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 ‘Training’ category
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!)

Video

* 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.)

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T-shirt of the week

For your favorite athletic supporter:

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Available here in various styles starting at about $22.

Posted: August 12th, 2013

tolerate

Posted: July 12th, 2013

What’s your number one recovery aid (aids)? ice bath, compression socks, chocolate milk? What’s your go-to to speed recovery?

“Vicodin.” — Dbrew (It’s a joke, people!)

“IPA” — Ross Aresco (It’s a type of beer)

“Easy runs” — Pat Krott

“Diet Dr. Pepper and potato chips!” — Jan Comi

“Lavender Epsom salts in my bath while drinking a beer!” — Karen Groshek

“Chocolate Milk, Compression Socks, Ice Bath…in that order of importance. I see too many runners wait too long for the chocolate milk (or other carb/protein replenishment if they are vegan). The Compression Socks don’t have to come before ice, but they do make a difference. We have had athletes do significant workloads and slide into a pair of compression socks between along with a nice snack and be able to handle everything on a very hard day and not be any more sore than a normal hard run. Ice never hurts (except frostbite) so I do think that it’s critical, and the constriction of the capillaries is really important to reduce the chance of inflammation, and also a good recovery tool if you forgot anything else and are sore the next day.” — Greg Cooper (Editor’s note: Greg is Penn State Behrend’s head running coach…which is to say…a guy who would know about recovery! :0 )

And more from the coach:

“Also, Patrick Krott’s suggestion of easy run is also great. Of particular benefit is running a recovery run at a recovery pace within 24 hours of a hard run. Inside our brain, interleukin-6 is the trigger that causes us to feel we have fatigue, this is also an inhibitor of motor impulses from brain to muscle (this is bad if you’re trying to run fast at the end of the race) Some research from the U of Copenhagen in Denmark says that the easy run w/in 24 hours of the hard run allows your body to learn to run with lower levels of glycogen (one of your primary fuels), so when we run those easy runs, we teach our body to continue to send those motor impulses from brain to muscle when we are tired, fatigued, sore, etc., This is not eliminating soreness, but it’s teaching your body to not feel that pain/soreness nearly as much the next time. This is probably a good thing if you want to progress in your training.”

Posted: June 17th, 2013

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istockphoto.com/Erie Times-News

There’s an interesting article in the Erie Times-News’ sport section today. The headline sure caught my eye this morning: Train drain: Stop running yourself into the ground, and get more by doing less.

It’s a thought-provoking read that worth your 10 minutes.

Check it out here.

 

 

Posted in: Advice, Injuries, Training
Posted: June 3rd, 2013

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Best Fitness has partnered with the Her Times 5K to offer a free couch-to-5K program for women. The program kicks off on July 13 at 7:45 a.m. at Beach 1 at Presque Isle State Park.

Runners will meet for an hour every Saturday for 12 weeks leading up to the Her times 5K on Oct. 5.

Participatns will receive a free T-shirt, weekly nutrition and fitness instruction and guidance, and some special Her Times 5K insider perks, too.

After the run training, Best Fitness will also be offering a free yoga class (for anyone) at 9 a.m., also at Beach 1.

I’ll post details on how to register as soon as they are available. For now…save the date(s) and spread the word!

 

Posted: May 16th, 2013

 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)

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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:

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Available here for $16.95.

 

Posted: May 8th, 2013

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).

Posted: April 25th, 2013

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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.

 

 

Posted: March 27th, 2013

training plan

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.

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Posted: March 7th, 2013

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:

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Available here for $26.96

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