Running

Running Tuesdays-Cross Training’s Many Benefits

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by Lorraine Kennimouth-Williams

I was so against cross training, not because I thought it bad or harmful in anyway; I just felt if I was going to put the time and effort into training, why not invest it in running. Why do anything but run? I love to run! 

In 2014 I ran 5 marathons, each one of the first three becoming progressively faster. (The last two were “throw-aways”). I’ve asked myself lately what I was doing differently back then to achieve those faster times. The answer ….I was cross training! I was riding my road bike twice weekly, and it made quite a difference to my times. At the time I didn’t realize what a difference it was making. I was riding my bike because it was new and it was fun and it offered the excitement of a novelty; it was also partly guilt since it was not inexpensive! Fast forward to mid/late 2015 and I had not ridden my bike in over 12 months, using the extra time to run more miles and guess what? My times became slower! I could not manage to match or surpass my 2014 times. 

Cross training has many different benefits, and so people cross train for a number of different reasons. One of the most common reasons I see is injury prevention. When switching up a routine, one is invariably switching up the muscle groups used, therefore resting one set of muscles while strengthening others. This makes perfect sense. I have friends who state their reasons for cross training is to “mix it up.” They would go crazy otherwise with the boredom of doing the same thing over and over. My reason….. to become a faster, more efficient runner! That simple really. I want to be better! And that’s why I started to cross train again. Of course I don’t want to battle injuries either, but knowing that cross training can help prevent injuries is just an added bonus that comes with getting faster! I didn’t start to cross train due to boredom either because I was never bored; however, it does offer a nice change to running, and again it was an added bonus.

I started to get serious about cross training earlier this year when I began attending my local gym 3 to 4 times a week. I do isolation weight training along with core strengthening exercises, and it feels GOOD! I am clearly stronger. I look stronger, and I am running stronger. I finished the Detriot Marathon two weeks ago, 20 minutes faster than my previous marathon, just 5 minutes slower than my fastest marathon. So… I believe the cross training is paying off. I have plans to dust my road bike off too this weekend in an attempt to strengthen my hamstrings and extend my endurance with my goal being to run my fastest marathon ever in May 2017. Stay tuned ….

Running Tuesdays: Cross Training Is a Must

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by Michael Wilder

The first time I heard about Cross Training was in an article I read in Runner’s World Magazine. This article caught my eye because it was next to the article about what type of running shoe you need to have this year. Being a beginner runner, I read the article and then stored it away in my mind and left it there. I thought cross training was extra work you could put into your training. I was under the impression that running 3 days a week was good enough for my marathon training. Boy, how wrong was I in November 2013!

Around Thanksgiving, I ran the longest run so far in my training for my first marathon. It was about 18 miles, and all I remember was the pain I had in my right knee. I didn’t know why I had that pain, but it hurt and only Tylenol helped. After doing research about knee pain for runners, I had to ice it and take it easy for a couple of weeks. Right in the middle of my training for the marathon, I had to stop. I was depressed and worried! Even when I got back into running after a couple of weeks off, my knee still hurt. The truth is that even today my knee still bothers me. From my research I found out that my knee injury could have been prevented with cross training. With strength training and flexibility my knee would have been fine. But I didn’t cross train at that time. Now heading into my 3rd marathon you bet I cross train! I cross train to avoid injury and to help with my running.

My current schedule for cross training is twice a week, in between my runs. For example, I run Monday, Wednesday, and Friday/Saturday; I cross train Tuesday and Thursdays if time allows. I make my runs mandatory in the morning, but if I don’t get to my cross training until the evenings it’s not the end of the world. Anything I do beyond running is only a benefit. Doing something is better than not doing anything at all!

What I do for cross training is at-home strength training and yoga. I love doing yoga and encourage every runner to do yoga! Yoga helps me be flexible, speed up recovery, and promote breathing. I use a DVD that provides a variety of yoga poses. You can check it out here: https://www.amazon.com/Ultimate-Power-Yoga-Rodney-Yee/dp/B003H8F3A4/ref=sr_1_18?ie=UTF8&qid=1477332310&sr=8-18&keywords=yoga+rodney+yee+dvd

Cross training is a must for me! If you are a beginner runner, I suggest you start cross training now. If you are a runner who does it now and then, don’t worry about it. No matter what for all people, just go out and do something. Be active and stay healthy.

