footprints · 2009. 11. 13. · footprints september/october 2009 [ 2 ] established 1963 p.o. box...

Footprints September/October 2009

The Newsletter of the New Orleans Track Club

Cross Country in the City

Photos by George Waguespack.

The New Orleans Track Club sponsored the New Orleans Metropolitan Championships held Saturday, October 17, 2009 in City Park.

Footprints September/October 2009 [ 2 ]

Established 1963 P.O. Box 52003

New Orleans, LA 70152-2003 Voice: (504) 467-8626 Fax: (504) 469-9268

Email: [email protected] Web Site: www.runNOTC.org

The New Orleans Track Club is a non-profit organization whose purpose is to promote fitness and running in the

community.

NOTC Board of Directors 2009-2010

Officers President – Aaron Boudreaux Vice President – Kenny Mire Treasurer – Tony Stoltz Secretary – May King

Members At-Large Racewalking – Steve Attaya Results – Joy Cohen Bylaws/Public Relations – Doug Holmes Registration – Geoff Rose T-Shirts – Mary Stadler Footprints Editor – Billie Sloss Asst. Race Course – Rich Stolz

Appointed Board Members Race Course – Louis Schultz Start/Finish Line – Namon Huddleston Asst. Start/Finish Line – Steve Irwin Photographer – George Waguespack Asst. Photographer – Ken Killian Merchandise – Faye Gomez Volunteers – Martha George Asst. Grand Prix – Bryan Lewis/Ken Killian

NOTC Administration

Executive Race Director - Chuck George (504-468-1488) Interim Administrative Asst. - Betsy Boudreaux (504-467-8626)

The NOTC is a proud member of:

What’s Inside

Columns

Letter from the Editor 3 Letters to the Editor 3 Photos from the Past 3 Race Director’s Report 4 Volunteers 5 In Memoriam – Judy Lasseigne 6

Features

New Orleans Metro Championships 7 More Cross Country 9 Why I Run 10 Chip Timing – How It Works 11 *Don’t* Let the Chips Fall Where They May 12 Getting to the Line 13 Patellofemoral Dysfunction 14 Runner’s Nutrition 15 Redefine Your Boundaries of Running 16

Race Reports

Expatriate Race Report 17 Reach the Beach Relay 18 RiverShack Run 19 Middendorf’s Manchac Race 20 UNCF Fund Run/Walk 22 Susan G. Komen Race for the Cure 23

Upcoming Race Schedule

November 2009

A Run Through History Sun, Nov 15 Turkey Day Race Thu, Nov 26

December 2009

Ole Man River Sun, Dec 20

January 2010

Jackson Day Race Sun, Jan 10 Larry Fuselier Sun, Jan 17 The Wall Sun, Jan 31

February 2010

Elmwood Classic Sun, Feb 21 RnR Mardi Gras Marathon Sun, Feb 28

For race details and a schedule of other area events

see the NOTC web site at www.runNOTC.org.

mailto:[email protected]://www.runnotc.org/www.runNOTC.org

[ 3 ] Footprints September/October 2009

Letter from the Editor

Billie Sloss, Footprints Editor

Dear Readers:

What glorious weather we had to end the cross country season. No one minds getting up early on Saturday if it means beautiful green grass, a view of the Mississippi River with ships going by, dogs running and frolicking and a hundred beautiful girls soon to be women running their hearts out in the sun.

My daughter, Amanda, runs cross country for Lusher. This is her first year. I wonder if she knows of her good fortune. I've told her that when I was her age that girls were not allowed to run. But can she really comprehend that?

She and all the girls have inspired me with their beauty, ability and determination. Some run for fun or the camaraderie, some run for their parents and some are running because they love it and want a personal record.

Running has been an empowering force in my life for more than 30 years. I am so glad my daughter has found that power within her. This month four time winner of the Boston Marathon, Robert Cheruiyot of Kenya was quoted as saying that "running saved my life." I believe that running saved my life too and it can save yours.

See you on the road, Billie Sloss

Letters to the Editor WOW!!! You have moved Footprints to a completely different place. This copy is truly worth printing - any plans to do so? I would love to have a magazine of this caliber for my bedtime reading. Thank you! - Laura Magann

Great job with the magazine. I enjoyed the article about the exercise induced hives because I get them on occasion and have for the past 30 years. I never run with out Benadryl in my shoe. - Janet Earhart

GREAT job Billie, I look forward to the next issue. Interesting stories, great layout and photo shots. - Aaron Boudreaux

Very nice job. I was sorry when NOTC stopped printing Footprints. This is at least a step in the right direction. - Pamela Danner

Photos from the Past

Joe Warren (Dr. Joe) was the first to name all five of the award winners in the photo and wins an NOTC merchandise item. Joe correctly identified runners as Janet Earhart, Leslie Marley, Chuck George, Billie Sloss and Buster Matthews.

Honorable mention goes to Richard Snow who correctly named the runners and the race as the 1983 NSTL (now Stennis Space Center) Half Marathon (but after Dr. Joe). If you have a photo from the past you would like to submit for printing in Footprints please send it to [email protected].

If you have suggestions, comments, or ideas for the club, please send them to us. We will publish letters from readers. I look forward to hearing from you. Contact me at [email protected].

If you do not use e-mail you may send your letters, articles, stories, etc. to:

Footprints Editor, c/o NOTC P. O. Box 52003 New Orleans, LA 70152

Be the first to correctly name the person in the above photo and win an NOTC merchandise item. Send your answer to [email protected].

[email protected]:[email protected]@runNOTC.org


Race Director’s Report

Chuck George, Executive Race Director

GPS, Cateye, Surveyors Wheel, Jones Counter, vehicle odometer, blind faith. What do all of these have in common? All are used to measure race courses. Some are accurate and some are just blind faith.

I have been e-mailed or had conversation with race participants stating that their GPS or bike cateye shows a shorter or

longer distance than the race distance. That said, a GPS and a cateye are not accurate enough for NOTC course measurement. They may be good for your training run course but not for a race course. A vehicle odometer for course measurement is blind faith measurement. For a school, church, community fun run all of these will suffice to the extent that one knows that the event is a "fun run."

For NOTC races we exclusively use the Jones Counter in conjunction with a surveryor wheel. As most of you may not know what a Jones Counter is, please allow me time to explain accurate course measurement. Course certification by USA Track and Fields Road Race technical committee at present only approves courses measured via a Jones Counter (JC).

The JC is a continuing revolution meter attached to the hub of the front wheel of ones bicycle. The meter rotates multiple times with each revolution of your front wheel. Without calibration the quantity of rotations is of no use. A GPS and Cateye can not be calibrated on a calibration course and do not take into effect the minute distance changes from streets that curve repeatedly among other factors. This can amount to quite a distance over longer races.

The NOTC has a USATF-RRTC certified "calibration course" in place in City Park. The calibration course is 1000 feet long and was laid out by steel tape. For accurate course measurement you must first calibrate the Jones Counter to determine how many revolutions will equal one mile at that time. In doing so you ride the calibration course four times and take the average number of revolutions for 1000 feet, then multiply that by 5.280 and a further "USATF error factor" of 1.001 to obtain your Working Constant pre-ride. You also need to include the time of day and the temperature.

With that you can go measure your race course. You must either measure the course twice or have two bikes each with calibrated Jones counters. One bike is measuring while the other is qualifying the distance at each mile mark or other mark (such as 5K and 10K) you wish to provide to the marked finish line. Upon completion you repeat the calibration procedure. The post-ride bike calibration if different from the pre-ride calibration must be considered if the working constant changed. The bottom line is the shortest route specified by either the pre or post race working constant as well as the shortest measurement of the two cyclists is the course for the race. Generally this distance variation is very short however for a certified course any difference is too much. A change in temperature will generally give a change in calibration. The post ride calibration also provides qualification for any pressure changes in your tires. The surveyors wheel is used to provide distance from a fixed structure to a measured location. This can be calibrated and used for shorter distance races however it would require that

you walk the entire distance. The JC on the bike is much more efficient. I use the surveyors wheel only to denote the location of the start/finish and mileage/km splits on the course.

The NOTC is in the process of certifying all of the courses we use annually. Several that have been certified previously are due for recertification. Courses to be recertified include the Greek Festival 5K, the City Park 2 mile, 3 mile and 5K, and the Audubon Park 5K and 2 mile (numerous versions). If you are interested and have a bike you are welcome to come along. You may enjoy and be humbled by the technical procedures involved. Following the on-course measurement there are several hours of paperwork and forms to fill out and course maps to draw. Once done, the forms and maps are forwarded to a USATF-RRTC certifier for review. Upon approval a certification number is assigned to the course. The certification is valid for ten years.

Jones counter mounted on front wheel of bicycle.

PAID ADVERTISEMENT


Volunteers

Martha George, Volunteer Coordinator

Thanks to our many volunteers for volunteering your time to help produce our roadraces. Your help is greatly appreciated.

