HERE - Manasota Track Club

Transcription

40 YE ARS OF F UN AND PAR T ICIPAT ION
MANASOTA TRACK CLUB
Serving Manatee & Sarasota Counties
V OLU M E 3 3 , NU M B E R 5
M ay 2 0 1 5
INSIDE
03
President’s Perspective
04
Minutes
07
Treasurer’s Report
10
Budget Report
11
At The Races
14
Coach Tips
16
Rate the Races
18
The Hot Spot
20
Events
21
Tidbits
22
Group Runs
Renew your membership
online at
imathlete.com/events/MTC
Kim Sheffield
Faces at the Races
Coaching runners has
been a passion with Kim
I met Kim Sheffield at
for some time, and in
Siesta Beach in 2005
many locations around
shortly after she and her
the world. Kim and
husband Mark settled
Mark Sheffield worked
in Sarasota. We were
for United Parcel Service
both in the parking lot
(UPS), and had assigngetting ready for one
ments in Singapore,
of the Tuesday evening
Germany, Belgium, and
MTC training runs that
England before finishran from the Pavillion
ing off their Working
area down to Turtle
years with UPS at the
Beach and back. Kim
company’s home offices
expressed an interest in
in Atlanta, GA. Mark and
coaching, so I put her in
Kim taught elementary
contact with Don Bickel, Kim Sheffield at Payne (pain) Park :)
grades at international
who was with the runschools at each post assigned, and coached
ning program at Sarasota High School. Don
after school sports (basketball, softball and
knew a good thing when he and Kim met,
running). Kim coached runners whenever
and her coaching involvement in Sarasota
she had the opportunity. Presently, Kim is
was “off and running”. Later, Kim became
leading track workouts at Payne Park and
head running coach at Out Of Door Acadonce a month on the Booker High School
emy. She left that position after two years.
track.
While Kim is busy with running and
Her coaching is based on a lifetime of
coaching, Mark is taking advantage of the
competitive running at all distances. She
conditions that make this a popular golfing
has a marathon best of 3:01, half marathon
community. He and “the girls” may be seen
time was 1:20, and she excelled at shorter
near the start/finish areas at MTC events.
distances as well. Kim’s 800 meter time was
“The girls” are Jasmine and Bayberry, two
2:17. Her mile time was 5:03 and 1500 meter
black labs who in their youth were show
time was 4:46 at age 39. It was in 2001 that
dogs. They are now ages nine and eleven
a coach convinced Kim to focus on the mile
and enjoy the attention they get from people
to see how fast she really was. Kim became
like me who can’t resist their friendly presNational Masters Champion one year and
ence. Oh, and Mark enjoys attention too!
By Guy Ealey
Continued on page 9
MANASOTA TRACK CLUB
www.manasotatrackclub.org
1
PLEASE VIS IT OU R WE B S IT E AT:
manasotatrackclub.org
Webmasters: Don Marshall – sarasotadon@msn.com • Patti Connors – patticonnors@outlook.com
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off University Pkwy
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Fleet Feet Sports
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894-3338
fleetfeetsarasota.com
Fit 2 Run
University Park
8123 Cooper Creek Blvd.
University Park
358-5100
fit2run.com
Fit 2 Run
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1400 Main St.
Sarasota
364-2600
fit2run.com
BOARD OF DIRECTORS
Newsletter information
President/Newsletter Editor
Kimmy Collister-Sterns: 539-3564; mtckimmy@gmail.com
Newsletter Contributions
All items to be included in the newsletter (articles, comments, race results, photos,
etc.) should be submitted to the editor by the 15th of the month for inclusion in
the next newsletter. Email submissions are appreciated. Please keep articles to
one page – due to the high cost of printing. Longer articles will be included in the
online newsletter on the track club web site.
Vice President
Kristy Ochsendorf: 757-589-9994; kbooth9@gmail.com
Secretary
Jan McNutt: 726-3585; mcnuttfour@verizon.net
Treasurer
Jackie Messmer: runjnke@verizon.net
Board Members
Patti Brustad: 650-6828; edugatorpatti@gmail.com
Jan Carpenter: 704-6228; jan.carpenter@ymail.com
Chris DeLeonardo: 404-8322; deleonardoc@gmail.com
Margaret Good: margaretgood@me.com
Tom Flanagan: 922-2639; tomflan1@verizon.net
Mark Kowalski: 961-5948; markkowalski70.3@gmail.com
Mariale Ryff: 587-0660; mariale.ryff@gmail.com
Michael Shaughnessy: 961-0154;
michaelshaughnessy@ymail.com
Cindi Wozniak: wozniakhome@verizon.net
Membership Renewals/Address Changes
Jenna O’Horan: johoran@gmail.com
Webmasters
Don Marshall: sarasotadon@msn.com
Patti Connors: 780-4913; patticonnors@outlook.com
Equipment Manager
Tom Flanagan: 922-2639; tomflan1@verizon.net
Out of Town Race Results
Tom Chambers: tchambers1@verizon.net
Tom Depenbrock: 966-3383
MTC/New Balance Racing series coordinator
Charlie Roediger: croed90503@aol.com
Bill’s Beer Run Race Directors
Kimmy Collister-Sterns: 539-3564; mtckimmy@gmail.com
Liz Moneymaker: lizmoneymaker@gmail.com
Scholarship Committee Chair
Steve Crane: 379-6790; run4yourlife1@aol.com
Summer Beach Run coordinator
Jan Carpenter: 704-6228; jan.carpenter@ymail.com
2
Race Flyers
All race flyers must be approved (Contact Vice Pres.) and prepaid (mail $60 fee to
MTC @ P.O. Box 5696, Sarasota, FL 34277). After approval, deliver 350 copies to
Business Resource, 1626 Barber Road, Suite B, Sarasota, FL 34240 by the
15th of the month for inclusion in the next newsletter. Please make flyers 8.5” X 11”.
To have your flyer included in the online version of the newsletter please email a
pdf of the flyer to mtckimmy@gmail.com
Newsletter Assembly
Newsletters are assembled each month at the Waldemere Fire Station at 6:00 P.M.
on the FIRST WEDNESDAY of each month. Contact Candace Yelton – 485-2161
for details.
