The RUNDOWN - Tidewater Striders · 2017. 5. 1. · The RUNDOWN - May 2009 4 TIDEWATER STRIDERS...

The RUNDOWNThe RUNDOWNMay 2009 Edition

Monthly newsletter of the TIDEWATER STRIDERS Running Club. One of the nation’s largest running organizations.

Upcoming Striders’ Events• Saturday, May 2 - St, John the Apostle 5K• Sunday, May 3 - JFS 8K, 5K & 1-Mile• Saturday, May 9 - Independence MS 5K & 1-Mi• Friday, May 15 - Rundown Deadline.• Saturday, May 16 - Dophin Dash 5K• Sunday, May 17 - Adopt-A- Highway• Sunday, May 17 - Alanton ES 1Mi• Saturday, May 23 - Elizabeth River Run 10K & 1-Mi• Thursday, May 28 - Rundown Stuffi ng

Member of

Congratulations, Dan.The new RRCA “At Large” Director: Dan Edwards, Frank Shorter, and Strider Vice-President Goody Tyler at the RRCA Awards Dinner in San Francisco.

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A New Event...Learn more about the ALL ACCESS 5k on page 4

The RUNDOWN - May 2009

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ContentsStriders Service Directory. . . . . . . . . 2President’s Corner . . . . . . . . . . . . . . 3Notes from the Editor . . . . . . . . . . . . 3Treasurer’s Report . . . . . . . . . . . . . . 3Striders and Live Nation Present.... . 4ATTN: Distance Series Runners. . . . 6ADOPT-A-TRAIL . . . . . . . . . . . . . . . 6HELP NEEDED . . . . . . . . . . . . . . . . 6BOD Minutes . . . . . . . . . . . . . . . . . . 7Happy Birthday! . . . . . . . . . . . . . . . . 8Newsletter Stuffi ng . . . . . . . . . . . . . . 8

New Energy. . . . . . . . . . . . . . . . .9RunWalk for the Kids . . . . . . . . . . . 10Tidewater Striders Compete In Raleigh Relays. . . . . . . . . . . . . . . . . . . . . . . 11WELCOME ABOARD! . . . . . . . . . . 13Tidewater Striders Training Sites . 14Recipe Corner . . . . . . . . . . . . . . . . 15Top Local Shamrock Finishers . . . . 15Foot pronation . . . . . . . . . . . . . . . . 16Walking Grand Prix Standings . . . . 17The Athlete’s Kitchen . . . . . . . . . . . 19Bellator Wounded Warrior 5k . . . . . 20YMCA 7th Annual Spring Stride . . . 23Christopher Farms Elementary. . . . 24Lion’s Journey for Sight . . . . . . . . . 26Striders on the Road. . . . . . . . . . . . 282009 Running Grand Prix Events . 34RUNDOWN Ad Rates. . . . . . . . . . . 342009 Camperships . . . . . . . . . . . . . 36

Board Of Directors Offi cers:Rich Hildreth, President (481-9027) [email protected] Tyler, VP(423-0256)[email protected] Rodier, Secretary (377-1269)[email protected] Edwards, Treasurer (717-0259) [email protected] cers are elected by BOD from BOD and serve 1 year terms from January thru December.

Board Members thru Dec 2009Gene Bachman (467-0898)[email protected] Dan Edwards [email protected] Neeson (289-5676) [email protected] Jean Phelan (681-0248)[email protected] Goody Tyler [email protected] Members thru Dec 2010Bob Brunner (340-2068) [email protected] Mitchell (214-5582) [email protected] Patterson(406-0077)[email protected] Reade (717-8774) [email protected] Rodier (377-1269)[email protected] Sherwood (406-1247)[email protected]:Adopt-A-Highway: Rich Hildreth*Advisory: Mel Williams (531-9220) [email protected]: Bethany Sanchez (471-8233)Awards: Mary Beth Marshall (482-2304)Banquet: Dwight Kane (547-4014)[email protected]: Dan Edwards*Community Service: Chris Catoe (425-6556) [email protected] & Bylaws: Mel Williams (531-9220) [email protected]: Curt Aasen (622-1911) [email protected]

Grand Prix: Tommy Neeson *Marketplace: OPENMembership: Cathi Reade (Updates and Inquiries)(717-8774) [email protected] Patterson [email protected]: TBAPhotography: TriDuo.com (623-0892)[email protected]: Nick May (426-6167)[email protected]: OPENPublicity & PR: Jean Phelan*Race Committee Co-Chairs: Rick Brown (499-5506)[email protected] Edwards*Scholarship: Dan Edwards*Social: Cathi Reade*Teams: Chairperson - Bob Brunner* Senior Men’s- Mel Williams (531-9220) [email protected] Master / Senior Women - Sheri Segal Women Open-Colleen Pak 481-4608 Men Open-John Adams 289-5676 [email protected] Men Masters-Tommy Nesson* Triathlon -Gene Bachman* Youth - Angelo Celesia (288-7715) [email protected]: Mike Mitchell*Volunteer: Goody Tyler*Walking: Cindy Williams [email protected] Programs / Teams Chair: Dan Edwards*Race Hotline UpdatesMike Robinson (627-1500)[email protected] Site CommitteeChair: Tommy Neeson*Web Site Manager: Steve Speirs (478-6403)[email protected]

*Board members contact information is not re-peated next to their committee assignments. Please see their BOD listing for contact informa-tion.

Striders Service Directory

The RUNDOWN is published monthly by the Tidewater Striders, a non-profi t educational and recreational organization for running, walking and triathlon enthusiasts in the Tidewater Virginia area. Opinions expressed in the RUNDOWN are not necessarily those of the Editor or the Tidewater Striders Board of Directors.

AD rate info is on page 34

Deadline: 15th of every month

The RUNDOWN - May 2009 - Issue Number 398Tidewater Striders, P.O. Box 2121, Chesapeake, VA 23327-2121 or newsletter@Tidewater Striders.comDeadline is the 15th of every month, may be earlier during the holiday seasons.Letters and Comments are appreciated, please send to [email protected]


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President’s CornerFrom time to time the Striders(and I suspect all organizations that do timing for races) have problems with folks who wish to win an award using devious means. It’s unusual to have someone lie about their age, although I’ve heard of women who will admit to being say, 45 until they reach the age of 50 when they will then change their age.

However, now I’m faced with a situation where my own family is doing exactly that. My wife and I are fl ying to northern California to see her family and to participate in the Avenue of the Giants races. They have a marathon, half marathon, and 10K the fi rst weekend in May.

My wife, my sister in law, and I are planning on doing the half. Their mother, who is 86 years old has signed up to walk the 10K. That’s a great accomplishment. It’s sort of my dream for running. However, when she last did this 5 years ago, she crossed the fi nish line and the announcer broadcast her name and age. This caused her great distress, so much so that she refused her medal and award for fi nishing fi rst in her age group. Thus this year, she’s going to avoid this problem, despite being the only person registered in her actual age group, because she put down 55 as her age.

We have a full schedule this month that affords lots of opportunities to get out and enjoy beautiful weather, sites all over Tidewater from the oceanfront to Portsmouth, and great competition followed by great partying.

It starts on May 2 with the St. John the Apostle 5K and 1 mile run. If you haven’t seen the New Energy Striders in action yet, by the way, this is the fi rst of 4 opportunities this month to see as many as 50 kids in training running 1 mile races.

May 3 is the JFS 8K, 5K, and 1 mile; May 9 is the Independence Middle School 5K and 1 mile on the reputed to be fastest 5K course around; May 16 is the Dolphin Dash 5K, May 17 is the Alanton Elementary 1 mile; and lastly, but still one of our biggest events, the Elizabeth River Run on May 23. This is followed by a great party on the waterfront in Portsmouth.

See you at the races,Rich Hildreth

Mar-09Income

Club Races 1,003.00 ERR 618.00 Dist Series 385.00 ERC 2,189.50 Interest 43.73 Marketplace 177.00 Membership 860.00 Newsletter 640.00 Youth Dev. 749.50 Total Rev 5,662.73

ExpensesBanquet (22.00)Club Races 4,580.00 Dist Series 4,580.00 Comm. Svc 119.63 ERC 487.18 ERC-Van 216.56 Gen’l Ops 227.12 Mkt Place 634.82 Membership 84.00 Newsletter 722.71 Teams 906.09 Travel 585.00 Youth Dev. 725.85 Total Exp 9,266.96 Net Income (3,604.23)

Account Balances 31-Mar-09

BankofAmer Checking 6,337.72 Bank of Amer MonMkt 42,352.83

Restricted:General Operations 18,212.24 Scholarship-General 48,564.81 Scholarship-Bashara 33,641.24 Scholarship-PSEdw 14,668.16 Youth 6,068.57 Schwab Donation Acc’t 8,576.76 Total - Restricted 129,731.78 Total - All Accounts 178,422.33

Treasurer’s Report

Notes from the EditorSpring is fi nally here with showers and sunshine. Enjoy the great weather.

With lots of races, there are plenty of opportunities to run and VOLUNTEER. At most races you can do both. If you’re a runner and want to learn more about Triathlons, volunteer at the Breezy Point Triathlon at the end of the month. For more information visit http://www.breezypointtri.com.

see ya at the races,

Ada [email protected]


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TIDEWATER STRIDERS 2009 RACE SCHEDULE 2-May St John the Apostle Stingray Run 5K & 1 M Sandbridge, VB Michelle Clough, 426-5415,[email protected] Jewish Fam Svcs 1Mi 5K 10K WT Mt Trashmore Kim Stites/Sue Graves, 321-2222 [email protected] Independence Middle School 5K & 1M Independence Mid School Monica Reilley, 464-3616 [email protected] Dolphin Dash** 5K WT Ocean Lakes, VB Meyon Burns [email protected] Alanton Elementary 1M Alanton ES VB Cliff Myers, 385-6654 [email protected] Elizabeth River Run 10K & Mi WT Portsmouth Brian Sagedy, 496-9267 [email protected] Run-Walk for the Children 2-Mi & 8K WT Norfolk Rob Levinsky, 668-9269 [email protected] Summer Series 1 Var. Norf Bot. Gardens Curt Aasen, 622-1911/Jean Phelan,681-0248, [email protected] Summer Series 2 Var. Norf Bot. Gardens Curt Aasen, 622-1911/Dick Brothers, 481-6155 dbro42718-Jul Allen Stone Rn-Sw-Rn & 5K VB Oceanfront Mike Wilson 804 236-9610 MWilson@cffi nance.com21-Jul Summer Series 3 Var. Norf Bot. Gardens Jean Phelan, 681-0248/Dick Brother, 481-6155 28-Jul Memorial Scholarship 5K WT Norf Bot. Gardens Mel Williams & Rob Levinsky [email protected] 8-Aug Mud Run 8K WT NAB Lcreek Brian Sagedy, 496-9267 [email protected] Striders Mile Mile/Strider Picnic Tallwood HS Steve Durant [email protected] 29-Aug ECSC 5K WT VB Boardwalk Myron Nahra 491-7024 [email protected] Rock N Roll Half Marathon ** Half Marathon Virginia Beach Elite Racing www.rnrhalf.com12-Sep Wounded Marines 5K 5K Regent Univ. Virginia Beach Tim Crowley, 392-1434 [email protected] ODU Acc’tg Dept. 5K Norfolk ODU Randy Spurrier [email protected] ALL ACCESS 5k 5k Verizon Wireless Amphitheatre26-Sep Neptune 8K 8K WT VB Boardwalk Brian Sagedy, 498-0215 [email protected] St Mary’s 5K 5K - 1-Mile Ft Story Sonja Basisic [email protected] Fleet Week 1/2M** Half Marathon WT Naval Base Norf John Lucas / Lin-Mark 10-Oct All American Beach Ford 5K & 1-Mile Kingston Elem SchoolChristine Philbrick, 631-0911 [email protected] Thaila Elem 1-Mile Thalia, VB Beth Matthews [email protected] Susan Komen 5K & 1-Mile WT Atl & Bdwalk VB Karen Zablocki, 490-7794 [email protected];[email protected] I Need a Lighthouse 5K Fort Story Jennifer Reich 615-1285 [email protected] HallowRace 5K Mt Trashmore Bob Brunner [email protected] Race for Breath 5K WT VB Boardwalk Cathi Reade [email protected] OBX Marathon** Marathon WT / Lin-Mark OBX, NC 21-Nov 1-Hr Postal Racewalk 1-Hr on Track Tallwood HS Steve Durrant [email protected] 26-Nov Turkey Trot 10K & 1M WT Mt Trashmore Dan Edwards 495-3551 [email protected] Jingle Bell Run 5K WT Old Dominion Univ Angela Courtney, 456-1119 [email protected] Santa Shuffl e 5K WT Old Towne Ports Jeannie Martin, 488-9161 [email protected] Army-Navy 10K Ft. Story Ft Story MWR [email protected]** Non-Strider event but some support provided by Tidewater Striders

New Membership Application

Please use the new application in this Rundown when renewing and/or signing up new members. There are new levels of membership based on how each member receives the Rundown. The choices are via e-mail or via USPS.

Striders and Live Nation Present...Live Nation, the largest concert provider in the world and the Tidewater Striders are joining forces to provide the Hampton Roads fi tness community with a 5k race. A portion of race proceeds will benefi t the Striders who are a 501c(3) non-profi t. This very fl at and fast course will be on the grounds of the Verizon Wireless Virginia Beach Amphitheater. The post-race ALL ACCESS 5k award party with food, beverages, tours of artist dressing rooms, and live music will occur on the venue’s stage and backstage area. We are expecting up to 2,000 participants for this inaugural event which will take place Sunday, September 20th, 2009.


