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.

4. Leg turnover drills probably have the greatest potential for increasing your speed. These are sometimes called foot strike drills. See how many foot strikes you can do in a minute. Strive for about 90, counting only one foot or 180 if you count both feet. Don't pay any attention to forward movement. That's irrelevant. Just concentrate on rapid foot strikes. Cool down with an easy jog for a few minutes. Then repeat. Great drill. 

5. Drills. There are many different kinds of running drills. The purpose of most drills is to overemphasize correct running form. Every running coach has their favorites. Go to YouTube and enter "running drills" or "drills for runners." Don't just accept anything you see; look for drills demonstrated and recommended by well known, credentialed coaches.

6. Add weight training. If you've never done any weight training, you might be very surprised at how much it can improve your running speed. AND don't ignore your arms. They are the levers that help you propel the legs forward. If you are already doing weight training, consider making some changes in your workout; be sure you are doing the right exercises for runners; you want to strengthen all muscles, but remember that there are usually several ways to strengthen each muscle group, and some will be better for runners than others. And be sure you are performing them correctly. 7. Core. Improving core strength helps you to be lighter on your feet. It will help you avoid sinking into the ground with each stride; rather you'll feel more like you're gliding over it, which is, of course, faster. Study photos of yourself when at the end of a race. You may notice that you look like your torso drops closer to the ground with each stride than it did in photos taken early in a race. Strengthening your core and all other muscles will help reduce this type of fatigue and keep you running with less sinking.

As always, be careful not to overtrain, i.e., work too hard too often, and don't do anything you are not properly conditioned to do. Keep in mind your age, experience, and current fitness level. Also, you wouldn't want to try to incorporate all of the ideas at once. Consider where you are in your training cycle before adding some of these ideas. If you are in the middle of your racing season, it may be best to wait until after the season and incorporate some of these ideas into your next macro cycle.

After reading this list, you may be pumped to try a few, but one caveat, if you did not begin the season - your macro cycle - by building a sufficient base, then that is the most important thing to change. First, because it is the most likely thing to result in improvement, and, second, because doing so will greatly decrease the likelihood of injury, allowing you to safely incorporate the other suggestions.

Race for Haiti 2010

Jingle Bell 5k Run

St. Pete Times Turkey Trot

Women's Half Marathon

Great West Chase 5k

Rattlesnake Run

HCSO Sheriff's Ranch Run

Click below to see all the photos in a Picasa album. If you would like prints, you can order them straight through Picasa from Walgreens, Ritz Photo, etc. Sorry for the delay; there was a problem with uploading from Picasa to Smugmug, the photo sharing service I normally use.

Click here to see all photos.

Are you feeling like you wish you could help? Try this.

Rose Woodard of the Haitian Education Project at St. Leo University is putting on a 5k race to benefit Haiti on February 6th, at Al Lopez Park. Please try to make it.

The flier is here. The pledge form is here.

Or go to haitianeducationproject.net to register.

Just two words, but I gotta say, they sure had an impact. Hey, I'm 56 years old, and I do train hard. What can I say, those two words made me a little lighter and a lot stronger. My arms began to pump a bit harder, and I know I was taller when I rounded the next bend.

I spent the miles after that, contemplating the power of words. Of course, their power is partially dependent on the speaker.

Several days a week, I run with my bichon, Bailey. He absolutely loves it, and I just cherish him. Sometimes, I'll say, "Good boy! Bailey's a good dog." I say that to him a lot. I guess it's the same thing as saying, "I love you, Bailey."

Now, while I'm sad to see the holidays go, I do look forward to taking better care of my body in the next few weeks by returning to my usual routine of healthy living, plenty of exercise and a nutritional diet.

I think they say the average person puts on about 5 lbs. at this time of the year; over-indulgers may put on 7 or 8 lbs. I bet many runners even add one or two. Yes, I love the holidays, but it is the one time of year when I am most likely to veer off my straight and narrow, healthy path.

As I check in with my friends on Facebook and in person, I am hearing stories of whole days without exercise, fewer miles than planned, little rest, too many rich foods, colds, more alcohol than usual, etc.

So, let's all get out that 2010 calendar and start planning.

First, literally, take a look in the mirror; then, take a look inside - inside of you, I mean. Listen to that little voice that knows what changes would really improve your life and your health.

