September 2015 Gazette

3
SEPTEMBER 2015
FREE
Page 2
President’s Post
By Ed Corral
First and foremost, I would like to recognize Diana and Tim Fitzpatrick for the incredible job they did as the
Race Directors of the USATF National 50K Championship this year at the Tamalpa Headlands 50K! Presenting the race in an incredibly exemplary manner, and representing Tamalpa Runners wonderfully. The club
volunteers also made the race an unforgettable race for all of the participants, After-race comments spoke
highly of both the Fitzpatricks and the volunteers. An event that we Tamalpans can be very proud of. Thank
you Tim and Diana and all our volunteers!
Tamalpa Runners has been blessed with Race Directors Diana & Tim Fitzpatrick, Dave Ripp (MMDR PAUSATF 10K) and Kenny Grebenstein (PA-USATF Cross Country Tamalpa Challenge “The Johnny”). Kenny will be retiring
as the RD after this year, and we are looking for someone to take Kenny’s place. If you are interested, please let me know at
president@tamalparunners.org. You will work with Kenny at this year’s race to ‘learn the ropes’. Every year we have great
volunteerism for the club in supporting “The Johnny”; just like all our races.
Don’t forget: If you want your Gazettes on-line (softcopy—not printed). Let us know at gazette@tamalparunners.org
The Board would like to welcome new members ~
August: Keith Duncan, Ron Friedman, Jody Mengarelli, Wynne O’Brien -Persons, Lewis Persons, BZ Petroff, and Marko
Trisnohadi
Membership Expirations—September: Please renew before your membership expires, we’d like you to stay with us!
Florencia Gascon-Amyx, Tim Amyx, Holly Andrew, Jack Bray, Leslie Butterfield, Greg Crespo, Jane Czech, Joseph Czech,
Mario Diego, Mike Fanelli, Renay Fanelli, Josh Fryday, Angie Funtanilla, Curtis Havel, Melissa Havel, William Hughes, Heikki
Houtari, Gabriel Levine, Kwong Fai Jaonathan Lew, Joseph Lopez, Jerome Lourme, Carrie Medved, Laura O’Shea, Janet
Portman, Michael Portman, Laura Richard, Laurie Smith, Allie Jo Stanley, Calvin Stanley, Christopher Stanley, Sara Sudlow,
Geoff Vaughn, Janie Vidovich, Mary Vidovich, and Mike Webb.
Contact Lillie at membership@tamalparunners.org or go to: http://www.tamalparunners.org/join.php
Page 3
Headlands 50K National Championship
By John Catts
It's hard to believe that the Tamalpa Headlands 50K has been on the exact same course since
1998, even though the start/finish line moved from Rodeo Beach to Santos Meadows in 2011.
And that makes Andy Wacker's August 29th course record setting run (3:37:20) all the more
impressive.
Tim and Diana Fitzpatrick took the helm from the race’s founding fathers (Guy Palmer, Greg
Nacco, and Jerry Leith) five years ago. Under Guy, Greg, and Jerry’s leadership, the race had
been the National USATF 50K Championship several times. One of Tim and Diana's goals was
to again secure 50K National Championship status, and this year their goal was realized.
It was a lot of extra work, including the need to raise $5,000 in prize money, but that work paid
off by yielding extremely competitive men's and women's fields, with a record 220 finishers,
many of whom were Tamalpans.
The race started in light drizzle, making for a slippery trail through Pirates Cove, and up onto Wolf Ridge. But the drizzle
backed off after a couple hours, the trails dried out, and fortunately for the runners it never got hot. As the final finishers
descended Heather Cutoff to Santos
Meadows, it was sunny and beautiful.
The top six men all broke 4 hours, two others ran 4:01, and
the 10th finisher was at 4:10! All top 10 were under 30 years
of age, showing our sport has truly evolved. Caitlin Smith
won the women's race in 4:30:44, followed by Emily Harrison
in 4:35, and
Lindsay Tollefson in 4:48.
Our own Mark Richtman set a new 60-69 age group record,
and Mara Guillemette, Hans Schmid, and Mark McManus
won their respective age groups. Spenser Talkington of Mill
Valley (16 years old) also set an age group record.
Race management went smoothly. We had no severe injuries, no lost runners, and the only runner we know of who went off course stated he just wasn't paying attention. Many
thanks to the dozens of Tamalpans who volunteered to make this National Championship race run smoothly. Special thanks
to Carl Gottlieb for leading the timing effort, Bruce Linscott for start/finish area work, Tom Lyons for managing Rodeo Beach,
Char Bayles and Fred Liebes at Tennessee Valley, Mark and Mary Churchill at Highway 1, Ana Braga and Joaquin Fritz at
Cardiac, Kevin and Zaney Rumon for managing Stinson Beach, and Barb Geringer for medical. And thanks to those who
helped me mark and sweep, and all the course monitors who kept the runners on track.
