... if you do, you'll need to email me directly because you will find it nearly impossible to "comment" on our "new and improved" blogging software.

Seriously... posting a comment to is like trying to solve the Da Vinci code now. So, anytime you have anything to say about anything I type...email me at heather.cass@timesnews.com and I'll be happy to jump through the fourteen steps to post your comments for you.

Yeah, I'm irritated.

Alleluia -- I finally ran this morning!

A friend joined me at 5:30 a.m. for a shortened (less than 5 miles), slower-pace recovery run, and I felt great. No sign of the back problem that had been plaguing me for over a week. Yeehaw!

I learned alot in this forced week of rest. I have never had a running injury (and, actually, I think this one was a weighlifting injury) that resulted in my not being able to do any form of cross-training or exercise and, mentally, it was tough to accept. But, my back left me no choice.

So, in the past week I have learned:

* Sleeping in is kinda nice sometimes
* I will not gain 5 lbs. (or 10 or even 2) if I don't run for one week
* The best place to catch up on reading is the pool
* A cold pool is really good for a bad back
* Ibuprofen is your friend -- and if that doesn't make you feel better, a cold beer may

I'm back from a week's vacation at Walt Disney World in Orlando where I had every intention of getting up early and running in the nice, warm weather every day.

Problem is, I miscalculated the "warm" part -- it's not warm in Central Florida in September, it's hot as hell. And, frankly, I'm not big on running in the sun. It slows me down, makes me miserable and makes me sweat buckets. Some people like that -- my husband will go out for a run at noon in August. Not me. In the summer, you will not often finding me running in the light of day.

But, I'm a die-hard runner (yes, even on vacation) and heat or no heat, I was going to run in Orlando. And, I did...for three mornings. And then I decided that walking around the theme parks all day was workout enough and left the hot concrete sidewalk to the lizards and snakes who like baking in the sun.

Runner's World magazine recently sent out an e-newsletter with this story, confirming what I discovered on my own in the first month we lived in the country (well, it's not quite country, but it's not suburbia either).

When we moved in, I thought...wow...look at all these great country roads I can run on. It will be so beautiful to run out here, shuffling along on these quiet, winding roads.

But, when I go out for a run, I always go toward Millcreek and/or the city. I run E. 38th Street a lot.

Why? For safety's sake.

I feel safer on a busy road with lots of witnesses (as opposed to an isolated country road), and it's been my experience that there's less trouble with loose dogs in more populated, urban areas. People who live on E. 38th Street contain their dogs (or they're soon hit by a car). In the country, people tend to let their dogs run free. And, there's nothing scarier than being cornered by some snarling Shepard whose owner is in the house a 1/2-acre away.

People often ask me if I run with anything (meaning dog spray, mace) and I do not. I have some dog spray and I carried it years ago. But it was annoying to have to haul it on the run and, frankly, whenever I was chased or cornered, I never even remembered I had the spray.

It didn't take long for me to realize that dog spray or mace was probably not going to protect me and that I was better off not putting myself into any situations where I needed it.

There's a reason that running is my chosen sport. It's easy, it's cheap, I can do it anywhere and I get the most calorie-burn for my time. Most importantly (for me), it requires absolutely no rhythm, coordination or flexibility (You won't find many flexible runners as running is the cause of short, thick, fat, tight muscles).

And, yet, I found myself at Nautilus Fitness & Racquet Club this morning trying to salsa and merengue to the latin beat. I'm reviewing a "Zumba" class for a "what's new in fitness" article in our next issue of Her Times magazine and wanted to try the class for myself.

It was hysterical, and it was all I could do not to laugh out loud (at myself) more than a few times. Check out this You Tube video (don't ask me why the instructor is wearing a 1/4 of a shirt...) for an idea of what the class is like.

Instructor, Peggy Schwab (who was a blast) made me deliberately shake things I never, never, never like to see shaking. In fact, I spend good money on expensive running clothes just to keep these things from doing the wiggling and jiggling she was openly encouraging.

Despite my complete lack of dance skills and that fact that I also have trouble discerning my right from my left -- which meant I was always turning in the wrong direction, too -- I had a no trouble keeping up with the cardio portion of the class and I barely broke a sweat.

That's due, in no small part, to my core fitness level from running.

Running -- and the cardio workout it provides -- is a solid foundation for any exercise program.

There is no better time to run all over Erie county than the fall. I made the most of the season by taking back-to-back long runs in the country this weekend.

