november 2013 edition the e-rundown e-rundown november 2013 edition ... so please try and do what...
TRANSCRIPT
The e-RUNDOWNThe e-RUNDOWNNovember 2013 Edition
Monthly newsletter of the TIDEWATER STRIDERS Running Club. One of the nation’s largest running organizations.
Upcoming Events
Saturday, November 91-Hr Postal Racewalk
Monday, November 11ODU Accounting 5K
Saturday, November 16Cause Life 5K & Mile
Saturday, November 23Virginia Beach Runway
Jingle Bell Run
Thursday, November 28LAST Grand Prix Race
Tidewater Striders Turkey Trot
Thanks to the Tidewater Striders Volunteers
Enjoying the festivities at the Annual Volunteer Party are: Front Row: John Brill, Gene Bachman, Carole Bachman, Lisa Armistead, Susan Ashley. In the back: Joe Velez, Sunny Fox, Bill Fox, Jami Callahan-Brill. Photo courtesy of Carole Bachman
Striders Board Members in attendance at the Annual Volunteer Party at the Ocean View Fishing Pier are Jean Phelan, Rich Hildreth, Barb Mathewson, Lisa Armistead, David Harrah, Deb Sommer, Steve Shapiro, Dan Edwards, and Amiele Barakey. This photo and cake photo are courtesy of Goody Tyler.
Electronic Ballot Coming Soon - Read about the Board of Director Nominees
The RUNDOWN - November 2013
2
ContentsStriders Service Directory . . . . . . . . . 2President’s Corner . . . . . . . . . . . . . . 3Notes from the Editor . . . . . . . . . . . . 3Done Them All . . . . . . . . . . . . . . . . . 3Earn a Race Pass . . . . . . . . . . . . . . . 5First Landing State Park . . . . . . . . . . 5Happy Birthday! . . . . . . . . . . . . . . . . 6Tidewater Strider Board of Directors Elections . . . . . . . . . . . . . . . . . . . . . . 7Vote by E-mail . . . . . . . . . . . . . . . . . 7Debris Pickup . . . . . . . . . . . . . . . . . . 9Expanding Horizons . . . . . . . . . . . . 12by Jordan “Buddy” Levitin . . . . . . . . 12USATF National 5K Race Walk . . .13Welcome Aboard . . . . . . . . . . . . . . 13Volunteers Needed for the 50K . . . 13BOD Minutes . . . . . . . . . . . . . . . . . 14Membership Drive Winner . . . . . . . 14Volunteer Opportunities . . . . . . . . . 14Promise Kept… . . . . . . . . . . . . . . . 15We Need Your Help!! . . . . . . . . . . . 16Tidewater Singlets . . . . . . . . . . . . . 16The Athlete’s Kitchen . . . . . . . . . . .17New Energy . . . . . . . . . . . . . . . . . . 18Tidewater Striders Training Sites . 19Membership Expirations . . . . . . . . . 20Striders on the Road . . . . . . . . . . .23Special Discounts . . . . . . . . . . . . . 25Striders Tweet . . . . . . . . . . . . . . . . . 25RUNDOWN Ad Rates . . . . . . . . . . . 25
2013 Board Of Directors Officers:Jean Phelan, President (681-0248)[email protected] Hildreth, Vice President (481-9027) [email protected] Sommer, Secretary (623-0594)[email protected] Edwards, Treasurer (717-0259) [email protected] are elected by BOD from BOD and serve 1 year terms from January thru December . Board Members thru Dec 2013Amiele Barakey (757-650-2431)[email protected] Edwards*Jean Phelan*Steve Shapiro (592-6720)[email protected] Lori Sherwood (406-1247)[email protected] Sommer *Board Members thru Dec 2014Lisa Armistead 748-7512 [email protected] Celesia 481-9514 [email protected] Harrah 636-2204 [email protected] Rich Hildreth*Barb Mathewson [email protected] Williams 531-9220 [email protected]:Advisory: Mel Williams *Audit: Bethany Sanchez (471-8233)Awards: Deb Sommer and Sharon RodierBanquet: Ada Lester - [email protected]: Dan Edwards*Constitution & Bylaws: Mel Williams*Elections: Susan Snead (285-7716)Grand Prix: Running: Marie Price, [email protected] Triathlon: Sharon Rodier * Walking: Lori Sherwood * Youth: Angelo Celesia [email protected] Hall of Fame: Mel Williams*History: Randy Cook 757-642-0348 [email protected]: Dave Harrah*
Membership: Bob Brunner (757-270-0285) [email protected]: Joan Gustafson (621-6473)[email protected]: OPENPublications: Lisa Armistead Public Relations & Publicity: Randy Cook 757-642-0348 [email protected] Committee Co-Chairs: Rick Brown (499-5506) [email protected] Edwards*Scholarship: Dan Edwards*Teams: Gene Edwards [email protected] Senior Men’s- Mel Williams (531-9220) [email protected] Master Women - Jami Callahan Brill [email protected] Senior Women - Susan Snead 757-467-1300 [email protected] Women Open - Elizabeth Campos (415) 350-8696 [email protected] Men Open-Martin Stacin 757-484-1866 [email protected] Men Masters-Tommy Nesson [email protected] (757) 479-0745 Triathlon -Gene Bachman - 467-0898 [email protected] Walk -Steven Shapiro Youth - Angelo Celesia (288-7715) [email protected]: Sharon Rodier*Volunteer: Rich Hildreth*Walking: Heidi Sleasman [email protected] Web Site: Tommy Neeson [email protected]: Dan Edwards*Other Contacts:Adopt-A-Highway: Rich Hildreth*Community Service: Chris Catoe (425-6556) [email protected] Energy: Angelo Celsia [email protected]: Ada & Allen Lester [email protected] Web Site Manager: Steve Speirs (478-6403)[email protected]*Board members contact information is not re-peated Please see their BOD listing for contact information .
Striders Service Directory
The RUNDOWN is published monthly by the Tidewater Striders, a non-profit educational and recreational organization for running, walking and triathlon enthusiasts in the Tidewater Virginia area. Opinions expressed in the RUNDOWN are not necessarily those of the Editor or the Tidewater Striders Board of Directors.
Click for AD rate info
The RUNDOWN - November 2013 - Issue Number 451Tidewater Striders Rundown, 712 Redgate Ave #1, Norfolk, VA 23507 or newsletter@Tidewater Striders .comDeadline is the 20th of every month, may be earlier during the holiday seasons .Letters and Comments are appreciated, please send to ada@TriDuo .com
3
The RUNDOWN - November 2013President’s CornerMembers:
There are a lot of thank you’s in this column, since Thanksgiving is right around the corner. As many of you heard the Distance Series is back at Dismal Swamp. I want to thank a very special member who tried his hardest for us to get back to Ft. Story. As many of you know, the military is going through some hard budget times, and at this point in time it was just too hard to get approval. We will not give up, and will try again next year. We are changing things around from the usual for the Distance Series and we will have miles instead of kilometers. We will have some great giveaways and we have managed to keep the price the same as last year. Please remember the discount is good until December 31st. If you have a race pass or are a Golden Runner you do have to mail your registration form.
I had the privilege of attending one of the practices of the POWER kids. I want to thank each and every coach who gives their time to that special group and to all 4 locations of New Energy. Our coaches truly are an example of volunteerism at its finest. Please remember that we are a volunteer club. Everyone should and can do a little something throughout the year to make the Strider’s even stronger.
I’m very thankful that we have a club with so many members and we truly are a walking, multi-sport and running Club.
Please check the Rundown to review the candidates that are running for the Board. You should expect to see an e-mail in the next week or so, with a ballot for members to reply to.
November is National Running Safety Month, so please try and do what you can to make yourself visible.
Our biggest race of the year is the Turkey Trot so please come out and help either Wednesday or Thursday. See everyone there. If the weather holds out, look for the new Striders’ flag.
Keep moving,Jean
Notes from the EditorWow - we have many article contributions this month. Please take the time to read them and thank the authors so they know they were read. It motivates them to keep writing.
Information on all the nominees running for the Board is inside. Unlike our recent state election, there has not been any mud-slinging and all the nominees are worthy of serving on the board but there is only room on the board for 6 of the 7 nominees. Please check your email for the ballot and remember to vote!
Please keep sending in articles and PLEASE send more pictures!
See ya at the racesAda Lester, [email protected]
Done Them AllThe following Striders have finished all the running Grand Prix races in 2013 through the Neptune Festival 8K. The next and final race for the 2013 Running Grand Prix is the Tidewater Striders Turkey Trot. Email Marie Price - [email protected] with any Grand Prix questions.
George (Patrick) BenishJennifer CowellSusan HagelTony HeimerJon LeidingMichael Nicolaides
Jocelyn Morken, Cheryl Monaco, Glenda Dennison, Sherry Celesia, & Cathie Sykes at the Medoc Trail Packet Pick-up .
VolunteersTurkey Trot Neighborhood
Notification – Door Hangars
October 27, 2013Brian Breeden
Eric CowellJennifer CowellVirginia DavisDan EdwardsSue EdwardsDave Harrah
Deb Sommers
The RUNDOWN - November 2013
4
Tidewater Striders Race Schedule2013 November 9 1-Hr Postal Racewalk On Track at Tallwood HS
Please note that race day registration is not avail-able . There will be two heats; walkers must be available to count laps for the heat they are not in . The race director will submit all results to the Shore AC for the Postal results .Steve Durrant sdurrantrdh@cox .net
115K Run/Walk for the Music Bells Mill Park, Enjoy your Monday Holiday with a 5K to support the
Chesapeake Oscar Smith Orchestra . This is also a great recovery run for your weekend long runs or races . Deanna .Kringel@cpschools .com
23 Virginia Beach Runway 5K & 1/2 Mile Run Virginia Military Aviation Museum
Join the Tidewater Striders Race Director of the year at the Second Annual VB Runway 5K . The race is as creative as the website . Run among dinosaurs and planes with the Tidewater Alliance . Volunteers are also needed, either email Iris Welsch at iris26pt@hotmail .com or leave a VM at 757-462-6810 . RD: Jennifer Jeffers horseshoecrab@cox .net
23 Jingle Bell Run Old Dominion Univ Wear a holiday themed costume . Tie jingle bells to
your shoelaces . Raise funds to fight arthritis, the nation’s leading cause of disability . Run or walk a 5 kilometer route with your team members and celebrate the season by giv-ing . Angela Courtney acourtney@arthritis .org
28 Tidewater Striders Turkey Trot Mount Trashmore While there are many races to choose from on
Thanksgiving, bring your family and friends to the Striders 36th Annual Turkey Trot . The race is a fundraiser for the Scholarship fund which provided $19,000 in scholarships for the 2013-14 school year . Dan Edwards lionrun@aol .com
December 7 Surf-n-Santa** 10 Miler & Frosty’s 5K & Rudolph’s
1K . Everyone gets a Santa Hat, medal, and enter-tained by Strictly Business at the postrace party . Produced by J&A Racing
21 Seashore Nature Trail 50K The popularity of this event among Ultra Runners nationwide continues
to grow . It is also an opportunity for our local runners to test an Ultra . It all takes place in the confines of First Landing State Park . Don’t want to run but would like to see what it is all about, please volunteerRace Director: Stacin Martin stacin .martin@gmail .comVolunteer Coordinator: Rosemary Plum at rplum1@verizon .net
2014January 1 Garden 2 .014 Mile Fun Run through Holiday Lights
at Norfolk Botanical Garden . 4pm - 7pm The Striders love the Garden during the summer, now en-joy a special evening in the winter! Registration is available online only and the event is expected to sell out so register early .
4 Tidewater Striders Distance Series 10M/6M Dismal Swamp Canal Trail
The 10 Mile race is the first race of the 2014 Running Grand Prix . All races in the Series are part of the Walking Grand Prix . Runners who complete all three races of a Series (6-9-12 Mile or 10-15-20 Mile) will receive a Strider Beach Towel . The postrace Social will take place at Ca-hoon Plantation Golf Course . Jean Phelan - jphelanrun@gmail .com
11Frosty Cross Country 5K - run the Sportsplex Cross Country Course . There is also a 1 Mile Walk before
the 5K . Proceeds benefit the Blind, Sight Impaired, Hearing Impaired, Diabetes Research, Lions Diabetes Youth Camp, Preschool Vision Screenings, Scholarships . All participants receive a long sleeve t-shirt and entry to the Postrace party . Paul Steele - steelepe1905@gmail .com
25 Tidewater Striders Distance Series 15M/9M Dismal Swamp Canal Trail
All races in the Series are part of the Walking Grand Prix . Runners who complete all three races of a Series (6-9-12 Mile or 10-15-20 Mile) will receive a Strider Beach Towel . The postrace Social will take place at Cahoon Plantation Golf Course . Jean Phelan - jphelanrun@gmail .com
February 22 Tidewater Striders Distance Series 20M/12M
Dismal Swamp Canal Trail The 20 Mile race is the second race of the 2014 Running Grand Prix . All races in the Series are part of the Walking Grand Prix . Runners who complete all three races of a Series (6-9-12 Mile or 10-15-20 Mile) will receive a Strider Beach Towel . The postrace Social will take place at Ca-hoon Plantation Golf Course . Jean Phelan - jphelanrun@gmail .com
** Strider Supported non-Strider events We seek your ideas and input on our schedule. Questions and suggestions can be sent to [email protected]
Just in - the rest of the First Quarter 2014 RacesMarch 2 - Pembroke Meadows 1 Mile RunMarch 9 - Cox Falcon 5k & 1 MileMarch 15-16 - Shamrock Marathon WeekendMarch 22 - CERT 5KMarch 23 - New Castle MileMarch 29 - Princess Anne Sentara 5K
5
The RUNDOWN - November 2013
Sep 30, 13
ASSETSCurrent Assets
Checking/SavingsBk of Amer Ckg 13,903 .73Bk of Amer Money Mkt 150,453 .93Bk of Amer Scholarship Escrow 11,004 .49Bk of Hampt Rds Rest'ed Acc'ts
BkofHRCD 1 .1% - 1/25/14 PSEdw 40,000 .00BkofHRdCD 1 .1% 1/25/14 Bashara 40,000 .00BkofHRdCD 1 .1% 1/25/14 Youth 7,500 .00BkofHRdCD 1 .1% 1/25/14Gen'l Ops 20,000 .00BkofHRdCD 1 .1%1/25/14 GenSchol 64,000 .00
Total Bk of Hampt Rds Rest'ed Acc'ts 171,500 .00
Total Checking/Savings 346,862 .15
Accounts ReceivableAccounts Receivable 5,789 .00
Total Accounts Receivable 5,789 .00
Total Current Assets 352,651 .15
Fixed AssetsAccummulated Depreciation -19,324 .00Equipment 63,070 .00
Total Fixed Assets 43,746 .00
TOTAL ASSETS 396,397 .15
LIABILITIES & EQUITYLiabilities
Current LiabilitiesAccounts Payable
Accounts Payable 420 .51
Total Accounts Payable 420 .51
Credit CardsUSAA MC 101 .69Visa Credit Card 1,399 .32
Total Credit Cards 1,501 .01
Total Current Liabilities 1,921 .52
Total Liabilities 1,921 .52
EquityOpening Bal Equity 108,156 .65Retained Earnings 290,294 .09Net Income -3,975 .11
Total Equity 394,475 .63
TOTAL LIABILITIES & EQUITY 396,397 .15
2:28 PM Tidewater Striders10/05/13 Balance SheetAccrual Basis As of September 30, 2013
Page 1
bal
Runners 2013 Grand Prix
Turkey Trot 10kNovember 28, 2013
To sign-up for the Grand Prix - email Marie Price - [email protected]
Earn a Race PassVolunteering does pay! Volunteer for a two hour shift at the Tidewater Striders Membership Booth at the packet pick ups listed below:
Turkey Trot Packet Pick UpMt. Trashmore, YMCAWednesday, November 21 1 to 7 PM
Surf –n – Santa 10 MilerVirginia Beach Convention Center.Friday, December 6th, 2 to 8 PM,
First Landing State ParkThe superintendent at First Landing State Park asked me to put out to our membership that the park wishes to provide some measure of work to keep the main trail from being underwater periodically. If there is anyone in the membership who has ideas of how they might do that, please come forward and offer suggestions.
