Footprints May/June 2010 The Newsletter of the New Orleans Track Club
NOTC Hosts Free For All Summer Series Races in City Park
St. Martin’s Episcopal School Hosts NOTC All Comers Track Meets Photos by Ken Killian
What’s Inside Letter from the Editor 3 Letter to the NOTC 3 Letter from the President 4 Race Director’s Report 4 Girls on the Run Update 5 Running Options in New Orleans 5 Established 1963 Eugene Marathon Race Report 6 P.O. Box 52003 Thanks, Volunteers 7 New Orleans, LA 70152-2003 Voice: (504) 467-8626 The Art of Hydration 9 Fax: (504) 469-9268 Stretches for Runners 10 Email: [email protected] Half-Marathon Training Schedule 12 Web Site: www.runNOTC.org NOTC Race Reports The New Orleans Track Club is a non-profit organization rd whose purpose is to promote fitness and running in the 43 Annual Al Briede Gold Cup 16 community. Greek Festival Race 18 NOTC Board of Directors 2010-2011 Back to the Beach Festival Race 20 Free For All Summer Series 21 Officers President – Billie Sloss – Marathon/Footprints All-Comers Track Meets 21 Vice President – Geoff Rose – Membership/Registration Father’s Day Race 22 Treasurer – Tony Stoltz Secretary – Charlene Brinkman – By Laws Members At-Large Racewalking – Steve Attaya Upcoming Race Schedule T-Shirts – Jan Beaumont Race Course – J. Roger Brown July Results – Joy Cohen Special Projects – Mo Emory Free For All Summer Series Thu, Jul 29 Start/Finish Line – Jim Marsalis August Start/Finish Line - John Wilson NOTC 47th Anniversary Race Sat, Aug 14 Appointed Board Members Start/Finish Line Asst – Steve Erwin Rock the Block Festival Race Sat, Aug 28 Volunteer Coordinator – Martha George September Grand Prix – Janel Mumme Photographer – Ken Killian RiverShack Run Fri, Sep 17 Race Course – Mary Stadler Photographer – George Waguespack October NOTC Administration UNCF Fund Run/Walk Sat, Oct 2 Executive Race Director - Chuck George (504-468-1488) CFF Halloween Run/Walk Fri, Oct 8 Administrative Assistant – Bob Lasseigne (504-466-5704) Middendorf’s Manchac Race Sat, Oct 16 Membership Administration – Lynn Wilderman Scoring Tags and Boards – Jackie Wolverton Race for the Cure Sat, Oct 23 November The NOTC is a proud member of: A Run Through History Sun, Nov 14 Turkey Day Race Thu, Nov 25 October Ole Man River Sun, Dec 19
For race details and a schedule of other area events see the NOTC web site at www.runNOTC.org.
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Letter from the Editor Letter to the NOTC Dear Readers, Dear NOTC, Our new Officers and Board of Directors Thank you for your work in putting together the Greek have been elected and are in place. The Festival 5K race on Friday. My husband and I drove in from Committees have been filled, but we are Florida to run it, and we had a great time and were very still in need of a new Footprints Editor or impressed by the support for the race. This is our third state co-editors. (Florida in April and NJ in May) that we are running 5K races in, and after each race we are donating $50 to a local cancer Since I was elected President at the end charity. Our goal is to run a 5K race in each of the 50 states. of June, I have far less time to devote to the newsletter. My husband Bob Lanteigne has for the past After Friday's race, we went over to the Greek Festival and year volunteered his time and expertise to the layout and enjoyed the music, dancing, and Greek pastries (that was our design of Footprints. We took on the newsletter because we dinner!) Then we wondered around the French Quarter in our felt that NOTC deserved a top notch informative new Greek Festival race shirts, stopping to have beignets at communication tool for it’s members. Now, he is unable to Cafe Du Monde (the 2nd part of our dinner). It wasn't until continue with this very time consuming position and NOTC the next day when I checked the results online that I found will have the design done professionally. out I was the female Grand Masters winner! I was so excited! Then I saw that I won $50! I have won my age group and the We will still need a volunteer or volunteers to collect stories masters in races before (and in NJ won 3rd overall female in and articles and coordinate with the designer/printer. I will a small race) but never in my life have I ever won any prize be available to assist and direct the person or persons who money. If you still have the money, I would be happy if you will take on this very rewarding position. I learned on the job would donate it to a local cancer organization. If you need to and so can you. send it to me. Once I get it I will send it to a New Orleans or Louisiana cancer charity group. Please contact me at [email protected] if you would like to take on or assist with this position. Thanks again for putting on this race, I know it must have been a lot of work! NOTC deserves to continue to have a first rate informative newsletter. Cindy Bishop See you on the roads and at the races, Billie Sloss
