Dec/Jan 06-07 - North Carolina Roadrunners Club

Transcription

Running
Account
North Carolina Roadrunners Club, Raleigh, NC
December 2006/January 2007 News
A Magnificent Start, pg 4
Product Review:
•Asics Gel-Trabuco, pg 5
Triangle Monster Dash, pg 7
13th Annual Women’s
Distance Festival, pg 16
2006–No Excuses, pg 17
Inside-Out Classic, pg 20
Absentee Ballot, pg 21
Running in Cold Winter
Weather, pg 25
Bimonthly Publication for NCRC Members
http://www.ncroadrunners.org Volume 26, Issue 1
NCRC’s 2006 Fall Events
Regular Features
President’s Corner, pg 3
Race Reports:
•74 Marathons, 17 States, pg 6
•The Vine Trailrun, pg 6
•Marine Corps, pg 8
•NYC Marathon, pg 9
•Steamtown Marathon, pg 10
Training Advice, pg 12
Race Calendar, pg 14
Board Meeting Minutes, pg 22
Volunteer Corner, pg 26
Volunteer Points, pg 27
1,000 Mile Club, pg 29
Group Runs, pg 33
Member
ncroadrunners.org June/July 2006 Officers
Mike Walsh, President . . . . . . . . . . . . president@ncroadrunners.org
MikeWaldvogel,Vice President . . . vicepres@ncroadrunners.org
Jane Rouse, Secretary . . . . . . . . . . . secretary@ncroadrunners.org
Nancy Bokish, Treasurer . . . . . . . .treasurer@ncroadrunners.org Elizabeth Aiken, Exec. Dir. .. . . membership@ncroadrunners.org
Board Members
Contacts
Newsletter Production, Design & Layout /Advertising:
Esther Dill, newsletter@ncroadrunner.org
Press Chair:
Teri Saylor, terisaylor@yahoo.com
Address Change/Club Info/ Membership/Race Calendar:
Elizabeth Aiken, membership@ncroadrunners.org
Adopt-a-Highway: Steve Dezern, appyirish@yahoo.com
Club Apparel: Jennifer Ennis, jennenn@earthlink.net
Race for the Cure: Tracey Figeredo, tkfigueredo@hotmail.com
Volunteer Coordinators: Eric Johnson, eric26runner@mind spring.com; Lori Schneider, schneiderlk@bellsouth.net
Webmaster/Design: Eliane Hascal, eliane_hascal@yahoo.com
six times a year in February,
April, June, August, October,
and December. The deadline
for submissions is the 10th of
the previous month. Please
send all articles and photos to
newsletter@ncroadrunners.org
Membership Changes
The Running Account is
mailed bulk rate and the post
office does not forward. For
address changes, notify:
Elizabeth Aiken
NCRC
P.O. Box 97336
Raleigh, NC 27624-7336
or: membership@ncroadrunners.org
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10% off all running shoes
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10% off all running shoes
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15% off all non-sale items
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15% off all items, except bikes
& treadmills
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25% off on all runner services
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10% off all non-sale items,
except tennis balls
•OBX Running Co., Duck
10% discount
•Raleigh Running Outfitters, Raleigh
December 2006/January 2007
President’s Corner
By Mike Walsh
As I sit here writing my final
President’s Corner of this
year, it is fun to look back
on this fall. I had the chance
to volunteer at our Women’s
Distance Fest and IOS Half
Marathon, participate in
Monster Dash and serve as
race director for the Magnificent Mile – all fabulous
experiences. As a celebration,
I capped all this off with my
first running of the famous
New York City Marathon on
November 5. So, it has been
a busy, and challenging fall!
My first inclination for an
end of the year President’s
Corner was to reflect on the
many accomplishments of
our club in the past year.
There were certainly many,
and we all can be proud of
our club. But in the end,
I decided that what really
counted was whether as a
club we have become a stronger community. I thing the
answer is conclusively ‘yes.’
At the end of the day, races
will become a memory, newsletters will be recycled, and
those fine NCRC tech shirts
will eventually wear out.
What will always
be with us are the
friendships and the
memories of good
times that we have
built through the
year.
The questions that remain for
the club are how we maintain
this momentum, and how to
we open our arms to embrace a larger portion of the
general population and bring
them to the healthy lifestyle
we all treasure. I know that
we will not be able to figure
that out without your help
and involvement, so I urge
you to take advantage of the
opportunities to give back
to the running community
through leadership positions
and volunteering.
Every time I attend a social
function or a race, I hear the
excitement in people’s voices
about their club and who we
have become in the past year
— that is what counts.
I wish you all the very best as
we enter the holiday season,
and look forward to seeing all
of you out there on the roads
and trails! It is going to be a
great 2007 for NCRC!
HELP WANTED
Have you wanted to give back to the running community? Desired to share the benefits of running with others? NCRC has a strong
NEED for folks to volunteer for the following roles. None of these take much time or effort, but are incredibly valuable to the community and the club. Please ‘step up’ and help out your club! Email your interest or any questions to Mike Walsh at president@
ncroadrunners.org.
Community Outreach: Promote the benefits of healthy living to non-running audiences including civic groups, churches and other organized groups using a variety of methods.
Sponsorship Chair: Identify and work with sponsors who
would like to provide financial or other support for NCRC’s
races, especially fund-raising races.
Children’s Running Program: Explore offering a children’s
running program in the local area, independently or in concert with the school system, using one of the many available
programs (ex. RRCA’s) or creation of a new program
Merchandise Chair: Work with the Marketing Committee
to design, order and distribute NCRC clothing and other
merchandise.
Advertising Chair: Approach local businesses to advertise in
Running Account (possibly later on the NCRC web page).
We provide the advertising rates and flyers – you bring the
energy and enthusiasm.
December 2006/January 2007 Race Finish Line Services Chair: Work with the Race Committee to organize our race equipment and volunteers to do
simple finish line services at NCRC races.
ncroadrunners.org
A Magnificent Start
The morning of November
4th dawned clear, crisp, and
cold and stayed that way
as set-up got underway for
Raleigh’s first annual Magnificent Mile Race. Volunteers
began gathering in force
around 8:00 am and by 9:00
am the plaza at NC State’s
Centennial Campus was
hopping. The 402 registered
participants, who ranged in
age from 2 to 58, were picking up their packets, enjoying delicious goodies from
Great Harvest Bread and
Bruegger’s Bagels, and trying
to stay warm.
At 10 o’clock sharp, the
thermometer jumped to 38
degrees Fahrenheit and the
95 competitive milers headed
down the hill of a very fast
course. At 10:04, Russell
Slade broke the tape with a
time of 4:16. He was
Russell Slade, 4:16
followed in quick succession
by Trevor Lewis of Raleigh
(4:34) and Bryan Brander of
Durham (4:36). Shortly after,
Heather Davis came flying
across the line, handily winning the top female spot with
Heather Davis, 5:09
a time of 5:09. She was followed by two speedy youngsters: 16-year-old Rachel Park
of Cary who clocked a 5:20
and 18-year-old Alayna Levie
of Charlotte who finished in
a zippy 5:26.
Let’s not forget the fastest
milers in the 10-and-under
and 50-and-over categories.
Jacheitha Baker of Zebulon,
who is only 10 years old,
finished up in an even 6:30,
while Raleigh’s 8-year-old
Sam Diehl wrapped it up in
6:48. Meanwhile, each of the
top 3 men in the 50-59 age
group cracked 6 minutes:
Frank Scheier of Cary (5:34),
Bert Banks of Raleigh (5:39),
and Jay Smith of Chapel Hill
(5:47).
As the last miler came
across the line, preparations
started for the non-competitive mile. The gang of
257 runners, joggers, and
walkers embarked on an
out-and-back mile course at
10:30 am. Within this group
were several representatives
of the Spastic Paraplegia
ncroadrunners.org Foundation, which was the
beneficiary of this event and
which provides support and
research funds for those with
motor neuron disease. These
individuals hailed from Massachusetts, South Carolina,
and scattered corners of
North Carolina as well. The
fastest among them was Cece
Russell of Easley, South Carolina. Russell has a hereditary
motor neuron disease known
as HSP and finished her mile
in a flat 16:00.
The kids races were enjoyed
by every one of the 40
children who registered. The
first was a 400-meter sprint
for those between the ages
of 6 and 10; this was won
handily by 9-year-old Rachel
Adamkowski of Raleigh.
Mister Trey Knox, a 4-yearold Raleigh resident, was the
first to come zooming across
the line in the second race, a
100-meter-dash for those 6
years old and under.
After the races were run, all
parties reconvened on the
plaza to watch the awards
ceremony and to listen to a
moving speech given by Dr.
Richard Bedlack, head of the
Duke ALS Clinic. Dr. Bedlack, who participated in the
non-competitive mile, talked
about the history of motor
neuron disease, the research
strides that have been made
in the last 10 years, and the
–by Sarah L. Witt
importance of events like
the Magnificent Mile to raise
awareness of these diseases
as well as funds for research.
And raise funds it did thanks
to the generosity of 23
corporate sponsors (platinum
sponsors were The Athlete’s
Foot, Ascolese Enterprise,
Inc. Lenovo, Love2Run
Coaching, North Raleigh
United Church, and Second
Look Pressure Cleaning) and
numerous individual donors.
At press time, checks were
still coming in but the total
money raised passed the
$23,000 mark. Amazingly,
nearly $2,000 in donations
were taken in on race day
alone.
These races were the culmination of six months of effort on the part of the Magnificent Mile race committee,
which was headed by NCRC
president and race director
Mike Walsh and staffed by
Elizabeth Aiken, Lou Ann
Bakolia, Ben Dillon, Carla
Dolder-Mayer, George Farthing, Aimee Foskie, Karen
Hess, Margaret Newbold,
Dave Rouse, Mike Waldvogel, and Elizabeth Watson.
The event was the inspiration of Sarah Witt, a former
marathon runner who now
has PLS, a form of ALS or
Lou Gehrig’s disease. v
ASICS Gel-Trabuco IX Trailrunning Shoe
Product Review
By Mike Walsh
($90 MSRP)
I’ve literally run treads clean
off of pairs of Nike and
Brooks trailrunning shoes,
but I have never found a pair
of trailrunning shoes that I
really loved. After a number
of experiments with the Trabuco model, ASICS seems
to have hit a
home run with version 9.
The Trabuco is a good
solid stability shoe, and
rides much like my 2110
road shoes. Of benefit to
the trailrunner is the beefy
NCRC’s Cider and
Donut Run
sponsored by
Raleigh
Saturday, December 16
2PM
Umstead Park,
N. Harrison Entrance
Meet near the Loblolly Trailhead (top
right corner of parking lot)
Run an out-and-back on Loblolly - you
decide the distance, turn around when
you desire
Cider and donuts provided by NCRC
to be served when the majority of the
runners have returned.
December 2006/January 2007 upper, a well-padded collar
and stay-tied traditional laces
(gone is the thread-like lacing
system!). Unlike my previous
Nike and Brooks trail shoes,
the treads on the Trabuco
are significantly harder and
should wear longer, however
I noticed no difference in
traction at all, even over wet
rock.
I’ve had the chance to use the
Trabuco in a number of situ-
ations, from a cross-country
fun race on mixed terrain to
the bridle roads of Umstead
to racing on highly technical
trail. In every circumstance
the Trabuco performed fantastically. Not only are the
shoes exceptional performers
through the rocks and roots
of trail, due to their excellent
cushioning system they are
equally comfortable on the
road. Highly recommended!
5th Annual NCRC
Thanksgiving Day
Run at Shelley
Lake, 8:00 AM.
Join us for a run on the greenway and then enjoy hot cider and pumpkin bread provided by Jean Hagen-Johnson
and Cathy Stipes. This is an informal run from 2-6 miles
or more if you like. Although you may miss out on the
cider and pumpkin bread if you’re gone too long! This is
a family affair. Bring your kids, dogs, pot bellied pigs and
all your out of town company! Baby joggers are welcome!
