April -May 2012 eNewsletter - North Carolina Roadrunners Club

Transcription

April/May 2012
http://www.ncroadrunners.org
Volume 31, Issue 3
Bimonthly publication for NCRC members
RUNNING
account
Back to the Beach
News
Back to the Beach
1
Running in Denial
8
Volunteer Appreciation Night 9
Run for the Roses 2012
35
Regular Features
President’s Corner
RACE REPORTS:
•Holiday Lake 50K+
•Green Hope HS 5K
•Idiot’s Run
•Uwharrie Mountain Run
•15th Myrtle Bch Marathon
•Myrtle Beach 2nd Chance
•Torch Run 5K
•Geezer Pleezer
Race Calendar
Training Advice
1000 Mile Club
New Members/Anniversary
Volunteer Corner
Volunteer Points
Member Race Results
Jan Board Meeting Minutes
Feb Board Meeting Minutes
6
10
11
12
14
16
17
18
19
20
22
24
26
26
27
28
30
31
North Carolina Roadrunners Club, Raleigh, NC
Voted by
RRCA
Road
Runners
Club of America
2006, 2007
By Mark Dowd
After what amounts to a two year absence, one being snowed out in 2010 and small showing
in 2011, the NCRC made a return to the Myrtle Beach Marathon for the 2012 running.
Arriving mid-afternoon on Friday, our first stop was the Convention Center for our packet
pickup, painless and not too crowded we out of there pretty quickly.
Next up was the check-in at the Breakers Resort. This year the “Founder’s Deluxe Suite” was
rented with the intention of hosting our usual post race party on Saturday. The suite was
beautiful, spacious, and was perfect for the number of people we were anticipating for the
gathering on Saturday.
“the best large-club
newsletter in the
southeast.” After several years of putting on our own pasta dinner at the resort, this year we opted to dine
2009 RRCA’s National Award
Winner for
best large-club newsletter
out. Thankfully after many years it seems Myrtle Beach is finally coming around and offering
several options for dining out the night before the race. In years past, the “carb” establishments
would be booked full with long waits, now it seems every restaurant is offering some sort of
pre-race dinner.
Rebecca Sitton made our dinner reservations at Luigi’s Trattoria up on 61st Street. And as we
all know there is no better place to carb up before a race (or long run) than with some fine
Italian food, Luigi’s did not disappoint us. Everyone enjoyed their meals and soon it was time
Member
continued on page 7
Officers
Advertising Rates
Brad Broyles, President, . . . . . . . president@ncroadrunners.org
Rebecca Sitton, Vice President . . . vicepres@ncroadrunners.org
Lisa Howell, Secretary . . . . . . . . secretary@ncroadrunners.org
MichaelWaldvogel,Treasurer . . . . .treasurer@ncroadrunners.org
count circulation is over 600, primarily in Eastern North Carolina. Our
Bob Hastings, robertphastings@hotmail.com
Johanna Outlaw, joutlaw@nc.rr.com
Dave Mulley, davemulley@gmail.com
Charles West, jet_plnr@yahoo.com
Submit Your Race Report, Favorite
Running Spot, or Product Review!
Everyone loves a good story. Send us your race report, or
training stories of humor or inspiration. Include the race
name, race date, and location. We also love to receive your
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the triangle or someplace you’ve traveled to. Product reviews
are great, too. Don’t forget to include a photo in high resolution (300 dpi). Stories with photos add visual interest and
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Attn: Membership
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RUNNING account page April/May 2012
April/May 2012
publication is the best source in reaching your target because we have a
loyal and dedicated running community. Running Account is published
six times a year in February, April, June, August, October, and December.
Board Members
Running Account is published
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April, June, August, October,
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The next deadline for the June/July 2011 issue is May 1,
2012.
For past issues of Running Account visit www.
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NCRC member discounts at the following stores:
•Athletic Attic, Raleigh
10% off all running shoes
•Moving in Style, Raleigh
10% off all non-sale items
•Athlete’s Choice, Goldsboro
10% off all running shoes
•New Balance, Raleigh
•Capital Run Walk, Raleigh/Durham
•Omega Sports, Raleigh/Durham
10% off all non-sale items,
except tennis balls
•Fit to be Tied, Sanford
15% off all items, except bikes
& treadmills
•Inside-Out Sports, Cary
10% discount plus 5% loyalty points
on non-sale items
5% discount/5% loyalty on non-sale
bikes, bike parts, & wheels (1 pt = $1)
•OBX Running Co., Duck
10% discount
•Raleigh Running Outfitters, Raleigh/Cary
RUNNING account page North Carolina Roadrunners Roster
2012
Activity Leaders
For more information on vacant positions, please see descriptions in our Help Wanted section on page 5.
1000 Mile Club
Adopt-A-Highway
Advertising
American Tobacco Trail 10 Mile Race-Apex, NC
Apparel and Merchandise
April Social Series - Cameron Village
August Social Series - Umstead "North"
Birthday Social Run
Cider and Donuts Social Run - Umstead "South"
Club Equipment
Club Membership Meetings
Elections
Galloway-NCRC Pancake Breakfast
Godiva-NCRC Social Trail Run/Potluck
Insurance Advisory
June Social Series
July "Thirsty Thursday" Social Runs
Legal Advisory
May Social Trail Series - Crabtree Creek
Media
Membership
MenÕ s Racing Captain
NCRC Invitational Half Marathon & 10K Race - May
Newsletter Editor
Non-Profit Advisory
Race Calendar
Susan G. Komen Race for the Cure Team
Race Results
Run for the Roses Race
September Series - Capital Area Greenway/Wake Forest
Road
Volunteer Committee
Volunteer Celebration
Web Design
WomenÕ s Beginner Running Group
WomenÕ s Distance Festival Race
WomenÕ s Racing Captain
Yahoo Discussion Group
Youth Programs
RUNNING account page Mike Zimmerman (mikez.caprun@gmail.com)
James & Amy Howard (jh27511@gmail.com)
Esther Dill (newsletter@ncroadrunners.org)
Brad Broyles (brad@misterfun.com)
Lisa Howell (lisahowell61@yahoo.com)
Joey Anderson (janderson208@nc.rr.com)
VACANT
VACANT
Dave Rouse (dave.rouse@kbr.com)
Rebecca Sitton (vicepres@ncroadrunners.org)
Melanie Lachance (MALachance@saint-marys.edu)
Mark Dowd (take26t@yahoo.com)
Donna Kidder (kidderd@bellsouth.net)
Charles West (jet_plnr@yahoo.com)
Charles West (jet_plnr@yahoo.com)
Toby Hampson (thampson@wyrick.com)
Rebecca Sitton (resitton@yahoo.com).
Teri Saylor (terisaylor@hotmail.com)
Brad Broyles (membership@ncroadrunners.org)
Bob Hastings (roberthastings@hotmail.com)
Aaron Quick (ncrc-invitational@ncroadrunners.org)
Esther Dill (newsletter@ncroadrunners.org)
Karissa Binkley (karissabinkley@yahoo.com)
Mike Waldvogel (racecalendar@ncroadrunners.org)
Tammy Crafton (tcrafton@wcpss.net)
Sue Karnatz (raceresults@ncroadrunners.org)
Rebecca Sitton (resitton@yahoo.com).
HELP
D
E
T
N
A
W
Have you wanted to give back to the running community? Desired
to share the benefits of running with others? We need you.
NCRC has a strong NEED for folks to volunteer for the race committees. None of these roles take much time or effort, but are incredibly
valuable to the community and the club.
Race Committee Members: Run for the Roses, Run for the
Oaks,Run for Our Heros, and Inside-Out Sports Classic.
We still need more people to help on the race committees,
including: marketing, course planning, refreshments, finish
line timing, registration, volunteer coordination, sponsorship and many more roles.
You can volunteer as little or as much as you can. We
have many levels of tasks that you can take on. This is
a great opportunity to make new friends and use your
talents.
Please contact Brad Broyles, NCRC’s president:
president@ncroadrunners.org.
Men and Women’s Racing Captain: Lead NCRC’s competitive racing team.
Social Runs: Birthday Run and the Cider & Donuts. Organize club’s social runs throughout the year and in various
venues.
Barbara Latta (nciblatta@aol.com)
Liz Mulley (volunteers@ncroadrunners.org), Carolyn
Quarterman (cquarter@earthlink.net)
Rhonda Hampton (Rhonda.Hampton@bnkinc.com),
Mark Dowd (mtdowd@earthlink.net)
Eliane Hascal (eliane_hascal@yahoo.com)
Regan Reynolds (ncrcwomensprogram@gmail.com)
Rebecca Sitton (vicepres@ncroadrunners.org)
VACANT
VACANT
April/May 2012
Bob Dannegger
Norma Dowling
Frank Haag
Rodney and Susan Johnson
Ken Long
Joe and Hannah Lugiano
Carty and Mary Anna Osburn
Chuck Petersen
Jack Pilkington
April/May 2012
Bob and Brenda Pitts
Dan and Nancy Ranck
Danny and Barbara Reeves
Bob Ross
Al and Evelyn Terry
Iris Vinegar
Jim and Donna Young
Smedes York
RUNNING account page 2012 PRESIDENT’s Corner
Recently I had the
opportunity to speak to the
North Raleigh Optimist
Club about the North
Carolina Roadrunners Club,
the Triangle running scene in
general, and what goes into
putting on a fundraising race.
(They were considering a 5k
as a potential fundraising
project.) As I talked to them
about working with law
enforcement to identify and
approve a race course, about
working with shirt vendors
and potential food donors
and multiple sponsors, about
marshaling and herding
an ever-growing band of
volunteers, they were very
impressed with everything
that goes on behind the
scenes, and one attendee
mentioned something about
it being a near miracle that
so many races come together.
I enjoyed getting to talk to
them and answering their
questions – and I did include
Mike Walsh’s half-serious
suggestion that they consider
a pasta dinner instead – but
it was that “near miracle”
comment that I remembered
afterwards.
When you think about
it, it really is an amazing
accomplishment when a race
(or other running event)
comes together and comes
together very well. First off,
one has to find a spot on the
very busy Triangle running
calendar. It would be poor
planning (or no planning
at all) to just pick a day on
the calendar and hope that
RUNNING account page there were no other events
conflicting. And for an event
in the nice springtime or fall
season, it may be a miracle
to find an open slot where
another race event hasn’t
already set up shop.
An event has also defied the
odds when it carries along a
novel concept or a “hook” as
I described it to the Optimist
Club. The best example is
probably the Krispy Kreme
Challenge, which had to be
a divinely-inspired idea, one
that’s simple to understand,
easy to incorporate into
a race, and totally unlike
anything else in the area.
(You can tell the concept was
immediately popular by the
ice-cream-eating runs that
popped up briefly in the last
couple of years.) Warrior
runs, mud runs, militaryobstacle runs, teambuilding
runs – more miracle ideas
for great events that just pop
onto the scene.
It could be considered
another miracle when just
the right race director and
race staff come together to
put on an event. A race
director has to be part
accountant, part motivational
speaker, part wheeler-dealer
– sort of a miracle worker,
one could say. The folks
at the Optimist Club had
lots of experience putting
together other fundraising
events – they run a weeklong
cookout booth at the State
Fair, for example – and they
probably feel the same way
By Brad Broyles
president@ncroadrunners.org
about the directors of those
projects as we feel about the
directors of our big events.
Fortunately, the NCRC has a
great base of experience with
putting on “by runners, for
runners” events and races and
a wonderful set of veteran
race directors willing to share
guidance and notes and
encouragement – not that we
don’t always need more folks
wanting to learn how and
get some experience of their
own!
