SOUTHWEST - Gulf Coast Runners

SOUTHWEST
trides
DECEMBER 2015
GART
R
H NO
MITC
It’s hard to believe we are in the midst of the holiday season! Where did 2015 go?!?! While this is supposed to be a joyous time in our lives,
often times during the holidays relatively ‘normal’ people are overcome with anxiety, apprehension and most of all, depression. The cause
of these ill emotions can be multi-dimensional but generally it’s about expectations of things and people and the lack thereof. I have several
people in my life who have suffered from this common affliction and I bet you know someone, too.
Don’t worry, I am not going to turn this into an article that should appear in some self-help magazine but I think you’ll appreciate where I’m
going with this because it ties into running and because you are likely a runner you may be able to help a friend or a loved one get through
the holidays with a smile.
I know, since you are probably not a mental health professional, you are likely asking how you can help someone with holiday depression.
Well, the answer is simple... by example, silly! That’s right, every time you go out for a run you feel better when you get done, right? Not only
did you get your body moving and your metabolism accelerated but you also activated endorphins in your body that make you feel good!
Not only do endorphins make you feel better physically but they make feel better mentally and emotionally. The science is not important right
now but trust me, it is true --- running/exercise keeps most of us out of the doctor’s office and allows us to lead productive and happy lives!
So, why not take your little secret of good health and share it with someone you know who suffers from depression or another emotional
disorder? As simple as it sounds, running just might save their life!
The way you do it is very important. I mean, let’s be realistic, you’re not going to ask an overweight, sedentary person to go for a three mile
run with you tomorrow. However, if you are a close friend or relative you can share with them what running has done for you and how it has
improved the quality of your life in so many ways. Make sure you share with them how it has helped you overcome emotional obstacles
and allows you to focus better on your work and relationships. You don’t necessarily need to refer to that person as someone who needs
help. Just by sharing your story with them might be all they need to open that door of opportunity. Generally, runners are very giving people
and are quick to invite non-runners to join them for a walk or an easy jog. Once they take the bait they’re generally hooked! Keep after them.
Make sure they keep going... one step at a time.
So, this holiday season be a mentor to someone who can use your help and give them the gift of running!
On a happier note, the 2015 Gulf Coast Runner’s Holiday Party took place at the Naples Grande Hotel on Thursday, December 10th. The
party was a great success with good food, great music by the Good Bad Kids and wonderful camaraderie among fellow GCR members
and guests. A few folks got caught up with a good case of ‘Happy feet’ and we all had a terrific time celebrating the Holidays and
accomplishments of 2015!
Lastly, this has been a banner year for Gulf Coast Runners in so many ways. We have grown our membership to 1,100 members! Through
our races, donations and sponsorships, GCR, a 501c3, non-profit organization has raised nearly $350,000 for local charities whose work
would not be as significant without our help. Also, through our Youth Development Fund, we awarded 27 local high school seniors with a
record amount of $46,500 in much needed college scholarships and our Youth Team has grown tremendously, as well. I could go on about
our successes but none of them would be possible without all of the people who volunteer for our events and donate to our YDF... and to all
of you, I am thankful!
On behalf of our Board of Directors, I hope you have a happy and healthy Holiday Season!
Best,
FROM GCR COMMUNICATIONS DIRECTOR
jake@gcrunner.org
Happy Holidays Runners! Is it almost 2016 already?! This year has certainly flown by! 2015 may have gone by quickly but it was a
spectacular year for Gulf Coast Runners. The club has grown to 1,100 members this year! That is the most members we have had in the history of
the GCR running club. We crossed the 1,000 member mark last year and we continue to grow! Thanks for joining us again this year! As you know our
Gold Medal Club membership fees as well as many of our races and events throughout the year all raise funds for our GCR Youth Development Fund.
The YDF provides financial assistance to college bound high school senior cross country and track runners. GCR was very happy to award a record
$46,500 in scholarships to 27 local high school seniors this year! GCR also helped raise another $325,000 for local charities this year through races
and donations! As you know we also host several races, weekly training sessions, Bagel Runs, Dash ‘n Dines (which we had over 100 participants at
all 6 events!), and this year we joined the Adopt-a-Road campaign and clean up a portion of Golden Gate Parkway once a month! And last but certainly
not least, we had our largest race ever this year at the 2015 GCR Thanksgiving 5k in which we had 3,500 participants!! That was the largest running
event ever held in Collier County’s history! Is this a great club to be a member of or what?! Topped off with a great year-end Holiday Party at the Naples
Grand, this has been a fantastic year for Gulf Coast Runners!
Thank you for being a part of Team GCR, we look forward to sharing all of these great moments with you
again in 2016 starting with the Naples Daily News Half Marathon on January 17th!
Enjoy the Holidays, Be Safe, and Run It Out!
GCR Jake
WWW.GCRUNNER.ORG
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Since 1980
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FI N D
GCR
ON
Proud Member
of GCR
Since 2009
6100 N. Tamiami Trail, Suite #3 ■ Naples, FL 34108 ■ Email: MyAgent@MikeHornInsurance.com
(239) 597-1694 ■ www.MikeHornInsurance.com
SGT. JOE FRIDAY & JUST THE FACTS
by Dan McDonald
Safety is always an issue for runners. So be safe, wear reflective clothing, take out one of your earphones, and let someone know
where you’re running. When possible, run in a group and watch out for cars because they don’t always watch out for you. Ok,
there is this edition of safety tips.
Now, let’s laugh a little. I recently came across some hilarious quotes on running, so let’s establish this year’s top 10 Best Running Quotes:
1) “A good run is like a cup of coffee…You are much nicer after I have one.”
2) “You know you’re a runner when you refuse to pay $15 for a movie ticket, but you’ll pay $35 for a 30 minute 5K.”
3) “Let’s run a mile, and then drink like it was a marathon.”
4) “Not everyone can be a runner, someone has to sit on the curb and clap.”
5) “If you run 100 miles a week, you can eat anything you want. Why? Because: (a) You’ll burn all the calories you consume,
(b) you deserve it, and (c) you’ll be injured soon and back on a restricted diet.”
6) To a runner, a side stich is like a car alarm. It signifies something is wrong, but you ignore it until it goes away.”
7) “Start your run off slow, then taper.”
