20080701footnotes

JULY2008

U.S.OlympicTeamTrials

Women’sMarathon

RRCA50thAnniversaryConvention

ARunnerGoneMad,Andthe

CursedBeautyofIronMan

RunningintheHeat

TableofContents

FOOTNOTESFortheMembersoftheRRCAbytheMembersoftheRRCA

2 FOOTNOTES JULY2008

FOOTNOTES JULY2008�

Cover: U.S. Olympic Team Trials Women’s Marathon

Boston, MA April 20, 2008Photo by Sandy Walton

FEATURESA Runner Gone Mad, and the Cursed Beauty of IronMan by Jeff Recker....13Diary of a Runner... Back, In Time by Ron Macksoud......................46Four Million Steps - Maine to Florida..........................................16RRCA 50th Annual Convention Scrapbook.....................................40Running In the Heat, Safe Summer Running by Roy Stevenson...........44Running the Plains, Fargo Marathon by Mark Grandonico.................47U.S. Olympic Team Trials Women’s Marathon:

RRCA Roads Scholars: Race Day Report by Jim O’Brien................6Quotes.........................................8RRCA Hall of Fame: Joan Benoit Samuelson by John Powers......10

Cincinnati Flying Pig5K - 10K - Half Marathon

Marathon - RelayCincinnati, OH May 3 & 4, 2008

Photo by Michael E. Anderson

REGULAR CONTENTExecutive Director’s Note..............4FoodFit Recipe..............................17From the Experts...........................18

Q & A by Cathy Fiesler, MDHow Much Is Too Much? by John Hatzenbuehler, MDSunburn by Lucien Parrillo, MD

RRCA Coaching Certification......38RRCA Personal Fitness.................48Running Around the Nation:

Eastern Region..........................22Southern Region.......................25Central Region..........................32Western Region.........................36

Women’s Distance Festival...........41

� FOOTNOTES JULY2008

Executive Director’s Note:We’ve come a long way baby! So the old saying goes.

I had the pleasure of getting to know one of the RRCA founders, Tom Osler, last month at the 50th Anniversary Convention. I asked Tom if he ever envisioned in the early days that the RRCA would grow to be the largest long distance organization in the United States with over 860 members, and his response was, no. “It is simply unbelievable,” was his reaction to the growth of the sport and the organization.

As the RRCA celebrates its 50th Anniversary, we can mark 2008 as a year of pride for long distance running. As an organization, RRCA membership is at an all time high both in the number of clubs and events that are members as well as the membership numbers for many of those clubs. The organization is financially sound, and participation in the sport of long distance running continues to thrive in both large and small communities.

Throughout the organization’s history, the RRCA has been a strong supporter of women’s access to distance events. We have supported elite athletes through our Roads Scholar program, and we are inspiring the next generation of running through youth running programs sponsored by local clubs.

The RRCA’s success and impact on distance running did not just happen overnight; it happened over the course of many years through the dedication, investment, and hard work of committed volunteers to the sport of running. If you are a fan of the sport, and you want to see running grow in your community, be sure to volunteer with your local running club or at a local event. The success of the sport depends on you!

In closing, I want to wish Deena Kastor, Magdalena Lewy Boulet, Blake Russell, Ryan Hall, Dathan Ritzenhein and Brian Sell the best of luck as they compete for Olympic glory in the Marathon in Beijing China. This group represents the best of USA long distance running, and they are a collective result of the overall success of our sport.

To the next 50 years!

Jean Knaack

Road Runners Club of America

RRCA Board of DirectorsBrent Ayer..................................................PresidentDavid Cotter......................................Vice PresidentDennis Novak............................................TreasurerMark Grandonico.............................Eastern RegionKen Bendy.....................................Southern RegionMitchell Garner.................................Central RegionDavid Epstein..................................Western RegionLisa Paige...................................................At-LargeBob Holmes................................................At-Large

Executive DirectorJean Knaack [email protected]

Program Services DirectorJessica [email protected]

Office ManagerDorothy [email protected]

WebmasterWarren [email protected]

Editorial CommitteeCathy Fiesler, MD……............…………...MedicalPatti Finke….……………...........………..CoachingMel Williams, PhD…............. Exercise Physiology

FOOTNOTES Managing EditorSandy [email protected]

Please submit materials for publication via email to the editor at [email protected]. Submission Deadline for the September FOOTNOTES is Friday August 8, 2008.

All materials herein are fully protected and may not be reproduced in any manner without the written permission of the RRCA or the author. Views expressed herein are those of the authors exclusively. No advice should be taken as medical advice. Consult your physician if you have questions about your health and fitness.

The Road Runners Club of America is a 501(c)3 nonprofit organization.

Road Runners Club of America1501 Lee Highway, Suite 140

Arlington, VA 22209Phone: 703-525-3890Fax: 703-525-3891

Email: [email protected]

FOOTNOTES JULY20085

MISSIONThe Road Runners Club of America is the national association of running clubs, running events, and runners dedicated to promoting long distance running as a competitive sport and as healthful exercise. RRCA’s mission is to represent and promote the common interest of its member clubs, events, and individual runners through education, leadership, programs and other services.

VISIONThe Road Runners Club of America is the premier national organization dedicated to promoting the development and growth of running clubs, running events, and supporting the interests of recreational runners throughout the country including those that walk because they are unable to run. The RRCA strives to provide quality programming that can be replicated throughout the country by member clubs from small towns to large cities that promote and support running, runners, and supporters of the sport at all stages in life. The RRCA is dedicated to providing the running community with educational information and programs that will keep them safe, healthy, and informed. Furthermore, the RRCA strives to promote excellence in nonprofit management for the National Office as well as member clubs by providing services, benefits, and regular communication that support this vision.

VALUES

Road Runners Club of America

• Running, runners, and the promotion of running as a healthy lifestyle choice

• Strength and support of its network of grassroots members and volunteers, and as such, we strive to maintain positive relations will all of our members

• Diversity in its member clubs and encourages all clubs to maintain an enjoyable atmosphere for all members

• Promotion of safety for all runners and the enforcement and development of laws and infrastructure that protects runners’ safety

• Running as a competitive sport and we support the Zero Tolerance Policy for the use of performance enhancing drugs in the sport.

• Participation of people who support the sport of running but are unable to run due to various circumstances

• Financial contributions and support of members, sponsors, volunteers, and donors to the organization

• Good communication with its members and the running community as a whole

• Prudent financial management that enables the organization to achieve its mission while ensuring adequate cash reserves

• Strong relationships with national and local media that cover the sport of running and running as a healthy lifestyle choice

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Piper Strunk & Charlie Dall at the Pond Cove Challenge 1 Mile RaceCape Elizabeth, ME June 1, 2008

Photo by Don Penta

http://www.rrca.org/programs/kids/

� FOOTNOTES JULY2008

Race Day Report by Jim O’Brien, for the B.A.A.An enthralling cat and mouse game turned into a resounding win for RRCA Roads Scholar Deena Kastor, an emergence into top class for Magdalena Lewy Boulet, and a vindication for the disappointment of four years ago for Blake Russell. On paper, this was a race with only one rock-solid favorite - Kastor. Behind her was a group of contenders, any one of whom, given the right day, could race their way on to the Olympic team and maybe even steal the race. Lewy Boulet, the Polish native, who left that country in 1991, lived in Germany for the succeeding three years, then emigrated to the USA, obtaining her U.S. citizenship on 9/11, almost became that person. But she did claim her place on the U.S. team; in so doing, she gave Kastor several miles of distinct unease.“I didn’t realize that that was Magdalena out there,” Kastor recounted. “There was a good portion of the middle of the race when I thought I had misjudged [her] strength.”Lewy Boulet bolted to the forefront almost from the gun. After a one mile split of 6:03, by two miles (11:48) she had expanded her lead on the pack to 37 seconds, a margin she continued to widen with worrying effectiveness. At first, it seemed like the inevitably foolish tactic of someone seeking their 15 minutes of fame. As the first half wore on, however, Lewy Boulet’s tactic appeared like a brutally effective means of denying those who had overlooked her as a contender.At five miles (28:48 for the leader, 29:55 for the pack), nobody appeared ready to pick up Lewy Boulet’s gauntlet. In the pack, Kastor, Russell, Elva Dryer, Mary Akor, Zoila Gomez, Desiree Davila, Kate O’Neill - all the names that had been posited as team contenders - jostled for contention. They were all watching Kastor. Kastor was watching Lewy Boulet and wondering who she was.Even at half way, things were largely

unchanged. The leader was still running a stormer, passing that mark in 1:14:38 with a 1:52 advantage. It was only shortly after, that Kastor decided that enough was enough. She injected an increase in pace that drew Russell and Akor with her, though just for a few moments. Quickly, it became just Kastor in a lone bid to run down the leader and claim the victory that was denied her in St Louis four years previously. (Colleen De Reuck took that title with a late-race charge).It’s difficult to say that there was a degree of inevitability in the outcome… but there was. It would have been a feat of Olympian proportions for Lewy Boulet to steal this race by leading from gun to tape, especially with an athlete of Kastor’s caliber in the field. So, it was that, even with a 1:17 differential at 20 miles, the writing was on the wall.Back in the pack, nothing was certain. Akor, a member of the US team who contested the marathon at the World Championships in Osaka in 2007, had fallen from contention, leaving Russell in third, though with Desiree Davila within striking distance. It was a question of attrition, as it invariably is in the latter stages of a marathon, and there was everything to race for.Kastor, though, gave no indication that this race was going to go to anybody else. With each succeeding mile, she made inroads into the lead of Lewy Boulet to the effect that, at 23.5 miles, it was down to precisely zero. Though Lewy Boulet veered across the road in an attempt to ride in the new leader’s slipstream, that was just a momentary revival. Lewy Boulet did hold on for a truly magnificent second place, but Kastor in the lead was an affirmation of who the true class of this field was. With miles of resounding applause as her sole accompaniment, the Olympic bronze medalist charged toward the finish in downtown. Brandishing a U.S. flag, her time at the line of 2:29:35 gave her a winning margin of 44 seconds and was evidence of her domination in the latter miles.

See ROADS SCHOLARS, page 7

RRCA Roads Scholars atU.S. Olympic Team Trials

Women’s Marathon

RRCA Roads Scholar, Deena KastorPhoto by Sandy Walton


ROADS SCHOLARS, continued from page 6Lewy Boulet took the second spot on the team in 2:30:19, with Russell fighting to a brave third place in 2:32:40. Respectively, the first three earned $50,000, $40,000 and $30,000. Another $10,000 apiece will come their way, contingent upon their toeing the line in Beijing.The battle for the alternate’s position was almost as thrilling as that to determine the winner. In the home straight, Tera Moody and Zoila Gomez went toe to toe, the latter getting the decision by a single stride, 2:33:53 to 2:33:54. Even so, this race was all about the first three home, the newest additions to team USA.Said Kastor, “I think we’ve got a fantastic crew going to Beijing this summer, and a great representation for the USA.”

(left) RRCA Roads Scholars,Michelle Lilienthal & Emily Mortensen

(below) Magdalena Lewy Boulet,Blake Russell, Zoila Gomez, Tera Moody

Photos by Sandy Walton


regret it if you don’t try. So I just went for it and I knew if I died right before the finish, I could crawl anyway.

Kate O’Neill (Palo Alto, CA)On having to pull out… I got to mile 20 and it (her right knee) really, really hurt and I was afraid of injuring it further. I have never dropped out of a race before and I would never even consider except I was really worried about injuring my right knee a lot worse.

On the disappointment… I’m disappointed but I know I did everything I could to prepare for this. Sometimes you can do everything right and just have a little hiccup along the way, and it can really throw things off in a marathon.

Deena Kastor Press ConferenceOn falling behind early…I stuck to my race plan. I didn’t know it was

Deena Kastor (Mammoth Lakes, CA) On falling behind…I started to pick up the pace at the halfway mark, but people kept yelling that I was 1:40 back, so even though I was picking up the pace, the gap wasn’t shortening. So I was panicking for a few miles in there. I heard my friends, teammates and coaches on the sidelines telling me to stay strong and stick with it and not to make any rash moves so I could have the energy to be finish and luckily it panned it out. But there was a long set of miles in the middle of the race where I thought I might have misjudged it.

On her strategy…My goal was to stay comfortable for the first half of the race and I tried very much to stay to that. We were running in a pretty big pack for a 5:45 pace, but we all maintained and I knew that someone would start falling off as the race went on.

On her teammates… It was a tough race. I definitely worked hard

in that last 10k to try and close the gap and I think we’ve got a fantastic crew going to Beijing this summer and a very great representation for the USA.

Terrence Mahon (Deena’s coach) On strategy… We wanted a hard last lap. That’s what we wanted to do.

Magdalena Lewy Boulet (Oakland, CA) On making the team…I just wanted to be on the team. My coach, my husband, my son, my family; I’m so happy to be on this team and I’m so proud to represent everyone that stood behind me. Go Bears! (She is an assistant coach at the University of California)

Zoila Gomez (Alamosa, CO)On finishing fourth…I wasn’t sure if I had enough energy. I didn’t know I had a kick, but then I just remembered I was in fourth place and you’re going to

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2008 U.S. Olympic Team TrialsWomen’s Marathon Quotes

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Deena Kastor happy to represent U.S.A. at the 2008 Olympics

Photo by Sandy Walton

Magdalena in front or I would have respected her more. No one else panicked, so I stayed calm too. I gave myself a little leeway in gradually picking the pace up.

On her judgment of the race…I accomplished two major goals; first to make the team and secondly to win. Magdalena and Blake gave me quite a run for it and for a good portion of the middle; I thought I might have misjudged it.

On passing Magdalena…We were on opposite sides of the street when I passed Magdalena but just because I was trying to get my water bottle. I missed the first water stop.

On the crowds…The crowds were amazing today. No specific hometown favorites, just people supporting USA athletes. The B.A.A. put on a great show today, a great stage to run on.

On defining herself…My coach told me before my first win (Chicago) to define myself. Today I drew on the strength of my teammates…A real testament to them.

On making the Olympic Team…It is an absolute honor that this is my third Olympic Team, feels just as sweet the third time around.

On greeting Joan Benoit Samuelson at the finish line…I said congratulations to Joan when she crossed the line. She’s always been an inspiration to me. She broke the American record for her age group and does so much for women’s running off the course.

Magdalena Lewy Boulet Press ConferenceOn her strategy…The plan was to run the pace I was running. The plan was not to run by myself. There are a million things going through my head, Blake in 2004 was one. I didn’t want that to happen to me.

On the pace… The pace wasn’t really that fast. I didn’t go out in 1:11; I went out in 1:14. I knew they would drop (the pace) after the half. The plan was to go out in around 1:15 and I knew the ladies would be there at the end.

On Deena coming from behind… The gap was between 1:40 and 2:00. For a moment I thought I was going to

QUOTES, continued from page 8 win. I thought if I could keep it up, I could bring it home. But I knew Deena was coming.

On when she knew she had made the team…Going into the fourth loop I knew I had enough strength. My pace was slowing, I ran a lot of 5:40’s and then 5:50’s. When Deena caught me, I ran a 5:55 mile. When she passed, I actually tried to jump and pull along and ran 5:40. And at that point, I knew I would be on the tea.

On making the team…This is a dream come true for me, I can’t explain how exciting, I’ve been working so hard and wanted so badly for this.

On her son… Having a son three years ago is probably the best thing to ever happen to me. Every single mile I run is so he can look at me and be proud of me.

Blake Russell Press ConferenceOn making the Olympic Team after finishing fourth in 2004…

Right now, I don’t really think it has sunk in. It’s something that after the disaster in 2004, my coach and I knew we had to sit down and develop a game plan to get where I am now. But really, at this point, it just hasn’t sunk in.