Assess your weight, or more importantly, your fat:muscle ratio; that's much more revealing. Do you need more time at the gym? Should you do more strength building exercises? What about cross training?

Assess your life. Is your dedication to running in conflict with any part of your life? Maybe as you look toward next year, balance is the key. For some people, more running would benefit them in every way; on the other hand some people have been obsessed with running. Those people would benefit by concentrating more on putting their running life in perspective.

Assess your social life, too. Do you make it a point to run with friends? Do you need to meet more fitness minded people? If you need people to run with, email me. I can hook you up with running groups of all speeds all over Tampa and even in St. Pete. There is no need to train alone. And most of these groups are FREE. Consider this: In the last few years much research has been done to determine what activities improve the quality of life and even extend life. Research shows that people who have many friends tend to be happier and live longer. And the more frequently these people tend to spend time with their friends (and family), the greater the effect. So, hanging out with your friends and family is a prescription for improved health.

Assess your physical condition. Were you plagued by injuries in '09? Maybe your main goal in '10 should be to slow down your training schedule, to build fitness gradually to prevent recurrence and eliminate any chance of new injuries. You may be saying, "How do I do that?" Well, a coach would be a big step; a coach can set you up with a training schedule that should keep you healthy. Also, listen to my free Smart Running podcasts. One of the main purposes of that podcast is to provide common sense training information. You can subscribe through iTunes or go to MojoforRunning.com, my national website, and listen at your computer. You don't need an iPod or an MP3 player to listen.

On the other hand, maybe in '09 your training tended to be haphazard, catch-as-catch-can. Then make this year the year you learn the primary training principles, apply them to your training, and stick with your plan.

Do you get any alone time for meditation? Do you get regular, pure, uninterrupted quiet time? I recommend running or walking in the woods. We have plenty of parks with off-road trails. A hike in the woods will strengthen the ligaments and tendons in your legs and feet and improve your balance while providing tranquility to help with handling the stress that everyone experiences. One of the best things you could do for yourself might be scheduling a weekly hike in the woods.

With all these considerations in mind, take a look at the Run Tampa calendar, and start studying races. I am a big proponent of lots of racing, but it's important to look at most of the races as process goals, meaning you do them as speed training and race training to prepare you for your goal races. So, what I mean is that many of your races are training races designed to test your fitness level at that particular point in your training. You also do them to practice racing that distance. Doing a long run is not the same as doing a long race, so doing long races as practices makes sense. Racing is also a good way to meet other runners.

Why not resolve to improve your training schedule and resolve to stick to it? Again, the Smart Running podcast will help with that.

Now is the time to plan your goal races if you haven't already done so. Pick your practice or training races, and fill in the cross-training, speed work, and mileage that will get you there safely.

Most importantly, make sure your running goals fit into the rest of your life just as the rest of your life must fit into your running schedule. If you plan it right, each will benefit the other.

Last week was just not a good week for me, the week leading up to the race I mean. It was just extra hectic and quite stressful, so, not having pre-registered, I seriously considered staying home and going for a long run at sun up, but I had told them I'd go, and there was also that nagging voice whispering in the back of my head, "You know if you go, you'll be glad you did. You know you'll enjoy being with your friends. You know you're ready for this race and likely to have a good time. You know you can take a nap when you get home. You know that even though the temp will be in the forties, you'll be toasty after running a couple of miles. You know that no matter how hilly it is, it probably won't be any worse than San Antonio. You know you run well in the hills. You know you'll be sorry if you don't go!"

Turned out, the temp was, as predicted, in the forties, and the wind was really blowing as well. I would never have predicted that we would all have excellent races, but we all did. It was one of those magical mornings, and I wouldn't trade it for anything. The voice in my head was dead on.

A small and low-key race, there was no photographer and not a lot of food, but piping hot hot chocolate made up for that. They let me take my age group award and leave right after the race, which I liked because it was just too cold to stand around waiting for an awards ceremony.

It was just Jackie's and Lee's second half marathon, and both had huge PR's. Wendy has done many halfs, but still dropped a huge chunk of time as well. That was my 16th half, and I had my best time in several years, only two minutes off my best ever, even in the hills.I'll definitely add this race to my half calendar for next year.

