I read a blog called "Zen Habits" penned by a runner who just did his second marathon this weekend. I thought his "10 Things I Learned From My Second Marathon" post was worth sharing.

Coming later today (I hope!) -- a report on the Cook Forest 1/2 marathon!

If you're new to the local racing scene you may be wondering what "tag" or "bib" timing is versus "chip" timing. Throw in "gun" time and you're probably really confused, right?

Let me try and explain it to you in the next few posts -- particularly how (and when) it's used by the Erie Runners Club.

Today, we're talking chips.

Mmmmmm....speaking of which...have you ever tried the Pringles light sour-cream and onion chips? They're fantastic...but...I digress...

We're not talking about salty, crunchy chips -- we're talking computer chips.

What it is: The Chip Timing (also called by the brand name "Champion Chip" timing) method of compiling results requires you to wear a little microchip that you will attach to your shoe with a small (provided) plastic rip-tie. The chip itself is a hard, round, plastic disk that contains a unique identification number that is activated when you cross the chip mat. As you pass over the special timing mats, you'll hear a tweeting sound. At the beginning of a race, when hundreds are crossing the mat in seconds, the sound is a constant high-pitched whine.

When it's used: The ERC uses this for larger events such as the Half Marathon, the Presque Isle Marathon, the Turkey Trot and the Hamot 10K. Sometimes smaller races will be "chipped," but there's an expense involved (a base price for timing and a price-per-runner) in this method of timing that makes it cost-prohibitive for most races (particularly those being done to raise money for charity).

Question from a reader:

"I'm curious to hear how Cook's Forest went. I went down with my girlfriend/running partner. We learned quite a bite about running a 1/2 marathon while there. We mostly learned that we both have very supportive husbands as we try to figure out how to integrate running into our lives. I'm also curious if you have any insight into the 'mental wall' angle of running. Unfortunately, I found out about it but also learned that a good running partner can make definitely help keep you motivated."
-- Christine

My husband and I took a trip down to Cook Forest State Park on Sat., March 29 to run the Cook Forest Half-Marathon.

Where is it: Cook Forest State Park, Clarion, Pa. -- about 2 hours from Erie.

Events: Half-marathon & 5K

Getting there: It's a beautiful drive and we had no trouble getting there, but had a bit of trouble finding the race start. There were lots of race officials and people around to help point you in the right direction though.

Parking: If you go and you own a 4-wheel drive (preferably a truck), take it. There's lots of parking, but if you arrive later (we always do), you'll be left parking on a snow mound or in mud and 4-wheel drive will be to your advantage.

Heather,
I love to read your column and enjoy all the advice. I was wondering if you could may be give me some tips on training. I love running all the local races and I have run everything from a 5k to a ½ marathon, however I am wondering if my training could use some improvement. With basically a race a month and with them being different distances is there a good way to train for them all and still improve upon my times? Or will I need to concentrate on one distance and a specific training plan for each distance. Thanks for your advice! -- Amy

Got this press release from Erie runner, friend and non-traditional college student, Lisa Celeski, who wrote: "The young woman who is speaking received a heart from another woman who died running a marathon for Team in Training (the Leukemia and Lymphoma society endurance training/fundraising program)."

I'm hoping to attend if the family schedule is open!

Edinboro University Exercise Science Club presents: The Heart Endures: An evening dedicated to exercise science, endurance medicine and organ donation.

Guest Speakers:
Dr. Greg Coppola - Saint Vincent Sports Medicine
Ms. Marisa Auerbach - 17 year old heart transplant recipient

Date: Thursday, April 24, 2008
Time: 8 pm, FREE refreshments following the presentations
Location: Frank G. Pogue Student Center, Edinboro University
Cost: No charge!

A reader posted this question as a comment to my Cook Forest 1/2 marathon blog (you might want to check out her entire comments since she includes some context about the race itself):

"I'm wondering if you have any advice on water bottle/waist packs/backpacks - basically how to best carry water with you. I really can't envision me wearing a waist/fanny pack. Part of the reason I'm running is to shrink my waist - not make it look even bigger! -- Christine

Tomorrow is the Erie Runners Club's Poker Run 5K run/walk at Presque Isle State Park -- Beach #1. Race time is 9 a.m. Day-of-race registration, $14 (no shirts), starts at 7 a.m.

Each runner/walker will get a set of cards to try and build the best poker hand -- best hand wins a great prize. There are also 50 jokers -- get one of those & you win a door prize (in the past, they've included some very nice stuff like foldable ERC chairs, gift certificates for the Plymouth, ERC winter jackets, etc.).

See you there!

