Here is the link to the post.

Today, Sean Kendrick led a group of us on an awesome trail run. I am so appreciative because I guarantee that, despite having a map in hand, I would have gotten lost for sure. Sean knows the park well, though, so he kept us on the trail and out of trouble.

Turns out most people who visit that park have no idea of the off road running opportunities. The park includes 27 miles of marked hiking trails, but the eight of us ran from 10 to 14 miles this morning. It will take many visits to explore that many trails.

Trail map.

Two rivers meander through the huge park, and there were quite a few areas of standing water, so don't run there at this time of year if you want to keep your shoes dry.

As for our group, no one was the least bit concerned about a little water; we slogged right on through. No worries. Actually, it did a good job of cooling us down. At one place the water was a foot deep, but there were dry miles, too. The trail surface was dirt and grass. With the recent rains, the dirt was packed and made for comfortable, relatively easy running; however, Sean said it does turn to soft sand in dry weather. That would provide quite a workout, I guess. And there were many areas where the grass on the trail was quite high, providing a very vigorous workout. 

The miles of paved trails of the park are hugely popular with cyclists, and some park there and head out on the Suncoast Parkway for a long ride.

From my home in the Citrus Park area, we took the Veteran's to Hwy. 54; we took 54 to Starkey to the park. It took us 25 minutes to get there, and I have a feeling we will return again and again because it's a wonderful location for many miles of trail running.

If you haven't been to Croom, it's a great place for a long, very vigorous trail run. I've been there many times, and every time it's well worth the trip. There are plenty of trails there; you could easily run 40 miles, but they won't be easy miles. It's kind of hilly, and the terrain varies a lot from soft sand to pine needles to leaves. There are rooty areas, but no more rooty than Flatwoods; there are more logs/trees to jump over, though. I think the shortest loop is about 5 miles; another is 8, and on up from there.  This is Beaver Gulch in the photo, the most unique area out there, I think. Looks more like a rainforest. This is not typical of the area, though. The area is an hour north of Tampa, so people don't usually go up there unless it's for a long run. And this area is closed some parts of the year due to hunting. This is not the place to run alone because it would be too easy to get lost. Make sure you go with someone who knows the trails, and take plenty of water because these are wilderness trails. No water stations.

The John Holmes 50k Trail Race and 16 mi. Fun Run will be held there on October 9th and on April 9, 2011 is the Croom 50 mi, 50k, 16 mi. Fools Run.

Most people leave from the Tucker Hill parking lot which is about a 15 minute drive from I-75. You'll find a bathroom and shower there, too.

Driving into the trail head, traffic was stopped while a group of about 30 wild turkeys crossed the road. Later we saw a deer and a snake. My friend, Linda, was recently surprised by a wild boar, resting, right in the middle of the path. Oh, and there are some pretty big spiders, too. If you're the first one on the path in the morning, you'll want to wave a stick ahead of you to knock them down rather than impale yourself.

It's quite a large chunk of wilderness just 60 minutes north of Tampa, an excellent location for lovers of trail running. Check it out here.

If you have a photo, send it along, and I'll post that along with your comments.

I'll post your answers on MojoforRunning.com as well.

Send to deb@runtampa.com.

Can't wait to read your responses!

Patriot's Park is at the intersection of Bay to Bay and Bayshore Blvd.

Most people cook out, picnic, barbecue, watch fireworks and wear red, white, and blue. Runners do all those things plus a race or two, too.

Check out this post on the MojoforRunning.com blog about the Lutz Independence Day Run, the Kiwanis Morton Plant Mease Midnight Run, and yesterday's Run Tampa Group Run. Many pics, too.

See the post here.

We'll still meet at 8 a.m. because we've got some people who'll be up very late due to the Midnight Run on the 3rd.

We'll meet at the picnic table next to the trail where it goes by Circuit City and McDonald's on Gunn.

Many of you are planning on doing one of the road races on Saturday, July 3rd. The Lutz Independence Day 5k is in the morning, and the Kiwanis Morton Plant Mease Midnight 5k/10k is that night.

Links to race websites: http://bit.ly/beoJkv  http://bit.ly/9Fmtk2

The challenge: Do any of those races AND come to the group run at Lake Park on Sunday morning, July 4th, at 8 a.m. (must do 3 miles) to be entered in a drawing for a Run Tampa t-shirt, with shipping, a $35 value. The shirt will be ordered from Running Banana.com. You'll have the option of ordering a running singlet, short sleeve, long sleeve, men's or women's, in your size.

