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WELLINGTON RUNNERS CLUBNEWSLETTER

JUNE 2013IMPORTANT

CLUB DETAILSRunning Singlets:• $15andavailablefromthewebsite.Fromthe

Jointab,clicktheShirtslink.Thepasswordiswrc2013.

Discounts:• RunningWarehouse(onlinestore).Torequest

thediscountcodee-mail(jleeds7@bellsouth.net)

• Fit2Run inWellington GreenMall – 10% off,20%ifyoualsoareaFit2RunClubmember.

UPCOMING RACE CALENDARS

SouthFloridaRunningForumAccuchipTiming

TRACK• Wednesdays6:15p.m.@OkeeheeleeParkby

theMulchTrailnearthewestentrancetothepark.

• Alternatingtemporunsandhillworkouts.

PRESIDENT’S MESSAGE

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Wow-welcometosummer!TimeforTriathlons,preparingforthefallrunningseason,andthoseSundaylongrunsintheheatthat

wealllovesomuch!!DoIheara5AMstartoptioncomingup?Lotsofinformationtopasson,soherewego.Firstupareournew,longsleevehalf-zippullovers.Ifyou’reinterestedinbuyingone,pleaseplaceapre-ordersowe’llhaveagoodideaofde-mand.TheycomeinMen’sandWomen’sseparatesizes.Ifyoutypicallywearasmall thenorderasmall- theyarefitted. Oncethepre-ordercloseswe’llplace theorder, andget themout to everyone. BetweenJune 1st and 21st, go towww.wellingtonrunners.org.Hover over JoinWRCandthenclickShirts.ThePasswordiswrc2013.SizesareMen’sandWomen’ssmall,medium,largeandxlargeandare$55.WearebackatOkeeheeleeforWednesdaysummerworkouts.Ifyou’relookingforamid-weekstructured,redline,blowalung,IthinkIjustbrokesomethingworkout,Okeeheeleewon’tdisappoint.Inadditionto

(in)famousspeedworkouts,thesummertemporunsandhillworkoutsareeverybitasmagical.Jonhasaplan-re-ally-andbythetimeSeptemberrollsaroundyouwillbepreppedforracespecificspeedworkandreadytoleavetheinfernoofOkeeheeleebehind.Actuallyit’snotthatbad,unlessofcoursethere’slightninginvolved.Thisyear,theHorseCountry10MilerandSebastian’s5kwilltakeplaceonOctober20th.Wewillneedeveryone’shelpgettingthewordoutwithraceflyers.Theycanbedistributedtolocalgyms,crossfitstudios,coffeeshops,oranywhereelseyoucanthinkof.Seemeifyou’dlikeapile.Ifyouareinterestedinhelpingoutwiththeraceinanycapacitypleasecontactmeatjleeds7@bellsouth.netor561-906-6338Sponsorshipplaysalargepartinourclubgivingraceproceedstoourcharities,amongthembeingKidsCancerFoun-dationandEvergladesElementarySchool.Everyonecanhelpwiththis,whetheryouareinterestedindonatingreach-ingouttothebusinessesaspotentialsponsors.ThisyearBeckyUrbinaisoursponsorcoordinator.Shehasalreadybeenworkinghard,contactingseveralofthegreatsponsorswehadlastyearandhaslandedWholeFoodsasamajorsponsorforus.Theyhaveagreedtosupportusfinanciallyandwithracedayfood.Alongwiththis,theywillbehost-ingseveralfundraisersforus,intheformsofSaturdaylunchcookoutsatthestore.Forourpartweneedtocommittovolunteer,topassoutraceflyers,andtalktopeopleabouttherace.Weareworkingtosecureadateforthis,mostlikelyinJuly.Whenweconfirm,I’llpostupforvolunteers.Therewillbeseveralopportunitiesforclubmemberstohelpoutforafewhours.Ifyouareinterestedinvolunteeringorknowofabusinesswillingtosponsor,pleasecontactBeckyat:rebekah@apollotransportation.comor561-827-8469.AhugethankyoutoBeckyforallherhardworkonthis!Seeyououtthere! -Jen

