ffootnotesss ootnote september 2014 ss sept 2014 - 1 septseptememember 2ber 2014014 the award...

Footnotes Sept 2014 - 1

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the award winning publication of the knoxville track clubFFFFFOOTNOTEOOTNOTEOOTNOTEOOTNOTEOOTNOTESSSSS

Volunteer awardsannounced - pg 6

Dr. Raper’s grandprescription - pg 8

CHKM registrationopens - pg 11

Brantley Burns oncortisone - pg 23

Volunteer awardsannounced - pg 6

Dr. Raper’s grandprescription - pg 8

CHKM registrationopens - pg 11

Brantley Burns oncortisone - pg 23

the award winning publication of the knoxville track clubFFFFFOOTNOTEOOTNOTEOOTNOTEOOTNOTEOOTNOTESSSSSFFFFFOOTNOTEOOTNOTEOOTNOTEOOTNOTEOOTNOTESSSSS

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FFFFFOOTNOTEOOTNOTEOOTNOTEOOTNOTEOOTNOTESSSSS magazine,volume 114 issue 5, is a bimonthlypublication of the Knoxville Trackand Field Club, PO Box 52266,Knoxville TN 37950-2266.

FFFFFOOTNOTEOOTNOTEOOTNOTEOOTNOTEOOTNOTESSSSSThe Knoxville Track Club proudly presents

Awarded Best RRCA Large Club Newsletter 1988, 1994, 2001, 2005Best Large Club Electronic Newsletter 2008

Southern Region 1988, 1992, 1993, 1994, 1997, 2001, 2005

What’s Inside - Sept 2014

ROAD RACE INFO888-217-5635

TRAIL RACE INFO865-548-4718

YOUTH ATHLETICS888-217-5635

WEBSITEwww.ktc.org

OOOOONNNNN T T T T THEHEHEHEHE C C C C COVEROVEROVEROVEROVER

photo by Tim Matthewsentire contents © 2014 Knoxville Track Club

"SHARE THE PRIDE"

Knoxville Track Club

KTC Executive DirectorBobby Glenn honors outgoingVolunteer Coordinator JillMatthews for her years ofservice to the club.

The Starting LineThe Starting LineThe Starting LineThe Starting LineThe Starting LineBrad Adams, A Word from the Club President ................ 5Bobby Glenn, Notes from the Executive Director ........ 6Michael deLisle, the Inside Stuff ................................. 7

Feature ColumnsFeature ColumnsFeature ColumnsFeature ColumnsFeature ColumnsLee Murphy on Nutrition........................................... 9Jason Altman, Marathon Update .............................. 11Bob Godwin, Biking With Bob ................................ 15Kevin Sprouse, Run Strong ...................................... 17Sara Webb, Those That Can .................................... 21Dr. Brantley Burns, Bone Doc 411 ........................... 23Lauren Chiles, KTC Social ....................................... 25

Guest ColumnsGuest ColumnsGuest ColumnsGuest ColumnsGuest ColumnsCharlie Raper, MD, The Grand Prescription ................ 8Patty Tracy-Thewes, Hating to Lose .......................... 13

Other FeaturesOther FeaturesOther FeaturesOther FeaturesOther FeaturesList of Officers and Board Members .......................... 4Board of Directors Meeting Minutes ....................... 19KTC Grand Prix Standings ..................................... 24Treadin’ Trodden Trail Grand Prix Standings .......... 24Membership Page ................................................. 42

Race WriteupsRace WriteupsRace WriteupsRace WriteupsRace WriteupsPilot Fireball Classic 5k .......................................... 26Stalk Your Quarry Trail Race ................................. 27Haw Ridge Trail Race ............................................ 27Carter Mill Splash 10k ........................................... 29Pigeon Forge Midnight 8k ..................................... 29Hal Canfield Memorial Milefest .............................. 31

Entry FormsEntry FormsEntry FormsEntry FormsEntry Forms .................................................... 33-41

Event CalendarEvent CalendarEvent CalendarEvent CalendarEvent Calendar ........................................... 43


♦♦♦♦♦ Don't wear headsets! Use yourDon't wear headsets! Use yourDon't wear headsets! Use yourDon't wear headsets! Use yourDon't wear headsets! Use yourears to be aware of your surroundings.ears to be aware of your surroundings.ears to be aware of your surroundings.ears to be aware of your surroundings.ears to be aware of your surroundings.

♦♦♦♦♦ Carry a change for a phone call.Carry a change for a phone call.Carry a change for a phone call.Carry a change for a phone call.Carry a change for a phone call.

♦♦♦♦♦ Write down or leave word of theWrite down or leave word of theWrite down or leave word of theWrite down or leave word of theWrite down or leave word of thedirection of your run. Tell friends ofdirection of your run. Tell friends ofdirection of your run. Tell friends ofdirection of your run. Tell friends ofdirection of your run. Tell friends ofyour favorite running routes.your favorite running routes.your favorite running routes.your favorite running routes.your favorite running routes.

♦♦♦♦♦ Run with a partner.Run with a partner.Run with a partner.Run with a partner.Run with a partner.

♦♦♦♦♦ Run in familiar areas. InRun in familiar areas. InRun in familiar areas. InRun in familiar areas. InRun in familiar areas. Inunfamiliar areas, contact a local RRCAunfamiliar areas, contact a local RRCAunfamiliar areas, contact a local RRCAunfamiliar areas, contact a local RRCAunfamiliar areas, contact a local RRCAclub or running store. Know whereclub or running store. Know whereclub or running store. Know whereclub or running store. Know whereclub or running store. Know wheretelephones, open businesses andtelephones, open businesses andtelephones, open businesses andtelephones, open businesses andtelephones, open businesses andstores are located. Alter your routestores are located. Alter your routestores are located. Alter your routestores are located. Alter your routestores are located. Alter your routepattern.pattern.pattern.pattern.pattern.

♦♦♦♦♦ Always stay alert. The more awareAlways stay alert. The more awareAlways stay alert. The more awareAlways stay alert. The more awareAlways stay alert. The more awareyou are, the less vulnerable you are.you are, the less vulnerable you are.you are, the less vulnerable you are.you are, the less vulnerable you are.you are, the less vulnerable you are.

♦♦♦♦♦ Avoid unpopulated areas,Avoid unpopulated areas,Avoid unpopulated areas,Avoid unpopulated areas,Avoid unpopulated areas,deserted streets and overgrown trails.deserted streets and overgrown trails.deserted streets and overgrown trails.deserted streets and overgrown trails.deserted streets and overgrown trails.Especially avoid unlit areas at night.Especially avoid unlit areas at night.Especially avoid unlit areas at night.Especially avoid unlit areas at night.Especially avoid unlit areas at night.Run clear of parked cars or bushes.Run clear of parked cars or bushes.Run clear of parked cars or bushes.Run clear of parked cars or bushes.Run clear of parked cars or bushes.

♦♦♦♦♦ Carry identification or write yourCarry identification or write yourCarry identification or write yourCarry identification or write yourCarry identification or write yourname, phone number and blood typename, phone number and blood typename, phone number and blood typename, phone number and blood typename, phone number and blood typeon the inside sole of your runningon the inside sole of your runningon the inside sole of your runningon the inside sole of your runningon the inside sole of your runningshoe. Include any medical informa-shoe. Include any medical informa-shoe. Include any medical informa-shoe. Include any medical informa-shoe. Include any medical informa-tion. Don't wear jewelry.tion. Don't wear jewelry.tion. Don't wear jewelry.tion. Don't wear jewelry.tion. Don't wear jewelry.

♦♦♦♦♦ Ignore verbal harassment. UseIgnore verbal harassment. UseIgnore verbal harassment. UseIgnore verbal harassment. UseIgnore verbal harassment. Usediscretion in acknowledging strang-discretion in acknowledging strang-discretion in acknowledging strang-discretion in acknowledging strang-discretion in acknowledging strang-ers. Look directly at others and beers. Look directly at others and beers. Look directly at others and beers. Look directly at others and beers. Look directly at others and beobservant, but keep your distance andobservant, but keep your distance andobservant, but keep your distance andobservant, but keep your distance andobservant, but keep your distance andkeep moving.keep moving.keep moving.keep moving.keep moving.

♦♦♦♦♦ Run against traffic so you canRun against traffic so you canRun against traffic so you canRun against traffic so you canRun against traffic so you canobserve approaching automobiles.observe approaching automobiles.observe approaching automobiles.observe approaching automobiles.observe approaching automobiles.

♦♦♦♦♦ Wear reflective material if youWear reflective material if youWear reflective material if youWear reflective material if youWear reflective material if youmust run before dawn or after dark.must run before dawn or after dark.must run before dawn or after dark.must run before dawn or after dark.must run before dawn or after dark.

♦♦♦♦♦ Use your intuition about a personUse your intuition about a personUse your intuition about a personUse your intuition about a personUse your intuition about a personor an area. React to your intuition;or an area. React to your intuition;or an area. React to your intuition;or an area. React to your intuition;or an area. React to your intuition;avoid an area or person if you feelavoid an area or person if you feelavoid an area or person if you feelavoid an area or person if you feelavoid an area or person if you feelu n s u r e .u n s u r e .u n s u r e .u n s u r e .u n s u r e .

♦♦♦♦♦ Practice memorizing license tagsPractice memorizing license tagsPractice memorizing license tagsPractice memorizing license tagsPractice memorizing license tagsor identifying characteristics ofor identifying characteristics ofor identifying characteristics ofor identifying characteristics ofor identifying characteristics ofstrangers .strangers .strangers .strangers .strangers .

♦♦♦♦♦ Carry a whistle or noisemaker.Carry a whistle or noisemaker.Carry a whistle or noisemaker.Carry a whistle or noisemaker.Carry a whistle or noisemaker.

♦♦♦♦♦ CALL THE POLICE IMMEDI-CALL THE POLICE IMMEDI-CALL THE POLICE IMMEDI-CALL THE POLICE IMMEDI-CALL THE POLICE IMMEDI-ATELY if something happens to youATELY if something happens to youATELY if something happens to youATELY if something happens to youATELY if something happens to youor someone else, or if you noticeor someone else, or if you noticeor someone else, or if you noticeor someone else, or if you noticeor someone else, or if you noticeanything out of the ordinary.anything out of the ordinary.anything out of the ordinary.anything out of the ordinary.anything out of the ordinary.