If you have suggestions, comments, or ideas for the club, please send them to us. We will publish letters from readers. I look forward to hearing from you. Contact me at [email protected]. If you do not use e-mail you may send your letters, articles, stories, etc. to: Footprints Editor, c/o NOTC P. O. Box 52003 New Orleans, LA 70152
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Letter from the President Race Director’s Report Billie Sloss Chuck George, Exec. Race Director, NOTC President New Orleans Running Systems, Inc. Thanks to all of you who showed you care about the NOTC Congratulations to members of our local and its future by coming out and voting for your new Officers running community who are in the news. and Board of Directors. I believe you have chosen a group of people who can work together and who care about NOTC’s It is with great pride that we congratulate members and the future of the club. Malia Cali from St. Thomas Aquinas High School in Hammond. Malia is the 2009 Last year a strategic plan was created for the club with the National winner of the Wendy’s High help of a professional facilitator. With a new Board of School Heisman Award. This prestigious award is presented in Directors in place we are ready to start moving towards the New York City and broadcast on ESPN. The award includes a goals that were set at that time. Please view the Strategic $10,000 grant to her high school, the High School Heisman Plan printed in the March/April 2010 Footprints at trophy, a $500 Wendy’s gift card and a tour of New York City. www.runNOTC.org. We will begin prioritizing our goals at the August 8th Board of Directors meeting. On the local running level Malia is the course record holder in the women’s division of the Spillway Classic Trail Run, a We are so excited about the fact that we have the recent overall women’s division winner at the Jackson Day opportunity and resources to accomplish the goals we set Race, and the first overall Louisiana finisher at the Crescent forth in the strategic plan for the club. Besides wanting to City Classic 10K. As a multiple Louisiana State High School print Footprints for those who want a hard copy, we would Division Champion in cross country and track she will be like to significantly reduce the entry fees for members and attending the University of North Carolina on scholarship. allow volunteers to run for free if they volunteer for a race. Malia was on the Principal’s List for twelve consecutive We are working on better, unique awards and having more semesters while at St. Thomas Aquinas. Look for her to socials with our volunteers. record some fast times on the track and cross country in Here’s our vision: A New Orleans Track Club Clubhouse college. See more details and photos at where we can meet for runs and socials. This would be a www.wendyshighschoolheisman.com. place to store all the club’s records and equipment as well as Former NOTC President Rick Wilderman and current NOTC the truck and van we use at our races. Having the club’s Administrative Assistant Bob Lasseigne were recently elected property stored in one space allows us to have multiple race officers of the Kenner Rotary Club. Rick is the 2010/2011 directors with access to the equipment necessary to put on President and Bob is the Sergeant at Arms. The Kenner our races. Also located in the clubhouse there would be an Rotary Club and the NOTC coordinate the production of the office for an Executive Director who we would hire to run the Ole Man River Half-Marathon and 5K held in December. A affairs of the club freeing the Board of Directors to make feature of the event is the ―pancake breakfast‖ coordinated policy and to make sure the members needs are being met. by the Rotarians. Having our own facility would give us space for General The New Orleans metro area welcomes the opening of two Membership meetings, monthly Board of Directors meetings new running stores recently. The Louisiana Running Company and our special speaker seminars cutting down on our costs of is at 4153 Canal Street in New Orleans and Varsity Sports is at meeting rooms, storage facilities and gives NOTC a 3450 Magazine Street in New Orleans. Please mention that permanent home in New Orleans. I believe if we find a you are an NOTC member while visiting each location. permanent home for NOTC, the rest of the strategic plan can and will become a reality. I have seen what has happened Updates to the list of local running stores that offer pre- with Footprints in the last year. More and more advertisers registration for most NOTC races now includes Southern and people wanting to partner with the club are coming to us Runner at 6112 Magazine Street, New Orleans. because of our increased presence in the community. I The NOTC