~Rich HildrethPlease email [email protected] if you have any ideas or need more information.
SAVE THE DATEAnnual Awards & Hall of Fame Induction
February 8, 2014This if not just for awardees but a chance to honor our top athletes, volunteers, 2014 Hall of Fame Inductees, and have a great time!
New member Scott Packard races Barry Pi-eters mid-way during the Neptune Festival 8K .
The RUNDOWN - November 2013
6
Sep 13
IncomeClub Race Reven
50K Trail Ultra 3,160 .00Postal Racewalk / Mile Race 32 .00
Total Club Race Reven 3,192 .00
Elite-RnR Support 470 .00Exec Race Comm 5,236 .00Interest Income 12 .81Membership Rev 1,278 .72Newsletter Rev 50 .00Scholarsh+TTrot
T-Trot Revenue 603 .72
Total Scholarsh+TTrot 603 .72
Youth Revenue 130 .00
Total Income 10,973 .25
ExpenseClub Race Exp
50K Seashore Ultra 185 .00
Total Club Race Exp 185 .00
ERC-Van & Trail 85 .50ERC Race Oper's 630 .35Membership Exp 79 .00President 395 .00Youth Devel . 76 .00
Total Expense 1,450 .85
Net Income 9,522 .40
2:34 PM Tidewater Striders10/05/13 Profit & LossAccrual Basis September 2013
Page 1
pro
VolunteersAdopt - A - Trail
October 20, 2013Amiele Barakey
Rich HildrethDick BrothersChris Catoe*
Jennifer CowellErnie EverettBrad Hildreth
Jeannine JonesRon Jones
Terence Toatley*Adopt-a-Trail Coordinator
Happy Birthday!In November, 128 Striders are celebrating their birthday and 36 are MOVING ON UP to a new age group.
Summer Vincent Nov . 2Kenneth Greenwell Nov . 3Stephen Davidson Jr . Nov . 5Haley Grogan Nov . 5Jordan “Buddy” Levitin Nov . 6Dean Wewetzer Nov . 8Derek Wofford Nov . 8Brenda Houck Nov . 9Estelle Craib Nov . 9Kevin Park Nov . 10Lauren Gibson Nov . 10Wayne Deyette Nov . 11Jacob Tate Nov . 11Elvira Ramirez Nov . 12Danielle Barrow Nov . 14Scott Hemelstrand Nov . 15Daniel Nichols Nov . 15Charla Diggs Nov . 15Jonathan Lomogda Nov . 15Patrick Smith Nov . 16Michele Conner Nov . 17Stephen Ratajczak Nov . 18Patrick Bowler Nov . 19Erin Collins Nov . 19Carlos Liceaga Nov . 20Dorothea Hescock Nov . 20Dawn Cone Nov . 23Brian Bazil Nov . 24Sarah Kubicki Nov . 24Joseph McGraw Nov . 24Louis Dwyer Nov . 26Lori Tubbs Nov . 26Stephanie Scott Nov . 26Leslie Harrison Nov . 29Mark Shade Nov . 29Suzie Binder Nov . 30
To the left is this month’s Birthday Hon-oree, Erin Collins, competing in the 5K at the Neptune Festival .
7
The RUNDOWN - November 2013
Vote by E-mailBallots will be sent via e-mail by November 12th; You have until noon on November 19th to vote. Ballots received after that will not be counted. . The elections committee is going to meet before thanksgiving to count votes.
Nominees for Tidewater Striders Board of DirectorsThe slate of nominees were introducted and accepted at the general meeting during the Volunteer Party on November 4th. There are eight nominees for the six positions to be filled. The nominees are: Amiele Barakey, Randy Cook, Jennifer Cowell, Dan Edwards, Todd Humphrey, Tom Randolph, and Steve Shapiro. Please read their backgrounds and ideas for the club over the next few pages. Each elected person will serve a two-year term beginning in January 2014.
To assist you in your decision, the six members who are mid-term and will continue to serve on the board in 2014 are Lisa Armistead, Sherry Celesia, Dave Harrah, Rich Hildreth, Barb Mathewson, and Mel Williams. All nominees were asked to answer the following questions:
1. Give a brief personal background 2. What would you like to accomplish during your term on the board? 3. What areas on the board interest you the most and why?
Their unedited responses follow.
Tidewater Strider Board of Directors Elections
Amiele BarakeHi everyone, I cannot believe its two years later. It’s a real education serving on the board. The decision making and action execution are exciting to witness and be part of.
I would like to continue to serve so here goes:
I earned a BA at UVA and a MD at MCV.
I completed training in general surgery at UHSC and MCV. I served four years in USAF. I practiced general surgery in Chesapeake, VA for 22 years.
I was a Special Ed teacher assistant at the Virginia Beach Public Schools for five years. Now retired.
I would like to continue to serve on the Tidewater Strider Board with an interest in membership and multi sports.
Randy Cook1. Give a brief personal background.
I started running in high school (Maury High School) in the early 1960s and ran track and cross country at Pittsburg State (Kansas) University. I joined the Striders in 1974, served on the Board for many years and was Vice President in 1981 and President in 1982. As a runner, I was a grand prix winner for multiple years. I was elected to the Tidewater Striders Hall of Fame in 2011. I started the team concept for the Striders and was instrumental in starting the Grand Prix series. I was away from running for many years due to hip surgeries but I am back to running and I volunteer when I can. I am currently the chairman of the History Committee and the Publicity and Public Relations Committee.
2. What would you like to accomplish during your term on the Board?
I was on the committee, and one of the three authors, that just completed writing the 40 year history of the Tidewater Striders. I was recently appointed the club “Historian” and I will keep up with this project on a monthly/yearly basis so it will be ready for the 50th anniversary. As a devoted member of the Tidewater Striders I will do whatever is needed to make the club the best it can be.
3. What areas on the board interest you the most and why?
I think it is important to get more members involved in club activities. We need to seek out members to serve on committees, as volunteers at the races, and other events that the Tidewater Striders have throughout the year.
Nominee Bios continue on the
next page
The RUNDOWN - November 2013
8
Jennifer CowellHi!! My name is Jennifer Ann Cowell. I have been a registered X-ray and MRI Technologist for the past 18 years and I currently work at Chesapeake Regional Medical Center. I have been a member of the Tidewater Striders since 2007. It was at that point in my life that I saw the benefits of distance running. So much so that since 2007, I have given myself as a VOLUNTEER in multiple areas of the club, including finish line services to include setup, operation and post-race help, water stops, and have also helped at the Striders booth and the local race expos. I have been a New Energy coach since 2010 and a New Energy “POWER” coach for special needs kids since it started in May 2013. I love working with the kids and try to lead them in a positive manner and also teach them how to pace themselves and become a better runner. As a middle age “starter” at the sport I have dedicated my energies to both personal fitness and volunteerism. I am a Grand Prix Award Winner and have somewhat mastered, with lots of room for improvement, every distance from one mile on the track to the marathon and will do my first “Ultra” in December of this year. I am a middle of the pack runner and aim to finish strong at each race that I enter. A “DNF” has NEVER been on the horizon for me. Determination and what’s in my heart is what matters. I strive and dedicate my energies to give my best at whatever I do. I CAN BRING THIS TO THE BOARD. I have made many friends since joining the club, and they are all my extended family.
What I would like to accomplish during my term on the board is to bring new and fresh ideas in regards to races and grand prix standings. I would also like to find a way for the Striders and the other Hampton
Roads area running clubs to come together more often for events for fun and some “easy” competition. I would also like to bring the board together in a more cohesive manner. Additionally, I would like to work and help in other areas such as membership, volunteers and merchandise.
In regards to areas that really interest me, it would be volunteerism. Without volunteers, the Tidewater Striders would not exist as a running community. It takes a lot of time, talents and efforts of many people to make this club function. This is one part of the club that you can give a little or a lot of time. Anything and everything that you give is very much appreciated and it helps those that are always there time for a little breathing break. It’s ALWAYS nice to “thank” a volunteer.
Dan Edwards1. Give a brief personal background.
25-year Navy career, CFO for museum and building materials company, small business owner for 8 years, 16-years as School board Chairman in Virginia Beach. Proud father of running family, Strider board member 20 years, 16 years as treasurer.
2. What would you like to accomplish during your term on the board?
Continue outstanding services for running community and develop transition plans for critical board function in the future.
3. What areas on the board interest you the most and why?
Finance, race committee, scholarship and youth because I truly care that these critical board functions continue to service the membership and South Hampton Roads communities
Todd HumphreyBackground
Believe it or not, it was my daughter, Alexis, who got me on the path to running. She began her journey with New Energy just before my son Aiden was born. Running alongside her not only got me back in shape, it helped us to develop a close personal father/daughter relationship.
When my son was diagnosed with both Syringomyelia & Autism Spectrum Disorder, our entire family was devastated. Ironically, running helped our entire family develop an unbreakable bond and gave us strength, courage, and most of all peace. Today I not only have the honor of coaching with New Energy, I have the distinct pleasure of heading up the Strider’s newest endeavor, New Energy P.O.W.E.R.
What I would like to accomplish during my term on the board:
I would like to continue to grow our membership, particularly in the special needs community. I want to foster the idea that people have different abilities, not “disabilities”. I will work diligently at total inclusion for all runners within the community by hopefully expanding New Energy P.O.W.E.R. and continuing to work closely with fellow Strider members, members of the racing community, as well as disability advocates.
Area on the board that interest me are:
Youth Development Committee – As a strong believer in promoting special needs, I feel it is important for all members of our community regardless of their physical or mental ability to be able to participate in our running club. I hope to be able to expand the development of our youth and the special needs youth using running and the delivery vehicle.
9
The RUNDOWN - November 2013
Tom RandolphA Norfolk native, Tom Randolph spent 22 years living and working in Charlottesville, Boston, Atlanta, Washington, D.C. and Baltimore before returning to Tidewater in 1996 to raise his family. Tom is a director, and President of Randolph-Bundy, Inc., and a director, and Vice President of the Lake James Homes Association. Since returning to the area, Tom has been a competitive age-group runner and triathlete and a Strider member for 17 years!
If chosen to serve on the Tidewater Striders’ board, Tom will focus on efforts directed at introducing running as a healthy lifestyle alternative for non-runners, and will work with Ada Lester to increase the coverage of multi-sport events in the Rundown.
Steve Shapiro• Brief Personal Background – I am an avid race walker and have competed locally as well as nationally in distances ranging from 1500 m. to 40K. Recently, I’ve turned my attention to marathons and beyond, having walked 106 miles in May in a 48 hour event. I am a member of the Marathon Maniacs club and am trying, slowly but surely, to walk a marathon in every state – so far I have 14 states and will hopefully
be adding number 15 in Pennsylvania by the time that this goes to print. When not training, I can be found either sleeping, eating or at my day job as the Deputy Director of Community Development for the City of Hampton, where I’m in my 29th year of service.
• What would I like to accomplish during my Board term – I was involved with redrafting the Teams Reimbursement policy so that those competing on a Strider Team (running, walking, multi-sport) would be compensated to some degree for their expenses. I’m very excited to see teams compete and will continue to work towards that end. I have also been involved in drafting a survey that would be sent to all of our members, exploring their desires for our club, what is working well and not so well and what would entice them to maintain their membership. I’d like to see this initiative come to fruition and to learn how better to serve the members.
• What areas on the Board interest me and why – I think that one of the most important tasks that any Board can perform is one of Strategic Planning, looking 3 to 5 years out and planning for the organization. Rather than delegate this important function to a committee of the Board, I feel that the Board as a whole should take this on. Membership numbers suggest that we should be taking a hard look at our future and I think that the results of the survey that we will soon be sending out will provide a great deal of information. I am very interested in utilizing this information in the development of our strategic plan. I am also very interested in the team aspects of our club and promoting involvement in this area. Lastly, budgets interest me and I’m very willing to assist in the development of the annual budget.
That concludes our Nominee Bios. Please don’t forget to vote - look for the ballot in your
Program Committee NeededDo you have any ideas for programs that will interest our membership or know of a great location to have a meeting. If so you are qualified to head up the Programs Committee or at least be on the committee!
Presentations can be made by business owners that want to demonstrate or explain a product. Select a location where there could be a group run before or after the meeting to increase attendance.
