Run Tampa

Weekend Recap: Several Races in Beautiful Places

Several races this past weekend, which is typical at this time of year. I couldn't get to all of them, but I did run the Trout Creek 15k and took photos at the Tour de Village 5k and 1 mi. Here is a quick recap.

Tour de Village 5k and 1 mi: Great race, all off road and right in the middle of Carrollwood Village. Most people would never guess that there was enough open off road space, especially a lovely wooded area, in the middle of Carrollwood Village, but, in fact, that is the case. Click here for results. Click the photo album at the right to see 25 of the best photos or click here to see a Picasa album that includes all 103 photos.Click here for results.

  Trout Creek 15k and 5k Trail Runs, Thonotosassa
Despite lots of rain last week, Tampa Races still managed to pull this one off, although 3' deepfast moving water necessitated changing the race course. The weather yesterday morning, however, was absolutely pristine. As I crested the berm at the beginning of the race, I was moved by the site of the intense blue sky, all the runners around me, and the paths before me. Click here for results. Since I was running, I don't have many pictures, but I did get a couple.

Armadillo Run 5k and 10k in Oldsmar:
This race is quite a popular one. I haven't done it in a few years, but it is an annual tradition for many runners. Click here for results.

Shamrock Classic 5k in Brandon:
I have not done this one, but one day I will. Click here for results.

Global 5k Cross Country Run, Brandon

Zephyrhills Founders Day 5k

Ignorance is not bliss - Dr. Daniel Amen, author of Change Your Brain Change Your Body.

Better Running: Rest More, Run More

The two most common training errors seem to be too few miles and too little rest. The two may seem mutually exclusive but they are not at all.

Rest is critical because the body only gets stronger when it recovers from being stressed, and in this case, I mean being stressed by being pushed to physical exertion that is more than it is accustomed to doing. So, if you don't get enough rest, your body can't possibly become as strong as it could have.

No, rest doesn't have to mean a day without physical activity or even without running. It simply means a day without a stressful or intense workout of any kind. Many people make the mistake of running at a high intensity effort day after day, or they take a day off from running but participate in an intense swimming workout, spinning class, or boot camp.

These other activities are excellent and worthwhile, but your body is not resting/recovering on a day when you do that.

Take a look at your workout journal. Are you giving your body time to recover?

The other issue is running more. Yes, you might need to run more. The runners who run the most - and by that I mean put in the most miles - experience fewer injuries. All the drills, speed work, weight training, hill work, and stretching in the world cannot make up for an insufficient base. Make sure you begin each macro cycle by building a good base, and then maintain those miles throughout most of the season.

Without a good running base, your taper will not be effective. It can't be. Remember, the whole concept of a taper is to drastically reduce your mileage. If you haven't established much of a base, you won't have much of a taper because there cannot be a drastic reduction in mileage. Therefore, it won't have the effect it could have had.

For a detailed explanation of how to properly build your base and how to apply the hard/easy principle, listen to Mojor for Running Podcast #4 and #5.

Now, there are some experts who promote a three-day-a-week marathon training program. I am sure this can work, but I think it can only work with lots of cross training. And, one ting I don't like about that program is that it requires you to make all of those days hard training days. Seems to me that that would be tiring and tiresome. I would not want to think that every time I go out to run, it's going to be intense. Sometimes, this kind of a program is necessitated by a busy schedule or by an injury. In such situations, this program would be a good alternative to the ideal training regimen.

Running most days of the week and applying the hard/easy training principle will make it possible for you to get in lots of miles AND adequately recover from those miles, thereby optimizing and maximizing your results.

Publix Gasparilla Weekend 2010

Another great Gasparilla Weekend has come and gone, and true to form, it was an amazing weekend of racing. I understand the 5k was a bit soggy, but if the comments I read on the Gasparilla FB page are any indication, spirits were still plenty high. What's a little rain when you've got all those glorious endorphins surging through your veins, anyway?

Race Director Susan Harmeling reported a record number of participants this year, at around 25,000, and that's no surprise. Running seems to be continually gaining popularity, and this event has a great reputation in the running community. I never miss it.

With a 5k, 5k walk and stroller roll, 15k, marathon and half marathon, the weekend offered something for everyone. Sadly, it was the last year for the marathon, however.

Congratulations to all the winners, to all who finished, to Race Director Susan Harmeling, the City of Tampa, sponsors, and volunteers.

Check this photo slide show on TBO.com and Bill Ward's article here for more details.

15 Tips for Running Faster

Almost every runner plateaus from time to time. Often the best cure for this is a training adjustment. Sometimes, even a slight tweak will result in faster times, but just as often, the whole training program needs to be overhauled. Whether you are just looking for some new ideas, or you are thinking that your training regimen needs drastic modifications, check out the suggestions below for ideas of techniques you may want to consider. Incorporate one or all and watch your time drop.

1. Rest more. Sometimes we get so caught up in training and striving for that lower PR, that we forget that one of the most critical facets of training is, in fact, rest. Your body doesn't get stronger, more capable of faster times, during actual running - or cross-training for that matter - but rather, during recovery/rest. For two weeks, try taking a complete rest day on one of the days that would normally be an easy training day, and make an easy day out of one of your hard days. And be careful not to make your other training days more intense to compensate. That would defeat the purpose of the added rest. This will give your body a bit of extra recovery. Then return to your usual training regimen. If you are sluggish and not seeing the kind of results you want or expect, taking just one extra day off might make the difference, but if it doesn't, try my two-week plan.

2. Hills. If you are not already doing regular hill training, try doing some, but only do it once a week, and do it on one of your hard days. If you already have two hard days per week (not including your long run), then replace one of them with a 'hill' day or reduce the rest of the workout to make room for some hill training. There are many types of hill workouts. Just google "hill training running," and you'll get plenty of ideas, but be sure to start gradually with only a small amount the first week. If you are saying to yourself, "We don't have hills in Tampa," I have two suggestions: The closest hills are near St. Leo College in San Antonio. Most serious runners travel up there to do their hill training. It's about 45 min. from downtown Tampa. A more convenient second alternative is the overpass on the Upper Tampa Bay Trail. You can do repeats on that without worrying about vehicular traffic. A third alternative is to train in a parking garage. Make sure you do this when there are no cars to compete with. The last alternative would be a treadmill, but this is not nearly as good because you can't go downhill, which is also important.

3. Spin. If you are not spinning already, add one spinning workout per week. By this I mean a spinning class. Do this on one of your hard days; otherwise it will not help and might hinder because your legs will never get to recover due to spinning being an intense workout. I recommend spinning after your run on one of your hard weekday workouts, but you could also do it first. Another idea is to do it instead of one of your hard workouts. Maybe alternate with replacing track work with spinning one week and replacing tempo with spinning the next week. Spinning will increase your leg turnover speed and your leg strength, but it has many other benefits as well.