RUNNING15 tips from the RRCA15 tips from the RRCA

SAFETYRUNNINGSAFETY

Knoxville Track Club

Board of Directors

VolunteerCoordinators

MEMBERSHIPShirley Sirois865-457-2325

VOLUNTEERSSara Webb

423-745-3115

ADOPT-A-HIGHWAYChuck Dellinger865-691-4751

SOCIAL CHAIRLauren Chiles865-607-0268

KTC StaffBobby Glenn

Executive Director888-217-5635 opt 0

[email protected]

Tom IsaacsEvent Manager

888-217-5635 opt [email protected]

Jason AltmanMarathon Director888-217-5635 opt 2

[email protected]

Michael deLisleTrail Racing, Footnotes Editor, Webmaster

[email protected]

Luke PflegerRunKNOX program coordinator

888-217-5635 opt [email protected]

PRESIDENTBrad Adams

404-808-6907

VICE PRESIDENTTony Owens865-323-3753

TREASURERShannon Hepp865-804-2854

SECRETARYLarry Brede

865-621-0752

2014KTC Officers

EXECUTIVE COMMITTEE: BradAdams, Bobby Glenn, Ron McElhaney,Tony Owens, Will Skelton

LONG DISTANCE COMMITTEE:Ethan Coffey—chair, Bobby Glenn—advisor, Jill Bedford, Keith Gemeinhart,Chris Hayes, John LeCroy, RonMcElhaney, Angie Noye, Lindsey Rebert,Susan Rutherford, Scott Schmidt, Ray Wil-son, Doug Young

MARATHON ADVISORY COMMIT-TEE: Jason Altman—chair, Lauren Christ,Bobby Glenn, Randy Kenner, Ed Leaver,Ron McElhaney, Eddie Reymond, GlennRichters, Felon Wilson

TRAIL COMMITTEE: MichaeldeLisle—chair, Carl Epley, Laura Gearhiser,Chris George, Scott Gibson, Bobby Glenn,Leah Jones, Andrea Ludwig, Jerry Monroe,Tony Owens, Kathy Smith, DK Stanford

Committees

Brad Adams, President 404-808-6907Tony Owens, Vice President 323-3753Shannon Hepp, Treasurer 804-2854Larry Brede, Secretary 621-0752Emily BollingKen Childs 693-8516Sharon Couch-Fikes 719-2576Donnie Graham 681-4352Chris Harper, Sr. 660-6680David Huntsinger 423-231-0682Ron McElhaney 777-0409Michelle Midnight 696-4194Jamie NilandTroy Rebert 599-1811Eddie Reymond 693-4909Will Skelton 523-2272Patty Thewes 616-307-7366Doug Young 680-1971


THE STARTING LINEKnoxville Track Club * FOOTNOTES * September / October 2014 edition

THE STARTING LINE

A Chip off the Old BlockA Chip off the Old BlockA Chip off the Old BlockA Chip off the Old BlockA Chip off the Old BlockBrad Adams, KTC President

A Return toFarragut

Knoxville Track Club * FOOTNOTES * September / October 2014 edition

I hope all of the KTC members havealready heard that we are running ourinaugural Farragut half marathon and

5k on Saturday, November 1st, startingat Farragut High School at7:30am. I am excited to startbuilding a fall KTC race that hasthe potential to give Knoxvillerunners an option to race dur-ing the fall season and compli-ment the Covenant Health Knox-ville Marathon that is run everyspring. RunKnox, Fleet Feet, and Knox-ville Endurance all have training plansbuilding up to the half marathon and 5kdistances, and thusfar race registrationnumbers have been very strong.

Farragut is excited to host this event,

and the KTC is excited to have a racelocated in the west Knoxville/Farragutarea again. The half marathon course isvery scenic and has some good rollinghills, so if you have never run on Duncanand Allen Kirby roads, then you are in fora treat. The second half of the race willbe very flat and fast along Turkey Creek

Road and Campbell StationRoad, and then it finishes withone last uphill back to the school.

The Farragut area has a longhistory with the KTC and myfamily. I always remember myDad (Brint Adams) in the 1980s

and 1990s meeting his friends at thetelephone exchange (Now TDS) at thecorner of Concord Road and TurkeyCreek Road every Sunday for a grouplong run. The long runs would consist ofvarious loops around Virtue, Mcfee, andChoto roads. Anchor Park, which is

along theturkey creekportion ofthe race was the place of my first 5k in1987 at the age of 9, and I remember twothings from the race. First was my Dadcoaching me through the rolling hills. Hewould say, “what goes down will comeback up, so pace yourself” as I sprintedthe downhills and walked the uphills!The second was my second grade brotherwho was two years younger than mebeating me.

I graduated from Farragut High School,so I have gotten the pleasure of watchingrunning grow within the community andat the school. Now there are greenwaysall over the town, so if you have neverbeen on them before, please go ahead andsign up for the Farragut 13.1 or 5k racesand experience an area of town that lovesrunning.

REGISTER ONLINE AT WWW.KTC.ORG

FLY INTO FALL AT THESE KTC RACESSept 14 Townsend 15k

Sept 27 Big South Fork Trail Race

Oct 12 Pilot CrossKnox 15k

Oct 18 Doin’ that Crazy Hann Jive

Nov 1 Farragut 13.1, 5k, Kids Mile


Notes From Your Executive Director

Bobby Glenn, KTC Executive Director

WINDING DOWN SUMMER

Healthy living, healthycommunity – one step at a time

Seems like summer just got startedand we’re already sending the kidsback to school; Labor Day already!

The summer events have been fun andwe’ve had good turnouts at the races sothanks for coming out. Sol-stice was a blast, Fireball hadrecord numbers, Carter Millwas a monsoon and PigeonForge was a good time in themiddle of the night as always.On the trails we’ve been atLakeshore, Ijams and HawRidge and are getting ready for the Fallclassic at Big South Fork. For those ofyou who like to run around in circles wehad our Summer Youth Track and FieldProgram in July and many KTC mem-bers participated in the Troopers BarThursday Night at the Track Series.

On Augsut 24 we had our annualpicnic at Oakes Farm. We enjoyed lots ofgood food and fun with friends and a fewof us even got in a little fun run on thefarm. One of the things we do at theannual picnic is present volunteer andservice awards to those who commit somuch time and energy to the club over thecourse of the year. Without these folkswe could never put on the breadth andquality of events that we do and from mychair I’m sending out a hearty ThankYou!

Two special awards are presentedeach year. The Allan Morgan ServiceAward goes to individuals who exem-plify service to the club and this year wepresented two awards to very deservingpeople. Ken St. Germain served as ourmembership chairman for 15 years be-fore stepping down earlier this year. Kenquietly went about his work year in andyear out and all of us knew we would getthat postcard in the mail from Ken re-minding us it was time to re-up. Notmany volunteers stick with a job so longand Ken will be sorely missed. Jill

Matthews, in similar fashion, served asour volunteer coordinator for 10 years,tirelessly recruiting volunteers for KTCevents and organizing volunteer eventslike the picnic as well as directing a majorKTC race (Strawberry Plains). Jill, too,

will be missed.

The Ginny Canfield Vol-unteer of the Year Awardgoes to an individual whodisplays the KTC volunteerspirit and volunteers at nu-merous events in varied roles.

For any of you who come to KTC events,you’ll certainly agree that Ken and ShirleySirois are worthy recipients. Ken andShirley run most of the races and almostalways volunteer before or after the race

(or both). When they are there, youknow you’re going to get a smiling faceand somebody who knows what they’redoing! On top of that, Shirley is our newmembership chairperson.

Now, as summer winds down, wecan all look forward to some great fallrunning. We’re all looking forward to theinaugural Farragut 13.1/5K/Kids Mile tobe held in the town of Farragut on No-vember 1. Get signed up for this one; youwon’t want to miss it!

See you at the races!

Congratulations to 2014 KTC Volunteer Award winners Ken and Shirley Sirois (left),winners of the Ginny Canfield Memorial Award, and Ken St.Germain (right),recipient of the Allan Morgan Service Award, pictured with KTC Exec Bobby Glenn

KTC Volunteer Award Winners Named atAnnual Summer Picnic


Advance of the Predators

INSIDE STUFFINSIDE STUFFINSIDE STUFFINSIDE STUFFINSIDE STUFFMichael deLisle, FOOTNOTES Editor

On a misty, cool morning near theend of August, I was awakenedby a low, throaty rumble, a

sound more felt than heard, from thedeep woods outside my bedroom win-dow. I sat up in confusion, andin a moment of groggy terror,saw lights emanating from a di-rection no lights had ever ap-peared before.

I leaped out of bed, my heartpounding, wondering for a splitsecond if I was still asleep anddreaming. Then I heard an-other noise, this more frightening thanthe first, a cracking, splintering sound. Iknew then that a morning I’d long dreadedwas upon me.

For more than eleven years I’ve been

enjoying vicariously a ten-acre patch ofsecond or third growth timber that ad-joined the northwestern edge of my prop-erty. These woods are part of a biggerstretch of woodland that crowns the

ridge my house straddles.Home to deer, fox, coyote,and myriad smaller mammals,as well as hawks, owls, vul-tures, and crows, in additionto countless songbirds thatmake spring and summermornings a cacophony of anuneven yet musical serenade.

Now, less than a week later, most ofthe trees are gone. They’ve been felled,stripped, and roughly thrown onto theback of huge flatbed trailers and hauledoff by grunting, stinking diesels. Fewremain, a ragged, gasping line of survi-

vors whose time will soon come. Beforethey have a chance to shed their leaves,they, too, will fall into the dust, victim ofthe sawyers’ discordant buzz.

This didn’t come as a surprise. I knewthat the land had been sold and would bedeveloped. I’d been approached by aprocession of conciliatory and sympa-thetic builders who continually said they’dtry to leave me a small buffer of greenwith which to ward off the march of“progress.” Hearing what I wanted tohear, I let myself hope that the trees, atleast some of them, might still be spared.

Until the huge parade of machinerychewed its way deep into the woods anddown the far side of the ridge, leaving thehillside bare and desolate, the wildlifelong since departed, “my” protectivescreen of green felled in a few short days,the builder apologetically explaining whyhe needed to peel the skin off everysquare inch of his acquisition.

Now the scorching sun of late after-noon burns its way into my screen porch,making it essentially uninhabitable at thattime of day. Gusty winds and stormsrage where none intruded before. Anddistant lights glow, harbinger of the un-imaginable squalor of illumination thatwill accompany the forty-three housesthat will soon stand where a fine grove ofhardwoods, cedars, pines, and hemlockstowered just a few weeks ago.

I’m trying to imagine a silver lining toall this. I’ve come up with a few. Andonly a few. There might be fewer mos-quitoes with no woods behind me. I maybe able to view sunsets and moonsetspreviously hidden from me. Coolingbreezes may filter through on hot days.

That’s about all I’ve come up with.The tradeoffs? Like I said, forty-threehouses, a couple cars per house, moretraffic, a new road just beyond Jesse’sball field, more noise, more pollution of allkinds. And I wonder. Will all urbanwoodlands eventually fall victim to thepredatory creep and sprawl of greedy,predatory developers anxious to make abuck, oblivious to the longterm healthand sanity of the rest of us? Or am I justanother sixty-plus curmudgeon, resis-tant to change? Though I recognize thelatter daily, I fear the former in this case.I fear it more and more.

♦ Follow the rules of the road - travel on theright and pass on the left.

♦ Don’t run down the middle of the trail. Runto the right side to allow others to pass safely.

♦ Don’t wear headphones – but if you insist ongoing against this RRCA and common-sensesafety guideline, keep the volume low or onlywear one headphone.

♦ If you are running an out-and-back route on atrail, don’t just make a sudden u-turn at yourturn around point. Stop, step to the right toallow oncoming traffic the opportunity to pass.Ensure the trail is clear of oncoming traffic(runners, cyclists, in-line skaters, etc.) then makeyour u-turn. Making a sudden u-turn withoutlooking over your shoulder is a good way to gethit by an oncoming cyclist or skater.

♦ Avoid running on trails in the evening if theyare not well lit and do not have regular traffic.

♦ Never run more than two abreast if you arerunning in a group. Don’t be a trail hog. Whilepedestrians have the right of way on most trails,

the goal is to share the trails.

♦ Alert people when you are passing them –don’t assume they are aware of their surround-ings. A simple “on your left” warning willsuffice.

♦ Be alert on blind curves.