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RUN ERR!Elizabeth River Run Packet Pick-upAn awesome race director and great volunteers are providing 3 opportunities to pick up your race packet and/or register for ERR.

Thursday, May 21- 5:00pm to 7:00 pm Running Etc -Norfolk

Friday, May 22-3:00pm to 7:00 pm Running Etc - Virginia Beach

Saturday, May 23-6:30am to 7:45amRace Morning -Ntelos Pavilion-Portsmouth

HELP NEEDEDOur Youth Team, New Energy, has had a huge start to its year with over 70 young runners participating -- if you can come out and run with the team one or two days a week, please call Angelo Celesia at 288-7715 or email at [email protected] and the Striders say THANK YOU to our currentAssistant CoachesAssistant Coaches

Frank Azzarello Brent Bowers Renee Fariss George Grigg Frank Jones

Debbie Redmond Ann Stern

Mel Williams Alex Yerkes

Gratefully,Gratefully, Coaches Coaches

Angelo and Sherry Celesia

Bob AdamsRichard AlsopNancy AylerSam BethuneMark BlachuraSarah BocciaBrent BowersScott BoyceMichelle BrownElizabeth Campos-CrowAndy CovertVan CrainRod CurtisAngela EddyDouglas FowlkesCharlie GoodwinLliam GreiserTina GrimesDarlene HarrisMichael HopkinsNicole HopkinsJonathon Harpman

John JacksonDewey JonesLara KainJulie LandinMichael LandinAudra LewisJake McCrowellJohn McCleesBrian MelchersDavid NeallDan NeulandKelly O’BrienWill RichardsonJackie SalcendoFelix SchlaterRobert SharpSarah ShearmanMary SnyderLeslie SpasserElizabeth VittoneJennifer WilliamsLeigh Wood

ATTN: Distance Series RunnersCheck the list below. If you are on it. Contact Dan Edwards to arrange for pick up your PopMount. Dan will deliver your PopMount to one of the local running stores for you to pick-up.

Email Dan Edwards at [email protected] and advise which running store will be best for pick up: Final Kick, Running Etc.-Norfolk or Running Etc.-VB. If these won’t work other options can be explored via email. He will let you know when to expect the drop-off to be made at each store.

ADOPT-A-TRAIL VOLUNTEERS

April 19, 2009The following Striders turned out to clean Osprey

and Long Creek Trails on April 19th. Amiele Barakey Joe Benson

Jeremy Dow Rich Hildreth Darcy Mahler Jim Ross Ed Rucka Katie Sack

Please note our appreciation and thanks for their work.

Chris (Catoe)Coordinator


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Rich Hildreth called the meeting to order at 6:37pm at Virginia Beach Neptune Festival Offi ce. All board members were present except Mike Mitchell, Cathi Reade, Steve Patterson, and Gene Bachman. Guests included Dwight Kane. David Arris of CICI Pizza provided the attendees with pizza, salad and dessert.

Minutes for February meeting were passed as amended.

President’s Report:Rich reported that he received more compliments concerning the Distance Series at Fort Story. All seemed to enjoy the races, food, and race premiums that were handed out. Rich also extend a big thank you to Dwight Kane for a wonderful job arranging the banquet. Attendees said, “It was magnifi cent” and were very appreciative of the thought that went into the awards this year.

Elite Racing has reported that the Rock and Roll personal pacer program has had only one entry express interest in the program. The clubs recruiting of personal pacers will go on hold for now. There is concern for those that had volunteered to pace expecting the advertised free entry and if Elite Racing will honor the offer. Ron will get a status on this.

Rich verifi ed with Jean concerning the clubs commitment for the Shamrock races. Jean reported that she was arranging the manning of the Striders booth at the expo and the Striders water stop for the 8k. At this time she felt she had enough volunteers.

Vice President’s Report:Goody reported that he had contacted the OBX running group concerning participation in the personal pacing program but had not heard back from them. Now with the recent news from Elite racing he will not follow up on it.

Goody also thanked Dwight for the great job he did arranging the banquet. Again the recipients really loved the awards. (No white tee shirts!)

Goody will be traveling to the RRCA meeting in San Francisco at the end of the month.

Treasurer’s Report:Dan Edwards presented the February fi nancial report.

Dan stated that the new banquet reservation system saved the club from having to cover dinner cost for no-shows, which was a problem in years past.

Dan will also attend the RRCA meeting in San Francisco.

Old Business: Strider Website Forum: Rich commented about Tommy’s post on the Strider’s website forum stating the forum should be removed. Tommy explained that the amount of work required by Steve and Cathi to remove spam and inappropriate posts out weighs its usefulness. He suggested we could better serve our members by supplying links to active forum sites such as Runners World, Running to Win, Cool Running and Final Kick forum. Dan agreed and recommended that we update the contact links and make the contact emails for the Race Directors, Services Directory, Youth Program and comments be more visible.

The board agreed that once the information page with all the links was updated the forum would close down. We will revisit the issue next month.

New Business: Prize money: Dan put forth a motion that the Striders award prize money at the Elizabeth River Run to top South Hampton Roads runners. The motion was unanimous.Banquet: Dwight recommended that the cut-off date to sign up for the annual banquet coincide with one of our races. This could ease the collection of funds and fi nalizing the number of attendees. TSBS-Const/Bylaw and Policies And Procedures: Dan recommended that the board start a review process of the policies and procedures to educate the board and make sure that they are valid then highlight them to the general membership.

Committee ReportsRace Committee:Dan announced that we have a potential major 5k race that we would partner with the Amphitheatre on. The race would be in September on a Sunday morning.

Dan requested assistance for three of the 5k races in late March and early April.

TIDEWATER STRIDERS BOARD OF DIRECTORS MEETINGMinutes for March 5, 2009

Walking Committee:Lori reported that the walking committee set their standards for volunteering as follows: A walker will be eligible for an one time award of 50 points towards their grand prix total after working a minimum of two hours.

Grand Prix Committee:Tommy reported the committee had developed four possible volunteering options and requested input from the board. The options were as follows; A. - No volunteer required, B. - A check-off system – no points, C. - One time award of 50 points for volunteering, D. - 10 points per volunteering stint with a max earning of 100 points. Option C, One time award of 50 points for volunteering was chosen by a vote of 7-1.

Tommy recommended that the CHKD 8k and the Santa Shuffl e events replace the Women Distance series and Army/Navy in the Grand Prix series. The board voted 8-0 in favor of the change.

Teams:Bob reported that he had fi lled all the open lead team position and was arranging teams for the upcoming races such as ERR.

Meeting was adjoined at 8:00pm

Sharon D. RodierSecretary

Cari Parrish races at Lion’s Journey for Sight.


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Happy Birthday!

Newsletter Stuffi ngThanks for the April 09 Stuffi ng go to:

Rundown Stuffi ng VolunteersCurt AasenChris Catoe

Bob Curtin, Jr.Don GreeneDonna Kust

Rob LevinskyDuane Lougee

Baarb Mathewson*John MundayBarbara Stark

Jim StarkElizabeth Ware

Tim WestfallPickUp/Delivery

Rich HildrethMailing

Rich HildrethLabel Printing

Cathi Reade*Coordinator

In May, 128 Striders are celebrating their birthday and 23 are MOVING ON UP to a new age group

Richard Bullock May 03William Vaughn May 03Karen Robinson May 04Ron Walker May 05Desiree Haubner May 05Carol Farpour May 06Lori Sabatino May 06Mark Manny May 07Amy Peacock May 13Lisa Roshto May 15Bill Hamm May 16Donna Demmerle May 16Christopher Weeks May 18Rex Blake May 19Esti Narciso May 20Janet Dallas May 20Stacin Martin May 21Joseph Murray May 25Bob Hudkins May 26Amy Jo Townley May 26Vicki Trexler May 28David McCoy May 28Theresa Azzarello May 29

BriefsEvery weekend and almost every day there are Striders volunteering and racing all over Hampton Roads and beyond. After a race or volunteer activity, take a few minutes and write a brief report and e-mail to [email protected]. Share your news with the membership.

From left to right: Our birthday honorees this month are Donna Demmerle, who is enjoying the mud at the Annual Marine Corps WIlderness Challenge at the North-west Annex. Rex Blake is fi nishing up his race at the Distance Series. Happy Birthdy to both and enjoy the new age group.

Catch the Hatch.


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New Energy Tidewater Striders Youth Running Group

Coach: Angelo Celesia [email protected] 288-7715http://tidewaterstriders.com/new_energy.html

2009 Youth Grand Prix ScheduleSat. May 9th Independence Middle School MileSun. May 17th Alanton MileSat. August 15th Strider Mile @ Tallwood High SchoolSun. October 4th Thalia MileSat. October 10th Beach Ford All American Mile @ Kingston ElementaryThu. Nov. 26th Turkey Trot MileSat. Dec. 12th Santa Shuffl e Mile

New Energy at Christopher FarmsNew Energy was well represented at the Christopher Farms ES 5K and 1 Mile with 41 runners participating!

We took 22 Top Three 1 Mile spots out of a possible 30 spots we competed in. The girls swept the top 3 Overall female fi nishers with Kelly McMullan (5:57), Diana Chalmers (6:03 ) and Erin McMullan (6:04) fi nishing strong. The boys had Travis Redmond as 1st Overall male at 5:49 and Daniel Arris 2nd Overall with a 5:56.

A number of runners showed outstanding improvements with notable fi nishes such as 8 year old Nate Mosteller hitting that sub 7 zone with a 6:53 while 8 year old Gemma Dowd is getting close for the girls at 7:11.

Maddie Mitchum fi nished 3rd Overall female in the 5K with a 21:56 then went over to the mile start and fi nished fi rst in the 11 -12 year old age group at 6:47.

Josiah Ramsawh also ran the 5K and fi nished 3rd in the 1-13 age group at 22:21 followed by a 1st place 1 mile age group fi nish in the 9-10 year old group at 7:08.

At BellatoreTen year old New Energy Runner Travis Redmond fi nishes 3rd in the 18 and under category with a 20:19. That is a remarkable pace of 6:30 for a 5th graderTo the right are New Energy Runners at the Shamrock Sportsfest. The top picture is Alexander Putnam, Ryan Mikeals & Chey-anne Mikeals, who did the Final Mile. Photo taken by Mary Putnam. The lower picture is Sarah Derrick, Natalie Simon and Jordan Simon.

The Tidewater Striders New Energy Youth Runners were out in force at Shamrock Sportsfest. 45 New Energy runners competed in the races and there were some terrifi c highlights. For the girls 6 of the 7 top spots in the 11-12 age group for the 8K were New Energy runners: Sarah Derrick, Natalie Simon, Olivia Bethune, Jordan Simon, Erin Mc Mullen and Maddie Mitchum took those spots. In addition, Sarah was also the 21st

Overall Woman fi nisher; not bad for a 12 year old. Maddie Mitchum turned right around the next day and ran the Half Marathon fi nishing 2nd in her Age group. 11 year old Diana Chalmers fi nished 4th Overall in the mile with a 5:43 while sister 10 year old Amy Chalmers ran the mile race in 6:23 for the 21st Overall fi nisher out of 2562 fi nishers for the mile.

On the boys side, Travis Redmond took 3rd in the 10 and under 8K race and then scooted over to the mile start and did an unoffi cial 5:35 mile. 10 year old Josiah Ramsawh took 7th Overall in the mile with a 6:09.


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RunWalk for the KidsSaturday June 13, CHKD campus, Norfolk, 7:45am

On Saturday, June 13, The King’s Daughters, founding organization of Children’s Hospital of The King’s Daughters (CHKD) will hold the 4th annual RunWalk for the Kids. This family-centered event is brought to you by New York Life and sponsored by WAVY TV 10 to benefi t CHKD. The event will feature an 8K run, 2-mile walk and a 1 mile Fun Run for kids as well as a special children’s “marathon.” Both the 8k run and 2-mile walk will start at 7:45am and the 1-mile Fun Run will start at 9:15am. Registration will begin at 6:30am. We will also have registration and packet pickup on Friday June 12 from 12:00 to 7:30pm at Running Etc., 1707 Colley Ave, just down the street from the Hospital. Last year, we had over 1,700 participants and are hoping for 2,000 or more this year!

The 8k course and the 2-mile walk will be tweaked slightly to help alleviate some of the problems that occurred last year in Plum Point Park. The 8k (chip-timed by the Tidewater Striders) course will again utilize the scenic Elizabeth River Trail which runs along the Elizabeth River and into West Ghent. As with last year, both the start and fi nish are on Children’s Lane right alongside the Hospital. As the runners leave the campus they will run south down Colley Ave, cross Brambleton, make the next right and head onto the Elizabeth River Trail. From there they will cruise through Plum Point Park which overlooks the Mid-Town Tunnel and Elizabeth River, run along a beautiful row of huge pine trees that are adjacent to the N&W Railway Yard and Redgate Ave, travel along the outskirts of West Ghent, thru Jeff Robertson Park, out on to Claremont Ave and head for home! The 2-mile walk will cover the same fi rst mile of the 8k course before they swing back to CHKD. The 1-mile Fun Run will take place entirely on the Sentara/CHKD/EVMS campus, where all children that participate will be presented with a medal upon completion of the 1-mile.