4. Leg turnover drills probably have the greatest potential for increasing your speed. These are sometimes called foot strike drills. See how many foot strikes you can do in a minute. Strive for about 90, counting only one foot or 180 if you count both feet. Don't pay any attention to forward movement. That's irrelevant. Just concentrate on rapid foot strikes. Cool down with an easy jog for a few minutes. Then repeat. Great drill. 

5. Drills. There are many different kinds of running drills. The purpose of most drills is to overemphasize correct running form. Every running coach has their favorites. Go to YouTube and enter "running drills" or "drills for runners." Don't just accept anything you see; look for drills demonstrated and recommended by well known, credentialed coaches.

6. Add weight training. If you've never done any weight training, you might be very surprised at how much it can improve your running speed. AND don't ignore your arms. They are the levers that help you propel the legs forward. If you are already doing weight training, consider making some changes in your workout; be sure you are doing the right exercises for runners; you want to strengthen all muscles, but remember that there are usually several ways to strengthen each muscle group, and some will be better for runners than others. And be sure you are performing them correctly. 7. Core. Improving core strength helps you to be lighter on your feet. It will help you avoid sinking into the ground with each stride; rather you'll feel more like you're gliding over it, which is, of course, faster. Study photos of yourself when at the end of a race. You may notice that you look like your torso drops closer to the ground with each stride than it did in photos taken early in a race. Strengthening your core and all other muscles will help reduce this type of fatigue and keep you running with less sinking.

8. Lose weight. Many runners can afford to lose a few pounds. Even a few pounds will make a difference in your speed and comfort. To investigate this, put 10 lbs of weight in a backpack and go for a run. Nothing will convince you more effectively.

9. Try some plyometric exercises. Be very careful here because these can easily get you injured and will always get you sore, at least at first. Make sure you do each exercise correctly and do them on a hard training day. Basically, plyometric exercises are explosive exercises. Google "plyometric exercises running." You'll find plenty of videos on YouTube, but be very careful, and don't do this if you are not already in peak condition. Even then, start with only one or two reps of only a couple of different ones each week, and build from there. And, of course, you don't want to even experiment within a couple of weeks of a race. Better to incorporate this in your next base phase.

10. Run off road on rugged terrain at least once a week. Running through sand, hopping over roots and adjusting to varying uneven ground will require much more mental concentration, but it will also strengthen your ankles, require more balance, and increase overall agility. As a result, when you run on pavement it will seem easier, and you will be stronger. An added benefit is that it is less stressful in other ways due to the fact that it is on soft surface. Therefore, it will be easier on your body in that way.

11. Increase your base miles. Many people try to race and set new PR's after not completing an adequate macro cycle. In other words, they don't spend enough weeks going through the necessary training phases before goal races. If you are striving for a PR in a particular race, you need to carefully prepare for months in advance. Of course, the length of the preparation period/macro cycle depends on the distance of the race you're preparing for. Even if your goal race is a 5k, you will have a much better performance if you started your training/preparation for that race by building a base of at least 20 miles per week. If you are training for a goal 5k and don't plan on racing any longer distances, I still recommend building your once weekly long run to at least 9 miles and building to 25 miles per week. If you have not done this in the past, you may find that it is the secret to having a breakthrough race.

12. Eat more protein. Of course, your whole diet is important, but I have particularly found that many athletes do not get sufficient protein for the quantity of training they do. I suggest keeping track of your protein intake for a few days. It may be that your muscles cannot get stronger and can't recover properly because you are not consuming enough protein. I recommend listening to some podcasts about nutrition for athletes. A highly recognized national authority on nutrition for athletes is Nancy Clark, MS, RD, CSSD http://www.nancyclarkrd.com/index.html. It could be that all you need to achieve a better time is a better diet.

13. Take a long, hard look at your running schedule. Does it make sense? It is carefully planned or haphazard? Is your training specific to what you need for the events you normally compete in?

14. Avoid any intense training sessions the week of any goal race. By that I mean a race in which you hope to set a PR. The only hard training you should do during that week is race specific but that should be minimal because you need to be very rested for the race. 

15. Take a weekly yoga class. This is an excellent way to improve core strength, increase balance, and improve flexibility.

As always, be careful not to overtrain, i.e., work too hard too often, and don't do anything you are not properly conditioned to do. Keep in mind your age, experience, and current fitness level. Also, you wouldn't want to try to incorporate all of the ideas at once. Consider where you are in your training cycle before adding some of these ideas. If you are in the middle of your racing season, it may be best to wait until after the season and incorporate some of these ideas into your next macro cycle.

After reading this list, you may be pumped to try a few, but one caveat, if you did not begin the season - your macro cycle - by building a sufficient base, then that is the most important thing to change. First, because it is the most likely thing to result in improvement, and, second, because doing so will greatly decrease the likelihood of injury, allowing you to safely incorporate the other suggestions.

A Look Back at 6 Months of Race Photos

Click on the race to see the photos of that race.

Race for Haiti 2010

Jingle Bell 5k Run

St. Pete Times Turkey Trot

Women's Half Marathon

Great West Chase 5k

Rattlesnake Run

HCSO Sheriff's Ranch Run

Run for Haiti Photos

The Run for Haiti was an outstanding success yesterday.

Click below to see all the photos in a Picasa album. If you would like prints, you can order them straight through Picasa from Walgreens, Ritz Photo, etc. Sorry for the delay; there was a problem with uploading from Picasa to Smugmug, the photo sharing service I normally use.

Click here to see all photos.

I will also create an album with some of the best photos, which will appear in the column to the right.

Run for Haiti 5k & 1k Kids Run

Have you been watching the news reports about the crisis in Haiti?

Are you feeling like you wish you could help? Try this.

Rose Woodard of the Haitian Education Project at St. Leo University is putting on a 5k race to benefit Haiti on February 6th, at Al Lopez Park. Please try to make it.

The flier is here. The pledge form is here.

Or go to haitianeducationproject.net to register.

Motivation: The Power of Words

Today, when I was about 8 miles into a 10 mile trail run at Flatwoods, several mountain-bikers zoomed by. One anonymous rider enthusiastically yelled, "Iron Woman!"

Just two words, but I gotta say, they sure had an impact. Hey, I'm 56 years old, and I do train hard. What can I say, those two words made me a little lighter and a lot stronger. My arms began to pump a bit harder, and I know I was taller when I rounded the next bend.

