Thursday, October 24, 2013

Logo Shirt & Headband Giveaway from I Run Long on Facebook

Hello, friends!  Enter for a chance to win an I Run Long logo shirt (orange with maroon logo/font).  It's my way of thanking you for being a page follower at I Run Long!

To enter, please put your name in the comment section below and I will draw a name from a jar tomorrow morning.  This giveaway is for today only!

Thank you so much! fRAN

Friday, September 13, 2013

Manduka Giveaway!!

Welcome to my I Run Long blog!  For those who don’t know me, my name is fRAN and I am a Marathoner!  I believe in comfortable, quality gear, that is why I am excited to give away a Manduka PROlite Mat 71” and eQUA Hand Towel to one lucky reader!  I was inspired to check out Manduka after my 'Yoga For Runner’s' Instructor told me about her Manduka mat.  I love the thickness of them and it is very comfortable.  It's perfect for all of your floor exercises when doing yoga, stretching those sore muscles followed by a race,planks, sit-ups, etc.  I love the variety of colors as well.  If you go to the Manduka site, you can save 10% on your next order just by entering your email address.  Look for that info at the top of the page at
Read The Manduka Story below and under that will be instructions on how to enter.

The Manduka Story

“Sometimes it’s the bumps in the road that end up defining our journey. This is the story of Manduka, a company founded on the simple idea that a better yoga mat could make a world of difference.
In the late 90's, Peter Sterios, an architect turned yogi, discovered a simple, elegantly designed black mat whose combination of firm grip and complete support revolutionized his yoga practice. In honor of the yoga masters who inspired him, he sought to share this amazing product with others.
Peter had always been the beneficiary of great generosity from other yoga teachers. To repay that debt, he sent mats as gifts to many of the teachers he admired including Erich Schiffmann, Rod Stryker, Angela Farmer, Victor Van Kooten, Rodney Yee, and Shiva Rea. The teachers who inspired Peter were his first customers. And in the great yoga tradition, they shared their mats with their students, and a true yoga company was born. Peter chose the name Manduka in homage to his teacher and mentor, Shandor Remete, whose core practice and teaching always included the ancient Hatha Yoga Pradipika pose, Mandukasana or frog. The first time Peter heard and repeated the name of the pose he experienced a sense of childlike joy and delight as the sound rolled off his tongue. The word and the pose were mirror images, simultaneously playful and profound. The joy of Manduka is now spoken in so many countries, all over the world.
The quality and performance of Manduka mats and yoga accessories are still unmatched in the marketplace. They are still crafted using simple, enduring, natural, and whenever possible, renewable materials and a fine attention to detail. Manduka is a company built by and for yoga teachers and their students. We are still evolving, still introducing new products, and still celebrating the spirit and wisdom of yoga teachers and their students. From the road less traveled, something great and meaningful has arrived.
Manduka: for your practice and for our world. Namaste.”

PROlite Mat 71”



1.     Type in “Me” for a chance to win the Manduka PROlite mat 71” in the comment section below


2.     Visit


3.     “Like” Manduka facebook page


4.     Invite friends/family to visit my facebook I Run Long page at


Winner must live in the U.S. and must reply with shipping address within two weeks after I announce the winner.  The items will come from me, not the company, so item may not be returned or exchanged for any other items.

Thank you and good luck!

Sunday, September 1, 2013

Words To Sweat By Review & Offer


Thanks to Words To Sweat By for giving me the opportunity to let me review one of many of their fun motivational bracelets!  I LOVE IT! I got to choose what I wanted mine to say so I chose "Run Long" and I got to choose the color jersey knit I wanted, so I chose purple.  They also threw in a black jersey knit as well, so I was extra excited to have a couple of choices!
The bracelet is composed of 3/8" by 1 5/8" textured aluminum charm that is hand stamped with your choice of word strung on a bracelet made of lightweight gray jersey knit. Also included is an additional lightweight jersey knit strand that can be used to make a bracelet/cuff to layer with the charm.

The bracelet is really cute and I really love it and the option of switching out the jersey knit :)  I love the "Run Long" message as it inspires me to "Run Long", of course and it's also is a great conversation piece of jewelry.  I love running in it too! 

You can find this and many other inspirational items at;


Words To Sweat By is offering 10% off your entire order with code "irunlong" until 9/15/13.  Offer starts today!  Head on over and have fun shopping and be sure to check them out on facebook!