If you volunteered for one of the below races and your name is not shown please call Martha George at 504-468-1488 so that the list can be corrected.

RiverShack Run

Aaron Boudreaux Joy Cohen Alan McGillivray Katie Gray Alceda Manzo Ken Killian Alexandria Andara Ken Vicknair Ambrose Michiels Kenny Mire Annie Soler Larry Aymami Anthony Pigford Lauren Polson Barbara Turner Leslie McDonald Beth Houle Louis Schultz Betsy Boudreaux Mario Lara Billie Sloss Marjean Gohd Bob Lanteigne Martha George Briana Parrich Mary Smith Carmen Andara Mary Stadler Caroline Gray Melba Andara Chris Cohn Mike Duplass Claire Baglee Omar Sabre Danny Hiedel Oscar Andara Dave Klein Phyllis Punch Della Donner Randy Houle Dudley Stadler Ruby Chaney Gayle Cunningham Santilla Victorian Geoff Rose Sean Brown George Waguespack Stephen Erwin Jack Hayes Steve Attaya Jackie Wolverton Susan Hooper Jan Beaumont Tim Jeansonne Jeff Gohd Tony Stolz John Melvin Vic VonHassel Josie Lyons

Middendorf’s Manchac Race

Aaron Boudreaux Kenny Mire Ambrose Michaels Kristin Yeager Barbara Turner Lauren Polson Beth Crochet Loretta Hargrove Bob Loop Louis Schultz Bob Parrich Mario Lara Breyden Kelly Marion Loop Bridget Champagne Martha George Caroline Gray Martha Outler Chris Cohn Mary Stadler Claire Baglee Michael Gebhar Debra Royer Mike Duplass Della Donner Nadine Steadman Diana Roberts Namon Huddleston Duke Wolverton Patrick Peterson Ed Wilson Patty Patterson Flo Cannon Rachel Katz Gayle Cunningham Regina Jacobs Gene Firmen Rick Montgomery Geoff Rose Ruby Chaney Goerge Waguespack Sam Landry Henry Sill Sandy Johnson Jackie Wolverton Sarah Batchelor Jan Beaumont Shawn Johnson Joe Cummins Shaye Ranson John Wilson Stephen Erwin Joy Cohen Steve Attaya Karen Dennis Tom Sawyer Katelyn Price Tony Stoltz Ken Killian Tyler Jacobs Ken Wollforth


Volunteers (continued)

UNCF Fund Run/Walk

Aaron Boudreaux Kenny Mire Barbara Turner Laura Dody Betsy Boudreaux Louis Schult Billie Sloss Martha George Bob Lanteigne Mary Stadler Byron Adams Mike Duplass Caroline Gray Mike Hayden Carolyn Morris Namon Huddleston Christopher Coves Omar Sabre Del Donner Pat Clancy, Jr. Delanie Parker Patrick Boudoin Fay Gomez Phyllis Punch Geoff Rose Rachel Katz Gina Benedeth Randi Barge George Waguespack Rich Stoltz Hilary Griffen Stephen Erwin Jackie Wolverton Steve Attaya Jan Kobylasz Sue Rice John Rincon Terrey Perrault Jonathon Bracey Travis Sackett Jose Abadin AmeriCorp Group Joy Cohen Jack & Jill Group Katie Gray John Ehret High School Kelly Morris Tulane Students Ken Killian UPS Group Ken Wollforth

Susan G. Komen Race For the Cure

Ainsley Mumford Ken Killian Alex Lunyong Kenneth Fruge’ Annie Soler Kenny Mire Barbara Turner Kenny Wollforf Beth Crochet Lillian Brown Betty Waguespack Loretta Hargrove Billie Sloss Lou Moyer Bob Loop Louis Schultz Bob Sylvester Madeline Brannen Caroline Barham Madeline Davis Caroline Barron Madison Prince Chris Cohn Marc Lopez Christina Thomas Marjean Gohd Conner Timmerman Mario Lara Conway Solomon Marion Loop Cory Elazab Martha George Darren Lin Mary Stadler Dave Klein Mel Werner Donnell Bailey Phillip Monteleone Dudley Stadler Namon Huddleston Duke Wolverton Pat Clancy, Jr. Elizabeth Holden Rebecca Bass Ellen Gardner Regan Nelson Emily Grote Ryan Nelson Gayle Cunningham Shelly Salmon Geoff Rose Sherman Ban George Waguespack Spencer Fruge Isabel Loewenhardt Spencer Schus Jackie Wolverton Stephen Erwin Jamie Manders Steve Attaya Jan Beaumont Tina Childs Jan Kobylasz Will Farber Jen St. Paul Cabrini School Students John Wilson Country Day Students Jeff Gohd St. Martin Students Joy Cohen Tulane Students Josh Fresneda Whitney Bank Kaitlynn Arnoult

In Memoriam – Judy Lasseigne

Judy Lasseigne, former NOTC Board member and Footprints Editor, passed away Friday, October 9, 2009. She will be missed by the New Orleans Track Club family.


New Orleans Metro XC Championship

Chuck George, NOTC Executive Race Director

The NOTC sponsored the New Orleans Metropolitan Cross Country Championship on October 17th at the City Park cross country course. Several hundred runners turned out to participate. As you can tell from the photos the course conditions were a bit muddy.

A list of the top ten finishers in each division is posted. NOTC volunteers on hand to assist included George and Betty Waguespack, Ken Killian, Namon Huddleston, and Martha George. Thanks go out to the coaches and parents for assisting and taking the time and effort to support and bring your kids to the meet.

Girls Elementary Division - 2 Miles

Place Name School Time

1 Victoria Young St. Benilde 15:51

2 Morgan Martin McGehee 16:16

3 Kelsey Mayer St. Dominic 16:37

4 Bmadeline Bienvenu McGehee 16:56

5 Gabby Terrebonne Ursuline 17:01

6 Samantha Daberkow Ursuline 17:03

7 Rachel Searria St. Dominic 17:06

8 Maddie Myers Trist 17:08

9 Logan Johnson St. Agnes 17:17

10 Anne Buchert St. Angela 17:24

Girls Junior High Division - 2 Miles


1 Delaney Burst Newman 16:20

2 Chelsea James St. George 18:17

3 Marcquita Stalbert McDonogh #35 19:32

4 Grace Hebert Lusher 19:36

5 Jackie Stromeyer Dominican 19:54

6 Gabby Telleria Chapelle 19:54

7 Alex Muhlersen Chapelle 20:20

8 Madison Silva Chapelle 20:30

9 Julia Delesdernier Dominican 20:36

10 Rikki Shall Chapelle 20:56

Girls High School Division - 3 Miles


1 Meghan Charbonnet Dominican 21:48

2 Sarah Carr Dominican 22:32

3 Whitney Mosel Dominican 22:44

4 Ellen Barkemeyer Dominican 22:46

5 Lisa Sailamoto Dominican 22:49

6 Kristen Guidry Dominican 23:11

7 Yoshino Sakamoto Dominican 23:19

8 Melaine Nicolay Chalmette 23:57

9 Kendall Klein Chapelle 24:33

10 Erin Romaine Ursuline 24:36


Metro XC Championship (continued)

Boys Elementary Division - 2 Miles


1 Ben D'Antonio Christian Brothers 13:53

2 Patrick LaCour Christian Brothers 13:57

3 Nathan Cusimano Christian Brothers 14:01

4 Alex Ourso Visitation of Our Lady 15:14

5 Austin Howenstine Lusher 15:29

6 Luke Malter St. Catherine 15:36

7 Heath Feraci Trist 15:41

8 Mark Golay St. Benilde 15:43

9 John Hauck Trist 15:44

10 Stephen Shields Christian Brothers 15:53

Boys Junior High Division - 2 Miles


1 Mason Koppens Brother Martin 12:39

2 Liam Fitzgerald Jesuit 12:43

3 Quinn Condon Brother Martin 12:46

4 Brett Spansel Jesuit 12:51

5 Benton Brown Brother Martin 12:59

6 Michael Cusimano Jesuit 13:00

7 Patrick Hoppe Brother Martin 13:06

8 Dustin Ward Jesuit 13:60

9 Trevor Lew Jesuit 13:08

10 Cobe Kirkikis Brother Martin 13:18

Boys High School Division - 3 Miles


1 Phillip Aucoin Jesuit 17:34

2 Daniel Nally Brother Martin 17:40

3 Christian Clesi Brother Martin 17:41

4 Stanton Murray Jesuit 17:41

5 Fritz Metzinger Jesuit 17:48

6 Nick Franco Brother Martin 18:02

7 Sean Fitzpatrick Jesuit 18:03

8 Neal Fitzpatrick Jesuit 18:06

9 Stefan Schluter Brother Martin 18:07

10 Taylor Stevens Brother Martin 18:14


A Runner’s Perspective

Hannah Bernick, Newman XC Team Member

Today is the day of the meet. I feel excited and scared--excited because meets are always fun, and scared that I won’t do as well as my coach wants me to.