We had our own personal one man photographer, support crew, and cheering section, too. Thanks, Michael. You were great!

There is a reason why that voice in my head had so much to say. It's because I've done so many races before, and I know that I'm always glad I did them after I finished. Some are better experiences than others, of course. This happened to be one of those. Once again I find myself thanking my friends; I certainly would not have gone if it weren't for them, AND once again I find myself appreciating the voice in the back of my head that is much wiser than my conscious self.

Congratulations to Lee Stephens, the first male, a LOLHS alum, and Brandi Nichols, the first female. Also, Oakstead Elementary won the school category. See their photo below. Congratulations to those hard working kids and their dedicated coaches. The race started at the rec center on Collier Parkway and then turned into the Lake Padgett area. I recommend this race to anyone. A couple of things set this race apart from most races. One is that they have team categories for father/son, father/daughter, mother/son, mother/daughter, brothers, sisters, and husband and wife. Wendy and I teamed up as a mother/daughter team, and I love it when we get to do that. More race directors should do that. We didn't win our category, but just wait til next year.

The other unique thing is that - as you may have suspected - flapjacks are served after the race along with OJ and sausage. Now that's my kind of post race food. And kudos to the volunteers because they managed to serve several pancakes each to all those runners without a long line. I guess they've been doing this long enough to have mastered the procedure. 

I had a great race, only 12 seconds over my PR, a good final speed workout before the Florida Half Marathon in Clermont next weekend.

Running Watch/GPS
A running watch with GPS. Garmin and Timex each make some excellent watches. I highly recommend either the Garmin 205 or 405. I have the Garmin 205, and it has served me well. For years, when I went for a long run, I'd have to drive it off beforehand in the car to check the distance. With my Garmin, I never have to give that a thought. Also, of course, I love being able to look down and check my speed. The reason I recommend the 405 is because it is smaller on the wrist. It looks more like a wrist watch, and it has the added feature that it will tell you your average speed at the end of the run. That's nice. These can be purchased right here at Amazon through Run Tampa. This will not cost one penny more than if you went directly to that site.

Heart Rate Monitor
I am hoping to receive one of these for Christmas, myself. These serve two main purposes. One, is that they allow you to make sure you are working at the level you want to be working at. If you are supposed to be doing a certain level of difficulty when your are doing speedwork, the watch - in fact, the heart - does not lie. You will know your true effort. The second benefit is as a control device. Yes, an even bigger benefit, I think, is that you can make sure you are not running too hard - putting out too much effort - when you are on an easy run. Indeed, overtraining, is at least as much of a problem as undertraining.

Shoes
What runner doesn't want new shoes? This is a good time to get that runner the pair he or she has been drooling over. You know that pair that is just a bit more expensive than that person usually buys. Lots of places have deals at this time of year. If you click the 'Coupons' button on my homepage, you can print out a coupon to The Running Center on North Dale Mabry and save some bucks.

Vibram Five Finger Shoes
These shoes deserve a separate mention because they are wild. I love them; however, I don't necessarly recommend them for running. I plan to get a pair myself and experiment, but I will be VERY careful and only run off road with them, and even then, I plan to start out with only like one tenth of a mile. That said, these shoes are wonderful for just wearing around, and for yoga, etc. I have tried them on and they are really NEAT.

Massages
Ooh la la! Wouldn't any runner want a massage - or two - or three? Again, click on the 'Coupons' button on my homepage to get coupons. Massages are not just for pleasure. They help get runners primed for races, and afterwards, they help with recovery. But, hey, who needs a reason for a massage. Yes, a massage gift certificate is ideal.

The Stick

This handy gadget is THE most effective gadget for massaging sore muscles and working out cramps. Every runner should have one.

Running Apparel
Find out what kind of running shorts he or she likes, and get a couple more pair just like them but in different colors. Most of us have our favorites and would love a couple more before the manufacturer changes the style like they always do. A lightweight running jacket would be nice at this time of year.

Music
Give the gift of music with a gift certificate for iTunes. This could last well into the new year. Most of us like to regularly download new running music.

Hats
Many runners wear hats or visors some or all of the year, and it's nice to have several, so this is always a good option. Many people wear them to keep warm in the cooler months, but lots of people wear them throughout the year to keep their hair out of the way.