On what she’s learned since that race…I learned in 2004 that a lot can happen. I told myself to relax and not panic. I knew that with three miles to go, I was feeling pretty good and I thought I had it.

On her strategy…My race plan was to sit through 17 miles if nobody went and to go if anyone did. But when Magdalena went, and this is no disrespect to her, I just didn’t know who it was. It didn’t look like Magdalena and I didn’t if I would have felt good running with her at that pace.

On pollution concerns for Beijing…I haven’t given any thought to pollution, really figuring I’d cross that bridge later. I know that I’m prepared and that the U.S. Team

is working on how to prepare for these issues. I’m actually not as concerned about pollution as I am the about the heat, and there are things we can do for that as and Deena showed that last time.

On being hydrated… I definitely practiced getting hydrated on my training runs. My coach has ridden with me on training runs, forcing me

to drink. I used to avoid water because it would make me cramp.

Out there today I missed the first stop and luckily I didn’t panic. And on the second I dropped my bottle, so there went another one, but I did get it on the third and I did feel a boost when I got a little water in me.

Joan Benoit Samuelson Press ConferenceOn having support at the finish line…I’d like to congratulate Deena, Magdalena and Blake. For Magdalena to take it out and Deena to come back and Blake to make the team…Congratulations…Thank you for being there at the finish line and supporting me. I’m just happy to have this medal around my neck for finishing. The support around the course was amazing.

On her goals…I ran conservative. I just wanted to finish and to break three hours. I didn’t think either was possible.

On the state of women’s running…For the 100 or so women who beat me, I think it is great for the state of women’s distance running in the U.S. over the last two or three decades.


Distant memories won’t fade

by John Powers Boston Globe Staff Freeport, ME - April 13, 2008 - “Please excuse the mess,” Joan Samuelson is saying as she opens the door to her house overlooking Maquoit Bay. “We’re in between seasons.” It’s April Fools Day and there’s still snow on the ground. A table in the living room is crammed with seed trays awaiting spring.There is a seasonal rhythm to Samuelson’s life up here, where sea and shore meet, and a rhythm to her running career, which takes her back to Boston and the place Joan Benoit made her first indelible footprint 29 years ago this week.“The thought was that I’d end my career where I started my career,” says the 50-year-old Samuelson, who’ll take the line on Boylston Street a week from today for the Olympic marathon trials for this summer’s Games in Beijing.It will be her last competitive 26-miler after nearly three decades that have produced an Olympic gold medal, an astounding world record, an American mark that stood for 18 years, two extraordinary Boston victories, and the “Joanie Generation” of runners who still bump elbows with her.All of it began here in 1979 when Samuelson was an unknown face in a Bowdoin singlet, a college senior who had run a marathon in Bermuda as an extended workout and thought it might be fun to take a shot at Boston.She’d never seen the course and knew nothing about pacing. Samuelson just took off in Hopkinton and ended up outrunning everybody.“I remember passing Patti Catalano, who was the favorite, and I asked the gentleman next to me where the Heartbreak Hills started,” she remembers. “And he looked at me like I was crazy and told me that I’d already passed them.”Samuelson, wearing a Red Sox cap handed her by a spectator, crossed the line at the Pru in 2 hours 35 minutes 15 seconds, chopping 69 seconds off Julie Brown’s American standard, and found herself,

to her surprise and dismay, an instant celebrity.“I wasn’t ready for the press and public life that all of a sudden became real,” she says.Samuelson had been an accidental runner, taking up the sport after breaking a leg skiing. She’d played field hockey at Bowdoin and ran for North Carolina State as an exchange student until her alma mater started a track team.Now, one afternoon had changed her life, and she wasn’t sure she was ready for what was in store.“After a while, I realized that I could mature a bit more and handle it,” Samuelson says. “So I just ran with reckless abandon after that.”The road to OlympusThat approach was certainly in evidence at Boston 25 years ago, when Samuelson took off on what still is known as “Joanie’s Run” - her mad dash that stripped nearly three minutes off the world record of 2:25:29. Allison Roe, who dropped out that day, had set the mark and Grete Waitz had equaled it the day before in London.All Samuelson wanted to do was get an Olympic qualifying mark, maybe something under 2:24. She hadn’t planned on running the first 10 miles in a breathtaking 51:38.“There are days when you are on and days when you’re not, and I’ve had both,” Samuelson observes. “I was on that day.”By Wellesley, she’d left all of the women and many of the low-numbered men behind. “Lady, you better watch it,” they cautioned her, convinced she’d blow up

before the Newton hills. It wasn’t until she neared the finish and heard announcer (now Boston Athletic Association president)

Tom Grilk shouting about “a ridiculous time” that Samuelson realized

what she’d been up to.“I thought I heard him

correctly, but I wasn’t sure,” she says. “Then

I said, `Whoa.’ “Her time - 2:22:43, still the fourth fastest on the course - would have won 10 of the Boston men’s races since World War II. More pointedly, it made Samuelson the favorite for the inaugural Olympic marathon in Los Angeles the following year

and dropped her into a pressure

chamber.“I realized as early as

that fall when I went to an event out there

and somebody drove me past a big mural that Nike

had painted on one of the buildings,” Samuelson says. “And

I thought, oh, boy, if they’re putting this much faith in me, I’d better perform.”Yet until a few days before the May trials in Olympia, Wash., Samuelson wasn’t sure she’d even make it to the line. Her right knee had flared up while training during the spring and she’d had microscopic surgery in late April. Could she get back into form in less than three weeks?“The week before the trials, there was a meet at Hayward Field [at the University of Oregon]and I could barely climb into the stands to watch,” Samuelson recalls. “At that point, it wasn’t the knee. It was the opposing hamstring, because when I started back, I was favoring it.”

See SAMUELSON, page 11

RRCA Hall of Fame: Joan Benoit Samuelson

FOOTNOTES JULY200811

SAMUELSON, continued from page 10She’d called her fiance, Scott, and two of her brothers and told them not to bother coming, “because it was probably not going to happen.” Prospects changed, though, after Samuelson went for an extended run with Australian rival Lisa Martin.“I told her, Ìf I can run 17 miles with you, then I’ll go,’” she says. “Who in their right mind would run a long run four days before?”Yet Samuelson didn’t want to have the first Olympic women’s marathon happen without her.“I thought if I could be clever enough and get to the trials and qualify, then all my competitors would think I meant business,” she says.So Samuelson went out briskly and was running alone after a dozen miles. With 4 to go, her lead was more than a minute, yet she kept pushing, even as she felt herself running low on gas.“I felt that if one runner came on me, they’d all come,” Samuelson says.Third place would have been enough to make the team but Samuelson finished first, 37 seconds ahead of Brown - then burst into tears.“I tell people that the race of my life was the Olympic trials,” she says. “The biggest win of my life was the Olympic marathon.”Ìt was destiny’All Samuelson wanted to do in Los Angeles was win a medal. There was Waitz, the co-favorite, and Norwegian countrywoman Ingrid Kristiansen. Portugal’s Rosa Mota, who would win in Seoul four years later. New Zealand’s Lorraine Moller, who’d won Boston that year. Great Britain’s Priscilla Welch. Martin.Who knew anything about this race? There’d never been an Olympic event for women longer than the metric mile. They were competing in 80-degree heat along boulevards and freeways. What would a

smart strategy be? A foolish one? The day before, Waitz had complained about back spasms. “Boy, she might be vulnerable,” Samuelson thought. “If not physically, psychologically.”So Samuelson did what she always did. She just ran - and had run away from everybody after 6 miles.“It was destiny,” says Bill Rodgers, the former Olympic marathoner who was working for ABC that day. “Joan was on a mission and nothing was going to stop her. It was meant to be. It had to be Joan.”The image, shot from a helicopter, endures: Samuelson, wearing a white painter’s cap backward, pounding away by herself along a deserted roadway.“As I came into the Coliseum tunnel and I realized I was a considerable distance ahead of the pack, I thought, Àre you ready to come out on the other side?’ “ Samuelson recalls. “That’s when I started to feel the goose bumps. I decided that I was, based on how much I’d matured from the time I’d

won my first Boston to that point.”Samuelson’s win, by nearly

a minute and a half over Waitz in 2:24:52, a world

mark for a female-only race, was one of the signature moments of the Games.“The first thing I said to my family and friends who gathered around me was, `Don’t let this moment in time change the person I am today,’ “ she recalls. “And they’ve kept me

honest, for the most part.”

Samuelson could have cashed in, could have

ended up on a Wheaties box like fellow heroine Mary

Lou Retton.“I think I was a bit naive and didn’t play my cards exactly right, but I have no regrets,” she says. “I didn’t want to go after every endorsement that

came. I was very careful. If I didn’t use the product or believe in it, I wouldn’t endorse it.”There was a more immediate, more fulfilling priority - a September marriage

to Scott, who was starting graduate school at Babson, and a move to Needham. “It was a crazy time in our lives,” she says.He was studying, she was still running, in the prime of her career at 28. A year later, Samuelson hooked up again with Kristiansen and Mota in Chicago, hoping for another world mark on the city’s flat streets.“That’s the one time I wish I’d looked at a marathon course before running,” says Samuelson, who still set an American record (2:21:21) and won going away. “I’m kicking myself for that.”That was her best chance, she muses, to break 2:20, which was Samuelson’s last big goal. She had set a world record, and no matter how many Olympic gold medals she won, nothing could top the first.“So it was, ÒK, now what?’ “ she says. “It took me a while to focus. I was sort of adrift in my own sport for a while.”Once daughter Abigail arrived in 1987, Samuelson found herself searching for balance. Could she be both a mother and an elite runner?“I refer to my life as `B.C.’ and À.D.,’ “ she jokes. “Before Children and After Diapers.” Then son Anders arrived in 1990, and the calculus became more complex. “My running wasn’t going well because I was focused on the family,” Samuelson says. “It just didn’t settle well with me.”One moment in the garden, she says, changed everything. Abby, still a toddler, had asked Samuelson to watch her dolls in their carriage while she took care of errands, mimicking the mothers she’d overheard in play group.“Abby came back and said, `Mom, I’ve decided not to run anymore,’ “ she recalls. “I had my back to her and I’ll never forget this moment, because I knew what she was going to say next. She was going to say, Àll this takes too much time away from my babies.’ If she had said that, I would have ended my career right then and there.“But she said, ̀ Mom, I don’t know if I told you this, but I’m nursing my babies and my boobs are killing me.’ I just thought, whew. It was such a sense of relief. It was a watershed moment. That’s when I started to make changes. I thought, I can do both of these things.”Special commitmentAnd so Samuelson has, living a satisfying family life near where she grew up while lacing up both for competition and charity.

See SAMUELSON, page 12

Joan Samuelson (2:49:08)sets U.S. 50+ record.



SAMUELSON, continued from page 11“Joan has done a superb job of keeping body and mind and soul together for so many years,” says Rodgers. “She picks her races carefully and intelligently.”Most times, she’ll also give a talk, conduct a seminar, visit a school. It’s part of what Samuelson committed herself to doing when she emerged from the Coliseum tunnel: “To give something back to a sport which has given me so much.”The best thing about the gold medal, she says, is that it helped her establish her dream race, the annual TD Banknorth Beach to Beacon jaunt, which immediately became a favorite on the summer road circuit and which benefits children’s charities.“I used to pound the pavement in Cape Elizabeth and I always thought those were some of the most beautiful roads

anywhere,” Samuelson says. “I had this idea way back when that someday it would be nice to bring a world-class event here.”These are the roads that led her to Boston, the roads she’s using again to prepare for the trials. It has, she says, been a challenge. Niggling compensatory injuries have bollixed training. The bridge that she crosses during training loops was taken down. The winter weather turned the roads into slip-’n’-slide strips.“It’s been more hazardous for me running this year than it has skiing,” Samuelson says.But, just as she was 24 years ago, Samuelson is determined to get to the starting line and have a fourth and final crack at Olympus. She has no illusions about making the three-woman team.“To run a 2:50 at the age of 50 would be a

good goal to shoot for,” says Samuelson, who is the second-oldest woman (after 53-year-old Marion “The Flying Nun” Irvine in 1984) to qualify for a trials.The woman who never has run a marathon in over three hours and never dropped out of a footrace is determined to go the distance one last time. Then, it’s back to Maine, where Abby is a sophomore at Bates and Anders will be a freshman at Bowdoin in the fall.Empty nest looms, and Samuelson is pondering the next season of her life while addressing the present one. If this is April, her rhythms tell her, she has to get the spinach and peas in before she goes to Boston.John Powers can be reached at [email protected]. Licensed from Boston Globe for republication © 2008 Boston Globe. All rights reserved.

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All of this came about through rose colored glasses and idealistic romanticism. What else can explain my fascination with an ironman distance triathlon which consists of a 2.4 mile swim, a 112 mile bike, and a marathon to boot? Consider I neither swam nor biked ten months prior to my attempt. Still, I got sucked in and teary-eyed when NBC aired Ironman Triathlon, the world championship in Kona, Hawaii. Slow motion, and lots of it, always does that to me. Throw in some close-ups of the athletes, a few passed out on the course or crawling across the finish line, violins pitched to the stars, and a narrator describing the incredible journey these athletes have undertaken – because they figure we’re too stupid to figure it out for ourselves – and in less time than it took to come to my senses I was surfing the web to sign up. Since I had no idea Ironman’s website, I went to a search

A Runner Gone Madand the cursed beauty of

by Jeff Recker

engine and typed in Iron Man, which turned out to be a huge mistake. Seconds later I was fending off pop-up ads for male enhancement products. Try explaining that one to your employer. In all fairness, a few pop-ups flashed before me for Vicodin and Valium, which, given the undertaking I was about to embark on, made some sense. Back on track I finally hit the jackpot and found the site. Qualifying for Ironman generally means placing high or winning your age group in a qualifying race. The other option was the lottery, which was the only way I could get in. I was eager until I read that Ironman only awards one hundred and fifty general lottery slots, a percentage of the total applicants that would leave me more likely to retain my job after my search engine experience than actually getting in. But there’s a sucker born every day and, heck, if I can’t be an Ironman at least I can be something. So, in spite of the enormous odds, I filled out my on-

