Traveling - Birmingham Track Club

Transcription

BIRMINGHAM TRACK CLUB
Where Runners Are Forged
THE VULCAN RUNNER
www.BirminghamTrackClub.com
/BirminghamTrackClub
@BirminghamTrackClub
July 2015
Issue
7
@RunBTC
Training while
Traveling
-By Michael Gann
Fall race training has begun in earnest! And for
many of us, with summer vacations looming or
traveling for work, anxiety sets in as we realize that
we are going to be on the road during weeks of
some heavy mileage that may include tempo runs
and/or speedwork.
For the past five years, I have faced this situation
several times each month as I trained for full and
half marathons. Traveling all over the country, I
realized that with proper “pre-planning” utilizing
several different methods, not only could I find
friendly people to run with, I could also make new
friendships along the way. The following is a short
list of how I have been successful in continuing my
training as I traveled heavily with my job.
Cont. on page 2
Photo courtesy of Brooke Dodson
T r av e l i n g a n d T r a i n i n g P r e s i d e n t ’ s A d d r e s s R u n n i n g T o g e t h e r C o m m u n i t y C o r n e r
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DIRTY RUNNING
Dr. Seuss BTC Photos
inside the runner
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Ask Fellow BTC Members! Our wonderful running club has
over 1200 members, many of whom have relocated here
from all over the country. Asking fellow runners or posting
on the BTC Facebook page or the BTC Long Run Facebook
page is a great place to start.
Facebook page. The search engine on Facebook continues
to improve, and by searching for the city and using key words
such as “running” you will find a group in that area. I have
found great running groups in many cities I have visited.
Road Runners Club of America (RRCA) – The RRCA
website (www.rrca.org) makes it easy way to find sanctioned
running clubs in all 50 states. By clicking on the particular
state, you will find
Staying Motivated During Vacations
a running club for
every major city with
• Plan ahead! Scope out routes and
potential running partners before your trip.
contact phone/email
Check Mapmyrun, Strava, or GarminConnect
information.
for suggested running routes.
• Run in the mornings. Even if you typically
run later in the day, scheduling a morning
run will ensure you’ll be less likely to skip it
later in the day.
• Spend time on your feet. If your running
volume decreases because the allure of the
beach is just too great, supplement with lots
of walking, riding bicycles with the kids or
swimming. Cross training can complement
your running.
• Stick to the basics. If the thought of
locating a track for speedwork or making
sure you nail certain paces when the heat
is 20 degrees warmer, stick to easier runs.
Unless you’re at a key point in your training
(such as your longest long run week),
taking it easier for a few days should be
fine. If necessary, shift your training plan to
accommodate your vacation plans.
Google – By searching
the web for particular
areas, you will find not
only running sources
but also blogs written
about those running
areas.
Many blogs
and other resources
will list local running
groups and sometimes
contacts as well.
Local
Running
Stores
–
Before
leaving for your trip,
• Give yourself a break! Sometimes,
make a phone call
a short break is good for your legs, your
to the running stores
attitude, and your mind.
in the area. You will
Adapted from: www.runneracademy.com/
find that they are very
running-on-vacation
similar to our partners
at Trak Shak, as they
are well connected with all of the running groups in the area.
In 2010, I made a simple phone call to the Fleet Feet in
downtown Chicago. I joined their Tuesday night group run
on the Lakefront Trail, and over time I have become very
good friends with many runners I met that night. To this
day, we still share training advice and sometimes meet up at
races around the country.
Hotel/Resort Where You are Staying – As thousands of
people continue to join the running community each year,
hotels are becoming increasingly runner friendly. Many not
only provide maps with suggested routes to run in the city
but also are well versed with running groups in the area. It’s
definitely worth a phone call before departing. Many hotels
even have a running concierge who organizes group runs at
select locations.
Social Media is a wonderful tool for finding and interacting
with “like minded” people. However, I do remind everyone
to be very, very cautious not only of the information you give
to complete strangers online but also not to agree to meet
in a secluded area to run as your first face-to-face meeting.
Agree to meet in a public place (like the local running store),
and I also urge females to agree to run with someone only
with another female present. Just too many crazies out
there.
Facebook – Today, strong running groups will have a
With Mary Wittenberg in NYC
Twitter – There are several ways to utilize Twitter to find
running groups. Some large running groups have their own
Twitter “handles” that you can find through the search engine
and then “tweet” them asking for help in finding a group run.
You can also utilize “hashtags” -- e.g. #ChicagoRunning -for larger cities.
My favorite out-of-town running story happened on Twitter.
I had tweeted at the NYRR (New York Road Runners) that I
was going to be in town and was looking for a run group for
an early Wednesday morning run in Central Park. I didn’t get
a response at first, but on the day before my run, I received
a tweet from @marywitt asking if I had found someone to
run with, and if I hadn’t, to meet her at Columbus Circle at
5:45am the next morning. I quickly researched this person,
and lo and behold it was Mary Wittenberg (then President of
the NYRR and the New York City Marathon). It was the most
memorable six miles of my running life as we ran around
Central Park discussing marathon running, our families, etc.
There are many different ways to find running groups
throughout the country (and beyond), but these methods
have been the most successful for me. I have found groups
in Chicago, St. Louis, Seattle, New York City, Baltimore, New
Orleans, Atlanta, San Antonio, Miami, Dallas, San Diego,
Portland…name a major city, and I probably have contacts
for you! Good luck with your fall training and know there
are other running groups around the country who are just
as eager to help you as we are here at the BTC every week!
Michael has been a member of the BTC since 2010 and has run 12 marathons
and 15 half marathons since he began running in 2009. He and his wife Ginger
have 5 children, which explains his vampiresque early morning running hours
during the school year. He is a RRCA certified running coach who recently began
training for one of his bucket list races, the 2015 New York City Marathon.
w w w. B i r m i n g h a m Tr a c k C l u b . c o m
July∙2015
PRESIDENT’S ADDRESS
Alex Morrow
C
Hello, fellow BTC Members
Can you sense that? Those palpable feelings of excitement,
enthusiasm, and passion throughout our club? And, those feelings
are spreading.
From the Executive Committee, to the hundreds of BTC volunteers,
to the general membership, the sense of camaraderie, unity, and
willingness to have fun has made our group one of the leading
running clubs in the Southeast. The growth of our club, the launch
of new programs, and the large amount of events still planned for
2015 are the reason for this buzz. For instance, last month we held
our BTC Night at the Birmingham Barons. Social Chair Katherine
Dease put together a fantastic event, and despite a little rain to
begin the evening, a great time was had by all. That is just the tip
of the iceberg!
• As I sit here on a Friday evening, July 3rd to be exact, I am
finalizing the last minute details for the 34th running of the
Rick Melanson Peavine Falls Run on July 4th. We have 576
pre-registered runners (we had 329 last year) and are on
pace for a monstrous increase, setting an attendance record
for three years in a row!
• The BTC general membership, which was right at 700
when I joined the club several years ago, now is just under
1300.
• Last month, BTC Vice President Darnell Allen launched
her BTC Ambassador program and it was a raging success.
Not only did we get to meet new runners and introduce them
to the BTC, we picked up several new members.
• On Saturday, July 11, BTC Pacers will officially join our
Saturday long runs to help everyone train for the 4 Bridges
Half and 7 Bridges Full Marathon in October.
• On July 16 the BTC is bringing back our Thursday night
run socials and this first one is going to be a great one. Free
gait analysis and massages!
• August 1, will serve as our next big Saturday Run Social.
Not only will it be held at Vulcan Park, it will serve as the
kickoff for our 2015 Vulcan Run 10k campaign. Plus there
will be an informational meeting for those BTC members
wishing to receive free training for the race.
• The BTC Triple Crown Challenge registration is already
well under way and we are projecting a record number of
participants who are willing to take on three half marathons
in three months. Not to mention, as BTC members everyone
gets 10% to 15% off each race!
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• A new look and feel to our newsletter is in the works
as BTC Newsletter Editor Julie Pearce actively strives to
enhance the readability and quality of our publication. She is
doing an amazing job!
• And 1200 Mile Coordinator Ali Hoover has done a superb
job managing the BTC 1200 Mile Club, which also has a
record number of participants.