New to running? Want to become a runner? Trust me....ANYONE (baring physical ailments) can become a runner. Key is to start slow -- at no time, when running, should you ever be gasping for breath (never, never, never).

Here's a great beginning runners training program that will turn you into a runner in just 8 weeks -- just in time to participate in Barb Filutze's Beginning Runners Program at the peninsula (beginning June 9 and running for the next 7 Mondays.

P.S. The May issue of Runner's World magazine has a great Beginner's Guide inside!

A friend with insomnia and too much free time on her hands made me a "Meez" -- check it out. I love it!

Thanks, Michelle!

Did you know that April 16 is National Start Walking Day? Read all about it here.

Bring your sneakers to work tomorrow....it's going to be a great day to start a lunchtime walking plan (or do it after work!).

Not sure where to walk or how many miles your lunchtime loop is? At MapMyRun.com you can create a map before you walk...or draw a map after you walk & it tell you the distance.

Last weekend's Poker Run kicks off the summer racing season at Presque Isle State Park.

Most of the ERC's races are at the park. Ever wonder why?

The zipper on my beloved Illuminite jacket broke this winter. I did what I could to keep it zipped up, but every time I bent over it would riiiiippppp and unzip all the way up (backwards).

These jackets are fantastic because they light up when car lights hit them, but look like a normal jacket in daylight. I put off buying another one because they are pricey -- $75 for a jacket.

Stumbled upon this one at campmor.com for $50 and ordered it. I got it yesterday and I love it! It fits well (I got a large...because in winter, I might have two layers on underneath) and the texture and feel of the fabric is much improved -- it's very pliable and soft (my other two Illuminite jackets were sort of stiff and rough).

Much as I love my new jacket, I was perfectly happy to leave it at home this morning and run in a long-sleeve T-shirt and my reflective vest. Ah....I think spring has finally arrived in Erie.

Here's hoping I don't have to break that new jacket in until....oh....November.

I received this e-mail from Ange Donikowski -- an Erie runner and 3rd grade teacher at Iroquois Elementary School -- who started a running program for kids in February. Check it out:

Third Grade Recess Runners

Students in Angela Donikowski and Bill Tarbell's classes have been using recess to stay in shape! In February the classes started running or walking in the gym at recess.

There's a pretty good post over at www.active.com about making the most of a bad run that is worth checking out.

We've all had a clunker of a run before. I used to be of the mind that I'd just barrel through it anyway.

But I've matured as a runner (at least that's what my more mature running friend keeps telling me), so, now, I consider the situation -- Have I run 5 days in a row? Am I planning to run tomorrow? Have I overdone it on classes at the Y?

I usually arrive at the conclusion that I just need a day off.

And, honestly, there's no shame in that. Sometimes your body just needs a break -- and it's better to take a day off than push through and make running a miserable experience.

That said...you have to be careful you aren't going too easy on yourself. The article I linked to has some good advice on that.

I never much thought about my safety while running until "CSI: Crime Scene Investigation" came along. Like any successful formula it was quickly duplicated into several similar shows and soon the networks were full of shows about crime, murder, rape and all the other heinous things that people do to one another -- and especially to women. (It probably all started with "Law & Order," but I never watched that show -- the quirky characters annoy me.)

Anyway...it was sometime after CSI launched that my dark morning runs started to turn creepy and scary. Pre-CSI, the worst thing I feared running in the dark at 5 a.m. was falling into fresh roadkill or having a standoff with a big buck (really...it happened).

I'm fit, but flabby.

Those are two words you don't expect to go together, but for a lot of runners...being fit doesn't mean we're flat-bellied. This is especially true for those of us who are getting older or have had children or people who've lost a lot of weight quickly.

All the running in the world isn't going to take the wiggle out of your upper arm wave or the jiggle out of your middle. For that...you must tone and sculpt with specific exercises and weight training.

It's true what they say -- that if you did a hard workout and you feel just fine -- wait a day or two and it will hit you like a truck.

This phenomenon is not an old wives (athletes?) tale, it's proven fact. There's even a name (with an acronym!) for it: DOMS -- Delayed Onset Muscle Soreness.

This happens especially at the beginning of a new exercise routine -- like when you start running, or you start doing hill intervals or you start a personal training program led by a sadistic...(nah..nah...I love her...that's the pain talking).

Question from a reader:

Any idea how many miles you should put on a pair of shoes before you replace them? I remember reading about this once before but now I can not find anything as to when to replace or get new shoes? In the past I tend to get new one once I have obtain an injury and now I am trying to be proactive and prevent that from occurring again. Thanks for your help and have a great day. -- Amy

There are a couple of schools of thought/rules of thumb on replacing your shoes.

One is that they should be replaced every 500 miles.
The other is that they should be replaced every 3 months.