Running Tuesdays: 7 Run Detroit

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These seven runners (left to right: Lorraine, John I., John G., Monika, Regina, Joan and Patsy) from Bradenton invaded Detroit this weekend to run the Detroit Free Press International Full and Half marathon on Sunday. My bib is a different color since I did the half. The rest of these running beasts did the full.


Before the run, we did a little site seeing at the Motown Museum and Greenfield Village on Saturday.


We started downtown in the dark at 7, experienced dawn running over the Ambassador Bridge into Canada, and finished in the rain back on Fort Street. The young lady in the lower center picture wearing the hooded red jacket is Amber; all the way from Switzerland, she took care of us in many ways this weekend. What runner doesn’t need their own physical therapist?


After the run, we treated ourselves to some goodies at Astoria.

We all thoroughly enjoyed this trip and experience in a city that is rebuilding. Thanks to these establishments for giving us a picture of Detroit that left many saying, “I would definitely come back.”

As for reviewing the race, all of us enjoyed the course. Rain fell four hours after the start, so some got more than one shower for the day. Despite a few spills on the course, some met race goals, one set some unique personal records, several had negative splits, a few BQs were achieved, and one was second in age group-good job, Joan.

This trip is another testament why the running community is amazing. Love being a part of it.

Running Tuesdays: I Run…

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by Monika Oberer

I was a horseback rider and trainer for 23 Years – in the time I lived in Switzerland – not a fitness or physically active person at all. Never did I do sports activities in school on a voluntary base, only when I had to. So when I moved to Florida in 2002 I enjoyed American fast food and gained weight. I did realize at some point that I needed to change something. Not wanting to put effort in a change, nothing happened for years. 

A friend told me about a “gym” called CURVES. “It’s great! It’s only for women, and you can go when you feel like it!” That was her line to sell it to me. So I did it and did not like to be in a room with other heavy women moving a bit and complaining about how hard it is. I quit and went back to my fast food, desserts and beer! Then I saw the neighbor across the street run. HARMONY- She looked great. She was happy. She loved life. She was just that perfect woman…(I was jealous).

One Friday night at a bar my friend at the time Amy said, “You are complaining about your looks. Why don’t you come and run with me?” ME?? I am enjoying my beer and my cigarette. WHY would I run??? She pushed me, and I gave in (probably I had one to many beer and agreed to a run).

Feeling like the world is ending is an understatement of how I felt the first time on a treadmill. Amy was a great pusher for me, and I was a great companion for her! So we “trained” for a 5K. I did it in 43 min, and I felt like winning the Olympics! I loved the vibe on the route and all the happy people. That was Summer 2008.

After doing several 5 & 10K races, I did my first 1/2 Marathon with my dear friend John Gregory in Nov 2009. He was the one telling my brain it’s okay to move from the “small” distance to the “middle” distance. I finished with a HUGE SMILE on my face in 2.01.54. THAT felt like winning the World! I was so happy, and I was getting the running bug. Definitely I did not think I ever would run long distance and enjoy it. The half marathon distance was totally okay with me and my new body.

So I registered for every 1/2 Marathon I could find. I LOVED it! “Bonded by the Pace“ was the running group name of the new running peeps I had in my life! All girls. My life had changed, and I was getting happier! BY THE MILE! 

John Gregory asked me if I was up for a Ragnar Relay race with 10 other runners. SURE!! Not really knowing what I was getting in to. Jan 2011 we did the Key West Ragnar Relay, and it was a great experience. RUN – EAT – SLEEP – REPEAT x3 

One week after that, the Girls decided we needed to do one full marathon, only one. Then we go back to the 1/2 ones…… 
Training started, and I started to fall in love with my running shorts more and more!! 

Miami Marathon Jan 2012 4.42.06 NOW I WAS ADDICTED! I crossed the finish line and told my mom in HAPPY TEARS, “I am going to run Chicago 26.2!!”