Thank you, fRAN

This bracelet is composed of a 3/8" by 1 5/8 " textured aluminum charm that is hand stamped with the word "TRANSFORM" strung on a bracelet made of lightweight gray jersey knit. Also included is an additional jersey knit strand that can be used to make a bracelet/cuff to layer with the charm. - See more at:

Monday, August 26, 2013


Fit4ACure is giving away a Hipssister Fanny Pack!  Hope you saw my review on this hipssister fanny pack the other week :)  If not, go to my home page of my blog and scroll down and you will find it.  Their moisture wicking fanny packs are proudly MADE IN THE USA and patent-pending. Winner will get to choose a color of choice.  Email questions to them at

Sizes include:
 Sizing is as follows:
Size A ( is a size 0-8)
Size B (is a size 10 - 16)
Size C (is a size 18 - 24)

1. Like the Fit4ACure facebook page at
2. Type "Enter Me" in the comments of this post with YOUR NAME.
Please only enter if you have not won a prize in the last 30 days.  If you don't claim your prize within 48 hrs., another name will be chosen.  I will draw a name of a winner and post here and on my facebook page.  You will have the 48 hrs to private message me your mailing address on my facebook page at

Giveaway starts immediately and ends September 6th, 2013.  Winner announced on September 7th, 2013.  GOOD LUCK!!!


Friday, August 16, 2013


Hello, everyone!

I am doing a giveaway compliments of HEADS UP BANDS!!! TWO people will be chosen to choose not just one, but TWO headbands each of your choice!  How generous is that???  I am excited for YOU!!!  Heads Up Bands has A LOT of awesome headband designs to choose from and are truly Non-Slip!  They are also washable (by hand).  Lots of colors, patterns, glitter bands, sports bands including the NEW styles that kick off tomorrow (see picture below)...SUPER COOL!!  Have a business, team, etc., you can have some bands custom made!!!

These headbands are made from quality fabrics and I own several of the headbands.  I'm a HEADS UP BANDS ADDICT< LOL!  I seriously wear them everyday.  I race and train in them as well :)  I need more colors though and seeing these new headbands in the photo below has me mentally making my order!

Okay, so to enter is simply EASY!  In the comments below on my irunlong.blogspot website, enter your name AND go and "LIKE" Heads Up Bands Facebook page at  Also, let them know you were sent by I Run Long so she knows where the headbands giveaway fans are coming from :)

Contest begins today and Ends AUGUST 29th, 2013.  Two names will be drawn and announced on my page Friday, August 30th! 

Friday, July 19, 2013

MapMyRun Review


I love the MapMyRun App!  It is the #1 Running APP and it's FREE!  MapMyRun is a fitness tracking application that enables you to use the built-in GPS of your mobile device to track all of your fitness activities. Record your workout details, including duration, distance, pace, speed, elevation, calories burned, and route traveled on an interactive map. I may sure my location services is on so my husband can track my route, especially for emergency purposes.  I would recommend having this app and having it on even if you use a Garmin.  You can even effortlessly save and upload your workout data to MapMyRun where you can view your route workout data, and comprehensive workout history. I started using the MapMyRun APP in January, 2012.  I found it very easy to use for my running/training.  I've also used it for tracking my bike rides with my family.  I wear my iphone on my arm and turn the volume up and let it talk to me.  It's a lot of fun!  I'm a huge fan of it and I know you'll like it too!  It also tracks other activities such as biking, stairs, walk, race/race event, treadmill and many others.

I set my fitness for "run" and set it to voice feedback and go for my run!  At each mile it tells me my mileage and pace.

Find running maps and map your running route with Whether you are jogging or marathon training, try our online or mobile running apps free.

Settings Include
distance unit
voice feedback
push notifications
record countdown
split distance
auto pause
keep screen on

Social Posting-Twitter & Facebook settings
Equipment-Heart rate & Other Sensors

 Map Your Route

Know where you're going, see where you've been. We have over 70 million routes to chose from - or be bold and create your own.

Track Your Activity

Record activity with our mobile apps, import data from third-party devices, enter workouts manually and never miss a beat.

Log Your Food

Fitness isn't just an activity, it's a lifestyle. Keep track of what you eat alongside your workouts to get a complete picture of your health.