8) “Today I will do what others won’t, So tomorrow I can do what others can’t”.
9) “90% of running is half mental.”
10) “Athletes run track, everyone else is just playing games!”
There you have it…..Just The Facts!
Be Safe & See You Next Issue…..
When your journey from a dream
to a great story includes us, you travel better.
- our promise to you
Lee McCarthy
President
Ocean Cruises • River Cruises • Escorted Tours • Private Tours • Resorts
Safaris • Golf • Multi-Generational and Group Vacations
and even Business Travel!
Flights • Hotels • Car
36 9th Street S, Suite 3 • Naples, FL 34102
239-263-4433 • 800-925-7476
www.madtravel.com
GCR is excited to announce
our sponsorship program is
all NEW for 2016!!
We have race sponsorships
starting as low as...$250 per
race. Sponsor more than one
race and get a discount!
For more information on race
sponsorship contact: Laurie
Rose at laurie@gcrunner.org
or at (239) 262-3975.
We can’t wait to see your
name on our shirts!
RACING in BERLIN
GCR member, KLAREN ALEXANDER
ran the “43rd BMW Berlin Marathon“
September 25, 2015 in 4:15:40
WAY TO GO!
80% of ingredients in
beauty products have never
been tested for safety.
THE 5TH ANNUAL GULF TO GULF 80 took
place on a beautiful Saturday on October 17th,
2015. A record number of six person teams
participated this year and had a great time
running 80 miles from Naples to Sanibel and
back and raised much needed funds for the GCR Youth Development
Fund!
Every year, the top male, female and mixed teams are acknowledged
at the post race pizza party and every participant receives a new sea
shell and this year a beautiful fleece shirt!
Even more troubling, chemicals linked with breast cancer,
learning disabilities, infertility and other health issues are
allowed in the products we use every day.
We deserve better and we’re doing something about it.
WELCOME TO BEAUTYCOUNTER.
Beautiful products, made safe.
Kara Tabler
beautycounterkara@gmail.com
http://karadown.beautycounter.com
The relay race phenomenon is growing throughout the country and
it’s no wonder...the day is fun-filled with camaraderie, competition
and lots of sweat and pickle juice!
According to winning male team, Naples Beer and Running Club
captain, Todd Saunders, “I’ve run several relay races over the
last few years and this one has the most beautiful course along
the Gulf of Mexico beaches, is the best organized and has the
best shirts, awards and post race party every year!”
So, get your team together and look for registration opening up soon
for the 2016 Gulf to Gulf 80 on the GCR website!
10%
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GCR MEMUNT
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NEW YORK, NEW YORK
I had no intention of ever running the New York City Marathon.
It was never on my bucket list. Out of the blue came a message on my answering machine from a friend who
works for the New York Road Runners. She had a couple of spots in the marathon and wanted to know if I was
interested. I got the call on a Saturday. By Sunday I had decided that I wasn’t going to take her up on her offer.
The thought of training over the hot summer did not sound fun. I told my husband that I had been invited to run the
race, but had decided not to. He couldn’t believe it, and told me I had to. “It’s New York, it’s a once in a lifetime
opportunity,” he said. Later that day I talked to my daughter and she said the same thing. The next thing I knew I
was downloading a training plan.
The summer training was crazy hot, but the great thing about Gulf Coast Runners is that there is always someone
training for something. I met a young lady named Alex that was running the Marine Corp Marathon the week
prior to New York, so we ran our long runs together every Saturday usually starting at 5:00 am. Alex had a great
marathon, her first but I’m sure not her last.
All of my running friends that have done New York billed it as THE race of all races, sighting thousands of volunteers, the gigantic expo, the
amazing start on the top of the bridge, and the playing of “New York, New York” before you take off. They were so right. The whole event
was fabulous. The 7:00am bus ride to Staten Island, the 26.2 miles of cheering fans, the scenic route, the music, the fantastic finish in
Central Park, and of course the diverse people made it so.
I was lucky enough to share the bus ride and the 2 plus hours prior to our start time in the race village on Staten Island with Lianne Riley
Martin, a fellow GCR member and friend. In our start corral, we were surprised to run into Maria Lamb also from Naples. We had someone
take our picture as the three of us stood together on the top of the bridge for “God Bless America” and “New York, New York.” To say it was
emotional was an understatement. Only a runner could truly appreciate that moment; a combination of excitement, gratitude, and a little bit
of dreading the upcoming miles.
My two favorite parts of the race had to be the excitement of the start on the bridge and entering Central Park and heading toward the finish
line. The sun had come out and the park was gorgeous, with cheering fans in the grandstands on both sides. Having my husband and
daughter there made it even more special. Would I do it again? In a New York minute!
~ By Mary Iamurri
www.naplestriathletes.com
est. 1994
RUNNER SAFETY TIPS
If you run on the road where there are motor
vehicles or cyclists please run against traffic
at all times.
We also encourage runners/walkers/cyclists to NOT wear
headphones. It is difficult to hear voices and vehicles that
may be putting you in harms way. Please wear reflective
clothing or flashing lights when running in the dark. And
always let someone know the route you take.
Merry Christmas
CALL US TODAY FOR YOUR
INSURANCE REVIEW
239-263-3455
Shannon Morgan
DERMATOLOGY
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Lianne Riley Martin, PA-C
Comprehensive insurance packages
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Physician Assistant
239.596.9337 Phone
239.596.9466 Fax
2235 Venetian Court, Suite 1
Naples, FL 34109
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As healthy as
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3 AREA LOCATIONS TO SERVE YOU:
1976 Tamiami Trail North • (239) 263-2855
6434 Naples Blvd. • (239) 594-0065
1016 Immokalee Road • (239) 593-4998
Run fast and eat lots of burritos!
German beer was flowing, Brats were grilling, Oom Pah bands were playing and Lederhosen
clad revelers were dancing the polka at the 3rd Annual GCR Oktoberfest on Saturday, October
17th at the Pavilion Shops/Naples Cyclery.
Thanks to the folks at Naples Cyclery and Fit and Fuel this collaboration with GCR offered an authentic Oktoberfest
featuring German style food, beer, music and fun...all under a huge tent with seating for over 400 people! Every one
received a 20 ounce German Beer mug including a beer!
