February 2012 Edition

MonthlyThe Thenewsletter of the TIDEWATER e-RUNDOWNe-RUNDOWN STRIDERS Running Club. One of the nation’s largest running organizations.

2011 Awards Banquet - February 4, 2012

To the left are Jon and Christine Leiding, who completed all 12 of the Running Grand Prix races in 2011. Above are Jamie Callahan-Brill and Marie Price, 1st and 2nd among women 40-44 in the Running Grand Prix. More pictures and Upcoming Events awards from the Banquet inside. February 10 VIFL Expo - Volunteer at Striders Membership Booth February 11 Va is for Lovers February 18 Distance Series 20k/30k These races will fill so register early. March 4 Pembroke Meadows 1-Mile First event of the Striders Youth Grand Prix March 6 Formal Spring Training for New Energy Begins The RUNDOWN - February 2012 The RUNDOWN - February 2012 - Issue Number 430 Tidewater Striders, P.O. Box 2121, Chesapeake, VA 23327-2121 or newsletter@Tidewater Striders.com Deadline is the 20th of every month, may be earlier during the holiday seasons. Letters and Comments are appreciated, please send to [email protected] Contents Striders Service Directory Striders Service Directory . . . . 2 2011 Board Of Directors Officers: Hall of Fame: Mel Williams (531-9220) President’s Corner ...... 3 Jean Phelan, President (681-0248) [email protected] Notes from the Editor ...... 3 [email protected] Marketplace: OPEN Volunteer Opportunities . . . . . 3 Rich Hildreth, Vice President (481-9027) Membership: 2012 Race Schedule ...... 4 [email protected] Bob Brunner (340-2068) [email protected] Breezy Point Triathlon Updates . . . .5 Deb Sommer (623-0594) Nominations: Joan Gustaffson (621-6473) Update or Renew Membership . . 5 [email protected] [email protected] Not Running Shamrock 8K? ...... 5 Dan Edwards, Treasurer (717-0259) Photography: TriDuo.com (623-0892) [email protected] [email protected] Tribute to a Volunteer: . . . . . 5 Officers are elected by BOD from BOD and serve 1 Programs: Nick May (426-6167) Kevin Murphy ...... 5 year terms from January thru December. [email protected] Treasurer’s Report ...... 6 Board Members thru Dec 2012 Publications: OPEN Happy Birthday! ...... 7 Bob Brunner (340-2068) [email protected] Publicity & PR: Dave Harrah* RRCA Designates Lynchburg, VA .7 Ryan Conrad (717-496-1049) Race Committee Co-Chairs: Mark Your Calendar - March 11th . 7 [email protected] Rick Brown (499-5506) [email protected] Dave Harrah (636-2204) 2012 Running Grand Prix . . . . 8 Dan Edwards* 2012 MS Grand Prix Series ...... 8 [email protected] Scholarship: Dan Edwards* Rich Hildreth (481-9027) Striders Preparing for the Virginia 24- Social: Cathie Reade [email protected] Hour Ultra Run & Relay for Cancer . 8 Steve Patterson(406-0077) Teams: [email protected] 2011 Awards Banquet . . . . . 10 Chairperson - Bob Brunner* Sharon Rodier (377-1269) RRCA Adds Seashore Nature Trail 50k Senior Men’s- Mel Williams [email protected] as Ultra Championship . . . . .15 (531-9220) [email protected] Notes from Shore Drive ...... 17 Board Members thru Dec 2013 Amiele Barakey (757-650-2431) Master Women - Jami Callahan Brill All 2012 Grand Prix Races . . . 17 [email protected] [email protected] The Athlete’s Kitchen - . . . . .19 Senior Women - Susan Snead Dan Edwards [email protected] Welcome Aboard ...... 20 757-467-1300 [email protected] Jean Phelan (681-0248) PLANTAR FASCIITIS . . . . . 21 Women Open - Elizabeth Campos [email protected] (415) 350-8696 [email protected] February is Fun Month . . . . .22 Steve Shapiro (592-6720) Men Open-Martin Stacin 757-484-1866 BPT Board Meeting Minutes . . .23 [email protected] [email protected] Tidewater Strider Scholarships . .24 Lori Sherwood (406-1247) Men Masters-Tommy Nesson Camperships ...... 24 [email protected] [email protected] (757) 479- New Energy ...... 25 Deb Sommer (623-0594) 0745 Membership Expirations . . . . 26 [email protected] Triathlon -Gene Bachman - 467-0898 Rehoboth Beach Seashore Mar . 26 Committees: [email protected] Tidewater Striders Training Sites .27 Adopt-A-Highway: Rich Hildreth* Walk -Steven Shapiro Beat the Ball ...... 28 Advisory: Mel Williams [email protected] Youth - Angelo Celesia (288-7715) Distance Series ...... 28 (531-9220) [email protected] [email protected] Frosty 5k ...... 29 Audit: Bethany Sanchez (471-8233) Triathlon: Sharon Rodier* Distance Series ...... 30 Awards: Deb Sommer and Sharon Rodier Volunteer: Rich Hildreth* Striders on the Road ...... 31 Banquet: Ada Lester - [email protected] Walking: Budget: Dan Edwards* Heidi Sleasman [email protected] The RUNDOWN is published monthly Community Service: Chris Catoe Youth Programs: by the Tidewater Striders, a non- (425-6556) [email protected] Chair -Dan Edwards* profit educational and recreational Constitution & Bylaws: Mel Williams Coach -Angelo Celesia [email protected] organization for running, walking and (531-9220) [email protected] Web Site Committee Chair: triathlon enthusiasts in the Tidewater Elections: Susan Sneed (285-7716) Tommy Neeson Virginia area. Opinions expressed in the RUNDOWN are not necessarily those Grand Prix: Web Site Manager: of the Editor or the Tidewater Striders Running: Bob Brunner * Steve Speirs (478-6403) Board of Directors. Triathlon: Sharon Rodier * [email protected] Walking: Lori Sherwood * *Board members contact information is not re- Click for AD rate info Youth: Angelo Celesia [email protected] peated Please see their BOD listing for contact 2 information. The RUNDOWN - February 2012 President’s Corner Volunteer Fellow members: Opportunities 2011 in my opinion was a good year. As a new President, I learned a lot. I would Strider Membership Booth like to thank fellow Board Members for To promote our club and running in the time that they commit to making Hampton Roads, we have a membership the Striders one of the largest and best booth at local race expos. Generally a 2 running Clubs in the nation. Our Club hour time commitment is required. grew in membership and financially. Virginia is for Lovers Expo Our race committee worked over 50 February 10th 2-8pm at the Virginia finish lines. New Energy took off with a Beach Fieldhouse boom. Dave McDonald started a Norfolk Shamrock Marathon Expo location and I anticipate a Chesapeake Friday, March 16th 1-9pm location is next. Saturday, March 17th 10am-5pm Please contact [email protected] if you 2012 is off to a great start. The first of are available to help at any of the above. the distance series on January 7th was a sellout. Runners and walkers enjoyed Shamrock Water Stop beautiful spring- like weather even For the 7th consecutive year the Strid- though the calendar said it was winter ers will be manning a water stop on in the Hampton Roads area. O’Learys Saturday, March 17th, from 7 AM to hosted a great post race spread with 9:30 AM. Please contact Jean Phelan pasta, mac & cheese, BBQ, slaw, burgers ([email protected]). Come with your and of course everyone’s choice of beverage. I would like to thank everyone for not pouring pitchers and garden rakes. disposing of the gu’s on the course. We are very lucky that First Landing State Park has New this year: HOT COFFEE will be opened the trails to races. As you know, venues are hard to find. available. As thanks for your volunteer- Our 2nd running event of the year the second annual Frosty 5K had over 200 runners and ing, you will receive a Shamrock t-shirt walkers. The Kempsville Lions Club put on a great event. I would like to commend the and entry into the post race beach par- brilliance of whomever on their race committee that had the foresight to think of heaters ty. The water stop will be on the Board- under the pavilion. With the success I witnessed, I hope this event will be an annual event. walk at 17th Street. Under the leadership of Brian Sagedy registration has started for Breezy Point Tri. Please Race Volunteers check the website breezpointtri.com. for additional information. Committee members are If you’re not running help out on race day in the process of organizing training venues for anyone interested. This is the perfect as a course marshal, registration or at the opportunity to give a triathlon a try. Finish Line. If you are running, you can still Keep moving, help at packet pick-ups for the larger club events. Make 2012 the year you volunteer Jean more at Club events. For Club Races, volunteers are needed for all aspects of the event from race Notes from the Editor registration to course set-up and take-down Well, it’s not quite the attempt that I wanted as a new look for the e-Rundown but it’s a along with the finish line. Check out the small start. No fears, gentlemen, the pink highlights are for February only. March will be race schedule for upcoming events and shamrock green! than contact Dan Edwards to volunteer at Due to a new reporting format, the Treasurer’s report will no longer be on page 3 but an upcoming race. further inside the Rundown as it takes up much more than the traditional 1 column format. Rundown Articles Most of this Rundown is dedicated to the honors awarded at the Annual Banquet which Submit an article for the e-Rundown, was held on February 4th; to ensure the award announcments were made shortly after ideas include but not limited to training the Awards Banquet the February newsletter was delayed long enough to include that routines, exercises, nutrition, funny stories, information. If you wish to get an award at next year’s banquet, take the first step and sign race reviews, favorite workouts, etc. Send up for the Grand Prix. All 4 Grand Prix Series, Running, Walking, Youth and Multisport articles to Ada Lester, [email protected] require pre-registration to be included in the scoring. Committees Please remember to keep the articles and pictures coming. Pick a committees that interests you and See ya at the races, contact the committee chair. Ada Lester Grab those extra 50 points for the Grand [email protected] Prix competitions, VOLUNTEER!

3 The RUNDOWN - February 2012 Tidewater Striders Race Schedule February 2012 - Individual, couples, and couples re- place in Kabul, Afghanistan. February 11 lay categories - Livestrong is the Official Charity for - Inside finish for all races at the Vir- the event Virginia is for Lovers 14k and ginia Beach Field House - Lovers’ Lane sign sale proceeds to 1.4 Mile Run - Flowers for all female finishers pre- benefit the Virginia Beach SPCA Get a running start for Valentine’s Day sented by firefighters with your choice of a 14k or 1.4 Mile - Special gift for all 14K finishers February 18 Run or run the relay. The medals are - Unique finisher’s medal for all races Distance Series really sweet and a great postrace party Stories of interest include: The final events 20k and 30k for the to get your Valentine’s Day weekend - The reigning Mrs. Virginia, Katie Bar- Half Marathon and Marathon Series off to a wonderful start. Another su- rie, will be the official race starter respectively take place in February. perb event brought to you by J&A Rac- (and she might then run the race!). The 30k is a Tidewater Striders Run- ing. - Two participants will be getting -mar ning Grand Prix event. register early. Race highlights include: ried in the middle of the race! - Capacity field of 4,000 participants - A near-simultaneous companion expected race by U.S. Armed Forces will take 2012 Race Schedule (thru September) 2012 Name of Race Distance(s) Venue Race Director / Phone 11-Feb Va is for Lovers 14K & 1-Mile VB Field House J&A Racing 18-Feb TS Distance Series 20K & 30K 20K / 30K WT First Landing State Park Dan Edwards 495-3551 4-Mar Pembroke Meadows 1-Mile 1M Bayside, VB Michelle Browning; James Widel, 648-3360 10-Mar Falcon 5K 5K & 1-Mile Cox HS, Virginia Beach Victoria Sachar 469-3902 18-Mar Shamrock 1-Mi, 8K, Half Mar & Marathon Boardwalk J&A Racing 24-Mar Spartyka Wounded Warrior 5K WT Boardwalk Rebecca Desjardins 860-334-2268 25-Mar Bon Secours 5K Suffolk Marie Biggers-Gray 757.889.5518 21-Apr Suffolk YMCA 5K & Mile 5K Suffolk Rick Mathews 934-9622 22-Apr Thoroughgood Mile 1-M Bayside, VB Allison Thomas 460-0675 28-Apr Independence Middle School 5K & 1-Mile Independence Middle School Monica Reilley,464-3616 29-Apr Christoper Farms 5k & Mile 5k & 1-Mile Christopher Farms Elem, VB Barbara Degeus 705-0262 5-May St John the Apostle Stingray Run 5K & 1M Little Isl. Park, Sandbridge, VB Mike Daniels 6-May Jewish Fam Svcs 5K & Mile 1Mi 5K 8k WT Va Beach Boardwalk Kim Stites / Sue Graves 321-2222 11-May SOS Anchor Run Sunset 5K Naval Station Norfolk Jamie Dickinson 489-1020, C 518-866-9161 19-May GOTR 5K WT Downtown Norfolk Amy Georges 757 403-1154 19-May Capernaum Stroll Roll 5K Boardwalk Terri Myers 404-1348 20-May S M I L E 5K Mt Trashmore Susan Anderson 26-May Elizabeth River Run 10K & 1-Mile Ntels Pavilion Portsmouth Brian Sagedy, 496-9267 28-May RRR Ranch 5K & Mile RRR Chesapeake Steve Smith 377-5059 3-Jun Breezy Point Triathlon Sprint Naval Station Norfolk Brian Sagedy 9-Jun Eggelston Services 5K Virginia Wesleyan Debbie Redmond 486-2184 10-Jul Summer Series 1 Var. Norf Bot. Gardens Jean Phelan, 681-0248 17-Jul Summer Series 2 Var. Norf Bot. Gardens Dick Brothers,481-6155 14-Jul Allen Stone Rn-Sw-Rn & 5K VB Oceanfront Mike Wilson 804 236-9610 24-Jul Summer Series 3 Var. Norf Bot. Gardens Jean Phelan,681-0248 Dick Brothers,481-6155 21-Jul Operation Homefront 5K and Mile Camp Pendleton Carol Berg 272-6122 31-Jul Memorial Schol. 5K 5K WT Norf Bot. Gardens Bee McLeod & Rich Hildreth 4-Aug Striders Mile Mile Tallwood HS Steve Durrant 11-Aug Mud Run 8K WT NAB Lcreek Brian Sagedy 25-Aug ECSC 5K 8K WT VB Boardwalk Jocelyn Orr (757) 270-1371 2-Sep Rock N Roll Half Marathon ** Half Marathon Virginia Beach Elite Racing 9-Sep 9-11 Memorial 5K 5K ODU - Norfolk ODU 23-Sep Run with the Law 5K Downtown Norfolk NPD 29-Sep Neptune 8K / 5K / Mile 8K / 5K WT VB Boardwalk Brian Sagedy, 498-0215