Page 4
Headlands 50K National Championship
Top Male and Female Winners and participating
Tamalpans (active members)
Place
1
2
3
4
5
6
7
8
9
10
26
27
33
45
47
48
49
52
60
62
64
66
70
4
86
89
92
93
96
97
105
112
118
160
178
179
190
203
213
214
Name
Andy Wacker
Patrick Smyth
David Roche
Mario Mendoza
Jared Bassett
Daniel Metzger
Benjamin Stern
Chris Vizcaino
Paddy O'leary
Yew Ferrara
Lon Freeman
Mark Richtman
Levi Webb
Daniel Shore
Jonathan Bretan
Alan Reynolds
Mara Snipes
Duncan Seay
Claire Bernard
Ralph Gonzales
Aylwin Villanueva
Jason Reed
Dan Lee
Morian Buckley
James Morris
Jon De St Paer
Bradley Fenner
John Lundy
Gary Wang
Jerome Lourme
Andy Rochon
Julian Youngblood
Greg Nacco
Hans Schmid
Carl Jacob
Charles Savage
Steve Jaber
George Forman
Dimitrios Sklavopoulos
Mike Webb
Sex
M
M
M
M
M
M
M
M
M
M
M
M
M
M
M
M
F
M
F
M
M
M
M
F
M
M
M
M
M
M
M
M
M
M
M
M
M
M
M
M
Age
26
29
27
29
25
21
24
27
27
28
40
60
33
46
32
51
40
49
24
51
27
36
37
37
66
42
51
52
47
54
41
56
55
75
62
67
63
69
70
66
Time
3:37:20
3:45:18
3:46:18
3:50:09
3:53:13
3:53:32
4:01:19
4:01:24
4:03:34
4:10:04
4:43:21
4:47:35
4:58:43
5:11:33
5:13:24
5:14:05
5:14:11
5:16:31
5:27:49
5:28:50
5:31:02
5:31:37
5:37:35
5:40:46
5:55:02
5:56:20
5:57:31
5:57:38
6:06:27
6:08:24
6:16:22
6:22:53
6:25:22
7:16:20
7:37:48
7:38:19
7:55:56
8:19:06
9:19:38
9:21:03
Page 5
Coach’s Corner
The 5K
By Kees Tuinzing
When I ask runners why they don’t run the 5K more often, the reply is, “It’s only a 5K”. But those
12.5 laps on the track or 3.106 miles on the roads tells coaches - and you, a great deal when assessing the fitness level across a broad spectrum of runners they are working with.



 The 5K is a test of fitness with peaking of the aerobic (80%) and anaerobic (20%) components.
The 5K is similar in effort and time when you’re put on treadmill test where the cardiologist looks
for electrical heart problems and to calculate your aerobic capacity - between 12-20 minutes depending on the protocol.
 A race distance for the novice to world’s elite runners
 Teaches you how to judge race pace with the 3.1M distance: it’s too far to sprint and too short
to run moderately when going for a time: teaches you how to run “on the edge” for those 15-25
minutes without having too much left over at the end.
 Race 5K’s and you’ll definitely improve your 10K and half marathon times, because 5K race
pace develops fitness and accurate pacing.
I’ve found that with our groups it’s an accurate predictor for the 10K: double your 5K time, plus a minute and you’ll be
quite close to your 10K time. Rather than trying to focus on 10K time only; reduce your 5K time and I can just about
guarantee a PR for your 10K.
Predicting your 5K potential. If you have a 5K coming up, had no experience with the distance; how can you assess progress? Owen Anderson, Ph.D, publisher of the Running Research Newsletter, provided a handy self-tester for the 5K
predictor in the March 1999 issue put together by two researchers in Canada, Charles Babineau and Luc Leger. After a
good warm-up, run 3 x 1600 as fast, but evenly as you can, with exactly one minute rest between each 1600. Calculate
your average pace per 1600, multiply this pace by 3.125 and that should be within 15 seconds of your impending 5-K
time. The researchers found that it predicted better than the VO2 Max test. They also found that 6 x 800 with 30” rest
intervals and 12 x 400 with only 15 second rests had strong predictive power, but 1600’s best simulated the 5K event.
The 5K racing distance won’t “beat you up” as long distance and ultra runs and require a long recovery.
The 5K, and most of the other distance events, require a base of endurance if you’re going to run it for speed. There is a
much needed role of running at Zone 2, 120-140 bpm level for a foundation to faster running. Acclimating the body to running at race or threshold pace requires endurance and basic leg conditioning. Before you launch into 5K speed work get in
several months of base mileage and rolling terrain running to strengthen the legs with 40 minute runs.
Maintaining speed training year round to keep your running mechanics efficient; it doesn’t mean you conduct long arduous
speed sessions, but maintain turnover - “quick feet.” It’s about developing the motor learning so you can relax and flow at
race pace. Carrying out your speed sessions at 5K pace prepares you for the demands of the 8K, 10K and longer distances and you’re keeping your interval training under control to avoid hamstring and other leg injuries. They will also improve your
tempo pace. Coaches, Frank Ruona, myself, and El Presidente, Ed Corral, often keep the workout volume and pacing
around the 5K distance; depending what events our runners are getting ready for during different times of the year. But 5K
race pace practice helps all your racing.
It’s interesting that on an international level, 5K racers, practice the 1500 (metric mile): most are sub 4-minute milers! With
the WR at 12:37 it’s almost at 3, 4-minute miles back to back! It’s amazing to me that now with the growing demand of the
marathon for basic speed, that the winner of this year’s London Marathon, Eluid Kipchoge, has 3:50 miler speed - and it did
come down to a battle over the last mile (4:33) and then last 800 (see YouTube video)
Using the track: When you’ve picked your goal pace for the 5K you can zero on the accurate pace on an exact oval - the
track. It’s not particularly “fun” to run around in circles, but use the accurate distance to zero on accurate pacing. You should
be able to run your 12 x 400 within 1-2 seconds each time. Other intervals to practice: 8 x 600, 6 x 800, 5 x 1000. Example,
to break 24:00: repeats at 7:45 for 1600; 5:48 for 1200, 3:52 for 800, 1:56 for 400.
After much practice on the track, and you’ve learned to run those 12.5 laps at an even “threshold” pace with a relaxed speed
cadence leaving little left to sprint at the end; your 8K, 10K, 15K and half marathon efforts will flow easier with less intensity.