Anyone doing more than one of those races and doing our Sunday run, will get one entry for the t-shirt giveaway for each race.

BUT do you know what? It was cooler, much cooler where we were running. At least it seemed like it. Part of that, a big part of that, was because we were running on off road trails - beautiful off road trails, I might add - but it was also because we were running together, talking, chatting, encouraging each other, making plans for more running, discussing future races, sharing running stories, and making new friends. There was a little good-natured kidding and a lot of good natured support. It was all good, very good. Maybe next week, you'll join us. Some of us will do the Independence Day Run in Lutz on July 3rd, and some of us will do one or both of the Dunedin Midnight Runs that night. Then, we'll regroup the next morning, the 4th, for an easy run at 8 a.m. at the Upper Tampa Bay Trail. Will you be there? We'll probably all have too much to eat at various BBQ's on the afternoon of the 4th, so why not burn off some calories that morning with us? 

Groups on Tuesdays and Thursdays. This affordable program is appropriate for anyone who has finished at least one 5k; we will all be targeting races of varying distances in the fall. I will work with each person to plan a schedule that will prepare you for your target race.

If you are looking for a Beginning Runner Class, that will be starting soon as well. That class is for both people who have never run and people who do run some but who need to work on building endurance. We will target a 5k or two sometime in the fall.

Want to know more about my coaching philosophy? Click here.

Pricing details here.

Also, check out my international blog and running podcasts at MojoforRunning.com. My podcasts are also available on iTunes.

And why not join us for our Run Tampa free weekend group run? Everyone is welcome! No matter what your pace, please come. We all spread out on these runs, each doing his/her own pace, and, hopefully hooking up with others going that pace; you'll see me, running back and forth, enjoying meeting all the new people and trying to run at least a little while with everyone. The more people we have, the more people we have at any given pace/distance.

If you are interested in the coaching groups or have questions about the group runs, call 813-416-4638 or email deb@runtampa.com

Surprise #1: Enjoyed a pleasant trail run on my favorite wooded trail today, a trail I've run hundreds of times, so imagine my surprise when I turned around to see what appeared to be a fox. On closer examination, I determined that it was, in fact, plastic, tethered to a tree with a padlock, and wearing military style dog tags which dangled from its right ear.

Completely creeped out by this evil looking creature, I resumed my run.

Surprise #2: Got a phone call from my dermatologist's office. I had had a biopsy of a suspicious spot on my lip and another one at the base of my neck three weeks ago. I had gone in because I thought the spot at the base of my neck looked suspicious.

In fact, it fit several of the criteria for skin cancer, so, having already had one basal cell carcinoma and several other suspicious spots removed, I knew to have it checked.

Variations in pigment, larger than the head of a pencil eraser, incongruous shape, etc.

But, of course the doc did a thorough inspection, and as he looked at my face, he asked about the barely visible red spot on my lip. I had stopped worrying about that years ago after having it frozen a couple of times.

He said, "Mind if I biopsy that, too?"

When the doctor left the room, he said, "I'll see you in six months."

I said, "You mean if these come back normal?"

He said, "Oh, yes."

Well, the nurse explained today that the spot on my lip was a squamous cell carcinoma. I wasn't sure how bad this was, but I do know that 'melanoma' is the word you really don't want to hear. She said this was not too serious if it's caught early and would not require surgery if they take care of it now. It would simply involve scraping off the top layers of skin and would leave a scar about like a cigarette burn.

Hmm. This is my lip we're talking about, and I have to tell you, the biopsy left a scar that still looks like a cigarette burn. So, this sounds like it's going to be pretty ugly.

But, what can I do? I wish I could travel back in time to those carefree years when I swam for hours in the middle of the day, every day, and years later when I worked as a lifeguard, proud of the gorgeous bronze tan I earned with 8 hours a day on the pool deck.

Even when I was ten, I remember my mom telling me that I would get skin cancer if I didn't stop getting sunburned. When I think back over my lifetime, I think about how many times she was just so incredibly right. Why didn't I learn to listen sooner?

