President’s Corner
An Ounce of Prevention is Worth a Pound of Cure – Especially for Runners
In 1735, Benjamin Franklin said, “An ounce of prevention is worth a pound of
cure.” That wisdom absolutely applies to running. There are only a few things that
can really stop most of us from getting out to run: lightning, sickness, and injuries.
And while some injuries are unavoidable, many can be prevented with the right
habits and awareness.
Here are some simple, effective ways to stay healthy and keep running strong (in
no particular order):
- Sleep: Aim for at least 7 hours a night—more is even better. Sleep is when
your body heals and rebuilds. Don’t skimp on it! - Recovery: Just like sleep, recovery days are critical. Your muscles need
time to rest and rebuild. Make recovery a priority, not an afterthought. - Hydration: Drink plenty of water or electrolytes! Hydration helps with
everything from brain performance and digestion to joint lubrication. My
personal favorite benefit: avoiding leg muscle cramps. - Stretching: Keep those muscles loose to reduce the risk of pulls and
strains. Stretching regularly can make a big difference in how you feel. - Proper Equipment: Wear the right type of running shoes for your body and
the kind of workouts you’re doing. I like to rotate different shoes depending
on the workout—this keeps them fresher and extends their lifespan. - Avoid Overtraining: Know what’s right for your body. Whether that’s 3 days
a week or 7 (with some doubles), don’t overdo it! Mix up your training with
different types of runs and paces to stay balanced. - Running Form: Ever had your form checked? You might be surprised. After
a hamstring injury, I discovered I was severely over-striding. I shortened my
stride, became more efficient, and haven’t looked back. I highly recommend
a session with Enoch Nadler, Coach of TeamFTC, he can help you run
more efficiently (maybe not elite status, but definitely improved!). - Strength Training: Hitting the gym for some weightlifting keeps your
muscles strong and supports your running performance. - Warm Up and Cool Down: Warming up preps your body to run, and cooling
down kickstarts recovery. Both are essential. - Fuel Your Body: You are what you eat. Think about your nutrition—are you
getting enough calories, carbs, and protein to fuel and recover from your
runs? - Mental Relaxation: Stress affects training—both good and bad stress. Find
ways to manage it and stay mentally strong. - Listen to Your Body: We all hate taking a break from running, but minor
injuries can turn into major ones if we ignore the signs. Tune in and act
early.
Most of these prevention tips are simple, but they’re easy to neglect. I know I
could improve in a few areas myself. And as we get older (or as they say, more
“experienced”), prevention becomes even more important. Take care of yourself
so you can keep doing what you love—running!
P.S. I’m not a medical doctor, so this isn’t medical advice. Just sharing what I’ve
learned from experience—and a few injuries along the way!
Kenny Vogel
FTC President 🍑🍑
by Deborah Scheuer
Five years ago, I had absolutely no desire to run a marathon. Ever. I enjoyed running and did it primarily for my mental health, which served me well. Then my friend Rob asked me to hand his hydration bottles to him at the FTC Marathon (now called the FTC Mary Andrews Marathon), and I caught the desire. I ran my first marathon in March 2023 without training for it (that’s another story) and got my Boston qualifying time running the FTC Mary Andrews Marathon in January
- The training build for Boston, which began last December, challenged me to push myself further as a runner. I (mostly) loved the experience: the weekly hills, the challenging track workouts, and rolling through the miles on the Saturday long runs.
I am grateful that my much faster friend, Susan Merrolillo, offered to start doing some of her shorter recovery runs with me. This meant Susan really had to slow down (she is an elite runner who repeatedly scores age-group wins in distances ranging from the mile to the marathon). Susan helped me maintain motivation to do the work and made the experience fun! When we didn’t run together, we would exchange stories of how the training was going and talk about how much fun Boston would be. Having Susan as a training partner transformed a difficult training block into an experience filled with support, connection, and laughter. I am also grateful for Linda Bloom, another friend and fellow runner. Linda checked in with me often, was my “race sherpa” for a 5k training race, came to the track to keep me company and cheer me on during practice, and went to Micanopy with me to run hills. Even when I was running alone, I felt supported!
About three weeks out from the race, I had a final long, hard track workout that I couldn’t finish. My body was exhausted from the 50- and 60-mile weeks and coming off a 22-mile Saturday long run that included some pick-up miles. I felt like crying, but Susan got me laughing instead. When I told my coach, Stephanie “Pezz” Pezzullo, that I had to bail two-thirds of the way through the workout, she responded with encouragement and the welcome news that it was time to get serious about tapering. The last weeks leading up to the race were filled with mixed emotions. My brain was missing being bathed in endorphins during the long run, and at the same time, excitement and nervousness for the race were building.
