Category: 5K

Running Over 50 with Coach Henry Howard

November 11, 2024 / Chris Brown / 0 Comments

Jill and Chris talk with Henry Howard who found running in his early 40s when he set out to achieve a bucket-list goal: run a marathon. Since then he has finished more than 40 marathons and ultras, including four 100-milers. Along the way, he has qualified for the Boston Marathon twice, become a running coach and launched his RunSpirited website.

As a running coach, he guides awesome runners of all experience levels, backgrounds and fitness to achieve their amazing goals.

As a professional writer and editor, he has merged his background with his passion for running and desire to give back to the community. RunSpirited offers coaching tips, interviews with inspiring athletes, product reviews and much more.

We discuss:

Setting goals, developing running plans and working together to monitor progress
Injury prevention and active recovery
“Don’t let comparison be the thief of joy”
Tips for rebuilding a base for running
Ways that master athletes can improve preparation and recovery
Preparing for big challenges both mentally and physically
Hill repeats focus on form and running at a conversational pace
Importance of strength training, core work and doing something you prefer
“Never limit where running can take you” — Bart Yasso
Developing a mindset for ultra races and staying mentally tough
Nutritional aspects of training and running with a plant based diet
Eating clean and staying away from processed food
Why fueled runs are so important and how he suggests women over 50 fuel for running
Importance of recovery for women who run after 50 – link on RunSpirited

Links:

Instagram, Twitter and Threads: @henryhoward
Instagram: @run_spirited
twitter: @runspirited
Website: RunSpirited.com

Podcast Partner Spotlight for November 2024:

If you enjoy what we talk about on the Fit Strong Women Over 50 podcast, you may want to checkout the Older Women & Friends podcast. Jane Leder talks with guests about the joys and challenges of being an older woman. You can find it at her website: Janeleder.net

Ending the Year with a Goal

December 4, 2023 / Jill McCauslin / 2 Comments

Here it is, early December of 2023, and I’m thinking about ending the year with a goal. People usually focus on setting goals for the new year and I’m sure I’ll do that too but I thought it would be best to set a goal for the end of the year. That way I can end the year strong and move into the new year feeling like I can do more.

I signed up for a local 5K being held in the afternoon of New Year’s Eve day, i.e., December 31.

I haven’t run a race since the Towpath half marathon I ran in October 2021. That’s over two years ago, which seems like a really long time. We were still following pandemic protocols so the race was fine but the after-race felt a bit lonely. I’m sure this race will be much more social.

This year has felt like a year without many fitness goals. Lots of thinking about what I’d like to be doing but because I didn’t have anything really set as a goal, I feel like not a lot happened.

I’ve been trying to run recently but it’s been intermittent. So, even though I’ve been running, I haven’t really concentrated on training for a run.

Over this past weekend I went out just to see if I could actually run a 5K. I took off on my normal trail and thought I’d run about 1.6 miles one way and then turn around and run back. That would get me the required distance and I’d be fairly close to home when I finished.

To my surprise, I was able to run the whole distance without having to stop. I confess that there were a couple of times that I had to stop to cross a street and I enjoyed those brief breaks. Why is there not more traffic when you want to stand and watch cars go by while you catch your breath? I felt good after the run. I wasn’t too tired and I wasn’t particularly sore. All good news.

It’s great to have a race on the calendar and to know that I have to get out to train a bit more if I want to run this race successfully.

I know I won’t run it as fast as I would have a few years ago but that’s ok. My goal is to get out there and do it.

Maybe this will motivate me to put more races on my calendar as we move into 2024. Making a commitment really does help me with my motivation and discipline.

Let me know if you’re ending the year with a goal. Or, if you’re planning on starting the new year with some goals.

First Race of 2019 Hop for Hope 5K

April 11, 2019 / Jill McCauslin / 2 Comments

Last week I ran the 2019 Hop for Hope 5K. This is getting to be a tradition. It’s April 2019 and I ran my first race of the year. I’ve run this race a few times which I wrote about last year. It also seems to be a tradition that I’m not feeling prepared for running the race. I suspect that’s because it’s April and early spring in Ohio.