So, now I pay. I will have the spot removed; it will look ugly, but I will think about all the people who experience disfiguring burns and other such things and remember that I brought this on myself.

You may wonder why I am discussing this personal matter here, but I have spent a huge number of hours in the sun in my life. Yes, the most intense time frame was when I was a teen, but I have, indeed, spent too many hours running in the sun as well. I'm careful to always wear sunscreen, but the damage I did years ago cannot be undone. If anyone reading this is more careful because they've read this, then it's worth telling, and as a running coach, if I can guide anyone to a healthier, safer running career, then  it's my responsibility to do that.

Surprise #3: I've been publishing running articles on Ezine.com for several months, and most of them are about running, so you might want to check them out here. I have posted most of them here or on Mojo for Running site, so you may have seen them already.

Anyway, the surprise is that I received a package in the mail from Ezine.com today. A few days ago, when I submitted Article #10, I received an email saying they had promoted me from Basic Author status to Expert Author status. I didn't exactly jump up and down because I do have degrees in English and Journalism. I guess I should be able to write reasonably well, and I have published many pieces over the years, online and off. Still, it was a nice surprise when the package arrived. It was a mug to commemorate my Expert Author status. It's not exactly a Pulitzer, but it's much better than skin cancer.

I'm guessing that's the last surprise for today, but it's early still, so we'll see.

One more thing: Several of us are running at Croom tomorrow morning, Sunday. If you've never been to Croom, it is in the Withlacoochee National Forest and was named by the World Wildlife Fund as "One of the 10 Coolest Places You've Never Been." I have been, and I agree.

Check out this video

of the 2008 John Holmes 50k and 16 mi. race. Wendy and I are in there somewhere. This year's John Holmes 50k and 16 mi Fun Run are coming up October 9th. If you haven't done it, you've got the whole summer to prepare. Register now for motivation through the hot summer months.

I'll be going slow and easy tomorrow and doing the 14 mile loop, but Wendy is leaving earlier and doing 20. I'll be leaving Tampa at 5:45 and planning to meet her at 7. These are gorgeous trails; as Wendy says, you feel like an animal running through the woods.

Here are her comments: "For anyone who may be interested in trail running in Croom this Sunday, May 30. Meet at 5:30 a.m. or 7 a.m. My plan is to leave from Tucker Hill at 5:30, run about 5 miles and be back at Tucker Hill again at 7. At 7, I'll be doing the 14.4 mile loop. I'll leave a cooler of water midway on the 14.4 mile loop with extra water for everyone. Right now, I think there may only be 4 of us. I average about 14 minute miles on these trails. We can run together or there are maps at the trail head that are relatively easy to follow and the turns are marked but you have to pay close attention. It's a great trail and there are some hills. Let me know if you plan to join us :)"

You can send your email to me deb@runTampa.com or call me at 813-416-4638.

Here is a link to a map of the route.

We all know Bayshore is beautiful, but if you don't live in that part of town and haven't seen it in the early morning, you wouldn't want to miss it, and the view from Ballast Point Park is worth getting up for as well.

There is a water fountain at Patriot's Park and Ballast Point Park has both water and bathrooms. Come one, come all. Last week all distances were represented, from walkers going three or four, to others who went as far as 17 and everything in between. You go your pace and turn around whenever you want.

This is a  G R E A T  opportunity to meet other like-minded people. Make new friends, share stories, compare training plans, discuss past and future races, laugh, and sweat together. Everyone is welcome. If you haven't ever run with a group, please give it a try. I promise, you will feel welcome, and you will want to come back next time. Got questions? Email deb@runtampa.com.

It's all good!

Patriot's Park is at the intersection of Bay to Bay and Bayshore Blvd. 

I know some people training for a marathon or ultra may be doing long runs of 15 to 20 miles and may think it it will be too warm to start such a long run at 7 a.m. In that case, I suggest parking at Patriot's Park and doing a run in the other direction first, then returning to the park to join the rest of us later. That is a great way to break up a long run, but for the sake of safety, make sure you have someone to run with before you join us.

Next weekend we run at Lake Rogers Park in Odessa on Sunday, so if you can't make it tomorrow, be sure to put that next run on your calendar.

Make friends!   Get fit!   Have fun!