4 The RUNDOWN - February 2012 Breezy Point Triathlon Updates Tribute to a Volunteer: The Tidewater Striders are excited to announce that the club has assumed production of the Breezy Point Triathlon. The Striders Kevin Murphy look forward to producing this event to support the large multi- by Brian Sagedy sport membership in the club. The 2012 sprint distance event is Twenty years ago, a young man showed up during packet stuffing confirmed at Naval Station Norfolk for Sunday, June 3. on a Thursday night before the Shamrock Marathon was to take The Striders will be looking to bring new ideas and improvements place. The race committee at that time had all been involved on to Breezy Point, building on the success of the 20 year history of Shamrock race committee for a minimum of 15 years. As we the event. The committee has been talking with triathletes to get stuffed the packets, this young man dove into the task, taking their input on the race. away stuffed packets, placing new materials on the table and doing anything that would help the tedious process along. In 2011, the race had to be cancelled due to a fierce storm that blew through at race time. As the safety of the athletes and Jerry Bocrie came up to me and whispered, “Do you know him”. I volunteers is always the main concern of any race director, the replied that I did not but quickly realized that I needed to introduce race was canceled. The Striders are offering a $10 discount off the myself, which I did. He replied, “Hi, I’m Kevin Murphy. Just entry fee for individuals and $10 off the team entry fee through trying to help out”. Little did I know that this introduction would Feb 15 to those triathletes who were registered for the 2011 event. lead to a friendship that lasted years. Unfortunately, contracts for shirts, equipment, food, services, So, a year goes by and sure enough on the Thursday night before rentals , awards, etc., had to be paid even though the race was Shamrock, this same young fellow shows up again. We shook cancelled which prevented the consideration of a full refund. hands and exchanged some small talk. He then dove into the many Brian Sagedy will be the race director for the 2012 BPT. The BPT tasks needed to be done to get the 5000 packets stuffed. race committee is already planning for a high quality event with a Fast forwarding to years later as the Elizabeth River Run moved great post race party. We’ll try to keep you updated as plans take to Portsmouth, I was at the Ferry landing park getting organized shape. for packet pickup. Kevin walks up and says he is here to help. The Striders invite you to compete at the Breezy Point Triathlon The next thing I knew he had completely changed the set up for in 2012. With exciting new ideas and management, BPT will be a registration and was actually managing the process that day and great event for you to compete in for 2012. on race day. After the race was over, I asked Kevin if he would consider being a part of the race committee for the following year. He readily Not Running Shamrock 8K? agreed and headed up the registration and pickup areas of the race For the 7th consecutive year the Striders will be man- for the next 6 years. ning a water stop on Saturday, March 17th, from 7 When I agreed to race direct the Armed Services YMCA Mud AM to 9:30 AM. So if you’re not running the 8K and Run, one of the first phone calls I made was to Kevin. Thankfully, would like to volunteer, please contact Jean Phelan he agreed to head up the registration/pickup process and did a ([email protected]). As thanks for your volunteer- wonderful job for 5 years. ing, you will receive a Shamrock t-shirt and entry into the post race beach party. The water stop will be on Kevin was actively involved for years with the J&A races, the Boardwalk at 17th Street. Neptune 8k and probably other races that I was not aware of. Any race director was fortunate to have Kevin Murphy help out at a Also: Volunteers Needed for Striders Booth, Friday, race. He was hard worker, showed up early, took ownership and March 16 and Saturday, March 17th. Friday hours responsibility of his assignment, and most importantly, put the are 1 to 9 and Saturday, 10 to 5. Contact jphelan@ needs and concerns of the athlete first. vbgov.com Earlier this month, Kevin moved to California to follow his dreams. He will be missed, as a friend and as a volunteer. It is Update or Renew Membership through incredible volunteers like Kevin Murphy that our area is Have you recently moved or have a new email address? Don’t able to enjoy so many wonderful races. forget to let the Tidewater Striders know! We now offer an easy Kevin, on behalf of the race directors you have helped, the volunteers way to for you to update this record. Visit the Tidewater Striders you have worked with and most importantly, the thousands of Membership page and click the update membership button. You athletes who enjoyed the races you worked on, THANK YOU for will need your confirmation number and date of birth to update the countless hours that you have put in to volunteering at races. your record. No fear you can request your confirmation number Kevin, you will be missed, my friend. Until we meet again, may on this page also. God hold you in the palm of His hands. Membership Renewal Time to renew your membership? Easily renew online now! https:// www.raceit.com/register/registrantSearch.aspx?event=1460 Search for your name, click renew and pay! It’s that easy.

5 The RUNDOWN - February 2012 Treasurer’s Report Tidewater Striders Balance Sheet Profit & Loss December 2011

Dec 31, 11 Income Current Assets Awards Banquet Revenue 164.70 Checking/Savings Club Race Reven Bk of Amer Ckg 9,800.74 50K Trail Ultra 8,995.50 Bk of Amer Money Mkt 154,958.22 T S Dist Ser Re 6,467.35 Bk of Amer Race for Breath 4,410.22 Total Club Race Reven 15,462.85 Bk of Hampt Rds Rest’ed Acc’ts Exec Race Comm 1,560.75 Bk of Hamp Rd CD - Gen’l Schol 56,000.00 Interest Income 24.26 Bk of Hamp Rds CD - PSEdw Schol 36,000.00 Market Place 60.00 Bk of HR 1.5%NRCD 5-12 - Youth 7,000.00 Membership Rev 2,253.00 Bk of HR 1.5%NRCD 5-12 Bashara 38,000.00 Scholarsh+TTrot Bk of HR 1.5%NRCD 5-12Gen’l Ops 22,000.00 ScholarDonation 20.00 Total Bk of Hampt Rds Rest’ed Acc’ts 159,000.00 T-Trot Revenue 10,916.75 Total Checking/Savings 328,169.18 Total Scholarsh+TTrot 10,936.75 Accounts Receivable Youth Revenue 1,300.00 Accounts Receivable 500.00 Total Income 31,762.31 Total Accounts Receivable 500.00 Expense Total Current Assets 328,669.18 Awards 122.89 TOTAL ASSETS 328,669.18 Club Race Exp 50K Seashore Ultra 4,875.90 LIABILITIES & EQUITY T S Dist Series 2,493.23 Liabilities Total Club Race Exp 7,369.13 Current Liabilities ERC Race Oper’s 2,868.50 Accounts Payable General Ops Accounts Payable 1,240.06 Website Expense 400.00 Total Accounts Payable 1,240.06 Total General Ops 400.00 Membership Exp 181.72 Credit Cards 500.00 Wawa Visa 11,247.63 Newsletter Exp Total Credit Cards 11,247.63 RRCA Dues & Insurance 5,924.20 Total Current Liabilities 12,487.69 Scholsh&T-Trot Total Liabilities 12,487.69 Memorial Scholarship Exp 2,500.00 Equity Scholarship Exp 3,000.00 Opening Balance Equity 64,410.65 Turkey Trot Exp 25.53 Retained Earnings 204,988.71 Total Scholsh&T-Trot 5,525.53 Net Income 46,782.13 Team Exp 1,100.00 Total Equity 316,181.49 Total Expense 23,991.97 Total Liabilities & Equity 328,669.18 Net Income 7,770.34

6 The RUNDOWN - February 2012 Happy Birthday! In February, 127 Striders are celebrating their birthday and 25 are MOVING ON UP to a new age group. Jean-Paul Christophe Feb. 1 Andrew Heck Feb. 1 Butch O’Shea Feb. 2 Dan Clanton Feb. 2 Paul McLeod Feb. 4 Knikeya Kaiser Feb. 4 Robert Connolly Feb. 6 Amy Randolph Feb. 7 Julie Ferguson Feb. 9 Annette Van Derveer Feb. 12 Above from left to right, Jami Brill and Amy Randolph accepting MS Grand Prix Awards. Zachry Satchell Feb. 12 Tommy Neeson posing with Duane Lougee as he accepts his award. Annie Gilstrap Feb. 13 Duane Lougee and Amy Randolph are both aging up this month but were able to take home Grand Prix prizes when they were ‘elders’ in their age group in 2011. Congratulations Duane Lougee Feb. 16 and best of luck to your competitors in your new age groups.Actually, we may need to add Scott Weber Feb. 17 an age group for Duane this year! Jay Taylor Feb. 19 Jillian Shank Feb. 20 RRCA Designates Lynchburg, VA Outstanding Running Community Paul Steele Jr. Feb. 21 Lynchburg was first named a Runner Friendly community based on 3 criteria, community infrastructure, community support and government support. Tim Robinson Feb. 22 Lynchburg was one of 15 cities selected Marty Martinez Feb. 25 in 2011 and than was designated the Michael Walz Feb. 27 outstanding running community from Derek Loftis Feb. 27 that group. Ronald Zaperach Feb. 28 As the RRCA Virginia State Nathan Sauber Feb. 28 Representative, Goody Tyler, was made an honorary citizen of Lynchburg in a Lilja McKendry Feb. 28 ceremony announcing their selection. Robert Rantanen Feb. 29 He is pictured holding the proclamation If we didn’t include your birthday, it could presented to him by the City’s Mayor. be any of the following reasons: We made Lynchburg has over 23 miles of trails, is a mistake; We didn’t have your correct birth date in our membership data; Your new age home of the Lynchburg 10 Miler since doesn’t end in “0” or “5”; Please let Steve 1974 and the Mayor’s Youth Council know and he’ll try to correct the problem. several running initiatives aimed at His email is [email protected] and keeping their youth active and healthy. put “Strider Birthday” in the subject line.

Briefs Every weekend and almost every day there are Striders volunteering and racing all over Hampton Roads Mark Your Calendar - March 11th and beyond. After a race or volunteer Come on out and make Shore Drive beautiful for the Shamrock Marathon activity, take a few minutes and by helping with Adopt A Highway at 10am on March 11th. write a brief report and e-mail to The pick-up will be followed by a cookout and membership meeting at the newsletter@TidewaterStriders. Home of Rich Hildreth, 1704 Catherine Court, VB. com. Share your news with the membership.

7 The RUNDOWN - February 2012 2012 Running Grand Prix Striders Preparing for the EVENT DATE Virginia 24-Hour Ultra Run & 30K Tune-up Series (Distance Series) 2-18-2012 Shamrock Marathon 3-18-2012 Relay for Cancer by Steve Durrant & Hartley Dewey Suffolk YMCA 5K 4-21-2012 The 9th Annual Virginia 24 – Hour Ultra Run For Cancer will Elizabeth River Run 10K (ERR) 5-26-2012 be held this April at Sandy Bottom Nature Park, a 456 acre OK5K 6-9-2012 environmental and wildlife management facility. The entrance to the Park is located at the corner of Hampton Roads Center Memorial 5K run 7-31-2012 Parkway and Big Bethel Road in Hampton, VA. Proceeds from Strider 1-miler 8-4-2012 the race are forwarded to the American Cancer Society. Race fees for both individual and team registrations are tax deductible for all Rock ‘n’ Roll Half-Marathon 9-2-2012 participants. Neptune Festival 8K 9-29-2012 The event is held on a 3.75 mile loop course made up of a series of Turkey Trot 10 Thanksgiving trails clearly marked with cones, signs, and chemlights after dark. Jingle Bell 5K Early Dec Check-in begins Saturday morning, April 21st, at 6:15 a.m. The event starts 45 minutes later at 7 a.m. and ends after 24 hours at 7 Check the online list for the Running Grand Prix at http://tidewa- a.m. Sunday morning, April 22nd. terstriders.com/docs/gp_entrants12.pdf to see if you are registered. Individual runners and walkers may compete as individuals, or You must be registered with Bob Brunner, [email protected] they may form relay teams of 2 to 12 individuals. Relay teams may have more than one of their members on the course at a time, 2012 Tidewater Striders Multi-Sport but only one member’s laps will count towards the relay team’s relay total distance. Lap counters provided by the race insure the Grand Prix Series laps of the course loop completed, by both individuals and teams, Only Strider members who contact the Multi-Sport Grand Prix are correctly recorded. Coordinator ([email protected]) will be tracked in the Tidewater Strider walkers Hartley Dewey and Steve Shapiro are Tidewater Multi-Sport Strider Grand Prix. encouraging everyone to participate. Both of them are cancer The Tentative GP Schedule is available on the Striders website. survivors and both will be competing in the race. It is their hope that However, the first two races are the Smithfield Sprint on March 31, they can raise $5,000 or more from individual and organizational 2012 and the Virginia Du on April 1, 2012. donations for the American Cancer Society as they prepare for the event. Their individual goals are to complete at least 75 miles during the 24 hour event. Strider walker, and sometimes runner, Lori Sherwood is planning on completing 50 to 75 miles at the event. They would like to have other individual runners and walkers sign up to participate on their “Tumor Busters” relay team, or teams, if enough individuals want to participate. Each individual on the team (or teams, if there are more than one) will receive a team “Tumor Busters” shirt to wear while participating. Click on the following link for complete race information: http:// www.tidewaterstriders.com/docs/races/12/24hour12.pdf . Please contact Hartley Dewey via email [email protected] or Steve Shapiro via email [email protected] if you are interested in participating in this worthwhile event. The Park graciously provides race parking, 24 hour rest rooms, and the use of a large outdoor pavilion for staging the race. Race participants may set up small ‘camps’ near the pavilion for resting Above are a soggy Steve Shapiro and Hartley Dewey finishing a and gear storage. http://va24hourrunforcancer.com/park.php is the 16 mile training walk - in the rain - at Mount Trashmore. Both are link for information about camping and camp sites at the park. cancer survivors and both are entering the 24 hour event. Hope- fully, several other Striders will be joining them.

