When you feel like stopping, how do you keep pushing yourself beyond that point?

I just apply the guilt that feel from missing a scheduled run to an incomplete workout . If I quit during an especially hard workout, that guilt eats at me until my next training day ; and I don’t like to feel that way , so that becomes a good motivator. I also have a specific mantra that I use , “finish strong ” which usually helps. — Ramon Patrone Jr.

I walk for a minute or less, to catch my breath and refocus.  I used to hate doing that, but it seems to really minimize injuries.  Giving myself permission to slow down for a minute has really helped me finish out a run when I’m tiring, too. — Mary Ann Daniels

If I am alone I chide myself for thinking like a quitter.  If negative thoughts overtake my focus in a race, I look around and tell myself everybody here is in the same boat.  And we are all nuts )) — Barb Armour

I give myself “permission” to slow down or stop once I reach the next chosen mark, i.e. the next tree, the next tenth, etc. Ironically what happens is that when I get to that next mark I’m still feeling OK and go for the next mark. Rarely ever do I end up slowing or stopping. Just giving myself permission to stop seems to have the opposite effect…like the pressure is off somehow.   — Kim

I thank God for giving me the legs that keep me moving, the lungs that keep me breathing and the will to keep pushing on. —Sunupmiles (via email)

Picture the finish line!! And remind yourself that race day will suck if you don’t train right!! — Mary Kay Snider-Migdal

Worth Reading

* Dogs get high, too, but ferrets don’t.

* 10 biggest running mistakes

* Does it seem like it takes longer to recover the older you get? Um, it does. Here’s why.

* For the ladies: Jezebel: If You Must Think About your Weight, Here Are 10 Things to Think About  Warning: there are plenty of f-bombs in this article, but this is probably the greatest thing I’ve read in…well, ever. I’m at that stage where I’m pissed off about this situation we’ve all bought into. I’m sick of women’s magazines and fitness magazines and women’s expos that are full of ways for us to fix ourselves — lose weight, fix your hair, get the whitest teeth, cook better….f@#$ you, I’m fine the way I am.  READ THIS. PRINT IT OUT. GET MAD.

Video of the Week

Hmmm….now this treadmill workout could possibly hold my interest:

Ultra funny

For all my ultra-running friends.  (This is a JOKE…though, you have to admit….it’s funny because most of it is true, right?). LOL.

T-Shirt of the Week

Available here for $19.97.

Have you always wanted to learn the pose method of running? Perhaps you’ve tried to teach yourself?

If you have absolutely no idea what I’m taking about, read this. If you don’t have time for that, watch this:

OK…..now that were all up to speed, the good news…..drumroll, please…..

You can learn it right here in Erie. Erie runners and trainers Julie Robinson and Sean Donachy have formed a business called RunErie to teach local runners how to improve their form, which will result in better race times and — most importantly — fewer injuries! Yay!

They’ve already taught two classes and they are offering another on Saturday, May 25 at 8 a.m.  CrossFit FBO at 1311 Chestnut Street. Cost is $10 and space is limited.  Details here. Contact them on Facebook or call 450-7786 for more info or to RSVP.

Chi vs. Pose Method

You may have heard of Chi running before, too. It similar, but there are some differences as well. Here’s everything you ever wanted to know about Chi running versus Pose method, but, if you don’t have time for that, here’s the short version:

“Pose running puts more demand on the legs, using muscle control to maintain proper positioning. ChiRunning teaches that the leg below the knee should be relaxed, taxing the muscle very little. The primary focus of ChiRunners is core strength and the belief that energy can be redirected from the trunk to the extremities. Another key difference is that pose running uses a short stride while ChiRunning extends the stride, again to alleviate the effort on leg muscles.

Probably the most distinguishing characteristic between these two approaches is that pose running is primarily focused on the physiological elements of running. ChiRunning on the other hand, is steeped in Eastern philosophies that, while may be perfectly valid, Western runners may have trouble applying.”

 Worth Reading

*Big Brother Fitbit Flex is watching tracking you. If you’re looking to get a handle on exactly how much exercise you’re getting every day and are considering strapping on a fitness tracker (think those armband things you wear that meausure your activities, calorie burn, sleep, etc.), word has it the new Fitbit Flex is the cream of the current crop.

* Should you eat before a morning workout? Probably.

* Too busy to train for a marathon? Here’s one that anyone…and I do mean anyone…can finish.

* The real cause of muscle cramps (it’s not what you might think) and how to avoid them. (I can vouch for this…learned it the hard way)

Video of the Week

Leave it to SNL to do the best parody commercials ever. This New Balance commercial is hysterical:

T-shirt of the Week

In honor of tonight’s final episode of The Office, the classic Michael Scott’s Dunder Mifflin Scranton Meredith Palmer Memorial Celebrity Rabies Awareness Pro-Am Fun Run Race For the Cure race T-shirt:

Available here for $16.95.