So give the 5K it’s just due when you have a chance to run one (we have TCRS 5K too). My favorite major 5K is the Carlsbad 5K in the Spring with its unique course and format and two days of events; in the past our Tamalpa runners have gone
down with over 20 runners to participate in this special 5K run and spectator friendly conducted with age and sex group
heats; then we all line the course and watch the elite running last. Let’s go for it next year!
Page 6
TCRS REPORT – August, Hamilton …
By Phil Oreste
The August TCRS event was held on the new levee trails in and around Hamilton Landing in Novato.
The weather was quite warm and there was still noticeable smoke in the air from the fires up north, but
a large group of 110 Tamalpans and guests joined us for the flat and fast course. The course was 4
miles long and started with a winding section around the former military base and Ammo Hill before
finishing with a one mile sprint on the newer section of trail. The sprinters were out in full force for this
one and as expected, dominated the higher finishing places for both men and women.
On the women’s side, Sarah Slaymaker took home her first TCRS title of the year in a time of 25:10
which was thirty seconds ahead of second place finisher Eileen Brennan. Third place went to new
TCRS points leader Tamara Gonzalez followed by Nancy Clary and Victoria Buckley who rounded out
the top 5 females. The first Super Senior was Maggie Fillmore, the first Veteran was Bridie Dillon and the first Teenager
was Victoria Buckley.
On the men’s side, the race pace was once again set by Michael Broom who won with a time of 22:20 for his second
TCRS victory in a row and third of the year. Second through fifth place were separated by less than 30 seconds with Greg
King as runner up followed by Matt LoVetri, Tim Wallen and Jose Lopez in that order. Rob Spinosa finished 17 th and held
on to his overall TCRS leader position. The first Super Senior was Roberto Donaire, the first Veteran was Hans Schmid
and the first Teenager was P.J. Lynch.
All results can be found here: http://www.tamalparunners.org/tcrs_2015_07.php. Congratulations to all who came out to
run. If you have any comments or suggestions regarding the TCRS events, please send an email to me at
tcrs@tamalparunners.org.
Also, we continue to have our TCRS Battle of the Genders
competition between the ladies and the fellas. For the first
time this year, the ladies won this one by two points and reduced the men’s lead back down to 8 points based on the
age grading for the first seven TCRS events. The ladies now
have some momentum and still have a chance to come back
in the competition with 3 events still remaining so keep making your presence known at the next events!
Our next TCRS event will be on Sunday, September 20th at
9AM in the Terra Linda/Sleep Hollow open space in San
Rafael. This course is approximately 4.3 miles long with a
long slow climb to the turnaround and then a downhill return
to the finish. Details of the distance, course map and parking
can
be
found
at:
http://
www.tamalparunners.org/2015tcrsschedule.php. As always,
many thanks again to our volunteers for putting on a smooth
event and see you in September!
Page 7
TCRS – August, The stand around part
Page 8
TAMLAPA PROUD
TCRS – August, The run part
Page 9
Helping Where We Can and Getting a Little Exercise as Well!
Dipsea Hike for Zero Breast Cancer 2015
September 26, 2015
Hello Dipsea Hike Volunteers,
We would like to thank you for your outstanding support of our Dipsea Hike.
It's that time of year again and you may have already received a call from us. We will need approximately 30 trail monitors
and 9 aid station medical/food service volunteers for Saturday, September 26th.
Please sign up using the link below:
http://bit.ly/zbcDipseaVolunteer
This year, in addition to providing hats, we would also like to give t-shirts to our volunteers. (So when you sign up, there is a
question to include your t-shirt size.)
If you have any questions, please contact me at marissak@zerobreastcancer.org or Chris
at cstewart@allcalifornia.com. We will be in touch to confirm and instruct you with times and locations.
We look forward to seeing you again!
Page 10
Where’s Waldo?!
By Wim Van Dam
This is really my second attempt at writing a Waldo 100k
report for the Tamalpa Gazette. My first attempt talked
about how hard it was. Camping the night before the
event in near-freezing cold, no sleep, a high-altitude
course, a lot of climbing, being stung by killer bees, blisters, etc. Then my daughter, Loes, who crewed for me,
read the draft and asked me if people reading the Gazette
would really be interested in any of this crap. I thought
about it for a sec and pushed the reset button. So, here’s
my second attempt, courtesy Loes:
Waldo is a funky race. I had been reading about it in Ultrarunning Magazine for years and always thought it’d be fun to try it
once. Let’s start with Waldo himself. Don’t y’all love those books ? I still do. And I saw a miniature Waldo at the starting line.
Waldo Lake was visible only from the two highest peaks we climbed: Mt Fuji (not the Japanese one) and Maiden Peak. Even
my pacer, Gerda, my best running buddy and wife for the last 29 years, got to see how impressive Waldo Lake is. Then there
are the competitions, such as the “Show me your Waldo” competition, won last year by a runner who gave a performance at
each aid station completely dressed up as Bon Jovi. Or the
“Wet Waldo” competition, for the fastest runner to also dive into
six of the biggest lakes along the course, won by a guy in a
skirt. Yep, for real. And then there is the “Find Waldo” competition, for the first runner to see Waldo Lake from the top of the
first peak, Mt Fuji (still not the Japanese one). Gary Gellin was
up there as one of the first runners, but I don’t know if he was
the first one to see the lake.
A bit further back behind the leaders, I was having a blast clicking off the miles and the peaks, and
unsuccessfully trying to outrun the killer bees (oops, was not going to mention that). Just behind me
in the out-n-back, I saw Laura Richards also havin’ a blast. At 7 miles, I handed off my headlight to
Laura’s pacer John Edgecomb. I did not meet my crew, Gerda and Loes, until 20 miles into the race.