We had walkers who went three or four miles, runners who went 12, 13, and 17 miles, and everything in between, including a 12 year old, running with his mom and thinking ahead to his first 5k. Good for you, Jeremy! It was all good. Loved meeting seven new people, too. Well, six new people, and reconnecting with a friend from high school days. That was awesome! So good to see you, Diane. Looking forward to next week!

Wildlife Sightings: A couple of us spotted black racer snakes. Linda had to pause and wait for one to move out of the way. One slithered across the trail in front of me while another remained coiled right next to the trail. At first I thought it was a discarded tire tube. I believe they are mating now; we always see many at this time of year. Wendy saw a baby deer and an owl. No sign of the huge deer I saw while running there Friday morning. It was the biggest deer I've ever seen. I didn't know deer could even get that big, but Andres tells me that particular deer is kind of famous out there, the king of the trails. Cool! I'm honored to have shared the trail with that beautiful animal for a few moments.

Bikers: Quite a few off road bikers out there by the time we finished, but they are always polite and careful. I think we share the trail well. I like that we all appreciate the beauty, take care of it - very seldom see trash out there - and take care to be safe. Bikers will almost always shout if you don't see them, and they yell out how many others are behind.I never mind jumping aside while they pass, and they always should, "Thank you!" or some encouraging words.

A Side Note. If you haven't read it, you might enjoy reading my post, "The Motivating Power of Words," about an incident a few months back when a biker called out encouraging words to me at Flatwoods.

The Trails: No standing water on the Main trail yesterday; however, Wendy did a bit of exploring on her 17 mile trek and discovered a more obscure trail named Cypress something that she described as "... muddy and boggy with fallen trees, and fantastic." We usually take the Main Trail through Morris Bridge Biking area, but she took side trips on Grandpa, Ridge, Gator Bait, Indian, and more. Those are great trails, some challenging areas due to palmetto roots criss-crossing the path and the occasional log, but that's great training for picking up your knees. It simulates a popular running drill.

And, of course, anytime you run on varying terrain, you're also training balance and working core. Thus, the benefits of running are magnified. When you get home, you're really tired, but wonderfully so :)

Next Weekend, we'll be at the Bayshore, May 29th. We'll meet at Patriot Park at the intersection of Bay to Bay and Bayshore. There is water there and parking, but no bathrooms. We'll run to Ballast Point Park. That's a lovely park with a pier and bathrooms, then back, and those wanting more miles can head in the other direction on Bayshore Blvd. We'll plan to leave at 7 a.m. Looking forward to it.

Then the next week our group run will be off road again on June 6th, SUNDAY, 7 a.m., at my very favorite trail, Lake Rogers Park, in Odessa, on North Mobley Road.

It was lovely, and what better way to enjoy that great run than with new and old friends and great conversation. Some walked, some ran; some went one loop and some went two or more. It was all good.

Join us next week, May 22nd, at Trout Creek Park, at 7 a.m. Trout Creek is located at 12550 Morris Bridge Road (extension of Fletcher), on your left just after you pass under I-75. The entrance road is at least a mile long. Then you'll see a large parking area. We'll meet at the adjacent restrooms. Then, we'll actually run to the north, up the berm and then drop down onto the trail to Flatwoods Park.

It's not likely to be wet on that trail, but you still might want to wear a pair of older shoes. There is a water fountain at the starting point but not along the trail; so bring water. Also, the insects can be pesky, so you'll probably want to bring repellent.

The distance is your choice. Turn around after half a mile if you want. We'll take an out and back trail. On the other hand, there will probably be people doing as many as 15 miles, maybe more. All speeds, all levels, all welcome. Lots of options. Click on the links above for photos and maps. The parks open at 7 a.m.

Email deb@runtampa with any questions.

I sent out the May Run Tampa Newsletter last week, but I don't have email addresses for many members who joined through Facebook. If you would like to receive the quarterly newsletter, please register here so I will have your email address.

*This week's group run will be at Lake Park on Sunday at 8 a.m. Sunday morning's run will be an easy recovery run for many of us who will be doing one of the Miles for Moffitt races Saturday. 

Remember, the group run is whatever distance you want it to be. We don't try to stay together. Rather, everyone goes the distance they choose at the pace they choose. The more people we have, the more people you'll have who are running your pace. Very important: Because it is a county park, there is a $2 per car park entrance fee.