8 The RUNDOWN - February 2012

9 The RUNDOWN - February 2012 Pete Gibson 2011 Awards Banquet Pete Gibson is one of the most competitive runners to wear the This year, the Awards Banquet moved away from Fort Story and Tidewater Striders singlet. He has been a Tidewater Strider Virginia Beach to the Norfolk Yacht and Country Club in Norfolk. member for 31 years and has won over 180 races with 36 Based on initial feedback from attendees, the new venue, food and of them coming after the age of 50. Pete also served on the service was a hit! As our emcee for the evening, Brian Sagedy, Tidewater Striders Board of Directors for four years. Pete has started the evening by recognizing the venue, food and service as been elected into the Hall of Fame primarily for his competitive the best Strider Banquet he has attended. running performance, and the following are some of his major If you attended please pass on any comments to the Banquet Chair, accomplishments. Ada Lester, [email protected]. We’re also interested in comments • USA Track and Field National 10K, 1st place in the 55-59 age from members that did not attend; mainly tell us what we can do group in 2011 to make the banquet an event that all our members wish to attend. • USA Track and Field National 8K, 2nd place in the 55-59 age group in 2011 As many awards are not announced until the evening of the event, • North Carolina state record in the mile for age group 55-59 and for those members who were unable to attend, the following (5:06) tells you the story of the 2011 Honorees. • North Carolina state record in the 5K for age group 55-59 Tidewater Striders Hall of Fame - Class of 2012 (17:00) • North Carolina state record in the half-marathon age group 55- Jerry and Amy Frostick 59 (1:19:29) Jerry and Amy Frostick, in their respective roles as president and • Virginia State record holder in the 20K, age 50-54 (1:16:20) vice-president of J&A Racing, have enthusiastically promoted • RRCA Eastern Region Open Champion in both the 8K and running in Hampton Roads over the course of the past ten years, 10K in 1983 and 1996 and have enhanced the reputation of our area as one of the • Current record holder for Virginia Beach Rock and Roll ½ most active running communities in the country. J&A Racing Marathon in two age groups (50-54 and 55-59) promotes its philosophy of “Live, Love, Run” by creating fun, • Won the Tidewater Striders Outstanding Performance award in festive, family events and paying attention to details to endure 2002 and again in 2009 every athlete, regardless of ability, has a memorable race day • Served on the Striders Board of Directors from 1994 to 1997 experience. Although Jerry and Amy are accomplished runners and triathletes, they have been elected into the Hall of Fame for Jeanne Kruger-Williams their professional service. The following are some of the highlights Over the course of the past 25 years, Jeanne Kruger-Williams of their contributions to the local running community, several of has placed well in numerous marathons and half-marathons, which have earned national recognition. both nationally and internationally. Although Jeanne has been • Directed four of the largest and most popular races in the elected into the Hall of Fame for her competitive performances, Hampton Roads area, attracting a total of approximately 45,000 she has also been actively involved in various club activities, participants annually such as serving as a member of the Board of Directors for five • Received multiple honors from Runner’s World magazine, years. The following are some of the key highlights of Jeanne’s including: performances. o Shamrock Marathon Weekend Runner-up Most Family- • Virginia State record in the marathon for age group 50-54 Friendly Marathon (2010) (3:15:39) o Best “Swag” or amenities for a race (2009) • Virginia State record in the half marathon for age group 60-64 o First recognized “Green Event” in Virginia and member of (1:48:44) Runner’s World Green Team (2007) • Received honors from Running USA o Operation Smile Final Mile awarded Youth Running Event of the Year • Generated an economic impact of approximately 8.5 million dollars from the Shamrock Sportsfest alone in 2011 • Have raised approximately $2.5 million for various charities since 2003 • Actively promoted fitness among elementary school age children. Over 3,600 children participate in Shamrock Sportsfest races • Fostered local development of the triathlon by presenting training clinics and organizing trips to national competition

To the right, Amy and Jerry Frostick of J&A Racing, who are now members of the Tidewater Striders Hall of Fame.

10 The RUNDOWN - February 2012 • Previous Virginia state record in the marathon for age 45-49 • Race director for the Tidewater Striders (3:06:19) o Distance Series for 8 years (1988-1996) • First-place age group in multiple marathons, including major o Striders Summer Series for 10 years (1992-2002) marathons such as New York City, age group 50-59, and • Official course certification marshal for all Tidewater Striders Chicago, age group 50-54. Second place finish in 50-59 year races for 20 years (1983-2002) age group at Boston • Sponsored numerous educational programs on various facets of • Completed 45 marathons, placing 1st overall in one, 2nd running, such as Training for Your First Marathon, Training for overall in two, 1st masters in two, and 1st age group in thirteen Your First Triathlon, How to Avoid Common Running Injuries, • Placed third in age group 40-44 in the Veterans World Heart Rate Training, Good Form Running and Runners Core Championship marathon in Eugene, Oregon Strength • Competed in 18 certified half-marathons in the past 10 years, • Sponsored a weekly Running Injury Clinic, in which several with a 1st place age–group finish in 11, 2nd place age-group local podiatric physicians would provide complimentary finish in four, and 3rd place age-group finish in two analyses for local runners. The clinic operated for nearly 15 • Personal best in the marathon is 3:06:19 at age 48, and in the years half-marathon, 1:29 at age 38 • Partnered with various programs promoting running among • Was an overall female winner of the Striders Grand Prix series, youth, such as Tidewater Striders New Energy and Girls on the as well as a multiple winner in the Masters and Age-Group Run categories • Provided professional service to the Tidewater Striders for • Served as member of the Tidewater Striders Board of Directors more than 20 years from 1986 to 1991, including a term as vice-president, and also o Hosted collation of the Rundown served as director for several local races o Hosted packet pickup for numerous races o Maintained a Tidewater Striders hotline Monica Reilly o Provided gift certificates totaling over $75,000 Monica Reilly was one of the dominating female runners for the Tidewater Striders in the mid-1980s and early 1990s. She has also served the Striders as a race director for over 20 years. Monica was elected to the Hall of Fame for her accomplishments in competition and volunteerism. The following represent some of Monica’s key accomplishments for selection into the Hall of Fame • Top 3 female finisher in the Colonial Half Marathon for3 consecutive years • Top 3 female finisher winner in the Elizabeth River Run for 3 consecutive years • Overall female winner in the Smithfield 10 mile run • Placed 6th overall female in the Annapolis 10-mile run • Personal best for the 5K was 17:19 • Personal best for the 8K was 29:27 • Personal best for the 10K was 34:35 • Personal best for the 10 mile was 59:59 • Race director for the Independence Middle School 5K for more than 20 years • Race director, award winner, committee member & volunteer for several local multisport events, including Boys and Above, Monica Reilly expresses her appreciation for her Girls Clubs’ Duathlon, Breezy Point Triathlon and Sandman HOF acceptance. Below: Emcee Brian Sagedy introduces Triathlon. new HOF member, Mike Robinson, while HOF Chairman Mel Williams listens. Mike Robinson Mike Robinson has been a member of the Tidewater Striders for more than 30 years, and is one of its staunchest supporters and volunteers. Although running is Mike’s business, it is also his love, and he gives so much back to the sport, and to the Tidewater Striders, because of that love. Although Mike is an accomplished runner, he has been elected into the Hall of Fame for his many contributions in volunteerism and professional service. The following are a few of the key highlights supporting Mike’s election into the Hall of Fame. • Recipient of the RRCA National Volunteer Award for 2,000 hours of volunteer service (1999) • Tidewater Strider Volunteer of the Year (1994) 11 The RUNDOWN - February 2012 Special Acknowledgements Annual Awards Race Crew 2011 Race Director of the Year: Dan Edwards As a club we could not function without our Race Crew Volunteers. It is a great honor to present the 2011 Race Director of the Year They are the first to arrive and many times the last to leave. They to an individual that gives his heart and soul to the Striders. For give of their time so we can enjoy our passions. We like to take a many years he has organized and directed the clubs largest annual moment and acknowledge and introduce many of the core finish event The Turkey Trot and when we were turned away from Ft. line crew so the next time you are running through the chute you Story he found a way to resurrect a club favorite, the Distance can yell a thank you to them. Series. Rick & Sharon Brown Dan & Sue Edwards Evie Foster Jan Yerkes Don Greene Mark Mierchuk Virginia Davis Dave Harrah Ron Jones

Plaque Donors The Tidewater Striders Board of Directors, and especially future scholarship recipients, would like to thank the 25 grand prix winners who graciously chose to donate the monies that would be spent on their plaque to go to the scholarship fund instead: June McDaniels Nancy Delaney Todd Bibb Strider President Jean Phelan presents Dan Edwards with Gene Bachman the Race Director of the Year. Carla Serex Bill Price 2011 Community Volunteer Awards Marie Price Gold: Dave Harrah Steve Speirs Besides serving as a member of the board, Dave is a New Energy Chris Catoe Coach, can always be found working the Strider Booth at the major events, or working as part of the finish line crew. He took Amiele Barakey over the Strider merchandise positions and saw the need for a new Joe McGraw functional race singlet, which has a great new colorful design Steve Scudder thanks to him. He has recently started working on updating the Club’s History and also serves as our Public Relations Officer! Dwight Kane Steve Durrant Silver: Dave McDonald. As a club we are very fortunate that our members want to reach Hartley Dewey - out and share their knowledge and skills with the youth of our Jordan “Buddy” Levitin community. Dave McDonald helped expand the New Energy Lori Sherwood program to Norfolk and has spent countless hours even in the off season to working and training with these youngsters. Richard “Dick” Kole Judy Paschall Bronze: Susan Snead and Paula Graham. William “Bill” Lipford When Curt Aaseen stepped down as Elections Chair after many years in this role a call went out for volunteers. Susan Snead and Steve Shapiro Paula Graham stepped forward to be our new election committee. James Wolfe Susan as chair, and Paula as her assistant. The club implemented an electronic voting system this year which both of these ladies gave considerable time ensuring the results were accurate and we that reached all of our members. With this new voting method 12 The RUNDOWN - February 2012 we increase member participation by 5 fold. We are extremely Stacin Martin grateful to these women and are fortunate that they have agreed to Someone described Stacin as “the best hope the Tidewater Striders return and improve the system for election this fall. have for a future.” For the first two years of the Seashore 50k he assembled the largest volunteer crew in some of the worst weather 2011 Race Volunteer Awards conditions we have experienced. This past year he become the “understudy” race director and will be the co-race director in the Gold: Don Greene up coming year. Don has a long history serving the club. Not too long ago you would find him throwing down an 18min 5k now he is a constant Bob Brunner at the finish line or wherever else help is needed. We as a club are very fortunate that many of our members are so dedicated and willing to give of their time. Some tasks are more Silver:Virginia Davis. time consuming than others and Bob may have hit the jackpot with Virginia is one of our newer club members who has become a taking on two of the most time consuming items that help the club regular helping out at the finish line. We’d also like to note that be what it is. The first is tracking all the running participating in Virginia started participating as a walker and now can be found the Grand Prix and second, and it’s a biggie, Membership. He also running in many events. You are never too young to start! handles coordination of the Team Competitions.

Bronze: Janet Yerkes Distinguished Service Award Jan is there at registration, Jan is there at the finish. We are grateful of your time and services. Mel Williams Mel is a corner stone in our organization. In recent years he Outstanding Male Performance of the Year: spearheaded a new event (50k) which has been extremely Steve Patterson successful and he had the vision and plan to create the Striders Despite competing against men twenty years his junior in both Hall of Fame. running and multi-sport events this individual is one of the first you will see running down the chute. Some of his outstanding and Presidential Awards: record-breaking performances include: Evie Foster 2nd Overall at Neuse River Bridge ½, 2nd overall at the Army/ The first Presidential Award goes to Evie, one of our Race Navy 10k committee members. She is there setting up and she is there when 1st place in his Age Group at White Lake Half Ironman, Richmond the race breaks down. It could be 6am in the morning or 1am at ½ marathon, Suffolk 10miler Luray International Triathlon and night. She also can step in and run our timing and be the race finally achieving his long term goal of breaking 3 hours atthe director at a moment’s notice. Marine Corps Marathon this past Oct. John Price Outstanding Female Performance of the Year: The Second Presidential Awards goes to John Price, someone that Barb Mathewson has shown us when you set a goal and follow your dream some Barb has a long history of outstanding performances in running amazing thing can occur. Awarded for Following your Dreams and multisport events locally and nationally. She has achieved from Venice Beach, Ca. to Virginia Beach, Va. Feb 14 – May 12, what many highly competitive athletes dream; qualifying not only 2011 3,050 Miles for Boston but also for Ironman World Championships. After what some thought would be a career ending injury she came back and set a State Age Group record for the 10k at the 2011 Striders Turkey Trot.

Club Appreciations Awards for Time & Service Elaine and Jennifer Jeffers Elaine and Jennifer work behind the scenes but they are a part of every one of the strider events. Each time you stop to pick up your timing chip you can thank them. They spend countless hours re- bagging and organizing the clubs chips after every event.

