"Indianapolis"

19 posts

2020 Erika Wells Memorial Scholarship Co-Winner Jaliaya Molett

2020 marks the fifth year in a row that Indy Runners has awarded the Erika Wells Memorial Scholarship. Traditionally two $500 scholarships are given to local high school graduates whose lives have been positively impacted by the sport of running. This year we added an additional $500 scholarship to a deserving candidate thanks to a gift from Dr. Michael Helms and the support of Indy Runners members. The three winners are Jane Hirschman from North Central High School, Jaliaya Molett from Charles A Tindley Accelerated High School, and William Hackler from Franklin Central High School.

Erika Wells, who the scholarship is named after, was a beloved member of Indy Runners who passed away in October 2016. Her dedication to service, personal growth, and social engagement was unparalleled, and she embodied Indy Runners’ belief in the transformative power of running as part of a healthy lifestyle and a way to unify a community. The Erika Wells Memorial Scholarship is awarded to high school seniors who exemplify these characteristics.

**Jaliaya Molett (Charles A Tindley Accelerated)**

Jaliaya Molett was a four year varsity member of Charles A. Tindley’s track and field team, and several other athletic teams. She was also a National Honor Society Member and highly active in other school clubs and activities. She graduated with a 3.5 GPA and is currently attending Prairie View A&M University.

Each scholarship applicant was asked to submit an essay on how they came to love running, what the sport of running means to them, or how they believe running will impact their future. We are happy to share Jaliaya’s essay below.

My name is Jaliaya Molett I am a Senior at Charles A. Tindley Accelerated School located in Indianapolis,Indiana. I hold a GPA of 3.5, ranked 3 of 56 for the Class of 2020. I am a 5 sport athlete; Track and Field, Cross Country, Basketball, Cheer leading, and Soccer but Track and Field is where my heart is. I just play other sports to stay in shape on my off season and I just happen to be good at them too.
I have been running track since I was 7 years old. I currently run the 300 Hurdles during my High School season and the 400 Hurdles during the summertime for Indiana Storm Track Club. I also run the 100 Hurdles, the open 400 meters, and Long Jump. I have an all-around good experience with all the sprints and mid-distance since I started running but these are my main events. I have a goal to one day run in college at the collegiate level hopeful for Prairie View A&M University.
I came to love running because it is the most natural way in which I could clear my mind. I feel at peace knowing that my only task is to get to that finish line and have fun doing it. It wasn’t always about winning too me. I adored the way in which we as athletes are brought together. Running in different meets to me is just a way to bring people closer and to unity different skills from different athletes together along with bringing different cultures together. It’s not all about competing against one another but being able to better your skills along with helping others do the same. I do believe that running has the ability to create a global community by being blind to discrimination which can cause a huge impact on anyone’s future along with mine. Where every athlete feels comfortable competing against one another and not having to worry about being judged on where they come from. Only because running has the ability to blinding people to other regions, races, and sexual preferences do to the fact that we are not here on the race of what ethnic group is better than another but here to enjoy are selves and showcase are talents.

Remember, if you know a deserving young candidate for the 2021 Erika Wells Memorial Scholarship, encourage them to apply this upcoming winter/spring. To be notified when applications open, please email GivingBack@IndyRunners.org.

2020 Erika Wells Memorial Scholarship Co-Winner William Hackler

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Erika Wells, who the scholarship is named after, was a beloved member of Indy Runners who passed away in October 2016. Her dedication to service, personal growth, and social engagement was unparalleled, and she embodied Indy Runners’ belief in the transformative power of running as part of a healthy lifestyle and a way to unify a community. The Erika Wells Scholarship is awarded to high school graduates who exemplify these characteristics.

**William Hackler (Franklin Central High School)**

William Hackler was a varsity member of both the Franklin Central cross country and track and field teams. He was also a member of the National Honor Society and was involved in several other school activities. He graduated with a GPA of 4.203 and is currently attending Purdue University.

Each scholarship applicant was asked to write and submit an essay on how they came to love running, what the sport of running means to them, or how they believe running will impact their future. We are happy to share William’s essay below.

I started running my junior year of high school. I was a soccer player at heart, having played it for more than ten years, so leaving the sport that I knew like the back of my hand was one of the hardest decisions that I have ever made.I knew that I have always had a talent for running. With a lot of hard thought, I decided to join the cross country and track teams at Franklin Central. I was very shy and found it hard to connect with some of the runners on the team. I had joined the cross country team just two days before the soccer tryouts, so I missed almost all of the summer conditioning for cross country. The team was very connected and I felt out of place. It took me a couple of weeks to feel comfortable with the team and to really start buying in to what it had to offer. Once I did, I instantly fell in love with the sport. I was always working as hard as I could to improve my times and work my way up the food chain.
In a little over a year, I dropped my time from a 17:52 down to a 16:18 for the 5k. While doing this I helped our team claim Sectional and Regional titles in 2019, while also receiving All-Sectional and Regional Honors for both my Junior and Senior years. In addition, I received All-Marion County Honors and helped our team win the first Marion County Championship in school history in 2019. Deciding to run was one of the best decisions that I have ever made and it has taught me many life lessons, as well as provided me with amazing role models and friends that I can call my brothers. The biggest lesson that I have learned is no matter what, you can always do better than your best. This lesson has helped me become a much better runner and student. This lesson has allowed me to stay focused in school and allowed me to achieve a 4.203 GPA out of 4.0 and receive First Team Academic All-State Honors.
Running will always be a part of me now. Unfortunately, my senior track season got canceled due to the coronavirus, but I have been doing additional training and participating in online time trials. I will continue to try to improve my times in hopes of walking on at Purdue University in the fall. This has been a goal of mine ever since I started running and I plan to do everything in my power to achieve this goal. No matter what happens, I will never lose my passion for running and will continue to train everyday like it is my last.

In addition to William’s essay, here is a short thank you video he sent us!

2020 Erika Wells Memorial Scholarship Co-Winner Jane Hirschman

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2020 marks the fifth year in a row that Indy Runners has awarded the Erika Wells Memorial Scholarship. Traditionally two $500 scholarships are given to local high school graduates whose lives have been positively impacted by the sport of running. This year we added an additional $500 scholarship to a deserving candidate thanks to the support of Indy Runners members and a gift from Dr. Michael Helms. The three winners are Jane Hirschman from North Central High School, Jaliaya Molett from Charles A Tindley Accelerated High School, and William Hackler from Franklin Central High School.