♦ Stop at stop signs if the trail crosses aroadway. Don’t assume cars on the road willstop for the trail crossing.

♦ Be mindful of young children on the trail –their movements can be unpredictable. Slowingthe pace a bit when you pass small children onthe trail is a wise idea. Use this as an opportu-nity to slow the pace then pick up the tempo.

♦ Respect private property along the trail.

♦ Don’t litter. If you can’t find a trash can,carry your trash home.

♦ Get approval from local authorities beforeplanning a race or training event on your localmulti-use trail.

TIPS FOR TRAIL RUNNING SAFETYTIPS FOR TRAIL RUNNING SAFETY


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Are You Eating OutMore? Think Again...

by Lee MurphyMS-MPH, RD, LDN

Licensed Nutritionist

Eating “out” used to be a luxury thatdidn’t happen every day…maybeonce-a-week for some, or a couple

nights per week for others, and maybeeven just once-a-month for a few. Butnow, most of us eat out more than weused to. Be it several times per week ormore than once per day, life is some-times easier when you can grab some-thing on-the-go.

With more people eating out, thereare (thankfully!) more healthy options;however, the temptations of more pro-cessed and/or unhealthier options areboundless!

Parallel to the rising rates of obesity,Americans have been increasingly eatingfood away from home.We now reportedlytake in (on average)about 600 calories a dayfrom restaurants.

A recent study foundthat people who eat outconsume an average ofaround 200 caloriesMORE a day than whenthey cook at home.They also (not surprisingly!) take inmore saturated fat, sugar, and salt.

These findings show that eating out atrestaurants should be the exception, notthe norm. That wouldn’t be a problem forpeople’s health if their diets were similar

on the road compared to at home. But thestudy found otherwise…

Where do all the extracalories come from?

More energy-dense foods, larger por-tions, and more empty calories such assugar-sweetened beverages.

One particular issue with sit-downrestaurants which causes us to consumemore than we may other-wise is that it’s hard toestimate portion sizes atthose eateries. Most ofus tend to underestimatelarge portions, whichcauses us to not even re-alize that restaurant por-tions are so excessive.

Another factor thatcauses us to eat more calories when weare out is that we do not always know theactual (large) amounts of sugar, fat, andsodium that are added to dishes. Inaddition, the pure temptation is muchgreater at restaurants to eat delicious-looking meals that we otherwise wouldnot choose—or be able to make—on ourown!

The Solution

For most of us, theanswer is not simply tostay at home. That’snot going to realisti-cally happen in ourbusy lives. So how canwe avoid extra calorieswhen we eat out?

♦ In general, when eating out youshould assume that most restaurant mealsinclude two to three times the caloriesthat you need—that means at the mini-mum you should typically eat half or lessof a portion in order to not gain weightover time. Try ordering a half-portion,

share your meal, take half home, or evenorder a child’s size portion. There is noreason to feel over-full every time you eatout. That alone is going to likely causeweight gain. Instead, choose a portionsize that will satisfy you, but not leaveyou uncomfortably full.

♦ When there is a choice of sides, optfor veggies and salad rather than fried orheavily sautéed items. Or better yet,make the vegetables and/or salad the

main dish!

♦ If unsolicited breadsor chips are placed on thetable, you may want toask that they be removed,so as not to be an addedtemptation—and addi-tional unwanted calories!

♦ Watch out forheavy sauces and/or dressings. Thesetypically increase the calories and so-dium dramatically. Always ask for suchcondiments on the side so you can decidehow much you need.

♦ Drink water rather than soda,sweet tea, or energy drinks. Caloriesfrom drinks often add up without us“counting” them. Water is always agreat choice!

In summary, micromanaging yourorder when eating out is generally a greatidea. Make sure you know how itemsare prepared, watch for extra sauces andcondiments, scale down those portions,and drink water!...Your workout willthank you for it as well!


REGISTRATION NOW OPEN FOR 2015COVENANT HEALTH KNOXVILLE MARATHON

Jason Altman, Director, Covenant Health Knoxville Marathon

This summer has been busy forthe Covenant Health KnoxvilleMarathon. As we noted last

issue, we announced this summer thatwe were accepting proposals for groupsseeking funding through the marathon’sCommunity Contribution Program. Weaccepted proposals for the Programthrough July 31st. As one may expect, wereceived more than 30 proposals fromgreat organizations in our area that aredoing amazing things. The CHKM has acommittee designated to decide which ofthese worthy groups will receive funds.We will announce the winners by Sep-tember 30. Stay tuned!

When we opened online registrationfor the 2015 event on August 1, weannounced that in honor of the 11th

edition of the CHKM, we would offer 11days of discounts as registration opened.We offered $10 off of the early bird

registration prices of the marathon, halfmarathon, 5K, 4-person relay, and 2-person relay through August 11th. TheCovenant Kids Runwas just $10 for thosefirst eleven days.

The response forthe first 11 days ofregistration was tre-mendous. We hadmore than 125 folkssign up for the fullmarathon and nearly 500 sign up total forthe event. All signs point toward a hugeturnout for 2015!

If you missed registering during thefirst 11 days, make sure to note that thenext price increase will be December1st. Be sure and register by 11:59 pmEST on November 30 in order to takeadvantage of the Early Bird prices.

Also note that as a KTC member, youare eligible to receive $5 off of yourCHKM event registration when regis-

tering online. Be sureand enter the cou-pon code “KTC2015”in the “ReferralCode” box when reg-istering.

Finally, I’m cur-rently looking for keyvolunteers to help put

this great event together. If you areinterested in serving on the 2015 Mara-thon Organizing Committee, please con-tact me either [email protected] or 865-684-4294. Thanks in advance for yourhelp and support.

Happy training…March 29, 2015 willbe here before you know it!

THE PROFESSIONALSMany outstanding professionals in our community can enhance your running. Some who have shown a particularMany outstanding professionals in our community can enhance your running. Some who have shown a particularMany outstanding professionals in our community can enhance your running. Some who have shown a particularMany outstanding professionals in our community can enhance your running. Some who have shown a particularMany outstanding professionals in our community can enhance your running. Some who have shown a particularaffinity for working with runners araffinity for working with runners araffinity for working with runners araffinity for working with runners araffinity for working with runners are listed here listed here listed here listed here listed here. Please consider patronizing their businessese. Please consider patronizing their businessese. Please consider patronizing their businessese. Please consider patronizing their businessese. Please consider patronizing their businesses.....

PHYSICAL THERAPY Benchmark Physical Therapy / Susan Daughety 777-0367Fort Sanders Therapy Centers / Phil Bevins 531-5710Health South / David Higdon 558-4491Knoxville Sports Therapy / John Harris 690-5494Optimal Performance Inc. / Mick Larrabee 806-8911TN Sports Medicine / John Krusenklaus - 951-2975

PHYSICIANS Dr. Brantley Burns, MD 524-5365Dr. Gil Reed, DPM 632-5733Dr. Heather Sandberg DPM 523-5655

CHIROPRACTIC David Corbitt, BA, DC 368-1320Linda Hunter, DC, 376-4684Jason Smith, CCEP 531-1800Donovan Stewart, DC 687-5700

MASSAGE THERAPY - Dirk Dandy 936-0585 Healinghands Haven 705-4305 Kevin Minton 740-3550 Tony Parrilla 604-9296

This is a partial listing andThis is a partial listing andThis is a partial listing andThis is a partial listing andThis is a partial listing anddoes not intentionally omit anydoes not intentionally omit anydoes not intentionally omit anydoes not intentionally omit anydoes not intentionally omit anyother professionals who do goodother professionals who do goodother professionals who do goodother professionals who do goodother professionals who do goodwork with runnerswork with runnerswork with runnerswork with runnerswork with runners. Those. Those. Those. Those. Thoseinterested in being listedinterested in being listedinterested in being listedinterested in being listedinterested in being listedcontact us at PO Box 52266,contact us at PO Box 52266,contact us at PO Box 52266,contact us at PO Box 52266,contact us at PO Box 52266,Knoxville 37950-2266Knoxville 37950-2266Knoxville 37950-2266Knoxville 37950-2266Knoxville 37950-2266.....

CCCCCOOOOOVENVENVENVENVENANT HEALANT HEALANT HEALANT HEALANT HEALTHTHTHTHTHKNOKNOKNOKNOKNOXVILLE MARAXVILLE MARAXVILLE MARAXVILLE MARAXVILLE MARATHON 2015THON 2015THON 2015THON 2015THON 2015

CCCCCOOOOOVENVENVENVENVENANT HEALANT HEALANT HEALANT HEALANT HEALTHTHTHTHTHKNOKNOKNOKNOKNOXVILLE MARAXVILLE MARAXVILLE MARAXVILLE MARAXVILLE MARATHON 2015THON 2015THON 2015THON 2015THON 2015


Hating to Loseby Patty Tracy-Thewes

KTC Postcollegiate Athlete SpotlightKTC Postcollegiate Athlete SpotlightKTC Postcollegiate Athlete SpotlightKTC Postcollegiate Athlete SpotlightKTC Postcollegiate Athlete Spotlight

KTC’s Footnotes Magazine recentlycaught up with two of KTC’sPostcollegiate Scholarship recipi-

ents, Desmond Brown and Varick Tucker.Desmond and Varick are former Univer-sity of Tennessee teammates whosefriendship and competitiveness go be-yond the confines ofthe track.

Varick competed as200/400m runner forUT, and was a five-time SEC scorer withthe 4x400m relay unitsfrom 2010-2012.Varick still trains withCoach JJ Clark post-collegiately as he pur-sues a MBA with a con-centration in Finance.He hopes to becomeone of the leading 400mrunners in the world,and counts being able torace 400m OlympicGold Medalist, JeremyWariner, at the Atlanta Grand Prix as oneof his most memorable experiences.

Varick’s hometown is Belleville, Michi-gan, where he got started in track in the8th grade. Like many young sprinters,Varick wanted to run the 100m, butended up running the 400m and highjumping. His senior year he was the400m state champion and placed 2nd atthe Nike Nationals.

Like Varick, Desmond also hopes tocompete internationally. AlthoughDesmond competes the 100m, his spe-cialty is the long jump. While at UT, hewas a three time SEC scorer and 7th placefinisher in the US Championships in thisevent. UT Coach, Jerome Romain stated,“In my 15 years of coaching at theDivision 1 level, Desmond Brown hasbeen one of the most dedicated, moti-vated and impressionable individuals thatI have come across.”

Desmond hails from Memphis wherehe played basketball most of his youth.He did not run track until his senior highschool year. He ended his first season ofTrack with a second place finish in thelong jump at the 2008 TSSAA StateChampionships! If it were not for the

Track Coach seeingDesmond dunk the bas-ketball in the gym oneday, all of the opportu-nities afforded toDesmond thru trackand field may not haveoccurred.

Unfortunately, manystudent-athletes con-centrate on one sportthese days which makesyou wonder how manyDesmond-like student-athletes are out theremissing their opportu-nity in track and field atthe next level. WithDesmond being so new

to the sport, he feels one of his biggestobstacles was his body not being pre-pared for the all the running, jumping andlifting.

When asked what obstacles Varickhad faced, he answered, “Not applicable-I have always had family, my friends andopportunity. Some people do not haveany of those, so I have yet to encountera true obstacle.”

