Runner in the Spotlight: Danielle Crockford

Danielle Crockford was last year's Run For Your Life Grand Prix Series Winner. Married to Chad Crockford, they are quite arguably the third fastest couple in Charlotte! Although Danielle ran in college at Loyola (Maryland), she was a super secret super fan of the Wake Forest Women's Cross County Team when she attended law school at Wake. She's been in Charlotte ever since, and the running club always appreciates her sarcasm and humor at six am.

Where do you work?
McAngus, Goudelock, & Courie. I practice workers' compensation defense.

What's your favorite restaurant in Charlotte?

Bentley's on 27 for special occassions, Cabo Fish Taco or Big Daddy's for a more wallet friendly experience.

As a lawyer, is it difficult to squeeze in runs sometimes with a busy work schedule?

Yes, I try to run in the morning so I can work late if necessary, but sometimes I need to be on the road at 6am for a court hearing so on those days I just try and sneak in whatever I can after work. You just need to be flexible with your weekly schedule and willing to work around whatever pops up.

When and why did you start running?

I started running during the summer of 1995. I wanted to make the freshman soccer team and we had to do a "3" mile run on the first day of training camp (it was more like 2.7 miles). I ran the course pretty much everyday and ended up one of the first finishers. I should have known then that my future was not in soccer.

What do you love about running?

I love that running can be as simple or as complex as you want/need it to be. Somedays it's just me and the road. Other days it's me, the garmin, the ipod, and a structured workout.

Last year you finished first in the Run for Your Life Grand Prix Series. Can you share a little bit about that experience?

I started the Series last year hoping to finish top 3. When I realized I was going to win it all, I was pumped, but changed my goals to be more time focused- I didn't want to slack off since I had already accomplished my big goal. It was an amazing feeling to know I had outrun and outlasted so many talented runners.

What are your goals for this year’s Series?

My goal is to finish in the top 3, which is good since more fast women are running this year so winning would be quite the challenge! It's a good thing I got my win in last year. I'm really excited to see the women's race be so fast this year. It really helps to have other women to chase in races, not that chasing the boys isn't fun, it's just not the same.

Your husband also runs…Would you say it’s safe to assume you and Chad are the third fastest couple in Charlotte?

It must be nice having a training partner always on hand… I'm not going to claim we're the third fastest couple in Charlotte. Val and Dan Matena still live here and I don't want to be challenged to a race. It is great having a training partner always on hand. If one of us isn't motivated, the other can help. Plus you never have to do a workout alone.

Favorite place you've traveled and loved for running?

Washington DC is awesome. There are so many great places to run between DC and Alexandria, VA. And lots of great places to visit and eat when you're done running.

What’s the funniest or strangest thing that has ever happened to you on a run?

I got engaged on a run. That's a bit unusual.

Do you lead any Charlotte Running Club group runs? What time?

I don't intentionally lead any runs, but I'm usually at the Dowd 6am runs on Wednesday and Thursday and will lead if there is no one else up to the task. I can't say I blame anyone for not wanting to have to think while running at 6am.

What's your most memorable race and why?

Probably the Blue Points 5k last year. My parents were in town from NJ and came to watch the race. I ran my best time of the year by nearly a minute and won the women's race. I got a sweet mini helmet signed by Julius Peppers as my trophy. It was a lot of fun to win in front of my parents, run a great time, and get a cool prize. The Steamtown Marathon also gets a shout out because I destroyed by prior PR by 27:19 and had both my parents and my in-laws along the course cheering me on. If I had broken 3 hours it would have been my most memorable race. Next time!

Favorite Charlotte race?

I really like the Corporate Cup half-marathon and the Greek Fest 5k. Corporate Cup is the first big race of the running season which is fun and Greek Fest is flat, fast, and has free beer afterwards.

Where is your favorite place to run in Charlotte?

It's a toss-up between the McMullen Greenway and the Davidson Trails.

Favorite distance? PR?

My favorite distance is a new one for me- 10 miles. I did the Cherry Blossom 10 miler in April and it was incredible. Far enough for my endurance to be an advantage, but not too far that I'm walking downstairs backwards for a week. My PR is 1:01:48.

What’s next on your race calendar?