Steve Scudder Steve is also working behind the scenes tracking all of us as we travel from here to there to race. After many hours of research each month Steve provides the information to the Rundown so we all can view everyone’s accomplishments in the “Striders on the Road” column and on the Strider Forum. The club definitely appreciates the behind the scenes efforts of Elaine and Jennifer Jeffers. 13 The RUNDOWN - February 2012 Out Standing High School Male Runners Grand Prix – Male Cross Country Runners Amiele Barakey Hartley Dewey Female: Nicole Park Thomas Bell Steve Durrant Nicole is a sophomore at Ocean Lakes Chris Bradley Tom Gerhardt High School in Virginia Beach. Ocean Bob Brunner Dwight Kane Lakes was second in the state and Nicole led her team by placing second overall at John Carroll Jordan “Buddy” Levitin the State Championship meet. Ryan Carroll Multi-Sport Grand Prix Awardees Chris Catoe Male: Matthew Schwartzer Multi Sport – Female Matthew is a senior at Princess Anne High John Dicarlo Carole Bachman School. After placing 4th in the State Cross Jim Duffy Jami Callahan-Brill Country Meet, he qualified for the Nike Rich Edwards Cross Country National Championships Vanessa Clement by placing 4th at the Regional meet with Todd Eveland Yasmin May a 15:20. Pete Gibson June McDaniels Thomas Hicks Amy Randolph Running Grand Prix Awardees Jamil Khan Did Them All! Elisha Sivils Jon Leiding These two runners completed every Grand Bettina Strobach Prix Race in 2011. Duane Lougee Christine Leiding Nick May Multi Sport - Male Jon Leiding Joseph McGraw Jacob Anderson Mike Mitchell Gene Bachman Female Runners Tommy Neeson Amiele Barakey Sarah Anderson Michael Nicolaides Todd Bibb Carole Bachman Vince Ortiz Robert Boyce Kelly Borkman William “Bill” Price Richard Bush Beverly Breeden Kevin Rafferty Todd Eveland Betty Brothers Tom Randolph Carlos Liceaga Jami Callahan-Brill Stephen Scudder Nick May Elizabeth Campos Steve Speirs Vincent Ortiz Rhoda Carroll Tom Walsh Thomas Randolph Ruth Cooper Sam Wittenberg Gary Van Derveer Nancy Delaney Pauline Ely-Gontesky Walking Grand Prix Awardees 2011 Tidewater Striders Youth April Eveland Walker Participation Grand Prix Joan Gustafson Richard “Dick” Kole Special Recognition Award: Susan Hagel William “Bill” Lipford In Appreciation & with Gratitude for Christine Leiding Judy Paschall Outstanding Service and Dedication to New Energy-Suffolk Yasmin May Steve Shapiro Matt Trangenstein Marie Price James Wolfe Wendy Rafferty Grand Prix – Female 2011 Coaches’ Awards: Carla Serex Paula Graham Kyle Engelhardt Heidi Sleasman Linda Janssen Patrick Redmond Michelle Smith-Harden Lori Sherwood Xavier Moore Susan Snead Heidi Sleasman Hailey Rorick Bettina Strobach Cindy Williams Will Verhappen Taylor Woolston 14 The RUNDOWN - February 2012

Left: Thomas Bell gets “Tommy” as a prize??? Above: The top fnishers among 60-64 Women, Joan Gustafson and Sarah Anderson. The first place finisher, Betty Brothers, was not in attendance.

RRCA Adds Seashore Nature Trail 50k as Ultra Championship Boys 6 & Under Congratulation to the five events that William Solares – 1st Place are being recognized as Virginia State RRCA Championships for 2012. The Boys 7 – 8 events are as follows: Thomas Woods – 1st Place Elizabeth River Run (10K) in Boys 9 – 10 Portsmouth on May 26th hosted Ben Werve – 1st Place by the Tidewater Striders. www. Hunter Quigley – 2nd Place tidewaterstriders.com Jonathon Leiding – 3rd Place Virginia 10 Miler in Lynchburg Boys 11 – 12 on September 30th hosted by the James Hamrick – 1st Place Lynchburg Road Runners. www. Josiah Ramsawh – 2nd Place virginiatenmiler.com Parker Gross – 3rd Place Woodrow Wilson Bridge Half Marathon in Mount Vernon on October Boys 13 – 14 7th hosted by Endurance Enterprises Travis Redmond – 1st Place Running Club. www.wilsonbridgehalf. Girls 6 & Under com Reese Tempest – 1st Place Governor’s Land 5K in Williamsburg Madison Brunner – 2nd Place on November 17th hosted by the Colonial Road Runners. www. Girls 7 – 8 colonialroadrunners.org Lauren Hasty – 1st Place Seashore Nature Trail 50k in Patrick Redmond demonstrates why he Kathryn Daniels – 2nd Place Virginia Beach on Dec 15th hosted Kaitlyn Brunner – 3rd Place earned a 2011 coaches’ award as he gives it his all at the finish. Photo by Jen Daniels by the Tidewater Striders. www. Girls 9 - 10 tidewaterstriders.com Gabrielle Smith – 1st Place A complete listing of all RRCA Natalie Pettit – 2nd Place Girls 13 – 14 Championship Series events are available at RRCA.org. Girls 11 – 12 Julia Hamrick – 1st Place Madison Keough – 1st Place Diana Chalmers – 2nd Place Consider attending the 54th Annual Christiana Leiding – 2nd Place RRCA Convention on March 15-18, Girls 15 – 16 2012 in Memphis. Kiele Hensel – 3rd Place Maddie Mitcham – 1st Place 15 The RUNDOWN - February 2012

Starting top Left and going CW: Just getting started with the awards; Dan Edwards presenting High School XC Awards; Tommy Neeson and Ruth Cooper; Jean Phelan and Elisha Sivils; Gene Bachman and Jacob Anderson; Vince Ortiz, Tom Randolph and Bob Boyce; the Beautiful Walker Women: Linda Janssen, Cindy Williams, Lori Sherwood, Heidi Sleasman and Paula Graham 16 The RUNDOWN - February 2012 Notes from Shore Drive The first adopt a highway of 2012 was held on Jan. 8, 2012. We Volunteers had 9 folks turn out on a beautiful January morning to pick up Adopt - A - Highway Shore Drive and we managed to compile quite a pile, as you can see from the attached picture. Normally 9 people wouldn’t collect January 8, 2012 this much refuse, but apparently despite the construction going on Greg Bright on the east bound side there was a lot thrown out westbound. Deb Sommer Note that our next pickup will be March 11. This is the week prior Preston Fitzgerald to the Shamrock marathon and is on the route so we’d like to have a bunch out to make Virginia Beach look its best for all the visitors. Amiele Barakey To induce increased help, there will be a cookout afterwards to Mark Patterson reward all the participants. David Johnson My great thanks go out to Greg Bright, Deb Sommer, Preston Chris Catoe Fitzgerald, Amiele Barakey, Mark Patterson, David Johnson, Chris Catoe, and Bob Curtin for all their help amassing this heap Bob Curtin Rich Hildreth Rich Hildreth* *Coordinator

All 2012 Grand Prix Races Well, so far everyone who ran the 20k at the Distance Series on January 7th and is registered for the Grand Prix is on Tommy Neeson presents Pauline Ely with the top Female Finisher in the 70 & above age group. track to run All the Grand Prix Races. Next up is the 30k on February 18th.

2012 ADOPT-A-HIGHWAY 2012 ADOPT-A-TRAIL SCHEDULE SCHEDULE Meet on Shore Drive opposite Fort Story west entrance for Meet at the “Narrows” boat ramp parking area (west end of cleanup along Shore Drive to Atlantic Avenue. Social fol- 64th St. off Atlantic Ave.) at First Landing/Seashore State lows in First Landing/Seashore State Park. Park for trail maintenance along Long Creek Trail and Osprey Sunday, March 11 10:00 AM Trail. Social usually follows in boat ramp area. Sunday, May 6 10:00 AM Sunday, April 15 10:00 AM Sunday, July 15 10:00 AM Sunday, June 10 10:00 AM Sunday, September 16 10:00 AM Sunday, August 5 10:00 AM Sunday, November 18 10:00 AM Sunday, October 14 10:00 AM For more information call Rich Hildreth at 481-9027 For more information call Chris Catoe on 425-6556 or e-mail [email protected]

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18 The RUNDOWN - February 2012 The Athlete’s Kitchen - Recovering from Hard Runs: How to Refuel Copyright: Nancy Clark MS, RD CSSD, January 2012 What’s best to eat for recovery after a hard workout? That’s what runners, go home and enjoy a hefty dinner. By organizing your training to end at triathletes, and body builders alike repeatedly ask. They read ads for mealtime, you can avoid over-indulging in recovery-calories. commercial recovery foods that demand a 3 to 1 ratio of carbs to protein, What about recovery electrolytes? tout the benefits of a proprietary formula, or emphasize immediate After a long, hard run, many runners reach for a sports drink, thinking consumption the minute you stop exercising. While these ads offer an Gatorade or PowerAde is “loaded” with sodium (an electrically charged element of truth, consumers beware: engineered recovery foods are not particle). Think again! Milk and other “real foods” are actually better more effective than standard foods. The purpose of this article is to educate sources of electrolytes than most commercial sports products. These you, a hungry runner, about how to choose an optimal recovery diet. electrolytes (also known as sodium and potassium) help enhance fluid Which runners need to worry about a recovery diet? Too many runners retention and the restoration of normal fluid balance. Here’s how some are obsessed with rapidly refueling the minute they stop exercising. They common recovery fluids compare: are afraid they will miss the one-hour “window of opportunity” when Beverage (8 oz) S o d i u m Potassium Protein (g) Carbs glycogen replacement is fastest. They fail to understand refueling still (mg) (mg) (g) occurs for several hours, just at a slowing rate. Given a steady influx of adequate carb-based meals and snacks, muscles can refuel within 24 Water ------hours. If you have a full day to recover before your next training session PowerAde 55 45 -- 19 or run, or if you have done an easy (non-depleting) workout, you need not obsess about refueling immediately afterwards. Gatorade 110 30 -- 14 Refueling as soon as tolerable is most important for serious runners doing Low-fat milk 100 400 8 12 a second bout of intense, depleting exercise within six hours of the first Chocolate milk 150 425 8 26 workout, including— • marathoners and triathletes doing double workouts. Orange juice -- 450 2 26 * participants in more than one event at a track meet As you can see, after a hard workout, recovery fluids that such as chocolate • people who ski hard in the morning and again in the afternoon. milk, orange juice, or a latte offer far more “good stuff” than you’d get in The sooner you consume carbs to replace depleted muscle glycogen and a sports drink. Sports drinks are dilute and designed for during extended protein to repair damaged muscle, the sooner you’ll be able to exercise exercise. C hard again. To assess how much sodium you lose in sweat, weigh yourself naked M Over the course of the next 24 hours, your muscles will have lots of time to pre-post an hour of exercise, accounting for any fluid consumed. Loss of

Y replenish glycogen stores. Just be sure to repeatedly consume a foundation one pound equates to loss of about 700-1,000 mg sodium. If you sweat of carbohydrates with each meal/snack, along with some protein to build heavily and lose a significant amount of sodium, you can easily replace CM and repair the muscles. For example, chocolate milk or a fruit smoothie those losses with pretzels (300 mg sodium/10 twists), a bagel (500 mg) MY are excellent choices. with peanut butter (200 mg/2 tbsp), Wheaties and milk (300 mg), or a How many carbs do I need? spaghetti dinner with tomato sauce (1000 mg/cup Ragu sauce). Most CY According to the International Olympic Committee’s Nutrition runners consume plenty of sodium! CMY Recommendations, adequate carbs means: Recovery can start before you exercise What you eat before you exercise impacts your recovery. According to K Amount of exercise Gram carb/lb Gram carb/kg research presented at the 2011 annual meeting of the American College Moderate exercise (~1 hour/day) 2.5 to 3 5-7 of Sports Medicine, consuming protein before lifting weights enhanced Endurance exercise (1-3 h/day) 2.5 to 4.5 6-10 recovery better than consuming a protein drink afterwards. That’s because your body digests pre-exercise protein into amino acids (yes, your body Extreme exercise (>4-5 h/day) 3.5 to 5.5 8-12 can digest food during exercise) and puts those amino acids right into Example, a 150-lb runner doing endurance training should target about action repairing damaged muscles. 400 to 700 g carb/day (1,600-2,800 carb-calories). That’s about 400 to 700 What if you feel like you never really recover well? carb-calories every 4 hours during the daytime. If you have to drag yourself through workouts and races, questions arise: What are some good carb-protein recovery foods? • Are you overtraining? Rest is an essential part of a training program; Your recovery meals and snacks should include a foundation of muscles need time to refuel and repair. Take at least one, if not two, days carbohydrate-rich breads, cereals, grains, fruits, and vegetables plus a off from running per week. smaller amount of protein (at least 10-20 grams per recovery snack or • Are you anemic? Anemia is common, so have your MD monitor your meal). Enjoy— serum ferritin (stored iron). If your iron stores are depleted, you’ll feel • fruit smoothie (Greek yogurt + banana + berries) needlessly tired during exercise. An estimated half of female athletes • cereal + milk are iron-deficient, as indicated by low serum ferritin stores. (About 14% • bagel + (decaf) latté of all women are iron deficient.) A survey with collegiate male runners • pretzels + hummus suggested about 20% had low serum ferritin. Iron supplements help • baked potato + cottage cheese resolve the problem, alongside a good recovery diet. Eat wisely, recover • turkey sub well, and feel great! • pasta + meatballs. Do NOT consume just protein, as in a protein shake or protein bar. Protein Nancy Clark, MS RD offers nutrition consultations to casual exercisers fills your stomach and helps build and repair muscles, but it does not refuel and competitive athletes at her private practice located at Healthworks, your muscles. Your muscles want three or four times more calories from the premier fitness center in Chestnut Hill MA (617-795-1875). Her carbs than from protein. If you like the convenience of protein shakes, at popular Sports Nutrition Guidebook and food guides for runners, cyclists, least add carbs to them. That is, blend in some banana, frozen berries, and and soccer players are available at www.nancyclarkrd.com and www. graham crackers. sportsnutritionworkshop.com. Keep in mind that recovery calories “count.” I hear many weight-conscious runners complain they are not losing weight despite hard workouts. Perhaps that’s because they gobble 300 or so “recovery calories” and then 19 The RUNDOWN - February 2012 Welcome Aboard More new members and maybe some renewing members too! Marie Beck Brian Lang Seth Sheppard Jodi Blaschum Kris Lawrence Sharon Sheppard Robert Bruce Jaida Mason Alexandra Simon Lisa Cenzalli Lisa Moore Benjamin Simon Lawrence Davis Jonathan Morris Somer Stoudenmire Mike Davis John Murray Jessica Struhs Mona Denton Laci Murray Beth Taylor Ken Duncan Olga O’Donnell Michael Taylor Astley Elliston Butch O’Shea AJ Tugman Raymond Gerhardt Logan O’Shea Darby Tugman Jamie Healy Renee O’Shea Stanley Vane Caitlin Henry Nicholas Perkett Chris A. Vtipil Kelyn Holcomb Sam Poutasse Halla Walcott-Elliston Eric Krapf Rebecca Rough Jacob Walcott-Elliston Haleigh Krapf Daniel Ruane Joshua Walcott- Jerrica Krapf Alexa Schuette Elliston Kathi Krapf Felipe Serna Nicole Walcott-Elliston Libby Krapf Tabitha Serna Chad Wilkins New member, Chris Vtipil, is just about Lilly Krapf Karen Settles Ingeborg Wobig to enter the main trail to finish the 15k. Caren Yarbrough Chris is currently in 4th place among Michael Krechel Tony Settles men 35-39 in the Half Marathon Series. Ruth Lane Cierra Sheppard