Desmond counts his father and UTJump Coach, Jerome Romain as his men-tors. Varick’s mentors include thosewho had given him useful advise alongthe way — family, friends, coaches andeven those he has had brief encounterswith. Both these young men share agratitude for others who have helpedthem along the way.

Varick and Desmond both helped coachthe KTC Youth Track and Field Program

the past two summers, and both havevolunteered for Habitat For Humanityover the past four years, as well.

It is apparent they have a solid friendshipwith each other. When Desmond andVarick were asked if there is anything elsethey would like to share interesting aboutthem, Varick replied, “I have never legiti-mately lost a game of NBA 2K to DesmondBrown, and I hope he reads this.”

Desmond Brown replied, “…surpris-ingly I am friends with Varick Tucker…Hahaha”. Clearly they both share awonderful sense of humor.

Another thing they share is competi-tiveness. When asked what drives them,they both separately answered the ques-tion almost exactly the same.

Desmond replied, “I hate to lose inanything. I mean ANYTHING.”

Varick replied, “… if you hate to lose,don’t lose…and I hate losing. I’m nottalking just track — that goes with every-thing.”

Both these fine young men are clearlydriven, which certainly contributed tothem having great success on the track aswell as some exciting NBA 2K gamesbetween the two of them!

SPEEDINGALLOWED

UT TrackTuesdays 5:30

ALL RUNNERSINVITED

in fact, it,sencouraged!


Dr. Bert Solomon DC, CCEP, CCSP, ART

Tennessee Sports Medicine Group is happy to be teaming up with Dr. Bert for the development and

treatment of our patients. Dr. Bert serves as a consultant for Fitness Together in assessing and

evaluating the functional performance of their clients. By incorporating Chiropractic Treatment,

Therapeutic Exercise, Soft Tissue Therapy, and Functional Performance Enhancement, Dr. Bert

demonstrates a multi-disciplined approach in serving his patients with integrity and quality of care.

Dr. Bert is a Chiropractic Sports Physician with an emphasis on functional performance, extremity

evaluation, and treatment of sports related injuries.

What is Active Release Techniques (ART) to Individuals, Athletes, and Patients?

ART is a patented, state of the art soft tissue system/movement based massage technique that treats

problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel

syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just

a few of the many conditions that can be resolved quickly and permanently with ART. These conditions

all have one important thing in common: they are often a result of overused muscles.

How do overuse conditions occur?

Over-used muscles (and other soft tissues) change in three important ways:

• acute conditions (pulls, tears, collisions, etc),

• accumulation of small tears (micro-trauma)

• not getting enough oxygen (hypoxia).

Each of these factors can cause your body to produce tough, dense scar tissue in the affected area. This

scar tissue binds up and ties down tissues that need to move freely. As scar tissue builds up, muscles

become shorter and weaker, tension on tendons causes tendonitis, and nerves can become trapped. This

can cause reduced range of motion, loss of strength, and pain. If a nerve is trapped you may also feel

tingling, numbness, and weakness.

Schedule your appointment today by calling (865) 951-2975.


Random Thoughtsby Bob Godwin

Several weeks after the Tour deFrance ended, the glow of excite-ment perseveres. With the favor-

ites going out of the race due to wrecksin the first few days, the field was open tonew blood and names not on the tip ofeveryone’s tongue. The result was hotlycontested racing each day of the threeweek odyssey. Italy’s Vincenzo Nibaliproved to be a worthy champion, win-ning stages or placing high in the stand-ings on virtually each of the 21 days. TheTour itself challenged, as it does every year,with mountains, cobblestones, roundaboutintersections, torrential rain and Saharanheat. I can hardly wait for 2015!

Tour Trivia

Tony Martin won the flat, 34 mile timetrial using a 59 tooth chainwheel. I’venever even seen a 59! You and I do wellto crank a 53 tooth chainwheel.

American (despite his name) Tejayvan Garderen finished fifth and looks toimprove his standing in the coming years.

1989 Tour winner, Greg LeMond(American despite his French-soundingname) opined that Nibali would havewon even if the prerace-favorites werenot lost to wrecks and injury. You willrecall that Greg LeMond won the Tour ina final time trial, beating Laurent Fignolby eight seconds, using for the first time“Triathlon” aerodynamic handlebars.

KBJ: The Men’s Magazine

This is a publication of the GreaterKnoxville Business Journal and KNSMedia Group. Ironically, the publisher,editor, editorial staff, and four more indi-viduals on the masthead are women. Thecover story of the issue just published isOn Two Wheels, Cycling Riding Wave

of Popularity in Knoxville. The featurearticle is fun and informative, but thehighlight of the issue for me was theeditor’s note by Sherri Gardner Howell.Reflections on her lifelong associationwith bikes, include the following state-ments:

In the small town where I grew up,bicycles were the primary mode of trans-portation for kids. Getting that bicycleand permission to leave the drivewaywas our first taste of freedom.

Cutting through neighbors’yards was expected. Fenceswere few.

We’re grown-ups, so carsare more about getting frompoint A to point B. On a bike, however,it’s not about where you are going. It’sall about getting there.

The Copenhagen Wheel

“On a sunny but brisk spring morningnear the Charles River in Cambridge(Mass.), I took a ride on the bicycle of thefuture. No rockets or lasers, the futurelooks pretty much like the bicycle of thepresent, but with the first few pumps ofmy feet on the pedals, I felt the differ-ence.”

The Copenhagen Wheel is an electricpedal-assist motor fully contained in theoversized rear hub of an otherwise nor-mal rear bike wheel.

Developed in 2009, by the end of2014, the Danish product is expected tobe available around the world.

The Electric Bikes World Report, bi-annual report of the global market, as-serts the following:

♦ 32 million sold in China in 2013, butpoor quality leads to a 1 to 2 year life.

♦ 1.4 million sales in Europe in 2014at a price of about $3,000.00, but with afar greater life span.

♦ 100,000 sold in the U.S. from June2011 – June 2012. 185,000.00 sold in2013, and 400,000 expected in 2014.

Observers note that the prevailingattitude about bicycles in theU.S. is recreation, not trans-portation. Nonetheless, of theroughly 4,000 bicycle specificretailers, 900 presently sell elec-tric bikes and the number isrising.

The Copenhagen Wheel costs $799.00and is really a robot computer sensingmotion of the bike, its position in space,torque of the rider, additional torque toattain the desired speed, and can becontrolled by a smartphone app viaBluetooth with several speed-assists set-tings: pedal more, get more power; pedalless, get less power. Increased volume isexpected to bring the price down.

Who knows what is in your future?

Fountain City Pedaler

As I have mentioned before, I amclose, both physically and personally,with this shop, as I enjoy the owner,Luke, and can look out my office windowdirectly at the shop across the street.Over the decades, I have dealt withvirtually all the local bike shops, but onevery Thursday afternoon, I look out mywindow and see a large gathering of bicycleriders preparing to leave on group rideswhere the emphasis is on fun. Theywelcome riders of all abilities and interests.


Time for fast new Fall footwearAsics Kayano 21 — The flagship shoe just got better, with lighter weight andeven better cushioning. In stock now.

Brooks Adrenaline 15 — The top selling running shoe in the world arrivesNovember 1 with improved heel toe transition.

Mizuno Wave Rider 18 — Mizuno’s best offering updates October 15. Talkabout smooth ride? It’s the original smoothie.

Asics GT2000 3 — November 1 will herald the introduction of the latest GT,Asics best seller. More heel and forefoot gel, still great.

Saucony Hurricane and Guide — Their two best stability shoes update on thefirst of November and promise more great runs and more fun!

Join our weekly group run at Runners Market Bearden on October 15for an exciting preview run with our Mizuno sales rep, who’ll beoffering a chance to test drive the brand new Wave Rider 18.

And watch for an upcoming announcement of our first ever RunnersMarket Ladies Night, a special celebration coming in November.


Run StrongDr. Kevin Sprouse

KTC member and Sports Medicine physician

There are many reasons why runners should engage in both strengthtraining and speed work, but there

are even more excuses why they don’t.This is certainly changing, but momen-tum is slow. Published num-bers suggest that nearly 70%of runners sustain an injuryevery year. It is my belief thisincidence is not due to someinherent aspect of running.Rather it is caused by overloadfrom certain movement patternsand from training regimens thatwear down an athlete hormon-ally and neurologically. Running injuriesare common, but preventable.

With the advent, and perhaps pass-ing, of the barefoot/minimalist runningtrend came research into gait patternsand injury reduction. The initial thoughtwas that a midfoot or forefoot strikewould decrease injury rates in mostpeople. Further studies suggested that,like most things in medicine, the answeris much more individual. Without get-ting into the minutia, a forefoot or midfootgait generally decreases the forces at theknee and hip. However, a heel strikinggait will decrease forces at the ankle, soyour ideal therapeutic gait alteration maydepend on your injury. And there ismuch more to the mechanics than that!You cannot discount the position of thelower leg, thigh, hip, and pelvis through-out the gait. Much of the motion we seeoriginates in the body’s core (pelvis, hips,abdominals, and the incredibly important“posterior chain” muscles that run downthe back from the shoulder blades to theknees).

Much of the pain runners encounter isgiven a vague diagnosis with little re-search or clinical evidence to back it up.However, there is interesting work beingdone to evaluate movement patterns (gaitanalysis) and treat accordingly. Dr. AndyFranklyn-Miller at the Sports SurgeryClinic in Dublin has led the way and hadsome fantastic success. He has coined a

new term for these categories of injuries,recognizing that they are more of anaberrancy in movement as opposed to aproblematic physiologic process. This“Biomechanical Overload Syndrome” is

treated with correction ofmovement patterns, altering theforce distribution and remedy-ing the overload. Voila! Nopain! Well, it’s not that simple.

What does all this have todo with strength training?Well, strength training is oneof the best ways to address the

movement patterns that lead to Biome-chanical Overload Syndrome. Runnersgenerally operate in a single plane ofmovement known as the “sagital” plane,from front to back. This continuousactivity in a single direction leads torelative weaknesses in lateralmovement and stabilization.When you are strong in oneplane and weak in another, youcreate imbalances, which pre-dispose you to injury.Imbalanced strength at the hip,for example, may cause the kneeto move across the midline dur-ing your stride, setting you upfor IT Band Compression Syn-drome. Correcting these strength imbal-ances can aid in preventing or treating theproblem.

Strength training can also be verybeneficial to running performance, re-gardless of the distance. A powerfulrunner is a faster, more resilient runner.Body-weight exercises such as single-legsquats and lunges can help strengthen theposterior chain. Whether your preferreddistance is 5K or the marathon, addedstrength (not muscular bulk!) will helpyou outperform your competition.

Another way to increasepower and velocity is theproper use of speed workin training. “Speed work”has different meanings, but

I intend this to encompass any training atspeeds above your race-pace. My pa-tients have likely tired of hearing this, butthe only way to run faster is to run faster.You will not get appreciably faster byadding distance. You have to utilizeintensity in your training. There aresome important considerations. First,you need a strong core and appropriategait mechanics when undertaking an in-tense training program. Should youattempt to further stress an improper gaitand imbalanced body, you will get in-jured. How many times have you scoffedwhen a magazine or ad instructs you to“talk to your doctor before beginning anexercise program”? Well, this is a sce-nario where it probably does behooveyou to talk to your sports medicine phy-sician, review your injury history, un-dergo movement screening/gait analysis,and discuss an appropriate implementa-tion of intensity. Then you can safelystart to add speed to your training andracing.

