At 64, Bob Rummel just keeps on running

At 64, Bob Rummel just keeps on running

By Mike Hricik for the Latrobe Bulletin

For Bob Rummel, getting older doesn’t mean slowing down.

A typical week for the 64-year-old retiree consists of pedaling 150 miles a week in spinning classes, bending backwards on a yoga mat and doing crunches to prepare for marathons and grueling ultra-marathons.

For Rummel, who lives in Latrobe with his wife Gloria, the physical and mental challenges of marathon running inspire his passion most.

“It’s the ultimate test,” he said.

In May, Rummel places 442th our of 5,040 in the Dick’s Sporting Goods Pittsburgh Marathon after running 26.2 miles in three hours and 33 minutes. He places second in his age division and will run in the Boston Marathon next April, beating the qualifying time by 20 minutes.

The marathon man will trot all day in September for the third time as part of the annual NorthCoast 24-Hour Endurance Run in Cleveland.

But, despire his speed and endurance, Rummel began running late in life.

He joined his oldest son, Robert, in an Atlanta, Ga. half marathon in 1998.

What started as a family bonding activity became something more as Rummel got hooked, participating in his first marathon a year later.

Son and running partner Robert of Westlake, Ohio, said he has sometimes struggled to keep up with the leder Rummel’s pace on the marathon circuit.

“He’s more fit at age 64 than he was at age 35 and more in shape even than 21-year-olds,” Robert said.

Rummel counts crossing the Atlanta Marathon’s finish line on Thanksgiving Day 2002 with both his sons, Robert and Michael, as one of his proudest moments.

He hopes to do the same with his grandchildren one day who, for now, are running in turkey trots.

Rummel credits Wesmoreland Athletic Club master personal trainer Lou Rocco with his recent success in East Coast marathons.

Rocco said his trainee’s dedication sets him apart from others.

“He’s in the gym working all the time and is a dream to train because of his motivation,” Rocco said.

Rummel just may be one ot the men to beat heading into his Boson Marathon debut.

Two weeks after his Pittsburgh Marathon finish, Rummel also clinched second place in his division at the Rite Aid Cleveland Marathon with a time of three hours and 43 minutes. He places 420th our of 14,664 other participants.

Rummel also remains an active member of te marathon runners community as a part of both the Steel City Road Runners Club and Road Runners Club of America.

There’s one thing, Robert Rummel said, that his father put first over physical fitness.

“He’s a family man number one,” he said. “He has the same passion for running as he does for his family and friends.”

Have You Run a 5k or Marathon Before?!

Today is going to be all about marathons, since yesterday was the NYC Marathon. I recently (as in about 10 minutes ago) signed up for my first 5k! This makes me extremely nervous, I hate running, really I do. I try so hard to like it, I make a good playlist to use and I just go. Sadly I don’t last long because I get bored and something shiny will catch my attention (seriously it’s true I get distracted every 2 seconds!) Anyways, since I started working here it has made me want to try things I normally wouldn’t do. Which is why I signed up for theGreensburg Turkey Trot on Thanksgiving! And of course instead of running like I should be doing I googled tips and things to know about running either a 5k or a full marathon! What can I say I’m a little obsessed with google and researching things. So here are 10 tips for running a race!

1. Practice

Once you have decided to enter a 5K or any other kind of race your next step is to begin practicing. Don’t show up the day of the race not having trained your body. You could end up with serious injuries. Figure out your weak spots while you are training. If you find yourself getting tired half way through the race, focus your attention on training a bit harder for that leg. Stay true to your workout plan during the race. Practicing prior to the big day will prepare you for what’s to come.

2. Rest

The night before the race, get plenty of rest. You should do your workout early in the morning and get to bed at a decent hour. You will be more focused and ready to run the day of the race if you’ve had adequate rest the night before. Relax and don’t over think the next day’s events.

3.  Hydration

Before you begin the race, hydrate your body. Drink plenty of water. Drinking at least 8 glasses of water a day will reduce the risk of dehydration during the race. Take a bottle of water along with you to the race. While most races hand out water along the way, being prepared with your own is important.

4. Eating

Eating a simple meal of 200 to 400 calories about two to three hours before the race is important to have fuel for the event, but also have time to digest the food. Never experiment with food or drink on race day. It’s wise to practice eating before training to make sure the food works for you, then replicate this meal on the race day.

