Run It Fast®

Charles ‘Charlie’ Reagan, one of the best runners from West Tennessee, was brutally robbed and murdered this afternoon at his muffler shop in Milan, Tennessee.

Reagan was found brutally stabbed to death inside his business, Supreme Muffler Center.  He was pronounced dead at Milan General Hospital.  He was 54 years old.

Milan police have arrested a 17-year old boy on charges of 1st degree murder and especially aggravated robbery according to The Jackson Sun.

Charles is survived by his wife, Trenia, and three daughters.

Charlie was a good running friend and one of my favorite people.  We always knew when Charlie showed up at a 5k or 10k race that we were racing for second place.

Reagan ran mostly 5k and 10k’s of recent but was an accomplished marathon runner as well.

He ran the Rocket City Marathon back in December 2010 in 3 hours and 7 minutes.  Earlier this year he ran the Germantown Half Marathon in 1:24.  His best marathon time I could find was a 2:52 in the 2002 Rocket City Marathon.

He was still knocking off sub 18 minute 5k’s this spring.  I had last run with him at the Medina Hornet 5K back just last month.  That day for some reason he went into great detail about how he ‘got fast’ and shared with me his speed workout that had helped make him speedy.

I had picked up a medal for him from a previous 10k a few weeks before that he had to leave early. I gave it to him that day. He looked at it a couple of times and told me, “This thing is puny!” He then found a small child to give it to.  The little boy lit up!

Charles would often wear all purple for his hometown Milan Bulldogs (high school).  After a win, he would famously shout out “How ’bout them Milan Bulldogs” or “Go Milan Bulldogs!”

A lot of us just run, but Charlie would truly Run It Fast!

He will be missed!

Read More About Charlie Reagan’s Death and Life

Charlie Reagan Memorial Video

A strong core equals a strong, healthy runner

Serious Core

You may know that strengthening your core will most certainly help your efficiency as a runner, or this may be your first time hearing it. Regardless, doing exercises to strengthen your core on a regular basis is an element of your training that shouldn’t be overlooked, or you walk a fine line of risking injury.

I have spoken to a number of runners about the topic of strength-training, cross-training and incorporating some kind of core work into their regime. Most often it is met with “Yeah, I know I need to do that but I just don’t do it.”  The more research I do about common running injuries and about how the body functions under certain conditions, and the more runners I speak with about this topic, the more I understand that a serious emphasis should be placed on strengthening the core. As a runner, this shouldn’t be taken lightly.

Prevention and Efficiency

In addition to injury prevention, a strong core will support your running, racing, training and any other sport or physical activity that you participate in, as well as improve your everyday functioning. Core strength involves the supportive muscles in your trunk and hip/glute area. Strong core muscles provide you with a strong, solid base and are key in supporting a strong and enduring stride. Without strong core muscles your stride will be weak, lack endurance and be prone to imbalances leading to injuries.

Train Smarter, Not Harder

Unfortunately, many runners will take all the time they have during a given week to focus solely on their running thinking that in order to become a better runner, one should run more frequently, more miles, run faster, train harder. I cannot stress enough that one should train smarter, not harder. As with any sport, the overuse of certain muscles, tendons, joints and other body parts can cause severe stress leading to kinetic chain imbalance and eventual injury.

“The core of your body is where you derive your power; it provides the foundation for all arm and leg movements. Your core must be strong, flexible, and unimpeded in its movements to achieve maximum performance,” says Brian Abelson, a chiropractor who specializes in sports medicine/rehabilitation and biomechanics. “Training long hours does not guarantee that you have core stability.  In fact, spending too much time working within one plane of motion often creates core imbalances.  Add these imbalances to stresses caused by poor posture during running, and the repetitive motions of swimming (or other activities), and you have an equation for the development of a weak core.”

Experts Know

Don’t just take my word for it. Top athletes and other elite runners, as well as their coaches, know that in order to perform their best and be the most efficient runner and athlete possible, they must include core strengthening work on a weekly basis. Various top running sources, such as Runners World, CoolRunning.com and Active.com, have published numerous articles on this topic. Click here for a great article from Active.com about strength training for runners.