See IRONMAN, page 14

http://www.idonme.com/

1� FOOTNOTES JULY2008

line application, typed in my credit card information, and quicker than a Las Vegas dealer can snatch my losing, the transaction was complete. Sucka!Many months later I’m choked up, sitting in front of my laptop, waiting for the lottery selection to download. Mind you, I still haven’t started swimming or biking since I figure I’d better conserve my energy in case I get in. That’s the thing about us idealist-romantics, we’re high on warm thoughts but short on action – kind of like Democrats. Of course, I’ve had the date inked in my calendar all along, bold and red. Then I had an odd thought. Since this is a lottery, which would render any answers on the application irrelevant, why was I asked so many questions in the first place? Things like why do you want to do this? – The mother of all questions. I was overwhelmed with wanting to spice up my answers, just in case life’s triumphs or literary dexterity mattered in the selection. Unfortunately, I’ve had no barriers to overcome in my lifetime that would qualify me as a sentimental choice. In fact, the only thing I’d ever had to overcome is mediocrity. Come to think of it, that’s saying a lot. Instead, my answers defined me as a finisher of thirteen marathons and a gifted Clydesdale competitor in the winter months when chocolate and beer has its way with me. That and because it’s my dream I had written, so original. Pick me; I’m special – sort of. I scrolled the names slowly, in fact so slowly I was either fearful of a positive outcome or a self-abusive glutton, I reached the R’s; Randolph, Ray, Ready, Reed. Back up, where’s Recker? Aghast, another year to reflect on what might have been? At least now I could watch the next edition of Ironman on TV with a cold beer and my big teary-eyes.Then something profound happened. Ray, a friend who also shared in my desire to be humiliated in public, reminded me that the Ironman World Championship was not the only game in town. “True, but it’s the only one aired on a major television network and since my family watches a lot of TV, well, heck it just makes sense.” But Ray brushed off my objection and suggested that I sign up for an ironman distance triathlon (IDT) in another location; a smaller venue that would kill me just the same. Great idea, I told him. Of course, this meant another experience with a search engine and another bout of pop-up ads. No, really Mr. Employer, I have no idea why I’m receiving these on-line invitations to join an all-male chat room. Fortunately, my search engine skills had grown considerably and I found a number of smaller, easy-to-get-in, IDTs. “You know,” I told Ray, “this means I’ll have to buy a bike.”Preparing for an ironman distance triathlon involves the planning and purchasing of a great deal of things, mostly lubricants like gel for your fanny, vasoline for your feet, Body Glide for underneath your wetsuit, and SPF40 sunblock for your earlobes. Additionally, there’s the purchase of a wetsuit, a bike, and a second bike since the first one you purchased on Ebay didn’t quite fit – but what a deal – and enough bike accessories to render its actual weight irrelevant. Though, I considered myself fortunate. As a runner I already owned a tube of vasoline, savings: $1.69. That and nipple tape. I would just have to come up with an additional three thousand dollars for everything else. And when I’d completed my checklist Ray reminded me of the one thing I valued most and had forgotten – beer. In order to be a successful triathlete one must choose an official training beer. Ray’s was simple. He was signed up for Ironman Canada, and for that reason he chose Molson. I chose the Ultramax Triathlon in Missouri which left

me pondering a long summer of drinking Budweiser. “I expect to suffer a lot during this training,” I told Ray, “but I refuse to suffer that much.” And for that reason I told Ray I’d jump on the Canadian Train. So I had my official beer and, subsequently, a training partner. Things were looking up.Now, the hard part of telling my wife. One night I came home crying. Really, I was hysterical, tears running down my face, distraught, the whole gambit. My wife took me aside and I spilled it all. “I’ve got to do this,” I told her. “I’m going to be an Ironman. I’ve got an official beer!” I sighed, knowing the difficult part was now behind me. “And can I write a check for three thousand dollars?”In all seriousness, I don’t want to downplay the training. I trained faithfully throughout the spring and summer and entered several races. A bright spot was finishing the Harvest Moon Half Ironman in less than five hours, taking third in my category. And while on vacation in Hawaii I stumbled upon the Lavaman Triathlon, an Olympic distance event that covered some of the same ground as The Ironman. That trip tortured my idealist-romantic psyche. At one point I found myself standing on Alii Drive in Kona, near the finish of the world championship race. My knees weakened at the realization that this was the hallowed ground that five thousand lotto-suckers a year pay good money in hopes of splaying their depleted bodies in front of hoards of well-wishers and sadists.

Now, the Lavaman was sponsored by our hotel, the Hilton Waikoloa, and better yet, the Kona Brewing

Company which brews one of the finest beers I’ve ever tasted – Longboard Lager. What luck I told my wife – we have to enter. “I’ve never done a triathlon,” she reminded me. “Yes, but you’ve drank

plenty of Longboard,” I’d said. “Besides, there’s a beach party afterwards.” In retrospect,

the experience bordered on the surreal – this justifies the oncoming italics.On my back, massage, deeply sated, admiring palm trees pushed gently in the breeze under a rich blue sky. Then, Longboard Lager flowing from a tap. Feet in the sand. Live band. Who’s that? Scott Tinley sitting in with the band strumming a guitar. He’s a legend in the sport. This is so cool! Awards. None for us but we’re happy in paradise. Riding bikes back to the hotel. Longboard buzz. Steering bikes – badly. Horrible behavior. Fun. Laughing.Some people claim I live my life under the glow of a rainbow. And perhaps my Lavaman experience would support that. But the build-up to the ironman distance triathlon wasn’t all fun and games. Take, for example, a ride that Ray and I did in mid-summer, an eighty mile roundtrip to the small town of Gateway, Colorado. There’s one diner in all of Gateway, and when we walked in for breakfast we were greeted by two fun, large-breasted waitresses and exactly no other customers in sight. Ray looked at me and said, “Its right out of Forum. I never thought it would happen to me…” I told Ray he’d read too many squalid stories. We were handed our menus. I ended up having the French toast and Ray had a Spanish omelet with a side of sour cream. So, as you can see, there were conflicts and confusion and an abundance of trying moments in all of this fun. Ray would disagree with me, but he’s the type who could fall from a ten story building and halfway down comment so far so good. While Ray’s enthusiasm helped me to stay motivated I still had issues – especially when it came to swimming.I spent most of the summer harboring a nasty little bug named Escherichia Coli in my gut from my twice-a-week swims in


IRONMAN, continued from page 13


a geese infested lake. Bouts of nausea were all too common. Still, I’d rather take my chances in the lake than swim in an indoor pool. As a runner I associate athletics with the freedom of being outdoors. I read somewhere that “in wilderness is the renewal of the soul.” And really, some mornings were priceless in this respect. I’d always take a moment to catch the sunrise and its purchase of low cumulous clouds floating along like cotton, their bellies pink and orange and gold, copied brilliantly on the lake encircled by the red, rugged cliffs of the Colorado National Monument to the south and the deeply cut, raked clay

of the Bookcliffs to the north. I’d watch the subtle changes of shadow and color like

early-man; incapable, uncomprehending of his surroundings. And I’d fall in love. As Forrest Gump said in Forrest Gump, “I didn’t know where the sky ended and the earth began.” And I

guess that’s how I felt. It was a carnival of color and form and I was somewhere within

it, happy and satisfied, my eyes wide in appreciation of a privileged existence. And when I had my fill I’d submerge myself in the lake

and begin my swim, feeling a sense of guilt for turning my

back to the romance above and accepting the dullness of the murky water as my fate for the next hour. But a body in motion is a beautiful thing (well, maybe not my body) and somewhere in that lake I grew a fondness for pulling myself through the water. But I’ve digressed into sincerity. The truth is my head is so large I often felt like I was trying to keep a cinder block above water. Often, after my swim, I’d take my head and ride the farm country of Fruita.The nice thing about biking is that you get to sit down. For a runner it’s quite a treat. But it also means that three and four hour rides were required to achieve the perfect blend of hard-body and crotch-numbness. The contradiction here is obvious. Now, I once read a book called the Loneliness of a Long Distance Runner, but it paled in comparison to my experience as the Lonely Long Distance Biker. People often asked me what I thought about when I was out there for so many hours. I told them the truth: getting off, especially after Ray finished Ironman Canada leaving me to train by myself for the final month. Still, there were moments when I felt my body change, morph into a new being, lean and hard. It was then that I could rise up out of my seat and push a bigger gear up an incline, visions of Lance Armstrong riding up the L’Alpe d’Huez danced in my head. Fantasy comes easily on the bike and I gave in. There were rides that took me over the red egg that is the Colorado National Monument, the green monster that is the Grand Mesa, and through the intoxicating fragrant of the Palisade vineyards. Others took me from the parch, stale valley upward through the junipers and pinions that dot the Colorado Plateau to the pines of the high country which offered up sweeping views of the San Juan and La Sal mountains, snow covered and distant, all of which left me satisfied and depleted. And then there were rides that left me listless, bored, and wanting more time at home with my wife and dogs. Regardless, each ride worked to strengthen my abilities whereat some point in mid-summer I knew what it meant to have my cycling legs, something I was truly grateful for

since my early training months had left me embarrassed. My first cycling race was the Elam Classic, a fifty mile out and back travesty. For this race I’d purchased a big red helmet which reflected a big red sunrise, warning of an impending explosion to its rider. There were only ten others in the Citizen’s category and I wondered where they were as I led them out the first several miles. The benefits of drafting never occurred to me and for several minutes I had a false sense of talent since the other riders appeared to be hanging on to my rear wheel. Then the course turned upward on Nine-Mile Hill and everyone flew by me like a flock of birds, all in a line on each other’s wheels. I felt like such a fool, riding the remaining forty-seven miles by myself. Several months later when I felt my body adapt to the bike and my legs were strong and I understood how to ride I wanted revenge and while I never had an opportunity to race any of the ten who schooled me that day, I took it out on other competitors in other races. The feeling of blowing by someone on a bike is as gratifying an experience as I’ve ever known. But here again, I digress into sincerity. Biking was fun, when necessary, but mostly it was much more time consuming than a runner can withstand. Fortunately, my skills improved throughout the summer and at some point I became more competitive on the bike leg of triathlon than on the run, the last leg. Well, sort of.A runner’s perspective about triathlon is that we’re going to jump off the bike and pummel everyone on the run – because that’s what we do. Of course the problem with this has everything to do with the six or seven hours of exercise leading up to the run, at least in an ironman distance triathlon. So I’m not convinced we have much of an advantage in the big picture. During Ultramax I was forced to walk much of the marathon because the bike had depleted me so greatly. A seasoned biker whose legs are accustomed to long rides might have a better shot of running

faster than a first-sport runner. I detest mile-by-mile recounts of races from others, most

likely because my attention span is fantastically short, so I’ll spare you the sordid details of the Ultramax. Besides, I’d rather understand what brings a person to the precipice of any given moment, what motivates him, what he hopes to find in the quest and how he

will use that experience to move on. In motive lies the journey and in journey lies truth. And other than the Johnnie Cochrans of the world isn’t that what we’re

all trying to find – truth? My motivation was simple: I wanted to know what it felt like to cover a hundred and forty-two miles in competition, to feel so alive in a single day that it would both bring me to tears and make me laugh. Anything that would reveal that kind of truth was

worth pursuing. There was also the hidden prize of not really knowing if I could finish. What if the pain was too great? What if my body shut down? But my feeling about the day is this: the experience wasn’t so much about pain as it was suffering. I associate pain with an anaerobic activity like running a one-mile race or stubbing your toe. On the other hand, suffering is ongoing, debilitating, and uncomfortable, like riding coach on a trans-Atlantic flight on United Airlines, your knees tucked up under your chin, a child kicking the back of your seat, the anticipation of yet another person sneezing on you, and a bag of pretzels tossed at you as your only entertainment for twelve hours. In the end, however, the accomplishment trumps all, and just like that horrible plane




4 Million Steps - Bangor, Maine to Miami, FloridaStarting 9/22/08, Tommy Neeson will take the first of what are anticipated to be 4 million steps to raise money and awareness for Ronald McDonald House Charities. Tommy will begin this epic quest at the Bangor, Maine Ronald McDonald House and run to Miami Florida. 4 million steps later, Tommy will arrive in Miami approximately and 11/21/08. Live updates will be available at www.runnerssociety.com/4millionsteps.html

Why Ronald McDonald House Charities?While living in NY with his wife Elaine, step-son Jake and two daughters, Shelby and Randi an event took place that changed Tommy and his family’s life forever. On July 27th, 1998, just two weeks shy of her birthday, a large tumor was found at the stem of his youngest daughter Randi’s brain.In spite of having quite possibly the best care in the world, the cancer won its six month war against Randi just two days before Valentine’s Day. She was two-years-old.Although Randi spent many of her remaining days in a hospital room, the family was able to spend many nights together at the local New York City Ronald McDonald House. Tommy and Elaine were able to piece together as normal a life as possible with the entire family as they spend many weeks away from home.The Ronald McDonald House not only provided the basic needs of shelter, but more importantly supplied an environment, a home away from home, where the Neeson’s and other families could be together during those difficult times.

Ronald McDonald House Charities Ronald McDonald House Charities (RMHC®), a non-profit, 501(c)(3), creates, finds and supports programs that directly improve the health and well being of children. RMHC fulfills its mission by creating programs that address targeted needs, and by supporting these programs through its global network of local Chapters in 51 countries and regions.

The Ronald McDonald House® program has provided a

“home-away-from-home” for millions of families since its inception in 1974. There are 270 Ronald McDonald Houses open in 30 countries worldwide. The Ronald McDonald Family Room® program provides a home-like haven inside hospitals, often just steps away from neonatal or pediatric intensive care units. Ronald McDonald Family Rooms provide the families of hospitalized children an opportunity to refresh, rest, and reflect, without leaving their children’s sides.Today, there are more than 114 Ronald McDonald Family Rooms in 13 countries.For more information on Ronald McDonald House Charities, please visit www.rmhc.org

Running BackgroundTommy grew up in Yorktown Heights, NY in Westchester County. He began running and racing at the age of 8 when he joined the Taconic Road Runner Club. After graduating college with a BS in psychology, Tommy turned his sights to what distance runners call the classic distance - the marathon. To date, he has completed 19 marathons with a personal best of 2:35 (Virginia Beach Shamrock Sportsfest, 2003). He has 9 top ten finishes and has won two (Hatfield McCoy, KY 2003 & Ocean City, MD 2005).On Friday June 29, 2007, Tommy set the world record for 50 kilometers on a treadmill (3:34.24) in an effort to raise money for Ronald McDonald House Charities of Norfolk. Tommy successfully broke the record and raised $5,000 in the process. Currently Tommy is a board member of the Tidewater Striders running club and has been on the board for the local chapter of Girls on the Run.

http://www.runnerssociety.com/4millionsteps.html

http://www.rmhc.org

http://www.runnerssociety.com/4millionsteps.html


This recipe serves: 4

2 teaspoons canola oil4 salmon fillets, 5 ounces eachsalt to tastefreshly ground black pepper2/3 grapefruit, peel, cut into sections, remove membranes1 1/2 oranges, peel, cut into sections, remove membranesjuice of 1/2 lemon1/2 teaspoon chopped, fresh tarragon

FoodFit.com is an award-winning healthy eating and active living website dedicated to providing consumers with the information and tools they need to lead a healthier life. FoodFit integrates hundreds of features and interactive tools with thousands of recipes and tips from over 100 leading chefs. Its reliable guidance combines information from experts in the fields of nutrition, medicine and fitness. Join the FoodFit Healthily Living Plan through the RRCA to get healthy and help support the RRCA’s Personal Fitness at www.rrca.org/programs/personal

Calories 230 Carbohydrate 13 gFat 7 g Fiber 4 gProtein 29 g Saturated Fat 1 gSodium 192 mg

1. Preheat the broiler.2. To make the citrus relish, combine the grapefruit and orange sections in a mixing bowl. Add the lemon juice and tarragon and set aside. (This can be made in advance and stored in the refrigerator for up a day or two. The relish should be served at room temperature.) 3. Brush the fillets with oil and season generously with salt and pepper. Place the seasoned fillets on a non-stick baking sheet.4. Broil the fillets for 3 to 4 minutes on each side, turning only once. (Thin fillets will take less time, thicker fillets will take more.)5. Place the fillets on warmed plates, top with citrus relish and serve immediately.

Serving Size: 1 5-ounce fillet

Broiled Salmon with Tarragon-Citrus Relish

Prep time: 5 mins Yield: 4 servingsCook time: 5 mins

User rating:

Rated by 7 visitors

Omega-3 fatty acids

richin protein

Chambers Productions Releases Collector’s Edition DVD of Fire on the Track: The Steve Prefontaine StoryEugene, Ore. – Chambers Productions has released the Collector’s Edition DVD of Fire on the Track: The Steve Prefontaine Story which boasts 3.5 hours of bonus behind-the-scenes interviews with insiders including Bill Bowerman, Phil Knight and many more, as well as a history of Hayward Field and a segment on Pre’s Trail featuring Geoff Hughes, chairman of the Prefontaine Trail Restoration Committee. The two-disc DVD featuring the original 1995 documentary – winner of the 1996 New York Festival World Silver Medal. “The Fire on the Track DVD is truly a must-see for locals and a great souvenir for those who visit the Eugene ’08 Olympic Track and Field Trials,” says Chambers. For more information, visit www.fireonthetrack.com.

http://www.fireonthetrack.com

http://www.chambersproductions.com/pre/

http://www.foodfit.com/

http://www.foodfit.com/


FROM THE EXPERTSAsk Dr. Fiesler, Sports Medicine Chair

Dr. Cathy Fiesler is the Chairperson of the RRCA Sports Medicine Committee. She is a member of the Board of Directors of the American Medical Athletic Association and is the Clinical Advisor for the American Running Association. She is a senior writer for Running Times (magazine and website). She is a member of the American College of Sports Medicine and the American Medical Society for Sports Medicine.

