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 ‘Videos’ category
Posted: March 20th, 2014

Worth Reading

Star Tribune: She found running and left troubles in the dust

How to pick the right running partner (Tip: If your goal is to get faster, your best running partners are those slightly faster than you. This means you may curse them while running because they will push you, but…that’s how you improve).

Because we can: Why we all need to run

Undies for running women (cute concept, but…pricey — 3 pairs for $48. Ouch).

Forget Fitbit -  This T-shirt embeds fitness sensors into fabric (interesting)

Funny stuff

 

How Are You Training? from Boss Hog on Vimeo.

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Posted: February 18th, 2014

I work at Penn State Behrend, which offers myriad running options from rugged trails to paved paths to cleared streets (our M&O folks kick butt at clearing the roads/paths here). I mostly stick to streets or paved paths (here are a few of my favorite routes), but last summer I was feeling adventurous, so I said to coworkers and avid trail runners Chris Coulston and Dave Lesher: “Hey, I want to learn the trails around here, can we go for a run sometime?”

I envisioned a nice soft-surface trail run along Fourmile Creek, but I got more than I bargained for. They had me scrambling up the side of mountains, dodging bees nests, crossing creeks, and running on slopes that caused me to yell, “OH. MY GOD. I am not a mountain goat!”  And, they were taking it easy on me.

Suffice to say, I haven’t run with those guys again. You know the saying: If you can’t run with the big dogs, stay on the porch.

Proving, once again, that they are more bada@# than I could ever hope to be, Dave recently posted this GoPro video of one of their recent winter trail runs.

If, like me, this is the only way you’re going to experience a rugged winter trail run, enjoy:


Hat tip to Dave Lesher for the video.

You win, guys….you win.

Posted in: trail running, Videos
Posted: December 31st, 2013

One of the most surprising things I learned when I experimented with a paleo-like diet a year ago was how my cravings for carbohydrates and sweets completely went away after abstaining for them for a few weeks.  I could sit in front of a plate of cookies or a basket of bread and have zero desire to eat them. I just didn’t want them anymore.

I was amazed at how long I stayed full when I ate meat and veggies (yep, with oil and butter).  And… I didn’t have any trouble keeping weight off even when I reduced my mileage substantially.

I felt like I won the lottery. I could eat steak and broccoli with butter (and stay satiated for hours…no need or craving to snack), run half the miles I used to, and fit into the smallest size I’d worn since my 20s.

Then I got talked into a marathon (still not sure how that happened). The increased mileage (and the resulting cramps and fatigue) forced me to add some recovery carbs back into my diet. It started with “good carbs” like sweet potatoes, but soon veered off into the land of sweets, crackers, chocolate and diet soda again.

*sigh*

Sugar is a slippery slope, my friends.  It’s insidious — it’s in nearly everything we eat. If not the real thing, then some form of it — honey, high fructose corn syrup, brown sugar, aspartame, sucrose, etc.  (By the way, your body metabolizes bread/pasta and alcohol much like sugar).

So here I am at the end of the holiday season, having scarfed down more than my share of Christmas cookies, candies and hot drinks full of delish (but sugar-filled) creamers, and I feel like hell.  I’ve gained 12 lbs. since my pre-marathon-training “eating clean” days and my runs suck. Whether that’s due to the extra weight or the “poison” I keep putting in my body, I don’t know. But, I know it’s over now.

Time to detox.

And you can join me — us, actually — a bunch of the Team Adrenaline gang are jumping on Doc’s Detox wagon and committing to give up sugar (in all forms), alcohol and caffeine for 6 weeks in an effort to “reset” our systems.

Yeah…caffeine. I’m giving up my beloved 6+ cups a day. Consider yourself warned, my friends. It won’t be pretty.

“Doc” is chiropractor Steve Krauza, owner of Krauza Family Chiropractic and founder/leader of Team Adrenaline.
He’s adamant that detoxes are not diets:

“Detoxes are not designed to be sustained over long periods of time. This particular detox is designed to eliminate cravings, increase energy, increase focus, and create an awareness of how your body reacts to certain chemicals.