The Run For Your Cause 4 miler on July 24th, although I'm not ruling out jumping into another race between now and then.

What do you love most about the Charlotte Running Club?

Other than the amazing people in the Club? I love having people to run with. It helps me stay focused and dedicated even when the weather is terrible. I really think it has helped to improve my running and my times substantially.

Player in the Spotlight: Garrett Bullock

Garrett Bullock is an honorary member of the club because before he became a professional baseball player, he used to run longer distances. As Caitlin Chrisman's boyfriend, he has met several of the club's members and receives the weekly newsletter to stay tuned in to the Charlotte Running scene (and to read Megan Hovis' Nutrition tips!). Currently Garrett is playing for the Greeneville Astros in Tennessee...only a three hour drive from Charlotte!

Where do you work?
I am employed by the Houston Astros.

Where are you from?
In the off season I reside in Greenville, North Carolina. It’s get a little trickier for the months of March through September because I have to be anywhere the Astros want me to be at a moment’s notice. Currently, I am living in Greeneville, Tennessee and playing for the team there. In the winter months, I could be anywhere if I go to instructs or play winter ball.

When and why did you start playing baseball?
Unofficially I started playing baseball before I was two; however, I started playing on a team when I was five years old for the Woolridge Wildcats in a neighborhood tee ball league. As a kid I was very hyperactive and also extremely competitive. I loved to play anything where I could run around and compete against my friends. As a kid, I played everything from basketball, baseball, soccer, tae kwon do, swimming, diving, golf, tennis…if you name it, I probably played it. Baseball was just another sport I could try to beat someone in.


What do you love most about pitching?
I love how it is the hardest thing I have ever done. When I pitch, I am being an athlete, a student, a chess player, psychologist, marksman, and an artist all at the same time. Most importantly, I have to keep my body and my mind coexisting as one but also be conscious of everything and nothing at the same time.


What's the main difference between college ball and pro ball?
The biggest difference between college and pro ball is the structure and the time allotted. In college you do whatever the coaching staff says, and if you don't they will force you to. Whether it’s a directive about practice, weight lifting, running, training room, you had to follow it year round, no matter what. On the other hand, in pro ball the coaches and staff give you some basic guidelines but leave the rest for you to figure out on your own. If you do not want to lift, that’s fine. If you don't want to hit or take ground balls, that’s fine. If you do not come into spring training in shape, that is fine…However, if this happens you will be released quickly and quietly. Instead of putting your career in the hands of the coaches, the Astros put enough trust into their players that they will work hard in the off season.

The other huge difference is the amount of time you put into the sport. In college you only have a certain amount of time you are allowed to play and practice. In pro ball, baseball is your job so there are no time restrictions. As a result, you practice and play so much more. It becomes a 24 hour a day thing in season instead of in college it is what you fit in before and after class and before homework. In pro ball, baseball is the number one priority, which makes it a lot of fun.


You ran cross country and track in high school - why did you decide to run?
The original reason I decided to run cross country in high school was because I needed another sport to play. Fall baseball did not start until October and summer baseball ended around when school started. Originally I was going to be the quarterback for the high school football team but my family and I decided that it would not be the best decision for my future baseball career because of the high risk of injury. Right before school started for my freshmen year my mom saw in the paper that cross country was holding workouts, so she told me about it and I went out for the team the next day. After my first practice I liked the challenge and stuck with it for the rest of high school.

What's the longest distance you've ever run?
12 miles…which is way too far for my size.

Do you still run long distances now that you are part of the Astros Minor League organization?
Absolutely not. Running distance takes a totally different energy system and it kills muscle development. If I ran a long run now I would probably get fined by the Astros and die of exhaustion at the same time.

What types of running do you participate in now?
I do sprints, plyometrics, and agilities. We run no longer than 100 yards in the Astros organization. I run anything to keep me explosive and that I can do under 16 seconds per rep. In a typical running day, we will do like 10 fifty yard sprints, 10 twenty five yard sprints, and 10 reps of an agility. Clearly, this is dramatically different than those 20 mile long runs you guys run.

In the off season, I work with the Charlotte Flights coach Anthony James (AJ). His guidance has been instrumental in helping me correct my form and improve my explosive speed.