The Optimist Club was
also impressed at the list
of volunteer areas that
usually require some heavy
recruitment: course setup
and management, packet
preparation, food and drink,
registration, t-shirts, finish
line. I’m sure the Optimist
Club has experience in
marshaling volunteers, but
I’m sure other race directors
would agree that it is nothing
short of a miracle when a
really good volunteer team
comes together. Too often
we see last-minute volunteer
appeals to help make a race
possible, but when a very
good, experienced team
comes together to make a
race happen, it makes the
event that much better and
any race director would agree
with me that those events are
the ones we point to as being
absolutely top-notch. As
anyone who’s attended our
annual Volunteer Celebration
knows from looking around
the room, we are very blessed
indeed (some might call it a
Myrtle Beach Weekend continued
to head back to Breakers to
try and get some sleep, which
for change, turned out to
be just fine for me…. (After
Mike Walsh finally decided
to come roll into town and
come get his race packet
from me.)
“miracle”) with the breadth
of experience, knowledge and
imagination of the NCRC
volunteer team.
So maybe that comment
wasn’t too far off; perhaps
it really is something near a
miracle when a really good
running event comes off with
excellent organization and
management. Of course, the
North Carolina Roadrunners
Club has pulled off some
wonderful miracles with our
marquee running events in
the past and we will continue
to strive to make our “by
runners, for runners” events
hold to that pattern. We
need to keep disseminating
the keys to making miracles
happen with new organizers
and understudies so that we
can continue that pattern
into the club’s future. And
we all need to stay involved
with the club and the
activities being organized
so that we can all make the
claim to help be miracle
workers!
Nonetheless, 5AM rolled
quite quickly, out of the
room by 5:45, Bobby Baxter
and me made our way to the
lobby to meet up with Gary
Franks and Brad Broyles. The
weather was a little chilly
with temps in the mid-forties
and a slight breeze. Having
ran MB several times though
I knew that once sun rose up,
we would be getting toasty
(No, I am not talking about
the finish line….yet). And
sure enough the sun came
out along with a nice breeze
from the ocean. They have
changed the course since I
last ran in 2009. We now
run down King’s Hwy to and
through Market Square and
then briefly down Ocean
Blvd. The Half-Marathoners
now split from the full ones
around the 11.5 mark.
While still remaining flat,
we no longer pass by the
Breakers at the 5 mile mark,
which made for a great point
in the race to do some clothes
dropping if you needed. Now
only the full marathoners
pass the Breakers at mile 13.
The finish line is still in the
same location, along with
our good friends The New
South Brewers. These guys
have turned into an integral
part of the finish line at
Myrtle and we are thankful
for that. Of course, we had
a few rookies on this trip,
who were very appreciative
of the Brewery, enjoyed the
beautiful afternoon sun, and
got caught up with the finish
line excitement, and had a
little too much indulgence
(right, Jennifer?).
As the early afternoon set in,
it was time to head back to
the Breakers. Bobby, Cindy,
Terri and I headed down
to the hot tub to enjoy the
afternoon sunshine and few
more libations. Soon enough
the twenty-person hot tub
was filled with some of the
Myrtle Beach regulars from
years past (with the exception
of Teri Siragusa, while she is
no Myrtle rookie, over did it
at the finish line and had to
stay in her room to sleep it
off.)
The evening rolled in quickly
and as usual decided to skip
heading to the House Blues
party. We open the suite at
7 and soon people began to
gather. Ben Dillon was kind
enough to brew up some of
his beer and share it with
us (Great stuff, Ben). Soon
enough the rain that we had
been promised began at last,
which made the decision
to make it an early night
all the much easier. It did
not however make the drive
home on Sunday easy at all.
That sucked!!!!
Overall it was a great
weekend at the beach. After
missing out for the past two
years, I had forgotten just
how enjoyable and relaxing
this weekend is. We are
already booked up for next
year. We will also be renting
the Hospitality Suite in
the Paradise Tower for our
Saturday Night Party. (More
on that later.) v
Run! Have fun! v
April/May 2012
April/May 2012
RUNNING account page I’m not injured, I’m not injured –
running in denial!
Survival tips for a state of semi-stagnation!
By Wendy Reed
Enough is enough! What is up the rash of injuries this
winter?! I am so glad winter is over!!
It has been 19 days, 11 hours, 6 minutes and 54 seconds
since I have run. I can’t decide if I’m going to implode
or explode! I’ll let you know what happens. AND I’ll let
you know if my significant other survives – he might be
running away …because he can! He hides the fact that
he goes for a run. (Hello- stinky laundry?!) He is hiding
when he has a race. (Hello – race packet?!) He is being
so good as he quietly puts on his shoes and delicately
tip-toes while he walks down the hall to escape from the
garage.
The injury? It is supposed to be a leg stress reaction
but it might as well be a brain cloud (watch Tom Hanks
in Joe vs. The Volcano) because no one really knows.
I think the Duke track coach might be able to help – a
friend of a friend knows him from a run group and is
connecting me. I hope. I’ve spent hundreds of dollars
and they are still guessing.
I talked with four runners last weekend and they are all
injured. Two ultra runners and two medium distance
runners and we shared so many funny stories – like how
our significant others are semi-surviving our injuries,
how we miss being “hungry,” how our leg muscles are
shrinking, and how we can still work out but it just isn’t
fun. The other side of the story was how we all felt a
nagging ache but we kept going – we said, “Oh, maybe I
can just run through it and it will get better.”
What is it inside of us that keep us running while we
have an ache? If you squint your eyes you will see there
is a big bubble looming over our heads with the words,
“Am I imagining this?” as we limp (or hobble or stagger)
along. OR are you still in the “I’m 23 and invincible”
mentality? Or “I’ll get that joint replaced later.” YIKES!
It may be scary to accept mortality but let’s hope that is
decades off.
RUNNING account page The injured are writing this to say, “It is ok
to take time off or to cross train by jumping in
a cold pool in the winter?” Patience is a word that
is also tossed around and highly recommended by all of
the doctors – that is not a word in a runner’s vocabulary!
Runners Mottos: When in doubt - go running, Too
much work or stress? - go running, Big dinner coming?
– go running, In-laws are insane? – go running, Ate a
whole pizza last night? – go running! I conducted a very
scientific poll to get these answers!
Stop complaining. At least you can run, right? Feeling
sorry for yourself ? – check out Wounded Warriors.
Bottom line – suck it up! And look on the bright side,
I helped you get 15 minutes closer to your first post
healing run! v
Always
believe
that
something
wonderful
is about
to happen.
Volunteer Appreciation Celebration
By Elizabeth Mulley – NCRC Volunteer Coordinator
Yep, we did it again! We
celebrated another awesome
year of volunteerism for our
club on February 25 at the
Raleigh City Museum in
beautiful downtown Raleigh.
BINGO, the caterers from
Comfort Cuisine began
setting up the food. Everyone
enjoyed their dinner while
visiting with new and old
friends.
Everyone gathered for a
night of good friends, good
food, good door prizes and
good times! As everyone
arrived they were greeted by
members of the Volunteer
Appreciation Celebration
Committee (say that three
times fast), given a name
tag and BINGO card to
complete. Attendees then
mingled and introduce
themselves to each other
in order to complete their
BINGO card by finding
people who had run a race
out of the country, or had
competed in a triathlon or
had encountered wildlife
while on a run, or who was
wearing white socks or a
running watch or even a neck
tie.
Throughout the meal, the
Volunteer Appreciation
Committee would announce
winners of the many door
prizes that ranged from
Citipass coupon books,
massages, and even a Segway
tour of downtown Raleigh.
As guests enjoyed a nice
cold beverage and played
r
After the eating, drinking
and socializing, Brad Broyles
presented the Volunteer of
the Year awards to Barbara
Stone-Newton and Charles
West. We are so thankful for
Barbara and Charles and all
of the time and hard work
that they give to our club.
Next time you see them,
thank them for all they do!
As the evening came to a
close and guest started to
leave, all volunteers with
20 or more hours received
a goody bag as a thank you
Charles West and Barbara Stone-Newton 2011 Volunteers of the Year
for their volunteer efforts for
2011. The goody bags were
actually NCRC lunch boxes
filled with all kinds of treats
from our sponsors, who
included: Inside Out Sports,
Tir Na Nog, New Balance,
Raleigh Running Outfitters,
Omega Sports, Citipass, and
Triangle Glides. Thank you
to all of the local businesses
who contributed to make this
evening and gifts available to
our dedicated volunteers.
I would also like to thank
the Volunteer Appreciation
Celebration Committee
April/May 2012
April/May 2012
who organized the venue,
entertainment and donations:
Danielle Ackerman,
Mark Dowd, Terri Dowd,
Jean Hagen-Johnson,
Ken Hamilton, Rhonda
Hampton, Lisa Hathaway,
Jennifer Morse, Carolyn
Quarterman, and Crystal
Senter. A special thanks
goes out to Donna Kidder
for bringing the coveted
Volunteer of the Year awards
from Ashland to Raleigh, and
Mike Waldvogel and Brad
Broyles for Internet, website
and active.com support. v
RUNNING account page Holiday Lake “50K++”
Appomattox-Buckingham State Forest, VA
February 11, 2012
Holiday Lake “50K++”
By Mike Walsh
The LORD is the everlasting God, the Creator of the ends of the earth.
He will not grow tired or weary, and his understanding no one can fathom.
29 He gives strength to the weary and increases the power of the weak.
30 Even youths grow tired and weary, and young men stumble and fall;
31 but those who hope in the LORD will renew their strength.
They will soar on wings like eagles;
they will run and not grow weary,
with a twist.” With 400
people signed up to run in
the morning, the dining hall
was packed the whole night.
And then off to the bunk
houses for a comfortably
warm night.
they will walk and not be faint.
-Isaiah 40
Why was I here?
I guess according to my
training plan, I was here as
a training run for Umstead
100.
Certainly, I was here because
this was a “Horton race”
And in a special way, I was
probably here because of
David Horton.
Describing Horton (or
his races) is sort of like
describing licorice. There’s
no substitute for actually
experiencing it. For all the
quirks, and probably because
of the quirks, nothing is like
going to a Horton race.
Holiday Lake, even to
Horton, is a bit of a different
run. It has none of the beauty
of say Masochist or Promised
Land. There are lots of forest
roads, some mind-numbingly
boring sections, and about
the only pretty part is the
single track around the
lake. But, it’s a phenomenal
opportunity for people to do
their first ultra, and it’s a real
ultra with the feel of a real
ultra (as compared to a “long
RUNNING account page 10
marathon” like Frosty 50K
for example). The aid support
is fantastic, and Holiday
Lake 4H Camp is a gracious
host with cabins and showers
available to the runners, as
well as some pretty passable
“camp food.”
The runners’ dinner Friday
night was a great chance to
hook up with old and new
friends, and David did the
usual “door prize drawing
With a 6:30am start it was
good to have your bunkmates
around to make sure you
were up, fueled and ready
to hit the start line. Temps
in the 40s and a beautiful
view over the lake was hiding
somewhere in that dark.
Horton starts are special.
Today it was a spontaneous
singing of the National
Anthem.
At Masochist a few years ago,
it was Horton’s traditional
prayer over the runners.
Ultimately that is probably
why I was standing here
today.
Above all else, Horton is a
man of great faith in God,
and at the time of Masochist
I had just recently begun
feeling the re-awakening
of my faith. Little by little
over the next couple of years
that faith has become more
and more pronounced. As
Horton says, as runners
we are blessed with the
opportunity to run, to
experience God’s creation,
and to glorify His name.
And certainly, if there was
ever a group of individuals
that would “wash the feet of
others,” it is ultra-runners. It
is the most incredible of all
communities.
As much as this was a day out with my fellow runners, it was
a day with God. The early miles were not easy, this being the
4th ultra I’d run in 5 weeks due to “trying to make up for time
lost to injury.” But it was in the second loop, a reversal of the
first loop, that things really started to fall apart and I found
myself unable to run for much more than a few minutes
before dropping to a walk.