appreciates the following businesses who for many believe the same thing will happen on a larger scale with our years have offered in person registration for club events. finding a clubhouse. Our membership will increase, we’ll Please support locally owned running and cycling businesses. have more involvement from our club members and with this increased presence in the community, our opportunities with Phidippides Sports, 6601 Veterans Blvd, Metairie (club sponsors will increase. sponsor for over 30 years!) GNO Cyclery, 1426 S. Carrollton, New Orleans I invite you as members of this club to get involved, tell us what’s on your wish list and help us with the implementation Sneaker Shop, 904 Harrison Avenue, New Orleans of our strategic plan. Collect your ideas, wrack your brain GNO Tri Sports, 7306 Lakeshore Drive, New Orleans and help us figure out how to make this a reality for the club. Bicycle Connection, 3236 N. Arnoult, Metairie Varsity Sports, 2021 Claiborne, Mandeville Runner’s Choice, 4700 Hwy 22, Mandeville “It is amazing what you can accomplish if you do not care Perfectly Fit Sports, 303 W. Minnesota, Hammond who gets the credit.” West Jefferson Fitness Centers in Terrytown and Marrero
- Harry S. Truman
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Girls on the Run Update Running Options in New Orleans Stephanie O’Brien Louisiana Running Company Every Monday and Wednesday (6:30 PM), Louisiana Running NOTC Board Meeting Company, 4153 Canal Street, New Orleans, LA, will host a June 14, 2010 running club for runners of all abilities. We will meet at the store which is a few houses down from the Capital One at the corner of Carrollton and Canal, for runs ranging from 2 miles to 6+ depending on ability. Following, we go to a local pub to "rehydrate"... Come join us as we run and have fun! Approval of Application by Girls on the Run For more information find us on Facebook. International Southern Runner a. New Orleans will join 160+ councils around the US and Southern Runner provides two options for weekday running in Canada, and become the second council in Louisiana. Uptown New Orleans. b. Four members of the GOTR Steering Committee will attend GOTRI Council Training in Charlotte, NC July 20-21. Tuesday Track at Tulane On Tuesdays we host a track workout at the Tulane University Attendees include Sarah Truxillo, Kelly Nicholas, track at 6:30 pm. Runners of all ages and abilities are Stephanie O’Brien, and Karah Lindberg. welcome and encouraged. We submit a roster of participants to Tulane in order to facilitate the track usage fees and Financial/Promotion provide insurance for our runners. The cost for this service is a. Girls on the Run NOLA incorporated on June 6, 2010 and $1.00 per runner each Tuesday session. Our Tuesday Night opened a bank account with Chase Bank. GOTRI will Track at Tulane program provides a simple seasonal training plan based on local races that can be accessed at any time serve as our fiscal sponsor beginning in July until our own through our store website or Flotrack team site. 501c3 status is approved, allowing us to take tax- deductible donations. Thursday Night Running Group i. To date, we have raised approximately $3400. Each Thursday all local runners are invited to join us for our b. NY Pizza hosted a fundraiser on June 25, from which a Thursday Night Running Group. It is completely free and open to everyone, indiscriminate of age, experience or percentage of sales went to GOTR NOLA. We plan to ability. The group jogs approximately 3 miles together, host another event at the Chicory on September 24. which can be used either as your Thursday run, or as a warm c. We have received 30+ inquiries about volunteering with up. After 3 miles we break into smaller groups according to GOTR, and have over 700 facebook fans. We plan to individual needs. Generally, one group will continue on for a launch a website post-training. longer midweek run and the other will stay in Audubon Park for a fartlek or minutes-on-and-off. We're a very friendly Fall 2010 Programming group and hope you'll come out and join us! a. Programming will begin at 2 sites in the fall. Site have Information on either group is available through the store been narrowed down to four public charter schools- website. Wilson (Broadmoor), Singleton (Central City), Gentilly Varsity Sports Terrace (Gentilly), and Dibert/Firstline (Midcity). Every Thursday, Varsity Sports NOLA, will host FREE running i. These sites were chosen based on conversations clinics starting and ending at different venues in the New with GNO Afterschool Partnership and other Orleans Metro Area. We give beginner, intermediate, and community representatives. They each can provide advanced workouts for all levels of runners and walkers. facilities and logistical support for GOTR Meeting at local businesses around the area