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 ‘FYI’ 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.

Video

The next big thing in racing?

Funny stuff

14876_696055053770699_1260456494_n

Posted: November 27th, 2013

glowpic2c

Back in March, I told you about the newest “fun run” craze — the electric run .    Well, I just received word that Erie will be getting it’s own nighttime fun run called the Glow Run 5K on Sunday, May 25 (Memorial Day weekend).

The event will be held at Penn State Behrend and will be a family-friendly event with an after party with a DJ and a laser light show. And, cost is just $25 per person and $20 per person for teams of two or more (a bargain compared to the cost of most color, mud or other “fun” runs).

Here’s all the info from the race organizer, United Service Corp.:

Dates have been confirmed for a night fun run GLOW RUN 5K for Sunday evening of Memorial Day weekend next year on the Penn State Behrend campus hosted by the United Service Corps. Promising to be an evening of fun for the whole family, the race will culminate in an after celebration party with live DJ and laser light show.

Participants decorate with neon, glow sticks and LED paraphernalia as they traverse the three mile course creating a electric visual and physical experience. Along the route they’ll encounter glow stations like a neon forest, black light tunnel and a laser light chute.

Penn State Behrend’s Athletic Director Brian Streeter has promised a fun and challenging course setup that will take runners and walkers through the heart of campus and to some of the outer field trails and in and out of lighted areas.

“We created some fun award categories for the fastest Glow Bug runners and for the slowest Glow Worms and we’re giving away Kindle Fires as prizes.  We even have a team award for best Glow that we’re giving a$100 dining gift certificate to Pineapple Eddies,” said Executive Director of United Service Corps, Angela Magee.

Nearly 3,000 participants are anticipated for the GLOW RUN 5K next year and spots are expected to sell out. Early registration is $25.00 per individual and $20.00 per person for teams of two or more. For more details and to register go to: www.unitedservicecorps.com/glowrun.

Event proceeds benefit the United Service Corps I Go, You Go Scholarship Fund.

Sponsorship and volunteer opportunities available.  Email: info@unitedservicecorps.com

###

The United Service Corps is a student volunteer organization sending volunteers abroad to serve global needs through service oriented travel programs. For more information contact angela.magee@@unitedservicecorps.com.

 

 

Posted in: 5K, Fun Runs, FYI
Posted: September 19th, 2013

Worth Reading

* Training for a marathon? Here’s how to avoid injury.

* Treadmill, Elliptical Trainer, or StairMaster: Which gym machine is best for weight loss? The answer may surprise you (and it’s DEAD on, in my personal experience.)

* Looking to hit the hills? Check out some of these routes (and upcoming races) at Penn State Behrend (yeah, I wrote this, but it’s OK to put myself on the “worth reading” list, right? Right? ;-) )

Funny Stuff

* 20 great triathlon spectator signs. (I swear to God, I would stop dead at sign No. 2 and make him drop trou…er, sign.)

* 6 ways to pass the time while waiting for Boston confirmation.

T-Shirt of the Week

tr112

Available here in a variety of styles and colors.

 

Posted: August 29th, 2013

Worth reading

Western States Winner Pam Smith on Training with Kids.

NPR: ‘Why this Compulsion to Run long distances?’ A Runners’ Beautiful Confession (“…but when I run the world goes quiet.” Me, too, Oatmeal)

“Widespread” doping in Track & Field? *gasp* But, seriously, does this news really shock anyone? I hate to be jaded, but it’s seriously a matter of time before they bust Bolt or one of the other running superheros.

4 easy post-workout snacks that aid recovery.

Cool stuff

Make your own marathon brag board (below). Step by step instructions here.

Marathon-Brag-Board

Fun stuff

I don’t think that “Sunny Orange Creamsicle” would fit on a race bib though. :-)

colorname

 T-shirt of the Week

pheidippides_miles_womens_tank_top

Available here in various styles..and various prices.

 

 

Posted: August 1st, 2013

benefield_jamie

Worth Reading

* Ironman Andy Potts shares his best training advice. (I think we should all start eating like little kids. I truly think we all eat too often…that eat small meals all day thing is bunk, provided the meals you do eat have protein and fat in them..yes, FAT…don’t be afraid. Trust me on this.).

* Next time someone tells you that running is bad for your knees, hit them with these 9 Ways Running is Good For Your Body.

* Planning to celebrate your latest running achievement with some new ink? Check out these 41 Running-Inspired Tattoos.

* If you’ve taken some time off from running, whether by choice or by doctor’s orders, here are 16 comeback songs to inspire you when you’re ready to lace up again.

Video of the Week

T-shirt of the Week

tshirt

 

 

 

Posted: July 25th, 2013

Worth Reading

* Are you familiar with the hilarious website TheOatmeal.com? Did you know the author of Oatmeal is a distance runner? Here’s why.

* Fortunately, I’ve never had this problem, but…I know many runners do, so…here are 8 Tips for runners and GI Distress.

* There’s a new marathon in the tri-state ‘hood. Canton, OH, will be hosting the Pro Football Hall of Fame marathon in April. There’s a 1/2, too, which is perfectly timed to be a training run for anyone planning to run Cleveland in May.

Funny Stuff

* Uh….well, we runners are creatures of habit: Runner repeatedly poops in yard.

uphills

T-shirt of the Week

Entry Fee(3)

Available for $27 here.