Q I have started training for my first marathon; as I have increased

the length of my long runs, I have developed a pain in the ball of my right foot. The pain shoots into my toes and worsens as I continue running. The pain subsides when I stop running. Do I have to give up on my marathon plans?

A The pain that you are describing is most consistent with a

Morton’s Neuroma. The nerves in your foot run along the side of the long bones known as the metatarsals. The ball of the foot is comprised of the head of each metatarsal. At the level of the metatarsal heads, the nerves split with a branch running to each of the adjacent toes.Compression of the metatarsal heads can irritate the nerves. With chronic irritation, scar tissue can develop, causing a neuroma. The presence of the scar tissue compromises the already narrow space between the metatarsal heads, causing compression of the digital nerve. A tight fitting toe box of a shoe adds to this compression, as does swelling of the foot that occurs with running. Pain will tend to progress until the pressure is relieved, usually by taking your shoe off.Morton’s Neuroma is a fairly common problem for runners. The first thing that you need to do is evaluate your shoes. Is there enough room in the toe box? Thick socks and the addition of a thick insole or orthotic will change the fit of your shoe. Make sure that you wear your running socks and have any insert that you wear in your shoes with you when you are shopping for a new pair of running shoes. Tying your shoes tightly may feel okay at the start of a run but will become too tight as your feet swell. Loosen the lower part of your laces. You may even consider skipping the lower one or two eyelets and start lacing the shoe higher up. Woman

runners often have a problem with the toe box being too tight if they want the heel to fit; if the toe box fits, the heel may slip. Altering your lacing technique may help with the slipping heel so the toe box fits appropriately.

The addition of a metatarsal pad to the insole of the shoe can also be helpful. Think of this as “Wonder Bra” for the foot, designed to lift and separate. The pad should be placed behind (closer to the heel) the metatarsal heads. It will spread the metatarsal heads a little, relieving pressure on the nerve.To properly place the metatarsal pad in your shoe, remove the insole. Mark each bump of the ball of the foot with a marker. Step onto the insole, leaving marks for the ball of the foot. The pad should be placed behind the marks (closer to heel); hold it in place with some tape and replace the insole in the shoe. Test the insole to ensure the proper location of the pad. Once you have the pad appropriately placed, outline the pad on the insole, peel the cover off of the adhesive on the pad and apply it to the insole. Pay attention to the shoes that you are wearing throughout the rest of the day. Tight fitting shoes and high heels can aggravate the problem.For recalcitrant symptoms, your health care provider may recommend a cortisone injection. Surgery may be necessary for persistent pain. Most

athletes are able to return to their previous level of activity once they have recovered from surgery.Not all forefoot pain is due to Morton’s Neuroma. Metatarsal stress fractures and Freiberg’s Disease may cause pain in the ball of the foot. Instability of the metatarsal-toe (MTP) joints causes the toe to slip in the joint, producing pain. Too many cortisone injections may cause weakness of the capsule surrounding the joint, resulting in joint instability. Diabetes may cause neuropathy, producing pain in the foot.The bottom line – make sure that your shoes fit appropriately. Place a metatarsal pad in the shoe of the foot that is causing problems. If symptoms persist, you should seek evaluation by a health care provider.


How Much is Too Much? by John Hatzenbuehler MD

When I was young I don’t remember thinking about where I was going to get my water. I just found a glass and went to the sink. It is apparently not that simple in 2008. Today for some reason I have to go to the store to get water, from a bottle, and surprisingly, there are about 10 different kinds…….. of water. In addition, almost everyone you see on the street is carrying a container of water. At least water is good for you. But did you realize that too much water can be bad for you?Unfortunately the new obsession with water can create significant problems for runners especially during a race. Every year hundreds of runners end up consuming too much water during the race and end up with a life threatening condition called hyponatremia. So what is hyponatremia exactly? This is a condition where the body experiences

electrolyte imbalances where the sodium level gets too low. Mildly low sodium (salt) levels can cause fatigue, nausea, vomiting, and puffiness. Severely low levels can cause disorientation, seizures, coma, and eventually death if the levels are not restored quickly.

FROM THE EXPERTSFortunately, this condition can be prevented with adequate knowledge of how it develops.While the sodium level in the body is low, the total amount of sodium in the body is normal. Therefore, the problem is not that you haven’t ingested enough salt, but rather you have ingested too much water. It is simply a delusion problem. If you drink too much water in a period of time, the sodium levels will fall. Ingesting more sodium can help to a certain extent, but typically it takes far more sodium to keep up with water intake to be of great help. In fact, sports drinks have such a low concentration of salt (for taste of course) that they can make hyponatremia worse. Interestingly, those runners who compete to win a race typically don’t get this problem. Those who are running in a non-competitive nature tend to be more at risk because they

See TOO MUCH, page 20

http://www.smarterperformance.com/home.php


Sunburnby Lucien Parrillo, MD MPH

Among the various skin maladies the running enthusiast encounters, exposure to the sun’s harmful ultraviolet (UV) radiation can have both short-term and long-term consequences. The sun produces both visible and invisible rays, and the invisible rays are subdivided into ultraviolet-A (UVA) and ultraviolet-B (UVB). Both types cause suntan, sunburn, and increase the risk for some forms of skin cancer like squamous cell carcinoma, basal cell carcinoma and melanoma. There is no “safe” form of UV light rays, even those emitted from commercialized tanning beds.1

For those who enjoy outdoor running, an appreciation of the effects of UV radiation is recommended. Your chances of developing sunburn are greatest between 10 am and 4 pm, when the sun’s rays are strongest. It is easier to burn on a hot day, because heat increases the effects of UV rays, but you can get burned on overcast days as well. Sun protection is also important in the winter, since snow can reflect up to 80% of the sun’s rays, thus causing sunburn and sun damage to uncovered skin.Research has shown that duration of single-dose sun exposure is also an important factor to consider while training outdoors. One study showed that three male triathletes at the 1999 Ironman World Championships in Hawaii accumulated more than 30 times the recommended limit of UV exposure in an 8-10 hour race, despite the use of water-resistant sun protection factor (SPF) 25 or higher sunscreen.2

If one does develop the characteristic red, tender, stinging burn, symptomatic treatment is available. Minor burns can be treated with aloe-based lotions, Burow’s compresses, local anesthetic creams containing lidocaine or benzocaine, or over-the-counter pain medications like Tylenol or Ibuprofen. More severe burns can result in blistering, and should be cared for by medical professionals in

order to prevent secondary infection.Preventive treatment of sunburn consists of primarily of protective clothing and topical sunscreen. Ideally, runners should avoid peak sun exposure between the hours of 10am and 4pm. If one is going to exercise during that time, it is recommended that a topical sunscreen with an SPF of at least 15 be applied to all body surfaces, including the face, arms, and legs. Sunscreens should also have superior substantivity, meaning they are effective even with moisture/sweating, and be non-irritating to the eyes.3 Clothing does offer some degree of sun protection. Sun-protective fabrics typically have a tight weave and are usually darker in color. They have a label listing the garment’s Ultraviolet Protection Factor (UPF), with higher ratings indicating greater protection from the sun’s UV rays. Further, unlike SPF which measures only UVB radiation, UPF incorporates both UVA and UVB levels. Also, washing clothes once a month in Sunguard™, a colorless dye that gives your clothes an SPF of greater than 30, will offer extra protection. Lastly, it is advised that runners where a hat in order to decrease exposure to the head and facial areas.Running outdoors is one of the major reasons why the sport is so enjoyable. However, prolonged exposure to the sun can have an array of effects on the skin, and should be recognized. Treatment of minor sunburns consists of soothing the irritation/pain, while more severe cases should be reserved for healthcare professionals. Finally, sunburn prevention using topical sunscreens and protective clothing is also recommended.References:1.) “The Sun & Your Skin”, The American Academy of Dermatology website: www.aad.org. Accessed on: May 15, 2008.2.) Moehrle M. Ultraviolet exposure in the Ironman triathlon. Medicine and Science in Sports and Exercise. 2001; 33:1385-1386.3.) Mailler-Savage EA and Adams B. Skin manifestations of running. Journal of the American Academy of Dermatology. 2006; 55(2): 290-301.

usually to drink water at every water station. Over the course of a long race, they can drink enough water to dilute themselves. In fact, these people can actually gain weight over the course of a long race. Gaining weight during a run is one strong indication that someone has consumed too much water and be possibly at risk for hyponatremia. So how much water should someone drink during the race? Simply put you should replace what you have lost during the race and no more. Actually your weight should remain equal or down a small percentage from start to finish. Gaining weight is a bad sign. It is difficult to provide exact number of glasses of water during a race because every one loses different amount of water depending on biological factors and environmental factors such as temperature and humidity. That being said, one easy principle can prevent this from happening. Drink when you are thirsty. It’s that simple. If you only drink water when you are thirsty, you will not consume too much water. That is because the body regulates its water content through thirst. So, as you begin running races this summer, remember drink to thirst and not more. Also, keeping track of your weight during training can help you learn how much water to drink during a run. If you would like to learn more, check out this website: http://www.marathonguide.com/training/coachmindy/hyponatremia.cfm

FROM THE EXPERTSTOO MUCH, continued from page 19

http://www.aad.org

http://www.aad.org

http://www.marathonguide.com/training/coachmindy/hyponatremia.cfm




Safe and on target

The beginning of abeautiful friendship

...with safe and effective nail fungus treatment

Want to kick nail fungus out of your life?You are not aloneAbout 40 million Americans have onychomycosis (on-ih-ko-my-KO-sis), also known as nail fungus. People can get this fungal infection in their toenails and fingernails. However, it is four times more likelyto attack the toenails.

Here’s a list of common nail fungus symptoms to look out for:

• Discolored (yellowish/brownish) nails

• Separation of the nail from the nail bed

• Thickening nails

• Misshapen and distorted nails

Remember that a change in the appearance of your nails might signal nail fungus or anothermedical condition. So, be sure to talk to your health care professional if you see the symptoms.

ride you eventually arrive having covered an enormous distance, and step onto new land and a brand new world.I’ve been asked if I’ll enter another one and for the first month I was fairly certain this runner would not. But as time passes the need for redemption rises in me as it does with all athletes looking to improve on their performances and perfect their art. This thing is in me now and though its importance in my life is still unclear I get the Teary Eyes every time I look at the video of that day. To pretend it had no meaning is just that. I believe that only those athletes who have completed an IDT fully understand what I’m talking about and the swell of emotion that I find crippling at times. My training partner, Ray, said it best after he had returned from his completion of Ironman Canada. “No matter what anyone tells you, you’re going to have some different and unique feelings. There are things in my head I don’t share, not because they’re top secret but because I know they really only apply to me. You’ll have them too. Take in the day, the experience. That’s what stays with us.” So, even if my vocabulary falls short of describing my ascension to the world of triathlon, my ankle reveals my accomplishment. On it is a tattoo of an M-dot. It’s a big red M with a big red dot above it, outlined in thin, black ink. It’s been there for three months and it still scales on occasion, as if it didn’t take, and I feel that’s appropriate to my experience with the ironman distance triathlon. I’m not sure if it took. I promised Ray we’d have beers in the fall and discuss what the experience meant to one another, but like any education, it’s ongoing and impossible to sum up in one sitting. Fortunately there are many choices of beer out there and many of them have adoptive countries. So, we’ll just have to find the one that tastes best and figure out if its adoptive country hosts and IDT. And that might serve as my next calling.


Jeff Recker, winner of the 2007 RRCA Jerry Little

Excellence in Journalism Club Writer

Award.

http://www.penlac.com/


EASTERN REGION: MAINE, NEW HAMPSHIRE, VERMONT, MASSACHUSETTS, RHODE ISLAND, CONNECTICUT, NEW YORK, NEW JERSEY, DELAWARE, PENNYSYLVANIA, MARYLAND, VIRGINIA, WEST VIRGINIA, DISCTRICT OF COLUMBIA

RRCA Regional Half Marathon Championship29th Annual Chambersburg Half MarathonChambersburg, PA March 15, 2008OPEN MALEJaron Hawkins 25 Frostburg, MD 1:10:31Kent Werner 28 Columbia, MD 1:11:48Brian Baillie 25 Washington, MD 1:11:56

OPEN FEMALEMolly Pritz 19 Williamsport, PA 1:21:01Susan Graham-Gray39 Greencastle, PA 1:21:48Lauren Caputo 25 Arlington, VA 1:28:22

MASTER MALEDavid Funk 44 Lebanon, PA 1:23:20Steven Murphy 45 Mechanicsburg, PA 1:23:25Patrick Lynam 53 Arnold, PA 1:23:52

MASTER FEMALEKathy Bernetti 46 Fulton, MD 1:38:53Laurie Funk 44 Lebanon, PA 1:39:51Donna Rando 40 Jackson, NJ 1:41:42

RRCA National 10 Mile ChampionshipCredit Union Cherry Blossom 10 Mile RunWashington, DC April 6, 2008OPEN MALERidouane Harroufi 26 Morocco 46:14*

OPEN FEMALELineth Chepkurui 20 Kenya 54:21*

MASTER MALEJohn Thornell 42 Santa Fe, NM 55:33**

MASTER FEMALEColleen De Reuck 43 Boulder, CO 57:17*

GRAND MASTER MALEMark Malander 50 Oak Hill, VA 57:48**

GRAND MASTER FEMALEDeborah Flynn 51 Gaithersburg, MD 1:09:26**

* Under USATF OPEN guideline** Under USATF Age-Group guideline

Cherry Blossom10 Mile Run(right) Lineth

Chepkurui

Photos by Bob Mallett



RRCA State 5K ChampionshipNashua Soup Kitchen & Shelter 5KNashua, NH April 13, 2008OPEN MALEThomas Stepan 23 Nashua, NH 17:07

OPEN FEMALEMolly Taber 35 Haverhill, MA 17:38*

MASTER MALEBill Newsham 43 Brookline, NH 17:48

MASTER FEMALECynthia Bonenfant 41 Nashua, NH 22:27

GRAND MASTER MALEJames Belanger 53 Nashua, NH 19:53

GRAND MASTER FEMALESharon Pescetta 51 Enfield, NH 26:54

* Under USATF Age-Group guideline

RRCA State 10K ChampionshipNashua Soup Kitchen & Shelter 10KNashua, NH April 13, 2008OPEN MALEJustin Freeman 31 New Hampton, NH 33:32

OPEN FEMALEAnn Rasmussen 43 Plymouth, NH 40:39

MASTER MALENed Woody 40 Bow, NH 37:33

MASTER FEMALELori Lambert 44 Nashua, NH 42:18

GRAND MASTER MALESteve Tomasi 50 Windham, NH 38:49

GRAND MASTER FEMALELynn-Marie Fawcett 52 Chester, NH 44:01*

* Under USATF Age-Group guideline

RRCA State Half Marathon ChampionshipFrederick Running Festival Half MarathonFrederick, MD May 3, 2008OPEN MALEAdam Sierakowski 20 Perry Hall, MD 1:17:20