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Upcoming EventsFather’sDay5k:June16th@7:00a.m.inVillageParkinWellington.ProceedsgototheLeukemia&LymphomaSocietyJuly4th5k:TheVillageofRoyalPalmBeachishavinga5konJuly4th@7:30a.m.FordetailsseeattachedraceflyerHorseCountry10Miler:SundayOctober20th–Registrationisopen.ThisyearwewillbehelpingouttheKidsCancerFoundationandEver-gladesElementarySchool.I’mputtingoutacallforhelpinsecuringsponsorshipforthisrace.Ideallywewouldliketosecureaheadlinesponsorbutthisisprovingtobeachallenge.Themoresponsorswecangetandtheearlierwecangetthemwillallowustoadvertisetheracewiththeirlogos,ensuretheymaketheshirtsandflyersandthemaingoalallowsustogivemoretoourcharities.Newforthisyear’sracewillbefinisher’smedalsforthe10miler.Seeattachedraceflyer.Training TipIt’sbeenalongraceseason.Ifyouareexperiencingchronicfatigue,minorstrainsorpain,takeafewdaysoffandrest,you’llcomebackstronger.Foryoubikers,ziptiescanfixalmostanythingwhenoutontherideandyouneedtomakearepairtogethome.Overheard“Thisworkoutlookseasybutit’snotandintheenditwillreallyhurt.Itwillbegoodthough”You Tube Link:www.youtube.com/user/WellingtonRunners

WRC BOARD/OFFICERS’ MEETING MINUTES

May 15, 2013

MEETINGCALLEDTOORDER:8:05P.M.Members present: Jennifer Leeds, Shelly Hall,

NikkiGolding, JessicaMoisdon,LauraKelly andPeterWeisner(eventually)Proposedandagreedupontopostthemeetingminutessummaryinthenewsletter.Wedecidedtohavethepre-orderforthelong-sleeveblueshirtsbeginninginJune.Weneedtocharge$55.00pershirtwhichcoversthescreenprinting,shippingandthePayPaltransactionfee. Wewillbesellingtheshirts“atcost”andpostonFacebookandourwebpageforthreeweeks and then place the order through Scotty’s. Allagreedtodothisonaquarterlybasis.Petergraceduswithhispresenceat8:13p.m.Sponsorship for the race: Becky has beenworking ongettingsponsorsandhasbeenaskedandhasagreedto

betheracesponsorcoordinator.SofarshehasretainedWholeFoodsasourlargestsponsorandwillmaintainalistofallsponsorscontactedandbywhom.TheHorse10-MilerregistrationisuponActive.Finishersmedalsforall10-milerfinishers.CharitieswillbeKidsCancerandEvergladesElementary.DogtagswillbeforthekidsFunRun.Weareworkingongettingmedalsforkidswhocompletethe1milerace.145MembersarenowregisteredwithWRC.Jon P’s beginner’s workout has attracted several newmembers to try out the club. As we move forward,periodicremindersthateveryoneiswelcometotrythecluboutafewtimesandiftheydecidetheywouldliketo continue toparticipate and trainwithus tobecomeregistered members due to insurance issues, etc. Theclubnowhas145registeredmembers.Nikkiisgoingtoinvestigatedifferentshirtoptionsforthe

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10milersuchastanksanddifferentmaterialsandbringbackoptionsandprices.We discussed that once the old ASICS shirts have allbeensold,thenwewillordernewonesw/thenewlogoperhapsonadifferentcolorsinglet.Adiscussiontookplaceonhowwecouldenticemembers

tobecomemoreinvolvedwiththeclubeitheronsocialevents,volunteeroccasionallytocoverawaterbucketoratlocalraceeventstopromotetheclub.Wewillputoutarequesttostartliningupvolunteerstohelpoutwiththerace.Meetingadjourned:9:00p.m.

