Why do you run so much? Isn’t it going to hurt your body?

Knee-painI don’t know if you have heard of the Running Shoes Guru, but it is a website that I check from time to time to get reviews on different items and see if anything new jumps out at me. At some point I ended up on a mailing list for them and get an email every now and then. The text below is from the latest email I received. I think it speaks to a problem that a lot of us runners deal with from our non-running family and friends. The big question we all get….Why do you run so much? Isn’t it going to hurt your body?

Check out what the Running Shoes Guru found for us. Continue reading Why do you run so much? Isn’t it going to hurt your body?

FREE Swiftwick Socks from Soft Shoe for Run Richmond Runners/Walkers

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Over the past several years, we at Soft Shoe have noticed a big trend towards running in Richmond.

A good portion of our customers who purchase premium running shoes from brands like Brooks, Saucony, and Hoka have always bought them because they needed comfortable shoes for every day use. In recent years, we’ve seen more and more people come in who logged a good number of miles every week and needed quality running shoes because they were actually hitting the pavement/trail with them. When David Stewart started Run Richmond, we were excited about the possibilities a run club in our town could provide to grow the running lifestyle and unify area runners. Continue reading FREE Swiftwick Socks from Soft Shoe for Run Richmond Runners/Walkers

Historic Haunt

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At this point, we are just weeks away from the 2nd Annual Historic Haunt. Details are coming together, sponsorships are about to be announced and the planning is almost over. I can’t tell you how excited I am about the Historic Haunt this year. Everything is going to be better. The county just added a big new parking lot so we don’t have to stress about getting everyone parked. We have a great new Run Richmond finish line so when you come sprinting into the finish and we get those great finish line photos there will be a big Run Richmond logo for the world to see. Plus when you cross that line you can grab a water bottle to rehydrate and then walk right over to either the food truck for food energy or the fire pit to roast a marshmallow. This is going to be awesome. Continue reading Historic Haunt

DIY Bib and Medal (Memory) Display

Medal Display

As a runner the pain of training days make the joy of successfully achieving that goal even sweeter. It’s kind of sad to not enjoy that feeling more often than just race day and really there are only 2 ways I can think of to stoke the fire of those great memories. First, join a community. We were all made with an innate desire to be a part of community. I casually interact with my University of West Georgia Cross Country team through a FB group or you could join a local running group. We at Run Richmond meet weekly at White Hall State Shrine in Richmond Kentucky 3 Saturday’s a month and travel to a visit a new running spot once a month. All runners, walkers and generally people of any skill level are welcome and we ‘d love to see you out there. Second, build a cool Bib and Medal display to start the conversation with guests you host.  Continue reading DIY Bib and Medal (Memory) Display

Historic Haunt 5K Team Challenge

Team Challenge

I have written many posts over the last couple years about how we exist to build community amongst runners in our area. That is absolutely at the heart of why Run Richmond exist and what drives most of the things we try to accomplish. That is what I would call a fundamental part of Run Richmond. A fundamental part of my nature as an individual is competition and challenges. They push me for more and almost always help me accomplish my goals. Continue reading Historic Haunt 5K Team Challenge

Group Run In Berea

group run_generic2A little over a month ago we did our first Run Richmond Group Run at the Woodchip trail on EKU’s campus. As we mentioned back then we hope to move our group run once a month to a new location so that everyone can explore new places to run and more importantly CONQUER NEW GROUND. That sounds impressive doesn’t it? This Saturday (August 19th) we will be on the move again. Only this time we won’t be at EKU. This month we are traveling down to Berea College.

Continue reading Group Run In Berea

Numbers Lie…Effort Doesn’t

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I am a big fan of trying to simplify things down to the most basic level. If you do this, then this will happen. I believe most people try to overthink things. Most to the point that the answer becomes so cloudy and unclear that you never get the answer you are looking for. I am very motivated by a challenge. I do best when I can set a goal and work towards that goal. The best part for me isn’t even actually accomplishing the goal. When I accomplish the goal I have a slight feeling of apprehension. My goal is gone, therefore my motivation is gone and I don’t feel settled.

The journey is what I love. I love working towards a race and adding a mile to my distance each Saturday. Every week I go further than the last and each week I feel good about my accomplishment. Well, that’s the way it is supposed to be anyway. No matter how much we plan and want things to work out it doesn’t always go the way we want.

Continue reading Numbers Lie…Effort Doesn’t

Why Do You Do It?

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I was getting up this morning for my run well before the sun was out. I started my routine to get out the door and just stopped and stood there for a minute. My brain was processing that if I laid back down in bed I could sleep for another hour or even more. It seemed like a great idea. I could run tonight and sleep now, what could possibly make getting up this early a better idea. Continue reading Why Do You Do It?