Info: Jean Hagen-Johnson
833-0308
ncroadrunners.org
Race Reports
74 Marathons & 17 States
by Anne Marie Mulhern
During October, I was lucky
enough to run two very
scenic thru-the-countryside
marathons; the Wineglass
in Corning, NY and the
Breakers in Newport, RI. As
a member of the 50 State
Club, I’m trying to rack up
more states that I’ve run marathons in and it is proving to
be a great way to see the blue
highways of the US.
Wineglass started on a very
foggy morning thru the
Finger Lakes region of south
central NY state, about 20
miles from Watkin’s Glen,
for you NASCAR fans. We
didn’t start until 9 because
of the fog, but got to stay
warm in the Phillips Lighting Plant in Bath - got an
education on how halogen
bulbs are made! The race
wound thru rolling hills with
vineyards and dairy farms
for company, alongside a
very rocky stream. One brief
shower, temps in the 50’s
and color on the trees. The
finisher’s ‘medal’ is a glass
embossed disc big enough
for a suncatcher and we
got long sleeve tech fabric
shirts and an 8 oz. bottle of
champagne! Great aid sta-
tions took care of us back of
the pack runners, too.
Breakers in on the isle of
Newport, off the Atlantic in
Narragansett Bay. Vanderbilt
and other millionaires built
castles there up on the cliffs
overlooking the ocean and
we did get to see them from
afar when we ran out on a
point. The race started at 7
am and was very gusty windy
throughout the day with
temps in the low 50’s. We ran
a three loop course thru more
vineyards and rocky outcroppings - every other house and
field seemed to have rock
fences. Aide stations included
M&M’s, cookies, gummie
bears and Coke, beside the
usual water and sports drink.
More 50-Staters in this race
as it is the only marathon
in Rhode Island, so there
was lots of conversation on
great races in various states.
There was a 50 miler being
run concurrently, so although
I got lapped, it didn’t get
lonely at the back.
I highly recommend both
races if you’re not put off by
lack of crowd support and
a bit of travel to get to the
race. v
ncroadrunners.org The Vine Trailrun Race
Saturday, October 28, 2006
http://pumpkin.runningland.com/
By Mike Walsh
The Pumpkin 4K trailrun
out in Chapel Hill has been
a classic for years. Hosted
by the YMCA, it has been
known as a great fun run,
a near guaranteed PR (how
many folks have a 4K time to
beat?), and a super post-run
party. Adding to it all is the
festive atmosphere of runners
turning out in costume.
Equally well known is the
quality of the trails in that
area of Chapel Hill, and this
year they decided to offer The
Vine to feature more of the
trail system. The Vine was
described as a 9-mile trailrun
described as “very windy and
rough at times, so this is not
for the faint of heart.” And
reality met the description!
The Vine started off with
enough open gravel road to
create some spacing before
we dove into the woods onto
single track. Normally this
section of trail is said to be
fairly tame, but the recent
rains meant it was frequently
underwater this day. Well,
might as well get wet at the
beginning! There is near
constant variation in the
race: from easy single track to
rocky, twisty 50-turns-in-20feet sections to open forest
road to bombing downhill.
The race was well supported
with plenty of course monitors to keep you from getting
lost to a few well-spaced aid
stations. Your author was under strict self-imposed limits
to keep it easy-going since he
was in taper for a marathon,
but the fun got the better
of me two and the last few
miles clipped along at a quick
pace. Pumpkin pie and Open
Eye café coffee back at the Y
topped out a perfect day of
trail racing.
Be sure to sign up for notification of registration opening
for next year on their website
– like all other years, next
year will fill quickly as well!
v
Triangle Monster Dash, October 29, 2006
joined Y-Guides, not only did
we personally want to come
out to volunteer a small bit,
we wanted to race the 1 mile
to show our support (the
Y even had special Guides
patches made for the event!).
After several years without
a traditional Halloween
race in the area, NCRC
was ecstatic to be asked to
participate in the creation of
a new one called the Triangle
Monster Dash benefiting the
YMCA of the Triangle.
Truly a group effort, the race
was the result of work by a
large and varied committee
of dedicated people, and almost twenty sponsors. Since
my son Thomas recently
So how was the event? It
was a blast! Oriented toward
families, the event included
a tot trot, a 1 mile race, and
a 5K race, as well as a rock
climbing wall, face painting,
a costume contest and other
fun. The organizers made
sure there was plenty of food,
and even a bit of candy to get
the kids ‘warmed up’ for Halloween.
The fairly fast old “Poe” race
courses were used, and the 1
mile race was won in 7:22 by
http://www.trianglemonsterdash.com
By Mike Walsh
Connor Peoples with his sister Kaitlyn just barely behind
him for the girls. In the 5K
race Tevorr Lewis came across
the line in 17:31 to claim
the males win while 15 year
old Adrianne Soo took the
women’s race in 19:43. Most
importantly, everyone had a
great time.
Proceeds of the race benefited
YMCA of the Triangle’s We
Build People Campaign
which raises funds for families who can’t afford YMCA
programs and services. Last
year’s campaign raised more
than $3 million to help more
than 7,500 children and
families. v
Thomas Walsh celebrating an 8:08 PR in the 1 mile race
As of the first week of November, 38 of our 50 rooms have been taken. If you have not called the
Breaker’s and reserved your room, do so now. These rooms will be gone before January.
There are still spots open in all the races. However, the Half-Marathon is filling up
quickly and will be closed by January.
Contact Mark Dowd, mtdowd@earthlink.net, if.....
• You are traveling alone to MB and can’t find a room, we can more than likely find a
place for you to “crash.”
•You plan to ride in the NCRC van. (The van is also fast approaching capacity. We will
rent a second van if we have enough riders.)
• You wish to join us for our pasta dinner Friday night (we can plan accordingly)
February 16-18, 2007
Marathon Weekend
Update from Mark
Dowd
December 2006/January 2007 Saturday night will be our big post race party celebration on the 4th Floor of the
Paradise Tower. No R.S.V.P needed, just show up and be ready to party. (Just ask
somebody who went last year.) Lastly, use the information from the flier (see page 31) to
register for the race and make your hotel reservation. Don’t get stuck in Raleigh, come down
to Myrtle Beach and party with the NCRC (and run a little while you’re there!).
ncroadrunners.org
Marine Corps Marathon, October 29, 2007
by Teri Saylor
Around Halloween, thousands of people around
Washington, DC were dancing the Marathon Shuffle.
It’s a little like the Monster
Mash, only stiffer. And yes,
it is as painful as it looks.
It’s easy to learn.
Dance lessons start very
early in the morning when
you make your way across
town to Arlington Cemetery.
There you partner with more
than 34,000 other people
and run 26.2 miles up and
down hills, across rivers, and
past monuments. Run with a
brisk wind mostly blowing in
your face. Run over highways
and past bumper to bumper
traffic. Run past pubs and
restaurants. Run where history is written every day.
Some people master the
dance in under three hours.
Others need five hours. But
all of us learn it in the end.
Such is the People’s Marathon – the Marine Corps
Marathon. We are the few,
the proud – and the sore!
On the morning of October
29, the 2006 Marine Corps
Marathon gun fired, starting the race on a glorious,
sunny day with not a cloud
in sight. For at least the first
five miles, there was no such
thing as a Galloway walk
break. I had mental images of
a classic Roadrunner cartoon,
not daring to stop or even
slow down for fear of being
mashed flat by much speedier
runners surrounding me and
coming up behind me. I
somehow had found myself
terrifyingly close to the front
of the throngs.
That position didn’t last long.
I soon found my five-anda-half-hour-marathon self
jockeying for position as
close to the side of the road
as I could squeeze without
getting run over or tripping
over anything. Finally, the
crowd broke up enough for
me to take those coveted
walk breaks, but it was too
late. My race was half over
and it hurt just as much to
walk as it did to run, and my
twisted rationale reasoned
that if I just kept running, I
would get to the end faster. I
use the word “faster” loosely.
So, I settled into a reasonably
comfortable (read: as painless as possible) pace and just
kept going. It didn’t help that
I had tromped and metroed
all over DC the day before,
spending a couple of hours
at the Expo. Let’s just say I
spent the pre-race day warming up for the Marathon
Shuffle.
The route was hillier than
I thought it would be. The
breeze was breezier. Time did
not fly. Neither did I.
The route was sprinkled with
light and darkness - bright
spots and tragedy.
There was a cornucopia of
treats, water and Powerade.
Crowd support was amazing.
Sadly, two people had heart
attacks during the event.
ncroadrunners.org One tragically died in plain
view of thousands of runners as they approached the
17-mile mark. I suddenly
became thankful for tired
legs and sore feet.
my mantra – drink beer;
you’ll finish.
Some random thoughts from
along the route:
Cheating – In spots, the runners loop around and double
back, so you are passing each
other coming and going….
with nothing but a little bit
of asphalt and a couple of
orange traffic cones separating you. Oh no! A moral
dilemma.
Bad Teri: “It’s easy. You are
exhausted. Look! The sun is
shining brighter over there.
Your feet hurt. G ‘head… go
toward the light, do a pretty
little 180 and slice off a mile
or two. Look casual. No one
will know.” Whatever gets ya through:
– Most marathon runners
know that the first18 miles
of a marathon are tough.
But the last eight miles are
dreadful. In my haze, I made
some comparisons….10
miles to go….just like our
10-mile training runs from
Shelley Lake….six miles to
go…no problem…just out
from the lake to McDonald’s
and back….five miles to go
….piece of cake…er…bagel…just like running from
Shelley Lake to Panera….two
miles to go…one lap around
the lake. The final pointtwo up the hill to the finish
line….just like walking from
the lake up to the parking lot.
The Marines – For one day,
all of us were Marines…and
their slogans were our slogans.
Good Teri: “Don’t do it. It
looks sunnier over there, but it
is a mirage. It is really the dark
side. If you cross over, you’ll fall
into an abyss of guilt. Plus, you
will get caught, disqualified
and go to hell.”
Beer – The Hashers were
stationed at a crucial spot:
Mile 23. They were dispensing advice along with beer
and Pringles. “You might as
well drink some beer,” they
said. “You’re going to finish
the race anyway.”
Semper Fideles: Always faithful – to the finish line
Fortitudine: With fortitude
– that’s what it takes to just
attempt the marathon
And in the immortal words
of Marine Capt. Lloyd Williams when he was advised to
retreat from the World War
I battle of Belleau Wood
against the Germans: “Retreat, hell! We just got here.” v
What a novel idea! Finishing. If the beer guys said it,
it must be true. There was a
finish line after all, and I was
going to find it. That became
My Journey to the New York City
Marathon – November 5, 2006
http://www.nycmarathon.com
By Mike Walsh
“A strange thing happened to me today. I saw a big thundercloud move down over Half Dome, and it was so big and clear and
brilliant that it made me see many things that were drifting around inside of me; things that relate to those who are loved and
those who are real friends. For the first time I know what love is; what friends are; and what art should be. [....] Art is both love
and friendship and understanding: the desire to give. It is not charity, which is the giving of things. It is more than kindness, which
is the giving of self. It is both the taking and giving of beauty, the turning out to the light of the inner folds of the awareness of the
spirit. It is a recreation on another plane of the realities of the world; the tragic and wonderful realities of earth and men, and of
all the interrelations of these.”
- Excerpts from a letter from photographer Ansel Adams to Cedric Wright, June 10, 1937
For me, this marathon experience was much more than a
run. Since my last marathon
in June, it has been a confusing time. I’ve lost a close
workplace friend to leukemia
after his courageous 5-year
battle, had my friend Karla
complete her chemotherapy
for breast cancer, and been
reunited with my old friend
Sarah Witt who can no
longer run, to organize the
Magnificent Mile (benefiting
the foundation that studies
the motor neuron disease
with which she is afflicted).