If you are interested please contact President Jean Phelan, [email protected]
Debris PickupOn October 20th, Striders spent most of the day clearing Osprey trail in First Landing State Park of debris. Below is ‘Captain’ Chris Catoe, maneuvering his boat. As a retired Marine Colonel, Chris has probably done a few amphibious landings. The bottom picture is a truck load of debris pulled from the trail.
The RUNDOWN - November 2013
10
2014 ADOPT-A-HIGHWAY SCHEDULEMeet on Shore Drive opposite Fort Story west entrance for cleanup along Shore Drive to Atlantic Avenue. Social fol-lows in First Landing/Seashore State Park.
Sunday, January 5 10:00 AMSunday, March 9 10:00 AMSunday, May 18 10:00 AMSunday, July 13 10:00 AMSunday, September 21 10:00 AMSunday, November 16 10:00 AMFor more information call Rich Hildreth at 481-9027
2014 ADOPT-A-TRAIL SCHEDULE Meet at the “Narrows” boat ramp parking area (west end of 64th St. off Atlantic Ave.) at First Landing/Seashore State Park for trail maintenance along Long Creek Trail and Osprey Trail. Social usually follows in boat ramp area.
Sunday, April 13 10:00 AMSunday, June 8 10:00 AMSunday, August 3 10:00 AMSunday, October 19 10:00 AM
For more information call Chris Catoe on 425-6556 or e-mail [email protected]
Save these Dates for 2014The dates for the Striders Adopt-A-Highway and Adopt-A-Trail have been set. Please mark your calendars now so you can help keep the State Park in great shape and keep Shore Drive beautiful; and now that there is a bike lane on Shore Drive, the efforts help keep the lane clear safer for cyclists.
11
The RUNDOWN - November 2013
Group Training for All Distances 5K-8K-10K-10M-1/2 Marathon-Marathon
- All Paces - All Levels Welcome -
Final Kick Sports - 2865 Lynnhaven Dr - Virginia Beach, VA - 757-481-3400
Brought to you by The Dai Roberts Group and Final Kick Sports
Training For… Rock n Roll, Crawlin Crab, Wicked, MCM, OBX, Freedom, Richmond, Surf n Santa, Shamrock?
TRAINING PLANS + COACHING + GROUP RUNS + FREE TRAINING &
RACING CLINICS
757-547-6048 or Email [email protected]
All Participants Receive Exclusive 15% OFF Discount Card to Final Kick Sports*
*Discount Good on Running Shoes and Apparel. Not to be Combined with any Other Offer or Discount.
8 Week Program 5K, 8K,10K Only $ 99
12 Week Program 10M, 1/2M Only $119
16 Week Program Marathon Only $139
The RUNDOWN - November 2013
12
With certified race walk judges on hand to work local events, the VA-USATF 1500 Meter Race Walk and One Hour Postal Race Walk have been well-documented in these pages by Steve Durrant, National Level Race Walk Judge. Coverage in the e-Rundown this year has also included the USATF Masters & Open Track and Field Championship in Richmond and State Senior Games in Newport News.
In addition to officiating at local events, Tidewater Strider USATF Certified Race Walk officials have traveled out-of-state when called upon. In July, TS race walk judges officiated at the National Senior Games in Cleveland, Ohio, and were afforded high marks for proficiency from national race walk officials.
On September 26 and 27, Buddy Levitin and Chris English, a Masters Level Race Walk Judge from Richmond and frequent visitor to Tidewater to assist in judging USATF events, officiated at the 29th Annual North Carolina Senior Games. In the absence of records to the contrary, it is believed this was the first time race walk judges from the same club officiated in the same year at Senior Games in two States and the National Senior Games.
The Senior Games in North Carolina is the largest Senior Games in the United States. Their Web site is extensive. Exits from Interstate 40, the main East-West artery between Raleigh and Durham, were clearly marked with “State Finals” signs and direction arrows.
Over 60,000 participants in 53 local games serving all 100 counties in North Carolina enabled athletes to qualify for State Finals, which were held in Raleigh, Cary, Clayton, Winston-Salem and Greenville. Only those who qualified in local games were eligible to participate in the State Finals.
Unlike in Virginia, where the competing age begins at 50, in North Carolina one must be 55 to compete, although rumor has it that beginning in 2014, N.C. will be in line with the rest of the country by lowering the minimum age to 50.
In 2013, 2,800 competitors made it State Finals. Track and field events were held at Cary Academy, a private school with grades 6 through 12. Gender specific 1500m and 5K race walks were held on successive days.
Expanding Horizonsby Jordan “Buddy” Levitin
Chris English and Buddy Levitin at Cary Academy where finals in Track & Field events of the 2013 NC State Games were held . Photo courtesy of Buddy Levitin .
Twenty-three women competed in the women’s 1500 Meter Race Walk. Two received three red cards and were disqualified. Carol Stannard, age group 70-74, finished first with a time of 10:16.53, followed by Nancy Nuckols, age group 75-79, in 11:13.33. Betty Allgood, age group 80-84, finished third with a time of 11:19.70.
Twenty-four men competed in the men’s 1500 Meter Race Walk. Andrew Smith, age group 60-64, won the Gold Medal with a time of 7:48.93 In second place was Andy Nuckols, age group 65-69, who finished in 9:59.23, followed by James Epperson, age group 70-74, with a time of 9:59.52. There was one DQ.
Smith holds State records in both the 1500m and 5K. His time of 7:48:93 was twenty seconds off his personal record.
I met him an hour before the start of the 5K. He told me he had competed against our walkers before. He began walking in the 80s, took off for ten years, gained a lot of weight, and began walking again in 1996. He walks three times a week, the longest of which is 12 miles. He is a pleasant, unpretentious, down-to-earth guy and easy to talk with.
Rain was forecast for the next day’s 5K race walks, but never materialized. Thirteen women completed the race and one was
disqualified. Carol Stannard again finished first with a time of 35:47.24, followed by Katherine Fincher, age group 55-59, in 36:39.96. Betty Allgood took her second Bronze Medal of the games with a time of 39:50.86.
Seventeen men entered the men’s 5K. One was disqualified and one did not finish due to injury. Andrew Smith blew away the field by nearly eight minutes taking his second Gold Medal of the games with a time of 27:54.67. In second place was James Epperson in 35:35.06 followed by Andy Nukols in 35:51.21.
The distinction of being SENIOR RACE WALKER AMONG ALL SENIOR RACE WALKERS – men and women - in the 2013 State Finals went to Margaret Hagerty, who competed in the 90-94 age group and took the Gold Medal in the 1500m with a remarkable time of 17:59.10. She did not look her age.Note from the Editor: Buddy is actually one of our Birthday honorees this month as he became an octogenarian on November 6th! Happy Birthday, Buddy - thank you for being an inspiration to us all!
The Striders would like to welcome one of our new members, Samuel Sherrod . Sam-uel competed in the Neptune Festival 5K .
13
The RUNDOWN - November 2013
Two Strider walkers competed in the 2013 USATF National Masters 5K Race Walk Championship held October 5th in Kingsport, TN. They were Kathy Nash, who lives in Maryville, TN, and Rebecca Garson from Afton, VA. Kathy has been an official on the Race Walk Judging Staff at the Kingsport 5K since moving to Tennessee a few years ago. Kathy finished 23rd in the Women’s race, and was 4th in the W55-59 age group. She recently reported that she and her husband Joe are currently doing an Amtrak tour of the USA. At that the time they were in Arizona next to the “Closed” Grand Canyon National Park.
Rebecca finished 11th in the Women’s race and took the 3rd place bronze medal in the W45-49 age group, She also was a member of the World Class Racewalking Team that took the 2nd place Silver Medal in the Women’s Team competition. Complete race results can be found at the following links:
Men Results Women Results
Two Strider Walkers Compete in USATF National 5K Race Walk Championship by Steve Durrant
Post-Race: LtoR: Joyce Prohaska (Lakewood,OH), Tammy Stevenson (Salt Lake City, UT), Rebecca Garson (Afton, VA) . Photo by Kathy Nash .
Walker’s ForumRegular updates on events and training for the Tidewater Striders walkers are posted on the "All About Walking" forum. http://www.tidewaterstriders.com/forum/viewforum.php?f=12
Rebecca Garson displaying excellent race walking form as she executes a turn-around on the race course . Photo by David Swarts .
Volunteers Needed for the 50KIT’S TIME FOR THE SEASHORE NATURE TRAIL 50K!! VOLUNTEERS - MARK YOUR CALENDARS FOR SATURDAY, DECEMBER 21.
Not running the 50K? Share in the fun and excitement by volunteering to help with the race. We will need volunteers for morning (7:30 - 11:30) and afternoon 11:30 - 3:30 or 4:00) shifts. We can also use some help at the After Race Party. ALL volunteers will receive a t-shirt. Some of the following volunteer positions are available:
Runner VerificationAid Station workersAid Station CoordinatorsCourse marshallRoad GuardsFinish Line AssistanceCourse sweepers post raceAfter Party Help – to help serve refreshments
Volunteer individually, with a friend, or get a group together and come on out and have some fun! If you’ve helped in the past, you know what a great time it is,
Ready to volunteer? Contact Rosemary Plum at [email protected] or Cell: 757-615-3238.
Hope to see you in December.
Rosemary Plum
Myka BangertHannah BlackAdrianna BlackPatrick BowlerMichael ChafardonDahniel CrepsacCara CrepsacMaureen DickensApril EadsAnna EberleErin FeldmanMark GuzzoEmma KentKaisa KentEthan LemerandeShelby LemerandeLucas MianoSusan MitchellKelle MotskoMatt MotskoGabbi Motsko
Tanner MotskoScott PackardJoe PisanoJackson PisanoKyle RancourtStacie ShafranSamuel SherrodHeather Simpson KongAllan SivilsTrent SivilsKate SivilsMatthew WarsawAllisa WellendorfDawn WhitingJohn WillsScott WoodVicki WoodAbby WoodScott WooddellKumiko YukiTate Yuki
Welcome Aboard We welcome new friends and possibly some old friends to the Tidewater Striders!
The RUNDOWN - November 2013
14
TIDEWATER STRIDERS BOARD OF DIRECTORS MEETING
Minutes for September 3, 2013The meeting was called to order at 6:30 by Vice President, Rich Hildreth. Jean, Amiele, and Sherry were absent. The July meeting minutes were approved.
Vice Presidents report: Rich reported that our agreement to assist with the Rock and Roll went well. We made $470 on the silent auction for the entries and concert tickets RnR provided.Adopt a Highway will be on September 22.
Treasurers Report:Dan reported that we cleared $8,000 from the Memorial Run. He also answered questions regarding the scholarship funds and the financial statements.
Committee Reports:Membership: Membership is around 1600. We also received memberships at our booth at the RnR.
Teams:Our next team event will be the Yorktown 10 miler.
Mel reported that a Senior Team is considering participating in a 5k USATF cross country event on Oct. 20th in New Jersey.
Rich reported that he will have the volunteer points up to date by the end of the week so the invitations can go out for the volunteer party on November 3rd. Discussion was held on what type of gift should be selected for the volunteer awards.
Marketplace: Dave is researching long sleeve Strider cotton T-shirts as sale items because they are being requested by members. After a discussion, a motion was made to authorize Dave to order shirts within the P&P guidelines. Motion approved.
Race Committee: Dan reported that our expenses doubled for the summer series this year. He announced that we have concurrent races on Sept. 21st and Nov. 2 and races on Oct. 5th and 6th. We need volunteers to help at these events. We were short of volunteers at the Mud Run. The All Access race has been cancelled.
The Turkey Trot neighborhood race notification will be on October 27th. We will meet early afternoon and deliver road closing information to homes along the course.
We are discussing with Fort Story the possibility of returning the Distance Series back to the Fort Story. If we are able to reinstate the event, the course will need to be adjusted for security reasons.
New Business: Motion was made to approve the proposed Public Relations policy and procedures. Motion passed.
Old Business:Strider Banner: Mel reported that the Strider Banner had been received, but the supporting frame was not the expected quality. The frame has been reordered and should be here soon.
Strider Survey: Steve reported that the survey has been submitted and being written in a format that can be scored electronically. We will announce the survey in the RunDown prior to being sent out so that members will expect to receive the survey. To encourage participation, we will enter members that complete the survey in a drawing for a Golden Runner and other awards.
Dave reported that the POWER group of New Energy starts tomorrow at Mt. Trashmore.
Meeting was adjourned at 7:40
Submitted byDeb Sommer
Volunteer Opportunities
Race VolunteersIf you’re not running help out on race day as a course marshal, registration or at the Finish Line. If you are running, you can still help at packet pick-ups for the larger club events.
For Club Races, volunteers are needed for all aspects of the event from race registration to course set-up and take-down along with the finish line. Check out the race schedule for upcoming events and than contact Dan Edwards to volunteer at an upcoming race.
Rundown ArticlesSubmit an article for the e-Rundown, ideas include but not limited to training routines, exercises, nutrition, funny stories, race reviews, favorite workouts, etc. Send articles to Ada Lester, [email protected]
CommitteesPick a committees that interests you and contact the committee chair. Grab those extra 50 points for the Grand Prix competitions, VOLUNTEER!
Membership Drive WinnerTodd Humphrey is the winner with almost 100 referrals.The Board voted to give Todd all 3 prizes for his outstanding job in recruiting new members.
15
The RUNDOWN - November 2013
It was a perfect day for running 26.2 miles. Temperatures in the upper 40s. Clear skies. No wind. The type of day which guaranteed thousands of spectators on the National Mall and all the other scenic stretches of the Marine Corps Marathon. I knew Cathi would love it.
I had her picture and a ribbon bearing her name on my back. Her special race bib was right next to mine. Her hat, which had gotten me through so many long training runs, was on my head. Her spirit was all around me. We were going to have a great race.
I had decided to start with some of my Team In Training teammates, three of whom I had never had the privilege of running in a race with before. Their goal was to break four hours. I was fine with that, at least for the beginning. Strange as it might sound, I really wasn’t sure what my whole race plan was going to be – mere minutes before the race was to start.
It was dark and cold in our staging area in the athlete’s village, but spirits were high and we all had throw-away clothing to keep us warm. We made one big mistake however - we waited too long to head to our start corral. Over 23,000 runners – second largest number in the 38 years of MCM – would end up finishing the race that day, and many of them got to the start before we did. The end result of that miscue was that there were a whole lot of people in front of us, through whom we had to weave for several miles to get down to the sub 9-minute pace we desired. That extra mileage and increased stress would later take quite a toll.