Newsletter Advertising
Cards or inserts must be “camera ready” and must reach the editor by the 15th of
the month for inclusion in the next newsletter. Continuing ads will be inserted
monthly. To place or update an ad, please contact
Kimmy Collister-Sterns: mtckimmy@gmail.com
Ad RAtes:
Size
Business Card
1 month
$15
6 months
$75
1 Year
$135
Quarter Page
$30
$150
$270
Half Page
$45
$225
$405
Full Page
$60
$300
$540
Race Flyer
$60
(3.675"w x 2.375"d)
(3.675"w x 4.8"d)
(7.5"w x 4.8”d)
(7.5"w x 9.75"d)
(8.5" x 11")
Send payments to:
MTC
P.O. Box 5696, Sarasota, FL 34277
MANASOTA TRACK CLUB
President’s Perspective
the transformation! The picnic area looks
fantastic. I cannot for the Summer Beach
Runs!
Well, the Pines Run to Remember
marked the end of our spring racing
season. I didn’t get my sub-30 5k but that’s
okay. There’s always the fall!
Next up was the Pine View Python 5k.
It was a foggy and humid morning (check
I came very close though, thanks to
out the pictures on page 12 and see for
Kim Sheffield’s speed workouts. (Kim is our
yourself) so I didn’t expect super fast race
Faces at the Races subject this month, you can
times. Boy was I wrong! It was definitely
read more about her on the cover.) Kim coaches
a fast course … So many people had PRs
speed training groups for Fleet Feet Sports.
that day (Congrats Kristy and Rob)!! EveryI started training with her in January. Our
group’s goal race was the Life in the Son
one I talked to loved finishing on the track.
5k. My main goal was to beat my Life in
Closing out the month, brings us back
Selfie with Adam Bright at the pines run to remember.
the Son time from last year. Which I did.
to the Pines Run the Remember, our last
Second goal was to do it in less than 31
race of the spring and new addition to the
mins. Which I did. Streeeeeetch goal, sub-30 …
Coming up:
racing series. The course was really nice – flat and
Not so much.
May 19
mostly shady (which was good because it was a warm
Fun Run
morning). This too was a race with fast times! (ConI’m not bummed out. My pace has definitely
New Balance
Univeristy
grats Chris Dellemardo on your first sub-20 5k!!)
improved since last year and I know I’ll reach
my stretch goal this year. I just need to put in the
Coming up, we have the Fun Run and Brunch
May 24
work. Signing up for these speed sessions has been
on Sunday, May 24th at Maxine Barritt Park in
Fun Run
one of the best things I’ve ever done. Kim really
& Brunch
Venice. This is a free event for our members. The
Maxine
explained the benefits of doing different types of
MTC will provide some hot breakfast/brunch
Barritt Park ,
runs, how to do them, and at what pace. Before,
Venice
items, beverages (adult drinks included ☺). Potluck
I was just “going out for a run.” I never thought
on the rest, please bring a dish to share. Since it’s
about my pace. I just did the same thing every
the club’s 40th anniversary, we will have a great prize for the
time. I like changing it up with these hard workouts (Ok, I
runner who crosses the finish line at 00:00! We will also have
may complain a little at Payne Park, but deep down I enjoy
a great prize for the winner of the MTC trivia quiz (better
the torture!) If you’re looking to get faster check out Coach
start brushing up on your MTC facts people!) Oh, and we
Kim’s tips on page 14.
may have a little Bill’s Beer Run news that we might want to
drop that day. Come to the Fun Run & Brunch to find out!
April was one of our busiest months for races. We had
three! The Mote Turtle Run started things off. And that race
See ya at on the 24th!
was huge. They had record numbers this year, bringing in
Kimmy
close to 1,000 runners. I hadn’t been out to Siesta Beach in
mtckimmy@gmail.com
a while and when I got there on race day I was amazed at
VALUES MATTER
Janice Eakle, MD
Board Certified: Medical Oncology
America’s Healthiest Grocery Store®
FLCancer.com
MANASOTA TRACK CLUB
W FM .c o M /va lu e s M at t e r
1451 1st street | downtown sarasota | 941-316-4700
3
Welcome New members
Burroughs-Lear Family
John Cunningham
Mars-Hubble Family
Lavallee Family
Jill DeGuzman
Taylor Family
Joel Reed
Pere Family
Weitzner Family
Kim Livengood
Claudia Cardillo
Renee Miller
Holmes Family
Haley Murto
Routh Family
Carl Line
Loughrey Family
Nancy Henning
Sally Collins
Devin Beede
Bob Owens
Minutes of the Manasota Track Club
April 1, 2015
Present: Tom Flanagan, Jan McNutt, Kim Collister-Sterns, Chris
DeLeonardo, Kristy Ochsendorf, Jan Carpenter, Cindi Wozniak,
Margaret Good, Jackie Messmer,Cindi Wozniak
Absent: Mark Kowalski, Mariale Ryff, Patti Brustad Mike
Shaughnessy
Guests: John Stevenson, Dawn Wiley, Krystel Scott
Meeting called to order at 6:03 pm. Kimmy made a motion to
approve the minutes and Chris 2nd it. All approved.
Membership Report:
Kim reported that there are 698 paid memberships, 1,310 total
members.
Treasurer Report:
Chris distributed the March report. Jan Mc motioned for approval and Tom 2nd it. All voted to approve.
Upcoming Events:
Turtle Run 4/4, Pine View Python 4/18, Pines Run to Remember
4/25
Race Recap:
Jan C. reported all went well with Springfest with 770 runners.
SARASOTA MEMORIAL
URGENT CARE CENTERS
Urgent medical care for you and your family by
our emergency and family physicians.
Urgent Care Center at Heritage Harbour
1040 River Heritage Blvd., Bradenton, FL 34212
(941) 917-6440
Urgent Care Center at University Parkway
5360 University Parkway, Sarasota, FL 34243
(941) 917-1234
Urgent Care Center at Bee Ridge
5590 Bee Ridge Road, Bldg. A, Sarasota, FL 34233
(941) 952-4950
Urgent Care Center at Stickney Point
6331 S. Tamiami Trail, Sarasota, FL 34231
(941) 917-5678
Urgent Care Center at Venice
997 N. US 41 Bypass, Venice, FL 34285
(941) 952-4250
5 LOCATIONS OPEN
7 days a week, 8 am - 8 pm
smh.com/urgentcare
No appointments are necessary. Most insurance
plans are accepted and discounts are available
for self-pay patients.