Quick recap of the race. I would say fewer people signed up for the race this year. This could be due to a few other 5/10 Ks going on in the area on the same day. It was a beautiful spring day with perfect temperatures for running, about 50 degrees Fahrenheit. It was sunny and dry. Really, it doesn’t get much better than that, does it?

The Easter Bunny was on site and after the race, the kids had an Easter egg hunt. They also put some golden eggs along the course for adults to win prizes. I knew I would never spot a golden egg because I was too far back.

Despite not having run 3 miles in a long time, I managed to run the 5K without having to walk or stop for a rest. I think this is where experience comes in. I knew I had run this before and managed to pace myself enough to finish the race running. I’ll be returning to my Couch to 5K app now and continue with my training.

I did some stretching before and after the race, trying to avoid any problems with my ankle or my piriformis muscle. That must have worked because I didn’t have pain the next day, which is a sign of success.

We got a great long-sleeved shirt this year and of course everyone who ran received a medal. Their rabbit logo is getting pretty hip these days.

I enjoy running and I like participating in races because they’re fun. There’s something about having official times that also spurs me on to try harder. On the other hand, running has caused me the most problems with my body and I need to pay attention to that.

So, how did I do? I ran the race at about the same speed as last year. I know that because Strava told me. Don’t you love technology? I was uncertain last year about how I’d do, much like this year, so I’m glad I stayed at about the same spot. They didn’t do age group winners this year but a quick look at the results list showed me I would have been second or third in my age group. Nothing to get excited about. Of course, I didn’t run it thinking I’d be fast.

I will continue to cross train with strength training and including yoga in the mix too. Strengthening muscles and tendons is important and working on flexibility and balance is critical. I’m going to also continue to run using my Couch to 5K app. I’m on week 5 so about half way through. I’ll keep you posted on how this goes. It’s so much more enjoyable to be able to run outside and get off the treadmill or an indoor track.

I’m already thinking about signing up for another 5K in a couple of weeks. What’s your plan for the next few months?

Race Recap of the Good Hops 5K Beer Run 2018

June 21, 2018 / Jill McCauslin / 1 Comment

Ready for a race recap of the Good Hops 5K Beer Run 2018? It was a fun but very hot race held on the Saturday of Father’s Day weekend.

I went on vacation last week. I spent several days at Kure Beach in North Carolina with my son and his girlfriend. It was great: lots of sun, swimming, eating, and drinking beer at breweries. Kure Beach is on the North Carolina coast, about 15 miles south of Wilmington and next to Carolina Beach. It’s a great little beach town with a nice beach and restaurants and shops nearby.

We went to Good Hops Brewery in Carolina Beach to sample the local beer and while we were there, we saw a sign for a 5K to be run in a couple days. The sign said the race was both dog and stroller friendly. Somehow, we discussed the idea of my doing the race and maybe taking Stella, my son’s girlfriend’s dog, who had come to the beach with us.

I signed up for the Good Hops 5K Beer Run while sitting there in the brewery.

The next day I took Stella out for a trial run. I decided that she could become a great running dog but needs to be trained to run with someone. So, I decided not to take her on the race. As it turned out, I’m very glad she didn’t go.

The race had awards for the fastest dog. The dog who won, a lovely German Shepard, was so hot by the end of the race that they took him to the vet’s office immediately afterwards. The dog was ok, just hot and tired, but I wouldn’t have wanted to be responsible for overheating Stella.

Race Recap of the Good Hops 5K Beer Run 2018

The race was a trail race through the Carolina Beach State Park. It was a trail run with much of the trail being sand or packed sand. The trail wasn’t too tough, but it was narrow in places and did have roots and rocks on it. I saw at least one woman fall on the trail. She tripped over a root and went down hard. Several of us stopped to help her up and make sure she was ok. She brushed herself off, said she was fine, and continued the race.

There were 200 participants in the race with a great mix of people. There were a few dogs and some strollers. We met at the brewery and when it was time to start the race, we crossed the road to the state park and lined up there. The race was conducted completely in the park and when we crossed the finish line, we then crossed the road back to the brewery.