There’s a phenomenal downhill stretch at Marine Corps around mile 3.5, but this year it was wall-to-wall bodies. One of my teammates, in a mix of frustration and exhortation, exclaimed “Let’s go single file – take the lead Bob!” I accepted the challenge and took off – perhaps with a bit more enthusiasm than was wise. I was possessed. I was driven. I was flying down that hill. I surged ahead of my teammates. I was a fool.
The next three miles went 8:28, 8:40, 8:29. I was feeling cocky. I was feeling strong. My thought process changed to “Okay, this is a little fast, but let me throttle back to around 8:45s and see how long I can keep this up.” Visions of a sub-3:55 finish – my
Promise Kept… by Bob Schniedwind
2015 Boston qualifying time – entered my head. Six miles into the race I said to Cathi “Here we go partner. Give me strength!” It took another six miles for me to realize that that was not what I really wanted to do.
It was never about racing. It was never about a PR or a Boston qualifier or a sub-4 hour run. I remembered that by mile 12. I remembered that I was running because Cathi couldn’t, that I was running it for and with her. I remembered that she wouldn’t want to go anywhere near that fast. I remembered that she would’ve wanted to take her time, to see and experience every sight, every sound, every mile. So that’s what we started doing together.
By mile 12 I was slowing down. I started taking walk breaks to allow slower-paced runners to catch up so I could match their speed and not be tempted to go faster. My starting partners passed me just after the halfway point. To one of them I called out “I’m backing off – time to start enjoying the course!” And that’s exactly what I did. For the first time all morning I started to truly appreciate what I was doing and for whom I was doing it, and I began to share that joy with Cathi. It’s what I should have been doing from the very first step.
“Hey Cathi, there’s the Jefferson Memorial!” “Wow Cathi, look how many people are lined up here, cheering for you!” “See Cath, Hains Point isn’t so bad.” “We’re on the National Mall now Cathi, isn’t it beautiful here?” “Okay Cathi, we made it to the 14th Street Bridge. Help me get across and we’ll be home free!” With every new mile, every new sight, and every new experience I could sense her smile, I could sense her happiness, I could sense her excitement. I knew she was feeling it, because I was feeling it with her.
There was an added bonus to slowing down when I did. There were several friends behind me who I was able to see, cheer on, encourage, and run alongside – even if only for a short stretch. There are few things I enjoy doing more. I decided soon after backing off that I wanted to finish with two of those friends in particular – Josh, who is a cancer survivor and was running his fifth Marine Corps Marathon, and his wife Shannon, who was running her very first marathon. I could not think of better companions with whom to cross the finish line.
I found them both at mile 23, holding hands, smiling, and keeping each other moving forward, one step at a time. The last 5k+ plus that we traveled together was truly special. At the very end, I slowed down and let them go ahead because they deserved their special moment together, without me crowding in and ruining their finish photo. Plus I wanted to watch them finish together. I also wanted to share the finish alone with my race partner, my training partner, and my inspiration for the journey which covered 26.2 miles that day, but began so many years As the young Marine officer placed that coveted eagle, globe, and anchor medal around my neck, the tears came, as I knew they would. Tears of sadness that Cathi wasn’t there in person. Tears of joy that she was there in spirit. Tears of pride for what we both just accomplished – not only the race but the money we raised together to continue the fight against cancer. Tears of satisfaction for fulfilling the promise I made to her so many years ago. Tears of extreme gratitude for the blessing which was her friendship.
Josh and Shannon stood close by, letting me have my thoughts with Cathi. We soon embraced and congratulated each other, and Josh took the photo below to commemorate the moment - which I will cherish for the rest of my life. We were heading in different directions at that point, so we said our goodbyes. I could not leave that spot, that hallowed ground, just yet, however, and I sat for a while in the soft grass in the bright sunshine, looking up at the magnificent sculpture officially titled the Marine Corps War Memorial, but known to most of the world as the Iwo Jima monument.
“Look what we did,” I said quietly to Cathi, knowing she could hear me, knowing she could see the special medal I was holding in my hand. “You made it dear friend, you made it. You can rest now...”
Josh, Shannon, Coach Bob with thoughts full of Cathi Reade finish the MCM . Photo courtesy of Bob Schniedwind
The RUNDOWN - November 2013
16
We Need Your Help!!Tidewater Striders Annual Awards:It’s that time of year again when we are encouraging our members to take a few moments and think about nominating fellow members for one of the Strider Annual Awards.
Is there someone one that you have witnessed that has had an amazing year of racing?
Is there someone that you feel that has gone above and beyond volunteering for the club this year at our races or helping the club/community?
Please send nominations to: [email protected]
Tidewater Striders Volunteer of the Year AwardsThe purpose of the Tidewater Striders Volunteer of the Year Awards is to honor club members for their exceptional volunteer efforts throughout the year. Exceptional volunteer efforts involving the conduct of club races will be honored by the Race Volunteer of the Year Award, while exceptional volunteer efforts involving club and community service will be honored by the Club/Community Service Volunteer of the Year Award.
Tidewater Striders Appreciation Award The purpose of the Tidewater Strider Appreciation Award is to recognize an individual, company, municipal or civic organization for outstanding contributions to the club and sport over an extended number of years.
Tidewater Strider Race Director of the YearNominees must meet the following criteria:
A. Race Director must be selected form one of the Tidewater Strider sponsored races.
B. Race directors from multi-sport events can also be nominated.
C. Previous winners may not be nominated for five years.
Tidewater Strider Outstanding Male and Female Performance AwardThe purpose of the Tidewater Strider Performance Award is to recognize outstanding performance of running, walking or multi-sport athletes.
Qualifications
A Be a member of the Tidewater Striders
B. Demonstrate excellence at the regional, state or national level
C. Open to all ages
Tidewater SingletsPurchase a blue singlet for $20 to wear racing; for training, purchase an $8 older white model Strider singlet.
In the colder weather, wear your singlet over a long sleeve base layer. Both are great for racing, training and letting everyone know you are a Strider. Please contact Dave Harrah, [email protected] to purchase. They are also available at the Strider Booths at race expos.
History Still AvailableIf you would still like a copy, please contact Dave Harrah, [email protected] to purchase. Current cost is $30.
17
The RUNDOWN - November 2013The Athlete’s Kitchen - Getting Older, Day by DayCopyright: Nancy Clark MS RD CSSD October 2013 www.sportsnutritionworkshop.comLike it or not, every one of us is getting older, day by day. As a runner, you might wonder how aging impacts performance—and what you can do to retain youthful fitness. The following information is gathered from a workshop (www.sportsnutritionworkshop.com) presented by Dr. William Evans, an exercise physiologist and expert on aging, muscles, and protein. The following information can help you chart a healthy course into your future.
• The average person loses about 1% of their fitness per year. Aerobic capacity goes down, particularly after age 60. Staying active helps maintain a slighter higher ability to uptake oxygen than a non-athlete, but the rate of loss is the same.
• Muscle is an active tissue (as compared to body fat). The more muscle you have, the more calories you can eat without getting fat. Yet, muscle loss creates a subtle change in metabolism that can contribute to weight gain with aging.
• We lose muscle as we age, starting as young as age 20, with a steady decline year after year. To treat this age-related loss of muscle, you need to lift weights or do other forms of resistance exercise. Yet, even strong athletes still lose some muscle with aging.
• With aging, the average person loses more fast-twitch muscle fibers (used in sprinting) than slow-twitch fibers (used for endurance). This loss starts early in life and explains why elite sprinters peak in the early 20s. In comparison, elite distance runners maintain their slow-twitch muscle fibers until age 40ish. But even top athletes notice they slow down after age 40, at which time the nerves that connect to muscles start to die off, resulting in a loss of both slow- and fast-twitch fibers. Athletes can lose about 20% of their muscle fibers between ages 40 and 70.
• With age, we not only lose muscle but also tend to gain fat. It’s easy to eat more even though we need less. The cause of weight gain is not due to a “slow metabolism.” Metabolic rate remains constant, but daily activity easily declines. A study with obese people suggests they sat three hours more per day than their lean peers; this saved them about 350 calories a day.
• Body fat secretes adipokines (hormones) that have negative effects on muscle
strength and contributes to increased inflammation, particularly after ages 60 to 70. Inflammation leads to heart disease and diabetes. Hence, fatness can be a powerful predictor of disability in people ages 50 to 75. Stay lean!
• When young people gain weight, about one-third of the weight gained is lean muscle. When older people, in particular older women, gain weight, it’s all fat. When older people lose weight (due to illness or a low-calorie diet), half of the weight lost is muscle. Hence, yoyo dieters who gain fat and lose muscle are on a downward spiral. Being fat but fit is preferable to going on and off diets.
• Muscle loss is the key reason why older people become frail and end up in nursing homes. When they stop exercising, they experience a steep drop in strength. The good news is they can do something about frailty: lift weights! In only12 weeks, 60- to 70-year-old men regained the fitness they had lost over 15 years.
• To maintain (but not gain) strength, a person can lift weights just one day a week. Lifting weights does not stress the heart nor increase blood pressure. Aerobic exercise actually causes a greater increase in blood pressure because it uses more muscles and more oxygen, which means the heart has to pump more blood than with strength training.
• Even 90-year-olds in a nursing home can triple their strength in 10 weeks. That means they can walk faster, get to toilet by themselves, be less depressed, and stay in the independent living part of elder-care housing. Tell your parents and grandparents to start a weight lifting program so they can stay out of the nursing home!
• How much weight should people lift to build muscle? Three sets; the first two sets should have 8 reps; the final set is to exhaustion. If you can lift a weight 12 times in the final set, you need to lift heavier weights the next time. Because muscle damage stimulates muscles growth, you want to spend more time lowering the weight than lifting it.
• Most strength gains occur in the first 3 months of starting a lifting program, due to early neuro-muscular changes. The nervous system learns how to recruit muscles more efficiently and this stimulates more muscle
cells.
• Strength training helps prevent bone loss. In a year-long study with post-menopausal women, all of the women who lifted weights improved their bone health. Those who did not lift weights lost ~2% bone density in one year. Exercise is better than osteoporosis drugs—plus, you’ll get stronger!
• By lifting weights and building muscle, older people should be able to eat more calories (which boosts their intake of health-promoting protein, vitamins, minerals). Yet, adding exercise does not always entitle a person to eat more calories. In a study with 62-year-old people who walked briskly for one hour a day (five days/week) for 3 months, their daily energy expenditure remained stable—despite the brisk walking. How could that be? They became more sedentary the rest of the day; they napped more and slept longer. They compensated for having exercised…
• About 25- to 33-percent of people older than 65 years are eating too little protein. This results in loss of muscle and bone—and leads to expensive medical problems. The goal is to eat at least 0.55 grams of protein per pound of body weight each day to maintain and build muscle. For a 140-pound person, this equates to about 75 grams of protein, or 25 grams per meal (for example, Breakfast: 3 eggs; Lunch: 1 can tuna; Dinner: 4 oz. chicken).
The Bottom Line: Stay young by staying active and by lifting weights or doing some type of resistance exercise to strengthen both muscles and bones. And remember the words of gerontologist Water Bortz: “No one really lives long enough to die of old age. We die from accidents and most of all, from disuse.” Use it or lose it!
Nancy Clark, MS, RD CSSD (Board Certified Specialist in Sport Dietetics) counsels active people in her private practice in Newton, MA (617-795-1875). For more information, call for appointment or read the new 5th edition of her Sports Nutrition Guidebook (or her food guides for marathoners and cyclists). They are available at www.nancyclarkrd.com. Also see sportsnutritionworkshop.com for online CEUs.
The RUNDOWN - November 2013
18
New Energy Tidewater Striders Youth Running Group
Head Coach: Angelo Celesia [email protected] 288-7715
New Energy Fall TrainingLafayette Park (by the Tennis Courts at 38th and Granby) - Norfolk
Thursday, 5:30-6:30pm Coach Dave [email protected]
Bells Mill Park - Chesapeake Monday 4:30-5:15pm
Coach John Gresock [email protected] Grove Lake Park - Chesapeake Wednesday 4:30-5:15pm
Coach John Gresock [email protected]
Sleepy Hole Park - Suffolk (Begins Sept 5th)Monday/Thursday 4:30-5:15pmCoach Steve Sheppard [email protected] in the front parking lot
Mt Trashmore - Virginia Beach POWER! Coach Todd Humphrey 757-404-4499 [email protected] EnergyTuesday-Thursday 4:45-5:20pmCoach Angelo Celesia [email protected]
Last Practices are November 25th and 26th
2013 Youth Grand PrixNovember 28th
Turkey Trot 1 Mile 1 Mile
Current Standings: Female Male
The Youth Grand Prix committee reserves the right to substitute races in the event of a scheduled cancellation.
2013 Youth Grand Prix Chairman:Debbie Redmond - [email protected]
New Enery Outreach Program: POWER! (Program Of Wonderfully Exceptional Runners)This is a running session for all children with special needs. All are welcome! All it takes is a membership in the Tidewater Striders at a minimal cost and one or both parents accompanying their child to each practice. Each child can be in a stroller or on foot; whatever works best for the parents and child. We want every child to feel part of “the team”. Uniforms (singlet and shorts) and Warm ups (hoodie and pants) can be purchased at a cost of $10 per set, but are optional.
Crawlin’ CrabCheck out the Video of the first Power Race ran at the Crawlin’ Crab. Thank you to J&A for their support.
POWER Calendar11/28/13 - Turkey Trot 1M (Strider Event)
12/07/13 - Rudolph’s Kids Kilometer (J and A Racing)
Stay Connected, Click Button below to get all the New Energy Links! or visit http://www .liveanswer .cc/newenergy/NewEnergy .html
Virginia Elite Cross Country TeamIf interested in running on a Virginia Elite team, contact Eileen Werve, [email protected]; she will pass on info that she receives.
The AAU Cross Country Nationals are in Evans, Ga on December 7, 2013. Teams are to be at least 6-7 athletes per the following age groups -8 and under, 9-10, 11-12, 13-14, 15-16, 17-18.
Some New Energy Highlights• Norfolk New Energy Runner, Bradely Troyer ran a sub-22 5K
at the Larchmont Elementary Rat Race.
• New Energy has 63 families with more than one sibling participating this year.........and some of these parents are coaches.....what a nice way to have a family gathering twice a week and not have any distractions.