TriDuo will again be taking great pictures of all of the participants. Last year’s shots of the kids running the 1-mile were my absolute favorites! Also an exciting element added to this year’s event; we’re proud to announce that Mike Robinson of Running, Etc. will supply gift certifi cates for the awards as Awards Sponsor with a

little help from New Balance (age group awards will be given to the top fi nishers of the 8k).

Many of the children who will participate in the 1-mile Fun Run Saturday will be completing much more than a mile. They’ll be fi nishing a “marathon” training program they started anywhere from 4 to 8 weeks prior to race day. The Children’s Marathon is designed to get all kids up and moving and to help our community combat the national epidemic of childhood obesity. To participate, children complete a special training log. The log consists of 26 steps, each representing one mile. Each time a child exercises for 30 minutes, it counts as one step or “mile” of their marathon. The goal is to complete 25 “miles” in the weeks leading up to the RunWalk for the Kids. The fi nal mile will be the 1-mile Fun Run at the race on June 13th.

Last year we introduced the team element last year – which was very successful as 55 teams participated; friends, families, patients, co-workers and fellow Tidewater Striders are encouraged to form teams and participate in the RunWalk together. Teams can honor patients at CHKD, represent schools or other groups and can

build their own page of support on the offi cial RunWalk website. We have another goal that is equally important to us and to CHKD’s mission and that is to get children up and moving and families exercising together. We really hope that the Striders community along with their families and friends will take advantage of this opportunity to help support the Hospital and spread the enjoyment of running and walking in a fun, positive way.

This event raised almost $70,000 for CHKD last year; we hope to exceed all expectations this year, raising much needed funds for our hospital with your help. To learn more about the race, register, or pledge support, visit www.runwalkforthekids.org or call The King’s Daughters offi ce at 668-7098. For questions regarding the course, water stops, parking, etc., you can call Rob Levinsky, Race Director at 668-9269. Thanks and hope to see you all out there on June 13!


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Early Saturday morning March 28th, four Tidewater Striders crawled out of their warm beds while most of the more sane population slept. This was a team of racewalkers heading to Raleigh for the Reebok Raleigh Relays at the University of North Carolina. Steve Durrant, Bill Lipford, Nancy Hallingse and Paula Graham were on the road at 5:00 a.m. for a 3½ hour drive. Our event, the 3,000M/5,000M racewalk, was the fi rst on the schedule to be held at 9:40. At most we would be on the track for 40 minutes, after which we would climb back in the van and drive the 3½ hours back home.

The question could be why we would do this when there are so many good races here in the Hampton Roads area? We decided to go because although we have local races that have walk divisions, they aren’t judged as true racewalks. In a judged event, USATF certifi ed judges are watching for the 2 rules that have to be followed for a participant to remain “legal”. The fi rst rule is that one foot must always be in contact with the ground (as seen by the human eye) and the other is that the advancing leg must be straightened from the moment of fi rst contact with the ground and until it is in the vertical upright position. For a judged event, Raleigh is relatively close as we have only 2 judged racewalks per year on the Striders calendar.

Once we arrived at the track we checked in, received our numbers and started warming up on the 400 meter track under cloudy skies with 60 degree temperatures. The women’s event was 3,000 meters or 7.5 laps and the men’s event was 5,000 meters or 12.5 laps. Both races ran concurrently. There were 11 competitors – 4 women and 7 men. One of the benefi ts of racing out of town is that you don’t know many of your competitors, so you can’t determine

Nancy Hallingse, Bill Lipford, Steve Durrant and Paula Graham at the Raleigh Relays. Photo taken by Steve Durrant using timed exposure.

Tidewater Striders Compete In Raleigh RelaysBy Paula Graham

the outcome like you might after racing against the same group of folks for a while This uncertainty makes us push a little harder. The competition was tough with the participants spanning a wide age range from college age to way, way, way past college age. All of the Strider participants fi nished the race without being disqualifi ed, which is what can happen if you are seen breaking the rules by 3 different judges. Our results varied from personal records to personal

worsts but we all enjoyed the opportunity to compete with and spend time with those who share our passion for racewalking.

By 3:30 p.m. we were all back home doing whatever it is that we do when we aren’t walking. I, for one, was on the couch taking a much deserved nap, after having given up my treasured few extra hours of weekend sleep…..Zzzzzzzzzzzz.

DALE BROWNING, BS, CMTTherapeutic & Sports Massage

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Membership Expires Next Month If your name is on this list, your membership is due to expire in June 2009. You may renew online at Active.com or mail in the application on the back inside page of this newsletter. Note that this is a new application effective July 2008.Mark A. AnthonyFrank R. AzzarelloTheresa AzzarelloFrank J. AzzarelloJane BarberJohn Tyler BeveridgeCynthia BogdanBrittany BoydBrian W. BrownPaul BrumundLynne BrumundJenna L. CamdenZach A. CopelandAmanda P. DemmerleDonna M. DemmerleVictor M. DiazJames DuffyJudy EnglandSimon FalckVictor FalckMalin FalckJoakim FalckPreston H. FitzgeraldChester FlemmingGreg GoudeauSusan C. HallAlexander HansonJoe HarneyDesiree HaubnerJoseph Hock

Matthew HookerLiz HopkinsChristine HubbardMichael C. KennedyKimberly KennedyColleen LewisHeath C. LewisStephanie LewisJoanne M. LewisMegan LingenheldRoxann LuchaPaul A. LuchaChris LuchaKylie MarxTyler MarxJim MarxHolly MarxDale A. MccCellanChristina MccCellanBranon MccCellanJared MccCellanJim MengertCarrie MillerMatthew MitchellRosa H. OdenwaldJohn O’SullivanKevin O’SullivanRoland M. ParsonsElliot PogolowitzRebecca Reed

Carolyn A. RichardMarzere RichardsonPatricia RiggsMason RiggsGeorge W. RiggsElizabeth R. RiosThomas A. RiosLynn RobbinsWalter RobbinsJulio RodriguezGeorge W. SewardGregory A. ShafferLoretta I. SilviaNancy SmithC. Thomas SommaKaren Ann TresslerLori TubbsMarcus J. TwymanBill UrwinSloane UrwinSydney UrwinJudy A. UrwinHeather WaildTom WaildKelsey WaildBrianna Lynn WeatherlyChristopher WeeksArnold D. Zickefoose

WELCOME ABOARD!Chesapeake, VA Robin Miller Jeanine McDonnell Michael Barlow Hank Miller Carrigan Imani Owens Kelly O’Brien Peter O’BrienFranklin, VA Samuel HainsHampton, VA Piper GardnerHertford, NC Bernice MidgettKill Devil Hills, NC Ron FarleyNorfolk, VA Chris Martin Knikki Hernandez Lara Gadkowski Luke SuberSuffolk, VA Kerri Duncan Nicole FesetteVirginia Beach, VA Penny Rachiell Jason R. Baumann Jessica Baumann Diana Chalmers Noah Shaffer Amy Chalmers Landon T. Clay Xavier King, Jr. Cheyanne MikealsThe following have completed all the 2009 Grand Prix

running events (through Suffolk YMCA 5K). Billy Chorey

Jim DuffyKathy Nash

Tom RandolphSteve Speirs


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Location: Group meets at Running Etc, 1707 Colley Ave., Norfolk. Days: Tuesday and Thursday eveningsTime: 5:30 PM.Tuesday workout: 5-8 miles total interval distances range from 400 meters to 1 mile. The workouts are located on a measured Graydon Ave.“street course” in West Ghent. Geared for runners with 5K pace of 5:30 to 9:00 minutes per mile pace.Thursday workout: 6 to 10 miles. Training runs, tempo runs, or depending on a group’s desires, just an easy run. Pace varies from 5:30 to 9:45 minutes per mile.Number of runners: 15 to 30Reason to run with us: Improve your race times by running a structured workout and meet other runners with similar goals.Contact: Running Etc, 627-1500

Tidewater Striders Training Sites Weekday Training

Location: Seatack Recreation CenterCoached Swim Workout by Betsy DurrantDays: Monday & WednesdayTime: 6:30 - 7:30 PMPace: All levels welcome!Reason to swim with us: The only way to improve your swim split is to swim, so join us in the water for a coached workout. The cost is $3 per class; punch cards are available at the front desk.Contact: Betsy Durrant ([email protected])

Location: Running Etc at Virginia Beach, Regency Hilltop Shopping Center, 1940 Laskin Road Suite 308Days: Wednesday eveningsTime: 5:30 PM.Training Run: 4 to 8 miles easy runPace: 7 to 10 minute mileNumber of runners: 10 to 15Reason to run with us: mid week run with a fun groupContact: Mark @ Running Etc, 491-2340

Sources for Group Workouts:Check the websites at www.fi nalkicksports.com and www.runningetc.com for more information on group training.

Walker Training and WorkoutsThe Strider Walkers hold many informal walks with various starting points, distances and paces. If you’d like to be notifi ed of any walks being held contact Cindy Williams at [email protected] to be added to their distribution list.

Location: Visitor’s Center of First Landing State ParkDays: SaturdaysTime: 7:00 AMDistances: Varies. We run from 12 to 20 miles depend-ing on training for marathonsPace: Generally 9:30 milesNumber of runners: Varies. Ranges from 4 to 10Reason to run with us: We run at a pace representa-tive of middle of the pack marathoners and are a diverse group with discussions that include anything. We even discuss politics and religion.Contact: Rich Hildreth @ 481-9027 or 377-4130 [email protected] or Doug Dugroo [email protected]

Weekend Training

Location: Final Kick Sports at Great Neck, VBDays: Saturday morningTime: 7:30 AMDistances: Long run in First Landing State ParkPace: All ability levels and pacesNumber of runners: Anywhere from 30 – 60 runnersReason to run with us: Great social atmosphere with a wide range of ability levels. Contact: Final Kick Sports 757-481-3400

Location: Meet at Mt Trashmore’s Kid’s Cove by the bike rackDays: DISCONTINUED UNTIL SPRING, 2009Training Run: Beginner’s Fitness WalkPace: based on walker’s ability.Contact: Cindy Williams [email protected]

Hampton Roads Runners - HRRThe Hampton Roads Runners is an informal running group designed to give runners in the Hampton Roads area a chance to run, share training advice, and motivate each other. We meet in different areas in Hampton Roads throughout the week.. A number of us run the local races in the area, so a good percentage of the races you can fi nd someone from our group there. We are a very social fun group of runners that like to run with others. We welcome all ability levels and offer more opportunities to meetup as we grow. Our website is www.meetup.com/hamptonroadsrunners

The Tidewater Striders Training Sites column is designed to list training sites organized by Tidewater Strider members throughout the Southside Hampton Roads area. It complements information provided on the Tidewater Striders website. If you want to list a training site, simply forward the information to [email protected] prior to the 15th of the month. Please notify us of any changes.

One Time Training Events may also be listed.


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Recipe Corner

I invite you to send me your favorite recipe to “make-over” if you would like or to fi nd out how nutritious it might be. E-mail me at wearefi [email protected] or send by snail mail to 824 Etheridge Avenue Norfolk, VA 23502. Sharing recipes can be as informative as sharing our tips on running which can be a valuable re-source for those that are new to our sport. Experience is what we can pass on to others and that includes FOOD recipes!

by Sheila Bailey, RD - Nutritionist ACSM Health / Fitness Instructor Certifi ed Adult Weight Management - wearefi t.net

Ciabatta Almond French ToastIngredients1 large egg 1/8 teaspoon salt 2 large egg whites 3 tablespoons sugar ¼ teaspoon pure vanilla extract1¼ cups 1% low-fat milk ¼ teaspoon almond extract¼ cup whole milk 8 (1-inch) slices round ciabatta cooking spray 1 cup sliced almonds Heat a griddle or skillet over medium low heat. Wisk togeth-er egg, egg whites, salt, sugar, vanilla and almond extracts. Gradually whisk in both types of milk. Pour mixture into a shallow baking dish. Place bread in dish and let soak 3 min-utes each side. Coat griddle or skillet with cooking spray. For each slice of bread, place 2 tablespoons almonds in a single layer on the hot griddle, forming an area the size and shape of a bread slice. Press 1 side of the bread into the almonds and cook 4 minutes. Flip bread over and cook 3 -4 minutes. Serving size 2 pieces. Note: Ciabatta (chee-a-baa-ta) bread can be found at Panera Bread, BJ’s or Price Club.

