January 2014

Official Publication of

JANUARY 2014

Thinking Caps and Hard Hats How the FORM FOLLOWS FITNESS 5K was Built from the Ground Up

Race Director’s Block Beyond their Walkie-Talkies, Golf Carts, and ACME Explosives. Beep! Beep!

Fist Bumps and High Fives Shout Out to Brandy Taylor

DOC IN THE BOX

By Holly Johnson, M.D.

NEW YEAR, NEW RUNNERS, NEW SIDE CRAMPS

Stretch, Strengthen & Strategize!

National Race Flyering Service is Just Another One of Our Strengths

Letter from the Editor Chief Running Officer, Eric Lindberg

RACE FOR FREE IN 2014 JUST CATCH US IN COWTOWN! We are going BIG this year at the Cowtown Marathon Expo (and we tried at the Dallas Marathon Expo too, but got iced out). No we’re not recycling the theme from the 2013 NBA All-Star FIT Run, Walk & Dribble but we are taking a page out of the Dallas Convention and Visitor’s Bureau’s marketing plan in an effort to showcase the amazing events we have scheduled for 2014! They say copying other people’s ideas is the biggest compliment that you can give them, right?

If you have seen the giant B’s and G’s around the city of Dallas then you know what I am talking about. If not, where have you been? They are everywhere from the American Airlines Center to the KATY Trail to the Galleria. The point of the campaign is simple, stand between the B and the G, have someone snap a photo and you spell the word BIG, with you being the “I” of course.

So as we bounced ideas around about how DFWRUNS could make a splash for all of our clients at the Dallas and upcoming Cowtown Marathon expos, we decided on creating the DFWRUNS version of the BIG campaign. We brainstormed lots of ideas on how to use you as a letter from being the “I” from I RUN DFW to the exclamation point in ON YOUR LEFT!. Yeah getting you to stand on your head would have been tough! But it did spark the idea we are running with which is for you to be the W.

“We are giving away a year’s worth entries to all eight of the races to not just one, but TEN lucky winners!”

We double the effort, double the fun. To find out how to increase the success of your active lifestyle brand or event, hit double 3’s and a 9, then 7867! (214) 339-7867

“On Your Left!”?

OWNERS & EDITORS IN CHIEF Eric Lindberg elindberg@dfwruns.com And our tag line is “we can’t run with you double of you!” As well we will be promoting eight amazing events coming up in 2014 including the Cinco De Miler, Central Market Thrill of the Grill, Gladiator Rock’N Run, Rahr Oktoberfest, Plano Balloon Festival Half Marathon, Bravest Race, Joe’s Run and a newbie to our client list, the Spring Sprint. Each race will be represented with a character from its respective race theme so make sure to have those camera’s ready!

In addition, if you post the picture with a DFWRUNS tag you will be entered into a contest to race free all year. We are giving away a year’s worth entries to all eight of the races to not just one, but TEN lucky winners. So get those DFWRUNS # tags and @ symbols ready too! To win, just stop by our booth, jump into the W spot, snap a photo, tag it and share it.

On Your Left!

– Eric Lindberg

TELL US!

WHAT ARE YOUR EXPECTATIONS IF A RACE MUST BE CANCELLED? TAKE SURVEY

Sharon Lindberg slindberg@dfwruns.com

DESIGN

Cathy Hutzler cat@dfwruns.com

WRITING & EDITING Cherilyn Wilson cwilson@dfwruns.com

CONTRIBUTORS Brandon Gillingham bgillingham@dfwruns.com Paul Hutzler phutzler@dfwruns.com Jessica Kane jkane@dfwruns.com Gabriella McCord gmccord@dfwruns.com Neil Parker nparker@dfwruns.com

CATCH US! (IF YOU CAN)

MARKETING // PUBLICITY // SPONSORSHIP

WHO’S SHOUTING

Thinking Caps and Hard Hats

How the FORM FOLLOWS FITNESS 5K was Built from the Ground Up

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eveloping a good event plan in many ways is analogous to building. The planner becomes your architect. We at DFWRUNS wear many hats, one of which is the bright yellow Protective hard hat with 4-point ratchet suspension for a most comfortable fit. We don our cool construction helmets, pull out our protractors and, as your planner, or architect, we present the best “sub-contractors” for your specific project. In the case of the 5K plan, the general contractor is the race director. The DFWRUNS race director has developed strong relationships with the City, the Dallas Police Department, the timing company, the waste management, and coning companies, the photographers, printers and award design businesses. Before the actual building, however, the architect will spend a great deal of time understanding the client’s needs in order to create the most sturdy event — a “structure” that will stand the test of time. We are excited to present the 3rd Annual Form Follows Fitness 5K on February 22nd benefiting the Dallas Center for Architecture.