When you read those bullet points you may notice a theme. Words
and phrases like record numbers, growth, new, and expansion to
name a few. Programs such as the ones above are creating the
buzz I referred to earlier. Our local running community is excited
and it is your Birmingham Track Club which is the driving force
behind it. I hope you will join me in making the second half of 2015
as exciting as the first half. There are many great miles, laughs,
and fun ahead, so get involved and join in!
Kindest Regards,
Alex Morrow
BTC President
SAVE THE DATE!
BTC Evening Social
Thursday, July 16th
BTC Vulcan Park Social
Saturday, August 1st
July∙2015
BTC SUMMER SOCIAL EVENTS
Thursday, July 16th: http://www.birminghamtrackclub.com/btc-thursday-evening-run-social.php
The BTC will sponsor an evening social run that will begin and end at Birmingham Physical Therapy in Cahaba Heights.
Birmingham Physical Therapy will provide runner screenings for strength and provide personalized exercises to help us
target our potential weak areas to avoid inquiry. Staff members will be available to evaluate anyone who attends at no cost.
Food and beverages will be served after the run -- Doodles will be providing a cool-down frozen treat, and Cahaba Brewery
is donating a quarter keg for everyone to enjoy.
Relatively non-hilly 3 and 5 mile routes will begin at 6pm. Those who do not want to run but want to come for evaluations
are also welcome!
Vulcan Social Saturday, August 1st: The BTC will yet again host the most amazing social of the year at Vulcan Park on
Saturday, August 1st. This event will have awesome food, great music, and amazing door prizes. The event is kid friendly
with a bouncy house to keep them entertained and a free kid’s fun run with a Vulcan finisher dog tag to showcase to friends
and family. Stay tuned to The Vulcan Runner for more on this event as the date approaches.
Barons Social
BTC Merchandise Coordinator
Hannah Foust beat the
mushroom AND the hot dog!
BTC members and families enjoyed
a great event, despite a little rain!
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July∙2015
RUNNING TOGETHER
SEPARATELY
By Carrie & Joey Longoria
I
So what’s for dinner?
In an ideal world, you’d prepare every meal from scratch, using the
most nutrient-packed foods possible or have a private chef. In the real
world, a hectic work schedule, family, kids and a commitment to training can leave you with little time and even less energy to cook. Two
weeks into marriage, I have quickly learned that cooking is surely one
of the reasons Carrie married me. However, she is so organized, I
have yet to find my pack of hickory smoked salt!
Our “Running Together Separately” crosses over into mealtimes too.
In this installment, we will discuss our different approaches to daily nutrition and how we fit it into our schedules -- our consistent being that
dinner is always together unless one of us happens to be out of town.
We hope this will give you ideas about how to approach your nutrition
and the importance of balancing your diet as a runner.
Joey: One of my biggest pet peeves as a runner is hearing people
talk about their fad diets. “I’m doing paleo,” makes me want to gorge
my eyes out with a butter knife. As a runner, or any athlete for that matter, nothing can replace a balanced diet over the long haul. But ‘balanced diet” means something slightly different for everyone. For me, it
means a carbohydrate/protein/fat ratio of about 50/30/20. Do I do that
at every single meal? Not really. I may not even do it daily. But, over
the course of the week, I am generally on target with those numbers. If
you are trying to figure out how to do this, it’s fairly easy. I use a popular app called myfitnesspal. Track what you eat, enter your meals, and
the app spits out your daily and weekly nutrition percentages. Trust
me -- after doing this for about a month, you will intuitively know what
to eat and what foods to limit. Or, just marry a registered dietician. . . .
Carrie: Like Joey, I also get annoyed with the latest fad diets. Mainly because everyone wants to discuss them with me and get my
thoughts, and because there are so many…I can never keep up. So,
I’ve stopped trying. I’ve always followed the philosophy in life that
everything in moderation is the best way to go. No extremes to the
right or left, because eventually the food thought pendulum is going to
swing the other way. It always does -- i.e. the evil dangerous egg is
now the glorious lifesaving egg.
Also? I’m a realist. Yes, it would be awesome to have everything
made from scratch from my garden out back, and not leave a carbon
footprint anywhere I go, but again – I live in a world where I travel for
work within a five state radius, and I must find creative ways to get in
my workouts and not eat fast food and gas station hot dogs every day.
While I also used to follow the 50/30/20 rule of eating when I was running 30-40 miles a week, now I am approaching the slowing metabolism age of 40, and only running 20-30 a week, that ratio has changed
for me. My daily goal is now 40/30/30, where 40% of my calories are
from carbohydrates, 30% from protein, and 30% from fat. Why? A
meal designed to be higher in protein does help with satiety (filling fuller
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longer), which I need
because I am not running as much, and it
also helps preserve
lean muscle mass
and faster recovery.
I am also doing more
weight
resistance
training to help keep
my metabolism up,
but that is a topic for
another article.
A Daily Sample
Joey: Generally, I
am on the road running by 5:00 or 5:30
in the morning and
very rarely, if ever, eat
anything beforehand.
Most often I will drop
a Nuun tablet in a glass of water and drink it on the way to my run.
Once I get home, my go-to is two slices of whole grain toast (Sara Lee
45 calorie per slice bread) with peanut butter and honey, a small container of Greek yogurt and 20-30 ounces of water. Endurance coach
Chris Carmichael suggests the following:
For post run meals, generally a 1 to 3 or 1 to 4 protein to carb
ratio will help your muscle repair. Immediately after exercise,
your muscles are primed to use the amino acids in protein and
to refill glycogen stores. If you weigh 150 pounds, this means
you should consume about 105 grams of carbohydrates in
that meal. In addition, you need between 25 and 30 grams of
protein to fulfill the ratio for optimal recovery. A sample meal
with these nutrient amounts is a 4-inch cinnamon-raisin bagel
topped with 2 tablespoons of peanut butter, a small banana
and 2 cups of skim milk.
Lunch usually depends on what leftovers are in the refrigerator. As
I write this, my choices are baked chicken, sautéed zucchini, black
beans, homemade red beans and rice and cubed watermelon. So,
I opt for the red beans and rice, some watermelon and some pommango juice (600 milligrams of potassium goes a long way in the summertime!). Not to sound like I’m no fun, but fast food simply is not an
option. The “I don’t have time” excuse is simply that -- an excuse.
Heating up nutritious and yummy leftovers takes 120 seconds and
costs far less (you know, because those race entry fees cost some serious dough). If I need an afternoon snack, I grab a handful of wasabi
peas or fruit or a Clif bar. Slowly walk away from the vending machine.
July∙2015
keep the pounds off, try utilizing a shake or a bar that provides at least
22 vitamins/minerals, has 30% protein and tastes good in place of a
meal. If it doesn’t taste good, you won’t stick with it. The calorie and
portion control of a meal replacement really helps you see the times
you have been eating past satiety.
So What’s for Dinner?
Dinner is usually something fairly simple and fresh and not surprisingly, fairly quick to prepare. Again, I’m not saying we don’t grab a pizza
every now and then, or go out for Mexican food. But, that is not the
norm. One of our most frequently eaten dinners includes pan seared
salmon or tuna over zucchini noodles. Honestly, it takes maybe 20
minutes to cook (including prep time). Carrie got me one of those “vegetti” tools for Christmas. Since then, I’ve tried making noodles out of
just about everything. Our favorite happens to be zucchini because
it’s easy, cooks quickly and most importantly, tastes good! We saute
it with some olive oil, a little salt and pepper and some Italian herb
seasonings. The fish, usually salmon, is cooked over medium heat in
a little olive oil and seasoned with salt and pepper and some turmeric.
The turmeric gives it a nice gold colored sear, but it is also a natural
anti-inflammatory. Plus, salmon makes you smarter, and I need all the
help I can get.
The caveat to my typical breakfast and lunch is that sometimes after a
long run, I’ll stop for a fried chicken breakfast biscuit and hash rounds
and every now and then, the fried chicken at Publix calls my name like
an opera. That brings us to dinner -- my favorite, because that is usually the meal we eat together. See dinner below.
Carrie: I am typically at the gym by 4:30am, so no food beforehand
for me, either. I’m back home by 6:30, and I jump in the shower. Afterwards, I start to get hungry. Because time is of the essence, I don’t
have time to cook eggs or hearty oatmeal with freshly squeezed anything, especially if I am in a hotel. It’s a Boost Calorie Smart for me
most mornings – 190 cal, 16 g protein and 16 g carbs. This fits close
to my 40/30/30 needs, and I can drink it while I dry my hair (Score!)