When I pray, it’s almost always to give thanks, not to ask
for everything. God has given us everything we need, and
in my case, I’ve been given the gift of endurance and mental
toughness (alternative translation: stubbornness). I always
kind of feel like “Well, now it’s up to me.” But today I had to
ask for a little extra help to get me to the finish that was still
far away.
Was it a sign that shortly after my prayer the trail turned
downhill, a wind came onto my back, and the sun shown for
the first time that day? I don’t know. Maybe it was like many
Holiday Lake “50K++” may not be the prettiest or most
interesting of ultra races, but for me on that day, it had great
meaning. I could not ask for anything more than that, and
I feel blessed every day to be part of this incredible running
community. Happy trails to all. v
By Judy Liu
Overall, it was a great race experience. I didn’t stop by the
water station. My husband advised me prior to the race that
you really don’t need a water break for a 5k (he was right, I
didn’t die of dehydration and felt pretty good at the finish
line). The racers consisted of mostly high school students. It
was very intimidating seeing all of these young teenagers race
pass me in the beginning but a good number of them fizzled
April/May 2012
other times in life, just a matter of working through the tough
times having faith that things will get better.
Green Hope 5K Run/Walk
On February 25th, 2012, I ran at the Green Hope 5K Run/
Walk race in Cary, NC. There were 371 registered runners
and over 100 of additional attendees cheering on the runners.
The course was relatively flat, starting at the Green Hope
High School and ending at the track/field site of the Green
Hope High School. On a blustery cold (for Cary, NC it was
considered blustery cold) morning, the race started at 9am.
There was a DJ playing music by the starting line. I ran my
personal best of 9:47 min/mile and came in short of my goal
at 30:18.9 (I wanted to complete the 5k below 30 minutes).
I could have blamed the fact that my shoe laces got loose and
needed to be tied at the 2 mile mark or it could have been
due to the wind.
Lead runner #302 Richard Key from Fairfax, VA. Photo courtesy of Bill Hite.
Todd Barbour, from Chapel Hill. Photo courtesy of Bill Hite.
April/May 2012
out towards the end (which made me mentally feel better).
This was a prelude to the Tobacco Half Marathon. I look
forward to running the Tobacco Half Marathon in the next
few weeks. I am looking to run a personal best at that race as
well.
I just started running April of last year and didn’t think I
would have enjoyed the experience. After almost a year,
running has become an important part of my life (it has
served as a great stress reliever and wonderful form of
exercise). I have been blogging about my experience on
my website www.eco-friendlyliving.com. In addition to
running on indoor treadmills, I have joined the Raleigh
Running Outfitters Ladies 6PM Monday/Wednesday group
runs at their Cary, NC store. These group runs are great
for individuals who are looking for a group experience.
North Carolina is a great place to live for runners. There are
wonderful local races with a number of greenways and trails.
I am looking forward to running many more races and my
family is excited to be part of the NCRC family. v
Fellowship of the Idiots Run
Fellowship of the Idiots Run
By Brad Broyles
January 28, 2012
After a year or two of
trying to work it onto my
schedule, I finally made it
the far exurbs of Charlotte
for the Fellowship of the
Idiots Run. Back in the early
2000s, a group of runners
included in their marathon
training a run from the
Albemarle YMCA to the top
of Morrow Mountain and
back, a 19.7-mile journey.
When their friends heard of
the training run, they were
quickly dubbed “idiots,” the
runners liked the name, and
a tradition was born. Since
that initial Idiot Run, twice
a year (before the Myrtle
Beach Marathon and the
Charlotte Thunder Road
Marathon) the training run
is reprised, and those who
finish the run are welcomed
into the Fellowship of
the Idiots with a t-shirt, a
finisher’s certificate, and their
name on a commemorative
plaque at Vac-and-Dash, the
local running store (and the
best combination vacuum
cleaner/running store/UPS
shipping emporium in the
area).
checked in before the race.
We were blessed with a very
mild set of temperatures for
the end of January– cool,
but not as frigid as you
might expect, with clear skies
and no precipitation. Peter
Asciutto, the owner of Vac
and Dash and keeper of the
Idiots, did a great job getting
registration done, organizing
the runners into the street,
and even arranging for an
Albemarle police cruiser to
escort the runners out of
town. Peter said that there
were seventy-something
first-time Idiots, plus a good
forty-something returning
Idiots who were there to
enjoy the early-morning run
with the rookies. (Under the
leadership of Peter and Vac
and Dash, Stanly County
actually has a very active and
large running community.)
It was great to see all the
runners dressed in their
reflective best– I was in my
coveted NCRC reflective
running vest -- and the light
being reflected from all the
headlights and car lights as
the runners took off in the
early morning darkness for
Morrow Mountain.
The Idiot Run starts at
5:30 a.m. so that runners
will hopefully get to see
the sunrise from Morrow
Mountain as part of the
run, so it makes for a very
early morning to get to the
Albemarle YMCA and get
The first three or four miles
start out through residential
areas of Albemarle and
continue out onto the main
drag through down and
finally out onto one of the
main roads leading out of
town. (One of the traditions
is to run through the driveup ATM at the CVS so
they can use the security
video to confirm who ran
and who didn’t.) We made
a turn onto the approach
road for Morrow Mountain
State Park, made some basic
climbs up and down the
hills, and then about a 10k
into the run we started up
the mountain itself. As the
skies got a little bit lighter,
we could see more and
more of the surrounding
landscapes and pick out
the mountaintops against
the brightening horizon.
Surprisingly, the group I was
running with didn’t see any
of the local wildlife, but we
could hear various noises
coming from the woods
around us, plus lots of local
dogs started by the early
morning activity coming
through their neighborhoods.
I paused for a picture at the
welcome sign for the park,
but then I was focused on
getting to the top of the
mountain. There were some
brief downhills and level
stretches, but the majority
of the next miles felt like all
uphill to the final turn and
the parking lot at the top of
the mountain, were there was
an aid station set up and a
couple of volunteers making
pictures of the runners as we
took a brief break for pictures
and to enjoy the view from
the top. After a few pictures
statue on Main Street and back in the residential area around
the YMCA.
The final approach to the YMCA was adjacent to a park, and
you could see the faster runners, the remaining volunteers,
and some Vac and Dash people lined up to welcome us back.
A couple of final turns brought us to the finish line, and then
Peter proudly presented us first-timers with our Fellowship
of the Idiots shirts (which you hold upside down in the
traditional photo). There were some great post-run snacks
and drinks, plus the facilities of the YMCA to welcome us
all back, plus many of the runners went to a local countrycookin’ restaurant for a great big delicious breakfast.
and cups of water, though,
it was time to run back to
town. The downhills from
the top were much more
fun on the way down, but
there were still enough rises
to keep you paying attention
and keep you from getting
too relaxed.
I was in the last little knot
of runners coming back,
and it was obvious we were
well behind the faster of
the morning’s runners. The
aid stations were coming
down after we passed, and
one of the support vans was
removing the directional
signs once we had gone
past them. But the weather
conditions stayed really
nice, so even with our
plodding pace it was a great
morning to be out enjoying
the activity and knocking
the miles out one by one.
Finally it seemed like we were
back in the Albemarle area,
running past the big chicken
I was curious how my Garmin data would show the run
afterwards. According to it, the Idiot Run had almost 1,300
feet of elevation gain over the 19+ miles. (It felt like more.)
But it really is a beautiful and scenic run, with plenty of
opportunities to enjoy the views of the valleys below the
mountain and the lovely estates of the Albemarle area. And it
gets lots of kudos for the great stewardship of Vac and Dash,
Join the NCRC Race for the Cure 5K team!
June 9, 2012
Meredith College
Hillsborough Street, Raleigh
Competitive Open: 7:00am
Women’s Race: 7:45am
Recreational Open 5K Run/Walk: 8:45am
Between 5:30am and 12:30pm, CAT, YMCA and TTA shuttle buses will run continuously between the RBC Center and Meredith
College. Though travel time is often much quicker, we encourage you to allow at least one hour between parking at the RBC
Center and the start of your event.
The ONLY parking available on the Meredith College campus on Race Day will be for those who have VIP passes.
Team registration URL: http://www.komennctriangle.org/komen-race-for-the-cure/race-information/ Click on “TEAMS”, then
search for team name: NC Roadrunners
Contact Tammy Crafton at: tammy@talusmusic.com
Contiuned on page 13
April/May 2012
who keep the informal, funky spirit of the original Idiots
going without making it too formal of an event. I was very
happy to complete my rookie Idiot Run and look forward to
many more runs with the Fellowship! v
April/May 2012
Uwharrie Mountain Run
Uwharrie Mountain Run
By Mike “Barnburner” Walsh
3am. Alarm goes off.
Seriously? Yeesh, I should
have just gone to see a band
in a club until closing time,
and stayed up. Maybe a
hotel would have been saner
the night before Uwharrie
Mountain Run, but at only
90 minutes drive away,
none of us can justify the
cash outlay. So, 75 minutes
later, I’m climbing into Jeff
Sackaroff’s seriously pimp
loaner car with Charles
West for a big day out in the
Uwharrie.
Uwharrie Mountain Run is
one of those legendary races.
All the old timers have stories
of when they ran 40 miles
through waist deep snow
– and they are all true. These
ultra races started in 1991,
and by the time I started
running it (twice for the
20miler, once for the 8miler)
three local runners were
organizing it. All low key, all
very cool. Today it’s a race
that has national attention
and fills in minutes instead of
days, and is organized by the
folks at Bull City Running.
moving. At least according
to the TV, there are yeti in
the Uwharrie also, so I’d
advise picking yourself up
QUICKLY unless you want
to be yeti-chow.
But, it’s all doable. It might
even fall into that category
that Gary Cantrell calls
“candy ass” because not only
does it have aid stations,
but has them about every
3 miles. And they are well
stocked too, about as good
as any you’ll find at ultras.
Pre-race coffee for free at the
chapel parking lot, bag drop,
campfire, and nice finishers
pottery awards… yeah, we’re
good with all this.
So, then it was time to run
it. The 20-minute start delay
wasn’t the greatest, but it did
allow time to visit.
There are only two types
of ultra runners – those
you know well, and those
you’ll know well soon.
And the reader might
as well understand the
“tribes.” While you’ll get
some independents out there
(including those training
for U100), or “tribes” from
Charlotte, you will see local
runners from Mangum
Track Club (with great ultra
runners, put on awesome
low-key ultra events, and say
things like “Jonathan needs
an easy overnight run, so
he’s looking for company
on a quadruple shirt run
leaving from the Dog Pen
at midnight.”) Then you
have Carolina Godiva Track
Club (they’ve been running
this for years, and they have
some seriously fast people,
and they all have huge smiles
on their faces.) And finally,
the Trailheads from Chapel
Hill who have footwork on
the rough stuff like you’ve
never seen from running
their network of trails, all of
which have been named and
memorized.
Continued on page 15
Finally, as we were all getting
nervous about burning
further daylight, we were off.
The hills start immediately
with a big climb up a gulley
that finally tops out into
barely run-able rough stuff.
Before long though you are
into some spots where you
can stretch out a bit. But the
hills are never far between,
and the 40 milers, and most
of the 20 milers, are going to
be doing some walking.
We drop off the first finishers
at 8 miles, and then settle
into a rhythm. I’m happy
with running with people, or
on my own, just so long as I
can get into a rhythm, and
I enjoyed catching up with
some people on the way out
to the turn.
Technique for stream
crossings is like a religious
debate between those who go
straight through and those
who rock hop, but luckily
the water was low this year in
any case. And there’s a heck
of a hill at mile 16, but then
it’s most rolling into the 20mile point.
So, what is it? It is one tough,
rocky, rooty, nasty course in
the Uwharrie National Forest
that will hand your tail to
you and leave you begging
for mercy no matter which
distance you pick. As the race
info says, you WILL twist an
ankle, and nobody is going to
carry you out, so you better
pick yourself up and keep
And they all have cool trail
names too! All the tribe were
well represented and made
for an energized group dying
to get started.