Do yourself a favor and take 20-30 minutes twice a week out of your schedule to dedicate to the very important activity of core strengthening exercises and stretches. It could literally save and enhance the life of your running. If you have any questions about specific core strengthening exercises, please contact me at runnernomi@gmail.com and I will try to help you.

Here are the results from the 4th annual H&M 5K Relay for Life Run that took place on April 2, 2011.  The race had 69 finishers.

The overall male winner was Charles Reagan in 18:17, the master winner was Steve Champine in 19:00, the grand master winner was Ted Nelson in 21:52.

Male Age Groups Winners:

10 to 14: Adam Dunlap-19:35, Will Buehler-21:24, Joshua Tabor-25:03.

15 to 19:  Clayton Dyustra-21:16, Shelton Sanders-23:10.

20 to 24: Don Gorside-25:39.

25 to 29: Graham Salonus-24:42, Andrew Simmons-26:02, Barrett Gay-28:48.

30 to 34: Joshua Holmes-20:44, David Greenway-25:19, Lonie Dement-32:00, Anthony Meek-45:13.

35 to 39: Rusty Butcher-21:14, Jason Brambuss-26:31.

40 to 44:  Matt Wallace-21:49, James Krenis-22:09, Rowland Fisher-22:15, Mitch Miller-24:33, Jay Wardlow-28:58.

45 to 49: Terry Taylor-22:33, David Oglesby-24:31, Scott Tabor-27:02.

50 to 54:  Todd Cotton-22:51, Lester Nicholson-??? , Chris Wheeler-25:27.

55 to 59:  Rusty Reviere-23:22, David Kelly-24:36.

60 & UP:  Jim Warmbrod-27:15, Woody Williams-43:26,  Dave Randall-47:56, Gene Walker 48:13 age 79.

The overall female winner was Samantha Jelinek in 22:53. The master winner was Cheryl Tabor in 29:01, the grand master winner was Cindy Kahler in 37:11.

Female Age Groups Winners:

0 to 9:  Savannah Tabor-57:09.

15 to 19:  Allison Bankston-57:48, Anna Feather-57:49.

20 to 24:  Megan Bailey-27:52,  Katie Veach-27:53, Mary Jones-57:50, Haley Feather-58:00.

25 to 29:  Nichole Goel-25:18, Danna Jones-41:40, Amanda Roye-58:05, Katie Childress-58:06.

30 to 34: Carrie Gay-27:20, Myra Krenis-28:22, Graci Helton-28:31, Stephanie Stallings-31:10, Michelle Dement-35:12.

35 to 39:  Angela Box-27:35, Christy Butcher-30:41, Rose Priddy-41:40, Marcy Laxston-42:21,  Colleen Bayliss-45:23.

40 to 44: Lori Brown-43:15.

45 to 49: Sue Hanson-31:05,  Beth Ellis-42:25, Renee Bankston-57:43, Rita Jones-57:45.

50 to 54:  Kathy Slaughter-37:55.

55 to 59:  Jodie Parrish-42:35.

60 & Up: Pat Coffey-58:10.

_______________________________________________________________

H&M Relay for Life 5K Top 25 Finishers

1. Charles Reagan – 18:17
2. Steve Champine – 19:00
3. Adam Dunlap – 19:35
4. Joshua Holmes – 20:44
5. Rusty Butcher – 21:14
6. Clayton Dyustra – 21:16
7. Will Buehler – 21:24
8. Matt Wallace – 21:49
9. Ted Nelson – 21:52
10. James Krenis – 22:09
11. Rowland Fisher – 22:15
12. Terry Taylor – 22:33
13. Todd Cotton – 22:51
14. Samantha Jelinek (F) – 22:53
15. Shelton Sanders – 23:10
16. Rusty Reviere – 23:22
17. David Oglesby – 24:31
18. Mitch Miller – 24:33
19. David Kelly – 24:36
20. Graham Salonus – 24:42
21. Joshua Tabor – 25:03
22. Nichole Goel (F) – 25:18
23. David Greenway – 25:19
24. Chris Wheeler – 25:27
25. Don Gorside – 25:39

Race Director: Jeff Fugate

The 4th annual H&M Relay for Life 5K will be held this Saturday, April 2, 2011, at Pringles Park in Jackson, Tennessee.  The race benefits the American Cancer Society.