On a usual Saturday I would wake up around noon, but today I have to wake up at 6 in the morning, an hour before the bus leaves which ensures me enough time to get everything I need and prepare for the race. I wake up, put on my uniform, then go downstairs to eat a banana and drink some water. When I finish eating, I make sure I have everything I need: spikes, water, PowerAde, a snack, warm-up shoes, extra clothes and a towel.

I’m always in a rush the day of the meet because I have a fear the bus will leave without me. Once I’m on the bus though, everything is better and a listen to my iPod until we get to the racecourse. After warming up and stretching with my team, I line up at the start. I feel more excitement than fear now.

The race starts: I’m going faster than a jog but slower than a sprint. I don’t want to be in front, but I don’t want to lose the crowd, either. The hardest part of the race is the beginning because I don’t want to go too fast and walk at the end. At the one-mile point, I pick up my pace, but make sure I am saving enough energy for a sprint at the end. When my coaches and other people cheer for me, I always smile, but sometimes it makes me run faster at the same time.

At the end of the race, I’ve given everything I have left and hope that I did okay and that my coach is pleased. For me, the best part of cross country is the end of the meet--being with my team, drinking hot chocolate and eating doughnuts.

Amanda’s Race Day

Amanda Sloss, Lusher XC Team Member

On the morning of a meet, even though it's Saturday, I have to wake up at 6 a.m. so I can change into my uniform and eat a little breakfast.

Once I am at the race site, I meet up with my team at the Lusher flag and we go and warm up. During the warm up, I go slow so I will not lose any energy for the race. When we get back from our warm up we stretch and go to the starting line as a team. I think over the course and make sure I know when to jog or sprint. Within a few minutes the race starts and I try and stay towards the front, but I don't always do as well as I want to or as well as my team wants me to.

When I get close to the finish line I feel excited. At the last turn I sprint and pass other girls and that always feels good. When I get to the end of the chute, I get a card with my place written on it and I feel really proud of myself. Now I get to go eat good food and hang out with my friends.

A Dad’s Perspective

Stephan Bernick

Having run high school cross -country and track, I am both proud and amazed that my daughter is running cross-country in middle school! I remember the considerable effort required to stay motivated to go to and try hard at each practice. I remember the stomach butterflies before my first race, and... I remember them at the start of my last race.

For me, distance running was as much a mental sport as it is a physical one. I don't recall running a workout or race where the thought of quitting didn't cross my mind at least once. It is quite an accomplishment for young athletes to consistently keep on running.

Sometimes Hannah seems disappointed with her race results. I don’t know if that’s a result of her own expectations, or of parental pressure, possibly brought on by sharing tales of my own glory days. I am going to guess it is a mixture of both.

What I wish for as a parent is that my children try their hardest (most of the time), enjoy the camaraderie of being on a team, not be crushed when individual or team goals are not met, and to savor success when it comes their way.

When I first started running, I was so embarrassed I’d walk when cars passed me. I’d pretend I was looking at the flowers.

- Joan Benoit Samuelson


Why I Run

Adam Hall

It all started for me with a desire to run the Crescent City Classic in 2007.

Until that point my only experience with running was when my coaches told me to do it and I HATED it. I had all the typical excuses. I have shin splints, bad knees, blah blah blah.

In December of 2006 I made a decision to run the big 10K in New Orleans. I had no idea how long a 10K was. You could have told me it was ten, twelve, or two miles

but I was going to do it. I found a 13-week training guide for a 10K and started out jogging for 30 seconds and walking for 4:30 and repeating that process seven times and I would repeat that workout three times per week and every week I would add to the time I jogged and decrease the time I walked.

I did my first 10K in just under an hour and it was official, I was hooked.

I spent the next year doing local road races and I just started shedding weight. I was back in the gym doing weights 3-4 days a week and running 5-6. Twelve months later I ran the CCC again, this time in 48 minutes and 45 pounds lighter, but still had no clue what speedwork, fartlek, or recovery was.

Then I got into this triathlon stuff in the start of 2008 and my fitness is at a whole new level. I am in the best shape of my life. Last winter I decided I was going to attempt my first marathon and in December I ran my first marathon in Disney in 4:05, then three weeks later ran the Mardi Gras Marathon in 4:18. In April I did the New Orleans 70.3. This winter I am training for the Houston Marathon and the Inaugural Rock N Roll Mardi Gras Marathon, then New Orleans 70.3 again and Ironman Florida next Fall.

What keeps me running is the constant challenge. Everytime I go out to run something is different. Maybe it is the temperature, the course or how I feel, but every run is unique. I can escape into my own thoughts or my iPod. I can converse with good friends or total strangers. I can forget about things that are troubling me or find solutions to problems that have been bugging me for months. Running is what you make it...competitive, relaxing, intense, therapeutic.

For me, to start out with a training plan and make it to the starting line of a Half Ironman or a Marathon tells me I have already won because I know I already put in all the hardwork. Not because I had to, but because I wanted to and I know it makes me a better man for my wife, my family and my daughter on the way.

Why I Run

Eric de Ronde

Several reasons: for health, for relaxing after a stressful day, the buzz of running in a race.

Running means the freedom of going where I want to go at the pace I want to go and being independent of most of the automation going on around us.

A friend of mine (at the time also a non-runner) challenged me to a local race when I was living in Sweden. The race was 8.2km, a weird distance but the route had some sort of historical significance for the town. After that it just kept going from one fun race to the next, 5k and 10k's.

Last year a colleague inspired me to start running half marathons, and now I'm on my way to a full marathon and a half Ironman after that...

I was born and raised in the Netherlands, typical clumsy kid who was awkward with any kind of sports. At the age of 10-11, I played two seasons of tennis, mainly because that was what my whole family, my best friend and his family was doing.

After that all I did that could be remotely classified as sport was bicycling to school every day (about five miles), but as pretty much everybody did that I never considered it sports. After moving to the UK for studies and work I dabbled with a variety of sports like squash (racquetball as they call it here I believe), karate, floor hockey and mountain biking.

Moving to Sweden brought me to running after being challenged by a fellow non-sporting person to a local race. It stuck. With a few breaks due to moving and other life-interrupting events including moving to the US, I'm now past my second half marathon and on my way to a full one in January of 2010. Most of my running is now in support of my new found passion for triathlons with the goal of completing a half Ironman in 2010 and possibly a full one later on (2012 in NOLA?).

Why I Run

I run so I can see my children grow old.

- Rickie Schaefer

Why I Run

I run because it makes me feel like I'm a kid again. I also run because my grandfather (Frank King), who is 86, still runs 5K races. I ran a 10K with him this spring on the gulf coast and after I was done, Scott (my boyfriend) and I ran back to cheer for him. He was about 400 meters from the finish line and we saw another "older" man coming up to him from behind. We were worried he'd beat my grampa. He passed my grandfather but then slowed down a little bit and said "let's finish together." My grandfather was very exhausted at this point but managed to ask him, "how old are you?" The man replied "70." With that my grandfather took off in a sprint (realizing that the man was in his age group - 70 and over) and said "I'm sorry, but this is a RACE!" He beat the 70 yr old and won his age group. I don't know where I'll be when I'm 86 or 76 or 66, for that matter, but I sure hope I inherited his running genes!!

- May King


Chip Timing – How It Works

Bob Lanteigne, FAST Athletic Scoring and Timing, Inc.

You've laced the plastic doo-hickey into your running shoe laces or wrapped the thing-a-ma-jig around your ankle the morning of the big race. You've been admonished not to forget it ("No chip, no score!") and been corralled after the race until you give it back. You know it's needed to get timed and scored but do you really know what's going on inside that little electronic device?

This article will present a simplified explanation on how chip timing systems work. The particulars will describe the RFID Timing System used by FAST Athletic Scoring and Timing, Inc. but the general principles are the same for ChampionChip and other chip systems.

System Components

The Chips

A chip timing system is composed of several components. The part you're probably most familiar with is what is usually called the "chip." This is worn on your shoe or ankle, the closer to the ground the better. The chip is actually a plastic housing which contains an RFID transponder inside. The transponder is a device which, when energized, broadcasts a radio signal which contains its unique identification tag. That's it. It doesn't have to be "activated" when you pick it up, or "calibrated" to report the correct time, but it does have to be close enough to the timing mats to be read. Please don't wear it around your wrist or slip it in your short's pocket!

The Mats

You might wonder how that chip get energized. It's not self-powered and contains no batteries. The answer to that question brings us to the next component--the antenna mats. Those rubberized mats you might have waved your chip over at the expo when you picked your race packet up and that you cross at the finish line (and maybe the start and other points in the course) contain embedded antennas. Each mat contains two different types of antennas: transmit and receive antennas. The transmit antennas broadcast a signal that energizes any compatible transponders in its field. Once energized the transponder broadcasts its unique identification tag. The receive antennas then capture the identification tag and pass the information downstream to the control unit.

