Runners Notes
By Heather Cass Erie Times-News staff blogger
If you want to know anything about the local running scene, ask Heather Cass. A member of the Erie Runners Club for 10-plus years, she is immersed in the local fitness culture, and she's taking your questions.   Read more about this blog.
Posted: April 21st, 2014

Lots of great running-related stories in yesterday’s newspaper.


Chris Jiuliante (Erie Times-News/GregWohlford)

This story–about a McDowell senior who qualified for Boston by running  a 2:53 in his first marathon ever at Erie last fall–was particularly interesting. Can’t wait to see how Chris Jiuliante does at Boston today! (No surprise to learn he is John Trucilla’s cousin — speed must run in that family!)

Speaking of Boston….

One year later, Erie area runners return to Boston tells the story of local runners competing in today’s most prestigious marathon.

Here, according to the Erie Times-News, is a list of Erie County runners eligible to compete in Monday’s 118th annual Boston Marathon*:
- Daniel Collins IV, 46, Erie
- Frank J. Combopiano, 58, Erie
- Jennifer Coyne, 27, Erie
- Amy Cronk, 39, Erie
- Mark Dombrowski, 55, Erie
- Nancy Glod, 53, Erie
- Rebecca Guenther, 34, Erie
- Chris Jiuliante, 18, Erie
- Daniel Kweder, 52, Erie
- Karen Manganaro, 55, Erie
- Antonio Mastroberardino, 39, Erie
- Andrew Nowak, 27, Erie
- Shawn O’Brien, 46, Erie
- Wesley Turner, 27, Erie
- David A. Vickey, 65, Erie
- Jeanne Espey, 51, Edinboro
- Kelli Proctor, 36, Waterford
- Ange Eberlin, 38, Fairview Township

*Note: Other area qualifiers might not be listed. Runners on this list won’t necessarily run Monday.


Posted in: Boston Marathon
Posted: April 21st, 2014

motivation - not used yet

Posted in: Motivation
Posted: April 19th, 2014


Saturday was a spectacular day for a race and…the dedication of the new Erie Runners Club pavilion at Beach No. 1 at Presque Isle State Park!

More than 200 participated with top honors going to:


1.  Alec Raynor, 21, 17:14

2. Steve Strelick, 31, 17:34

3. Adam Rowe, 33, 17:54


1. Christie Foster, 26, 17:18

2. Shannon Morton, 30, 20:27

3. Madeline Cingle, 17, 21:46

Complete race results can be found here.

95 photos from the GoErie Street View crew here.

Posted in: 5K, Poker Run 5K
Posted: April 17th, 2014

Worth reading:

Dr. George Sheehan wrote this essay in 1976. He was a man who was way ahead of his time: You Let a Girl Beat You?

According to this article, what you eat the week of a marathon can make or break you. Meh…I don’t know. I suppose it probably matters, but “make or break” seems pretty dramatic. My husband can run a 3:30 marathon on chicken wings and beer.

Q&A with Shalane Flanagan, a hometown Boston girl and our best chance for an American female winner on Monday.

Speaking of marathons, here are 10 mistakes to avoid on marathon day.

Runner’s World’s best new gear choices for 2014.


T-shirt of the Week


Posted: April 16th, 2014


As you know, I joined an outdoor workout group this winter organized and run by Dr. Steven Krauza. Team Adrenaline is an “organic fitness” group, which means we use no “equipment” beyond our own bodies or some cones on a football field or curbs or playground equipment, etc.

I wrote all about Team Adrenaline here.


Last night’s Team Adrenaline workout was a super fun twist on the traditional Easter Egg hunt. Inside the eggs were exercises you had to perform, for example, 100 rockette kicks, or bunny hop 100 yards, or do 20 burpees, etc. Some were partner exercises, so you’d have to recruit the nearest to join you.

It was ridiculously fun with all of us running around doing different things.


Then Dr. Steve (that’s him in the bunny ears) had to go spoil it all and make us do 10 minutes of “on point,” which is some serious speedwork. Yeah, I whine, but you know I loved it. I’d never do sprints without peer pressure.

TA- cj baloons

We have a lot of fun at Team Adrenaline, but we also work hard. You are encouraged (OK…flat out pushed) to get out of your comfort zone and accomplish things you never thought possible — like carrying a buddy up a hill at Frontier Park!

hills hills2

For the next two weeks, Team Adrenaline workouts are FREE! Come try it out. See if it’s the right workout for you. (P.S. there are modifications for any exercise, so…it really can be a good workout for anyone). Just show up…and try it out.

T.A. currently meets on Mondays at 4 p.m. at Rolling Ridge Elementary School (harborcreek) and on Tuesdays and Thursdays at 6 p.m. at the Iroquois High School football field (In may, the Thursday workout will move back to Liberty Park). There are also Saturday workouts — typically at 7 a.m. — and the location varies from week to week.


Visit krauzachiro or call 898-2346 or email: frontdesk (at symbol) with any questions (NOTE: I don’t put the @ symbol in email addresses in my blog posts or the person ends up with gobs of spam, but you need to use it in that address if you email Steve).