WHY DID THE DCFA CHOOSE TO BUILD A FOOTRACE 3 YEARS AGO?

It actually began at the hand of architectural designer, Patrick Glenn (Perkins+Will), back in 2011. “I was a first year DCFA board member and was challenged with how to help raise money for the DCFA while also carrying out the mission of educating the public regarding the importance of design and architecture within our community.

I thought creating a 5K run that ran throughout downtown Dallas that could highlight and educate the public regarding the type of world-class design and architecture our city has while also promoting a sustainable way to be fit went hand in hand with the each mission.”

REGISTER NOW

HOW IT GOT IT’S NAME

Briar Hannah, Project Architect at Corgan Associates, came up with the name and made Glenn’s idea come to life! Form Follows Fitness was a riff off of the term Form Follows Function, which was a very famous and symbolic term regarding modern architectural design philosophy; wikipedia.org/wiki/Form_follows_function

DRAWING UP THE BLUEPRINTS

The DFWRUNS team went to work with the Dallas PD to place the most cops out on the course than we’d ever done before in order to present participants with the greatest architectural views the city has to offer. We were permitted to run down streets no other race in Dallas brought runners and walkers through. After much persistence, we drafted up a 5K route to guide participants by some of the most inspiring structures that have been built in Dallas over the last quarter century. The event successfully included views of buildings designed by internationally recognized architects and our course design was met with great approval too.

ICONIC DALLAS ARCHITECTURE // TEAM AWARDS

Fun for the whole family!

3RD ANNUAL

February

Klyde Warren Park

22 WE HAVE ARCHITECTED A GREAT RACE! Just as the iconic Dallas skyline represents some of the world’s best architecture, the Dallas Center for Architecture has designed one of Dallas’ best 5K events to showcase some of the city’s most impressive architectural icons.

FormFollowsFitness.com /FormFollowsFitness

Thinking Caps and Hard Hats, Cont.

BUILDING UPON THE FIRST YEAR

The innaugural event was a huge success.

The event space on Routh was nice and corporate teams really got into the theme with costumes portraying the Dallas skyline. As we were planning the 2nd running, our city opened it’s newest built park, Klyde Warren Park, above the roadway and so we sprinted to the City office with our idea to be the first race to utilize the architectually astounding new space as a start and finish arena! This year, we will again enjoy sponsor displays and food trucks, a live band and other activities offering various sorts of entertainment for exercisers and KWP fans alike.

HOW WE PLAN TO UPGRADE THIS YEAR

UPCOMING EVENTS

Sure, many designers can come up with incredibly pleasing designs for a race tee. But in true form of a race supported by so many DFW architectual firms, doesn’t it make sense to employ an architect to draft the coolest shirt to show off your newly fit form? This year, we held a T-shirt design contest among the architects and the entries we received would knock your running socks off!

When you pick up your race packet from Run On! between February 18th and 20th, you will be walking away with a winning masterpiece!

Also new this year is our Training Run Series

La Fuess Form Follows Fitness Social Run - Dallas, TX Wednesday, January 15, 2014 SOCIAL RUN WEBSITE

Pub Run Social Run Katy Trail Company Cafe Thursday, January 16, 2014 VIEW DETAILS

presented by LA FUESS Partners, Inc. Race day goes by so fast, so don’t wait to have all your Form Follows Fitness fun. Join others at the Katy Trail Ice House and get the most out of this event with a 30-40 minute run/jog/walk. Share stories, drinks and food with your new 2014 goal oriented pals!

LA FUESS will even buy your first beverage! Next training run will be held Jan. 15th at 6pm! LIKE US on FACEBOOK to stay up to speed!

JAN. 15 at 6 PM

Dallas Hot Chocolate 15/5K Saturday, February 8, 2014 RACE WEBSITE

La Fuess Form Follows Fitness Social Run - Dallas, TX Saturday, February 15, 2014 SOCIAL RUN WEBSITE

The DCFA’s Form Follows Fitness 5K has raised over $50,000 to support the foundation’s mission of promoting the public’s understanding of the role of design and architecture in our daily lives.

