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.

Four races to choose from this weekend…and a reminder that the ERC membership meeting heads outdoors starting this month:

SATURDAY

* Women’s Care Center 5K – 9 a.m. at Presque Isle State Park (Rotary Pavilion). Info here.

* Braves Mighty Milers 5K – 9 a.m. at Iroquois Elementary School. Info here.

*Run for the Woods 5K — 1 p.m. at Wesley Woods Camp in Saegertown. Info here.

SUNDAY

* Erie Runners Club Mother’s Day 5K — 9 a.m. at Presque Isle State Park (Beach #1). Info here.

MONDAY

* Erie Runners Club Membership Meeting (all are welcome) — 7 p.m. at Asbury Woods. Hot dogs, drinks provided. Bring something to share, or don’t (no biggie if you don’t).

As you may or may not know, Penn State Behrend, in Harborcreek, has a brand-new track-and-field facility.  This Saturday, April 27, the college is hosting its very first track meet ever!  Local rivals Mercyhurst University and Gannon University will be coming to compete, so it’s sure to be a meet worth watching.

Admission is free, and there’s plenty of room around the track to sit (on grass, so bring a blanket) and watch all the action.  All the details here.

These student athletes are just amazing and, as a runner, I find it fascinating to watch how quickly they can tear up 400 meters. It looks effortless!

I work at Penn State Behrend now and, as part of my 3-day-a-week marathon training plan, I’m doing speed work.  The first week I had to do track work, I emailed Behrend’s track coach — Greg Cooper — and asked if the team would be on the track that night and, if they were, if he’d mind if I used a lane.

“No problem, it will show the kids that running is a lifelong activity!” he said.

So…I lingered at my desk for awhile and took my time getting up to the track in hopes the kids might be done.  No such luck, they were still finishing up their workout.

Let’s just say I felt like a trundling warthog among lithe gazelles.  I promptly changed my Monday night track workouts to later in the evening.

Regarding the track

BTW, friends, I’ve hesitated to put this out here in writing less someone spoil it all for us, but…the track is open for public use when it is not being used by the college. This means, you’re welcome to go there and do your own speed work.

But…I beg of you…clean up after yourself, be respectful of the facilities, and please chastise anyone else who is not.  I once saw a couple up there who were letting their child ride their little bike on the track (Um…don’t do that)…and don’t bring your dog.

DO bring a water bottle though…cause there are no water fountains. There are porta potties nearby.

To get to the track, park in the main Erie lot (stop at Police Services & get a guest parking pass if it’s daytime), take the paved trail in the far left corner of the lot that has a sign out front that says “Behrend Fields.” Walk up about a 1/4 mile and the track is on your left, set up on a hill…and it is fantastic.

So here it is…the piece of paper that will be the boss of me until the PA Grand Canyon Marathon on July 28.

You may notice there are only three runs a week on that calendar, not the usual piles-and-piles of miles most marathon training plans recommend.

I can’t handle a high-mileage marathon training plan because:

1.) I’m old and my body is breaking down,

2.) I don’t have time for that shit,

3.) I know from experience that I end up resenting running because it’s something I “have” to do.

So my friend, Rachel, who talked me into doing the marathon, is quite fast (she’s running Boston in a couple weeks) told me that she never runs more than three days a week.  “The only problem with a three-a-day plan is defending yourself to all your marathon running friends who think you’re not running enough,” she said.

I’m married to a high-mileage marathoner who believes that running lots and lots of long runs makes him a better marathoner.

I think it just wears a body out. Been there, done that.  Not going there again. So when I found this Less-Is-More article and training plan, I knew it was the right one for me.

It means I’ll have to do actual speed work, something I’ve never really done or cared to do or wanted to do, but I work at a college with a brand-spanking new track and I intend to make use of it in….OMG…. this plan starts in  just 13 days.

Worth Reading

* Who in your life has an eating disorder and what can you do about it? It’s more common than you think, especially among runners and, it’s not just women.

* Eggs got a bad wrap years ago, but they are seriously one of the best things you can eat (yep…eat the WHOLE thing, even the yolk, that’s where all the nutrients are!). Shape magazine gives you 20 quick & easy ways to cook them.

* 6 tips for running with your dog (I just bought a gentle lead to try with Sam. I will report back!)

* 5 things to do on a treadmill, besides run on it.

* What’s the optimal running cadence? Find out here.

Video of the Week

T-shirt of the Week

What every woman wants to wear to the weight room:

Available here for $26.96

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.

Weigh-In Erie, a new, countywide weight-loss contest will offer prizes to the man and woman who can shed the most weight over the next three months.

Here’s what you need to know:

* The contest, sponsored by Best Fitness, the Erie Times-News and GoErie.com is open to anyone.

* You do not have to be a member of Best Fitness to participate, nor do you have to workout there. That said….

* Best Fitness will offer free weekly classes for participants and will allow them to track their progress on its online site. They will also measure participants body mass index.

* Participants will weigh in once every two weeks at Best Fitness.

* Final weigh-in will be April 7.

* Winners will be the male and female who lose the highest percentage of total body weight.

* Each winner will receive a lifetime membership to Best Fitness, a $250 gift card to Erie Sport Store, free registration and T-shirt for the Barber Beast on the Bay event, and year of free food from Taco Bell’s low-fat Fresco menu.

Are you game?

The competition starts Sunday with initial weight-ins at Best Fitness, 2147 W. 12th St.   Register to participate here.