Naples Cyclery President, Mark Trudeau commented on the festival, “As a beer lover and world traveler, I’ve been
fortunate to attend the Munich Oktoberfest and this GCR Oktoberfest comes very close in matching the authenticity
of the historic annual Munich event. Not only does GCR stage great races, they stage great parties, too! I can’t wait
for next years Oktoberfest!”
While GCR loves to provide it’s members with good,
quality events, it’s important to note this event is
a fundraiser for it’s pride and joy, the GCR Youth
Development Fund. To that, we wish to thank all of our
sponsors who so generously donated to this event!
See ya next year!
GULF COAST RUNNERS YOUTH TEAM by Cassie Barone
The Gulf Coast Runners Youth Team has been off and running since August. After a great Summer Run for Fun session, the team was in
great shape to kick off the start of its fifth year. To date, we have almost fifty runners from ages five to fifteen participating! This fall season
the team has focused on Cross Country with an emphasis on building endurance and learning the importance of team work. We have
travelled to two meets in Collier County where we have been able to race with other school based teams. We have also had the opportunity
to race the 1 kilometer races after several of the GCR 5 kilometer races this Fall. The entire coaching staff is very proud of the athletes that
come to practice and give all of their effort. Everyone comes into the season with different levels of fitness, some as beginners and some
as seasoned runners (even as ten year olds!), but it is only with commitment and hard work that our runners experienced the improvements
they have this season. And some of our runners have even earned State accolades! Congratulations to eighth grader, Brady Gibson who
was crowned the Florida Middle School State Cross Country Champion and the GCR Gulf View boys Cross Country team that placed second
overall in the State Meet in Lakeland.
As the Cross Country season is coming to a close, the athletes and coaches are excited to gear up for an exciting track and field season.
Athletes will have the opportunity to try many different track and field events such as the 1600, 800, 4x100, Long Jump, High Jump, and
many others in between. The Cross Country season will continue through December 16th where we will then take a short break. We will
be back at it for the Track and Field season on January 11th. Practices are all still the same on Monday and Wednesday evenings from
5:30-6:45 at the Naples High School Track and Saturday mornings from 9:00-10:15 at Fleischmann Park. For more information on the team
or if you would like to sign up for the Track and Field season, please visit our website at gcryouthteam.org or contact Coach Cassie Barone
at cassie.barone@ymail.com or 239-248-4265. We are also always looking for more coaching help. So if you have a passion for running
and are interested in joining the GCR Youth Team’s coaching staff, please contact Coach Cassie Barone.
CONGRATULATIONS GULFVIEW!
BOYS XC 2ND IN STATE, GIRLS 9TH!
Brady Gibson capped off an unbelievable season by being crowned
the “Florida middle school state cross country champion”. He
went right to the lead at the start of the race (At Holloway running
park in Lakeland) in a field that included over 325 runners. These
were county champions and teams from all over the state, and they
threw moves at Brady throughout the course, but he responded to
every one. When he came out of the woods with the lead and only
a quarter-mile to go, the gvms contingent went wild and chills went
down my spine.
Brady is the first champion from collier county in the history of this state running event (non fhsaa
sanctioned so our Gulfview runners run for “gulf coast runners”). The rest of the boys were equally up
to the challenge, from the most demanding competition and course they have ever seen. The team also
earned a placement as the best in Collier history. The boys placed as “state runner-up”, out of over 35
teams that had to qualify to compete. Only Belen Jesuit Preparatory Axademy out of Miami could best
our little “school by the gulf” The boys earned state recognition, a podium acknowledgement, team
hats, and a STATE trophy for their unprecedented success. It was truly an unbelievable day the team will
never forget.
The girls team competed without our full complement of varsity runners and still managed to be one of
the top ten teams in the state. Zoe D’Antonio lead the girls charge with a 65th place finish. She was joined
by teammates Siersha and Kiera Schrack, Riley Mitchell, and Diana Vega in their accomplishment of
being named one of the state of Floridas best teams.
The teams had an “end of season party” after school to cap off the celebrations!
2425 Tamiami Tr N | Naples, FL 34103
239.434.2800 | www.BighamJewelers.com
Social SCENE.....
by Joanna Citarella
It’s that time of year again when the holidays are almost upon us and things can get hectic. For many of us it can be challenging
to strike a balance between enjoying the season while staying focused on our training and fitness goals. Fortunately GCR is here
to help! Between now and the end of the year we have a calendar full of social and athletic events, combining races and training
runs with just the right amount of fun for a happy and healthy holiday season.
As the weather cools and the humidity drops, now is a great time to put all those miles you logged in the summer heat to good
use and sign up for a race. Your next opportunity to run is the GCR Bagel Run on Saturday, December 26th at Naples on the Run.
Follow that with the Naples Daily News Half Marathon on Sunday, January 17th, 2016. For all GCR race and social activity please
check the website at www.gcrunner.org for detailed information on all of our events and to sign up online.
Whatever your plans, we wish you and yours safe and happy holidays; and to
our seasonal members, we are looking forward to welcoming you back and
seeing you out there on the road!
Wishing you and yours
safe and happy holidays!
2016 Naples Daily News
Half Marathon
January 17, 2016
7:00 am
Cambier Park
Join us at 6:30 am for GCR Bagel Run
December 26, 2015
April 2, 2016
www.gcrunner.org
at Naples on the Run
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GCR Members 10% off Custom Made Orthotics
The challenge for physicians is that there
are many things that can cause nerve root
compression, such as tumor, infection,
fracture, moderate to severe inflammation,
muscle spasm, disk herniation, spinal
stenosis, lateral recess stenosis, arthritis
and many more
a
c
i
t
a
Sci
Diagnostics typically involve x-rays, MRI,
EMG/NCV’s
Sciatica is a term that refers to posterior leg
pain that can begin at the gluteal fold and
radiate posterior/laterally down one or both
lower extremities
The pain can radiate to the knee or down
the entire course of the lower extremity, the
specific pattern can correlate to a spinal
cord level in the lumbar region of the spine
Symptoms can include but are not limited
to numbness, tingling and in more serious
cases can lead to muscle weakness and/or
temporary paralysis
The primary cause is nerve compression
that can occur at along the course of a
spinal nerve as it traverses the lumbar/
gluteal anatomy
The accurate diagnosis is critical because
the patient may not respond to the therapy
prescribed, If the diagnosis is not accurate
Treatment can be as simple as rest OTC
NSAIDs avoidance of aggravating activity
and a split or support
More complex/severe cases may require
aggressive rehabilitation, script medication
and in one out of 10 cases surgery may be
required
More people suffer from back pain than
heart attacks and cancer combined
Disc protrusion has become a common
diagnosis since the advent of MRI,
unfortunately 85% of all people who have
no back pain at all have disc protrusions,
the fact that MRI is not 100% accurate ads
an additional factor to the equation
One of the more commonly misdiagnosed
problems is actually caused by a small
muscle called the piriformis which is an
external rotator
When this muscle is injured or goes into
spasm it compresses the sciatic nerve
as it transverses the inferior aspect of the
gluteal anatomy
This is sometimes called runners sciatica
because of its common mechanism with
runners/triathletes
As a rule of thumb patients that do not
improve after 72 hours of rest, ice and
OTC NSAIDs should be seen, however if
the leg pain is accompanied by numbness,
weakness, loss of bowel or bladder control
they should be seen immediately.