Keep in mind, I am not in endurance training mode, so I watch my
carbs more closely than Joey. I try to keep them lower in the morning,
especially because it helps with not overeating the rest of the day.
I usually am not hungry again until 11am or 12pm. Lunch is usually
a sandwich with yogurt and water, if I am home. If I am on the road, I
have another Boost with a protein bar of some sort and a piece of fruit.
I try to save my fun calories for dinner with Joey. While my eating plan
may not seem glamorous at breakfast and lunch, and you are thinking I should include more actual food and not liquid meals, it works
for me, and it helps me maintain my weight, while getting most of my
vitamins & minerals for the day. The National Weight Control Registry reports that individuals who are most successful with maintaining
weight loss two years after losing it, eat a consistent diet throughout
the year. Most members reported eating the same way on weekdays
and weekends, including during the holidays and vacations. Those
who ate this way were 1.5 times more likely to maintain their weight
within five pounds over time. Those who allowed for more flexibility on
holidays had the greatest risk of weight regain.*
So it’s a tool for me, which helps with my lifestyle of consistency, not
so much rigidity. I am not suggesting it’s for everyone, but if you are
struggling to maintain your weight, and extra miles are not helping
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Another quick go-to is avocado and tuna. Split open an avocado and
throw out the pit. Fill the seed pockets with a can of water packed
tuna (drained). Drizzle with olive oil, and sprinkle with slivered almonds. Yes, avocados are high in fat – but it’s the good fat, and you
need it every once in a while. So delicious and easy to throw together.
There you have it! Simple, quick and delicious. When it comes to dessert, we sort of differ. Carrie is more of a dessert eater than I am, in that
she usually has some form of dessert after dinner, and I sometimes
do and sometimes don’t. Now, this doesn’t mean chocolate cake and
a pint of ice cream. Dessert usually takes the form of Greek yogurt
and some chocolate chips or in the summertime, sautéed peaches
drizzled with honey -- something with a little sweetness to satisfy your
palate without ruining your diet. After all, food should be fun and enjoyable! Sure, as runners we need it to fuel our next run, but the more
fun we have with our nutrition, the more likely we are to explore, enjoy
and eat healthy.
We are still negotiating times we eat dinner. Joey likes to eat dinner
later, as in after 8pm, and I like to eat earlier, as in before 7:30pm. We
have compromised and are trying to eat by 7:30-7:45, but some nights
it doesn’t happen and we eat the same dinner but not at the same
time. Kind of like our running – together but separate. Best advice
– be knowledgeable but open to experimenting with your diet to help
maximize your training plan or recreational running.
*National Weight Control Registry website: http://www.nwcr.ws/
Joey and Carrie met through a very calculated ten mile run “meet up” one Friday morning
in 2013.Both are avid runners, and although they have different goals, different paces,
and different workouts, they share a common goal of staying injury free and eating healthy
(most of the time). Their “Running Together Separately” column will share their sometimes
similar, often different, viewpoints as they navigate life, love and running in the Magic City.
They recently tied the knot in the Big Easy.
2015 Officers
July∙2015
President
Treasurer
Alex Morrow
Leslie Bailey
Vice-President
Secretary
president@birminghamtrackclub.com
treasurer@birminghamtrackclub.com
Kelly McNair
Darnell Allen
secretary@birminghamtrackclub.com
vp@birminghamtrackclub.com
Past-President
Jennifer Andress
pastpresident@birminghamtrackclub.com
BTC Committees
General Counsel/Parliamentarian
Long Run Coordinator
Moderate Group Coordinator
Medical Director
Social Chair
Marketing/Social Media
Membership
Membership Benefits
Merchandise
“The Vulcan Runner” Editor
Japan Exchange Program
1200 Mile Club
Volunteer Coordinator
Historian
Finish Line Crew
Webmaster
Race Coordinator
IT Chair
Adam’s Heart Run
Statue 2 Statue
Peavine Falls
Vulcan Run
Lauren Weber
Monica Henley
Mark Criswell
Dr. Cherie Miner
Katherine Dease
Lauren Floyd
Lauren Weber
Kemper Sarrett
Hannah Foust
Andrew Nuckols
Johnaca Kelley
Alison Hoover
Kim Benner
Trish Portuese
Tanya Sylvan
Darrell Gibson
Scott Page
Dean Thornton
Trish Portuese
Alan Hargrave
lweber614@gmail.com
mhenley1113@gmail.com
deltayw@gmail.com
kathereinedease@gmail.com
elle.floyd@gmail.com
lweber614@gmail.com
ksarr3@gmail.com
hannah.m.foust@gmail.com
zeronuckols@gmail.com
btcpres09@gmail.com
1200@birminghamtrackclub.com
kwbenner@samford.edu
vulcanrun@bellsouth.net
tlsylvan@gmail.com
dagibson531@gmail.com
slpage1033@charter.net
dean718@gmail.com
Trish@championship-racing.com
alan.hargrave@gmail.com
BTC Race Directors
Lisa Booher
Judy Loo
Alex Morrow
Allison Stone
lisabooher@hotmail.com
judy.loo@healthsouth.com
coachalax@resoluterunning.com
astone128@rocketmail.com
BTC Mission Statement
The primary purpose of the Birmingham Track Club (BTC) shall be the education
and training of individuals in and around the community of Birmingham, AL, as to
the benefits of jogging, running, and walking for fitness, health, and recreation.
Contact BTC at:
Birmingham Track Club
P.O. Box 530363
Birmingham, AL 35253
info@BirminghamTrackClub.com
Race Results
Find the latest and most complete
local race results at the following:
birminghamtrackclub.com
championship-racing.com
7
July∙2015
BTC AMBASSADOR
PROGRAM
On June 13, we kicked off the BTC Run Ambassadors program by hosting a mini social at the Downtown Running Club’s Saturday run. A group of over thirty runners from both clubs met at the Paramount for a four-mile loop
through the parks of downtown, followed by refreshments provided by the BTC. Everyone enjoyed the summer
heat and the change of scenery. If you know a running club that would enjoy an event like this, contact Darnell
Allen or Rheagan Alexander.
VOLUNTEERING
HAS ITS REWARDS
Feeling sad because you won’t be able to race a BTC event? Don’t be sad, be
glad – you can volunteer! Our races and other events could not be as fabulous as
they are without our wonderful volunteers!
We could use YOU as a volunteer at a BTC event! We have had many great
volunteers so far at our 2015 events, and the list is growing. Next up: the Retro
Run on August 8th!
Come out and volunteer – not only because it is the cool thing to do but you
could win a free race entry or other reward. Contact Kim Benner at volunteers@
birminghamtrackclub.com to let us how YOU can help – and be a winner even
when you didn’t race! We LOVE our volunteers!
8
July∙2015
BTC GEAR IS
NOW AVAILABLE
ONLINE!
You may now order BTC merchandise online. Online
payment is not yet available, but you may place orders and
arrange for local pick up (or delivery by mail, to our not-solocal members). From the BTC website homepage, click on
the “Store” tab to see all available merchandise, register for
upcoming BTC races, or renew your BTC membership.
TRAINING IS ABOUT TO BEGIN!
4 Bridges Half Marathon & 7 Bridges Marathon
Chattanooga, TN - October 18, 2015
Are you ready to start your training? The Birmingham
Track Club has picked the 4 Bridges Half Marathon and
the 7 Bridges Marathon as our fall race. Not only will you
be able to train with the BTC every weekend, you will
receive a 15% discount off the registration into either race,
the BTC will be at the race expo to welcome you into town,
and we will have the BTC tent set up at the finish line to
collect all of you as you finish and to celebrate together!
When does training start?
Marathon long runs begin on June 13
Half Marathon long runs begin on June 27
Expectations: Marathoners should be able to run 10 miles by June 13
Half Marathoners should be able to run 4 miles by June 27
How To Register: http://sevenbridgesmarathon.com/
15% Off Discount Code: BHAMCLUB2015
Want a Free Entry Into the Race?
Become a BTC training pacer!