Share with Friends

Add a social twist to your exercise routine. Get extra encouragement, cheer on your buddies or start a little friendly competition.

 I love this shirt and you have a chance to win one!! MapMyRun is giving away a Brooks brand EZ T 11 Tee for guy or lady moisture-wicking EZ T fabric is softer and lighter than cotton, but way more technically advanced. Looks and feels like a comfy t-shirt, but performs like a tech tee.

To enter, "Like" MapMyRun Facebook page at

To get your name in for the drawing, let me know in the comment section below here on my website ( that you have done so. Tell your friends about this giveaway!!  Feel free to post this link on your wall and invite them to like the MayMyRun facebook page as well.

Winner must provide a U.S. shipping address to receive the mapmyrun shirt.

Winner must private message me your mailing address at my I Run Long facebook page within one week of winning (

Giveaway starts Friday, July 19, 2013 and has been extended to Thursday, August 8, 2013

Thank you and good luck!!!

Monday, July 15, 2013

Love 'Heads Up Bands'...the Review

Heads Up Bands Review by I Run Long /

Okay, friends, you are going to LOVE Heads Up Bands ( that I have been anxious to share with you!!!  I would like to thank Heads Up Bands for the beautiful products they make! I had seen them comment on my page and decided to check their page and saw some really cute headbands! After chatting with the owner, she asked me to go to her website and pick a headband.  That was fun and hard at the same time! The selections are amazing, which made it VERY hard for me to choose. I received my first products from Heads Up bands a couple of weeks and let me tell you, the shipping was super fast! It came on a day I least expected them to and I was eager to open the package! When I opened the package, I was impressed with how nice the headbands looked and felt…quality fabric and nothing cheap looking about it! I have some that are skinny and wide and I love how both sizes fit. These headbands are well made and no fraying or loose threads. The under side is a velvety fabric which I love. It is what helps keep the headband on your head, I feel. I loved the cute Heads Up Bands logo stitched on the inside of headband…very cute! I was really surprised to received more than one headband-WOOT WOOT!! It was like Christmas!!! My college age daughter was standing there watching me with excitement as I opened the pack of headbands up! When I did and pulled out the headbands, we both said, “Ooh!” I knew I was going to hide my headbands from my girls or I’d never see them-ha! ha! The headbands were in product packaging and with care instructions. After oohing and awing over the product, I then slipped one on my head, took a few selfies and recruited my son to snap a few photos to show you!  I loved how the headband fit on my head and couldn’t wait to go for a run in them to try them out.
(Thanks to my daughter for modeling the headbands for me in the collage)

 In the last two weeks, I’ve gone on a few runs.  My longest run last week was 7 miles so that would be a pretty good test.  The headbands REALLY did stay on my head and the elastic band in the back did not slide up the back of my head like poor made headbands I’ve purchased in the past have. They are really comfortable to wear and you’ll hardly notice you’re wearing it and just for fun, one night I decided to wear my headband. Okay, I did not want to take it off and just for kicks was curious how well it stay on. I woke up the next morning with my headband still on my head and pretty much in the same place it was the night before, so you can imagine how well they will stay on during your activity during the day! Impressed!  On my longest run, I really did work up a sweat and my hair got really sweaty so the headband did absorb it pretty good, but stayed on my head just fine. The sweat made it loosen just slightly, normal, so no big deal! I decided to wash it so I folded the headband in half and put some mild soap and water on it and gently hand washed it. Keeping it flat, I ran it under the water and laid it on a towel, folding part of the towel over and pressing the water out of it. I let it lay flat to dry and the next day I put it on. It wasn’t stretched out at all and felt like the first day I tried it on! I was so impressed and I went online and ordered my girls their own headband and one for my youngest to sport at her World Series Softball games coming up next week…a sparkly red headband for her to match her jersey.  Heads Up Bands are perfect for not only running in, but for any sport, special occasions or just for everyday!

