Runners Notes

Trust your gut

Heather Cass — Wed, 01 Sep 2010 13:35:27 +0000

I get a little wigged out this time of year when the mornings turn dark again. Having run in sunlight all summer long, it’s hard to adjust to the darkness again. Right now, it’s a gradual adjustment, but come daylight savings time (Nov. 7), I’ll be plunged into complete blackness again.

I’ll adjust. I’ve been running outdoors under the sun and/or moon for more than 10 years. I adapt.

One thing I’ve learned, though, is to unequivocally trust my gut. It’s often said that women have a sixth sense. If you’re woman, you know that’s true. Trust it. Always go with it. If you feel creeped out for some reason, or get the urge to change your route — do it. Trust your gut.

I have turned around mid-run and gone another way just because something didn’t feel right. I’ve done it a lot, actually. I’ve changed routes if I feel like I’ve seen the same car too many times.

I reversed course just this morning when I heard dogs ahead (I will never go running by a house in the dark when dogs are outside because they will do what dogs do and protect their property and their owners are often indoors…never expecting someone to come running by in the pitch black).

Always trust your instincts.

Whether you’re running in the dark or the light, it’s important to adhere to some important safety rules. Take a few minutes and read this article that outlines some important self-defense running tips for women. Of course, it’s applicable to men who also need to stay safe as well!

Presque Isle Triathlon results

Heather Cass — Mon, 30 Aug 2010 14:18:35 +0000

Race officials couldn’t have asked for more perfect day (weather wise) for the Presque Isle Triathlon on Saturday morning.

The PISP Cookhouse served as home base. The swim was held in the bay, the bike consisted of one loop of the park and the run was an out-and-back.

The race was actually SOLD OUT weeks ago — testimony to the quality of this fine event directed by Erie’s Pat Davis (and her legion of volunteers).

You can see complete triathlon race results here.

Here are some great photos taken by ETN photographer Greg Wohlford:

Volunteer Chris Coulstone, left, helps count the number of Presque Isle Triathlon swimmers heading to the bay in Millcreek Twp. on Aug. 28.

Presque Isle State Park lifeguard manager John Dahlstrand, left, instructs swimmers prior to beginning the Presque Isle Triathlon.

Greg Evanoff, left, of Erie, and Robert Clark, from Pittsburgh, race out of the water.

Competitors exit the water while the next group, top, gets ready to begin the Presque Isle Triathlon.

Kirk Kelly transitions from swimming to biking.

Robert Clark, of Pittsburgh, is first off the bike during the Presque Isle Triathlon.

Dan Pierce — winner of the 2010 Presque Isle Triathlon.

There are more photos here, just navigate to the right album. (Rana..there’s a great one of Greg finishing!). Also…there are 444 photos captured by the ETN “street team” here.

Guest Post: The longest long run

Heather Cass — Fri, 27 Aug 2010 19:06:04 +0000

This is a guest post by ERC member and marathon runner, Christine Vassen — one half of the “marathon mommas” who had a weekly guest blog here on Runner’s Notes chronicling their steps to completing their first marathon in Cleveland in May.

The longest and ugliest training run

By Christine Vassen

Saturday marked the final longest training run for the Erie Marathon. 26 miles. I am following a hybrid of the Galloway program.

It’s been a long summer with more upheaval than I can describe. The week proceeding the training run – it was ugly. Various things happened that won’t matter 6 months from now but starting out Saturday morning – I wasn’t mentally prepared but knew I needed to go.

It was the same route as my 23 miler a few weeks before with an added ‘twist’ of some extra hills for the last 3 miles.

The route sounded great on paper.

I’ve got water planted and have to pass my parents house twice. I would pass their house as practice for passing my vehicle come marathon day. I know the tempation to stop will be strong so I tried to build that into the training runs.

By Mile 1, the stress of the week was winning and I was mentally falling apart. Why am I running? What do I want from running? Why a marathon – why not be happy with a 5K? Does this body part hurt? Who figured out this route – it’s got flipping hills every step? Who thought this song would remotely keep me on pace/motivated? This is crazy – 26 miles – 26 miles – I’m not built to run 26 miles.

If those where the question on Mile 1 so you can image what I was like by Mile 10.

Oddly, Mile 10 wasn’t any worse than Mile 1 body wise I was holding together but my pace was all over the place. Mile 13 – the 1/2 point. I was functionally 1 minute over the magic time goal. Forget that it’s hilly and I’m mentally trashed. I sunk lower. I stopped in my track. What now, I’m in the middle of nowhere – do I call home and give up? No, I started moving again, had to do the miles – Ugly as they maybe – had to get this run done. Something about mental toughness.