As an added benefit, if not a primaryone, the addition of high intensity traininghas very beneficial effects on your body

hormonally and neurologically.Continued long, slow trainingcauses prolonged moderatestress and over-activation ofyour parasympathetic nervoussystem. This can lead to fa-tigue, depression, weight gain,and diminishing performance(on the track, in everyday life,and even in bed!). The remedyis speed work and strength

training.

So it all comes full circle. Strengthtraining will make you faster and lessprone to injury. It will allow you totolerate higher intensity and the additionof speed work to your training regimen.This intensity will make you faster, moreresilient, and generally healthier, but itcan cause injury if imposed on a weakbody. The successful implementation ofthese principles is very individual. Yourphysician will be happy to walk youthrough the process and insure you enjoya fast, healthy race season.


+

Tennessee Sports Medicine Group Phone: 865-951-2975

Contact Us: Office: 865-951-2975

Hotline: 865-599-1166 Email: [email protected] Address: 2260 Sutherland Ave

Knoxville, TN 37919

Our Vision To provide a unique,

scientifically based brand of

sports medicine to enhance a patient’s quality of life.

Our Services

Orthotics facilitate proper sequencing of foot mechanics to help the body transfer and absorb forces more efficiently.

Orthotics

AIS is a specialized method of “hands on” stretching that restores joint and muscle range of motion and speed of movement.

Active Isolated Stretching

Our strength and conditioning experts create a functional exercise program that restoresstrength, flexibility, coordination and tissue healing.

Sport Specific Rehabilitation

Two Anti-Gravity treadmills allow one to unweight the injury site up to 80% of body weight allowing for pain free running while the injured tissue heals.

Alter G

*Video Gait Analysis *Alter G injury tolerance test *Dynamic Balance *Extensive Core Testing *Dynamic Movement screening

Functional Testing

page 3

“We have a unique medical management model that is

dynamic and fluid, and focuses on clinical

biomechanics, tissue physiology and functional

rehabilitation.”

John Krusenklaus-P.T., O.C.S.

$35 Sports/Injury

Evaluation

$80 Customized Runner’s Shoe

Inserts

*Please have coupon at time of appointment.

Same Day Appointments!

Alter G Treadmill

Proud Sports Medicine Sponsor of: FC Alliance

Knoxville Track Club Knox County Parks & Rec

reRERrecRecreation


KTC BOARD OF DIRECTORSMinutes of June Meeting


JUNE 23, 2014

The meeting was called to order at 7:04 p.m. In attendancewere BradAdams, Tony Owens, Shannon Hepp, LarryBrede, Emily Bolling, Ken Childs, Chris Harper, Michelle

Midnight, Jamie Niland, Troy Rebert, Eddie Reymond, WillSkelton, and Patty Thewes. Guests included Jason Altman, BobbyGlenn, and Tom Isaacs.

MinutesMinutesMinutesMinutesMinutes – The board meeting meetings for May 2014 wereapproved as submitted.

Executive Director Report – Executive Director Report – Executive Director Report – Executive Director Report – Executive Director Report – Race numbers are holdingabout consistent with last year overall, but this year’s Expo was thelowest maybe ever. Very little media coverage this year; somethingto work on next year. However, the KTC was able to generate$4,343 from the event for Second Harvest, the Expo charity partner,and Glenn will be presenting a check to them in this amount onFriday, June 27th.

The Summer Solstice went extremely well at Oakes Farm, andthe KTC will be using that venue for the picnic on August 24th.

Membership numbers are drifting down, but the goal is to useRunsignup to help coordinate membership renewals and keepmembers in the club. Shirley Sirois has taken the role as the club’svolunteer Membership Chair. Additionally, Jill Bedford is steppingdown as the Volunteer Coordinator and Sara Webb will beassuming this role.

The KTC Summer Youth program will take place in July on TomBlack Track; approximately 100 kids signed up so far. The newKid’s Mile series begins soon, with the first road mile at the Fireball5k and first trail mile at Stalk Your Quarry.

Bob Barber is leading an effort to complete Greenway signagerepairs for signs and posts damaged since the last repair effort in2011. Additionally, he is coordinating adding signs to the newPapermill Bluffs Greenway as part of this task. The club is alsolooking at what to do with the kiosk located on Cherokee Boulevardas we have not used it in quite some time.

The IRS issued a penalty letter to the KTC for late filing our 2012Form 990. Glenn is working with our tax firm and Mike Parton togenerate a letter to the IRS requesting abatement based on this one-time occurrence after 50 years of on-time filing. The club issued apower of attorney to the tax firm to handle our correspondence withthe IRS directly.

Marathon Director’s ReportMarathon Director’s ReportMarathon Director’s ReportMarathon Director’s ReportMarathon Director’s Report – The final budget is beingcompleted with some credit card expenses (~$4,700) from the Expoand will then be final. The community contribution programinformation was released on the website and through a press releasewhich received coverage in the News Sentinel and WBIR. A post-race survey analysis was completed by the Lancaster Group, withthe main feedback indicating the participant numbers and satisfac-tion are great. Also, Amy Stiles is retiring and Gary Young will beassuming the duties as Covenant Health’s Marketing Director whowill be working closely with Altman on their race sponsorship.

Treasurer’s ReportTreasurer’s ReportTreasurer’s ReportTreasurer’s ReportTreasurer’s Report – Financial information was sent to theauditors with the audit starting by the first part of July. They willpresent the quarterly update to the board with the results in eitherJuly or August, and at that time the board will also review the budgetperformance goals versus actuals. Also, this year’s Form 990 is dueon August 15th after an approved extension.

Other BusinessOther BusinessOther BusinessOther BusinessOther Business – Volunteer Award nominations are due soonin preparation for the KTC Summer picnic. We will make sure thisinformation is included in the next Footnotes issue to give clubmembers an opportunity to submit their nominations in time forconsideration.

The meeting adjourned at 7:54 p.m. The next meeting will beMonday, July 28th, at 7:00 p.m.


SIGN UP TO HELPWITH CLUB EVENTS

VOLUNTEERS!VOLUNTEERS!VOLUNTEERS!VOLUNTEERS!VOLUNTEERS!

Once again, a multi-tieredaward system of valuable KTCgear will be given to thosewho worked either aminimum of five, twelve, ortwenty events. Qualifyingevents include road races,track meets, adopt-a-highway, Treadin’ TroddenTrails Series races, and youthathletics program events.

Call Sara WCall Sara WCall Sara WCall Sara WCall Sara Webbebbebbebbebb423-745-3115423-745-3115423-745-3115423-745-3115423-745-3115

by Sara Webb, new KTC Volunteer Coordinator

evitcepsrep reetnulovvolunteer perspective

Those That Can, Do.Those That Can, Do.Those That Can, Do.Those That Can, Do.Those That Can, Do.Those That Can Do More, Volunteer!Those That Can Do More, Volunteer!Those That Can Do More, Volunteer!Those That Can Do More, Volunteer!Those That Can Do More, Volunteer!

RUN THREE; WORK ONERUN THREE; WORK ONE

1 Source PrintingAdvanced Chiropractic

Cedar Bluff CyclesCork & Bottle

Dirk Dandy Massage

Gourmet’s MarketHarper’s Bike Shop

Health ShoppeMagpies Bakery

New Balance KnoxvilleRiver Sports

River Sports Climbing Center

Rosy’s Wine & SpiritsRunners Market

Swim & Tri KnoxvilleThe Training Edge

William and Lea Company

SHOW YOUR KTC CARDFOR A DISCOUNT

SHOW YOUR KTC CARDFOR A DISCOUNT

Thank you very much to those thatattended the annual KTC Picnic.The weather was great, especially

after raining every dayfor the last 5 days. Thesweet treats and sidedishes were pleasing tothe eyes and taste budsas well. It was a pleasureto recognize those thatvolunteered for 5 jobsduring the last year witha KTC T-Shirt. In addi-tion, those that volunteered for 10 jobsreceived a polo shirt and those that volun-teered for 20 jobs received a nice jacket.

If you have not volunteered for KTCraces, there is a place for you and some

cool swag as well. There are opportuni-ties at the Road Races as well as the TrailRaces. Invite a friend or family member

and volunteer as a team.Email me [email protected] you want to bemore involved in vol-unteering.

Always remembersafety when you volun-teer. Headphones can

be a distraction if you serve as a coursemonitor. Keep the volume as low aspossible so you enjoy the music whilefocusing on the safety of the runners,walkers and enthusiastic family andfriends that are cheering everyone along.


BONE DOC 411

Another Nattering NabobAnother Nattering NabobAnother Nattering NabobAnother Nattering NabobAnother Nattering Nabobof Negativismof Negativismof Negativismof Negativismof Negativism

(apologies to William Safire)

Dr. Brantley BurnsOrthopaedic Surgeon, KTC Member

VolunteersneedeD

VOLUNTEERCOORDINATOR

Sara Webb423-745-3115

Townsend 15k 9/14Big South Fork 9/27

As my readers may have noticedthrough the years, I often teachbetter through the missteps of

others than with topics I comeup with myself. Another ex-ample is the recent article byRichard A. Lovett in RunningTimes entitled “Should YouFear Cortisone?”

Actually, this man has avery cool photo on Wikipediaand has many writings andawards to his credit. But thisarticle smacks of salacious sensational-ism and I must attack it forthwith.

Cortisone is the general family of sev-eral commonly injected anti-inflamma-tory non-anabolic (legal) steroid medica-tions and one of the many tools at mydisposal to help patients. Yet like any-thing, it can be mis- or overused. But youshouldn’t fear it.

This steroid helps you by modifyinginflammation, which is part of your body’snormal healing process.It also reduces pain. Acommon misconception isthat it masks your prob-lem but doesn’t heal it. Inthe usual doses, it shouldalter the inflammationenough to decrease thepain but allow your bodyto continue the healing pro-cess.

One problem is that we don’t knowhow much cortisone is too much. Mostorthopedic surgeons feel that three shots

or so a year is OK. Getting one everymonth or three in each of several areas ayear - not OK. Sure, a pro footballer

getting his knee in-jected weekly isway too much.But we’re talkingabout runnershere, not thoseN e a n d e r t h a l smaking a quartermillion dollarsEACH GAME.

His first cited expert, anonsurgeon, says that onceyou get cortisone, you want itagain every time you have anache. I have not seen this inmy runner patients, who by and large area highly educated group of athletes.

The next negative from our ninnyauthor is that cortisone doesn’t cure thecause of your injury. Fine, but neitherdoes an ice pack, an ace wrap, elevation,a foam roller, acetaminophen, ibuprofen,

or physical therapy, butwe still use these. Whatdo you say about that,Mr. Nabob?

Our numbskull nextmentions tendon rupture,which is a known sideeffect of cortisone injec-tion into a lower extrem-ity (weight-bearing) ten-don. The number one ex-

ample of this is Achilles tendon ruptureafter injection into or near the tendon.This is a real danger and I can’t help it if

there are stupid providers out there whodo this. And remember this the next timeyou visit your midlevel providers, whoare not orthopedic surgeons and don’thave to repair these tendons like I do.Caution! Hot coffee is hot and mightburn you! So...don’t spill it on your lap orgulp it.