Nutrients per ServingCalories 367 Protein 16g Carbohydrate 45g Sugar 16g Fat, total 14g Sodium 418mg Iron 3mg Cholesterol 58mg Calcium 177mg Dietary Fiber 4g

I just returned from a rainy, rainy week in Atlanta, Georgia; no, not there for the Marathon but for American College of Sports Medicine Health and Fitness Expo. While the Marathon was taking off so was I–back to the airport for return to Norfolk. The weather fi nally broke at least for the marathon. Some latest news from 2008 Physical Activity Guidelines for Americans include muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefi ts as well as reducing fat, increasing muscle, increasing resting metabolic rate and improving musculoskeletal fi tness. Now, if you have not been including strength training as part of your routine or you feel that since you run you don’t need to do – you do! Guidelines include: Exercises: 8–10 per session. Sets: 1 per exercise. Repetitions: 8–12 per set. Progression: increase resistance 5% or less after completing 12 reps. Frequency: 2–3 nonconsecutive days per week. Speed: 6 seconds per repetition. Breathing: exhale concentric and inhale eccentric. Endurance exercise: before or after–no difference in strength gains. Stretching exercise: after–19% greater strength

Men - Shamrock 8kMen - Shamrock 8kRyan Carroll Portsmouth 26:15 24th OverallChristopher Werner Chesapeake 26:32 27th OverallKyle Guglielmo Va Beach 26:55 32nd Overall Women - Shamrock 8kWomen - Shamrock 8kLeisa Villani Va Beach 31:20 12th OverallAutumn Karweil Norfolk 32:27 17th OverallSarah Derrick Va Beach 33:49 21st OverallMen - Shamrock Half MarathonMen - Shamrock Half MarathonRyan Carroll Portsmouth 1:11:24 20th OverallPat Hunt Va Beach 1:13:35 24th OverallCharlie Celesia Va Beach 1:15:20 27th Overall

Women - Shamrock Half MarathonWomen - Shamrock Half MarathonRenee High Va Beach 1:18:52 8th OverallAnne Spillane Va Beach 1:27:31 20th OverallDiane Haupt Va Beach 1:28:25 24th OverallMen - Shamrock MarathonMen - Shamrock MarathonBilly Chorey Suffolk 2:47:47 9th OverallKevin Kropp Norfolk 2:55:12 24th OverallSteve Speirs Va Beach 2:56:01 25th OverallWomen - Shamrock MarathonWomen - Shamrock MarathonRachelle Lee-Warner Norfolk 3:07:14 5th Overall Jennifer Jelig Va Beach 3:12:27 8th Overall Collen Pak Va Beach 3:15:16 9th Overall

gains. The Wayne L Westcott, Ph.D., study showed that, after 10 weeks, 1644 adults had a 3.1 pound lean weight gain and 3.7 pounds of fat weight loss. Also important is to eat a healthy snack before and after exercise. Muscle glycogen will last 30–60 minutes of weight training. Here is a recipe to try which will help you replace your muscle glycogen

Top Local Shamrock FinishersThe Tidewater Striders awarded Prize Money to the top Local Finishers at the Shamrock Sportsfest. The top 3 men and women in each event, the 8k, Half Marathon and Marathon were eligible for prize money. Interscholastic runners will decline their awards.

Congratulations to the Tidewater Striders Mixed TeamCongratulations to the Tidewater Striders Mixed TeamMary Davison, Sheri Segal and Gary Van Derveer scored for the Tidewater Striders team. The mixed team fi nished 5th Overall.


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The foot is a complex arena composed of 19 intrinsic muscles, 26 bones, 33 joints and 107 ligaments. Wow! Unfortunately, that leaves signifi cant possibility for dysfunction, injury and pain.

Let’s start in the middle of the foot and discuss how a small amount of excessive motion in the wrong direction can lead to a myriad of troubles.

As you walk or run, the pressure changes along the foot going through stride. Weight is transferred from heel to mid-foot (talo-navicular-cuneiform complex) and the foot pronates causing internal components of the foot to move closer to the ground as the arch drops. Sound complicated? A reason the foot pronates is to allow the soft tissue structures to relax and promote proper biomechanics to occur from the ankle on up as you continue walking.

What happens if foot pronation occurs too soon, remains for too long, and/or is excessive while standing? Many possibilities… including walking on the inside of your foot!

Foot pronation… how does it affect your running?By Amanda J. Meyers, D.C.

Signs and symptoms may include knee pain and hip pain on the pronated foot side, excessive wear of the inside sole of your shoes, tightened hip fl exors and gluteal musculature (primarily piriformis), sacroiliac dysfunction and low back pain. Also, there can be pain associated on the opposite side as a result of changed biomechanics. After years of excessive pronation, there is a risk for a fallen arch which can be very painful and affect the joints already mentioned. Soft tissue structures such as muscles and ligaments may also become dysfunctional and weakened due to a change in biomechanics.

What can you do to prevent or treat the already existing problem? There are a few options. Orthotics may be used to help control pronation of the foot, chiropractic manipulative therapy can help maintain proper joint motion necessary for smooth weight transfer during gait, and foot drills to strengthen the muscles and ligaments involved can also help control the motion of pronation.

Dr. Amanda J. Meyers is a chiropractor in the Red Mill area of Virginia Beach. Located at 2004 Sandbridge Rd, Suite 103, she practices within Body Logic Massage Center alongside massage therapists and Jim Browning, Active Release Technique Specialist. She works with a wide-range of patients, including athletes of all levels. Any questions for Amanda, please call 757-510-4977.

Long time Strider, Ed Rucka, at the Lion’s Journey for Sight.


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A or B A B A B A B QualifiedDate 1/3 3/22 1/24 4/18 2/21 3/22 for AwardDistance 20K 13.1M 25K 13.1M 30K 26.2M (Standing)

TIDEWATER STRIDERS 2009 WALKING GRAND PRIX RESULTS (as of 22MAR09)MALES 160 140Hartley Dewey 1 50 8 9 10 77 77William Lipford 1 50 9 8 9 76 76Dwight Kane 1 50 6 7 7 70 70Steve Durrant 2 50 7 8 65 65Steve Shapiro 1 50 10 60 60Bob Curtin 0 50 5 6 61 61Carl Mallett 0 50 8 58 58Jordan Buddy Levitin 2 50 50 50Tom Gerhardt 0 10 0 10 20 20Scott Stakes 1 10 10 10James Wolfe 0 9 9 9Grove Calvert 0 7 7 7

FEMALESPaula Graham 0 50 10 10 10 80 80Lori Sherwood 1 50 9 0 9 9 77 77Kathy Nash 0 50 8 8 0 10 76 76Linda Janssen 0 50 10 60 60Nancy Smith Hallingse 1 50 8 58 58Leigh Curran 0 50 6 56 56Judy Paschall 0 50 4 54 54Andrea King 0 50 50 50Marjorie Mallett 0 50 50 50Loline Otzelberger 0 50 50 50Heidi Sleasman 0 50 50 50Cindy Williams 3 50 50 50Elizabeth Diane Zinn 1 50 50 50Robin Land 0 9 9 9Debra Hovatter 0 7 7 7Desiree Haubner 0 5 5 5Sharon Dubois 0 3 3 3Peggy Gray 0 2 2 2Mary Ann Calvert 0 1 1 1Katie Humphry 0 0 0Laurie Russell 0 0 0Gladys Sopko 0 0 0Karen Williams 0 0 0

Grand Prix awards given to the top five males and top five females based on total points. Individuals must compete in at least six races and meet the volunteer walk judge requirements.

Walking Grand Prix Standings


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A or B A B A B A B QualifiedDate 1/3 3/22 1/24 4/18 2/21 3/22 for AwardDistance 20K 13.1M 25K 13.1M 30K 26.2M (Standing)

TIDEWATER STRIDERS 2009 WALKING PARTICIPATION RESULTS (as of 22 MAR09)Point Value 10/20 21 15/25 21 20/30 42 270

Hartley Dewey 1 50 20 25 30 42 167Steve Durrant 2 50 20 25 30 42 167Dwight Kane 1 50 20 25 30 42 167Richard Kole 4 50 20 25 30 42 167William Lipford 1 50 20 25 30 42 167Kathy Nash 0 50 20 25 30 42 167Lori Sherwood 1 50 20 21 25 30 21 167Jordan Buddy Levitin 2 50 20 15 20 42 147Cindy Williams 3 50 20 30 42 142Nancy Smith Hallingse 1 50 20 21 15 20 126Paula Graham 0 50 20 25 30 125Elizabeth Diane Zinn 1 50 10 15 42 117Linda Janssen 0 50 10 21 15 20 116Carl Mallett 0 50 10 21 15 20 116Judy Paschall 0 50 10 21 15 20 116Steve Shapiro 1 50 25 30 105Bob Curtin 0 50 20 30 100Marjorie Mallett 0 50 10 15 20 95Tom Gerhardt 0 20 30 42 92Loline Otzelberger 0 50 21 20 91Charlyne Gibson 1 10 15 20 42 87Scott Stakes 1 10 21 25 20 76Leigh Curran 0 50 21 71Robin Land 0 10 21 15 20 66Andrea King 0 50 50Heidi Sleasman 0 50 50James Wolfe 0 21 15 36Grove Calvert 0 10 21 31Gladys Sopko 0 10 20 30Bill Dullaghan 1 25 25Karen Williams 0 10 15 25Mary Ann Calvert 0 21 21Sharon Dubois 21 21Desiree Haubner 21 21Debra Hovatter 21 21Peggy Gray 21 21Darlean Basuedayva 0 0Katie Humphry 0 0Laurie Russell 0 0Harry Watson 0 0

Walking Participation awards given to the top ten point recepients not receiving a Grand Prix Award. "Yes-GP" means currrently qualified for a Grand Prix Award. Individuals must participate in at least six races and meet the volunteer walk judge requirements and not qualify for a Grand Prix Award. If you are a Strider member and walked in any of the above races but your name does not appear in these results please notify Lori Sherwood at either [email protected] or 406-1247.


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To look at all the ads for sports drinks, energy bars, electrolyte replacers, and sports candies, you’d think these engineered products are a necessary part of a sports diet, particularly if you are doing endurance exercise such as training for a marathon or a triathlon. When runners ask for advice about how to use these products, I fi rst assess their daily sports diet to determine if they can get—or are getting—what they want from standard foods (carbs, sodium). In most cases, they can get their needs met with a wisely chosen sports diet.

While there is a time and a place for engineered sports foods (particularly among runners who train at a high intensity), many runners needlessly waste a lot of money misusing them. The purpose of this article is to help you become an informed consumer, so you can wisely spend your hard-earned money. Pre-exercise energy barsWhile fueling with a pre-run PowerBar and Gatorade ($2-$3) is one way to energize your workout, you could less expensively consume 300 calories of banana+yogurt+water ($1) or pretzels+raisins+water (50¢). Any of these choices are carbohydrate-rich and will offer the fuel your muscles need for a stellar workout. The best pre-exercise snacks digest easily, settle well in your stomach, and do not talk back to you. Standard supermarket foods can do that as well as engineered foods. Experiment to determine what settles best in your body.Energy DrinksThere’s little doubt that Red Bull and other energy drinks are popular, particularly among runners who use them for alcohol mixers. The 110 calories of sugar “helps the medicine go down” (for those who don’t enjoy the taste of certain alcoholic beverages). The resulting problem is wide-awake drunks who think they can drive themselves home—but then get into accidents.

For runners, energy drinks are the source of enough sugar and caffeine to give you a quick energy boost. The problem is, one quick fi x will not compensate for missed meals. That is, if you sleep through breakfast and barely eat lunch, having a Red Bull for a pre-workout energizer will unlikely compensate for the previous inadequate food intake. If you can make the

The Athlete’s Kitchen - Engineered Sports Foods: Convenience or Necessity?Copyright: Nancy Clark MS, RD CSSD, April 2009

time to train, you can also make the time to fuel appropriately, rather than rely on a quick fi x. CaffeineA known “ergogenic aid”, caffeine enhances performance by making the effort seem easier. A pre-run caffeine-fi x—especially if accommodated by carbs—can energize your workout. Here’s how the options compare: Option Caffeine (mg) CostCoca-Cola, 20 oz 60 $1.59 Red Bull, 8-oz 80 $2.19No-doz, 1 tablet 200 $0.33 Starbuck’s, 16 oz 300 $1.94Sports DrinksMany runners believe the sodium in sports drinks is essential to replace the sodium lost in sweat. Wrong. Sports drinks are actually relatively low in sodium compared to what you consume in your meals. Sodium enhances fl uid retention and helps keep you hydrated, as opposed to plain water that goes in one end, out the other.

If you are sweat heavily, you might lose about 1,000 to 3,000 mg sodium in an hour of hard exercise. Here are options for replacing these sodium losses:

Replacements Sodium (mg)Endurolytes, 1 capsule 40 Cheese stick, 1 oz 200 PowerBar Electrolytes, 8 oz. 65Pizza, 1 slice 500Gatorade, 8 oz. 110Salt, 1/4 teaspoon 600Gatorade Endurance, 8 oz. 200Soup, 1 can Campbell’s 2,200

As you can see, there is no need for anyone to drink a sports drink with their lunch, because the soup or cheese sandwich have far more sodium than the small amount of sodium in the sports drink. By consuming some salty food such as 8 ounces of chicken broth before exercising in the heat, you can get a hefty dose of sodium into your body before you even start to exercise. This has been shown to enhance endurance. (1)

ElectrolytesOne triathlete reported using electrolyte replacers throughout the day. He then admitted he didn’t even know what electrolytes are. I explained they are electrically charged particles, more commonly known as sodium, calcium, magnesium, and potassium. Standard foods abound with electrolytes, more so than

engineered sports foods—

Sodium Calcium Magnesium PotassiumEndurolytes (1 capsule) 40 50 25 25Nuun, 1 tab360 12 25 100PBJ & milk600 300 130 750Pizza, 1 slice650 200 30 220

Vitamin Water and vitamin-enriched sports foodsMany engineered foods tout they are enriched with B-vitamins “for energy”. Yes, B-vitamins are needed to convert food into energy, but they are not sources of energy. Few runners realize the body has a supply of vitamins stored in the liver, so you are unlikely to become defi cient during exercise.