Rebekah, my extreme running friend (we ran since I trained for my first 1/2 Marathon), introduced me to the LWR Running Club. I was the slowest at my first run with them. After some time I got a chance to keep up with some of them; that’s how I met my dear awesome mentor and friend for life, Lorraine. When she heard I wanted to do Chicago she just said, “Okay girl, lets do it! Get ready because you will have to train 5 days a week hard with me!” Oh yes, she was not kidding! I started to go to the GYM and ran pounds off my body! 

Chicago 2014 – 4.01.36 

So after that I decided I need to go places! Travel and do marathons! 

Two weeks later I did the Marine Corps Marathon with Rebekah – an amazing experience with a wonderful amazing friend! 

September 2015 I BQ 3.38.32, and in April 2016 I was privileged to run the Boston Marathon 

I have so many memories with so many miles. One thing is very clear-I RUN BECAUSE IT MAKES ME HAPPY. It was a long path until I got there, but so worth it. 

I have met so many great people and had so many great moments. I only look back to the late nights, fast food, cigarettes and too much beer with a smile and say, “Yes, that WAS YOU.” I love the new me! 

It’s not always easy; it hurts; it gets hard; I feel every muscle in my body, however not all runs have to be great! It’s a lifestyle I chose, and I pace it to my health. 

I am thankful and happy for every mile I can do with my own feet.

What It Means to Be an Idiot

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I’m an idiot. Some of you already know that. For the rest of you, here’s proof.

Tuesday a week ago I had dinner with two of my running friends; you’ve been introduced to them, Lorraine and Monika, as guest bloggers for Running Tuesdays. In our dinner talk, Lorraine and I found out that we share similar running issues with our calves. My calves have always given me issues, particularly when building up mileage or adding in speed work. In telling me what she has tried to overcome this issue, Lorraine mentioned she wears orthotics. 

In that moment, here were the thoughts in my head: 

That’s interesting. I have orthotics. I got them for a foot problem-pinched nerve. It hasn’t crossed my mind that I should try them for a calf issue. I wear them off and on if my foot gets aggravated. Maybe I should wear them more often. Of course, the podiatrist told me 4 years ago to wear them all the time, but what does he know.

As my friends are known for, they pressed me about what I was going to do about my calves. So I sheepishly admitted I had orthotics and rarely wear them. 

You know that look that your mother or the doctor gives you when you say something stupid? Well, I got two of those immediately. Good friends, huh?

So I went home and googled my issue. Of course, I found articles giving the pros and cons of orthotics. But I read enough to convince me I’d be an idiot not to give them a try. After all, all they do is sit in my closet. (In case you’re curious about this running problem, here’s one Article I found that backed up this decision.)

So that’s what I did. I ran the next morning, then the next morning. Following that second morning, here’s my text to one of my friends:

Orthotics in. Ran 3.2 yesterday, 4.7 just now. No issues. It never crossed my mind that this might be a solution. You’ve waited a long time to say it, so I’ll say it for you: I’m an idiot.

(Her reply): Lol. I just cracked out loud!!! We need friends in our life to help us see the real things. And only the real friends will tell us. You’re not an idiot…just a bit slow…the foot is attached to your calf, idiot…Lol.

Since then I’ve ran three times for about 20 miles…wearing orthotics…still no issues.

Life Application: Check the “closet.” The answer to your problem may already be in your possession. We’re all idiots when we ignore, overlook, discount or reject truth, advice, counsel, and God-given remedies. And that’s what it means to be an idiot.

Running Tuesdays: Do What You Say

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By Lorraine Kennimouth-Williams

Although I have been exercising for as long as I can remember, I started running because I thought, “it looked like the cool thing to do,” but that’s not why I continued. I started running when I was in my early thirties and living in Germany. Since I taught classes to the military, most of my time was spent around American service members who, by virtue of being in the service, were required to run.

One day while teaching class I mentioned that I would really like to start running, and a military Chaplains’ Assistant took me up on it! He told me he was a runner and needed a running partner to help motivate him. I volunteered for the task at hand. Terry Blomquist became my running buddy! We ran together for several years, and he turned out to be the most amazing mentor ever. Terry and I never ran races; we just “ran.” The longest we ever ran together was 6 – 8 miles – all trail. I had no idea back then what fast was and didn’t know how fast I was! It was all fun and fitness.