• New Energy competed in two recent Cross Country Invitationals. At the Nansemond-Suffolk Invitational on October 15, the boys team took second in the JV race while the girls team was first. At the Cape Henry Collegiate School Invitational, the team had the same results - first for the girls and second for the boys. Spectators commented on how well our runners ran as a team and supported each other during the event.
19
The RUNDOWN - November 2013
Location: Group meets at Running Etc, 1707 Colley Ave., Norfolk. Days: Tuesday and Thursday eveningsTime: 5:30 PM.Tuesday workout: 5-8 miles total interval distances range from 400 meters to 1 mile. The workouts are located on a measured Graydon Ave.“street course” in West Ghent. Geared for runners with 5K pace of 5:30 to 9:00 minutes per mile pace.Thursday workout: 6 to 10 miles. Training runs, tempo runs, or depending on a group’s desires, just an easy run. Pace varies from 5:30 to 9:45 minutes per mile.Number of runners: 15 to 30Reason to run with us: Improve your race times by running a structured workout and meet other runners with similar goals.Contact: Running Etc, 627-1500
Tidewater Striders Training Sites Weekday Training
Location: Great Neck & Seatack Recreation CentersCoached Swim Workouts by Betsy Durrant &Karen MickunasDays & Times:
Great Neck Recreation CenterMonday, Wednesday, & Friday 7:45 – 8:45 a.m.Tuesday & Thursday 7:00 – 8:00 a.m.
Pace: All levels welcome!Reason to swim with us: The only way to improve your swim split is to swim, so join us in the water for a coached workout. The cost is $4 per class; punch cards are available at the front desk.Contact: Betsy Durrant ([email protected])
Location: Running Etc at Virginia Beach, Regency Hilltop Shopping Center, 1940 Laskin Road Suite 308Days/Time: Wednesday evenings at 5:30 PM.Training Run: 4 to 8 miles easy runPace: 7 to 10 minute mileNumber of runners: 10 to 15Reason to run with us: mid week run with a fun groupContact: Mark @ Running Etc, 491-2340
Sources for Group Workouts:Check the websites at www.finalkick.com, www.runningetc.com, and www.meetup.com/hamptonroadsrunners
Walker Training and Workouts The Strider Walkers hold many informal walks with various starting points, distances and paces. If you’d like more information send an e-mail to [email protected].
Location: Visitor’s Center of First Landing State ParkDays: SaturdaysTime: 7:00 AMDistances: Varies. We run from 12 to 20 miles depend-ing on training for marathonsPace: Generally 9:30 milesNumber of runners: Varies. Ranges from 4 to 10Reason to run with us: We run at a pace representa-tive of middle of the pack marathoners and are a diverse group with discussions that include anything. We even discuss politics and religion.Contact: Rich Hildreth @ 481-9027 or 377-4130 [email protected] or Doug Dugroo [email protected]
Location: Final Kick Sports at Great Neck, VBDays: Saturday morningTime: 7:30 AMDistances: Long run in First Landing State ParkPace: All ability levels and pacesNumber of runners: Anywhere from 30 – 60 runnersReason to run with us: Great social atmosphere with a wide range of ability levels. Contact: Final Kick Sports 757-481-3400
The Tidewater Striders Training Sites column is designed to list training sites organized by Tidewater Strider members throughout the Southside Hampton Roads area. It complements information provided on the Tidewater Striders website. Provide info to [email protected] One Time Training Events may also be listed.
Weekend Training
Location: Great Neck Middle School TrackCoached by Dai Roberts [email protected]: Tuesdays - Meet at FKS 5:45pm or Track 6pmReason to run with us: Multiple groups of different pace runners. Training with similar paced runners provides mutual benefits for all.
The RUNDOWN - November 2013
20
Membership ExpirationsIf your name is on this list, your membership is due to expire in November 2013. You may renew online or mail in the application. Jennifer BibbBetty BrothersRichard BrothersEdward BunkerEstelle CraibJohn CraibBarbara CraibJane CullipherLyndsay CurtisTony CurtisKate DernerJennifer DizonStephen DurrJimmy EntasDeanna FitzgeraldSusan FreemanMike FreemanSamantha FreemanZac FreemanJessica FreemanZane FreemanDars GavinRichard GoodmanDean HarrisCathy HasleChris HolcombShelley HolcombEvan JohnsonHaley JonesFay KennedyJeffrey KlemmerJim MamrotJohn ManninoHeaven McBrideJames McNamaraElizabeth MontgomeryDan NeulandHawkeye NormanCarol PenaTony Pena
Eliza PenaAmber PrattMason PrattTom ReavesEileen RiveraOrlando RiveraLuke RiveraAlina RiveraAlex RiveraPeter RomeroVirginia (Ginnie) RomeroSean RoosHailey RorickCatherine RotchYvonne SaxonQuinn SaxonSteve SchoolsJonathan SchoolsMark SchoolsLake SchoolsBruce SchuetteMaureen ScottRyan StalcupCraig StewartDave StonerEmily StoopsJay TaylorJoe TelfordMacKenzie TraceyRyLee TraceyJoseph VerdirameClaudia VerdirameSummer VincentTed WaltersJessica WaltersCatherine WilliamsDeidre WilliamsArnold WoodRachel Young
Hot off the press: Nancy Clark’s Sports Nutrition Guidebook, Fifth EditionNancy Clark’s best-selling Sports Nutrition Guidebook is now available in a new Fifth Edition!!! The mission of the new edition is to create clear and simple solutions to your food challenges.
If you have already enjoyed the first four editions, why would you want to buy this new fifth edition? Why? The Fifth Edition offers the cumulative wisdom gained during 35 years of being an effective “food and weight coach” for both casual exercisers and competitive athletes. Just maybe the information in this book will help you resolve the barriers that block you from getting what you want from your current diet and teach you how to enjoy more energy, lose undesired body fat, and have more fun. The E in Eating, after all, should stand for Energy and Enjoyment!
Clark’s Sports Nutrition Guidebook is fast-reading, entertaining, and filled with real-life stories. If you are not a “reader” (or have “no time” to read), that’s no excuse to overlook this book. It is well indexed so you can simply look up a specific topic and find practical tips and food information that resolves your food and fueling questions. Simply leave the book on your kitchen counter and use it as a resource!
Clark’s Sports Nutrition Guidebook has four sections:
1. Day-to-Day Eating on the Run 2. Sports Nutrition: Fueling for Success3. Weight Management Tactics / Tips to Resolve Diets Gone Awry4. Simple Recipes for non-chefs and active families
In the information-packed pages, you’ll get the tools you need to solve your food, weight, and energy problems—as well as take your performance to the next level. When ordering, add a few extra copies for your active family members, friends and teammates. What better gift than practical solutions to the challenges of our daily food environment?! Plus, everyone loves the quick-and-easy recipes that are family-friendly and yummy!
With thanks for your support of good nutrition,
NancyNancy Clark MS RD CSSDAvailable at www.nancyclarkrd.com
21
The RUNDOWN - November 2013
Race Summary & Highlights: The All American Run is one of the larger local PTA fundraising races in the area. They have tremendous support from Beach Ford and a superb turnout for their 1 Mile Run.
Guess who won the Beach Ford Car for one month by winning first overall in the 5K? Our own New Energy runner 15 year old Travis Redmond (Mom and Dad are very happy...not so much for Ryan Carroll who usually takes home the prize but was MIA). Susan Hagel, a Tidewater Striders and teacher, won the car rental on the Women’s side.
Other special performances by New Energy Runners included winning winning the top three spots in the 13 - 19 Female Age Group for the 5k ( Zhenja Lourenco, Hannah Blackh, Caitlynn Melanson), top overall female in the One Mile ( Betsy Pollard) and top overall male in the One Mile (Mason Pratt).
Complete results are available at TidewaterStriders.com
5K Doggy Dash & 1-Mile Puppy TrotOctober 5, 2013 - Chesapeake, VA
5K Finishers: 102 5K Doggy Dash Finishers: 53 1 Mile Finishers: 63 1-Mile Puppy Trots: 32
Volunteers Rick Brown
Sharon BrownDan EdwardsSue EdwardsDon Greene
Race Summary & Highlights: A fun event took place at the Chesapeake City Park. Over 80 dogs participated with their human escorts. Bella was the top dog and finished the 5K in under 20 minutes. Bella’s owner, Carmen Baxter, was the top female finisher. The male winner of the 5K was Jacob Birkett; he ran solo.
New Energy Runner, 10-year old Lauren Hasty won her age group in 22:36. She was also the second overall female finisher and 4th overall in the 5K.
Complete results are available at TidewaterStriders.com
Beach Ford All American RunOctober 5, 2013 - Virginia Beach, VA
5K Finishers: 189 1 Mile Finishers: 263
Volunteers Bryan Breeden
Rick BrownSharon BrownVirginia DavisDan EdwardsPauline ElyEvie Foster
Mike GonteskyDave Harrah
ODU DOA Homecoming 5K
October 6, 2013Norfolk, VA
5K Finishers: 132
Volunteers Lisa Armistead
Rick BrownDan EdwardsSue EdwardsEvie Foster
Joseph VelezMel Williams
Race Summary & Highlights: Tidewater Strider, Michael Scudder, was the top accountant in 24:32. This event is part of the Walker’s Grand Prix so there was a good turnout and performances by Striders Walkers. Scott Stakes won the male division in 32:08 followed by Richard Kole and Hartley Dewey. On the women’s side, Striders Sara Nash and Paula Graham raced to the line with Sara nudging Paula by two seconds for the top spot on the walkers’ podium.
Complete results are available at TidewaterStriders.com
To the right is another new member, Heather Simpson, at the Neptune Festival . Heather competed with the Walkers in the 8K .
The RUNDOWN - November 2013
22
From Here to EternityOctober 19, 2013 - Norfolk, VA
5K Finishers: 115
Volunteers Bev Breeden
Brian BreedenRick BrownEric Cowell
Virginia DavisDan EdwardsEvie FosterTerry FosterDon GreeneDave Harrah
Michael Nicolaides
Race Summary & Highlights: Ryan Carroll ran a quick 5K in 15:49 to capture the men’s title. Other notable Striders performances include Bethany Sanchez winning the 40-49 Female AG; Mike Robinson and Dwight Start were 1-2 in their age group, and Bill Spruill and Buddy Levitin were 1-2 in the 70+.
Complete results are available at TidewaterStriders.com
Race for BreathNovember 2, 2013 -
Virginia Beach, VATimed 5K: 395
Total Participants: 796
Race Summary & Highlights: Strider Jacob Sumner took the top men’s spot in 20:06; he was followed by Chris Gillenwater, and Strider Kris Lee Duke. Asia Sorenson, another Strider captured the women’s crown in 21:16; Asia was the second overall finisher.
The venue for this event is definitely different as you run thru the Elmwood & West Point Cemeteries. Mark October 18, 2014 on your calendar to attend the Fifth Annual From Here to Eternity 5K Run/Walk.
Complete results are available at TidewaterStriders.com
Volunteers Brian Breeden
Rick BrownSharon BrownDan EdwardsDon Greene
Steve Ratajczak
Below: Enjoying the Wicked 10K party are Jami Callahan-Brill, John Brill, Joan Gus-tafson, Rich Hildreth, Bob Rantanen, and kneeling is Gene ‘Elvis’ Bachman . Photo courtesy of Carole Bachman .
35th Annual Walk For The Animals 5k RunOctober 20, 2013 - Virginia Beach, VA
5K Finishers: 190Race Summary & Highlights: James Lee finished in 19:34 to win the 5K. Nicole Cleveland ran in with husband, David, to capture the women’s top spot. Notable performances by Striders include 12-year old Gabe Bowers winning his age group in 23:40. Dwight Starks was second among men 50 & over with a 23:12.
Participants are encouraged to bring their dogs. Many walkers participated, with many finishing in over 40 minutes.
Complete results are available at TidewaterStriders.com
Volunteers Look for Volunteer List in a
future Rundown .
Wicked 10KOctober 26, 2013 - Virginia Beach, VA
10K Finishers: 5951 Monster Mile Finishers: 887Race Summary & Highlights: The Wicked races changed their finish venue so that all events finished at the Convention Center and allowed for an inside party. The majority of racers, even the winner - Strider Ryan Carroll, ran in costume. Ryan was the Incredible Hulk (a thin version). Our own Jennifer Jeffers won the costume contest, running as a Tiki. The top Strider in the Mile was Cameron Gabe.
Complete results are available at Wicked 10K.com
23
The RUNDOWN - November 2013
United Healthcare Breakers MarathonOctober 13, 2013 - Newport, R.I.
MarathonGene Bachman 4:32:44Jami Callahan-Brill 4:22:04Bryan Davis 4:48:40
Half MarathonCarole Bachman 2:13:46Gene and Carole were joined by Carole’s son who completed his first half marathon just a few minutes ahead of his mother!http://www .uhcmarathon .com
Medoc Trail Marathon & 10-MilerOctober 19, 2013 - Hollister, N.C.
MarathonPatrick Bowler 3:43:47 (2 A/G)Sherry Celesia 5:50:53 (2 A/G)Stephen Durr 7:37:59Stuart Ferguson 6:40:58Liam Grieser 4:57:38Diane Haupt 4:20:26 (2 A/G)Cheryl Monaco 5:59:49Jocelyn Morken 5:59:50Michael Nicolaides 5:22:33Cathie Sykes 5:50:53 (2 A/G)
10-MilerGlenda Dennison 2:03:48Quite a few Striders went to Hollister, NC, to do the Medoc Trail Marathon . Per Sherry, it is a pretty technical course
Striders on the Road by Steve Scudder If you’ve been racing on the road, please let Steve know for running events. E-mail your name, race name, location, date and your results to [email protected] for running events If the full results are available online, please provide that link so that other Striders might be identified. This is a great opportunity to let Striders know about other events out of the area. When sending in your results, please consider including a little write-up about your experience. If you’re a new or recently renewed Strider and we omitted you in the“Striders on the Road,” it’s probably due to the membership data Steve had available this month. We apologize.
Iris Welsch will be collecting on the road results for multisport events, please e-mail Iris at [email protected] those results.