View Winners & Results from the 2011 HM RElay for Life 5K

Run It Fast is the finishing line sponsor for the race.  Other sponsors for the race include Hub City Blueprint & Supply, Ashley Furniture, Benefits Consulting Services, 3 Men & a Mop, and Dugger Promotions.

H&M Relay for Life 5K Details:

This fast, flat, marked, manned and timed course begins and ends at the Jackson Generals Baseball Club in Jackson, TN. The final steps will take you around the ballpark’s warning track right to the finish line at home plate. Gift certificates for winners and door prizes will gladly be given away! Age Group Medals, customized for the event, will be awarded for the top three in each male/female age group and Overall, Masters and Grandmasters awards will be given.

This year’s event is in the Go…Series, so series points will be awarded.

T-shirts guaranteed to the first 144 participants this year! Registration fee is $15 if postmarked by March 26, 2011, $20 thereafter and day of race. Day of race registration begins @ 7:15 AM and race begins @ 8:00 AM, April 2, 2011.

Visit www.goseries.org or www.racesonline.com to register online, or download a registration form from www.hmcompany.com/5K. All proceeds benefit the American Cancer Society. Please join us for a super-duper start to your Saturday!

If you are in West Tennessee be sure to come out.  The H&M 5K is always one of the best done races in the area. Race Director Jeff Fugate really puts on a first class event.

Plus, how many times do you get to finish a 5K running inside a minor league baseball park around the outfield track before finishing near home plate?

H&M Relay for Life 5K Facebook Page

More sponsors from the race include: AIM, A-Z Office Resources, BancorpSouth, Bell Shirt & Sign, Brooksie’s Barn, Brown & Associates, Chic-fil-A, Concrete Systems Company, Dick’s Sporting Goods, Electrical Systems Company, Express Pros, Gold’s Gym, GoSeries.org, H&M Architects/Engineers, H&M Construction, H&M Industrial Services, Heavenly Ham, Jackson Generals Baseball, Jackson Police Department, Jackson Roadrunners, Madison Men, Panera Bread, Racesonline.com, Runner’s World, Smoothie King, The Kilburn Group, and Wolfgang Computer Services

Results from the race will be published here at Run It Fast.

10K in Knoxville 2010

Most of you may know I am taking a mini-break from running while healing from Plantar Fasciitis in my right foot. I’m almost there, kids ;-). I have been running a little here and there, but I’ve consistently been listening to my foot while running these past few months. I also listen to my foot the days following a run, because it speaks to me and tells me how it’s feeling.

Taking a break from running has helped me look inward with regard to my running. Looking back at 2010, running seemed like such an outward event. I am still every bit the runner I was last year, but probably haven’t even run 20 miles this year. Funny, I’m not too bothered by that.

I firmly believe that listening to your body is the key that will determine the life of your running career (or hobby, or whatever it is). If you don’t take heed and really listen, you may be forced to take a short, or long, or indefinite break from the sport, hobby and passion that you love. I can’t say there was anything in particular that could have led me to believe I would develop Plantar, but I also can’t say I was listening very closely to any issues that may have been developing as they happened.

The injury itself is really not too big of a deal, and as long as I keep up my massages, stretches and icing, I should be back on track to run the Palmetto Half Marathon on April 16^th (one of the best half marathons I’ve ever run … hummm, I think I say that about almost every half marathon I’ve ran, ha, ha, ha)! Seriously, the Palmetto Half is an amazing event.