The BTC will once again provide pacers for our training groups as everyone prepares for
the 4 Bridges Half Marathon and the 7 Bridges Marathon on October 18, 2015. If you are
interested in serving as a pacer, not only will you receive a tech-fit pacing shirt, yours to
keep, but you will receive a free entry into the race.
NOTE: This is a pacer for training runs only, not the race.
What Paces? We are searching for 8, 9, 10, 11, and 12 minute pacers.
Responsibilities: Familiarize yourself with the routes each week, maintain even-pacing for your group, offer encouragement and create
a welcoming environment for all runners.
To Apply: Send an email to Alex Morrow at: president@birminghamtrackclub.com
9
July∙2015
BTC Triple Crown 2015
The BTC Triple Crown Half Marathon Challenge is back for another year!
We have included two different races in our schedule this year. Our first stop is a brand new race right here
in Birmingham, the Whistlestop Half on September 26th. We then travel to Chattanooga for the 4 Bridges
Half Marathon on October 18th (in conjunction with the 7 Bridges Marathon). Finally, we come back to
town for our now traditional final race, the Magic City Half on November 23rd.
Sign up for the Triple Crown to receive an awesome shirt and medal. Last year we had 74 BTC members
successfully complete the challenge. Let's top that this year!
Reminders: (1) You must be a BTC member to participate. Join now! (2) You must still register for each
race on your own, but once you register for the challenge, you’ll receive discount codes for each race.
•Whistlestop Half Marathon -- www.team-magic.com/events/56 in Irondale, AL, on September
26th (15% off registration until June 30th, 10% off from then until race day for BTC Members).
• 4 Bridges Half Marathon -- www.sevenbridgesmarathon.com in Chattanooga, TN, on October
18th (15% discount to BTC Members)
• Magic City Half Marathon -- www.magiccityrun.com in Birmingham, AL on November 23rd (10%
discount to BTC Members)
To sign up for the Triple Crown challenge, click HERE.
10
July∙2015
COMMUNITY CORNER
L
By Jennifer Andress, BTC Past President
Like all good things, the idea for this column came
about while running. More specifically, last Saturday during the
BTC Saturday Long Run. BTC Webmaster Dean Thornton,
a few others and I were traveling from the Lakeshore Trail
to Jemison Trail via Shades Creek Parkway, under the
Highway 280 exchange. We all mentioned how dangerous
that passage is, and how it could be improved. Someone
else mentioned the crosswalk by “Starbucks Hill” going up
Hollywood Boulevard before “The Bridge”, and how just a few
flashing lights could make that a safer thoroughfare. And thus
“Community Corner” was born. A few words to BTC President
Alex Morrow and The Vulcan Runner Editor Julie Pearce, and
Boom! Here we are!
Update on the Hollywood Bridge
Before we start, let me recap what I know about “The Bridge”.
You may remember our efforts a couple of years ago lobbying
Homewood for a pedestrian bridge crossing Highway 280,
connecting Homewood and Mountain Brook. At the time, thenState Representative Paul DeMarco had obtained a federal
grant that would cover 80% of the cost of the bridge. Mountain
Brook had agreed to cover 10%, and it was up to Homewood
to commit the final 10% to move forward. Then-BTC VP
Alex Morrow, then-Vulcan Triathlon President Stephanie
Farrington and I, along with several other Homewood BTC
members, presented to the Homewood Mayor and City
Council at the invitation of Ward 5 Councilman Peter Wright.
The Homewood City Council agreed and voted to budget
these funds. There was still some work to be done involving
the City of Birmingham, but all systems seemed to be on go.
But. . . ALDOT then reconfigured the traffic flow along Highway
280 and eliminated the traffic light in front of the Hampton
Inn, resulting in many more cars at the Hollywood Boulevard
exit. The project became a much bigger one than previously
envisioned, as ALDOT considered a complete re-design of
the exit. Mt. Brook re-committed its funds to the sidewalks
by the zoo. We lost our state champion in Representative
DeMarco, when he left the State House to run for the U.S.
House of Representatives. And now we are at a standstill, and
starting all over again from scratch.
So “The Bridge” becomes our first entry on the Community
Corner list of needed improvements! The idea for this column
is thus: a listing of safety improvements in our area, along with
contact information for community representatives to help
facilitate a solution. BTC members then have an easy contact
list, and can reach out in a polite and professional manner to
express our concerns about the needed improvements. We
can continue to monitor progress of our identified issues in
this column, so keep us posted on your efforts!
Current Safety Concerns
My experience working with elected officials in our area has
been very positive. I have found them to be open to listening
11
to the community concerns, and reasonable in looking for
solutions. I live in Homewood and have worked with our city
leaders many times, but I have also worked with Mountain
Brook when the BTC provided funding for the Jemison Trail
water fountain. I have worked with the City of Birmingham
regarding the Vulcan Run. In each instance, the city officials
were reasonable and approachable and helpful.
I am going to start with a few issues we identified on last
week’s run. We are starting with Homewood and Mountain
Brook issues because many BTC routes travel through these
areas, but the BTC wants to improve runner safety in ALL
areas that we cover. So this is your official invitation to email
me with your safety concerns from any area the BTC covers,
and I will list them along with the appropriate community
representative and his or her contact information. My email
address is pastpresident@birminghamtrackclub.com.
The Bridge at Hollywood Boulevard over Highway 280
1. State Representative David Faulkner, District 46 - We need
him to secure the federal funding we originally had in place
via Representative Demarco. We also need him to work with
ALDOT for a solution to this busy and dangerous thoroughfare.
We welcome any communications with Representative
Faulkner, and would love to publish any updates he can
provide.
Phone: 334-242-7600
Email: david.faulkner@alhouse.gov
2. Mountain Brook Mayor and City Council - We need Mountain
Brook BTC members to ask both the Mayor and City Council
to re-commit funding for the City’s portion of the project.
Mayor Terry Oden: 802-3800
City Council members: Alice Womack, Lloyd Shelton, Council
Pro Tem Billy Pritchard, Council President Virginia Smith,
Jack Carl
All Council members can be contacted via City Manager Sam
Gaston (802-3800, gastons@mtnbrook.org).
3. Homewood Mayor and City Council- We need Homewood
back on board for its funding, direction and support. I will
forward this article to Councilman Wright and President
Limbaugh, but any polite and respectful correspondence from
Homewood BTC members would be appreciated as well!
Mayor Scott McBrayer
Phone: 332-6103
Email: Scott.McBrayer@DignityMemorial.com
City Council:
President Bruce Limbaugh: bruce@limbaughtoyota.com
Ward 1 Michael Hallman: m.shane.hallman@gmail.com
Ward 1 Britt Thames: bthames1@gmail.com
Ward 2 Fred Hawkins: fred.hawkins2@gmail.com
Ward 2 Vance Moody: Vance.moody@homewoodal.net
July∙2015
Ward 3 Patrick McClusky: mccluskycc@yahoo.com
Ward 3 Walter Jones: walter.jones@homewoodal.net
Ward 4 Barry Smith: barryandkyle1@charter.net
Ward 4 Alex Wyatt (replacing Heather Reid): awyatt@pljpc.com
Ward 4 Rich Laws: rrlaws@armstrong.com
Ward 5 and President Pro Tem Peter Wright: pwright@sirote.com
2. City of Homewood Chief of Staff J.J. Bischoff
Phone: 332-6112
Email: jj.bischoff@homewoodal.org
4. State Senator Slade Blackwell, District 15 - Senator
Blackwell was not involved in our earlier efforts, but we
certainly could use his help! (He is a runner too).
Montgomery office: (334) 242-7851
Birmingham office: 324-7676
Email: SB@sladeblackwell.com
Flashing Lights at the Crosswalk by Starbucks in Mt.
Brook Village
1. Mountain Brook Mayor and City Council, via City Manager
Sam Gaston.
Phone: 802-3800
Email: gastons@mtnbrook.org.
Safe Connector from Lakeshore Trail to Jemison
Trail via Shades Creek Greenway under Highway 280
(Protective barriers at the least)
I believe this issue should go through Representative Faulkner
and Senator Blackwell. This may involve ALDOT, and they
can get information from that agency. I know at one time there
was a TIGER state grant that was going to assist in this area.
1. State Representative David Faulkner, District 46
Phone: 334-242-7600
Email: david.faulkner@alhouse.gov
2. State Senator Slade Blackwell
Lakeshore Trail Concerns: Trash Cans (with dog waste
bags?) Emergency phones?) and a Port-a-Potty
This came about while I was on a run this week with my family.