Are there any tactics that you learned from running that you have incorporated into your baseball career?
Absolutely. Running and pitching are actually very similar mentally. We play every day in season, just like runners run every day for training. Cross country taught me how to listen to my body and know the difference of having pain and being injured. This knowledge helps me know when to keep pushing in my workouts and when to taper off to keep strong for our 162+ games season.


Do you think CRC member Caitlin Chrisman will ever convince you to run a 5k with her?
I won’t consider it until I retire and she won’t ask me to until then….

You've joined on bike several CRC long runs as well as socials...what's your favorite part of the Charlotte Running Club?
I love how CRC has created its own running community in Charlotte. You can be a really serious runner or a total beginner and you can find multiple partners, workout groups, and venues. You all have definitely created something special with this club.

You can follow Garrett's season by checking out the Greeneville Astros website

MARATHON TRAINING Part 3 of 3

Today I get to write about the final frontier in marathon training, advanced marathoning. This stage is definitely not for everyone as the sacrifice from a time and body perspective are substantial and just might not be a fit or a choice you want to make in your life. That is perfectly ok but I do want to give you some insight into these folks in case you aspire to be one or you are just curious.

You are most likely an advanced marathoner if:

1. Your passion is probably more of an obsession now
2. You have run several marathons or you are a top competitor in a shorter event and are moving up to the marathon.
3. You are a bit of a “track geek”…you can reel off top runner’s names and their respective performance.
4. You would rather or at least you regularly make choices to go to bed at 9pm instead of going out with friends/family/neighbors so that you will be fresh for your am run.
5. 6am or earlier runs do not bother you any more as you have become used to them
6. Your family and neighbors constantly remind you how lean you are and try to feed you more
7. You have become more concerned about your sleep and diet than ever before
8. You have honed your stalking skills using Athlinks and AthleticCore in a effort to better understand your training partners and competition
9. Back to back to back weeks of 70+ miles does not scare you anymore
10. Despite all the above, you LOVE what you are doing and crave more!

Sounds fun? In a sick way, it truly is but there can be a tough balance when you put so much focus and energy into a sport. So how do you get there?

Having a goal is the top priority. You need to have a goal that pushes you to do a 14 mile run at 5:30am in a pouring cold rain because in the big picture, you know this will get you where you want to be. A very close second is consistency. Running is not about any one workout or even one good week. It is about weeks of weeks of good consistent training. That means you can’t checkout for a few days. Every day you are working towards your goal.

Don’t over-do it! Running more and harder does not necessarily translate into racing better. Your body has a breaking point. Being injured or sick derails consistency and you lose the building blocks that you had been stacking up week by week.

Sleep…this will be the third time I bring it up. It is so easy to get sleep yet I bet it is the single most overlooked aspect of running. Your body absolutely has to rest. Sleep and good nutrition help you stay healthy and when you are not sick, you are able to stay consistent with training. To continue to ring home this theme and a few others, her is a plug for Lauren Fleshman. While she is not yet a marathon runner, she is one heck of a good professional distance runner. Her website takes a little different twist from your typical blog. She actually answers questions that readers post. http://asklaurenfleshman.com

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It doesn’t take a genius to know its important to do your workouts, train hard and show up for the race. The following tips are important ones I have discovered that fly a little more under the radar. Best part about these is none of them require you to train more.

1. SLEEP MORE
If you are going to be strict about ONE THING, make it sleep. Even if you didn’t train any harder, sleeping 9 hours a night will make you faster. Its when you are sleeping that you absorb all your hard work. Your sleep is worth more than gold. Protect it. Its worth your friends thinking you’re lame for having a bedtime.

2. DITCH THE SUGAR
Give up sweets 5 days a week and you will get sick less, recover better, and run faster. If a muscle cell only lives for 6 months before a new one takes its place, in 6 months, every muscle in your body will be replaced by new muscles, and they will be built out of the foods that you eat. You literally are what you eat! You will run a lot faster made of real food than gummy worms!

3. CARRY A WATER BOTTLE
Buy a bottle you really like, because it will never leave your side. It will be either in your hand, your backpack, or on your bedside table. Pop a fizzy vitamin packet in there in the morning to keep in interesting, and please don’t let it get moldy and disgusting. That’s just gross.