I truly believe this break from running will make me an even stronger runner when I get back to it. I already know it has made me a smarter runner because now I know how to listen better and what to listen for, and I won’t think twice about taking a week of if I feel I need to. If my body tells me that is what it needs.

It’s not about “racking up the mileage” for me anymore, or seeing how many races I can squeeze into one month, or how many half marathons I can run in a single year. It’s about being a smart runner, a runner who listens, so that I can be a runner for as long as there is breath within me. Or until my legs just give out at 90-something years old ;-).

In the mean time, I have been spending hours at the gym focusing on building muscle and gaining strength. Fitness is a huge part of my life, so if I can’t run I will find something else fitness-related to keep me healthy and active until I return to the pavement. And even then, I think strength-training will be much more a part of my fitness regime than just running alone.

Be patient and let the running come to you.

… as long as it is “aged with tender loving care.”

I am often approached by beginner runners with questions on how to get faster, how to run longer, what to wear during runs or races, what to eat, etc.  The main questions are usually on the topics of how to run faster and how to run for longer distances.  The answer is, there are no tricks or shortcuts. It takes time to develop speed and endurance.  To improve speed one does have to fine tune speed work sessions into the mix, and with endurance one does have to consistently incorporate long runs into a running regime.  But all this requires time, consistency and patience. It won’t happen over night. Not even close, in most cases.

In the Beginning
I started running after I graduated from Purdue University in May 2000.  I can’t recall exactly why, but I think it was out of boredom.  I had always been very active, but never a runner.  So one day, in early summer 2000, I thought I’d start running.  I ran for about two minutes, and walked for about five minutes or so.  I’m not sure because I didn’t buy a running watch for another six years.

So I kept up this attempt at running for longer periods of time.  I remember, vividly, how difficult at first the  breathing was for me.  I realized very quickly that I had to build up my lung capacity to sustain this ‘running thing’ for longer periods of time.  I kept at it.

Racing Here and There
I ran a few 5ks, and actually finished my first one in just under 25 minutes.  I kept running.  Still no running watch, and I can’t even remember what shoes I had or how often I changed them, or how many miles I ran at a time or at what pace. I just kept running.

In October 2004 I registered for my first half marathon.  I didn’t know anything about half marathons and the farthest distance I had ever run was somewhere between 7-9 miles, I guessed. I joined two other girls who were training for the New York City Marathon on one of their long runs.  It was a few weeks before the Asheville Half Marathon, the half that I registered for, and I ran 16 miles with the two girls.  It was hard, very hard, but I felt good.

I ran my first half marathon, an extremely hilly Asheville Half Marathon, in 1:53:55.  The race organizers didn’t give out finishers medals then, but I didn’t even think about that fact until years later.  And, really, it didn’t matter.

I waited almost a year before I ran my next race (not for any particular reason, I just did), which was the Fireball Moonlite Classic 5k on July 3, 2005, which I finished in 22:10.  After that I ran a few races here and there, but mostly I just ran.  And ran.  And ran.  Oh, and I finally bought a running watch in 2006.

Kickin’ It Into High Gear
After giving birth to my son in March 2008, I was itching to get back in shape.  As soon as I got the much-anticipated ‘OK’ from my doctor, I started running again.  My first run 6 weeks after delivery lasted only 15 minutes, the next was around 28 minutes, and so on.  I ran the Providence Heart and Sole 5 Miler about two months after I gave birth, then the Lexington Medical Center Governor’s Cup 8k a few months later.  In March 2009, nine years after I started running and 5 years after my first half marathon, I ran my second half marathon, the Knoxville Half.

I started running more races, but it wasn’t until January 2010 that I started logging my weekly mileage.  I bought a Garmin in March, ran four more half marathons and started training for my first full marathon … this all occurred 10 years after I first started running.

Moral Of The Story
Be patient, but keep it up!  As a friend and running mentor once told me:  “Don’t force running.  Let the running come to you.”  It may not happen how and when you want it to, but be patient and stick to it.  Believe me, you will be pleasantly surprised and rewarded for your patience and hard work!