My dog pooped, and I had to carry her waste bag with me for
a mile because there were no trash cans! I have also talked in
the past with Homewood City Manager J.J. Bischoff about a
port-a-potty. He was open to the idea at the time. This is worth
re-visiting, given the number of people who use Lakeshore
trail. A BTC officer also suggested safety phones for anyone
needing help along the Lakeshore Trail.
1. Homewood Parks and Recreation Director Berkley Squires
Phone: 332-6700
Email: berkley.squires@homewoodal.org
Montgomery office: (334) 242-7851
Birmingham office: 324-7676
Email: SB@sladeblackwell.com
So the Community Corner Call to Action is for BTC members,
particularly residents of these areas, to contact these
representatives and officials with our concerns. Please email
me at pastpresident@birminghamtrackclub.com with any
updates we can publish next month, as well as any issues
you would like to see addressed in the same manner.
I thank you, and I look forward to seeing the positive affect the
BTC will continue to have in our community via this initiative.
This is an amazing organization, with extremely special
members, who care about the communities in which they run.
I am proud to be a part of it!
REGISTER AND SAVE $5! USE COUPON CODE 15MW-STO
Register at: www.savetheos5k.com
REGISTER
TODAY
12
Saturday, August 29
8:00am 5K
9:15am Fun Run
Greystone Golf and Country Club
4100 Greystone Drive
Birmingham, AL 35242
July∙2015
By Dean Thornton, MD
I
Inside the Runner will use medical imaging to offer
readers a chance to see what is going on inside their bodies
when something breaks down. From fractures to tendinitis to
muscle injuries, this series will explore the imaging studies
used to help doctors and other medical professionals treat
running injuries.
Case 3 - “Wipe Away the Tear”
After successfully completing a big marathon, a 40-something
female runner finally admits to herself and to her running
coach that her left knee has been hurting for a while now.
Her knee also feels “puffy” and “swollen”. Backing off of
training for a few weeks does little to help the pain, so off
to the sports medicine physician she goes. After a thorough
physical examination of the knee, the physician has a pretty
good idea of what is going on. But to confirm his diagnosis,
he sends the patient for an MRI.
The first MR image, a coronal (or front) view, clearly shows
the abnormality. There is a bright line (small arrows) through
the middle of the black triangle which is the medial meniscus.
This bright line represents a tear in the meniscus filled with
inflammation and joint fluid. Contrast the appearance of
the torn medial meniscus with the normal lateral meniscus
(curved arrow) which retains it sharp, black, triangular shape.
The second MR image, a sagittal (or side) view, again shows
the tear in the medial meniscus (arrows). A moderate amount
of bright fluid (joint effusion) is present in the front and back
of the knee as indicated by the “X” symbols.
DIAGNOSIS: Medial meniscal tear.
The menisci are made of a type of elastic cartilage
(fibrocartilage). The menisci have two primary functions:
joint stability and shock absorption. They help cushion the
forces that are transmitted across the knee from the femur
to the tibia with every step. Sometimes, an extreme force or
an awkward twist can result in an acute tear of the meniscus.
But often, as in the case of our marathoner, years of walking
or running can cause a degenerative tear of the meniscus
to develop.
Fortunately, many meniscal tears can be treated with
arthroscopic surgery (which is less invasive and requires less
recovery time). Our high-achieving marathoner was back
running the streets within weeks of her surgery (following
the instructions of her physician and physical therapist, of
course).
For more information about meniscal tears, visit: Meniscal
Injuries
Dean Thornton, MD
Dean is a Musculoskeletal Radiologist with Radiology Associates of
Birmingham and a Clinical Associate Professor of Radiology at UAB. He
works with many local orthopedists and sports medicine physicians. He
also likes to run.
13
July∙2015
DIRTY RUNNING
By David Tosch
The “World’s Hardest 50K” on Tailwind
M
If you want to add a new dimension to your running life, give this race a try
My article for last month’s newsletter was primarily about using Tailwind, the all-in-one ultra runners drink.
Well, I now have a new experience with Tailwind to report.
A few weeks ago, I ran a race that billed itself as the “The
World’s Hardest 50K.” That’s a pretty big statement considering races like Speed Goat 50K in Snowbird, Utah and
OCC (Orsières - Champex - Chamonix) one of the Ultra-Trail
Du Mont Blanc races in the Alps. I know the Race Director
from the “World’s Hardest Race,” and he is a bit of a showman. I knew the run would be hard, but I also assumed this
“Hardest Race” stuff was mostly “hype” to promote his race.
Over the years I have run what I thought were pretty tough
50Ks like Stump Jump 50K in Chattanooga, Mt. Cheaha 50K
and Mountain Mist on Monte Sano in Huntsville. I have not
run any races in Europe or Speed Goat with its 11,800 ft. of
elevation gain over 32 miles, but I have run two races in the
Wasatch Mountains in Utah -- one of those races passed
along the back edge of Alta Ski Resort, which joins Snowbird. The trails in the Wasatch Mountains are steep and
technical in places, and some of the climbs are huge reaching elevations greater than 11,000 ft. Nothing I encountered
in the Wasatch compares to the course for the race I ran on
May 30th in North Carolina, near Mt. Mitchell.
The race was the Quest for the Crest 50K, and the Race Director’s statement was not hype. This is a totally insane race.
I loved it, now that it is over. It was a 50K (32 miles), which
took me 11 hours, 21 minutes to run. That’s almost exactly
the same time it took me to run the 2014 Lookout Mountain
50 Mile, which is a very difficult 50 miler. The Quest may well
be “the hardest 50K” on earth even though the elevation of
the Quest is significantly lower than the other races in Utah
and the Alps. But until I find a harder 50k, I have to agree
with Sean, this is the toughest!
There is a lot of climbing in both races -- check out the elevation profiles of each:
14
The Elevation Profile of the Quest for the Quest
The one thing that makes the Quest for the Crest course
so difficult is the terrain. For example, the 2.7 mile stretch
marked as “Tough” on the elevation profile above, to me,
was harder than the two, 3,000+ feet climbs that preceded
this short section. This was a section consisting of steep
scrambles up and over short cliff bands and large exposed
boulders, then steep treacherous scramble back down. In
some places there was the potential for a very serious fall. In
a few places, a fall could be fatal.
A couple of shots from the 2.7 mile Ridge of Black Mountain
(the “Tough” Section)
July∙2015
The above shots were taken on the way over the mountain
after the first climb, still early in the morning. The following
shots were taken later as I started across the rugged 2.7
miles stretch of ridge referred to as “Tough” on the race profile.
The clouds were swirling on the “lee” side of the mountain.
zapped) and would not have had to deal with cramping.
Once runners reach the Big Tom Gap, they have to make
this hideous climb straight up a washed out gully to the turnaround (515 ft. of elevation gain in less than .5 miles). Runners then turn around and come back down. The good news,
from that point on, the trail is virtually flat or downhill all the
way to the end. After leaving the aid station runners, start
an almost flat, 2 mile traverse around Mt, Mitchell’s Eastern
Face. Then the descent begins. And now the Bad News! The
descent is really tough. It is rugged and steep and technical
in places. In reality, if this descent were early in the race it
likely wouldn’t be that big a deal. It is only 4.5 miles. But by
this point, it felt more like 8 miles. It took me about an hour
and 20 minutes to make it down.
The trail marking was great and the scenery spectacular.
Then there was the extremely steep section on the final
climb up Mt. Mitchell called the “Switchbacks from Hell.” And
they were. By the time runners reach the switchbacks they
have climbed and descended in the neighborhood of 15,000
ft. By this time, my legs were “shot!” The switchbacks started
about mile 22.5. I estimated the 6.5 mile climb from Colbert
Ridge Aid Station at mile 17.5 (bottom of hill before final
climb) to Big Tom Gap Aid Station at mile 24 would take two
hours -- it took almost 2.5 hours.