5. Stretch

Before the race begins, stretch your muscles. Warm up your body by doing stretches from head to toe. Stretch everything from your neck to your hamstrings. Warm up completely. You will find that it will pay off in the end. Save yourself injuries and put in the time stretching before the race.

6. Pace Yourself

When the race begins, pace yourself. While most runners will take off out of the gate fast, they find themselves losing momentum toward the end. If you start off your first half mile pacing yourself, your finish will be stronger. Save your energy for the last half mile of the race and give it all you’ve got. It will be more rewarding to have a solid finish than to finish barely hanging on.

7. Give It All You’ve Got

Save your strength for the finish. When you approach the half way mark you should be picking up the pace to finish strong. Give it all you’ve got in your last quarter mile. Not only will you sprint past runners, you will have an easier time finishing if you give it that extra push

8. Don’t Wear Anything New

“Nothing new on race day” should become a familiar phrase to any road racer. Race day is not the time to experiment with a new pair of running shoes, running shorts, or a new sports bra. It’s better to stick with your tried-and-true favorites that you know are comfortable. If you get a race T-shirt in your race goody bag before the race, you definitely don’t want to wear it during the race. Not only are there bad luck superstitions associated with wearing the race T-shirt, but it will also make you look like a rookie.

9. Avoid Pre-Race Jitters

Pre-race jitters are normal, so try not to misinterpret it or think it is fear; that adrenaline rush you feel is normal and it is part of your body’s natural preparation for the competition. To help avoid nervousness before the event, arrive with plenty of time so you aren’t rushed, get a thorough warm-up, know the course, and dress for the weather. If you find yourself thinking negative thoughts before or during the race, try to focus only on your breathing and race like you don’t care about the outcome. Remember goal number one: you are only competing against yourself, so enjoy the moment.

10. Have FUN!

All the nervousness and everything will go away when you start your race and it’s supposed to be fun! There will be lots of people and music cheering you on!

So there are my tips for running a 5k or marathon, I’m sure there are more specific ones depending on what length of race you are running. Is anyone else running the Greensburg Turkey Trot?! If so let me know, we can meet up before or after and take a fitness club picture!!

 

Have You Ever Ran a 5K?

I had some people asking about races that were going on in the area in the next couple of months so I compiled a list of ones that are in our area and are until the end of September! There are links to either the website for the organization or links to the registration for the races. There are a bunch that are coming up so get out there and try running a 5k!

Running Green for Three Rivers

Sunday, August 29, 2010

In pursuit of environmental justice, Three Rivers Community Foundation (TRCF) is organizing a 5K Run & Walk (rescheduled from World Environment Day in June) to promote and commemorate the sustainable efforts in Pittsburgh.

Running Green for Three Rivers will sync up with the Rachel’s Sustainable Feast organized by the Rachel Carson Homestead, so that the run ends at the feast. As a participant, your entry to the Feast is covered by the cost of this event.

Cost: $15.00 ($7 goes to the Rachel Carson Homestead; the rest of the proceeds go to TRCF)

Registration: 10:00 a.m.

Starting Time: 10:30 a.m.

http://rungreenpa.org/node/2

Gatorade/Steelers 5K

Saturday, September 4, 2010 Heinz Field

9:00 AM 5K Run/Walk

10:00 AM Kids’ Kickoff

Registration Fee:

$15 – 5K Run/Walk

$10 – Kids’ Kickoff Run

Nose Tackle Division:

The Nose Tackle Division is for men 200 pounds and over. If you are competing in this division, you will need to be weighed the morning of the race.

Start Times:

5K starts at 9am

Kid’s Walk starts at 10am

Kid’s Kickoff Run:

The Kids’ Kickoff Run is a non-competitive 40-yard dash for kids ages 9 and under on the field in the south end zone.

Event Description:

The 5K Race is a competitive event sanctioned by USA Track and Field with a 3.1-mile level course on the North Side highlighted by a spectacular finish on the Heinz Field warning track.

Gatorade is the title sponsor of the race. Associate sponsors include Giant Eagle, Dean Dairy, Dick’s Sporting Goods, KDKA-TV 2, WDVE-FM, Fox Sports Radio 970 and UPMC St. Margaret Sports Medicine.