(Photos taken of me by my daughter.  All other photos and editing by I Run Long)

The headband designs shown on this blog are;
 Zig Zag (black & personal favorite so far)
1 inch gun metal glitter (seen on my head while holding the other bands)
Regal Tapestry Green
Serendipity Green (with the circles)

Heads Up bands can be worn by all ages.  I'm 42 and love the selections available :)

I am so in love with these headbands and I think you will too. The emails back and forth with the owner have been pleasant and I personally felt a friendship connection with them.  They responded to all of my emails promptly which I felt was impressive as well. So, excellent products, fast shipping, quick response to emails and very helpful about future custom orders. THANK YOU, THANK YOU, THANK YOU, HEADS UP BANDS!!!

Like them on facebook at and let them know I Run Long sent you ;)
Check out their products on their website at to see more of the awesome headbands in thin and wide sizes and tons of cool designs! You can also get custom headbands that they would be happy to help get you started. There's no set-up fee for that! While there, read about the story of how Heads Up Bands was started and check back soon because Heads Up Bands has offered to give two people a chance to win a couple of headbands and what's cool about that, you get to pick your own styles! Thank you!!!

fRAN at I Run Long ,a very happy customer!!!

Monday, July 8, 2013

Deuce Brand Review

A big shout out to Deuce Brand for designing these cool, functional sport wrist watches that are water proof!  As an endurance runner I love wearing this lightweight watch for everyday use. These Deuce Brand watches are super fun!  There are several styles,but this one is a G2 style. I LOVE IT!! They are partners with the NBA, NCAA and are worn on the wrists of athletes across the globe. I also love the cool Deuce Brand see-through boxes they come in with an easy removable lid.  I’m loving the idea of while on my training road runs I don’t need to avoid the water sprinklers or swimming pool areas.  They are fashionable, lightweight and made of silicone.  Mine is hot pink and the one I’ll be giving away to one lucky reader is neon yellow.  They come in different sizes, xs-xl
  • 14.5 cm (Kids / Petite Women)
  • 16 cm (Standard Women)
  • 17 cm (Small male)
  • 18 cm (Standard Male)
  • 19 cm (Large Male)
The Deuce G2 is designed for the TRUE athlete & trend setter. Not only can you Surf, Hoop, Skate, and Work Out in the G2, but Deuce created this watch to represent! Fresh new colors, custom color-ways and all the same colors that you love in ‘The Original’ Series. The G2 is made with a sporty look and thicker silicone band which can still be worn in a multitude occasions while adding that flavor that you need to complete your outfit.

Please like them on facebook at 
You can check out their Website at and on 

To be entered for the giveaway

1.   Go and “like” the Deuce Brand facebook page and let them know ‘I Run Long’ sent you and then comment in the comment section below to have your name entered.
2.   For a second entry ‘share’ my review to your wall on facebook and be sure to let me know that as well.
Giveaway starts, July 8, 2013 and ends Monday, July 15thThe winner must live in the U.S. and must respond with their mailing address within 3 days or a new winner will be drawn.
Thank you, Deuce Brand!!!

Tuesday, July 2, 2013

Skora Running Shoes Review


Hi!  My name is Fran.  I’m a wife, busy mom of three kids, assistant track coach, blogger and marathoner.  A BIG thank you goes out to Skora Running for introducing me to their Skora Running Shoes!  I was super excited to receive a pair in the mail about a month ago.  I opened the cool Skora shoe box and checked out the unique shoes with an X-strap system  which I thought was a unique option for running shoes.  After checking them over, feeling and bending them to get a feel of their flexibility, I slipped my foot into them into the lightweight shoes. I was shocked that they didn’t have that stiffness to them and felt as if I had been running in them for awhile-true comfort!!

 To be honest, I had not heard of Skora Running shoes so I checked out their website and their facebook page and LOVED what I saw!  So many options to choose from and the different color combinations are amazing!  I SO want the whole collection-ha!

The Skora’s have a unique look about them and I hoped they would offer the performance I would need as an endurance runner.  Since I’ve become an endurance runner I have found that you must have the right pair of shoes to get you through your training runs, races and a shoe for everyday use to maintain correct body movement.  Being a busy, on-the-go sports mom, I spend a lot of time running the kids all over to their games, which I really enjoy and spending a lot of time in the ballparks and I need a shoe to work with me all day long.