not only helps programming. support them, it gives us a place to socialize, drink, eat, and meet other runners around the city. We will meet for 6 pm Thank you to the NOTC for your support! We look forward to and run for 6:15 pm. a long and healthy partnership. If you have suggestions, comments, or ideas for the We will start Free 1/2 Marathon and Marathon training club, please send them to us. We will publish letters starting in August by also offering a Tuesday afternoon run from readers. I look forward to hearing from you. and a Saturday morning long run to help everyone prepare for Contact me at [email protected]. the big races in the Fall, Winter, and Spring. We hope to see you soon! If you do not use e-mail you may send your letters, articles, stories, etc. to: Run Hard. Live Easy. varsityrunning.com Footprints Editor, c/o NOTC July Thursday Schedule (meet for 6, run for 6:15) P. O. Box 52003 7/15 Parkway Tavern-Moss loop to South Jeff Davis - bridge New Orleans, LA 70152 repeat and back 7/22 "Free for All" 2 miler City Park (2 mile warm up) 7/29 "Free for All" 2 miler City Park (2 mile warm up)
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Eugene Marathon Report Brenda Yawn If the arrows on the signpost out front don't tell the full story- -1912 Stockholm; 1936 Berlin; 1932, 1984 Los Angeles--the words surrounding a life-sized image of Steve Prefontaine should fill in the gaps. This is Hayward Field in Eugene, Oregon. This is Track Town, USA, home of Olympians, the University of Oregon, Bill Bowerman and Nike. Some of the best athletes of all time have run on this track. And on May 2, 2010, as one of thousands of runners finishing the Eugene Marathon, so did I. Crossing that finish line was an unforgettable moment for me in more ways than one: it was a PR by ten minutes and a Boston-qualifying time of 3:41:55. It was marathon number eight for me (ten if you count Ironman marathons), but it was my first ticket to Beantown. I’m still on cloud nine. So you might say that my view of this race is a little rosy- colored, but I’ll try to be objective. Even without my Boston- qualifying good vibes, Eugene is one nice marathon, a runner’s marathon. The feel is club-like, with friendly volunteers and room to run your race. No mega crowds here—maybe 2,500 marathoners and twice that number running the half marathon. It’s not without entertainment, though. A number of bands play on the course to liven things up. Crowd support was bigger than I expected and always enthusiastic. We enjoyed perfect weather. The temperature was in the 50s for the race, and while May in Eugene usually means wet, we had a nice dry day for our race. The start is self-seeded in regards to pace. I admit I was a little doubtful about this before the race, but people seemed to be honest in lining up under the different signs. It went off without a hitch. We were quickly on pace. The course is a nice one, starting with a short tour of the residential parts of Eugene. It’s not New Orleans flat, but the two big hills are in the first half of the race and are very doable. One negative about the race is that the full/half split was a bit confusing and could have been better marked. The stretch after that is through a commercial district and isn’t the prettiest. But then things pick up again. The course winds up and down the bike and running paths along the Willamette River. There are lots of trees and shade and the cool feel of the river nearby. Many of the paths are concrete, but your legs get a break now and then with some asphalt. If you like your marathons a little goofy, Eugene has plenty of that. One of the race sponsors is a baking mix company, and there are pancakes at mile nine and at the finish. Overall winners Craig Leon and Midori Sperandeo, with times of 2:23:15 and 2:44:21 respectively, received a year’s supply of pancake mix, along with $300 and some local wine. Sperandeo’s finish, incidentally, was a course record and qualified her for the Olympic Trials. Not bad for a 43-year old mom. The best part of this marathon is the finish on the track of Hayward Field. No goofiness here, just that picture of Pre, a race clock with a time to beat, and a powerful sense of running history.
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Thanks, Volunteers
Our mission, to promote running and fitness in the community, is made possible by our numerous member volunteers who, without their dedication, the NOTC could not exist. If you have not volunteered for one of our races you are missing out on an opportunity to meet some of the finest folks I’ve ever known. It’s a great way to see all that goes into putting on a race. It’s also a chance to gain a new appreciation for all the hard work our volunteers do so that we can have races here in New Orleans. THANK YOU VOLUNTEERS!
Photos by George Waguespack and Ken Killian.