**Jane Hirschman (North Central High School)**

Jane Hirschman was a varsity member of the North Central Panthers cross country and track and field teams. She was also a National Honor Society member and highly active in several school clubs and activities. She graduated with a 5.26 GPA and is currently attending Bowdoin College.

When my parents gave me the options of running or swimming to get in exercise after third grade, I begrudgingly chose running, only because swimming seemed too difficult. Little did I know what I was in for. I joined the middle school cross country team in fourth grade, by far the slowest on the team. Yet I kept showing up. Somehow as the years ticked by, I became faster and soon ran the school record for the
2400.
Due to my success in middle school, I felt encouraged me to run cross country my freshman year of high school. However, I was mainly running to earn a gym credit. This decision was one of the greatest decisions I have made so far in my life. High school is where I have fallen in love with running. I have come to appreciate every aspect of the sport. The long runs before the sun rises when you only can hear your
breathing. The cross country camp hill repeats where every time you get to the top you think you can’t do another and yet somehow you do. Endless laps on the track where with each lap you feel increasingly more accomplished. I love it all: the good, bad, and ugly. Every single bit of it.
Not only have I fallen in love with the running, it has also given me a second family, a second home. I could never have accomplished what I have done without my team and coaches. Running has a unique ability to be both an individual and team sport. Because of this, I have celebrated both the highs and the lows with my team. We’ve seen each other at both our bests and worsts. Through it all, my team and
coaches have been there for me. I could not have imagined my high school years without the dedication and support I have received from my running community.
Running has led me down paths I never thought I would have experienced. I have found myself doing 400 meter repeats in a hotel hallway when I was unable to go outside. I’ve spent my summers waking up at 5:30 am to go to cross country practice when all I’ve wanted to do is sleep. I’ve gotten covered in mud from races and had to tape my spikes on to make sure that they wouldn’t get pulled off. And yet in spite, or maybe even because of all the crazy things I’ve done, running is where my heart is. Never did my 9 year old self think that I would be going on to run in college, yet somehow here I am. More excited than ever to put in the miles and miles that will be full of joy. Through it all, all the adversity, joy, and challenges I face in my life, I know that running will always be there for me.

How to Dress for Winter Training Success

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Deciding what to wear while running and walking in an Indianapolis winter isn’t an easy task. Negative wind chills at the beginning of the week can easily shift to sixty degrees and sunny by the end of the week. One thing that won’t shift, however, is the date of that Spring race you signed up for in November. I mean, who wants to train on a treadmill every day until the end of March? This blog post is going to help you make sure you have the perfect running or walking outfit to tackle the fickle Indiana weather all season.

Dress for “Adjusted” Temperature.

The first thing you want to think about when deciding what to wear before a run or walk is the “adjusted” workout temperature. When you run or walk, your body is going to heat up, and your outfit needs to be suited to deal with this change comfortably. Try to dress for a temperature that is 15-20 degrees warmer than it actually is outside. I look at the “Feels like” temperature on my weather app (which takes factors like windchill and humidity into account) and go from there. Everyone responds to temperature changes differently, so it may take multiple trials to figure out what is right for you. Start out by making the 15-20 degree adjustment, which is pretty reliable, and then make further changes as you see fit. Also, keep in mind how strenuous your run or walk will be. A leisurely jog or walk may not require as extreme an adjustment to the actual outside temperature as a fast-paced interval workout will.

Choose the right Base Layer.

A good base layer uses special synthetic fabric (and not cotton) and weaving technology to help wick (pull away) moisture away from your skin to aid in the evaporation of sweat. These are durable shirts that will never fade and will benefit you in hot or cold conditions. The most underrated winter base layer in my opinion is the wind boxer shown above. It’s a great piece for men and women, but to the guys out there: if it’s cold enough, you will wish you had a pair, trust me. 😉

The Mid Layer helps regulate body temperature.

The mid layer helps regulate your body temperature by directing body heat back into your body and by stopping cold air from passing through to your body. They often feature specially placed vents, fleece-lined panels, and, in some cases, protective wind and rain shields. Many thermal layers contain special pockets to hold personal items like phones and keys. For the majority of the winter season, you can easily get by with just a base layer and a mid layer.

Top it off with an Outer Protection Shell.

The outer protection shell is most beneficial in poor winter conditions. Its function is to protect you from rain, sleet, ice, snow, wind, and more. There are a variety of options available depending on the level of protection you require. There is a variety of apparel items, from vests to jackets, available to provide you with the protection you need on any given day.

Don’t forget your head and hands.

Having a good running hat and pair of gloves is crucial for making it through the winter. There are a variety of different options and thicknesses to fit what you are looking for. If your hands are super cold all the time, then I suggest a mitten. If being able to use your phone is important, there are now a lot of options that allow you to use a touch screen without taking off your gloves. I personally run with a glove-mitten hybrid so that I have the option of a mitten but can switch to a glove when my hands get warm. On the really cold days a balaclava or neck gaiter are crucial to protect your face against the elements. It’s best to try on different options and think about when you will use them. A good hat and pair of gloves can get you through several winters.

Hopefully this blog post gave you a good idea of how to tackle difficult winter training days. Investing in a good winter wardrobe will not only help you train like a champ this winter, but for several winters to come. Best of luck with your training. If you liked this post next time you see me say balaclava and I will take that as a thank you!

Five Mental Tips for Race Day Success

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Ever hear the phrase, “running/walking is 90% mental”? While that may be a bit of hyperbole, there is a lot of truth to the saying. Having a strong mental game on race day can be the difference between cashing in and crapping out on months of hard work and preparation.

Sport psychologists encourage relaxation and visualization during an event. Physiologically relaxed muscles are more fluid, react more quickly, and burn less energy. Relaxed bodies have lower blood lactate levels and allow for greater mental concentration. On the opposite end, when you are experiencing fear and stress, the body becomes tense and tight. Blood flow is directed to the brain, making it harder for the body to perform. Referenced from “Running Within” Jerry Lynch

The following five tips will help you relax and visualize your way to Race Day success!

Tip 1: Breath

There is no consensus on what the best breathing pattern is. I have personally found it helpful to keep my breathing under control as much as possible. If you can be thoughtful about each breathe, it will go a long way; staying relaxed will bring in enough oxygen while also relaxing your mind and body. You can even take this a step further by visualizing clean air circulating through the body with each inhalation, and toxins, stress, and negativity being released with each exhalation.