Yet another misexplained side-effectexample from our nitwit author is atro-phy (thinning) of subcutaneous fat, es-sentially only a functional problem in theheel injected for plantar fasciitis. In real-ity, there are two locations of pain andtenderness for PF. By far the most com-mon is on the inner side of the heel, offthe weight-bearing area. Injecting thisdoes not lead to atrophy of the fat pad -but injecting the less commonly tenderarea directly on the bottom of the heel can

lead to less padding. Again,see someone who knowsthe anatomy and complica-tions. This would be - thespecialist.

Our alarmist author failsto mention the millions oftimes and myriad of mala-dies which are commonlyameliorated by this miraclemedicine - a typical omis-sion by the media - thenattering nabobs of negativ-ism.

Be careful out there. Don’t believeeverything you read. Except this.

Pilot CrossKnox 10/12Farragut 13.1 11/1


Team Runners Market 38Team Health Shoppe 19Trooper’s Bar 16

OPEN TEAM

KTC Grand Prix Standings thru Pigeon ForgeJerry Schohl, keeper of the points

CORPORATE TEAMSTennova 26Pilot Flying J 20ORNL 8TVA 5

Foothills Striders 23KTC Socialites 22Team Health Shoppe 21Tennessee Spine Running Club 11

CO-ED TEAMS

Team Runners Market 34Tennessee Spine Running Club 16Team Health Shoppe 11Troopers Bar 11

WOMEN’S TEAMS

Foothills Striders 27Team Runners Market 27KTC Socialites 16Team Health Shoppe 13

MASTERS TEAMS

Due to the growing popularity of the Team Competition,we’re forced by space limitations to only list top teamshere. For full standings please see KTC website.

Ethan Coffey 69Stewart Ellington 65Ken Sirois 48Alan Horton 48Brent Bueche 39Stephen Lowe 39Brad Adams 38Bob Cunningham 38Paul Horton 35Larry Brede 33Ray Wilson 32Bobby Haines 27Travis Wilson 26Bob Adams 24Kevin Fitzgerald 24Lee Franklin 24Tim Gregory 24Greg Johnson 23Mark Hickey 23Jeremy Sexton 22Scott Schmidt 22Ron Wireman 22

MALELaura Gearhiser 52Shirley Sirois 50Kris Corbitt 50Kathy Wolski 48Becky Tener 45Robin Miller 43Gina Rouse 42Haley Hatcher 40Caroline Grunenwald 31Andee Swann 31Missie Gregory 29Jennifer Brigati 24Marsha Morton 24Brenda Fleeman 23Jeanne Fair 23Jenny Vance 23Amy Jones 20Doris Windsand-Dausman 20Jennifer Moore 20Elizabeth Jambor 19Leann Adkins 19Bernadette Kitzke 19Alicia Teubert 19Hannah Cutshall 19

FEMALE

Trail Series Grand Prix thru Haw Ridge

Tim Hill 655David Holmes 570Myles Smith 485Casey Fellhoelter 445Bradley Spears 415Ryan Smith 370Scott Schmidt 285Luke Servidio 260Stephen Kuzne 195Andrew Smith 190Andrew Pack 180Peter Foister 180Aaron Hill 175Chris Woudstra 150Garrett Meek 145

Michelle Horton 750Andrea Ludwig 520Desen Ozkan 445Alondra Moody 400Ellen Glassberg 340Leah Jones 280Melissa Reynolds 215Alix Pfennigwerth 270Melissa Reynolds 215Elizabeth McCalley 195Michelle Morin 195Bre Snow 190Misty Wong 175Niamh Schumacher 160Nicole Shuey/Jennifer Hoard 140

Matt Stegall 685Pete Crowley 625Douglas Jones 570Doug Holder 450Kirby Russell 430Brian Lewis 365Christopher Harris 305Bobby Holcombe 290Ron Blessinger 275Russell Marek 265Tony Owens 240Darren Stanford 240Bobby Glenn 220John Fox 200Matt Jernigan 200

Kris Corbitt 570Laura Gearhiser 560Kathy Smith 465Stephanie Johnson 450Carolyn Fellhoelter 305Kim Spangler 305Sarah Brede 220Michele Owen 200Jennifer Parker 190Holly Sayne 185Shawna Harp 170Liza Graves 165Michelle Mackie 165Shelley Minton 145AtressMcBee 115

MALE OPENMALE OPENMALE OPENMALE OPENMALE OPEN FEMALE OPENFEMALE OPENFEMALE OPENFEMALE OPENFEMALE OPEN MALE MASTERSMALE MASTERSMALE MASTERSMALE MASTERSMALE MASTERS FEMALE MASTERSFEMALE MASTERSFEMALE MASTERSFEMALE MASTERSFEMALE MASTERS


MONDAYS: The Monday meeting place is Mellow Mushroom on Cumberland Ave on theUT strip. 6:00pm.

TUESDAYS: Track workouts at UT’s Tom Black Track on Volunteer Boulevard. 5:30 p.m.For more information, check out trackworkouts.blogspot.com

WEDNESDAYS: Runners Market, 4443 Kingston Pike Avenue, Western Plaza. 5:30 pm.For more info, email [email protected].

SATURDAYS: Seasonal runs scheduled in preparation for the Covenant Health KnoxvilleMarathon and Half Marathon, the Farragut 13.1, or other major KTC races. For moreinformation contact [email protected]

Confessions of aConfessions of aConfessions of aConfessions of aConfessions of aSocial JoggerSocial JoggerSocial JoggerSocial JoggerSocial Jogger

by Lauren Chiles, KTC Social Director

A view frA view frA view frA view frA view from the rearom the rearom the rearom the rearom the rear

Cades Cove is magical. It enchantsyou even as you drive up to theentrance with its tree lined tun-

nels, stone bridges, and occasionalglimpses of wildlife. Sure, the traffic canbe annoying, as well as the ticket friendlyofficers in Speedtrap, USA, I mean,Maryville/Townsend. But after you hitthe green infused vistas, you can’t helpbut appreciate the beauty of the Smokies.Then, as you pull onto the Loop Road,you start to imagine what life might havebeen like for the families that lived here.No, they wouldn’t have been wearingthat really cool neon edged tights to runin, or have a GU tucked in a pocket forwhen the goin’ gets tough. However, Ifeel certain, that the vast beauty of thesurrounding mountains, would still strikea chord. If you’ve never run Cades Cove,I highly recommend it. Need a breakfrom your humdrum running locations?Finding the motivation to go more than afew miles proving difficult? Set your

alarm, and head up to Cades Cove for arun. You’ll miss car/truck traffic on aWednesday or Saturday morning. Graba buddy. I’ve never regretted the extrahour trip up there. It’s good for yourr u n n i n gsoul.

In caseyou missedsome ofour social-ite activi-ties, likeour CadesCove run,be sure toadd the Knoxville Track Club Socialiteson our facebook page. Or email me [email protected] to get added toour weekly email.

Who are the socialites? We are thesocial runners of the Knoxville Track

Club. You’ll see us at a Monday night runor Wednesday night run, as our scheduleallows, or some other fun event. We’llhit a ball game occasionally, or have somestrange themed run. We also like to race

and volun-teer. If youh a v e n ’ tcome to arun with us,join us.M o n d a ynights at6:00 pm atM e l l o wMushroomon the UT

strip, or Wednesday nights at 5:30 pm atRunners Market Bearden. All paces wel-come. Check the KTC schedule for anyevent changes. Also, feel free to askanyone you might see wearing a socialiteshirt. We’d love to tell you more, and haveyou be our newest socialite.

KTC GROUP RUNSKTC GROUP RUNS


Bo Saulsbury, race director

30TH FIREBALL FEATURES WONDERFULWEATHER, RECORD TURNOUT

REPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACESREPORTS FROM KTC ROAD RACES zxczxczxczxc

The weather forecast for July 3—race night for the 30th annual Pilot/Flying J Fireball Moonlight Clas-

sic 5K—called for un-usually cool and dryweather to start theIndependence Dayholiday weekend. For-tunately, the weatherfolks were dead onand, as a result, the Fireball 5K blasted offwith a record turnout of 1,339 finishers(not to mention a bunch more in theFirecracker 1-Mile Kids Run).

Leading the masses along theNeyland Drive course was overall 5Kwinner Alan Horton, with a time of15:30. Just behind Alan in second placewas Stewart Ellington (15:52), withAdam Merook (15:55) finishing third.The top female was CarolineGrunenwald (18:05), with Libby Long(18:25) and Dira Hansen (18:56) plac-ing second and third, respectively.

In the Masters category, the top malewas Keith “Special K” Gemeinhart (17:47)and the top female was Laura Gearhiser(21:22). Brent Bueche (18:13) and RobinMiller (22:28) were the first place maleand female Grandmasters. The male andfemale Senior Grandmasters winners,respectively, were Shelton Ansley (22:47)and Susan Keener (28:31). Jeff Chapman(20:52) topped the Clydesdale categoryand Morgan Suffridge (23:42) was thewinner of the Athena category.

In the all-important Team competi-tions, Runners Market (Horton-Ellington-Merook) won Open Team,while Health Shoppe/New Balance(Grunenwald-Hansen-Betsy Johnson)claimed the Women’s Team title. Run-

ners Market (Gemeinhart-Bueche-Gearhiser) also won the Masters Teamcompetition, while Foothill Striders

(Travis Wilson-Todd Hunt-JenniferBrigati) topped theCoed Team results.Tennova (P. MarkT a y l o r - M u n aRodriguez-Taylor-

Lisa Compton-Mike Compton) claimedthe Corporate Team title.

As everyone should know, we couldn’thave our great KTC races without ourwonderful sponsors. For Fireball, thoseinclude our title sponsor, Pilot/Flying J,as well as our other sponsors: Dick’sSporting Goods, Tennessee Sports Medi-cine Group, Runners Market, TimHathaway/Realty Executives, and KokoFit Club. Please thank these sponsors forsupporting the KTC, and patronize themwhen you can.

I’d also like to thank Kevin Mahan ofEndurance Sports Management for thesound system andlive entertainmentat Fireball. Andthanks to the Uni-versity of Tennes-see for the use of itsfacilities, and to theCity of Knoxville,the Knoxville PoliceDepartment, andthe Knoxville FireDepartment forkeeping us safe onthe course (and forbringing the jumboAmerican flag!)

And, of course,

a very special thanks to all the volunteerswho worked so hard before, during, andafter Fireball to make it a success! Youfolks are way too numerous to list here(you know who you are!), but you gotthe job done at the packet stuffing atMellow Mushroom, at the packet pick-ups at Dick’s Sporting Goods and Run-ners Market, and, most importantly, be-fore, during, and after the race on July 3.Thanks again, and look for me to call onyou again next year!

Finally, I’d like to thank Bobby Glennfor helping me direct Fireball (I hadn’tdirected a KTC race since the Dogwood5K in 2002—a lot’s changed since then!)and for working with the KTC Board ofDirectors to donate a portion of theproceeds to the Autism Society of EastTennessee (ASET). Thanks to everyoneinvolved with Fireball, the KTC made agenerous donation of $3,883 to the ASET!

I hope to see you all again at Fireball2015. Let’s hope for the same greatweather!


The 2014 Editions of the Stalk YourQuarry trail races are in the books.We were spared the torrential

downpours this year and only dealt withtypical warm temps and high humidity.This improvement in the weather obvi-ously helped to boost the total partici-pants from last years 78 to this years 184!

It was the first year for the kids trailrun at this race with eleven participants.The kids race was won by Carson Gra-ham, followed by brother Zachary andfellow speedster Tanner Harp. Thoughmore than seven minutes separated thefirst place from last place finisher, fromfront to back, it appeared that a goodquick time was had by all.

