Welcome to runningB
Coaching for all levels and abilities, from beginners to competitors. Runners and Multi-sport athletes.
Training for your first triathlon? Looking to set a new 5K PR? Just trying to get back in shape? RunningB.com may be just the program you are looking for!
News from B-March 12, 2010-Spring Racing Under Way!
With the Second Empire Grand Prix Spring Series in full effect, a few RunningB athletes are making great strides. In the 4th Series race, the Wake Medical Distance Festival, held on March 6th in Cary, 3 RunningB athletes took to the streets. In her debut 5K, Julie de Silvia ran an impressive time of 27:21. Way to go, Julie!
In the longer race of the day, the 10K, Bill Reid smashed his Personal Best time by nearly 2 minutes, 30 seconds. Bill ran a speedy 53:33. His previous best in a 10K was 55:51.
Lesley Looper ran a time of 1:40.58, coming within 1 minute of her time in last years race.
CoachB rounded out the runners with a time of 39:26 to finish 1st overall in the Womens field. Way to go, runners!
The annual St.Patricks Day 8K was held in downtown Raleigh the next day. On a warm day and hilly course, Laura Bashaw came away victorious, completing the nearly 5 miles in a time of 49:33. Lauras next endeavor is the Tobacco Road Half Marathon next weekend.
News from B-November 15, 2009-Richmond Rocks!
Last weekend, three RunningB athletes took to the streets of Richmond to compete in the Half and full Marathons. Trude Bate completed the Half Marathon in an impressive 1:43.02, placing her in the top 3% of her Age Group. Trude.s time was over 4 minutes faster than last year.s time on the same course.
Frank Russo battled the winds in the marathon, and came way victorious with a total time of 4:46:58, a PR by over 17 minutes!
Coach Brennan also competed in the marathon, and finished in 3:06:39, placing her 3rd in her Age Group, and 17th Overall Woman.
News from B-November 11, 2009-25:00 Barrier Broken!
On a crisp October day, two runners each arrived at the Run for Healthier Babies 5K in Durham with the same goal. Cindy Huffman and Bill Reid wanted to break 25:00 for the 5K. And, both came away successful in their pursuit. Bill Reid smashed his goal by 16 seconds to run a 24:44. Cindy Huffman brought it down to the wire, and ran an official time of 24:59. Way to go you two!
News from B-October 20,2009-Two for Two
Two weekends, two picture perfect races from two RunningB athletes.
On a crisp October day in Schenectady, New York, Sean O’Brien toed the line in the Mohawk-Hudson River Marathon. This was Sean’s first marathon and he had a goal of qualifying for the 2010 Boston Marathon. Sean executed a perfect plan finishing with a time of 3:15.28, demolishing his Boston qualifying time of 3:20.
The next weekend in October, Carleen Burns of Pennsylvania, competed in the Buffalo Creek Half Marathon. Carleen beat her personal best time by over 6 minutes to cross the line in 1:43.02. Carleen came away with an Age group win as well!
News from B-October 1,2009-Angels Among Us
The Angels were among us as RunningB athletes toed the line in the Anna’s Angels 10-miler in RTP on Sunday. Frank Russo, Cindy Huffman, Trude Bate, Bill Reid, and Stuart Samuels all came away with personal records or close to it for the 10-mile distance this weekend.
Frank Russo crushed his time from last year by over 4 minutes to run a 1:33.26. Trude Bate placed a respectable 8th in her age group with a time of 1:18.14. Bill Reid, in his 10-mile debut, completed the rolling 10 miles with a time of 1:28:34. Cindy Huffman came close to her PR, and ran a fantastic 1:28.51. Cindy placed 9th in her respective Age Group. Stuart Samuels won his Age Group with a time of 1:11.48, a 4-minute personal record.
Coach B placed 1st in the Women’s field, and broke the record set in 2008 with a time of 1:02.14. Coach B’s husband, Douglas Liming, raced to a fast time of 1:02.02, placing him 1st in his Age Group.
News from B-September 18,2009-Chase Run
In the middle of a run one day in the winter, a fellow runner and friend, Dan Gardiner, proposed the idea of a workout where runners all run the same course and mileage, but begin according to speed, and the object is to all finish at the same time. Several months later, Dan’s idea evolved into what is now called the “Chase run”. The origin of the name was twofold- the idea of runners “Chasing” each other and after Chase Liming, Coach Brennan’s youngest son.