You just won’t believe how satisfying it is to get a fresh supply of your preferred brand of sports-drink, gels, and a sandwich
with a thick layer of Nutella. Ah, the pleasures in life. Things got better at 32 miles, where I scored a clean left sock with a
fresh layer of Sportshield on my blistering toe. And from 45 miles on, I really felt like I
was in runner’s heaven as Gerda started pacing me. It was a blast sharing some of
the pristine single track with her and enjoying the views. Even that last climb up Maiden Peak (7818 ft.) seemed a lot flatter than it really was, and the view from the top
was priceless (for everything else there’s Mastercard). But to top it off, there was
close to 10 miles of downhill. You can ask Mark Richtman how much I love downhills
at the end of a race. So I put the pedal to the
metal and started running hard, blew straight
through the last aid station, and heck, I even
lost my pacer on that last downhill (don’t worry, we are still married).
Once finished, as icing on the cake, we got to
sit down at the post-race banquet, drink coke,
and eat a BBQed salmon sandwich, soup, salad, cookies, and fruit. All in the company of Loes and Gerda, Laura, John, Luanne who ran the last miles with a broken collar bone, Stephanie one of my old running friends from Houston, RDs Craig Thornley
and Meghan Arbogast, and a few locals like photographer Gary Wang and supporter
Steve Itano. Altogether a great one for the memory book.
Page 11
Tamalpa 2015 Cross Country Racing Incentive Program
The PAUSATF Cross Country season starts on August 22, 2015 and culminates with the PA Championship in Golden Gate Park on November 22, 2015 and the 2015 USATF Club Cross Country Championships, also in Golden Gate Park, on December 12, 2015. Cross country racing on the PA circuit
throughout Northern California is as fun as it gets.
Tamalpa would love to field teams this year in all age categories with the goal of taking home
the most team titles. We have traditionally been the strongest club in cross country. Our large
membership allows us the opportunity to have a strong presence and every runner is valued as
a team member whether or not they score for the team.
Tamalpa wants you to join the fun. We will reimburse runners for the early registration race entry fees
as listed below for select PA cross country races. To qualify you must have a current PAUSATF membership with Tamalpa listed as your Club, current Tamalpa Runners, Inc. Club membership and run at least 4 of the 6
focus races. Runners can be reimbursed for all 6 focus races. If you don’t have a Tamalpa racing singlet we will reimburse you for the purchase of your singlet. Reimbursement will be made for running the minimum of 4 races through the maximum of 6 races and your singlet at the conclusion of the race series.
Our focus races are:
1. Phil Widener Empire Open
August 29, 2015
$15.00
2. Golden Gate
September 13, 2015 $20.00
3. Presidio Challenge
October 3, 2015
$15.00
4. Matt Yeo Memorial Aggies XC
October 24, 2015
$20.00
5. John Lawson Tamalpa Challenge
November 1, 2015
$20.00
6. PA Cross Country Championships
November 22, 2015
$30.00
There are 4 other races in the series, plus the 2015 USATF Club Cross Country Championships, and we encourage Tamalpa
Runners to run these races as well.
For details on each race go to http://www.pausatf.org/data/2014/xcgp2014.html.
The John Lawson Tamalpa Challenge, certainly the best race in the series, will once again be held at China Camp
State Park on Sunday, November 1, 2015. This is a fantastic venue and always a great day. We encourage all Tamalpans to come out to race and/or volunteer to support the club.
If you wish to take advantage of this reimbursement program, contact Frank Ruona, Tamalpa Racing Team Coordinator, at
fdruona@comcast.net at the conclusion of the Cross Country Season with a breakdown of your reimbursable racing
entry fees at the above rates and Tamalpa racing singlet cost and you will be sent a reimbursement check for these
costs.
~~~~
Tamalpa Teams Looking Good After the
First Two Cross Country Races
The first two Cross Country Races of 2015 were held the last two Saturdays in
August at UC Santa Cruz and in Santa Rosa. The Tamalpa Teams represented the Club well as at Santa Cruz the Men’s Seniors, Super-Seniors and Veterans took first place, while the Masters and Senior Women took second place
and the Masters Men took fifth place. At the Empire Open in Santa Rosa the
Veteran Women took first place; while the Masters Women, Senior Men, Super
-Senior Men and Veteran Men took second; the Senior Women and Masters
Men took fourth ; and the Open Women took seventh place. After the first two
of ten Cross Country Races the Tamalpa Senior Men, Super-Senior Men, Veteran Men and Veteran Women are in first; the
Masters Women and Senior Women are in second; the Masters Men are in fourth; and the Open Women are in eighth place.
The next cross country race will be the 30th Annual Golden Gate Park Open in San Francisco on 9/13/15. Hopefully
we will have a strong Tamalpa Showing at this race.
