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: February 11th, 2014

Just Write 41 ~ 10 in 1 degree

I don’t even look at the temperature. Why bother? It’s cold as h#@ …it has been this whole frigid winter. I dig out my thickest, fleece-lined tights. They’re like form-fitting sweatpants — too hot for all but the coldest of winter runs. I don’t think I wore them at all last year. This year, they’ve [...]


Posted: January 31st, 2014

How to train throught he polar vortex

Coach Jenny Hadfield at Runner’s World recently wrote a post answering this reader’s question: I’m training for my first Boston Marathon and struggling to run through this winter’s Polar Vortex. I’m getting concerned that my preparation won’t be enough and will fall short of my typical training plan. I’m also feeling fatigued from long runs [...]


Posted: December 18th, 2013

Blue moon

“A deserted country road at 5 a.m. belongs to whoever runs on it. Raccoons, deer, and opossums rule the midnight hour, but at 5 a.m., even the ghosts are asleep. Houses are dimly lit by night lights if at all. Night-shifters are still at work, and the early risers haven’t risen. I ran  down the [...]


Posted: December 13th, 2013

Looking for support? Join the Team

Photos by T.A. member, Eloise The single most important thing you can do to stay motivated to exercise—especially through an Erie winter—is to make fitness friends. Were not for my running friends, I wouldn’t be out running (and laughing) through five frigid and hilly miles in the dark on a Wednesday night after a long [...]


Posted: December 10th, 2013

ERC Snowflake 5K set for Saturday

If the weather forecast is right, the ERC Snowflake 5K will live up to its moniker on Saturday. The race starts at 10 a.m. in front of the Rotary Pavilion. Note, however, that the pre- and post-race festivities (and day of race registration) will be held at Cabin #2 in the Waterworks Area at Presque [...]


Posted: November 25th, 2013

Monday Motivation: Get moving


Posted: November 13th, 2013

Winter “tires” for your feet

And….so it begins. Now that we’ve seen our first snow and ice for this 2013/2014 winter season, it’s time to talk about outfitting your feet with some  “winter tires.” I almost always brave the elements because, in my book, freezing winds and feet of snow are preferable to the running on the “dreadmill” or running [...]


Posted: March 11th, 2013

Motivation Monday: 10 good things about winter running


Posted: February 22nd, 2013

Friday ?: Winter workout options

What is your “go to” indoor workout when the weather outside is too frightful to run outside safely? Turbo Fire! — Tracy Jenks Treadmill or a bike trainer. — Amy Cronk I run intervals on the treadmill. — Tom Toale I almost always run outside. Only once the last three years did I run on [...]


Posted: February 21st, 2013

Things I Found — 2/21/13

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?) * [...]