OPEN FEMALETammy Slusser 43 Monroeville, PA 1:24:42

MASTER MALEKeith McIntyre 49 Ellicott City, MD 1:21:07

MASTER FEMALETammy Slusser 43 Monroeville, PA 1:24:42

GRAND MASTER MALEMarc Wolfson 58 Olney, MD 1:30:29

GRAND MASTER FEMALELinell Smith 55 Baltimore, MD 1:43:39

Nashua Soup Kitchen & Shelter5K & 10K Winners

Thomas Stepan, Molly Taber,and Justin Freeman

Photos by John Malboeuf



RRCA National ChampionshipDates to Remember:

August 16, 2008Parkersburg, WV

Parkersburg News & SentinelHalf Marathon

RRCA Regional ChampionshipDates to Remember:September 27, 2008

Lynchburg, PAVirginia 10 MilerOctober 5, 2008

Portland, MEPeak PerformanceMaine Marathon

RRCA State ChampionshipDates to Remember:

August 24, 2008Annapolis, MD

Annapolis 10 Mile RunNovember 29, 2008

Sparks, MDNorthern Central Trail Marathon

RRCA State 10K ChampionshipFred d’Elia Ridgewood 10K RunRidgewood, NJ May 26, 2008OPEN MALEWorku Beyi 21 Bronx, NY 29:40

OPEN FEMALEBuzunesh Dera 20 Bronx, NY 35:02

MASTER MALEPaul Mwangi 41 Danbury, CT 31:17

MASTER FEMALEMisa Tamura 42 Ridgewood, NJ 38:43

GRAND MASTER MALETakashi Ogawa 51 Eastchester, NY 38:03

GRAND MASTER FEMALELinda Mirabella 53 Rockaway, NJ 46:10

RRCA State 5K ChampionshipFred d’Elia Ridgewood 5K RunRidgewood, NJ May 26, 2008OPEN MALEAbiyot Endale 22 Bronx, NY 14:30

OPEN FEMALEBuzunesh Deba 20 Bronx, NY 17:03

MASTER MALEPiotr Karasiewicz 46 Brooklyn, NY 16:16

MASTER FEMALEChristine Glockenmeir 40 Basking Ridge, NJ 19:03

GRAND MASTER MALEStephen Brunnquell 52 Harrington Park, NJ 18:13

GRAND MASTER FEMALEGail Kislevitz 56 Ridgewood, NJ 22:48

RRCA State 8K Championship25th Anniversary Mule Haul 8K RaceFort Hunter, NY June 15, 2008OPEN MALEJoel Frost-Tift 20 Averill Park, NY 27:12

OPEN FEMALEJustine Mosher 23 Queensbury, NY 32:54

MASTER MALEBill Venner 49 Granville, NY 28:37

MASTER FEMALEJacquline Schiffer 43 Olivebridge, NY 36:31

GRAND MASTER MALERob Colborn 53 Niskayuna, NY 31:16

GRAND MASTER FEMALEMartha DeGraza 57 Slingerlands, NY 36:59

Justine Mosher

JoelFrost-Tift

http://www.active.com/page/Event_Details.htm?event_id=1489293&assetId=9d820c6d-ccbf-4e6d-98bd-c1a5554e6c16

http://www.virginia10miler.com/

http://www.mainemarathon.com/

http://annapolisstriders.org/A10Info2008.htm

http://brrc.com/race/NCRTrailMarathon.html


SOUTHERN REGION: NORTH CAROLINA, SOUTH CAROLINA, TENNESSEE, KENTUCKY, GEORGIA, ALABAMA, MISSISSIPPI, ARKANSAS, LOUSIANA, FLORIDA, TEXAS, PUERTO RICO

ING Georgia Marathon Race Director, Victoria Seahorn, 1st Female Mary Chind, and RRCA

Georgia State Rep, Marlene Atwood

Photo by Becky Rentz

RRCA State 10K Championship Carolina First Reedy River RunGreenville, SC March 1, 2008OPEN MALE Jeff Gaudette 25 Charoltte, NC 30:56

OPEN FEMALE Maggie Chan-Rober 32 Shaw AFB, SC 35:46

MASTER MALEChristopher Giordanelli 43 Simpsonville, SC 35:52

MASTER FEMALE Suanne Hal 43 Greenville, SC 42:37

GRANDMASTER MALE Stephen Derfler 53 Cleveland, SC 39:30

GRANDMASTER FEMALE Heather Rossley 58 Easley, SC 51:18

RRCA State 10 Mile Championship Surgionsville 10 MilerSurgionsville, TN March 15, 2008 OPEN MALE Bob Adams 27 Knoxville, TN 0:57:57 5:48

OPEN FEMALE Molly Allen 37 Kingsport, TN 1:06:31 6:40

MASTER MALETerry Ketron 44 Kingsport, TN 1:01:00 6:06

MASTER FEMALE Jeanne Parish 43 Kingsport, TN 1:13:57 7:24

GRANDMASTER MALE Jeff Armstrong 52 Talbott, TN 1:07:03 6:43

GRANDMASTER FEMALE Karen Seiferth 50 Johnson City, TN 1:13:56 7:24

SENIOR MALE Tony Borghetti 66 Surgoinsville, TN 1:20:43 8:05

SENIOR FEMALE Ann Viles 64 Sugar Grove, NC 1:33:15 9:20

Surgoinsville 10 Miler,(below) Overall, Masters, & Grandmasters winners



Championship Event!

Thank you for competing in the Road Runners Club of America (RRCA) Championship Event. Since 1958, the RRCA has awarded championship status to running events around the country at the National, Regional & State level. The purpose of these events is to promote access to the sport of long distance

running and to celebrate outstanding performance at the open, masters, and grand masters levels.

For more information about the RRCA and to fi nd running clubs in your community visit us at www.RRCA.org.

CHAMPIONSHIP RACE

The RRCA championship database of results was launched in early 2008 and can be found at

http://www.rrca.org/programs/championships/showlist.php

RRCA State Marathon Championship ING Georgia MarathonAtlanta, GA March 30, 2008RRCA Honored at ING Georgia Marathon Celebration Partyby Marlene Atwood

ING Georgia Marathon Race Director, Victoria Seahorn, celebrated a successful event at a gala celebration party on April 14, 2008 at the Omni CNN Center Hotel in Atlanta.

The ING Georgia Marathon, an RRCA Georgia State Marathon Championship, had a lot to celebrate after several challenges leading to the March 30, 2008 event. A tornado that devastated the City of Atlanta two weeks before the marathon caused the race to move its expo and pasta dinner venues to other locations due to storm damage to the Georgia World Congress Center and the Omni CNN Center Hotel.

Despite street closures due to falling glass and debris and a last minute modification to the course due to safety concerns, the race went on. Race day morning was a crisp, breezy 44 degrees after a night of substantial rain. 2,142 marathoners and 8,569 half marathoners ran a challenging scenic course through the City of Atlanta and Decatur, with a grand finish at Atlanta’s Centennial Park.

At the ING Georgia Marathon Celebration Party on April 14th, Race Director Victoria Seahorn thanked the RRCA for its support and strong partnership with Gatorade. Over 25 ‘hydration stations’ lined the course, providing participants with plenty of Gatorade.

Also honored at the victory celebration were RRCA Georgia State Marathon Championship winners. They included:

OPEN MALE Meyer J Friedman 28 Atlanta, GA 2:28:22

OPEN FEMALEMary A Chind 23 Cartersville, GA 3:00:49

MASTERS MALEChristopher B Wise 41 Dunwoody, GA 2:58:30

MASTERS FEMALESandra Murphy 40 Evans, GA 3:30:13

GRAND MASTERS MALEMichael Daley 55 Stone Mtn., GA 3:04:53

GRAND MASTERS FEMALEPaula May 55 Peachtree City, GA 3:44:22

http://www.rrca.org/programs/championships/



RRCA Regional Championship

Dates to Remember:August 2, 2008

Anniston, ALWoodstock 5K

September 3, 2008Magnificent Mile

Raleigh, NCRRCA State Championship

Dates to Remember:July 4, 2008

Firecracker 4 MilerRogersville, TNAugust 2, 2008

White River 4-Mile ClassicBatesville, AR

August 16, 2008Red Cross Run for the Red

Fayetteville, NCAugust 30, 2008

The ARK Clear Mountain 5KNorth Little Rock, ARSeptember 1, 2008

Labor Day 15KColumbia, SC

September 13, 2008Bays Mountain Trail Race

Kingsport, TN

RRCA State Half Marathon Championship Inside-Out Sports Classic Half MarathonCary, NC March 30, 2008OPEN MALE Harsha Thirumurthy 31 Carrboro, NC 1:13:03

OPEN FEMALE Randy Stockbridge 25 Chapel Hill, NC 1:25:21

MASTER MALEWayne Crews 40 Cary, NC 1:18:56

MASTER FEMALE Kerry Troester 40 Raleigh, NC 1:34:32

GRANDMASTER MALE Bobby Christiansen 50 Greensboro, NC 1:25:57

GRANDMASTER FEMALE Ann Brady 52 Mebane, NC 1:51:24

RRCA State 10 Mile ChampionshipMax Bayne 10 MilerFort deSoto Park, FL March 30, 2008OPEN MALE Michael Coyne 57 St. Stephen, NB 1:01:35

OPEN FEMALE Leslie Sanderson 40 Ottawa, ON 1:05:44

MASTER MALEMatt Olney 43 Tampa, FL 1:04:22

MASTER FEMALE Kit Van Allan 43 Palm Harbor, FL 1:15:26

GRANDMASTER MALE Duncan Cameron 65 Palm Harbor, FL 1:13:00

GRANDMASTER FEMALE Noora Alidina 51 Palm Harbor, FL 1:22:30

RRCA State 10K Championship Heritage Harbor 10K RunBradenton, FL April 13, 2008OPEN MALE Mickey Hooke 47 36:13

OPEN FEMALE Heather Butcher 36 37:41

MASTER MALEDavid Blackman 41 36:33

MASTER FEMALE Sue O’Malley 47 42:51

GRANDMASTER MALE Albert Wieringa 61 39:13

GRANDMASTER FEMALE Maggie Miller 53 47:33

SENIOR MALEDuncan Cameron 65 41:07

SENIOR FEMALEJosephine Nicolosi 63 55:52

VETERAN MALEFred Fiala 70 50:30

http://results.active.com/pages/oneResult.jsp?pID=35435910&rsID=60863












http://www.woodstock5k.com/

http://www.ncroadrunners.org/magmile/

http://www.wrroadrunners.org/4mileclas.htm

http://www.highlandsarc.org/

http://www.arkrrca.com/index.php?main=clearmtn

http://www.strictlyrunning.com/%5Cimages%5C08Labor.pdf

http://www.runtricities.org/asp/racecal_manage.asp?action=view&racecalid=529



RRCA State 5K Championship Randolph County 5K Health Run/WalkAsheboro, NC April 26, 2008OPEN MALE Justin Sink 17:37.78

OPEN FEMALE Lindsey Gaines 22:01.00

MASTER MALEAli Arasta 19:09.41

MASTER FEMALE Sheri Skeen 28:29.88

GRANDMASTER MALE Rick Johnson 23:06.52

GRANDMASTER FEMALE Deana Bauer 26:40.67

RRCA Southern Region 50K ChampionshipSweet H20 50KLithia Springs, GA April 26, 2008by Summer WessonIn Lithia Springs, Georgia on Saturday, April 26, 2008, 200 half marathoners and nearly 75 50K runners lined up at the start line of the Sweet H2O 50K and Half Marathon. This course follows the beautiful rapids of Sweetwater Creek and past Civil War era textile mill ruins. Labeled one of the most challenging 50K races in the Southeast, this year was no exception. With an unforgiving 7:30 a.m. start time, temperatures reached the 80’s as runners climbed what many of them lovingly refer to as ‘Top of the World,’ a rugged and technical hill that claims to be one of the biggest challenges in this race.

This years winners were Sheridan Ames, a 47 year old Signal Mountain, TN resident who finished in 5:01:44. Sally Brookings, 51, from Marietta, GA was the first female at 5:26:23. An honorable mention goes out to Rob Apple from Murfreesborough, TN for completing his 519th ultra-marathon that day in 7:06:25.

Lucky runners this year were able to enjoy the company of numerous box turtles along the course that had also appeared to enjoy what turned out to be an exceptional day.

OPEN MALE Sheridan Ames 47 Signal Mountain, TN 5:01:44.71

OPEN FEMALE Sally Brooking 51 Marietta, GA 5:26:23.34

MASTER MALEScott Brockmeier 46 Plainville, GA 5:23:58.22

MASTER FEMALE Susan Lance 48 Whitesburg, GA 6:21:04.09

GRANDMASTER MALE Will Kaufmann 54 Newnan, GA 5:31:19.49

GRANDMASTER FEMALE Sandra Melton 52 Jensen Beach, FL 8:02:06.71

5K Health Run Overall WinnersJustin Sink & Lindsey Gaines

Photo courtesy randolphroadrunners.org

5K Health Run - Starr Ayers &RRCA NC State Rep, Lena Hollmann

Photo courtesy randolphroadrunners.org



RRCA Southern Region 12K ChampionshipRose Festival Road RaceOrangeburg, SC April 26, 2008Breaking records was the theme of this year’s 12K RRCA Southern Region Championship at the Rose Festival Road Race in Orangeburg, South Carolina. Greenville SC’s, Sam Robinson blazed the competition to set a course record in 39:09 to take home the men’s overall title. “There’s a red line for everybody,” Robinson said following the race, “and I was just trying to stay right underneath that red line and just hold it as long as possible. I felt really good.”

Along with the $150 prize for winning, Robinson collected a bounty for the course record. Kenzie Lang took the women’s overall title with a time of 51:19. Despite feeling fatigue from running the Boston Marathon at the beginning of the week, the Columbia native was the eighth runner to finish the race.

Franklin Mason of Mount Pleasant, SC ran a 1:48.50 to break the state 12K record for male age group 80-84. However, all eyes were on Brooklyn Looper as she made her way down the final stretch of the race escorted by police cruisers. The 6 year old girl from Easley, SC, who usually does 5K’s with her father, set the state record with a time of 1:28:17 for age group 7 and under in her first 12k race.

Robert Schlau of Charleston SC and Shannon Mosley of Lexington, SC were the RRCA Championship winners in the Masters Division, while Gilbert Miller of Bamberg, SC and Becky Fairey of St Matthews, SC took home the Grand Masters awards.