Amid the inspiration of my
friends who have fought so
bravely, I have searched for
meaning to all of this.
Not even my entry into this
marathon was normal. After
losing out in the entry lottery
in May, I never expected to
see an acceptance letter in
my mailbox in late September, only 6 weeks before
the event. In hindsight, the
numerous foreshadowings of
this small miracle were too
numerous to ignore, but I
was none the less surprised
by the computer error that
meant I was in. When Sarah
whispered “GO” to me at
a Magmile meeting, it was
clear that I would train and
go. I should have been even
less surprised on arriving in
New York to discover that
my Internet reservation had
coincidentally placed me at
the same hotel where my
buddy and I stayed on our
last business trip to NYC,
a series of days that will
always be in my memory for
the time we spent together
knowing the end was probably near.
I won’t go into the logistics of
the NYC marathon. For anyone who has been, they know
it isn’t a “roll out of bed and
run” marathon – you have
plenty of time to contemplate the miles ahead. Even
though I’m not as regular of
a churchgoer as I’d like to be,
that morning I attended the
tent church services during
our wait on Staten Island
(lead by runners for the runners). I mean, heck, even if
December 2006/January 2007 there was a sermon, at least
it was a runner giving the
sermon!
I knew going into the race
that my abbreviated training
was not ideal, but life doesn’t
always give us the chance to
be fully prepared for the challenges we face. As Dr. George
Sheehan once said, “When
we pin a number to our shirt,
we pledge to do our best,”
and I accepted that responsibility as my challenges were
nothing compared to my
friends’ challenges.
The opening miles of my race
reinforced the need for patience in life, not everything
in life is simple or short. As
the runners spread out in the
middle miles it was the time
to speed up and embrace all
of the beauty of the day and
life, surrounded by kindred
souls that knew internally
“the turning out to the light of
the inner folds of the awareness of the spirit.” And finally,
as the pain and exhaustion
of the closing miles came, to
show the courage to battle
ncroadrunners.org
through the tough times. As
I shared with the attendees
at Magnificent Mile, it was
Sarah that taught me to not
falter when The Wall loomed
over you, but to climb over
The Wall and accelerate into
the finish.
The 26.2 miles of the New
York City marathon were,
and shall forever be, more
than just a run to me. Like
Adams’ thundercloud, this
run “made me see many things
that were drifting around
inside of me; things that relate
to those who are loved and
those who are real friends.” In
life we are blessed by the gifts
that are given to us - I am
blessed by the ability to run,
among many other blessing
in life. In my life I have run
22 marathons for myself, but
this one I ran for my friend
Sarah. v
Editor’s note: see story sidebar
on page 11.
Steamtown Marathon Race Report
Forest City, Pennsylvania — October 7, 2006
Five of us from Raleigh
made the journey to
Scranton for the 11th Annual
Steamtown Marathon:
Judy Holden, Al McNeill/
Al McNeill (hereinafter
“Al/Al” for reasons to be
explained), David Fitzpatrick,
David Wisz, and myself.
Al’s nickname derives from
the fact that he somehow
managed to register for the
race twice (and presumably
actually paid twice). He
was duly listed twice in
that morning’s newspaper,
assigned two bib numbers,
and provided the chance to
carry two chips. This led us
to wonder what happens
if one leg qualifies for the
Boston Marathon and the
other doesn’t...
Sunday dawned dark and
early as we boarded the
buses to the starting area. As
nervous and pessimistic as
Al/Al, Dave W. and I might
have been, we were cheered
considerably by Judy’s
buoyant optimism. Each
time we noted the bus was
heading downhill (suggesting
an incline to be tackled later)
or observed that the 26 or
so mile ride was taking a
frightening amount of time
and territory, Judy calmed
us by reassuring us that all
was well and reflecting on
how ecstatic she was to be
running another marathon.
One couldn’t help but be
hopeful in the face of such
sheer joy.
10 As I walked to the starting
area, I turned on my trusty,
ever-dependable Garmin
Forerunner and was
heartened by how quickly
it located its satellites and
readied itself for the task at
hand. After a “not-ready-forprime-time” rendition of the
National Anthem, we and
about 2,000 of our closest
friends hit the road. Steamtown’s first 6-8 miles
are downhill, and I’d been
advised to hold back in the
beginning. Judy suggested
shaving only 15 seconds off
the anticipated pace, and
with the help of my reliable
Garmin, I was able to more
or less heed this advice.
We ran through a series
of small towns, and the
inhabitants were plentiful,
cheerful and quite
supportive. If little children
will continue to give me
small bottles of water, I may
never take a cup from a drink
station again. Slight downhill
again after Carbondale, and
here I fatally injure a toenail can’t wait to show my 9 year
old - he’ll liken it to his lost
teeth.
As I neared mile marker 16, I
was passed by the locomotive
that on this day was David
Fitzpatrick. soaked in sweat,
of course (the only runner I
observed the entire day who
sweated completely through
his shorts), but running with
an effortlessness belied by his
ncroadrunners.org by Rick Feathers
contorted wrists, he chugged
past me and just powered
off into the distance.
His appearance and swift
disappearance initially shook
me, as I wasn’t sure whether
he was running that fast or I
was slowing. A glance at my
steadfast Garmin reassured
me that I was maintaining
my desired pace. I silently
offered my hope that David
would be able to hold it
together, because he was
working on what I knew to
be a shocking PR if he could
maintain.
I’m sure that notable things
occurred between miles 16
and 20, but I can’t recall
anything. At mile 20 my
time was 2:33, and my loyal,
trustworthy Garmin revealed
that I’d just once failed to
turn in a sub-8 minute mile.
At mile 21, I was astonished
to see that my pace for that
interval was sub-7 minute
- wait a minute, the damn
watch isn’t working!!! Not
only has it lost its satellites,
it’s no longer even keeping
time. Fighting panic over no
longer knowing my pace, I
meander into and past the
town of Throop and begin
to approach Scranton. My
right calf, and then my left,
begin to spasm - telling me
they plan to cramp, but not
telling me when.
Still glancing too often at
the defective piece of wind
resistance adorning my wrist,
I encountered the first of
the series of hills starting
just after mile marker 22.
It’s short but very steep,
and a number of runners
stopped to walk. Working
under the theory that even
slow running is faster than
walking, I labored up the
hill, still swearing at my
functionless watch. Cresting
the hill, there’s a brief
descent before the next
incline, and as I started down
a toddler wandered directly
into my path (and that of
some others right on my
heels). The boy’s dad glanced
away from his newspaper
long enough to witness his
son’s imminent demise and
scooped up Junior just before
the hurdling, dodging, and
crashing would have begun.
My mind registered gratitude
for the father’s nick-of-time
heroics. Not until the race
is long over does it occur to
me to wonder why the heck
he wasn’t watching his kid to
begin with.
Halfway up the next hill,
some moron pauses, arms
outstretched, to pose for
a photograph for some of
his friends/well-wishers. I
ducked in time to avoid being
swatted in the forehead, and
politely and with great civility
explained why that wasn’t the
best idea in the world. OK, I
screamed something profane
to him and his friends and
stumbled away in increasing
delirium. Should have
continued on page 11
The Six Week NYC Marathon Training Plan
by Mike Walsh
I know everybody is asking “How do you go from base mileage to the marathon in just six weeks?” so here goes. Kids, don’t
try this at home!
Base: My last marathon was the Boogie back in June. However, I was running an average of 35 miles per week (mostly on
challenging single-track trail) and a weekly long run of about 10m, so my base fitness was decent.
Training strategy: Ramp quickly to a level I knew I could handle and stay on soft surfaces as much as possible for long
runs. Fill in with some road mileage on weekday runs. The plan turned out to be as aggressive as imagined, and it was only
through care and training on soft surfaces that I pulled it off without injury. Again, don’t try this at home....
Week 1: 16 mile long run, all on Umstead bridle trail (total for week: 36m)
Week 2: 20 mile long run, half Umstead bridle trail and half greenway (total for week: 36m)
Week 3: 20 mile long run, all on Umstead bridle trail (total for week: 36m)
Week 4: 16 mile long run, half Umstead bridle trail, half single-track (total for week: 27m)
Week 5: 9 mile single-track trail race as my long run (total for week: 20m)
Week 6: NYC marathon
Marathon Strategy: The congestion of so many runners prevents going out too fast in NYC anyway, but I still wore my
heart rate monitor to make sure I didn’t do anything stupid. I ran the first half easy (<80% max heart rate), and sped up
as the crowds thinned. I did an 8-minute negative split for the second half, and ran the final mile in 7:59. While my final
chip time of 4:06 was not my fastest time, considering the limited training I still think it was my strongest marathon.
Steamtown Marathon
smacked him with my watch.
Another guy steps to the side
and gives his attractive wife
and kids a big kiss before
bounding (not unlike Bob
Watral it occurs to me) back
to the course. I briefly flirted
with the idea of kissing
his wife as well, but unlike
others to be discussed later, I
exercised some self-control.
The course profile isn’t
accurate - it doesn’t reflect
the severity of the hills in the
little neighborhoods on the
north side of Scranton. A
nice note - at the top of this
hill were assembled many
of the children residents
of St. Joseph’s Center, the
charity for which the race
continued
is conducted. I make my
best effort to veer slightly
toward their wheelchairs and
applaud them as I go by, and
am surprised at the extent to
which the effort revives my
spirits a bit. Still, another hill
at mile 24. Am laboring hard
now, and my wandering mind
begins to wonder when Al/
Al’s going to pass me, and
will he carry me if I ask. There is a slight break at the
end of 25, when we take a
turn and gather for the long
stretch up Wyoming Ave.
There, a guy has a boombox and is playing the Notre
Dame fight song. I’ve no idea
why, but that actually helps
and steels my resolve as I
turn for the last mile. December 2006/January 2007 Mile 26 is entirely uphill - I’d
liken it to a longer version
of Lassiter. At the end of
the long uphill stretch I see
a large banner, presumably
the finish line. I try to make
it my sole focus, try further
to put aside my growing
fear that I’m running out of
time to break 3:30, and plow
on. In front of me, a runner
clutches his thigh and goes
down like he’s been shot.
About 3/4 up I observe
paramedics helping a fallen
runner onto a stretcher and
into an ambulance. These
can’t be good omens.
Nearing the top of the hill,
I look up at the banner, to
see that it merely advertises
the upcoming Octoberfest
ncroadrunners.org
celebration. It is entirely
unconnected to the race,
and I realize I’ve got about
a quarter of a mile to go.
OK, that sucks. Finish line
finally in sight, I can’t quite
make out the numbers on the
race clock when I hear the
announcer welcome David
Fitzpatrick to the finish line.
About 30 seconds later, I
trudge to the finish, gun
time is 3:28:06; chip time is
3:27:38. After a time we were all
assembled, safe and sound,
with some of us announcing
retirement (again) and
others/others (not me) trying
to figure out how to run
Chicago while avoiding the
doghouse. v
11
Training Advice: Sprint Training
for Maximum Speed
Like most distance runners,
you do your easy runs, long
runs, intervals, etc., but the
one thing most of you don’t
do is any sprint training
which is something that can
help most of you in your
distance running. You probably would never guess that
not only can sprint training
improve your maximum
speed, but improve your
lactate threshold running
speed, running economy, and
Vo2Max.
Although there have been
a number of studies showing the benefits of sprint
training, following are some
details from a recent study
from Australia. Seven fit 27
year olds (Vo2Max =58) with
no sprint training experience began sprint training 3
times each week for 6 weeks.
Initially the workout was:
(1) 4 X 40 meters,
(2) 4 X 50 meters,
(3) 4 X 60 meters,
(4) 2 X 80 meters.