I spent the miles after that, contemplating the power of words. Of course, their power is partially dependent on the speaker.

Several days a week, I run with my bichon, Bailey. He absolutely loves it, and I just cherish him. Sometimes, I'll say, "Good boy! Bailey's a good dog." I say that to him a lot. I guess it's the same thing as saying, "I love you, Bailey."

Anyway, it amazes me that every time I say it, he charges ahead, not sometimes, every time. It's as if I swatted him on the behind, which, of course, I would never do. But it clearly makes him run harder and faster as if suddenly supercharged.

I love it; it is clearly a physical manifestation of the mental impact of my praise. Makes me think about children.

 Every parent, teacher, and coach would do well to remember the power of words to inspire, encourage, and motivate. And just as important, the power of words to disappoint, deflate, and discourage.

 When the speaker is an authority figure, the power must be magnified. How often has a teacher said, "Nice work!" "You are so smart!" "That is so creative"? I'm sure such praise actually makes good things happen.
And when that authority figure is admired and respected, the power is multiplied exponentially.

 Dogs thrive on praise and so do people. Praise a dog and it wags its tail. That reinforces the actions of the
praise-giver. We like dogs, and we especially like happy dogs. I wish it was as easy to recognize the effect of praise on people.

I have a friend whose 1st grade teacher told her she was dumb. I know that's hard to believe, but it's true. Her parents didn't discover this until years later when they finally took her to a psychologist to try to ascertain why she just would not work up to her potential. Turned out, she was convinced she had no ability because she was dumb. After all, the teacher said so.

Words are so powerful. They change lives, for sure.

I'm not promoting empty complements; children always see through that, and as a result, they are counterproductive, undermining the student's respect for the teacher, the child's respect for the parent and friend's respect for friend.

No, what I mean is that it is just so important for teachers, parents, friends and coaches to recognize opportunities for genuine praise and be sure to offer it. This applies to everyone; my experience today is proof of that. I was completely aware of the effect of those two words, but that in no way diminished my pleasure at hearing them.

The message here is that we should all strive to recognize the efforts of others. One thing we should always do for our fellow runners is to verbally recognize their efforts. It's just one of the many benefits of the camaraderie of others. Most people remember to congratulate their friends after a good race, but let's not forget that it's the training that begets those good races, and it's not really the race, but the overall effort that matters anyway.

Congratulate your fellow runners for being out there on the road or trail instead of inside on a couch with a remote control in one hand and a bag of chips in the other.

Planning Your 2010 Running and Racing Year

It's time to think about resolutions. We all tried to be good and eat reasonably, but if you're like me, there were certainly times when I strayed from my usual diet and training schedule.

Now, while I'm sad to see the holidays go, I do look forward to taking better care of my body in the next few weeks by returning to my usual routine of healthy living, plenty of exercise and a nutritional diet.

I think they say the average person puts on about 5 lbs. at this time of the year; over-indulgers may put on 7 or 8 lbs. I bet many runners even add one or two. Yes, I love the holidays, but it is the one time of year when I am most likely to veer off my straight and narrow, healthy path.

As I check in with my friends on Facebook and in person, I am hearing stories of whole days without exercise, fewer miles than planned, little rest, too many rich foods, colds, more alcohol than usual, etc.

So, let's all get out that 2010 calendar and start planning.

First, literally, take a look in the mirror; then, take a look inside - inside of you, I mean. Listen to that little voice that knows what changes would really improve your life and your health.

Assess your weight, or more importantly, your fat:muscle ratio; that's much more revealing. Do you need more time at the gym? Should you do more strength building exercises? What about cross training?

Assess your life. Is your dedication to running in conflict with any part of your life? Maybe as you look toward next year, balance is the key. For some people, more running would benefit them in every way; on the other hand some people have been obsessed with running. Those people would benefit by concentrating more on putting their running life in perspective.

Most people are somewhere in between, so their schedule may just need a slight tweak in '10.

Assess your social life, too. Do you make it a point to run with friends? Do you need to meet more fitness minded people? If you need people to run with, email me. I can hook you up with running groups of all speeds all over Tampa and even in St. Pete. There is no need to train alone. And most of these groups are FREE. Consider this: In the last few years much research has been done to determine what activities improve the quality of life and even extend life. Research shows that people who have many friends tend to be happier and live longer. And the more frequently these people tend to spend time with their friends (and family), the greater the effect. So, hanging out with your friends and family is a prescription for improved health.

Assess your physical condition. Were you plagued by injuries in '09? Maybe your main goal in '10 should be to slow down your training schedule, to build fitness gradually to prevent recurrence and eliminate any chance of new injuries. You may be saying, "How do I do that?" Well, a coach would be a big step; a coach can set you up with a training schedule that should keep you healthy. Also, listen to my free Smart Running podcasts. One of the main purposes of that podcast is to provide common sense training information. You can subscribe through iTunes or go to MojoforRunning.com, my national website, and listen at your computer. You don't need an iPod or an MP3 player to listen.

On the other hand, maybe in '09 your training tended to be haphazard, catch-as-catch-can. Then make this year the year you learn the primary training principles, apply them to your training, and stick with your plan.

Do you get any alone time for meditation? Do you get regular, pure, uninterrupted quiet time? I recommend running or walking in the woods. We have plenty of parks with off-road trails. A hike in the woods will strengthen the ligaments and tendons in your legs and feet and improve your balance while providing tranquility to help with handling the stress that everyone experiences. One of the best things you could do for yourself might be scheduling a weekly hike in the woods.

With all these considerations in mind, take a look at the Run Tampa calendar, and start studying races. I am a big proponent of lots of racing, but it's important to look at most of the races as process goals, meaning you do them as speed training and race training to prepare you for your goal races. So, what I mean is that many of your races are training races designed to test your fitness level at that particular point in your training. You also do them to practice racing that distance. Doing a long run is not the same as doing a long race, so doing long races as practices makes sense. Racing is also a good way to meet other runners.

Why not resolve to improve your training schedule and resolve to stick to it? Again, the Smart Running podcast will help with that.

Now is the time to plan your goal races if you haven't already done so. Pick your practice or training races, and fill in the cross-training, speed work, and mileage that will get you there safely.

Most importantly, make sure your running goals fit into the rest of your life just as the rest of your life must fit into your running schedule. If you plan it right, each will benefit the other.

Always Listen to That Voice in Your Head: The Florida Half Marathon Report

Big weekend! I ran the Florida Half Marathon in hilly Clermont on Saturday with my daughter, Wendy Spencer, and good friends Lee Casteris and Jackie Macaluso. When the decision was made that we would meet in Temple Terrace at 4:45 a.m., I started to wonder if doing this race was the right decision, but, of course, it was.