The Control Unit

The component that completes this system is a control unit. If you look around the antenna mats at the next chipped race you run you'll see a number of enclosures with cables leading to the mats. These control units provide power to and control the antennas. As the chips cross the timing mats this

unit records each chip's identification tag and the time it was received. This information can be transmitted to the scoring software as it is received or downloaded later. In either case the control unit will save all of the chip identification tags and times locally.

That's it for the actual data collection. The next part of the process starts when the chip tags and times are loaded to the scoring software and results and awards are calculated. I'll describe that process in another article.

What About Me?

Why should I, as a participant, care about how this system works? The answer is that for this system to work smoothly and efficiently each participant is responsible for handling his or her chip correctly. That means the following:

Don't assume that your "personal chip" will work everywhere. If you want to use a personal chip be sure to check in with the scoring staff and find out if it will work with the system to be used at the race. To be safe just pick up a chip at the event.

Only wear the chip that has been assigned to you. If you have two bib numbers and pick up two chips make sure you wear the correct bib and chip. If your name is not on the bib or chip envelope and you're not sure which has been assigned to you ask someone at Registration.

Wear the chip in the proper location. Lace the chip into your shoe laces or tie it with the provided plastic fasteners, or, if the chip is mounted on a strap, wrap the strap low on your ankle. The closer the chip is to the timing mats (which are on the ground), the less likely that the system will miss you as you run through.

When you cross the finish line make an effort to step on one of the mats with the foot on which the chip is attached. Try to avoid running along the edge or to the outside of the mats. Also, listen for the chirping sound from the control unit indicating that a chip has been read.

Make sure to return the chip after you've finished the race. If you need help with chip removal let one of the chip retrieval crew know and they will assist you.

It's not complicated but it is as important for you to do your part as it is for us to do ours in setting up and managing the equipment. Working together we can get more accurate and timely awards and results reports.

If you have any questions or comments about this article you can contact me at [email protected].

Ed. note: FAST will be timing and scoring the upcoming NOTC long distance races: the Ole Man River Half-Marathon and 5K on December 20, the Larry Fuselier 25K, 10K, and 2 Mile on January 17, and The Wall 30K and 10K on January 31.

http://www.fastathletic.com/mailto:[email protected]


*Don’t* Let the Chips Fall Where They May

Kelly Nicholas

So there I was, right before the start of the Mardi Gras Half Marathon, warmed up, stretched out and rarin’ to go for a solid race. I hopped over a center-area barricade to greet some volunteers, ditched my tights in the bag I’d stashed under their work table, and headed to the line.

While bending down to perform my pre-race ritual shoelace tightening, my breath tightened too as I realized my timing chip had popped off. Although I had waited until getting to the Dome to attach my chip with the provided plastic tie, since then I had walked all over the start area. My warm-up jog had taken me several blocks away. And it was ten – no, NINE – minutes to gun time.

I know now and knew then if I didn’t run the race, or ran it without a chip and wasn’t timed, that it would be disappointing but wouldn’t make a big difference in the grand scheme of things. So I tried remaining calm. Knowing that running back to the Holiday Inn was out, I crossed my fingers and quickly started asking anyone who looked official if they’d picked up a chip.

I hit the jackpot pretty quickly when I talked to the guys setting up the finishing mats: One of them had just seen a chip and tossed it into one of the buckets by the finish. As I confirmed a little later that morning, it was mine.

The obvious lesson: Don’t hop over barricades at races because they’re there for a good reason and it’s a great way to break something you’ll want to use later. But it’s also a good idea to ensure your chip is secured to your shoe. I’d never had problems with plastic ties before, and can’t say whether I had left a little slack and that’s why it broke off, but I will say I’ve been a full-on through-the-laces gal as far as race chips are concerned ever since.

Ed. note: That was Bob who found and returned Kelly’s chip.

BAILEY I N S T I T U T E

M u s c u l a r T h e r a p y

Est. 1997

“Redefine the boundaries you have mistakenly placed on your running potential”

MENTION THIS AD AND YOUR NEXT 1 HOUR MASSAGE IS ONLY $55.00

Old Metairie 835.7554 City Park 488.7554 Uptown 2010

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Running is a way of life for me, just like brushing my teeth. If I don’t run for a few days, I feel as if something’s been stolen from me. - John A. Kelly

Putting miles in your training log is like putting money in the bank. You begin to draw interest on it immediately. - Hal Higdon


Getting to the Line

JJ Waguespack

The year was 1999. The race production company I was partners in had spent the previous five years working it's way through the ranks of local, regional, and national duathlon races, won the bid and was charged with the production of that year's World Championship. Like a lot of sports on the amature level, getting to World's involved qualifying at specific competitions by placing at the top of your age group. Even though I had been racing duathlons locally for six years, the

thought of racing at this level never crossed my mind and I had assumed this was out of reach for an average athlete like me. However, while producing the race that year it became apparent that even though I'd never have a prayer of winning my age group, I was actually faster than the tail end athletes in my age group and maybe it worth taking a shot at this.

So the seeds having been planted I embarked on the qualification journey and the year 2000 found me at Duathlon National's looking to race my way into a World's slot. Now even though Duathlon is a red headed stepchild of a sport compared to Triathlon, Nationals always drew a respectable field at the top end of the age groups and the competition is pretty stiff. As a result the end of the day found me still looking as I was just about a minute and a half too slow to beat out the last qualifier and like a true Saints fan all I could do was to "just wait till next year". So not to be beaten I trained and I raced and the year 2002 was soon upon me where once again we had won the rights to produce Duathlon Worlds in the U.S. I was in the best shape of my life that year and ready to tear it up at Nationals. The main problem of course was that because Worlds was in the U.S., athletes were coming out of the woodwork to qualify and once again there was about a minute separating me from that last slot. So close and yet so far.

The years passed and I laid off cycling for about five years to concentrate on running till early in 2008 when a news flash raced across my computer and the spectre raised it's ugly head once again. The Duathlon World Championship was coming to the United States in 2009. Like a junkie needing a fix I knew had to take another shot at it. Out came the bike from it's bed of cobwebs and dust in the corner of the garage and onto the roads. A year of training later and there I was in Richmond, ready to race Nationals. There were twelve slots available. There were nearly 100 athletes in my age group alone which was double the field I faced in 2002 and the high temperature on that April day was expected to hit a record 95 degrees. The opening 10K went pretty well with a 41:30 but less than a mile into the bike I got cramps and fought them for the entire 40K ride. Coming off the bike I was dehydrated, I was toast, I was crawling. There were out and backs on the 5K run where you could tell where your competition was and the time I had made up on the bike was evaporating quickly to the better runners and the heat. It was deja vu all over again with a 1/4 mile climb to the finish, and several guys with a 50 on the back of their leg were running away from me at the end as I crawled up the final hill. As they walked me to the medical tent a buddy of mine who finished earlier came in with the official count, 11th place, 2009 Worlds here we come.

There was no question I was going to be a bottom feeder in my age group at Worlds. I was a tail end qualifier at Nationals and the top guys were running faster opening 10K's at 50+ years old than I ran as a pure runner in my 30's. It was five months till race day and I knew I had to really push the training. There's no need to explain summer training in New Orleans, suffice it to say that the more I pushed the mileage, seems like the slower I got. The time was drawing near and it was eleven days out on my final twelve-miler, just jogging along less than two miles out and pop goes the left hamstring. It was like being shot in the back of the leg and just like that I could smell my race going up in smoke. Ice, heat, massage, and enough Advil to cause a bump in their stock price was the daily routine and two days later I tested the leg on the bike. The good news was I could ride with no problems, the bad news was I couldn't quite walk yet. A few days later and six days out it was time to try a run, or more like a run/walk for 3/4 mile with a closing 3/4 mile of continuous, painful jogging. Two days later I managed two miles straight with less pain and knew that come hell or high water I was going to take my shot. The next day was travel and rest and the following day was a final attempt at running. Three miles up and down the North Carolina hills at an easy pace and I could feel the tightness but the majority of the pain was gone.

Race day was here and the black cloud that had been following me around for ten years decided to have it's final laugh. This time it was the weather. The day started with mid 60's and a foggy-misting rain that kept the roads and athletes wet throughout the Pro and Junior races all morning and contributed to sending a couple pro women to the hospital in crashes. By 3:30 when the age group races went off it was a solid rain. The second lap 10K opening run had few flat spots in it and some of the downhills were downright scary with the rain and so steep that you felt you were going to go down if you attempted to slow down and control your speed. A couple of the climbs were brutal but I knew they would be much worse on the second run with dead legs. While the run was challenging, the bike course had the potential to be downright dangerous. It was two laps of about twelve miles each and there were four downhills with a sharp turn at the bottom. There were a reported 59 curves or turns per lap and while it rained during the run, it poured during the bike to the point there was water washing across the road at several points. A couple of the climbs were brutal, especially by the second lap but I was just happy to survive the bike without crashing as I made it to the final transition. The rain had let up a bit for the second run but the hills had not. I was toast as usual but kept pushing for the final 5K, running scared to keep the few people I passed on the bike from running me down before the finish. Anyone who's run a marathon can appreciate the final 5K at a duathlon of this distance because it's the same feeling. It seems it will never end but eventually it does.