At some point during my running I injured my knee and the docs couldn’t figure out what was going on so…. Terry left to return to the States and I stopped running! I stopped running for a VERY long time; in fact I didn’t run for close to 12 years!!

In April 2006, both my husband’s job and mine took us from Washington DC to Lakewood Ranch where the weather was amazing! Through work, I had daily interactions with a Captain who owned a running store and was also the President of the Bradenton Runners Club (BRC); it was he (and the amazing weather) who got me back on the road to running again. When I talked about my desire to run, he essentially would tell me to “put up or shut up”; his attitude gave me the push I needed! Steve Litschauer introduced me to the wonderful folks of the BRC, and it was there a runner was reborn.

I initially started out as one of their slower runner, but it didn’t take long before I was running with the best of them. The Bradenton Runners are the most amazing group of people you could meet; they are the “Runners runner”! Always looking out for the new guys, so inspirational!

One of the most inspirational individuals at BRC I have had the privilege of meeting is Chuck Vanduzee. Chuck is 70+ years old and has run 320+ marathons! Yep – Three Hundred and Twenty plus marathons to date! Chuck got me through my first long run. It was out at Anna Marie Island, and it was 11 miles long. At the time, I had not run anything longer than 8 miles; he talked me through the whole run! I had no idea what he was doing. I just remember him asking me a gazillion questions and showing interest beyond belief in everything I said; it was only when I had finished I realized what he was up to. Chuck is my favorite runner of all time!!

Why do I run? The age-old question…. Not everybody has the passion to run long distance. Many of my friends are extremely athletic with no desire to run long distance – EVER! It is not for everyone. I do it because I enjoy it. I believe it would be close to impossible to run 4+ hours straight if you didn’t enjoy it. I find it to be meditative, challenging, competitive, willpower building, motivational and much more. And…. I still believe I do it because I have something to prove to myself every day. I have an obsession with follow through, maybe because I didn’t witness it as a child growing up. If you say you’re going to do something then do it; simply follow through. Running gives me that – a huge sense of accomplishment. There are many times during a marathon that I have so wanted to just STOP, give up and walk away, but my strong conviction with follow through has never given me permission; it just keeps me going.

We can do anything we want in life; the only thing standing in the way is ourselves. The minute we see this and accept this, life becomes so much more manageable. Running has taught me this wonderfully important message. Therefore I will keep on running.

Running Tuesdays: The Gift of Running

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The question is why.

  • Why get up at 5am period, first of all? And then you go run?
  • Why put your body through it? What about your knees?
  • Why run when you can swim, bike, or at least use the elliptical?

That last one is easy. The elliptical was designed by the devil. Biking bores me. Swimming? I do it, but mostly for cross training or when my legs need a break. But do I love it? About like eating yogurt when you want ice cream.

Now about the body, that one is a little more complicated. If you haven’t already, google “is running good for you,” and you’ll find articles arguing both sides. It seems everyone agrees running isn’t for everyone. Not all bodies are built for it. Yet, many bodies thrive on it, even the pain of it. Here’s an article about pain, in particular the pain that runners, like ultra marathoners, tend to actually crave. As for the knees, thankfully mine haven’t been a problem for me. I believe that’s mostly due to making right choices about shoes, stretching, and rest. Speaking of right choices for the body, I certainly could do more cross training (look for more on this subject in the future). That is where the body is shored up to withstand the life of a runner. For me, I’m fortunate that running is for me and, of course, side with those who believe running is good for the body.

Scott Jurek says he runs to test his body and mind. Good for him. I’m fine with the tests my body and mind have passed and don’t feel the need to prove anything else in those areas. My reason for running is quite simple. I enjoy it. The struggle. The movement. The freedom. The solitude. The choice to think or not to think. The release. The joy. And when you cross a finish line knowing that you enjoyed the journey and completed what you committed to, you are stronger and have the peace of accomplishment. The pain is worth it.

Ryan Hall says he runs because God gifted him to, and he believes it glorifies God to use that gift. I’m no Ryan Hall. But I do thank God for giving all of us the gift of running.