I'm happy to report that we also had some walkers last week, and I hope we'll have even more this week. Please encourage your friends and family members to come out and join us. Lake Park is on N. Dale Mabry, on the left just before you get to Van Dyke. You'll have the option of running on a dirt road with water kiosks along the way or adding some beautiful off road trails to that.

You see, when my sister Laurie died, I had the dreadful, painful task of going through her belongings and emptying out her apartment. Just thinking about it, even now, years later, makes my heart hurt. It was good for me, though, going through her belongings, because it reminded me of everything about her, things I wanted to remember. It helped me say good-bye.

I would spend a couple hours every day bagging up things to give to charities, careful to select charities that would be able to use those specific items, more careful than I normally would have been, because she would have been that thoughtful.

I would take some things home to keep, some because they would be useful to me, and some because they had meaning for me. The yellow bowl fit into that category.

I hadn't seen that yellow bowl in a long time, but when I saw it, I knew I would keep it, at least until I passed it along to Wendy.

Hugging that bowl, I remembered sitting on the terrazzo floor of our Forest Hills home with Laurie and my mom as we shelled conch peas for dinner. I remembered watching my mom's hand travel the circumference of that bowl, always in a clockwise motion, over and over, as she mixed potato salad, Railroad Hash, baked beans and chocolate icing. I took it home.

I've used that bowl many times in the ten years since then, always feeling a twinge of guilt, wondering if Mom would have liked to have it back. She might not have even known my sister had it. You know how kids sometimes appropriate things they need when they move out.

Well, I found this great Mother's Day card that says, "A good mother lets you lick the beaters; a great one turns off the mixer first." I got to thinking about 'licking the beaters.' How many times had I or one of my siblings cried out, "I get to lick the beaters"? I bought the card.

Licking the beaters took on epic proportions at our house. The card reminded me of that yellow bowl because Mom always used that bowl when she baked cakes and cookies. There were four of us, so two would get the beaters, one got the bowl, and the fourth would lick the spoon. Sounds like a bad deal for the fourth, but Mom always made sure the spoon was full.

On Mother's Day, I took that bowl back to my mom, not to give it back, but to tell her that I have it, that I cherish it, and why I cherish it. I offered to give it back, but, of course, she wanted me to have it. I knew it would go that way because I know my mom.

That bowl has carried all the best foods I've ever eaten, but today, it carried my love.

If you haven't registered for my newsletter, please do. Did you know that Al Lopez Park has a new race course? Well, it's not a lot different, but to find out the latest, check out the article in the May Run Tampa Newsletter. It will be in your email box very soon. See you Saturday.

For years, people have been surprised that I do little stretching, and none before a run, and despite that have experienced no serious injuries in over 30 years of running. Well, this article supports my behavior and results.

"Most experts agree that this kind of static stretching before workouts is not just counter-productive, but potentially harmful."

In the article, Kieran O'Sullivan, an exercise expert at the University of Limerick in Ireland, says that it does help with flexibility but that the time to stretch is after the activity or "...at the end of the day."

The U.S. Centers for Disease Control and Prevention reviewed over a hundred stretching studies and concluded "... people who stretched before exercise were no less likely to suffer injuries."

They suggest emphasizing the warm-up instead, which makes great sense to me. I think it's good, even advisable to 'loosen up,' but not to stretch. The article points out that being tight may be your muscles' way of protecting against injury, and when you do a static stretch before exercise, the muscle may even compensate by contracting, its way of defending against overstretching, which could actually slow you down by keeping you from moving as freely.

Don't get me wrong; I'm all for stretching, carefully, at the appropriate time, and I wish I had done more of it earlier in my career, but I imagine not stretching, ever, before a run, has benefited me.

They say it will probably be a long time before the message trickles down to the masses. I imagine so; many, many people still go with the old adage of "Drink before you're thirsty," even though that was disproved a few years ago, in favor of the much more logical, "Drink when you are thirsty." More people die in marathons from drinking too much, hyponatremia; in fact that's a real problem, but I'll save that for another post.

Here is the stretching article. It is critical for athletes to keep up with the latest research. A good way to do that is to read running magazines, reputable mainstream health and fitness magazines, and listen to podcasts. There is plenty of info out there, and it is constantly changing. Be careful about getting advice from fellow runners; that advice is sometimes outdated. Stand near the starting line of any race twenty minutes before it starts, and you will see people sprawled on the ground, stretching, because, hey, that's what you're supposed to do, right? Those people should all be in the middle of an easy warm-up run at that time.