Last week was just not a good week for me, the week leading up to the race I mean. It was just extra hectic and quite stressful, so, not having pre-registered, I seriously considered staying home and going for a long run at sun up, but I had told them I'd go, and there was also that nagging voice whispering in the back of my head, "You know if you go, you'll be glad you did. You know you'll enjoy being with your friends. You know you're ready for this race and likely to have a good time. You know you can take a nap when you get home. You know that even though the temp will be in the forties, you'll be toasty after running a couple of miles. You know that no matter how hilly it is, it probably won't be any worse than San Antonio. You know you run well in the hills. You know you'll be sorry if you don't go!"

Turned out, the temp was, as predicted, in the forties, and the wind was really blowing as well. I would never have predicted that we would all have excellent races, but we all did. It was one of those magical mornings, and I wouldn't trade it for anything. The voice in my head was dead on.

A small and low-key race, there was no photographer and not a lot of food, but piping hot hot chocolate made up for that. They let me take my age group award and leave right after the race, which I liked because it was just too cold to stand around waiting for an awards ceremony.

It was just Jackie's and Lee's second half marathon, and both had huge PR's. Wendy has done many halfs, but still dropped a huge chunk of time as well. That was my 16th half, and I had my best time in several years, only two minutes off my best ever, even in the hills.I'll definitely add this race to my half calendar for next year.

We had our own personal one man photographer, support crew, and cheering section, too. Thanks, Michael. You were great!

There is a reason why that voice in my head had so much to say. It's because I've done so many races before, and I know that I'm always glad I did them after I finished. Some are better experiences than others, of course. This happened to be one of those. Once again I find myself thanking my friends; I certainly would not have gone if it weren't for them, AND once again I find myself appreciating the voice in the back of my head that is much wiser than my conscious self.

Flapjack 5k: Fast, Fun, Families, Flapjacks

Today I ran in the 16th annual Flapjack 5k in Land O' Lakes. I like that the race proceeds went to Land O' Lakes High School's running teams because I have a special place in my heart for that school. A long time ago, when I first became an English teacher, I did my internship there.

Congratulations to Lee Stephens, the first male, a LOLHS alum, and Brandi Nichols, the first female. Also, Oakstead Elementary won the school category. See their photo below. Congratulations to those hard working kids and their dedicated coaches. The race started at the rec center on Collier Parkway and then turned into the Lake Padgett area. I recommend this race to anyone. A couple of things set this race apart from most races. One is that they have team categories for father/son, father/daughter, mother/son, mother/daughter, brothers, sisters, and husband and wife. Wendy and I teamed up as a mother/daughter team, and I love it when we get to do that. More race directors should do that. We didn't win our category, but just wait til next year.

The other unique thing is that - as you may have suspected - flapjacks are served after the race along with OJ and sausage. Now that's my kind of post race food. And kudos to the volunteers because they managed to serve several pancakes each to all those runners without a long line. I guess they've been doing this long enough to have mastered the procedure. 

I had a great race, only 12 seconds over my PR, a good final speed workout before the Florida Half Marathon in Clermont next weekend.

 

Gift Ideas for Runners

Nano
As I said in my last post, I think the new Nano makes the ultimate runner gift. Did I mention that it is so small you can fit it inside the key pocket on your running shorts? And did I mention that it takes great video?

Running Watch/GPS
A running watch with GPS. Garmin and Timex each make some excellent watches. I highly recommend either the Garmin 205 or 405. I have the Garmin 205, and it has served me well. For years, when I went for a long run, I'd have to drive it off beforehand in the car to check the distance. With my Garmin, I never have to give that a thought. Also, of course, I love being able to look down and check my speed. The reason I recommend the 405 is because it is smaller on the wrist. It looks more like a wrist watch, and it has the added feature that it will tell you your average speed at the end of the run. That's nice. These can be purchased right here at Amazon through Run Tampa. This will not cost one penny more than if you went directly to that site.

Heart Rate Monitor
I am hoping to receive one of these for Christmas, myself. These serve two main purposes. One, is that they allow you to make sure you are working at the level you want to be working at. If you are supposed to be doing a certain level of difficulty when your are doing speedwork, the watch - in fact, the heart - does not lie. You will know your true effort. The second benefit is as a control device. Yes, an even bigger benefit, I think, is that you can make sure you are not running too hard - putting out too much effort - when you are on an easy run. Indeed, overtraining, is at least as much of a problem as undertraining.

Shoes
What runner doesn't want new shoes? This is a good time to get that runner the pair he or she has been drooling over. You know that pair that is just a bit more expensive than that person usually buys. Lots of places have deals at this time of year. If you click the 'Coupons' button on my homepage, you can print out a coupon to The Running Center on North Dale Mabry and save some bucks.

Vibram Five Finger Shoes
These shoes deserve a separate mention because they are wild. I love them; however, I don't necessarly recommend them for running. I plan to get a pair myself and experiment, but I will be VERY careful and only run off road with them, and even then, I plan to start out with only like one tenth of a mile. That said, these shoes are wonderful for just wearing around, and for yoga, etc. I have tried them on and they are really NEAT.

Massages
Ooh la la! Wouldn't any runner want a massage - or two - or three? Again, click on the 'Coupons' button on my homepage to get coupons. Massages are not just for pleasure. They help get runners primed for races, and afterwards, they help with recovery. But, hey, who needs a reason for a massage. Yes, a massage gift certificate is ideal.

The Stick

This handy gadget is THE most effective gadget for massaging sore muscles and working out cramps. Every runner should have one.

Running Apparel
Find out what kind of running shorts he or she likes, and get a couple more pair just like them but in different colors. Most of us have our favorites and would love a couple more before the manufacturer changes the style like they always do. A lightweight running jacket would be nice at this time of year.

Music
Give the gift of music with a gift certificate for iTunes. This could last well into the new year. Most of us like to regularly download new running music.

Hats
Many runners wear hats or visors some or all of the year, and it's nice to have several, so this is always a good option. Many people wear them to keep warm in the cooler months, but lots of people wear them throughout the year to keep their hair out of the way.

Audible.com
I've said this many times. I love to listen to books while I run. I download them from Audible.com. The selection is massive.

Yoga
How about a gift certificate to a yoga studio? All runners would benefit from yoga, but sometimes the added expense is prohibitive. If the runner you're buying for already has a membership to a yoga studio or goes to classes at the Y, why not get that person a yoga mat. It's really nice to have your own.

Socks
Runners need lots of socks, and good socks are expensive. It's also fun to give funny socks. You can't have too many.