Running Tuesdays: “You Do That On Purpose?”

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By Michael Wilder

I always love conversations that start off with, “So what do you like to do for fun?” In response to that question I usually respond with the typical stuff of spending time with family or hanging out with friends. Eventually, my love of running does find its way into the conversation. Thus brings the follow up question “Why do you run?” or “Why would you put your body through that?” I just simply tell them it makes me feel good, which satisfies their need to know why. But just because my response is simple, simple it is not (Yoda Voice).

In order to understand why I run I have to go back to where it started. In high school, I was on the track team which meant running regularly. But you graduate high school and then what…Life is what! Life gets busy and without a designated time or motivation to run it is not on the radar. Business in life for me was college, marriage, and work. Then motivation hit hard in 2010. I remember one night after eating at Olive Garden I came home and got on the scale. I never weighed myself because frankly I never cared about such things. But that night I did and was shocked to see 220 pounds staring back at me. When I graduated high school in 2004 I weighed 175 pounds, and now in 2010 I had gained 45 pounds. So this shocking news became my motivation to run. It started off slow with just interval training and only a few miles a week. Then I went longer, faster, and the weight started going down. Fast forward to today, and I am back at my high school weight of 175 pounds. So in the beginning I ran because of my weight. And to be honest I still do. There are times where I run so my guilt of eating will be offset. There are times where I look down at my body and see 220 pounds and not 175 pounds. Running and your physical body starts as a mental attitude not a physical one.

The other reason why I run lies with my work ethic. I am driven by personal motivation. I see something I want and I go after it. Another way to say it is thinking of the end in mind. On long runs people say take 1 mile at a time. For me, I always think about the end in mind. I think about what the course does on mile 12 while I am on mile 2, or my favorite thing to think about is eating a peanut butter bagel and ice coffee at the end of a run (I always eat the same thing after every run). I visualize what I need to do, go out and do it, and it feels great when I accomplish it! Running is like the reset button for my body, both physically and mentally. Running just allows me to get refocused on life.

When I say I run because it makes me feel good, what I mean is…

  • …I run because I care about my weight and how I look.
  • …I run because I like the challenge.
  • …I run because it refocuses my mind.
  • …I run because of peanut butter bagels and ice coffee.
  • …I run because I can.

Running Tuesdays: Final Contributor

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Starting this next Tuesday, I’ll be posting content on running. And in order to cover it well, I’ve invited three running friends (Lorraine, Michael and Monika) to guest blog along with me. We’ll write about things like training routines, equipment choices, etc. We will each take a turn at addressing the same topic. Should be fun.

You’ve been introduced to the guests, so now it’s my turn. Welcome to Running Tuesdays!


  • Runner since 2007. An unintentional jogger prior. Following masters degree work, running became my new “study.”
  • Weekly Mileage:15-20. For the first five years I averaged 1,000 miles year round. Surgeries and injuries have me working to keep one foot in front of the other.
  • Runs in Brooks Pure Flows, or whatever neutral shoe I find on runningwarehouse.com. Right now I’m liking Nike Air Zoom Elite
  • Age Group: 45-49
  • Favorite Accomplishment: 2 Ragnar Relays (1 regular, 1 ultra. Don’t ask me to do another ultra.)

Running Tuesdays: Introducing Lorraine

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Starting this next Tuesday, I’ll be posting content on running. And in order to cover it well, I’ve invited three running friends (Lorraine, Michael and Monika) to guest blog along with me. We’ll write about things like training routines, equipment choices, etc. We will each take a turn at addressing the same topic. Should be fun.

So by way of introduction, for the next few days you’ll read a quick bio of one of the four of us. Welcome to Running Tuesdays!

Guest Blogger Lorraine


How long have you been running? 10 years this time around. I ran in the early 90’s, had an injury and stopped. I started to run again when I came to Florida in 2006 

Average Weekly Mileage? Approx 30 -35 miles per week, 50 when in training

Shoe brand preference? Mizuno Wave Rider HOWEVER, just started to wear Adidas Adizero Boost in the last couple of weeks and I LOVE them!

Race Age Grouping? 55 – 59 

Favorite running accomplishment? Boston Marathon, April 2016