4
Request for Sanctioning:
John Stevenson coach and teacher at Sarasota High is creating
a 5k “Running of the Nerds” for 11/8/15. The money raised goes
to the MaST science research class. Tom motioned to approve
sanctioning, Chris 2nd it and all approved. Jan Mc and Cindi will
be race consultants.
Update:
Dawn Wiley and Krystel Scott from Girls Inc. thanked MTC for
their financial support and updated the board on their program.
Krystel is now the leader of the Girls on the Run and they are
expanding the program to other schools.
MTC Budget:
Tom presented the 2015 MTC budget proposed by the
budget committee. Tom motioned for approval, Jackie 2nd it,
all approved.
MTC Scholarships:
Tom motioned we allot $12,200 for the committee to give to 12
candidates: $1,000 each and 1,200 for the Finnochario Award.
Other Business:
Kim Hull of Flow paddleboards is organizing a kayak/paddleboard event to donate money for the MTC scholarship fund.
40th anniversary T-shirts available until 4/15.
MTC tent was at Fleet Feet grand opening and 7 new members
signed up.
Meeting adjourned at 7:11 pm. Kim. made the motion, Chris 2nd it,
and all voted to approve.
Next meeting 5/6/15, Submitted by Jan McNutt
MANASOTA TRACK CLUB
The event is being presented by
Sarasota Athletic Association,
benefiting Operation Second Chance
SATURDAY
MAY 16TH 2015
START TIME
8:30 AM
LOCATION
NATHAN BENDERSON PARK
5851 NATHAN BENDERSON CIRCLE
UP
N
MA
FREE
IGN
DES
GRO
REGISTER
WWW.ACTIVE.COM
SRQ SUP & RUN 5K
WWW.RACERSIGNUP.COM
RACE DIRECTOR FELICIA COX
941-600-7135 | FELICIA358@GMAIL.COM
MANASOTA TRACK CLUB
5
VOTED BEST LOCAL SHOE STORE
THANK YOU SARASOTA AND MANATEE!
PICK MOM
SOMETHING
PRETTY
Celebrate Mom
with the latest
footwear and
apparel for a gift
that is anything
but ordinary.
ABOVE EXPECTATIONS. BEYOND SHOES.
941.921.3696
www.newbalancesarasota.com
Join our mobile text club for exclusive offers.
Text NB to 71441.
1872 Stickney Point Road, Sarasota, FL
8204 Tourist Center Dr., University Park, FL
6
MANASOTA TRACK CLUB
MANASOTA TRACK CLUB - Treasurer’s
ReportTrack Club, Inc.
Manasota
as of March 31, 2015
Date
Name
March 2015 Treasurer's Report
As ofSplit
March 31, 2015
Credit
Debit
Bank of Commerce
Balance
13,518.35
03/04/2015
jan Carpenter
464 · Supplies
45.00
13,473.35
03/04/2015
Kim Collister
464 · Supplies
53.28
13,420.07
03/04/2015
SpringFest
430 · Donations
350.00
13,070.07
03/20/2015
Jenna Horan
481 · Postage for Membership Mailings
44.10
13,025.97
03/20/2015
First Edition Printing
402 · Newsletter Printing
562.50
12,463.47
03/20/2015
Spotlight Graphics
463 · Printing and Copying
93.00
12,370.47
03/24/2015
1,000.00
13,370.47
240 · Race Management Fees
540.00
13,910.47
03/24/2015
281 · Newsletter Inserts
240.00
14,150.47
03/24/2015
210 · Membership Income
254.99
14,405.46
03/24/2015
221 · General Donations
45.00
14,450.46
03/26/2015
210 · Membership Income
795.00
15,245.46
03/24/2015
220 · Scholarship Fund Donations
Pineview
2,874.99
Savings Account (Scholarship)
1,147.88
15,245.46
10,621.11
03/06/2015
271 · Interest-Savings, Short-term CD
1.98
6,483.50
03/16/2015
2.02
2,518.58
03/20/2015
1.53
4,006.77
Total Bank of Commerce
See the Running Orthopedic Doc! Adam S. Bright, M.D. Board Certified, and Board Examiner Past President, Florida Orthopedic Society Schofield, Hand, & Bright Orthopedics (941) 921-‐2600 Ultra-‐runner, Ironman Finisher www.AbrightMD.com MANASOTA TRACK CLUB
38,875.42
For Your SKIN. For Your EYES.
For Your WELL-BEING.
Drs. Heidi K Anderson & Paul Brannan
Dermatology & Oculoplastic Consultants
5310 Clark Rd. Ste 201 | Sarasota | 941-925-3627
www.SkinEyeDocs.com
7
SAVE THE DATE!
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Fun
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B
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a
4
2
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a
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,
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7:30 AM
rk, 1800
a
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i
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a
B
e
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i
Max
e
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i
n
e
V
,
h
t
u
o
S
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v
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r
D
r
o
b
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Haar Sharky’s on the Pier and the Dog Park/Beach)
(Ne
the beach.
n
o
d
n
a
rk
a
p
n through the
u
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n
u
F
h
is
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n clock.
5
•
w
o
td
n
u
o
c
a
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me wit
Predict your ti
!
hing at 00:00
is
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fi
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fo
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iz
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a m!
Great p
start at 7:30
c
Countdown
lock will
the club!
y
b
d
e
id
v
ro
p
nd beverages
a
it
u
fr
,
s
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it
re welcome!
a
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• Hot brunch
m
e
it
t
s
fa
k
try or brea
Additional pas
te frisbee!
a
im
lt
u
d
n
a
,
rnament, trivia
u
to
le
o
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rn
o
C
•
Questions?
Contact Cindi Wozniak 284-7500
8
MANASOTA TRACK CLUB
Faces at the races
their club competes with other running
organizations in the region.
runner up the next in the mile.
Kim and Mark retired well from UPS.