Diane Haupt and Pat Bowler display their glassware from the Medoc Trail Marathon . Photo Courtesy of Sherry Celesia
Rock and Roll Dublin Half MarathonAugust 5, 2013 - Dublin, IrelandTheresa Holleran 2:18:28 Linda Janssen 2:40:33Tammy Knott 2:45:04Megan Natter 2:49:40 Fritz Ochave 2:01:46 http://ie .competitor .com/dublin/event-information
The Genworth Virginia 10-MilerSeptember 28, 2013 -Lynchburg, Va.Kelly O’Brien 1:33:17Lamont Payne 1:33:59Alexandra Yerkes 1:39:01https://virginiatenmiler .com/Results .html
Lake Tahoe Half MarathonSeptember 29, 2013 - Lake Tahoe, Calif.Mark Shade 1:54:51David Dees 1:34:25 (2 A/G)http://www .laketahoemarathon .com/
St . George MarathonOctober 5, 2013 - St. George, UtahTommy Neeson 3:14:37 Lori Tubbs 4:44:56 http://www .StGeorgeMarathon .com
Triple Lakes Trail Race Half MarathonOctober 5, 2013 - Greensboro, N.C.Marilyn King 3:18:01http://www .triplelakesrace .com
Maine MarathonOctober 6, 2013 - Portland, MaineFesshaye Haile 4:38:56http://www .mainemarathon .com
Wineglass Marathon & Half-MarathonOctober 6, 2013 - Corning, N.Y.Chris Holcomb 3:55:58http://www .wineglassmarathon .com
Rock ‘n’ Roll Cleveland Half MarathonOctober 6, 2013 - Cleveland, OhioDwight Starks 2:12:58 Iris Welsch 3:00:35 http://runrocknroll .competitor .com/cleveland
2013 Huntsman Senior GamesOctober 7-8, 2013 - St. George, Utah
Racewalking 1,500MTom Gerhardt 8:40 .06 (2 A/G)
Racewalking 3,000MTom Gerhardt 18:22 .99 (1 A/G)http://www .seniorgames .net/
Under Armour Baltimore Marathon & Half MarathonOctober 12, 2013 - Baltimore, Md.
MarathonMelissa Brichacek 5:41:37Bethany Sanchez 4:39:49
Half MarathonDavid Kidd 1:13:45Marie Price 2:16:49Bill Price 1:42:39Dolores Roberts 2:37:14http://www .thebaltimoremarathon .com
GoodLife Fitness Victoria Half-MarathonOctober 13, 2013 - Victoria, British ColumbiaLynn Edwards 2:25:40Gene Edwards 1:43:52http://runvictoriamarathon .com/
To the right are Gene and Lynn Edwards getting ready to start the Victoria Half Mara-thon . Photo Courtesy of Gene Edwards .
The RUNDOWN - November 2013
24
with many, many roots and loose rocks . The Seashore Nature Trail 50k sure looks good in comparison! I think we talked a few into coming up for that!Brief report from Michael - It was a tough one again . Lots of climbs and descents on single track trails, full of rocks, roots, bridges, steps, switchbacks and other obstacles . I felt down on the trail twice and just laid there for a few minutes each time, trying to massage cramps on my calves . Lots of runners go down at Medoc . Yet, I keep going back to it with my brother each year because it is a great event .http://www .medoctrailmarathon .com
Nationwide Children’s Hospital Columbus MarathonOctober 20, 2013 - Columbus, OhioLori Tubbs 4:59:38 (Pacer)http://www .columbusmarathon .com
Metro Health Grand Rapids Marathon & Half MarathonOctober 20, 2013 - Grand Rapids, Mich.Elizabeth McLeod 4:55:55Goody Tyler 6:06:44http://www .grandrapidsmarathon .com
Marine Corps MarathonOctober 27, 2013 - Washington, D.C.Sharon Allison 5:25:12Gregory Alvarado 5:24:11Lauren Ascah 4:14:49Roy Blakeburn 4:03:13Shalisa Davis 4:49:47Charla Diggs 6:31:18Sven Doebler 5:53:34Stuart Ferguson 5:33:45Linda Fox 5:55:23Jeffrey Green 4:15:49Andrew Hoffer 2:58:48Ben Jessee 3:32:37David Jones 4:46:34
PPD Beach 2 BattleshipOctober 26, 2013 - Wilmington/Wrightsville Beach, North Carolina
Full Triathlon 2 .4 Mile Swim T1 56 Mile Bike T2 13 .1 Mile Run FinishDouglas Mitchell 1:14:09 0:11:16 7:39:47 0:07:08 6:17:54 15:30:01
Half Triathlon 1 .2 Mile Swim T1 112 Mile Bike T2 26 .2 Mile Run FinishJoel Bell 0:30:52 0:04:25 2:22:51 0:01:46 1:21:24 4:21:16Barbara Mathewson 0:36:50 0:13:49 3:08:18 0:05:29 1:55:56 6:00:19Thomas Lettis 0:39:38 0:07:15 3:00:38 0:08:18 2:07:03 6:02:50Lisa Armistead 0:41:37 0:13:15 3:10:28 0:06:14 2:06:33 6:18:04Becky Bean 0:39:43 0:16:59 3:21:50 0:09:08 1:54:24 6:22:02Jean Amonte 0:43:05 0:10:38 3:41:54 0:04:50 1:53:02 6:33:27Wayne Phelps 0:35:38 0:07:02 3:33:06 0:09:26 2:47:12 7:12:21
Ron Jones 4:04:30Kirk Kellerhals 5:52:47Michael Kottmer 4:26:48Michael Krechel 5:42:42Kevin Lane 4:08:17Christine Leiding 4:23:01Jon Leiding 3:07:48Lisa Moore 5:22:52Tom Murphy 3:46:08Bill Price 3:49:47Bethany Sanchez 4:41:11Steve Scudder 6:29:20Margaret Seymour 4:25:01Lori Sherwood 6:02:01Susan Snead 4:21:21Terence Toatley 4:18:30Holly Vance 4:12:43Eileen Werve 4:32:25Robert Wilhelm 5:31:35Mel Williams 6:18:51Matthew Zentz 3:44:21Groundpounder, Mel Williams, finished with fellow groundpounder, Will Brown . The four groundpounders all continued their streak of completing all the Marine Corps Marathons . http://www .marinemarathon .com
ING New York City MarathonNovember 3, 2013 - New York City, N.Y.Mike Anders 4:17:19Joseph Benedetto 7:01:10Kevin Bilms 5:20:15Rhoda Carroll 6:26:40Eric Degen 3:45:20Hollie Heimer 3:17:23Todd Tillery 3:41:10http://www .ingnycmarathon .org
I just completed the Beach2Battleship full Ironman on October 31, 2013 . This is a great race for anyone that has not tried it . They conduct a half ironman at the same time . The weather was chilly (38F) to start, but was otherwise perfect all day long . The swim is in the canal behind the barrier island and has the incoming tide to give a current and makes for a fast point to point swim . The bike ride is pancake flat and well supported . It is a great ride . The run is in downtown Wilmington, NC with great aid stations every mile . There were still plenty of supporters at the finish line when us back of the packers finished . ~Doug Mitchellhttp://beach2battleship .com/Below, looks like a beautiful morning for a triathlon, until you notice the man behind Doug wearing gloves, Doug’s double swim caps, and the banners appear to be bend-ing over! Photos by Willie Vasser
25
The RUNDOWN - November 2013
On the Road ContestWe were off to a good start with pictures for the ‘Striders on the Road’ column. Send us your best shot that showcases the event or locale of your out of town event.
Not sure what the prize will be but send pictures anyway to share your adventures. At the end of the year, we’ll pick a winner!
RUNDOWN Ad RatesMonthly advertising rates are as follows:Full Page . . . . . . . . . . . . . . . .$75 .00Half Page . . . . . . . . . . . . . . . .$50 .00Quarter Page . . . . . . . . . .$35 .00Eighth Page . . . . . . . . . . . .$25 .00Business Card . . . . . . . .$15 .00Flyers (8 .5”x11”) . . . . .$50 .005% Discount for 6 months10% Discount for 12 monthsSTAY TUNED FOR CHANGES To qualify for newsletter mailing costs assigned to non-profit organizations, we can only accept ads which are related to sports or health, fitness and wellness. Ads may be accepted from other agencies when they help sponsor the Tidewater Striders and club events.
To advertise in the RUNDOWN, please contact Ada Lester, [email protected]
Ads should be in a pdf, .tif or .jpg format. All ad copy is due by the 20th of each month.
Chesapeake: Chesapeake Foot & Ankle Ctr . 10% Discount 436-5824
Great Bridge Cyclery10% Discount Parts & Accessories, 482-5149
Norfolk:Brian D . Deutsch, MD, 10% Discount
Freedom Ford, Call 583-3673 for details
Running Etc . - Ghent (See ad in this issue)
Mediation Center of Hampton Roads, 10% off of Mediation Services and Train-ing, 624-6666 .
Ghent Chiropractic - complimentary first day services (including consultation, examination, x-rays (if needed) 622-1222
Newport News:Runner’s Source 223-4970 15% discount on non-sale in stock inventory .
Virginia Beach:Athlete’s FootSalem Crossing Shopping Center - 2085 Lynnhaven Parkway 10% discount on shoes and apparel to card carrying mem-bers of the Tidewater Striders .
Cosmo’s Corner . Cage Free Doggie Daycare and Boarding . 10% discount to Tidewater Striders on all purchases(daycare ,boarding and retail items)cosmoscorneronline .com
Conte’s Bicycle & Fitness Equipment491-1900 Also, Norfolk, NN & Richmond
Dynamic Health Services - Free consult for Striders . www .DynamicHealthServices .org 757-639-3153
Final Kick Sports - 10% off shoes and apparel
First Colonial Chiropractic 496-4956Free Exam . Necessary x-rays included with one paid treatment .
New Life ChiropracticA $160 value for $50 . would like to offer striders a consultation, Exam, report of findings and first chiropractic treatment for just $50 . Dr . Mike Geheren 757-222-0910
HDK Cycles - Kempsville 424-615115% parts and accessories
Hybrid Academy of Martial Arts - (Scores Plaza) Receive a free one week trial on Muay Thai Kickboxing or Submis-sion Grappling 490-6906 .
Special Discounts for Tidewater StridersMassage Discounts - 20% Discount for massage therapy . Two Locations in Virginia Beach - 34th Street at the Oceanfront, and Inlet Fitness - Great Neck . Tamara Vandelinde 757-615-3782 inletmassage@gmail .com
Integrative Message Therapies, 575-3044 $10 .00 Discount on all therapeutic massages
New Balance Virginia - Hilltop East10% Discount 433-0100
Running Etc . - Regency Hilltop (see our ad in this issue)
Cayce/Reilly School of Massotherapy Student Clinic 457-7146 - Student mas-sages ~ $20 .00; Other services (Reflexology, massage/facial) ~ $5 .00 off with Tidewater Striders ID
Shorebreak (Pizza, Sports & Billards)10% discount to Striders, not to be combined with any other specials or coupons .481-9393
Sterling Meadows Kennel - 471-004010% off boarding/supplies - does not include pet food - Must present Strider membership card .
Therapeutic Massage - Allison Thomas10% discount 285-6411Foot Reflexology - 757-430-2526 or e-mail valruns@cox .net . 10% discount for membersWells Therapeutics, Inc . - 490-9488 Massage therapy in Mount Trashmore area 10% discount on all therapeutic massage .Zen Hot Yoga . - 757-288-9142 $25 discount off 1-month unlmited package or $75 off a 3-month unlimited package . http://www .zenhotyogavb .com/Various LocationsIn Motion Physical Therapy and Sports Performance .10% off VO2 Max testing - www .Bonsec-oursinmotion .comDuck, NCOuter Banks Running Co .10% Discount 252-255-5444Other LocationsLifetime Running and Fitness10% on all training programs, 703-975-1605 SportsLegalForms .com - 20% discount - use code “STRIDERS” .2013 Run for the Dream - TIDE2013 is the discount code to receive $5 off the 8K, $10 off the Half Marathon, and $15 off the Patriots Challenge . Good on civilian pricing until May 1, 2013 .
These merchants give discounts to Tidewater Strider members. Most stores give at least 10% discount on non-sale items. Bike shops usually give discounts on parts and accessories only. You must show your Strider membership card and the discount is non-transferable. Please support these merchants willing to support us!
Striders TweetFollow the Tidewater Striders on Twitter: http://twitter .com/TheStridersFeel free to send an email to twitter@tidewaterstriders .com with any Strider announcements you’d like to make via Twitter .
Strider Apparel and more..
