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 ‘Posters’ category
Posted: August 15th, 2013

Worth Reading

Effortless recipes for athletes who don’t like to cook (Guilty!)

* Lindsey Lohan wants to run a marathon. Sure, many are scoffing at this news, but c’mon, we all know that running CAN change your life and it seems to me that Hollywood’s troubled starlet could stand to swap some old, unhealthy addictions for a new one. I believe in you, girl.

* After a Heart Attack Wylde Parnelle Has Logged 3,750 Miles

Funny stuff


Runny funny

Tshirt of the Week


Available here for $28.




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

* 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


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!”


T-Shirt of the Week


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

Posted: May 9th, 2013

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



T-Shirt of the Week


Available here in various styles starting at $14.99




Posted: April 25th, 2013

Worth Reading

* Do you feel like you’re faster in the dark? Here’s why.

* A Penn State Behrend alumna shares her 2013 Boston Marathon story.

* New York Times: A Moment from the Boston Marathon. Through audio, stories & photos, this interactive feature highlights as many people as the NYT could track down from one famous finish line photo.  Stunning piece of modern journalism.

* Just can’t lose that extra weight? Maybe it’s all in your head: 10 psychological hurdles keeping you from losing weight and how to overcome them.

Fun stuff

* Test your Running IQ (Um….I failed)

* 10 ‘Healthy’ foods that are actually bad for you — a hilarious take by The Onion on the classic fitness magazine story.


T-shirt of the Week


Available here in various styles for $20+

Posted: April 24th, 2013

track with quote

Posted: April 11th, 2013

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



Posted: March 28th, 2013

Worth checking out

* Tips for a successful first marathon (some good tips here)

* Did you wear too many layers? Here’s how to carry your jacket without looking like a superhero.

* Check out this new concept for a key/cash running wristband that even a guy would wear. I actually want one of these.

* The Runner. A profile of 101-year-old marathoner Fauja Singh by ESPN Magazine.

* Jim Lang from Big White Trailer race timing, reminds us that the Bemus Point triple crown series starts this weekend.


Yep, pretty much.

Video of the Week

Stupid, but entertaining:


T-Shirt of the Week


Available here for $30.


Posted: February 25th, 2013

motivation monday

Posted: February 21st, 2013

Worth Reading

* One Tough Mother shares running wisdom from Bart Yasso’s recent Twitter chat (Don’t ask me…I don’t know what a Twitter chat is either).

* There is such a thing as waterproof winter running shoes. Who knew? Oh, right, this blogger who reviewed them. (Why don’t I get  cool stuff to review?)

* 8 Cardio Myths that are making you fat (If I had a dollar for every person who thinks marathon training will help them lose that last five pounds….)

* Slow cook some Buffalo chicken lettuce wraps

* Get off the scale!


Video of the Week

T-shirt of the Week

This is the only way I’ll ever have six-pack abs:


Get it here, but I have no idea how much it costs because it’s all Russian. I wouldn’t buy it.

Posted: February 18th, 2013

you win

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