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The Art of Hydration Drink before you have to because thirst doesn’t kick in until you Danielle Paciera, LDN, RD, CCN are already dehydrated. Here’s a quick guide to show you how. Did you know that your performance can Maximize water intake in the 24 hours preceding competition or suffer with as little as 1% dehydration but training runs you may not actually feel thirsty until you Drink water with breakfast and lunch are more than 2% dehydrated? Needless to say, the art of hydration is not as For runs lasting less than 1 hour: simple as one might think. Drink 14-22 ounces (or ½ liter) of water 2 hours prior to training/ running Dehydration occurs when you drink less water than you lose daily. This leads to Drink 7-10 ounces of water 10-20 minutes before training/ reduced blood volume which then leads to less blood flow running through the body and a decreased oxygen supply to the cells Drink 7-10 ounces every 15-20 minutes (2/3-1+ liter an hour or as well as an increase in body temperature. What you ½ liter every 45 minutes) experience as a result is poor performance from decreased endurance (getting exhausted sooner), increased perceived Drink 20-24 ounces per pound lost after training, preferably containing electrolytes (500-700 mg sodium per Liter) when exertion (running feels harder), poor concentration (harder to weather is hot and/or humid or if you are a heavy sweater stay in the ―zone‖), and more serious threats such as heat illness & stroke. For runs lasting longer than 1 hour: The most common symptoms of dehydration include thirst, Follow the guideline above but replace water with sports headache, fatigue, flushed face, dry eyes, dry/ chapped lips, beverages with 30-60 grams of carbs and 500-700 mg sodium/Liter per hour after 45 mtinues and immediately dry mouth and tongue, thick saliva, dry warm skin, dizziness, after exercise cramping, difficulty breathing, and dark yellow urine, many of which are commonly overlooked. Consider drinking sports drinks before and throughout the entire run when training volume is very high According to the position statement released by the American College of Sports Medicine (ACSM) in 2007, thirst should not be used to determine hydration needs. Because the thirst hydration. When training volume is increased be sure to use sensation may not appear until an athlete has already lost 1½ sports beverages or other sports food supplements as to 2.0 liters of body water, it is a poor indicator of fluid necessary to meet carbohydrate and electrolyte needs during needs in athletes. Remember that with a loss of as little as 1- and after exercise. However, if you choose blocks, gummies, 2% performance may actually begin to suffer which can occur gels, or other solids you may need to consume extra fluids. before an athlete feels the need to drink. In addition, the When choosing such products choose wisely and try to thirst mechanism can be affected by other factors such as minimize amount of preservatives, additives, artificial type of fluid consumed (Water can quench thirst before the coloring agents, and artificial sweeteners. These types of body is actually fully hydrated), age (the thirst mechanism sports foods should only be used when exercising intensely becomes less accurate with age), medications, and more. and/or when exercising for close to an hour or more. If not The average sedentary individual may only need 1 liter a day; needed for fueling exercise, these products can contribute yet, athletes lose and thus need much more fluids. Most excess calories to the diet and thus contribute to weight gain. athletes lose 1-2 liters an hour in moderate climates while While adequate hydration is important, you should also be those exercising in hot and humid climates (85 degrees or careful not to over hydrate or neglect electrolyte above) can lose more than 6 liters and 2300 to 9000mg of replacement. Sodium recommendations for the general sodium depending on the training time and sweat rates. public are not suitable for athletes since athletes lose more Because sweat rate can vary not only for every individual, but sodium in sweat. Extra sodium will be needed in hot/humid also according to level of training, activity levels, electrolyte climates and if you are a heavy and/or salty sweater. One balance, and environmental conditions, the ACSM sign of a salty sweater is white reside on skin or clothes after recommends that athletes replace water losses at a rate exercise. If you are a salty sweater be sure to consume salt in close to or equal to the sweating rate. This can be easily 2010 your diet, especially in the form of sea salt. accomplished by weighing yourself before and after training runs. The goal is to finish runs at the same weight. If you lose If water is consumed without electrolytes or if water weight during a run, drink more. If you have gained weight, consumption is excessive, you may experience a life drink less. threatening condition called hyponatremia in which the body’s sodium levels become overly diluted. Though it is most You can see the side bar for a quick guide to hydrating often seen in prolonged endurance athletes, such as those yourself appropriately but note that it may need to be participating in marathons and triathlons, it can happen in adjusted to meet your individual needs as determined by anyone with excessive water intake in hot and humid monitoring your sweat rates. You should aim to begin runs climates. Another factor that can complicate hydration is the with a comfortable volume in the stomach and drink use of substances that impede hydration such as caffeine and adequately in order to maintain a moderately high volume in alcohol. If you are unsure, simply monitor the color of your the stomach as tolerated. urine (it should look like lemonade, not apple juice), follow While the timing of your hydration is important, so it the the guidelines above, monitor your sweat rates, minimize content. The addition of sodium and carbohydrate to sports sodium and water depleting factors, and you should have no beverages enhances absorption of fluids and facilitates problems even in a climate as hot and humid as New Orleans.