Runners, who eat far more food—hence more vitamins—than sedentary folks, have the opportunity to consume abundant vitamins. A big bowl of Wheaties offers 100% of the Daily Value (DV) for B-vitamins. (Most cereals, breads, pastas and other grain foods are enriched with B-vitamins unless they are “all natural”.) Eight ounces of orange juice offers 100% of the DV for Vitamin C. In contrast, 8 ounces of Energy Tropical Citrus Vitamin Water offers only 40% of the DV for C. Sports Candy: I groaned when one runner told me she ate Sports Beans ($1/100-calorie packet) for her afternoon snack. Like sports drinks, sports beans are designed to be taken during exercise. Regular jellybeans would be a far less expensive snack! She unlikely even needed extra sodium, given she ran for only an hour. Raisins, dried pineapple, or grapes would make a healthier snack optionConclusionNot everyone uses sports foods to enhance their performance. Research on a simulated 3-day adventure race suggests otherwise (2). When the racers were given a buffet of fueling options during this event, 86% of their calories came from supermarket foods (candy, pizza, sandwiches, soft drinks, coffee, bananas, etc.) as opposed to only 14% from engineered sports foods (sports drinks, gels, energy bars, protein bars). They reported standard foods tasted better and were more palatable. As an educated consumer, do you want to do the same?


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Bellator Wounded Warrior 5kMarch 28, 2009 - Virginia Beach, VA

Finishers: 518PL OA Runner Ag TimePL OA Runner Ag TimeOVERALL MALE RESULTS OVERALL MALE RESULTS 1 1 RYAN CARROLL 26 16:142 2 STEVE SPEIRS 42 17:393 3 IRV STEVENS 31 18:04OVERALL FEMALE RESULTS OVERALL FEMALE RESULTS 1 27 AMANDA MORANIEC 25 21:142 56 COURTNEY CASEY 22 22:493 61 MEAKIN POOR 26 23:15MALE AGE GROUP: 1 - 19 MALE AGE GROUP: 1 - 19 1 13 BRENT STREIT 17 19:512 15 BENNY VALENZUELA 18 20:023 18 TRAVIS REDMOND 10 20:194 28 TAD DERRICK 16 21:175 49 CONNOR DERRICK 15 22:286 97 EDWARD HEFFERNAN 19 24:497 108 WIN WINSTON 10 25:138 130 JONATHAN LAZAUSKAS 14 25:489 138 WILLIAM CREWS 15 25:5710 178 CARTER GARNER 14 27:1511 220 KONNER T. KENDALL 14 28:5112 225 ANTHONY BARILLA 19 29:0213 238 FRANKLIN DOLE 18 29:1914 365 ZACH EDELEN 13 34:1015 368 DAKOTA BARRACLOUGH 12 34:1616 417 JOSH SUTTER 17 38:5617 419 ANTHONY PORCHE 13 39:0518 425 CODY MARVIN 6 39:5719 472 VIDNER MCCRAW, II 9 49:37FEMALE AGE GROUP: 1 - 19 FEMALE AGE GROUP: 1 - 19 1 148 AMANDA PEARSON 18 26:182 160 JESSICA CAVOLT 12 26:463 222 ELIZA POOR 16 28:574 258 ALEXA BURNEY 9 29:555 328 KERRI NIEMI 13 31:576 345 NATALIE RIVAS 13 32:367 391 SHELBY BRYANT 16 36:248 392 DAKOTA CALLENDER 10 36:409 393 ESSENCE TONEY 19 36:4510 404 MEGAN EDELEN 11 37:2411 412 REBEKAH BUYS 9 38:1512 449 KENEISHA JOHNSON 16 43:4613 451 KRYSTINE SMITH 19 44:4714 487 ALLYSSA JOHNSON 15 53:5115 494 SHAINA SHAW 11 55:1716 495 PATTY ROMERO 11 55:1817 509 BREANNA PELTIER 8 58:28

MALE A GE GROUP: 20 - 29 MALE A GE GROUP: 20 - 29 1 5 ALEXEY POPOV 25 19:012 7 TIMOTHY DUCHAINE 27 19:243 9 ANDREW WHITMERE 23 19:414 10 ROB GRAUZLIS 26 19:475 14 JACKSON MORGAN 25 19:536 16 DAVID SCHMIDT 24 20:127 17 TIMOTHY FRANCIS 23 20:168 22 MICHAEL MIGELI 22 20:599 25 ADAM DRIESSEN 29 21:0810 31 BRANDON HECK 28 21:2511 32 ERIC CRANDALL 23 21:2712 33 ANTHONY MADRID 27 21:2913 36 BENJAMIN HYMES 25 21:3814 37 TU DANG 22 21:3915 38 RYAN BURNS 22 21:3916 40 JAMES WEISS 20 21:4317 41 ALEX HOEKEMA 24 21:4418 43 DOMINIC BARILLA 21 22:0819 44 CHAD KUSKE 28 22:0820 47 DOUGLAS SEXTON 29 22:2621 50 ADAM LEDBETTER 23 22:3822 52 JOSEPH AMORELLI 23 22:4123 55 MICHAEL PHILLIPS 29 22:4924 59 EMMANUEL VILORIA 21 23:0125 64 WILLIAM GRAHAM 21 23:2426 65 RUBEN MONTANO 24 23:2727 66 SCOTT SILVIA 29 23:2928 67 BRIAN STEWART 26 23:3129 68 IVAL MCCLANAHAN 26 23:3230 72 BRADY OSBORNE 24 23:4731 73 JACOB MILLER 28 23:4832 75 DUSTIN HUGHES 24 23:5233 78 NICK CHECQUE 25 23:5534 79 YOUSEF CZAPARY 21 24:0435 80 CHRISTOPHER DEVALL 27 24:0536 81 DERIK BURRIS 28 24:0637 86 ADAM DORMINEY 22 24:2638 89 MARC DALL 27 24:2939 94 CLINT WOOLEY 22 24:4540 96 LUKE MACWILLIAMS 21 24:4841 98 DAN WALLACE 26 24:5042 101 BRET STEELE 29 24:5743 107 RYAN ELLORIN 23 25:0844 115 STEPHEN REID 28 25:1845 116 NATHAN REEVE 27 25:1846 122 BRIAN DILLON 29 25:3347 125 JEREMY WOODRUFF 25 25:3548 126 MICHAEL NATROP 27 25:3649 129 MATT BIEKER 27 25:4350 141 DAN CORBETT 25 26:0651 145 JOSEPH SLAPE 22 26:07

52 152 NATHAN YOUNG 27 26:3253 155 KEVIN MCCLURE 28 26:3354 163 CHRISTOPHER PATTERSON 28 26:5055 165 AARON POPE 28 26:5856 169 CHRIS KIMBRELL 27 27:0157 180 MATTHEW EMERSON 26 27:2558 182 JOHN PARKER 28 27:2859 188 DEAN MCCOWN 28 27:3660 189 ANGEL TEJEDA 22 27:3661 190 ENRIQUE CACEDA 24 27:3762 197 ANTHONY DILEONE 27 27:4563 198 MICHAEL PATE 22 27:4964 203 JASON KAISER 24 28:0365 209 ROBERT FREDRICH 26 28:3066 211 GLENN ATHERTON 27 28:3867 223 NICK SIMON 22 28:5768 224 JONATHAN SHATON 28 28:5869 226 BRENTON ADAMS 25 29:0670 230 JOSEPH CARRANZA 25 29:1371 232 NICHOLAS CAVANO 24 29:1672 240 MARK OLSON 27 29:2173 250 BRADLEY JOHNSON 24 29:3674 264 TAYLOR CARSON 26 30:0575 273 TRAVIS SMART 26 30:1876 274 IAN WHITE 24 30:1877 284 MATTHEW LABARGE 27 30:3478 285 STEPHEN FERGUSON 29 30:3479 297 ANDREW CATALE 21 30:5680 299 ANTHONY CARTWRIGHT 26 30:5981 303 JEREMY CARTER 20 31:0282 304 CRAIG CERVERIZZO 25 31:0783 311 JOSEPH GONZALEZ 24 31:1684 317 ASHLEY DRURY 23 31:3485 320 PATRICK BRYAN 24 31:4086 323 CHRIS HOUSTON 29 31:4687 324 BLAINE PHILLIPS 26 31:4888 346 AXEL MARTINEZ 28 32:3789 353 BLAKE GRAHAM 27 33:1790 373 MATT YOUNGSMAN 28 34:4491 375 CHRISTOPHER GIANNINI 27 35:0592 384 CLINT YORK 29 35:4693 432 NATHAN SHARRAR 26 40:2694 439 EMERY WYATT 28 40:5395 444 DAVID CARTER 21 42:4596 461 MICHAEL SANTON 25 47:0997 477 MICHAEL CLONCH 29 50:3998 486 SETH FRANCE 29 53:4899 517 ANTHONY MARTINEZ 27 64:11

VolunteersRick Brown

Sharon BrownMike DanielsEvie Foster

Rich HildrethDwight Kane*

Bill PriceMarie PriceJan Yerkes

*Coordinator

Alexey Popov poses with his fi rst place plaque at Bellator Wounded Warrior 5k, a fi rst time event.

Heading down the boardwalk is Rob Grauz-lis during the Bellator Wounded Warrior 5k.


21

FEMALE AGE GROUP: 20 - 29 FEMALE AGE GROUP: 20 - 29 1 82 AMY BROWN 28 24:072 99 KRYSTA ANTHONY 23 24:553 103 SARA COUSART 23 25:014 110 MEGAN MARSHBURN 25 25:145 114 LANI KUHLOW 26 25:186 119 KARA QUIHUIS 25 25:227 139 LEYNA BRENNAN 28 25:598 144 MEGAN DOTY 26 26:079 153 NICOLE SILVIA 29 26:3210 154 MICHELLE PFREMER 24 26:3311 168 KATIE ARNOLD 26 27:0112 173 KARA O’REGAN 25 27:0813 177 JACQUIE GULLA 26 27:1414 184 LORI YOUNGSMAN 27 27:3115 193 AMBER BUSBY 25 27:4116 200 EMILY GAGNON 25 27:5617 205 EMILLE OSTERFELD 28 28:0918 212 LINDSAY TAYLOR 26 28:3919 215 SARA WHITE 28 28:4820 249 SHANA ZMUDA 26 29:3421 251 ADRIENNE TAYLOR 24 29:3722 257 JULIE HOLLINGSHEAD 29 29:5123 276 PATRICIA RAMIREZ 29 30:1924 279 ERIN WOODARD 29 30:2525 280 SARAH UPHOLD 29 30:2826 281 MANDY YATES 29 30:2827 287 ELIZABETH WOOLF 24 30:3428 288 THOMASITA REYNOLDS 28 30:3829 293 MEGAN LEFEVRE 27 30:4730 294 KRISTEN SAGER 24 30:5331 295 ANN LAM 26 30:5332 300 NATALIE OLSON 24 31:0033 306 YOLANDA ETSITTY 26 31:1134 307 CHAREE DEBEAU 20 31:1235 309 MELANIE MOLINA 21 31:1436 331 AMY REVELLO 29 32:0237 337 REBECCA VORHEES 23 32:1638 349 KASEY HELMS 23 32:4639 351 ASHLEY NUNN 26 33:0540 352 KYLE COCHRANE 24 33:1241 354 KELLY GRAHAM 26 33:1742 356 JESSICA BRANN 26 33:2743 359 ANNIE ALEXANDER 27 33:2944 361 JENNIFER RIVAS 27 33:4845 364 ANGELA SCHRADER 25 34:0346 370 REBECCA HARDIN 27 34:2747 378 COURTNEY WASSON 29 35:1948 385 MELISSA YORK 24 35:4649 394 JESSICA ORTIZ 20 36:4550 401 AJAR PORTER 26 37:2451 405 SARAH QUINN 21 37:2452 407 JILLIAN BULL 28 37:3453 408 KENDRA-GRACE BELL 23 37:3454 410 JENNIFER SAMPLES 27 37:5255 411 PAM EMERSON 27 38:1156 418 KRISTEN BUCHANAN 23 39:0057 422 GABRIELLE HYMES 22 39:2358 427 VANESSA WERRIES 22 39:5959 428 KENDAL DICKINSON 21 39:5960 431 KATE LINEBERRY 25 40:2361 433 JESSICA SHARRAR 29 40:2662 434 ASHLEY KAELIN 22 40:3063 438 KIM CURTIS 22 40:4064 440 AMANDA HOLLON 28 40:5665 442 PAMELA TANDOC 27 42:1766 445 KRYSTALL VEGA 23 42:5267 447 KATHERINE ALVARADO 28 43:3568 452 RACHEL WARD 20 45:3669 458 KARLA E. DESJARDINS 27 46:2370 463 KATHLEEN COYNE 29 47:3971 467 KELLY RUST 28 48:4072 476 SCARLETT CLONCH 28 50:3973 485 REBEKAH LEITZELL 25 53:4874 492 AMANDA BAKER 28 54:2575 501 ERIKA OAKLEY 24 56:2876 503 ERICA MOORE 24 57:0277 505 SARAH NASCA 28 57:0878 516 MELISSA LANDINI 29 64:07