So far, so good, at the
turnaround. I’d figured out
some nutrition strategies
that absolutely were NOT
April/May 2012
April/May 2012
working for me, and made
adjustments. And my sciatica
was completely at bay while
I was running, so I felt good
as I came into the 20-mile
finish with a 4:45 split to
make the big turn back to
the start.
Here is where a lot of folks
hurry too much, so I took
the better part of 10 minutes
to change tops, change
socks, get a coffee off the
table (yep!) and make sure I
grabbed a flashlight “just in
case.”
It was fun greeting incoming
folks for the first few miles
on the way back, but then
it got sparse, and I figured
I’d better find something to
focus on quickly here.
My rhythm was coming
back, and I realized that
a sub-10 hour finish was
definitely doable. It was
exactly the mental focus
point I needed, and by 10
miles to go, I had repeated
the chase-socialize-pass
routine on probably 15-20
people. All those mini-goals
definitely took my mind off
the accumulating pain and
fatigue.
with the rocky nature of
those trails (and the yeti).
The last couple of miles get
tough, especially because
you know you are close, yet
the trail is so rocky as to be
dangerous to run quickly.
But before long I could hear
the finish line and see the
campfire. Jeff was there to
greet me as I crossed in 9:45,
Jeff having finished about 8
minutes earlier.
It’s a great race on a great
course, and if single-track
trail running is your thing,
it’s an absolute must. I don’t
know that I’ll always be lucky
enough to get into UMR
with the demand it has, but
I’m thrilled to have been able
to run it 4 times, especially
this last time. v
The second I finished I knew
I was happy to have taken on
the 40 miler – and had felt
that way all day long.
A while later Charles came
down the mountain having
set himself a good moderate
pace consistent with his
goals.
What amazed me more than
anything else were the people
that continued to finish as it
got darker and darker – that
is a brave accomplishment
My 15th Myrtle Beach Marathon
My 15th Myrtle Beach Marathon
By Ron Findley
Four ladies were doing the
run/walk regimen. I was
walking faster than they and
they were running faster than
I walked so we traded places
most of the race. At 20 miles,
two of them dropped back
and at 23 a third couldn’t
handle the pace. The lady
with the beeping watch kept
it up and was into a run and
passed me at 26 miles but
dropped something so I even
beat her.
I love the ATT Ten Miler.
I managed, for me, a very
respectable 91 minutes
on a very pleasant day to
get to the end of that race
and greedily gobbled the
proffered chicken sandwich
at the finish.
The knees were a bit wobbly
and a bit painful prior to
the City of Oaks Marathon.
However, a couple of ChoPat knee braces and some
Ibuprofen enabled the rest of
my elderly (don’t feel it but
that is how the newspaper
refers to those over a certain
age) body to complete that
impressive race in less than 5
hours.
A couple of weeks hence,
running the 8k Turkey Trot
caused some shooting pains
in the right knee but I still
managed to finish at around
46 minutes.
Two weeks later I went out
for a run and the right knee
nearly collapsed on me. After
another couple of weeks of
denial and my son telling
me I was limping badly, I
went to see the doc. I had
some X-rays that showed
no osteoarthritis and got
a shot of Cortisone in the
right knee, my pretty wife’s
admonition telling me that
her multiple Cortisone
shots had done little to no
good not withstanding. The
Cortisone shot did no good!
After some more limping,
some more pain and an
attempt to dissolve my
kidneys with copious
quantities of Ibuprofen, I
returned to the doc and got
an MRI on the right knee.
It showed Osteoarthritis
(possibly caused by a
waterskiing accident years
ago). Doc said he could give
me Cortisone shots a couple
times a year and I could
resume my jogging (at my
age I SHOULDN’T but DO
hate that word). I would have
liked to hug my doctor for
not telling me to stop jogging
but opted for thanking him
profusely.
Now I had run all of the
Myrtle Beach Marathons,
even the one that was snowed
out, and the organizers of
that marathon had called
me and said they would pay
my entry fee and invited me
to be in VIP seating at the
post race party at the House
of the Blues. For a runner,
those words are irresistible
– heck, we will run ten
marathons for a free tee shirt!
So I decided to continue my
training for that marathon.
What training? I had not run
since the first of December!
I sought counseling from
running friends. Which knee
brace was the best? One of
my ultra friends whom has
run Badwater a few times
and was recently was invited
to run a 135 mile
Ultra in Brazil,
suggested
the “Blue One”
from Cho-Pat.
I ordered the
Blue One.
It is pretty
good.
However,
I can still
only walk.
I was not
able to run.
So I
completed
a 17 mile
and a couple of 10 mile
walks. Do you know how
long it takes to WALK 17
miles??
We drove to Myrtle Beach on
Friday before the marathon
and I spent a fitful night at
the Breakers Resort.
The next morning, I woke
at 4:45 and spent some time
trying to find my Power Bar
breakfast and finally opted
for the left over pasta from
the night before and an
orange. I put the blue ChoPat on my right knee and
the black Cho-Pat on the left
one (I forgot to mention that
it has some arthritis as well)
drank my coffee, took my
Ibuprofen, packed my bag
with snacks and got to the
start. Later, my wife would
inform me that there was a
Power Bar next to the coffee
pot.
At the half marathon, it got
more lonely but “Karen”
joined me and asked if I
minded her walking with
me. She wanted to keep my
pace as long as she could.
No problem. She was from
Colorado and stayed with me
until about 17 miles. Shortly
after she dropped back,
“Cindy” asked if she could
walk with me for a while
because she liked my pace. I
found she lived in Asheville
and did her training on the
Appalachian Trail. She was
with me until 24 miles when
she needed a Port-a-Potty.
I finished in 6:13 Chip Time.
While that is a long time to
be out there, I did find that
it isn’t all that bad being
back where people are noncompetitive and love chatting
and laughing.
The pasta party at the House
of Blues was crowded but
a lot of fun. The food was
good. The beer was free
and they gave all of us that
completed all 15 of the
marathons a nice gift of
crystal champagne glasses
and a bottle of French
champagne!
I hope to be able to run it
next year but if I have to,
walking is not all that bad. v
Myrtle Beach Marathon, My Second Chance
By Esther Dill
Even though I was far back
of the 5:30 pacer, when I got
to the start line, I had to run
for a little while to keep from
being run over.
Thankfully, I was able to
walk after only about a tenth
of a mile because the running
hurt. I kind of enjoyed
walking and watching others
and when I neared the 6
mile mark there was a shout
out from fast Ben Dillon
who was at the 7 mile mark
across the Boulevard. Shortly
after that, another from a
friend from New York. Then
there were other spectators
saying things like “Go Ron!”
Finally, I realized that my
name was on my bib. Duh!
April/May 2012
In each of my PR races I had
the help of a pacer. My last
MB marathon was in 2009
when I finished in 4:56. I
asked Alex Guevara to pace
me that day. So once again
I asked him for another favor.
Our plans were set and Alex
would meet me at mile 11
and we would keep a comfortable 9:45 pace for a finish
of 4:15. This would give me a
10 minute cushion for a BQ.
Just 48 seconds off qualifying for Boston last October
in the Chicago Marathon,
I needed a second chance
marathon. I haven’t missed
coming to Myrtle Beach in
eight years, so my plans for
running this race was my
perfect excuse to come back
and run my next marathon
with my NC friends.
April/May 2012
The start of the race was 39
degrees, cloudy giving way to
sunny skies with occasional
6-7 mph winds by the ocean.
A perfect morning for a race.
I had a good pace going for
a 4:15 finish time in the first
10 miles.
I had the pleasure to see lots
of NCRC runners on the
course. This was the first
race I can remember where
I could get my pace without
having to zig-zag around
slower runners. I held onto
a good pace up to mile 8 by
“drafting” behind a woman
runner who was going the
same pace, but she slowed in
mile 9 so I passed her.
Right on schedule, Alex
paced me in from mile 11.
But my pace was falling off
and I was getting tired, so he
tried increasing my pace. I
was starting to have doubts.
My pacer did his best to
encourage me to get my pace
up, but I had a few 10:00
minute pace in miles 22-25.
finish. I pushed out a 9:00
minute pace in the last half
mile.
I crossed the finish line in
4:19, just 4 minutes off
my goal, but with a cool 6
minute cushion to qualify for
Boston! The results were not
verified until the end of the
day when I found out from
my NCRC friends that I
placed 3rd in my age group.
It was a great day celebrated
with my friends and some
champagne. v
At one point my pacer tried
to get me to drink a 5-hour
energy drink. I was far too
grumpy to accept and wanted
him to disappear.
From time to time I got back
on pace. But by mile 24 it
was rough and had a short
walk break. In the last mile
Alex broke off to let me pick
up my pace and cross the
Torched to Acquiescence
By Louise Guardino
tissue. Since I was to the extreme left and I could see shadows
coming up on me, I jumped up onto the grass and walked
(again) while fishing for a tissue stuck in my sleeve. Then,
back onto the pavement until once again I jumped back up
onto the grass (to walk, natch) while I fished for the very
elusive Sport Bean stuck, along with the car key, in the tights
back pocket. Around the bend left onto Oval Drive down to
a brick building housing the College of Engineering and the
U-turn taking us to Main Campus Drive.
February 25th brought NC Special Olympics Torch Run 5K,
sponsored by the NCSU Campus police. Whipped again.
Another win for the ravages of age (or sloth). Psychologically,
this course always defeats me. The Garmin klaxon sets up an
uproar and walking begins. But that’s the end of the story.
The beginning: Half a cup of coffee, half a PowerBar, two sips
of Red Bull and three Sport Beans on top of the usual vitamin
supplements, such as OsteoBi-flex, began the morning. A
cold wind blew through Centennial Campus. Runners were
anxious to get going. I saw Abie Harris and Neville Wood, in
racer’s shorts and short sleeve tech shirts – what can you say?
Crazy professionals! I moved up, shifting to the left, to get
out of the path of some youngsters. This put me into the 8
minute or less crowd which caused me to start off much too
fast at the 8:30 race start.
Down the curved Main Campus Drive we went. Thus began
the Garmin klaxon. I remembered this had happened last
year. I did not look at the Garmin but knew it was the heart
rate limit surpassed warning. Most of the runners stayed
to the right of the median prior to the upcoming left turn
but a few took the shorter route on the left. I didn’t notice
any cones specifying which route to take so I went with the
crowd. Left onto Achievement Drive. Beep, beep, beep. The
klaxon continued.
I was beginning to feel a little better at this point. Maybe I
could keep an even pace. Gusting to eleven mph, the wind
battered us as a headwind, a tailwind (finally!) and a side wind
along the route. Onto Varsity, holding my pace.
On partners, a young lady, Mary Pat, encouraged me on.
She asked if I ran many of these. I managed to gasp out a
response. We slapped hands and I trudged onward. Research
Drive brought the last hill. I have rarely jogged all the way up
this one and today did not disappoint. Three quarters of the
way up, I walked. Along came Mary Pat and we turned onto
Main Campus together. We decided to try to push to the
Finish ahead. I kept up with her until just before the Finish,
coming in about a second behind her. Turns out she is 21. I
bet she’ll be running a lot more races.
By the time I found Neville and Abie, they were already
dressed in winter clothes. It was windier and now colder. Just
right for the polar plungers who took to the water later. I
preferred getting warm. v
A third of the way up the hill I used the beeping as an excuse
to walk. No achievement for me! I decided to walk for awhile,
to shut the Garmin up. I returned to jogging before the next
left turn onto Centennial Pkwy, by which point the heart rate
showed 187 (once again, I had neglected to wet the contacts.).
It was still an effort!