OPEN MALE Sam Robinson 23 Greenville, SC 39:09

OPEN FEMALE Kenzie Lang 24 Columbia, SC 51:19

MASTER MALERobert Schlau 60 Charleston, SC 49:06

MASTER FEMALE Shannon Mosley 41 Lexington, SC 1:02:48

GRANDMASTER MALE Gilbert Miller 55 Bamberg, SC 52:19

GRANDMASTER FEMALE Beckey Fairey 50 St. Matthew, SC 1:08:33

RRCA State 10K Championship Toad Suck 10KConway, AR May 3, 2008OPEN MALE Glen Mays 37 Little Rock, AR 32:52

OPEN FEMALE Leah Thorvilson 29 Little Rock, AR 38:30

MASTER MALEKevin Golden 41 Maumelle, AR 37:01

MASTER FEMALE Sherry Nehus 46 Little Rock, AR 46:39

GRANDMASTER MALE Larry Graham 55 Little Rock, AR 41:22

GRANDMASTER FEMALE Bernita Lovelace 53 Conway, AR 48:32

SENIOR MALE Maurice Robinson 66 Benton, AR 45:49

SENIOR FEMALE Rebecca Loftis 64 Herber Springs, AR 1:07:53

Toad Suck 10KLeah Thorvilson

& Glen Mays

�0 FOOTNOTES JULY2008


Jubilee CityFest 8K(top to bottom)Donald Crosby

Cindy CobbPaul Bonds

Wallace Campbell

RRCA State 8K Championship Jubilee CityFest 8KMontgomery, AL May 24, 2008OPEN MALE Wallace Campbell 21 Montgomery, AL 26:11

OPEN FEMALE Mary Jo Schmalz 41 Birmingham, AL 31:44

MASTER MALEPaul Bonds 53 Prattville, AL 32:21

MASTER FEMALE Susan Hales 43 Birmingham, AL 38:32

GRANDMASTER MALE Donald Crosby 55 Montgomery, AL 34:43

GRANDMASTER FEMALE Cindy Cobb 51 Prattville, AL 38:46

RRCA State 2 Mile Championship Jubilee CityFest 2 MilerMontgomery, AL May 24, 2008OPEN MALE Thomas Heikkinen 17 Panama City, FL 10:56

OPEN FEMALE Maggie Pickard 16 Montgomery, AL 12:52

MASTER MALEAlbert Ryer 44 Montgomery, AL 16:26

MASTER FEMALE Janet Johnson 47 Wetumpka, AL 17:00

GRANDMASTER MALE Bill Givens 51 Pike Road, AL 13:07

GRANDMASTER FEMALE Alice Skinner 53 Montgomery, AL 20:42

RRCA State 10K ChampionshipMercedes-Benz Cotton Row Run 10KHuntsville, AL May 26, 2008OPEN MALE John Chemisto 24 Kenya 30:04

OPEN FEMALE Ogla Kimaiyo 19 Kenya 34:19

MASTER MALEScott Strand 40 Birmingham, AL 31:11

MASTER FEMALE Firaya Sult.-Zhdanova 47 Russia 37:04

GRANDMASTER MALE Charles Reagan 51 Milan, TN 38:13

GRANDMASTER FEMALE Jamie Clay 51 Huntsville, AL 46:58

FOOTNOTES JULY2008�1


RRCA State 15K ChampionshipHuff ‘N Puff on the Bluff 15KSheffield, AL June 7, 2008Congratulations to Scott Strand and Whitney Montgomery, overall winners of the 2008 Huff ‘N Puff on the Bluff 15K. Runners endured blazing heat to complete the hilly 15K course. Scott Strand also took home the male masters prize, while Lori Goldweber was the female master in addition to taking second overall female. It was a day for masters runners, with 4 of the top 5 being in the over-40 set.

OPEN MALE Scott Strand 40 Homewood, AL 52:56 5:41

OPEN FEMALE Whitney Montgomery 20 Moulton, AL 1:06:28 7:08

MASTER MALEScott Strand 40 Homewood, AL 52:56 5:41

MASTER FEMALE Lori Goldweber 44 Birmingham, AL 1:07:38 7:16

GRANDMASTER MALE John Aikin 55 Florence, AL 1:15:15 8:05

GRANDMASTER FEMALE Pam Berry 51 Hartselle, AL 1:23:44 8:59

Huff ‘N Puff 15K (left to top)Scott Strand & Whitney Montgomery

Scott Strand & Lori GoldweberJohn Aikin & Pam Berry

Cotton Row Run 10K (right)Charles Reagan, John Chemisto

Firaya Zhdanova


RRCA State 5K ChampionshipChallenge Obesity 5KLake Como, St. Paul, MN April 5, 2008OPEN MALEMike Gruba 29 Rochester, MN 16:27

OPEN FEMALECaitlin Compton 27 Minneapolis, MN 19:22

MASTER MALETimmy Hale 46 Minneapolis, MN 22:27

MASTER FEMALE Judy Meyer 48 New Brighton, MN 21:20

GRANDMASTER MALE Tom Literski 68 Champlin, MN 24:53

GRANDMASTER FEMALE Siglinde Moore 60 Minneapolis, MN 35:33

CENTRAL REGION: MICHIGAN, OHIO, INDIANA, ILLINOIS, WISCONSIN, MINNESOTA, IOWA, MISSOURI, OKLAHOMA, KANSAS, NEBRASKA, SOUTH DAKOTA, NORTH DAKOTA

RRCA State 20K ChampionshipDr. Steven Fetzer Memorial 20KRochester, MN April 12, 2008OPEN MALEWilliam Serem 32 Coon Rapids, MN 1:04:30

OPEN FEMALERachel Rich 28 Buffalo City, WI 1:18:26

MASTER MALEPeter Kessler 46 Crystal, MN 1:16:54

MASTER FEMALEMarie Boyd 48 Rochester, MN 1:23:56

GRANDMASTER MALEPaul Brown 50 Waconia, MN 1:17:11

GRANDMASTER FEMALEDeb Thomford 50 Zumbrota, MN 1:35:42

Jeremy invited dad,Timmy Hale, to his first road racein which he won Male Masters.

Caitlin Compton & Mike Gruba

Siglinde Moore

Coach Jeanne & Judy Meyer Tom Literski

Photos by Gary Westlund

RRCA National 5K ChampionshipCincinnati Flying Pig Toyota 5KCincinnati, OH May 3, 2008OPEN MALENate Jenkins 27 Lowell, MA 14:52Matthew Folk 32 Canfield, OH 15:24Sean Kelley 19 Oxford, OH 17:08

OPEN FEMALELeslie Kraus 21 Cleves, OH 18:03Jill Tranter 37 Walton, KY 18:38Sabra Harvey 59 Houston, TX 19:57

MASTER MALETom Rhoades 40 Milford, OH 18:53Len Goldman 63 Oakland, CA 19:22Glenn Waters 41 Cincinnati, OH 19:29

MASTER FEMALENancy Hobbs 47 Colorado Springs, CO 21:34Rebecca Baum 60 Springfield, IL 21:58Cookie O’Neal 55 Columbus, OH 22:38

FOOTNOTES JULY2008��

RRCA National 5K ChampionshipCincinnati Flying Pig 5K

Cincinnati, OH May 3, 2008Photo by Mark Bowen

The 10th anniversary Flying Pig Marathon weekend began with a local high school teacher and cross country coach crossing the finish line first in the Toyota 10K, but technically he was not the first to finish the race.Michael Dehring of Pleasant Ridge, an English teacher at St. Xavier H.S., won the Toyota 10K in 34:11. Second was 36-year-old Brett Rubin and third was Pete Beckman, both of Cincinnati. Rubin’s time was 37:33 and Beckman’s was 38:09.“I wanted to go out under control and then finish strong,” said the 37-year-old Dehring, who ran at a 5:21 pace. “I was by myself for most of the race.”The reason Dehring technically was not the first to finish the Toyota 10K was that early Saturday morning in Baghdad, Special Agent Marc Dolphin serving in the U.S. military in Iraq, ran the Toyota 10K in 45:11. Special Agent Dolphin signed up for the ‘Pig’ back in March.“I completed the race early, early this morning before the temperature reached triple digits,” Dolphin emailed from Baghdad. “I apologize for not including a photograph after I finished, but my friends and co-workers weren’t even close to waking up yet.”The women’s winner in the Toyota 10K was 39-year-old Larisa Mikhaylovd of

RRCA RUNNERS HIGHLIGHT LARGEST FLYING PIG MARATHON WEEKENDCincinnati, who won last year’s Half Marathon. She won in a time of 38:50. Second among women was 15-year-old Shelly Peters of Cincinnati with a time of 41:35, and third was 46-year-old Ann Difrancesco of Fredricktown, OH, with a 45:34 time.Mikhaylovd is coming off a second place women’s finish at the Kentucky Derby Festival Marathon a week ago. “This was a good race,” she said. “Not cold at all. The volunteers were very helpful.”In the Fleet Feet Sports 5K, 27-year-old RRCA Roads Scholar Nate Jenkins of Lowell, MA won in a time of 14:52. A delegate to this week’s Road Runners’ Club of America convention this weekend in Cincinnati, Jenkins won in the race that served as the RRCA’s National Championship for that distance.“It was a great race. It was a good day for runners,” said Jenkins, who usually competes in marathons. The corners were a little tough because of the rain, but it wasn’t a problem.”Second in the Fleet Feet Sports 5K men’s division was 32-year-old Matthew Folk of Canfield, OH in a time of 15:24 and third was 19-year-old Sean Kelley of Oxford, OH, with a 17:08 time. Winning the women’s division of the Fleet Feet Sports 5K was 21-year-old Leslie Kraus

of Cleves, OH, in a time of 18:04. “It’s my personal best by some 30 seconds.” Second among women was veteran Cincinnati-area runner Jill Tranter of Walton, KY with a 18:40 time, and third was 59-year-old Sabra Harvey of Houston, in 19:58.The Toyota 10K had a total registration of 1,587, while 2,545 registered for the Fleet Feet 5K chip timed and untimed divisions. For the kids’ one-miler, 830 were registered, and 540 were signed up for the Flying Piglet Fun Runs. The largest field in Cincinnati Flying Pig Marathon history saw 33-year-old Andy Martin of Bend, OR, take the men’s overall marathon title at the 10th anniversary running of the Marathon on Sunday, May 4th in a time of 2:30:40.A record weekend field of 22,149, including 16,406 participants in the Sunday events, highlighted the celebration of the 10th Cincinnati Flying Pig Marathon weekend, May 2-4. The previous record was in 2007, when 18,192 registered.Second in the men’s field was 24-year-old Brian List of Milford, OH, who finished in a time of 2:33:33. List is the reigning champion of Cincinnati’s Heart Mini- Marathon. Third was 26-year-old Travis

See FLYING PIG, page 25


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Murray of Owensville, OH, finishing in a time of 2:34:34 in his first-ever marathon.For Martin, the Flying Pig Marathon victory was the fifth in his career and the second in a week, taking the title the previous weekend at Big Sur International in California. Why did he come to the ‘Pig’? “It’s a famous marathon,” he said. “I wanted to see what it was about.”Martin had a competitive battle with List through the first half of the marathon. “I was getting him on the hills, and he would get me coming down,” said Martin. “I was able to break away finally in about the 14th mile.”Winning the women’s division of the Marathon was 39-year-old, RRCA Female Road Runner of the Year Michelle Didion

FLYING PIG, continued from page 24 of Laporte, IN, in a time of 3:05:18. The mother of four children ranging in age from 7 to 14, she had run the Flying Pig Half Marathon and the Toyota 10K before taking on the Marathon this year.“I loved it,” she said. “I felt like a rock star all the way through, with the crowds giving me support. Not every race gives the women their own pace car and their own escorts. It was a wonderful race.”Second in the women’s division was 31-year-old Julie Spencer of Baraboo, WI, in 3:06:44. The decision to do the ‘Pig’ was a last-minute one for this veteran of more than a dozen marathons. “A friend of mine and I just decided to do it a couple of weeks ago,” she said. “I’ve always wanted to do the ‘Pig’.”Third was 26-year-old Jen Gapin of Greensboro, NC, who turned in her

personal best time of 3:07:53 in this, her fifth marathon. “A friend of mine recommended this event,” she said. “It was fun, great crowd support.”In the Flying Pig Half Marathon presented by National City, 23-year-old Todd Ptacek of Erie, PA, won in a time of 1:09:22, an event record time. Second in the men’s division was 22-year-old Keegan Rathkamp of Chillicothe, OH, in 1:13:22 and third was 22-year-old Evan DeHart of Middletown, a former runner from the University of Cincinnati, who finished in a time of 1:14:30. “Through the first six miles, I was running the route really well,” said Ptacek, a University of Notre Dame graduate now working for General Electric in Erie. “I managed to surge and get in front about mile 7 or 8.” In the women’s division, 26-year-old Rachel Stoehr of Cincinnati won in a time of 1:20:48 in her second Half Marathon. Second among women was 24-year-old Karen Berling of Cincinnati in 1:22:59 and third was 20-year-old Katherine Lewnard, a University of Cincinnati sophomore and former runner at Mercy H.S. in Cincinnati in a time of 1:26:14. “We had a really fast pace,” said Stoehr, who placed second in last year’s Half Marathon. “Usually I hit a wall later in the race, but today I didn’t. This year I was expecting it. I just felt comfortable.” Due to a multiple-alarm fire on Mile 22 of the Marathon course, the start of the race was delayed by about 15 minutes. The course was re-directed around the emergency, adding an estimated fourth of a mile to the route. The route still will be certified as an official course.


http://runningtimes.com/



RRCA Regional Half Marathon ChampionshipDexter to Ann Arbor Half MarathonAnn Arbor, MI June 1, 2008OPEN MALEClint Verran 33 Rochester Hills, MI 1:08:42

OPEN FEMALERachel Kinsman 34 Archbold, MI 1:18:47

MASTER MALEPaul Aufdemberge 43 Redford, MI 1:11:17

MASTER FEMALE Lisa Veneziano 43 Fenton, MI 1:25:31

GRANDMASTER MALE Bob Horan 51 Mt. Pleasant, MI 1:21:10

GRANDMASTER FEMALE Rebecca Price 50 Ann Arbor, MI 1:34:53

RRCA State 4 Mile ChampionshipHyde Park Blast 4 Mile Run/WalkCincinnati, OH June 28, 2008OPEN MALEJulius Kiptoo 30 18:39

OPEN FEMALELeigh Daniel 22:51

MASTER MALEThomas Lentz 41 Cincinnati, OH 20:28

MASTER FEMALEGay Hammon 43 Cincinnati, OH 26:12

Photos Courtesy DexterAnnArborRun.com

Rachel Kinsman

Clint Verran

RRCA Regional Championship

Dates to Remember:

September 28, 2008Oxford, OH

State-to-StateHalf Marathon

RRCA State Championship

Dates to Remember:

August 2, 2008Goodrich, MIKayla O’Mara Memorial 10K

August 3, 2008Cudahy, WI

Cudahy 10 Mile RunAugust 9, 2008

DeMotte, INRotary Ramble 5KAugust 23, 2008Rochester, MNRochester Half Marathon & 5K

August 30, 2008Milford, MI

Labor Day 30KMilwaukee, WI

Badgerland Striders 20K

http://www.statetostate.org/

http://www.kaylarun.com/race.htm

[email protected]

http://www.calstrider.org/raceinfo/2008/Gold%20Cup/Gold%20Cup%20Race%20Schedule.htm

http://www.rochestertrackclub.com/Calendar/Calendar-Detail.aspx?raceID=193

http://www.laborday30k.com/

http://www.badgerlandstriders.org/


WESTERN REGION: MONTANA, WYOMING, COLORDAO, NEW MEXICO, IDAHO, UTAH, ARIZONA, NEVADA, ALASKA, WASHINGTON, OREGON, CALIFORNIA, HAWAII, GUAM

RRCA State 2 Mile ChampionshipMontana Women’s 2 Mile RunBillings, MT May 10, 2008OPEN FEMALEKathie Perrins 41 Columbus, MT 12:22

MASTER FEMALEKathy Aragon 48 Billings, MT 12:24

GRANDMASTER FEMALEPriscilla Flesch-Birtic 57 Belgrade, MT 13:41

RRCA State 5 Mile ChampionshipMontana Women’s 5 Mile RunBillings, MT May 10, 2008OPEN FEMALESarah Graves 30 Ballantine, MT 31:06

MASTER FEMALEKaren Sanford-Gall 47 Billings, MT 32:56

GRANDMASTER FEMALELinda Schwamb 53 Sheridan, WY 39:19

RRCA State Trail Half Marathon ChampionshipLake Chabot Trail Challenge Half MarathonCastro Valley, CA June 1, 2008OPEN MALERobert Schneider 31 1:22:57.0

OPEN FEMALESuzy Kisylia 39 Walnut Creek, CA 1:42:22.5

MASTER MALECliff Lentz 43 1:24:02.5

MASTER FEMALE Pauline Parfitt 47 San Ramon, CA 1:52:26.2

GRANDMASTER MALE John Pettinichio 52 Hayward, CA 1:36:53.0

GRANDMASTER FEMALE Laura McCreery 50 Berkeley, CA 1:59:44.0

Lake Chabot Trail Challenge Half Marathon

(center) Suzy Kisylia& Robert Schneider(bottom) Cliff Lentz

& Pauline Parfitt


RRCA National ChampionshipDate to Remember:July 19 & 20, 2008

Lake Tahoe, NVTahoe Rim Trail 100M

Endurance Run RRCA Regional Championship

Date to Remember:August 23, 2008

Calabasas/Malibu, CABulldog 50K Ultra Run

RRCA State ChampionshipDates to Remember:

July 19, 2008Lake Tahoe, NV

Tahoe Rim Trail 50K & 50M Endurance Run August 2, 2008Bozeman, MT

First Security BozemanClassic 10K


RRCA State Half Marathon ChampionshipValley Crest Half MarathonTarzana, CA June 8, 2008Race Director’s Reportby Nancy ShuraA few days before the 7th annual VCHM, our 2002 inaugral winner Robert Leonardo, contacted me saying he wanted to bring two new runners to the race. 38-y/o Leonel Avalos didn’t disappoint, winning the race in 1:15:37. This is the second fastest time ever run on the VCHM course. The big surprise of the day was Robert’s female runner, 27-y/o Alejandra Alonso who set a new ladies’ course record with her time of 1:30:21. It won’t be long until some talented lady breaks 1:30 on this tough mountain course.