MALE A GE GROUP: 30 - 39 MALE A GE GROUP: 30 - 39 1 4 BORIS SOTOMAYOR 35 18:552 6 STEVEN MCKENDY 38 19:213 8 THOMAS OGDEN 30 19:274 11 DAVID CRASS 30 19:485 12 KENNY MILLER 32 19:496 19 K.D BAIR 37 20:357 20 MATT KEIPER 37 20:478 24 THOMAS NYENTY 37 21:029 29 SHANNON BLAKE 36 21:1810 35 JASON HUNSBERGER 33 21:3711 39 MARC LEVINE 36 21:4212 46 MARK KESTER 39 22:1813 48 MICHAEL HARRIS 38 22:2714 51 JEFF SCHAFFNIT 36 22:4115 54 THOMAS KING 39 22:4816 57 DOUGLAS SWIFT 35 22:5317 58 GREG CARLSON 35 22:5518 62 BLAKE LAING 35 23:2019 63 MICHAEL HOPKINS 38 23:2120 69 JUSTIN MORGAN 32 23:3421 70 JOHN CARROLL 38 23:3922 71 PHILLIP WYMAN 33 23:4523 76 STEPHEN TOBOZ 39 23:5224 83 BRETT LEE 37 24:0925 84 CRISTINO MORENO 39 24:0926 85 CHRIS GUNTER 35 24:1727 87 THOMAS SIBLEY 35 24:2828 88 ROBERT EMERSON 34 24:2929 91 RICK WHEELER 33 24:3230 92 CHRIS FOEGELLE 31 24:3931 93 MARK WOODRUFF 34 24:4432 95 DAN MELEASON 32 24:4733 100 SEAN MICHELS 34 24:5534 111 MICHAEL LEMMON 31 25:1535 113 JOE GORMLEY 30 25:1636 117 BOBBY THOMAS 38 25:2137 120 ENRIGHT MARSHALL 30 25:2638 121 CHRISTOPHER AUSTIN 34 25:3139 123 JON YOUNG 39 25:3340 127 CARLOZ LOPEZ 32 25:3841 136 JOHN LEWIS 37 25:5342 143 DAVID MCDONALD 33 26:0643 146 JASON SIMPSON 36 26:1344 156 TRACY ALEXANDER 33 26:4145 159 GREG ANDREWS 34 26:4546 161 KENNETH GRZYMALSKI 35 26:4747 164 JASON FEALY 33 26:5248 166 ROBERT VELBIS 30 27:0049 176 WILLIAM GLENN 30 27:12

50 179 T. WILKERSON 35 27:2451 181 JARED TUXILL 38 27:2852 183 MIKE GALITZ 37 27:2953 192 RICHARD MEAD 32 27:4054 199 LINHDAN CUNNION 31 27:5255 219 BERT D’AMICO 31 28:5156 221 DENNIS HARRIS 34 28:5457 233 CRAIG VACHA 33 29:1758 245 JEREMIE HALVERSON 30 29:2659 248 JUAN RIVAS 38 29:3260 282 JIMMY CASTNER 39 30:3161 291 ROBERT SMITH 39 30:4362 292 ANDREAS STROBACH 35 30:4763 301 ROBERT VAN ORDER 33 31:0064 313 AARON HARGIS 38 31:2065 315 AARON SAVELL 37 31:2666 318 GARY MOORE 31 31:3867 319 ALAN CHANDLER 36 31:3868 321 JOHN RYDER 36 31:4669 322 MATT MUNSEY 31 31:4670 338 ZACK ZOLVINSKI 32 32:2471 342 MARK FLYGE 33 32:2972 360 JACE PHILLIPS 36 33:3973 362 GREG ROGAL 32 34:0174 374 CHRIS BARRACLOUGH 37 35:0475 377 DWAYNE LEWIS 39 35:1076 386 DAVID CHRISTIE 32 35:4777 403 JOHN EDELEN 33 37:2478 426 KEVIN HIGGINS 34 39:5779 435 STEPHEN HEDRICK 32 40:3880 443 JEFF BRAWNER 37 42:2081 446 CHRIS CABATIT 30 43:1182 454 WILLIAM BERWEGER 33 46:2183 462 AARON MILLER 37 47:3084 491 JEFFREY BAKER 30 54:2485 496 SAMMY SINNETT 38 55:5286 498 JACK EPSTEIN 36 56:0387 515 THOMAS CARLTON 34 62:23FEMALE AGE GROUP: 30 - 39 FEMALE AGE GROUP: 30 - 39 1 74 CHRISTINA GORAL 30 23:502 90 CHRISTINA D’AMICO 32 24:313 124 JANEL UITERWYK 33 25:344 142 LYN CHERRY 35 26:065 158 CARRIE WILLETT 31 26:436 172 LISA TAYLOR 33 27:077 174 ALISON ROCKS 31 27:098 186 JOCELYN BRAUN 31 27:329 194 NICOLE KOSMAS 34 27:4110 202 ELIZABETH SOKOLOWICH 35 28:0011 210 ERICA GIPSON 35 28:3312 216 CLARESA SANCHEZ 39 28:4813 217 JESSICA WYMAN 31 28:5014 227 JENNIFER ADAMS 32 29:0715 228 BETH OWSLEY 37 29:0916 229 TERRA PASCAROSA 33 29:1117 234 KIMBERLY VACHA 30 29:1718 235 ANGELA DAMMON 30 29:1719 241 STACEY OSTRANDER 30 29:2220 244 NICOLE REDDICK 31 29:2621 247 SARAH WHISMAN 32 29:2822 254 PATRICIA LEWIS 34 29:4623 256 MEGAN VICK 31 29:5024 259 HEATHER WAILD 39 29:5525 262 SHELLEY COOKE 39 30:0426 265 LAURE FRANCIS 34 30:0627 269 NORA JOHNSON 38 30:1428 277 RHODA CARROLL 31 30:2029 278 JANINA ROGAL 31 30:2130 286 NICOLE METAXAS 39 30:3431 302 LISA FORNEY 30 31:0232 308 CATHLEEN MATTHEWS 38 31:1233 314 MICHELLE TOUTAINT 36 31:2434 325 KATHERINE NIHISER 31 31:4935 327 BARBARA HENDERSON 37 31:5336 330 TARA HASSAN 31 32:0237 332 HEATHER ST JOHN 37 32:0638 333 KIM MOORE 31 32:0939 334 SHERYL STEELE 30 32:1040 335 DANIELLE GUNSETT 32 32:1141 336 SHERRY TAYLOR 37 32:1542 339 JESSICA FRITZEN 35 32:2843 347 WENDY MORGAN 37 32:4144 348 TRACEY CONNER 39 32:4245 355 JOANN SHAW 33 33:1846 357 KARI GUSTAVSON 32 33:28


22

47 358 JENNIFER FOEGELLE 31 33:2948 366 CARMELITA CALLENDER 39 34:1349 371 AMBER SCOTT 31 34:2750 376 STACEY JACKSON 30 35:0851 380 CARRIE MILLER 33 35:2552 381 JENNIFER COWELL 33 35:2753 383 RENEA PEARSON 31 35:3054 387 STEPHANIE MIDDLETON 37 35:5155 396 DINA GALITZ 38 37:1056 397 KARA HECK 31 37:1657 409 CHRISTINA CARLTON 33 37:3858 414 JUSTINE BELIN 32 38:3959 420 TYRA SANCHEZ 33 39:0860 421 RHONDA DOUBLE 35 39:1561 423 KAREN HOBBS 30 39:3162 436 BETH HEDRICK 31 40:3863 437 ANGELINA YATCHAK 38 40:4064 448 AMIE FERGUSON 30 43:3965 455 RACHEL SIDDEN 30 46:2266 464 SHEILA TANDOC 30 48:1167 470 CHERLY DEAN 37 49:0168 471 ALTA ANDREWS 39 49:3469 475 CARRIE LEWIS 33 50:0170 478 AMIEE GALLAGHER 34 51:1771 479 RENEE KNESEK 36 51:1872 480 KRISHNA LOYA 35 51:5473 489 CARRIE CURLES 38 54:1274 497 MISTY SAUNDERS 33 55:5375 500 EVA BALDERAS 39 56:2776 504 CAMIE WELCH 38 57:0877 513 TERRA FLAHARDY 35 59:5178 518 KIERSTYN PETERSON 33 67:54MALE A GE GROUP: 40 - 49 MALE A GE GROUP: 40 - 49 1 23 OSCAR LONGOVIA 49 21:012 26 CHRIS BRADLEY 44 21:103 30 PHILIP ASHMAN 44 21:224 34 TED RHODES 40 21:365 45 JEFF SWAYNE 47 22:156 60 DWIGHT STARKS 48 23:147 77 MICHAEL L. DANIELS 42 23:538 104 S. LIMON III 43 25:039 105 GERALD HODGE 43 25:0710 106 MICHAEL RONAN 49 25:0711 109 ROB BETTS 47 25:1412 112 DANNY LEIGEBER 41 25:1613 131 BOB STOCKMAN 45 25:4914 132 STEPHEN GULAKOWSKI 44 25:4915 133 SCOTT WILLIS 40 25:5116 140 DALE HENDERSON 40 26:0517 147 RICHARD EATON JR. 46 26:1418 150 DOUG SUTHERLAND 46 26:2619 167 GREGG POSSIEN 40 27:0020 171 ANDY SUTTER 40 27:0521 175 GARY LAZAUSKAS 44 27:1022 187 JAN UITERWYK 40 27:3423 195 ROBERT BITNER 40 27:4124 201 RAYMOND HORST 43 27:5725 237 MIGUEL ALFARO 48 29:1826 239 BILL GASSETT 49 29:1927 242 ROBERT HORNBAKER 49 29:2428 243 TROY MARTIN 42 29:2529 246 JOE PEISHER 42 29:2730 261 JOHN GUNSETT III 40 30:0131 266 MARK VIDRINE 46 30:0832 267 JEFFERY WILKERSON 40 30:0833 268 BRIAN NEWCOMER 46 30:1034 271 GREG GIBSON 44 30:1535 272 MARK RANKIN 45 30:1636 283 MATT PALERMO 43 30:3337 305 MICHAEL KOTTMER 40 31:1138 329 DOMINGO SALES 43 32:0039 340 GERRY BERNALES 42 32:2840 343 MICHAEL JAY MATTHEWS 45 32:3441 369 MICHAEL BONKOSKI 40 34:1842 398 MARK SHAYLOR 42 37:1743 400 MICHAEL BARILLA 45 37:2044 413 DANIEL BUYS 41 38:1545 430 GEORGE FRIEDLE 45 40:2246 460 HUNTER HUGHES 41 47:0447 473 VIDNER MCCRAW 47 49:4948 510 JAY PELTIER 47 58:2849 511 JEFF TAYLOR 47 58:57

FEMALE AGE GROUP: 40 - 49 FEMALE AGE GROUP: 40 - 49 1 118 ALLY SPEIRS 44 25:212 135 COLLEEN SWAYNE 46 25:523 149 PATRICIA CROUCH 41 26:204 170 JANET DOBSON 49 27:035 185 LISA BOHN 48 27:316 191 ANDREA GULAKOWSKI 42 27:387 204 JANET DALLAS 44 28:058 213 BARBARA SCHLATTER 48 28:449 214 KAREN CORWIN 44 28:4710 218 HEIKE MARTIN 42 28:5111 231 JILLIAN LITTLE 40 29:1412 236 ANNE GASSETT 40 29:1813 255 CHARLENE WRIGHT 41 29:5014 260 CATHERINE VERMILLION 49 29:5915 263 KATHLEEN WILSON 42 30:0516 289 FRAN STOCKMAN 45 30:3917 290 JENNIFER CLARK 42 30:3918 298 SUZANNE LAVIN 48 30:5819 312 TINA HARGIS 41 31:2020 326 KATHLEEN HODGE 45 31:5321 341 SANDRA TICE 46 32:2822 350 SANDRA DI GANGI 42 33:0223 363 DONNA CARUSO 40 34:0324 372 SHARON GUTHRIE 47 34:2925 388 MICHELE CURTH 45 35:5626 390 TRACEY GARNER 47 36:0427 399 LINDA BARILLA 45 37:1928 402 JONUANITA RIDDLE 42 37:2429 424 ELIZABETH BALL 49 39:3930 453 DEBRA MCCARTHY 44 46:1031 459 LISA HUGHES 43 47:0332 465 LADONNA BEAUREGARD 49 48:3933 466 MARIE GILLIAM 48 48:3934 469 JEWEL Y. PICKETT 44 48:5535 474 PORTIA BRANDON MCCRAW 46 49:4936 482 MICHELE FRIEDLEIN 41 53:3237 483 PATTI BECTON 42 53:3238 484 CHERYL HUNER 46 53:3339 488 ROCHELLE WYNDHAM 44 53:5540 493 DARCY FLEENOR 41 54:2741 502 ROXANNE TAYLOR 49 56:4942 512 DONNA TAYLOR 49 58:57MALE A GE GROUP: 50 - 99 MALE A GE GROUP: 50 - 99 1 21 WILLIAM CASON 54 20:502 102 KING POOR 55 24:583 137 KEVIN SEAVEY 52 25:564 151 DONALD GREENE 61 26:315 157 DAVID BUCKINGHAM 63 26:426 162 DAN DAVIS 55 26:477 207 JEFFREY BUDIMIER 55 28:218 208 WILLIAM DUNGAN 53 28:299 296 JIM LAVIN 50 30:5410 344 RANULFO LOPEZ 56 32:3511 367 KEVIN D. KENDALL 50 34:1312 379 WOODY WASSON 63 35:2313 382 DAVID HARRAH 62 35:2814 395 NORMAN SLAGLE 65 36:58

Above from top to bottom are Don Greene and Janet Dallas heading to the fi nish.