Eighty-one trailsters raced the five-miler this year, and most were glad to

discovered they’d been spared having toscale Tharpe’s Trace. The women’sopen race was won byAmanda Hardcastle,who was also the firstoverall finisher in49:26! Second over-all and Open Male winner was KeatonBrown, who ran 49:30. Fastest MastersMale finisher was Forest Stover (51:17),while first Female Master was Kelli Stone,whose time was 1:09:29.

The ten mile race boasted 92 finishersthis year. The Open Female winner wasAlondra Moody, who sped to the finishin 1:30:30. Open Male (and overall)winner was Tim Hill (1:14:38.) Firstplace Masters Female runner was KathySmith, who clocked a speedy 1:44:35,while usual Masters Male category win-

ner Matt Stegall (1:24:43) was edged byBobby Holcombe, who ran 1:23:45.

Thanks to themany volunteers thathelped to make thisrace possible and

flow as smoothly as it did. In addition toour series sponsors Earth Fare, KnoxCounty, City of Knoxville, NHC, Run-ners Market, Asics, Stylemarq Boxers,Tim Hathaway Realty, Cherokee Dis-tributing, Knoxville Endurance, TailwindNutrition, Tennessee Sports Medicine,and of course, the Knoxville Track Club,special thanks to Cross Fit Knoxville forthe slew of volunteers during the race andfor the one month membership that wasraffled off. It was a fine time once againin the Urban Wilderness, and we inviteeveryone to join us again next year.

On August 16, a warm and humidbut beautiful Saturday evening,the Treadin’ Trodden Trails Com-

mittee held the annual HawRidge Trail Race. Theevening started withthe Kids Mile. Seven-teen amazing kids ranout the gate, down the road and into thewoods! Siblings Asa and Emmett Leewere 1st & 2nd ( 7:02 & 7:20) withZachary Barnett and Aaron Fiscor in 3rd

and 4th (7:26 and 7:40). And in 5th placewas Gabbi Kile, our winning girl in 7:49!First time trail racers included Riley Hortonand three-year old Grant Spears, both ofwhom led parents to the finish line.

GREAGREAGREAGREAGREAT WEAT WEAT WEAT WEAT WEATHER, GREATHER, GREATHER, GREATHER, GREATHER, GREAT FOOD,T FOOD,T FOOD,T FOOD,T FOOD,GREAGREAGREAGREAGREAT FUN AT FUN AT FUN AT FUN AT FUN AT HAT HAT HAT HAT HAW RIDGEW RIDGEW RIDGEW RIDGEW RIDGE

Ninety four runners started and fin-ished the 6.3 mile race with runnerscoming from Middle TN and Kentucky.

Blazing to the finishwas Sho Gray in aspeedy 46:05, fol-lowed by CaseyFellhoelter (47:15)

and Aaron Hill (48:24.) First female wasMelanie Kulesz, running her first trailrace, in a time of 53:49, followed byAlondra Moody (55:21) and MichelleHorton (56:09.) Matt Stegall (51:09) ledMasters men, followed by Brent Lee(53:02) and Russell Marek (53:32.) Topthree Masters women were Susan Rob-erts, who ran 58:40, Kathy Smith

(1:00:01), and Jennifer Parker (1:00:15.)

As the runners finished the race theevening cooled off and everyone enjoyedcopious amounts of food, festivities, andcamaraderie in the comfortable setting ofthe Haw Ridge Life Development Centeroff Old Edgemoor Drive.

Volunteer support was overwhelm-ing this year led by Michael deLisle andthe TTT committee, the dependable Peteand Sarah Crowley, Michelle Horton andKris Corbitt. Sara Webb, our new KTCVolunteer Coordinator, was invaluablerecruiting amazing volunteers. Thoughtoo many to list here, thank you all.

Laura Gearhiser, race director

MUCH MOREMUCH MOREMUCH MOREMUCH MOREMUCH MOREQUARRQUARRQUARRQUARRQUARRY STY STY STY STY STALKEDALKEDALKEDALKEDALKED

Scott Gibson, race director


2260 Sutherland Avenue, Knoxville, TN 37919 (865)951-2975

Active

Isolated

Stretching

Active Isolated Stretching (AIS) is a specialized method of stretching that works with the

body’s natural physiological makeup to improve and increase the elasticity of

muscle joints and fascia. AIS quickens the recovery process and helps prevent

recurrence of injury.

What is AIS? Why do I need it? Stretching on your own can be painful and frustrating. Active Isolated Stretching (AIS)

unlike any other type of stretching. It is entirely hands-on and specific to you. Our AIS

therapists are trained to gently coach and encourage you. We work together to restore

your range of motion and increase your strength.

What are common injuries treated by AIS?

Reoccurring Muscle Strains/Pain/Cramping

Plantar Fasciitis, Metatarsalgia, Bunions

Low Back Pain & Degenerative Disc Disease

Tight/Painful Calves, Shin Splints

Osteoarthritis of hip, knee & shoulder

Joint Pain & Degeneration

Patellofemoral Pain

Hip/Groin Pain

Frozen Shoulder

Peripheral Neuropathy

Mattes Method

“A hands-on specific

approach to improving

your range of motion,

balance, and strength.”

*To find out more on AIS, visit our

website and view video to see how it

relates to you!

www.tennsportsmed.com/flexibility.html


Scott Schmidt, co-race director

CARTER MILLCUPS RUNNETH OVER


When you sign up for a racecalled the Carter Mill“SPLASH” you have to as-

sume that there will be water involvedat some point. For the 31st edition, webrought the splashing to the roads ratherthan waiting for the post-race poolparty. For once the weather forecastwas spot-on, 100% chance of steadyunrelenting rain. It would have been agreat Saturday to sleep in, yet 124runners and 30+ volunteers rolled out ofbed to spend their morning sloshing onthe roads. These are the days thatconfirm that runners are definitely crazy.

I prefer a “glass ½ full” attitude, solet’s look on the bright side of a drearymorning.

♦ Rain is refreshing compared to theusual 96% morning humidity

♦ 65 degree race start temperature in July

♦ Driving rain cleans funky summerrunning shoes

♦ Starting uphill means finishing downhill

♦ Zero incidence of sunburn this year

♦ Mother Nature fills water cupsfaster than the most seasoned volunteer

♦ No trees and/or power lines fell onmoving vehicles on the course duringthe race

♦ Beach towels in lieu of t-shirts savecar upholstery

♦ Chafing is rarely permanent

♦ Ripe watermelon makes the world a

better place

Results: Ethan Coffey (32:45) leftthe field in his wake, followed by JakeRhyne (35:58) and Brad Adams(36:19). For the ladies, Michelle Morin(43:22) floated to the win with AliciaTeubert (44:09) and Haley Hatcher(46:14) in tow. Masters honors wentto the usual suspects, Brent Bueche(40:11) and Marsha Morton (47:53).Grandmasters winners were DavidTaylor (47:20) and Kris Corbitt (51:58)and Senior Grandmasters were wonby John Snelling (52:12) and ShirleySirois (67:38).

Let’s give a big shout out to ourgenerous sponsors: Shawn’s CustomComputers, Tim Hathaway-Realty Ex-ecutives and Academy Sports & Out-doors. Also, thanks to Earthfare forthe post-race snacks and most impor-tantly THANK YOU to the awesomevolunteers who give their time week-in and week-out so that we can puttogether these great events.

Let’s keep the splashing to the poolnext year!

Kim Emert, race director

PIGEONFORGE

Race day for me as a runner alwaysbrings both excitement and nerves.Despite having ran a 10 miler

around the city earlier that morning whennight fell and we began to set up things atthe Holiday Inn for packet pick up thosesame race day nerves set in only this yearI wasn’t running. As a first time racedirector I was a pile of nerves fromhoping the impending rain storms wouldhold off to being fearful I wouldn’t haveenough volunteers in all the places weneeded them.

As runners began arriving for packetpick up the thunder rolled and we had aslight drizzle going for the race start. 508registered runners represented 22 differ-ent states for the 2014 Pigeon ForgeMidnight 8k. Despite slick roads andheavy traffic there were still fast times.Patrick Cheptoek took first overall finish-ing in 24:21, first female Marion Kandiecame in at 29:31 and the pushrim compe-tition was won by Jose Pulido in 19:26.

Sponsors for this years event includePigeon Forge.com as the title sponsor,Holiday Inn – Pigeon Forge, Dicks Sport-ing Goods, and Collier Restaurant Group.The City of Pigeon Forge provided eachparticipant with a water bottle as well asawards for top finishers. An excellent jobwas provided by the City of Pigeon ForgePolice in keeping runners, volunteers andthe public safe for the event. Thanks alsoto the Pigeon Forge Fire Department forproviding EMS services.

A very, very special thank you goesout the many volunteers at this year’sevent for all of the help before, during andafter the race! KTC has a special groupof people always willing to step up andhelp in an area needed. These eventswouldn’t happen without you!



SUMMER’S LAST HOORAH ATCANFIELD MILEFEST

Labor Day, it’s summer’s last bighoo-rah. The day that promisescooler days and longer nights are

ahead. This season is the best.We’ve got football, pumpkin fla-vored everything AND one of myfavorite races, The Hal CanfieldMemorial Mile - Fest. I love thisrace. I love it because it gives ouramazing running community the oppor-tunity to come out and encourage andcelebrate each other and the work we putinto our personal goals. With an out andback course, run in 7 heats, runners thatusually all start in the same place get moreof an opportunity to run and cheer for

friends that are in different age divisions.This makes for a time of incredible cama-raderie and bonding over personal

achievements and up-coming raceplans.

This years course won a RRCAChampionship designation, sorecords were made. Our Regional

champions from this race were:

♦ Kathy Wolski- Masters Female

♦ Brent Bueche – Male Grand Masters

♦ Alicia Teubert – Female Open

♦ Ethan Coffey – Male Open

♦ Keith Gemeinhart - Masters Male

♦ Ernie Brooks – Male Senior GrandMasters

♦ Gayla Cutler – Female Senior GrandMasters

♦ Laura Gearhiser – Female GrandMasters

Congrats to all who ran, & a HUGEthanks to all who volunteered to makethis a fun day for all.

Angie Noye, race director


KNOXVILLE TRACK CLUB APPRECIATES ITS FINE SPONSORSPATRONIZE THEM WITH DELIGHT AND GRATITUDE!


__________________________ _______________________ _____ Athlete's Signature & if under 18, parent's signature Date

OFFICIAL 2014 NORRIS DAM HARD TRAIL RACE ENTRY FORM

NameLast____________________________________

First___________________________________

Sex Circle One male female

Age (as of 12-31-14) ______

Birthdate Mo. ____ Day ____ Yr ____

T-shirt Size (circle one)

S M L XL

ATHLETE'S RELEASE: PLEASE READ, TO RUN THE RACE, YOU MUST SIGN AND DATE IT.I know that running and volunteering to work in club races are potentially hazardous activities. Ishould not enter and run in the Norris Dam Hard Trail Race unless I am medically able and properlytrained. I agree to abide by any decision of a race official relative to my ability to safely complete therun. I assume all risks associated with running and /or volunteering to work in the aforementionedrace, including but not limited to falls, contact with other participants, the effects of weather,including high heat or humidity, ice and snow, the condition of the road and traffic on the course, allsuch risks being known and appreciated by me. Having read this waiver and knowing these facts, andin consideration of your acceptance of my application, I for myself, and anyone entitled to act on mybehalf, waive and release KNOXVILLE TRACK CLUB, RUNNERS MARKET, NATIONAL HEALTH CARE,ASICS, KNOXVILLE ENDURANCE, ANDERSON COUNTY, THE CITY OF NORRIS, NORRIS DAM STATEPARK, THE STATE OF TENNESSEE, AND TVA of any and all members thereof, and all further sponsors,their representatives, successors, from all claims or liability of any kind arising out of my participa-tion in the aforementioned event, even though that liability may arise out of negligence or carelessnesson the part of the persons named in this waiver. I also grant permission to all the foregoing to use anyphotograph, motion pictures, recordings, or any other record of this event for any legitimatepurpose.