4. SOAK IN THE FIELD
Right before the race or the warm-up, take a minute to lay down in the grass, close your eyes, and breathe. I call this soaking in the field, and I lay there until I feel like I’m sinking into the ground and the world starts to slowly swirl around me. I tune out everything else and a moment later, I know its time to get up and have some fun. I don’t get up until I feel grounded and calm.

5. ALWAYS EXPECT THE RACE TO HURT LIKE HELL
No matter how fit you get, the race will be hard. I know, its not fair…at some point the reward for hard work should be that racing is easy. Well, its not. When you feel like caving in, repeat this in your mind, “I train to handle pain.” You will beat people simply because you are willing to hurt more than they are.

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Well said by Ms Fleshman!

Can you be an advanced marathoner and self coach yourself? I would tend to say it is very challenging. I coached myself the past 3 years. However, the last 3 years really was a transition from intermediate to advanced marathoning. I reached a point after Boston this year where I think I needed help. I know enough to know that I don’t know enough. In order to take my running any further, I have maxed out what I am capable of doing on my own and needed fresh ideas. Among others, I had been bouncing ideas off of Mark Hadley. I have seen how well Nathan Stanford, Alana, and Caitlin Chrisman have performed under his guidance. I reached out to Mark for help and am now finishing up week 5 of what I call “The Hadley Project”. (There are about 6-8 of us in town that are currently training under Mark for fall 2010 marathons).

What does a coach do? A coach puts a plan together and keeps you honest each week. He/she objectively tells you where you should do more/less and is there to support you mentally as well. They calm you down when you have a bad workout and they keep you from reading in too much to a great workout. I am fortunate to also have several wonderful training partners who are very similar in abilities and goals so we are able to do a lot of our running together. Mark is an excellent coach but there are others out there as well and a coach is not necessarily a must for everyone.

What else? Well, I have a nutritionist, and I have a physical therapist. A few folks even have a masseuse they regularly attend. Think of your body as a race car. If you drive lots of miles with your care, it requires tune-ups, preventative maintenance, and sometimes it just breaks down Your body is really know different so just like having a mechanic you can trust, having excellent professionals in town that can help you is a must.

I hope you were at least entertained by the 3 part series. We have a wonderful running community here in Charlotte and the flow of information is what helps us all improve. I absolutely do not have all the answers so please share with me and others here at the blog or better yet, join us on a run and chat. Happy Running!!!

Written by Aaron Linz - The author is the president of the Charlotte Running Club. He was fortunate enough to have run a 2:42.41 at the Boston Marathon for a finish of 269 out of 22645. Next up for Aaron is the Richmond marathon.

Runner in the Spotlight: Thomas Eggar

Thomas Eggar works as an air traffic controller in Columbia, SC even though he resides in Ballantyne. Thomas is best known in the Charlotte Running Club for his sculpted body, his free-spirited nature, and his ultra marathoning. Despite having Type 1 Diabetes, Thomas still runs more miles in a week than Caitlin drives...

Where do you work?
I work for the federal government as an air traffic controller down in Columbia SC. My job can be pretty stressful at times, so running after work is always a good way to let some of that go.

How long have you been in Charlotte / What’s your fav restaurant?
I’ve been in Charlotte since 2005 and am still finding new places to eat (and run) but currently I've been enjoying Copper in Dilworth and Joel’s Sushi up by the lake.

When and why did you start running?
I ran a little bit in high school, but only recently started running on a more serious level a couple years back when I was diagnosed with Type 1 Diabetes.
(Caitlin’s note: Thomas has been the first diabetic to cross the finish line in numerous ultra races)

What do you love about running?
I just love the simplicity of the sport. Give me some socks, shoes and a trail and I can go get lost for hours...No cars, no iPod, no distractions.

Where is your favorite place to run in Charlotte?
I have been running at the whitewater center quite a bit lately, in preparation for a 50 Miler in August on some technical trails out in Tulsa.

What’s your favorite distance and your PRs for that distance?
The 50k (3:43 pr) and 50 miler (6:14 pr) are my favorite distances to race.