To get a feel of my running shoe background, I have mainly worn the New Balance Minimus and have gone through two pairs of them and since before my first marathon in April, 2013, had started training in the Brook’s Pure flow Connects and also wore them in my marathon.  Since receiving the Skora’s I have gone on short runs to get the feel of them and my runs have been enjoyable and my feet comfortable.  I love the BASE R01.  They weigh 6.5 oz / 184 g. They have a 9mm Forefoot/heel stack height and 4mm Antimicrobial insole with a zero-drop construction.  I love a shoe that mimics the barefoot and these are just perfect and what my body loves.  The BASE also offers a high tensile stretch upper, full sockfit, high abrasion rubber with the Skora logo on the sole, stitch-down construction and reflective details, perfect for running at dusk or night.  The R01 system, is composed of 3 parts: outsole, midsole and insole. With a total stack height of 13mm (9mm without insole), the R01 system provides a moderate amount of cushioning with excellent grip and great groundfeel. The outsole is made from a durable, high abrasion, high density rubber with low profile tread. The midsole is CM (Compression Molded) EVA, with anatomical flex grooves that allow for great flex and movement.
Like all the outsoles, the R01 system has been designed to match the natural foot shape with curved heel and sidewall profiles and a concave forefoot to allow for natural motion.

Their motto is right…RUN REAL.  I aim for a shoe that allows whole-foot landing and allows me to run real.  There’s less impact on the body.  Give your body the best in footwear!  A natural-fit shoe like Skora are my #1 shoe for running and for everyday day use and I’m so glad to be a new fan of these shoes! 

I loved them so much that I made my first purchase with Skora.  I purchased the PHASE Dark Purple R02.  I LOVE them!  My experience with customer service was great and even though I was having an issue with my credit card (on my end) for about 15 minutes, the sales guy was very patient and understanding and soon my purchase was complete.  The shipping is FREE (BIG PLUS for me!) and was very fast and I LOVE that when I’m eager to get them so I can get them on my feet!  I had them in less than a week.  The packing was wonderful.  I also received a return label with clear instructions, not that I needed it!

The shoebox is so cool and I love the Skora shoe details attached inside the box.  This company even designed the coolest shoe box.  It has a magnetic closure with a cloth pull tab to open and close.  I now have something to store my race medals in, LOL!

I HIGHLY recommend Skora running shoes!  I love the Skora Running facebook page!  I love scrolling through the photos of the customers of them wearing their Skora’s.  They are a lot of fun!  The page also offers great info and inspirational quotes as well.  Please go and give them a like and tell them that I Run Long sent you! To see their shoe line, please give them a visit at;

Twitter @skorarunning

Instagram @skorarunning

Visit the facebook page of I Run Long at

Thursday, June 27, 2013

It's I Run Long 7 Month FB Page Anniversary & Giveaway!!!

7 Months!!!
Good morning, friends.  Today is the 7 month anniversary of the I Run Long page!!!  Starting this page is one of the best things I've ever done.  It has been so much fun gaining new running friends and supporters from all over the world. Since it's the page anniversary, I am doing a giveaway via LOVE CRAZY DESIGNS and you can find her on facebook.   Giveaway details at the end of the blog.

Before the facebook page, I started a blog to journal about my training and races.  I had been running 5K's and then the idea of training for a half begun and I wanted to be able to write down all the details of that journey.  I was going to be running even longer and after trying to come up with a name that was easy to remember, I Run Long was born.  Wish now I could have just made it Running Long, LOL, but anyways.  

Looking at the training plan and seeing all the miles I was going to have to run was so unreal to me, especially coming from being a sprinter and cross-country athlete in high school to running a few 5K's as an adult.  I thought a 400 meter dash was long in my high school days and here I was attempting to run longer than a 5K!  I also wanted to make sure that I shared about races and my times, what events I ran, etc. or I would forget!  Anyways, I was new to running again and was excited about starting again!  You know when you're excited about stuff and you want to just share with everyone, so, starting the running blog was a great way to help with that and to have others share their journey with me as well. I then started a I Run Long group page, but had a hard time getting that going. I started another page mainly to get ex-high school track runners back to running again and that was better, but I thought about just starting the I Run Long facebook page.  I wanted to reach not just ex-runners, but people starting out with their running, people running 5K's, half marathons and more.  I also wanted more feedback from readers, so anyways the page was born November 27th, 2012. 