Pictures on following page ~
Page 12
~~~~
Page 13
PA-USATF
2015 Phil Widener Empire Open - 08.29.2015
Women's Race
Place First Name
1
Alexandra
11
Nancy
12
Liz
22
Jen
23
Eileen
31
Beth
33
37
47
69
72
77
86
88
90
96
99
107
111
117
119
121
Nancy
Patti
Mo
Nancy
Laurie
Katie
Karen
Mary
Danielle
Susan
Vicki
Adele
Bridie
Eve
Katie
Mary
Last Name
Sciocchetti
Thomas
Gottlieb
Wallen
Brennan
Freedman
Age
20
46
40
38
54
47
Time
20:20
21:54
22:01
22:37
22:43
23:04
Simmons
Shore
Bartley
Clary
Smith
Zelda
Corral
Wells
Herrerias
Kreusch
Demenno
Ho
Dillon
Pell
Martin
Aycock
56
49
60
51
54
35
56
60
57
52
55
57
70
78
76
61
23:07
23:28
24:11
25:31
25:43
26:32
27:10
27:16
27:20
28:02
28:51
30:27
31:53
34:26
38:54
46:35
Cross Country
Men's Masters Race
Place First Name
1
Last Name
Age
Time
Peter
Tim
MacKenzie
Watson
43
18:50
7
50
19:53
12
Wayne
Best
47
20:20
13
Tim
Wallen
51
20:23
20
Jose
Lopez
44
20:44
22
Jose
Anguiano
42
20:52
26
Doug
Steedman
60
21:11
37
40
Kennedy
Laughlin
Benter
49
53
22:15
22:29
44
Matt
Reese
Bruce
55
22:41
45
Roberto
Donaire
61
22:51
54
Peter
O'Reilly
57
23:32
57
Patricio
Salas
47
23:39
65
66
Goldman
Hirschberger
Schneider
70
63
24:20
24:31
68
Len
John
Scott
48
24:37
80
Gene
French
69
25:59
81
Art
Marthinsen
56
25:59
92
Jim
Flanigan
66
28:08
97
Mark
Moore
56
29:43
104
Elmo
Shropshire
78
33:54
106
Julius
Schillinger
68
35:26
Beardall
78
46:45
Darryl
111
Men's Open Race
Place
First Name
Last Name
Age
Time
1
Isaac
Chavez
24
16:51
42
Pedro
CiFuentes
37
21:32
53
Geremias
Ramos
29
24:00
Page 14
Tamalpa July 2015 Track Meet
By Frank Ruona
Tuesday, July 28, 2015 was a HOT day in San Rafael and the traffic was jammed up getting
to the San Rafael High School track. I was worried that we would have a meager turnout for
the track meet, but as the start time for the Mile approached a goodly number of runners arrived and we had a well-attended track meet.
In the One Mile race Dan Lee was hoping to make improvements in his recent mile performances and he ran a fast first lap while being paced by Malcolm Fearon. As the race progressed however the hot weather slowed his pace and he had to be satisfied with a 5:15.98
winning time, about a second faster than his time in the June Track Meet. Young Stephen
Wallace was second in 5:21.33. Tom O’Reilly, at a young 58 years of age, had the highest
age graded performance of the race and in the meet with his 5:26.25 finish and a 83.37% Age
Grade. The first Female finisher was Danielle Herrerias in 7:18.66.
Alejandro Higareda took the lead early in the 400M and led to the finish in a strong 1:01.23 finish. Vera Tyler was the first Female finisher in 1:17.97. 56 year old Christian Oakes had the highest age grade in the race with his 1:06.24.
Andy Krone won the 800M for the second month in a row with his 2:42.75. With the heat being what it was his winning time
was almost 8 seconds slower than it was in June. Jim Myers, at 66 years of age had the highest age graded finish with his
3:08.85.
Alejandro Higareda repeated his 400M win in the 200M with a fast 0:27.98 finish. 52 year old Malcolm Fearon finished second
in 0:28.94 and had the highest age graded performance in the race. Sarah Chao was the first Female finisher in 0:36.39.
In the 100M race Malcolm Fearon was the first finisher in 0:14.43 and also had the highest age graded performance in the
race. Michelle Herrerias was the first Female finisher in 0:18.09.
We ran a 3000M in lieu of the 2 Mile this month and Dan Lee repeated his One Mile victory in the 3000M with an 11:32.16 finish. Danielle Herrerias was the first Female finisher and had the highest age graded performance in the race with he 14:21.76.
We had a large turnout for the 5000M, which surprised me with the hot weather, as 9 runners ran the 12-1/2 lap race. Andy
Valla repeated his 5000M win from the May Track Meet with an 18:47.20, which was about 50 seconds slower than he ran on
a cooler day in May. Alyson Barrett Ryan was right on Andy’s heels and was the first Female finisher and had the highest age
graded performance in the race with her 19:06.01. Brian McCurdy wins the ironman award for the meet as he ran in 6 races.
Tamalpa August 2015 Track Meet
Greg King took the lead on the first lap and led all of the way to win the one mile race in 5:27.31. 60 year old Mark Richtm an
had the highest age grade in the race with his 5:48.26.
Max Herrerias led all of the way in the 400M and ran a very fast 0:54.91 to win the race. Unfortunately Joshua Bornstein, who
hoped to give Max some competition, strained his hamstring 100M into the race and had to drop. Vera Tyler was again the
first Female finisher this month and lowered her time from 1:17.97 last month to 1:14.80 this month.
Dan Lee won the 800M with his 2:27.55 as he out kicked Pedro Cifuentes over the final 200M. 60 year old Ron Maddalena
had the highest age grade in the race with his 2:34.66.
Max Herrerias repeated his 400M win in the 200M with a fast 0:26.17 finish.
In the 100M race Christopher Himmel was the first finisher in 0:14.43 as he edged out 59 year old Paul Herrerias, who had the
highest age graded performance in the race with his 0:15.28. Vera Tyler was the first Female finisher in 0:16.48.
We ran a 3000M in lieu of the 2 Mile again this month and Greg King repeated his One Mile victory in the 3000M with a
10:33.79 finish. Dan Lee improved his winning time of last month from 11:32.16 to 11:01.72, but had to settle for 2 nd place.