A couple months ago you finished a 100 mile race in less than 24 hours. What can you tell us about that experience?
The 100 miler was an adventure to say the least. I've read before that the race is run in 2 parts: the first, run with your legs and, the second, run with your head. There's only so much you can think about while running for 20+ hours. I was very fortunate to have some great Charlotte Running Club folks (Aaron Linz, Jay Holder, Matt Jaskot, and Michelle Hazelton) to keep me occupied/entertained during the very long 2nd half.

As horrible as I felt after the 100 miler, I'm anxious to step to the line for another one and work on smashing my current PR by a few hours.

What do you love most about the Club?
I don’t currently lead any CRC runs due to my hectic work schedule. I do join several of the group runs and for this reason I know I wouldn't be anywhere close to the shape I'm in without the help of its members. The Charlotte Running Club has allowed for me to meet some awesome people (shout out to the princess) and I look forward to seeing tons of people rocking the CRC gear at the local races this year!

Thomas will be running Twin Cities Marathon this Fall with Dan Hochberg, who was chosen for the Medtronic Global Heroes...

MARATHON TRAINING Part 2 of 3

Today we continue the conversation about marathon training by focusing on intermediate training. You are most likely an intermediate marathon runner if you can identify with some of the following:

• You have run a couple marathons and are now anxious to get a Boston qualifying time in your next marathon.
• You have been to Boston before and loved the experience so much that you want to get back at it and run even better.
• You are ready or have just started to take your mileage up a bit more.
• You are ready to or have started integrating workouts into your weekly routine.
• You are ready or have begun to purchase some books and follow some online content specific to marathon training.
• You realize there is more to being a good marathoner than just running.
There are lots of great resources out there.

Greg McMillan is certainly an authoritative source and I could not agree more with his statement below:
“You’d think that with nearly 50 years of competitive marathoning behind us, marathon training would be cut and dried, but it’s not. We are all different, with different strengths and weaknesses. The best we can do is think about what works and does not work for us. We can experiment with new approaches when other approaches aren’t working. We can learn from expert coaches and successful athletes and modify their lessons to match our own abilities. With commitment and dedication (and more than a bit of luck), you’ll toe the line in your next marathon better prepared than ever.” - Greg McMillan, M.S., is an exercise physiologist, competitive runner and USA Track & Field certified coach. www.mcmillanrunning.com.

Coach McMillan has a good read about a little different approach than a lot of us traditionally followed in high school and college that is worth reading at: http://runningtimes.com/Article.aspx?ArticleID=9254&PageNum=1

As stated above, there is no one way right way but if you are looking for some good structure and reasons why the structure is implemented, I highly recommend Advanced Marathoning 2nd Edition by Pete Pfitzinger and Scott Douglas. The book is an easy read and in addition to explaining training approaches and exerts from very accomplished marathoners, there are several training schedules in the book that you can easily adopt. What I like about the training schedules is you can fit them to your life/needs. For example, if you can commit 45-55 miles a week for a 12 week stretch, there is a schedule with what Pfitzinger and Douglas recommend each day. If you want to commit more mileage and time, there are schedules in there to support that sort of regimen as well.

Continuing on with further educating yourself as an intermediate runner, our own club member and local resident coaching expert, Mark Hadley has excellent content on his website and blog, http://maximumperformancerunning.com/. Mark draws from the best practices of several world renowned coaches such as Pfitzinger, Peter Rea, and Jack Daniels (not the alcohol, more on Mark’s site about JD). Right here in Charlotte, we have some terrific folks with lots of marathon experience who regularly write blogs worth taking a peak at for ideas and thoughts. Bill Shires (http://runnerscooldownmile.blogspot.com) and Stephen Spada (http://inspiredbyabebebikila.blogspot.com ) have both run great marathons into their 40s and are still at it doing very well.

As you move into the intermediate phase a couple of things to keep in mind:
1) Don’t over-do it! Training is an incremental process. You might not be able to do 70 miles now but if you spend 6 months to a year of 50-60 mile weeks, your body will get stronger and you will be able to handle more.

2) Long runs and at least 1 workout a week are baked into almost all the good training plans and are essential to success. Tempo runs are highly recommended.