Audible.com
I've said this many times. I love to listen to books while I run. I download them from Audible.com. The selection is massive.

Yoga
How about a gift certificate to a yoga studio? All runners would benefit from yoga, but sometimes the added expense is prohibitive. If the runner you're buying for already has a membership to a yoga studio or goes to classes at the Y, why not get that person a yoga mat. It's really nice to have your own.

Socks
Runners need lots of socks, and good socks are expensive. It's also fun to give funny socks. You can't have too many.

Hydration Packs
Everybody runs in places where there are not water fountains, at least some of the time. And if it's a long run, a hydration pack is a necessity. Amphipod and Nathan make some nice ones. Again, available at The Running Center. Print out the coupon. This is a great gift.

Books
There are hundreds of books about running, and most runners are fascinated to read some famous runner's philosophy. Again, these are all available through this site. You will see a 'Book' widget in the column to the right with many, many suggestions of running books. Here are a few of my favorites:

Number Belt or Joey Pouch
A number belt is handy, particularly for triathletes. Any runner night like to have one, though, because it enables the runner to stop putting holes in their shorts when attaching a race number. I have a Joey Pouch that I love. It will hold my phone and a couple of gels.

Amphipod Pockets
I have two Amphipod Pockets that I bought at The Running Center. They have a metal clip that clips onto the waistband of running shorts. Excellent for keys, phone, iPod, etc. Every runner should have one of these.

Compression Socks
I don't know if these work or not, but I've seen lots of runners using them. The runner you're buying for might like to give them a try.

Stocking Stuffers
Load up on Gu, Shot Blox, Jelly Beans, Power Bars, etc. Again socks are good for this. How about a key container that can be attached to the shoe? Shoe inserts can cost upwards of $20, but they can extend the life of a pair of shoes, and they also make them fit better. You can't go wrong with this.

Balance Board
I have one of these. It's great for loosening up ankles before and after a run, and if's also beneficial for working on balance, an often overlooking element of conditioning.

Some people would say running is a sport that doesn't require a lot of gear, but if you ask a runner, we would probably all disagree. The thing is that every piece of gear has a limited life, shoes, for example. And even watches and electronics will eventually need to be replaced in lieu of newer, fancier models. Also, let's face it, runners sweat . . . a lot, and that, eventually ruins lots of gear. So, get out there and get shopping. I hope this helped.

Another nice touch is that all iPods can be engraved.

This iPod is amazing. I've even downloaded TV episodes onto it. Here is an idea: Get your special someone an iPod, and download a variety of podcasts. I like to listen to NPR's "Wait, Wait Don't Tell Me" and "The Sunday Puzzle." I also listen to "This American Life." Of course you would want to download a variety of running podcasts as well as a variety of great running music.

Another idea is to create several playlists. Make one labeled FAST, with really upbeat music and one labeled LONG RUN with at least an hour's worth of slower tempo music that would be a pleasure to listen to during a long run.

Also, purchase a couple of great audio books on iTunes or from Audible.com, and download them onto the iPod. Do this, and that special friend will truly know how much you care.

Here are some ideas of books that a runner would like: What I Talk About When I Talk About Running by Haruki Murakami, 50/50: Secrets I Learned Running 50 Marathons in 50 Days by Dean Karnazes, and Lance Armstrong's It's Not About the Bike.

Today, I wanted to take a moment to urge you to make any purchases that you plan to make through Amazon through this site. I am sure you have noticed the Amazon ads on my page. If you click on one of those, you will be taken to Amazon's site. Then, if you make a purchase, Run Tampa gets a small fee for being the portal through which you accessed their site. I would not ask you to do this if it cost you more, but it doesn't cost you a penny more than if you purchased by going straight to their site.

And you can purchase ANY product that Amazon carries. In the middle column, you'll notice an Amazon ad that says 'Search Amazon' at the top. Type in any item, and you'll see that item. Click on it, and you will go to Amazon's site where you'll have access to everything that can be purchased through Amazon.

This would be a great way of showing your appreciation for this site. Run Tampa is just one person, me, and the only income it produces is from the business directory and from purchases through Amazon. That's right. While I take many, many pictures, I do not charge for that, and I do not sell them. If you are in a photo, and you would like to get it printed, you can email me, and I will send you the high resolution photo as an attachment. No charge. Then you can forward that to Walgreen's, CVS, or Walmart to have it printed.