Come on….drink the Kool-Aide and join in the fun!


Posted: April 16th, 2014

run amuch

The Eastside YMCA is hosting a mud run for kids. The Run-A-Muck obstacle event is scheduled for Saturday, May 24 at 10 a.m.

Three levels of participation—hard, moderate, and easy—will make it challenging for kids from ages 4 to 13. The 1.5 mile course includes 15 obstacles.

Don’t forget your camera: Spectators will be able to view the kids from designated locations throughout the course.

Like any good mud run, there’s a party at the finish line, complete with music and “mud pies.” But…never fear, parents, there’s a clean-up station where the kids can hose off before getting back into your nice, clean car. (But you may want to have the kids bring a towel & change of clothes.)

Registration deadline to be guaranteed a shirt is April 30. Cost is $20 for YMCA members and $30 for nonmembers. Race day registration is available, but it’s $30 for all and does not include a t-shirt.

My daughters did this race last year and it was fun…though they had some bugs to work out, but that is often the case with first time events. No doubt they’ve worked those bugs out for this year’s event. It won’t be their first rodeo.

Registration form here.


Posted: April 16th, 2014

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.

junk miles: Runs at an easy pace inserted into a program in order to reach a weekly or monthly mileage total rather than for any specific benefit. Despite the name, “junk miles” often serve as recovery from harder workouts. The value of “junk miles” is still hotly debated among training theorists.

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

Posted in: Lingo
Posted: April 15th, 2014


Shalane Flanagan Featured on 60 Minutes

From Runner’s World magazine:

On Sunday evening, CBS’s “60 Minutes” followed American hopeful and local favorite Shalane Flanagan throughout her training for this year’s Boston Marathon. It was the first time in the show’s history that it featured a professional runner.

“Maybe it’s just a Bostonian thing, but I was really, just genuinely pissed off that someone would ruin such a celebratory day and a historical moment,” Flanagan said at the start of the segment. “It was a personal attack on my city.”

Between clips of her gliding along a snow-covered Boston race course, the segment dove into the hometown pride Flanagan has for the marathon and her unwavering desire to break the tape. Growing up in nearby Marblehead, Massachusetts, with two world-caliber runners for parents, Flanagan said, “I thought everyone go up and went to the ‘Church of the Sunday Long Run.’” Then she explained how the countless Patriot’s Day’s spent spectating on Hereford and Boylston Street inspired her to lace up herself.

“It’s my ultimate dream and goal to win the Boston Marathon,” Flanagan said. “I am all in with this training.”

If you missed it, you can watch the full segment here.


Erie Times-News/Jarid A. Barringer

50 years of fitness

While not running related, the Erie Times-News had a great story about a couple in their 90s who have been going to the Glenwood YMCA to workout four days a week for the last 50 years.

Read more about this inspirational couple here.


Erie Sports Commission needs volunteers

Fiona Branton at GoErie’s VolunteerErie blog said the Erie Sports Commission is in need of volunteers for four major events this summer, including the Zombie Run, the Color Run, the Biggest Loser RunWalk and the Life’s a Beach Triathlon.

The Zombie Run includes two events on May 17, both at Lake Erie Speedway in North East. The Zombie Run: Extreme takes place at 9 a.m., while the Zombie Run: Black Ops event begins at 9 p.m. Volunteers are needed for both races to help with check-in, assisting on the course and much more. To volunteer for either race, or for more information, send an e-mail to or visit

The Biggest Loser RunWalk on June 22 will be held on the campus of Penn State Behrend. Volunteers are needed to work water stations, registration and at the start/finish line. To volunteer, visit

More than 10,000 runners are signed up to participate in the Color Run on Aug. 9 in downtown Erie, starting at Perry Square. The event’s partnering nonprofit, United Way of Erie County, is coordinating volunteers. Those interested in helping should sign up at

Life’s a Beach Triathlon is a new event coming to Presque Isle State Park on Aug. 16. To volunteer, send an e-mail to or visit


Posted in: Uncategorized
Posted: April 11th, 2014

This week’s question: What’s the best race sign(s) you’ve seen?

Seen at the Pittsburgh Marathon: “Yous running and no one is chasing you?” — Benjamin Reitz

At Richmond Marathon – a little boy had a sign “This is the worst parade ever!!” — Tom Grant

From our Erie Marathon water stop last year: “Chuck Norris never ran a marathon”, and “Worst. Parade. Ever.” — Ross Aresco

Last fall the Marine Corps Marathon was held right after the government shut down (and the shut down ended just in time for the race). Lots of signs read: “You’re running better than the government!”  My FAVORITE was an older guy holding a sign that read: “Keep running, I just farted!” I laughed, and his wife said, “He’s not kidding!”  — Tracy Jenks
A couple of years after Forrest Gump, I saw one that read “Stop, Forrest, Stop!”— Jim Lang



Posted in: Uncategorized

Switch to our mobile site