The one-mile volunteer yelled out 9:10 (my Garmin data
shows it was 9:24.) I struggled on until it was time for a
Freezing at the Geezer Pleezer
Old folks – here’s a race
that gives you the chance
to beat the speedsters to
the Finish line. This year it
was at the cost of freezing
your butt off. Sunday, the
twelfth of February, was your
opportunity.
The morning brought
wind, 29° F, and another
Carolina Godiva Track
Club oddball race, the
freezing “Geezer Pleezer.”
I am not particularly fond
of the “geezer” appellation,
(I visualize a grizzled old
guy, drooling tobacco juice)
however, the race is indeed a
pleaser for those of us not of
the Facebook generation. The
race is certainly not limited
to oldsters. The youngest
participant was 7 and of the
68 hardy souls participating,
28 were under the age of 50.
I arrived at Carolina Friends
School in Durham around 9
a.m. for the 10 a.m. event.
As the name implies, this
race is made for a crone like
me. The older you are the
greater the head start given
in this four-mile race. Using
a creative chart, each runner
is assigned a head start time
based on age and gender.
For instance, males age 7
and age 71 shared the same
start time offset of 9 and ¼
minutes. I figured I would
be the first one out of the
gate, since females were
favored over males of equal
age. Surprisingly, I wasn’t.
76 year-old Martha Klopfer
had been assigned a head
start of 21 minutes. (The
chart cut off at age 74 for
females and Martha was later
given an earlier Finish time,
making her the 11th finisher,
to compensate for the extra
2 minute 51 seconds she was
shorted on her head start.)
While keeping warm inside
with the other runners,
I debated running with
my jacket. I was cold,
but worried about later
overheating. A tough
decision. Off came the jacket.
I went with my short sleeve
UnderArmor wicking shirt
topped by the long sleeve
Second Empire mock turtle
tech shirt. Gloves and ear
warmers helped.
Finally, the start. I watched
Martha leave, then took off,
cold, at my assigned 18:30
head start. I went a short
distance on the Friends
school track, out along the
side of the school and into
the parking lot. It was a long
way to the road.
By the time I got to the left
turn onto Friends School
Road, I was feeling it. (I
later saw that my heart rate
had gotten to 245, but a
knowledgeable source says
uh uh, I would have been
in tachycardia if that were
so. I had not wet the sensors
before race start, leading to
an erroneous recording. But
for sure, I was straining.) I’d
gone out too fast. I slowed
up, trying for a comfortable
pace. Martha was way ahead.
The sparsely populated
mostly wooded road
progressed gradually uphill.
My excuse to walk came
with a few passing cars and
Sweet Gum spine balls on
the grass I jumped up onto.
Begrudgingly, I returned to
the road and slow jogged to
the left onto Murphy School
Road at the mile mark. By
now my heart rate averaged
145. (Sweat had provided the
needed conductor!) I caught
up to Martha in another
half mile, anticipating that I
would soon be walking. The
road was flat, bordered by a
few widely separated homes
and farms.
Approaching the 2-mile
mark, I tried to retrieve the
Sport Bean I’d squirreled
away in the glove’s side
pocket. Gone! Aiii! I couldn’t
believe it. No sugar surge to
be had! Deflated, I dropped
to a walk. That’s when I
heard footfalls coming up
behind me. I wasn’t sure if it
was Martha or a guy, but I’d
expected to be overtaken any
time beyond the mile marker.
It was Catharine Wide, 62,
who had started five minutes
45 seconds after me. (And
finished three minutes and
25 seconds ahead of me!)
By Louise Guardino
We entered a gravel area and
I watched her disappear into
the distance. Back to jogging.
Onto Mt. Sinai Road. I
trudged, eventually reaching
the turn into Klopfer’s
farm. With no one in sight
I followed the arrows to a
pasture inhabited by four or
five blanketed horses. By now
I was barely fast stepping and
feeling nauseated.
Hitting the pavement again,
I was directed right towards
the side of the school and
back onto the track. I looked
back to see Abie Harriis, 78,
who’d started five minutes
after me, coming up the
paved area. On the back
side of the track, Catharine
Wides, now a spectator,
tried to pace me but it was
hopeless. Kick it when you
go around the bend, she said.
Yep. No way.
With less than 100 meters
to the Finish, I ground to a
walk. (Now there’s an unnotable First!) Until Abie
yelled at me and I picked up
my pace enough to stagger
across the line only 2 seconds
ahead of him!
I barely knew what was
handed to me at the Finish
(a huge chocolate bar) still
fighting the ill feeling. Once
it passed, I chowed down the
goodies awaiting the runners.
Next year – pockets for Sport
Beans! v
April/May 2012
April/May 2012
NCRC Race Calendar
NCRC Race Calendar
APRIL 2012
21
St. Timothy’s Spring Sprint 5K, 9:00 AM
www.secondempireseries.com
Raleigh, NC
12
Capital City Classic 10K, 8:30
Downtown, www.capitalcityclassic10k.com, www.active.com
Raleigh, NC
21
Greater Goldsboro Road Run 10K, 5K, 1 Mile, 9:00 AM
www.runtheeast.com
Goldsboro, NC
13
Run Like a Mother 5K & 1 Mile, 9:00 AM
www.runlikeamotherrace.com
Raleigh, NC
21
Tar Heel 10-Miler, Fleet Feet 4-Miler, 7:30 AM
UNC Campus, www.tarheel10miler.com
Chapel Hill, NC
19
Tech Trek 2012 5K & 1 Mile, 9:00 AM
www.ddespta.org/techtrek/
Raleigh, NC
21
NC Victim Assistance Network 5K, 8:00 AM
www.fsseries.com
Raleigh, NC
19
NC National MPS Society 5K, 8:30 AM
Bond Park, www.active.com
Cary, NC
21
3rd Annual Pine Cone Pacer 5K, 8:00 AM
www.dukeforest.edu/race/index/html
Durham, NC
19
1st Annual MCHS Mustang Race 5K, 2:00 PM
Middle Creek High School, www.active.com
Apex, NC
28
Run for Our Heroes 5K & Kids Dash, 9:00 AM
Downtown, www.runforourheroes.org
Raleigh, NC
19
Run Walk & Roll 5K & 1 Mile, 9:00 AM
www.runwalkandroll.kintera.org
Cary, NC
28
Angels Among Us 5K, 8:00 AM
www.angelsamongus.org
Durham, NC
20
NCRC Invitational Half Marathon & 10K Races, 7:00 AM
www.ncroadrunners.org, www.active.com
Cary, NC
26
Someone Special Like Me 5K, 8:30 AM
WakeMed Soccer Park, www.someonespeciallikeme.org
Cary, NC
MAY 2012
5
4th Annual Cary Park 5K & 1 Mile, 8:30 AM
www.fsseries.com
Cary, NC
5
WakeMed Cary Distance Festival 5K, 8:00 AM
www.active.com
Cary, NC
2
Run the Quay 5K, 8:30 AM
www.runnc.com
Fuquay Varina, NC
5
11th Annual Wake Forest Rotary 5K, 8:30AM
www.active.com
Wake Forest, NC
3
CapTrust 5K, 10K, and Half Marathon, 7:30 AM
www.midtownraceseries.com (see page 2)
Raleigh, NC
5
May 5th Hog Trot 5K, 3:30 PM
www.active.com
Smithfield, NC
9
Komen NC Triangle Race for the Cure 5K, 7:00 AM
www.komennctriangle.org/komen-race-for-the-cure
Raleigh, NC
5
Raleigh Jaycees Fit to Lead 5K, 9:00 AM
WakeMed Soccer Park, www.fittolead5k.org/event-info
Cary, NC
23
Clare’s Run for a Reason 5K & 1 Miles, 8:30 AM
WakeMed Soccer Park, www.runnc.com
Cary, NC
5
4th Annual Sarcoma 5K Run/Walk, 9:15 AM
Duke University East Campus, www.sarcomahelpinghands.com
Durham, NC
30
3rd Annual 5K Fredom Run 5K, 8:00 AM
www.active.com
Wake Forest, NC
6
Bay Six Southern 5K Classic, 7:30 AM
Downtown Fayetteville Street, www.southern5kclassic.com
Raleigh, NC
30
Raleigh’s Finest 5K & 1 Mile, 8:30 AM
Raleigh Fire Station 6, www.active.com
Raleigh, NC
12
Clayton Road Race 5K, 9:00 AM
www.townofclaytonnc.org
Clayton, NC
JUNE 2012
To have your race listed, send your event information to racecalendar@ncroadrunners.org
Log on to www.ncroadrunners.org for up-to-date race information. Please verify information with race contact, as we try to be accurate, misprints can occur.
April/May 2012
April/May 2012
Training Advice: Visualization & Planning
Training Advice
Submitted by Esther Dill • SOURCE: By Jeff Gaudette Published September. 9, 2011
Boost Your Confidence
Another advantage of visualization in training is the
opportunity to boost your confidence. It’s been well
documented that high confidence correlates to an increased
level of performance. By visualizing yourself succeeding, you
can subconsciously improve your belief in yourself and your
abilities.
Visualization and planning can go a long way on race day.
As runners, we’re always looking for that extra edge in training
to make us faster and more consistent on the race course.
Understandably, most of our efforts to improve are geared
towards the physical–lowering lactate threshold, increasing
muscle power, improving form. Enhancement to any of these
physiological systems is going to result in faster race times
and should be the main focus of your training plan. However,
if you’re already pushing your physical training boundaries,
it’s possible that adding mental planning and visualization to
your regimen can help you squeeze out that extra one or two
percent on race day.
Some of the world’s top athletes, from professional golfers to
Olympic track and field medalists, practice mental imagery
and visualization in their training.
Perhaps one of the most well-known examples of the power
of mental imagery is the gold-medal performance of Mark
Plaatjes at the World Championships marathon in 1993.
Plaatjes extensively practiced visualization techniques while
preparing for the World Championships, so much so that he
knew every undulation on the course and had “run” every
possible scenario of the race before he arrived in Germany.
When the real racing began, Plaatjes was able to summon his
reservoir of confidence and mental preparation over the final
miles and snatch victory just 3 minutes from the finishing
line.
Mental training and visualization clearly works for highcaliber athletes. Here are some specific visualization and
mental planning tips and strategies you can implement to
improve your performance.
In Training
You can practice visualization techniques in your training
to prepare for every possible scenario and to improve your
execution on race day. All it takes is 10-15 minutes a day to
increase your chances of success.
Be Specific And Detailed
When visualizing your race, be as specific and detailed as
possible. Imagine yourself at the starting line, surrounded by
thousands of other high strung runners–is it hot, is it cold,
what are you wearing? When the gun sounds, envision the
acceleration in your heart rate and the claustrophobic feeling
as the stampede begins. By conjuring up these emotions,
sights, and sounds, you can prepare yourself to remain
calm, collected, and execute your race plan in a chaotic
environment. The more specific you can be with the sites,
sounds, and emotions, the more calm and confident you’ll be
on race day.
Visualize The Good And The Bad
Likewise, visualize positive and negative scenarios. Let’s face
it, no matter how fit you are, a race is going to hurt at some
point. Imagine yourself working through those bad moments
during the race. This way, when they inevitably occur, you’ll
know exactly what to do and be confident you can work
through them.
Likewise, visualize what you’ll do and how you will feel
should something go wrong. What if your shoe becomes
untied or you have to go the bathroom? By visualizing these
scenarios, you’ll have a specific plan in place and instead of
panicking, you’ll be calm, cool, and collected.
April/May 2012
To enhance your self-confidence, try implementing selfaffirmation and self-talk into your daily routine. Spend 5
minutes each night before bed standing in front of the mirror
repeating specific, positive messages to yourself. The mirror
helps engage the visual receptors in the brain and helps
internalize the positive messages. Phrases such as “I am fit, I
am fast, I am going to win” tend to work well. Create your
own self-affirmation phrase and spend 5 minutes repeating
it to yourself. Before you know it, there won’t be a doubt in
your mind you’re going to perform on race day.