We began the Chase run in May when it was light enough in the morning, and the weather was warm. We held the event on the last Tuesday of every month, ending in August. We started at Cary Academy and ran a warm-up of 1.5 miles to the entrance of the Black Creek Greenway at Dynasty Road off Harrison Avenue. The actual course of the Chase run was an out-and-back run on the Greenway. We had a 4-mile option and a 4.75-mile option. Ten to fourteen dedicated runners came out to each run, and cheered each participant on to a fast finish! We began the slower runners first, and the fastest runners last with one stopwatch at the Start/Finish line. Prior to the start of each event, each runner predicted his or her pace per mile, and Dan charted it. Post run, the results were compiled and sent to all the participants. Much trash talk ensued among runners.
The Awards were abundant and original. We gave out Sandbagger awards for those runners with the biggest discrepancies between their predicted pace and actual pace. We also singled out those runners who came closest to their predicted paces.
The Chase runs acted as great indicators of progress through the summer months. They fell at a good timeframe for most of the participants, as the racing season for the majority of runners begins in late September.
We will most likely begin the Chase run again in April or May of 2010. Come out and join us for camaraderie and a great workout!
News from B-May 9, 2009-Brennan wins NC 10K Road Championship
On a hot day, several runningB athletes took to the streets for the Capitol City Classic held Saturday May 9th in downtown Raleigh. Dulce Altabella (1st age group, 43:53.04), Cindy Huffman (3rd age group, 55:07.44), Lauren Cater (1:09:35) all represented well, especially for running the race without water. Brennan won the Women's divsion with a time of 38:25.00 (16th overall). After the race, a strange man was seen making off with her prize money!
(that would be Brennan's Dad)
News from B-May 3, 2009-A Liming Finish
I had to catch back up to CoachB! :) I think I got her at the line....
News from B-April 4, 2009-Brennan sets new course record at Cary Road Race
April 4, 2009 - Cary Road Race - Cary, North Carolina
Several InsideOut Sports RunningB.com Running Team members toed the line to compete in either the 5k or the 10k on a clear and sunny April 4th morning at Regency Park in Cary. The 10k was the first race of the morning and with that Tim Meigs was quickly on his way to another victory. Running a steady race as part of his preparation for the Boston Marathon in a couple of weeks, Meigs worked his way through a small pack of leaders to take the lead by mile three and continue to open a gap. From that point, Meigs continued to open his lead to an impressive 40 second win, finishing in a time of 35:50. Also in the 10k were fellow InsideOut Sports RunningB.com team members Douglas Liming and Dulce Altabella. Douglas Liming finished 7th overall in a time of 38:13. Dulce Altabella, coming back from a recent injury, finished in fine form with an impressive 3rd overall Female finish and a time of 42:46.
Next up was the 5K. Rob Stanfield continued to represent the team well with a second overall finish in a time of 17:17. Also coming off the injured list was Rob Wilson, finishing first in his age group with a time of 18:56.
Brennan Liming, after finishing 4th overall Female at the Raleigh Rocks Half Marathon just a week prior, completed the 5K as the first overall female finisher, BREAKING the course record with a time of 18:13.
Congratulations to all team members on a job well done. See you at the races!
*The Cary News also featured the race here: http://www.carynews.com/sports/story/12199.html
News from B-March 28, 2009-Coach B finishes 4th overall female at Raleigh Rocks Half Marathon
Brennan completed the challenging course in a time of 1:27:52, bring her in as the 4th overall female.
News from B-February 24, 2009 - Running into the New Year....
The cold weather has not slowed RunningB athletes down so far in 2009! Several runners have begun the year in fine fashion by beating personal records, and the cold weather! One week ago, Jason and Alison Scalvini ran the Myrtle Beach Half Marathon, and came away successfully. Alison beat her personal best by over 25 minutes to run a 2:12.53. And, Jason ran a 2:03.01 in his first Half Marathon. Way to go guys!
Coach Bubba’s 20K and 4-miler this past weekend in Durham proved to be a success for RunningB athletes as well. Jana Ellis-Vincent placed 1st Overall in the Female Masters division with a time of 26:37 in the 4-mile race. In the 20K race, Cindy Huffman broke her personal best on this course by over 4:00 to run a 1:55.14. Bill Reid completed the 20K with a time of 2:04.29 in the midst of marathon training. Finally, Kevin Scanlon, also marathon training for Boston, finished in a time of 1:24.13, to beat his course best by over one minute and place 4th in a tough age group.
News from B-January 12, 2009 - National Distance Runners Summit
The first weekend of January, I had the opportunity to attend the National Distance Runners Summit (NDRS). As luck would have it, this annual event was held in Charlotte, North Carolina. Coaches from all over the country flew in to hear from the esteemed speakers to include Joe Vigil, who coached 20 National Team Titles, and Terrence Mahon, the coach of four 2008 Olympians. Joe Vigil focused on the physiology of training, detailed his predictive time charts of specific events, and described how intensity, volume, and density in training all work together to maximize the output of athletes' training.