When you are using Tailwind, it is not a good idea to make
a big mistake estimating the time between aid stations like
that. I had extra water in my hydration pack but I had not
correctly connected the hose and couldn’t get any water out,
and I didn’t want to take the time to stop to fix it. I even had
extra Tailwind I could have mixed in with the water in my
pack. I kept thinking, “I must be almost there.” Consequently,
I rationed the water in my bottles to “stretch it out” until I finally reached the top. I paid for the bad decision not to stop
and fix my water supply over those last 30 minutes of the
climb. By the aid station, I was getting dehydrated and totally
out of energy. On the steep climb up to a turnaround, one
half mile above the aid station, my legs started cramping.
Fortunately I had carried extra electrolyte caps, just in case.
If I had stopped, correctly attached the hose and added Tailwind to the extra water, I could have continued strong to the
top feeling good, no, feeling “OK” (I would still have been
15
Will I do it again? Absolutely. This is one of those races you
love and hate at the same time. Would I recommend it? Absolutely! I would recommend it to anyone who is comfortable
with big, difficult climbs and “sporting” trails. (Sporting is a
British term for trails/climbs that scare the hell out of you!)
The course was extremely well marked. You never have to
wonder if you missed a turn. Sean had also cleared miles of
trails with a weed eater and chopped off thousands of limbs.
The views are spectacular (along the ridge), and the Rhododendrons were blooming. Well done Sean Blanton.
Again, I used Tailwind and only Tailwind. Other than the
stretch near the end where I didn’t want to take the time to
get my hydration pack working, everything went perfectly.
Even after that, by the time I had gone a few hundred yards
beyond the last aid station headed down the mountain, I felt
good again and ran all the way to the end. The only thing I
consumed during the race, other than Tailwind, was three
“half” PBJ sandwiches, a few potato chips and three “half”
bananas. (Not even my usual cookies) That’s it. Give Tailwind a try. If you live in the Birmingham area or within a
reasonable drive, try it at one of our upcoming races. Tailwind is our race sponsor in 2015, and we have it at all races,
premixed in the exact ratio needed. Fill your bottle before the
start, and drink nothing else during the race. It works.
When using Tailwind, you can’t “stretch out” your water/Tailwind mix. You should start by consuming 20 to 24 oz. every
hour. Adjust your consumption to your needs. If you drink
less than you need, you will crash!
July∙2015
BTC MEMBER
BENEFITS
The Member Benefits Program is one of the many “perks” of being a BTC member. Did you know many local
businesses offer discounts on anything from shoes to massages to food? Your BTC membership more than pays
for itself when you take advantage of these fabulous discounts! Check the BTC website for an up-to-date list of
our Member Benefits Partners, and support those who support the BTC!
The BTC is always looking for ways to enhance our Member Benefits Program. If you have a preferred business
that you would like to see become part of our Member Benefits Program, or own a business or have a friend who
owns or works at a business that might be interested in becoming part of the Program as a Partner, please contact
BTC Member Benefits Coordinator Kemper Sarrett.
Need to Print Your BTC Membership Card?
It’s easy!
1) Login to RunSignUp (runsignup.com).
2) Click on “Profile”. On a desktop browser, you’ll find this among the links at the top of the page. On a mobile
browser, you may have to click the icon to expand the menu to see the Profile link.
3) Click “My Club Memberships” under Account Links. You’ll see your BTC membership listed.
4) Click on “Membership Card”. The page displayed is a PDF file that you can either print or save to your
computer or smart phone. If you have a family membership, cards for the entire family will be displayed on
one page.
16
July∙2015
If Dr. Seuss had to Run in
the Alabama Heat. . .
Gordon Harvey, PhD
It is no secret at all that I despise hot weather running. Yes, I’ve lived in
the South all my life, but the high humidity kills me. It does for everyone,
but I am a pretty good “heat whiner” about it all. On a run this week, and
covered in sweat barely a mile into the run, I started muttering to myself in
the Dr. Seuss metre: “I do not like this heat, I don’t, I won’t!”
Next thing I know I’m drafting this little thing in my pocket notebook all
week when I have a few moments. Here is the result, with apologies to
the brilliance of Dr. Seuss for my crude and meager attempt to replicate
his voice.
The runner sat glumly with head hung down,
The friend said what causes your unhappy frown?
It’s summer in the South, there’s cheer all around
you should pump your fists and jump up and down
Be happy in this heat? I’d say rather not!
It’s humid and sticky and so awfully hot!
But winter is cold, said friend, it freezes your bits
and you know it makes you throw a many hissy fits
I know, I know, said the runner resigned,
running in ice is not for what I was designed
Its true that now my bits are more thawed,
but to say I love summer running is supremely flawed
Heat running is rough and a super sized chore,
It never leaves me happy and wanting for more
When I run in humidity, I never feel at ease
My body revolts and my legs feel diseased
I want to run fast, and I really do try
But its so hot outside that I think I may cry
And if you should see some tears start to fly,
‘Tis merely the sweat that’s flopped in my eye
The friend said wait now, you tell me a bunch,
That hot weather running grows your strength so much
You say that if you can just withstand the pain,
To run in the heat can cause you great gain?
Do you a favor and listen to what I know,
That to run in the heat come fall the faster you will go
Your paces will hasten, and your feet feel light
You’ll smile again, and know running delight
You’re right, said runner, with half a smile
I’ll attack this summer one mile after mile
Humidity may hurt me, but won’t knock me down
And when the fall approaches, I’ll dance all around
I may whine like a baby, and overdo the bumming
But no matter the temps, I’d rather be running.
Reprinted with permission from Gordon Harvey. This piece originally
appeared in his blog, thisrunninglife.net. Dr. Harvey is a Dad, a Professor
and an Ultramarathoner running in Gadsden, Alabama.
17
July∙2015
Meet an Olympic Triathlete! On August
17th & 18th, Coach Ryan Bolton, part of
the first Olympic Triathlon team (and coach
of this year's Boston Marathon winner), will
be in Birmingham. Come by for discussions
on training and racing, or sign up for a Run
Analysis. For more information and to
sign up, visit: www.pkperformers.com or
email: craig@pkper4mers.com
18
July∙2015
Saturday Morning
Moderate Runs
Find us on FB or email Mark Criswell
at mcriswell@american-usa.com
for more information
19
J
!
S
U
OIN
July∙2015
1200 MILE CLUB
Cumulative miles submitted through June 2015 are listed below.
For a complete listing of monthly totals, click here.