In the end I managed to stay a bit out of the cellar finishing 28th out of 35 with a 2:10:35. It seemed more like a survival test than a race but was fitting given the journey it took to get there. As a typical athlete I look at all the ways it could have been faster and all the things I could have done better, but like a junkie, all I can think about is my next fix. Just wait till next year!


Patellofemoral Dysfunction

Christine Keating, MD

Has anyone ever told you that you were going to have bad knees because you run? I am a doctor and a distance runner and get told that constantly. My response is that there are far worse culprits of knee damage than running such as obesity. Knee injuries are common but can be prevented and/or managed. Patellofemoral dysfunction, aptly

nicknamed "runner’s knee," is one of these very common and painful injuries.

In a healthy knee the kneecap glides smoothly back and forth when bending and straightening the knee. Patellofemoral dysfunction occurs when the kneecap is pulled out of place, or its track, and rubs against the joint, which in turn irritates the surrounding tissues. Pain is usually felt when you bend your knee because with the knee flexed there is more pressure between the patella and the femur. Many times patients complain of pain climbing stairs or when sitting or getting up from a chair. Often times a popping or grinding sensation is felt, sometimes there is swelling.

There are several contributing factors to this condition, among them inadequate muscle strength and muscle balance, an increased Q angle (measurement of angle between quadriceps and patella tendon), and a high arch of the foot. Our quadriceps are our knee extensors. Our quads consist of four muscles, the Vastus Lateralis, Vastus Intermedius, and Vastus Medialis, and the Rectus Femoris. The quadriceps are what keep the kneecap in place and if any one of the four muscles from this group is somewhat weaker it creates an imbalance. Usually the outside muscle overpowers the inner medial muscle (vastus medialis oblique, VMO) pulling the patella off track.

I have found in my practice that maintaining good strength in the quadriceps muscles, particularly the vastus medialis, can help prevent patellofemoral dysfunction by helping to stabilize the patella (the knee cap). The vastus medialis is the muscle that helps with the terminal extension, it helps fully straighten your knee. You also need to improve flexibility by stretching your hamstrings and Iliotibial band. Simple straight leg raises can help strengthen your quads. It is also important to remember RICE, which stands for rest, ice, compression and elevation, especially when you have an acute flair up of pain.


Runner’s Nutrition

Danielle Paciera, RD, CCN

There comes a time in many runners’ lives when quality becomes more important than quantity and enjoying runs rather than logging miles becomes the focus. While there are many factors that affect how a runner feels during a routine run, a race, or even a marathon, one of the most influential is diet.

If you are like most runners you might notice that in the weeks that your eating habits are better, your runs seem easier. You most likely will be able to run longer before becoming fatigued and run faster without much thought or effort. These are a few of the many benefits that come with a solid sports nutrition plan. Diet is the most effective, reliable, and consistent performance enhancer available; and, it doesn’t cost an arm and a leg. Yet despite the obvious impact of diet on performance, runners as a group have some of the worst eating habits of all athletes.

One of the most common mistakes many runners make is focusing on diet only a day or two before an event instead of every day. Diet is certainly important the day of and even the day before the event, be it a 5k or a marathon. Yet, it is never more important than during training.

Athletes compete like they train. If a runner is not fueling well for training runs, that person will be less likely to accomplish speed and distance goals consistently and effectively. Think about it, would you expect to run a marathon at an 8:00 pace if you never ran faster than a ten minute pace in training? For many it is very hard to run even an 8:30 pace when running on empty or running on bad gas during an everyday run.

The purpose of training is to improve performance, but without the proper fuel for training runs peak performance will be less likely during training and therefore even less likely in a competition. It may help to compare the body of a runner to a car. When a car has bad gas it may misfire, idle poorly, hesitate, and stall when accelerating. The engine may even heat up and shut off. Often a car that has had bad gas winds up in the shop ultimately costing more money and wasting more time than it would have taken to go out of the way to get the best fuel for the vehicle in the first place.

A body that has been fed an unhealthy diet consisting mainly of pre-prepared or processed foods is like an engine that has gotten bad gas… Because the fuel isn’t delivering the needed nutrients the body may idle, stall, or shut off, for example, taking longer to reach normal speeds, hitting the wall too soon in a long run, heating up too easily, or simply not running well in everyday runs. Just like cars need to go into the shop, poorly nourished athletes get ill more frequently and are more likely to become injured.

Put in perspective—even if a runner can push through and still make good time or log the miles when being poorly fueled, those runs will most likely feel harder and won’t be as enjoyably. What is the point of running if it isn’t enjoyable?

Knowing what to eat and when to eat it in order to fuel the body for running is not rocket science. The best fuel for the runner’s body without a doubt is pure unadulterated wholesome food found in its most natural state such as fresh

fruits and vegetables, beans and peas, nuts and seeds, and whole grains. Along with energy such choices deliver antioxidants and anti-inflammatory agents.

Runners should start with breakfast and follow with regular wholesome meals every 4-6 hours with snacks in between meals, ideally fueling about every three hours. At least two of these ―fuel breaks‖ should be before and immediately after running. Each meal should contain vegetables and/or fruit, quality protein such as fish and seafood, wholesome carbohydrates, and plant based fats such as avocados, olive oil, nuts, or seeds.

In order to put this into practice it is important to make sure that the kitchen is stocked with healthy choices. After all, how can anyone expect to eat healthy if healthy food isn't available? This starts with regular trips to the grocery. If you don’t have time to schedule a private grocery store tour to learn how to best navigate through the grocery with ease and avoid the dangers lurking in the aisles, here are a few tips to ensure that the best choices wind up in your basket.

Choose foods with the least number of ingredients on the label. For example, a Larabar has 2-6 ingredients depending upon the flavor, while a Myoplex Lite bar has 20.

Avoid foods with words that you cannot pronounce and ingredients you can’t identify. If you were walking down the street and saw a strange object, you wouldn’t put it in your mouth would you? Of course not, but we do often do this

Stocking the Runner’s Pantry

High Quality Carbohydrates

Colorful starchy vegetables like sweet potatoes, winter squash such as acorn squash, butternut squash, and spaghetti squash; beans and peas of every kind like red, white, black, and even adzuki beans, lentils, chickpeas, etc; whole grains like rolled oats, quinoa, wild rice, brown rice, cracked wheat; sprouted whole grain or 100% whole grain breads such as Ezekiel and Alvarado Street bakery; whole grain breakfast cereals such as some Kashi, Nature’s Path, and Cascadian Farm varieties; whole grain crackers like Wasa, Rye Vita, RyeKrisp, AK-Mak.

High Quality Protein

Fish (salmon, tuna, mahi); seafood (shrimp, crab); organic edamame, tofu, tempeh; free range eggs, chicken, turkey and other lean meats such as filet from grass fed beef or bison.

Healthy Fats

Oils: olive oil, sesame oil, almond oil, coconut oil; nuts and seeds: walnuts, almonds, pecans, pistachios, Brazil nuts, pepitas, sunflower seeds; nuts and seeds butters: almond butter, peanut butter, tahini; avocados.

Fruits and Veggies

Dark green leafy vegetables such as romaine lettuce, kale, spinach, mixed greens; cruciferous vegetables like broccoli, cabbage, Brussels sprouts, and cauliflower; plus more veggies of every color and texture; colorful fruits such as berries, cherries, peaches, and plums, pears, and apples; locally grown produce like satsumas, grapefruits, and oranges.


Runner’s Nutrition (continued) when choosing many packaged foods available today.

Read ingredient lists of everything you put into your basket. If a food has any of the following it is better left on the shelf: high fructose corn syrup or corn syrup, hydrogenated or partially hydrogenated oil, artificial coloring, preservatives such as sodium nitrite, and artificial sweeteners such as acesulfame K, aspartame, saccharin and sucralose.

Because diets high in sugar can worsen inflammation and lead to heart disease, diabetes, and weight gain, it is best to avoid products with added sugars. Manufacturers are required to list all of the ingredients contained in the product by weight. So if sugar is listed anywhere other than at the very end of that list it is best to avoid the product unless it will only be used occasionally and in small amounts.

When shopping for grains ideally only whole grain products should wind up in the basket. To identify whole grain products look for the word whole in front of the flour used to make the product in the ingredient list. For example, a whole grain wheat bread will list whole wheat flour instead of enriched and/or unbleached flour. Products that list unbleached, bleached, and/or enriched flours are not whole grain and are better left in the grocery.

Half of what you eat should be fruits and vegetables so make sure that when you are shopping half of the food in your basket is fruits and vegetables.