The race organizers kept asking for the faster runners to move towards the front. I thought I was far enough back, but I didn’t realize how the race would start. When we crossed the start line, the trail was narrow and had brush along side, so it wasn’t easy to pass people. I felt like I was being swept along and ended up running much too quickly for the first part of the race. I could see on my Fitbit that I was running way faster than I normally run and tried to slow down but it took a while for me to drop back to my normal speed. When the trail opened up a bit, it was easier for some to pass and the rest of us to drop back.

The trail was pretty though I was sort of hoping to see some water along the course. I was from out of town, of course, so really had no idea what to expect. No water, just trees and the sandy path.

It was hot. Really hot, in the high 80s. I didn’t have a cooling towel with me and I wore my compression calf sleeves, making me way overdressed. I carried water with me and I added some electrolyte water to it but still ended up being too hot.

By the time I finished the race, I was in bad shape, overheated, and miserable. It took a long time for me to cool down and get back to a normal temperature. I know that I got overheated last year at the Akron Marathon when I ran the half marathon but this seemed worse. I actually scared myself because I was so hot.

I’m holding the free beer in this photo but I didn’t drink it. I gave it to my son and stuck to water and my electrolytes.

Awards

The award categories were:

1st Place Male/Female
1st Place Masters Male/Female over 50
1st Place Father/Kid Combo – (This was Father’s Day weekend, of course.)
1st Place Stroller
1st Place Dog
1st Place Costume

I only saw a couple strollers and only one or two dogs. I gather one person ran in a costume but I didn’t see him. Needless to say, I didn’t win anything.

My results were good. I completed the 5K in 36 minutes and 32 seconds, smack in the middle of the pack as the 101^st person to cross the finish line out of 200 participants. Given how I’ve been running this year, that’s a good number for me. I just wish I had done it at a more consistent pace and didn’t get so hot.

I was so glad that I didn’t bring Stella. She’s a big black dog and it would have been horrible for her to run in the heat.

We got a nice T-shirt. Adult runners go a free beer and a plastic beer glass with a race logo on it. After the race there was a party going on. There were food vendors and music playing. It was an enjoyable time.

It was fun to be able to decide to run a race without a lot of thought, but I got so hot that I was a bit sorry that I ran it. I really needed to be better prepared for running in the heat.

Raccoon Run Race 5K Recap

May 5, 2018 / Chris Brown / 5 Comments

Last Sunday I ran the Raccoon Run and had a blast. It was an chilly – but sunny – morning at just over 33 degrees.

It’s always hard to know how to dress when the weather is cold but the sun is out. I figured lots of layers would be good.

I ended up with four layers on top:

compression shirt that wicks on the inner layer
loose fitting sports cover up
the tech shirt Raccoon Run 2018 from the event
my hoodie sweatshirt (and I wore the hoodie up at the early miles to stop the wind!)

Standing around before the race, I joked with my friend that at mile 2.25 we run past my car, so I might just swing by and grab that other sweatshirt I brought to add on top. Since It doesn’t feel good to dress like a snowman when you can’t move, I opted to be a little cold instead.

Most people had jackets and sweatshirts on because it was definitely on the chilly side.

This is the third or fourth year I’ve run this race and I always enjoy it and have fun. It supports the elementary school so there are lots of children and teachers running. One of the cutest fundraising projects makes me smile – little raccoon tails to attach while running.

Between the entry fees, sponsors, and donut sales, the race brought in $40,000 for Fishcreek Elementary in Stow.

Since I’m training for the Cleveland half marathon race in May, I used this race as part of my long training run, by jogging 3 miles before and 4 miles after.

Nonetheless, my 13:51 minute per mile average was enough to have me win for my age group with 7 other women in the 60-64 category.

My friend Susan Grant also runs this each year and also won for her category. It really adds to the fun when you have a race buddy! She runs a much faster pace than I do and was there at the finish, cheering me over the line.

Raccoon Race 2018 Age Group Award Winners – Chris Brown and Susan Grant

It’s a well organized race, with a mile fun run for the kids about a half hour before the 5K. DJ music, climbing wall, basketball hoops, mini bungy jumping and local sponsors were also set up at the start/finish area to give it a festive atmosphere. There were about 300 people total in the race of all ages and abilities. I think because it is a fundraiser supporting the schools, many Moms and Dads with strollers were running with their elementary-age children on the course.

