Wednesday, November 28, 2012

Notes From The Foot Whisperer - You Can Never Be Too Safe

Went out for a run on Monday morning. It was a pretty day in the 30’s with the sun shining. And very little wind. I normally run a small 3-mile loop near my house which is somewhat rural. It suddenly dawned on me that I was not alone. The fields and woods in Pennsylvania were full of people hunting that elusive whitetail buck. Although I don’t hunt, for the most part hunters in PA as elsewhere are very respectful of others’ rights to be out and about during this most revered of hunting seasons. But I find it doesn’t hurt to take some precautionary measures. Florescent orange (And VisiPro Pink for you women) or safety green are not only great to wear on the roads for high visibility. They also let the hunter know you’re in the area. For these next two weeks, and the subsequent doe season, please make sure you stay on the roads, and make sure the hunters know you are there.

It was brought to my attention that it would be great to maybe do an evening fun run through the local neighborhoods to view the Christmas lights and just enjoy the company of fellow runners during this holiday season. Sounds like a plan! We will keep you informed, and let all know the specifics; when and where.

Please make sure you take advantage of our Saturday group runs. They are free of charge. And all the “goodies” are provided. And keep Saturday, December 8 open for a great little event here at the store. We will be joined by Michelle Smith, the Saucony Tech Rep. She will provide test run ProGrid Guide 6 and PowerGrid Triumph 10’s (shoes) for you to all sample! And that goes for our walkers as well. Following the run, Michelle will be available for questions and answers, along with some great Boldy’s donuts and other refreshments! And, we will have a drawing for a free pair of Saucony shoes for all who attend. And everyone gets a free pair of Up-N-Running gloves! It starts at 8:00 AM. The distances vary. If you plan on attending, please RSVP by calling 724-898-2525 or email us at And give us your shoe size. See you all there!


Wednesday, November 21, 2012

Notes from the Foot Whisperer - Gearing Up For The Marathon

It’s hard to believe that Thanksgiving is already here! And it is equally hard to believe that it is time to start shoring up your base miles in anticipation of the Spring marathons and half marathons. Just as a rule of thumb, if you’re planning on training for your first marathon, you should have a base of no less than 15 – 20 miles per week. A 25 – 30 mile per week base is ideal. Starting in January, the miles build up on a weekly basis. For me, they peak at around 40-42 miles in mid-April. So get started on those base miles. And I’m already behind!!

Take advantage of our free marathon training program! It is very informal. Basically, you put in your base miles, shorter miles, and tempo runs on your own during the week. Then we all meet at Up-N-Running every Saturday morning at 8:00 AM for a nice long run. It’s a great time to compare notes and join in some running camaraderie, as you jog through the hills of Middlesex Township. We will also get a few runs in through the streets of Pittsburgh on the marathon and half marathon route. And Up-N-Running provides all of the “goodies” from water, Gu, and Gatorade during the run, to post-run coffee and “carbs.” Come join us! Call or email with any questions.

Speaking of marathons, a big congratulations goes out to my son, Kevin and his wife Julie! The both finished the Richmond Marathon (Their first). Kevin finished at: 2:32:45, and Julie ran a 4:03:35. Congrats to both!!


Saturday, November 10, 2012

Notes from the Foot Whisperer - Nothing Like a Trail Run

Anyone for a trail run? The leaves are down. The weeds and bugs have disappeared. And the weather has turned brisk. Perfect for a nice quick run through the woods of Western Pennsylvania! Yours Truly has spent so much time on the roads, sometimes you forget just how different a nice trail run can be. I recall when Lazlo and I went on a trail run in the mountains of the south central part of the state, the first thing I noticed was how much more aware I was of my surroundings. You have to, out of necessity. On a road, it’s just eyes ahead, and maybe every so often, dodge a pot hole. With the trail, not only do you have to be aware of the surface with its rocks, logs, streams, etc., but you also have to watch for the occasional branch sticking out in front of your face. It is invigorating! I literally feel stronger as I run longer.

Now this particular part of the trail for me is the most exciting. I get to run on part of the original Forbes Road! What a neat feeling to know that your steps are following the same steps that George Washington took when he was with the British army crossing the Alleghenies! Go out for a trail run and open all of your senses!!


Friday, November 2, 2012

Notes From The Foot Whisperer - Thinking Of Those Less Fortunate

Have we all had enough of Sandy? I don't think I remember what the sun looks like! It's been so long. And it really made a mess of the weather in the area. But all joking aside, there are people to the east of us who are really suffering. Our hearts go out to them. If you can find it in your heart to donate anything to getting these people back on their feet, I'm sure they would appreciate it. I know the blood bank called me and the Mrs. We'll stop down and give them a pint of A+. Soon, we'll be seeing the Salvation Army people outside the department stores. Make sure you put a little more in the pot for those less fortunate.

Last year, I ran the Pittsburgh Half Marathon for my favorite charity, The Alzheimer's Association. We run as the ALZ Stars , a great group of people, all of whom have been touched by the disease in one form or another. If you want to help us elim.inate this terrible disease, sign on with the ALZ Stars, and challenge yourself to become an inspiration for those affected by Alzheimer's disease. Go the distance with ALZ Stars, an active event program to benefit the care, support, and research efforts of the Alzheimer's Association. Sign up to run the 2013 Pittsburgh Marathon with us today!

For more information, attend our no obligation team kick-off:

2013 Pittsburgh Marathon ALZ Stars Team Kick-Off November 14, 2012 at 6:00 PM Panera Bread 7217 McKnight Road, Pittsburgh, PA

To RSVP or for more information, contact Melissa at 412-261-5040 or

Register for the marathon, half marathon, relay marathon or 5K today at -