~Dr. Kyle Nevius.
DISCOUNTS AVAILABLE TO YMCA MEMBERS!
Not a YMCA member?
Ask us about our YMCA Corporate
Membership Rates and Sign Up Today!
WE INVITE YOU TO
COME TRAIN WITH US!
Monday & Thursday 6:00 PM
Wednesday & Friday 6:00 AM
See you at the Greater Naples YMCA!
239.272.7811 •
LEAPING THE COMPETITION!
Form • Pace Change • Stride • Breathing
Race Strategy • Recovery
www.LeapfrogAthletics.com • coach@leapfrogrunning.com
Events
UPCOMING
Julia S. Fisher
TRAVEL CONSULTANT
December 19, 2015
8:00 am
Marco Hill Run
Publix, San Marco Rd., Marco Island
December 26, 2015
6:30 am
Bagel Run
Naples on the Run
January 1, 2016
7:00 am
Dave Cranor 5K
Lowdermilk Park
January 1, 2016
9:00 am
Big Dave’s Polar Plunge
Lowdermilk Park
January 17, 2016
7:00 am
Naples Daily News Half Marathon
Cambier Park
January 30, 2016
8:00 am
Run for the Paws 5K
Naples Airport
week to serve delicious
February 13, 2016
7:30 am
Gold Medal Club 5K
TBD
and
April 2, 2016
6:30 am
Bagel Run
Naples on the Run
April 9, 2016
7:30 am
Artis-Naples 10K
Artis-Naples
April 12, 2016
6:00 pm
Dash n’ Dine
Naples on the Run
April 16, 2016
6:00 pm
Beach Bum 5K (run on the beach)
Lowdermilk Park
+1 239 404 3784 (m) | julia@smartflyer.com | @JuliaSFisher
www.smartflyer.com
Wishing you all the best
this holiday season!
Open
BICYCLE CAFÉ
819 Vanderbilt Beach Road, Naples
Pavilion Shopping Center
239.514.3333 | www.fitandfuelnaples.com
seven days a
healthy food
locally -roasted
Panther Coffee
Coffee, Bicycles, Conversation ... Simple
Race Results, Maps, Registration and Club Info:
www.gcrunner.org
Locally Grown Organic Produce
Available at Naples Farmer Markets
Thank A Volunteer!
We could not do any of this without them.
New volunteers always welcome.
CSA Memberships Available
Visit Us Online At:
www.Collierfamilyfarms.com
(239) 207-5231
COLLIER SPORTS MEDICINE
ORTHOPAEDIC CENTER
AND
J. Keith Spain, MD, CAQSM
Primary Care Sports Medicine
Diagnostic & Interventional Musculoskeletal Ultrasound
Sports Medicine for all ages and abilities
Running Medicine ~ Concussion Care ~ Overuse Injuries ~ PRP ~ Fracture Care ~ Exercise Prescription
1706 Medical Boulevard Suite 201 Naples, Florida 34110
Phone: 239.593.3500 www.colliersportsmedicine.com
W
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One resolution I have made, and try always to keep,
is this: To rise above the little things.
~John Burroughs
VOLUNTEERS ALWAYS WELCOME!
Open 7 days a week.
Full service, sales and rental. Delivery available.
Fun • Rewarding • Much Appreciated
Sports Massage & Rehabilitation
Helping athletes achieve optimum health and
maintain an inner sense of well being.
Southwest Florida’s
Bicycle Source!
Weekly Group Rides
l
l
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GCR members receive $10 off any service.
239.571.4088
www.sportsmassagerehab.com
(Type GCR in the memo box when booking online)
~ New Location Open House ~
Come take a tour and meet our therapists!
January 10, 2016 • 4:00 PM
5006 Tamiami Trail North, Naples
Sports Massage & Rehabilitation
Thursday Ride, 6:30 p.m. 24 MPH
Spinderella Women’s Ride,
Monday, 6:30 p.m. 17 MPH
All rides leave from and return
to Naples Cyclery.
We Specialize in Eastern and Western Modalities:
Trigger Point ✦ Deep Tissue ✦ Medical Massage
Ashiatsu ✦ MPS Pain and Scar Therapy
Gua Sha and Cupping ✦ Thai Bodywork
Make an appointment with one of our skilled
therapists and enjoy the multiple benefits of
massage to help reach your maximum athletic
potential.
Tuesday Ride, 6:30 p.m. 24 MPH
Located in the Pavilion Shopping Center
813 Vanderbilt Beach Road
(239)566-0600
f Like us on Facebook
naplescyclery.com
Open 7 days a week.
Full service, sales and rental. Delivery available.
Southwest Florida’s
Bicycle Source!
Weekly Group Rides
l
l
l
Tuesday Ride, 6:30 p.m. 24 MPH
Thursday Ride, 6:30 p.m. 24 MPH
Spinderella Women’s Ride,
Monday, 6:30 p.m. 17 MPH
All rides leave from and return
to Naples Cyclery.