Tip 2: Body & Face

Remember: staying relaxed and under control is the name of the game. To do that you need to identify and eliminate areas of tension in the body and face. Aim for having loosely cupped hands, relaxed arms, dropped and relaxed shoulders, and a gentle anterior tilt of the head. You also want to relax your face. I typically visualize one of Salvador Dali’s clocks and try to make my face as close to that as possible.

Tip 3: Words

Develop positive mantras and be relentlessly optimistic. I remind myself over and over about all the hard work I have put in and how ready I am. But that is just me. Everyone runs or walks a race for different reasons. Whatever your reason, lean into that! And give yourself plenty of reminders when things are getting tough. I have also found that putting a smile on my face from time to time really helps a lot. After all, this is supposed to be fun!

Tip 4: Images

Using visual images can really help during challenging parts of a race. I typically like to think back to a time when a workout or race went really well and how great I felt. Putting my mind into that positive space helps me will it into existence again. I also like to imagine myself at the moment I cross the finish line and the joy I will feel when I’m done running and my goals have been met. Again, this is just me; mantras should be personal. Find what images motivate you and use them.

Tip 5: Handling Bad Patches

There are several coping strategies that help with handling bad patches during a race. I personally like to break the race into small, manageable chunks – the next mile marker, the next street corner, etc. Focus all your efforts on making it to whatever spot you have picked out in your mind. When you reach the spot you targeted, then choose another and repeat. Other successful tactics include quickening your pace for short bouts of 50-100 meters to change things up, or focusing on your running form to make sure you are maintaining good running posture.

Now that you have the keys to the castle, you should be ready to crush it on race day! If you think I missed anything feel free to share in the comments any strategies that work for you. I also love hearing success stories, so let me know if any of these tips work out for you. Fare well! I wish you the best of luck in your upcoming events!

Be an A+ Spectator

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Spectators can be game-changers for runners chasing a PR or finish line. Their energy is contagious, as is their confidence in us. Their shouts of encouragement propel us forward and their creative signs make us laugh, taking our focus off our legs and lungs.

The smaller ones offer high fives and the adult ones occasionally offer a PBR.

With the Monumental Marathon just around the corner, we wanted to share a few tips that will help you ace your spectating experience.

Runners don’t stop for red lights and we don’t stop for spectators trying to cross the street. When you cross, make sure there’s enough time and space to get across in one go. Stopping, playing Frogger or weaving will almost certainly end poorly for you and a runner. It may even end his race.
Be extra cautious if you’re crossing with kiddos or doggos in tow.
Speaking of doggos, keep them on a reasonably short leash. A dog wondering even a couple feet into the street can be problematic for a runner. Same for little people. Make sure, too, that you have a hold on doggo’s leash. You know he wants to go all-out toward the finish line.
It can often be hard to breathe and run, so please keep the cigarettes, cigars and vapes away from the course, starting corrals and post-race festivities.
Lie to us. Tell us we look great; we look strong; we can do it. Don’t, though, tell us that we’re almost there unless you can see the finish line.
Please please please enjoy yourself. It can be a long day, so consider dressing in layers if the weather is cool. Bring snacks. Get out the Cornhole boards. Whoop it up. Pull up your favorite camp chair and pour your favorite morning cocktail. Call us by name on our bib or the team name on our singlets. If you’re having fun, we will, too.
Don’t quit on us! The front-runners are exciting to watch and the mid-packers give you a lot to watch and cheer for, but don’t forget there are more people who could use your support.

Ok, grab your cow bells, poster board and markers and get out there. Oh, and please forgive us if we throw a snot rocket in your general direction. It’s… ummm… a sign of affection.

CNO Financial Group Indianapolis Monumental Marathon & Half Marathon Course Changes 2019

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The 12th annual CNO Financial Group Indianapolis Monumental Marathon, Half Marathon & 5K is less than three weeks away! Since the marathon was first run in 2008, it has grown to be one of the 15 largest in the country. It is popular in part because it consistently offers great running weather and a fast course. As both the Half and Full marathon races have grown in size, small tweaks have been made to the courses to make sure participants continue to have experiences matching the high standards that they expect. The 2019 race features four such changes: two each to the Half and Full marathon courses. Without further ado, here is a breakdown of the new CNO Financial Group Indianapolis Monumental Marathon & Half Marathon courses.

Half AND Full Marathon Change:

The first course change affects both the Half and Full marathons between miles 3 and 4. As participants head north on Alabama from New York, instead of turning right on Michigan Street, as was done last year, runners will now pass Michigan and go 1 block farther to North Street, turn right, and head towards Mass Ave. I doubt anyone will really notice this minor change. My impression is that this change adds a little more of a straight away and a slightly easier transition onto Mass Ave.–all good things for fast running!

Half Marathon Change Only:

For the Half Marathon ONLY, between miles 9 and 10, participants heading south on Talbott Street will reach 30th Street and, instead of turning right like in previous years, continue south to turn right on Mapleton Trace toward Meridian. This appears to be a pretty minor change to the course. If anything, it avoids the new Red Line for an extra block and a half. I anticipate this change will be inconsequential.

Full Marathon Change Only:

On the Full marathon course ONLY, as participants approach mile 13, instead of continuing north on College to 66th Street and turning left, they will turn left onto 64th Street and take that to Park Avenue. When marathoners reach Park, they will turn right and head north one block to Riverview Dr. where they will rejoin the traditional course route. This is also a minor change to the previous course. Turning off of College a couple blocks earlier than in previous years will help avoid any potential conflicts with the Red Line turn-around point on 66th Street. I actually run this section pretty frequently and think that, considering the Red Line, this is a very good change and will not negatively impact anyone’s performance.

These are all the course changes for the 2019 CNO Financial Group Indianapolis Monumental Marathon & Half Marathon. If you’ve run or walked either race in the past, the rest of the course is going to be just as fantastic as you remember! If this is your first time participating, then you can view both the entire Half and Full marathon course maps by clicking on this link: Be Monumental Course Map. Good luck to everyone! And make sure to come by the Indy Runners cheer tent post-race. Rumor has it we will be serving breakfast burritos! 😉

Runners Strength: 3 Exercises To Help You Have Less Injuries And Finish Strong

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You love to run, right? But this whole strength training as a runner thing is a bit confusing, you don’t want it to interfere with your run plan or know what exercises you should be doing.

The good news is not only is adding strength training make you a stronger, less injury prone and faster runner, but you can add it to your weekly plan without throwing a hitch your run game!