 

Posted: July 11th, 2013

Worth Reading

* Runner’s World tells the story of Bill Iffrig, the guy who we all watched knocked to the ground repeatedly in that Boston Marathon bombing footage that kept looping for days (then he ended up bottom-down in that Sports Illustrated cover), and what a story it is.  (Yes, I’m a month behind in reading). If you haven’t read this, you should — he’s a fascinating guy. And, I had the same reaction the reporter did when I saw him — that 78-year-old man just ran a little over 4-hour marathon!

* Can’t stand energy gels? Here are 12 tasty alternatives.

* 30 Reasons We Appreciate Running.

* The New York Times did a profile of the other most recognizable victim from the Boston Marathon bombing— Jeff Baumann, who lost both of his legs.

Funny stuff

rain

Appropriate given our recent North American Rainforest weather.

T-shirt of the Week

runranrun.com wp-content uploads 2011 07 nike-running-tshirt-collection-4

Info here.

Posted: June 20th, 2013

Worth Reading

* Are you big on post-recovery aids, such as ice baths and ibuprofen? You may want to rethink that.

* 5 good reasons to add some speed to your  life (and…a few easy ways to do so).

* Irunfar.com: Peak Performance and the Selfish Brain. This is fascinating insight into what’s going on with your brain and body in an endurance event.  Your brain will have the last word as its job is to regulate everything to keep itself..and your body alive, but there are a few ways you can trick it to avoid having it pull the plug on your efforts at the 20th mile (or 40th mile or 60th mile).

Funny stuff

* Runner’s World’s Mark Remy has revealed the scientific reason that some runners are total jackwads don’t wave. Read all about it.

Group runs — for safety

In America, we gather in large running groups for fun, but in Venezuala, they run in large groups for safety.
<embed src=”http://www.npr.org/v2/?i=191534515&#38;m=191535942&#38;t=audio” height=”386″ wmode=”opaque” allowfullscreen=”true” width=”400″ base=”http://www.npr.org” type=”application/x-shockwave-flash”></embed>

T-shirt of the Week

wd114_s

Available here in various styles.

Posted: June 12th, 2013
images

The 2nd annual Muddy Viking: Run for Your Life at Lake Chautauqua Lutheran Center in nearby Bemus Point, N.Y., is set for Saturday, Oct. 5. Sort of a bummer for me because we totally enjoyed the event last year and were looking forward to doing it again this year, but….it’s the same day/time as the Her Times 5K and, you know, I kinda have to be there since I’m the race director and all.  (And, no, I don’t have the Her Times 5K application done yet…working on it…working on it!)

So…for the guys (because if you’re a girl and you’re reading this, I’m going to assume you’re coming to the Her Times race, right? Right? Right?):

The nice thing about this race is that 100% of the proceeds raised go to support Lutheran Charities of Western New York and they do great work all over the world, so…truly, this is a race you can feel good about.  Cost is $65 for the adult race and $15 for the Lil’ Vikings kid’s race.  Race registration here.

Also, it’s a ton of fun and there’s a great kids’ race, too. The lil’ Vikings will LOVE it.

A few updates from the Muddy Viking race director, Steve:

With 600 runners the first year, we raised over $21,000!  The race closed out three weeks before the deadline.  So in 2013, we are expanding to 1000 runners plus the kids that run the 1 mile Muddy Lil’ Viking.

Last year, we ended up with 23 obstacles that were natural and man made.  This year, we are adding even more.  It’s a beautiful 4 mile run through the 160 acres of the camp with an obstacle seemingly every few feet.

A few words of advice for you:

* Other than the lake (which was super cold last year), there is nowhere to change/rinse off, so…

* Wear shoes/socks you can throw away.

* Bring a laundry basket lined with a garbage bag. Peel your clothes off inside out and toss them in the bag. You’re going to need to hose them down when you get home.

* Bring baby wipes — they’re very useful!

* Bring an entire change of clothes (undies, too…trust me…the mud slides can…well…just trust me and bring some extra undies, K?)

* Wear a costume — it’s just more fun that way!

* You can skip any obstacle you want to, but…then what fun would that be.

* These are never, ever about time…so go with the mindset of having fun!

* Read my review from last year’s event here.

Posted in: Fun Runs, FYI, Mud runs
Posted: June 6th, 2013

Worth Reading

* Planning to run your first 6.2?  Here are 10 Tips for Running a 10K.

* Runners, Yeah, we’re different. (I think I’ve done every one of these…you?)

* 4 ways to stop side stitches (from Shape.com)

* Tsk, tsk, NY Times, I think we all know the answer to this question: Is it Better to Walk or Run?

* Headed out of town? Tips for traveling runners

poster49-500

Video of the Week

Your new cross-training routine? (I thought this was a joke, but…um….no, this is for real. And, if I see you doing it, I will absolutely laugh at you) “We’re going to really cut the noose, and let it loose with the Prancercise Gallop!”

http://www.youtube.com/watch?v=o-50GjySwew&feature=youtu.be


 

T-Shirt of the Week

shirt

Available here in various sizes/styles…on shirts and mugs, tote bags, etc. Buy something for your most loyal supporter!

Switch to our mobile site