Several VCHM “regulars” attempted to set new age division records this year, including former champions Robert Leonardo and Sue Davis, who each fell victim to speed proving that this is indeed a challenging course. Although Alejandra’s new course record also set an age division record, all the other previously existing age division course record times still stand!

There were other noteworthy performances worth mentioning:

New runner, 16-y/o Andrew Rohrlich ran 1:34:29, after completing his first marathon at LA with a great time of 03:20:08!Former VCHM ladies’ champions Anissa Seguin and Jennifer Overlock finished in a near dead heat with times of 1:36:42 and 1:36:43, respectively.71-year old, Harry Pantelas, has finished all seven VCHMs, placing in his age division each time, winning his age division six times, and has set two age division course records along the way.

The day was not without some “drama”. Just as the race started, a club of about 40 mountain bike riders descended upon the course making for a couple of near misses during the race. We also had an imposter who identified herself as a VCHM champion to get a comp entry on race morning, then proceeded to collect some age division awards and gifts, after the ceremony ended. Well, we all know “shit happens” and she will not get away with it again at one of my races. We are grateful that this is all there is to complain about, a race is always a success when everyone returns safely.

The real “stars” of the day continue to be our beautiful Volunteers and Sponsors! The runners benefit greatly from the generosity of Volunteers and Sponsors who support the VCHM. Larry and I appreciate each one of you who showed up so early to pitch in.

So with the 7th annual VCHM in the history book, it’s time to look forward to the Bulldog 50K Ultra Run and 25K Trail Run on August 23, in beautiful Malibu Creek State Park. If you’ve never run the Bulldog, I hope you will join us for the “original” Malibu Creek trail race, since 1992. The 50K will be the RRCA Western Regional Championship Race and both distances will again be Trail Runner Trophy Series Races. There will be special awards to overall male/female, masters male/female, grand masters male/female and of course our sponsor prizes to all the age division winners.

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OPEN MALELeonel Avalos 38 1:15:37

OPEN FEMALEAlejandra Alonso 27 1:30:21

MASTER MALETereso Yanez 41 1:24:21

MASTER FEMALE Debra Okano 47 1:44:38

GRANDMASTER MALE Ron Paquette 50 1:33:13

GRANDMASTER FEMALE Kathi Guiney 54 2:00:45

http://www.tahoemtnmilers.org/trt50/

http://www.tahoemtnmilers.org/trt50/

http://www.trailrunevents.com/bd/index.htm

http://www.runmt.com/feature.htm


Upcoming Coaching Certification ProgramsCoaching certification sessions are scheduled at selected regional locations throughout the year.

Session Location Registration Deadline Race July 19 & 20 Orangeburg, SC Registration ClosedAugust 1 & 2 Palo Alto, CA July 18 San Francisco Marathon - Aug. 3August 16 & 17 Tucson, AZ August 8August 22 & 23 New Orleans, LA August 8 NOTC 45th Anniv. Race - Aug. 24September 20 & 21 Hammond, IN September 6October 3 & 4 Portland, OR September 19 Portland Marathon - Oct. 5October 24 & 25 Arlington, VA Registration Closed Marine Corps Marathon - Oct. 26Oct. 31 & Nov. 1 Richardson, TX Registration Closed DRC Half Marathon - Nov. 2


RRCA State 5K ChampionshipHeart & Sole Run 5KBillings, MT June 14, 2008OPEN MALEAlan King 28 Billings, MT 16:30.7

OPEN FEMALELauren Wright 27 Billings, MT 20:31.3

MASTER MALEJay Mack 44 Ballantine, MT 20:42.8

MASTER FEMALE Pam Harder 46 Billings, MT 22:07.6

GRANDMASTER MALE Harvey Brown 60 Billings, MT 22:08.9

GRANDMASTER FEMALE Eddi Walker 54 Butte, MT 24:42.3

The 2009 NATIONAL RRCA CONVENTION is coming to SAN FRANCISCO from MARCH 24 TO MARCH 29, 2009. The Pamakids will be working with the Dolphin South End, San Francisco Road Runners, and Oakland’s Lake Merritt Joggers and Striders.Here are some convention happenings that will literally make you salivate with anticipation. We’ve got Olympic Marathon Gold Medalist Frank Shorter to not only talk, but run with. We plan to have our own local UltraMarathon Man Dean Karnazes speak and Runner’s World’s Chief Running Officer Bart Yasso talk about his running adventures around the world. The opening reception will be at the South End Rowing Club in which the birth of SF running will be retold. The expo will showcase the local running clubs’ histories. We will have the scenic group runs along the waterfront. Finally, the companion race will be the Presidio 10 in which you can run 10 miles or 10 kilometers out and back on the Golden Gate Bridge.I guarantee you that the 2009 RRCA National Convention is going to be most informative and exciting convention that you will have attended. So let’s check out our playground by the bay!

George RehmetRRCA Central California State Representative

http://www.rrcaconvention.org/

http://www.rrca.org/programs/coaching/


Page 1 of 6

Hood to Coast 360 GOES 180

Left to Right: Ron, Randy, Wendy, Gary, Robin, Angela, Pete, Ike Kneeling: Maki (with Charlotte- Wendy & Gary’s daughter)

(not pictured: Jeff, Adam, Jessi)

Our team name refers to our sponsor, 360 Physical Therapy, and one of our runners being halfway around the world, in Iraq. A few months ago we were presented with a unique opportunity. Celia Perkins, the Program Organizer and Head Coach of Portland Fit and Vancouver Fit, mentioned to us that her friend Jeff wanted to participate in the Hood to Coast Relay. Despite his motivation to join a team and complete the race, his Army National Guard unit was deployed to Iraq. We began exploring ways to let him participate virtually. We thought it would be a great way to show our support for America’s Armed Forces and provide a morale boost to our servicemen & women overseas, and give Jeff an opportunity to participate in Hood to Coast. The core idea is that even though Jeff is far from home, he wants to keep a foot on home ground, so to speak, by participating in Hood to Coast. He will run his legs IN REAL TIME on a treadmill programmed to match his relay leg’s distance and elevation. We will hand off the baton to him (via telephone) and he will run his leg and hand the baton back to us. We would like to use this event to remind the public that we all have friends and families deployed overseas, and we need to send them our support and well wishes, and include them in our day-to-day thoughts.

Sponsors:

“The MOTHER of All Relays” As the Largest Running Relay Race in the World, and The Mother of All Relays, The Nike Hood To Coast Relay stretches 197 miles from the top of Oregon’s majestic Mt. Hood down to the beautiful Pacific Ocean beach in Seaside, Oregon. Over 12,000 Hood to Coast runners and 4,800 walkers in The OfficeMax Portland To Coast Walk, share in

the experience of this annual event now in its 27th year! Join the excitement this August 22nd and 23rd, 2008!

Hood to Coast360 Goes 180

HTC Team “360 Goes 180”: As our name implies, 360 Physical Therapy is goinghalfway around the world to run Hood to Coast!

Team Composition

We are a team of average runners. Most of us live in Clark County, Washington. We have 5 women and 7 men, age 21-48. Paces range from 6:15 to 12:00, but mostly fall in the 8-9 minute range. Nine have been on prior Hood to Coast teams. LTC Jeffrey Mark is in the Nevada Army National Guard and is a Commander, 140th MP Brigade Liaison Detachment currently stationed in Iraq.

Our Mission

Show our support for America’s Armed Forces and provide a morale boost to our servicemen & women overseasHighlight LTC Mark’s commitment to training for HTC and serving his country in IraqHighlight American ingenuity and technology that enables service men and women to “keep connected” when deployedPromote Hood to CoastPromote 360 Physical Therapy and its philosophy of carePromote our sponsorsHave lots of FUN and enjoy each others company.

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Our Ideal Vision

Our team will operate as any other HTC team, except when it is LTC Mark’s turn to run his leg, we will pass the baton (via telephone) and he will run his leg on a treadmill in Iraq. When he completes his leg, he will pass the baton back (via telephone). The treadmill will be programmed to simulate the distance and elevation of the legs he is assigned, and we will send him a video of his relay.During the event, network TV can be showing clips of LTC Mark and the rest of the team as well as clips of HTC as it is unfolding. These clips to highlight our sponsors and HTC subtly by showing our team jerseys and decals on our vans.LTC Mark will run across a virtual finish line at the same time the rest of the 360 Goes 180 team runs across the Seaside finish line.An outdoor LCD screen in Seaside can pan back and forth between LTC Mark and his unit in Iraq cheering him on, and live Seaside shots of the team finishing.Arrange for national anthem to play as the team finishes.A live helmet camera on one of our runners will allow LTC Mark and troops in Iraq to see finish line festivities and hear the support of the thousands of spectators.A live appearance or short video of special thanks given to our troops by a community leader.

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http://www.hoodtocoast.com/index.php

http://www.hoodtocoast.com/index_ptc.php?i=ptc


RRCA50thAnnualConventionPhotoAlbum

RRCA 50th Anniversary ConventionApril 30 - May 3, 2008

Cincinnati, Ohiowww.rrca.org/resources/publications/



Our running group can handle all of your needs for marathons, half marathons, triathlons, 5k & 10k races, charity walks, charity races, aquathlons, running, biking, swimming, walking, and ultra running.medallions - Custom medallions are designed and manufactured based on complexity, budget, and use. We start with the finest raw materials including amaloy, pewter, jeweler’s bronze, wood, and acrylics, as well as precious metals such as sterling silver and solid gold. Color, stones, and printed ribbons can be added to medallions to enhance the final look.pins - Custom designed pins have many purposes: event souvenirs, trading pins, club membership, awards for achievement, and fundraising. We have a wide variety of manufacturing processes such as; hard enamel, soft enamel, photo process, and two-tone pins without color. All of our pins are designed and manufactured for your use based on your logo, theme, and budget.awards and plaques - Custom plaques and awards are a great way to express appreciation. We pride ourselves in designing and manufacturing custom awards that are tailored for our clients. Our awards components are primarily manufactured out of pewter, acrylic, crystal, and wood. We decorate our components using laser engraving, rotary engraving, sublimation or offset printing.keytags - Keychains and zipper pulls are usually manufactured in conjunction with a medallion program. This gives the participant another use for their award after the event, however they can be manufactured exclusively.ribbons and lanyards - We have a wide variety of lanyards and ribbons that can be custom woven or hot-stamped to your specifications. Ribbons and lanyards are typically an add-on or they can be manufactured specifically for your use.

Women’s Distance Festival In 1979, the RRCA started the Women’s Distance Festival in response to the lack of distance running events in the Olympics Games for women. The first Women’s Distance Festival events were held on July 13, 1980, the date of the men’s marathon at the Moscow Olympics. Today, the Women’s Distance Festival celebrates the history of women’s rights to participate in running events at any distance and at any age. While women’s participation in distance running nearly matches that of men, the Women’s Distance Festival continues to serve as a celebration of the determination and dedication of women runners across the country. Women’s Distance Festival events kick off on Mother’s Day and run through November of each year.

The RRCA encourages clubs and events to designate their race as a Women’s Distance Festival events if the event is a women’s race or has a special women’s only start time or wave. Women’s Distance Festival events are encouraged to hold a health fair or event that highlights women’s health and the benefits of a healthy diet and exercise.

Most WDF events focus on a 5K run/walk or longer. Clubs and events are encouraged to involve beginners in the WDF events by holding pre-race training programs.

July 12Annapolis, MD

Women’s Distance Festival 5K & Men’s Run After the Women

Congers, NYWomen’s Distance Festival 5K

Run/Walk

July 13Union Mills, MD

Women’s Distance Festival 5K

August 3Blue Ash, OH

Fleet Feet Sports Lady Distance Classic

September 14Farmington, CT

Women’s Sprint Tri

October 11Media, PA

Women’s Distance Festival 5K Run/Walk

RRCA 50th Anniversary Convention

Cincinnati, OhioPhotos by

Sandy Walton

http://www.ashworthawards.com/


RRCA 50th Anniversary ConventionApril 30 - May 3, 2008

Cincinnati, Ohiowww.rrca.org/resources/publications/



http://www.pacetat.com/

http://www.activesports.com/


on the cardiovascular and thermoregulatory systems. It’s no coincidence that runners with undetected cardiac problems “choose” hot races to collapse in.The blood to the skin carries heat from the body core, where evaporating sweat cools the blood before its return to the body’s core. But when your skin absorbs heat faster than evaporation can cool it, you run into problems. The hypothalamus—the body’s thermostat—detects this discrepancy and responds by dilating the blood vessels in the skin to be cooled. It also makes the heart pump faster to shunt more blood to the surface, causing your sweat glands to produce more sweat.Soon a vicious competition for blood ensues between the brain (which needs 25% of heart output to function) and the working muscles, which need more blood but are getting less and less. It’s here the inexperienced or foolhardy runner makes a mistake. Instead of slowing down, they keep pushing themselves. By continuing to push, the runner worsens his or her current state of dehydration. And with this increased sweat loss, the plasma becomes thicker and more viscous, causing the heart to pump harder.Continuing sweating without taking in adequate fluids amplifies these demands on the circulatory system, which are by now becoming intolerable. At this stage you are a prime candidate for heat exhaustion, and if you ignore the signs, heat stroke. Usually running performance declines by this stage, pressuring the over competitive runner to pick up his pace. Then the competition for blood becomes unbearable and the circulatory system and hypothalamus shut down. Blood pressure drops. Unconsciousness. Possible death. Now that you understand the mechanisms involved in hyperthermia, you’ll need to recognize it in yourself and others. Warning signs of heat exhaustion include dizziness, profuse sweating, weakness, dehydration, parched throat and hot red skin.Warning signs of heat stroke are headaches, dizziness, disorientation, nausea, pale dry skin, decrease in sweating, fatigue, blurred vision, pounding head, fainting and tingling sensation (goose bumps) on the trunk. Here’s how to treat these symptoms. Treatment of Heat Exhaustion

1. Do not try to run through these symptoms. Stop!2. Find shade and pour water on the victim.3. Seek medical help.4. Raise your legs to get blood to the brain. (Raise heels

8-12 inches)5. Keep victim lying down.6. Give victim cold water to drink for 1 hour.7. Loosen or remove clothing.8. Sponge bare skin with cold water or rubbing alcohol.9. Use fan or air conditioner to create draft over victim’s

body.