In late 2012, USAT announced that it had changedthe 2013 Duathlon National Championship from its

April date toOctober 26th,with the race returning toTucson,AZ.TheITUWorldDuathlon Championshiphad been announced totake place in Ottawa onAugust 11, 2013.With theshiftofDuathlonNationalstoOctober,USATriathlondetermined that threeevents would serve as theTeamUSAqualifyingracesforthe2013ITUDuathlonWorldChampionships inOttawa,Canada:DoubleOakDuathlon-Alabama;OrangeCountyDuathlon-Californiaand Apple Duathlon-Minnesota.OnApril4th,inarentedvanpackedwiththreebicycles,twoofmyfellowduathletebuddies from Ft. MyersandIsetoutonour11hourjourney to OakMountainState Park, Pelham, AL,theracesitefortheDoubleOak Duathlon. I hadsecured a two-bed room,fullyequippedcabinonthelakeatOakMountainStatePark for our lodging andwe were anxious to arriveandsettlein.Thepictureson their website lookedverynice,butyouneverknowwhattoexpectwhenyouarriveinperson.

Thankfully,wewerenotdisappointed.Thetwo-bedroomcabin (1 queen size bed in one room and 2 full size

beds in the other) sat ona beautiful lake with adock that extended outsome 50 feet. The cabinwas equippedwith a fullystockedkitchen, a tvwithgreat satellite reception, aporch swing and a canoewith two sturdy paddles.WesoondiscoveredthatwewereluckytobestayingatAlabama’slargeststateparkand one of the country’s

mostvisitedparks.Withits10,000acresOakMountainoffers51milesofbiketrails,RVcamping,tentcamping,

backcountrycamping(for$5 a night!), horsebackriding,BMXtrack,18holechampionship golf course,wildlife rehabilitationcenter,interpretivecenter,petting farm, picnicareas, mountain bikingtrails, fishing, boat rental,geocaching(huh?)and forallyouFloridians,a‘beach’.We arrived late Thursdayas the last of a wet, rainycold front was passingthrough. By late Fridaymorning, the puddlesdissipated. However, therewasstillachillintheairas

thetemperatureshoveredinthehigh40stomid50s.Thesuncameout,butwhenyouarehighinthemountains,

RACE REPORT: THE DOUBLE OAK DUATHALON

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warmthisfleetingasdirectraysscatteramongthetalloaktrees.Humph,thisFloridagirlwasprayingforsunshineandhumidityinthemountainsinApril.Not.So.Lucky.Early Friday afternoon, we went to check out the racecourseandtransitionareawithplanstotakeinashortrunandride.Thevolunteersweresettingupthetransitionsareaaswesetofftojointheothercycliststhatwereridingthe race course. One thing Iquickly learnedwas thatwhatAlabamiansrefertoas‘rollinghills’Floridiansreferto asMOUNTAINS. TheLakeWorth andBlueHeronbridgeshavenothingonthesebadboy‘rollinghills’.IchuckledasIrodemybikealongthecoursethatwhiledriving in the van to the cabin, felt like a peaceful,meanderingroadwayofgentleupsanddowns.Pedalingmybikealong thecourse I found therollinghills tobequitechallenging.Whilethereisnothinglikescreamingdownhillat30mph,it’stakesabitoffinesseandconstantpedalingtomaneuveryourbikeupthenext‘roller’toseewhatiswaitingaroundthecorner.Afterabout5milesofridingIfoundmyselfchangingchainringsandcadencepaceoften.Whilecomingdownandaroundarollinghill,theascentoftheupcomingroadwaywasdeceptivetothenakedeye,requiringconstantfocusandattention.

ThechallengeofthebikecoursewasconfirmedatthePre-racemeetingwhentheracedirectorinstructedustoride“withinourabilities”andnottakeanychancesthatwould injure ourselves or someone else on the course.Thissoundadvicestuckinmyhead.Thismountainwasaforcetoberespected,andIwouldgladlyoblige.Iwasjusthopingtheotherracerswouldtakethemountainasseriously.