The most useful element of this site, I imagine, is the interactive race calendar. Do you realize that I do not charge race directors for listing their races and linking them to the registration page? And the race directors do not pay me to take photos at their race or to publish them here. It is all free publicity for them.

I hope this site is a service to the running community. By purchasing through Amazon through this site, you are supporting Run Tampa and ensuring that Run Tampa will continue.

In my next post I'll be writing about the single best gift for a runner, in my opinion, and that is an iPod Nano.

Click here to see many race photos.

There were four events: The Wingding 5k, The 5k Walk/Jog/Stroller Roll, the 1 mi. Gobbler, and the main event the Turkey Trot 10k. Results here.

Clearly, it is an annual Thanksgiving event for many of the families in attendance. Click here to see photos.

Christa Benton, 25, of St. Petersburg, one of the best known local runners, led the whole way and won the event easily in 1:20:02.

One of the things I liked about this course was that it doubled back on itself in a few places, making it possible for runners to get a quick glimpse of the leaders as they whizzed by.

We started at Albert Whitted Airport. Then the course took us along beautiful waterfront areas. We ran out around The Pier, over the bridge to Coffee Pot Bayou, around Mirror Lake, and eventually into Tropicana Field where we circled the bases before exiting and returning to finish where we began.

The weather was warm but lovely. Most of us had arrived before sunrise, and were rewarded by a spectacular sunrise, just the first of many breathtaking vistas.

Every finisher received a unique medal which had a charm dangling in the center. The charm could be removed to be worn on a bracelet or necklace.

One thing would have made the day better; that would have been if my daughter Wendy could have been running with me, but, she was in Riverview doing the Alafia X-Country Half Marathon, another outstanding race, and one that I have done the past few years. Next year I sure hope they aren't on the same day again because I would want to do both races.

Click the icon in the column to the right to see all the photos, and read the St. Petersburg Times story here.

As reported in the Tribune, a couple of days ago it ran across Lynn Road in front of a car near the Hindu temple, and yesterday it was spotted in the back yard of a man living in Indian Oaks, a neighborhood off Gunn Highway about a quarter mile east of the Upper Tampa Bay Trail. Later, it was spotted just west of Sheldon Road.

So, this is not just some monkey tale; lots of different people have seen this creature. The couple that saw it near the temple identified it as a baboon because it had the characteristic large red patch on its back side.

It is possible this is the same monkey that was sited 13 miles away in East Tampa last week. That day a man called authorities when he spotted it high up in a tree. They tried to tell the man it was just a raccoon, but a helicopter soon confirmed that it was, indeed, some kind of monkey. In fact, they took video from the air which I watched on Channel 8 News. They were unable to capture the critter that day, and since that time officials have not been trying to catch it.

Just the same the Jewish Community Center, which backs up to Indian Oaks subdivision, kept their 200 children inside yesterday according to today's Tampa Tribune article.

I just googled baboons. They are omnivores, preferring vegetation; however, they will sometimes eat rodents and young mammals.

So, when you're out training in the next few days, be careful if you spy something furry, it might not be a dog or cat. Indian Oaks is about a quarter mile from the Upper Tampa Bay Trail, but then that's always an exciting place to run when you consider that 250 big cats - I mean like lions and tigers - are living just on the other side of the fence at Big Cat Rescue. They are completely hidden from view and pretty quiet; I've only heard roaring once, and I'm sure they are quite secure, but it's still exciting to know they are nearby.

Personally, as my friends know, I love any and all wildlife sightings when I am out running, but those usually consist of snakes, which I see all the time at Lake Rogers Park, deer, which I've seen at Flatwoods, the resident alligator in the pond along the Upper Tampa Bay Trail, a couple of foxes, and such as that. I would love to get a glimpse of that baboon. That would be a great running story.

Read the full article on TBO.com.

The list of the ten most dangerous cities for pedestrians included four Florida cities. Miami was #3 and Jacksonville #4.

Just yesterday a prominent Boston cardiologist Dr. Kenneth Baughman, was struck and killed while running in Orlando. He was crossing a four way intersection at 6 a.m. Baughman was an avid triathlete and runner from Newton, one of the towns along the epic Boston Marathon path.