Several people have asked about weekday runs as well. I figure I'll get the Saturday runs going first and that will give me an opportunity to get input regarding weekday runs. While the Saturday runs will rotate among different locales (see my last post), weekday runs should be at the same place (s) each week and should be centrally located.

What do you think?

I will post the dates and locations for the May runs soon.

People often contact me because they are looking for organized group runs, and I surely understand that; it's so much more fun to run with a group. So, now you will always have the option of running with the Run Tampa group.

We will usually meet on Saturdays at 7 a.m. (until it gets warmer; then we'll start earlier), and we'll rotate among several venues. We'll run on trails, frequently. Many runners/walkers would like to get 'off road' but would not try it alone. This will make it possible for many more people to experience the great 'off road' trails in our area.

The location will change from week to week:

• to be convenient to more people
• because it's boring to run at the same place all the time
• to include great trail runs/hikes
• to introduce everyone to all the great running venues in this area

Runs will alternate among these locations: Trout Creek, Flatwoods, Al Lopez Park, Bayshore, Upper Tampa Bay Trail, Lake Rogers Park, Carrollwood Village, and Lake Park. Occasionally, if there is enough interest, we'll schedule runs in Withlacoochee National Forest, Croom, and Alafia.

Runs will be on Saturdays unless there is a Saturday race that most people (the people who join us regularly) plan on doing; those weekends we'll move it to Sunday, but this will be planned well in advance and will be reflected in the posted schedule.

One more thing, let's try to get a whole group of walkers out there, too. Most of us runners know someone who would love to have a group to meet to walk/hike with. It would be especially nice for these  people to get to hike on some of the many scenic off road trails. This group will be an opportunity to introduce runners and walkers to some wonderful trails that they might never discover on their own.

Please pass this information on to anyone you know who you think might be interested.

I will post the schedule of where we will be each week on this site, but please also register (in the box on the upper right of the Homepage) to receive a newsletter because I will announce the schedule in the newsletter as well.

Remember, since all levels and ages are invited, A N Y O N E might be interested, and E V E R Y O N E should come.

I welcome your comments as we move forward with this exciting project. We have thousands of runners in the bay area, but a relatively small number run with organized groups.

The group run is free, of course.

Just go to their site and click on 'Shop' in the menu bar. Then click the big red 'Misc. Graphics' button.

Scroll all the way down, and you will see the Run Tampa logo. Click and continue according to instructions.

Full sizing information is provided on the site.

Running Banana shirts are unique in that they are not screen printed. The artwork is actually impregnated into the shirt, a huge benefit because that means the portion with the artwork retains its technical qualities, i.e., wicking. Run Tampa has well over 200 members - and that's just the ones registered through the FaceBook Group - and the number is growing every day. Get your shirt now to make it easier to meet each other at races.

This race lived up to its billing and then some. Let's see. Can you imagine running over water and through mangroves on a picturesque trail which includes six wooden bridges? Can you imagine a post race party with white tablecloths on the tables? Can you imagine potted flowers and candles on every table under a huge white tent - imagine like for an outdoor wedding reception - in case of rain?

And can you imagine catered pasta and salad? Beer? Yeah, that too. Oh, and delectable deserts from a well known local bakery. Yes, they had all that. Oh, and the usual bagels, bananas, oranges, etc., of course. And did I mention tiles as awards and chip timing. Yes, this was some race.

Oh, and did I mention there was prize money? Yes, that too. 

Congratulations and thanks to Race Director Doug Schiller, Fit2Run, great sponsors, and many volunteers.

It was only the second annual Robinson Preserve 5k, but the turnout was fantastic, about twice what it was last year, and I predict when word gets around, the numbers will continue to grow. Put it on your radar for next year and register early, I will.

About Robinson Preserve:
William Robinson and his son Parks Robinson owners of Fit2Run donated 6.4 million dollars worth of land, and the Manatee County purchased the rest to create this 497 acre preserve. There are 6 miles of kayak and canoeing trails, 12 acres of openwater, 56 acres of marshland, 20 acres of uplands, 2 docks, a 500 foot long boardwalk, 6 bridges, 10 miles of coastal, 7 milesof shell walking/jogging trails, 2 miles of paved trails for the handicapped, fishing piers, bird observation locations, live nesting Eagles, even a 56 foot observation tower.