Saturday's run was an 11.5 mile loop over hilly country roads -- it's a challenging course -- but it's also the most beautiful one I run. I pass by farms, cows, feral cats, three deer processors and acres of beautiful, colorful woods. I also usually run from a few dogs, too (why, oh why, do people think containing your dog in the country is optional?). I finished the run in just under 2 hours -- not a great time for 11.5 miles, but...it's a pretty hilly course and the high winds in my face didn't make it any easier

I planned to run about 5 or 6 miles on Sunday and opted for 8.5 because it was phenomenally gorgeous that morning. I got out just as the sun was coming up and was rewarded with a spectacular sunrise followed by a bright blue sky with white, fluffy clouds and trees in vibrant fall hues. It was take-your-breath-away beautiful. And, it was pretty much all mine. I ran along thinking that I was probably one of a handful of people who were seeing what I was seeing that morning. It was humbling, really, because we are just a very small part of of a very big world in which miraculous things happen every day -- things that we never even notice as we zip by on the Eastside connector on our way to work -- but things you can't help but notice as you run the trail alongside it on a quiet fall morning.

... how many miles did I have to do this morning to burn off my swipes from the kids' candy stash after all of yesterday's Halloween festivities?

Well, I should've done about 12, but I opted for 5 and promised myself I wouldn't eat any of the leftovers everyone is bringing in here today.

I didn't make it past my morning coffee before breaking that promise.

Hey...what's life without a little chocolate?

When I'm out for the run, the thing I dread most is the jingle-jangle of dog tags -- particularly when I realize they're coming my way, fast.

A friend who is a vet told me that you should tell a dog to "sit" if they come after you. But, it's been my experience that it doesn't work. A dog that's running toward you snarling and barking isn't going to plop down just cause you say so. I've tried it -- it doesn't work.

What does work? The advice given in this article. Stop running, turn away from the dog, don't make eye contact, cover your soft spots, bring your hands and arms up to protect your neck and chest (and so that they don't have a convenient appendage to grab ahold of) and slowly walk away.

If the dog continues to be a problem -- change your route or, better yet, report the owner for having an unleashed dog. I know you don't want to be the heavy, but...you may end up saving the dogs life (not to mention yours or other runners/walkers) by forcing the owner to keep their dog off the streets.

When I'm out for the run, the thing I dread most is the jingle-jangle of dog tags -- particularly when I realize they're coming my way, fast.

A friend who is a vet told me that you should tell a dog to "sit" if they come after you. But, it's been my experience that it doesn't work. A dog that's running toward you snarling and barking isn't going to plop down just cause you say so. I've tried it -- it doesn't work.

What does work? The advice given in this article. Stop running, turn away from the dog, don't make eye contact, cover your soft spots, bring your hands and arms up to protect your neck and chest (and so that they don't have a convenient appendage to grab ahold of) and slowly walk away.

If the dog continues to be a problem -- change your route or, better yet, report the owner for having an unleashed dog. I know you don't want to be the heavy, but...you may end up saving the dogs life (not to mention yours or other runners/walkers) by forcing the owner to keep their dog off the streets.

Got up & out for a long run on Sunday morning around 6:30 or so. I remember thinking that it was warmer than the 30-some degrees it was.

Now, experience has taught me that when I think it's warmer than it should be, I should probably turn around. Sure enough, the wind was at my back.

I should have ran into the wind, but I continued on my usual 10-mile loop knowing I'd be facing the wind on the way back. Ah...no biggie...it wasn't that cold, I thought.

Except that four miles from home, it started to rain. Then it started to freeze. And, I was soon covered in a layer of ice.

Not ideal running conditions.

At the three mile point, I opted to take a shorter, but hillier and harder, route home. More bang for my buck and, hell, I was out there already...may as well work hard and get it over with faster, right?

Except that the freezing rain meant the paved trail and roads got quite slick and I had to slow down -- and in many cases, walk through the particularly slick stretches.

Had to laugh when I got home and saw the layer of ice on my baseball hat and windbreaker, but I got my miles in dammit.

Yeah, we runners are whacked, aren't we?

Finding it hard to get up, out and running on these cold, dark, snowy days? Here's an idea for you.

A friend of mine just invited me to a special evening run (we're typically early-morning runners) tomorrow night -- a neighborhood holiday lights tour.

Forget driving around to look at the lights, lace up your shoes, put on your warmest tights and reflective gear and hit the streets for a dose of evening Christmas cheer that will also burn a few hundred calories.

If nothing else, winter running forces you to be creative.

As of late, I've been stuck on the treadmill most mornings. And, this is a sad statement to make on Dec. 18 (when there is plenty of winter left to go), but I'm sick of running on the treadmill.

OK, to be honest, I never really got into it this year. I just cannot find the motivation to run indoors. Though, I suspect the next two weeks of reckless holiday eating and drinking and subsequent weight gain will probably give me the get-up-and-go I need to burn rubber on the treadmill belt.