Each rep in the four sets
was done at 90 percent
of maximum effort. For
this first sprint session, the
work/recovery ratio was 1/5
12 By Bob Dannegger
(between reps, there were
five seconds of recovery for
each second of sprinting),
and total rest between the sets
was five minutes. In contrast,
“Session 18,” the final sprint
workout of the six week
period, included:
(1) 8 X 100 meters,
(2) 6 X 100 meters,
(3) 8 X 80 meters,
(4) 6 X 80 meters.
Those reps were done at
90-100% effort and the rest
to work ratio between sets
was cut to 1/3, but the rest
between sets was kept to 5
minutes.
Before the study the runners were able to run at
110-percent-of vVo2Max
(Vo2Max = velocity at
Vo2Max) for a total of
140 seconds and 745
meters before complete
exhaustion set in. After
the sprint training, even
though the longest sprinttraining rep was only 100
meters, they kept going
for 157.7 seconds and 838
meters at 110 percent of
vVo2Max, both 11-percent
improvements.
ncroadrunners.org One of the items the
researchers were interested in is a unique protein
“monocarboxylate transporter” called MCT1. It
seems certain that MCT1
latches on to free lactate
molecules and pulls them
inside muscles, where the
lactate can serve as fuel for
exercise. Increased muscle
concentrations of MCT1
have been correlated with
greater fatigue-resistance,
as well as improvements
in lactate-threshold velocity, a key predictor of
performance. In this study,
MCT1 levels in muscles
increased by about 50 percent after the six weeks of
sprint training.
Note: I’m sure some of
you are skeptical about the
results because there were
only 7 subjects and the test
only lasted 6 weeks. Unfortunately, it is difficult to get
the volunteers and funding
to do long studies with a
large number of participants.
Many physiological studies of runners and cyclists
seem to have similar limitations. However, since there
are several studies showing
similar results (using cycling,
running, as well as rats—a
common study subject), I am
more confident that sprint
training is something to add
to your bag of tricks, especontinued on page 13
Sprint Training
cially if you have seen your
race times level off despite
your best efforts. After all,
you can only run any distance at some percentage of
your top speed. Therefore
increasing your top speed increases your potential ability
at all paces.
If you haven’t done sprint
training, begin cautiously,
with 40- to 60-meter reps, a
1/5 work/rest ratio, and five
minutes of jogging-or-walking recovery between sets.
For your first sprint session,
cover no more than 600 to
800 meters of total sprinting.
Before doing the sprint workout, warm-up by running 1-2
miles at your easy run pace.
If you stretch, then stretch
now and then do 4 x 100m
strides at about 5k–1 mile
race pace with a 30 second
continued
to 1 minute jog recovery. An
early sprint workout might
be constructed as follows.
(1) 4 X 40 meters, 1/5 work/
rest ratio, five minutes of
recovery at end of set,
(2) 4 X 50 meters, 1/5
work/rest ratio, five minutes
of recovery,
(3) 4 X 60 meters, 1/5
of recovery,
(4) 2 X 80 meters, 1/5 work/
rest ratio, cool-down.
All of the above reps should
be performed at around 90
percent of maximal effort,
i.e., not at top speed, but
close to it. Do each rep from
a “flying start” (accelerate for
about 10 meters up to your
starting point so that you
would be in full stride at the
beginning of each rep).
Gradually increase the distance and number of reps.
Toward the end of the sprinttraining phase it might look
something like this (after
warm-up):
(1) 8 X 160 meters, 1/3
of recovery before the next
set,
(2) 6 X 140 meters, 1/3
of recovery,
(3) 6 X 120 meters, 1/3
of recovery,
(4) 6 X 100 meters, 1/3
work/rest ratio, and cool
down.
Do each rep at 90 to 100
percent of max speed. The
key is to stay relaxed and
not over-stride (reaching out
with front leg), while staying
relaxed.
Note that sprint training has
usually been relegated to the
end of training programs in
the so-called “sharpening
phase” and even then such
short, fast distances are rarely
used. However, the metabolic and performance-related changes associated with
sprint training suggest that
it would be a good training
technique for any phase of
your overall program. Early
in the year, it may upgrade
Vo2Max, muscle oxidative
capacity, glycogen storage,
power, and endurance, which
lets you, train harder the rest
of the season. Late in the
year, it will do the same – the
difference being that you
should be able to complete
more reps toward the end of
your training phase or year,
and the individual reps will
be higher in quality.
Send your questions or comments to rdannegger@nc.rr.
com or call 872-1461. v
å
z
North Carolina Roadrunners Club invites you to the December Elections and Club Meeting
December 14th at Glen Eden Pilot Park • 1500 Glen Eden Drive • Raleigh • 7 PM
(See directions on page 16.)
A brief business meeting that will include the election of the 2007 Officers and Members-at-large and proposed
changes to the NCRC Constitution will be followed by a pot-luck dinner.
To prevent having only potato salad or chips and dip, you are asked to bring your favorite dished based on the first
letter of your last name. A-G – salad, H-M – meat, N- R – vegetable, and S-Z – dessert.
Let Joey Anderson (janderson208@nc.rr.com) if you will be attending and what you’ll be bringing, so that he’ll be able
to make adequate preparations.
z
å
December 2006/January 2007 ncroadrunners.org
13
Race Calendar
November
23 – Carrboro – Gallop and Gorge 8K and “Little Turkey”
Kids Races - Fleet Feet Sports, Carrboro – Info: www.
cardinaltrack.com
23 – Raleigh – Ridgewood Thanksgiving Day Turkey Trot
8K – 9 am – 1 mile fun run 8:30 am, 100 Yard Kids Dash
– 10 am. Ridgewood Shopping Center (Wade Ave. & Ridge
Rd). Info: www.ncraes.com, Butch.Robertson@earthlink.
net
23 – Cary - Inside-Out Sports Thanksgiving Day Turkey
Trot 8K - 9 am - 1 Mile Fun Run/Health Walk 8:30 am,
200 Yard Kids Dash 10 am - Info: www.insideoutsports.
com; 466-0101
23 – Asheville – Turkey Trot 5K – 9 am; $20 by 11/22, $25
on Race Day. Info: Norman Blair (828) 252-7867, jusrun@
bellsouth.net
*23 – Goldsboro – Woodmen/YMCA Turkey Trot 5K, 1
mile - 8:00 am – Contact: Aaron Thrope, aaron.thrope@
goldsboroymca.org, or 919/778-8557.
23 – Wake Forest – 1st Annual Gobblers Run 5K/Walk – 8
am. Benefitting the Boys & Girls Club of Wake Forest. For
more info, http://www.gobblersrun.com.
December
8 am – Contact: Megan Bolejack, megan.e.bolojack@
ncmail.net or (919) 542-8221.
*9 – Raleigh – Jingle Bell Run – 5K – 10 am – Info: Anna
Lynch, alynch@plantolearn.net, (919) 740-0677
9 – Charlotte – Charlotte’s Thunder Road Marathon,
Half-marathon, 3-Person Relay – 8 am; 5K 8:15 am;
$65/marathon, $35 half/ $75 relay; $15/5K by 8/1;
$75/$40/$85/$20 by 12/7; $85/$45/$95/$25 on 12/8.
Info: www.runcharlotte.com, www.runforyourlife.com
9 – Huntsville, AL – Rocket City Marathon – 8 am; $65
postmarked by 11/30. Info: Suzanne & Dink Taylor,
(225) 650-7063, Suzanne@fleetfeethunstville.com, www.
rocketcity.com
9 – Kiawa Island, SC – Kiawah Island Marathon & Halfmarathon – 8 am – Info: (843) 768-2780
9 – Greensboro – Triad Trail Race Series #3 – 10K Trail.
Info: Scott Bassett (336) 288-7071.
9 – Wilmington – Wilmington Athletic Club 8K Lakeside
Classic – 1 pm; $20 by 11/28; $25 after. Info: Charlie
Hauser, (910) 343-5950, gm@wilmingtonathleticclub.com
*10 – Chapel Hill – Southern Village Holiday 5K and 1
Mile - 2 pm – Contact: Bob Callanan, bobcallanan@nc.rr.
com or (919) 928-0480.
2 - Cary - Title: Jingle Bell Run 5K 8am; 1-mile & 200yard dash - Bond Park, Cary - Info: Michelle Dawson (
michelle@adfacts.com) 481-3624
10 – Cary – Over the River and Through the Woods 5K 10
am; $20; Info: Alisa Wright-Colopy, fitandable@nc.rr.com;
http:www.insideoutsports.com.
*2 – Burlington – Run the Rock - 7 miles, 14 miles –
9 am – Contact: Howard Stewart, hs49549@msn.com or
(336) 263-6454, www.runattherock.com
*16 – Cary – New Balance Reindeer Romp 5K – 10 am
– Info: David Wood, dwood1966@hotmail.com; (919)
249-3402
*2 – RTP – 4th Annual 5K Run for Healthier Babies – 8 am
– Info: Time Brady (919) 460-2192, run4babies@yahoo.
com
January – 2007
*3 – Greenville – Reindeer Dash for Cash – 10 miles, 5K –
2 pm – Info: Dawn Cash, cscjdc@cox.net; (252) 531-4241
*9 – Pittsboro - 5K Reindeer Run – 5K and 1 mile -
14 ncroadrunners.org *1 – Raleigh – Resolution Run - 5K - 9 am followed by two
Mini-Resolution Runs - 10 am - NCSU Centennial Campus.
Info: Dave Rouse, roused@bek.com
*6 – Morrisville – Run In The New Year 5K– 10 am Info:
Debbie.Phillips@YMCATriangle.org
Race Calendar
14 – Phoenix – Scottsdale – Tempe – P.F. Chang’s Rock N’
Roll – Info: www.rnraz.com, rnraz@eliteracing.com. (800)
311-1255. $5 discount when registering online. Use code
– CLUB.
February – 2007
11– 27th Annual Run for the Roses 5K – Darrow Johnson,
run4roses@ncroadrunners.org
16 – 18 – Myrtle Beach, SC – Myrtle Beach Marathon,
Relay & half-marathon - 6:30 am (2/17), 5K Run
(2/16), Bicycle Ride (2/18). Info: (843) 293-RACE,
mbmarathon@sc.rr.com, www.mbmarathon.com. See race
flyer on page 31.
March – 2007
3 & 4 – Sarasota, FL – 2nd Annual Grouper Run
– Marathon, half-marathon – Mayor’s 5K & Fun Run
in partnership with the Sarasota Reds, the Cincinnati
Reds’ minor league team on March 3. Info: Karen Haynes
(941) 365-1978, sarasotamarathon@hotmail.com, www.
sarasotamarathon.com
4 – Alpharetta, GA – Alpharetta Marathon and half $20,000 marathon purse, 5 person relay teams – 6:30 am
– Info: Alpharetta Convention & Visitor’s Bureau – news@
awesomealpharetta.com, (678) 297-2811
*24 - Raleigh - St. Timothy’s School Spring Sprint 10 am - 5,000 meters, 1 Mile– Contact: Sharon Keen
*24 – Kinston – The Kinston 8,000 Run for the River
– 8:30 am – 8K, 1 mile – Info: Adrian Kingaking – pride@
earthlink.net
*24 - Troy Uwharrie Woodrun Trails XC Bike and Run
- 9 am - Mountain Bike Races (5-24 miles), 8-Mile Trail
Run– Contact: Marcus Jones romannose@nc.rr.com
*31 Burlington - The 3rd Annual Loaves & Fishes 5K - 9
am - 5K– Contact: Phil Young at (336)584-2090 or at
philjudi@aol.com.
December 2006/January 2007 April – 2007
*14 – Cary – Cary Road Race – 10K, 5K, 1 mile fun
run - 8:30 am; Kirk Matthews - 469-4363, days or kirk.
matthews@townofcary.org
*14 - Raleigh - The Healing Race -9 am - 5K – Contact:
201-9209 or (919 201-9582 or info@healingrace.com.