Alyson Barrett Ryan was the first Female finisher and had the highest age graded performance in the race with her 11:21.68.
Mark Richtman was the winner of the 5000M with an outstanding 18:45.93 and had the highest age graded performance in the
meet. Christopher Himmel wins the ironman award for the meet as he ran in 6 races, including a win in the 100M.
For July & August: Thanks to Lillie O’Reilly for handling the registration for the meet; Kevin Rumon, Tom O’Reilly,
Justine Owen and Lon Freeman for working the finish line timing and placing: and Kent Carlomagno for starting the
100M, 200M, 3000M & 5000M races.
The final Tamalpa Track Meet of 2015 will be on Tuesday, September 15, 2015
Page 15
Tamalpa August 2015 Track Meet Results
Place Name
Age Sex
Time
Age
AG
Grade % Place
1 MILE
Greg King
31
M
05:27.3 68.34%
6
2
3
Pedro Cifuentes
Matt Kennedy
37
49
M
M
05:41.3 67.50%
05:42.5 73.71%
7
3
4
Alexandre Saba
34
M
05:46.8 65.23%
8
5
6
Mark Richtman
Reese Laughlin
60
53
M
M
05:48.3 79.47%
05:53.1 73.86%
1
2
7
David Leipsic
50
M
06:01.6 70.38%
4
8
Christopher Himmel
Connaitre Chateaubriant
46
M
06:45.2 60.85%
12
65
M
06:52.7 70.12%
5
10 Kent Carlomagno
58
M
07:14.2 62.64%
11
11 Carl Jacob
12 Dimitris Sklavopoulos
62
70
M
M
07:19.4 64.11%
07:58.4 63.58%
9
10
13 Bill Donnelly
65
M
08:07.9 59.32%
13
400 METERS
1 Max Herrerias
Age Sex
Time
Age
AG
Grade % Place
200 METERS
1
9
Place Name
16
M
00:54.9 82.68%
1
1
Max Herrerias
16
M
00:26.2 77.92%
1
2
Alexandre Saba
34
M
00:31.3 63.48%
4
3
Paul Herrerias
59
M
00:32.9 72.48%
2
4
Christopher Himmel
46
M
00:34.0 64.12%
3
5
Sid Leipsic
14
M
00:34.2 61.81%
5
6
Bill Donnelly
65
M
00:46.9 52.87%
6
100 METERS
1
Christopher Himmel
46
M
00:14.6 73.11%
2
2
Paul Herrerias
59
M
00:15.3 76.09%
1
3
Alexandre Saba
34
M
00:15.7 62.44%
4
4
Vera Tyler
48
F
00:16.5 72.84%
3
5
Sid Leipsic
14
M
00:17.1 61.91%
5
6
Bill Donnelly
65
M
00:21.5 56.05%
6
3000 Meters
2
Sean Crawford
25
M
01:00.0 71.97%
3
1
Greg King
31
M
10:33.8 69.76%
2
3
4
Alexandre Saba
Reese Laughlin
34
53
M
M
01:08.4 64.59%
01:12.4 69.80%
5
2
Dan Lee
37
M
11:01.7 68.82%
3
4
3
Alyson Barrett Ryan
36
F
11:21.7 74.96%
1
5
Vera Tyler
48
F
01:14.8 76.20%
2
4
Paul Herrerias
59
M
13:25.0 67.37%
4
6
7
Sid Leipsic
Devin Stroman
14
34
M
M
01:15.8 62.18%
01:19.1 55.84%
6
8
5
Christopher Himmel
46
M
14:39.3 55.43%
5
8
Christopher Himmel
46
M
01:21.7 58.99%
7
65
M
01:43.2 52.84%
9
9 Bill Donnelly
800 METERS
5000 Meters
1
Mark Richtman
60
M
18:45.9 85.09%
2
Sean Crawford
25
M
19:19.0 67.21%
1
4
1
Dan Lee
37
M
02:27.5 70.03%
3
3
Alexandre Saba
34
M
19:28.9 67.73%
3
2
3
Pedro Cifuentes
Ron Maddalena
37
60
M
M
02:33.3 67.40%
02:34.7 81.64%
4
1
4
Reese Laughlin
53
M
20:13.2 74.66%
2
4
Christian Oakes
57
M
02:36.4 78.77%
2
5
6
David Leipsic
Paul Herrerias
50
59
M
M
02:55.2 66.40%
03:09.9 65.95%
5
6
7
Devin Stroman
34
M
03:10.2 53.17%
10
8
Christopher Himmel
Connaitre Chateaubriant
46
M
03:20.8 55.93%
9
65
M
03:35.0 61.04%
7
65
M
03:48.4 57.46%
8
9
10 Bill Donnelly
Tamalpans: Karen Corral, Nancy Clary, Vicki DeMenno, Laurie Smith, and Lisa Hilbert, relaxing at Meeks
Bay , Lake Tahoe, after completing the Squaw2Alpine 10K.
Page 16
TAMLAPA PROUD
Tamalpa Runners will have a booth at the celebration—
Join us on Sunday!
Page 17
Getting Results!