I planned to go to Boston on Saturday, but Susan urged me to come on Friday. This was Susan’s fourth Boston run. She and her daughter Tessa let me stay with them on Friday night and helped me navigate the pre-race activities: picking up our bibs, going to the expo, visiting the pop-up shots, and experiencing all the energy. I had never participated in a race with more than a few hundred runners, so Boston was overwhelming. I was staying in Cambridge and came into Boston on Sunday to ensure I knew how to get there for the race. It was Easter, and the air was filled with church bells. Boston Commons was filled with spring flowers, people in their Easter clothes, and runners. I felt energized and ready for the challenge! The training block had me fitter than ever, and my legs knew what to do with the hills. I had a carb-loading breakfast with my friend Lucy and her husband Doug. Lucy is another elite runner who has always been supportive and encouraging. She gave me some race tattoos to motivate me (which they did!), and we had a lovely time catching up about running and life. I spent the rest of the day relaxing and hydrating.
Monday. Race day was here! My start time wasn’t until 11:15 am (I’d missed the previous wave by 36 runners). But I was nervous, so I left my Airbnb in Cambridge at seven. I brought my fuel, snacks, and hydration, and had my pre-race and race plan down. My friends Lauren and Tom, who live in Albany, New York, came to Boston to support me, and they met me at Boston Commons. Everything was going smoothly.
However, I was starting to feel overwhelmed by the crowds and the logistics of getting on the buses, and I got some unhelpful advice from a volunteer that it was better to get on a later bus. I did not think I could bring my bottle of hydration on the bus, so I finished it before going through security. I planned to have my last snack and hydrate at the athlete’s village near the start line. However, I had no time for that when I finally got there. I changed into my race shoes, dropped off my “throw-away” shoes and clothes, and had to weave through the crowds and jog to get to the first corral at the start line just two minutes before the wave started. Then, as the race unfolded, more things didn’t go as planned. It was much warmer than predicted, between 65 and 70 degrees, and sunny. I grabbed Gatorade at the first aid station, but another runner knocked it out of my hand with his elbow. By mile four, I was hot, dumping one cup of water on my head and drinking another. I should have been drinking the Gatorade, but the water was easier to grab (that was another unfortunate decision made by someone with no experience at a big race). I also had no idea how to navigate the crowd of runners artfully. I backed off my planned pace and then slowed down even more through the hills. Around mile 21, my legs started cramping, and I had to stop repeatedly to rub out the cramps so that I could keep moving. The last miles were physically painful. Despite all this, I was enjoying the race!! The fantastic spectators cheering us on, the other runners, and the beautiful day. Coach Pezz had included in my race plan: “No matter what, enjoy the scene and think how grateful you are to be out there running in the most prestigious race in the world!!!” I held those words in my head and heart, and they propelled me forward as I struggled through those last miles.
I finished the race very dehydrated due to my poor execution of the pre-race and race hydration plan. Susan, who had finished long ago, and Tessa came to meet me and walked me to their Airbnb on Boylston Street. They brought me everything I needed to rehydrate, and I was ready to go back to Cambridge and get a good night’s sleep. Now back in Gainesville, I’m training again, enjoying and building on the improvements I m ade as a runner during the Boston training build.
So, although the race did not go as planned, and I only achieved my “C” goal of crossing the finish line, I am filled with gratitude! I hold gratitude for Susan and Linda’s friendship, and for Lucy, Lauren, Tom, and all the other people in my life who support me and my running. I’m grateful to Coach Enoch Nadler, whose training got me my Boston qualifying time. Finally, I am grateful for Coach Pezz, who trained me to be capable of running strong in Boston and, more importantly, continues to teach and remind me to focus on gratitude and joy during training and racing “no matter what”.
Upcoming Events
FTC Trail Run We head to the trails on June 7th! Join us on this 3.8-mile trail run through the San Felasco Hammock Preserve State Park. The race will start at the North Entrance to the park along Progress Blvd (The Alachua Side) and make a loop along the beautiful trails. Sign up here.
FTC 47th Jack Gamble Melon Run It’s that time of the year. It’s the best July 4th tradition in Gainesville… The 47th Annual Jack Gamble Melon Run! This three-mile run hosted by the Florida Track Club is as much a part of the Fourth of July as BBQ and Fireworks We’ll also host a 1/2 mile run for the kids. After the running is complete, stick around to see the crowning of the King and Queen of the race. Sign up!
Volunteering opportunities
Volunteer at our next FTC race Without volunteers like you, we would not be able to put our races together. The next FTC volunteering opportunity is for our FTC Trail Run Meet on June 7th. Sign up here.
Call for Newsletter Stories
Ran your first mile? Finished your first 5K? Completed your first run after injury? Do you have a story to share with other FTC members? Reply to this email if you are interested in sharing a story with the FTC community. Select stories will be featured in upcoming newsletters.
Sponsors
We thank UCAN for partnering with us to help runners with their fuel and hydration needs.