rules and Stuff:

Things to leave at home:
1. Weapons
2. Pets
3. Bad attitudes
4. Extra stuff that is valuable – we don’t have lockers or a coat check. You will get your t shirt after the race so you don’t have to worry about that.
5. Alcohol

Things to Bring:

1. $5 cash if you are having your makeup done. (see Zombie Rules)
2. Good attitudes
3. ID for registration
4. Proper attire for the weather

Runner Rules:

Your objective is to finish the race with your “brain flags” still attached. (It’s just a flag football belt with two flags – but that just doesn’t sound as fun). The winner will be the runner with the best time AND the most “brain flags”.
1. Your flags must be visible throughout the race -not tucked into your clothing, secretly safety pinned or glued; and by all means do not try to smuggle in extra flags.
2. Do not injure the Zombies. They have been instructed to “act” like they will kill you, not actually harm you in any way.
3. Complete the race after you have been “killed”, it’s still fun.
4. Turn in your belt and any flags after the race at the registration table.

Zombie Rules:

Your objective is to dress up like a Zombie and capture as many “brain flags” as you can.
1. No biting – sorry, this includes eating runners’ brains.
2. No hitting
3. No tripping
4. You can only pull one flag at a time. If we see you grab more than one, you will be disqualified. Please don’t touch the runners except for grabbing their flag.
5. You can crawl, sit, climb trees, stumble, roll, whatever, but please don’t put the runners in danger.
6. You can growl, hiss, moan, bark, etc. Acting is strongly encouraged. Please remember the key word –ACTING. We want everyone to have fun and stay safe!
7. If you sign up as a Zombie you must wear makeup. You can do your makeup yourself or choose to have your makeup done by one of our professional makeup artists. The cost is $5 for a basic makeup.
PLEASE BRING CASH - you will pay the makeup artist directly.
8. No fake weapons. No real ones either.
9. Turn in all Brain Flags after the race.

Zombies will be competing for the following titles:
1. Most Lethal (1st & 2nd place) – the zombie who gets the most “brain flags”
2. Best Zombie Costume

Race Day

Check the weather! We race rain or shine! Dress accordingly.
Consider carpooling. Parking is available but limited. Nothing ruins a fun day like a parking ticket.
Give yourself time! The race begins at 9am sharp. Registration and makeup will begin at 7:30am. Zombies who need makeup should definitely come early!
Make your way to the Runner and Zombie registration tables, get a number and get ready for fun.

Race Day Schedule

7:30am – Registration opens. Registration is located at the new runner’s pavilion. Proceed to registration tables to receive numbers, belts, and further information.
7:30am – Makeup will be available for zombies.
8:40am – Review of rules for all runners and zombies at starting line.
8:45am – Zombies will disperse and hide along route.
9:00am – Race begins. Air horn #1 will signify beginning of race.
9:05am – Zombies attack. Air horn #2 will signify beginning of attack.
Air horn #3 – will signal the end of the race and call in all zombies.

After the race, proceed to your registration table. Turn in your number, belt, and flags and hang out while we calculate the winners. You will receive your T-Shirt when you check back in. Water will be provided.
The Awards Ceremony will take place at the stage near the registration tables.

Good luck! Have fun! See you there!

#tbt Advice for newbies (Running will change your life)

By | October 9, 2014 4:48 am | 0 Comments

I was looking for something else in my blog archives when I stumbled across this post from February of 2008 and thought it was worth posting again, especially for all the women who just completed their first 5K at the Her Times 5K last Saturday. — H.C.


I received this question from a new runner and reader of this blog & thought my response might help other newbies struggling with the same thing.
So…here’s the question (edited down some):

I am hoping you might be able to give me some additional advice as my girlfriend (T) and I continue to work on progressing with becoming runners. T and I are coming into running with a similar background to your own. We are both overweight and basically hit a point where we were tired of being sick and tired. We’ve both tried numerous other things to get fit. Only to have them work and then fail to take a permanent hold onto our lives.

We both feel like we’re almost classical Yo-Yo Dieters. Something works – a diet change or a new exercise regiment, but 6 month later – those tried and true Size 18 Jeans are starting to fit tight again. So – T and I are both coming into running with caution – will this work or just another Yo-Yo attempt. (The jean sizes are starting to shrink and the scale does occasionally show us some love.)

But now we’re stuck with that nagging question. Is this just another Yo-Yo or is this the real/final change? We both stuck with running much longer than any prior exercise attempts and the results are obvious to everyone who sees us – even when we’re not willing to always admit it to ourselves. We’ve been very fortunate to have found each other as unexpected Running Partners. T was actually a complete chance of fate that we even spoke to each other the 1st time. So for us to have gone from barely knowing each other to seriously considering attempting to run a 1/2 marathon together has been quite a journey onto itself.

I guess the question that T and I have is – is this anywhere close to your memory lane of your first year of transforming from walking around the block to jogging from Telephone pole to telephone pole to actually running? And do you have any advice on eliminating to that inner negative voice that say don’t get rid of those Size 18 – you’ll be back….

I realize that this is a personal question. But I figured it can’t hurt to ask. As I’ve seen on the blog, you are willing to share how much running has changed your life so I thought I’d see if you could give us some additional reflections on how the transformation occurred.

Here was my response to Christine:

“The thing about running — and probably why you’ve stuck with it this long — is that it’s not a yo-yo attempt or a diet. It’s a lifestyle change that will progress — gradually and naturally — to a complete lifestyle overhaul.

It will change the way you live your life — it already has, no?

For instance, now you probably don’t drive around the parking lot looking for the closest spot anymore, right? Why? Cause you can run miles and miles you are now more willing to walk an extra 20 feet into the store.