Be looking for a series of articles that
They spend winters here in Sarasota,
Kim has/is writing for the MTC Newsletand during the summer months their
ter. These will be available during the
home is in Woodstock, VT. Yup, Kim
summer issues. If you are a runner who
coaches there too! Twenty miles away
feels may not be reaching full potential,
in New Hampshire, Kim has coached
or who may be wanting to focus on
high school for a number of years and
a distance other than what you have
been the volunteer coach for adults
commonly been running, Kim Sheffield
Tuesday night track (TNT) for the Upper
may be able to help you establish and
Valley Running Club. She is a foundreach new personal goals.
ing Board member that in 2005 formed
the Upper Valley Running Club, which
Among lessons that Kim learned
now has more than 200 members. Their
when she and Mark returned to the U.S.,
recently promoted program is a “couch
was from an Atlanta running coach, who
to 5k” coaching effort to take sedentary
taught “no matter what distance you
individuals to involved athletes. Their
run, if you want to get faster, you will
Kim (left) and a friend are ready to race!
membership includes runners from
need to devote time weekly for speed
age 25 to 75 and over. Kim says that in a small community like
workouts on the track.” Kim is devoted to helping runners get
Hanover, they have no trouble getting people involved in all as- faster, all ages, all distances, both locally here in Sarasota and in
pects of their programs, which includes a racing series in which the Northeast. Kim says “many joys come from your feet”!
Upcoming Events! For the Fit & Fashionable You!
Apr. 20-25 Administrative Professional Week! Purchase a $25 gift card
for only $20. Gift card valid starting April 26.
Apr. 22
Happy Earth Day! Special deals! From
&
May 1-10 Mother’s Day Vera Bradley Offers: Soft Fringe Scarf Gift
w/purchase • 25% OFF Signature Travel Styles
May 4-9
Handbag Happy Hour • 4 pm - 7 pm • Every Day!
RSVP at mollyssarasota.com • Refreshments
Special Offers & Deals • FREE Gift with every
Handbag purchase of $50 or more
May 10
Happy Mother’s Day! Free Gift for You!
Quality collections for women featuring
Shoes • Handbags • Jewelry • Gifts
1874 Stickney Pt. Rd., Sarasota • 941-921-1221 • www.mollyssarasota.com
Join our mobile text club for exclusive offers. Text MOLLY to 71441.
VOTED BEST LOCAL
GIFT SHOP
THANK YOU SARASOTA!
Next door to New Balance, just West of US 41 near South Siesta Key Bridge
MANASOTA TRACK CLUB
9
Budget Report
MTC Board Approves $65,800 Budget for 2015
The MTC is on very strong financial ground as a result of the continually successful Bill’s Beer Run. A finance committee consisting of Kim Collister, Chris Deleonardo, Jackie Messmer, Janie Denman and Tom Flanagan recently reviewed the club’s annual cash flow and recommended the
$65,800 budget shown below. The MTC Board of Directors approved this budget proposal on Wednesday April 1st, 2015.
As voted upon and approved, the club spent $5,983 more than it took in and drew down some of its cash reserves this past fiscal year
(largely through increased scholarships and donations). For 2015, based on the strong reserves, the board has agreed to continue with this
controlled process with an additional $3,000 in deficit spending.
Cash reserves were $45,102 at the start of the fiscal year and $39,119 at the end of the fiscal period.
INCOME
2014 Budget
2014 Actual
2015 Approved
BBR Registrations
15,000
17,192
16,500
BBR Cash Sponsorships
11,500
16,750
14,000
Membership Dues
13,200
14,838
14,500
Miscellaneous Donations
2,150
2,241
1,500
Newsletter Ads & Inserts
850
910
900
Banquet Reservations
6,000
6,474
6,800
Race Management Fees
4,200
3,850
3,500
MTC Ultra
5,000
5,185
5,000
Investment Income
100
69
100
$58,000 $67,509$62,800
2014 Budget
2014 Actual
2015 Approved
Newsletter (print & mail out)
5,800
7,513
6,400
Van (repairs, fuel & insurance)
2,500
3,454 2,500
Equipment (new, repair, rent)
2,300
1,977
1,700
Bill’s Beer Run
11,500
10,861
12,000
Community Donations
8,500
11,300
8,000
RRCA Membership
3,200
3,527
3,700
Awards Banquet
12,000
10,797
12,000
Board Operations
2,800
1,737
2,200
MTC Scholarships
6,000
12,200
7,000
Spring Social - Picnic
1,800
1,695
1,700
MTC Ultra
4,600
5,185
5,000
Membership Expenses
700
549
800
Summer Beach Runs
1,000
1,776
1,600
Fall Social – Relay Races
1,000
921
1,200
$63,700 $73,492$65,800
NET Cashflow
(-$5,700)
EXPENSES
(-$5,983)
(-$3,000)
Please direct any questions about the club’s finances to: Tom Flanagan - tomflan1@verizon.net
10
MANASOTA TRACK CLUB
At the races
Mote Run for the Turtles
Siesta Key, April 4, 2015
MANASOTA TRACK CLUB
By Kimmy Collister-Sterns
11
At the races
Pine View Python 5k
Osprey, April 18, 2015
12
By Kimmy Collister-Sterns
MANASOTA TRACK CLUB
At the races
The pines run to remember 5k
Sarasota, April 25, 2015
Photos by Kimmy Collister-Sterns & Jackie Messmer
For more photos go to manasotatrackclub.org/photos
MANASOTA TRACK CLUB
13
Coach Tips
Running Fast Means Training Fast
By Kim Sheffield
Track Etiquette
It’s pretty much simply put, if you
want to run faster then you must put
some hard efforts into your training.
Doing ‘track’ workouts doesn’t mean
you must be fast to do this type of training. There are many types of ‘interval’
training. Long intervals (800’s, 1200’s,
1600’s) and shorter intervals (200’s and
400’s) – are just an example. The longer
intervals are great for building stamina;
the shorter intervals are great for building speed. I use distances relating to
a 400m track. Very simple to calculate
pace and time and distance.
I read this article a while back, called,
“Train Like a Miler”….it said that if you
work on the shorter stuff, faster than 5k
pace, you will improve your race times.
Our heart works very hard during
these interval workouts. It works on
moving the blood more efficiently
throughout the body. And at the same
time, our body is learning how to buffer
the lactic build up going on in our muscle cells.