So, this morning, I'm walking on the treadmill (because I just cannot talk myself into a run) and I decided that I'd better find a way to make my walk count. I decided to crank up the incline for every song on my iPod. I started at 2 percent, then did the next song at 3 percent, the next at 4 percent, etc., maxing out at 10 percent incline before I fell back down to 2 percent and worked my way back up again.

I think it's the first time I ever actually broke a real sweat walking on the treadmill.

The weather cooperated for our holiday lights run last night giving us a cold, but clear (and precipitation-free) evening.

We strapped on our yak tracks (well, not me...I'm hoping for some from Santa this year) and ran for the hills. Glenwood Hills, that is.

Unfortunately, there weren't a lot of holiday lights to see -- at least not what I think we all expected. As we ran along in the dark, we lamented the fact that there were not many houses lit up, then sheepishly admitted that not one of us had really put up any outdoor holiday lights either.

Lights or no lights, it was still great to run outside in the fresh air with friends. In this crazy holiday season, when tensions are running high all over and my stress-level has reached max capacity and I have no patience or tolerance left, nothing -- nothing -- can calm me down like a run.

It gives me strength in more ways than one.

Any regular gym-goers will appreciate this post from "Doin' Time in Erie."

I've keep a running log book since I started running a decade ago. Each year, I total my running and walking mileage on New Year's Day. And, each year, the numbers rise.

They didn't this year.

2005 -- 2,078 run & 1,583 walk
2006 -- 2,080 run & 1,603 walk
2007 -- 1,774 run & 865 walk

Yet, 2007 was a year I ran a marathon and set PRs in three new distances -- the 15K, 1/2 marathon and marathon.

2007 was also a year that I started running with other people regularly -- people who encouraged me to run up hills (lest you be left behind) and dragged me along on long runs I'd never have run all the way by myself.

Less mileage + more quality runs + real rest = better race times and better runs.

I tried.

I did.

I had the best of intentions. I got up early Sunday morning, checked the temp (11 degrees..yikes), bundled up and headed out. I had already abandoned the idea of doing a long run -- too cold, lousy footing (which makes my hips hurt if I run in it too long), but I thought I could handle a little 5 or 6 miler.

The wind was whipping, light snow was hitting me in the face and I decided there are some things that just aren't worth it. I had run all of....oh 1/8 of a mile...and I turned back.

There was a time when I'd never have quit the run. I'd have pushed on -- forced myself to do the miles -- no matter how cold, windy and miserable every single step was because that's what THE SCHEDULE CALLED FOR.

Today, I'm more flexible, reasonable and quicker to quit. And, that's a good thing. It's good to know when to quit -- to surrender, to give in to Mother Nature and admit that she's got the upper hand every once in a while. It never lasts long.

And frostbite is for real.

I've heard there are runners who like to run in the rain. I have yet to meet one, but I've heard they're out there.

Most runners can handle extreme temperatures, wind and snow, but rain is a different story. I've been caught in it enough to know running in the rain is a miserable experience (with the exception of very hot/humid days when it feels kind nice). And, cold rain is downright dangerous.

Despite the 59 degree temperatures (in February! in Erie!) this morning, all of the various runners who meet at the Pennbriar to run in the a.m. were indoors running 'round and 'round on the big, black track.

"It's 59-freakin' degrees outside...this just isn't fair," I whined as I ran. But, the alternative was to get soaked -- and 59 degrees is not warm enough to go running around Summit township soaking wet.

I can't say I'm much for track running. It's about impossible for me to keep track of my laps when I'm busy yakkity yakking to the person next to me. When I swim laps, I can't talk, so I count to myself in my head continuously. The entire time I swim I am thinking, "22, 22, 22, 22, 22, 22, 22, 22, 23, 23, 23, 23, 23, 23, 23 ..." It's actually very relaxing because I think nothing but numbers for 45 minutes.

But something tells me that if I spent my entire morning run counting 1, 1, 1, 1, 1, 1, 1, 1 ... I'd soon be known as the running Rainman, er, woman.

Check out what I made last night in, oh....about...15 minutes:

It's filled with memorabilia from last year's Cleveland Marathon (yeah, I know...amazing I want to remember that one, but...it's nothing if not a reminder that what doesn't kill you makes you stronger). I put in the card they mailed after the race with my official results (and ranking among all the other runners -- which wasn't bad, actually), I also included a photo of myself running, my bib number, my finishers medal and, believe it or not, the plastic tie that held my Champion Chip on.

This all took me about 15 minutes to do. I bought the shadowbox frame at Michaels (40% off on all shadowboxes this week) for about $12 and it came with velcro that had adhesive on the one side. I just cut the velcro into pieces, stuck it on the back of everything and voila!

I need to stop & pick up another shadowbox so I can make one for my husband after he runs his first marathon at Cleveland in May.

P.S. Because some of my things (picture over bib) were overlapping, I had to use some of my double-sided scrapbooking tape to secure it.