DID YOU KNOW? Dallas has buildings from five PRITZKER PRIZE award winning architects? Can you name them?

(ANSWERS AT THE BACK OF THIS ISSUE)

Form Follows Fitness 5k Saturday, February 22, 2014 RACE WEBSITE

Spring Sprint Frisco, TX Saturday, April 5, 2014 RACE WEBSITE

Keep sending us your compliments!

ZERO PROSTATE CANCER RUN CITY: Tuscon, AZ

COMPLIMENT: It was an AWESOME day and the weather was perfect! We had many compliments from participants and volunteers on a well-organized event including the course, the zoo, the food, event extras (TPD Honor Guard, kid’s activities, raffle prizes, National Anthemist…) and the CAUSE! It was so great to see our community come together to make a difference for prostate cancer and the lives it affects! The race raised (roughly) $48,000 locally!

COMPLIMENTS FORM

ZERO Prostate Cancer Run Ft. Myers Saturday, April 26, 2014 RACE WEBSITE

Cinco de Miler Dallas, TX Saturday, May 3, 2014 RACE WEBSITE

MARKETING // PUBLICITY // SPONSORSHIP

COMPLIMENTS DEPARTMENT

Race Director's Block

By Jessica Kane

BEYOND THEIR WALKIE-TALKIES, GOLF CARTS, AND ACME EXPLOSIVES. BEEP! BEEP!

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ake just a short bounce around the block with at the sight of my clicking and squaking zigzagging our race directors in each issue for a glimpse technique of shoo-ing. Just call me RoadRunner. at our experiences out there from a different We spent six hours checking and marking the angle. For example, I bet you course on that bright day. We were unaware that in addition shared the cheer by marking the to all the responsibilities I course with bright purple tape. carry out as Maestro of Events, Yes, I said purple tape! Eric that sometimes I must run and Sharon knew it was my faster than a cheetah. Well, favorite color and that is part of okay, maybe not cheetahs, but the reason they picked it. (They coyotes for sure! do spoil us from time to time The ZERO Prostate Cancer here at DFWRUNS.) Run-Tucson was a welcomed As we were wrapping up escape after suffering through markings, Eric ran the 10K Dallas’ Icemageddon. And course to mark where each while our friends in the DFW mile marker would be on the area were still frustrated by icy course and, according to his streets unfit for running, Eric, Unlike cousin, Wile E. who attempted to bandit GPS, we needed to make a quick the AIA Cross Country State Championships at adjustment to the placement of Sharon, and I were challenged Cave Creek Golf Course in Phoenix, these two by a different surprise from the Mile 5 marker. Not a big deal coyotes were deterred from running the ZERO nature. We weren’t near ice unless it’s in an area where the Tucson course. or the famed Phoenix hockey ground is solid and I fall over team, but while out marking the multiple times while fighting to course, we found ourselves in a game of DFWRUNS get the mile marker out of the ground. After a few vs. Coyotes and victoriously tallied a score of punches into the gut from the mile marker and a few DFWRUNS: 4 Coyotes: 0. Though my photo may close calls of almost falling into the nearby cacti, resemble a hoax like that of a claimed Bigfoot I finally won another fight with nature and got the sighting, I assure you a small audience was howling mile marker in place. Just another day at the office.

SHARE!

Send us your inspirational, educational or fanatical personal story! We are accepting submissions of approximately 600 words and please include 2 photos we can share.

Fist Bumps and High Fives

By Cherilyn Wilson

SHOUT OUT TO BRANDY TAYLOR

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verything lately reads “New Year, New You!” But we’re shouting out, “New Year, New Issue!”

This year, you’ll find new columns in our monthly publication to keep you flipping focused month after month.

We’ll share quick glimpses of our events through the race directors’ perspective, and in another section we’re noting how hiring DFWRUNS as your event management and marketing agency will improve your company’s performance as much as a proper stretching and strengthening routine can have you logging PR after PR. Think of us like your buff trainer or lean and fast running coach this year!