When we do interval training we are
training the cardiovascular and neuromuscular systems. Cardio is working on
the amount of blood pumped to where
it needs to go, and the force in which it is
pumped. You also are strengthening the
left side of the heart – developing that
muscle to be stronger as it pumps the
blood. We engage our fast twitch muscle
fibers when we train fast. We send a
message to the brain to pump the heart
faster, get the blood to our muscles to
make them work harder and to take us
where we need to go faster. (very simple
terms). When we run fast, we hopefully
run efficiently and economically. This
makes us run with more force and power
and we can hopefully, maintain this
strength of working out….longer.
Intervals…repetitions…however you
14
I thought it would be appropriate to inform folks
who may have forgotten about track etiquette or to
inform folks who do not understand “track rules”.
So, first of all, some distances to know - a normal
track is 400m. That is ¼ of a mile.
want to call them are lengths of time/
distance of running hard combined with
a specific time to recover before setting off to do it again…and again…and
again.
I like working on the track when it
comes to interval training b/c I like to
know exactly how long I’m running
compared to the time I running it in.
Everything is exact on a track. But you
can easily do intervals on a flat stretch
of road, field, even hills are considered
interval training. As long as you’re getting that heart rate up past 85% effort of
your Vo2Max.
My favorite workout when training
for the mile was 9-12x300m at mile race
pace (5min.), with 100m walk recovery.
That’s fast. Knowing I could do 2700m to
3600m at mile race pace with short recovery, was just the confidence I needed
in those important track races.
8x800m at 5k pace was a good workout when I was training for a marathon.
You won’t use too much speed in the
marathon (2.5% is anaerobic), but you
still need to develop all aspects of your
running. Not just endurance. Running
some 400’s for a marathon will keep you
strong that last mile of the race. Looking at Olympians’race times from the
800-1/2 marathon, their last 400m are
around 52 seconds. So…. Keep that in
mind when training. ☺
The straightaways are 100m, the curves are 100m,
Two straights and Two curves equal 400m. 200m is
a curve and a straightaway and it’s half the track. If
you run two laps, then you’ve run 800m, or a ½ mile.
(pretty high level math going on). 4 laps (4x around
the track) is a 1600m – which is 9m approximately
short of a TRUE MILE. High school track athletes run
the 1600m, or the 1500m depending on which part
of the country they live. Every once in a while you
will see the Mile offered. This is the true deal – the
MILE. Now a days, it’s the 1500m (at college and elite
level races). But the Mile was the real race before the
metric system took over.
Some etiquette:
When you are on the track and you’re warming up,
it’s best to run your warm up:
1) In the outer lanes
2) Opposite direction
3) Or even off the track, out on road.
When you are running your workout:
The faster runners run in lane 1. If you happen to be
in lane one, working hard, but you hear the pitter
patter and heavy breathing coming up from behind,
then you move over to the RIGHT. Let the faster
runners pass you on your left – the inside lane. (just
like driving a car).
If you don’t hear the faster runners coming, then just
stay put, they’ll work around you.
You may hear the words “Track!” This is normal. And
it is the key word informing you to move to the right
- allow the faster runners to go by without having
them change their effort and their pace as they pass.
When you run a workout, and you are in a fairly large
group, like 6 or so runners, try not to use up 3 lanes
wide. Tuck in to 1-2 lanes. Have two people lead the
pace for the first interval, then switch. Take turns
leading so you know what it’s like to run a certain
pace. If you go out too fast and you’re leading, the
gang will surely tell you! Not only is it a good way
to learn pacing, it’s a good way to block the wind
for your fellow runners. Always trying to help, aren’t
we? Besides, that outside runner who is 3-4 deep
across is running more distance than the person in
lane 1.
Be careful not to trip your fellow runner by running
so close on their heels. I tell runners to” back off “
from me – give me space if I feel they’re too close.
I’ve been clipped too many times; I am guilty of tripping others too. I tripped a gal in a national master’s
race once. Boy, did I feel awful afterwards. You live
and learn.
MANASOTA TRACK CLUB
),71(6648(67
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Runner Specific Therapy
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Priority Scheduling for MTC
Members
Most insurances accepted
Start the New Year on the right foot! Come get
the treatment and advice you need to successfully attack that resolution to become awesome.
Our therapists are runners too, so let us help you get back on
the road!
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www.fitnessquestpt.com
1705 S. Osprey Ave. Sarasota, FL 34239
Fit2RunMTC.May15.pdf
1
4/17/15
Phone: (941)957-3279
8:38 PM
C
M
Y
CM
MY
Fun2Run
CY
FOR THE RUN OF IT
CMY
Fun2Run
FOR THE RUN OF IT
K
UNIVERSITY PARK
Thursdays at 6:30pm
www.fit2run.com
MANASOTA TRACK CLUB
DOWNTOWN SARASOTA
Tuesdays at 6:30 pm
Downtown Sarasota’s Fun2Run will be temporarily
switching to Mondays during June/July/August to
support the MTC Summer Beach Runs.
15
Rate the races
By Terry Deshaies
The 10k medals were much bigger and nicer than the
5k medals. Someone with dyslexia must’ve ordered
the 5k medals, because they were “Dog” tags ☺ and
4th thru 6th got ribbons with the event name on
them.
I rate the races based on 4 criteria: organization,
the course, awards and post race party. Anyone
who would like to comment about a race can
email me directly at deshaitr@hotmail.com.
Life in the Son 5k and 10k: This race takes
place at the First Christian Church on Clark Road,
so In the name of the Fastest, the Slowest and the
Hilly Ground, it’s time to rate the Life in the Son…
can I get an Amen!!
The post-race party was once again filled with
sinful delights!! They had; hot dogs, pulled pork
sandwiches, pasta salad, homemade brownies and
chocolate chip cookies, M&M cookies, cupcakes, muffins, sliced oranges, bagels and Holy bananas ☺
This race is extremely well organized. The
parking is right in the church parking lot and the
packet pickup was located in the church yard.
This year they went with the tech shirt instead of
the tank top from last years.