Hamilton Levees, August 16th - Women
Place
Name
1
Sarah Slaymaker
2
Eileen Brennen
3
Tamara Gonzalez
4
Nancy Clary
5
Victoria Buckley
6
Laurie Smith
7
Sage Mace
8
Katie Zelda
9
Danielle Herrerias
10
Karen Corral
11
Sarah Chao
12
Summer Solomon
13
Bonnie Kirkpatrick
14
Kathleen Stranton
15
Anabela Diaz
16
Vicki DeMenno
17
Michelle Spinosa
18
Paula Glodowski
19
Maggie Fillmore
20
Sharon R, Skorbiansky
21
Hazel Wood
22
Odilia Diaz
23
Lorena Avila
24
Bridie Dillon
25
BZ Petroff
26
Janet Furman
27
Jody Mengarelli
28
Myrna Stevenot
29
Judi Shaffer
30
April Solomon
31
Jane Czech
32
Katie Martin
33
Marjorei Forman
34
Matisse Buckley
35
Moriah Buckley
36
Susan Garnett
37
JoAnne Kambur
Age
44
54
55
51
17
54
15
35
57
56
47
13
48
48
37
55
36
43
65
30
64
40
33
70
56
68
54
24
56
46
63
76
62
8
37
77
80
Hamilton Levees, August 16th - Men
Place
Name
1
Michael Broom
2
Greg King
3
Matt LoVetri
4
Tim Wallen
5
Jose Lopez
6
P.J. Lynch
7
Pedro Cifuentes
8
Eugenio Juarez
9
Jon Schroeder
10
John Lundy
11
Tom O'Reilly
12
Roy Kissin
13
Roberto Donaire
14
Calvin Stanier
15
Bruce Benter
16
Don Lindsey
17
Rob Spinosa
18
Paul Law
19
Brian McCurdy
Age
38
31
18
51
44
15
37
35
27
52
58
58
61
15
55
54
45
14
59
Time
25:10:00
25:40:00
28:10:00
28:42:00
29:21:00
29:52:00
30:33:00
30:35:00
30:36:00
30:57:00
31:27:00
31:38:00
32:02:00
32:16:00
32:21:00
32:26:00
32:43:00
33:22:00
34:48:00
34:54:00
35:00:00
37:00:00
37:09:00
38:11:00
39:23:00
39:38:00
40:13:00
40:32:00
40:45:00
42:12:00
43:10:00
43:52:00
45:40:00
46:28:00
46:29:00
53:18:00
63:52:00
Time
22:20:00
22:47:00
23:07:00
23:12:00
23:20:00
23:36:00
23:50:00
23:58:00
24:08:00
24:10:00
24:28:00
24:35:00
24:58:00
25:00:00
25:03:00
25:13:00
25:17:00
25:29:00
25:37:00
Pts
150
149
148
147
146
145
144
143
142
141
140
139
138
137
136
135
134
133
132
131
130
129
128
127
126
125
124
123
122
121
120
119
118
117
116
115
114
Pts
150
149
148
147
146
145
144
143
142
141
140
139
138
137
136
135
134
133
132
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
Jonathan Bretan
David Leipsic
Joe Ridout
Andrew Krone
Fausto Vargas
Bill Neer
Patricio Salas
Carson Forter
Ed Corral
Scott Schneider
Billy Hinners
Ronald Evans
Hans Schmid
Mark Stevens
Todd Stevenot
Lee Shiffman
Christian Oakes
Ken Grebenstein
Paul Weber
Howard Solomon
Gerald Aganza
Steve Derr
Kirby Bartlett
Ron Smith
Christopher Stanley
Gary Semling
John Blecka
Marko Trisnohadi
Kent Carlomagno
David McCormack
Joseph Czech
George Frazier
Connaitre Chateaubriant
Charles Savage
Walter Underhill
Jim Myers
Mark Huffman
Dimitris Sklavopoulos
Joaquin Fritz
Russ Kiernan
Bill Donnelly
Hunter Valla
Andy Valla
Owen Fewell
Tim Fewell
Julius Schillinger
Erland Jensen
Bruce Cohen
Craig Stern
Elmo Shropshire
Darryl Beardall
Phil Phythian
Mark Miller
Jim Kambur
32
50
46
37
47
56
47
29
58
47
52
56
75
56
52
33
57
62
49
49
47
61
50
62
52
53
61
43
58
70
62
68
65
67
67
66
58
70
62
77
61
7
44
10
39
68
73
52
61
78
78
81
64
82
25:39:00
26:02:00
26:06:00
26:34:00
26:57:00
27:04:00
27:09:00
27:45:00
27:52:00
27:58:00
28:06:00
28:24:00
28:36:00
28:53:00
29:01:00
29:10:00
29:15:00
29:20:00
30:14:00
30:29:00
30:37:00
30:56:00
30:59:00
31:04:00
31:08:00
32:19:00
32:38:00
33:02:00
33:15:00
33:48:00
34:06:00
34:11:00
34:33:00
34:39:00
34:41:00
34:47:00
34:50:00
35:12:00
35:17:00
35:26:00
36:51:00
37:06:00
37:24:00
38:50:00
38:53:00
42:15:00
43:59:00
44:13:00
44:22:00
47:06:00
52:04:00
53:41:00
56:08:00
64:16:00
131
130
129
128
127
126
125
124
123
122
121
120
119
118
117
116
115
114
113
112
111
110
109
108
107
106
105
104
103
102
101
100
99
98
97
96
95
94
93
92
91
90
89
88
87
86
85
84
83
82
81
80
79
78
All results can be found here: http://
tamalparunners.org/tcrs_2015_06.php.