28 – Nashville, TN – Country Music Marathon and
½ Marathon – Info: www.cmmarathon.com, cmm@
eliteracing.com. (800) 311-1255. $5 discount when
registering online. Use code – CLUB.
*29 – Raleigh - Race of Grace – 4 pm - 5K – Contact: Jim
Young, 7001 Rainwater Road, Raleigh, NC 27615 (919)
873-1207 or tjyoung@mindspring.com)
May – 2007
*19 - Sea Level - 19th Annual Nelson Bay Challenge
Triathlon - 12 noon - 750m swim, 20K bike, 5K run Contact: Colin Mayo CMayo@chs.carteret.k12.nc.us
June – 2007
*2 - Fuquay-Varina – Run the Quay 5K – 8:30 am
– Contact: Andrew Tate, (919) 552-4947 or andrew@
fuquay-varina.com.
2 – Galeton Pennsylvania – 33rd Annual God’s Country
Marathon – 8 am – Info: Kim M Mitchell (mitchellkim@
zitomedia.net), (814) 274-7177. Website: www.
godscountrymarathon.com.
3 – San Diego, CA – Rock N’ Roll Marathon – Info: www.
rnrmarathon.com, mnm@eliteracing.com,
(800) 311-1255. $5 discount when registering online. Use
code - CLUB
Log on to www.ncroadrunners.org for up-to-date race
information. Please verify information with race contact,
as we try to be accurate, misprints can occur.
*Finish line and scoring by Young and Associates
www.runnc.com
ncroadrunners.org
15
The 13th Annual Women’s Distance
Festival Race & Health Walk
by Nancy Bokish
On Saturday September 30,
the North Carolina Roadrunners Club hosted the 13th
annual Women’s Distance
Festival Race & Health Walk.
Under ideal race conditions
with sunny skies and cool
temperatures, 340 women
and girls came out for fitness
and fun. NCRC volunteers
planned and supported this
popular event which took
place at the Gateway Center
and Lake Crabtree Park in
Morrisville, NC.
Pre- and post-race festivities
were hosted by many of the
race sponsors. Participants
and spectators alike had a
chance to talk shoes with
Mike Zimmerman and the
folks from The Athletes Foot,
get skin care information
from Aesthetic Solutions and
The Dermatology Center,
sample breads from the Great
Harvest Bread Company, try
some fun activities courtesy
of Be Active North Carolina
and their “Active Blue Van,”
get a chair massage from
Hands on Healthy Massage and receive some great
giveaways from Regency
Office Products. Gold Sponsors included H.J. Morris
Construction and Benjamin
Construction.
teens through 60’s. Graduates of this summer’s NCRC
Women’s Beginner Running
Group participated in this
women’s race. For many, this
was their first 5K road race.
Prizes were awarded to the
top 3 finishers. Kristin Villopoto was the first to cross
the finish line with a time
of 19:31. Additional prizes
Interact, a Wake County
non-profit organization
whose mission is to provide
safety, support and awareness
to victims and survivors of
domestic violence was the
were awarded to the top 2
Masters runners and to the
top 3 finishers in each of
12 age groups ranging from
beneficiary of the Women’s
Distance Festival. This year’s
race raised over $9,000 for
Interact. v
First Quarter General Membership Meeting
Featuring the 1,000 Mile Club Awards
Thursday, January 25, 2007
GLEN EDEN PILOT PARK
1500 Glen Eden Drive
Raleigh, NC 27612
7 PM
A brief business meeting and social will follow.
16 ncroadrunners.org DIRECTIONS: From all parts Raleigh
1. Take I-440 towards west Raleigh.
2. Exit Ridge Road and go south. (There is
no exit for Glen Eden from I-440.)
3. Turn right at signal on to Glen Eden
Drive.
4. Cross the bridge (I-440 Beltline) at the
bottom of the hill; then make the next
right into Glen Eden Pilot Park.
2006 – No Excuses
It’s hard to believe that 2006
is drawing to an end. About
this time last year, I decided
to broaden my horizons and
try some of the things that
always looked fun but I just
never got around to. You
know how those little excuses
always get in the way, well no
more. Time to bite the bullet
and experience life. Though
tame by many people’s standards they were adventures
to me!
Adventure #1: January: The
Frosty 50k in Winston Salem
earned its name this year.
I’m not sure that it ever got
above freezing. I was a little
too conservative on my pace
but better to safe than sorry
on my first attempt beyond
26.2. Krispee Kremes at the
end never hurts.
Adventure #2: February:
Myrtle Beach. My regular
Friday cycling class at the
gym must have helped with
leg turnover. With no speed
training I cut almost 20
minutes off my previous
PR and broke the elusive 4
hour mark for the first time.
As you read in a previous
newsletters there were several
PR’s among NCRCers and
the after party was fantastic.
(See Mark Dowd for details on
2007 trip.)
Adventure #3: April: The
Umstead Endurance Run.
I jumped the fence from
volunteer to participant. The
weather forecast had everyone worried, but we got
lucky. The liquid sunshine
held off and didn’t start until
I hit around mile 32 which
was when I was in my tough
stretch. It gave me a much
needed pick-up to get back
in gear for my 4th and final
loop. I met my “realistic”
time goal and came only 8
minutes short of my “dream”
time goal. Thanks for the
training help Joey and as always, Blake put on a first rate
event. Don’t think I’m ready
for a full 100 yet but maybe
I’ll try for 75 next year. Oh
no, now that it’s in print, I
have to!
Adventure #4: June: Pacific Northwest and my first
mountain climb. I don’t even
like snow and knew nothing
about crampons and ice axes
but decided that my buddy’s
pictures from his trips always
look so amazing I had to try
it. Mt. Hood, Oregon isn’t a
technical climb which is why
we went there. Out of the 6
in our group, 2 of us were
complete rookies, and 1 was
still pretty inexperienced.
The lung capacity from running gave me an advantage
over the others so it really
was just a matter of keeping
a slow and steady pace with
regular food breaks - just like
an Ultra. Eight hours up the
December 2006/January 2007 mountain and four down.
Sitting above the clouds
without being in an airplane
is a pretty amazing feeling.
We did a side trip to see Mt.
St. Helens which I would
highly recommend. It is truly
a beautiful thing to see. I had
hoped to run the Vancouver
Half Marathon on this trip
and we did make to Canada
the afternoon before the race.
Though I surprisingly wasn’t
sore from climb, I didn’t feel
like my legs would appreciate
having to go 13 miles. Plus
my friends weren’t runners
so we decided to blow it
out and have a good time in
Vancouver instead. Next year,
Mt. Rainier.
Adventure #5: The Blue
Ridge Relay. 208 miles from
Grayson Highlands State
Park, VA to Asheville, NC.
My cousin and his wife organized a team from Waynesville and asked me to join
them. We had five girls (4
named Jennifer!) and seven
guys with ages ranging from
17 to 66. Who thought 30+
hours in a van with five other
people could be so much
ncroadrunners.org
by Jennifer Enis
fun. The word of
warning I would
have is BEWARE
OF DOGS! I had
passed a German
Shepard early in
my first leg that
didn’t give chase but let me
know I was on his turf. We
later found out he did bite
somebody on the backside
some time after I had gone
through. On that same leg
a Rottweiler literally flew
off a porch at me but thank
goodness he was chained.
My support van was no
where near me either time.
One of our team members
encountered dogs on every
one of her legs. There were a
few stretches that were a bit
creepy – think Deliverance
– but overall great mountain
scenery. We had fun with
some other teams as they’d
pass us, then we’d pass them,
then they’d pass us again. If
you can find 6-12 people that
you can stand to be in very
close quarters with for two
days, put it on your list of
must do’s.
Now it’s time to start thinking about what lies ahead for
2007. Pick something that
will challenge you in new
way. Pick something fun that
you’ve always come up with
lame excuses not to try. You
only get one life so live is
color! v
17
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18 ncroadrunners.org December 2006/January 2007
BACK AND BETTER THAN EVER!
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SATURDAY DECEMBER 2ND, 2006 9:00AM
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» Well marked challenging course.
» ChampionChip timing to ensure accurate and prompt scoring.
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- REGISTER TODAY! -
WWW.RUNATTHEROCK.COM
19
Inside-Out Classic Half Marathon & 10K
by Elizabeth Aiken & Emily Newkirk
The weather on October 22,
2006 may have been less
than what was hoped for, but
that didn’t stop 941 runners
and scores of volunteers from
participating in the 2006
Inside-Out Sports Classic
Half-marathon and 10K.
For the first time in many
years, the NCRC brought a
Championship event to the
area, with the half-marathon
being a Road Runners Club
of America State Championship.
Derek Fenton of Holly
Springs was the first place
over-all male in the halfmarathon with a time of
1:12.55 and Heather Davis
of Raleigh was the first place
over-all female with a time of
1:25:28. First Place Masters
20 were Johannes Rudolph
of Durham (1:18:53) and
Kim Donaldson also of
Durham (1:34:42), and the
Grand Masters were Ferdinand Stout of Greensboro
(1:35:35) and Connie Lewis
of Raleigh (1:53:20).
In the 10K winners were
Alex L’Heureux of Cary
(32:14), Janelle Renschler of
Cary (42:28), Jim Clabuesch
of Durham (36:49), Nasrin
Azari of Cary (45:49), Hector Sanchez of Cary (43:40)
and Mirjana Jovanovic of
Cary (54:05).
Without the many sponsors and supporters the Race
Committee wouldn’t be able
to put on the Classic. You
are asked to patronize or say
Thank You to: Inside-Out
ncroadrunners.org Sports, Endurance Magazine,
Capital Bank – Cary Parkway/Hwy. 54, Dine Do Go,
Stonewood Tavern and Grill
– Preston Walk Shopping
Center, Mizuno Sporting
Goods, Linda Craft Realty,
PIP Printing, CVS Pharmacy – Cary Parkway/ Hwy.
54, Panera Bread Company
– Preston Walk Shopping
Center, William B. Umstead
State Park, Police Departments of the Town of Cary
and Town of Morrisville, and
NC Department of Transportation.
This race has changed names
three times and changed
courses six times, and people
keep returning. Some participants suggest that this is the
hardest race they’ve ever done
and plan to do it again. Just
a few comments from this
year’s participants … “I just
wanted to comment on how
well the race was put on this
past Sunday. It was my first
time running the ISO Classic
and I am planning on adding
it to my list of yearly ‘must-do’
races.” “It was my first 1/2
marathon, and I
am planning on
being back next
year.” “It’s a fun
event on a tough
course.”
In closing an enormous
Thank You is also due to the
Volunteer Coordinators (Eric
Johnson from the NCRC
and Lynne Wilkerson from
The Tammy Lynn Center).
They arranged for the approximately 120 volunteers,
96 of whom provided split
times, water and Gatorade at
the water stops, and staffed
dozens of other jobs while
still braving the rain and cold
on race day.
2007 will see not only the
half-marathon be a RRCA
State Championship but the
10K will also be a RRCA
State Championship. See you
on Oct. 21, 2007!
Ingrid B. Salter, 1956-2006
North Carolina Roadrunners Club
P.O. Box 97336 • Raleigh, NC 27624-7336
Absentee Ballot 4
President Mike Walsh
Vice-President Mike Waldvogel
Secretary Jane Rouse Treasurer Nancy Bokish
Member-at-large
(There are seven candidates for seven positions.)
Mark Dowd
Dave Rouse
Georgia Hagen Joey Anderson
Jennifer Ennis
Karla Werner
Steve Dezern
Changes to the NCRC Constitution (available at www.
ncroadrunners.org, and by request to eaiken1122@nc.rr.
com or via mail ath the club address):
Yes
No
Ingrid Salter, a longtime
NCRC member, passed
away on October 11, 2006
in Hollywood, Florida.
Ingrid was diagnosed
with an aggressive form of
stomach and liver cancer
in 1999. However, with
various treatment options,
she managed to stay active
and live life to the fullest
for many more years. She
had just celebrated her 50th
birthday with a party and
friends on September 16th.