It’s very inspiring to see so many age groups.

I kept saying this in my head throughout the race. I think that this will become my new mantra for more races!

The cold weather definitely made it easier to run a long distance. Having gloves and a hat were a must for me to be comfortable with the temperatures in the 30’s. I kept thinking of the women who ran in the Boston Marathon a few weeks ago when it was raining in the 30’s. It made this chilly race seem much more manageable!

I’ll be back again next year for more fun at the Raccoon Run for sure. If you live in Northeast Ohio, please consider joining me at the run.

Mark your calendar now for April 28, 2019!

5 Reasons to Run a 5K

April 28, 2018 / Chris Brown / 3 Comments

What’s the magic of a 5K? Why is it such a popular race?

If you have never done a 5K, you may be wondering about doing one.

What to expect: A 5K is 3.1 miles. It is a long enough distance that you should prepare. Don’t just decide to run it without training for it — unless you regularly run a similar distance and have pretty good cardio.

I made that mistake with my first 5K. The very first 5K I ever did, I hadn’t trained a bit, I was very overweight and I was shocked how hard it was. The course had hills and it was in the middle of April. It was a race that isn’t held any more – called the Bogsucker Strut. (I think a bogsucker is a bird.) The Bogsucker Strut 5K was held in Twinsburg, Ohio in early April. On that particular cold and rainy morning, I ran it with zero training. I didn’t know about racing. I started off as fast as everyone else, but in less than a minute I had to walk. There is no record of my finish time that I can find on the internet. I’m not even sure of the year, but I think it was 2004. I do remember having ordered an XL shirt. And it was tight. I came in last – way, way last. As in, no one was even at the finish line, except my husband. (Other years’ results show the last place person was at a 11:30 pace, which is faster than my Personal Record.) They had already finished the announcing the awards when I got to the end. Not a good memory. It took me a very long time to ever try a race again.

Now I love to race, but I did most things wrong about the first one. I would suggest if you decide to do a 5K for the first time, don’t do one in Ohio in early April — it seems only the serious, experienced runners go out that early. (The photo to the right is a local fundraiser in 2015 in my town called Race to the Taste, usually held on Labor Day Monday each year.)

There are lots of reasons to run a 5K. Here are 5 reasons I would suggest it:

Fundraiser – many of the 5K’s are fundraisers for disease research or schools or other worthwhile causes. So by registering for the race, you’re supporting a good cause.
Timed results – Year after year, you can compare your results to see your improvement! Many 5Ks have timing chips in the number bibs or on the shoes or at least a giant clock. You can run the race and have a line in the sand. I like to compare my time from one year to another. It almost always varies by the weather and how much I weigh at the time or how much I’ve trained, if my achilles is acting up, etc. But running the same course, at least the hills and terrain stay pretty much the same so I can compare year after year.
Friends – My next four 5K’s were walking with a friend in 2009, I think. We were doing Weight Watchers together and decided to “earn more activity points” by walking some races. Although we came in last or near the last (back of the pack) with the other walkers, it was really fun! It almost took an hour when we were walking. We paced around 20 minute miles and the 3.1 mile distance was a challenging distance for me at the time.
Affordable – Here in Ohio, a 5K in a smaller town is about $25. With that, you usually get a t-shirt, a bottle of water and a banana, plus the bonus of people encouraging you at the one or two water stops. Sometimes there are volunteers holding up traffic so you can easily cross roads where you generally have to wait for traffic.
Motivation – Signing up for a 5K as a first race means thinking about it, working toward it. The couch to 5K program is a great way to start. I find that wearing the t-shirt to remember the race is added motivation afterwards to stay in 5K shape. When I wear a race t-shirt out – it always seems someone comments and makes mention of the event… and that comment motivates me to do another one.