Hydration Packs
Everybody runs in places where there are not water fountains, at least some of the time. And if it's a long run, a hydration pack is a necessity. Amphipod and Nathan make some nice ones. Again, available at The Running Center. Print out the coupon. This is a great gift.

Books
There are hundreds of books about running, and most runners are fascinated to read some famous runner's philosophy. Again, these are all available through this site. You will see a 'Book' widget in the column to the right with many, many suggestions of running books. Here are a few of my favorites:

Number Belt or Joey Pouch
A number belt is handy, particularly for triathletes. Any runner night like to have one, though, because it enables the runner to stop putting holes in their shorts when attaching a race number. I have a Joey Pouch that I love. It will hold my phone and a couple of gels.

Amphipod Pockets
I have two Amphipod Pockets that I bought at The Running Center. They have a metal clip that clips onto the waistband of running shorts. Excellent for keys, phone, iPod, etc. Every runner should have one of these.

Compression Socks
I don't know if these work or not, but I've seen lots of runners using them. The runner you're buying for might like to give them a try.

Stocking Stuffers
Load up on Gu, Shot Blox, Jelly Beans, Power Bars, etc. Again socks are good for this. How about a key container that can be attached to the shoe? Shoe inserts can cost upwards of $20, but they can extend the life of a pair of shoes, and they also make them fit better. You can't go wrong with this.

Balance Board
I have one of these. It's great for loosening up ankles before and after a run, and if's also beneficial for working on balance, an often overlooking element of conditioning.

Some people would say running is a sport that doesn't require a lot of gear, but if you ask a runner, we would probably all disagree. The thing is that every piece of gear has a limited life, shoes, for example. And even watches and electronics will eventually need to be replaced in lieu of newer, fancier models. Also, let's face it, runners sweat . . . a lot, and that, eventually ruins lots of gear. So, get out there and get shopping. I hope this helped.

Best Gift for the Runner or Walker on Your List

Even if that runner already has an older MP3 player, maybe it's time for a new one. David gave me the newest iPod Nano for my birthday a couple of months ago; I didn't think I needed a new one because my old one - one of the first ones - worked fine. But, I LOVE my new one. It takes great video, and that is so handy in races. If I want to shoot videos at a race, I have a great digital camera for that, but I don't carry that when I race; I do, always, have my iPod. This has enabled me to take videos of myself and friends at start lines and immediately following races. I even took videos during the Marine Corps Marathon with my Nano.

Another nice touch is that all iPods can be engraved.

This iPod is amazing. I've even downloaded TV episodes onto it. Here is an idea: Get your special someone an iPod, and download a variety of podcasts. I like to listen to NPR's "Wait, Wait Don't Tell Me" and "The Sunday Puzzle." I also listen to "This American Life." Of course you would want to download a variety of running podcasts as well as a variety of great running music.

Another idea is to create several playlists. Make one labeled FAST, with really upbeat music and one labeled LONG RUN with at least an hour's worth of slower tempo music that would be a pleasure to listen to during a long run.

Also, purchase a couple of great audio books on iTunes or from Audible.com, and download them onto the iPod. Do this, and that special friend will truly know how much you care.

Here are some ideas of books that a runner would like: What I Talk About When I Talk About Running by Haruki Murakami, 50/50: Secrets I Learned Running 50 Marathons in 50 Days by Dean Karnazes, and Lance Armstrong's It's Not About the Bike.

Shop Amazon on Run Tampa

Well, yesterday was cyber Monday.If you are like my family, you are all either running around doing holiday shopping, or you are doing it online. I do much of my shopping online as do my kids. I find that it's easier to get what I want, and I usually end up paying less, even with shipping. And it saves time, which means more time for running.

Today, I wanted to take a moment to urge you to make any purchases that you plan to make through Amazon through this site. I am sure you have noticed the Amazon ads on my page. If you click on one of those, you will be taken to Amazon's site. Then, if you make a purchase, Run Tampa gets a small fee for being the portal through which you accessed their site. I would not ask you to do this if it cost you more, but it doesn't cost you a penny more than if you purchased by going straight to their site.

And you can purchase ANY product that Amazon carries. In the middle column, you'll notice an Amazon ad that says 'Search Amazon' at the top. Type in any item, and you'll see that item. Click on it, and you will go to Amazon's site where you'll have access to everything that can be purchased through Amazon.

This would be a great way of showing your appreciation for this site. Run Tampa is just one person, me, and the only income it produces is from the business directory and from purchases through Amazon. That's right. While I take many, many pictures, I do not charge for that, and I do not sell them. If you are in a photo, and you would like to get it printed, you can email me, and I will send you the high resolution photo as an attachment. No charge. Then you can forward that to Walgreen's, CVS, or Walmart to have it printed.

The most useful element of this site, I imagine, is the interactive race calendar. Do you realize that I do not charge race directors for listing their races and linking them to the registration page? And the race directors do not pay me to take photos at their race or to publish them here. It is all free publicity for them.

I hope this site is a service to the running community. By purchasing through Amazon through this site, you are supporting Run Tampa and ensuring that Run Tampa will continue.

In my next post I'll be writing about the single best gift for a runner, in my opinion, and that is an iPod Nano.

Jingle Bell 5k Plaza Run

Woohoo! This morning's Jingle Bell 5k Plaza Run for the Arthritis Foundation was a huge success. Approximately a thousand runners participated in either the 5k or one of several kids' races. Santa high-fived runners as they crossed the finish line; then everyone retired to Champps for the awards ceremony and an early lunch.

Click here to see many race photos.

St. Pete Times Turkey Trot

Thousands of people gathered in Clearwater yesterday to warm up for their Thanksgiving dinner by racing in the 31st Annual St. Pete Times Turkey Trot. What I like best about this race is seeing so many people decked out in costumes.

There were four events: The Wingding 5k, The 5k Walk/Jog/Stroller Roll, the 1 mi. Gobbler, and the main event the Turkey Trot 10k. Results here.

Clearly, it is an annual Thanksgiving event for many of the families in attendance. Click here to see photos.

Women's Half Marathon & 5k

Yesterday, I had the pleasure of running in the Inaugural Women's Half Marathon in St. Petersburg. Dawna Stone, founder, publisher, and president of Women's Running magazine, really knows how to put on an event. Over 4,000 women participated and a few brave - or very smart - men.

Christa Benton, 25, of St. Petersburg, one of the best known local runners, led the whole way and won the event easily in 1:20:02.

One of the things I liked about this course was that it doubled back on itself in a few places, making it possible for runners to get a quick glimpse of the leaders as they whizzed by.