Mile 15, my mom passes me. She actually Waves. This is HUGE. Mom normally barely moves over much less Waves. I wave back and start up the 2 Mile slow grade hill that I thought would add some ’spice’ to Mile 16-18.

As I said, the route sounded great on paper.

Mile 17, I’m just past my parents house. Dad drives by – doesn’t even slow down much less wave.

Mile 19, the swear words completely appear. I put a relatively steep 1/2 mile uphill. I could turn homeward or go up the (Beep) hill. Up the hill, the Garmin reminding me that I was more crawling than running.

I make the turn and head towards the water planted at Mile 20. I’m walking – used too much energy on the hill and the body is starting to agree with the brain logic.

Mile 19.75 (I love my Garmin). Dad comes rolling down the road. He ‘accidentally’ missed the turn to the normal road home. Accidentally. It’s a quiet side road, I maybe seen 6 cars the entire route. He stops and says – Do you want a ride home? You really don’t look that good.

I stop the watch and lean into the car.

Dad — OH Dad. I paused a long moment – - long enough I realize this was a significant moment.

Dad – Thanks but No. I need to forge ahead if I’m going to finish the race in 3 weeks. I appreciate the offer but I just can’t take you up on it.

And with that I step back from the car.

He says – Ok - then gives me a second glance before he rolls up the window and zips away. I walk to the water.

What was I thinking? He offered me an air conditioned ride home and I refused? Mile 21, I was holding the cell phone. Just call Bill. Get a ride home. Failure. I’m functionally was over the timelimit and done. Plus

II was at the bottom of another hill. I walked and stared at the phone.

One thought saved me. He’d tell my Dad!! Christine refused a run from Dad at Mile 20 then called Hubby for a ride at Mile 21. I knew I’d never live that down between Hubby and Dad.

I somehow managed to run down the hill at Mile 24. There was a family preparing for some celebration tying out balloon openly staring at me coming down the hill. The one guy said – did you realize there was a hill there?

I just nodded and trudged ahead.

I call Bill, less than a 1/4 mile from home. Bill - Bad run. I can’t flip to Super Mom when I walk in the door. I get inside, take off the hydration belt and collapse onto the floor. I’m lying there – the kids are circling. Mom you look bad. Mom – are you breathing? Love honesty from the kids.

I get up – I need to or I’ll cramp up completely.

I get up – take 2 painful step. My LOVING 7 year old give me a shove in the butt and I barely catch myself from falling.

Bill says – what are you thinking?

Son – Well – mom wasn’t moving fast and I thought a shove would help.

I said nothing and crawled upstairs.

About 1.5 hours later, I was Super Mom again – with a slight hobble. But with the knowledge that the ugliest and longest run didn’t win.

Got some time to help at the tri?

Heather Cass — Wed, 25 Aug 2010 18:33:22 +0000

Race Director, Pat Davis, is in need of volunteers for the Presque Isle Triathlon this weekend. If you’ve got any time, consider donating a bit of it and get a first-hand look at a triathlon — if you’ve never seen one, I promise you will be amazed at the athletes who are participating.

Here’s a note from Pat:

With PI Tri 2010 scheduled for this Saturday 8.28, another request for volunteers…

Presque Isle Triathlon 2010
* 10th annual event
* Saturday, August 28
* To benefit Presque Isle State Park via Presque Isle Partnership
* 8 AM Start
* 11 AM Finish (Awards Presentation)
* Waterworks Pavilion Cookhouse Area: Registration/Start/Transition/Finish
* ³Sold Out!. (Maximum # entrants filled the event 8.12.10…400
entrants…two weeks, 2 days in advance!)
* www.DiscoverPI.com for more details
* As of 8.25…weather looks promising!

Volunteers still needed, especially for:

Thursday 8.26
* Race packet stuffing. TREC 108. 6-8 PM

Friday 8.27
* Race packet pickup. TREC 108. 5-7 PM

Saturday 8.28
* Athlete Check-In / Registration. 6:15 AM-8 AM @ Cookhouse.
* Parking. 6 AM 8 AM near Cookhouse.
* Some Road Monitoring (bike & run courses) 8 AM 11:00 AM
* Transition Area (directing swimmers/cyclists/runners in the right
direction) 8 AM 11:00 AM. @ Cookhouse
* Spectator Management (guiding spectators to spectate in the right places)
7:30 11 AM. @ Cookhouse.

Please advise with your preference(s) of volunteer position(s) if you are available to give some time.