3) Rest is ok! Seriously, your body needs to recover. This includes off days when you need it but probably most importantly, stretching and good sleep! Don’t go months on end training. Target a race, train towards it and then treat your body to some time off to recharge.

4) Cross training – you will see more of this in the advanced article but I do have some opinions that I will admit are evolving.
a. Nothing substitutes for running. If you have a choice, run. We are in a sport where if you want to get better at running the best activity is to run.
b. Cross training has a place for recovery days or as a supplemental or 2nd workout for the day but be careful! It should not be your primary workout or tire your body out to the point that it impacts your run.
c. When an injury prevents you from running or limits your running, based on what your doc say, have at it with cross training.
d. I used to run 5 days a week and cross train or take off on the other 2 days. I think that was fine to a point but as I reached the higher levels of intermediate training and migrated into advanced, I have scaled back cross training significantly.

5) Have fun!!! Just because you have more focus and structure in your running and established higher expectations for yourself does not mean the training should become a chore. Your passion for the sport should grow more as an intermediate as you should be getting more out of what you put in, you are discovering new ways to train, and meeting new folks on a similar path to share in your experiences.

Part 3 will discuss Advanced Marathoning.

-- Written by Aaron Linz amlinz@yahoo.com
The author is the president of the Charlotte Running Club and was fortunate to run a 2:42.41 at the 2010 Boston Marathon for a finish of 269 out of 22645. Next up for Aaron is the Richmond marathon.

MARATHON TRAINING Part 1 of 3

Marathon training season is upon us as most of the major marathons are in the fall starting in October thru December. Therefore if you are thinking about a marathon this year, it is getting close to the time to start your training. I am by no means a marathon expert. In fact, part of what continues to attract me to the event is my limited knowledge of it compared to other running events I have competed at during my life. The marathon has ingredients that must come together for you to be successful reaching your goals. It is not enough to just run. You need to manage your body with proper hydration/food intake, get good sleep and training leading up to the event , and pace yourself accordingly. The approach is different than shorter races I have completed.

Despite me continuing to learn about the event, I have acquired some good knowledge as part of my journey to improve. I figured that since I frequently get asked questions about marathon training, I will share my own thoughts. To some degree, this 3 part series should be an open dialogue so please feel free to share. There is no magic formula or the exact way to train so digest what I have written and see how it fits into your life.

The series is broken into three parts. Today’s topic is Beginners. Next up will be intermediate and then advanced marathon training.

Beginners
•You fall into this category if:
•You are new to running altogether
•You are attempting to run your first marathon however you have done some running before.
•You have done 1 or 2 marathons purely to finish and are working towards improving your fitness and time a bit more.

If the above is you, there are two avenues I would consider. One is the local USA Fit or Galloway running programs. These programs are targeted specifically to first time marathoners and provide you a safe environment to train and meet other folks attempting to accomplish the same goals as you. The group aspect of these runs is very useful to hold yourself accountable and share in the experience with others.
USAFIT Charlotte
http://usafitcharlotte.com

USAFIT North Charlotte
http://www.usafitnorthcharlotte.com/

Galloway Training Program
Charlotte Contact: John Lineberger at: runwalk13@yahoo.com
The Galloway Training Program is open to anyone who is interested in fulfilling a lifetime goal: to run a marathon, half marathon, 10K, 10 miler or just get started. The training group welcomes all levels, from beginners to Boston qualifiers. Pace groups are set up to ensure a comfortable and safe training pace for every ability. This low mileage run/walk program will prepare people for an incredible achievement. A high percentage of participants, including beginners, continue this lifestyle change after the completion of their goal.

If you are more of a self starter, the Runners World marathon training programs found in their magazine and on the Runner’s World website are sufficient for first time marathoners.

No matter what you do, here are some recommendations.
1) Run a half marathon before a full (at least a month or more before the full event). It is very good practice to see how your body handles the distance and you get to practice a race atmosphere. Drinking during a race and eating gu/sports beans (whatever you fancy) is not something you want to try the first time during your first marathon.

2) Don’t be hard on yourself. It is a process! Consistency wins all the time with marathon training. Start small…a few miles and work your way up more and more each week. A few miles 3-4 times a week is much better than 1-2 runs a week that are long.