15 406 SEAN QUINN 54 37:2916 416 ALEX VANDENENDE 51 38:4917 456 BRIAN CAVOLT 56 46:2318 457 JIM MADISON 50 46:2319 481 RON STITES 54 52:5520 490 DAVID STALEY 52 54:1221 506 IVAN AMOS 51 57:2822 508 JIM FOGARTY 58 57:5923 514 GUY GOULD 61 62:19FEMALE AGE GROUP: 50 - 99 FEMALE AGE GROUP: 50 - 99 1 128 VERONICA JACKSON 50 25:402 134 SHARON WEEKS 55 25:523 196 PATRICE REVELL 52 27:434 270 KATHY DEMARCO 53 30:145 275 BARBARA CASON 50 30:196 316 HOPE POOR 54 31:297 389 ANN CLELAND 50 35:598 415 KATHY NASH 54 38:439 429 CAROLYN TODY 69 40:2110 441 MICHELLE MATTE 55 42:1411 450 JANICE CAVOLT 51 44:3312 468 DEBORAH RHODES 52 48:4013 499 VIRGINIA WINCO 59 56:1114 507 KATHY FOGARTY 56 57:59

Janet Dobson runs for support of our Wounded Warriors.


23

Pl OA Runner Ag TimePl OA Runner Ag TimeOVERA LL MALE RESULTS OVERA LL MALE RESULTS 1 1 BILLY CHOREY 27 17:022 2 PETE GIBSON 52 17:303 3 STEVE SPEIRS 42 17:55OVERA LL FEMALE RESULTSOVERA LL FEMALE RESULTS1 23 LORI TUBBS 45 23:032 24 EMILY LONSDALE 12 23:203 28 CLAUDIA VERDIRAME 25 24:11MALE AGE GROUP: 1 - 15MALE AGE GROUP: 1 - 151 83 HARRISON PARKER 8 31:462 84 BOB GILMAN 7 31:483 142 BENNETT PARKER 3 53:30FEMAL E AGE GROUP: 1 - 15 FEMAL E AGE GROUP: 1 - 15 1 109 HAILEY GILMAN 9 39:05MALE AGE GROUP: 16 - 19MALE AGE GROUP: 16 - 191 22 THOMAS DAVIDSON 16 23:01MALE AGE GROUP: 20 - 24 MALE AGE GROUP: 20 - 24 1 14 DANIEL JOSEPHIK 20 21:402 112 ROBERT SMITH 22 39:53FEMALE AGE GROUP 20 - 24 FEMALE AGE GROUP 20 - 24 1 78 CORTNEY PARKER 24 29:51MALE AGE GROUP: 25 - 29 MALE AGE GROUP: 25 - 29 1 9 DAN HATHORN 28 20:022 10 WWESLEY BELL 28 20:393 20 JASON BRIDGES 25 22:384 21 ED VAUGHAN 29 22:405 87 ROBERT LORINCE 29 32:216 93 TIM KUBINAK 29 33:07FEMALE AGE GROUP 25 - 29 FEMALE AGE GROUP 25 - 29 1 63 SHELLEY ATKINS 29 28:252 68 KRISTI BRIDGES 27 29:103 70 KATHRYN LORINCE 26 29:194 71 CHRISTINA PARKER 25 29:305 77 CANDACE PREVATTE 25 29:456 80 MARSHA MEARS 25 30:127 88 TIFFANY BRACEY 26 32:238 94 TRACY KUBINAK 26 33:269 96 LAURA MCDANIEL 26 33:5610 104 CASEY THOMAS 28 36:2311 105 REBEKAH THOMSON 28 36:2412 128 LYNDSEY DRAKE 29 47:1413 144 CHRISTY BRINKLEY 29 56:28MALE AGE GROUP: 30 - 34 MALE AGE GROUP: 30 - 34 1 4 ROBERT SCHABRON 34 18:122 5 QUINN BEERS 30 18:153 34 JOSEPH SHANNON 31 24:404 41 JONATHAN TODD 30 25:185 47 BRIAN BENNETT 31 26:006 59 ROLAND TSOSIE 33 28:027 61 WILLIAM PARKER II 30 28:098 103 CARL SING 33 35:20FEMALE AGE GROUP 30 - 34 FEMALE AGE GROUP 30 - 34 1 31 DOROTHY WISE 33 24:312 81 JENNIFER WINSLOW 32 30:173 95 KRISTIE WELLIVER 32 33:474 98 MARIAH SCOFIELD 30 34:135 101 JENNIFER WHITLEY 30 35:136 102 CRYSTAL SING 30 35:197 113 LAKEISHA GOODE 31 39:548 115 KATHY GILLMAN 32 40:169 139 MARGUERITTE DUVAL-DALTON 33 51:0510 149 CRYSTAL WILLIAMS 31 57:05MALE AGE GROUP: 35 - 39 MALE AGE GROUP: 35 - 39 1 7 CHRIS WADE 39 19:322 18 PAUL VRHORVAC 39 22:223 30 BLAKE LAING 35 24:274 46 JAMES FERNANDERS JR37 25:585 62 JOHN BRANCH 35 28:226 97 RICK EVANS 36 34:12

FEMALE AGE GROUP 35 - 39 FEMALE AGE GROUP 35 - 39 1 48 MECCA ADAMS 39 26:022 64 HEIDI SLEASMAN 36 28:383 66 MARGARET RUSSELL 36 28:474 116 RHONDA DOUBLE 35 40:235 126 DEANNA CLARK 37 46:23MALE AGE GROUP: 40 - 44 MALE AGE GROUP: 40 - 44 1 6 EDWARD FERGUSON 43 19:272 32 MIKE DANIELS 42 24:343 60 CHAD SIMPSON 41 28:084 106 MICHAEL KOTTMER 40 36:455 127 BRIAN CLARK 40 46:24FEMALE AGE GROUP 40 - 44 FEMALE AGE GROUP 40 - 44 1 50 ALLY SPEIRS 44 26:122 55 PAULA THORNTON 42 27:253 57 VIRGINIA STONE 41 27:554 67 MARIE PRICE 40 28:545 73 NANCY YOUNG 42 29:346 82 LISA MEEKINS 41 31:237 85 CHRISTINE FRY 40 31:528 90 DARLENE STACY 42 32:279 91 SANDRA CLARK 43 32:3110 108 KIRA FOX 41 38:3511 125 TONJA HALMRAST 41 46:03MALE AGE GROUP: 45 - 49 MALE AGE GROUP: 45 - 49 1 15 BOB BRUNNER 47 21:582 17 BRIAN BROWN 47 22:123 27 TIM RAINES 46 24:104 33 BILL PRICE 49 24:385 45 RICHARD KOSIOREK 48 25:556 76 ROBERT RHODES 46 29:387 107 DAVID SIMMERSON 49 38:05FEMALE AGE GROUP 45 - 49 FEMALE AGE GROUP 45 - 49 1 42 GEORGIA TAYLOR 48 25:242 44 SHERRY MILTEER 49 25:333 56 CRYSTAL RICE 45 27:334 69 SUSAN LUNDGREN 45 29:105 72 VICTORIA LONSDALE 45 29:316 74 CARLA SEREX 47 29:367 75 BETTY RHODES 45 29:378 156 WENDY REID 49 59:56MALE AGE GROUP: 50 - 54 MALE AGE GROUP: 50 - 54 1 12 TOM RANDOLPH 53 20:522 13 TIM WESTFALL 50 21:233 16 BRAD KUETHER 51 22:114 40 BRIAN HULBERT 52 25:155 79 MIKE PARRIS 52 29:59FEMALE AGE GROUP 50 - 54 FEMALE AGE GROUP 50 - 54 1 35 KATHLEEN MCALLISTER-MOR 54 24:412 38 LINDA SHEIMO 52 24:463 43 KAREN WILLS 50 25:324 86 MARYJO HULBERT 50 31:585 89 SUSAN SNEAD 53 32:266 92 LINDA NELSON 51 32:55MALE AGE GROUP: 55 - 59 MALE AGE GROUP: 55 - 59 1 11 JIM DUFFY 56 20:472 19 MIKE HASKELL 57 22:303 25 WALTER MCDANIEL 55 23:244 29 JOSEPH VERDIRAME 59 24:245 49 PATRICK MOORE 56 26:086 65 JOE WEBB 58 28:397 100 GARY SMITH 58 34:42FEMALE AGE GROUP 55 - 59 FEMALE AGE GROUP 55 - 59 1 37 BARBARA MEIEROWITZ 56 24:452 51 JOAN GUSTAFSON 58 26:493 58 MARYANN KEALLY 57 27:58MALE AGE GROUP: 60 - 97 MALE AGE GROUP: 60 - 97 1 8 BILL HART 60 19:532 26 JAY TAYLOR 62 23:573 36 RICHARD HILDRETH 60 24:434 39 AMIELE BARAKEY 64 24:545 52 ALAN MANZIE 60 26:586 53 JOSEPH POLINSKI 70 27:017 99 JAMES STARK 63 34:208 143 EDWARD RUCKA 76 55:36

FEMALE AGE GROUP 60 - 97 FEMALE AGE GROUP 60 - 97 1 54 BARBARA STARK 64 27:19MALE- WALKERS AGE GROUP: 0 - 99 MALE- WALKERS AGE GROUP: 0 - 99 1 111 PAUL TUCKER 36 39:262 121 CHRISTIAN WING 10 44:163 123 WILLIAM DARDEN 47 44:254 152 JACK DARDEN 59 57:205 157 ROY REID 43 59:56FEMAL E-WALKER AGE GROUP: 0 - 99FEMAL E-WALKER AGE GROUP: 0 - 991 110 DEBORAH HUBBLE 53 39:072 114 KAREN TUCKER 35 39:553 117 KATHY NASH 54 40:464 118 CASSY PEFFLEY 47 43:235 119 ADRIENNE PHILLIPS 13 44:026 120 LESLIE BRITTLE 40 44:157 122 ISABEL WING 42 44:178 124 JUDITH PASCHALL 69 46:039 129 ANGIE KMIECIAK 38 48:3110 130 SHARON ATKINS 40 48:3211 131 VERONICA THOMAS 48 49:2812 132 KATHY MARCHANT 61 49:5313 133 KATHY STEELMAN 47 49:5314 134 SANDRA SULLIVAN 65 49:5415 135 TAMMY SIMMONS 44 50:4916 136 ROBIN SMITH 47 50:5417 137 FAYE DARDEN 47 50:5518 138 COLEEN FOWLER 61 51:0219 140 LEANN KELLY 36 51:2220 141 BENITA RHODES 45 51:4521 145 LAURIE PHILLIPS 44 56:2922 146 LATWANNA HUNTER 33 56:3723 147 ELIZABETH DAVIDSON 51 56:4524 148 ROSE CONN 36 56:4725 150 CYNTHIA WILLIAMS 29 57:0626 151 JULIE HORTON 25 57:0627 153 STEPHANIE RUSSELL 23 57:2028 154 NICOLE PARKER 33 58:3629 155 DONNA PETTRY 35 58:37

1-MILE 1-MILE MALE AGE GROUP: 6 - 12 1 2 JONATHAN LOCKE 12 8:222 3 WILLIAM RHODES 9 9:453 5 TYLER TUCKER 11 10:184 6 DONALD CURLISS 9 10:265 11 CAMERON COMPTON 9 10:536 21 JUSTIN LOCKE 10 13:387 24 JASON LOCKE 7 15:30FEMALE AGE GROUP 6 - 12 1 4 KIMMY CURLISS 8 10:022 7 PIPER LAUDUN 8 10:273 8 SONORA CURLISS 11 10:374 9 PIPER GARDNER 8 10:405 12 KATHRYN DANIELS 6 10:546 13 SARAH RHODES 9 11:517 14 COURTNEY CLARK 12 12:438 16 SHAE MASTERS 10 13:009 17 KAILA BURTON 12 13:0110 23 KAITLYN LOCKE 9 14:41MALE AGE GROUP: 13 - 95 1 1 ANDREW SCHNEIDER 18 6:132 10 TROY CURLISS 46 10:463 25 JOHN LOCKE 44 15:32FEMALE AGE GROUP 13 - 95 1 15 ASHLEY CLARK 15 12:432 18 KAREN BROWER 46 13:063 19 LILA COMPTON 32 13:084 20 SHARON CURLISS 48 13:115 22 KAREN LOCKE 43 14:406 26 JULIE MASTERS 47 18:56