Since the page has started It has been wonderful.  So many people don't get the support from family and friends and I'm so sorry.  You will find the support at I Run Long.  It's okay if they don't want to run or find it interesting, but if anyone reading this is one of those people who have no interest, please support your friends and family.  They are trying to get healthy.  If there's that little, tiny thought of giving it whirl, do it.  In fact, start with walking and go from there.  Don't say you're not a runner.  Anyone can run!  It doesn't have to be fast.

I've gotten to hear about so many of your experiences, amazing running stories, people who have been inspired by others who they have witnessed the drive and determination of their friends and family and felt motivated to do so as well.  It has been exciting to see many of you go from doing a 5K to wanting and doing a half marathon, something you and never thought we'd do, but we did it!  With training YOU can do anything you want.  I'm here to help motivate and encourage you to keep pushing forward, go run, small or long run, just move!  I enjoy the accountability on the page.  You all have inspired and motivated me.  I've had my lazy days or days I just didn't make the time to be active.  It will take time for a lot of us to get into the groove, but we must keep active by doing something, running, biking, swimming, yoga, spin class or whatever.  Let's keep motivating and inspiring each other.  We all need that.  It pumps us up, right?

I'm thankful for other pages that helped me get my page out there and many of you readers who shared with your friends and family about my page.  It has grown so quickly, more than I ever thought it would, so thank you.  The page would not be what it is without you.  I enjoy meeting new readers and learning more about their race history and everyday life as well.  Thank you for sharing with all of us at I Run Long.  Looking to help get more and more people out there to run and you all keep doing what you're doing...keep motivating and inspiring others.  I look forward to many more awesome months with you all!!!-fRAN


A big thank you to 
LOVE CRAZY DESIGNS for making this custom unisex 26.2 (numbers 2/3 inch) on silver and attached to distressed leather bracelet just for one lucky winner! Who wants to win it?  be sure to check out her amazing page.  She designs some pretty awesome jewelry and her photos are so pretty!

1. Since LOVE CRAZY DESIGNS is offering a gift for this giveaway, Go and LIKE LOVE CRAZY DESIGNS & tell them I Run Long sent you and comment in the comment section below that you did so so I can put your name in the entry.

 2. For another entry, invite a friend/family member to my fb page, I Run Long and have them "like" my page and have them put "sent by" (your name).  When they like my page, it will show up as new like on my page, but they have to be sent by so you get the credit/entry put in.

Giveaway Rules

Giveaway starts June 27th, 2013

A name will be put in a jar and one winner will be chosen. 

The gift will be sent to a U.S. mailing address.

Winner will be chosen Sunday, July 7th, 2013

Once winner is announced, you must respond with mailing address within 3 days or another name will be drawn.  If you miss out, I'm sorry, that is just one of the rules and someone else will get the gift.

Monday, June 24, 2013

Second Marathon Training Time!!!

Second Marathon Training Begins!

Who would have thought that this (me) ex-high school 100, 200 and 400 meter dash sprinter would become a marathoner....CRAZY!!!

Well, after completing my first marathon April 28th, 2013, I knew within an hour that I wanted to run another marathon regardless of the burning that was happening in my legs and being hot from running in 85 degree weather that day!  I didn’t know at the time that it would run another 26.2 within the same year though!  First of all, I had said I would run just ONE marathon just to say I did it.  How many times have you heard people say that???  Well, my first marathon experience was so awesome.  It was an honor to run in honor of those lost in the Oklahoma City Bombing and to run with thousands of others who were doing the same thing was priceless and just a few short weeks after the Boston Bombing.  The course at OKC Marathon was GREAT, the crowd support was AWESOME and shortly after the race I knew that I would run another and knew that I would be back to Oklahoma City to run their memorial run again!

 It’s not even been two months since I have learned of where and when I’d run my 2nd marathon.  I believe it will be the Bass Pro Marathon held in Springfield, MO in November.  I ran their half marathon last November and that was a great run, great course and great crowd support so I can imagine what the full will be like...nice! 

Since running my first full, I've had the opportunity to be a pacer at our local Joplin Memorial Run.  That was my first race since the marathon and I really enjoyed it!  I met nice people, Jennifer, Rob and a sweet kid who ran next to me most of the race.  Poor kid got injured tripping over a curb and could not finish the race.  Hope to meet him again one day.  He had such the go-getter attitude and he is only 12 years old!