Do that day after day…combine it with taking the stairs instead of the elevator and taking a walk at lunch instead of sitting in the breakroom watching The Young and the Restless…and you’ve got a minor changes that end up leading to big lifestyle changes.

If you have kids or a spouse…you’ll see that you will start choosing (consciously or unconsciously) to do more active things with them on the weekends. A dreary winter Sunday once spent lounging around watching TV is no longer something you want to do — instead you’ll pack everyone up and go to the Y to go swimming or take them ice skating, or whatever.

You will start making smarter food choices — not eliminating everything you love (no way…never, never deprive yourself of the things you truly love…everything is OK in moderation), if you’re not doing this already. It should all be a natural progression….something that just happens over time because you’re aware of the fact that an apple and bagel will be a much better pre-run choice than 6 Oreo cookies (and because you know that it takes a few miles to burn off those Oreos and you WANT to keep wearing those great new size-12 jeans you just bought).

I think you’ll see (soon) that the jeans will start to get a lot looser. Once you start to see results…it starts to happen quickly. It did for me.

I remember vividly the day, the place (I can point to the exact point on Rolling Ridge Parkway in Harborcreek) when I went from being a jogger to a runner. I was doing my jogging/walking thing (about 6 months into it) and I saw a woman run by me who was heavier and older than me and yet, she was running along without stopping. I thought…well, if she can run the whole time, so can I. And, I did.

I am a competitor. I’m a quiet and a humble one — but I am a competitor inside.

And I have a confession to make — I was so afraid that my weight loss (11 years ago) would be temporary…so afraid I’d go back to wearing my “fat clothes” … that I hung onto them for….oh….10 years. Seriously…they were all in boxes in my basement — all these size 18s and 20s — and my husband would bug me to get rid of them, but I held onto them for fear I would need them again someday. They were my security blanket (or insecurity blanket, I guess).

We burned those boxes of closes at a bonfire this summer (they were too old and out of style to donate!) and I realized that it was the final chapter in those unhappy days. The book is forever closed. All that remains is a pair of my fat shorts — for posterity.

Now, I’ve been (about) the same weight/size for a decade. The older I get, a few pounds creep on here & there and things aren’t as taut as they once were (and should be!), but I’m getting older and bodies change. So what? I’m healthy and that I can celebrate that.

So, the key to this not being a temporary thing is to make it a lifestyle change. Like I said, this is something that will happen naturally and gradually as you become more and more ensconced in running and fitness.

You already have a fitness-minded friend, but it pays to have more. Become active in the local racing scene….make friends…get to know people and they will all encourage and inspire you.

Immerse yourself in the fitness culture…go to the races…take active vacations…help those who are unfit, have seen you lose weight and look to you as a role model…subscribe to “Runners’ World” magazine….think like a runner (because you ARE a runner) and don’t take the easy way (eschew drive-throughs…walk your stuff into the store, take the farthest parking space in the company parking lot, take the stairs, walk to the post office at lunch instead of driving…).

If you’re still running now — in this winter-weather — this is not a temporary thing for you. You’re a die-hard. Welcome to the club.

BTW — Christine – the woman who sent me this question in 2008 — is running a 50K (31 miles) on hilly trails this weekend in Oil Creek…so…yeah…she’s still going. :0) Run strong, my friend.

Things I found — 10/9/14

By | October 9, 2014 4:05 am | 0 Comments

Worth Reading

* Athletes, Listen Up: You Should Be Eating Fewer Carbs When Training

* An Ultramarathoner trying to run across the country in an inflatable ball had to be rescued by the Coast Guard.

* Planning to go to Boston in 2016? Here’s what you need to know

* 7 perfect fall recipes.

T-shirt of the Week


Bust out that reflective gear

By | October 8, 2014 8:54 am | 0 Comments


The days are getting shorter, which means more and more of us are running in low-light or dark conditions. Trust me when I tell you it doesn’t matter how neon bright your shirt or how many little bits of reflective “piping” your shoes have…it’s not enough. Motorists can’t see you until they are right on top of you and then it can be too late. (You know half the drivers on the road are glancing at their phones while they drive, right?)

I don’t want you to die and or (maybe worse) spend months or years recovering from impact injuries and hoping you can run again some day, so make it a point to get a reflective vest this weekend. You can buy them locally at the sports stores or you can order one online today.

You can buy them in a variety of styles for less than $25.  They’ve come a looooong way from the days of the ugly safety vests that road crews wear. Today’s vests are lightweight and come in colors (I have a pink one).  I have one similar to this one and I like it because it can be worn year round over whatever clothes I’m wearing. It’s light enough for summer and can be layered over sweatshirts & windbreakers in winter.  It can also be cinched tight so it’s not flapping around or otherwise annoying me while I run.  This one is really nice, too, and comes in three colors.

Some other low-light/dark running tips:

* When in doubt — wear your reflective vest (if you even think it might start to get dark, wear it!)

* Carry a small flashlight. Run with it turned off to preserve the batteries, but when a car comes…turn it on & point it down at your feet — they’ll see your feet moving (and know exactly what is ahead) & you won’t blind them with a spot of light.

* Run FACING TRAFFIC. This is really, really, really important in the dark. If someone doesn’t see you…you want to see them so you can get out of the way.

P.S. I should warn you that if I know you and I see you running without reflective gear, you’re going to get a very nice e-mail or facebook message from me the next day reminding you that I care about you and you need to buy a da$% vest.



Know the lingo: running economy

By | October 8, 2014 1:42 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.

running economy

Refers to how much oxygen you use when you run. When you improve your economy, you are able to run at a smaller percentage of max VO2 (your maximum rate of oxygen utilization).

Learn more about running economy and how to improve it here.

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