I don't know if we can put a finger on the reason why Florida is so dangerous for pedestrians, but I don't know any runners who would argue that fact. I experience this danger firsthand when I was hit by a car in the Citrus Park area just two years ago. Amazingly, the woman driving the SUV admitted that she had seen me, but she thought I would stop, despite the fact that she was pulling up to a stop sign on Cain Road, and I had the right of way on Gunn Hwy. As I ran up to the cross street, she looked right at me, approaching on the sidewalk on her right; then she looked to her left, and not seeing any oncoming traffic, proceeded to roll right through the stop sign, striking me. It was terribly frightening, but fortunately she was only rolling. I bounced off the hood, spun a couple of times in the air, and landed on my feet.

Florida has quite a few such dubious distinctions. Too bad.

In recent years I've had the opportunity to spend some time in both Palo Alto, CA, and Boulder, CO. Wow! now those two cities really make it safe for pedestrians. In Boulder, vehicle traffic is pretty much expected to move through the downtown area at idle speed. It is quite clear in both those cities that pedestrians have the right of way, and there is a huge population of happy, safe runners in both cities as well.

Runners in Tampa often run in the street because asphalt is softer than concrete sidewalks, but it's important to remember that those are the most dangerous streets in the country. It's unfortunate, but that's not the point.

• Strengthens ankles, all the muscles, tendons, ligaments, the whole ankle, and it moves them in a natural rotational movement.
• Intense workout, yet easy on the joints when compared to running
• Develops faster cadence (turnover). I had my fastest 5k last summer, a few weeks after adding spinning to my workout regimen.
• Great prep for triathlons (helps to maintain bike fitness)
• Cardio workout (This is as intense as a speed workout; therefore, do not do it on an easy day. Let me say that again. DO NOT do it on an easy running day. Do it before or after your longer run - but not your longest weekly run - or after your speed work.)
• Weather (never a consideration)
• The rider is always completely in control of resistance (Oh, the instructor will tell you when to turn the knob to increase the resistance and how much, but, come on, we all know how to fake a turn. I'm not saying to go easy on yourself, but you are in control, and you never have to push yourself to a level beyond what you think is good for you.)
• Builds strength in all leg muscles (A variety of different hand positions change the angle of effort, but most of all, instructors will have you stand while pedaling for prolonged periods, a great way to build quad strength.)
• Burns LOTS of calories, so great for weight loss
• Builds endurance (Personally, I find running 6 miles in an hour much easier, but that's me. Spinning is intense; it pushes me, and that's always good.)
• Motivational instructor (Visit several different class, and find an instructor you like.)
• Camaraderie of group (It's always a group activity. When you find a class you like, you'll look forward to seeing the same people each week and suffering through - oops, I mean challenging yourselves during class.)
• Low impact, no pounding
• Very safe (Last week I tripped while running outdoors in the dark. That makes me appreciate the safety of spinning. It's hard to fall off that spinning bike, and even if I did, the floor is carpeted. That concrete was hard. I still have the skinned knees to prove it.)

If you haven't tried spinning, I'll tell you, that first class is tough, but, you'll improve with every week. I highly recommend a beginner class the first time, but even if you can't arrange that, most instructors will be a great help if you get to class early and tell them that it is your first class. It's very important to get the bike setup correctly, and the instructor will help with that.

Always make sure to bring a full water bottle and drink it all during class. Also, bring a towel; you'll need it.

Then enjoy faster times in your future races.

I shot the video above on my iPod Nano, so I apologize for having my fingernail in the frame. It's hard to run and hold a Nano that's 1.5" x 3.5", tightly enough not to drop it, and still keep my fingers out of the picture. I took most of the video during the first couple of miles while I was still getting warmed up. Then I pulled it out again after crossing the finish line. Thanks to my husband David for editing all of my videos. He does it on his Mac much more easily and more effectively than I can with my meager tools - and non-existent video editing skills.

Anyway, here is a continuation of my comments about the race weekend.

I chatted at the Metro station with Minnie, a 20 something Marine stationed in Kansas. She had just returned from Kuwait where she had trained in temperatures over 100 degrees. 