Thanks!
PD

Hamot race results

Heather Cass — Mon, 23 Aug 2010 16:59:51 +0000

The Gods smiled on race director Dave Comi and the hundreds of folks gathered in downtown Erie on Sunday morning for the Hamot/Mayor’s Cup races when the rain stopped just long enough to pull off the races.

David estimated that close to 1,000 people participated in one of the four events (5K run, 5K walk, 10K run and kid’s races).

And, yes…drumroll…I ran! Woohoo! A week’s vacation appears to have done this old race mare some good and, while I was hardly tearing up the course, I finished the 10K course on a hot & humid day in a respectable 51:57 — not bad considering I was coming off a four-week-long injury.

You can see complete results (except kids races…they weren’t timed) here.

Here are a few photos I took during the kids’ races. There were a few age races for the kids, then a 1/4-mile run around the block for kids of any age.

Good news

Heather Cass — Fri, 13 Aug 2010 16:32:08 +0000

Good news…stop the presses: I ran today! yay! A slow 5 miler, but…the first “real” run since the muscle pull in my back July 22! Gosh…that seems like ages ago.

Better news…I’m on vacation for a week…which should give me plenty of time to rest, relax & recover. We’re not “going” anywhere…no need…plenty of fun to be found right here in Erie.

God (and back) willing, I’ll see you all at the Hamot 10K — don’t forget to pick up your packets early! I’m planning to run the 10K…even if it’s a pitiful slow performance, I will have a big old smile on my face.

See ya in a week!

Ellicottville Trail run results

Heather Cass — Thu, 12 Aug 2010 17:05:41 +0000

Several Erie-area runners took part in the Ellicottville Ultra Trail Run at the beautiful Holiday Valley ski resort in Ellicottville, N.Y., this weekend. There were two distances offered: a 12-mile run and a 4-mile run.

Results here.

Ready to try a trail race? Check out the “One Tough Cookie” race on Sept. 5 in Warren ( 11- and 4-mile distances).

Want to watch? Check out the Oil Creek 100 Trail Runs on Oct. 16 (100 mile, 50 mile and 50K). Believe it or not, theses races are all SOLD OUT already. Go you crazy ultra runners!

Urbanathlon: It’s a jungle out there

Heather Cass — Tue, 10 Aug 2010 15:31:19 +0000

Up for a really challenging race? Forget the marathon, half-marathon or those silly Ironman triathlons…

Check out the Chicago Urbanathon a nearly 12-mile race that winds through Chicago and challenges participants through a series of obstacle courses.

Outside magazine says:

“Participants hop through tire barricades, walk along the tops of Jersey barriers placed end to end, crawl over cars, and more. See: It’s urban, it’s an -athlon. Urbanathlon!”

Take a look here and you’ll see that the “obstacles” aren’t just a few tires or hurdles but hundred of tires and a half mile of hurdles. Um…wow.

The race is a title event for “Men’s Health” magazine, but…women are welcome to participate, too.

Look like, um…fun, right?

Race etiquette primer

Heather Cass — Mon, 09 Aug 2010 15:48:01 +0000

Thanks to ERC member, Erie Times-News Presque Isle Duathlon director and running friend, Tom Toale, for this nice little article that gives a concise and accurate guide to race etiquette.

Some of these rules laid out in the article are what I’d call “common sense,” but …you’d be surprised how many new runners don’t realize some of this stuff.

Don’t take offense, newbies, there’s nothing wrong with that. How can we expect you to follow the rules if nobody teaches them to you, right?

But…once you know them…do your best to be respectful so everyone can have a great race.

Happy racing!

P.S. If you’re planning to participate in the Hamot races on Aug. 22 — note that early registration deadline is this THURSDAY, AUG. 12th. After that…the price goes up.

Stop by the ERC tent at the Jazz Fest

Heather Cass — Fri, 06 Aug 2010 17:34:30 +0000

Lauren at last year’s Jazz Fest with her ERC dogtag

If you’re planning to go to the Erie Art Museum’s Blues & Jazz Fest this weekend in Frontier Park, be sure to look for the ERC tent and hang with the runners! They typically set up on the side of the park near the Bayfront Highway — look for the tent with the ERC logo on it and all the happy people hanging around.

Unfortunately, the ERC’s Huegels are not in town, so there won’t be any of their amazing deep fried turkey, but…I heard there are plans for pizza.

You’re welcome to bring a dish, dessert, bag of chips…whatever…to share.

Bring your own drinks, as always.

If you don’t know anyone…it doesn’t matter, just introduce yourself as a runner/walker and you’ll have yourself 20 new friends.

See you there!