20 The RUNDOWN - February 2012 PLANTAR FASCIITIS By Diane Haupt, MS, PT Plantar fasciitis is one of the most common clinical diagnoses of the Phase 1: foot, affecting approximately 10% of runners, as well as numerous • Towel stretch: Sit on a hard surface with your injured athletes in basketball, tennis, soccer, gymnastics, and nonathletic leg stretched out in front of you. Loop a towel around populations (Gudeman SD: Treatment of Plantar fasciitis. AmJ the ball of your foot and pull the towel toward your Sports Med 1997;25(3):312-316). Overall, it is estimated that body keeping your knee straight. Hold this position for more than 2 million Americans receive treatment each year for 15 to 30 seconds then relax. Repeat 3 times. When the the condition (Pfeffer, G: Comparison of custom and prefabricated towel stretch becomes to easy, you may begin doing the orthotics in plantar fasciitis. Foot Ankle Int 1999;20(4):214- standing calf stretch. 221). It is thought to be the result from repetitive micro trauma due to faulty mechanics, muscular imbalance or fatigue, changes • Standing calf/achilles stretch: Facing a wall, put your in normal activity or exercise routines, training errors, improper hands against the wall at about eye level. Keep the injured footwear, or a combination of these factors. The condition often leg back, the uninjured leg forward, and the heel of your becomes chronic because treatment is not typically sought until injured leg on the floor. Turn your injured foot slightly and interruption in daily activity occurs. inward (as if you were pigeon-toed) as you slowly lean into the wall until you feel a stretch in the back of SYMPTOMS your calf. Hold for 15 to 30 seconds. Repeat 3 times. The typical complaint of plantar fasciitis is a gradual onset of Do this exercise several times each day.When you can infero-medial heel pain. This area serves as an important point of stand comfortably on your injured foot, you can begin attachment for several structures that help maintain the integrity of stretching the bottom of your foot using the plantar fascia the long arch of the foot. The plantar fascia (plantar aponeurosis) stretch. is a thick band of longitudinally arranged fibers which originate from this area and run the length of the foot before dividing into • Plantar fascia stretching: While sitting on the floor with five slips to insert into the base of the toes. This area also serves as your knee bent and heel on the floor, grab all five toes the attachment site for three intrinsic muscles of the foot- abductor and pull them back toward your knee while your ankle hallucis, flexor digitorum breves, and quadratus plantae. Thus, is dorsiflexed (pulled up towards your shin). Hold the management of this condition must also address these contractile stretch for 20-30 sec. and repeat 5X. Repeat several times tissues and not just the plantar fascia. Pain may also be reported in throughout the day, preferably before your first steps in the arch region of the foot and is usually most significant during the morning and before standing after prolonged periods weight bearing activities, being more pronounced in the morning of rest. An alternative method and more intense stretch upon arising or after a prolonged period of sitting. A sensation of a is to sit back on your heels while squatting on your toes nodule underneath the heel is another common complaint. (don’t do if you have a history of knee pain). A third alternative is to place your toes on a wall with your heel CAUSES on the floor similar to the calf wall stretch noted below. Plantar fasciitis is common in sports that involve running and • Soleus stretch: Same as Achilles stretch but with the knee nonathletes whose occupations require prolonged weight bearing. bent Repetitive microtrauma with heel strike to the ligaments, tendons, • Relative rest: Discontinue running and walking as a form and nerve structures has been implicated as the cause, especially of exercise until asymptomatic for greater than one week. in middle aged, overweight, nonatheltic individuals who stand on You may switch to low impact exercise (swim, cycling, hard, unyielding surfaces as well as in long distance runners. It deep water running) during this time to maintain fitness occurs most commonly in persons with a pronated foot posture. and sanity. When excessive pronation occurs, the arch is flattened, resulting • Cushioned heel inserts in an increased stretch on the plantar fascia. Excessive pronation • Shoewear modification: Avoid rigid dress shoes that can also lead to increased stress on the soft tissues (especially increase the tension on the Achilles tendon and walking ligaments) and an over reliance on muscular support. Tightness of barefoot or in flip flops which stresses the intrinsic the gastrocsoleus (calf) and Achilles tendon may also predispose muscles of the foot and plantar fascia a person to plantar fasciitis. Bone spurs may be associated with • Low-dye taping plantar fasciitis, but are not believed to be the cause of it. Many • Ice Massage using an ice bucket, frozen water bottle or studies show no clear association between spurs and plantar juice can, cryocup, or Dixie cup for 10 minutes several fasciitis. times a day. • Anti-inflammatories as indicated TREATMENT Plantar fasciitis can be difficult to treat and no single therapy Phase 2: If the above measures fail to relieve symptoms, and you intervention has been shown to be most effective (Cornwall J, haven’t done so already, seek medical guidance. Further diagnostic McPoilT. Plantar fasciitis: Etiology and treatment. Journal of testing may be indicated to rule out calcaneal stress fracture and Ortho and Sports PT. 1999;29(12):756-760). Phase 1 treatment is other causes of heel pain. Once they are ruled out the following initiated in the acute stages when the pain is first noticed. treatments may be indicated: • Night splints: The theory behind the use of a night 21 The RUNDOWN - February 2012

splint is to minimize the change of tension on the fascia that occurs with each day’s new activities as the splint February is Fun Month at holds the plantar fascia in a stretched state and prevents Norfolk Botanical Garden shortening overnight, thus limiting pain in the morning. Various types of splints are available on the market. The $5 Admission Strassburg sock is one common one that is tolerable to wear at night (http://www.thesock.com/) Of course, NBG members are free • Orthotics may be indicated for people with very high or low arches Bikes are permitted on pathways all day, • Cortisone injection: Injection of cortisone into the area every day. close to the plantar fascia may improve pain but may also weaken the plantar fascia and place it at an increased risk of rupture. and out. Make sure you keep your uninjured foot still so • Modalities: May include iontophoresis, ultrasound, that it will allow the tubing to stretch as you move your phonophoresis, deep friction massage, Active Release injured foot. Return to the starting position. Do 3 sets of Technique 10. • Static and dynamic balance exercises Phase 3: If phase 1 and 2 treatment approaches have failed, and the pain is affecting recreation and activities of daily living, surgical A. Place a chair next to your non-injured leg and intervention or extracorporeal shock wave lithotripsy (ECSL) may stand upright. (This will provide you with be indicated. balance if needed.) Stand on your injured foot. Try to raise the arch of your foot while keeping Return to Activity: When pain with deep palpation and your toes on the floor. Try to maintain this weightbearing has been eliminated, a gradual return to activity position and balance on your injured side for and exercise may be initiated. Exercises may include but are not 30 seconds. This exercise can be made more limited to ankle strengthening exercises with elastic bands: difficult by doing it on a piece of foam ora • Resisted dorsiflexion: Sit with your injured leg out pillow, or with your eyes closed. straight and your foot facing a doorway. Tie a loop in one end of the tubing. Put your foot through the loop so that B. Stand in the same position as above. Keep your the tubing goes around the arch of your foot. Tie a knot foot in this position and reach forward in front in the other end of the tubing and shut the knot in the of you with your injured side’s hand, allowing door. Move backward until there is tension in the tubing. your knee to bend. Repeat this 10 times while Keeping your knee straight, pull your foot toward your maintaining the arch height. This exercise can body, stretching the tubing. Slowly return to the starting be made more difficult by reaching farther in position. Do 3 sets of 10. front of you. Do 2 sets.

• Resisted plantar flexion: Sit with your leg outstretched C. Stand in the same position as above. While and loop the middle section of the tubing around the ball maintaining your arch height, reach the injured of your foot. Hold the ends of the tubing in both hands. side’s hand across your body toward the chair. Gently press the ball of your foot down and point your The farther you reach, the more challenging the toes, stretching the tubing. Return to the starting position. exercise. Do 2 sets of 10. Do 3 sets of 10. • Toe curls with a towel • Marble pick up with the toes • Resisted inversion: Sit with your legs out straight and • Walking barefoot on your toes and heels cross your uninjured leg over your injured ankle. Wrap • Calf raises the tubing around the ball of your injured foot and then • Speed work, hill work or any activity that involves loop it around your uninjured foot so that the tubing is jumping should be discouraged during the initial stages anchored there at one end. Hold the other end of the of return to activity. tubing in your hand. Turn your injured foot inward and upward. This will stretch the tubing. Return to the starting In summary, plantar fasciitis is one of the most common painful position. Do 3 sets of 10. disorders experienced by runners but the prognosis for full recovery is more than 90% in athletes. If you have persistent heel • Resisted eversion: Sit with both legs stretched out in pain that is not responsive to self treatment, you should consult front of you, with your feet about a shoulder’s width with a medical professional to determine the cause of your pain apart. Tie a loop in one end of the tubing. Put your injured and proper form of treatment. Pain relief is just a step away! foot through the loop so that the tubing goes around the arch of that foot and wraps around the outside of the Diane Haupt is a longtime Tidewater Strider member, physical uninjured foot. Hold onto the other end of the tubing with therapist and personal trainer serving the Hampton Roads area. your hand to provide tension. Turn your injured foot up Learn more about Diane at www.dynamichealthservices.org 22 The RUNDOWN - February 2012 TIDEWATER STRIDERS BOARD OF DIRECTORS MEETING Minutes for December 4, 2011 Jean Phelan called the meeting to order at Committee Reports Merchandise Committee: 1:52 pm at the home of Rich Hildreth. All Banquet Committee: Dave reported that he is getting great board members were present except Ryan. Jean gave an update on the planning of reviews on the new design of the strider singlets. November meeting minutes were approved this years Banquet: February 4, 2012 at the as written. Norfolk Yacht & Country Club for $30.00 Meeting was adjourned at 3:40pm per person. Please RSVP/pay via Race- President’s Report it by January 30, 2012. After last years Respectfully submitted by Sharon Rodier Jean thanked Rich and Lesley for hosting experience it was time for a change. We our December meeting. are expecting better food and service at the TIDEWATER STRIDERS BREEZY Jean welcomed our newest board member new venue. POINT TRIATHLON BOARD OF Steve Shapiro. The committee is in the process of selecting DIRECTORS MEETING Jean commented on the success of the awards for Grand Prix. Turkey Trot and thanked Dan for being the Membership Committee: Minutes for January 4, 2011 Race Director and organizing another great Bob reported that we have 1575 current The first meeting of the Breezy Point event. members. He also spoke about methods to Triathlon (BPT) Board of Directors was Treasurer’s Report: grow the membership. Bob, Steve and Dan called to order at 6:30 at the J&A Racing Dan reviewed the Monthly financial reports will review and rewrite the membership Office. The following directors were in for the board. We held a discussion about information “Why be a Strider” and what attendance; Dan Edwards, Jerry Frostick, searching for a new van. the benefits are if you are a member. Rich Hildreth, Sharon Rodier, Steve Patterson, Jean Phelan, Betty Virok and New Business: Race Committee: Race Director Brian Sagedy. Dan reviewed items pertaining to running Dan reviewed the 2012 races. Dan reported the Breezy Point Triathlon, storage of that he was preparing the paperwork to Election of offices: President – Sharon equipment trailer, and appointment of renew our RRCA membership and submit Rodier, Vice-President Betty Virok, Breezy Point Governing Board. Dan made the dues. Secretary Sharon Rodier, and Treasurer a motion to approve the appointment of the Teams: Dan Edwards. following individuals to the Breezy Point Bob gave us an update on the team Update of the Virginia State Corporation Board of Directors: Dan Edwards, Jerry competition. The Striders are doing great! Commission Information: Betty Frostick, Rich Hildreth, Sharon Rodier, mentioned that Dan could do this on-line Steve Patterson, Jean Phelan and Betty Striders won the team competition at Freedom and won the Yorktown 10 miler. and that the board needed to contact Att. Virok. Sam Brown to check if he is willing to Motion passed 10-0. We will be forming teams for each of the continue as the BPT registered agent. Jean Shamrock events. will contact Sam. Old Business: Jean presented the report from our We have a group that will be attempting to Financial Report: Dan provided elections committee. The election this year set a Guinness World Record by running an overview of the BPT assets and was the first time we attempted sending tied together. expenditures since the transfer of control. and receiving ballots via email. We did Walking Committee: Equipment: The large 24ft trailer with the have some problems with members not An update to the Walking Committee BPT equipment will be moved from the 4A receiving the email containing the ballot Policy and Procedures was submitted for storage facility to James Valley Equipment and will attempt to track down where review and vote. Lori made a motion to yard. Site work such as laying a concrete the problems occurred. Even with these accept the updated Walking Committee pad at JVE must be performed to store the few problems the election was an overall Policy and Procedures. Motion passed 9-1. equipment trailer long term. It is expected success. For the first time in recent history Grand Prix Committee: that all work will be completed and the we had over 50% of our members cast A list of the Walking Grand Prix races was trailer moved before next month’s rent is ballots. Our election committee of Susan submitted for review and vote. Lori made due. Snead and Paula Graham did an excellent a motion to accept the Walking Grand Prix Race Director Topics: job of responding to members’ questions as submitted. Motion passed 10-0. and tallied over 800 ballots. Some of the Timing: The Striders do have enough suggestions to address the problems were: Bob outlined the Running Grand Prix. The equipment and skill to time the race. first send an email to members announcing OK5K will replace the CHKD 8k for the Promotion: Brain requested that if the the date the ballot will be emailed and what June Grand Prix race and the Jingle Bell Board or Strider members have suggestions the address it will be sent from so they will 5K for the Santa Shuffle 5K in December. on how the event could be updated/ be prepared to receive it and instructions on Sharon will send out the Multi-Sport race refreshed please forward those suggestions. how to request a ballot if they don’t receive selection this week for review. • Steve spoke about reaching out to the one. active duty community, setting up