Props to Best Fitness for putting this program together to make Erieites healthier. I think we runners, of all people, can appreciate the motivation of a little friendly competition!

Weigh-In Erie isn’t the first time Best Fitness has been interested in promoting a healthy community. The fitness center gave free 30-day memberships in October to any Erie County resident who wanted one.

“Our goal is to make Erie a better, healthier community,” said Bryan Tyler, Best Fitness’ operations manager

Wouldn’t it be cool if Erie could become an ultra-hip, uber-fit town full of outdoor sports enthusiasts like, say, Seattle? Hey, if Minneapolis, Minnesota, and Washington, D.C. can do it, why not Erie?

Want one, cupcake? Info here

Erie Runner’s Club board member, marathoner, and self-proclaimed “cupcake”, Suzy Carstater has an offer for any newbie (or not so newbie) runners who are signed up (or planning to sign up) for the Biggest Loser 1/2 Marathon that is coming to Erie in August.

Suzy posted this message on the ERC Facebook page:

The one thing that has helped me race in distances over a 5K has been a consistent long run training group.If anyone has signed up for the biggest loser 1/2 marathon in August as their first 1/2 marathon a consistent weekly long run is a key to success. Myself and members of team cupcake are willing to work with anyone who is interested in training.

If you plan to run the 1/2 in August or the 1/2 in September it is time to start now. You should be able to walk 30 minutes and start on a couch to 5K program. This will fit into running a 5K for St. Pats as a first 5K, when spring comes you should be able to run/walk a 3 mile distance and should be running 3 times a week. We will be increasing the long run over 3 miles starting about 12 weeks before the August race.

Please come to the membership meeting (second Monday of each month at the Plymouth Tavern in the front meeting room — next one is Monday, January 14) and if you would like to find training partners see if you can meet up with someone at your pace and training for a similar distance.

We will start the Sunday after the membership meeting and will meet at 8 AM at the rotary, find us on facebook at the erie runners club 2013 or ask to join the erie runnners club running groups.

If you are wondering about my coaching qualifications, I do not have any and if you look at my race times, you’ll see that I am not fast but I left the couch at the age 50 and in the past five years have run several 1/2 marathons, the Erie Marathon and the Oil Creek 50K. I am proof that you can run a 1/2 this year, all you need are running friends and some determination.

~ Suzy

* How running explains the world

* Test your Survival Skills with this Outdoor Magazine quiz. (Let’s just say I’d be dead 10 times over)

* CrossFit Endurance’s Unconventional 12-Week Marathon Training Plan (hmmm….very interesting)

  “Brian MacKenzie has a few pointed words about your endurance workout. “If you’re running five miles a day at the same speed and think you’re getting a lot out of that, you’re sorely mistaken,” says the founder of CrossFit Endurance. “If you’re not trying to improve, what’s the point?”

* Race registration insurance sparking debate

* 5 vitamins that speed muscle recovery

Video of the Week

Cheetahs on the Edge–Director’s Cut from Gregory Wilson on Vimeo.

T-shirt of the Week

Available here for $26.

Mmmmmmm……Let’s talk about food. What’s your go-to breakfast on a race day and how early do you get up to eat?

Banana and spoon full of peanut butter. I Wake up at least. 1 1/2 -2 hours before race time…..but I still consider myself a newbie at races so I get nervous I am going to forget something etc. — Linda Straub

About an hour before I leave the house, I have a protein shake and a cup of tea. — Tom Toale

When I was in my 20s & early 30s I had nothing but water. Now that I’m older (and theoretically wiser) I’ll have a half of a bagel with nothing on it. If the race is longer (like a half marathon) I will also have a small banana to top off my glycogen stores. And water – always water. — Sandie Sweet

Short race: bagel with peanut butter.  Long race, add a banana. — Patrick Krott

Banana with peanut butter one hour before. — Amy Morrow

Banana and water 1hr before race — Kristen Gehrlein

Whole grain waffle with peanut butter on it and some sliced banana. I fold it like a sandwich & eat it in the car. — Rhonda Berlin

A Cliff bar, one cup of coffee and water. — Lisa Shade

I eat 2 hours before, usually a bagel with peanut butter or a chewy almond trail bar! Oh and coffee!! — Karen Groshek

I try to eat a bagel before my annual marathon, but am usually nervous enough that I can’t even finish it. I really wish more races were in the afternoon/evening, I ain’t a morning runner. — Michael Morris

Either oatmeal with honey and cup coffee, or English muffin with honey and cup coffee. — Ginny Sackett

Peanut butter on half a bagel and a banana—–PLUS a couple cups of coffee—-all a few hours before the run! — Sarah Rose

Greek yogurt and an English muffin! 45min before — Suzanne Clickett

Like many of you, my pre-race meal depends on how long the race is. For a shorter race (anything less than a 15K), I usually just grab a banana.  For a 15K or half marathon, I try to eat 2 hours prior and stick with a bowl of Cheerios or a bagel with peanut butter and water, of course.

I rarely eat before training runs — even long runs — though I sometimes eat a banana if I had dinner early the night before.

Marathon Morning Meal  Advice

Check out this Runners World video for tips on what to eat on marathon morning and what to look for on room service menus for breakfast on your big day.

Autumn recipe

Speaking of food — check out this recipe I’m loving this week for Butternut Squash with Apples . While it’s a pain to cut up the squash, this is one delish autumn dish.