Cover Photo
Why Green? Because Joplin is Rebuilding and Regrowing!
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Event Promoter 
Deena Kastor
Deena Kastor, considered one of the top American long distance runners, will be our speaker for the Joplin Memorial Run
pre-race banquet on
Friday May 17th. Make your reservations now to hear this amazing athlete! Register Here

Meet Your Pacers 

Checkout the Rufus Racing crew who will be your pacers for the 2013 Joplin Memorial Run this weekend! 

2:04:30- 9:30 min mile Fran Johnson
I'm Fran! Wife,athlete mom of three and assistant track coach at CHCS. I have enjoyed being back to running for the last 1 1/2 years. I have completed 3 half marathons, one full marathon & many other races in the last 9 months. I look forward to participating in many more races! See you on race day!

My training sort of started last week.  We’re about 19 weeks left until race day.  I don’t really have a training schedule, just like the first time, but just mainly doing what I did last time, which was running what I could when I could.  I increased my long run by a mile each week until I had reached 20 miles.  I do have a family and their busy with their sports too, so I’m training around their schedules.  I’ll be running about 40-45 miles a week once I get going good and maybe 25-30 starting out again.  My longer runs will be on Thursday and Saturday or Thursday and Sunday with shorter runs on three of the other days.  I’m excited!!!  

I have gone crazy drinking a lot of coffee and not eating my best since doing my 1st marathon.  I have been spending a lot of time at the ballparks of my kid's games and found myself eating hot dogs and zero candy bars.  The coffee is not a problem and it’s actually good to have as a runner, but my problem is that I use way too much French Vanilla creamer and I have been drinking about 3-4 cups most days..two in the morning, a cup in the afternoon and a cup before bedtime.  No, the coffee doesn't keep me awake at night, LOL!  I’m still drinking my water.  I’m motivated to ease up on the coffee while I train for my marathon.  I’ve got this!  I love eating salmon and veggies, spaghetti (simple, but my favorite meal) and drinking smoothies.  It’s what I ate and drank the most during training the first time.

I think training the second time around will be a lot easier.  I know what to expect, knowing how my body will handle the training.  I do want to be even stronger the second time around.  Looking back at what I’ve done so far, I know I can push harder and focus on my breathing.  I am motivated to qualify for Boston, but it’s not my main focus.  I want to get a better time than my first which was 4:21:40 and if it happens to qualify me for Boston, that will be a bonus.  I’m not that far off from what I need to run to qualify for my age group (40-44), so there’s time in the near future to reach that goal.  Thanks to those of you who have encouraged me that I can get that with no problem.  I can’t believe I’m actually doing another marathon in the same year!  Below is the 2014 Boston Qualifying times;

 Boston Marathon Qualifying Times for 2014
With the exclusion of the Olympics and various Championship races, the Boston Marathon is the only marathon in the USA that maintains qualifying times and requirements. While the specific requirements change from year to year, the requirements generally state that a runner must have completed a qualifying marathon within the year and a half before the upcoming Boston Marathon.
All participants must adhere to the guidelines set forth by the B.A.A., USA Track and Field or foreign equivalent, International Paralympic Committee, Wheelchair Sports, USA, Disabled Sports, USA, and the United States Association for Blind Athletes. Qualifying times must be met in competitions observing these same rules. Proof of qualification must accompany the application.
•For the 2014 Boston Marathon, qualifying times must be run on or after September 22, 2012
•The acceptance of official race entrants will be based on qualifying time, with the fastest qualifiers (in relation to their age and gender) being accepted first until the race is full
•All qualifying times are subject to review and verification
•All standards below are based on official submitted net time
•All standards below are equal to the 2013 Boston Marathon qualifying standards
•The qualifying times below are based upon each athlete's age on the date of the Boston Marathon in which they are participating
Open (Classes 3 & 4)
Quad (Classes 1 & 2)


The qualifying time is 5:00 hours for visually impaired athletes (men and women) classified T11, T12, and T13.
Individuals with permanent physical impairments that affect their ability to ambulate and would not otherwise qualify for entry in other divisions may be granted the following extended qualifying times:
The qualifying time is 6:00 hours for individuals who, because of the nature of their disability, have difficulty ambulating.
The qualifying time is 8:00 hours for individuals who, because of the nature of their disability, need mobility aids such as prosthetics, leg braces or crutches to ambulate.
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Wednesday, June 19, 2013

Running Safety Tips!