A quarter of what you eat should be quality protein, so make sure that your basket is a quarter of the way filled with quality proteins such as fish (salmon, tuna, Mahi), seafood (shrimp, crab), eggs, organic low fat Greek yogurt and cottage cheese, edemame, chicken and turkey, lean meats such as filet from grass fed beef or bison.

A quarter of the food you eat should be quality carbohydrates. This unfortunately is where many people go wrong as the carb portion of the cart outweighs the fruits, vegetables, and protein. Make sure that you aren’t walking away with more than you need in this area. Cut back if needed to allow for more vegetables and fruit. Of the carbohydrates coming home in your basket be sure to include legumes (beans and peas), fresh fruit, sweet potatoes, winter squash, and whole grains such as rolled oats, quinoa, brown rice, wild rice, buckwheat, barley, and rye in addition to the regular whole wheat products.

Redefine Your Boundaries of Running

Raven Bailey, President/CEO Bailey Institute

Why do elite endurance athletes incorporate regular massages in their training? To help them have peak performances. The overall objective of regular massage sessions is to help the athlete reach optimal performance through injury-free training. The main difference between sports massage and other massage techniques is that it directly targets and reduces tension in muscles and joints that are affected by

athletic use and injury. The key to getting a massage is not to wait until you're injured or you've just run a hard race, like a marathon.

Some great benefits to getting regular massages are: Shorten recovery time between workouts and racing, loosen muscles that have contracted with continued use, reduce the chance of injury, improve range of motion and muscle flexibility, resulting in improved power and performance.

When you consider the benefits of massage, the cost is well worth it. You can have the best shoes money can buy, but if your hamstring is so tight that you're hobbling when you run, you might as well be running in flip-flops! And race directors don't refund entry fees, even if you're too injured to race.

Okay, now you're convinced!

Wait! Before you run off to go get a massage (pun intended) let’s find the right massage therapist for you. An effective training program should include regular massages but finding the right therapist will be harder then running your first 5K. A massage at your local spa might help with the hang over from the post race party, but not much with your performance. It's important that your therapist has an understanding of anatomy and kinesiology, combined with a knowledge of which muscles are used in running and which are likely candidates for trouble.

If you've never had a massage before, keep these points in mind: Although the experience will be pleasurable overall, be prepared to feel some soreness during your session. Plan a massage on your off-running day. Don't be afraid to talk to the therapist about know how you're feeling, particularly if the therapy becomes too uncomfortable. If the massage brings tears to your eyes, it isn't doing you any good. Make sure you're well hydrated going into the massage and drink plenty of water as soon as the massage is finished.

Raven Bailey, licensed massage therapist for the past twelve years, owns the Bailey Institute of Muscular Therapy in Old Metairie and City Park. He is also a Sports Massage Instructor at Delgado Community College. He’s currently training for the Mardi Gras Marathon 2010. He can be reached at 504.488.7554 or [email protected].

Every time I walk out the door, I know why I’m going where I’m going and I’m already focused on that special place where I find my peace and solitude.

- Sasha Azevedo

―We can lay it on the line, bust a gut, show them a clean pair of heels. We can sprint the turn on a spring breeze and feel the winter leave our feet! We can by God, let our demons loose and just wail on!‖

-Quentin Cassidy in Once a Runner by John L. Parker, Jr.

When people ask me why I run, I tell them, there’s not really a reason, it’s just the adrenaline when you start, and the feeling when you cross that finish line, and know that you are a winner no matter what place you got. - Courtney Parsons

mailto:[email protected]


Expatriate Report

Bryan Lewis, NOTC Grand Prix and Ex Pat

Event: Lausanne Marathon

Location: Lausanne, Switzerland

Date & Time: 25 October 2009 – 10:10 am

Course Description: Out and back course along banks of Lake Geneva. Except for the small towns we ran through, the course was simply the lake on one side with the Alps in the background and the steep hills lined with row after row of grapevines on the other. The vineyards are considered a UNESCO World Heritage site for their age as well as the unique terraced farming. Quite stunning to see (at least for the first half).

Weather: Upper 50’s and overcast, but humid.

Overall Bead Rating: Comparing the race to beads you might get at a Mardi Gras parade, I’d say this race would be some of the nicer beads you keep in the attic for a few years. But, eventually they get donated to charity, much like the beads with a nice plastic medallion from an Orpheus parade.

Race Commentary: Since my last race report (Dinosaur 10K – Deal, England) I geared up for Lausanne by running a couple local London area events. First, in September, I ran the Great Capital Run 5K in Regent’s Park. The most interesting bit about this race was that when you registered you had to choose a side: England, Australia, or the Rest of the World. (The race corresponded with the Ashes Cricket tournament between England and Australia. I think England won but with cricket being as boring and drawn out as it is no one ever knows. Each side received a different color technical shirt in the mail prior to the race that you were supposed to wear during the run. And, then scores were tabulated for each team. To make it even several elites were invited to represent their team. Australia finished first followed by the Rest of the World and then England. It was a very cool sight to see everyone wearing one of the three colored shirts. It made everyone feel more involved in the event.

At the end of September I ran the Sony Ericsson Run to the Beat Half Marathon in Greenwich, home of the Prime Meridian. This race advertised itself as something of a science experiment trying to prove the theory that music enhances performance. Much like the Rock-n-Roll series there were multiple bands and music stations on the course. What was unique to this run was the encouragement for participants to wear their MP3 players to fill the gaps on the course between bands with music. The race also provided a downloadable soundtrack of up tempo songs for free on their website. (Of course this type of thing would not be condoned by the RRCA in the states.) Regardless, I forgot my iPod and ran a PR anyway on a hilly course.

Back to Lausanne. Lausanne is the home of the International Olympic Committee and located in the Southwest corner of Switzerland. Topographically, the town is in the foothills of the Swiss Alps and benefits from a mild climate due to the influence of Lake Geneva. It is often considered part of the Swiss Riviera. Due to the proximity to France, this part of Switzerland is French speaking and also produces similar wines to France. (Although if you go to the wine store looking for Swiss wines you likely won’t find any. Switzerland exports only 1-2% of their wines. I guess that means they drink the other 98%!) The town itself is relatively quiet

except for a large public market place on Saturdays where the name of the game is cheese and chocolate. Lots of cheese and chocolate! Of course, there is an abundance of watch shops (thought about picking up a Rolex, but they are just as expensive in Swiss Francs) and Swiss army knife vendors. (By the way, the Swiss army uses public transport. We were quite surprised to be on the train to Montreaux with a battalion of Swiss troops and their big guns…stored in the overhead bins next to our diaper bag!)

The marathon organization ran like a Swiss watch. Everything was well laid out at the small expo. Runner’s premiums included a nice t-shirt, a small backpack, first aid kit, multiple magazines (all in French), and best of all your choice of a bottle of locally produced red or white wine. All race numbers had the participants name printed on them which I found amusing when the crowd kept yelling, ―Allez, allez, Breeyan.‖

The race started out downhill and I stayed just behind the 3-hour pacer for much of the first half. (The pacers were very easy to see in this race as they wore large balloons strapped to their backs. Luckily, there wasn’t much of a breeze.) As mentioned earlier, the first half was enjoyable. The scenery of running through the vineyards on one side and the Lake on the other was inspirational. Unfortunately it looked the same coming back and I could have used more of a distraction when the cramps settled in at mile 24. (Of course I only knew it was mile 24 due to my trusty Garmin. The course was marked in kilometers. I still haven’t figured out how to pace myself in km’s.) After power-walking for a few hundred meters I managed to make it back to Lausanne and finish in front of the Musee Olympique (Olympics Museum – Free to runners with race number) in 3:07. As with many other marathons a mat was placed a tenth of a mile from the finish and a race announcer called out your name. But, even better than that, the digital clock also showed your name and finishing place. After the race you could go to the marathon website to see the finish line footage. (Nothing like watching yourself stumble across the line!)

The finish line area included multiple vendors for all types of food, including more cheese and chocolate. There was also a beer vendor but, of course, unlike NOLA, none of it was free. Overall I was pleased with the race and would recommend it if just for an excuse to drink wine and eat chocolate.

Next race on the agenda: Considering Seville Marathon in February.


Reach the Beach Relay

Karah Lindbergh

From the flatlands of New Orleans and the South to the rolling hills of New Hampshire came two teams, Fleur de Feat! and Fleur de Feet!, two of more than 400 teams to participate in the Reach the Beach Relay in New Hampshire’s beautiful terrain of New England. Completing 200 miles from Cannon Mountain to Hampton Beach, that was our goal.

Our team captains divided us up based on similar paces for a half marathon so that we could start at the same time and hopefully end at similar times. Our teams were composed mainly of New Orleans-area runners, many of whom run with Catch 22, and some who were new to the group.