23 The RUNDOWN - February 2012 training opportunities and possible Race Event Distances: It was Tidewater Strider Walking team competitions between squadrons recommended and agreed on that the swim Committee Report for December and commands. Steve volunteered to distances would be shorten to 750M, bike 2011 take the lead to reach out to the local distance would stay at 20K, and the run MWRs and see what he could set up. will be a 5k. Committee Members: Steve Durrant, Co-Chair • Reaching out to other race organizations Race Flyer and Paper Registrations: Dick Kole, Co-Chair to list the Breezy Point event. Distribution to the Running etc., Final Kick Hartley Dewey and information at the Strider Booth at the Breezy Point Committees: Brian has Dwight Kane upcoming J&A races. sent messages to all previous committee Lori Sherwood members inquiring if they would like to Packet Pick Up: Two locations, one in Heidi Sleasman continue and what role they would like to Virginia Beach and another in Norfolk will Activities: participate in. After they respond, he will be arranged. In the past it has been at the contact others that have volunteered. location of one of the sponsors. The Navy Walk Judges were provided to monitor walkers at the 30th and final Seaside Registration Company: Breezy has been Exchange may be another location as it is 7.7 Mile Walk held concurrently with using Active.com; it was recommended open to the public. the Seaside Half-Marathon on the and agreed on that we continue with them Meeting was adjourned at 7:21pm Virginia Eastern Shore at the Town of for this year. They have the participant Respectfully submitted by Sharon Rodier Wachapreague. This was the final race of history, email blast capability and we the 2011 Walking Grand Prix (WGP) Race could be up and running right away. Jerry Series (32 walkers participated, 12 were recommended that we start talking to other Striders). An article and photographs were online registration companies for next Tidewater Strider submitted to the Rundown. year and see what capabilities and cost per registrant they could offer us. Scholarships 2011 Walking Grand Prix (WGP) Race Series Final Results Price Discount for 2011 Registrants: Scholarship applications forms for the Due to the complete cancellation of the 2012-13 academic year are available Men 2011 the Board agreed that a ten-dollar and are due by April 15, 2012. These 1st Place – Tom Gerhardt discount would be offered to the 2011 scholarship awards range from 2nd Place – Dwight Kane registrants as a good-will jester. An email $2,000 to $2,500 and are based on 3rd Place – Steve Durrant will be sent to the 2011 registrants stating academic and athletic performance 4th Place – Hartley Dewey that the Tidewater Striders have taken over and community service in general and 5th Place – Jordan “Buddy” Levitin to the running community through the the running of the event and would like to Women Striders. Contact Dan Edwards by offer a $10 discount until Feb 2012. 1st Place – Linda Janssen email: [email protected] for further Price for 2012 Registrations: After much 2nd Place – Cindy Williams information and/or to receive the discussion the Board agreed that the initial 3rd Place – Lori Sherwood application forms. registration would be $65.00 for individual 4th Place – Heidi Sleasman entry and after April 15, 2012 it would 5th Place – Paula Graham increase to $75.00. BPT is still one of the 2011 Walking Participation (WP) Final most economical entry fees in the region. Camperships Results Prize Money: The Board agreed that we 1st Place – Richard “Dick” Kole Tidewater Strider youth members would not offer prize money this year. 2nd Place – Judy Paschall planning to attend a running camp These monies maybe used to increase the 3rd Place – William “Bill” Lipford this summer may apply for a club swag or an additional donation to MWRs. 4th Place – Steve Shapiro campership for partial camp tuition 5th Place – James Wolfe Race Divisions: We will continue with reimbursement. Requests should be the Open, AG, Athena, Clydesdales, and sent no later than June 15th to Dan Military Divisions. We will also add a new Edwards by email: [email protected] A copy of the complete 2011 WGP & WP Novice Division. with the following information: Standings and Results is available on the Web Site: Will check with the Striders Name: Strider website web-manager to see if he can take on the Date Joined Striders: role BPT web manager. Last three Strider races run: Sponsors: At this time we do not have any confirmed sponsors. We do have two Name & dates of camp you will Strider Board members who could look attend: for/ recruit sponsors. Brian will contact the previous sponsors to see if they are interested in participating this year.

24 The RUNDOWN - February 2012 New Energy Tidewater Striders Youth Running Group Coach: Angelo Celesia [email protected] 288-7715

Spring Training Important - Make sure to register for the Spring Formal Spring Training will begin We would like to get a good email list for 2012 and purge those no longer active. Would again on March 6, 2012. you please click on the “Join Us” button below and sign your runner up for the 2012 If you are new to the Striders and program. If you do not sign your runner up by February 15th or so, you will not be on our have specific questions about New 2012 email list and active 2012 New Energy roster. Energy, contact Coach Angelo at Use this link to get registered: https://liveanswer.netfirms.com/New%20Energy.HTML [email protected]

Strider Youth Grand Prix Awards & New Energy End of Season Pizza Party Having fun with friends and eating pizza is something we all look forward too as we stroll through life! This past Sunday sixty plus New Energy kids AND many family members, 2012 Youth Grand Prix siblings and coaches gathered to celebrate the End of the Season Youth Grand Prix (YGP) March 4th awards and New Energy Team party! The running community and support for the area Pembroke Meadows Elementary kids was well represented this day indeed. 1 Mile Coach Angelo and Sherry, Team Mom Debbie and a band of volunteer coaches stood April 21st along side the kids enjoying the camaraderie of one another. Plus taking the time to think Suffolk YMCA 1 Mile of those who's family schedule or parents work transfers precluded them from being in attendance. We even almost had a call from afar as I have to say I dropped the ball when April 22nd the Chalmer girls and parents tried to skype in on the fun from the UK!!! Thoroughgood Elementary School 1 Mile While the season ending YGP event occurred with this past Novembers Turkey Trot one mile, the beginning of this year season is just around the corner. Many of the more April 28th experience kids can be already found participating in some of the "winter" events but the Independence Middle School 1 initial YGP event is on March 4th at Pembroke Elementary School ...New Energy Practice Mile commences on Tuesday March 6th so if your kids are interested bring them out or go to April 29th the striders Youth Program web page for additional information. Christopher Farms 1 Mile If you would like to volunteer please contact Coach Angelo and you just might get in a May 5th good training session for yourself too. St John the Apostle Catholic Taking over the reins as Youth Grand Prix Chairman as I pass the baton is New Energy School 1 Mile Team Mom, Debbie Redmond. She can be reached at [email protected]. May 26th Cheers, ERR 1 Mile Mike Daniels June 9th Eggleston Services 1 Mile August 4th Strider Mile September 21st Larchmont Elementary Rat Race 1 Mile Friends and Pizza at the New Energy October 6th End of the Year celebration! All American Beach Ford (Kingston E.S.) 1 Mile Important New Energy Links 7-Oct Register for New Energy Alanton Elementary School 1 Mile November 22nd New Energy Page at TidewaterStriders.com Turkey Trot 1 Mile Facebook Final Race of the YGP Season New Energy Calendar

25 The RUNDOWN - February 2012 Membership Expirations If your name is on this list, your membership is due to expire in January 2012. You may renew online or mail in the application. Your name may still be on the expiration list above if you renewed after January 10, 2012; this list is based on a database pull on that date. If you used a different name you may also be showing as needing to renew.

Dean A. Beatty Brian Cutts Georgena Lindquist Megan Riley Ron Beck Bobby W. Davis Phil Long Frank Ryan AJ Beck Andrew Eason Mackenzie Long Fawn Ryan Julie Beck Maddie Eason Lauren Long Daniel Santos Linda Blake Anne Eason Jack Long Gary W. Searcy Randy Blake Norman Everett Tish Long Gregory A. Shaffer Richard Bright Wes Forster Carl V. Mallett Heidi S. Sleasman Jennifer Brigman Ashley Forster Maureen Meyer Robert Smith Marcheta Bryce Rebecca Gagnon David Miller Clarence A. Spinler Arlene Bryce Annie Gilstrap Valerie Miller Madeline Stackhouse Dan Cantley Concepcion D. Guzman Rachel Millios Savannah Sunvold Abigail Chapmon Kacey E. Harmon David Nance Tracie Sunvold Anthony Collier Andrew Heck Kyle Noro Sam Sunvold Ernie Cote Brian Jeffreys Mark Patterson Danny Sunvold Marie Cutts Greg Johnson Jennifer S. Phaneuf Dan Sunvold Zach Cutts Norm Kendrick Jeff P. Phaneuf Scott Weber Matt Cutts Mark K. Lakey Hunter Quigley

A December Choice: Rehoboth Beach Seashore Marathon by Bee McLeod and just about walked into Lori and Strider If you are looking for an easy-to-get- woods for about 3 miles. Coming off the Linda Janssen who was participating in to-marathon that takes place on one of trail, you once again are on roads and by the ½ marathon held in conjunction with the prettiest courses around, you should about mile 11, you enter the town of Lewes, the full marathon. It’s a small world in the try Rehoboth Beach Seashore Marathon Delaware which is an even quainter and running community! (and Half Marathon) in Delaware next smaller beach community then Rehoboth December. Beach. Miles 13 to 18 are a loop through So, for some great exercise before the typical holiday season eating frenzies, we About 170 miles north (or about a 3 ½ hour beautiful Cape Henlopen State Park where you’ll catch glimpses of the ocean. This would certainly recommend Rehoboth drive) up the Eastern Shore, you land in Beach: easy to get to, a beautiful course, the resort town of Rehoboth Beach. Since portion was definitely the most breathtaking part of the course. The remaining part of small field (643 marathon finishers), great the event is held during the “off season” finishers medals (shaped like life saving time, the town resembles a much smaller, the marathon is just backtracking your way almost to Dewey Beach for a finish on the rings!), good tech shirts, and more. The quainter version of the wintertime Virginia pasta feed, post race refreshments and Beach oceanfront. Many shops are closed road in front of the local running shop (and sponsor/producer of the event), Rehoboth “expo” were really the only downsides of for the season but thankfully, not the best the event. pasta restaurant in town: Lupo Di Mare. Beach Running Company. We highly recommend passing on the It is curious to note that you can run into Tidewater Striders’ Marathon Finishers: race’s pasta feed and going to “Lupo’s” fellow Striders at many events around the Bee McLeod 4:45:51 net instead! country and this race was no exception. Goody Tyler 5:36:50 net Lori Sherwood 5:57:10 net With a 7:00 am start and 7 hour course As we were heading to packet pickup, I limit, the event is very runner and walker swore I saw fellow Tidewater Strider Lori Tidewater Striders’ ½ Marathon friendly. It starts just as the sun is rising Sherwood leaving. So, as soon as we saw Finishers: by Dewey Beach and takes you by mile 2 the list of registered runners, we verified Linda Janssen 2:28:59 net into the Gordon Park Wildlife Area. Once that yes, Lori was joining the nearly 700 leaving the wildlife area, you travel a few starters in the marathon the following miles through residential areas before day. Oddly enough, as we were walking entering a beautiful winding trail through to dinner a little later, we turned a corner 26 The RUNDOWN - February 2012 Tidewater Striders Training Sites Weekday Training Weekend Training Location: Seatack Recreation Center Location: Visitor’s Center of First Landing State Park Coached Swim Workout by Betsy Durrant Days: Saturdays Days & Times: Time: 7:00 AM Monday, Wednesday, & Friday 7:45 – 8:45 a.m. Distances: Varies. We run from 12 to 20 miles depend- Tuesday & Thursday 7:00 – 8:00 a.m. ing on training for marathons Monday & Wednesday 7-8 PM Pace: Generally 9:30 miles Pace: All levels welcome! Number of runners: Varies. Ranges from 4 to 10 Reason to swim with us: The only way to improve Reason to run with us: We run at a pace representa- your swim split is to swim, so join us in the water for a tive of middle of the pack marathoners and are a diverse coached workout. The cost is $3 per class; punch cards group with discussions that include anything. We even are available at the front desk. discuss politics and religion. Contact: Betsy Durrant ([email protected]) Contact: Rich Hildreth @ 481-9027 or 377-4130 [email protected] or Doug Location: Group meets at Running Etc, 1707 Colley Dugroo [email protected] Ave., Norfolk. Location: Final Kick Sports at Great Neck, VB Days: Tuesday and Thursday evenings Days: Saturday morning Time: 5:30 PM. Time: 7:30 AM Tuesday workout: 5-8 miles total interval distances Distances: Long run in First Landing State Park range from 400 meters to 1 mile. The workouts are Pace: All ability levels and paces located on a measured Graydon Ave.“street course” in Number of runners: Anywhere from 30 – 60 runners West Ghent. Geared for runners with 5K pace of 5:30 to Reason to run with us: Great social atmosphere with a 9:00 minutes per mile pace. wide range of ability levels. Thursday workout: 6 to 10 miles. Training runs, tempo Contact: Final Kick Sports 757-481-3400 runs, or depending on a group’s desires, just an easy run. Pace varies from 5:30 to 9:45 minutes per mile. Sources for Group Workouts: Number of runners: 15 to 30 Check the websites at www.finalkick.com, www.runningetc.com, Reason to run with us: Improve your race times by and www.meetup.com/hamptonroadsrunners running a structured workout and meet other runners Walker Training and Workouts The Strider Walkers with similar goals. hold many informal walks with various starting points, distances and Contact: Running Etc, 627-1500 paces. If you’d like to be notified of any walks being held contact Heidi Sleasman at [email protected] to be added to their distribution list. Location: Running Etc at Virginia Beach, Regency Hilltop Shopping Center, 1940 Laskin Road Suite 308 Days/Time: Wednesday evenings at 5:30 PM. Training Run: 4 to 8 miles easy run Pace: 7 to 10 minute mile Number of runners: 10 to 15 Reason to run with us: mid week run with a fun group Contact: Mark @ Running Etc, 491-2340

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. Provide info to newsletter@ Bill Price and Michelle Smith-Harden enjoy the appetizers dur- tidewaterstriders.com One Time Training Events may ing Happy Hour at the Awards Banquet. Almost 160 members and guests attended the Annual Banquet at the Norfolk Yacht and also be listed. Country Club.