MINDSET CHECK: Strength training is not cross-training it is just apart of your training as a runner and an athlete

Why is Strength Training important:

What does the Research say:

Effects of Heavy & Explosive Strength Training on Endurance Performance

Increase economy (ease of running)
Increase lactate threshold
Decrease or delayed fatigue
Increase max strength & speed
Improved endurance performance
Increase rate of force development (measure of explosive strength)

Strength Training reduced sports injuries to less than 1/3 and overuse injuries could almost be halved

Strength Training on Performance in Endurance Athletes

Improved velocity at VO2 max
Power output at VO2 max
Maximal anerobic running test velocity

KEY TAKEAWAY: VO2 max is the measure of the maximal amount of oxygen a person can use during intense exercise, so its basically a measurement of your body’s ability to use oxygen ie taken more oxygen and deliver to muscles

So let’s put this all together and give you 3 really easy to implement exercises you can do anywhere! You can also easily add them to your easy pace days. If you are currently in training season you will be good to add these as well! Remember the heavy and explosive strength training benefits above? It is recommended you implement a program like that after racing system and go from there.

Our power muscles the glutes, the cheeks, the peaches, etc whatever you want to call them need alot of attention in most runners so the three exercises below focus on increasing strength and stability there. Adding them to your routine will get you on the road to running easier, faster, and with less nagging aches or pain. Some focus can also help you to hit that PR in your next race!

KEY TAKEAWAY: This series of exercises are perfect for easy run days. If you need to begin without resistance thats ok, 3 sets of 15 with or without using resistance band

These are just a starting point to adding more targeted runners strength exercises into your run plan. The idea is to begin targeted strengthening program that includes free weights, barbell, kettlebells, etc that can be used throughout the year with different adjustments based on your run/walk or training schedule. Stronger hips to keep you on the pavement = a happy and faster runner!

Research excerpt from PT management for endurance runners

Featured Photo by Victor Freitas from Pexels

Dr Latisha Williams @runforlifeindy, is a new member of Indy Runners, loves helping others, has been a physical therapist since 2007, RRCA Certified Run Coach and Owner of Run For Life Performance & Physical Therapy

How To Avoid 3 Common Running Injuries

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You love to run, but you hate admitting you may have an injury, especially if you’ve gone to the doctor and heard the dreaded words… just STOP running for awhile.

The fact is that 27-70% of recreational runners experience a running injury during a training year. For a lot of people running is medicine, it helps keep the crazy away, decrease stress, push yourself to heights you never thought you could! So how do we help prevent all of our hard marathon or race training going out the window by having to sit out due to injury?

Do any of these sound like you?

Runner/Walker #1: I’ve been noticing some pain around or under your kneecap that has slowly become annoying after runs, you shake it off at first but now the front of your knee has been bothering you more and more over the last weeks

Runner/Walker #2: You’ve decided to up your running and train for a half or full marathon or you haven’t been as consistent with your running and you up the mileage… but now you’ve began to notice some tenderness on the outside of lower leg that as you get warmed up it goes away and then after your done it comes back

Runner/Walker #3: Ok, you are starting to up your training intensity and miles (yippee for hill repeats, track workouts or increasing your mileage) but have been waking up with sharp pain on bottom of foot especially near your heel. After walking a bit its better. It’s been a few weeks now and its starting to be a bear getting more painful with prolonged standing, getting up after sitting a bit or climbing stairs

Let’s take a look at these 3 common running related injuries, what they are and ways to help prevent them.

Runner’s Knee (Runner #1)

Definition: knee cap not moving as it should, cause rubbing, irritation and lead to grinding down of cartilage

Causes: potentially weak quads, poor foot mechanics, tight ITB

How To Decrease Risk: Strengthen quadriceps and gluts, no big jumps in training mileage, proper stretching post run for hamstrings and quads

Shin Splints (MTSS) (Runner #2)

Definition: muscle most affected is tibalis anterior which goes from your knee down to your ankle. Pain is located at lower leg next to shin bone. Another important distinction is to rule-out compartment syndrome or stress fracture which are a lot more serious so another set of eyes are key for pain in this area

Causes: overuse injury: characterized by the “Too’s: training too hard, too fast or too long, also running downhill, old footwear

How To Decrease Risk: recognize tenderness in shin early and don’t try to power through, that can result in creating microtears and longer recovery

No big jumps in training load, keep track of mileage on footwear (general guidelines new shoes every 250-300 miles) and also think about having several pairs of running shoes to rotate

Plantar Fasciitis (Runner #3)

Definition: symptoms of stabbing pain or dull ache across bottom of foot, can normally pinpoint a real aggravated area near your heel; usually worst pain in the morning; small microtears of tendons and ligaments that run along the bottom of foot, name implies inflammation but alot of times you won’t see “swelling or inflammation”

Causes: overuse, won’t be any specific event that occurred, increased training (are you seeing a theme here..),

How To Decrease Risk: Good running form, strength training and proper shoes! No surprise here strengthening foot and big toe, foot alignment and footwear check, adequate warm-up prior to running. Also here’s a quick video of my favorite ways to revive tired and achy feet!

Let’s face it, we are runners and at some point an ache, pain or injury will occur! That’s just the nature of the beast! But taking steps to help decrease risk and recognize when you should seek outside help can keep you on the pavement, happy and crushing goals!

Don’t let a running injury take you out! Listen to your body and don’t wait to get checked out if you do start having nagging aches and pains. Happy Running!

Getting Down to Business.

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There are few things worse than finding yourself still in line for a port-a-potty when the gun goes off at the start of your race. Here are a few tips to help keep the lines moving so you can get moving.

Get Down to Business. When you arrive at the race site, scope out the port-a-potty situation. Often times, you’ll find more than one bank of pots with varying wait times. Cue up and do your business before everyone else has the same idea.

Line Up . You’ve likely seen a wide variety of lines form outside a row of port-a-potties. Some with one line per porta. Some separated by gender. Some with a single line feeding dozens of stalls. Some with just a blob of people waiting with no real order.

One of the more efficient options is to create one line for every   4-5 potties. Think zones or sections. This will reduce the steps (and time) needed to get to the next available porta, yet prevent you from getting stuck in line behind ‘that guy’.

Get ready. Get set. Go.  When you’re nearing the front of the line, pay attention. Get to a stopping place in your conversation, scan your section of potties and be ready to move when you see a door beginning to open.

The person before you will be polite and hold the door open for you, saving valuable seconds. Repay the favor and hold the door as you exit.