Here is a photo of a young Lance Armstrong in high school at Plano East High School during a cross country meet.

Armstrong has run three marathons (NY twice, Boston once) during his first retirement from cycling.  His marathon PR is 2:46:43.  He has also competed in several triathlons as well during his athletic career.

I am not sure if Lance was a high school cross country champ but with his drive and genetic disposition it’s a pretty safe assumption.

And on yeah, this young lad, in the photo above, has won cycling’s prestigious Tour de France seven times.

Two women of different generations, different backgrounds, will join in common cause next Sunday when the Upper Cumberland’s second annual Komen Race for the Cure 5K kicks off. Hundreds of runners will join them. The 5K starts at Tucker Stadium at 2:00 p.m., September 26. Race village opens at noon.

Local runner Jill White is half the age of Nashville’s Margie Stoll. Mrs. White was reared in rural Smith County and has always lived in Tennessee, while Mrs. Stoll lists the urban locations of St. Louis, Chicago, Philadelphia and Washington, D.C. as her past homes. Both women are seasoned athletes. Their paths converge next Sunday.

Mrs. White attended the Komen 5K last year. Her blond hair was just then growing back out, and she wore a baseball cap for cover. Despite her recent bout with breast cancer, she may have won that race. She thought she was the first cancer veteran across the finish line. Then she realized she’d failed to put the timing chip on her shoe. “No chip, no time,” is the warning all racers know. “I was so mad!” she says.

Don’t count on her making that mistake this year.

She learned competition early, when she was growing up on the family farm near Gordonsville. Her father put up a basketball goal. He showed her how to shoot a hook shot. The hook shot didn’t take, but other shots did……

Read the Rest on Dallas Smith’s Running Blog HERE

Millions of Americans love to run for a host of many reasons. There are many more that would love to run but claim they just can’t. That it is too hard.

The video below shows the inspirational story of Ben Davis and his transformation from a 358-lb lazy sofa ornament into a marathon and ultra-athlete one step at a time. He lost over 130-lbs in the process.

Davis started running, very slowly at first, and he kept at it until he did his first 5K, then his first marathon, then his first Ironman.

Watch the video and pass the link along to one of your friends or family members that needs just a little push to get them out there running and on there way to a more healthy lifestyle.

Running is something anyone can do from anywhere. It all starts with a single step.

Watch Ben’s Transformation Below:

Be sure to share with fellow runners and those you want to see running as well!

Ben’s Tumblr Website

Anyone can run a 5K if they are willing to get off their sofa and work towards that goal.  Cool Running (CoolRunning.com) has come up with a widely popular training plan called the ‘Couch-to-5K Running Plan’ to help people get in shape and run their first 5k (3.11 mile) race.

The program starts off with workouts that are easy for first-time runners.  ‘Couch-to-5K’ workouts are three times a week for 25-35 minutes per workout and mixes walking and jogging. There is a lot of walking early on in the program and more jogging mixed in as the weeks unfold.  The program will have you, after 9 weeks of training, in good enough shape to complete your first 5K race.

I usually run a dozen or so 5K races during the year to help work on my speed work. Over the course of the past year, I’ve seen more and more people running 5K’s.  I have talked to several people, at these races, who give credit to the ‘Couch-to-5K Running Plan’ for getting their butt off the sofa and helping them to run their first 5K.

A lot of people are scared to run a 5K.  At a 5K, like most running races, you see people of all running (and walking) levels. If you just get out there and do it, then you’ve accomplished something. You don’t have to set a world record to finish your first 5K. For the most part, runners are often just competing against themselves and their own prior personal records (PR).

Even if you have to walk the entire distance, you’ve still accomplished something really cool. You’ve also improved your health and also likely helped a worthwhile cause or charity with your entry fee for the race.

View the Entire ‘Couch-to-5K Running Plan’ HERE at Cool Running

Have you had success with this program? Leave us a comment below if you have. We’d love to hear your thoughts about it, both positive and negative.