I give the Life in the Son 5k and 10K a 9.8 out of 10,
I would’ve given it a perfect 10, but it forever to get
the results posted!! ☺
The quick 1,2,3 on upcoming races:
The course was pretty much the same as in past years. You
start and end in the church parking lot, then you head out
Clark Rd and take a left into horse country and subdivisions
you didn’t even know existed!! Luckily the roads are pretty
shaded, thank goodness, and you run past some very scenic
horse and cattle ranches. The 5k course was marked a bit long
at 3.15 miles and I’m sure about the 10k distance as I wimped
out and did the 5k ☺
Super Hero 5k: Takes place at Benderson Park, Holy new
race, Batman!!
The Porch Light 5k: Takes place on Siesta Beach, another
new race!
Fire Cracker 5k: Takes place in North Port, never done this
one either...man, I have really cut back on my racing!!
I must confess…I did the results for the Life in the Son race!!
See you at the races ☺
The awards were nice medals for 1st thru 3rd in both races.
Proud sponsor of the 2014 Bill’s Beer Run!!!
Casual atmosphere!
Great food!
Friendly service!
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the AMAZING Skillet Mac & Cheese - PEI Mussels
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Something sure to please every palate!
Please visit our website to take a peek at
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Hours of Operation:
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Thursday thru Saturday
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16
MANASOTA TRACK CLUB
RACINGDATES
SERIES
2015 RACING SERIES
2 0 1 5
2 0 1 5
January 17
Ringling Bridge Run
February 14 Scrub Jay 10k
March 7
Springfest 12k
March 21
Life in the Son 10k
April 25
Run to Remember 5k
October 10
Phillippi Shores 7k
October 25
Bill’s Beer Run
December 5 Jingle & Jog 5k
You must OPT IN to be eligible to earn points for the 2015 racing
season. You can sign up anytime of the year. Once enrolled, you will
start earning points. If you don’t sign up then you do not get any
points. To OPT-IN to the series www.manasotatrackclub.org
Racing Series Questions?
Email Charlie Roediger, 2015 New Balance/MTC Racing Series Coordinator at croed90503@aol.com
Please put Racing Series Question in the email subject line.
MANASOTA TRACK CLUB
17
The hot spot - What’s HOT for runners
“Luxury Liner” from Asics – The New Gel Nimbus 17
technology will allow for breathability,
moisture management, and is antimicrobial.
By Nancy Flanagan
For all the Asics shoe fans out there, get
ready for the next best thing from them –
the new Gel Nimbus 17 is out! I used to be
an Asics-only girl years ago until a neuroma
struck my right foot. I had been wearing the
Gel Nimbus shoe with great success over
many years until the nerve damage in my
foot required a different solution. So when
the new Gel Nimbus was released recently
I was so taken with the appearance and the weight
of the shoe that I just had to try it on – just for old
times’ sake. What a pleasure!
Another plus is the gender-specific
cushioning feature built into the shoe for
women. The women’s models feature a
lower-density top layer in the midsole,
which allows female athletes to better
enjoy the benefits of midsole compression. 3mm of additional height on
the women’s models helps to relieve
Achilles tension as well. What a
bonus!
As Asics says about this shoe – “It is a little bit
more revolution than evolution” in this new version.
They took some serious weight out of the shoe for
starters. It comes in at 8.8 oz. And with a nearly
seamless upper called the FluidFit upper, it feels like
a runner’s dream. When I put this shoe on my right
foot, I immediately felt seduced by the high level of cushioning and
the glove-like fit of the shoe. It has a sock-like feel to it and I could
instantly imagine myself running in this shoe. There should be no
irritation or friction caused by this seamless upper construction no
matter how many miles you are out for. Of course, due to the ultimate
cushioning this shoe may not be as responsive on the roads, but I
think my foot is going to love it.
In terms of shoe structure, part of the revolution of the shoe is
that the gel pods are now all one piece in the forefoot. The extended
Rearfoot and Forefoot Gel Cushioning system should definitely give
the runner a plush and luxurious ride. Additionally, the new top-ofthe-line ComforDry X-40 Sockline sits on top of the new full length
ComforDry lasting for the super cushiony feel of running on air. This
As for the aesthetics of the shoe,
that, too, is impressive. Although the
women’s model comes in 6 colors,
my personal favorite is the Deep
Blue/White/Hot Pink combination
with the Lightning/White/Hot Pink
being my next favorite selection. For Men, there are also 6 colors. In
this one, my personal favorite would have to be the Carbon/White/
Black combination since it is reminiscent of Ohio State’s scarlet and
gray colors! Second choice would be Lightning/Black/Flash Yellow.
This shoe has a 10mm drop for men and a 13mm drop for women
and sells for $150.00. For anyone that has a neuroma and/or other
nerve problems in their feet, I would seriously suggest you give this
shoe a spin. You might just find yourself doing a long run on a test
drive and not even realizing it!
Nancy is a local runner/MTC member who LOVES performance apparel with a flare. She is the Apparel
Buyer for Fleet Feet Sports Sarasota. She has expanded the apparel offerings at FFSS to now include 18 different women’s and men’s brands ranging from Brooks, Nike, Adidas, and Saucony to Lole, lucy, SkirtSports and
UnderArmour - and everthing in between for performance running, active lifestyle, yoga, and walking.
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1819 Main Street,
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Downtown-Sarasota
941-309-8989
6257 Lake Osprey Drive
Lakewood Ranch
Sarasota
Changing the Way You Look at Exercise...Forever! ®
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18
MANASOTA TRACK CLUB
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world class beers,
inspired by our passion,
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Tasting Room Hours:
Monday - Saturday 2pm to 10pm
Sunday 12pm to 8pm
6111 Porter Way, Sarasota, FL 34232 • 1.800.590.Bigtop
MANASOTA TRACK CLUB
19
A proud sponsor and member
of the Manasota Track Club
for years! Thank you for your
continued support and referrals.
Thinking about selling?
Give me a call for a FREE market
analysis of your property.