Located in the Pavilion Shopping Center
813 Vanderbilt Beach Road
(239)566-0600
f Like us on Facebook
naplescyclery.com
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25th Annual Great Floridian Triathlon (Iron Distance Triathlon in Clermont, FL) by Sara Weaver
In honor of the 25th Anniversary of the Great Floridian Ultra Distance triathlon held in Clermont, FL, every October, Sommer Sports offered free entry
to past finishers. Typically, Ironman distance triathlons can cost up to $700 for entry fee, so being Scot- Irish (i.e. cheap!) and looking for something
to keep me busy and exhausted to lessen the void of my oldest child (Summer) away at college, I took the offer. Clermont is located near Orlando
and is known for its steep hills that surprise anyone riding there for the first time. The slogan for the race is “Are You Tough Enough?” I was tough
enough more than a decade ago when I had not yet crested 40 and now I wondered was I tough enough now that I had already hit 50. I did make it
to the finish line, and for that, I was guilted by Mitch into writing a story for the newsletter! So as not to lose my readers in the first paragraph, I’ve
decided to go David Letterman style and present.....
My Top Ten Race Highlights at the Great Floridian Triathlon
10)Going airborne as I was yanked off the cot by 4 young, strong, and enthusiastic volunteers that were assisting with
wetsuit removal and hearing my friend, Allyson Holland, yelling in the background “Be careful with her, she’s tiny”!
Brushed myself off and laughed all the way to changing tent.
9) Huffing and puffing up one of the many steep hills on bike course while Iron Joe Bonness surges past me like he has a
motor on his bike, grinning and cheering for me.
8) Snaking slowly up infamous Sugarloaf Mountain on second of three laps, with my nose running and sweat dripping, as
Summer and Allyson yell and cheer for me, saying I look the best of the cyclists they’ve watched. Nothing like friends and
family to be liars, yet supportive!
7) Sitting in the shade against a white picket fence along a rural road, 95 miles into the bike leg, (sidelined with bike
problem that my remedial skills could not repair) dreaming of a long shower and a real meal, assuming that I was out of
the race and wouldn’t be running a marathon after all, Darn! Haha.
6) Meeting a young, handsome FedEx driver that I flagged down so I could borrow his phone and call Summer and Allyson
to pick me up. He graciously loaned me his phone and had a smoke while I tried to give directions to them when I didn’t
really know where I was, and they are not exactly known for their directional skills!
5) Having my bike in my hands ready to place in back of car since Allyson and Summer have arrived, only to have the bike
tech guy pull up and cheerfully state that he can fix my bike and have me back out on course. Goodbye hot shower and
meal of anything besides Gatorade and Cliff bars.
4) Watching as Allyson tells the guy to stop talking and hurry up and fix my bike. I am going on an hour on the sidelines, so
my sense of urgency left me over 45 minutes ago!
3) Changing out of hot, sticky, stinky bike clothes into light, loose running clothes, that stayed dry all of 5 minutes out onto
the run. Switching shoes halfway through run felt heavenly as well.
2) Being told by spectators and volunteers along the run course that I have a good pace going. I realized that anybody not
walking was considered to have a “good pace” going!
1) Being so lucky to have my friends and family, George, Susan, Allyson, and Summer waiting for me at the finish line, who
graciously spent their day supporting me during my special day! They dutifully took pictures, hugged me, and then based
on my wonderful appearance, escorted me despite my protests, to the medical tent, which is my usual post Ironman race
destination. Surprisingly, I met more fellow Naples racers there than I had on the race course! Memorable day and it was
all for Free!!
C. BRUCE MEERT, P.T.
Physical Therapist – ASTYM Certified
Achilles Tendonitis
IT Band Syndrome
Patellar Tendonitis
Plantar Fasciitis
Scar Tissue
Hamstring Strain
Naples (239) 261-4592 • North Naples (239) 592-5500
www.medicalandsportsrehab.com
Susan Cone & George Dondanville
239-293-6232
www.upacreekkayak.com
Naples-Marco ~ Rookery Bay ~ 10,000 Islands
THE TIMING CORNER.........
by Shawn Duffey
Help us to help you! One of the most important parts of accurately
timing an event is making sure the data that is entered into the timing
system is correct. As a race participant there are things you can do to
help us achieve that goal.
The best thing you can do in this regard is to sign up online! When
you register this way it ensures that we get your data quickly and
correctly. With old fashioned paper entries legibility/completeness is
a huge problem which leads to incorrect participant data, which then
leads to incorrect race results when your age is wrong, your name is
misspelled, or your gender is swapped. Online registration cuts down
on these types of errors dramatically and since GCR typically does not
charge anything extra for signing up online there is even less reason
to not do it.
If you do wind up filling out a paper form, please make sure it is
complete and legible. On race day especially runners are often rushing
and don’t think about the need for someone being able to accurately
transpose what they have written down. Please take an extra 10-15
seconds to make sure your writing is clearly legible.
Another great step you can take to help both us and yourself is to take
advantage of early packet pick up when it is available. When you pick
up early you are given your race shirt and race bib which has your
timing chip already attached to it. This allows you to get a few extra
minutes of sleep on race day since you can avoid all lines and head
straight to the start area. When you pick up early you also make the
experience better for other runners that have to pick up their packet on
race day since their lines will be shorter.
I will honor Christmas in my heart,
and try to keep it all the year.
~Charles Dickens
Mitchell L. Norgart
BROKER ASSOCIATE
239.404.7007 w 239.434.2558
mitch@gcipnaples.com w www.gcipnaples.com
Finally, try to handle your race bib with care. The electronics that are
contained within the timing device do not respond well to being folded,
crumpled, or sat on. When you attach the bib to your body make sure
it is secured (not flopping around) and clearly visible. This ensures
the most accurate timing results as well as allowing us to identify you
easily in the finish line video in case there is a problem.
Following these few simple tips will help us make your race experience
as trouble free as possible! Thank you for your support of Gulf Coast
Runners!
How are NATS and GCR Connected?
Many of our Gulf Coast Runner (GCR) members are also members of the Naples Area Triathletes (NATs).
The partnership between these two groups is a natural fit. Many runners find cross training is a great way
to stay injury free. Swimming and cycling fit right into that model.
Making it even easier to cross train, GCR has training running that also include an optional swim.
Wednesday nights from April to October GCR members meet at the Naples Beach Hotel for Mary’s run.