27 The RUNDOWN - February 2012 Beat the Ball December 31, 2011 thru January 1, 2012 - Portsmouth, VA 5k Finishers: 379

Race Summary & Highlights: As an alternative to the traditional New Volunteers Year’s Eve festivities, the MWR staff in Rick Brown Portsmouth bought together a new race with a novel idea. Run a 5k with special Sharon Brown awards to those who finished before Virginia Davis midnight; the race started at 11:35. All runners finishing before the bell dropped, Dan Edwards which required an 8 minute pace to finish Sue Edwards in less than 25 minutes, received a Beat the Ball 5K commemorative champagne flutes Don Greene filled with sparkling cider. Sharon Rodier The course was fast and flat all around the the Portsmouth Naval Hospital grounds. Aric Martinez crushes the cup as he Complete results are available at crushes the course; he was 8th overall TidewaterStriders.com in the 25k finishing in 1:45:44.

Distance Series January 7, 2012 - Virginia Beach, VA 10k Finishers: 133 20k Finishers: 154

Race Summary & Highlights: Volunteers Ron Jones The Distance Series kicked off at First Amiele Barakey John Larsen Landing State Park. No surprises as Ryan Dick Brothers Buddy Levinson Carroll took the 20k and the lead in the Marathon Series. Another Portsmouth Betty Brothers Stacin Martin Resident, Daniel Ruane, was second Rick Brown Lorri Martin followed by Pete Gibson. The top 3 women were Hollie Heimer of Chesapeake, Sharon Brown Calvin Martin Colleen Pak and Jennifer Jellig, both from Jennifer Cowell Mark Mierchuk Virginia Beach. This was the first race of the Tidewater Striders Grand Prix. Bob Curtain Jean Phelan The Half Marathon series began with the Virginia Davis Scott Raegen 10k. Top honors on the men’s side went Steve Durrant Monica Reilley to Paul Hudson of Lilburn, GA, Jeremy Weiss of Chesapeake and Bruce Ruddock Dan Edwards Maureen Scott of Virginia Beach. The women’s top 3 Sue Edwards Deb Sommer were Karen Lindauer, Susan Gordon and Evie Foster Great Bridge Track Team Stephanie Jones - all from Virginia Beach. Fifteen year old New Energy Runner, Terry Foster Gary Vanderveer Maddie Mitcham was the 4th woman. Paula Graham Bill Volkman Complete results are available at Don Greene Harry Watson TidewaterStriders.com Lois Grever Mel Williams Dave Harrah Jan Yerkes Rich Hildreth Alex Yerkes

28 The RUNDOWN - February 2012 Frosty 5k January 14, 2012 - Virginia Beach, VA 5k Finishers: 175 Race Summary & Highlights: The Annual Frosty 5k was Frosty with a Volunteers few runners braving the cold without tights. Pete Gibson handily won the men’s race; Beverly Breeden the closest runner was Stephanie Manny, PoorBoy Breeden the winner of the winner’s division. Complete results are available at Rick Brown TidewaterStriders.com Sharon Brown Jennifer Cowell Evie Foster Don Greene Dave Harrah Jean Phelan Harry Watson Jan Yerkes

In the first column is Carolyn Tody; direct- ly to the left is the start of the 2nd Annual Frosty 5k. Above are William Verhappen, 1st in Males 14 & Under, and John Carroll who was also first in his age group. More pictures and information about the Kempsville Lions are available at http:// www.e-clubhouse.org/sites/kempsville Pictures courtesy of the Kempsville Lions

Above: Christine takes time to acknowl- edge the photographers during the 25k. Left: Mary Jo Hulburt mixes up Gatorade and water served up by the Great Bridge Track Team at the 64 St Parking lot water station.

29 The RUNDOWN - February 2012

Distance Series Volunteers January 28, 2012 - Virginia Beach, VA Amiele Barakey 15k Finishers: 134 25k Finishers: 155 Betsy Barnett Race Summary & Highlights: Ryan Carroll maintains his substantial lead runner, Michele Smith-Harden. Beverly Breeden in the Marathon Series. However, Pete In the Half Marathon Series, Jim Wingo Bryan Breeden Gibson is within 3 minutes of Daniel Ruane needs one more good race to hold off for 2nd Place. While Steve Speirs is not in Jeremy Weiss who is over 20 years younger Rick Brown * the series, he did take 2nd place in the 25k and less than a minute behind him for the Sharon Brown and may confuse the strategy of the top overall title. Other possible age groups Bob Curtain competitors in the final event of the series. races coming down to the last event are Christopher Shore and Bryan Goldsmith Ernie Leber and Bruce Ruddock in the 45- Mike Daniels are separated by only 11 seconds in the 49 Age Group and the 50-54 men where Virginia Davis Male 25-29 age group; the 30k should be Gary Van Derveer has won the first two an interesting race for the two of them. events but has less than a 70 second lead Steve Durrant Most of the other age groups are close over Kevin Cunningham. There is also Dan Edwards * to being locked up. However, 65 year less than a two minute difference between old Mark Patterson was behind 74 year Winston King and Joseph Verdirame in the Sue Edwards * old Duane Lougee going into the 25k. If 60-64 men. Rachel Follantes- Duane challenges Mark in the 30k, Mark In the women’s Half Series, Amy Karam Deschamps may be petitioning the race director for a moved from 6th Overall to 2nd Overall Terry Foster * change in the age groups to 65-69 and 70+. after finishing 2nd in the 25k. Pam Lovett Hartley Dewey is showing awesome form took first in the 15k but is not in the series Don Greene in leading the Male Walkers. competition. Karen Lindauer is leading the Lois Grever For the women’s marathon series, Colleen series while Susan Gordon is third. Karen Pak leads but will have to run a good race to has over a 3 minute lead but another strong Rachel Hammond keep Jennifer Jellig in second place. Kelly performance from Amy Karam could erase Dave Harrah Borkman does not have 3rd place locked up that. Susan Gordon is also within striking as Susan Hagel is just a few minutes behind distance of Amy. The only other age Malcomb Higgins her in 4th. 30k is a long way to go and with group standing that is close is the women Rich Hildreth * a staggered start, you never know how far 25-29 where Erin Sagedy trails Lindsey apart you are from that other runner. Hemelstrand by less than two minutes. Ron Jones The leaders in both the women’s 40-44 and Maureen Ventrice has a 20 minute lead in Buddy Levinson 45-49 age groups traded top finishes in the the overall women’s walkers category. Stacin Martin first two events. These races will be close as Complete results and Grand Prix standings Christine Leiding just needs 3-1/2 minutes are available at TidewaterStriders.com Lorri Martin to catch Amy Randolph. Jami Callahan-Bill Calvin Martin hopes to hold off the experienced distance Bee McLeod Mark Mierchuk * Scott Raegen Monica Reilley Deb Sommer Great Bridge Track Team (14) Goody Tyler Gary Vanderveer Bill Volkman Above: Current Board Member Deb Som- Harry Watson mer leads former Presidents Rich Hildreth and Ron Jones. Rich is still on the board. Jan Yerkes Left: Virginia Davis,a volunteer of the year, competes in the 25k; she leads her AG in * = Friday & Saturday the Marathon Series.

30 The RUNDOWN - February 2012 Striders on the Road by Steve Scudder If you’ve been racing on the road, please let Steve know for running events. E-mail your name, race name, location, date and your results to [email protected] for running events If the full results are available online, please provide that link so that other Striders might be identified. This is a great opportunity to let Striders know about other events out of the area. When sending in your results, please consider including a little write-up about your experience. If you’re a new or recently renewed Strider and we omitted you in the “Striders on the Road,” it’s probably due to the membership data Steve had available this month. We apologize.” In 2011, Iris Welsch will be collecting on the road results for multisport events, please e-mail Iris at [email protected] those results. Jacksonville Bank Marathon December 18, 2011 - Jacksonville, Fla. Blues Marathon Grueling Test David Phillips 3:13:05 by Bee McLeod That was the headline of The Clarion- in the largest and heaviest finisher’s medal http://www.1stplacesports.com/jm.html Ledger Sunday morning after the January 7 we’ve ever received. David adds: I Qualified for Boston event in Jackson, Mississippi. And grueling – Advertised as Florida’s fastest Just some of the unique aspects of the it was. The hills never seemed to end. By marathon. Temperatures were perfect event: mile 15, both Goody and I had declared the as it was a little cold waiting for the race • A Jimi Hendrix-style national anthem course to be harder than Boston. Fellow to start. Most of the course is shaded (not really our cup of tea but unique Strider, Fesshaye Halie agreed that “The and there were clocks at every mile. nonetheless) Blues” beat out Beantown for hills. But for 5K, half marathon, and marathon all him, it was not his hilliest one ever. He • A water station manned entirely by start together so you have to be careful put Grandfather Mountain Marathon in nuns in full habits not to start too fast. The marathon is Boone, NC ahead of Mississippi. In case relatively small as it was less than 900 • Directional arrows that were shaped you aren’t familiar with the Grandfather runners. There are not a lot of people like guitars Mountain course, suffice it to say it goes cheering you on as you run; so, if you • A family of spectators with their pet straight up a mountain from a small valley need everyone yelling, this might not bunnies on leashes town finishing in a meadow at the top! be the race you are looking for. Fesshaye said in an email exchange: “I • Volunteers galore who were the most First Night Virginia 5K wanted to hang around after I finished to engaged group I’ve ever witnessed December 31, 2011 - Charlottesville, Va. see you, but those hills got me so wasted.” • Motivating Blues music along the Susan Hagel 21:39 (1 O/A) Not only is the course extremely hilly but course http://www.badtothebone.biz this year, it was unseasonably hot. By 10 So, if you are working your way through am, temperatures were into the 60s and by Mississippi Blues Marathon a marathon in every state or just looking January 7, 2012 - Jackson, Miss. the time we finished just after noon, they for a good reason to escape the January were in the low 70s. Richard Foley 4:41:12 dulldrums, give the Mississippi Blues Shawna Gugel 4:41:12 But with all of that said, it is a marathon we Marathon or half marathon or marathon Fesshaye Haile 3:47:11 would recommend for many reasons over relay a try. With over 2,500 runners and Elizabeth McLeod 5:28:22 and above the fact that it claims top honors walkers participating, it’s an event that’s Goody Tyler 5:33:26 likely to be around for years to come! http://www.msbluesmarathon.com/ BankTrust First Light Marathon Weymouth 100K Trail Run World Marathon & Half January 8, 2012 - Mobile, Ala. January 14, 2012 Marathon, Goofy Challenge, and Richard Foley 4:50:54 Southern Pines, N.C. Mile Shawna Gugel 4:50:54 Michele Smith-Harden 13:51:34 January 7 & 8, 2012 http://www.firstlightmarathon.com (3 O/A) (1 master) Disney World - Orlando, Fla. Charleston Marathon & Half Goofy Challenge (Marathon and Marathon Half Marathon) January 14, 2012 - Charleston, S.C. Eileen Werve 5:09:41 2:50:04 Marathon Marathon Marcos Espinosa 5:30:10 Jami Callahan-Brill 4:04:37 Renee High 2:48:35 (1 O/A) Half Marathon Kim Mitchell 4:11:35 Kelsey Hearn 1:34:44 Half Marathon Terence Toatley 1:50:24 Kristin Harmon 2:49:13 http://www.charlestonmarathon.com Maria Jensen 3:35:17 John Webster 2:57:29 Mickey Mile Nicholas Webster 10:32 Michelle with beautiful hardware from http://www.DisneyWorldMarathon.com her run at the Weymouth 100k. 31 The RUNDOWN - February 2012 Chevron Houston Marathon & A New Way to Pick the Super Bowl Winner! Half Marathon by Bee McLeod January 15, 2012 - Houston, Texas Well, Super Bowl Sunday just happened Classic. It’s a unique and fun event! Marathon to find us in NYC with the NY Giants just Tom Bednarz 5:48:24 Postscript from the Editor happening to be a contender for the Super Roy Blakeburn 4:27:58 The NYC runners got it right. Bowl title. And we can tell you that NYC Michael Kottmer 5:16:10 Results of the “vote with your feet”: Giants: is packed full of loyal sports fans and many Bern Rexer 3:29:42 4593, Patriots: 1462. of them are runners. Mary Spear 5:17:59 Half Marathon Every Super Bowl Sunday morning, the Ryan Carroll 1:08:36 New York Road Runners Club hosts their Ray King 1:46:08 Gridiron Classic, a 4 mile event around J.J. Johnson 1:52:27 the popular Central Park. Naturally, we Claudia Crawford 1:57:37 participated along with over 6000 others, http://www.chevronhoustonmarathon. a record turnout for the race. Runners are com encouraged to wear their favorite football jersey. And, they get to show who they P.F. Chang’s Rock ‘n’ Roll like in the Super Bowl by running in the Arizona Marathon lane designated for their team about half January 15, 2012 way thru the 4 mile course. The road is Phoenix, Scottsdale & Tempe, AZ USA actually divided in half with timing mats Dane Richards 3:21:34 on either side of the barricade and the http://arizona.competitor.com/ event organizers then tally the number of Thanks to Competitor Group, Inc. for their assis- participants across each side and declare tance with the results who the Gridiron Classic predicts will win Frostbite 15K the big game. As you might imagine, it January 22, 2012 - Richmond, Va. was a complete human traffic jam on the Tom Bednarz 1:50:56 Giants side of the road! Steve Scudder 1:53:45 If you’re ever in “The Big Apple” on a Seconds after the Super Bowl ended, Allison Went 1:17:10 Super Bowl Sunday – whether a NY team Goody Tyler captured this picture in Times Thanks to Mettle Events for their assistance with is playing or not – check out the Gridiron Square. the results ING Miami Marathon & Half- Marathon January 29, 2012 Miami & Miami Beach, Fla. Marathon Carole Bachman 5:12:38 Gene Bachman 4:42:43 Half Marathon Sherry Celesia 2:22:01 Angelo Celesia 1:41:36 Jean Phelan 2:02:24 Jeanne Kruger-Williams 2:02:02 Linda Palluch 1:59:19 Julie Vaughn 1:57:52 Mel Williams 2:16:38 http://www.ingmiamimarathon.com Renee High gets a hug from Mickey and a Mickey Trophy to celebrate her win at the Disney Marathon in early January!! Congratulations, Renee! Carole Bachman finishes up the Miami Marathon. © MarathonFOTO