3)Long runs are crucial. Your schedule might not permit you to get in as much as you want during the week or your body might not be up to it but do not skip your long run. All the referenced programs above incorporate long runs and slowly increase your mileage on them to help prepare you for a marathon. Find someone to run with for these long runs and ensure to have water/Gatorade, Gel/Sports beans available during the run. Especially during the summer heat. A good idea is to carry a few dollars with you and stop at a gas station for a water or Gatorade.

4)Get sleep! Running will wear you out and your body REALLY needs the sleep to prepare you for a run and to recover. I know time does not always permit but if you have a tough run or longer day, get rest before and after.

5)Have FUN! I am not sure I can stress this enough and it is a theme for all levels of runners. All of us have jobs or school or family commitments. We certainly are not depending on running to put food on the table (in fact, as many calories as we are burning, your grocery bill will probably increase). Exercise is fantastic and I encourage it for all and truly hope everyone finds a form of exercise that they find enjoyable. Running is so easy to do and perform anywhere! Just through on shoes and have at it! Find some friends to chat with, run with an ipod…whatever makes you smile!

We LOVE comments so let us know your thoughts. Are you too shy to post publicly? Feel free to contact me directly.
That is it for today. Next up is Intermediate Marathon Training!!!

-- Written by Aaron Linz amlinz@yahoo.com
The author is the president of the Charlotte Running Club and was fortunate to run a 2:42.41 at the Boston Marathon for a finish of 269 out of 22645. Next up for Aaron is the Richmond marathon

Runner in the Spotlight: Leonard Hilliard

Leonard Hilliard has had a productive decade. He started his own company, began running again to lose weight, and is in the process of raising two healthy children. Leonard brings an enthusiasm to the club that is appreciated by all. Enjoy the read!




Where do you work?
I am the President and Owner of BluePrint Logistics Inc!

Do you have any kids? Do they run?
I have two children Leonard & Mariama. Leonard is 5 years old and Mariama is 7. They have run in some hundred yard dashes.

What's your favorite restaurant in Charlotte?
Mertz, located in downtown charlotte...They have great cornbread!

How long have you lived in Charlotte?
I relocated to the Charlotte area in 1999 from Rochester, NY. Prior to that I lived in East Lansing, MI.

Favorite place you've traveled and loved for running?
Johannesburg, South Africa

When and why did you start running?
I ran one year of high school cross country and outdoor track. After a long hiatus, I started back running in 2007 for two reasons:
1. After the absence of any meaningful activity my weight had topped out at 260lbs which was very unhealthy.

2. There were several occasions where I was chasing my son and couldn't catch him (he doesn't run away anymore). It was absolutely the worst shape I had ever been in my entire life. I promised myself that I would get back in shape and live a more healthy lifestyle.

What do you love about running?
The fact that it is you against yourself.

What’s the funniest or strangest thing that has ever happened to you on a run?
Just recently, I was running with a group at Davidson College. We came across a snake on the run and Megan Hovis let out a scream that could be heard across the campus.

Do you lead or join any Charlotte Running Club group runs? What time?
My schedule is very unstable so it is difficult to attach myself to a particular run. Typically, when I run with the group it is out of Dowd at either 6AM or 6PM. I'm thinking about joining the group run at Lake Norman YMCA (closer to home).

What's your most memorable race and why?
2007 Twilight (5K) 1st major race after losing some weight. This was most memorable because of the pain that I experienced after a very fast, ill-advised start. I literally crawled across the finished line and thought I was seeing stars.

Favorite Charlotte race?
Greekfest 5k It's a very fast course which always presents a good opportunity to PR. (outside of Charlotte -- Coopers River 10K)

Where is your favorite place to run in Charlotte?
I don't have a favorite place. I mostly run at Latta Plantation and The Mallard Creek Greenway. I will run almost anywhere.

Favorite distance? PR?
5K, 18:46

What’s next on your race calendar and what are your goals for the next round of training?
My first 5K (UNCC) this season was a disappointing 20:25. My goal is to go under 18:30 (:17 seconds away) and run my 1st half and then run Thunder Road Marathon '10. Next race up is the Summer Breeze (5K).

What do you love most about the Charlotte Running Club?
The camaraderie within the club and running with like minded people.