A new page of our 2014 ezine will also be dedicated to high-fiving and fist bumping those who have gone the extra mile to be an ACTIVE part of your community. Our volunteers are unique people who find their own precious time and energy most valuable when it is used to make sure our participants’ time and energy on the course is worth every penny. These people who join us on event day are driven to give back to charities and causes such as prostate cancer education and awareness, Trinity Habitat for Humanity, Heroes for Children, and your local Independent School District.

Some believe the number 13 to be an unlucky one, but we were really lucky to meet some of the greatest people through our 2013 events. One of our most dedicated and enthusiastic new friends deserves multiple high-fives and fist bumps for all her volunteer hours.

Brandy Taylor of Fort Worth assisted at Joe’s Run, Plano Balloon Festival Half Marathon & 5K , Rahr & Sons Oktoberfest 5K and the Bravest Race.

“I started volunteering when I was high school,” Brandy tells us, “and it’s always been something that I’ve enjoyed doing.” Brandy started tutoring and helping kids, then went on to also help charities and non-profits. “Once I graduated college, I was able to help more and when I couldn’t afford to walk in an event I signed up to volunteer”, she explains.

Brandy has filled a great variety of roles at our events such as, volunteer check-in, registration, driving and dropping off our course monitors in place, passing out beer, and selling merchandise post-race. “I enjoy the people that I meet and the fact that in a small way I’m helping and giving back.” She adds. “I have the time to give so instead of wasting it doing nothing, I enjoy volunteering.

I’ve met some great people who I’m happy to call friends.”

WHAT FIRST MOTIVATED YOU TO CONTRIBUTE?

“I found a flyer for Joe’s Run and I signed up to volunteer at packet pick-up and race day. Once I got there and my position was done, I was asked to help at the store and I helped there until the race was over. DFWRUNS staff, Jessica Kane and

Saturday, April 5, 201 4 Stonebriar Community Church — Frisco

What’s included?

RACE ENTRY CUSTOM DRYFIT EVENT SHIRT TASTY FOOD SAMPLES BEVERAGES LIVE ENTERTAINMENT

sprinGsprint.net

GROUP D is c o u n t s

Discounts for groups of 10+.

Call DFWRUNS at 214-DFWRUNS (214-339-7867) or email groups@ dfwruns.com for the details.

/StonebriarSpringSprint

FIST BUMPS AND HIGH FIVES, CONT.

Maggie McCarthy, were the first two people that I met and they were very nice and welcoming. After the race I received an email from Paul Hutzler and Jessica thanking me for volunteering and a schedule for the rest of 2013 and I signed up to help at the rest of the season’s races and events where needed.

Joe’s Run was my favorite event because it was my first and it was so bright and colorful. It was just a great summer day and once the run was over it was fun watching everyone hang out and enjoy each other. The Plano Balloon Festival was fun because it was my first time getting to take out course monitors and stay out on the course. It was a change from volunteer check-in and registration.

I was able to talk with the course monitors and cheer on the runners. I also got a nice workout from walking back and forth checking on the course monitors once my van was blocked in and I couldn’t drive on the course once the race started.”

WHY MIGHT YOU RECOMMEND OTHERS TO VOLUNTEER FOR SUCH EVENTS? “It’s a fun and open group to work with, you get to give back and have fun all at the same time. Every event is different; there are no two events that are the same. You gain a new experience each time, but you get to work with the same great people every time. The people that work for DFWRUNS are great!

I can’t say enough about the team that they have and how awesome they are. I enjoy every event and as long as I’m in the DFW area I will always help out where I can.”

Thanks, Brandy! We wish we had more room on this page because we also can’t say enough great things about you! We’re looking forward to giving you many fist bumps and high-fives as we see you at our 2014 events! Tell your friends how our events benefit so many charities and great causes around the metroplex and bring them with you too!

THANKS TO SPONSORS AND FRIENDS WHO DONATED GIFTS FOR OUR HOLIDAY GIVEAWAYS LAST MONTH!

SATURDAY, MAY 17, 2014 W O N R E T S I REG

Benefiting

GRILL & CHILL HOT BREAKFAST PROVIDED BY CENTRAL MARKET RUN OR WALK SWAG BACKYARD BBQ PARTY & LIVE JAMS

THRILLOFTHEGRILL5K.COM

/thrillofthegrill

Doc in the Box

By Holly Johnson, M.D.

o matter what you call it: side stitch, side ache, side cramp, side sticker, or exerciserelated transient abdominal pain (ETAP), this painful reminder that we are alive was like an arrow in the side of 70% of regular runners in the past year according to The Stretching Institute.