32 The RUNDOWN - February 2012 Special Discounts for Tidewater Striders RUNDOWN Ad Chesapeake: Chesapeake Foot & Ankle Ctr. Integrative Message Therapies, 575-3044 Rates 10% Discount 436-5824 $10.00 Discount on all therapeutic massages Monthly advertising rates are as Great Bridge Cyclery New Balance Virginia - Hilltop East 10% Discount Parts & Accessories, 482- 10% Discount 433-0100 follows: 5149 Running Etc. - Regency Hilltop (see our ad Full Page...... $75.00 Norfolk: in this issue) Brian D. Deutsch, MD, 10% Discount Half Page...... $50.00 Cayce/Reilly School of Massotherapy Freedom Ford, Call 583-3673 for details Student Clinic 457-7146 - Student mas- Quarter Page...... $35.00 sages ~ $20.00; Other services (Reflexology, Running Etc. - Ghent (See ad in this massage/facial) ~ $5.00 off with Tidewater Eighth Page...... $25.00 issue) Striders ID Business Card...... $15.00 Mediation Center of Hampton Roads, Shorebreak (Pizza, Sports & Billards) 10% off of Mediation Services and Train- 10% discount to Striders, not to be combined Flyers (8.5”x11”)...... $100.00 ing, 624-6666. with any other specials or coupons. 481-9393 5% Discount for 6 months Ghent Chiropractic - complimentary first day services (including consultation, Sterling Meadows Kennel - 471-0040 10% Discount for 12 months examination, x-rays (if needed) 622-1222 10% off boarding/supplies - does not include pet food - Must present Strider membership STAY TUNED FOR CHANGES Newport News: card. as the Rundown converts to 100% Runner’s Source 223-4970 15% discount on non-sale in stock inventory. Therapeutic Massage - Allison Thomas electronic delivery 10% discount 285-6411 To qualify for newsletter mailing costs Virginia Beach: Foot Reflexology- 757-430-2526 or e-mail Athlete’s Foot [email protected]. 10% discount for members assigned to non-profit organizations, Salem Crossing Shopping Center - 2085 Lynnhaven Parkway 10% discount on Wells Therapeutics, Inc. - 490-9488 we can only accept ads which are shoes and apparel to card carrying mem- Massage therapy in Mount Trashmore area related to sports or health, fitness 10% discount on all therapeutic massage. bers of the Tidewater Striders. and wellness. Ads may be accepted Zen Hot Yoga. - 757-288-9142 $25 discount Conte’s Bicycle & Fitness Equipment off 1-month unlmited package or $75 off from other agencies when they help 491-1900 Also, Norfolk, NN & Richmond a 3-month unlimited package. http://www. sponsor the Tidewater Striders and zenhotyogavb.com/ Dynamic Health Services - Free consult for club events. Striders. www.DynamicHealthServices.org Various Locations 757-639-3153 In Motion Physical Therapy and Sports Performance. To advertise in the RUNDOWN, Final Kick Sports - 10% off shoes and 10% off VO2 Max testing - www.Bonsec- apparel oursinmotion.com please contact Ada Lester, ada@ Duck, NC TriDuo.com or call 757-623-0892. First Colonial Chiropractic 496-4956 Outer Banks Running Co. Ads should be in a pdf, .tif or .jpg Free Exam. Necessary x-rays included 10% Discount 252-255-5444 with one paid treatment. format. All ad copy is due by the Other Locations New Life Chiropractic Lifetime Running and Fitness 20th of each month. A $160 value for $50. would like to offer 10% on all training programs, 703-975-1605 striders a consultation, Exam, report of findings and first chiropractic treatment for SportsLegalForms.com - 20% discount - just $50. Dr. Mike Geheren 757-222-0910 use code “STRIDERS”. HDK Cycles - Kempsville 424-6151 Sports Authority - $10 off with coupon with 15% parts and accessories $50 or more purchase..http://www.sportsau- thority.com/graphics/corp/runner.pdf Hybrid Academy of Martial Arts - (Scores Plaza) Receive a free one week trial on Muay Thai Kickboxing or Submis- sion Grappling 490-6906.

These merchants give discounts to Tidewater Strider members. Most stores give at least 10% discount on non-sale items. Bike shops usually give discounts on parts and accessories only. You must show your Strider membership card and the discount is non-transferable. Please support these merchants willing to support us!

Striders Tweet Strider Apparel Follow the Tidewater Striders on Twitter: http://twitter.com/ and more.. TheStriders Visit Feel free to send an email to [email protected] with any Strider announcements you’d like to make via Twitter. www.cafepress.com/striders

33 new energy flyer

new energy app

PLAN TO JOIN the Tidewater Striders' New Energy Youth 2012 Running Team New Energy is an informal youth group training together to improve their times in road races as well as their performance in track and field and cross-country events sanctioned by the USA Track and Field (USATF) and AAU. Motivations vary from those who simply enjoy running, to those who are goal oriented and recognize the need to train in order to perform well in races. With its group approach to running practices, New Energy provides a fun, sociable forum for running preparation and development.

New Energy welcomes all youth runners, ages 6-16, regardless of ability. Practices are informal, and participants are encouraged to attend as many as possible. Runners must have a good pair of running shoes to avoid injuries. Uniforms (singlet and shorts) and Warm ups ( Hoodie and Pants) can be purchased, but are optional. Membership in the Tidewater Striders is required by the third practice in order to participate in sessions and compete on a team basis in Track and Relay teams. The cost is $10.00 per year or $15.00 for two years. The Team participates in road races held in the Tidewater area, which are part of the Youth Grand Prix 1-mile series and are sponsored by local organizations such as school PTAs. Check race flyers for specific information by visiting www.tidewaterstriders.com . A New Energy Team race schedule will be part of the program and can be found under ‘Youth Programs’ on our Web Site.

Coaching is provided by volunteers who are Tidewater Striders members. Again this year, Angelo Celesia will provide leadership for training. Other running enthusiasts/parents will also assist.

New Energy provides youth runners and their families an enriching environment which can be a building block to the youth runners' future. In the past, New Energy runners attended National Cross Country and Track and Field Championships around the Country. Many previous New Energy runners are currently participating with high school and college teams where they have excelled in Cross Country, Indoor and Outdoor Track and Field with All State and National recognition. New Energy has produced numerous All-American medalists, State Champs and one National Champion in Cross Country.

The New Energy Team practices will be on Tuesdays and Thursdays, from 5-6 p.m., at Mt. Trashmore (Kid's Cove area facing South Blvd.), beginning Thursday March 6, 2012. Visit the Striders Web Site and look under ‘Youth Programs’ for a complete training and racing calendar.

Suffolk Training Site: Sleepy Hole Park, Tuesday and Thursday from 5:30 - 6:30 PM.

Norfolk Training Site: Norview HS Track, Thursdays from 6-7 PM.

For more information, contact: Coach Angelo: [email protected] 288-7715 Dan Edwards, Chairman of the Tidewater Strider Youth Committee: [email protected] 757-495-3551 Evie Foster, Team Coordinator: [email protected] ...... Detach and Mail completed form to: Angelo Celesia, 2586 Ocean Shore Ave., Va. Beach, VA 23451 (Also, you may email completed form to [email protected] or fax to 481-9514 or use our Online web form: http://www.liveanswer.cc/newenergy/NewEnergy.html )

Name of Runner: ______DOB:______Gender___

Address______City______ZIP______

Parent’s Name(s)______Phone #______*Email______*{required to receive schedule / team info} Child currently a Strider Member _____ Child will be joining the Striders as a New Member_____

Parent's/Guardian's signature______Date______The RUNDOWN - January 2012

35

spartyka5k

In honor of the daily sacrifices made by the brave men and women in all branches of the United States Military, Spartyka is proud to host the Fourth Annual Spartyka Wounded Warrior 5K to benefit the Wounded Warrior Project, a national nonprofit organization supporting wounded veterans. [email protected]

REGISTER AT RACEIT.COM OR USE THE ENTRY FORM BELOW – THROUGH MARCH 12.

2011 WOUNDED WARRIOR 5K RUN/WALK ENTRY FORM & WAIVER Make checks for the $25 registration fee payable to: SPARTYKA RACE TEAM (Memo: SWW5K.) Mail to: Spartyka Wounded Warrior 5K, c/o Rebecca Desjardins, 4806 Lake Drive, Virginia Beach, VA 23455. Please be sure that your entry form is complete and the waiver is signed. Incomplete forms will not be processed. MAIL BY MARCH 12, or Register Online or on Race Day.

NAME (first and last): ______

STREET ADDRESS: ______

CITY: ______STATE: ______ZIP: ______

PHONE NUMBER: (______)______E-MAIL: ______

AGE: ______GENDER (circle one) Male Female SHIRT SIZE (circle one) S M L XL XXL

WAIVER: Please read and sign below. I understand that running a road race is a potentially hazardous activity. I should not enter the run unless I am medically able and properly trained. I agree to abide by any decision of a race official to my ability to safely compete the run. I assume all risks associated with running in the event including, but not limited to; falls, contact with other participants, the effects of the weather including heat, cold, humidity, traffic, conditions of the roads or trails, and all such risks being known and appreciated by me. Having read this waver and knowing these facts and in consideration of the acceptance of my entry, I, for myself and anyone entitled to act on my behalf, waive and release Spartyka Race Team, Spartyka Nation, the Tidewater Striders, The City of Virginia Beach, RRCA, race officials, volunteers and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. I grant permission to all of the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. I understand that skate boards, baby joggers, roller blades, head phones and dogs on leashes are not allowed in this race.

Signature ______Date______APPLICATIONS WITHOUT SIGNED WAIVERS CANNOT BE PROCESSED. (Parent’s signature if under 18) ______Date ______10th Annual St. John the ApostleÕs Stingray & Lil Ray Run Tidewater Strider Youth Grand Prix and New Energy Event Tidewater Strider Walking Grand Prix Event

5K, 1Mile Fun Walk/Run & 50 Yd Dash Saturday, May 5th, 2012--Races begin at 8:30 a.m. Friday, May 4th RACE COURSE Packet Pickup & This beautiful race course is located in the scenic Sandbridge community and takes place on flat paved Spaghetti Dinner streets with mile markers at each mile. Check in will be located at the Little Island Park Shelters. REGISTRATION ( www.raceit.com or www.tidewaterstriders.com ) 5:00 Ð 8:00 p.m.

Race day registration opens at 7:30 am at Little Island Park. St. John the Apostle Early Adult registration fee postmarked by 4/25 is $20 for 5K or 1M ($25 after 4/25). Add $5 to run both. Catholic School Students 17 years & younger 1 Mile Run $7 by 4/25 ($12 after 4/25) or $7 for 5K ($12 after 4/25). Add $3 to run both. Cafeteria 50 Yard dash Free - Age five and under please. ($7 for a shirt, circle shirt size below) RACE TIMES Golden Runners and Race pass Spaghetti Dinner holders free entry for first event. $5 each or 1 Mile Fun Run/Walk begins at 8:30 a.m. RAFFLE TICKET Pre-registered by mail or drop off $20 per family. 5 K Run/Walk begins at 9:00 a.m. 1 Free ticket with each registration only to SJA BEFORE 4/25. Add $7 if shirt desired. 50 Yard Lil Ray Dash 9:45 a.m. Additional Tickets $2 ea or 3 for $5 Add $5 to run both events. Kids 3 and under eat free! AWARDS T-shirts guaranteed to all participants who pre-register by 4/25. After, first come first serve while supplies last. Awards will be presented for the top three male and female runners overall and in each age group in both the 5k Run and 1 mile events. Awards will be presented for overall top three male and female in the 5k Walk. Ribbons will be awarded to all participants in the 1 mile & 50 Yd dash event. Awards ceremony will occur approx. at 10:00 a.m. (no double dipping.) AGE GROUPS 5k Run: Male 9 & under, 10-11, 12-13, 14-15, 16-17, 18-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-over. Female 9 & under, 10-11, 12-13, 14-15, 16-17, 18-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-over. 5k Walk Division: Overall Male 1st, 2nd & 3rd & Overall Female 1st, 2nd & 3rd 1 mile: Male 6 & under, 7-8, 9-10, 11-12, 13-14, 15-16, 17 and over. Female 6 & under, 7-8, 9-10, 11-12, 13-14, 15-16, 17 and over. RACE DIRECTOR SJA Development Director Mike Daniels 301-2006 ([email protected]) Marilyn Ertel (757-821-1100) ------Make checks payable to St John the Apostle Catholic School & Fill Out One Race Application Per Participant

Last Name ______First Name ______

Address ______

City, State & Zip ______SJA Student______

Phone ______Email ______

Select your event(s):____50 YD Dash ____1 Mile ____5k Run ____5k Walk (No run/jogging) _____ Dinner

Gender: Male______Female______T-Shirt size (circle one) S M L XL or Youth S(6/8) M(10/12) L(14/16)

Age on race day ______Date of birth ______Golden Runner #______

Mail entry to: St. JohnÕs Stingray Run, 1968 Sandbridge Road, Virginia Beach, VA 23456 I understand that a road race is a potentially hazardous activity. I should not enter the run unless I am medically able and properly trained. I agree to abide by any decision of a race official to my ability to safely complete the run. I assume all risks associated with running in the event including, but not limited to, falls, contact with other participants, the effects of weather including heat and humidity, traffic conditions of the roads or trails, and all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of the acceptance of my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, St John the Apostle Catholic School, the City of Virginia Beach, race officials, volunteers, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. I grant permission to all of the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. This race is not intended for baby joggers, headphones, skates and dogs on leashes and I will abide by these guidelines.

Signature______Date______(Parents Sig. If Under 18)______No Refunds, Exchanges, or Transfers. Race Held Rain or Shine.

For Internal Use only: AMOUNT:______CHECK #:______CASH:______MAIL IN:_____ DROP OFF SJA:_____ ONLINE:_____ DAY OF REG:_____ (121312) sja5k