We started at Albert Whitted Airport. Then the course took us along beautiful waterfront areas. We ran out around The Pier, over the bridge to Coffee Pot Bayou, around Mirror Lake, and eventually into Tropicana Field where we circled the bases before exiting and returning to finish where we began.

The weather was warm but lovely. Most of us had arrived before sunrise, and were rewarded by a spectacular sunrise, just the first of many breathtaking vistas.

Every finisher received a unique medal which had a charm dangling in the center. The charm could be removed to be worn on a bracelet or necklace.

One thing would have made the day better; that would have been if my daughter Wendy could have been running with me, but, she was in Riverview doing the Alafia X-Country Half Marathon, another outstanding race, and one that I have done the past few years. Next year I sure hope they aren't on the same day again because I would want to do both races.

Click the icon in the column to the right to see all the photos, and read the St. Petersburg Times story here.

Watch Out for that Baboon on your Run

In case you haven't heard, a monkey, most likely a baboon, has been spotted in the Citrus Park area of north Tampa several times in the last week.

As reported in the Tribune, a couple of days ago it ran across Lynn Road in front of a car near the Hindu temple, and yesterday it was spotted in the back yard of a man living in Indian Oaks, a neighborhood off Gunn Highway about a quarter mile east of the Upper Tampa Bay Trail. Later, it was spotted just west of Sheldon Road.

So, this is not just some monkey tale; lots of different people have seen this creature. The couple that saw it near the temple identified it as a baboon because it had the characteristic large red patch on its back side.

It is possible this is the same monkey that was sited 13 miles away in East Tampa last week. That day a man called authorities when he spotted it high up in a tree. They tried to tell the man it was just a raccoon, but a helicopter soon confirmed that it was, indeed, some kind of monkey. In fact, they took video from the air which I watched on Channel 8 News. They were unable to capture the critter that day, and since that time officials have not been trying to catch it.

Just the same the Jewish Community Center, which backs up to Indian Oaks subdivision, kept their 200 children inside yesterday according to today's Tampa Tribune article.

I just googled baboons. They are omnivores, preferring vegetation; however, they will sometimes eat rodents and young mammals.

So, when you're out training in the next few days, be careful if you spy something furry, it might not be a dog or cat. Indian Oaks is about a quarter mile from the Upper Tampa Bay Trail, but then that's always an exciting place to run when you consider that 250 big cats - I mean like lions and tigers - are living just on the other side of the fence at Big Cat Rescue. They are completely hidden from view and pretty quiet; I've only heard roaring once, and I'm sure they are quite secure, but it's still exciting to know they are nearby.

Personally, as my friends know, I love any and all wildlife sightings when I am out running, but those usually consist of snakes, which I see all the time at Lake Rogers Park, deer, which I've seen at Flatwoods, the resident alligator in the pond along the Upper Tampa Bay Trail, a couple of foxes, and such as that. I would love to get a glimpse of that baboon. That would be a great running story.

Read the full article on TBO.com.

Florida Cities Dangerous for Runners, Walkers

Last week Washington, DC based Transportation for America, released a report that of 52 cities with populations over 1 million, Orlando was ranked #1 and Tampa/St. Pete was #2. Very bad news for runners but certainly no surprise.

The list of the ten most dangerous cities for pedestrians included four Florida cities. Miami was #3 and Jacksonville #4.

Just yesterday a prominent Boston cardiologist Dr. Kenneth Baughman, was struck and killed while running in Orlando. He was crossing a four way intersection at 6 a.m. Baughman was an avid triathlete and runner from Newton, one of the towns along the epic Boston Marathon path.

I don't know if we can put a finger on the reason why Florida is so dangerous for pedestrians, but I don't know any runners who would argue that fact. I experience this danger firsthand when I was hit by a car in the Citrus Park area just two years ago. Amazingly, the woman driving the SUV admitted that she had seen me, but she thought I would stop, despite the fact that she was pulling up to a stop sign on Cain Road, and I had the right of way on Gunn Hwy. As I ran up to the cross street, she looked right at me, approaching on the sidewalk on her right; then she looked to her left, and not seeing any oncoming traffic, proceeded to roll right through the stop sign, striking me. It was terribly frightening, but fortunately she was only rolling. I bounced off the hood, spun a couple of times in the air, and landed on my feet.

Florida has quite a few such dubious distinctions. Too bad.

In recent years I've had the opportunity to spend some time in both Palo Alto, CA, and Boulder, CO. Wow! now those two cities really make it safe for pedestrians. In Boulder, vehicle traffic is pretty much expected to move through the downtown area at idle speed. It is quite clear in both those cities that pedestrians have the right of way, and there is a huge population of happy, safe runners in both cities as well.

Runners in Tampa often run in the street because asphalt is softer than concrete sidewalks, but it's important to remember that those are the most dangerous streets in the country. It's unfortunate, but that's not the point.

Spinning More, Running Faster

Spinning is not exactly my favorite activity, but I am convinced that it's hugely helpful to my running. I absolutely believe that every runner will benefit from adding spinning as a means of cross-training. So, here are the benefits:

• Strengthens ankles, all the muscles, tendons, ligaments, the whole ankle, and it moves them in a natural rotational movement.
• Intense workout, yet easy on the joints when compared to running
• Develops faster cadence (turnover). I had my fastest 5k last summer, a few weeks after adding spinning to my workout regimen.
• Great prep for triathlons (helps to maintain bike fitness)
• Cardio workout (This is as intense as a speed workout; therefore, do not do it on an easy day. Let me say that again. DO NOT do it on an easy running day. Do it before or after your longer run - but not your longest weekly run - or after your speed work.)
• Weather (never a consideration)
• The rider is always completely in control of resistance (Oh, the instructor will tell you when to turn the knob to increase the resistance and how much, but, come on, we all know how to fake a turn. I'm not saying to go easy on yourself, but you are in control, and you never have to push yourself to a level beyond what you think is good for you.)
• Builds strength in all leg muscles (A variety of different hand positions change the angle of effort, but most of all, instructors will have you stand while pedaling for prolonged periods, a great way to build quad strength.)
• Burns LOTS of calories, so great for weight loss
• Builds endurance (Personally, I find running 6 miles in an hour much easier, but that's me. Spinning is intense; it pushes me, and that's always good.)
• Motivational instructor (Visit several different class, and find an instructor you like.)
• Camaraderie of group (It's always a group activity. When you find a class you like, you'll look forward to seeing the same people each week and suffering through - oops, I mean challenging yourselves during class.)
• Low impact, no pounding
• Very safe (Last week I tripped while running outdoors in the dark. That makes me appreciate the safety of spinning. It's hard to fall off that spinning bike, and even if I did, the floor is carpeted. That concrete was hard. I still have the skinned knees to prove it.)