TOTAL
YEARS
TOTAL
TOTAL
YEARS
TOTAL
TOTAL
YEARS
TOTAL
Adams, Clell
2
567
Cason, Daniel
R
754
Edge, John
R
340
Affuso, Olivia
3
569
Caviedes, Octavio
1
271
Edmonds, Maggie
R
144
Alexander, S Rheagan
R
571
Chadha, Jennifer
R
217
Elrod, Stacey
R
605
Armstrong, Thomas
3
142
Chambers, Ron
R
916
Ensminger, Stephanie
R
0
Bailey, Leslie
1
533
Chandler, Teresa
5
808
Estes, Jeff
R
632
Bailey, Tut
R
295
Chiesa, Marco
R
264
Etchison, Nikki
R
0
Baker, Mark
1
311
Christenberry, Kim
R
0
Evans, Debbie
1
751
Baker, Ryan
R
146
Clay, Brad
8
1,499
Fell, Amy
2
818
Ballard, William
4
623
Clayton, Yocunda
R
605
Feller, Beth
1
718
Barnes, Conan
R
132
Cliett, Stephanie
R
814
Ferlitto, Cindy
R
6
Barnes, Jimmie
R
713
Clowers, Addison
R
903
Fincher, Valerie
R
346
Barry, Jenny
R
588
Coker, Leslie
R
532
Fonteneau, Kira
R
107
Bartee, Samm
R
410
Colmenares, Clinton
R
578
Foust, Hannah
R
352
Bartlett, Kari
1
518
Colpack, Chris
R
732
Franklin, Shane
3
745
Beasley, Cathy
R
523
Connell, Daniel
R
0
Frederick, Winston
6
875
Beggs, Mark
R
276
Cooper, David
R
160
Fuller, Lisa
R
146
Belcher, Michelle
2
448
Cornelius, Jeff
R
101
Gann, Michael
3
521
Benner, Kim
2
606
Corrin, LaRonda
R
487
Gant, Kelli
1
151
Benson, Wayne
4
571
Corrin, Roger
1
590
Ganus, Jack
7
638
Berg, Courtney
R
50
Cox, Damon
1
631
Gash, John
2
590
Berg, Dustin
R
251
Craig, Mary
R
645
Gaylor, Marcie
1
683
Berthold, Jean-Philippe
R
286
Cramer, Robyn
R
453
Gibson, Darrell
1
539
Beury, Bridget
R
232
Cramer, Steve
R
184
Gilbert, John
R
658
Bissell, Kim
R
556
Crawford, Drew
R
135
Goode, Johnny
5
768
Black, Dylan
R
617
Creed, Brad
4
500
Goolsby, John
3
435
Blankenship, Barry
2
352
Creel, Mary
R
650
Gordon, Brittany
R
395
Bonatz, Ekkehard
7
1,544
Crumpton, Dan
2
649
Greene, Michael
1
191
Booher, Lisa
3
604
Davis, Kevin
R
82
Greenwald, William
R
359
Bowman, Brian
R
0
Davis, LaJuana
R
259
Grice, Jenny
R
445
Bowman, Leisha
R
0
Davis, Sarina
R
0
Grossmann, Christopher
4
499
Brakhage, Victoria
R
726
Dawson, Ashley
1
1,132
Gullapalli, Satya
1
700
Brown, Charlie
3
724
Dease, Katherine
1
533
Haley, Jay
R
462
Brown, Michael
1
434
DeBardeleben, Anne
R
493
Halperin, Dave
1
885
Brown, Sean
1
639
Dell'Italia, Louie
R
541
Haralson, Danny
6
439
Bryant, David
1
687
Dell'Italia, Pat
R
631
Haralson, Micki
7
692
Bunch, Bryan
R
214
Denton, Matt
2
761
Hargrave, Alan
7
534
Bunch, Catherine
R
408
Dill, Greg
1
269
Harrelson, Heather
1
616
Busby, Madeline
1
518
DiMicco, Al
3
523
Harris Bowser, Javacia
R
139
Byrd, David
R
50
Dodson, Brooke
3
154
Harris, Robert
R
223
Callahan, Rachel
R
627
Dortch, Cherie
6
127
Harrison, Lisa
3
646
Carey, Christopher
1
557
Douglas, Nelle
R
736
Harvey, Gary
R
396
Carlton, Bob
R
775
Dunn, Wade
6
1,184
Harvey, Gordon
R
978
Carroll, Chad
R
105
Easterling, Natalie
R
563
Hathorne, Chad
R
474
Carter, Adrienne
R
270
Easterling, Tim
R
83
Havicus, Cari
R
649
Casey, Barry
1
617
Echols, Robert
R
30
Hayes, Debbie
1
737
20
July∙2015
TOTAL
YEARS
TOTAL
TOTAL
YEARS
TOTAL
TOTAL
YEARS
TOTAL
R
583
Losole, Liz
5
106
Pearce, Julie
Heaton, Bryan
1
549
Love, Thomas
1
430
Heineken, Stephanie
R
519
Lyle, Randy
6
928
Henley, Monica
1
600
Lyles, Chris
R
511
Henninger, Alison
R
694
Lyles, Kimberley
R
0
Hickerson, Patrick
3
588
Malec, Tim
R
722
Hill, Quinn
R
801
Malick, David
1
694
Hill, Susan
1
460
Martz, Adam
1
535
Pezzillo, Kate
1
48
Hill, Tucker
R
564
Mason, Erin
R
428
Pigford, Wells
R
301
Hodges, Max
R
299
Maughan, Kevin
R
651
Plante, David
2
825
Hollett, Brett
R
357
McConnell, Kim
1
401
Poole, Greg
1
0
Honea, Todd
3
625
McCoy, Jabe
1
1,357
Porter, Michael
R
0
Hoover, Alison
3
682
McKenna, Don
1
334
Portwood, Paul
R
968
Hoover, Jim
R
508
McKenna, Regan
R
428
Powell, Tim
R
517
House, Beth
2
485
Mcmahon, Mary Lee
1
0
Prestridge, John
R
603
Housler, Philip
1
441
McNair, Kelly
1
857
Ralph, Meghan
R
603
Hughes, David
R
452
McTune, Mark
2
816
Ramsey, Jamey
R
387
Hulcher, Alison
R
0
McVey, Simon
R
609
Randall, Lisa
5
344
Hunt, Leslie
R
709
McWilliams, Matthew
R
389
Ratliff, Garnet
R
51
Hyatt, Micheal
1
480
Meadows, Bryan
2
304
Richards, Amy
R
415
Ingle, Brandon
R
205
Merry, Vicki Sue
3
1,281
Richardson, William
R
796
Izard, Georgia
R
755
Miller, Tracy
R
518
Riner, Clint
R
656
Izard, Melody
R
802
Millican, Randy
2
602
Roberie, Josh
R
289
Jackson, Kelly
R
17
Millsap, Lanier
1
124
Roberson, Kevin
1
1,008
Jenkins, Kaki
1
714
Mixon, Joshua
R
95
Roberts, Fletcher
R
644
Johnson, Christy
R
145
Mooney, Sylvia
R
48
Roberts, Stephen
R
791
Johnston, Latta
R
651
Moore, Robert
1
878
Robinson, Rod
R
255
Jones, Delpha
1
315
Morgan, Danielle
3
581
Rocha, Roger
1
718
Jones, Ira
2
479
Morgan, Phillip
5
718
Rodriguez, Angie
1
557
Jones, Marcus
R
1,146
Morris, Dewayne
1
784
Rodriguez, Rick
R
54
Kane, Dawn
1
579
Morris, Justin
1
600
Roper, Lynn
R
0
Kane, Michael
1
599
Morris, Matt
R
638
Rose, Billy
R
779
Kaplan, Justin
R
0
Morrow, Abigail
R
0
Rosetta, Keith
R
0
Kelley, Robin
1
844
Morrow, Alex
4
723
Routman, Cynthia
R
460
Kemper, Tricia
R
649
Mothershed, Janie
1
532
Rutherford, Keith
7
642
Kin, Nicholas
R
509
Murchison, Reginald
1
1,132
Rutledge, Lisa
R
620
Knight, Diane
R
529
Murphy, Mandy
R
0
Sadler, Jason
R
519
Knight, Kristen
R
601
Murray, Jason
1
507
Sarrett, Kemper
R
597
Krause, Casey
R
464
Norris, Beth
1
631
Schaefer, Todd
R
734
Kuhn, Jimmy
7
560
Northern, Kristie
5
665
Secor, Debi
R
897
Laird, Audrey
R
648
Oehrlein, Kimberly
R
263
Self, Travis
R
434
Langston, Aaron
R
656
Oliver, Greg
1
797
Shaffield, Danny
1
821
Langston, Richard
3
701
Oliver, John
R
579
Shaffield, Mitzi
R
84
Leopard, Don
R
508
Opsomer, Liliane
R
244
Shaw, John
R
234
Lester, Treva
R
591
Osborne, Kristen
R
134
Sheppard, Gretchen
R
499
Lichlyter, Lee
R
559
Parks, Charlie
2
1,336
Shinn, Ronald
4
620
Lockett, Janet
R
492
Patlolla, Sandeep
R
425
Shirley, Scott
1
562
Longoria, Joseph
2
795
Patterson, Carrie
1
642
Sides, Dean
R
670
Lopez, Eric
R
0
Peagler, Shana
3
439
Silwal, Suman
4
674
Hayes, Mikal
21
4
399
Pearson, Blake
1
1,001
Pearson, Mary Scott
R
289
Perry, Jeff
4
794
Peters, Scott
R
863
Peterson, Stacy
1
596
Pezeshkmehr, Megan
R
689
July∙2015
TOTAL
YEARS
TOTAL
TOTAL
YEARS
TOTAL
Simmons, Kelly
R
0
Wall, Ron
2
583
Simpson, Kevin
1
916
Walters, Lara
1
0
Sims, Robert
1
578
Warren, Tom
R
576
Sloane, Mike
R
492
Watkins, Janet
R
155
Slocum, Brandon
R
561
Watters, Robert
R
788
Smith, Jason
R
719
Weber, Amy
R
414
Smith, Jerry
7
587
Weber, Lauren
R
304
Spurlock, Nivada
1
702
Weeks, Max
R
14
Stearns, David
7
344
Weisberg, Scott
4
0
Stearns, Robert
R
328
Wells, Whitney
R
297
Steely, Sonia
1
571
Wende, Adam
R
840
Stephenson, Amber
R
10
Whatley, Prince
7
1,084
Stewart, Stephanie
R
526
Whidden, Lisa
1
692
Stockton, Rick
7
561
Whitt, Trey
2
521
Talley, Beau
2
718
Williams, Christopher
R
231
Talley, Shellie
R
297
Williamson, Chad
2
519
Wilson, Teresa
1
561
Windle, Dale
R
780
Taylor, Trey
1
35
Thomas, Eric
2
1,019
Thomas, Jamie
R
615
Wiseman, Steve
R
650
Thornton, Dean
3
784
Woody, Bill
6
953
Tichnell, Josh
R
469
Wright, Sean
1
633
Tillery, Shaun
R
832
Wu, Xing
5
543
Traylor, Loren
R
780
Yates, Durand
R
0
Varnes, Vickie
1
825
York, Gary
1
810
Vinson, Hope
R
398
Young, Alyse
R
406
Wales, Kevin
R
333
Zehnder, Justin
5
507
Walker-Journey, Jennifer
R
590
Zimlich, Kimberly
R
496
Walker, Caroline
R
235
Join us for this brand new 5k benefiting Crisis Center, Inc.