Tracy Scotch, just after Chicago in 2012

I talked to four Erie-area running women this story about marathoning, which ran in the Erie Times-News’ Her Times women’s magazine.

Ange Eberlein and Karen Manganaro are well-known Erie runners and experienced marathoners, Tracy Scotch is a North East mom who started running just to have something for herself (and then ran her first marathon last fall!) and Tracy Jenks is an Erie woman who has just begun training for her first marathon.

Read more about these inspirational ladies here.

So you wanna run a marathon?

Step 1: Pick your marathon, preferably one eight to 18 months away. Big city marathons are often best for first-timers because they draw thousands of cheering spectators, many with hilarious signs, that will keep you going.

Step 2: Pick your marathon training plan. Visit www.runnersworld.com/training for dozens of printable training plans for beginners, intermediate and advanced runners. There are even run/walk plans that offer walk breaks at every mile.

Step 3: Tell everyone. Post it on Facebook, tweet your friends, tell everyone who will listen because then you will be accountable.

Step 4: Invest in good gear. Essentials: Good running shoes (visit Achille’s Running Shop for a professional fitting), a good sports bra, a water bottle (for longer training runs), moisture-wicking running clothes. Under Armour and other running clothes are expensive, but they last forever and are worth every dollar.

Step 5: Recruit or make new friends. The best way to get through long training runs (and they’ll get up to 20 miles in most plans) is to recruit a friend or find a group to do your long runs with. Join the Erie Runners Club (www.erie-runnersclub.org) and “like” the Erie Runners Club Facebook page to find running partners.

Step 6: Learn from veteran marathoners. You’ll find area runners, even the hard-core fast ones, to be some the friendliest and most welcoming people you will ever meet. Veteran runners love newbies. Read the Runner’s Notes blog (goerie.com/blogs/runnersnotes) for advice, encouragement and support.

Step 7: Enjoy the process. Training for a marathon is long (most plans are 12 to 18 weeks), hard and exhausting, but it’s also an opportunity to spend time in nature, to appreciate what your body can do, and to accomplish something you’re just dreaming about now.

Worth Reading

 * Ready for a new challenge? Try reverse running.

* Outside magazine puts Tough Mudder’s First Death Into Context.

* Beautiful with brains: Why the whole concept of a bikini body is bunk.

* The running racket: How big business wrecked the marathon. “The average entry fee for the top 25 U.S. marathons has gone up 35 percent since 2007, to $112—three and a half times faster than inflation—according to the industry association RunningUSA.”

Video of the Week

Friend and fellow runner, Rob Frank, and his crew — including runner Matt Kleck, filmed this awesome Beast on the Bay promo video during the 3-mile trial run:

HOWEVER…..there’s an even BETTER one of Matt Kleck doing a total face-plant in the lake. His “friend” Robb slowed down the video and added sound…it’s hilarious.  If you know Matt or Rob or work out with Steve Krauza and his Team Adrenaline gang, ask them about it, and I’m sure they’ll share it with you.

Here’s a screen grab:

Poster of the week

FACT:

T-Shirt of the Week

Available here in various styles starting at $14.99

Worth Reading

* Genetically Modified Foods: 7 Things Every Shopper Needs to Know

* If you haven’t had a tick on you yet….it’s a matter of time, especially for those of you who run trail…(If this doesn’t make you itch, I don’t know what will): The Rise of the Tick & 9 tips for Avoiding & Treating Tick Bites

* Former Pittsburgh Steeler, Hines Ward, is not done being a bad#@$. He’s training for an October Ironman triathlon! Find out how his training is going.

* Runner’s World: Do Ice Baths Reduce Muscle Soreness?

Video of the week

T-shirt of the Week

This has absolutely nothing to do with running, but…man, don’t you miss Hills?

Available here for $20 (but it would totally be like $6 if you could still buy it at Hills…and you could spend $1 on an Icee and popcorn on the way out).

Worth Reading

* 12 most annoying types you encounter at the gym. Snicker.  These 12 types of people are why I QUIT the gym and bought a whole crapload of weights and DVDs and workout in my own basement where I don’t have to deal with The Abdominator, The Fishermen, or those Herculass bitches.

* Planning a big-city vacation? Here, according to Outside Magazine, are the best cities for runners. I can vouch for Minneapolis.

What’s the coolest city you’ve ever run in? (post a comment or email me and I’ll include your answer in a Friday Q&A blog post!).

* Running & reading — my two favorite things in life (and, according to Will Smith, they key to life) — are being combined in a unique high school program that features Tim Catalano and Adam Goucher’s Run the Edge book (a worthy read, friends) and culminates with a 5K for students, teachers, staff, and the community.

* What it’s like to direct the Boston Marathon. A first-person account from the race director.

Video of the Week

Run with Ryan Hall. This is awesome, especially when Ryan shows up:

T-shirt of the Week

If you’re going to ride a $4K bike, ride it in style:

Available here for $79.99

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.