Ingrid had moved to Hollywood, Florida in 2005
to be close to her family.
She is survived by her son
Timothy Salter, her fiancé
William Breen, both parents and three sisters.
Before her illness, Ingrid
was a regular for many
years with the Saturday
morning and mid-week
running group at Shelley
Lake. Ingrid loved to run
If you will not be able to attend the December 14th meeting (see page 13 meeting annoucement) at Glen Eden Pilot
Park in Raleigh, you may submit your ballot via email
(eaiken1122@nc.rr.com) or US Mail:
PO Box 97336
Raleigh, NC 27624
Ingrid completed many
marathons, including The
New York City Marathon
(twice), the Marine Corp
Marathon, the Boston
Marathon and the Bermuda Marathon. She was
also one of the first pacers
for the Umstead 100. According to Blake Norwood,
Director of the Umstead
100, she set a standard
for friendship and service
to participants that is still
emulated by pacers today.
We will miss her! v
Jennifer Prish
MS, RD, LDN
(919) 794-3964
jennifer@activerd.com
www.activerd.com
The ballots must be received no later than noon on
December 13, 2007.
December 2006/January 2007 and would happily arise at
4:30 am in order to get in
her daily run. Ingrid loved
to party, and ran many of
those early morning runs in
somewhat dubious condition. Just as she did not let
cancer stop her enjoyment
of life, she would not let a
little too much partying the
night before stop her from
running.
ncroadrunners.org
21
North Carolina Roadrunners Monthly Board Meeting Minutes
Date: August 14, 2006
Members Present: Mike Walsh, Mike Waldvogel, Jennifer
Ennis, Nancy Bokish, Dave Rouse, , Georgia Hagen, Jane
Rouse
Members Absent: Karla Werner, Joey Anderson, Mark Dowd
Women’s Distance Festival: Nancy Bokish reported all is going well. The applications are coming in.
Invited Guests Present: Elizabeth Aikens, Executive Director;
Steve Dezern, Adopt A Highway
Halloween Race: Mike Waldvogel reported that there will be
a race from Cameron Village. The club will provide assistance
with the course, the finish line and volunteers.
The meeting was opened at 7:00 p.m.
Minutes of the July 2006 board meeting were approved.
Financial and Club Administration Reports:
Finance Report (Nancy Bokish, Treasurer): Operating Account: $6,138.75, Race Account: $15,488.79. No extraordinary expenses to report.
There was a brief discussion regarding the club’s copy machine. It is being used regularly so we will continue to pay for
the maintenance agreement.
Membership Report (Elizabeth Aiken, Exec. Director): Elizabeth agreed to forward the membership to the board.
Mike Waldvogel will collect the USB drives distributed to
Jane Rouse, Secretary, Nancy Bokish, Treasurer, and Elizabeth
Aikens, Executive Director quarterly.
Preparations for elections for next year’s board: Nominations
must be ready for the next newsletter.
Mike Waldvogel will have updates and corrections to the club
by-laws complete to publish in the next newsletter.
It was agreed that we would ask the group-run leaders to ask
the members of their groups the following questions for planning for 2007.
a) What NCRC is doing that you like and want more of
(b) What you don’t like of what NCRC is currently
spending time on and want less of
(c) Most importantly tell us what NCRC isn’t doing that
Race Committee Reports
Women’s beginning running program kickoff: Georgia Hagen reported about 85 registered to date.
22 ncroadrunners.org IOS Half Marathon: Elizabeth Aiken reported things are going will. She has another sponsor. Endurance magazine will
provide a half-page add for $700.00, a reduced rate, in the
Sept. issue.
Magnificent Mile Benefit: Mike Walsh reported that the
application is complete and Ben Dillon will handle the finish
line.
Resolution Run: Dave Rouse reported that the course is set,
permits are in place.
Run for the Roses: Dave Rouse and George Hagen reported
that the Urban Ministries meeting went well, however they
are not able to help with sponsors this time .
Membership Committee Reports
Galloway breakfast social: Mark Dowd reported social is set
for August 26, 2006.
Godiva social: Mike Walsh reported that the social is set for
September 16.
August Series: Joey Anderson reported there were 95 participants at most recent meeting.
Marketing Committee Reports:
Merchandise: We discussed the need to sell old stock and
whether or not to do special order items, such as sweatshirts.
1000 Mile Club: We discussed marketing it sooner and possibly having a 500 mile club, as well.
The next board meeting is scheduled for September 25, 2006.
Meeting adjourned at 9:05 p.m.
Minutes submitted by Jane Rouse, NCRC Secretary.
North Carolina Roadrunners Monthly Board Meeting Minutes
Date: September 25, 2006
Members Present: Mike Walsh, Mike Waldvogel, Jennifer
Ennis, Nancy Bokish, Dave Rouse, Mark Dowd, Joey Anderson, Jane Rouse
Members Absent: Karla Werner, Georgia Hagen
The meeting was opened at 7:00 p.m.
Financial and Club Administration Reports:
Finance Report (Nancy Bokish, Treasurer): Operating
Account: $9,247.92, Race Account: $18,333.21. There is
nothing unusual to report. The race account balance is high
because there are expenses to be paid.
Membership Report (Elizabeth Aiken, Exec. Director): None
Mike Waldvogel will collect the USB drives distributed to
Jane Rouse, Secretary, Nancy Bokish, Treasurer, and Elizabeth
Aikens, Executive Director at the next meeting.
Preparations for elections for next year’s board: Nominations
must be ready for the next newsletter.
By-laws: Mike Waldvogel made updates and corrections to
the club by-laws. The primary changes were to define the
Executive Committee and the term of office (ending Dec.
31). A motion was made and approved to recommend the
proposed changes to the club’s constitution and publish the
proposed changes in the next newsletter.
Club direction – 2007: The questions regarding the club’s
direction in 2007 will be published in the next newsletter and
forwarded to the group-run leaders.
The board reviewed the RRCA awards and discussed for what
awards we would nominate club members. The awards are
due November 1, 2006.
IOS Half Marathon: There are approximately 400 runners
registered to-date. Eric Johnson is handling the volunteers.
Tammy Lynn will provide more volunteers this year. .
Halloween Race: Mike Waldvogel reported that the race is
scheduled for October 29th at 2 PM from Cameron Village.
The club is providing a link from our website. Registration
will be Saturday at Great Outdoor Provision Company and
Athletes’ Foot on Sunday. The club logo will appear on race
applications, etc.
Magnificent Mile Benefit: Race preparation is going well. It
is scheduled for Nov 4, 2006. The sponsorship committee
is doing very well having received about $8,000 and expecting to receive more. They used Active.com, which takes a
percentage, very successfully.
Resolution Run: Nothing new to report.
Run for the Roses: Nothing new to report.
Membership Committee Reports
Godiva social: Very successful, with about 20 members from
Godiva and 13 from NCRC and 6 unaffiliated. It was agreed
we should try to do more combined social events.
August Series: Joey Anderson reported a very successful series
that earned about $1,100.00.
Adopt-A-Highway: 8 people volunteered.
Nortel Health Fair Nov. 7, 10 AM to 2 PM. Nancy will see if
she and Lynn Hoke can represent the club.
Marketing Committee Reports
Merchandise: Jennifer reported that some shirts are in and
some are not. Nancy will have excess from the Women’s Distance Festival that can be printed.
Web initiative: It is moving along; requires some coding correction.
The first draft of the 2007 budget will be prepared for November.
1000 Mile Club: Mike Zimmerman added a 250-mile and
500-mile level. He has also decided to have monthly socials.
Race Committee Reports
Women’s beginning running: The program was very successful.
The club will put out a cooler and a sign in Umstead in November to help promote the water stop.
Women’s Distance Festival: Nancy Bokish reported all is
going well. There are 280 applications to date. We discussed
the gift certificate offer from Dick’s. Mike Walsh agreed to
contact Dick’s.
The next board meeting is scheduled for October 19, 2006.
December 2006/January 2007 Meeting adjourned at 8:30 p.m.
Minutes submitted by Jane Rouse, NCRC Secretary.
ncroadrunners.org
23
New Year’s Day 2007
Resolution Run 5K & Mini-Resolution Runs
5K Competitive Run • 1⁄4 mile and
100 meter Children’s Races Sponsored by January 1, 2007 – 9AM
NC State Centennial Campus Avent Ferry Road, Raleigh, NC
Visit our website for further information including course maps www.ncroadrunners.org
ABOUT THE RESOLUTION AND MINI-RESOLUTION
RUNS:
Start your resolution to be healthier in 2007 early with a fun run! Proceeds will go to North Carolina Roadrunner Club for several Civic and
Club projects.
5K RESOLUTION RUN:
The sixth annual Resolution Run will be held at 9 AM.
POST RACE ACTIVITIES:
Following the races there will be plenty of refreshments near the finish
line and drawings for door prizes. The awards ceremony will also take
place there.
FURTHER INFO:
Contact Race Director, Dave Rouse at (919) 349-8665 or
resolutionrun@ncroadrunners.org.
Add to the fun by predicting your 5k finishing time before the race with
prizes for the most accurate prediction. The first 100 to pre-register will
receive long-sleeve t-shirts.
MINI-RESOLUTION RUNS:
The mini-resolution run distance will start at 10AM and be 100 meters
for 6 and under and 1⁄4 mile for 6-10 year olds. Parents are welcome
and encouraged to run with their children. Medals will be presented to
the mini-resolution run participants. The first 25 kids to pre-register will
receive long-sleeve t-shirts.
What You Need To Know About Running In Cold
submitted by Esther Dill, from about.com/running
Winter Weather
Runners, especially those that are new to running in cold weather, may
not think of the safety hazards that winter can bring. Some of the
dangers of winter running include: frostbite, hypothermia, aggravation
of bronchial difficulties, poor traction, and poor visibility. Frostbite and
hypothermia are serious dangers, but can be prevented by wearing the
right clothes and staying inside when temperatures dip too low, as in
below freezing. Bronchial problems, poor traction, and poor visibility are
much more prevalent and are harder to prevent.
Bronchial Problems
Cold weather running can aggravate bronchial problems in
some people. There are many ways to overcome this problem;
the hard part is finding the one that works for you.
• Wearing a scarf or handkerchief (made from a wicking
material, if possible) over your nose and mouth
• Staying hydrated because often the problem is just that your
throat and mouth get dried out, which causes other problems.
• Not running outside, at least if you are experiencing
bronchial difficulties like a bad cough
Poor Traction
To improve traction:
• Choose to run on snow instead of over icy roads or
sidewalks
• Shorten your running stride
• Run slower than you would in fair conditions
• Be aware of your path/where you are going
• Invest in trail shoes or another traction option
Poor visibility
This isn’t so much about you being able to see, but rather
about other people being able to see you. Because of shorter
winter days, more runners are forced to run in the dark
(mornings or nights). This alone causes a host of problems
for visibility, but if it is also bad weather, drivers may have a
hard time staying on the road, let alone seeing a runner.
Remember these simple tips to improve your visibility:
Avoid running in the dark, especially in bad weather, when
possible
• Wear reflective gear
• Wear light-colored clothing if it’s dark
It’s also important to take an active role in your safety. Be
aware of cars and other vehicles around you. Don’t run in the
road in bad weather; that’s just asking for an accident. Don’t
just assume that people see you. Be especially careful when
December 2006/January 2007 crossing streets; even if a car should stop or is starting to
stop, they may not stop in time in icy or wet winter weather.
First Layer:
• ID
• A wicking hat, with a brim if it’s snowing or raining
• Wicking, light-weight, snug running shirt, long-sleeved if it’s
cold out, short-sleeved if it’s cool
• Light-weight running gloves
• Light-weight running tights
• Wicking undergarments, especially important for men
• Thick, absorbent socks
• Running shoes, of course
• Moisturizer and/or Sunscreen
This first layer can safely be worn alone in cool temperatures
over 40F degrees. Of course, it is fine to wear more if you
still feel cold when you are running in the winter. Remember,
however, that you should dress as if it is 20 degrees warmer than it
actually feels outside because you’ll warm up as you run.