This run is a 3 mile loop and is followed by a quick swim in the gulf. It is great for all levels of runners and swimmers. Athletes training for the
Naples Fitness Challenge get an added benefit of training on the course. Mary’s run meets year-round for the run.
Friday nights from April to October GCR member meet for a social swim at the beach club. These social swims are great for all levels, and this
family friendly, social setting is perfect for meeting other GCR and NATs members.
This year, more than ever, it seems the crossover has grown. We have seen some of our members participate in their first triathlons, and some
became first time Ironmen & Ironwomen!
Thinking about triathlons? You will find a GCR/NATs member willing to help and guide you to your first triathlon finish.
For more information about NATs, check out their Facebook page: https://www.facebook.com/NaplesAreaTriathletes/
by George Dondanville
A step ahead of the competition…
RACE SERIES
I , along with the other members of the GCR
Race Committee( Mary, Joanna, and Tommy),
have organized and implemented the GCR
Race Series in an effort to bust attendance at
some of the GCR races as well as honor the
best “racers” in the club.
In particular I have used information provided
by Shawn Duffy and then manually worked
that information to create a race by race
standings that uses age graded scoring to
arrive at current standings as the Series has
progressed. There are still 2 races to go in the
Series and I intend to finish up the scoring for
the end of Series awards.
Racing teaches us to challenge ourselves. It teaches us to push
beyond where we thought we could go. It helps us to find out
what we’re made of. That’s why I love to run. I am a leader in
Naples real estate because I bring the same intensity to doing
whatever it takes to create the win for my clients, to ensure their
success every day. I am part of a real estate team that consistently
ranks in the top 10 of all real estate professionals in the United
States because I never, never give up. May I help you?
Yasmin Saad, P.A.
The Saad Team
4001 Tamiami Trail North, Suite 102 | Naples, Florida 34103
d 239.287.5101 | f 239.430.5262
yasmin.saad@sothebysrealty.com
www.TheSaadTeam.com
Sotheby’s International Realty and the Sotheby’s International Realty logo are registered service marks used with permission.
Each office is independently owned and operated. Equal Housing Opportunity.
All in all, I believe the Series has been well
received and will in the end accomplish the
goals as set out by the Race Committee. I
think with a tweak here and there the Series
should be continued next year, 2016. It has
been a pleasure to help implement the Series
which started as Joanna’s brain storm.
Congratulations!
FEMALE
1) Jeannie Rice ................................. 3.6856
2) Terry Guadi ................................... 3.0439
3) Amber Crowley ............................. 3.0189
4) Linda Moseley .............................. 2.9490
5) Alexandra Gardino......................... 2.9137
6) Karin Gsell .................................... 2.7828
7) Marilyn Duarte .............................. 2.7582
8) Lori Reckley.................................. 2.7417
9) Margarita Snyder .......................... 2.7369
10) Dresden Brunner ........................... 2.6944
MALE
1) Gary Romesser............................. 3.3456
2) Chris Reynolds ............................. 3.0736
3) Ted Blankenship ............................ 3.0607
4) Colin Williams (youth 15) .............. 2.9662
5) James Derham ............................. 2.9569
6) Robert DeFrancesco ..................... 2.9330
7) Cipriano Martinez (youth 15) ......... 2.8598
8) Thomas Cosgrove......................... 2.8313
9) Amalio Colon ................................ 2.7511
10) Troy Maksymetz (youth 19) .......... 2.7491
Great Floridian XXV — Are you TOUGH Enough?
by Joe Bonness
Twenty five years ago there were only a handful of ultra-distance triathlons worldwide and only a few choices in North
America, though not the holy grail of Hawaii this race was a stepping stone to Kona and a close haul from Naples to test our
metal in the full distance. Fred Sommers did his best to bring this race to the athletic level of the Hawaii Ironman. Even in the
early years the elevation change exceeded Hawaii’s. Hawaii over the years has flattened out but Great Floridian has remained
tough and this year it manifested in one of the hardest 112 mile bike courses of the 140.6 races. This was my first ultra 25
years ago and the one I chose to come back to after a five year rest from Ironman.
We started this year with a fully measured two loop swim. Wet suites allowed with the water temp a balmy 77° the max
to permit wet suites in an ultra-course. Great for life guards and a security blanket for those that fear the distance but this
would suck the sweat out of the Triathletes, we were duly warned. Even with wet suites all but one came in over an hour.
This defiantly was a full 2.4 miles.
The bike course started with a steep uphill I needed to fix a flat tire right out of transition. Counting the places I was giving up
as I sat filling my tire with leak stop. From there it was nothing but hills for the three loops of the 37 mile course. A course that
hit Clermont’s entire list of signature climbs the wall, Buck Hills Sugarloaf and twice over Hospital Hill totaling over 10,000 ft
of climbing. On my second lap many of the bikers were walking up the 6/10th mile Sugarloaf on the third lap the incline was
all walkers. It was a hot and windy day we had to focus on staying hydrated I opted twice to circle back and pickup missed
bottle hand offs.
Gary A. Layton, D.D.S.
Gentle Endodontics
and second opinions
(Root Canal Therapy)
For testimonials please visit:
www.GaryLaytondds.com
West Lake Professional Center
4959 Castello Drive, Naples
239-262-2677
I love this bike course, country scenic with challenging smooth
roads. Atop Sugarloaf you can see way past Disney World to the
space coast. Despite a flat repair and bottle circle backs I was
able to chase down all but the leader and was second onto the
run.
The run course has condensed down over time to running a
nicely shaded rail flat greenway with 2 mile out and 2 miles
backs both sides of the start area, great for spectators to see us
eight times over the run. I like that I can keep track of the other
runners. 10 miles into the run the leader collapsed, the heat had
taken its toll. I had the thrill of running in first place could my
weathered 60 year old body pull off another overall win? A brief
fantasy my legs, back and feet revolted. Bonk! The heat, bike
pace and dehydration reduced my pace to a run walk not being
able to recover until the last miles. My second lap I was 2nd
place into first place, crumbling into fifth place. Third lap held my
own, finishing 5th overall. 11:12
This is my type of race, challenging, not over the top fanfare no
four days of travel and four - five day minimums. We all know
each other and have our personal quests. Congrats to Sara
weaver 8th Female Overall, Mike Horn 8th OA 1/3rd course team
Moser 1/3rd Peter Lefferts swim bike Fran Fidler swim.