Before The Race
As race time approaches, you can’t help but get nervous.
After all the hard work you’ve put in, you don’t want it to
go to waste. Luckily, you can implement the visualization
techniques you used in training to reduce these pre race
nerves.
Recollect All Your Great Workouts
If you find yourself getting nervous before the race, start
thinking back to all the great workouts you had during your
training. Think back to that great tempo run you had where
you floated effortlessly over the road, or visualize your last
successful race and begin to conjure up those same feelings of
accomplishment.
During The Race
Racing is tough. There are no two ways about it. At some
point on your way to a great race or a new PR, you’re going
to hurt and you’re going to have self-doubts. Letting negative
thoughts creep into your mind is one of the easiest ways to
derail your performance.
Stay Positive With Self-Affirmation And Self-Talk
Before you begin the race, decide on a few easy to remember
mantras that will help you gain confidence and persevere
through any rough patches during a race. Make sure that
all the words in your mantra are positive. For example, use
“I am strong, I can do this” as opposed to “push through
the pain, don’t give up”. The second mantra elicits negative
connotations with the words “pain” and “give up.”
Likewise, you can employ mental cues to remind yourself to
focus on proper form when going up a hill or when you start
to get tired. I like the mantra “relax and go” in the last mile of
a race to remind myself not to tighten my face and shoulders
as I get tired. Find your positive mantra and use it when the
going gets tough.
Granted, no amount of mental imagery and visualization
during training and racing will compensate for a poor training
regimen. However, if you’re already pushing your physical
limits and want to take your race performances to another
level, incorporating visualization techniques into your training
and racing can provide the advantage you need. v
Focus On What You Can Control
We get nervous when we don’t know the outcome of things,
like when the killer is going to jump out of the shower in a
scary movie or how we’re going to feel half way through the
race. Take the focus off those elements of the race you can’t
control (your finishing time, your opponents, the weather)
and direct them to outcomes you can control.
Visualize yourself executing your race plan, going through
your warm-up routine, and even focusing on your breathing.
By directing your thoughts to those physical and mental
aspects you can control, the nerves will dissipate and you’ll
increase your chances of success.
April/May 2012
14th Annual North Carolina Roadrunners Club Invitational
Half Marathon & 10K Races
Sunday, May 20, 2012
4001 Weston Parkway
(bandwidth.com offices)
2012
Just downhill from Weston Parkway &
Harrison Avenue intersection
Half Marathon: 7:00 AM
10K: 7:15 AM
Registration info: www.ncroadrunners.org
www.active.com
The NCRC Invitational is considered to be one of the Triangle’s premier distance runs. In previous years, more than 1,000 runners
have participated in this event, which is produced by the North Carolina Roadrunners Club with the support of Inside-Out Sports.
This year’s proceeds will be used to support several local causes including the Tammy Lynn Center for Developmental Disabilities.
As in previous years, the 2012 NCRC Invitational will feature the roads and greenways of Cary and the wonderful bridle trails of
Umstead State Park. The routes for both races will begin on Weston Parkway near the bandwidth.com offices, proceed out Old Reedy
Creek Road to the Umstead State Park entrance, into and through the park on the Reedy Creek bridle trail to a turnaround point
within the park, and back to Cary and along the Black Creek Greenway to Weston Parkway and the finish line in the bandwidth.com
parking lot. Water stations will be available along both courses and post-race refreshments will be provided in the finish area.
Complete race information, including links to registration are available on www.ncroadrunners.org. Please e-mail race director Aaron
Quick at nc-invitational@ncroadrunners.org if you have specific questions related to the race. We hope you will join us on May 20
for another running of NCRC’s premier half-marathon and 10K race!
The 2012 NCRC Invitational has again been designated
the RRCA national championship 10K race and part of
the Second Empire Grand-Prix Spring race lineup.
April/May 2012
April/May 2012
By Elizabeth Mulley
Quote of the Month: “Here’s to all volunteers, those
dedicated people who believe in all work and no pay.”
~Robert Orben
In February, race director Rebecca Sitton organized the 32nd
annual Run for the Roses 5k. It was a cold and windy day,
but that didn’t stop the runners from coming out for a great
race. Despite the chilly temperatures, the volunteers arrived in
droves with smiles on their faces and a willingness to do what
needed to be done in order to make the race run smoothly.
Not only did NCRC bring in a lot of volunteers, several of
the local high school Key Clubs were there to lend a helping
hand. A big thank you goes out to Panther Creek High
School, Enloe High School, and Wakefield High School for
your hard work at this race. I’d also like to give a shout-out
to Mark Dowd for, once again, taking charge of the Pump-nRun for Run for the Roses.
If you know of any local high school students who need to get
some volunteer hours, encourage them to check out NCRC
for tons of volunteer opportunities!
Also in February was the NCRC Volunteer Appreciation
Celebration. Our 2011 Volunteers of the Year are Barbara
Stone-Newton and Charles West. See the write up for
more details. Thanks to Danielle Ackerman, Mark Dowd,
Terri Dowd, Jean Hagen-Johnson, Ken Hamilton, Rhonda
Hampton, Lisa Hathaway, Jennifer Morse, Carolyn
Quarterman, and Crystal Senter for putting together such a
great party.
Upcoming volunteer opportunities include Run for Our
Heroes 5K (April), The Capital City Classic (May) and
the NCRC Invitational Half-Marathon and 10k (May). If
you would like to help with any of these races email me at
volunteers@ncroadrunners.org. Be sure to check out the Help
Wanted section of this newsletter for volunteer opportunities
and keep an eye on the website, our Facebook page and the
NCRC Yahoo Group for updates on other upcoming events.
Please be sure to check your volunteer points totals in each
newsletter and let me know if you see an error. If you were
missed for any volunteer event please contact me. v
New Members & Anniversaries
Anniversary Members (Apr/May):
New Members (Dec/Jan):
John & Kim Adamof, Taylor & Madison (Raleigh)
Zonya Autmon (Raleigh)
Michelle Bernal (Raleigh)
Paul Bishop (Graham)
Randy Blaustein (Bethesda, MD)
Hamish & Ashley Clarke (Brooklyn, NY)
Kelly Cook (Raleigh)
Jenni Dry (Raleigh)
Claudia Mello/Tom Ferguson, Erica & Alyssa Cutchins
(Holly Springs)
Doug Fletcher and Laura Boone (Youngsville)
Abigail Johnson (Wake Forest)
Nathan Kirkpatrick (Durham)
Michele Knight (Cary)
Jerry Hung/Judy Liu, James & Jacqueline (Cary)
Robin Haden Rademacher (New Hill)
Rachel Elizabeth Smith (Cary)
Tammy Stewart (Cary)
Nathaniel Talbott (Raleigh)
Dawn White (Raleigh)
Robert William Viohl (Durham)
Vanessa Chance Young (Havelock)
5 Years
LouAnn Bakolia
Tim Hitch & DeAhn Baucom
Jim Belt
Andrea Burston
Kyle Cooper
Chris D’amico
Tom Marciniak
10 Years
Bruce and Nancy Bokish
Bob Dayoan
George Howe
Barbara Latta
Norma Lloyd
Emily Newkirk
NCRC Volunteer Program Points
TOTAL 2012 VOLUNTEER POINTS (03/01/2012)
Blanca Akers (4.5)
Charles Akers (2)
Joey Anderson (2)
Jeannie Armagost (2)
Anna Banka (2)
Brad Broyles (55.5)
Julie Bryer (2)
Joe Casanova (2)
Bev Cooper (3.5)
Chris Damico (2)
John Dawkins (3)
Esther Dill (24)
Ben Dillon (8)
Mark Dowd (3.5)
Terri Dowd (3.5)
Anjela Dukes (2.5)
Bryant Dukes (15)
Jennifer Ennis (2)
Wendi Godwin (2)
Louise Guardino (6.5)
Alex Guevara (4.5)
Frank Haag (3)
Jean Hagen-Johnson (17)
Robert Hall (2)
Ken Hamilton (6)
Rhonda Hampton (14)
Bob Hastings (2)
Susan Hatch (3)
Lisa Hathaway (7.5)
Lena Hollmann (4.5)
Amy Howard (2)
Lisa Howell (6)
Jerry Hung (2)
Darrow Johnson (5)
Sue Karnatz (1)
Meri Kotlas (21)
Blanca Akers (2.5)
Anna Banka (2)
Brad Broyles (2.5)
Bev Cooper (3.5)
Chris Damico (2)
John Dawkins (3)
Ben Dillon (3)
Mark Dowd (3.5)
Terri Dowd (3.5)
Anjela Dukes (2.5)
Bryant Dukes (15)
Louise Guardino (2.5)
Alex Guevara (2.5)
Frank Haag (1)
Susan Hatch (1)
Lisa Hathaway (2.5)
Lena Hollmann (2.5)
Martin Leivers (2)
Norma Lloyd (2)
Erv Love (2)
Beth Marcom (3)
Tammera Mesa (2.5)
Blanca Akers
Charles Akers
Joey Anderson
Jeannie Armagost
Brad Broyles
Julie Bryer
Joe Casanova
Ben Dillon
Jennifer Ennis
Wendi Godwin
Louise Guardino
Alex Guevara
Frank Haag
Robert Hall
Ken Hamilton
Rhonda Hampton
Susan Hatch
Lena Hollmann
Lisa Howell
Jerry Hung
Norma Lloyd
Erv Love
Jennifer Morse (5)
Dave Mulley (20)
Elizabeth Mulley (10)
Johanna Outlaw (6)
Bill Parquet (4)
Val Price (2)
Carolyn Quarterman (2.5)
Aaron Quick (2.5)
Robin Rademacher (2.5)
Dave Rouse (30)
Rebecca Sitton (40)
Bill Squier (2)
Sally Squier (4)
Barbara Stone-Newton (4)
Stephanie Tank (2)
Gail Utnage (2.5)
Mike Waldvogel (8)
Rebecca Weber (3.5)
Charles West (5.5)
Caryn Woodruff (2)
1st Quarter Club Meeting (2 points)
Feb/March Newsletter
April/May 2012
Deanna Ramse (2)
Dave Rouse (33)
Rebecca Sitton (50)
Rachel Smian (2)
Bill Squier (7)
Sally Squier (6)
Barbara Stone-Newton (6)
Amy Surrette (3)
Stephanie Tank (2)
Gail Utnage (2.5)
Mike Waldvogel (52)
Mike Walsh (5)
Rebecca Weber (5.5)
Charles West (12.5)
Dawn White (2)
Lauren Wilkins (3)
Caryn Woodruff (2)
Julie Wragge (2)
Run for the Roses (NCRC Only)
Brad Broyles (7)
Esther Dill (24)
Louise Guardino (2)
Sue Karnatz (1)
Meri Kotlas (21)
15 Years
Will Brown
Martin Leivers (2)
Norma Lloyd (4)
Erv Love (4)
Beth Marcom (5)
Tammera Mesa (2.5)
Jennifer Morse (19)
Dave Mulley (26)
Elisa Murphy (2)
Johanna Outlaw (13)
Bill Parquet (5)
Mika Partridge (2)
Jerry Paul (2)
Jim Piper (2)
Val Price (2)
Carolyn Quarterman (16.5)
Aaron Quick (2.5)
Robin Rademacher (2.5)
April/May 2012
Dave Rouse (3)
Amy Surrette (1)
Mike Walsh (2)
Lauren Wilkins (1)
Beth Marcom
Jennifer Morse
Dave Mulley
Elisa Murphy
Johanna Outlaw
Mika Partridge
Jerry Paul
Jim Piper
Carolyn Quarterman
Deanna Ramse
Rebecca Sitton
Rachel Smian
Bill Squier
Sally Squier
Barbara Stone-Newton
Amy Surrette
Rebecca Weber
Charles West
Dawn White
Lauren Wilkins
Julie Wragge
Volunteer Celebration
Mark Dowd (??)