Many runners must be seeking advice on this topic; when I searched “side stitch” on Runner’s World and Running Times alone, there were 1460 hits!

Any muscle cramp, including that of the diaphragm — the muscle that assists our breathing — is an involuntary, forcible contraction that just won’t quit.

Translation: pain. What causes it, how can we avoid “With no relaxation it, and how can we rid of it?

According to sources time, but with on WebMD, side cramps increased demand while running are the result of shallow breathing, in while working other words, not breathing out... bingo — deeply from the lower lung.

Side cramps usually affect side sticker! ” new runners. Longtime runners naturally shift to deep lung breathing as they become more conditioned and thus tend to have less side cramps.

To test to see what a deep lung breath feels like, lay down on your back, put your hand on your belly, take in a deep breath. If you feel your hand rise and fall, that is a deep lung breath. Then practice, practice, practice: be intentional in your breathing

when you walk and when you run. Running while taking shallow breaths keeps the diaphragm in it’s contracted position. With no relaxation time, but with increased demand while working out, it will spasm, and bingo — side sticker!

Livestrong.com and sportsmedicine.about. com theorize that side stitches may also come from stretching the ligaments that extend from the diaphragm to the internal organs — the liver on the right side and stomach on the left. Runners tend to exhale every two to four strides as the left foot hits the ground, but those that hit their right foot first are more prone to side cramps. (Who knew?) As the heavy liver drops with a foot strike and the diaphragm raises up with an exhale, those ligaments stretch out, therefore leading to spasms in the diaphragm… a.k.a. super cramp.

The recommended treatment for this type of cramp comes from Runner’s World and Livestrong:

JOHNSON PHOTO BY: SPENCER FREEMAN

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NEW YEAR, NEW RUNNERS, NEW SIDE CRAMPS

GET YOUR COPY NOW! WATCH VIDEO

PIck It and Flick It!

By Holly Johnson, M.D.

PURCHASE NOW LEARN MORE tatepublishing.com

BE INSPIRED

They say that doctors make the worst patients. In Pick It and Flick It, Holly Johnson, M.D. affirms that it doesn’t have to be that way as she shares the emotional, spiritual, and physical reality of how she conquered a potentially devastating diagnosis and kept away the demons of hopelessness, uncertainty, and fear that commonly paralyze any person who is faced with a life-altering event. In this true story of doctor-turned-patient, she squashes her inner enemies with a hit of humor, a punch of grace, and a few temporary tattoos. Written just for you, Dr. Johnson shares her own prescription for healing that she wrote when her body staged a revolution so she could undergo an evolution.

twittter.com/DrHollyJohnson

LIKE & CONTACT

DOC IN THE BOX, CONT.

Slow down and then exhale as the foot on the opposite side of the stitch hits the ground. (Not necessarily every time that foot hits the ground, but stay in sync with your stride and your exhalation.) Once the cramp resolves, alternate your exhalations and foot strikes — right, left, right, left! As you match your breathing to your stride, inhale for two to four strides, then exhale for the same amount of time.

How fast you takeoff and jack rabbit into your run may also contribute to a higher chance of getting a side ache. An article in Runner’s World (May 9, 2012) says that a fast takeoff creates irregular rapid-fire breathing patterns which is not efficient for carrying oxygen, therefore the breathing muscle fatigues early, and you are left in pain. When you start off slowly, then gradually build up to your running pace, you will run with a more efficient breathing pattern that is in sync with your body; everything flows more smoothly, and your muscles will thank you, both in the moment and in recovery.

Running posture may also influence the incidence of side cramps. In another Runner’s World article (June 13, 2013), Susan Paul, exercise physiologist, notes that there is an increase in reported ETAP in runners who slouch over or hunch their backs while running. To avoid the slouch, strengthen your core muscles, and as you are running, imagine a string pulling up through

the top of your head. This will help improve and maintain your running posture. Mom says, “Stand up straight!” Coach says, “Run straight up!”

All sources note that running on a full belly, running within 2-3 hours of meal or drink loaded with reconstituted fruit juices, high fat, or high fiber will also beef up your chance to being struck by the arrow.

Plan the timing and the contents of your meals and snacks around your workout schedule and do what works for you. Stay hydrated.

(Remember to listen to your internal thirst gage and ditch the old formulas!)