They’re made for one thing: pottying.  Port-a-potties are not changing rooms, phone booths or … well, whatever othere use just popped in your mind. Really, who wants to hang out in there any longer than necessary!?

Although lines are more common before a race, there are often runners and spectators in need of the facilities after the race – often urgently. As a side note, if the units aren’t in constant use (i.e., no line), put the seat down. This will help ventilate the unit and minimize the odor.

Participants Get Priority.  It takes a lot of people to put on a race, including volunteers and spectators and we get that they’ve all been drinking coffee since way before dawn. As much as possible, please allow runners and walkers to take priority in the line, especially if you can hear the National Anthem playing in the distance.

Lock the Door Behind You. Yes, this may cost you a few seconds, but the fright resulting from facing a stranger with your running tights around your ankles will cost you much more time.

If you find yourself in need of a pit stop during the race, look for port-a-potties along the course – often located near aid stations. Please avoid using lawns or alleyways, as tempting as they may seem.   It’s rude, not to mention unsanitary.

flanagan-shalanetoilet-boston18-1523927399

As Shalane has shown, it is possible to go fast…

View Video: https://www.youtube.com/watch?v=t131MwydJlc

Author’s Note: the porta does NOT double as a trash receptacle. Banana peels, gel packs, and car keys should not find their way into the bowl. Think about the poor person who has to fish those items out before the bio waste can be dealt with.

Why the Long Run (or Walk)? Or a distance athlete walks into a bar…

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For as long as I have been a distance athlete, I’ve done a long run once a week. My first long runs were six grueling miles on the country roads of Bloomington, Indiana as a high school cross country athlete. Nowadays, I can log up to 30 miles during a long run if I’m training for an ultra event. And although it’s practically a distance running cliche, I believe the long run is the most important run of the week.

What is a long run? Why is it so important? What’s going on under the hood, so to speak? And what is up with this bar and where is the bartender? I will try to shed some light on the former three questions, but you’re on your own with the last one. What exactly is a long run and what you are getting out of it?

Author’s note: While I am using the term “long run” throughout this post, please note that the same training guidelines and physiological concepts apply if you are a distance walker and not a runner! Get after it!

What is a “long run”?

The short answer: it’s the longest run of the week. Shocking, I know. The distance and duration will vary depending on the race you’re training for. If you are training for a half marathon, your long run will be less than someone’s who is training for a marathon. In order to facilitate the necessary physiological changes for performing well at longer distances (i.e. full- and half-marathons), the total time of a long run should be more than 90-105 minutes regardless of pace.

Why are “long runs” important? And what’s going on under the hood?

Energy Efficiency: Running long distances improves your body’s ability to store glycogen (energy in the form of stored carbohydrates), handle glycogen depletion (when your body starts to run low on fuel), manage muscle fatigue, and use fat in conjunction with glycogen as energy.
Muscle Adaptation: During your long run, the cells that make up your muscles increase in size by adding more fibers (the parts that contract) and mitochondria (the parts of the cells that use oxygen to generate energy). There is also an increase in enzymes–which ultimately increases the rate at which delivered oxygen can be used to create energy. And finally, more capillaries become active within exercising muscles, delivering oxygen to and removing waste from them more efficiently.
Running Economy: Simply put, running long increases your body’s ability to utilize oxygen more efficiently.
Aerobic Capacity: Most runners, especially new runners, are greatly held back by their lack of aerobic capacity (a measure of efficiency, as described above). The biggest gains you can make in overall performance come with increasing aerobic capacity, and running long is one of the best ways to do that.
Mental Toughness: News Flash — When running long distances, there is likely some amount of discomfort that you have to manage. If this hasn’t been your experience, I would suggest maybe running farther or faster. Anyway, the more you run long the better you will be at handling the discomfort–emotionally and physically.
Specificity of Training: This means that the system you stress is the system that improves. So basically, if you are training for a long distance race, you are going to get the most benefit from running long distances. Micheal Jordan didn’t become a great basketball player by riding a bike!

Final Thoughts and A Word of Warning

So now that I’ve unlocked all the mysteries behind the long run (or walk), you’re ready to get out there and go for as long as you can the next chance you get, right? Unfortunately, it doesn’t quite work like that. To minimize your risk of injury, you need to build up your long run over time and in a responsible manner. That means that if the longest you’ve ever run is 6 miles, it’s probably not a good idea to go out for 16 miles tomorrow. A good training program (especially for newer runners) will increase your long run duration over the course of a training cycle (e.g. 12-16 weeks for a half- or full-marathon) and typically have 1 recovery week per month where the distance of your long run is decreased.

I hope that this information has helped you better understand why it is beneficial to incorporate a long run or walk into your training and what you are getting out of it. If you think I got something wrong or left something out, be sure to let me know in the comments. Also, if you liked this blog post, next time you see me out in the real world shout “Mitochondria!” so I know you read the whole thing!

Running & Walking Nutrition Basics

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I vividly remember the moment I started to appreciate the relationship between food and running. It was my freshman year of high school (Go Panthers!) when I discovered both distance running and gyros at the exact same time. I thought gyros were the perfect lunch–until I ate one on the same day as a track workout. Let’s just say that after that day my relationship with gyros changed forever. And my understanding of how to properly eat before a workout (and why) got a little better.

My next big revelation about nutrition and its impact on running came after college when I started running longer and longer distances (marathons and ultra marathons). Luckily, I had an experienced distance-running coach who explained the importance of in-race nutrition and its impact on performance. Even after 26 marathons and a half dozen or so ultra marathons in just over a decade, I am still playing with what works best for my body during long running events.

While I am not claiming to be a Sports Nutritionist, I do have a lot of experience when it comes to seeking out and finding the right fuel for my endurance events of choice. This is probably the topic that gets brought up the most when I talk with new half- and full-marathon runners.

If you are planning to run a race of ninety minutes or more and you are not thinking about a nutrition plan, you might want to start!

Below are some basic rules of thumb that I follow. Keep in mind that everyone is different and it is important to experiment and figure out what works best for you.

Nutrition Pre-Exercise or Pre-Race: (Source: Cassie Dimmick)

Shorter weekday workouts: eat 30-60 min before
Longer weekend workouts or competition: eat 2-3 hours before (Don’t worry about waking up that early before the long run unless you are simulating race day. Eat well the night before and snack 30-45 minutes before running.)
Choose a meal or snack that is low in fat, contains complex carbohydrates, and has a little protein.
Rule of Half: half a bagel, half a banana, half a cup of coffee, etc
Eat familiar foods that you know you can tolerate
Practice leading up to a long distance race
Drink 10-16 oz of fluid 1-2 hours before exercise and another 4-8 oz right before you start.