Terrence Mahon showed us two weeks of actual workouts from Deena Kastor and Ryan Hall's training leading up to the 2008 Olympics. Even though we all know 120+ miles per week is not feasible for ordinary runners, we still took away basic principles from his presentation. Terrence also spoke about putting together a complete athlete-centered training plan.
All in all, I took away from the NDRS valuable lessons that I hope to incorporate in my personal coaching.
News from B-October 25, 2008 - Personal Records FALL this Season!
It has been a fantastic couple of weekends of racing for RunningB athletes! The temperatures have dropped over the past 2 weeks, and so have runner's personal records. Tim and Cindy Huffman ran in the scenic Neuse River Bridge 10K last weekend. Cindy Huffman smashed her previous 10K personal best by over 5:00 to run a 53:05 and capture 3rd place in her Age Group. Her husband, Tim, a new RunningB athlete is just tapping his potential, and also PR'd by over 6:00 to run an impressive 52:02 for the 6.2 mile race. The very next weekend, Tim ran the Second Empire 5K in Raleigh in 23:08, breaking his5K personal best by over 2:30!
That same weekend, two RunningB athletes traveled up to Washington DC to run in the famous Marine Corps Marathon. Jonathan Bruce ran a remarkable 3:54.16, shattering his previous PR by over 16:00 from last year's New York City Marathon. And, Joan Scrivani, in her debut marathon, finished strong in 4:43.43. More impressively, Joan ran an even pace the whole 26.2 miles!
Also this past weekend, the American Tobacco Trail 10-miler took place on a humid Saturday morning. Annalee Moore finished in fine form to run a 1:35.06 in her first 10-miler. Mary Curran also competed and ran 1:25.09 to place 1st in her Age Group! Mary will compete in the Richmond Marathon in 3 weeks.
Way to go, runners!
News from B- September 22, 2008 - Taper Time
Racing season means taper time! Time to kick back and enjoy all the hard work that you have done. I posted a short article on the ins and outs of a successful taper to take you to a great and fun race day!
The article may be found here.
News from B-July 15, 2008 - Triangle Triathlon Triumphs
Several RunningB.com athletes took to the water and roads on Sunday to compete in the local Triangle Triathlon, what some have called the North Carolina Championships, due to the stacked field year in and year out. Paul Kelly placed an impressive 13th out of 85 in his Age Group with a 1:15.10, bettering his PR on that course by over three and a half minutes. Sean Martin had a strong finish with a 1:17.55, chopping over five minutes off his time from last year at the same venue. Kevin Cripanuk placed well in his Age Group, finishing with a 1:26. Kevin, too, knocked an impressive three and a half minutes off his time from Triangle last year. On the women's side, Beth Satterfield came in with a 1:31.07, placing 12th out of 34 in her Age Group. Beth thought she may have even left some in the tank! Her 5K split was a PR for her. Way to go athletes!
News from B-July 7, 2008 - Nutrition for the Long Run
I have been getting lots of requests for information regarding what to eat and drink on the long run. So, I thought I would post some general guidelines to help get you started. Please ask me any questions you may have!
The article may be found here.
News from B-April 4, 2008 - Weekend Warriors
Mary Curran and Bill Reid survived the weather in successful strides in two different races this past weekend. Mary Curran ran to a 7th place Age Group finish with a PR time of 3:42 in the National Wirefly Marathon in Washington DC. Despite the rain and blustery winds, Mary was able to find stride and finish strong. Bill Reid place 2nd in his Age Group in the InsideOut Sports 10k in Cary. The hilly course was no match for Bill as he strode in with a 56:36, very close to his PR back in 2004 on a much flatter course. Way to go Mary and Bill!
News from B-March 21, 2008 - Bill Reid sets 2 PR's in 3 weeks
Just 3 weeks after the Coach Bubba's 20K where he covered the 12.4 miles in a personal best, Bill Reid captured another PR in the Run for the Oaks 5K in downtown Raleigh. With a record field of over 800 runners and a new, hillier course, Bill finished in a time of 25:47. Way to go, Bill!
News from B-February 16, 2008 - Mary Curran sets Personal Record at Myrtle Beach
After a crowded start, Mary Curran weaved her way to a PR Half Marathon time on Saturday. She finished the 13.1 miles in 1:45:46, placing 7th in her age group! Congratulations Mary!