If you do get a side cramp, slow down, try the exhale-strike opposite foot technique, and if that doesn’t work, stop running completely, put your fingers into the painful source of the cramp, and push up while breathing in and out. This massages your breathing muscle and entices it to relax. You can also raise your right arm straight up in the air, then lean left, hold for 30 seconds, and repeat on the opposite side. Bending forward also may help. Last resort: sit or lay down and rest it off. If the pain doesn’t dissipate after rest, it may be time to see your doc.

Please Note: The info in this article is not a substitute for medical advice from your own physician or PCP. Dr. Johnson and DFWRUNS/OYL! are not responsible for dreaming up your New Year’s resolutions, for keeping them, or for your side stickers, ETAPs, (or ABCDs, or LMNOs).

Has your 2013 marketing campaign become a thorn in your side? Take a deep breath and dial 214-339-7867.

©2013 Paid for by the U.S. Air Force. All rights reserved.

Deploy by land, air or sea in the most remote regions of the world. Rescue a downed pilot or victims of a national disaster. Know the meaning of “That Others May Live.” Be a part of an elite group known as Air Force Pararescue. Discover the power within you.

Shaping Your Community How Your Resolutions Can Bring Resolve

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ost of the events you participate in benefit a charity or cause. While you are fulfilling your resolutions of keeping fit, we’d like to tell you more about the organizations our 2014 events support.

ABOUT ZERO — THE END OF PROSTATE CANCER As a leader in the fight against prostate cancer, ZERO advances research, encourages action, and provides education and support to men and their families. ZERO donates 84 cents of every dollar raised towards research programs to continue to make advancements in stopping prostate cancer.

WHAT IS PROSTATE CANCER?

Prostate Cancer is a form of cancer that develops in the prostate, a walnut sized gland in the male reproductive system, which affects one in six men.

Prostate cancer is typically a slow growing tumor, often causing no symptoms until it is in an advanced stage. It is the second leading cause of cancer deaths among American men and is the most commonly diagnosed with nearly 240,000 new cases a year — roughly equal to the population of Chicago. Currently, 2.5 million men are living with prostate cancer and

about 30,000 will pass away from prostate cancer in one year. (That’s enough to fill a baseball stadium.)

HOW IS ZERO FIGHTING FOR THE CAUSE? One of ZERO’s premier programs is ZERO Prostate Cancer Challenge, which is the largest men’s health event series in America. The ZERO Prostate Cancer Challenge is a heartfelt community activity that brings together athletes, cancer survivors, physicians, caretakers, family members and friends in the fight to end prostate cancer. The ZERO Prostate Cancer Challenge event series encompasses ZERO Prostate Cancer Run/Walk, ZERO Prostate Cancer Testing, ZERO Prostate Cancer Golf, ZERO Prostate Cancer Endurance, and ZERO Prostate Cancer Night Out. The largest out of their challenge series is the ZERO Prostate Cancer Run/Walk ZERO Prostate Cancer Run/Walk is a national fun walk and race event series that is held in over three dozen cities, from Washington, D.C. to San Francisco. ZERO Prostate Cancer Run/Walk will reach an audience of thousands nationwide. Each event is organized by a local urology practice in that city and brings in medical partners, local food vendors, and fun activities for the family to enjoy while raising funds and growing awareness. ZERO’s and the urology practices’ aim is to end prostate cancer by increasing awareness, funding research for new treatments, testing at risk men, and educating men and families about the disease.

Join ZERO for the 2014 season as they aim to raise $2 million nationwide for prostate cancer research. Visit www.zeroprostatecancerchallenge.org

Jaunt Junkie

By Brandon Gillingham

WEST PARK TRAIL

It took a while to realize which trail was my favorite to run. I think though because of my admiration towards the city of Pittsburgh’s “Northside” it only be appropriate I write about running there. A huge bulk of my training runs was done here and in 2 other parks called Schenley Park and Frick prior to me joining you here in Dallas. Running the countless loops around Riverview Park, down-and-backs on Woodland Avenue and the “PNC Park Slap” is only a few things I loved about running through the northside. It was also the runs through the paths of West Park, the North Shore Trails and seeing East Ohio Street that brought back memories of my childhood as I hammered through miles and miles before I slept .