We all flew into the chilly winds of Boston at varying times on Wednesday and Thursday, September 16th and 17th. Our teammate Alexis lives just outside of Boston and was kind enough to open her house to us and provide us with a place to store our belongings before we departed on our 24-hour adventure. We had our last ―real‖ dinner for the next 48 hours at a barbecue joint called Redbones, then we packed all we would need (or that would fit in the van) and headed to Lincoln, N.H., a town near the starting line. We awoke to have our team meeting on Friday morning, receive our team ―504‖ shirts, and get pumped about our upcoming run. We then loaded up our vans with our teammates and headed to Cannon Mountain.

Cannon Mountain was chilly and foggy with a drizzle at the start. At 2:20 p.m. on Friday, Sean Fitzwilliam and Brian Jackson led our teams off onto the journey into the tree-lined path of Franconia Notch State Park. The route was through picturesque towns in New Hampshire. There were 36 legs of the relay, eleven or twelve people per team, with each team split up into two vans. It took about eight hours for all our team members to finish their first legs of the run, and then it was time to start all over again. After one van full of teammates finished with their legs, we would either go cheer our other van on, or go try to munch on some fuel or take a nap.

Taking a nap in a van with five other bodies is not an easy task. And as you could imagine, we got to know our van-mates quite well. As the temperature dropped into the 40’s and darkness fell we started adding layers of clothing and our reflective gear and blinky lights and ran through the night. The smaller towns along the way were very hospitable. Water, coffee, and soup were among the selections for a ―late night‖ treat at the stops. In the morning, although it was still chilly, the sunshine brought warmth that was very welcome among our teams from the South. We pressed on through the little cities of New Hampshire until our final runners reached their last leg. And what a beautiful sight and experience that it was to Reach the Beach! What camaraderie to see our teammates waiting at the finish line on Hampton Beach to celebrate together!

Who would have known how right on our predicted finishing times could be, as we finished up 31st and 32nd out of 402 teams! And fifth and sixth out of 124 teams in the Mixed Open Men/Women division! Our teams ran continuously for a

little over 25 hours, maintaining an average 7:17-7:20 min/mile pace. Wow! And who would’ve thought us Southern folk could tackle those rolling hills and cold the way we did!!

As far as my personal experience, it was one of the best experiences of my life. I was nervous about running with such a talented group of runners and was hoping that I was trained in my miles enough and wouldn’t slow this group down. I was nervous about the cold, I was nervous about the hills, but it all ended up just coming together. Everyone kept reassuring me that they were not worried about ―winning the race‖ but just having a good experience with the group. I had the pleasure of being the final leg and running through the finish line at Hampton Beach with our teams cheering us through the finish! Personally as well as athletically, I think we all ended up balancing each other out. What a beautiful experience, and I think we all agree that we would do it again in a heartbeat!

About the Reach the Beach Relay: The Reach the Beach (RTB) Relay is the longest distance running relay race in the United States. The relay takes place at the start of the New England foliage season. Teams that can have as many as twelve people or fewer than six people rotate through 35 transition areas as they cover the approximate 200-mile distance of the race. On a twelve person team each relay team member runs at least three legs of varying lengths and difficulty, covering an average total distance of about seventeen miles. Ultra teams that have closer to six runners run much farther in distance. The runners rotate in a set order once the race begins and are obligated to follow this rotation until the final runner Reaches the Beach! Check it out at www.rtbrelay.com.

Team members, standing from left to right: Karah Lindbergh, Jeff Nittrouer, Teresa Jones, Andrew Lilly, Adrienne Truxillo, Jon Moses, Jennifer Brizzolara, Sean Fitzwilliam, Brian Jackson, Bowdre Alverson-Banks, Rich Stolz, Tim Phillips, Kirsten Feil, Sarah Harelson Truxillo, Tom Sawyer, Alexis Wruble, Shawn Wilber; kneeling from left to right: Megan Broussard, Kelly Nicholas, Patrick Melancon, Jace Gohres, Pablo Labadie; not pictured: Pablo Guth, Santilla Victorian.

http://www.rtbrelay.com/


RiverShack Run Saturday, September 19, 2009, 7:00 PM RiverShack Tavern, Jefferson, LA Race Director: Chuck George, New Orleans Track Club Benefiting the Angel on Earth Foundation

A field of over 500 turned out on a warm summer evening for the RiverShack Run. Brandon Wingate and Allison Moll led the way in the 2 mile, finishing at 10:38 and 11:47 respectively. Race highlights included plenty of Ci Ci's pizza, red beans and rice from the RiverShack's kitchen, Pepsi and Michelob Ultra Light Beer. The post race party inside the Tavern featured the Mustard Brothers Band. Proceeds benefit the Angels on Earth Foundation.

2 Mile Award Winners Place Male Age Time Female Age Time

Overall Open 1 Brandon Wingate 35 10:38 Allison Moll 32 11:47

Overall Masters 1 Bryan Smith 47 11:20 Barbara Gubbins 49 12:03

Overall Grandmasters 1 Johnny McBride 50 12:20 Kathleen Welch 53 13:50

Overall Seniors 1 J. Roger Brown 61 12:45 Jamie Manders 64 19:10

Age Group 19-Under 1 Miles Zervigon 13 14:28 Brittany Dupre 16 14:46 2 Alex Monier 12 14:38 Aspen Irvine 12 15:22

Age Group 20-24 1 James R Penn 20 12:17 Tory Sciortino 23 14:15 2 Chuck Bretzin 24 13:05 Amber Malone 22 20:54

Age Group 25-29 1 Daren Brungardt 27 10:40 Megan Gubbins 27 12:09 2 Chaz Caiodo 28 10:49 Eva Lustigova 28 12:19

Age Group 30-34 1 Mike Fried 30 12:10 Jessica Morris 31 15:00 2 Teddy Lopez 33 13:11 Sarah Roberts 30 16:21

Age Group 35-39 1 Alberto Hernandez 35 12:20 Vanessa Blanchard 37 16:54 2 Richard Strasbourg 38 12:53 Michelle Smith 36 18:41

Age Group 40-44 1 Keith Balza 41 11:29 Shawn Holliday 44 14:25 2 Tim Irvine 41 11:58 Terrey Perrault 44 14:58

Age Group 45-49 1 James Miller 46 11:41 Mary Lambert 49 15:46 2 Bryon Adams 46 11:43 Paulette Reasonover 49 16:00

Age Group 50-54 1 John Hayes 50 12:25 Susan Manikin 52 15:20 2 Mike Dugger 54 12:57 Sue Rice 50 15:35

Age Group 55-59 1 Larry Price 59 13:04 Wanda Whitney 55 16:52 2 Terry Puglis 57 14:20 Marcia Finkelstein 58 19:44

Age Group 60-64 1 Ken Mire 60 12:59 Helene Price 64 20:17 2 Pat Clancy, Jr. 61 13:03 Jackie Wolverton 62 20:34

Age Group 65-69 1 Tad Jurgens 67 13:54 Sandy Giannobile 65 20:47 2 Lee Rhodes 68 15:37

Age Group 70-74 1 John Rincon 70 17:35 Betty Waguespack 74 33:07 2 Bill Jennings 70 18:04

Age Group 75-79 1 Bob Sylvester 78 24:13

Age Group 80-Over 1 Bill Cox 81 20:41 2 Arthur Gassen, Jr. 85 25:30

Overall Racewalkers 1 Glen Bodet 48 16:11 Pat Driscoll 56 22:33 2 Jose Villlalta 52 20:09 Jane Phelps 63 25:53 3 Duke Wolverton 62 22:10 Marie Merrick 67 27:35

For complete results and more photos see the NOTC web site at runNOTC.org.

http://runnotc.org/


Middendorf’s Manchac Race Saturday, October 10, 2009, 7:30 AM Middendorf’s Restaurant, Manchac, LA Race Director: Chuck George, New Orleans Track Club