Fill Out Completely and Mail with Entry Fee to:Michael deLisle, Norris Dam Hard Trail Race4443 Kingston Pike, Knoxville TN 37919

Make checks payable toThe Knoxville Track Club (No refunds)

We reserve the right to disqualify anyone who exhibits unsportsmanlike conduct or is abusive to volunteers!

DATE TIME PLACE: Sunday morning, November 16, 2014. 7:00 am. Starts/finishes at Norris Dam State Park off US 441, Norris, TNCOURSE DESCRIPTION: 25k and 50k course will take place on the beautiful trails in the Norris Dam State Park and the City of Norrismunicipal watershed. Combination of 70% single track trails and jeep roads. Aid stations every 5 miles. 50k has 5200 ft of climb. Campingand cabins are available within walking distance of the start at Norris Dam State Park. 50k has 8 hour time limit. 25k has a 3¾ hour limit.Also, 50k runners must complete the 25k in 3½ hours to continue.DIRECTIONS: From Knoxville: Take I-75 north to exit 122. Turn right off exit towards Norris. From the top of the exit ramp, go 1.4miles, then turn left on Hwy 441/Norris Freeway. Go about 4.8 miles, then when you approach the dam, turn right at the Norris State

Park cabin/campground. Go up the hill about a quarter of a mile to the 2nd pavilion on your right. Latitude, Longitude: 36.237685, -84.095066REGISTRATION AND FEES: Fee: $15.00 for 25k, $30.00 for 50k. This is really cheap for races of this length. Three KTC volunteer coupons willwaive fee for 25k, six for 50k. On line registration available at www.ktc.org. Day of Race Registration $20 for 25k, $35 for 50k but you will not be guaranteeda finisher shirt. PREREGISTRATION FOR THE 50k CLOSES NOVEMBER 7. NO EXCEPTIONS.T-SHIRTS: Special limited edition T-shirts will be printed for the series. This is the same shirt as at all other Treadin’ Trodden Trails races; one shirt perrunner PER SEASON please. Taking multiple shirts minimizes monies we are able to donate to trail friendly causes.SPECIAL FINISHER SHIRT: An even more special edition finisher's shirt will be presented to PREREGISTERED 50k finishers ONLY. This is sure tobe a collector's item and will likely compel many runners to select the long race. Only runners who preregister will receive a shirt; other marathon runnerscan receive a Treadin' Trodden Trails series shirt if they have not already received one at another TTT event.RACE NUMBER PICKUP: Numbers will not be mailed. Pick up number at race site 30-90 minutes before the start.AWARDS AND REWARDS: Awards will vary from race to race, but each race offers the eminent satisfaction of completing a challenging run, testingoneself against the elements and participating in a delightful romp among the woods, waters, hillsides, and fields of East Tennessee.SPECIAL SERIES AWARDS: Points will be awarded for overall finish (and volunteerism) at each of the TTT Series races. Top point earners at the end ofthe series (10 each male / female and < 40 / 40+) will receive TTT Series awards. Overall top male and female and top male and female masters qualify forfree entry to the entire 2015 Treadin' Trodden Trails racing season.. In order to qualify for a series award, an individual must be a current KTC member andvolunteer at a minimum of two Treadin’ Trodden Trails events. Point totals accrue in a maximum of eight series events. Details on KTC website.RESULTS: Results will be available on the Knoxville Track Club website: www.ktc.orgCOURSE ETIQUETTE: We reserve the right to disqualify anyone who exhibits unsportsmanlike conduct or is abusive to volunteers. Due to insuranceregulations, no headsets, earphones, bicycles, baby strollers, roller blades or pets on the course.SAFETY: Aid and water stations will be provided, but in an effort to be greener, we require all runners to carry their own water. If you don't own a handheld, considerpurchasing one. Otherwise a basic water bottle will be provided. We also strongly recommend that anyone sensitive to insect stings or bites carry their own medication.Finally, we urge that everyone do some pre-race training offroad, as there is no substitute for experience. We want you to have a good time.INFO FOR RUNNING OR VOLUNTEERING: Contact Chris George at [email protected] or 865.223.1242

Address __________________________________________________________

City ________________________________ State ___________ Zip ___________

Phone ( ) ____ - _______ E-Mail Address ______________________________

In case of emergency, call ________________________at Phone ( ) ________ - ________

The Knoxville Track Club's Treadin' Trodden Trails 2014 Offroad Running Series proudly presents

COURSE CLOSES3:00 PM

50k runners must reach25k by 10:30 to continue

Norris Dam Hard Trail Race

Race Number

Race 25k 50k

Norris Dam Hard Trail Race


KTC Membership

ARTICLES: Anyone who wishes to write or submit photos pertinent to the running community are invited to send copy, photos, and letters (preferably bye-mail to [email protected]) to the editor, Michael deLisle, 1633 Helmbolt Rd, Knoxville TN 37909, or call (865) 548-4718. Copy and art deadlines arethe 15th day of each even numbered month (Feb, Apr, Jun, Aug, Oct, Dec). Publication is bimonthly, beginning with the January issue, and is usually mailedon or about the 7th day of the month. We cannot take responsibility for unsolicited manuscripts, but if you send a SASE, we can generally return these items.Contents © 2014 Knoxville Track Club.

JOIN THE KNOXVILLE TRACK CLUB: The KTC meetings and races are open to anyone who is interested in physical fitness through running.Membership includes the award winning magazine FOOTNOTES, monthly business meetings, program meetings, KTC road trips, the annual picnic/awards banquet and the Christmas party. To join the KTC, fill out this application and send it with the appropriate fee to the membership chairperson atthe address indicated.

Membership Application

KTC MembershipWe want to welcome all new members to the Knoxville Track Club

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Krystal AndrewsJennifer DavisRobert HesterElfriede BeallDiane McdanielMark DunnRobert CombsJonathan JohnsonMelissa Blalock

Please mail this application to Shirley Sirois, KTC Membership, 518 Mariner Point Drive, Clinton, TN 37716-5994

Taketa WardAngie KirbyWilliam ClosserSarah ChabotSabrina HoustonBruce SpanglerJillian SuttonCandace KulhanekChristy Moore

Kristi ViningJohn ZillsJohn KeithLisa GreesonRandy TrudellRosa NarvaezJonas Holdeman, Jr.Thomas HathawaySabrina Saunders

Craig StewartTy MedlinJohn SmithJames DavidKatie CohenByron MaddoxLauren BlankenshipStacy MorrisAnna Sandelli

Brianna LounsburyJessica WilkersonLauren PetersJohn MurmannHannah ProudlerRebecca AubleJames CorcoranJoel RaglandBob Weismueller


Event ScheduleEvent ScheduleEvent ScheduleEvent ScheduleEvent Schedule

Knoxville Track Club Events are in BOLD type. For more details about regional races, see race calendars inRunning Journal. Check the KTC WEBSITE http://www.ktc.org or call KTC HOTLINE 888-217-5635. Seeenclosed entry forms for details about particular races. Race entry forms are often available online.

Sep - Nov 2014Sep - Nov 2014Sep - Nov 2014Sep - Nov 2014Sep - Nov 2014SEPTEMBER6 Oak Ridge - 9:00 am. Rock and Root 30k Trail Race. See info on KTC Website.

6 Norris - 8:00 am. Kids Count 5k. See info on KTC Website.

13 Knoxville - 8:00 am. Marine Corps Mud Run. See display ad in July FOOTNOTES.

13 Sevierville - 7:30 am. Throwdown in the Smokies 5k. See info on KTC Website.

14 Townsend - 8:00 am. PARKSIDE REALTY TOWNSEND 15k. See enclosed entry form.

14 Maryville - 3:00 pm. Hold On Be Strong 5k. See info on KTC Website.

20 Knoxville - 8:00 am. STAR Hoof-It 5k Trail Race. See entry form in July FOOTNOTES.

20 Knoxville - 8:00 am. Dream Connection 5k. See info on KTC Website.

20 White Pine - 9:00 am. Cyclone Color Storm 5k. See info on KTC Website.

21 Johnson City - 7:30 am. Bluegrass Half Marathon. See info on KTC Website.

27 Oneida - 8:30 am. BIG SOUTH FORK 17.5 AND 10k TRAIL RACE. See enclosed entry form.

27 Pigeon Forge - 8:00 am. SGMA Hall of Fame 5k. See info on KTC Website.

27 Kingston - 9:00 am. The Chase 5k. See info on KTC Website.

27 Maryville - 8:00 pm. The Glow Trot. See info on KTC Website.

OCTOBER4 Maryville - 10:00 am. Everett Hills 5k. See enclosed entry form.

4 Loudon - 8:30 am. Bring Brady Home 5k. See info on KTC Website.

4 Kingston - 9:00 pm. Moonlight for Sight 5k. See info on KTC Website.

11 Farragut - 8:00 am. Farragut Fall 5k. See enclosed entry form.

11 Alcoa - 9:00 am. World Orphans Rescue Run. See enclosed display ad.

12 Knoxville - 8:00 am. PILOT CROSSKNOX 15k. See enclosed entry form.

18 Knoxville - 9:00 am. DOIN’ THAT CRAZY HANN JIVE TRAIL RACE. See enclosed entry form.

18 Cookeville - 7:00 am. Upper Cumberland Haunted Half. See enclosed entry form.

18 Knoxville - 7:20 pm. The Glo Run. See display ad on inside front cover.

25 Dalton, GA - 8:00 am. Dalton Red Carpet Half Marathon. See info on KTC Website.

25 Knoxville - 9:00 am. Adopt a Golden Knoxville Golden Run. See info on KTC Website.

25 Clinton - 9:00 am. Clinton 5k. See info on KTC Website.

NOVEMBER1 Farragut - 9:00 am. FARRAGUT 13.1, 5k, and KIDS MILE. See enclosed entry form.

1 Sevierville - 9:00 am. Tatoos and Tutus 5k. See info on KTC Website.

8 Ft. Oglethorpe, GA - 7:30 am. Chickamauga Battlefield Marathon. See info on KTC Website.

9 Knoxville - 3:00 pm. Buddy’s Race Against Cancer. See display ad on back cover.

16 Norris - 7:00 am. NORRIS DAM HARD TRAIL RACE 50k/25k. See enclosed entry form.

27 Knoxville - 8:30 am. REGAL ENTERTAINMENT GROUP AUTUMNFEST 5k. See enclosed entry form.

Event ScheduleEvent ScheduleEvent ScheduleEvent ScheduleEvent Schedule Sep - Nov 2014Sep - Nov 2014Sep - Nov 2014Sep - Nov 2014Sep - Nov 2014

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