Returningfroma10milebikeonthecourse,wesetouttoloosenourrunninglegsandputinafewmiles.Wequicklyfoundoutthatnotonlywasthebikecourse,ahem, ‘rollinghills’, theruncoursewasa tadsteeper. Ilearned that there were no flat roads, you were eitherrunningup,runningdown,runningaround,orrunningup to go down again. Mmmmm,what’s a Florida girlto do? Respect the hills and enjoy the scenery! It wasamazinglybeautiful,peacefulandserene,andIwasgoingtosoakitallin.

Racemorningtemperatureswerebrisktosaytheleast,hoveringatadamp38degrees.Folksweresettingup their bikes in transition covered from head to toeinwarm clothing. I kept asmany layers on as long aspossiblebeforeliningupatthestartline.Mylastminutedecisiontokeeponmylongfingerbikeglovesprovedtobeasmartone.Thesunwaspeekingoutuponusbutherrayshadn’tyetburnedoffthemorningdew. I linedupatthestartlineanxioustogetmovingandstartwarming

up.At8:10thegunsoundedandtheWoman50+setoff.Thefirsthalfmileofthe10kwasstraightuphill,

and that set the tone for the rest of the race. The 10kcourse was a 2-loop 5k, bringing runners straight upandbackintothemountainside,turningusaroundbackdownthemountainand for the last1.7milesof the5kloop.Wenavigatedourwayoff-road,downandaroundatrail.Thetrailwashardpackedredclaymountaindirtwithroots,ruts,rocksandculvertcrossings.Withhawk-likeattention,Iwatchedthetrailahead,makingsurethatwhere I placedmynext foot strikewas clear and free.WhenIcameacross thefirstculvert, I stupidlysteppedonitinsteadofoverit,andfoundmyfootslippingoutfrom underneathme. With quick precision I steadiedmyself, thanking my lucky stars. My hands were alsobusypushingawaybrushandwhennecessarybalancingmyselfalongtheoaktrees.

We finally exited the trail running down andaround the roadway to where we started to begin oursecond andfinal lap into themountain. I cameout ofthemountain just behind the gal that was leading ouragegroup.WeracedbackupthemountainasItriedtomaintainmypace.TheuphillsfeltabitmorechallengingasIhungontokeepmycompetitioninsite.OntotheoffroadtrailwewentandthisiswhereIlostabitofground.Concernedwithgoingdownortripping,IcautiouslyranmytiredlegsdownthetrailmakingsureIwouldgetoffthetrailunscathed. Aswewoundourselvesaroundthetrees, thecompetitionwasoutof sight. Iemerged fromthetrailreadytogointotransitionwithanothergalinouragegrouponmyshoulder.

Heading out of transition, I was ready to pedalthismountain course. The bike course was two loopswith a hairpin turn at the turn around. Miss the turnand you eitherwoundup in the lake straight ahead orinthemudtoeitherside. Notmuchroomforerror. Iwas hoping to reel inmy competition but that did nothappen. I rode steady andwithinmy ability, zoomingdownhill,andchainingchainringsoftentonavigatethe‘rollers’.Itwassurrealtogodownhill31mphandstruggletomaintain10mphgoinguphill,allwhiletryingtokeepthelegsfromworkingtoohardknowingtherewasa5kyettorun.CadencewasthekeyasIkeptitascloseto90+toflushthelegsandkeepthebloodflowsteady.Ifinishedmy second loop and turned onto the road leading totransition. This1mileridehadafew‘rollers’toremindmethatthiscoursewasindeedofchampionshipcaliber.