The Summer Olympics start in just a little over a week in Beijing. Runner's World magazine has some great pre-event coverage of the runners who will be going for the gold in 2008.

Read up on who -- and what -- to watch in the running events in the '08 Olympics (U.S. and other) here.

I'm an a.m. runner, so I rarely have more than a banana in my belly when I run.

But, last night, after dinner at the local Pizza Hut (a fundraiser for the kids' school), I got it in my head to go for a run. I planned to go for a walk, but the sun was going down fast and my husband had to leave for bowling in 45 minutes, so I opted to throw on some running clothes and get the most bang for my buck.

I'm accustomed to running in the dark, so the sinking sun wasn't a concern and the darkness on the way back wasn't a problem. But, my belly full of salad and pizza caused some serious heavy breathing on my part. That little 4-mile run was a major effort, no doubt due to my body trying to digest on the run.

Funny how -- if you listen -- your breathing will tell you if you need a rest day.

I noticed it at the gym on the day after the half marathon when I was warming up on the exercise bike and breathing so heavy I could hardly talk -- which is highly unusual for me. My trainer said, "You're tired." I'm said, "yeah...it's been a long day." She said, "No, your body is working too hard...we'll do a recovery workout today."

The morale of the story: Pay attention to your breathing -- heavy breathing means you need a rest day (or that you ate too much at the pizza buffet).

Erie country radio station 93.9 The Wolf had the following question for their impossible trivia question this morning.

"What do 70 percent of runners think about when they are running?"

I knew the answer right away ... do you? :-)

Are you a writer wannabe (or an experienced writer/blogger) with a penchant for sweat and a love of all things running? Got something you want to share with the Erie-area running community?

Be my guest.

I welcome quality running-related guest posts and you'll, of course, get full credit for your work.

Topics can range from running/walking to fitness and health -- from gear to technique to training tips.

Send your post to me at: heather.cass@timesnews.com.

I brag about being a die-hard outdoor runner, but...mornings like this one remind me why most runners will have nothing to do with winter running.

This a.m., I put on all my running gear and strapped on my Yak Tracks, determined to do my 6-mile run in fresh air.

Problem No. 1: Yak tracks don't do you much good when you're running on solid ice. You need some snow on top for maximum yak traction.

Problem No. 2: The snow that had partially melted into slush yesterday afternoon, froze overnight, leaving the roads with a rocky-lava-like covering....only colder and much more slippery. I was convinced I was going to break an ankle before I got home.

Problem No. 3: The birms are full of snow/frozen rocky-lava slush so...you have nowhere to go. When traffic comes, you pretty much just have to step off and stop running until they pass. The one time I insisted on gutting it out and running in the 6 inches of birm I had this morning, I got honked at and flipped off.

Suffice to say, I've had better runs. It took me 10 minutes longer to a 1/2 mile less.

And, yet, it was probably still more enjoyable than dragging myself through a hot, sweaty treadmill run.

My husband and I recently spent a week at an all-inclusive resort (Dreams Puerto Adventurous) in Riveria Maya, Mexico with 9 other Erie Runners Club couples: John & Linda Huegel, Barb & Mike Filutze, Mike & Toni Vieyra, Dave & Vonnie Lorah, Joe & Sarah Rose, Dave & Audrey Urban, Dave & Jan Comi, Jeff & Cyndie Zahner and Terry and Janine Sliker.

You can read the "Good Morning" column I wrote about our trip here.

It wouldn't be an ERC event without a race and our fearless ERC Pres. and race director addict, Dave Comi, organized a one-mile fun run. The "Dreams mile" was held on Friday morning after a very-late Thursday "fun" night, so...we were short a member who was sleeping it off. :-)

We had custom t-shirts and Barb Filutze (hobbled by some nasty blisters), call splits and took photos. Here are a few photos from the run:

Oh...and I know what you're thinking....who won? That would be me...not because I was the fastest, but because I listened to the race course instructions and knew the finish line was not the start line, but...the start of the hotel driveway. I rock! :-)

A few random fun trip photos:

The Erie Times-News is looking for people to take part in focus groups to help with developing future issues of a new special section we're doing each quarter called "Health & Wellness."

Our research coordinator has gotten a good response to the ads running in the paper (asking for participants), but is in need of some men to balance the groups out -- particularly men 28 to 35 (though older guys are welcome, too!).

The groups will be conducted on February 28th and 24th from 6 to 8 p.m. here at the newspaper offices (205 W. 12th Street). You need only attend one day.

If you're selected to participate, you get a free gift at the end!

Contact Amanda Farrell at 870-1795 or email amanda.farrell@timesnews.com.

This is your chance to help shape a publication about a topic that -- if you're reading this blog -- is important to you.