Second Layer:
• Coolmax or Thermax long-sleeved shirt and/or a lightweight windbreaker jacket
• Mittens
• Heavy tights, replacing the light-weight tights from the first
layer
• For the guys, insulated underwear may be worn to prevent
cold-related injuries in especially sensitive areas
This second layer should start being worn when temperature
drop below 40F degrees. This layer, in addition to the first
layer of clothing should protect you when running in nearfreezing winter weather. This layer is used to keep in warm
air, but release enough air to avoid overheating.
Third Layer:
• Balaclava
• Vaseline covering all exposed skin
• Long-sleeved shirt AND windbreaker jacket (Goretex is a
good option)
• Lined, waterproof mittens
•Fleece pant linings
This third layer is worn when it is below freezing and over
ZeroF degrees. This layer should be breathable and waterresistant. It is not advisable to run in this temperature. v
ncroadrunners.org
25
VOLUNTEER CORNER
Since the last issue of the
newsletter we have had
volunteer opportunities at
the NCRC Women’s 5K and
the Inside-Out Sports HalfMarathon. Please check your
points and contact me if you
feel I have left you out of an
event.
Women’s Distance
Festival 5K
The Women’s 5K turned out
to be a great day for running.
I’d like to thank Gary and
Betty Furr for once again
letting the NCRC use their
camper for data entry, race
results and essentially race
headquarters on race day.
On top of that they were
the persons that provide you
ladies with the water stop in
Lake Crabtree. I’d also like
to mention the beginning
women’s running program.
The ladies who run that program (too many to mention
here) do a great job and have
many reasons to be proud of
what they have developed for
beginning women runners
in the triangle. The cleanup
went quickly since many
persons stayed a little longer
to pick up that last water
cup and drop off the supplies back at the storage shed.
I think it was the earliest I
have ever gotten home since
being involved with this
event.
26 Inside-Out Sports
Classic Half-Marathon & 5K
The Half-Marathon had
some unsuspecting turns for
volunteers. With only one
week to go we were still desperate for course monitors.
Several NCRC members
stepped up at the last minute
to help with this major gap
in the volunteer requirement.
All of the volunteers are to be
commended for dealing with
a chilly rain for most of the
day. We were short staffed at
the finish line, split timers
and a couple of other areas
but the only thing the runners had to complain about
was the weather. I’d like to
mention some outstanding
volunteers for this event.
Elizabeth Aiken (race director) had to stay on site all
night on Saturday night since
the security guard did not
appear for duty. Elizabeth
Aiken, Dave Rouse, Mike
Waldvogel, Rhonda Hampton, Bill and Sally Squier,
Ben and Linda Dillon, Emily
Newkirk, Meghan Clement,
a young lady named Elizabeth and myself were hauling
wet garbage, breaking down
wet cardboard and packing
up the race long after most
of the participants had gone
home and had a nice hot
ncroadrunners.org By Eric Johnson
shower. Keep in mind that all
of persons that I just mentioned also worked on Saturday for this event and arrived
at the race site as early as 5am
on Sunday morning. The
last volunteers left InsideOut Sports around 12:30.
Mike Waldvogel, Dave
Rouse, Rhonda Hampton
and myself continued on to
the shed to drop off all of the
race supplies and we finished
up around 2 pm.
Special thanks go to Lynne
Wilkerson with the Tammy
Lynn Center. They are the
beneficiaries of the HalfMarathon. She single handily
recruited about 90% of the
volunteers and she was one
of them who stayed out in
the cold rain all day long.
Thanks Lynne for a job well
done.
Now I would like to welcome Lori Schneider to the
NCRC. She had graciously
volunteered to take over duties as the volunteer coordinator beginning in 2007. I
want to thank all of the volunteers for trusting me with
your email addresses over the
last five years. As promised,
the only time you saw email
from in your email box was
for volunteer purposes. I too
dislike going through many
unsolicited so I can appreciate the trust you gave us to
use this efficient avenue of
reaching the most volunteers
the quickest.
Please contact either Lori
or myself at volunteers@
ncroadrunners.org if you are
interested in volunteering
and remember that without
volunteers, runners would
have to find a way to compete without races. Please
contact me at eric26runner@
mindspring.com if your
name was omitted from the
list of volunteers for any of
the events in this issue.
NCRC Volunteer Program Points
VOLUNTEER POINTS (FOR THOSE OVER 10)
ADOPT-A-HIGHWAY
UMSTEAD
INSIDE-OUT SPORTS
Elizabeth Aiken(120)
Steve Dezern
SUMMER SERIES
CLASSIC HALF-
Norma Lloyd(33)
Joey Anderson(45)
Martha Long(10)
Emily Newkirk
we forgot the following:
MARATHON
William Bales(25)
Renee Long(12)
Laurie Edgerton
Barbara Latta
Elizabeth Aiken
Minnie Best(13)
Hannah Lugiano(34)
Jennifer Garrison
Joyce Young
Kathryn Armentrout
Bruce Bokish(14)
Joe Lugiano(10)
Rhonda Hampton
Andrea Arsenault
Nancy Bokish(140)
Terri Massengill(11)
Norma Lloyd
Jennifer Arsenault
Amy Bush(26)
Chris Minard(10)
Aaron Quick
Minnie Best
Meghan Clement(20)
Heather Mittag(17)
Mike Waldvogel
Nancy Bokish
Jodi Constantino(25)
Camilla Neilson(23)
Amy Bush
NCRC WOMEN'S 5K VOLUNTEERS
Nancy Cummings(16)
Emily Newkirk(53)
Bob Dannegger(36)
Sara Newsom(10)
Elizabeth Aiken
Eric Johnson
Meghan Clement
Steve Dezern(31)
Robert Parker(11)
Kathryn Armentrout
Cyndi Keller
Jodi Constantino
Shanaz Carper
Esther Dill(50)
Deborah Perdoma(15)
Andrea Arsenault
Sally Kohls
Nick Constantino
Ben Dillon(100)
Bob Polito(18)
Jennifer Arsenault
Judy Kostka
Nancy Cummings
Linda Dillon (31)
Bob Ross (14)
Minnie Best
Dave Lenat
Esther Dill
Mark Dowd(17)
Dave Rouse(59)
Nancy Bokish
Renee Long
Ben Dillon
Terri Dowd(26)
Jane Rouse(42)
Amy Bush
Joe Lugiano
Linda Dillon
Vanessa Drake(15)
Lori Schneider(19)
Shanaz Carper
Terri Massengill
Mark Dowd
Jennifer Ennis(43)
Melissa Short(27)
Meghan Clement
Chris Minard
Terri Dowd
Margaret Fiveash(20)
Bill Squier(50)
Jodi Constantino
Sara Newsom
Vanessa Drake
Lynn Flammia(11)
Sally Squier(46)
Nick Constantino
Jerry Paul
Susan Eaton
Jennifer Frahm(27)
Chris Squires(25)
Nancy Cummings
Deborah Perdoma
Lynn Flammia
Georgia Hagen(62)
Allison Stephens(10)
Ben Dillon
Christina Prange
Jennifer Frahm
Jean Hagen-Johnson(49)
Cathy Stipe(36)
Linda Dillon
Aaron Quick
Ralph Fucito
Rhonda Hampton(44)
Bianca Thompson(22)
Mark Dowd
Austine Rawllins
Bettie Furr
Karen Hess(10)
Lynn Thorne(11)
Terri Dowd
Dave Rouse
Gary Furr
Lynn Hoke(39)
Anna Troutman(24)
Vanessa Drake
Jane Rouse
Rene Goodspeed
Eric Johnson(101)
Mike Waldvogel(136)
Susan Eaton
Sarah Screes
Georgia Hagen
Luise Johnson(10)
Mike Walsh(215)
Lynn Flammia
Melissa Short
Jean Hagen-Johnson
Susan Johnson(10)
Kira Weiss(11)
Jennifer Frahm
Bill Squier
Also: Tammy Lynne Center
Tom Karnatz(18)
Alan Wiggs(15)
Ralph Fucito
Chris Squires
Haven House
Cyndi Keller(15)
Janet Young(13)
Bettie Furr
Allison Stephens
Athens Drive Key Club
Barbara Latta(20)
Joyce Young(23)
Gary Furr
Cathy Stipe
Circle K Club
Dave Lenat(38)
Marjorie Zackheim(16)
Rene Goodspeed
Bianca Thompson
Green Hope Key Club
AUG/SEPT NEWSLETTER
OCT/NOV NEWSLETTER
Georgia Hagen
Josh Thompson
Courtyard by Marriot
Elizabeth Aiken
Mike Walsh
Jean Hagen-Johnson
Lynn Thorne
The Young Marines
Joey Anderson
Elizabeth Aiken
Rhonda Hampton
Anna Troutman
• Jeff Galloway Marathon
Bob Dannegger
Joey Anderson
Paul Hardin
Mike Walsh
Training Program
Steve Dezern
Bob Dannegger
Eliane Hascal
Thomas Walsh
• And too many others
Ben Dillon
Mark Dowd
Karen Hess
Janet Young
to list that were recruited by
the Tammy Lynn Center
Eric Johnson
Lena Hollman
Lynn Hoke
Joyce Young
Bob Ross
Eric Johnson
Lena Hollman
Diane Yusko
Jane Rouse
Reid Miner
Mike Waldvogel
Bob Ross
Mike Walsh
Georgia Hagen
Mike Zimmerman
Jane Rouse
Cheri Taylor
27
We Share Your Passion
Did You Know?
We offer NCRC a 15% discount PLUS our Frequent Buyer discount
We support NCRC and the local running community by sponsoring:
April Series at Lake Johnson
Women’s Beginner Running Program
Women’s Distance Festival
The Magnificent Mile
1,000 Mile Club
Angels Among Us 5K
Duke DPT 5K
Run for Life
Autism Ribbon Run
Triangle Monster Dash (new in ’06)
NIKE 5K (new in ’06)
TDSN Buddy Walk
Walk for Hope
Walk to Dfeet ALS
and many others…
1000 Mile Club - 2006
Last
Anderson
Anderson
Bales
Calabria
Calabria
Chandry
Dill
Ennis
Felt
Finnerty
Fisher
Frahm
Geiser
Greene
Hall
Hampton
Hatch
Kanoy
Kanoy
Kirkland
Hughes
Latta
Levine
Lindsay
Lloyd
Lugiano
Martin
Mitchell
Newkirk
Petersen
Schneider
Squier
Squier
Stephpens
Stewart
Walsh
Watral
Werner
Wisz
Wisz
Wood
First
Joey
Thomas
William
Ann Marie
Robert
Angela
Esther
Jennifer
Ann
Tom
John
Jennifer
Roman
Paul
Robert
Rhonda
Susan
Ray
Sherry
Kirk
Christine
Barbara
Rich
Ashley
Norma
Joe
Christopher
John
Emily
Chuck
Lori
Bill
Sally
Alison
Sharyn
Mike
Bob
Karla
David
Kate
David
Total
1,931
789
994
1,217
850
612
822
1,256
1,080
1,126
544
1,706
429
1,345
1,517
625
1,009
331
804
1,045
462
896
788
1,374
347
1,241
2,149
610
989
796
46
727
851
1,385
250
959
87
1,485
Get Ready for 2007
We’ll be changing and improving the
club for next year. Our goal is to make
it more interesting and build community.
Important changes will include:
• Expanded prizes
• Sign up – 28 oz Water Bottle
• 500 Miles – Tech Socks (low cut, yes!)
• 750 Miles – Running Hat
• 1000 Miles
•Certificate of Achievement (hang it in the office!)