Terri Dowd (??)
Danielle Ackerman (??)
Jean Hagen-Johnson (17)
Darrow Johnson (5)
Ken Hamilton (4)
Rhonda Hampton (12)
Lisa Hathaway (5)
Jennifer Morse (12)
Carolyn Quarterman (12)
Crystal Senter (??)
NCRC’s Member Race Results
Don’t see your race result? You can report all your races to Sue Karnatz at raceresults@ncroadrunners.org.
September 24-25, Rockingham
Hinson Lake 24-Hour Run
Joey Anderson 103 miles
Amy Surrette 63 miles
December 3-4, Rocky Mount, VA
Crooked Road 24-Hour Ultra
Amy Surrette 83.2 miles, 2nd F overall & VA state age-group record
January 7, Raleigh
Run for Young 5K
Dave Mulley 21:13
Cathy Ward 26:20
Louise Guardino 29:17, 1st F 70-74
Bill Squire 31:21
January 15, Houston, TX
Houston Marathon & Half
Tim Meigs 1:14:42 (Half)
Bob Lauck 5:52:48 (Full)
February 4, Uwharrie National Forest
Uwharrie Mountain Run (40 miles)
Mike Walsh 9:45:45
Gene Meade 11:58:32
February 12, Raleigh
Run for the Roses 5K
Tom Karnatz 19:35, 3rd Masters M
Gary Franks 19:44, 1st M 40-44
Cathy Ward 27:11, 1st F 60-64
Erv Love 28:19
Neville Wood 25:28
Bill Squire 33:50
Barbara Stone-Newton 45:35
February 18, Myrtle Beach, SC
Bi-Lo Myrtle Beach Marathon & Half
David Wood 1:39:50 (Half)
Lena Hollmann 1:51:22, 3rd F 60-64 (Half)
Paula O'Neal 1:57:25 (Half)
Aaron Quick 1:58:12 (Half)
Ron Wahulu 2:12:45 (Half)
Abigail Johnson 2:13:57 (Half)
Elaine Evans 2:14:35 (Half)
Mark Dowd 2:17:32 (Half)
Brad Broyles 2:27:27 (Half)
Susan Ward 2:39:32 (Half)
Raymond Dobson 3:14:17, PR, BQ
John Adamof 3:21:31
Ken Hamilton 3:34:52
Keith Boswell 3:48:00
Mike Walsh 3:47:03
Esther Dill 4:19:20, PR, BQ, 3rd F 60-64
Don Beardsley 4:23:55
Charles Akers 4:25:48
Damon Yudichak 4:31:43
Ken Polleck 4:37:24
Bobby Baxter 4:41:48
Ben Dillon 5:20:13
February 25, Raleigh
NC Special Olympics Torch Run 5K
Louise Guardino 29:25, 1st F 70-74
NCRC’s
Group Runs
Please verify time and place with the contact person.
Day
Distance
Contact
7:00am
Holly Springs: Somerset
Farm Subdivision
Community Center Parking
Lot
A small group, so far, of mostly men from the
neighborhood and close by. We generally run 6-8
miles out and back on lightly traveled roads and park
path at an easy pace of about 9:00/mile.
Patrick 577-7176
serenitynow2@earthlink.net
Tuesday
6:00am
Shelley Lake (Sertoma
Center Parking Lot)
We are a consistent group of pre- and postmenopausal women, along with several of
Jean Hagen-Johnson
childbearing age. We meet year-round to run 3-4 miles 833-0308
at a pace of 9:00 - 13:00.
Tuesday
6:00pm
Please email Bob for
meeting location.
Individualized interval workouts. Runners running at
least 15 - 20 mpw in 4-5 days recommended before
coming to the track workouts.
Bob Dannegger
rdannegger@nc.rr.com
Tuesday
6:00pm
Hardee's parking lot
Spring Forest & Falls of
Neuse
We usually run just over 3 miles, occasionally 4 or 5.
We may break into 2 groups with one group doing
11:00 or 12:00 and another group going a little faster
or farther with fewer walk breaks.
Jane Rouse
jane.rouse@yahoo.com
Thursday
6:00am
Center Parking Lot)
See Tuesday 6 AM
Jean Hagen-Johnson
833-0308
Thursday
6:00pm
Fleet Feet Store
Ridgewood Shopping
Center, Wade Ave.
See Tuesday 6 PM
Jane Rouse
jane.rouse@mfbonline.com
6:00am
Umstead State Park
Graylyn Drive Access, off
US 70
This group runs 6 - 10+ miles on the bridle trail. (Note: Emily Newkirk 833-4808
parking is permitted only on the west side of Graylyn.) enewkirk@earthlink.net
6:00am
Center Parking Lot)
The route is typically a 10-mile loop, although there
Georgia Hagen 787-8087
are many ways to shorten the distance. The route is run
georgia_khagen@yahoo.
on both greenway and sidewalks on Six Forks. The
com
pace ranges from about 8:30 to 10:30.
Sunday
Time Place
Saturday
(1st & 3rd
Sat. each
month)
Saturday
(2nd & 4th
Sat. each
month)
Walking Group
NCRC is about activity and has both runners and walkers. Although our numbers are small, the walkers are a dedicated and committed
group. Meet every Saturdays at 8:00AM at Shelley Lake. Walks vary from 2 - 6 miles. Everyone can maintain their own pace.
April/May 2012
April/May 2012
North Carolina Roadrunners Monthly Board Meeting Minutes
North Carolina Roadrunners Monthly Board Meeting Minutes
January NCRC Board Meeting
February NCRC Board Meeting
•
1/9/2012
Present: Brad Broyles (Presiding), Johanna Outlaw, Rebecca
Sitton, Mike Waldvogel, Charles West, Bob Hastings, Lisa
Howell, Dave Mulley, Amy Howard (AAH)
•
Brad opened the meeting at 6:05pm
•
Administrative Matters
• Minutes for November meeting – motion made by
Johanna to approve, 2nd by Lisa. Motion approved
unanimously
• Membership report (Brad) – “active memberships 430
households/435 for renewal with RRCA – 9 down from
last year
• Financial Report – (Mike W) presented the budget report
and proposed budget copies to board
Current Account Status: Operating: $10,119.55
Race: $12,447.48 Money Market: $50,179.12
TOTAL: $72,746.15
• Proposed awarding more grants and setting up a
committee
to review proposals, then present to the board. Barbara
Stone-Newton has volunteered to coordinate
• Mike stated biggest budget expense is newsletter
• Brad mentioned that budget will need to be amended due
to payment for airfare this year for those attending the
RRCA convention in Memphis
Other business
• Resolution Social Run – Brad mentioned this was a great
success
• Newsletter – Meri Kolas will complete newsletter for Jan/
Feb and will step down as editor – Esther Dill be remote
newspaper editor – Esther’s software will need to be
updated
• The board voted to spend $430 to upgrade Esther’s
software for newsletter
• Since newsletter will be late, ads will need to be adjusted
• Brad mentioned RRCA membership has been renewed
and the club has received certificate of insurance –
discussion to renew membership for USATF for this year
– the club did not renew last year but must renew this
year
•
•
•
•
•
•
•
•
•
•
•
•
RRCA Convention – will be held March 15-18th in
Memphis – Brad will not attend due to the conflict with
Tobacco Road Marathon. Mike mentioned if someone
attends the convention, they will need to report back to
the club
Race committee needs to be revamped to grow new race
directors
4th quarter meeting at TAF (now Cap Fit) was a big
success – Lisa mentioned that unless the speaker is from
Cap Fit next year, the club will need to find another
meeting space due to the requirement a Cap Fit employee
would need to be at the store after closing
Brad mentioned the success of the Resolution Social Run
on 12/31. 140 runners were on the sign-up sheet – great
exposure for NCRC
Brad mentioned Women’s Distance Festival was voted
Women’s Race of the Year by Endurance Magazine
Soup run in Umstead on 1/7 – 50 participants, including
NCRC, Godiva and Wake Forest clubs
Fat Ass Run - 1/21
Snoopy’s Social Run – 1/22
Brad – 1st Quarter – 1000 Mile Club meeting on 1/26 at
Cap Fit – speaker is Charles Meeker
Run for the Roses 5K – Rebecca stated there were 80
registrants and lead volunteer positions are filled – posted
to club website for course monitors – Rebecca will e-mail
board if she needs anything
Myrtle Beach – all rooms are booked – Anjela Dukes will
make reservations for pasta dinner at MB area restaurant
Dave Mulley- Volunteer Celebration will be held February
25th at Raleigh City Museum
A Google doc is set up for volunteers to check totals
Social runs/social series
-March – Raleigh Running Outfitters – 2 weeks
-April – Capital Fitness
-May/June – Horse Creek Greenway – on a Saturday
-July – Tri-Sports
Race team – Bob Hastings – find out who is interested
– does the club need to purchase race shirts/singlets?
-Possibly enter team in Tarheel 10 Miler
Meeting was adjourned at 7:10
April/May 2012
•
2/13/2012
Present: Brad Broyles (Presiding), Rebecca Sitton, Mike
Waldvogel, Lisa Howell, Dave Mulley,
Brad opened the meeting at 6:00pm
Administrative Matters
• Minutes for January meeting – motion made by Mike to
approve, 2nd by Rebecca. Motion approved unanimously.
• Membership report (Brad) – “active memberships” 438
households/466 in February/March newsletter
• Financial Report – Current Account Status: Operating $12,324.68 Race - $18,464.34 (includes receipts from Run
for the Roses) - Money Market: $50,187.64
• Dave Mulley presented proposed changes for earning
volunteer points. Motion was made by Brad, 2nd by Rebecca
to approve change. Motion approved unanimously. New
points structure is posted on NCRC website under
Volunteer Info.
• Mike discussed grants – Club would need to come up with
standards for grant proposals. Possible numerical system
to rank grant proposals - promote NCRC Mike to speak
with Barbara Stone-Newton about interest in working with
grant committee. Another question is how to deal with
NCRC club members w/proposals so the process is fair to
everyone – set benchmarks for how money should be used
(expenses, services, etc.). Brad mentioned group would need
to give out information to promote club (newsletter, press
releases). Possibly ask a representative from Fast Coaching
Academy (Sean or Gavin) to submit a report of how they
used the grant money to the board and possibly do a short
presentation. Contact Teri Saylor w/guidance for possible
press and invite Barbara Stone-Newton to the March board
meeting to do a “Grant for Dummies” presentation.
•
•
•
•
•
•
•
•
•
•
Run for the Roses 5K – Rebecca stated Tri-Sports was
wonderful – packet pick-up at Crabtree was bad due
to parking. Race went well with few complaints. Great
with Second Empire this year – only problem – e-mail
blast only being sent on Tuesdays. Some volunteers did
not get shirts. Dave will check with volunteers to try to
give out shirts. Dave made the suggestion to sell shirts
around 3:30 after race. Dave suggested a flyer be placed
in packet to remind runners to pick up chip before
race. This issue came up this year. A large quantity of
dog food was donated at race. Rebecca is taking the
donations to the SPCA. Rebecca to invoice Motorola
for booth.
Myrtle Beach – all rooms are booked. Rebecca will
make reservations for pasta dinner at MB area
restaurant.
RRCA Convention – not certain if anyone will be
representing club. No awards have been announced
Run Raleigh Half – Paula may need volunteers
Charity night @Nog – will be April 23rd, per Brad
NCRC Invitational – Aaron needs an assistant race
director. Lifetime Fitness came to Aaron with a possible
in-kind sponsorship of $5,000. Not sure if this is a cash
donation. Brad to check with Aaron and Charles to find
out the specific arrangement with Lifetime Fitness.