This detox will not require you to purchase any pills, drinks, or gadgets. It doesn’t require you to deprive yourself of food or cause you to starve. This detox will cleanse your system from the holiday excesses. It will help your nervous system, digestive system, and immune system hit the Ctrl-Alt-Delete button as you start the new year.

Detoxes are not diets (see the recurring theme, here?). As a result, detoxes are not something you “dabble” in. Detoxes are all or nothing. Why? If you are trying to rid your body of certain chemicals, it means it has to be out of your system 100% to get the full desired effect. The degree of challenge is determined by your degree of dependency on the particular chemical you are detoxing.

The New Year Detox is not about weight loss. It’s about cleansing your body of the holiday excesses, eliminating chemical dependency, and improving the function of your nervous system. You will lose weight, but that’s not the purpose of this detox.

The New Year Detox starts January 1, 2014 and ends February 12, 2014.

You in?

You’ll be amazed at how wonderful you’ll feel come mid-February…and maybe you will have broken a few bad habits that you never need to pick up again (unless you get talked into a marathon or something).

Watch the video below for inspiration & all the details. Email Doc (or me) for a PDF handout with a list of which foods to avoid & tips for success.

youtube=http://www.youtube.com/watch?v=aPGyFLxW8Aw&w=560&h=315]

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: October 3rd, 2013

 Worth Reading

* You carry your water where? (Actually, it’s kinda smart)

* New record marathon time set. Time to beat is now 2:03:23. Yes, that’s a marathon time, not a half-marathon time).

* The Biggest Loser trainer, Jillian Michaels did the Malibu Triathlon and...apparently, it didn’t go well.

 

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Posted: September 24th, 2013

Posted in: Motivation, Videos
Posted: August 22nd, 2013

Worth Reading

* Find out why slugs may be a runner’s new best friend.

* Why it pays to be a newbie.

* 5 Key Speed Workouts.

* 8 “healthy” foods that are too good to be true.  (Seriously, was anyone really fooled by “veggie chips?”)

Funny Stuff

Watch Anti-Irritation Expert, John McEnroe, prepare real men for the potential “pit”-falls of running a marathon. (Hilarious).

 

White is not enough

You’ve probably noticed the days are getting shorter and if you think wearing white is sufficient for night running,  watch the video here. Then, buy yourself some reflective gear. Seriously. As my wise old friend Chuck always says, “Runners make ugly hood ornaments.”

Also…a tip: Carry a flashlight with you and when a car comes, turn it on and point the light at your feet. They’ll see your feet shuffling and know you’re a runner.

Tshirt of the week

I need like five of these:

too lazy

Available here (but IMHO way overpriced at $44)

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:

kleck

Poster of the week

FACT:

truth

T-Shirt of the Week

shirt

Available here in various styles starting at $14.99

 

 

 

Posted: April 22nd, 2013

Posted: April 18th, 2013

 Worth Reading

* Jezebel: The People Who Watch Marathons

“One of the many puzzling aspects of yesterday’s attacks was the question of what, exactly, the perpetrators thought they’d accomplish by targeting what basically amounts to a celebration of human tenacity. If anything, the tragedy in Boston will further solidify the bond between runner and spectator. And when the Chicago marathon happens this October, I’ll show up to run harder, and they’ll show up to cheer louder. If anyone thought this attack would discourage the runners or the watchers, they’ve clearly never been to a marathon.”

*Washington Post: ‘If you are losing faith in human nature, go out and watch a marathon’

* I’m not even going to pretend to understand this, but I know some of you will and are really into this, so…here you are, eggheads: How to Improve your VO2 Max.

* Short on cross training time. Try this 30-minute bodyweight workout.

 Video of the Week

This guy — Carlin Isles — is jaw-droppingly amazing: (And, why aren’t we into rugby here in the USA — looks like a fun sport to watch!).

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