Visitwww .cafepress .com/striders
The RUNDOWN - November 2013
26
strider app
Membership Application Tidewater Striders Running Club
1585 Lake James Dr. Virginia Beach, VA 23464
Our 40th Year of Running Hampton Roads
Save Time & Paper & $$$$ Sign Up Online @
TidewaterStriders.comQuestions or Changes Call / Email 757 270-0285 [email protected]
Name: (First, Middle, Last)________________________________________________________________
Address (Include Apt. #)___________________________________________________________________
City_______________________ State ____ Zip____________ Phone Number (____) _____________
Email Address (please print carefully) ______________________________________________________ (required for sending newsletter & other club updates) Birth Date (mm dd yyyy) _____________ Gender: M or F Primary Interest: ___Running Walking__ ___ New <<<< check one >>>> Renewal ___ Multi-Sport____
For 2-Person or Family Membership, please complete for additional members: Name (first, middle, last) Birth Date(s) Gender Email (print)
(circle one) ____________________________ _____________ M or F ____________________________________
____________________________ _____________ M or F ____________________________________ (circle one)
____________________________ _____________ M or F ____________________________________ (include additional family members on an attached sheet of paper)
1-Year 2-Year <<<<< Check your option Regular Individual ____ $20 ____ $30 Amount Enclosed: Dues: $_____________ Youth (Age 18 & Under) ____ $12 ____ $18 Tax Deductible Donation $____________ 2-Person Family—Same Address ____ $25 ____ $40 __Scholarship __Youth 3 + Family—Same Address ____ $30 ____ $50 Total $ ___________ Checks Payable toGolden Runner (any age/includes ____ $100 Not Available Tidewater StridersEntry into club-owned races) Note: Club is a 501c3 nonprofit; donations, not dues, may be deductible
I know that running and volunteering to work in club races and other events is potentially hazardous. I should not enter & run or participate in club activities unless I am medically able and properly trained. I agree to abide by any decision of race officials relative to my ability to safely complete any race or event. I assume all risks associated with running o volunteering to help with races, including but not limited to, falls, contact with other participants, the effects of weather, including heat and/or humidity, the conditions of the road or trails and traffic on the course, all such risks being known & appreciated by me. Having read this waiver and knowing these facts, and in consideration of your accep-tance of my application for membership, I for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, their national governing body and their sponsors, their representatives and the successors from all claims or liabilities of any kind arising out of my participation in club activities even though liability may arise out of negligence or carelessness on the part of those named in this waiver. Signature/Date_________________________________________________ (Parent or guardian for all youth memberships)
Apply online or mail check & application to: Send address or email changes toTidewater Striders Membership [email protected] 1585 Lake James Dr. NOTE: CURRENT EMAIL ADDRESS REQUIRED TO RECEIVE NEWSLETTER
Virginia Beach, VA 23464-6750 Questions ???? Call 757 270-0285
new energy app
PLAN TO JOIN the Tidewater Striders' New Energy Youth 2013 Running Team
New Energy is an informal youth group training together to improve their times in road races as well as their performance in track and field and cross-country events sanctioned by the USA Track and Field (USATF) and AAU . Motivations vary from those who simply enjoy running, to those who are goal oriented and recognize the need to train in order to perform well in races . With its group approach to running practices, New Energy provides a fun, sociable forum for running preparation and development . New Energy welcomes all youth runners, ages 6-16, regardless of ability . Practices are informal, and participants are encouraged to attend as many as possible . Runners must have a good pair of running shoes to avoid injuries . Uniforms (singlet and shorts) and Warm ups ( Hoodie and Pants) can be purchased, but are optional . Membership in the Tidewater Striders is required by the third practice in order to participate in sessions and compete on a team basis in Track and Relay teams . The cost is $12 .00 per year or $18 .00 for two years . The Team participates in road races held in the Tidewater area, which are part of the Youth Grand Prix 1-mile series and are sponsored by local organizations such as school PTAs . Check race flyers for specific information by visiting www .tidewaterstriders .com . A New Energy Team race schedule will be part of the program and can be found under ‘Youth Programs’ on our Web Site . Coaching is provided by volunteers who are Tidewater Striders members . Again this year, Angelo Celesia will provide leadership for training . Other running enthusiasts/parents will also assist . New Energy provides youth runners and their families an enriching environment which can be a building block to the youth runners' future . In the past, New Energy runners attended National Cross Country and Track and Field Championships around the Country . Many previous New Energy runners are currently participating with high school and college teams where they have excelled in Cross Country, Indoor and Outdoor Track and Field with All State and National recognition . New Energy has produced numerous All-American medalists, State Champs and one National Champion in Cross Country . The New Energy Team practices will be on Tuesdays and Thursdays, from 5-6 p .m ., at Mt . Trashmore (Kid's Cove area facing South Blvd .), beginning Thursday September 5, 2013 . Visit the Striders Web Site and look under ‘Youth Programs’ for a complete training and racing calendar . Suffolk Training Site: Sleepy Hole Park, Monday/Thursday 5:30-6:30 pm NewEnergySuffolk@gmail .com Norfolk Training Site: Lafayette Park, Thursdays 5:30 - 6:30 pm Dave@mediationhamptonroads .com Chesapeake Training Site: Bells Mill Park, Monday/Wednesday 5 – 6 pm jgresock55@gmail .com For more information, contact: Coach Angelo Celesia: acelesia@aol .com 757-288-7715 Dan Edwards, Chairman of the Tidewater Strider Youth Committee: lionrun@aol .com 757-495-3551 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Detach and Mail completed form to: Angelo Celesia, 2586 Ocean Shore Ave ., Va . Beach, VA 23451 (Also, you may email completed form to acelesia@aol .com or fax to 481-9514 or use our Online web form: http://www .liveanswer .cc/newenergy/NewEnergy .html ) Name of Runner: ________________________________________DOB:___________ Gender___ Address__________________________________________ City__________________ ZIP_________ Parent’s Name(s)_____________________ Phone #_____________*Email______________________ *{required to receive schedule / team info} Child currently a Strider Member _____ Child will be joining the Striders as a New Member_____ Parent's/Guardian's signature________________________________________ Date___________
new energy flyer
postalwalk
5K RUN/WALK FOR THE MUSIC VETERANS DAY HOLIDAY (MON., NOVEMBER 11, 2013)
ONLINE REGISTRATION: https://www.raceit.com/Register/?event=23338
PAYMENT INFOMATION: Make check or money order payable to the “OSHS Orchestra” and mail to:
Race for the Music, Deanna Kringel, Oscar Smith High School, 1994 Tiger Dr., Chesapeake, VA 23320 (No refunds, exchanges or transfers. Incomplete applications will not be processed.)
RACE COORDINATOR: Deanna Kringel, [email protected], (757)288-4055, www.osmith-orchestra.org
Individual Competitor Entry Fees for all Runners & Walkers: EARLY-BIRD REGISTRATION (postmarked by October 8, 2013) _____$20.00 = EARLY-BIRD REGISTRATION
_____$15.00 = EARLY-BIRD REGISTRATION for___ music educators (current or retired) and ___music students currently enrolled in
____BAND ____CHORUS ____ORCHESTRA NAME OF SCHOOL: ____________________________________ REGULAR REGISTRATION (postmarked by November 1, 2013) _____$25.00 = REGULAR REGISTRATION (postmarked by November 1, 2013)
_____$20.00 = REGULAR REGISTRATION for ___music educators (current or retired) and ___music students currently enrolled in
____BAND ____CHORUS ____ORCHESTRA NAME OF SCHOOL: ___________________________________ ALL RACE DAY REGISTRATIONS (& registrations postmarked after November 1, 2013) _____$30.00 = ALL RACE-DAY REGISTRATIONS ***AWARDS: THE FIRST THREE MALE & FEMALE FINISHERS, THE FIRST THREE FINISHERS IN EACH AGE GROUP & THE FIRST THREE RACE WALKERS DIVISION: ___Male ___Female DIVISION: ___Run ___Walk AGE GROUP: ___14 & under ___15-19 ___20-24 ___25-29 ___30-34 ___35-39 ___ 40-44 ___45-49 ___50-54 ___ 55 & older SHIRT SIZE: ___Adult Small ___Adult Medium ___Adult Large ___Adult X-Large ___Adult XX-Large (T-shirts are only guaranteed for early-bird and regular registrations.) Name: ____________________________________________________________________________________________ Street Address: _____________________________________________________________________________________ City: ________________________________________ State: _______________________ Zip: _____________________ Phone Number: __________________________ Email Address: ______________________________________________ Age: _______ Birthdate: _____________________ I understand that running and racewalking are potentially dangerous activities . I should not enter the race unless I am medically able and properly trained . I agree to abide by any decision of a race official relative to my ability to safely complete the run . I assume all risk associated with running in this event, including but not limited to falls, contact with other participants and the effect of weather including heat and humidity, and all such risks being known and appreciated by me . Having read this waiver and knowing these facts and in consideration of you accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, RRCA, USATF, Virginia Association USATF, the City of Chesapeake, Chesapeake City Public Schools, race officials, volunteers, and all sponsors, their representatives and successors from all claims and liabilities of any kind arising out of my participation in this event . I grant permission for all of the forgoing to use any photographs, motion pictures, recordings or any other record of this event for legitimate purposes . I understand that this is a race conducted under the rules of the RRCA and USATF and is not intended for baby joggers, head phones, skates, roller blades, and dogs on leashes, and I will abide by these guidelines . __________________________________________________________ ________________________________ Contestant Signature Date __________________________________________________________ ________________________________ Parent/Guardian Signature (if under age 18) Date
START TIME: 9:00am (Awards will be presented immediately following the race.) CHECK-IN: 7:45am-8:45am LOCATION: BELLS MILL PARK, CHESAPEAKE, VA 23222
runwalkmusic
cause life
One Mile & 10K Run
Race Day Schedule
Registration Opens: 7:00 AM Registration Closes: 8:45 AM 1‐Mile Run / Walk 8:15 AM 10K Run 9:00 AM
Location
Packet Pick Up & Registration (Wed & Thu) & Awards Ceremony at Mt. Trashmore YMCA at 4441 South Boule‐vard, Virginia Beach, VA 23452. Conveniently located just off I‐264, take the south Independence Blvd exit, turn left onto Edwin Dr, and then left onto South Blvd.
Registration Striders Non‐ Member Member Early Registration online* & Postmark by Nov. 17 $14 $17
Late Pre‐registration* Nov 18 through Nov 27 $22 $22
Race Day Registration $30 $30
* Online open thru 12 noon Nov 26th; no transaction fees. Golden Runners & race passes postmarked by Nov. 17th
Thanksgiving Day
10K Certified Race Course
The 10K race will begin at the YMCA located on South Blvd and run down to Presidential, onto Colonial Pkwy, Palace Green, Cumberland, Chancellor, William Penn, Palace Green, Winsdor Woods Blvd, Silina, West Colonial Park‐way, South Blvd, through Mt. Trashmore, and back to the YMCA. USATF Certification: VA11043RT
1‐Mile Course
The 1‐Mile event will begin and finish at the YMCA and is an out and back on South Blvd.
A Tidewater Striders Grand Prix Event
Register On‐line at TidewaterStriders.com
Chip Timing by Chronotrack Bib Chip
Start and finish line times for the race will be recorded us‐ing the Chronotrack Bib Chip timing system. Do not fold your race number and wear it on your front.
Packet Pick‐up & Late Registration Wed. 11/21 1‐7PM
Late registration & pre‐registered packet pick‐up will be held Wed., Nov 21 from 1:00 to 7:00 PM at the Mt. Trash‐more YMCA , 4441 South Boulevard in Virginia Beach.
2013‐14 Scholarship Recipients: $19,000
Tom Bashara Scholarship Nicholas Richardson
Western Branch / Univ of VA
Pamela Edwards Scholarship
Abigail Motley Kellam / Virginia Tech
Julie Stern Cox / James Madison
Tidewater Striders Scholarships
Mathew Schwartzer Princess Anne / Indiana
Kevin O’Sullivan Princess Anne / Marist College
Elizabeth Cornell Princess Anne / Univ of Tennessee
Zackary Fanelty Tallwood / Georgia Tech
Jeremy Greenwald
Grassfield / Georgia Tech
Alexandra Yerkes Princess Anne / Sweetbriar
Sarah Semp Western Branch / Washington & Lee
“The purpose of the Turkey Trot 10K and 1 Mile Run is to provide a tradi‐tional quality running event for families & runners of all abilities with all proceeds going to the Tide‐water Striders Scholarship Funds.”
Tidewater Striders Scholarship Fund
The objective of the Scholarship Award is to provide financial assistance to Tidewater area college bound high school running, track, and cross country athletes, and continuing assis‐tance where appropriate to current college student athletes. Annual scholarship awards will be designated for the most deserving graduating high school seniors as recom‐mended by the Scholarship Committee and approved by the Board of Directors.
For more information about Tidewater Strid‐ers scholarships or sending donations, contact the Scholarship Chairman:
Dan Edwards 1585 Lake James Drive
Virginia Beach, VA 23464 495‐3551 or [email protected]
turkety trot
10K Awards
Runners: First 3 male and female and top 3 in each age group. Walkers (walking entire race) top 3 male and female walkers.
10K Age Groups
Male: 12 & under, 13‐19, 20‐24, 25‐29, 30‐34, 35‐39, 40‐44, 45‐49, 50‐54, 55‐59, 60‐64, 65‐69, 70 & over
Female: 12 & under, 13‐19, 20‐24, 25‐29, 30‐34, 35‐39, 40‐44, 45‐49, 50‐54, 55‐59, 60‐64, 65 & over
Mile Run/Walk Awards
Top 3 male and female age groups: 6 & under, 7‐8, 9‐10, 11‐12, 13‐19, 20‐39, 40 & above; Ribbons for all finishers.
Information & Online Registration Links: www.TidewaterStriders.com
Race Director: Dan Edwards 495‐3551 or [email protected]
YMCAof South Hampton Roads
In Cooperation with the City of Virginia Beach Special Events Office &
Department of Parks & Recreation
Ocean Creek Apparel 5713 Thurston Ave., Virginia Beach, VA 23455
(757) 460‐6118 www.oceancreekapparel.com
Volunteers Needed! Contact Dick Brothers at 619‐8298 or by e‐mail at [email protected]—get a new race crew T‐shirt and earn a pass for next year’s Turkey Trot and the gratitude of 2,500 runners. Don’t miss a great op‐portunity for family and friends of runners to participate.
- CKA
Register online or mail entries to: Turkey Trot, c/o Dan Edwards 1585 Lake James Dr . Virginia Beach, VA 23464
REGISTER EARLY: FIELD CAPPED AT 2,500
T-shirt size(circle one)
S M L XL XXL
Yth-M Yth-L
I understand that running a road race is a potentially hazardous activity. I should not enter the run unless I am medically able and properly trained. I agree to abide by any decision of a race official to my ability to safely compete the run. I assume all risks associated with running in the event including, but not limited to; falls, contact with other participants, the effects of the weather including heat, cold, humidity, traffic, conditions of the roads or trails, and all such risks being known and appreciated by me. Having read this waver and knowing these facts and in consideration of the acceptance of my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, The City of Virginia Beach, Virginia Beach Parks and Recreation, RRCA, race officials, volunteers and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. I grant permission to all of the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. I understand that skate boards, roller blades, and dogs on leashes are not allowed in this race and I will abide by these guidelines.
Signature _________________________________________________________ Date_______________________ (Parent’s signature if under 18)
APPLICATIONS WITHOUT SIGNED WAIVERS CAN NOT BE PROCESSED
Golden Runner #
Name (First—Last)
Age Gender Strider Phone Number
Address
City State Zip Code
M F Y N
Make checks payable to: Tidewater Striders
Email: (required for race updates)
Check Race 10K Run 1 Mile Run/Walk
Check if race walker
Special Thanks To Our Sponsors
10K Event Records 1996 Tommy Holland 30:22 2008 Natalie Sherbak 35:12
Race Features
Colorful 100% cotton T‐shirts Random drawings for runners & volunteers Unique turkey trophies After race refreshments Traditional family fun
Presented by:
Entry Fees: include long-sleeve T-Shirt, goodie bag, food & drinks
5k Run or 3k Walk:
Early Bird: $25
Standard (Beginning Sept 30): $30 Late: $35 (Begins Nov 4th for Newport News & Nov 8th for Norfolk & t-shirts are no longer guaranteed)
Kid’s Reindeer Fun Run (12 & Under):
Early Bird: $10
Standard (Beginning Sept 30): $15 Beginning on Nov 4th for Newport News & Nov 8th for Norfolk, t-shirts are no longer guaranteed
FOR MORE INFO: Arthritis Foundation (757) 456-1119 ▪ [email protected]
Mikayla Bowers Hampton, VA Be There With Bells On!