YMCA 7th Annual Spring StrideApril 4, 2009 - Suffolk, VA

5k Finishers: 157 1 Mile Finishers: 26


24

PL OA Runner Ag TimePL OA Runner Ag TimeOVERALL MALE RESULTSOVERALL MALE RESULTS1 1 JASON MYERS 23 16:142 2 CRAIG CHASSE 39 17:593 3 TRAVIS VIA 16 18:02OVERALL FEMALE RESULTSOVERALL FEMALE RESULTS1 7 NANCY DELANEY 43 19:552 17 KARA GEORGIADES 17 21:333 20 MADDIE MITCHAM 12 21:56MALE AGE GROUP: 1 - 13 MALE AGE GROUP: 1 - 13 1 11 BRENDAN WILES 12 20:252 19 MATTHEW BURTNER 13 21:553 24 JOSIAH RAMSAWH 10 22:214 32 MAX ARNOLD 13 23:385 33 EVAN JR. MORRISON 12 23:406 41 CHARLES MARTIN 12 25:227 47 NOAH SHAFFER 12 26:198 48 MAX KETCHERSIDE 12 26:209 49 COLTON ANDERSON 11 26:2310 51 TANNER WILLIAMS 9 26:5411 53 BRYCE SEARCY 9 27:2612 54 SEAN BURTNER 9 27:2713 56 PARKER GREEN 7 27:5814 66 DAVID JONES 13 29:2415 68 JOSHUA MORRISON 11 29:3916 81 WILL CRECELIUS 7 33:2917 82 MITCHELL MALLARD 13 33:2918 100 MATTHEW MALLARD 10 41:40FEMALE AGE GROUP 1 - 13 FEMALE AGE GROUP 1 - 13 1 44 CELIA CAPPELLO 10 25:532 73 CASSIDY CARROLL 10 31:103 77 GABRIELLA DECESARE 9 32:004 84 IRENE KOTTMER 13 34:045 86 MICHAELA GLOVIER 11 34:106 89 CAROLINE HARMON 8 34:217 96 HALEY SWANK 7 39:50MALE AGE GROUP: 14 - 19 MALE AGE GROUP: 14 - 19 1 10 CONNOR WILES 14 20:252 28 TANNER KETCHERSIDE 15 22:403 36 ALAN J BURGESS 14 24:16FEMALE AGE GROUP 14 - 19 FEMALE AGE GROUP 14 - 19 1 52 ALEXANDRA YERKES 16 27:05

MALE AGE GROUP: 20 - 29 MALE AGE GROUP: 20 - 29 1 5 BRENT NIETER 29 18:302 6 ED EDGE 22 19:533 30 MICHAEL SCUDDER 27 23:01FEMALE AGE GROUP 20 - 29 FEMALE AGE GROUP 20 - 29 1 59 SHELLY ATKINS 29 28:042 61 ANNMARIE RISTY 27 28:563 62 SARA WHITE 28 28:584 64 ADRIENNE TAYLOR 24 29:045 79 NICOLE TURKENKAPF 28 32:106 88 KIRSTEN SAGER 24 34:207 101 RACHEL WARD 20 44:38MALE AGE GROUP: 30 - 39 MALE AGE GROUP: 30 - 39 1 14 JASON HUNSBERGER 33 20:342 16 JAMIE ARNETT 30 21:223 23 BRIAN BENNETT 35 22:024 26 ERIC MOSTOLLER 37 22:305 29 KEVIN RAFFERTY 37 22:476 31 MIKE HOPKINS 38 23:377 34 KARL BOGGS 32 23:478 42 SCOTT ELROD 34 25:329 43 BOB ADAMS 38 25:5010 46 ROBERT BISHOP 35 26:0511 69 TODD SAUERS 36 29:4112 97 CHRIS SWANK 33 39:57FEMALE AGE GROUP 30 - 39 FEMALE AGE GROUP 30 - 39 1 22 ABBY BENNETT 35 22:012 27 WENDY RAFFERTY 36 22:323 38 SONIA COOPER 38 24:214 39 MELISSA ELROD 31 24:385 60 STACIE ANDERSON 36 28:516 70 KELLY SCHULZ 36 30:147 74 BARBARA REVAK 39 31:108 80 REBECCA BOGGS 31 32:329 83 TRACY BENSON 36 33:5910 87 ALLISON GRAHAM 33 34:1111 90 ROCHELLE HARMON 39 34:2112 91 SHIRLEY THOMAS 35 34:3413 92 RACHEL HERSEE 32 34:3514 94 SARAH SWANK 32 36:1815 98 CARRIE WILLIAMS 34 40:4816 105 AMY HUNSBERGER 33 50:5917 106 LISA HARTMAN 36 52:42MALE AGE GROUP: 40 - 49 MALE AGE GROUP: 40 - 49 1 4 JON LEIDING 46 18:042 9 SEKO FRANCIS 42 20:063 12 MIKE STEELE 41 20:294 15 CHRIS BRADLEY 44 20:415 18 MICHLAEL DANIELS 42 21:406 21 DOUG WILES 42 21:587 35 TODD WAGNER 45 23:538 40 EVAN SR. MORRISON 40 24:439 45 LOU MUNGIN 46 26:0310 55 DAVID MALLARD 45 27:40

YMCA Spring Stride Volunteers

Hope BarrsRick Brown*Jeremy DowJim Dyson

Rich HildrethDwight Kane*

Gretchen NelsonMike Nelson

Wallie PolinskiCarla Serex

Harry WatsonJames Wolfe*Coordinators

VolunteersRick Brown

Sharon BrownBob Brunner*

Angelo CelesiaEvie FosterAlex YerkesJan YerkesDiane Zinn

*Coordinator

Christopher Farms ElementaryApril 5, 2009 - Virginia Beach, VA

5k Finishers: 110 1 Mile Finishers: 123

11 57 MICHAEL GREEN 42 28:0112 63 MARK MCMULLAN 46 29:0113 71 RANDY SEARCY 42 30:5014 75 ED BURTNER 47 31:1715 76 MICHAEL KENNEDY 49 31:4716 85 MICHAEL KOTTMER 40 34:0517 108 GARY MCBRIDE 47 55:03FEMALE AGE GROUP 40 - 49 FEMALE AGE GROUP 40 - 49 1 25 LISA ARMISTEAD 43 22:272 37 CHRISTINE LEIDING 41 24:193 50 ANGELA CAPPELLO 40 26:354 58 FARA WILES 44 28:035 65 MARCY DRAPER 44 29:196 93 ALISON LEX 48 34:527 99 KAREN MALLARD 43 40:518 102 TRINA G BURGESS 40 49:329 103 BARBARA DEGEUS 46 49:3410 109 JULIANA DEGEUS 41 55:0611 110 STEPHANIE MCBRIDE 45 55:07MALE AGE GROUP: 50 - 97 MALE AGE GROUP: 50 - 97 1 8 DAVID BUSSIERE 60 19:562 13 ANGELO CELESIA 60 20:303 67 WILLIAM DUNGAN 53 29:334 72 STEPHEN SCUDDER 60 31:09FEMALE AGE GROUP 50 - 97 FEMALE AGE GROUP 50 - 97 1 95 KATHY NASH 54 38:352 104 IDA MENDEZ 54 50:583 107 SUE GRESSLEY 51 52:42

1-MILE 1-MILE OVERALL MALE RESULTS OVERALL MALE RESULTS 1 1 TRAVIS REDMOND 10 5:492 2 DAVID ARRIS 11 5:563 6 SEKO FRANCIS 42 6:06MALE AGE GROUP: 1 - 6 MALE AGE GROUP: 1 - 6 1 55 JEREMY DANIELS 6 9:262 62 JACKSON CONROE 5 9:433 65 DESTIN SEARCY 5 9:444 80 NOAHA WAGNER 5 10:365 87 NATHAN ZEIGLER 5 11:056 88 JACKSON ELROD 4 11:097 108 LOGAN BENNETT 5 12:288 110 RYAN STEELE 5 12:309 112 MILES COOPER 4 12:3910 114 JOSHUA WAGNER 6 12:3911 116 DYLAN DOWN 4 12:5012 119 CONNOR SAUERS 3 13:23MALE AGE GROUP: 7 - 8 MALE AGE GROUP: 7 - 8 1 9 NATHAN MOSTOLLER 8 6:532 17 LANDIN CLAY 7 7:143 23 RYAN MIKEALS 8 7:294 28 RYAN AMOS 8 7:355 29 ALEX DE LOS RIOS 8 7:366 30 JACK R BURGESS 8 7:417 32 DANIEL HAMRICK 7 7:568 35 JONATHON LEIDING 7 8:079 36 JOHN COLTON 8 8:0810 44 KONNOR RAFFERTY 7 8:4711 46 RYAN WHITEHEAD 8 8:5012 47 PATRICK REDMOND 8 8:5713 54 FLOYD ZACHARY 7 9:2614 59 WESTON TURKENKAPF 8 9:3515 76 ALEXANDER PUTNAM 7 10:2716 96 MASON DUNAWAY 8 11:3017 100 MASON BATEMAN 8 11:4818 121 TANNER ROAN 7 13:3319 123 CADE BENNETT 7 15:43MALE AGE GROUP: 9 - 10 MALE AGE GROUP: 9 - 10 1 13 JOSIAH RAMSAWH 10 7:082 15 ROBERT MCCULLOUGH 9 7:113 18 JAMIE HAMRICK 9 7:214 20 NICHOLAS BOONE 9 7:245 21 NOAH MOSTOLLER 10 7:276 22 CAMERON BRUNICK 10 7:287 27 WILL JOHNSON 10 7:35


25

Above is Jon Leiding at the Lion’s Journey for Sight heading for the top spot for Men 45 to 49 in 18:35. Nice Run.

8 31 JACOB DUNAWAY 9 7:459 39 ELIJAH THORNTON 9 8:2210 42 ROSS WHITEHEAD 10 8:4411 48 JACKSON HARTMAN 9 9:0112 74 ADAM YI 10 10:1513 82 IAN PARKER 9 10:4114 85 JOSEPH ZEIGLER 9 10:5715 105 SAM PICKETT 9 12:16MALE AGE GROUP: 11 - 12 MALE AGE GROUP: 11 - 12 1 10 ANDREW HUIZENGA 12 6:542 25 JOSHUA HUNSBERGER 12 7:323 26 JACOB GRAY 11 7:334 33 CHRIS SCHULZ 11 8:005 34 CAMERON HUNSBERGER 11 8:026 49 JONATHAN ZEIGLER 12 9:01MALE AGE GROUP: 13 - 97 MALE AGE GROUP: 13 - 97 1 19 RAY JOHNSON 41 7:242 51 TIM O'CONNOR 40 9:083 56 RICHARD DANIELS 38 9:284 63 TOM CONROE 34 9:435 78 FELIZ STEELE 39 10:316 83 RON PARKER 52 10:417 94 ANDY HENDRICK 35 11:278 107 NEIL HARMON 38 12:209 109 BRIAN BENNETT 35 12:3010 118 TODD SAUERS 36 13:23OVERALL FEMALE RESULTS OVERALL FEMALE RESULTS 1 3 KELLY MCMULLEN 13 5:572 4 DIANA CHALMERS 11 6:033 5 ERIN MCMULLAN 11 6:04FEMALE AGE GROUP 1 - 6 FEMALE AGE GROUP 1 - 6 1 69 ELLA MOSTOLLER 6 9:542 79 KAITLYN BRUNNER 5 10:353 81 KATHRYN DANIELS 6 10:374 86 LYDIA MCCULLOUGH 6 11:035 93 ANN HENDRICK 6 11:266 97 OLIVIA DRAPER 6 11:317 103 EMILY ZEIGLER 6 11:588 104 ERIN JONES 5 12:069 106 KATE HARMON 6 12:19FEMALE AGE GROUP 7 - 8 FEMALE AGE GROUP 7 - 8 1 16 GEMMA DOWD 8 7:112 40 ROXANNE DAY 8 8:373 50 ABBY O'CONNOR 7 9:074 57 SARA BURTNER 8 9:29

5 60 GRACIE BISHOP 8 9:356 67 MIKIELA HUNSBERGER 8 9:497 70 JENNA DANIELS 8 9:588 71 LETA KRIEGER 8 10:059 72 MICHELLE GUINS 8 10:0610 73 MARGARET BOGGS 7 10:1011 77 MADISON STEELE 8 10:3112 84 LILLY HEILMAN 8 10:5513 90 SARAH BENSON 7 11:1414 95 KAITLYN COOLEY 8 11:2915 99 JULIANNE BLACKBURN 8 11:4816 111 SYDNEY KOETTER 8 12:3417 115 ESTHER YI 8 12:4418 120 NATALIE BACA 7 13:28FEMALE AGE GROUP 9 - 10 FEMALE AGE GROUP 9 - 10 1 7 AMY CHALMERS 10 6:442 12 MARY ARRIS 10 7:043 14 CHRISTIANA LEIDING 9 7:094 24 JASMIN STRICKLAND 10 7:305 41 CHEYANNE MIKEALS 10 8:376 43 CASSIE HUNSBERGER 10 8:457 45 SOPHIA KOTTMER 10 8:498 53 CASSANDRA JACK 10 9:219 58 EMMA RAFFERTY 10 9:2910 61 ELIZABETH HANKE 9 9:4211 68 CASSIDY CARROLL 10 9:5112 91 RYANN ALLEN 9 11:1613 98 ALEXIS DEMAR 10 11:4714 101 JACKLYN BACA 9 11:5015 122 ZOE VAUGHAN 10 13:45FEMALE AGE GROUP 11 - 12 FEMALE AGE GROUP 11 - 12 1 8 MADDIE MITCHAM 12 6:472 11 JULIA HAMRICK 11 7:003 37 BAILEE ADAMS 12 8:134 38 LENNOX BOGGS 11 8:175 52 TIFFANY STRICKLAND 12 9:106 64 GABBY HOPKINS 12 9:437 66 ANNACELLI PIAZZA 12 9:48FEMALE AGE GROUP 13 - 97 FEMALE AGE GROUP 13 - 97 1 75 HEATHER BOONE 42 10:192 89 MELISSA ELROD 31 11:113 92 HEATHER DANIELS 38 11:184 102 PATTI BLACKBURN 21 11:525 113 SONIA COOPER 38 12:396 117 JUSTINE CONROE 34 13:01

Volunteers Tidewater Strider Shamrock

Sportsfest Expo March 20-21, 2009

Mike AndersLinda ArmisteadAmiele Barakay

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