News from B-January 03, 2008 - Brennan Liming is named NC Female Runner of the year by www.bigfootrunning.com!
www.bigfootrunning.com is a web site dedicated to North Carolina trail and road running. With over 175,000 individual NC race performances and 1,000 NC race listings, bigfootrunning.com offers the most comprehensive results and race information for North Carolina runners. They also named Robert Marchinko, a 36 year-old elementary physical education teacher at Morgan Elementary School in Gold Hill as the NC Male Runner of the Year! Congratulations to both athletes!
News from B-December 19, 2007 - Brennan completes her USATF Coaching Certification
After completing multiple day training and learning sessions, Brennan also had to pass a comprehension written exam.
News from B-December 15, 2007 - Brennan wins Overall Female for Second Empire Running Series
Competing in the 5th year of the Grand Prix Series in Raleigh, NC the series consists of the scoring over 7 races. Brennan Liming won with a score of 5843, with Kara Pezzimenti of Durham, NC finishing second with 5642. Gina Witcher of Youngsville, NC rounded out the top three with a score of 5479.
News from B-November 30, 2007 - RunningB.com and Athletes Foot bring you Chilly Cheek Runs!
Come join Coach B and your fellow runners for Tuesday night group runs. The runs will begin at 6:00pm from the Athletes Foot in Cameron Village. We welcome all levels, from beginners to experienced runners. Refreshments will be included after the run. The Chilly Cheek runs begin on Tuesday, December 11th. Check out the poster here.
News from B-November 23, 2007 - Trotting for Turkey
A tradition for many years, 700 runners came out to run the Annual InsideOut Turkey Trot on a beautiful Thanksgiving day. A few RunningB athletes earned their turkey for that day. Debbie Deyulia ran 39:12 to a strong finish. Bill Reid PR by over 2 minutes to run a 45:22. And Brennan Liming won the womens race and placed 6th overall with a 29:39. Results may be found here.
News from B-November 11, 2007 - Coach Brennan wins the NC Battleship Half Marathon in PR time!
Running a steady and even race, Brennan took the lead at mile 10. Finishing in 1:21, she set a 4 minute personal record (PR). Results may be found here.
News from B-November 5, 2007 - Fall Marathons are PR marathons!
It was an exciting day in Raleigh as runners took to the streets and parks to compete in the City of Oaks Marathon and Half Marathon. The marathon proved to be a grueling course through Umstead and the surrounding streets. The Half was no cake walk with its rolling terrain and uphill finish. The course proved to be no match for the runningB athletes as they conquered the course, and had successful races!
- Mary Curran toughed it out to run a 3:52.59 marathon. Mary captured 3rd in her Age Group, and qualified for the Boston Marathon.
- Jeffrey Bizik ran an impressive 4:35.41 on the hills in his debut marathon.
- Michelle Quinn ran a 1:42.36 in her debut Half, and walked away with an impressive 5th in her Age Group.
- Debbie Deyulia ran a 1:48.36, which was an astounding 7 minute PR over her last half Marathon.
Other runningB athletes who competed in Sunday's Half:
- Michael Hoyle ran a fabulous 1:37.58. This was a 4 minute PR over his last Half Marathon. Michael's performance placed him 11th out of 183 in his Age Group.
- Suzy Nisbet, in her debut Half Marathon, ran a 1:59.03. This time placed her in the top 25% of her Age Group.
- Bill Reid had an outstanding day and ran a 2:10.16, a PR for him of over 6 minutes.
And, we don't want to forget our 2 athletes who ran the Marine Corps Marathon on October 28th.
- Kevin Scanlon crushed his previous PR by 24 minutes to finish strong with a 3:08.12. This performance qualified him for the Boston Marathon.
- Lisa Glosson, in her debut marathon, broke 5 hours in a time of 4:55.17.
As well as our lone NYC Marathoner, Margaret Struble, in her debut marathon, also broke 5 hours, and ran 4:58.31..
Way to go runners!!!
News from B- October 22, 2007 - Double Hitter!
It was a BIG weekend for runningB.com. First, on Saturday, 20Oct2007, Brennan Liming lead the way in the American Tobacco Trail 10 Miler for the ladies, winning the Overall Women's spot with 1:02:50! Quickly behind her were two more runningB.com athletes. Debbie Deyulia took 4th in her age group with a 1:24:52, and Michelle Quinn WON the Masters Women Division with a 1:18:04! Congratulations to all runners competing in the first ever American Tobacco Trail 10 miler sponsored by InsideOut Sports.