Adopt-a-Highway – March 24th
Umstead 100 – March 31- April 1st
Social runs/social series
March Series – RRO 2 weeks – Brad has confirmed and
will be host
April Series – Capital Fitness – confirmed and Lisa will
host
Meeting was adjourned at 6:55PM.
Other business
• Soup run in Umstead on 1/7 – 50 participants, including
NCRC, Godiva and Wake Forest clubs – should volunteer
points be awarded?
• Fat Ass – Well attended. Should volunteer points be
awarded?
• Snoopy’s Social Run – 1/22 – Mike mentioned this was a
good idea with good participation – possibly a yearly event
in late February or on Super Bowl Sunday before the game.
• Lisa mentioned possible breakfast social run to the Farmer’s
Market Restaurant.
April/May 2012
North Carolina Roadrunners Club, Raleigh, NC
Official Club Clothing
Order Form
Visit www.ncroadrunners.org/clubclothing.html for the latest appearl.
Short sleeve T-shirt Sale only $15
Brooks Ladies Core Run Shirt,
a true women’s cut top with cap
sleeves and short torso. Asics
Duo-tech Apparel System and
also Atomic Wash certified. (Runs
slightly small.) Retails for $25.
Women’s sizes: (sizes are limited)
In stock: Asics or Brooks Men’s Core Run
Shirt (depending on size), a relaxed fit
technical short sleeve featuring Asics
Duotech Apparel System and
also Atomic Wash certified.
Retails for $25.
Family $30: This membership is for families who have two or
more members who wish to join (only one newsletter will be
sent to a family).
Brooks Podium long sleeve
with loose-fit crew neck run
shirt, 100% moisture transfer
polyester technical fabric.
Retails for $28.
Sizes M. L, XL, XL
or $5 w/purchase of any other item
Air•E•Ator® multisport sock with mesh
weave that travel around the sock
to aid airflow and moisture
transfer.
Men’s Sizes Med 7-9, Lg 9 /2 -11 /2
Women’s Sizes Sm 6-8, Med 8 1/2 -10 1/2, Lg 11-13
1
1
Brooks Podium long sleeve with v-neck
run shirt, 100% moisture transfer
polyester technical fabric.
Retails for $28.
Sizes S, M. L, XL
Order Form
Make your check payable to: NCRC
NCRC — Club Clothing
PO Box 97336, Raleigh, NC 27624-7336
or email: president@ncroadrunners.org
Name
Address
Individual $25: This entitles a member to all the privileges of
membership, including the bi-monthly newsletter, discounts
in the Raleigh area running stores, the right to purchase club
clothing, compete on club teams, vote and hold office, and
fully participate in all club functions.
Item
Size
Qty
Amount
City/State/Zip
email or phone # (REQUIRED)
WAIVER - SIGNATURE REQUIRED
I know that running and volunteering to work in club activities are potentially hazardous activities. I should not enter
and run in club activities unless I am able to safely complete
any run. I assume all risks associated with running and volunteering to work in the club activities including, but not
limited to falls, contacts with other participants, the effects of
the weather, including high heat and/or humidity, the conditions of the road and traffic on the course, all such risks being
known and appreciated by me. Having read this waiver and
knowing these facts, and in consideration of your acceptance
of my application for membership, I, for myself and anyone entitled to act in my behalf, waive and release the Road
Runners Club of America, the North Carolina Roadrunners
Club and all sponsors, their representatives and successors
from all claims or liabilities of any kind arising out of my
participation in these club activities even though the liability
may arise out of negligence or carelessness on the part of the
persons referred to in this waiver. I also grant permission for
all of the foregoing to use any photographs, motion pictures,
recordings, or any other record of my participation in club
activities for any legitimate purpose.
Signed _________________________________ Date ____________
(Signature is valid for all family members.)
Shipping $3, add $1 for each additional item
Order Total
Subscribing $20: This membership is designed primarily for
the out-of-town runner who cannot get involved in the club’s
activities, but wishes to receive the newsletter.
Sale $20
White cotton running gloves displays
NCRC’s logo in blue. Sizes Medium
and Large.
DeFeet Socks - $7
The North Carolina Roadrunners Club was established in 1979 with over 500 members. Our group consists of runners of all
abilities as well as walkers. Membership in the NCRC provides a variety of group runs, local races, club events and marathon
destinations. Members not only enjoy running to stay fit, but to meet new friends and support our large running community.
MEMBERSHIP CATEGORIES:
Long Sleeve Tech shirt
Marathon Gloves - $5
North Carolina Roadrunners
Club Membership Application
April/May 2012
Signed _________________________________ Date ____________
(Parent or guardian if under age 18)
April/May 2012
p
New
p Renewal
Name __________________________________________
Date of Birth ___________________ Sex
pF pM
Street ___________________________________________
City/State/Zip ____________________________________
Home Phone ______________ Bus. Phone _____________
Email ___________________________________________
For Family Memberships (please list family member info):
Name __________________________________________
Date of Birth ___________________ Sex
pF pM
Name __________________________________________
Date of Birth ___________________ Sex
pF pM
Name __________________________________________
Date of Birth ___________________ Sex
p
pF pM
Yes, I’d like to volunteer at club races and other functions.
First Class Mail: Add $10 for first-class mailing of our newsletter and avoid bulk mail delays.
Mail your check payable to:
North Carolina Roadrunners Club
P.O. Box 97336, Raleigh, NC 27624-7336
(20% discount for 3 year subscriptions.)
Individual: p$25 1 year p$60 3 years
$______________
Family:
p$30 1 year p$72 3 years
$______________
Subscribing: p$20 1 year p$48 3 years
$______________
1st Class Mail: p$10 1 yr p$30 3 years
$______________
Tax deductible donation to NCRC
$______________
Total Enclosed: $______________
Register online: www.active.com g Individual Sports g Search Here:
North Carolina Roadrunners Club
May Series each Thursday
6th Annual April Series Every
Thursday at Capital RunWalk!
Start Time: 6:30 PM
May 3rd, 10th, 17th, 24th, 31st
April 5, 12, 19, 26 -- 6:30 p.m.
All runs start from the
Carolina Ale House
512 Creekside Drive
Raleigh, NC
Parking in back of Carolina Ale House
More info? http://www.ncroadrunners.org/Series/
MaySeries2011.pdf
•
•
•
•
Run the beautiful Capital Area Greenway.
5K option available each week.
Drinks available, maybe food.
Runs go on rain or shine, except in cases of
lightning.
• Every week a post-run (non-sponsored) social
at Carolina Ale House for those interested.
• Series party after the run on the final week —
NCRC buys appetizers!
• Did we mention great door prizes?
• Four different Downtown Challenge runs
• A different theme each week!
• Sports drink and water available pre- and post-run
32nd Run for the Roses, February 12, 2012
• Great post-run door prizes and raffle by our wonderful
sponsor, Capital RunWalk!
The 32nd Annual Run for the Roses turned out to be a cold
but beautiful day with new course records set in both the
men’s and women’s race.
• Social time and beverages afterwards at Café Caturra
Brett Howell crossed the finish line at 16: 09 beating the
old record set in 2010 of 16:12. Marisa Ryan was the first
woman to cross the finish line in 17:51 beating the former
course record of 18:40 set last fall during the Women’s
Distance Festival.
• Runs go on rain or shine, except in cases of lightning
We had 648 people register for the race and were able to
donate $3000 to Canines for Veterans. We also collected
over 500 pounds of pet food for the Wake County SPCA
Community Programs. Returning this year as husband and
wife, Josh and Kimberly Norton came all the way from
Virginia to run after getting engaged on the course last
year. We had runners come from Oklahoma, Illinois, South
Carolina and even Canada to participate in the oldest 5K in
Raleigh.
All runs start from Capital
RunWalk in Cameron Village
- 430 Woodburn Road
- 919-828-3487
- www.capitalrunwalk.com
A huge thank you to all the volunteers and many hours that NCRC members donated to make this event a success.
April/May 2012
April/May 2012
NCRC’s Adopt-a-Highway
Next scheduled litter pick up
Saturday, June 16th
Great Races for Good Causes TM
9:00 AM
Meet in the parking lot
at Shelley Lake
(Sertoma Center)
Contact James & Amy Howard (jh27511@gmail.com)
Members Wanted!
Let’s get together and give back to our
community and keep our highways clean.
Thanks to our March volunteers
Julio Bahamon
Louise Guardino
Frank Haag
Susan Hatch
Amy Howard
James Howard
Lauren Wilkins
Run Raleigh Half Marathon
April 15 Ð Raleigh
••  USATF Half Marathon and 5K
Race of Grace 5K
• • Start/finish at Cameron Village
••  Half route includes sections of Greenway and
great downtown views
April 29 Ð Raleigh
••  USATF 5K course passes historic buildings
and the Cameron Park neighborhood.
• • Overall and age group winners receive a
home-baked cake!
• • Benefits 3 local charities including SPCA
• • Post-race party with beer and fun
• • Benefits Womens Center of Wake County &
Urban Ministries
• • www.RunRaleighHalf.org
• • www.RaceofGrace.org
Flying Pirate Half Marathon
BaySix Southern Classic 5K
NCRC 2Q Club Meeting
Friday, May 11 - 7:00 PM
Backyard Bistro
1235 Hurricane Alley Way (next to PNC Arena)
919-851-6203
• Meet 1972 Olympian Jeff Galloway, national coach and
inspirational speaker
• NCRC schedule updates through spring and summer
• May 20 NCRC Invitational Half Marathon & RRCA National
Championship 10K Race presentation
• Catch up over dinner, drinks, or just over the table (members
responsible for their own tabs)
• Watch our social media for info on potential pre-meeting run
on the Loblolly Trail
• Plenty of social time, discussion opportunities, and door
prizes
April/May 2012
April 21-22 Outer Banks
••  First Flight 5K at the Wright Brothers
National Memorial at Kill Devil Hills
• • Half Marathon covers the 1st half of the
Outer Banks Marathon course Ð from
Kitty Hawk to Nags Head
• • Stay after the race for food, fun & beer!
• • www.OBXMarathon.org
May 6 at 3 pm Ð Raleigh
••  USATF 5K race thru Downtown
• • Great post-race party features live bands
••  1st beer included (age 21+)
••  Portion of proceeds going to Methodist
Home for Children
• • Hosted by Junior WomenÕ s Club of Raleigh
• • www.BaySixSouthern5KClassic.org
See our complete race calendar at www.PrecisionRace.com
April/May 2012
Have you always wanted to
run a marathon?
You can do it!
The Raleigh Galloway Training Program is the
official training program for the November 4, 2012 Raleigh City
of Oaks Marathon & Rex Healthcare Half Marathon.
Meet Olympian, best-selling author, and Runner’s World columnist, Jeff Galloway for a FREE MARATHON CLINIC to kick-off our
2012 half and full marathon training programs.
©2012 New Balance Athletic Shoe, Inc.
Date:
Time:
Location:
The New Balance 1080v2
Introducing our radical approach to
premium cushioning. With nitrogeninfused foam, the 1080v2 gives you a
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NEW BALANCE DURHAM
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We’ll show you how to
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recovery
NEW BALANCE RALEIGH
PLEASANT VALLEY
PROMENADE
(919) 510-9810
Contact:
Saturday, May 12, 2012
8:30 am - 11:30 am
Garner Performing Arts Center
742 W. Garner Road
Garner, NC 27529
Ron Wahula (919) 270-0365
ronwahula@aol.com
www.raleighgalloway.com
www.facebook.com/raleighgalloway
Produced by Phidippides Runners World, Road Runners Club of America, and Mizuno
newbalanceRDU.com
April/May 2012
April/May 2012
Nonprofit
US Postage
Paid
Raleigh, NC
Permit No. 1537
P.O. Box 97336
Raleigh, NC 27624-7336
www.ncroadrunners.org
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April -May 2012 eNewsletter - North Carolina Roadrunners Club

Transcription

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