I’m doing a 5K early tomorrow morning and I’ll post my photo on the Facebook page. When you run your 5K, please post a photo of you at the finish line on our Becoming Elli Facebook page! Or if you are shy about it, joint the private Becoming Elli group on Facebook and post your photo there instead! See you at the races! – Chris

Hop for Hope 5K Recap: First Race of 2018

April 11, 2018 / Jill McCauslin / 4 Comments

The first race I ever ran was the Hop for Hope 5K. When I ran it the first time, we started at Hale Farm in the Cuyahoga Valley National Park, ran on a little side road down to a covered bridge and back. It was very scenic and also very hilly. The hills were indeed a challenge.

2014 Hop for Hope 5K Finish Line

I ran the 5K twice on that trail. Then the race changed to a main road in the park and now the course is much flatter. It’s not quite as scenic but I’m guessing people complained about the hills.

2015 Hop for Hope 5K

Then in 2016, I ran the 10K. This year I returned to the 5K because I’ve not been running much due to a problem with my Achilles tendon. (Chris wrote about her issues with her Achilles tendon and her exercises have been very helpful to me.)

The Hop for Hope is a fundraiser put on by a local foundation to help people dealing with Hodgkin’s Lymphoma or Leukemia. The race is always held sometime around Easter and includes Easter egg hunts for the children. Here’s what the race website says:

Hop for Hope is a 5k/10k race and 1 mile walk event that helps the Kimberly Walton Foundation give financial aid to those suffering from Hodgkin’s Lymphoma and/or Leukemia.

The first time I ran the 10K, I was delighted to have run that far; it was the first time that long a race. I was a bit disappointed in the race because we all started at the same time and by the time the 10K people got back, the awards ceremony was almost over and there wasn’t much left on the refreshment table.

This year the 10K runners start 10 minutes before the 5K.

2018 Hop for Hope 5K Recap

Despite not having been running much, I managed to run the entire race without problem. I ran it a 11:00 minute mile which is about my normal speed. Sometimes I’ve managed to run closer to a 10 minute mile speed but I was happy with what I did on this one.

It was cold this year; the temperature was about 28 degrees. It snowed a bit over night. (We’ve had a hard April this year.) I wore about four layers of clothes, hat, gloves, and winter running pants with my compression sleeves on my calves. I was certainly not cold when I finished the race but I wasn’t so warm that I had to peel off layers.

Pre-race 2018 Hop for Hope 5K

The race is held on a main road leading out of Akron into the Cuyahoga Valley National Park.

2018 Hop for Hope 5K

The race organizers said they had more people sign up for this race than ever before, over 300 runners. Some of those were the 10K folks, and there was also a 1 mile fun walk. This year they started the 10K runners about 5 minutes before the 5K runners, which I think helped make the run a bit more organized.

An Easter egg hunt followed the race so as a result there were a lot of little children about. They weren’t always being watched so they blocked the finish line at times. That’s not a safe thing. On the other hand, it’s fun to see the children and of course it’s fun to have the Easter Bunny there.

This is a fun race put on by some caring people. They award each runner a cute medal and a cotton T shirt. It’s a well organized race with lots of motivational signs and talk.

Suggestions for 2019

Here are a few things that I think could be improved. The road was closed but not at side roads and from apartment complexes. I was almost hit by a car because I didn’t realize that there would be moving traffic and was out in the road a bit. It was alarming to have a car zip right by me when I wasn’t expecting it. I guess it’s not reasonable to actually manage to close the road but maybe a different location on a less busy road would work.

Also, this year they didn’t do age group winners. I probably would have won my age group so maybe that’s why this one bugged me. One of the organizers said they weren’t doing age group rankings because they didn’t have prizes. I think it wouldn’t be hard to prints some round labels that could go on the back of the medal that each runner receives. The label could say 1^st Place, Age Group, or whatever was appropriate. I like more recognition of runners, not less.

2018 Hop for Hope 5K: Race is Run

The finish line was split between the 1 mile run, the 5K, and the 10K. It was not clear to me where I was supposed to go. Fortunately a spectator yelled at me to take the center lane.

None of these are horrible things; just some thoughts about what could be improved for next year.

Overall, it was a fun race with a great crowd, a cute medal and T shirt in a lovely location. And I was delighted to be able to run it without problem.