Pre-Exercise food examples:

Granola bar and a banana
English muffin or bagel with peanut butter and a piece of fruit
Smoothie
Nutrition Bar
Gel or Sports Chews
Pretzels

Nutrition During Exercise or Race: (Source: Cassie Dimmick)

Muscles use glycogen (the stored energy form of carbohydrates) and fat for fuel. Both fat and glycogen are used in most activities. Fat can be used as a fuel during aerobic exercise (long, low intensity exercise), but glycogen is the main fuel during strenuous exercise (running a half or full marathon) and anaerobic exercise (short bursts of all-out running).
For exercise over 90 minutes, you need additional carbs from gels, bars, or other well-tolerated foods.
For runs up to 120 minutes, 30 to 60 grams of carbs per hour of exercise is helpful.
For runs over 120 minutes, aim for 60-90 grams per hour as tolerated.

Examples of approximately 30 Grams of carbohydrate:

1 banana
10 pretzels
2 Fig Newtons
1/4 bagel
Gels and Sports Chews (Note: Gels and chews have roughly 22 to 29 grams of carbs per serving along with electrolytes. Take these with water to speed delivery of energy into your system.)

Nutrition Post Exercise or Race:

To become a better runner or walker you need to recover from running or walking. For proper recovery, it is recommended that you eat something with both carbohydrates and protein within 45 minutes to an hour after exercise. Failing to do so will most likely effect recovery time and limit the the improvements you can gain from your workout. Failing to recover not only can hinder potential benefits from exercise, but also can lead to injury over time. Read more about the science behind post-exercise recovery in this report by the American Council on Exercise.

I hope this article helps you answer some of your basic sports nutrition questions. At the very least, I hope it gets you thinking about the subject if you have not been already. If this is something you are really fascinated by and think it is the edge you need, I would recommend going to see a Sports Nutritionist to learn more. And remember, we are all different, so it’s important to experiment and find out what works best for your body.

2019 Erika Wells Memorial Scholarship Co-Winner Katie Manion

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For four years in a row, Indy Runners has awarded two $500 scholarships to local high school graduates whose lives have been positively impacted by the sport of running. This years’ winners are Jada Coleman from Ben Davis High School and Katie Manion from North Central High School.

Erika Wells, who the scholarship is named after, was a beloved member of Indy Runners who passed away in October 2016. Her dedication to service, personal growth, and social engagement was unparalleled, and she embodied Indy Runners’ belief in the transformative power of running as part of a healthy lifestyle and a way to unify a community. The Erika Wells Scholarship is awarded to high school graduates who exemplify these characteristics.

**Katie Manion (North Central High School)**

Katie was a member of the North Central Panthers cross country team all four years and a team captain for the 2018-19 season. She also ran track her freshman and sophomore years of high school and competed in the Mini Marathon in 2016. She graduated with a 4.379 grade point average and will be attending Saint Louis University in the fall.

At the age of seven, my parents signed me up for my elementary school’s running club. At the age of eight, I ran my first 5k. By the time I was nine, my neighbor and I were running around our neighborhood together on a daily basis. When I was 11, I completed my first cross country season at Eastwood Middle School, and I loved every minute of it. At this point in my life, running kept me going. It gave me something to look forward to after school, a way to release my negative emotions, and a way to keep my growing body strong.
Right before my 12th birthday, I found myself in the hospital at Riley. I was diagnosed with Type 1 Diabetes. While sitting in my bed, my doctors rattled off the dangers of running and the precautions that I would need to take in order to be able to continue to practice the sport I love. I was told that running would become incredibly challenging and that I would have to wear monitors while on the move to ensure my safety. I would have to take lengthy breaks between reps and space out my workouts to keep my glucose levels stable. They told me it would be hard to get faster. I made varsity the next year. And the year after that. I did not let myself become defined by my diagnosis and I refused to let it slow me down.
As I went into high school, my body began to slow down as my disease became harder to control. It became evident that maintaining the speed that I had known for so long would be nearly impossible. Freshmen year was the most difficult. Not only was I trying to find my place on the team socially, but I was watching myself fall behind my peers in practice. By the time the first meet rolled around, I was nowhere close to making varsity. I was having to sit out of practice two or three times a week, and it was honestly humiliating. I always felt like people thought I was a slacker or uncommitted, but in reality, I was just sick.

Before this point, I loved running for the competition. I loved collecting my ribbons and hanging up medals in my room. However, I was no longer able to compete at the level that I had in the past. I began to receive less and less medals, and my bulletin board full of ribbons did not become any more impressive. But during this time, I began to love running more and more. It reminded me that I was still strong, and it still does. Though I cannot run everyday, I feel unstoppable when I am able to. It has taught me that I do not need to be the fastest to be the happiest, and that is all that matters.

Remember, if you think you know a deserving young candidate for the 2020 Erika Wells Scholarship, encourage them to apply this upcoming winter/spring!

Thoughts on Sleep Hygiene for Recovery – aka “it’s time for bed…”

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Greetings everyone from the Indy Runners Medical Desk. Thanks to Jesse for getting our Blog going as a good forum to share thoughts and ideas for our Club. I’ll aim to get out some good medical thoughts as often as possible – and you can always write to me with any issues or concerns at medical@indyrunners.org.

Let’s start with a bit of a discussion about Recovery. As our mileage and workloads increase towards Fall racing, how we Recover from this workload becomes more and more important. Remember, it’s not the runs or the workouts that make us stronger – it is our ability to Recover from them that allow that Adaptations that make us stronger.

By far, the Number 1 way to allow our bodies to Recover from the work is to get a consistent good night’s sleep. At least 7-hours, hopefully more like 8-hours.

Let’s break that down. What does a “good” night’s sleep look like, and how can we facilitate it? Simple things like darkness of the room (trickier with daylight savings time in the summer), limiting screens 30-minutes before bed (trickier with phones, social media, TV shows, etc.), and cooler/reasonable temperatures (also trickier in the summer). These are all things we somewhat inherently know – but, are we good about following them?

And watch our caffeine intake in the afternoon (2:30pm diet coke to get us kick started to finish the day?). And be mindful about how alcohol affects our sleep patterns (one glass or one beer might not affect us, but a second or more might wake us up on the middle of the night?). Some of us travel quite often for work – how are we managing our sleep hygiene when we get in late or are crossing multiple time zones? And are we realistic with our Training expectations on those weeks that are the most stressful

Also, what does “consistent” look like? It might sound obvious, but consistent means consistent – 7-8 hours every single night. Not 5-6 during the week, then 9-10 on the weekend; or 5.5 one night, then 8.5 the next to “catch up”.