Page 18
2015 PA Cross Country Schedule
Sun 9/13
Golden Gate Park
Sat
Garin Park
9/26
Sat 10/03
Presidio
Sat 10/10
Folsom - Willow Hills
Sat 10/24
Martinez - Aggies Shoreline
Sun 11/01
China Camp - Tamalpa Challenge
Sun 11/15
Sacramento - Ancil Hoffman Park
Sun 11/22
Golden Gate Park Championship
2015 PA Ultra Running Grand Prix Schedule
DATE
Sept. 12
EVENT/DISTANCE
PCTR Headlands 100M
LOCATION
Rodeo Beach
SUR
trail
PTS
3.3
RACE DIRECTOR/INFO
John Brooks - events@pctrailruns.com
www.pctrailruns.com
Oct. 10
Dick Collins Fire trails 50M
Castro Valley
trail
1.6
Julie Fingar - Julie@norcalultras.com
916/765-6021 www.firetrails50.com
trail
3.3
Julie Fingar - Julie@norcalultras.com
916/765-6021 http://
www.rio100mile.com
Nov. 7
Rio Del Lago 100M**
Beal’s Point
- Email bill.dodson@yahoo.com for
coupon code
* no entry discount for defending Grand Prix champions
** $25 entry discount for defending GP champions
2015 PA/USATF ROAD RACE GRAND PRIX SCHEDULE
1.5
Scoring
Divisions
All
Team
Scoring
Yes
Clarksburg
1.5
All
Yes
Long
Sacramento
San Francisco
2
1
All
All
Yes
Only
Long
None
Date
Race
Location
Points
10/18/2015
Humboldt Redwoods Half Marathon
Weott
11/8/2015
Clarksburg Country Run Half Marathon
12/6/2015
12/19/2015
California International Marathon
Christmas Relays
2015 TCRS Schedule
TCRS Date
8
20-Sep
9
18-Oct
10
8-Nov
Day
Sun
Sun
Sun
Time
9:00A
9:00A
9:00A
Location
TBD
King Mountain
Redwood High
Length
Race Information
No race details yet.
No race details yet.
No race details yet.
Series
Long
DIRECTORY
Page 19
Committees
 Clothing: Liz Shortino eshortino@comcast.net and
Kathleen Helmer krhelmer@sbcglobal.net
 Communications & Social: Kathy Johnson,
kathy@consortpartners.com
 Membership: Lillie O’Reilly, membership@tamalparunners.org
 Tamalpa Runners Gazette: gazette@tamalparunners.org
 TCRS Results: Tom O’Reilly, o_reilly@sbcglobal.net
 Track Meets: Frank Ruona, fdruona@comcast.net
 USATF-PA: Frank Ruona, fdruona@comcast.net
Track Coaches
 San Rafael Track Workout (Tuesday): Frank Ruona,
fdruona@comcast.net
 Kentfield Track Workout (Thursday): Kees Tuinzing,
coachkeest@yahoo.com
 Novato Track Workout (Saturday): Ed Corral,
edwcorral@aol.com
 Tamalpa Bobcats (youth): Mary Churchill, marymfagan@gmail.com
Race Directors
 Couples Relay: PRESENTLY VACANT
 Marin Headlands 50K: Tim & Diana Fitzpatrick, dianafitz11@gmail.com
 Marin Memorial Day Races: Dave Ripp, info@marinraces.com
 Tamalpa Challenge (The Johnny): Ken Grebenstein, kengreb@comcast.net
 TCRS: Phil Oreste: tcrs@tamalparunners.org
USATF-PA Race Teams
 Overall Captain: Frank Ruona, fdruona@comcast.net
 Women’s Open: Justine Owen, justineosaur@gmail.com
and Michelle Spinosa mmspinosa@gmail.com
 Women’s Masters: Patti Shore, patriciadianeshore@gmail.com and Beth Freedman,
cuddfree@pacbell.net
 Women’s Seniors: Liz Shortino eshortino@comcast.net
and Sue Kreusch eshortino@comcast.net
 Women’s Super Seniors: Shirley Dahl,
shirldahl@gmail.com
 Women’s Veterans: Susan Garnett, ssgarnett@msn.com
 Men’s Open & Master’s: Vacant
 Men’s Seniors: Alan Reynolds tidalyoga@gmail.com and
Tim Wallen djtw2000@yahoo.com
 Men’s Super Seniors: Frank Ruona, fdruona@comcast.net
 Men’s Veterans: Hans Schmid, schmidhans@att.net
 Ultra Runners: Florencia Amyx, gasconflorencia@gmail.com, John Catts johncatts@earthlink.net, Tim
Fitzpatrick, fitzpa@comcast.net
 Cross country: Frank Ruona, fdruona@comcast.net
Gazette Advertising and Content
 Ana Braga-Levaggi calevaggi@yahoo.com, phone: 415389-0212.
 Ads, articles, and pictures due by the 18th of the month.
Send to gazette@tamalparunners.org.
 PHOTOS PROVIDED BY , CHRIS BLAGG, PHIL
ORESTE, LILLIE O’REILLY & DOUG MURDOCH
Board of Directors:
Officers:
 Ed Corral
President
 Bill Neer
Vice President
 Rob Spinosa
Treasurer
 Bruce Benter
Secretary
Board Members:
 Ana Braga-Levaggi
 John Catts
 Mark Churchill
 Ken Grebenstein
 Kathleen Helmer
 Kathy Johnson
 Lillie O’Reilly
 Liz Shortino
 Mark Stevens (pictured above)
 Tricia Wallace
First Class Mail
U.S. Postage Paid
Novato, CA
Permit No. 94
PO Box 4132
San Rafael, CA
94913
Mark Your Calendar
Next TCRS:
September 20th
Sunday, 9:00 AM
Terra Linda
HAFB, Novato, CA
Tamalpan Panya “Pon’ Somnhot ran
the Angeles Crest 100 Mile Endurance
Run in Southern California:
Wrightwood to Altadena (next to Pasadena) in 31:54:09.
Above: At mile six along the Pacific
Crest Trail
Right: At mile 79 at Dead Man's Bench
with my pacer/girlfriend Angela Tieri.