4th Annual Newport News Jingle Bell
Presented by
Saturday, Nov. 16, 2013
Newport News Park 8:30 am Reindeer Run - 9:30 am 5k
Run—9:45am 3k Walk
26th Anniversary Norfolk Jingle Bell
5k Chip-timed Run • 3k Walk • Kid’s Reindeer Run
Saturday Nov. 23, 2013
8:30 am Reindeer Run - 9:30 am 5k Run – 9:45 am 3k Walk
Register at www.arthritis.org or by event at:
Newport News: www.JingleBellRunNN.kintera.org Norfolk: www.JingleBellRunNorfolk.kintera.org
At 11 years old, Mikayla was diagnosed with
juvenile psoriatic arthritis
Mikayla knows all too well the pain of having arthritis. With the right medications & treat-
ment, she is able to attend school & she continues to play softball, read, & create amazing Origami. Thanks to the research
and programs of the Arthritis Foundation, she and her family have the support they need to
tackle the disease.
Awards & Divisions:
5k Run: Top 3 overall male & female.
Top 3 male & female: 12 & under, 13-19, 20-24,
25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64,
65 & over.
Team Awards: Highest Fundraising Team, Most Team Spirit, Largest Team, Highest Fundraiser
After the races— Music, Food, Drinks, a Silent Auction, Raffle Prizes & Awards
Raise Money, Win Prizes! Participants who raise $100
earn either a Jingle Bell Tumbler or Ornament.
5k Run ▪ 3k Walk ▪ Kid’s Reindeer Run
jingle bell 5k
Name (First & Last)__________________________________________________________________________________ Team Name (if applicable) _________________________________________ Team Captain ______________________ Mailing Address: ____________________________________________________________________________________ City________________________________________________________State_______________Zip_________ Phone: ________________________________________E-mail Address: ______________________________________ REQUIRED : Date of Birth: (1/1/70)_______________________ Age on Race Day _______ M/F______ T-Shirt Size* (please circle one): YM YL S M L XL XXL XXXL Amount enclosed $___________ Check all that apply: Participating on: Nov 16, Newport News Park Nov 23, ODU, Norfolk Please register me for:
5k Run 3k Walk Reindeer Fun Run (12 & under) Registration for the 5k is the adult registration fee, regardless of age
I am unable to attend, please accept the enclosed donation $_________
Please return to the Arthritis Foundation: Arthritis Foundation, 5101 Cleveland St., #307, Virginia Beach, VA 23462
Phone 757-456-1119 ▪ Fax to: 757-456-2347 Waiver Release: I hereby certify the following (1) I am physically fit and have received medical clearance to partici-pate in the Jingle Bell Run & Walk for Arthritis, (2) in consideration for my application to participate in the Jingle Bell Run & Walk for Arthritis being accepted, I, on behalf of myself, my heirs and assigns, and my estate, hereby waive and forever discharge the sponsors, organizers, affiliates, as well as their agents and employees from any and all claims that may accrue as the result of my participation, and (3) I hereby grant the Arthritis Foundation specific permission to reproduce, publish, circulate, copyright or otherwise use any and all photographs and/or video of me and /or my family, taken at the Jingle Bell Run and Walk for Arthritis, for use by the Arthritis Foundation. Signature _____________________________________________________ (Parent or Guardian if less than 18 years old) No Pets Allowed
Please complete this registration form and return to the Arthritis Foundation or register on-line at www.arthritis.org
A Tidewater Striders Club Event
10 Mile & 6 Mile Saturday, January 4, 2014 9:00 AM (10-Mile-Grand Prix Event) 15 Mile & 9 Mile Saturday, January 25, 2014 9:00 AM 20 Mile & 12 Mile Saturday, February 22, 2014 9:00 AM (20-Mile-Grand Prix Event)
Race Course: All races will begin and finish at the entrance to the Dismal Swamp Canal Trail, Chesapeake, VA 23323 and will be an out & back . The start will be a chip start and all runners will start 9:00am .
Finish line closure is based for each race date on a 90-minute 10K pace .
Registration: Pre-registration is recommended to ensure entry and online entry viawww .RaceIt .com is strongly encouraged . Packet pick-up will be held at Running Etc, Virginia Beach Laskin Rd from 5:00PM to 7:00 PM on the Fridays before each series date . Registration will be available on Fridays at packet pick-up but not on race day . Registration fee is $20 by Dec 15th & then $25 per race for Strider members and $25 by Dec 15th & then $30 for non-members . A $10 discount is available when registering online for all three races (6-9-12 Mile or 10-15-20 Mile) by Dec 31st .
Awards: Runners who complete all three of the distance event series (6-9-12 Mile or 10-15-20 Mile) will receive a Strider beach towel . Golden Runners and runners using Free Race Passes may also get the beach
towel by Jan 4th for $10 . While there are no other awards, finish places in the results are based on cumulative times for the 3 events . Age divisions are the same for the Strider Grand Prix competition .
Directions: Dismal Swamp Canal Trail: Intersection of 1600 George Washington Hwy S and Dominion Blvd . & Old Rt-17, Chesapeake, VA 23323 just off Rt 17 Running Etc . VB is located just off Laskin Rd in the Regency Shopping Center
Inclement Weather: The Race Director and the Tidewater Striders reserve the right to cancel or reschedule or adjust distances as needed in the interest of safety or access restrictions to the venue . No refunds can be given in the event of either re-scheduling or cancellation .
Race Directors: Sharon Rodier (757) 377-1269, email: sharonrodier@cox .net Jean Phelan (757) 681-0248, email: jphelanrun@gmail .com
www.TidewaterStriders.com
2014 TIDEWATER STRIDERS DISTANCE SERIES at DISMAL SWAMP CANAL TRAIL
JAN 4TH — JAN 25TH — FEB 22nd
Tune-up for the Shamrock Marathon 10-Mile—15-Mile—20-MileTune-up for the Shamrock Half-Marathon
6-Mile—9-Mile—12-Mile
Packet Pick-up & Late Registration at Running Etc. VB from 5:00PM to 7:00PM on the Fridays before each race
Grand Prix: The 10-Mile on January 4th and the 20-Mile on February 22nd are both Tidewater Striders Grand Prix events . All six races in the series are Walking Grand Prix events .
distance series
Registration available online: www .RaceIt .com or by mail using the entry form below . Receive a $10 discount by registering online for the full series by December 31, 2013 .
Thanks: to the City of Chesapeake &the Staff of their Parks & Recreation Department
2014 TIDEWATER STRIDERS DISTANCE SERIES ENTRY FORM & WAIVER Online registration is encouraged . For paper entries, please make checks payable to : Tidewater StridersMail entries to: Distance Series, c/o Rick Brown, 649 South Westgrove Rd ., Virginia Beach, VA 23455Please be sure that your entry form is complete and the waiver is signed . Incomplete entry forms can not be processed .
I understand that running a road race is a potentially hazardous activity. I should not enter the run unless I am medically able and properly trained. I agree to abide by any decision of a race official to my ability to safely compete the run. I assume all risks associated with running in the event including, but not limited to; falls, contact with other participants, the effects of the weather including heat, cold, humidity, traffic, conditions of the roads or trails, and all such risks being known and appreciated by me. Having read this waver and knowing these facts and in consideration of the acceptance of my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, the City of Chesapeake, RRCA, race officials, volunteers and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. I grant permission to all of the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. This road race is conducted under the rules of USATF. I understand that skate boards, baby joggers, roller blades, head phones and dogs on leashes are not allowed in this race.
Signature ___________________________________________________ Date_________________
(Parent’s signature if under 18) __________________________________ Date ________________
APPLICATIONS WITHOUT SIGNED WAIVERS CAN NOT BE PROCESSED
No Refunds on Pre-registered Entries .
RACES / FEES—Check desired race(s) & circle appropriate fees
Golden Runner #
CKA
Name (First—Last)
Age Gender Strider Phone Number
Address
City State Zip Code
M F Y N
9-Mile (1-25-2014) $20 by 12/15 then $25 $25 by 12/15 then $30 $0
12-Mile (2-22-2014) $20 by 12/15 then $25 $25 by 12/15 then $30 $0
TOTAL FEES ENCLOSED
Check all that apply Race Distance & Date Strider Member Non-Strider Golden Runner
10-Mile (1-4-2014) $20 by 12/15 then $25 $25 by 12/15 then $30 $0 6-Mile (1-4-2014) $20 by 12/15 then $25 $25 by 12/15 then $30 $0
Post-race Social: Following each of the races, all runners and volunteers are invited to a post-race social for food and beverages at Cahoon Plantation Golf Course, 1501Cahoon Parkway, Chesapeake, VA 23322 .
WALKERS: All walkers must contact Hartley Dewey prior to the events: 757 434-6326 or [email protected]
Series Premium: Strider Beach Towel
______Golden Runners & Free Race Pass users—Check here and enclose $10.00 with registration for 1st race to receive series premium. NOTE: Golden Runners & Race Pass (1/race) users can’t register online—paper pre-registration required.
Email:___________________@__________ PRINT—REQUIRED TO PROVIDE RACE ADVISORIES
15-Mile (1-25-2014) $20 by 12/15 then $25 $25 by 12/15 then $30 $0
20-Mile (2-22-2014) $20 by 12/15 then $25 $25 by 12/15 then $30 $0
If you are a walker, please check this box:
The Kempsville Lions Club 44tthhAANNNNUUAALL FFRROOSSTTYY CCrroossss CCoouunnttrryy 55kk
Packet Pick-Up: RUNNING ETC
1940 Laskin Road, Suite 308 Virginia Beach, VA Friday, January 10 3:00—7:00 p.m.
Enjoy a great family day, fellowship with
Lion volunteers, and celebrate a great cause.
RACING AWARDS &
DIVISIONS
Overall Award Male & Female
1st Place
2nd Place 3rd Place
Top 3 Men & Women in each age group Age Groups: 14 and under; 15-19 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60 and over
1-Mile Walk: 10:00 AM 5K Run & Walk: 10:30 AM
January 11, 2014
Pre-register before December 31
REGISTER TODAY FOR BEST RATES5K Run/Walk Registration Fees: $25 postmarked before December 31 $30 after December 31 and on race day
5K Team Registration Fees: $125 postmarked before December 31 $150 after December 31 and on race day 1-Mile Fun Run/Walk Registration Fees: $20 postmarked before December 31 $25 after December 31 and on race day You will not be able to pay with credit card on race day, only cash and checks will be accepted.
Proceeds will benefit:
The Blind, Sight Impaired, Hearing Impaired, Diabetes Research, Lions Diabetes Youth Camp, Preschool Vision Screenings, Scholarships each year to three graduating seniors, and Youth
QUESTIONS: Contact Paul Steele at 479-2174/630-7627 OR
e-mail [email protected]
Register online at: www.RaceIt.com OR mail check payable to Kempsville Lions and a completed & signed entry to: Paul Steele 1905 Blue Knob Road, Virginia Beach, VA 23464
Virginia Beach Sportsplex 2181 Landstown Road
Virginia Beach, VA 23456
ALL PARTICIPANTS WILL RECEIVE:
Long Sleeve T-Shirt (New color & design)
Entry to Post Race Party with beverages &
Teams Lions Clubs, Open,
BusinessAnd Military
5 member teams, top 3 score. First place Award
to each category.
frosty5k
Race Waiver: Please read this carefully, MUST BE SIGNED!
I understand that I am running/walking a race that is a potentially hazardous activity and poses certain serious health risks . I represent that I am medically able and properly trained to participate in this event . I agree to abide by the decision of a race official relative to my ability to safely complete the run/walk . I have read this waiver and release, and also fully understand and agree to its terms . I, acting for myself and anyone entitled to act on my behalf, now and forever, waive, release, defend, save and hold harmless, the Kempsville Lions Club, its representatives, and agents, Tidewater Striders, race officials, volunteers, all sponsors and their representatives and successors, from and against, any and all claims and liabilities, whether based on personal injury, death or monetary loss, which may arise out of my participation in this event . I assume all risks associated with running/walking in this event including falls, contact with other participants, the effects of the weather, the traffic, condition of the roadways and trails, and such other risks known and appreciated by me . In addition to the foregoing, I agree that my entry fee is not refundable or transferable for any reason, I also grant the right for all of the foregoing to use any photographs, motion pictures recording devices, or any other record of this event for legitimate purposes . I further understand that this event is a road race conducted under the rules of the RRCA, is not intended for skates, roller blades, bikes, or dogs on leashes . I agree to abide by RRCA rules and any other applicable rules, laws, or guidelines .
The Kempsville Lions make no warranties as to the conditions, safety, distance accuracy, or suitability for running or walking of the route .
Run/Walk at your own risk!
Signature (Parent or guardian if under 18) Date
The Kempsville Lions Invites You to Join Us for
4th Annual Frosty Cross Country 5k 5K / 1-Mile Run/Walk
Virginia Beach Sportsplex
5K Run/Walk Entry Total Amt . Enclosed 1-Mile Run/Walk Total Amt . Enclosed Team Total Amt . Enclosed Team Name: _______________________________________ All team member applications must be submitted & mailed together . Please Print Clearly:
Name (first, mi, last)
Street Address
City State Zip
Phone Number
Sex: M F Age on race day
Emergency Contact (First and Last Name, Phone Number)
Make checks payable to Kempsville Lions Club
Please circle one .
Adult Shirt Size: S M L XL XXL
Youth Shirt Size: YM YL YXL
All participants will receive a long sleeve t-shirt and runner’s packet .
Email Address (required to receive registration confirmation)
No rain/snow/ice date. Organizers reserve the right to cancel for any reason Incomplete applications cannot be processed.
Virginia Hearing Aid Center 4540 Princess Anne Rd #114, Va .Beach, VA 23462
(757) 962-8963