Runners Notes

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.

Latest Posts

Posted: April 17th, 2014

Things I found — 4/17/14

Worth reading: Dr. George Sheehan wrote this essay in 1976. He was a man who was way ahead of his time: You Let a Girl Beat You? According to this article, what you eat the week of a marathon can make or break you. Meh…I don’t know. I suppose it probably matters, but “make or [...]


Posted: April 16th, 2014

Try Team Adrenaline for free

As you know, I joined an outdoor workout group this winter organized and run by Dr. Steven Krauza. Team Adrenaline is an “organic fitness” group, which means we use no “equipment” beyond our own bodies or some cones on a football field or curbs or playground equipment, etc. I wrote all about Team Adrenaline here. [...]


Posted: April 16th, 2014

Kids invited to Run-A-Muck at the Eastside Y

The Eastside YMCA is hosting a mud run for kids. The Run-A-Muck obstacle event is scheduled for Saturday, May 24 at 10 a.m. Three levels of participation—hard, moderate, and easy—will make it challenging for kids from ages 4 to 13. The 1.5 mile course includes 15 obstacles. Don’t forget your camera: Spectators will be able [...]


Posted: April 16th, 2014

Know the lingo: Junk miles

When you’re just getting started in a sport, it’s hard to learn all the lingo. Running and walking, like any sport, has it’s own special language and local phrases. Each week, I’ll define a term or phrase that will help you not only walk the walk (or run the run), but talk the talk. junk [...]


Posted: April 15th, 2014

Random news and notes

Shalane Flanagan Featured on 60 Minutes From Runner’s World magazine: On Sunday evening, CBS’s “60 Minutes” followed American hopeful and local favorite Shalane Flanagan throughout her training for this year’s Boston Marathon. It was the first time in the show’s history that it featured a professional runner. “Maybe it’s just a Bostonian thing, but I was really, [...]


Posted: April 14th, 2014

Monday Motivation: Think positive


Posted: April 11th, 2014

Friday question: Best race signs

This week’s question: What’s the best race sign(s) you’ve seen? Seen at the Pittsburgh Marathon: “Yous running and no one is chasing you?” — Benjamin Reitz At Richmond Marathon – a little boy had a sign “This is the worst parade ever!!” — Tom Grant From our Erie Marathon water stop last year: “Chuck Norris [...]


Posted: April 10th, 2014

Things I found — 4/10/14

Worth Reading * What’s the best way to plank? Depends on what you’re trying to accomplish. * As if a traditional foam roller wasn’t torture enough, I give you: The cold roller (Actually, this might feel really great this summer). * While I’m not big on “rules,” (you can the rebel girl out of Jr. [...]


Posted: April 9th, 2014

Know the lingo: DNF & DNS

When you’re just getting started in a sport, it’s hard to learn all the lingo. Running and walking, like any sport, has it’s own special language and local phrases. Each week, I’ll define a term or phrase that will help you not only walk the walk (or run the run), but talk the talk. DNF [...]


Posted: April 8th, 2014

Just Write 45 ~ 10,000 miles

I knew it would die eventually, I just didn’t expect it to be on a random Tuesday afternoon. That’s how these things are though. We never really “expect” them. There were signs. It’s battery life was growing shorter every year. It was becoming “temperamental.” When I grabbed it for a lunchtime walk last week, it [...]