•Tech Shirt at (l/s or s/s, gender specific)
• Quarterly social runs followed by refreshments
• TAF website enhancements to the 1000 Mile Club
page for picture and story submissions. Share your
cool adventures with everyone!
Registration forms available at:
www.theathletesfootrdu.com
www.ncroadrunners.org
Note – Monthly totals available at www.theathletesfootrdu.com
29
SAS Soccer P
ar
k
Par
ark
Car
y, NC
ary
December 16, 2006
Race Begins at 10:00 AM
Re gister On-Line a
.acti
ve .com/
att http://www
http://www.acti
.activ
event_detail.cfm?event_id=1366353
or download brochure at
www
.g
otr triang
le
.com/
www.g
.gotr
triangle
le.com/
**Myrtle Beach Marathon Weekend
February 16-18, 2007
We have 50 rooms reserved at the Breakers Resort Oceanfront on 21st Ave.
15 Suites at $64 per night
& 35 Hotel Rooms at $47 per night
These rooms will be held until January 17th, 2007
After that they will be released.
This Hotel will SELLOUT. So please book before then.
To reserve yourself a room call 1-800-952-4507
and tell them you are with the North Carolina Road Runners
(you need not be a club member, just tell them you are with the NCRC)
Visit the Myrtle Beach Marathon Website for Registration Info:
www.mbmarathon.com
(Be advised the Half-Marathon will sell out. Usually around mid-January.)
If anybody is interested in joining a marathon
relay team, wants to join up with the van
share or needs more info contact:
Mark Dowd
mtdowd@earthlink.net
or
919-569-2589
Pre-Post Race Champagne Party Hosted by:
Teri Siragusa, Clarissa Lewis, Mark Dowd
Maybe (Barbara Mack, Sam Brown & Margaret Fiveash) If they decide to show up.
31
Every Season
Starts at Dick’s
Proud partner of the North Carolina
Roadrunners Club
Visit any one of our Raleigh Area stores
Trail Running . . .
MARK YOUR CALENDAR:
February 11th
27th Annual
Run for the Roses 5K
For info: Darrow Johnson,
run4roses@ncroadrunners.org
NCRC held three well-attended trail running clinics at the Durham, Cary, and Raleigh REI
stores in October.
Group Runs
Day Time Place
Distance
Please verify time and place
with the contact person.
Contact
Appleby's -Celebration at Six Male and female runners. We go anywhere from 10
Karen Hess 722-3139
– 15 miles, mostly on sidewalks and bike paths/asphalt.
khess1@nc.rr.com
Raleigh Running Outfitters) The pace is between 7:15 and 8:30.
Sunday 6:00am Forks Shopping Center (by
A small group, so far, of mostly men from the neighborHolly Springs: Somerset Farm
hood and close by. We generally run 6-8 miles out and Patrick 577-7176 sereniSunday 7:30am Subdivision Community
back on lightly traveled roads and park path at an easy tynow2@earthlink.net
Center Parking Lot
pace of about 9:00/mile.
Tuesday 6:00am
Hardee’s - Falls of Neuse/
Spring Forest (NEW)
Cary High SchoolTrack
Tuesday 6:00pm Corner of Walnut &
Maynard St.
We are a consistent group of pre- and post-menopausal
women, along with several of childbearing age. We meet Jean Hagen-Johnson 833-0308
year-round to run 3-4 miles at a pace of 9:00 - 13:00.
Individualized interval workouts. Runners running
Bob Dannegger rdannegger@
at least 15 - 20 mpw in 4-5 days recommended before
nc.rr.com
coming to the track workouts.
We usually run just over 3 miles, occasionally 4 or 5.
Shelley Lake (Sertoma Center We may break into 2 groups with one group doing
Jane Rouse jane.rouse@mfbonTuesday 6:15pm
Parking Lot)
11:00 or 12:00 and another group going a little faster or line.com
farther with fewer walk breaks.
Thursday 6:00am
Shelley Lake (Sertoma Center
See Tuesday 6 AM
Parking Lot)
Jean Hagen-Johnson 833-0308
Thursday 6:15pm
See Tuesday 6 PM
Parking Lot)
Jane Rouse jane.rouse@mfbonline.com
Appleby's -Celebration at Six Male and female runners. We go anywhere from 10
Karen Hess 722-3139
– 22 miles, mostly on sidewalks and bike paths/asphalt.
khess1@nc.rr.com
Raleigh Running Outfitters) The pace is between 7:15 and 8:30.
Saturday 5:30am Forks Shopping Center (by
Saturday
Umstead State Park
Georgia Hagen 787-8087
(1st Sat.
This group runs 6 - 10 miles on the bridle trail. (Note:
6:00am Graylyn Drive Access, off US
georgia.hagen@mindspring.
parking is permitted only on the right side of Graylyn.)
each
70
Com
month)
The route is typically a 10-mile loop, although there are
Georgia Hagen 787-8087
Shelley Lake (Sertoma Center many ways to shorten the distance. The route is run on
georgia.hagen@mindspring.
Saturday 6:00am
Parking Lot)
both greenway and sidewalks on Six Forks. The pace
com
ranges from about 8:30 to 10:30.
Saturday
8am
Winter
Time
We run anywhere from 3 to 7 miles at paces from 10:00
to 12:00, plus walkers. Many of the same people run at Jean Hagen-Johnson 833-0308
Parking Lot)
6:00 am or 6:00 pm Tuesday and Thursday.
Walkers Welcome
Did you know that NCRC has walkers as well as runners? Numbers are small but we're a committed group. Our walks vary from 2-6 miles
and as with the runners everyone can maintain their own rate of speed. The best time to start walking is Saturday morning when we meet at
the Sertoma Arts Center at Shelley Lake. We start at 8:00am, and it’s a good idea to arrive 5-10 minutes early to introduce yourself.
33
North Carolina Roadrunners
Club Membership Application
The North Carolina Roadrunners Club was established in 1979 with over 700 members. Our group consists of runners of all
abilities as well as walkers. Membership in the NCRC provides a variety of group runs, local races, club events and marathon
destinations. Members not only enjoy running to stay fit, but to meet new friends and support our large running community.
MEMBERSHIP CATEGORIES:
Regular $25: This entitles a member to all the privileges of
membership, including the bi-monthly newsletter, discounts
in the Raleigh area running stores, the right to purchase club
clothing, compete on club teams, vote and hold office, and
fully participate in all club functions.
p
p
New
Renewal
Name __________________________________________
Date of Birth ___________________ Sex
pF pM
Street ___________________________________________
Family $30: This membership is for families who have two
or more members who wish to join (only one newsletter will
be sent to a family). Family membership - please complete a
separate form for each member.
City/State/Zip ____________________________________
Subscribing $20: This membership is designed primarily for
the out-of-town runner who cannot get involved in the club’s
activities, but wishes to receive the newsletter.
Occupation ______________________________________
Home Phone ______________ Bus. Phone _____________
Email ___________________________________________
Employer ________________________________________
Spouse’s Name ______________Date of Birth ___________
WAIVER - SIGNATURE REQUIRED
I know that running and volunteering to work in club activities are potentially hazardous activities. I should not enter
and run in club activities unless I am able to safely complete
any run. I assume all risks associated with running and volunteering to work in the club activities including, but not
limited to falls, contacts with other participants, the effects of
the weather, including high heat and/or humidity, the conditions of the road and traffic on the course, all such risks being
known and appreciated by me. Having read this waiver and
knowing these facts, and in consideration of your acceptance
of my application for membership, I, for myself and anyone entitled to act in my behalf, waive and release the Road
Runners Club of America, the North Carolina Roadrunners
Club and all sponsors, their representatives and successors
from all claims or liabilities of any kind arising out of my
participation in these club activities even though the liability
may arise out of negligence or carelessness on the part of the
persons referred to in this waiver. I also grant permission for
all of the foregoing to use any photographs, motion pictures,
recordings, or any other record of my participation in club
activities for any legitimate purpose.
p
Yes, I’d like to volunteer at club races and other functions.
First Class Mail: You can receive your newsletter via first class
mail for an additional $10 to avoid delays with bulk mail
schedules.
Make your check payable to:
NCRC
P.O. Box 97336, Raleigh, NC 27624-7336
Membership:
$25 Single
$______________
$30 Family
$______________
$20 Subscribing
$______________
First Class Mail: $10
$______________
Total Enclosed:
$______________
Signed _________________________________ Date ____________
Signed _________________________________ Date ____________
(Parent or guardian if under age 18)
34 ncroadrunners.org Register online: www.active.com/event.detail.cfm?event_
id=1012219
North Carolina Roadrunners Club, Raleigh, NC
NCRC Tech T-shirt Sale
Asics technical shirts
Ladies T-shirt Sale $15
Men’s T-shirt Sale $15
Asics Women’s Core Run
Shirt, a true women’s cut
top with cap sleeves and
short torso, Asics Duotech
Appearal System and also
Atomic Wash Certified.
(Runs slightly small.) Retails
for $25 Sizes S, M. L, XL
Asics Men’s Core Run
Shirt, a relaxed fit technical
short sleeve featuring Asics
Duotech Appearal System
and also Atomic Wash Certified. Retails for $25 Sizes
M. L, XL, XL
(Men’s back is the same
design as the women’s.)
Asics Womens Core Tank
Women’s cut top with
wider shoulder for sports
bra coverage. Same great
technical Duotect fabric as
the Run Shirt. Retails for
$20 Sizes S, M. L, XL
Brooks Podium Long Sleeve –
100% moisture transfer polyester technical fabric.
Sizes S, M, L, XL. Price each: $20 (retails for $28).
Just
In!
4-Color, Block Logo Shirts, by Sport Science - $10
Windshirts only $10
White logo shirt
sizes M, L, XL
DeFeet Socks - $7
Natural/synthectic
fiber blends that
transfers moisture
away from skin and
FreshGuard® finish
resists odor buildup.
Women’s sizes S, M, L, XL
or $5 w/purchase of any other item
Air•E•Ator® multisport sock with mesh
weave that travel around the sock to
aid airflow and moisture transfer.
Sizes —
Men’s Med 7-9, Lg 9 1/2 -11 1/2
Women’s Sm 6-8, Med 8 1/2 -10 1/2, Lg 11-13
Men’s sizes M, L, XL
Order Form
Make your check payable to: NCRC
c/o Jennifer Ennis
PO Box 97336, Raleigh, NC 27624-7336
or email: jennenn@earthlink.net
Name
Address
Black logo shirt
sizes M, L, (limited size XL)
Item
Size
Qty
Amount
City/State/Zip
email or phone #
Shipping $3, add $1 for each additional item
Order Total
35
H&H Shoe Repair & Pedorthic Facility
www.handhshoerepair.com
Are you wearing the right shoe?
Do you know that most people are not wearing the proper
What can we do for you?
cally with their foundation. See our board certified pedorthists for a foot evaluation today. Your feet will thank you.
comfort. At work, play, everyday, feel better on your feet.
footwear for their type of foot? Some problems that runners
may have like knee, hip, IT band syndrome, and lower
back issues can be caused by what’s going on biomechani-
H&H Pedorthic Facility uses a customized approach for
each patient to find a solution to prevent injuries and
optimize performance in your gait, foot alignment, and
Cameron Village • 518 Daniels Street • Raleigh, NC 27605 • 919-828-2988
Running Account
Volume 26, Issue 1
Price included in mem bership fee.
Running Account is a bi-monthly publication for North Carolina Roadrunners Club
members.
P.O. Box 97336 • Raleigh, NC 27624-7336
Nonprofit
US Postage
Paid
Raleigh, NC
Permit No. 1537
North Carolina
Roadrunners Club
P.O. Box 97336
Raleigh, NC 27624-7336
www.ncroadrunners.org

Dec/Jan 06-07 - North Carolina Roadrunners Club

Transcription

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