Wendy got in a lot of hot water - couldn't resist that pun - for stealing . . . wait for it . . . a cup of hot water. The hotel had provided teabags and one of those coffeemakers that makes one cup of coffee at a time. We couldn't figure out how to get just hot water. Anyway, she went downstairs, thinking that most hotels provide free coffee and hot water for tea. Not this one, but she did see where they were setting up coffee and hot water for an event in a meeting room. She borrowed one of the hotel cups and filled it with hot water just in time to incur the wrath of a hotel employee. He loudly admonished her, saying, "You have to pay for EVERYTHING here!" Then another lady came over flashing a name tag as if it was a police shield, saying, "Is there a problem?" Wendy sheepishly retreated, cup in hand, only to determine when she got a good look that the cup was dirty, and she would be unable to use the water for tea anyway.

I'll always remember what seemed like a magical hour - or two - we spent at the National Cathedral. We took a trolley tour Saturday afternoon, deciding to get off whenever we felt the urge, but keeping in mind that I needed to save my legs for the race. On seeing the cathedral, we were both drawn to it and decided to get off. That may have been the best decision we made all weekend. The whole thing was magnificent, from the lovely sound of the carillon to the Bishop's Garden to the a vivid stained glass window built around an actual moon rock. It was drizzling off and on, and that added to the impact. It was, indeed, a spiritual experience that I hope never to forget. I can still hear the overwhelming peacefulness of the sanctuary.

We discovered they're big on cupcakes in DC. We visited Red Velvet Cupcakes and The Cupcakery. Wendy gave both high marks.

The only bad part of the whole experience, and it absolutely would not deter me from doing the race again - was that after the marathon, there were just far too many people to disburse efficiently to their various hotels. Too few cabs, not enough room on the Metro, etc. All the coffeeshops, restaurants, and cafes were full, and after you run 26 miles, you really want to just relax on your bed in your comfy hotel and EAT something.

When we could see that it would take a while to wait in line for the Metro, we decided to walk a couple of blocks in the hope of hailing a cab. Then we spotted the line for taxis. There were about a hundred people waiting already. I wanted a cup of coffee almost more than I wanted to SIT. Of course, Starbucks was full, but Wendy spotted a Marriott and speculated that there was probably a Starbucks inside. Brilliant! She was right. I rested while she got us drinks and we settled in for a comfortable hour in the Marriott's bar.

By the time we returned to the Metro station the line had only gone down slightly; after all, many people were still finishing. No choice, we would have to wait in line. It didn't take too long, but it felt longer on my weary legs. That's when we met Bob.

Bob was about my age and really tall, like 6'5ish. As we waited on the platform for the Metro, he asked Wendy for directions. When we discovered he was staying at our hotel, Wendy said he could just follow us, and, relieved, he agreed. We boarded the Metro, and moments later, Bob collapsed. Fortunately, medics were nearby, and he came to, but moments later, he passed out again. As soon as we reached the next stop, we went running for a Metro official while someone else called 911. It was kind of scary, especially after hearing about the deaths in the Detroit Marathon the week before. This story has a happy ending, though. We got word later that night that Bob would be fine but would be kept overnight in the hospital.

The day after the race we took another trolley tour, stopping at the Museum of Natural History, the Lincoln Memorial, and the Viet Nam War Memorial. I got to stand on the spot where Martin Luther King gave his "I Have a Dream" speech,  and I watched a Marine stand on a ladder to do a rubbing of a name high on the Viet Nam War Memorial. I had never been to DC before and I am immensely glad I went. Thanks Velma and Diane for encouraging me to choose this race. You raved about it, and now I will rave about it.

Matt Altimari was the first finisher with a time of 17:17, followed by Michael Rivera 2nd, and Larry Smart 3rd.

Jacki Wachtel was the first female with a time of 18:49, followed by Kristina Brendzel, 2nd, and Amy McClenathan, 3rd.

I didn't run this year because I just ran the Marine Corps Marathon last week, but I did take photos and lots of video. If you are looking for that video, please be patient. I had downloaded new video editing software, which promised to be 'easy to use' and offered lots of bells and whistles. Well, needless to say, it did not live up to its promises; therefore, it is taking longer than expected, BUT, I will have it posted before the day is out. Please bear with me. I did get most of the race on video, and I must say, you all looked awesome!