AsIranoutoftransition,mylegswerenothappy.Why should they be?They don’t run or ride on roadsclose to this typeof terrain inFlorida.The5kwasoneloopofthe10k,inreverse.Thismeantthatthe1.7mile

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trailrunwasfirst.Ohmyluckylegs!Ithoughtthismightbeagoodthingforthelegs.Havetorunslowtonavigatetheroots,ruts,rocksandculvertsanyway,soperhapstheywould get a little rest and beready for the last part of therunonthemountainroadway.That thought quickly left mewhenmy tired legs didn’t liftmy feet high enough and Itripped over a rock.Thud. Iquicklypickedmyselfupandcontinuedonthetrail.Bloodwas dripping frommy handsand I felt a warm drip frommyrightknee.WhataklutzIthoughttomyself.

The legs were tiringwitheverystep. I stoppedtowalkthelastbitofthetrailandemerged on the road to startrunningagain.Iwalkedsomeof the uphills and saved mylegs for the flatter parts andthe downhill. I finallymadeit to the turn around andknew it wasmostly downhillto thefinish line. Pickingupmypace,Ipassedavolunteerwhotoldmetherewasonlyahalf mile left until the finishline. Ha, I know this halfmile!Itwastheoneweranstraightupatthestartoftherace.GrimacingIpushedmylegstomovefastdownthemountain.

Icrossedthefinishlinein3:01:21,3rdplaceinthe50-55AgeGroup.Moreimportantly,IsecuredaspotonTeamUSAforTheITUDuathlonWorldChampionship

in Ottawa. USAT is onlyqualifyingthetop6finishersin each age group at each ofthe threequalifyingduathlonraces for Team USA. Ican happily report that mytraveling duathlon buddiesalso secured a spot on TeamUSA as they also finished inthetop6oftheiragegroups.

The Oak MountainDuathlon also served as theSoutheastRegionalDuathlonChampionship.Iwasthrilledto stand on the podium at arace of this caliber.This newAgeGroupthingisn’ttoobadafterall.Ottawawatchoutforthisoldlady!

Oak Mountain testedmyrunningandridinglimits,forcing me to dig deep andfind another running step oranother pedal stroke. Isn’ tthatwhatracingisallabout?

-Nancy Gribble

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TheKeys100

WELLINGTON RUNNERS OUT AND ABOUT

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WomenforWomen

Ft.LauderdaleColorRun

5K RUN/WALK

Discounted Registration fee of $10 (before 6/28/2013)!!!!

Come to the Royal Palm Beach Recreation Center to Register. We are located at

100 Sweet Bay Lane, Royal Palm Beach, FL 33411.

Awards Given to 1st, 2nd & 3rd Place Winners Overall And In

Specific Divisions

Winners Picture Posted in the Newspaper.

PRIZES

Royal Palm Beach Parks and Recreation

Time: 7:30AM

Date: 7/4/2013

Register by: 6/28/2013

Registered Participants will meet at Commons Park at 6:30AM.

There will be fruits, drinks and snacks available at the start and finish line.

The 5K walk/run will begin promptly at 7:30AM.

Medical and water tents will be stationed throughout the walk/run.

After the 5K walk/run stick around for live entertainment and other activities

Discounted Registration $10 (before 6/28)

Registration $20 (after 6/28/2013)

WALK/RUN DIVISIONS

Adult Men (Age 18 & Up) Adult Women (Age 18 & Up) Teen Boys (Age 13-17) Teen Girls (Age 13-17) Wheelchair (All Ages)

KIDS K RUN/WALK REGISTRATION IS

FREE!!!!!!! Kids K begins at 9:00 AM at

Commons Park. The children will run around the great lawn.

Register at the Royal Palm Beach Recreation Center

Awards Given to 1st, 2nd & 3rd Place Winners Overall And In Specific Divisions.

Winners Picture Posted in the Newspaper.

Age Divisions:

Boys & Girls 6-8

Boys & Girls 9-12

PRIZES

PRESENTED BY:

For Info Call (561) 790-5124

MANAGED BY:

To Benefit Wounded Warrior Project