10 Mile Award Winners Place Male Age Time Female Age Time

Overall Open

1 Matt Manning 29 56:24 Megan Broussard 23 1:07:32

Overall Masters

1 Tom Luongo 45 1:01:49 Tamara Fryer 40 1:22:40

Overall Grandmasters

1 Graham Boyce 50 1:03:04 Lisa Rusteyer 52 1:24:30

Overall Seniors

1 Pat Clancy, Jr. 61 1:18:33 Yvonne Thomas 65 1:41:48

Age Group 10-under

1

Age Group 11-14

1 Carlos Zervigon 11 1:13:25

Age Group 15-19

1 Paul Dauterive 16 1:07:39

2 Brandon Barbin 17 1:20:40

Age Group 20-24

1 Matthew Cutrer 24 1:10:20 Cigi Dufrene 23 1:39:30

2 Brandon Ferrari 20 1:17:53 Rebecca Pevey 24 1:41:18

Age Group 25-29

1 Walker Saik 25 1:00:40 Shima Ito 27 1:10:02

2 Jacob Schrieffer 26 1:04:16 May King 25 1:10:39

Age Group 30-34

1 Sean Fitzwilliam 30 57:50 Mary Smith 34 1:15:11

2 Drew Baldwin 34 1:02:33 Vilma Cervantes 30 1:16:17

Age Group 35-39

1 Bill Borrouso 37 1:04:25 Lisa Stewart 39 1:28:20

2 Matt Leffert 38 1:04:30 Monica Embers 36 1:28:54

Age Group 40-44

1 Doug Holmes 42 1:03:50 Terrey Perrault 44 1:24:27

2 Keith Balza 41 1:05:13 Pam Congemi 40 1:24:30

Age Group 45-49

1 James Miller 46 1:02:58 Marianne Garvey 47 1:23:50

2 Andrew Olivier 47 1:03:40 Robin Pringle 45 1:23:57

Age Group 50-54

1 Dave Dessauer 53 1:09:33 Sue Rice 50 1:32:30

2 J. J. Waguespack 50 1:10:29 Lilli Brown 50 1:35:02

Age Group 55-59

1 Larry Price 59 1:17:39 Wanda Whitney 55 1:42:21

2 Mike Risey 58 1:23:40 Linda Fussell 57 1:51:00

Age Group 60-64

1 Donnie Breland 63 1:26:12 Jamie Manders 64 1:51:40

2 Francis Braud 62 1:32:11 Hally McCrea 61 1:32:40

Age Group 65-69

1 Tad Jurgens 67 1:20:00 Sandy Giannoble 65 1:54:21

2 Doug Alexander 69 1:32:40

Age Group 70-74

1 John Rincon 70 1:43:48

2 Charles Lataxes 70 1:44:28

Age Group 75-Over

1

Overall Racewalkers

1 Aaron Boudreaux 52 1:57:51 Pat Driscoll 56 2:05:24

2 Duke Wolverton 62 2:02:02 Jane Phelps 63 2:14:00

3 Bill Elrod 73 2:15:23 Lisa Pitre 49 2:29:54

Despite the forecast calling for bad conditions the race day weather was very good with overcast skies, a brief light rain, and mild temperatures. The near 100 pre-registered no-shows really missed out on a good time.

In the feature 10 Mile race Matt Manning led throughout and took overall honors at 56:24 with Sean Fitzwilliam and Walker Saik coming in next at 57:50 and 1:00:40. Megan Broussard had an equally lengthly overall lead in the women's 10 Mile division winning at 1:07:32. She was followed by Shima Ito at 1:10:02 and May King at 1:10:39. Manning and Broussard also claimed the Louisiana RRCA 10 Mile State Championship titles. The 5K had Kevin Kirscher and Kathleen Welch first overall at 18:44 and 22:20.

Even with an area power outage that was not fixed until 9:30 AM Middendorf's Restaurant managed to quickly cook and serve their signature fried thin catfish with cole slaw and pototo salad to all in attendance in a matter of a few minutes. Thanks to the sponsorship support of Hancock Bank, Acadian Ambulance, Michelob Ultra, Kentwood Springs Water, and Coca-Cola.


mailto:[email protected]://runnotc.org/


5K Award Winners Place Male Age Time Female Age Time

Overall Open

1 Kevin Kirscher 18 18:44 Kathleen Welch 53 22:20

Overall Masters

1 J. Roger Brown 61 21:02 Shawn Holliday 44 24:00


1 Jonathan Bracey 52 21:42 Anne Meyer 53 28:28

Overall Seniors

1 Lee Rhodes 68 25:29 Helene Price 64 29:59

Age Group 10-Under

1 Parker McBride 10 23:20 Hannah Eyster 9 55:04

2 Dawson Gilding 9 23:37

Age Group 11-14

1 Carlos Andino 14 21:25 Jelemo Andino 12 35:51

2 Miles Zervigon 13 24:17 Emily Stevens 11 41:30

Age Group 15-19

1 Norman Borne 17 22:44 Elizabeth McConnell 18 25:45

2 Jonathan Downing 16 27:19 Annie Foster 16 31:07

Age Group 20-24

1 Josh Chauvin 24 19:44 Alyssa Sirosiphon 20 32:31

2 Reginald Darby 20 25:35 Molly Bel 24 34:23

Age Group 25-29

1 Nick Judice 27 20:49 Jennifer Bromen-Fulks

27 25:32

2 Shane Meyer 26 22:18 Darci Reggio 28 27:45

Age Group 30-34

1 Emanuel Cabria 31 23:50 Lisa Angello 33 29:29

2 Paul Dey 34 24:14 Sarah Wiseman 30 30:01

Age Group 35-39

1 Phil McMichael 37 25:20 E. Rauer ? 38 26:50

2 Wade Bendit 39 26:32 Jeanifer Rouss 35 30:08

Age Group 40-44

1 Howard Hilton 40 22:32 Deadra Petty 40 26:01

2 James Street 42 22:42 Stephanie Veron 44 27:05

Age Group 45-49

1 Jay Taylor 45 26:35 Jeannie Foste 45 31:07

2 Nick Friedman 47 26:55 Pamela Finley 45 31:24

Age Group 50-54

1 A. J. Sommers 54 23:59 Marcia Finkelstein 52 32:09

2 Jerry D'Aquin 50 25:31 Leone Ferrari 53 36:15

Age Group 55-59

1 Tom Anderson 58 25:50 Kathlyn McMichael 59 33:10

2 Kent Laplace 57 34:17 Philomena Rube 57 41:15

Age Group 60-64

1 Frank Payne 64 26:28 Jackie Wolverton 62 32:44

2 Ron Durkes 63 27:18 Cheryl Durkes 63 44:25

3 Merrie Bennett 64 52:04

Age Group 65-69

1 Roy Johnson 65 26:10 Carol Barrios 65 45:14

2 Wayne Bourgeois 66 32:44

Age Group 70-74

1 Betty Waguespack 74 49:25

2 Elizabeth Tosterud 70 57:45

Age Group 75-79

1 Ed Wilson 75 45:25

Age Group 80-Over

1 Bill Cox 81 34:40

Overall Racewalkers

1 Steve Attaya 61 36:10

2 Reginald Harley 53 41:12

3 Oliver Dailey 62 49:27


UNCF Fund Run/Walk Sunday, October 11, 2009, 8:30 AM Audubon Park Riverview, New Orleans, LA Race Director: Chuck George, New Orleans Track Club


Overall Open

1 Mark Dotson 18 17:14 Ebony Harding 22 20:49

Overall Teens

1 Tyler Touchet 19 18:20 Ebone Pierce 18 29:36

Overall Masters

1 Paul Bonds 54 19:59 Lisa Parker 41 27:56


1 Randy Rainey 51 25:32 Dora Thomas 54 31:12

Overall Racewalkers

1 David Lanoue na 35:30 Pat Driscoll na 36:20

Dillard/Xavier Students

1 Mark Dotson 18 17:14 Ebony Harding 22 20:49

Dillard/Xavier Employees

1 Bobby Williams 30 29:30 Amy Hilte 40 35:00

For more photos see the NOTC web site at runNOTC.org.

First place male finisher Mark Dotson.

First place female finisher Ebony Harding.



Susan G. Komen Race for the Cure Sunday, October 11, 2009, 8:30 AM City Park, New Orleans, LA Race Director: Chuck George, New Orleans Track Club

Nearly 10,000 runners and walkers took part in the 13th Annual Susan G. Komen Breast Cancer Foundation's "New Orleans Race for the Cure." Perfect weather greeted the tremendous crowd of participants that included several hundred teams and thousands of individual runners and walkers. Overall 5K winners were Sean Allerton at 15:50 (winning for the third consecutive time) and Michelle Hymel repeating in the women's division with a fast 18:28. Bev Veals participated in her 118th Race for the Cure 5K and was the 1st Survivor finisher at a time of 22:07. Thank you for your support!


Overall Open

1 Sean Allerton 25 15:50 Michelle Hymel 25 18:28

2 Brandon Wingate 35 16:05 Allison Moll 32 18:55

3 Phillip Glotser 25 17:09 Danielle Murphy 17 19:05

Overall Masters

1 Robert Scott 41 17:34 Donna Wrobel 44 23:19


1 Phil Jones 54 17:38 Wendy Raso 50 27:30

Overall Seniors

1 Pat Clancy, Jr. 61 21:13 Tillie Clark 62 29:23

Overall Racewalkers

1 Gary Sells 58 40:24 Pat Driscoll 56 36:30

Breast Cancer Survivors Overall

1 Bev Veals 45 22:07

2 Maureen Koch 46 24:30

3 Margaret Beer 51 28:00

Breast Cancer Survivors Masters

1 Michelle McCarthy 51 29:40

Breast Cancer Survivors Seniors

1 Gale Sheridan 61 30:14


Marbury Little (Honorary Breast Cancer Survivor Chair) with 1st Overall Breast Cancer Survivor 5K division winner Bev Veals and race co-chair Allene Thaller.

footprints · 2009. 11. 13. · footprints september/october 2009 [ 2 ] established 1963 p.o. box...

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