Proceeds from the race go to the Art Rooney Scholarship Fund, which was established in memory of the late founder of the Steelers who died in August of 1988 after living most of his life on the North Side. Each year a $12,000.00 scholarship in Art Rooney’s name is presented to a graduating senior from each of the three high schools on the North Side — Oliver, Perry and North Catholic.

http://www.active.com/framed/event_detail.cfm?CHECKSSO=0&EVENT_ID=1852042

Run Around the Square (Regent Square)

Saturday, August 28, 2010 at 8:15 AM

Regent Square
901 Milton Street, Corner of Milton and Henrietta

Registration Fee: $19.00 for 5K and $12.00 for Fun Run and $8.00 for Friendly Leashed dogs (in Fun Run ONLY!)

Registration Closing Date

Wednesday, August 25, 2010 @ 8:59 PM

Brief Description

Join us for the 28th Annual Run Around the Square! First 3/4 mile through Regent Square streets with plenty of friendly cheers; second 2 1/2 miles through Frick Park trails.

http://www.runaroundthesquare.com/

The Great Race Pittsburgh

Sunday, September 26, 2010 @ 8:30 AM local time

5K-Oakland, 10K-Frick Park

Fees $18 thru Sept. 3rd, $25 thereafter

Registration Closing Date

Tuesday, September 21, 2010 at 9:01 PM

The 33rd running of the Richard S. Caliguiri City of Pittsburgh Great Race presented by Highmark Blue Cross Blue Shield.  The Great Race, established in 1977 as a 10K race by the late Mayor Richard S. Caliguiri, has grown to include the 5K run/walk, running clinic, two-day exposition and children’s race.

The 14,000 limit will include combined registrants for 5K run/walk and 10K run on September 26.

http://www.rungreatrace.com/index.html

Beat the Heat

Saturday, August 21, 2010

Time: Registration begins at 7 AM. Race begins at 8 AM.

Entry Fee: $15 on-line or postmarked by August 14; $20 after August 14.

Location: Race starts and ends at Sloan Elementary School, Murrysville, PA.

Hosted by The Franklin Regional Soccer Boosters

http://www.murrysvilleonline.com/frsoccer/5K%20Race%20Information.htm

The Bethlehem Project’s 5th Annual 5K “Home Run”

September 6, 2010 Lynch Field, Greensburg, PA

Registration begins at 7:00 AM Race begins at 8:30 AM

All proceeds from this event benefit The Bethlehem Project, a ministry of Blessed Sacrament Cathedral in Greensburg that helps to prevent homelessness in Westmoreland County.

Join in this 5K run/walk through downtown Greensburg, starting and finishing at Lynch Field in Greensburg, PA. The course is designed for both serious and amateur athletes, young and old, tall and short, runners and walkers.

The course is designed for everyone!

Entry Fees By August 21st — $17.00 August 22nd to Race Day — $20.00

http://www.runningintheusa.com/HostedFlyer/PA27743_2010_Registration_Form.pdf

Footsteps in Faith

Saturday, August 28, 2010 at 9:00 AM

Irwin Park 
Pennsylvania Avenue and Chestnut Street

The Footsteps in Faith 5K and 1 mile fun walk benefits Genre’s Kids with Cancer Fund, a nonprofit organization formed late in 2009 in honor of Genre Baker who was eight years old when he was diagnosed with Acute Lymphoblastic Leukemia. Our mission is simple – to assist families living through childhood cancer in any way we can, emotionally, financially, and spiritually.

Both adults and children will have the option to register for either:

5K Run (Chip Timed) –

5K Walk –

1 Mile Fun Walk

Registration Fee

Prior to July 28, 2010 (discounted rate) $20.00 – Beginning on July 28, 2010 (including race day registration) Adults $25.00

Child Registration Fee

Children 3 & Under are free and not required to register. Child (12 & Under) 5K Chip Timed: Prior to July 28, 2010 – $15.00 After July 28, 2010 ( including race day registration) – $20.00. Child (12 & Under) 5K Walk and 1 Mile Fun Walk – $10.00.

http://www.active.com/running/irwin-pa/footsteps-in-faith-2010

American Cancer Society 12th Annual Fight For Life

Saturday, November 20, 9:00 AM

Apollo, Pa

5K Run/Walk

Registration Fee: $15.00 Before November 1st $20.00 After November 1st

All proceeds benefit ACS 2011 Relay For Life

Pittsburgh 5K Oral Cancer Walk & Run 2010

September 18th, 2010

9am – 2pm

Riverview Park, Pittsburgh 159 Riverview Avenue, Pittsburgh, PA 15214

Registration Fee: $20 per walker/runner

www.pittoralcancer.com

You can visit Running in the USA website to find even more races in our area to participate in!