CLICK  TO SEE ALL THE PHOTOS I took.  And thanks to my friend Hilda for taking some of the pics. There aren't many, though. It's a bit difficult to get good photos after dark, and this time I was busy running this race. I can't resist a great race in a beautiful place.

Race Director, Doug Schiller says, “If you haven’t experienced this amazingly beautiful property, you’ll surely want to now. And, if you have, well, you’re probably already registered for the race.”  

• 5k Chip timed and participants receive a New Balance tech shirt

• Enjoy a GREAT post race party and silent auction, DJ, dinner, beverages and more

• The 5k route is over shell packed trails, six bridges, winding around mangroves, vistas of Tampa Bay Sunshine Skyway Bridge, and 100’s of species of birds then finishes on a paved path

• Kids’ races 3 to 12 years receive official race t-shirt, bib, packet, and finisher’s medal

• Cash awards to the M/F top finishers and award tiles to all winners in their respective groups

See the photo album in the column to the right or click here to access all 149 photos in a Picasa album.

Tour de Village 5k and 1 mi: Great race, all off road and right in the middle of Carrollwood Village. Most people would never guess that there was enough open off road space, especially a lovely wooded area, in the middle of Carrollwood Village, but, in fact, that is the case. Click here for results. Click the photo album at the right to see 25 of the best photos or click here to see a Picasa album that includes all 103 photos.Click here for results.

  Trout Creek 15k and 5k Trail Runs, Thonotosassa
Despite lots of rain last week, Tampa Races still managed to pull this one off, although 3' deepfast moving water necessitated changing the race course. The weather yesterday morning, however, was absolutely pristine. As I crested the berm at the beginning of the race, I was moved by the site of the intense blue sky, all the runners around me, and the paths before me. Click here for results. Since I was running, I don't have many pictures, but I did get a couple.

Armadillo Run 5k and 10k in Oldsmar:
This race is quite a popular one. I haven't done it in a few years, but it is an annual tradition for many runners. Click here for results.

Shamrock Classic 5k in Brandon:
I have not done this one, but one day I will. Click here for results.

Global 5k Cross Country Run, Brandon

Zephyrhills Founders Day 5k

These other activities are excellent and worthwhile, but your body is not resting/recovering on a day when you do that.

Take a look at your workout journal. Are you giving your body time to recover?

The other issue is running more. Yes, you might need to run more. The runners who run the most - and by that I mean put in the most miles - experience fewer injuries. All the drills, speed work, weight training, hill work, and stretching in the world cannot make up for an insufficient base. Make sure you begin each macro cycle by building a good base, and then maintain those miles throughout most of the season.

Without a good running base, your taper will not be effective. It can't be. Remember, the whole concept of a taper is to drastically reduce your mileage. If you haven't established much of a base, you won't have much of a taper because there cannot be a drastic reduction in mileage. Therefore, it won't have the effect it could have had.

For a detailed explanation of how to properly build your base and how to apply the hard/easy principle, listen to Mojor for Running Podcast #4 and #5.

Now, there are some experts who promote a three-day-a-week marathon training program. I am sure this can work, but I think it can only work with lots of cross training. And, one ting I don't like about that program is that it requires you to make all of those days hard training days. Seems to me that that would be tiring and tiresome. I would not want to think that every time I go out to run, it's going to be intense. Sometimes, this kind of a program is necessitated by a busy schedule or by an injury. In such situations, this program would be a good alternative to the ideal training regimen.

Running most days of the week and applying the hard/easy training principle will make it possible for you to get in lots of miles AND adequately recover from those miles, thereby optimizing and maximizing your results.

Race Director Susan Harmeling reported a record number of participants this year, at around 25,000, and that's no surprise. Running seems to be continually gaining popularity, and this event has a great reputation in the running community. I never miss it.

With a 5k, 5k walk and stroller roll, 15k, marathon and half marathon, the weekend offered something for everyone. Sadly, it was the last year for the marathon, however.

Congratulations to all the winners, to all who finished, to Race Director Susan Harmeling, the City of Tampa, sponsors, and volunteers.

Check this photo slide show on TBO.com and Bill Ward's article here for more details.