If you haven't tried spinning, I'll tell you, that first class is tough, but, you'll improve with every week. I highly recommend a beginner class the first time, but even if you can't arrange that, most instructors will be a great help if you get to class early and tell them that it is your first class. It's very important to get the bike setup correctly, and the instructor will help with that.

Always make sure to bring a full water bottle and drink it all during class. Also, bring a towel; you'll need it.

Then enjoy faster times in your future races.

Marine Corps Marathon Part 2

I shot the video above on my iPod Nano, so I apologize for having my fingernail in the frame. It's hard to run and hold a Nano that's 1.5" x 3.5", tightly enough not to drop it, and still keep my fingers out of the picture. I took most of the video during the first couple of miles while I was still getting warmed up. Then I pulled it out again after crossing the finish line. Thanks to my husband David for editing all of my videos. He does it on his Mac much more easily and more effectively than I can with my meager tools - and non-existent video editing skills.

Anyway, here is a continuation of my comments about the race weekend.

I chatted at the Metro station with Minnie, a 20 something Marine stationed in Kansas. She had just returned from Kuwait where she had trained in temperatures over 100 degrees. 

Wendy got in a lot of hot water - couldn't resist that pun - for stealing . . . wait for it . . . a cup of hot water. The hotel had provided teabags and one of those coffeemakers that makes one cup of coffee at a time. We couldn't figure out how to get just hot water. Anyway, she went downstairs, thinking that most hotels provide free coffee and hot water for tea. Not this one, but she did see where they were setting up coffee and hot water for an event in a meeting room. She borrowed one of the hotel cups and filled it with hot water just in time to incur the wrath of a hotel employee. He loudly admonished her, saying, "You have to pay for EVERYTHING here!" Then another lady came over flashing a name tag as if it was a police shield, saying, "Is there a problem?" Wendy sheepishly retreated, cup in hand, only to determine when she got a good look that the cup was dirty, and she would be unable to use the water for tea anyway.

I'll always remember what seemed like a magical hour - or two - we spent at the National Cathedral. We took a trolley tour Saturday afternoon, deciding to get off whenever we felt the urge, but keeping in mind that I needed to save my legs for the race. On seeing the cathedral, we were both drawn to it and decided to get off. That may have been the best decision we made all weekend. The whole thing was magnificent, from the lovely sound of the carillon to the Bishop's Garden to the a vivid stained glass window built around an actual moon rock. It was drizzling off and on, and that added to the impact. It was, indeed, a spiritual experience that I hope never to forget. I can still hear the overwhelming peacefulness of the sanctuary.

We discovered they're big on cupcakes in DC. We visited Red Velvet Cupcakes and The Cupcakery. Wendy gave both high marks.

The only bad part of the whole experience, and it absolutely would not deter me from doing the race again - was that after the marathon, there were just far too many people to disburse efficiently to their various hotels. Too few cabs, not enough room on the Metro, etc. All the coffeeshops, restaurants, and cafes were full, and after you run 26 miles, you really want to just relax on your bed in your comfy hotel and EAT something.

When we could see that it would take a while to wait in line for the Metro, we decided to walk a couple of blocks in the hope of hailing a cab. Then we spotted the line for taxis. There were about a hundred people waiting already. I wanted a cup of coffee almost more than I wanted to SIT. Of course, Starbucks was full, but Wendy spotted a Marriott and speculated that there was probably a Starbucks inside. Brilliant! She was right. I rested while she got us drinks and we settled in for a comfortable hour in the Marriott's bar.

By the time we returned to the Metro station the line had only gone down slightly; after all, many people were still finishing. No choice, we would have to wait in line. It didn't take too long, but it felt longer on my weary legs. That's when we met Bob.

Bob was about my age and really tall, like 6'5ish. As we waited on the platform for the Metro, he asked Wendy for directions. When we discovered he was staying at our hotel, Wendy said he could just follow us, and, relieved, he agreed. We boarded the Metro, and moments later, Bob collapsed. Fortunately, medics were nearby, and he came to, but moments later, he passed out again. As soon as we reached the next stop, we went running for a Metro official while someone else called 911. It was kind of scary, especially after hearing about the deaths in the Detroit Marathon the week before. This story has a happy ending, though. We got word later that night that Bob would be fine but would be kept overnight in the hospital.

The day after the race we took another trolley tour, stopping at the Museum of Natural History, the Lincoln Memorial, and the Viet Nam War Memorial. I got to stand on the spot where Martin Luther King gave his "I Have a Dream" speech,  and I watched a Marine stand on a ladder to do a rubbing of a name high on the Viet Nam War Memorial. I had never been to DC before and I am immensely glad I went. Thanks Velma and Diane for encouraging me to choose this race. You raved about it, and now I will rave about it.

 
 

The Great West Chase: 3 Videos

Scroll down to see all three videos.

Great, Great, Great West Chase 5K!

The Great West Chase just seems to get better and better, and it seems that everybody recognizes that fact because the numbers have grown amazingly. This year over 700 people finished the 5k race, and there appeared to be another hundred in the fun run.

Matt Altimari was the first finisher with a time of 17:17, followed by Michael Rivera 2nd, and Larry Smart 3rd.

Jacki Wachtel was the first female with a time of 18:49, followed by Kristina Brendzel, 2nd, and Amy McClenathan, 3rd.

I didn't run this year because I just ran the Marine Corps Marathon last week, but I did take photos and lots of video. If you are looking for that video, please be patient. I had downloaded new video editing software, which promised to be 'easy to use' and offered lots of bells and whistles. Well, needless to say, it did not live up to its promises; therefore, it is taking longer than expected, BUT, I will have it posted before the day is out. Please bear with me. I did get most of the race on video, and I must say, you all looked awesome!

Reading While Running

I'm still unwinding from running the Marine Corps Marathon last weekend. I'm not sure what was the most moving part for me, the sheer energy expended over those 26 miles, the beauty of the race course, the magnificence of the weather, the amazing people, the historic, meaningful sights, or the pleasure of sharing it all with Wendy. I guess all of that together is what made it such an intense experience.

While I was running, I occupied myself with reading the messages people had on the back of their running shirts. Here are some of the memorable ones:

Earned, never given . . . Pain is weakness leaving the body. (I lost a lot of weakness.) . . . My father is a Marine and my hero . . . That's not sweat, it's fat cells crying . . . The older I get, the faster I was . . . Tuck ferrorism . . . Pass me, I'm tired . . . Lose is a four letter word . . . If I fall, drag me across the finish line . . . Who fartlekked? . . . Your feet hurt because you've been kicking ass for miles . . . Yes, you can . . . Got marrow? . . . Where is the beer stop? . . . Land of the free because of the brave . . . Live, dream, succeed . . . Pain is temporary but pride is forever . . .