If I didn’t run from home down Brighton Road or California Avenue for a good 17-20 miler to complete this loop I’m about to share with ya, I’d park my car either next to Heinz Field (Insert terrible towel wave) or on Lincoln Avenue pretty much next to the famous Gus and Yia Yia’s. I’d start the watch and begin heading towards the old Clark building and head into West Park trail and run for about a mile down before running onto the trails next to the Allegheny River towards Millvale.

Millvale was a stopping point and sometimes a continuous point that veered into town. Mom grew up here so it was fun running up Colton Street and checking out the old town and the house. I’ve stopped at the Yetter’s Candies on long bike ride

days for some candy and shakes too-never on the run though. Millvales a hidden treasure! You can catch some breakfast here too after the run. Ah Pam’s…

Back to the run though: after turning around at either Millvale or around Herr’s Island I always made my way, regardless of where I parked, to the Mr. Rodgers statue near Heinz again. I also did this to check out the city view. On super hot days I’ve been tempted to jump into the river to cool off by this point but I never did it (yet). I’ve come close though! There is a rope swing under the 31st street bridge I’ve always been tempted to swing off of into the River but haven’t done that yet either. One day!

You and I! We’ll do it! We’ll all do it!

So if you’re ever in the Burgh and are looking for a loop, I recommend you take this article and run this loop to the Q description. You can catch some miles, some awesome scenery and history of the Burgh- and also possibly a snow cone or candy on the way! Yinz won’t find any better loop offering so much scenery n ‘at in the burgh! I guarantee it!

Catch ya on the trails!

TAKE FLIGHT! 1/2 MARATHON 5K RUN/WALK 1K FUN RUN/WALK Join us on an epic running adventure, complete with a tasty hot breakfast and live music post race. All participants receive two admissions to the InTouch Credit Union Plano Balloon Festival.

SUNDAY, SEPTEMBER 21 Oak Point Park — Plano, Texas

DAZZLING 1/2 MARATHON FINISHER MEDAL WILL KEEP YOU SOARING!

REGISTRATION IS NOW OPEN! PlanoBalloonFest.org

Stretch, Strengthen & Strategize!

By Neil Parker and Brandon Gillingham

National Race Flyering Service is Just Another One of Our Strengths

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aybe you’ve heard of the Three S Method of Content or The 3S’s of Marketing? They are Searchable, Snackable, and Shareable. Since you’ve probably resolved to watch what you eat this year, then take a little bite of our own snackable version each month as we believe in stretching beyond the typical methods of promotions, work harder to strengthen your brand, and strategize for the outcome only achieved by executing a well run plan. In this new monthly section, you can learn what DFWRUNS does as well as grab quick tips to implement into your own 2014 active lifestyle. Our work ethic and strong training plans kind of go hand-in-hand. Sound like a stretch? Good!

DFWRUNS

Even though everyone is focused on digital and social media marketing these days, DFWRUNS likes to get back to the basics. One of our biggest strengths is our ability to reach the target audience. Our race flyering marketing efforts

puts a tangible marketing piece in the hands of those that we are looking to reach at the events they already participate in. After a race, those individuals are already in running mindset and are always looking for their next chance to run.

Creating an engaging marketing piece is an important staple of DFWRUNS race marketing.

Our approach works time after time to achieve the goals we have set out each and every time.

AND YOU

Now, as we have ended 2013 and are beginning 2014, take a look in the mirror think about what your running goals were last year. As all athletes, we want to get faster, stronger and be more durable at fast paces than we ever have before. In constantly looking for ways to change the previous season, a lot of times we need to go “back to the basics”, or back to what has worked in the past. A fan-favorite this 2014 year is stretching and doing more plyometrics. A few minutes before and after your runs this year and doing some high knees, butt kicks and arm circles will warm those muscles up, preparing them to take on more than ever before. The handful or two of minutes a day you’d be adding will make the biggest difference in the hours a week you put into your fitness goals. Go back to the basics! Its worked for you before!

Marketing strategies can be complicated. Let us get you back to the basics for as little as 15¢ per flyer. Stretch your imagination HERE.

Abby Road

By Abby Werner

HAPPY NEW YEAR

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APPY NEW YEAR EVERYONE! I hope everyone had a fantastic Christmas and New Years, and are looking ahead to an even greater 2014.