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Stretches for Runners
Billie Sloss, PT Proper stretching technique is very important. Perform balanced stretching. Stretch both sides of the body equally. (hams vs. quads) Stretch warm muscles only. Avoid over Supine Hamstring Stretch with Towel stretching. You should feel a slight tension or pull, but never pain. Never bounce or jerk while stretching. All stretches should be smooth and slow.
Hamstring Stretch
Calf Muscle Stretch
Hip Flexor Stretch
Groin Stretch
IT Band Stretch
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Half-Marathon Training Schedule Andrew Lilly This ―Jazz Half for time‖ plan (16 weeks including a short taper to October 30 race day) is for the runner who is already running 4-6 times a week and can comfortably run 5-6 miles right now and is running somewhere around 25 miles per week. You’ll get up around high 40 or low 50 miles in a couple of the weeks. If you’re not squarely within these numbers, or if you don’t feel comfortable running this often, use the ―To Finish‖ plan. It’s always better to outgrow or have to add to a plan a little than to have to reach in order to barely make the starting point. That’s when injuries can occur. This plan is set up so that every third week will be ―easy‖ – you’ll have three off days that week (as opposed to one). First, the paces you’ll encounter in July and August: 1. ―v. easy jog‖ – this is purely for recovery, go find a friend who is slower than you and take the opportunity to just enjoy this one…very slow, no watch if possible; ―warmup‖ should be treated the same way 2. ―easy‖ is generally 5k pace plus 90 seconds per mile; 3. ―marathon pace‖ – use a recent performance (5k or 10k is best, but since it’s summer, 2m can suffice and plug it intowww.mcmillanrunning.com calculator to find equivalent performances) – even though we’re training for half marathon, some of your longer runs will finish relatively quickly and this is a good pace to work toward if you’re feeling alright; 4. ―10k + 20‖ is simply 10k pace plus 20 seconds per mile – this is the ―sweet spot‖ of the plan (and probably any other plan) in terms of the bang for your buck that you’ll get 5. ―buildups‖ are what some folks call ―strides‖ – it’s what you see a lot of people frantically doing before races; we’ll gradually introduce these after a couple runs a week; after you’ve caught your breath from the run, you’ll find a straight, smooth area and do a few of these, focusing first on form and then on relaxation, visualize how you’d like to look and work hard on that posture, even though you’re tired from the run – these are not sprints and they should feel pretty relaxing since you’re using a different muscle set by running more quickly; :20 seconds for even the quickest of the runners shouldn’t take you much past 100 meters or so; start out slow and build into these, since you’re really only aiming to be running ―quickly‖ for the last 1/3 of the run Please note that the Monday and Thursday workouts are continuous runs. Later in the program, we’ll have a few supervised hill sessions, a handful of traditional ―track‖ workouts (repeats, standing rest, etc.), and even a 4-mile NOTC time trial to take a look at our progress. Keep checking Footprints and the website for more details. Any questions, please email [email protected].