It's summer. That means warmer weather, more daylight, people out and about enjoying the sunshine—it has to be safer to run outdoors, right? Wrong.
Generally speaking, yes, it is safer to run when it's light out, as opposed to when it's dark, but there's something that happens to most of us during daylight—we feel invincible. And this is just as hazardous as running by ourselves at midnight on a poorly lit street.
According to a UNIFEM report, one in three American women will be sexually assaulted in their lifetime with the abuser usually someone known to her. If you find this shocking, it is. 
If you're wondering what it has to do with running, I'll tell you that assailants are no longer waiting for the cover of night to strike. They will surprise you in the early hours of morning, during a midday trail run, or abduct you from the streets of your neighborhood. Just ask the five bay area women threatened while running a popular trail; or the woman who jumped over a cliff in Malibu to escape her attacker, or even Candice Moncayo who escaped Chelsea King's killer.
It can happen and we want you to be safe. Below are some of the best tried and true safety tips from police officers, EMT's, and other safety experts.

1) Do Not Run Alone

I know, it's so simple, but it works. Two people are harder to control than one, so attackers are less likely to strike and if they do, you've just doubled your chance of survival. If you don't have someone to run with, get a dog. Or borrow a dog. Not only does it make you a less attractive target, dogs can sometimes sense danger before we can. Please note: the dog factor only works if your dog is bigger than a breadbox, otherwise, you might as well have a small child with you.

2) Do Not Run With Earphones

Again, this isn't rocket science. When you have loud music blaring in your ears, you can't hear a potential attacker come up behind you and it also slows your reaction time. Most of us runners have the bad habit of tuning out while we run. I do it—it's why most of us put our shoes on every day, and consistent loud music makes it easier to escape from the hyper-alertness of our everyday lives.  But when we dull our senses, we are less effective in the case of a surprise attack. If you must run with music, only use one earpiece, and switch ears during your run.

3) Alter Your Route

This tip is not only for those with crazy ex-boyfriends and girlfriends. When we run the same route, or the same two routes, day after day, it not only makes us easy targets for stalkers, we also have a tendency to zone out. Altering your route makes you harder to track and keeps you more alert during your run because you are navigating unfamiliar terrain.  The more alert you are, the more likely you are to escape an attack. 

4) Run Against Traffic

It makes it harder for someone to abduct you in a vehicle if you see the coming, literally a mile away.  This also helps prevent traffic related accidents, especially if you like to run in the early morning or at dusk.

5) S-I-N-G

Anyone who saw the charming Sandra Bullock movie, "Miss Congeniality," will remember her demonstration of self-defense at the beauty pageant talent show. "Remember to sing," is her line and it stands for four vulnerable parts of a person: solar plexis, instep, nose, groin.  If you are attacked from behind self-defense experts tell you to elbow your attacker in the stomach, stomp on their instep, turn and shove the heel of your hand up their nose, then knee their groin. This often sounds easier than it is, so try to take a self-defense class about every five years to keep the concepts fresh and your reaction time quick. 
You can check in with your local community college or police department for available classes.

6) Carry Runner's Mace

I once heard an EMT say, "Of all the assault calls I've been on, not one of the victims was carrying mace." This tip is conditional because mace and pepperspray are not legal in every state, but if it is legal for you to carry it, do. Runner's mace is a small can (3/4 oz) that has a velcro strap that fits easily around your hand or wrist. It is effective up to eight to 12 feet away—depending on aim—and one burst is usually enough to stop someone. 
The 3/4 oz. canister has approximately 10 bursts. An ex-army trainer has one tip on using mace: buy more than one can and practice using it during your run and right afterwards. Physical exertion, especially intense physical exertion, takes a lot of blood away from our brain and thus has a detrimental effect on our ability to think and aim. If you are going to carry a weapon while you run—yes, mace is a weapon— then you should know how to use it effectively. 
Know how a run affects your body and mind, and how to compensate for this.
Bottom line, don't be an easy target, be aware of your surroundings, listen to your instincts and know what to do in the case of an attack.  If something doesn't feel right, it probably isn't. Listen to that squeamish sensation in your stomach, stop, look around and find the quickest exit towards civilization.   

If mapping new routes is too time consuming, use websites like to find ready made runs in your area.