Can...I...Still...Run?
by Dr. Megan Lawton
Death, taxes, injury. These are the three things of certainty
within the life of a runner. And while various injuries have different treatments, a common question is “Can I still run?!”.
Let’s take the case of someone with plantar fasciitis (aka
heel spur). Typically the pain starts with the first few steps
in the morning, and eases out within a few minutes. The
pain can progress to not only the morning steps, but also
after sitting down for any period of time. More advanced
cases will be constant pain with any steps taken, with the
most severe not being able to bear weight at all.
The biomechanics of running involve the plantar fascia ligament to be elongated with the toe-off phase. If the ligament
is too tight, it can pull from the heel attachment and cause
inflammation (pain).
Generally, it is regarded as being acceptable to continue
running if the tightness eases out after a few steps of warmup running. A way to ensure this is to do targeted plantar
fascia stretching exercises before, during, and after a run.
To pre-empt the build-up of inflammation, icing the heel
area for 20 minutes after a post run stretch can prove beneficial. Over the counter or topical anti-inflammatories can
also help combat soreness. The condition may also come
to a point where a local cortisone injection would be the
best option.
Conversely, if there is pain with every heel strike, or even
limping pain after a run, it is thought to be a good idea to
take a rest until the inflammation settles down. A good
swim or easy bike can be a good alternative to the impact
to the heel area.
Frequently, these types of injuries occur very close to race
day, it’s simply Murphy’s Law. Things like increased milage, intervals, and worn down shoes can all be causative
factors. A solid milage plan (without make-up milage later
down the road after recovery) can take away temptation to
bump up the workouts too much. Intervals performed after
a thorough warm up and stretching will prevent abnormal
pulls and strains. Replacing shoes every 300-500 miles
(for longer distance runners, usually every 3 months) will
keep the integrity of the cushion and support needed for the
high impact.
With any lower extremity injury, and plantar faciitis specifically, the best treatment is always prevention. Stretching of
the plantar fascia ligament and the calf muscle on a regular
basis will keep these structures from becoming too tight,
pulling abnormally, and causing pain. Something that takes
five minutes per day in order to keep running without weeks
of rest is well worth the trade off!
K
g
5
n
i
v
i
g
s
k
n
Tha
RS
ST RUNNE
GULF COA
2015
What happens when 3,500 runners and walkers gather to do a Gulf Coast
Runners 5K Race on Thanksgiving morning? Well, most importantly
the residents of our homeless shelter, St. Matthews House are humble
beneficiaries of not only generous donations of clothing, toys and essential items
from our participants but also SMH receives 3,500 lbs of rice and beans! You
read that correctly. For every participant of the GCR Thanksgiving 5K Race, Moe’s
Southwest Grill donates one lb. of food to SMH! How is this possible, you may
ask? According to Moe’s SW Florida franchise owner, Michael Silverman, “As
a concerned community partner, we look at how we can make a contribution
and combining forces with Gulf Coast Runners towards helping the folks at St.
Matthews House is a very worthy cause that we take great pride in! There is
no reason why we would not continue to provide much needed food for many
years to come.”
This growing 5K run is staged in the heart of beautiful downtown Naples. The course runs
through the picturesque, Aqualane Shores and finishes at the famed Cambier Park where participants
are treated post race to pumpkin pie, apple cider and coffee.
Net proceeds/donations from the race benefit St. Matthews House.
Yochi Melnick
Sales Associate
Languages : Hebrew/ English
Direct: (239) 269-6527
Office: (239) 262-7131
Email: yochi.melnick@comcast.net
S
W
Coldwell Banker
Previews International
550 Fifth Avenue S
Naples, FL 34102
I
Opening doors For you
I ask not for a lighter burden,
but for broader shoulders.
~Jewish Proverb
Alexander’s Restaurant
Alexander’s Building
4077 Tamiami Trail North
Naples, FL 34103
239.262.4999
www.alexandersnaples.com
alexandersrestaurant@embarqmail.com
Fine American and European Cuisine
M
B
I
K
E
R
U
N
WWW.GCRUNNER.ORG
What does it mean to run on a track? Let’s start by thinking about what the track actually is, a
measured soft surface shaped like an oval, a controlled environment that will be constant each
and every run. Time and distance are precisely accurate, while GPS can often be slightly off.
Running on hard surfaces too often can be hard on our joints, while a rubberized track is much
more forgiving.
As a running coach there is no better place for me to see each every runner throughout a
workout. Most runners can learn proper run form with some individual guidance and the practice of
specific drills. However, the difficulty is not performing the drill, but in maintaining correct form throughout a
workout or race. By watching runners over the course of a workout on a track a coach is able to inform the runner
of what is happening as it happens. Ask any swimmer about the benefits of having a coach on deck to observe. The same hold true
with track running. By having an experienced coach to teach, motivate, and make changes as needed the runners will truly maximize
the available time.
Many runners believe that by stepping on a track they need to be running fast paced intervals to have use for the track. Easy effort
running, fast paced running and anything in between can be done on the controlled environment of a track. Do you have nagging knee
or lower leg pain? Maybe you’ve been dealing with diminished recovery from constantly pounding the pavement or sidewalks. I can’t
stress enough the importance of changing up the the running surface to something softer and more forgiving. If the surface is too
forgiving you can slow down reaction time slightly. Just one more reason why track running is so beneficial. It is soft enough to absorb
impact yet solid enough to improve reaction time.
If you didn’t already know how versatile a track can be, I hope you now have a clearer picture of what it can offer. No matter the runner,
and no matter the individual goal, the track can be an integral part of your training routine.
Hope to see you on the track soon!
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2132 Tamiami Trail North, Naples, FL 34102 | (239)213-2222
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specialty store since 1991.
WE PROUDLY CARRY TOP OF THE LINE BRANDS INCLUDING:
Brooks, Asics, Saucony, Nike, Mizuno, Garmin, Timex, Nathan,
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2116 Tamiami Trail North
(239) 434-9786
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We offer FREE gait analysis with every shoe fitting.