LINDA M. DRIGGS
CLHMS, REALTOR®
941.374.2920
1801 Main Street, Sarasota, Florida 34236
Kimmy Collister-Sterns . . . . . . . . . . . . . . . . . . . . 539-3564
May 24th
Fun Run & Brunch
Cindi Wozniak . . . . . . . . . . . . . . . . . . . . . . . . . . . . 284-7500
June-August
Summer beach runs
Jan Carpenter . . . . . . . . . . . . . . . . . . . . . . . . . . . . 704-6228
Nancy Flanagan . . . . . . . . . . . . . . . . . . . . . . . . . . 922-2639
June 25th
LECTURE: Core Values
June 27th
Walter White’s Birthday BAsh
Dave siegwald . . . . . . . . . . . . . . . . . . . . . . . . . . . .356-6470
September 24th
LECTURE: Picture Perfect Posture
Dave Ochsendorf . . . . . . . . . . . . . . . . . . . . . . . . . 870-5811
Michael Saunders & Company
Licensed Real Estate Broker
May 19th
MTC Group Run @ New Blance University
Dave Ochsendorf . . . . . . . . . . . . . . . . . . . . . . . . . 870-5811
Celebrating 20 years as a top agent
with Michael Saunders & Company and
#1 Top Producing Agent in the #1 office,
Main Street, 2003, 2011 and 2012!
lindadriggs@michaelsaunders.com
www.luxurysarasotaestates.com
Events
FIVE STAR
BEST IN CLIENT SATISFACTION
REAL ESTATE AGENT
SARASOTA
MAGAZINE
If your property is currently listed with another broker please do not consider this a solicitation
October 3rd
MTC Team Challenge & Picnic
Tom Flanagan . . . . . . . . . . . . . . . . . . . . . . . . . . . 922-2639
October 10th
Phillippi Shores 7k
Tom Flanagan . . . . . . . . . . . . . . . . . . . . . . . . . . . 922-2639
October 25th
27th annual Bill’s beer run
Tom Flanagan . . . . . . . . . . . . . . . . . . . . . . . . . . . 922-2639
November 8th
Running of the nerds 5k
Cindi Wozniak & Jan McNutt . . . . . . . . . . . . . . . . 284-7500
November 26th
Toy/Pie Run
Dave siegwald . . . . . . . . . . . . . . . . . . . . . . . . . . . .356-6470
Tim & Anne Marie Paradiso
Cell: (941) 416-0443
(941) 416-3750
paradisereality@comcast.net
annemarieparadiso@gmail.com
Cell: (941) 416-0443
(941) 416-3750
NEXT MTC BOARD MEETING
& NEWSLETTER ASSEMBLY
Wednesday, June 3, 2015
Cell: (941) 416-0443
(941) 416-3750
Next MTC Board meeting will be held at the
Fire Station, located one block east
of
US 41 on
Cell: (941) 416-0443
(941) 416-3750
Waldemere Street (east of Sarasota Memorial
Hospital).
The Meeting will begin at 6:00 P.M.
Newsletter assembly occurs at the same location and time
on Wednesday, June 3, 2015.
20
MANASOTA TRACK CLUB
Tidbits
Save the date! June 27th
Walter White’s 90th Birthday Bash
There will be a run and
brunch at O’Leary’s on
June 27th to celebrate
Walter White’s 90th
birthday. The run will start
at 7:30 (or earlier or later
depending on how many
miles you want to do).
After your run, head back
to O’Leary’s … schmoozing, bagels, barbecue and
beer will be in abundance.
Please bring a dish to share. All are invited.
Let’s help push Walter into a new age group.
Bill’s Beer Run registration will go live on June 1st for
MTC members. An email will be sent out in May with
details on how to register.
Please make sure your MTC membership is up to
date and that we have a current email adddress for
you in our database.
If you’ve been receiving emails from us, your email
address is fine. If you have not received any emails
from us, then we may not have your email address
on file or the email address that we have is incorrect.
Contact Jenna O’Horan at johoran@gmail.com
to update your information.
Limited Edition MTC Shirts & Singlets!
Pick UP your shirt at the Fun Run & Brunch
on Sunday, May 24th!
Volunteers Needed
For the May Fun Run & Brunch on Sunday, May 24th.
• A few volunteers are needed to be course monitors
We also need Summer Beach Run volunteers.
• To help man the registration table
• To hand out ice pops
If would like to help out please contact Kimmy Collister-Sterns
at 941-539-3564 or email: mtcprez75@gmail.com
MANASOTA TRACK CLUB
21
Group Runs
SARASOTA AREA TRAINING & Group RUNS
Mondays
Thursdays
6:00 am
5:30 AM
Downtown Venice. This group meets at Centennial Park near the public
restrooms and Gazebo. Runners of all ages and abilities are welcome.
Runs are over by 7:00 am. Distances and running pace vary based on
one’s ability. For more info call Tuula at 488-5688.
This group meets at the parking lot on the north side of Publix at the
Landings. Run from 5 - 8 miles...and plan laugh a bit too. This group has
been known to visit Einstein Bagels afterwards. Info, call Linda at
374-2920.
6:00 PM
6:30 AM
Run Day Monday FUN RUN * FREE. All levels of runners and walkers welcome. Meet at Fleet Feet Sports 711 S. Osprey Ave., Sarasota. Across from P.F.
Chang’s and next to Word of Mouth. Neighborhood Routes Vary. All finishers
receive water and refreshments. Prizes and Give Aways Every Week. Call 8943338 for more info. Be the Movement!
New Balance inMotion track sessions with Team New Balance member
and Coach Holly Johnson. Varied hill repeats and road speed workouts
are designed to complement each runner’s existing training plans and/
or learn more about how to improve speed and mental strength based
on current and individual fitness levels. $15/session or 5 sessions for $50.
More information: www.imagica.us/inmotion or call Holly at 350-9615
Tuesdays
6:00 PM
5:30 am
This group meets at the parking lot in front of the Granary at Stickney
Point Rd. near the intersection of US 41 in Sarasota. the course goes
to the Pavilion at Siesta Key Beach and back (approx. 5 miles) Info, call
Linda at 374-2920.
6:00 pm
Find Your Fast Speed Training. Speed training teaching “pace” and gives
you manageable increments to hold that pace. Helps to teach proper
running form which will make you a more efficient runner. Call 894-3338
or email Coach Whitney at training@fleetfeetsarasota.com for more info.
Fleet Feet Sports Sarasota, 711 S. Osprey Ave., Sarasota.
6:00 pm
A great evening gathering for runners of all abilities. The group meets at
Siesta Key Beach in the South parking lot. The long course is out to Turtle
Beach and back (approx. 8 miles) but many run shorter distances. Info
call Janet at 374-1002.