Running in the HeatSafe Summer Running

by Roy StevensonWith the hot summer months upon us, it’s time to review the single most serious threat to the runners’ life -- heat. It has a higher fatality rate than sudden death (heart attacks), or being killed by automobiles while running.Elite athletes have even been known to have heat problems, but it’s the semi-conditioned rank and file runner who is most susceptible to heat injury. Even dehydration can lead to unconsciousness and death if allowed to escalate into heat exhaustion or heat stroke.Let’s examine the factors that combine to cause heat problems: air temperature, air movement, humidity, exposure to the sun, acclimatization and the intensity or duration of your run. We can generally tolerate temperatures as high as 80-90 degrees F. because we’re able to sweat as much as two liters per hour. Given dry air, most of this sweat evaporates, cooling the body as it does so. However, as humidity increases the already saturated air absorbs less sweat, and body heat begins to build up. The greater the air movement around us, the greater the cooling effect as air currents enhance evaporation. A headwind helps evaporation but a tailwind actually reduces the airflow over the body, hindering evaporation. Sunlight acts as an insulating blanket by warming the skin. Direct sunlight causes a rapid rise in body heat by elevating skin temperature—which should always be at least two degrees cooler than your core temperature to allow for a cooling heat gradient. Your workout intensity and the length of your workout contribute to stress produced by heat. We generate heat during exercise and the human body isn’t particularly efficient in this respect - 75% of our expended energy is turned into heat. Thus the faster and longer we run, the higher the heat load placed on our body. A runner’s previous exposure to heat is also a major factor in determining our susceptibility or resistance to heat illness. This is called acclimatization. Through training we can partially, but never completely adapt our thermoregulatory mechanism. In addition, people respond differently to heat, so adjustments to exercising in heat should be made on an individual basis.Thus heat will always be a limiting factor to our endurance performance. Unfortunately, each summer thousands of runners discover this the hard way and for some, it’s a fatal experience. Even fit runners can only tolerate a narrow range of internal core temperatures. The good news is that a fit person can tolerate a higher core temperature than an inactive person, so heat problems usually arise when runners are inadequately conditioned for a race or pushing beyond their limits. A combination of two or more of the above factors can increase your risk of heat injury. The most formidable combination is simultaneously elevated heat and humidity. An air temperature of 60 degrees plus 95% humidity is more dangerous than a “dry” 85 degrees. This combination places an extra burden See SUMMER, page 43


Running in the HeatSafe Summer Running

by Roy Stevenson

Treatment of Heat Stroke1. Same as 1-5 above.2. Treat for shock, but do not cover victim with blankets.3. Take immediate measures to cool body quickly as for

steps 7, 8 and 9 above.4. Or apply cold ice packs or ice continuously.5. Or place victim in tub of cold water.

Prevention of Heat InjuryGenerally males handle heat less efficiently then females, as do larger people who have less cooling surface per pound of body weight than slim people. Food digestion interferes with the blood flow to the working muscles, so avoid large meals before a long run or race. Wear light colored clothing that breathes well (cotton) and repels the sun’s rays. On hot or humid days don’t start too fast for your current level of fitness, and don’t push beyond your limits under these conditions. Know your current state of fitness and be adequately conditioned for your race—if you aren’t, don’t compete. Be wary of races organized by local charities—they may be directed by amateurs who have no idea of the dangers of heat stroke, and may have inadequate precautions for these eventualities, such as not enough water at drinks stations, no medical coverage, etc. Drink lots of cold water before, during and after your training and racing efforts. Make sure you eliminate excess water from the bladder a half hour before you run, then drink 200-500 mls 15 to 20 minutes before show time. Try to drink at least one cup of water every 20 minutes during the run. Don’t wait until you’re thirsty--it will be too late. Drink during your training runs to get used to it. If you live in the Midwest, South or East coast this is necessary for your survival anyway.Keep your body wet. The temporary relief is well worth it. Putting ice under their cap is an old trick used by seasoned marathoners. On hot, muggy days don’t try to stick to your planned distance. Be prepared to cut back if conditions are dangerous. Try to run in cooler shaded areas on hot days. Another precaution is to run with a partner and keep an eye on each other.For good acclimatization, run at least three days a week in conditions similar to those you’ll race in. If you can’t do this, avoid races held in the heat of the day. Early morning and evening runs will not fully prepare you for the midday heat. You’ll need to allow 10-14 days of slowly progressive running to adjust to the heat. The benefits of acclimatization are less sweating at a given workload, and less elimination of electrolytes in your sweat.

Are salt tablets necessary? Some research has shown the chloride in table salt can inhibit your body’s ability to deal with heat stress, so high levels of salt intake may not be necessary, or may even be counterproductive. You’ll get adequate salt intake from your meals, even without salting them. Alcohol should be avoided because of its diuretic effect, causing you to dehydrate quicker. Wearing rubber or nylon sweat suits on hot days is an extremely dangerous practice. Presumably people do this to “sweat off” pounds, but this weight loss is fluid loss and is replaced as soon as you drink water.Electrolyte replacements drinks are highly advanced these days, and lots of research has gone into their efficacy. However, watch out for the imposters that are simply loaded with sugar and no better for you than soft drinks. One problem that runners may encounter with electrolyte drinks is that they are too concentrated, making them feel nauseous. If this is the case, dilute the drinks 100% or more to make them palatable. Lastly, there is nothing macho or intelligent about shunning water on your racing or training efforts. This practice is detrimental to performance and can lead to heat injury.

Recognition of the signs, symptoms and treatments of heat exhaustion and heat stroke is half the battle to dealing with heat injury. Knowing them could save your life, or a fellow runner’s life. It’s a good idea to be familiar with these guidelines to prevent unnecessary hyperthermia. Use these precautions to prevent you running into problems when exercising outside in hot and humid weather. Roy Stevenson is an exercise physiologist with a master’s degree in exercise science and teaches physical education and exercise science at community colleges in Seattle. He set a New Zealand under 20 record when he ran a 2:42:28 marathon at age 19, and competed in New Zealand championships on the track, road and cross-country. He’s coached several hundred runners from around the Puget Sound.

SUMMER, continued from page 42


October 2007. There is a dried-up piece of chewing gum stuck to the bottom of my right running shoe, and my running watch shows 5K splits ranging from 30 to 20 seconds under a nine-minute mile pace. The “reminders” have been there for a while. I am about to walk in Montgomery’s Blount Cultural Park, my first outdoor exercise in about three months.

July 2007. I step on the gum while stretching prior to the Retro Run 5K on a steamy evening in the Birmingham suburb of Homewood. I am off to a fast start, doing a better job of maintaining a steady, respectable pace than I normally do in hot weather. Once the finish line is in sight about 50 yards away, I shift into my traditional all-out sprint/kick to the finish. Besides, I have a shot at breaking 27 minutes for the first time since spring. 26:54! A sense of accomplishment turns to pain about an hour later. My aching lower back indicates I am paying dearly for those lousy six seconds! Uh-Oh! Not again?! I can’t say I haven’t been “warned.”

January 2007. While at home, tilting ever so slightly to empty the basket of my shredder, there is a sharp pain in my lower back. Yelling, “no, no,”does nothing make it go away! What follows is extreme discomfort with each and every movement, including walking, sitting, standing, laying down, and getting out of bed. Topping the list is putting on shoes and socks. Oh, what misery! The next day, unable to find anyone to take me to see my sports medicine doctor, I am forced to drive myself -- to Auburn. Unfortunately, ranking second on my pain movement list is getting in and out of my car! X-rays indicate an “inflamed sacroiliac tendon” associated with my chronic tight hamstrings. My doctor prescribes some pain medicine, tells to lay off running for a while, go to rehab, and I should be back on the road soon.

February 2007. I’m tentative about doing Prattville’s Polar Bear Run 5K, since I had only been walking for the past six weeks. But, I was recovering nicely. I just want to relax, keep moving, and not worry about the finish time. A 29:07 is good enough for third in my age division. More encouraged than I should have been, I start to return to my regular running regimen.Although my race times are not spectacular, I am having fun and improving, and there are no signs of my injury earlier in the year. I am still “flashing” to the finish lines, with the most strenuous effort in Huntsville’s Cotton Row 10K,

starting my kick about 100 yards out, just trying to break an hour.The day after my six-month reprieve ends at the Retro Run I make my first trip—ever—to the emergency room. Later, the diagnosis from my sports doctor, this time, is a “herniated disk” in my lower right back. I would have never dreamed I could hurt more than I did earlier in the year. I am frequently on the verge of tears from the extreme pain caused by those everyday movements I used to take for granted. A added twist is numbness down my right leg below the knee. Pain pills provide only minimal relief. Each of three epidural shots in my back trigger an unpleasant sensation down my right leg. In time, I return to rehab (which includes traction) and walking, and I start using the low-impact arc elliptical trainer at the Y. I am in agreement with my doctor to do whatever it takes to avoid surgery, even though, that means an extended hiatus from running.

January 2008. After just two sessions of mixing running with walking, the timing feels right. A few days later in Tuscaloosa’s Rickey Harrison 10K, I alternate four-minute jogging intervals with six minutes of walking. I am tired, but not in pain, as I am nearly the last runner to finish. It feels good to be a race participant again, and placing third in my age group is a nice reward. A very careful comeback is underway.

February 2008. I ditch the walk/run strategy just moments before the start of Birmingham’s BE&K 5K. Running all the way, I’m thrilled to finish in a little over 29 minutes. By the end of March, I have done nine races. It is ironic the definition of retro is, “reminiscent of things past,” since that’s the distinction Retro Run will forever have for me. I have changed. I no longer “run wild” for the finish line. I am patient. Race times take a backseat to just being thankful to run at all, without pain. I spend more time stretching than running. I am wary of future injuries. In case I need another “reminder,” there is a cane leaning against the wall next to my fireplace.

Diary of a Runner...Back, In Time

by Ron Macksoud


My North Dakota quest began on Friday with a flight from Portland, Maine to Minneapolis. I saved a few hundred dollars by flying into Minneapolis versus Fargo directly. A rental cost me $56 dollars and I thought it would be a good way to see a little countryside from ground level. It also freed me from the confines of a way-too-small seat on a local hopper. The drive up was about 240 miles through the heartland and farm country. The Fargo events featured the marathon, half marathon, relay 5K fun walk, and 1K youth run all on Saturday. I personally favor a Saturday race which gives me the following Sunday to relax or travel.I arrived in Fargo right on time and checked into my hotel. The Homewood Suites

by Hilton is just across the street from the FargoDome from where all of the weekend events would be hosted. This worked out great. It was just off the highway, and everything you needed was just a stones throw away. It’s also just across the street from the Fargo airport. The FargoDome, which isn’t actually a dome, was the site for basically everything; packet pick up, the pasta feed, the expo, the start and the finish are all located there. The starting line is just outside the facility. It was very convenient to have everything located at one site. Packet pick up was a breeze and all participants were treated to a Leslie Jordan long-sleeved tech shirt. The expo was well laid out with plenty of room to get around. I purchased a ticket ($10.00) for the pasta dinner and joined a table of runners from West Virginia and Florida to listen to the guest speakers Sara Reinertsen and Boston Marathon Director Dave McGillvary.On Saturday, it was a picture perfect day for running at the 8:00 start. The course is the flattest I’ve seen in my 21 marathon experience. If you are looking for a marathon PR, this might be your place to do it. Starting at the FargoDome, the marathon and half marathon courses are a beautiful loop tour through Fargo and neighboring Moorhead, MN.After a University Drive start, you journey through historic downtown Fargo and pass the Fargo Theater on your way to the beautiful tree-lined neighborhoods along 8th Street, the Fargo Country Club, the Old Milwaukee Bike Trail, and the Rose Creek Golf Course.As you wind your way back North, you enjoy the River Drive before making your way to Lindenwood Park.As you cross over the Red River and into Minnesota and sister city, Moorhead via the Main Avenue Bridge, you find yourself in the heart of the Concordia College campus which is ranked as one of the most beautiful campuses in the upper Midwest. After the Concordia visit, you wind your way to the Red River again and enjoy Moorhead’s Woodlawn Park. At this point you get a chance to wave to the other runners above as

they cross that Main Avenue Bridge you just ran across. The journey north through Fargo continues past baseball parks and golf courses and eventually into some of the most beautiful residential sections of the city.The 26.2 miles was supported superbly. Water stops with Power Aid, GU, and numerous “private citizen” stands allowed for all the hydration you needed, not to mention twizzlers, bananas, hard candy, oranges, and other goodies. One thing that surprised me was the number of porta-johns along the route, more than I had ever seen at a marathon. I’ve always maintained you can never have too many, so it was a treat to never see a line into the course.The finish is one of those “oh my god – where’s the finish line” type finishes, like how the old Marine Corps Marathon finish used to be. Runners turn into the FargoDome entrance and basically run around 1/4 of the building before making a final turn down and into the dome. Runners finish on the floor and can watch themselves cross the line on one of four Jumbotron TV’s. There was a great selection of post race munchies and with the expo still going on, it gave runners and guest’s one more chance to shop and grab a race hat or shirt.Eric Sondag of Grand Forks won the Fargo Marathon on May 17, 2008 with an unofficial course-record time. The 35-year-old Sondag finished the 26.2-mile course in a time of 2 hours, 30 minutes, 34 seconds. Thirty-nine-year-old Andrea McGehee of Lee’s Summit, MO, won the women’s competition, with an unofficial time of 3 hours, 8 minutes, 41 seconds. An estimated 13,000 runners took part in this year’s marathon, half marathon, and other events. Participation was up from 9,000 runners last year, 6,000 in 2006 and 2,400 in 2005, the marathon’s inaugural year.All in all it was an extremely well organized race. Having everything located under one accessible location (the FargoDome) was very convenient. The city really rolls out the red carpet to the runners. Add the Fargo Marathon to your list. Check out the event website for more information www.fargomarathon.com.

Mark GrandonicoMaine Track Club President

RRCA Eastern Region [email protected]

Runningthe Plains

http://www.fargomaratho.com

http://www.fargomaratho.com

mailto:[email protected]


ROAD RUNNERS CLUB OF AMERICA 8965 Guilford Rd, Suite 150Columbia, Maryland 21046 Phone: 410-290-3890Fax: 410-290-3893 www.RRCA.org

HOW THE PROGRAM WORKS:

Select your 6 month total mileage goal from below

Log onto www.RRCA.org/Running/Tools. Create your FREE Account to Log Your Miles Start running and logging your miles After six months, indicate your total on this form (we will verify your mileage log online) and mail it along with your payment to receive your reward.

Celebrate your accomplishment!

Yes, I achieved my Personal Fitness Goal! Please send me the following reward:

COST SIZE300 Mile Patch and certificate

$10.00

600 Mile SportScience T-Shirt, patch and certificate $25.00 S, M, L, XL

1000 Mile Embroidered Golf Shirt, patch and certificate

$35.00 S, M, L, XL

1000 Mile Embroidered Fleece Vest, patch and certificate

$50.00 S, M, L, XL (please type or print clearly)

Name:_____________________________________

Address:____________________________________

City:________________________ State:______

Zip:___________

Phone:_______________________

EmailAddress:____________________________________ Check enclosed or Charge my credit card

Name on Card:______________________________________

Card Number:_______________________________

Expiration Date:_____/______

Since 1974, the RRCA has been helping motivate runners through the Personal Fitness Program. From beginning runners to experience endurance athletes, we all need a little motivation now and then. To reward individuals for their dedication to living a healthy life and incorporating running as their regular exercise, we invite you to join the Personal Fitness Program. Program fees are varied based on your goal.

Waiver: I know that running is a potentially hazardous activity. I should not run unless I am medically able and properly trained. I assume all risks associated with running and participation in the Personal Fitness Program. I have read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release the ROAD RUNNERS CLUB OF AMERICA and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this program though the liability may arise out of negligence or carelessness on the part of the persons named in this waiver.

Signed:_______________________________________________________

6 MONTH GOAL: 6 MONTH TOTAL MILES:

300 miles in 6 months Approx 12 miles a week _________



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