Saturday, August 8th, 2015
UPTOWN Birmingham, AL
USAT&F certified, chip timed course
All current BTC members will receive $5 off registration!
Please note that you must be logged in to Run Sign Up to activate the discount.
https://runsignup.com/Race/AL/Birmingham/ACallAway5K
22
May∙2015
SHOW US YOUR BTC GEAR!
Ki Shin, Julie Pearce, and Lauren Weber ready to log
some miles
Ashley Dawson (AG winner, 10k) and Stephanie
Cliett represented the BTC at the Special
Equestrians Hoofin’ It 10k trail run at Indian Springs,
June 6, 2015
Jamie Trimble after completing his first marathon in
Minnepolis on May 31, 2015
BTC members prior to a Saturday long run
July∙2015
Ekkehard Bonatz and two of his children explore Berlin, May
2015
Christopher Carey met up with the Running Wild group in
Fairhope to get in a long run
Karen West at the Move More/Live
Better event in Jasper, June 6, 2015
Ekkehard Bonatz doing speedwork on his old
high school track in Lueneburg, Germany
24
July∙2015
Shilonqua Lee on the trail to the
Hollywood sign
Rod Robinson and Kate Alexander representing the
Jefferson County Sheriff’s Office at the 17th annual
Pig Run with their 1st place AG wins
Dean Thornton during a rare
European heatwave outside
Lucerne, Switzerland with Mount
Pilatus in the background, July,
2015.
Brian Baker, Julie Pearce, Mary Scott Pearson
and Lara Walters met to log their long runs during
vacation along 30A.
Show us where the BTC has taken you!
Email photos to: JPearce@ggh-law.com
July∙2015
BTC MINUTES
June 08, 2015
Attendance: Alex Morrow, Darnell Allen, Leslie Bailey, Kelly
McNair, Dean Thornton, Julie Pearce, Lauren Weber, Lauren
Floyd, Alan Hargrave, David Barry, Trish Portuese, Katherine
Dease, Monica Henley, Charles Thompson, Hannah Foust
1.Approval of last month’s minutes
2.Mobile Website (David Barry)
a. David Barry is with Zeke Interactive (host of our
website).
b. ~52% of BTC traffic comes from Mobile devices (3
month snapshot)
c. two options
i. redo the website – responsive design of the
website: same experience regardless of your
device (check out Atlanta track club)
1. $4-5K
ii. mobile website – limited information can go on
a mobile website
1. Narrow to the top 4 areas of interest (i.e.
races, programs, membership, etc.)
2. $6-750
3. David’s opinion is that a mobile website will
meet our needs
4. 3 week development cycle
5. automatic detection of device being used
d. monthly fees will not change
e. $1.75 per email address for spam filter (monthly fee)
f. pro: want to be able to pass down from officers to
officers; user friendly
g. David will provide analytics 6 months to date
h. Dean: current website is good but is quickly
outdating; mobile website is a good bridge for ~ 2-3
years
i. Establish guidelines – where do we want our
membership #’s to be to justify a complete redo?
Budget?
3.Financial Update (Leslie Bailey)
a.Refer to handout
b. By July, we’ll start to see quarter over quarter
c. Establish revenue goals for races (separate meeting
for board)
d. Establish a fund that we can use to give back to the
community
e. Provide a visual to include in the newsletter for our
members to see
4.Barons / July Social / Vulcan Social (Katherine Dease)
a. Baron’s Social on June 13
i. 50 registered to date
ii. Estimated 100
iii. 2 kegs from GP
iv. Starting time is 6:30 (game and food)
v. Homerun Court – up on the hill
vi. Ticket pick up starts at 5:30 at GP
vii. Request to have BTC logo and website on
jumbo-tron during game
b. July 16 – Birmingham Physical Therapy and Sports
26
Medicine in Cahaba Heights
i. Thursday night social at 6pm
ii. 3 and 5 mile routes
iii. 6 staff members on site to assess balance and
strength
iv. Everything is donated
c. Vulcan Social on August 1
i. Talk with Ali about lululemon’s involvement/interest
in monetary donation
ii. Food truck – yes or no? Panera? If Panera, no
food truck? Things to consider
iii. Request an update on building the trail from
parking lot to trail
iv. We are getting $ back from last year because we
paid for security but security was not provided.
5.Ambassador Program / BBVA (Darnell Allen)
a. Mini-social on Saturday, June 13 with the Downtown
Running Club at 10am at Paramount (9:30 setup) – 4
mile loop; Reagan Alexander is assisting Darnell -- meet
and greet (provide light foods and refreshments)
b. 21 Ambassadors to date
c. BBVA – would like the BTC to assist them with
establishing a health promotion program such as
established a 5K or 10K training program, for example.
In return, they would guarantee membership for BTC.
6.Peavine (Alex Morrow)
a. 258 registrants to date
b. Trak Shak will cover 100% of the finishers shirts
c. Motion put forth for $4K race budget – approved
7.BTC / lululemon (Alex)
a. June 28, 11-2, 30% off up to 5 items; additional 25%
off sale items
8.4/7 Bridges, TCC Update (Alex)
a. Marathon training starts on Saturday; half starts on
the 27th
b. Still in need of pacers – lots of interest but we want
more
c. TCC – 11 to date; 86 total in 2014
i. 7 Bridges will count towards TCC
9.Membership Update (Alan Hargrave and Lauren Weber)
a. 1255
10. Marketing / Social Media (Lauren Floyd)
a. Lauren Floyd will be handling marketing and social
media
11. Date of next meeting (Alex)
a. July 13 at 6pm
12. Other
a. Run Sign Up is having a timer / race director
conference; July 6-8 in Philadelphia - $1300.00
includes everything; is this beneficial for the BTC? Alan
has requested to attend on behalf of the BTC
b. June 18 is the deadline for the next newsletter
July∙2015
BTC Membership application
Single:
First Name:
Family:
Renewal:
Gender:
Last Name:
Street:
City:
State:
Zip:
Cell:
e-mail:
Family member
Birthdate:
e-mail:
Phone:
Born
Gender:
2._____________/______________________________/_________________/_________/ M F
3._____________/______________________________/_________________/_________/ M F
4._____________/______________________________/_________________/_________/ M F
Waiver
: I know that running and volunteering to work in club races are potentially hazardous activities. I should not enter
and run in club activities unless I am medically able and properly trained. I agree to abide by any decision of a race official
relative to my ability to safely complete the run. I assume all risks associated with running and volunteering to work in club races
including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity;
knowing these facts, and in consideration of your acceptance of my application for membership, I, for myself and anyone entitled
to act on my behalf, waiver and release the Road Runners Club of America, The Birmingham Track Club and all sponsors, their
representatives and successors from all claims or liabilities of any kind arising out of my participation in these club events even
through that liability may arise out of negligence or carelessness on the part of the persons named in this waiver.
Initial:
___
1 Year
Single
$24
Family
$36
_____________________________________________
Signature
Mail this signed application and a signed check to:
2 Year
Single
$45
Family
$65
________________
Date
Birmingham Track Club, P.O.Box 530363, Birmingham, AL 35253
27

Traveling - Birmingham Track Club

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