Tag Archives: Kate Penn

Get your bike ready for spring

Jay Zech with Gung Ho Bikes shows a few basic things you can check on your bike to make sure you’re ready to ride. For a bike that’s been sitting for a winter (or a few winters), this video can … Continue reading

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Every runner has a story

I started interviewing local runners this January. I had known since last year I wanted to do a project that looked at athletes who ran the Boston Marathon last year. Specifically, I wanted to talk to runners who were going … Continue reading

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Give Blood for Boston

Looking for a positive way to honor the victims of the 2013 Boston Marathon Bombings? Give blood with the York Road Runners and the American Red Cross for the first Boston Strong Memorial Blood drive. The drive runs 2-7:30 on Tuesday, … Continue reading

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Quinoa buffalo bites are a fun, meatless appetizer

Quinoa is a grain rich in fiber, iron and protein. It’s commonly used as a meat substitute in vegetarian or vegan meals, but it can also be a great way to cut back on meat in your grocery bill as … Continue reading

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Air for my Armpits

Guys, it finally happened. The first tank top run of the year, a glorious day to be celebrated across the land! In a few months I will be begging for mercy from the heat, but right now I’m basking in … Continue reading

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New to hill repeats? Try these workouts

The neighborhoods surrounding York Suburban High School are perfect for Dan VanHouwe, the school’s track and field and cross-country coach, to have his athletes run  hill repeats. Hill workouts aren’t just for track stars though. Adding hills to your weekly … Continue reading

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Work B**ch

“The will to win means nothing if you haven’t the will to prepare.” Juma Ikangaa, 1989 NYC Marathon winner I get these quotes from Runner’s World every morning and honestly, I barely glance at them. I’m not really sentimental and … Continue reading

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Get your fill of seafood with affordable, healthy fish cakes

Browsing the seafood case at the local supermarket can be overwhelming for some people. All those fish eyes looking back at shoppers can have people wondering if they even know how to prepare them for dinner. But getting past your … Continue reading

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RUNgry rage!

After my fall marathon last year, things got a little crazy. Halloween candy season (yes, it’s a season) blended right into Thanksgiving turkey, which led to a nearly constant stream of Christmas cookies. All of the sudden it was time … Continue reading

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Video: Get tank top ready arms with these tricep exercises

If you want toned arms this summer, now is the time to get to work! Heidi Parr, certified personal trainer and sports nutritionist, says a lot of women like to work their triceps because it helps tone up your underarms, … Continue reading

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