6:30 pm
Fit2Run Running Group. We meet at our Downtown Sarasota store on
Main Street for a fun run and all levels are welcomed.
Wednesdays
6:00 am
restrooms and Gazebo. Runners of all ages and abilities are welcome. Runs are
over by 7:00 am. Distances and running pace vary based on one’s ability. For
more info call Tuula at 488-5688.
6:00 Pm
Mr. Beery’s Hump Day 5K - Every Wednesday. All levels of runners meet
at Mr. Beery’s located at 2645 Mall Drive in Gulf Gate to run 3.1 miles up
Gulf Gate Drive. All finishers receive a Mr. Beery’s bottle of water and are
encouraged to hang around to socialize over a beer or two. Participants
can earn free Beery’s merchandise the more they participate.
Contact Patti @ 650-6828 for more information.
6:00 Pm
Rover Runners - We run from a different location every week,
somewhere in Sarasota, and you can get a two month schedule emailed
to you by contacting Buzz at roverrunners@gmail.com. Runs are about
50 mins, different paces, and is reported to be followed by cold beer for
thirsty runners. Highly social, fun running, zymurgists.
22
NEW LOCATION! FUN & FREE BOOTCAMP FITNESS meets for one hour
on the greens at Sarasota Bayfront Park, north of the playground. A
beginner tointermediate class designed to strengthen your core and
boost your overall level of fitness. NO FEES, follow the session or work at
your own pace. Participation is voluntary. Bring a towel or mat, a set of
comfortable dumbbells, hydration and a good attitude. For information,
call or text Mike Shaughnessy at 961-0154.
6:15 PM
Fit2Run Running Group. We meet at our University Park Store on Cooper
Creek Blvd. At 6:30 PM we head out for a fun run and all levels are welcomed. Participants can win free Fit2Run merchanidise the more they
participate. We have a coach on the course who will provide you tips if
you need them but mostly is there to make sure you are having fun!
We have water with Nuun after the runs and don’t forget why we run
we have BEER COUPONS for the World of Beer!!! Please contact
judik@fit2run.com for additonal information.
Fridays
6:00 am
restrooms and Gazebo. Runners of all ages and abilities are welcome.
Runs are over by 7:00 am. Distances and running pace vary based on
one’s ability. For more info call Tuula at 488-5688.
saturdays
5:30 - 6:00 am
Saturday is a big training/long run day in Sarasota. Groups meet between
5:30-6:00 am at three basic starting points:
The “Clock” building at 2900 S. Tamiami Tr., Southside School
on Osprey, and The parking lot near Marina Jack’s downtown. You
can find someone running just about any pace/distance at one of these
spots. Afterwards, many Saturday runners join together for a “recovery”
breakfast. Call Sharon at 321-1218.
7:00 am
RUN ON FREE 5K Fun Runs at New Balance Sarasota, 1872 Stickney Point
Road, Sarasota. June 6, July 11, Aug 1, Sept 5, Oct 3, Nov 7. FREE Register
at www.newbalancesarasota.com. Click on Community/ Local Races &
Events. Pre-register for a chance to win a $25 New Balance gift certificate.
8:00 am
inMotion WALKING program with New Balance Sarasota, 1872 Stickney
Point Road, Sarasota FREE. Register atnewbalancesarasota.com Click on
Community / Local Races & Events. Or email Coach Whitney Bartlett at
fitness@newbalancesarasota.com.
MANASOTA TRACK CLUB
Manasota track club MeMbership application
Name___________________________________________________________________________
Male______
Female______
Address_______________________________________________________________________________________________________
City_______________________________________________________________
State________
Phone (home) ____________________________ (cell) ____________________________
Zip________________________
DOB ____/____/_____
Age________
Email Address (Please print clearly)_________________________________________________________________________________
i will read the monthly newsletter online, no need to snail mail me a hard copy (circle choice)
YES
NO
Would you like to receive emails from the Mtc? (circle choice)
YES
NO
(These emails will be about MTC events, race discounts, etc. Your email will not be given to any third party)
Annual Membership expires one year from the month of enrollment.
_______new Member
_______ renewal
_______ through high school $10
_______ individual $20
_______ Family $25
_______ General club Donation $_______________
_______ scholarship Fund $____________________
General club donations are used to support club activities. Scholarship fund aids student athletes.
For Family Memberships:
Name____________________________________________________
DOB___/___/___
Male ______
Female _______
Name____________________________________________________
DOB___/___/___
Male ______
Female _______
Name____________________________________________________
DOB___/___/___
Male ______
Female _______
how did you hear about the Mtc?
Friend ______
Event/race ______
Online ______
Running store ______
Other _________________________________
Would you be interested in volunteering at Mtc events (circle choice)
YES
NO
Manasota track club Membership Waiver: I know that running and volunteering to work in club races are potentially hazardous activities. I should not enter and run in club activities unless I am medically
able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete a run. I assume all risks associated with running and volunteering to work in club races including, but not
limited to: falls, contact with other participants, the effects of weather, including high heat and/or humidity, the conditions of the road and traffic on the course, all such risks being known to me 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 on my behalf, waive and release the Manasota Track Club
and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in these club activities even thought that liability may arise out of negligence or carelessness on
the part of the persons named in this waiver. I grant permission to all the foregoing to use any photographs, motion pictures, recordings or any other record of an event for any legitimate purpose.
Signature____________________________________________________________________________ Date_____________________
Parent’s Signature (if under 18)_____________________________________________________________________________________
Send the signed form with check payable to: Manasota track club
Attn: Membership Secretary, Jenna O’Horan, 3209 Riviera Dr. Sarasota, FL 34232
Form and Waiver must be complete for membership to be valid.
siGn up online at: WWW.iMathlete.coM/events/ MtcMeMbership
MANASOTA TRACK CLUB
23
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manasota fl
permit # 599
C/O President
P.O. Box 5696
Sarasota, FL 34277
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BUSINESS CARDS • NAME TAGS • LABELS
RUBBER STAMPS • VINYL LETTERING
Flyers are an inexpensive
way to let people know
about your business!!
Call today for a quote
on you next project!
Local pickup and delivery.
MTC MEMBERS
Family /Friends
Tell us you saw our ad
and we’ll take 15% off
your order of $50 or more.

HERE - Manasota Track Club

Transcription

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