Rattlesnake Run 2009

 

 
 
Well, the 2009 Rattlesnake Run was a great success. Runners awoke to temperatures in the 60's for the first time in many months, and that made it easy to get psyched up for the race. Click here to see the photos, and check back tomorrow for the video.

Ready, Set, Rattlesnake Run

Tomorrow is the Rattlesnake Run in San Antonio. To say this is a unique race is an understatement. For one thing, it's five miles long, but that's just the beginning. The unique factor is that it takes you through orange groves, up and down hills, through residential sections, on roads, off road - you get the idea. 

Last year, as I ran this course with friends on a training run, an otter ran across the road right in front of us. The longer I run, the more different animals cross my path, figuratively and literally. Anyway, it was adorable, as you might imagine. Being a creature designed by Mother Nature for swimming, his 'run' was something to see.

What I haven't seen out there are rattlesnakes, so don't let that worry you. What you will see is a very large group of happy people, mostly people who put the Rattlesnake Run on their 'to do' running list every year. In other words, it's a tradition for many runners. We all know that San Antonio is the hilliest place around these parts, and this race will confirm that.

According to the website Race Pace Magazine named it "the best little race in Florida," and I think that just may be the prevailing attitude of attendees; certainly, it's one of the best.

There is also a one-mile 'Runner With Dog' Race, which alone is worth the trip. This race coincides with the San Antonio Rattlesnake Festival, so there is no reason to rush off after the race; this is an old fashioned small town festival with lots of booths, plenty of food, and loads of friendly folks. So, plan to hang out a couple of hours.

I'll be there for sure. I won't be running because it's too close to my marathon next weekend, but I plan to take lots of pictures, and I'll also be shooting video of the races, so check back here to see both. The Rattlesnake Run begins at 8:00.

Running in the Woods

One day it's Labor Day, the next it's Thanksgiving - - - now another year has passed. When I was a child, time passed so slowly; now that I have the wisdom to appreciate it, well, you know.

This feeling makes me especially appreciative of the one place where time seems to slow down. When I am in the woods, running off road on a trail, I can forget the busy streets, the sound of cars and voices, my hectic schedule, that 'to do' list; I become more mellow with every mile.

I am always moved by the beauty of the woods, but I am saddened that so many people don't appreciate it; their eyes don't seem to catch it. They are too anxious to find the end of the trail and get back to their list. But like so much that matters in life, this run is about the trip not the end.

My eyes spy a delicate vine wound delicately around a spindly tree, each tendril exactly parallel to the next as if wound precisely by some deft hand, then on a gnarly tree root rising out of vivid foliage only to disappear into another patch a few feet away. A shiny, worn root reaches across the trail, looking so much like a slippery black racer that I have to do a double take. No, it's not a snake, not this time, just a root. But isn't nature amazing, camouflaging snakes to look so much like roots?

I spot a tiny, striking butterfly visiting an equally tiny flower. My iPhone/camera is out in a flash, but the butterfly has already moved on. I won't record him today. As I gaze at the leaves a few feet away, I am impressed that some of the leaves are dotted with mottled brown spots, in a pleasing collection of colors that look remarkably like that butterfly. I'd like to decorate a room in those colors. There's probably a paint card at Lowe's with that exact collection. There should be.

It's especially lovely here today because it's overcast and it's been raining. Every color is more intense because everything is wet. There's no sun to wash out the color. It's as if I'm looking through dark sunglasses that intensify every hue. Have you ever taken off your sunglasses and thought, gee that's not nearly so pretty as I thought? Well, today, it is that pretty, really.

A young palmetto leaf, pristine and new looking, has sprouted from one of the bold, rusty roots jabbing into the path before me. The color of the fan is so vivid; the green of every fold is made slightly different by the angle of the light striking it.

What's that? Ooooooh! I know that sticky, creepy feeling. It's a spider web - or part of one - better keep my eyes open. Don't want any surprises.

As I jog by, I look to my left down a path to the lake. The pine needles are browner than usual, the grass along the perimeter greener, and the lake bluer. Overwhelmed, I want to nudge someone and say, "Look at that! Look at the colors!" But I am alone. I wonder why this trail is not crowded with runners and hikers enjoying this show. I've got this all to myself. That should make me happy, but instead I'm sad that others can't appreciate it - or won't.

I understand that they are busy. There's family, work, so many stressful responsibilities, but I think if they would just come here, just hike once around, they would find the woods possess the same magical, soul comforting effect as yoga.

You dash into class during a window in your schedule. Yoga is an item on the list. But by the time the hour long class is over, you've forgotten you ever had a list, and that is why you go because that is what yoga does to you.

The woods do that to me.

I run up a hill, around a corner, past the clearing where the Boy Scouts camp, the 2.0 miles sign, almost back to the water kiosk that marks the start of the trail. Think I'll go round again.

Ranch Run Video Part 1

New Run Tampa Features

Several exciting changes:

1. Run Tampa Members: Beginning in the near future, you will be able to register to become a member of Run Tampa. No charge, of course. Members will be eligible for monthly giveaways. The first month will be October, and the giveaway will be a $50 gift certificate to The Running Center. The monthly giveaway will change from month to month, but I promise it will always be something of value to runners.

2. Newsletter: If you choose, your membership will also be a subscription to my monthly newsletter; however, you will have the option of opting out if you prefer.

3. New Video Feature: Besides pre and post race photos, beginning with this weekend's HCSO Ranch Run 5k in Temple Terrace, I will be shooting videos at local races. These will include the start and finish and much more. Look for the Ranch Run 5k video on Saturday.

4. Run Tampa Coaching Program: Starting September 22nd, at 8:15 a.m. and 5:15 p.m., I will be coaching at Al Lopez Park. This will be a VERY affordable program. All levels are welcome. The focus will be on creating a community of runners (and walkers). All participants will receive either a Run Tampa visor or t-shirt.

5. Coupons: Beginning with this weekend's HCSO Ranch Run 5k, a full page of coupons for businesses in the Run Tampa Business Directory will be included in the race bags. Coupons in this week's bags include discounts to The Running Center, Elements Massage in Oldsmar, Back to Work Physical Therapy (and massage), Carrollwood Massage, and Tranzitions Hair Salon. Your business can be included by purchasing a listing in the Business Directory for just $95 per year.