Each of us are different between being more “morning people” or more “evening people”. Usually, it’s easier to get more sleep by going to bed a little earlier. Let’s do some Math – if we can start by getting 10-minutes extra sleep for 6-nights per week, that is a whole Hour of extra sleep each week! That would certainly serve as a meaningful boost in our Training!

So our Homework for the month of August is to take an honest look at our Sleep Hygiene and thoughtfully discern what habits are helpful and what habits we might tweak to get the most out of this important time for our bodies to regenerate from the workload they’ve been handling. We don’t need large changes to make a difference. A few small changes at a time could pay big dividends over the coming weeks as we build towards good Racing.

Please let us know if you have any insights or tips you might like to share. And any questions, please send them along.

Thanks and see you out there.

Brian Schuetter, PT, DPT, OCS – St. Vincent Sports Performance

Indy Runners & Walkers Member Spotlight: Carole Miller

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You might recognize Carole Miller, (standing in the center of the featured photo above), as one of the smiling faces serving breakfast burritos and pancakes at our cheer zone tent after the Monumental Marathon. Or, perhaps you know her from our Spring Training Program where she takes new walkers under her wing and keeps them coming back week after week with her encouragement and wonderful sense of humor. Carole has also served the past two years on the Indy Runners board as the co-walking director. Her self proclaimed mission has been “to give a face to walkers, because they are just as passionate about walking as runners are about running–it just takes us longer.”

Having served on the board with Carole the past two years, I can honestly say she is the perfect representation of what makes our club special. She is always looking out for others and making sure everyone feels welcome and appreciated. I couldn’t think of anyone better to do our very first member spotlight blog post with than Carole, who truly makes Indy Runners and Walkers a place for every pace!

Below are a series of questions Carole took the time to answer for us.

When and why did you join Indy Walkers?

I joined Indy Runners in 2013. I was looking for a training program for the 500 Mini. The last year I attempted to do the Mini was 2003. To put it mildly, it was the most miserable and painful experience of my life and it took me 10 years to try it again. I knew my training in 2003 was insufficient and I had to do better, so I went on the internet and Indy Runners popped up as a local running club.

What kept you coming back?

The reason I kept coming back was because of Kay King and Sue Murry. Both of these wonderful women took me under their wing in 2013 and walked with me. Although their pace was much faster than mine, they made sure that I was never alone. They are part of the reason that I always tell the new walkers our motto: “No one is left behind.” The training is fine and the seminars are helpful, but you can pull down a training schedule from the web and get what you need. The most important thing for me was the camaraderie of our walking group. Sue and Kay and anyone who walks with me has heard about my WONDERFUL grandson, my crazy sister, my stressful job, and my cancer. These wonderful people are always there to listen. That’s why I get up on Saturdays and go across town to Broad Ripple to walk 6 miles. I could walk in Eagle Creek, but Eagle Creek would not have the wonderful people I’ve met training with Indy Walkers.

Left to right: Natasha Jones, Kay Greene, Carole Miller

When were you diagnosed with cancer and what is your current status?

I was diagnosed with Stage 1 Breast Cancer in January 2018. The first people I told were my walking buddies. First, because it was the start of the 2018 training for the Mini and I would not be able to continue as a pacer, and second, because they were my walking buddies and after five years I told them everything. When I was diagnosed I had grand plans; I wasn’t going to let cancer dictate to me how I was going to live my life. I was determined to keep my walking routine. I received so much love and support from everyone in the Club, and not just my close walking buddies, but runners that I only knew in passing. I don’t think I would have had such a successful recovery without my buddies at Indy Walkers. They laughed with me about my bald head and the side effects of chemo, and when it came time for “slice and dice” also known as surgery, Kay and Sue provided me with meals so that I would not have to cook. I will never be able to thank them enough. I truly believe that one of the main factors in my successful recovery is that I was in good health. I contribute that to walking three times a week: 3 to 4 miles on two days and 6 miles on Saturdays.

What is your most memorable Indy Walkers moment?

Believe it or not my most memorable moment with Indy Walkers is walking up Holcomb Hill without stopping! I complain a lot and on that first attempt at Holcomb I was complaining at the top of my lungs. The first time, I had to stop 3 times and at the end, my lungs were burning, my heart was beating so fast I thought I would die, and the words coming out of my mouth would put anyone to shame–but at the time, I didn’t care. Five years later, I can make it in one try! I still breath hard, but I don’t stop. I still complain, but not as robustly. And I really don’t have that much time to complain because it doesn’t take that long for me to do it. That just tells you how successful my time with Indy Walkers has been in improving my health.

What does Indy Walkers mean to you?

Indy Walkers and walking are part of my life. Want to make me mad? Tell me I have to work on Tuesday or Thursday evenings or Saturday morning. Want to get on my bad side? Keep me from making a race that I paid for in January. I spend more money on shoes for walking then casual or dress shoes. Sometimes I feel like the Post Office: nothing–and I mean nothing–keeps me from my Saturday morning walks. If I don’t make it on Saturday, my entire weekend is messed up.

What would you tell someone thinking about joining Indy Walkers?

I really think Indy Runners/Walkers is a great club for anyone wanting to train for races or just get in shape. I’ve tried training on my own and it was not a good choice for me. I’ve tried walking by myself and it doesn’t work. The accountability, camaraderie, and sheer fun of seeing myself improve keep me getting up every Saturday morning. On top of that, talking with my buddies beats spending money on a shrink. Without Indy Walkers, I never would have met Pam or Natasha, or Sharon and her brother, Karen and Kathy, or Chris and Laura. And without Sue and Kay, I never would have survived that first year. Throw in the facts that my health has improved, I can walk Holcomb in one attempt, and I’ve seen parts of Indianapolis I never would have seen without Indy Walkers, and you have the reasons I continue to come back and would recommend it to anyone.

What are some of your proudest walking accomplishments?