Brennan followed up Saturdays win, with another win on Sunday, taking 1st Overall Female at the George Williams Nike 5k, the 4th race in the Second Empire Running Series. Brennan finished with a time of 18:18 and is currently leading the series for the women.
News from B- September 30, 2007 - Hugh Fish finishes 4th in the Nation!
Hugh Fish competing in the 2007 Duathlon National Championship held at Powerman Ohio, Lucas, Ohio, placed 4th in a competitive field. On a course with hills named: The Climb. Mount Survivor. The Quad Burner. The Hurt So Good. The Powerman Pleasure; Hugh finished with a time of 4:01:20.95. Congratulations to Hugh!
News from B- September 16, 2007 - Race Report, The Magnificent Mile, Raleigh, NC
I was a little apprehensive going into the Magnificent Mile. It had been since college almost 10 years ago that I had raced the mile, and even then, the mile was not my strength. But, the day turned out better than expected.
The warm-up went well. My legs were fatigued from standing upf or hours the day before, but I knew that the mile was so short that it didn't cause me much concern. On the line before the start, the race announcer read through the resumes of 10 or so of the Elite Runners. That had me very worried. I thought at that point I would be lucky to place in the Top 10.
The gun went off, and we were out fast. I felt great going up Hillsborough towards the Capitol and up to the Halfway point. I chose not to start my watch at the line because I was afraid that if I looked at my split at the half,I would get scared that I had gone out too fast. That proved advantageous. I picked off one girl after another going into the last turn back onto Hillsborough, and could see the Finish. I saw that I was in 5th or 6th. I sprinted to the Finish, and felt great the whole way. I ended up with a 5:16. My goal had been to break 5:20, so I was pleased. Looking at the results, I was a little bummed that a girl in my Age Group finished just ahead of me with the same 5:16. But, I gave it all I had. My husband, Douglas, is the only Liming with fast twitch muscles.
News from B- August 23, 2007 - Beat the Heat!
Hydrate well! Drink water before, during, and after your activity. Also, consider going early in the morning or late at night. Personally, I am a morning person, and luckily so is our 1 year old son, Luke. The Liming house is up bright and early, and what a better time to run!
News from B - August 3,2007 - InsideOut Sports/RunningB Marathon Program Starts
Training for a marathon is a tough feat, both mentally and physically. Running with a group makes training a lot more fun! Group training was the reason behind the InsideOut Sports/RunningB Marathon Training Program. We began at the beginning of August and will continue through the City of Oaks Marsthon on November 4, 2007. We have one athlete running the New York City Marathon, two athletes running the Marine Corps Marathon, and the rest either running the City of Oaks Marathon or Half Marathon. We meet twice a week for group runs. On Wednesdays, we meet at either InsideOut Sports in Cary or Bond Park for our hard workouts. These workouts range from fartleks to tempo runs to mile repeats. On Saturdays, we meet at either Umstead State Park or the American Tobacco Trail in Apex for our long runs.
News from B - July 30 2007 - Second Empire Running Series
Includes the following races:
- The Magnificent Mile, Raleigh, Sunday, September 16, 2007
- Second Empire 5k Classic, Raleigh, Sunday, September 30, 2007
- Autism 5K Ribbon Run, Raleigh, Saturday, October 13, 2007
- Saint Augustine's College George Williams 5K, Raleigh, Sunday, october 21, 2007
- Free to Breathe 5K, Raleigh, Saturday, November 3, 2007
- Inside-Out Sports Turkey Trot 8K, Cary, Thursday, November 22, 2007
- Jingle Bell 5K Run, Raleigh, Saturday, December 1, 2007
A Grand Prix Series brochure may be downloaded here.
Athlete News
Recent race results from RunningB athletes:
- Debbie Deyulia- American Tobacco Trail 10-miler- October 20, 2007- 4th in Age group- 1:24.52
- Michelle Quinn- American Tobacco Trail 10-miler- October 20, 2007- 1st Masters Woman- 1:18.04
- September 2007- Margaret Struble of Cary, NC ran 2:00 at the Virginia Beach Half Marathon. This was Margaret's first Half, and she finished in the top 25% of her Age Group!
- Jill Kravitz of Chapel Hill, NC placed first in her Age Group at the Triangle Triathlon.
- Hugh Fish competing in the 2007 Duathlon National Championship held at Powerman Ohio, Lucas, Ohio, placed 4th in a competitive field. On a course with hills named: The Climb. Mount Survivor. The Quad Burner. The Hurt So Good. The Powerman Pleasure; Hugh finished with a time of 4:01:20.95. Congratulations to Hugh!
What others have said about RunningB.com
I PR'ed! Douglas Liming
Great even for old guys! Hugh Fish