Why PACE Workouts Should Be Part Of Your Plan

19983733_1943853982499977_7332069200769460994_oSome of you may be reading this post thinking “What in the world is a PACE workout?”. Others may be thinking “I’m not trying to be super fast, I’m happy with my current pace.” Hopefully at least a few of you can back me up on saying that PACE workouts are a huge benefit to any runner.

If that is a new term to you the simple definition I would use is: Pace refers to the speed at which you are running, so a Pace workout is a workout that focuses on the speed more than distance or anything else. Pace workouts can be very structured like the Asics Pace Academy Challenge I have been doing on Thursdays or they can be very organic. The Asics Pace Academy is a six workout plan that has you go through different types of pace workouts with the goal of getting you to finish with a 5K PR at the end. I am not overly concerned with a 5K PR, but I need to increase my pace on my runs to get my half marathon PR and this has been very effective.

If you aren’t into plans or things being overly structured you can make up your own pace workout as you go. The simplest form of pace workout is probably the weirdest running term I have ever heard, fartlek. With fartleks, you simply run at your normal pace and periodically pick up the pace to 80-90% effort and run for a period of time. Then back down to your normal pace for a while and repeat as you wish. A great way to do this would be to pick one of your weekday runs and run normal for the first mile, do fartleks for the next mile or two and then normal again for a cool down mile.

If you want to be just a little more structured head out to the track at EKU and do some 400m repeats. 400m is one lap around the track. The workout would consist of doing a warm up lap or two around the track and then do a lap faster than you would like but something that you can complete (maybe 75% effort). The next 400m do slower than your normal pace (considerably slower) to give your body time to recover. Then repeat your fast lap again.

The reason you want to do some of these pace workouts is that it teaches your body new things. Your legs learn what if feels like to turnover at a new rate. Your lungs learn that they can recover from being pushed hard and do it all over again. Your mind learns that even when everything else wants to stop you can push that last little bit and feel accomplished. Doing these types of workouts regularly will change how you run. It isn’t just designed to make fast runners faster. It works just as well for beginners. The pace may be different, but the increases are still increases.

Give it a try. Go out there and pick a tree out in the distance and run to it like it’s the finish line. When you get there instead of stopping slow down and let your body recover for a bit. Then do it again. Over the last couple months as I have been doing the Asics Pace Academy Challenge I have taken my 3 miles training runs from 9:10 to 9:20 pace all the way down to the point that this morning my 3-mile run was at 8:00 per mile. That wasn’t a pace workout that I was trying to push hard that is just what my body carried me at. Pace workouts do work. If you want help coming up with a plan for your workouts let me know. We would be happy to help.

Historic Haunt 2017 – Bigger and Better

Historic Haunt-Brave-Enough2017 It seems a little bit hard for me to believe that people are signing up for the second Historic Haunt. It seems as though it was just a short time ago that the decision to start Run Richmond was made. When that happened I started running regularly at White Hall. I got to have a real love/hate relationships with some of those hills. So when we decided that a race was going to be the best way to help build and support the running community in Richmond it made sense to do it at White Hall. I am so glad that things worked out the way they did.

The first Historic Haunt didn’t go off without any hitches. We made a few mistakes and learned some valuable lessons. Overall though it was a huge success. We donated over $3000 to local organizations. We had numerous people commenting that this was the first 5K or 10K they had ever done and we had a couple dozen kids possibly start a love of running by doing the free Little Goblins Run. We had fun, from what I heard you guys had fun it was just a big win all the way around.

Like I said though we learned some lessons from our mistakes. We applied those lessons to the Water To Wine 5K this May. That race became even bigger than the Historic Haunt in registrations and in exposure for Run Richmond. The Water To Wine 5K was a tremendous success all the way around. The good news is that we learned from that as well. We want to take the lessons from our first two races and keep improving both of them.

The main thing we learned from the Water To Wine is that we loved partying with you guys. The “Twine Market & Design Party In The Barn” was awesome. That is the type of thing that builds community. Spending time with each other talking and having fun. That is what we want to add to the Historic Haunt. That is one reason that we have moved the start time to 5:30 pm. We loved having the food truck at the Water To Wine 5K. Food trucks for morning races don’t seem to make as much sense to me. Plus, let us be honest, a party is going to be better on Saturday evening than bright and early on Saturday morning.

So this year the Historic Haunt is going to be new and improved. Our vision is for there to be fire pits lit after dark with people roasting marshmallows while people tell their “ghost stories” from the White Hall State Historic Site. We hope to have the Apollo Pizza food truck on site providing the best post race meal you could imagine. What hope for more than anything is that we have a ton of new runners that chose this to be their first race. We hope that you decided to push past your 5K comfort zone and choose the 10K. We hope that registrations go so well that we get to write over $5000 in checks to our charity partners for this event.

If you haven’t already get registered right away.  Tell your friends about the race. Share the Facebook Event. Contact us if you are part of a business or know of a business that would like to become a sponsor for the race. We will be doing tons of marketing over the next few months and our sponsors will get a bunch of recognition.