My proudest walking accomplishment is going to sound insane. One year it was bitter cold. Elizabeth, Sue, and I decided that we were going to walk that Thursday. It was 5 degrees outside. Our vow was that if we could walk 1 mile we would reward ourselves with dinner at 317 Burger. That night I wore 2 pairs of socks, 2 shirts, 2 pairs of pants, 1 jacket, 2 pairs of gloves, and a hat and scarf. At the .5 mile mark, we looked at each other and said, “Let’s keep walking.” At the 1 mile mark, we kept going, all the way to 75^th street. That night, I knew I was crazy but had accomplished something special. I walked 3 miles in 5 degree weather with two of my crazy walking buddies. I’ll never forget that night. So regardless of how wet, hot, or cold it is, I try to walk. Ice is the one element that I’ll say no to: broken bones aren’t any fun. Also, any time I finish a race and I’m not the last walker crossing the finish line is great.

What races do you currently have lined up?

In 2019 I have only one goal: to finish the races I’ve signed up for. I’ve done the Mini and received my medal. I’ve signed up for all five 317-Series races: that’s 5 medals. I’m making plans to complete the Wright Patterson Air Force Half (1 medal), Fort Ben 5K (another medal) and the Women’s 5K (yet another medal). The goal this year is to get as many medals as I can and not be asked to leave a course. So far, I’m on track. I will start to improve my time and pace next year, but right now I’m just glad to be alive and glad I have my walking buddies to help me along the way.

Thank you Carole for letting us all get to know you better! You are truly inspiring and represent the club so well.

If you know someone that you think should be featured in a future blog post, email Jesse at blog@indyrunners.org.

Monon Trail: 7 Places to Hydrate and/or Evacuate. Broad Ripple Village to 96th St.

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It’s time to continue our journey of the best and worst places to hydrate and/or evacuate on the Monon Trail! This time we head north from Broad Ripple Village up to 96th St. My previous blog post on this topic covered Broad Ripple Village to 42nd St. I’m not going to rehash stops previously mentioned, so you can refer back to that post for two spots–The Runners Forum and The Loft–where you can pop in and take care of business in the Village.

Special Note: I was going to include the Annex Club House in the Village but saw on social media that they are closing down that location. So please don’t blast me in the comments when you don’t see it!

Now that we have covered all the pleasantries, let’s get down to where you can handle the unpleasantries while traveling north on the Monon Trail!

Stop 1: The Rock water fountain, located approximately 5-10 feet west of the Monon Trail, about a half mile south of 75th St.

Pro Tips: Do you smell what the Rock is cooking? The way this fountain has been leaking lately chances are you do. If you look closely at the picture above you can see the mini-swamp that is forming on the fountain side. If you do manage to get around all the water without soaking your feet, you will be rewarded with a very low drizzle of water. To drink from this location you practically need to do your best Andy Dwyer impression and put your whole mouth on the nozzle. I can’t remember the last time I attempted to drink here, but I’m fairly certain this fountain is seasonal and is shut down for the winter.

Recommendation: Unless you are on death’s door, skip it. The juice isn’t worth the squeeze.

Stop 2: The School for the Blind water fountain, located approximately 20-25 feet west of the Monon trail just about a quarter mile north of 75th St.

Pro Tips: This fountain is currently leaking too. Good news though, the water pressure is a lot better than the rock and you can easily get a drink without soaking your feet. This fountain is also seasonal, so it shuts down in the winter.

Recommendation: This is a common place for runners and bikers alike to stop for a break, so make sure you have your gossips ready!

Stop 3: Jordan YMCA water fountain, located approximately 100 feet east of the Monon Trail. When you are getting close to 86th St. look for the Jordan Y sign and start heading that way. You will see the fountain on your left right before you get to the parking lot.

Pro Tips: This is a pretty reliable fountain with good water pressure. On the other side of the fence is a Port A Potty. That fence is locked a majority of the time and I’m guessing not meant for the general population. Do with that information what you will. This fountain is also seasonal and shut down during the winter.

Stop 4: Kroger located just south of 86th St. approximentely 200-300 feet west of the Monon Trail.

Pro Tips: This isn’t a RRCA runner friendly location or anything, but it can save you in an emergency. I can’t speak for the women’s room, but Guys: be ready for the stall to look like a WWE cage match just took place and for some rando to be camped out in there for long periods of time. Other than that it’s pretty great! It also has the added benefit of being open in the winter, and the water fountain is pretty solid.

Stop 5: Big Lug water cooler, sponsored by the Carmel Marathon, located approximately 10-15 feet east of the Monon Trail just south of 86th St.

Pro Tips: This is the second hydration post in a row where I have mentioned a Carmel Marathon sponsored stop. Kudos to them and their brewery partners for helping us stay refreshed during these hot summer days! If anyone from their marketing team is reading this, I have three words for you: Logo. Urinal. Cakes. Run with that. Big Lug fills the cooler daily. I’m not 100 percent certain, but I’m guessing this is only a seasonal location as well.

Stop 6: Athletic Annex, located approximately a quarter to a half mile west of the Monon Trail in Nora Plaza Shopping Center on 86th St. The exact address is 1300 East 86th St. Ste 29A. Best way to get there on foot: once you are north of 86th St. run west around Huddles into Nora Plaza and head north in the parking lot by the Whole Foods. You should be able to see it from a distance.

Pro Tips: Admittedly, I have never been in this location. It is relatively new and looks pretty nice from the outside. I’m guessing though, being a running shop, that they would be cool with you stopping in for a pit stop and a drink. Not sure about fresh dance moves though? Try it and let me know in the comments.

Stop 7: 96th St. Rest Stop, located just north of 96th St. approximately 5 feet on the east side of the Monon Trail.

Pro Tips: When you arrive at this location you are officially in Carmel, IN. That means a couple things. First: Unisex bathrooms open year round! Second: A water fountain that, at first push, will squirt water into your face if you’re not careful. This is actually quite comical when you see an unsuspecting victim of these H2O shenanigans. The water fountain, unlike the restrooms, is shut down during the winter.

Special Tribute: Seen in the picture above is Pirate Cat. I’m not going to get completely into his story, but you should check him out on Facebook or Google him. One of my favorite memories of Pirate Cat is during a pit stop, on a 5 AM run, at this exact location, I saw him come out of nowhere to pounce on a mouse and swallow it whole. The things I find amusing while exercising half asleep could fill another entire blog post. Anyway, enough digression, the day after I took this picture I heard Pirate Cat is sick and not expected to make it much longer. Just wanted to give him a special shoutout and say thank you for bringing me joy on countless runs on the Monon.

Please leave a comment on this article if you know a stop I missed between Broad Ripple Village and 96th St. I promise to head even further north on the Monon in a future post!

Yours in timely hydration and evacuation,

Jesse