While I was running, I occupied myself with reading the messages people had on the back of their running shirts. Here are some of the memorable ones:

Earned, never given . . . Pain is weakness leaving the body. (I lost a lot of weakness.) . . . My father is a Marine and my hero . . . That's not sweat, it's fat cells crying . . . The older I get, the faster I was . . . Tuck ferrorism . . . Pass me, I'm tired . . . Lose is a four letter word . . . If I fall, drag me across the finish line . . . Who fartlekked? . . . Your feet hurt because you've been kicking ass for miles . . . Yes, you can . . . Got marrow? . . . Where is the beer stop? . . . Land of the free because of the brave . . . Live, dream, succeed . . . Pain is temporary but pride is forever . . .

Last year, as I ran this course with friends on a training run, an otter ran across the road right in front of us. The longer I run, the more different animals cross my path, figuratively and literally. Anyway, it was adorable, as you might imagine. Being a creature designed by Mother Nature for swimming, his 'run' was something to see.

What I haven't seen out there are rattlesnakes, so don't let that worry you. What you will see is a very large group of happy people, mostly people who put the Rattlesnake Run on their 'to do' running list every year. In other words, it's a tradition for many runners. We all know that San Antonio is the hilliest place around these parts, and this race will confirm that.

According to the website Race Pace Magazine named it "the best little race in Florida," and I think that just may be the prevailing attitude of attendees; certainly, it's one of the best.

There is also a one-mile 'Runner With Dog' Race, which alone is worth the trip. This race coincides with the San Antonio Rattlesnake Festival, so there is no reason to rush off after the race; this is an old fashioned small town festival with lots of booths, plenty of food, and loads of friendly folks. So, plan to hang out a couple of hours.

I'll be there for sure. I won't be running because it's too close to my marathon next weekend, but I plan to take lots of pictures, and I'll also be shooting video of the races, so check back here to see both. The Rattlesnake Run begins at 8:00.

This feeling makes me especially appreciative of the one place where time seems to slow down. When I am in the woods, running off road on a trail, I can forget the busy streets, the sound of cars and voices, my hectic schedule, that 'to do' list; I become more mellow with every mile.

I am always moved by the beauty of the woods, but I am saddened that so many people don't appreciate it; their eyes don't seem to catch it. They are too anxious to find the end of the trail and get back to their list. But like so much that matters in life, this run is about the trip not the end.

I spot a tiny, striking butterfly visiting an equally tiny flower. My iPhone/camera is out in a flash, but the butterfly has already moved on. I won't record him today. As I gaze at the leaves a few feet away, I am impressed that some of the leaves are dotted with mottled brown spots, in a pleasing collection of colors that look remarkably like that butterfly. I'd like to decorate a room in those colors. There's probably a paint card at Lowe's with that exact collection. There should be.

1. Run Tampa Members: Beginning in the near future, you will be able to register to become a member of Run Tampa. No charge, of course. Members will be eligible for monthly giveaways. The first month will be October, and the giveaway will be a $50 gift certificate to The Running Center. The monthly giveaway will change from month to month, but I promise it will always be something of value to runners.

2. Newsletter: If you choose, your membership will also be a subscription to my monthly newsletter; however, you will have the option of opting out if you prefer.

3. New Video Feature: Besides pre and post race photos, beginning with this weekend's HCSO Ranch Run 5k in Temple Terrace, I will be shooting videos at local races. These will include the start and finish and much more. Look for the Ranch Run 5k video on Saturday.

4. Run Tampa Coaching Program: Starting September 22nd, at 8:15 a.m. and 5:15 p.m., I will be coaching at Al Lopez Park. This will be a VERY affordable program. All levels are welcome. The focus will be on creating a community of runners (and walkers). All participants will receive either a Run Tampa visor or t-shirt.

5. Coupons: Beginning with this weekend's HCSO Ranch Run 5k, a full page of coupons for businesses in the Run Tampa Business Directory will be included in the race bags. Coupons in this week's bags include discounts to The Running Center, Elements Massage in Oldsmar, Back to Work Physical Therapy (and massage), Carrollwood Massage, and Tranzitions Hair Salon. Your business can be included by purchasing a listing in the Business Directory for just $95 per year.