Naples Daily News Half Marathon Pacing Team
GCR Gear
Makes Great
Stocking
Stuffers!
by Dale Bondanza
Runner
Once again we will have a Pacing Team from Gulf Coast Runners for the
Naples Daily News Half Marathon. Danny Ripka and I will be co-captains of
the pace team. We are aiming to have finish time pace groups of 1:45, 2:00,
2:15, 2:30, and 2:45. I will personally be running the 2:00 pace group. We
have some volunteers already but we would certainly love to have two pacers
per time slot so if you’re potentially interested in being a pace leader please
send me an email at dalebondanza@gmail.com.
What does it mean to be a pace leader? Altruistically, it means helping
many other people aim for and achieve a goal that they might not be able to
accomplish on their own. It means helping someone achieve a PR. It means
being able to be inspirational, confident, and dedicated to a sport that has
given all of us so much. Pacing is a small give back to our sport and our
community that pays off “huge” both personally and in the lives of the people
you are leading.
What is the primary purpose of a pace leader? A pace leader’s primary
mission is to help people achieve a specific pace or time goal in a race. For
me, I choose the 2:00 hour pace group. This is a 9:10/m pace. As pace
leaders we make a commitment to get you there on time. A typical strategy
that I employ is to “bank” a minute in the first 2-3 miles; so I use the energy
and adrenaline of the start to run slightly faster than 9:10 – maybe 8:50 for
the first 3 miles and then slow back down to the 9:10 pace and hold that
consistently for the remaining 10.1 miles. This guarantees a finish time of
2:00 or under and gives us a minute in the “bank” just in case something
happens along the way. Each pace lead varies their strategy slightly but this
is the essence. Similar to other pace leaders I choose this pace group (2:00)
because I am confident that I can talk, hold a flag (with balloons), and stay
focused on maintaining a consistent pace for the entire race.
How to hook up with a pace lead? We’re hard to miss on race morning
(even when it’s dark). Look for the folks in the bright yellow singlets that say
Pacer. We are lined up at the starting line about 15-20 minutes before gun
time. We will be holding flags with our pace time on the flag and balloons
attached to it. That’s it! Introduce yourself to the pace lead(s) if you can and
let him/her know you’ll be running with them. We all know running in a group
is WAY easier than running by one’s self.
Do I need to sign up in advance? Nope. Some of the pace leads may be at
packet pickup but you will certainly also see them the morning of the race.
What if I fall behind or go ahead of a pace lead? Not to worry, pace leads
are there as a guide (a Sherpa if you will). They are there to let everyone know
where they are in the pack. If you see the 2:00 hour pace flag in front of you
than you know (at your current pace) you will finish slightly over 2 hours.
If you pass the 2 hour pace lead (me) I’ll say, “you got this” and you will
finish in under 2 hours. Again, I used the 2 hour pace group as an example
throughout but the same holds true for EVERY pace leader.
So, that’s it, come out, run the Naples Daily News Half Marathon and either
be a pace lead, hook up with a pace team, or just run your own race. Either
way, get off your butt and keep running. Peace and Calm my friends.
Did you know GCR performance apparel is for sale
at ALL races? Just look for the GCR table!
NOW AVAILABLE!! New Balance Tech T-Shirts
and Singlets in men’s and women’s sizes.
We also have Next Level T-Shirts, Headsweats Race
Hats and Visors. All branded with the GCR logo!
Show your GCR spirit at your next race!
ONLINE ORDERING at gcrunner.org COMING SOON!
Questions or suggestions about GCR apparel, contact
Laurie Rose at laurie@gcrunner.org.
RACING Out of Town?
Snap a pic in your GCR gear and send our way,
who knows where you may show up!
5K
You could be in our next edition!
Trail
13.1
TO
SAVE AT THESE LOCAL
BUSINESSES
REMEMBER TO SHOW YOUR
GCR MEMBERSHIP CARD!!
Chef Paul’s Paella - 10% off a paella party
Food & Thought - 10% discount on all purchases
Gulf Coast Runners - 5% off all GCR races
lululemon athletica Naples - 15% off
Moe’s - 10% off your bill
Movadria - 15% off services including massage and treatments
Naples Cyclery - 10% off most accessories
Naples on the Run - 10% off all merchandise
NCH Wellness Center - Corporate discount $41/month
Olde Naples Chocolate - 10% discount
South Street City Oven - 20% off food bill over $20
T2 Aquatics - 15% off any 3 month coaching service
Up A Creek Kayak Tours - 10% discount
OFFICERS
BOARD OF DIRECTORS
Mitch Norgart, President
Bob Carney
Chris Bowker
Joanna Citarella
George Dondanville
Steven Gust
Jake Hester
Jake Hazewinkel
Megan Lawton
Dave Levesque
Mark McGarity
Laurie Rose
Todd Saunders
Tom Kepp, Vice President
Sean Nolan, Treasurer
GCR GROUP TRAINING RUNS
MONDAY 6:00 PM
Naples On The Run
WEDNESDAY 6:00 PM
Front of Naples Beach Club
Mary Iamurri, Secretary
Gulf Coa
PO Box st Runners
8
Naples, 636
FL 3410
1
nner.org
running@gcru
97
(239) 434- 86
THURSDAY 6:00 AM
Naples Philharmonic
CONTACT MITCH
mitch@gcrunner.org
Business Card Ad ............................................... $80
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Half Page Ad .................................................... $240
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Lowdermilk Park
COME JOIN US!
Editorial deadline for the next quarterly newsletter is June 15, 2015. Submit electronic
articles to editor@gcrunner.org. This is your newsletter, feel free to contribute.
The
Makes
The Room
Chris Smith, Owner & GCR Member
Hundreds of
Hand-Knotted
Oriental Rugs in
All Shapes & Sizes
in Stock!
Special Discounts
for All GCR
Members
U.S. 41 @ 1st Avenue South | 239.434.9584
Tibetans | Custom | Wall to Wall | Exotic Hardwood
Since 1992
PRSRT STD
U.S. POSTAGE
trides
PAID
PERMIT NO. 35
NAPLES, FL
PO BOX 8636
NAPLES, FL 34101
January 17, 2016
Naples Daily News
Half Marathon
7:00 am
Cambier Park
Adopt A Road
Adopt A Road
John Clay 5K
Adopt A Road
Adopt A Road
Gulf to Gulf 80
Oktoberfest
August Dash N’
Dine
October Dash N’
Dine
Gulf to Gulf 80
y 5K
Thanksgiving Da