My winter break was spent with friends, family, the sharing of gifts, and lots of yummy food. Now I’m pretty sure I’m not the only one who does this, but I eat waaaaay too much over the holidays; specifically in ham, bread, and sweets. I have both a sweet tooth and I’m a carboholic (I love bread, especially rolls, with a passion.) But luckily for me I’m young and I run, so I don’t have to worry too much about becoming an unhealthy weight. I do know that sooner or later, my bread loving ways will catch up to me, which is just another reason to run!

Speaking of running, for Christmas I received cold weather running clothes! Before, at a 5k, I would show up in my old gym shorts and a random, loose fitting “School does not dri-fit shirt. Everyone like to give me a else would be in their break, but I’ll try my tight fitting, cute running gear, and I best to go running would be the odd one out. Not anymore! everyday — in my Thanks to my lovely new gear!”

Mommy and Daddy I now have a long sleeved fitted dri-fit shirt, running Capri pants, and a running jacket!

That was probably one of my favorite gifts this year, especially since I didn’t ask for all of it! I also received from a few different people various iTunes gift cards. More music to run to!

My 14th birthday was also fairly recently, and my grandparents gave me the SuperFeet I asked for. I now have a pair to go in my regular shoes, minimizing the chances of me hurting my feet even more. At Aldi the other day, they were selling the iPod/iPhone armbands. I’ve been wanting one for a while to hold my iPod, so I thought I’d buy it since it wasn’t that much. It was a great bargain, because it cost about a sixth of the price of the one Apple sells.

Needless to say, I am starting out the year with a lot of new gear that I love. I look forward to using it in my upcoming runs!

In December, I ran a small fun-run with my family in Mansfield. It was called the Holly Jolly Jog and it was a mile run followed by a 5k. At my brother’s school they have “teams” of different classes. Nick’s team, Patriot, did the mile run together and families were encouraged to join. My family isn’t really a family of runners, so the mile run was perfect, even though it was easy for me. It was wet, cold, and early on a Saturday, not to mention we were doing this for my brother, so naturally I wasn’t too excited about being there. Once I started running however,

with going out and running five miles, and I admire her for that.

My Running New Year’s Resolutions this year are to be able to finish a 5k in less than 25 minutes and to be able to run 4 miles without stopping or walking. I am also hoping to do more 5ks.

Last year for some reason, I didn’t make any resolutions; so unfortunately I have nothing to compare this year’s to. As usual, I plan to push myself as hard as I can with the amount of time I have. On that note, I am planning on doing long distance track this year, and in the coming weeks I’m going to begin my personal training. School does not like to give me a break, but I’ll try my best to go running everyday — in my new gear!

I hope everyone has an amazing 2014. Hopefully you’ll catch me at a 5k. Remember, don’t be shy, I love to meet new people!

FORM FOLLOWS FITNESS DID YOU KNOW ANSWER 1979 – Phillip Johnson (Crescent Hotel) 1983 – I.M. Pei (Meyerson Symphony Center, Dallas City Hall) 1999 – Norman Foster (Winspear Opera House) 2000 – Rem Koolhaas (Wyly Theater) 2005 – Thom Mayne (Perot Museum)

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I got into it. My brother started out ahead of me and the whole time I told myself he’ll get tired and I’ll catch him at the end. But he didn’t. At one point the moisture in the air caused my asthma to flair up, so I was afraid to push myself too hard (I’ve had a few minor problems in the past). He beat me by about 30 feet and wasted no time to make fun of me for it either. We waited for our parents until we could see them running together towards the finish line, and then we ran up to finish with them. My nutcase of a Dad wanted to have a dramatic finish, so we were told to do our best victory/ finishing faces. I, being the teenager that I am, was completely embarrassed by my family and proceeded to cover up my face when I saw both cameras and kids I knew from school. Nick and my Dad thought they were hilarious, but I didn’t agree.

Over all I love my family, but it’s when they pull stunts like that, that pretending I don’t know them sounds like a great idea.

More of my friends have started to get into running, so I’m now not the only “crazy one” who thinks two miles is fun. That is a feat in itself because a lot of the people I hang out with aren’t necessarily fond of athletics. The two main people that I can talk about running with, without getting a weird looks, are my friends Hannah and Ruth.

Ruth is at about my skill level, so whenever we run the mile in athletics, I usually run with her. Hannah doesn’t go to my school, but she placed second in our district cross country meet. As a comparison, I finished in the 40 to 50 range. She has no problem

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