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.
Archive for the ‘Funny stuff’ category
Posted: April 3rd, 2014

Worth Reading

5 foam rolling mistakes to avoid.

Glute activtion: 10 must-do exercises (Weak glutes are to blame for many common running ailments, including low back pain and knee and hip problems.

Solid running advice for all of us from ultramarathoner Dean Karnazes.  (“Fail boldly. The more you take on, the more you will fail. But the more fail, the more you will learn—and the more you will succeed.”)

Sore hip flexors? It may not be what you think.

Your running Rorschach Test.


The next big thing in racing?

Funny stuff


Posted: February 4th, 2014


Posted in: Funny stuff
Posted: January 28th, 2014

Did you know there’s a whole website dedicated to funky running gear?

I didn’t until Tom Madura, Erie’s barefoot runner, sent me this note:

Are you still looking for feedback on what gear people got for Christmas?

I got a great Nike Dri-Fit cold-weather shirt, and three new pairs of tights from Running Funky.
As soon as the Arctic temperatures subside I’ll be rocking these on the road!
Because, you know, running barefoot doesn’t attract enough attention.

Here’s Tom in his funky tights:


Running Funky has dozens, literally dozens, of funky fabrics (click on the drop menu under “tights colors”) you can choose from and  tights are just $53, which isn’t a bad price considering a pair of boring old black Under Armour tights (like the 18 pairs I have in my closet) will run you $60 to $100 each.

Aren’t these way more fun?


polka riot-228x228
Polka riot

Solar flare


Wild turkey (order now for the ERC Trot!)

And, good news…there’s still time to order these for the St. Paddy’s day run:


If you  hurry, you might even be able to get these in time for the Valentine’s Day Prediction run on Feb. 15:

Pink Hearts-228x228

And now, I must share this earworm because I want to take you to…I want to take you to funky town:

Posted in: Funny stuff, Gear
Posted: January 16th, 2014

Worth Reading

* 7 Habits of Highly Effective Runners and Eaters

* Don’t be fooled by the claims on the front of the package. Check the nutrition facts. Here are 16 supposedly healthy foods with more sugar than a Snickers bar

* Tight shoulders are common among runners, particularly among runners who have desk jobs. Here are some tips to help you loosen up.

* Completely unrelated to running, but Outside online wrote a fascinating piece on Iditerod racer Lance Mackey: The world’s toughest athlete.

* Again, not running related, but…cycling is good cross-training and I stumbled upon this offer for a free e-book from Vello Mom — Road Biking for Beginners. You have to join their mailing list to get a link to the book (a 22-page PDF). I haven’t read it all the way through, yet, but it looks worth reading.


Video of the Week

T-shirt of the Week

back to the gym

Available here for $12.



Posted: January 8th, 2014

Below-zero temps have made running outdoors somewhat impossible lately and that makes for cranky runners. So, I thought you could use a laugh today. Check out Mashable’s 12 people who should cancel their gym membership. 

For instance:

1. This guy might be a little over prepared.

Posted in: Funny stuff
Posted: November 21st, 2013

Worth Reading

* Runners frequently suffer from back pain. Here are some useful tips to relieve it.

 * Cholesterol myth: What really causes heart disease (Interesting…and I think probably spot-on).

* Get your tissues. Jim’s Last Group Run. And…seriously…if I die young, you all better do this for me. ;-)

* Sad, but true: Our kids can’t keep up with us.



T-shirt of the Week


Available here for $23


Posted: October 30th, 2013

Check out this fun BuzzFeed:  25 things non runners don’t get about runners.

My favorite:

7. Driving two hours at 5 a.m. to run 13.1 miles in sleet for nothing but free bagels and a cheap T-shirt.

Driving two hours at 5 a.m. to run 13.1 miles in sleet for nothing but free bagels and a cheap T-shirt.


Posted in: Funny stuff
Posted: October 17th, 2013

Worth Reading

* So the last 40 years of federal research into nutrition has been fatally flawed? I’m not surprised. I figured out I’d been hoodwinked a couple years ago. Truth: I think the food pyramid and it’s emphasis on grains & corn is what made America fat …well, that and highly-processed and genetically modified foods and the fact that food manufacturers have inserted sugar (in some form) into nearly everything.

* Speaking of processed foods: Why you can’t resist Doritos (Confession: Doritos are the only “chip” I can’t resist…so yeah, they got me with the nacho cheese).

* One marathon is refusing to publish complete results, citing privacy issues.

* The government shut-down could mean a shut-down of the Marine Corps Marathon (*shakes head*)

* I sure hope some runner went and adopted Boogie, the 1/2 marathoning dog.

Funny Stuff

True for me:


T-shirt of the Week


Available here for $23.

Posted: October 16th, 2013

The best thing about a marathon? The spectators… especially the spectators with signs. I always see creative new ones — the funniest ones in Baltimore this weekend were those poking fun at the government shutdown. Here’s a selection of signs I managed to catch while on the run.







Under Armour is  headquartered in Baltimore and we ran right past/through the Under Armour campus.




The first sign says: “Keep going! Don’t Stop…You’re almost there.”  The second sign read: “That’s what she said!”


“Pain now, Beer later”

DSCF0301 DSCF0306

“Your perspiration is our inspiration!”  (These were the friends of one of the women I was running with.) DSCF0308

C”Chuck Norris never ran a marathon”


You have no idea how tempting this sign was!


It truly was. Perfect marathon conditions. DSCF0313




Smart way to give high-fives without actually touching a bunch of sticky, sweaty hands!


Beautiful things are everywhere…if you look for them.


This lady was at mile 18 and….indeed…I felt like crap.


“”Don’t stop…people are watching” and “Look alive. Morgue ahead.” LOL.


I still have no idea what this means.


Psshhhh…I can’t remember the last time I had all 10 toenails.


“I’ll run with you, if you know CPR,” “More Cowbell?” and…the simple “Runners Rule!”  (So do race supporters!)


“Keep running, you’re working harder than Congress” (Though, it’s not all that hard to outwork that crew, right?)


“We’re strangers, but I am SO proud of you!” (Awwww….)


The most awesome sign in the Baltimore marathon — Camden Yards (finish line is .21 miles from here).



THE most awesome sign in ANY marathon!



Posted: October 10th, 2013

Worth Reading

 * Herald Sun: The truth about modelling: What I wish I’d said to my fans . While this isn’t running related, it’s quite interesting.

* The Reebooted Body: The Health and Fitness Industry is Dead (And That Includes You, Paleo). A must-read for anyone concerned about their own health, diet and fitness, you know…like you. ;)

* How to balance running and strength training (and, yes, you should be strength training!)


* Downhill running tips (If you’re unaware there’s a technique to running downhill, it’s possible you’re doing it wrong. These tips are really helpful.)


T-shirt of the week

For your favorite athletic supporter:


Available here in various styles starting at about $22.

Switch to our mobile site