July Schedule
Sunday Monday Tuesday Wednesday Thursday Friday Saturday 4 5 6 7 8 9 10 6 miles easy
11 12 13 14 15 16 17 3 miles v. easy 4 miles easy 20-30 minutes v. 4 miles easy, 1 x 5 miles easy OFF 7 miles easy jog, 1 x 20 easy jog 20 second second buildup buildup afterward afterward
18 19 20 21 22 23 24 4 miles v. easy 5 miles easy 20-30 minutes v. 5 miles easy, 2 x 7 miles easy OFF 8 miles easy jog, 2 x 20 easy jog 20 second with last 10 second buildup buildup minutes building afterward afterward toward marathon pace, depending on feel 25 26 27 28 29 30 31 OFF 6 miles easy 20-30 minutes v. OFF 8 miles with last OFF 9 miles easy easy jog 10 minutes with last 15 building toward minutes building marathon pace, toward depending on marathon pace, feel depending on feel
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August Schedule
Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 2 3 4 5 6 7 5 miles v. easy 6 miles easy, 20-30 minutes v. 6 miles easy 1 hour easy with OFF 8 miles easy jog, 4 x 20 with last 10 easy jog last 10 minutes with last 15 second buildups minutes building building toward minutes building afterward toward 10k + 20 marathon pace, toward pace, depending depending on marathon pace, on feel feel depending on feel 8 9 10 11 12 13 14 5 miles v. easy 2 miles warmup, 20-30 minutes v. 6 miles easy 1 hour easy with OFF 9 miles easy jog, 5 x 20 4 x :15 @ 2m easy jog last 15 minutes with last 20 second buildups pace (:30 easy), building toward minutes building afterward 1 mile very slow marathon pace, toward jog, 4 x :15 @ depending on marathon pace, 2m pace (:30 feel depending on easy), 2 miles feel cooldown 15 16 17 18 19 20 21 OFF 2 miles warmup, 20-30 minutes v. OFF 1 hour easy with OFF 10 miles easy 4 x :30 @ 5k easy jog last 20 minutes with last 20 pace (:45 easy), building toward minutes hard, 1 mile very slow marathon pace, depending on jog, 4 x :30 @ 5k depending on feel pace (:60 easy), feel 2 miles cooldown 22 23 24 25 26 27 28 6 miles v. easy 2 miles warmup, 20-30 minutes v. 6 miles easy 2 miles warmup, OFF 10 miles easy jog, 7 x 20 4 x :45 @ 5k easy jog 10 minutes @ with last 30 second buildups pace (:60 easy), 10k + 20, 5 minutes building afterward 1 mile very slow minutes easy, 10 toward jog, 4 x :40 @ 5k minutes @ 10k marathon pace, pace (:60 easy), pace, 2 miles depending on 2 miles cooldown feel cooldown
September Schedule
Sunday Monday Tuesday Wednesday Thursday Friday Saturday 29 30 31 1 2 3 4 6 miles v. easy 2 miles warmup, 20-30 minutes v. 6 miles easy 2 miles warmup, OFF 13 miles easy jog, 8 x 20 4 x 1 min @ 5k easy jog 15 minutes @ with last 30 second buildups pace (:60 easy), 10k + 20 pace, 5 minutes hard, afterward 1 mile very slow min easy, 15 depending on jog, 4 x 1 min @ minutes @ 10k + feel 5k pace (:60 20 pace, 2 miles easy), 2 miles cooldown cooldown 5 6 7 8 9 10 11 OFF NOTC HILL 20-30 minutes v. OFF 2 miles warmup, OFF 12 miles easy WORKOUT, see easy jog 15 minutes @ with last 20 www.runnotc.or 10k + 20 pace, 2 minutes building g min easy, 15 toward minutes @ 10k + marathon pace, 20 pace, 2 miles depending on cooldown feel 12 13 14 15 16 17 18 6 miles v. easy 2 miles warmup, 20-30 minutes v. 4 miles easy 2 miles warmup, OFF 2 miles easy, 4 jog, 10 x 20 LADDER of 1, 2, easy jog 15 minutes @ miles of :60 @ second buildups 3, 2, 1, 2, 3 10k + 20 pace, 1 10K PACE / :60 afterward minutes @ 5k min easy, 15 EASY, 2 miles pace (equal rest minutes @ 10k + easy, 2 miles jogging), 2 miles 20 pace, 2 miles comfortably cooldown cooldown hard
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September Schedule (continued)
Sunday Monday Tuesday Wednesday Thursday Friday Saturday 19 20 21 22 23 24 25 6 miles v. easy NOTC HILL 20-30 minutes v. 4 miles easy NOTC 4-MILE 20-30 min v. 14 miles easy jog, 8 x 20 WORKOUT, see easy jog TIME TRIAL, see easy jog with last 20 min second buildups www.runnotc.or www.runnotc.or build toward afterward g g marathon pace depending on feel
October Schedule
Sunday Monday Tuesday Wednesday Thursday Friday Saturday 26 27 28 29 30 1 2 OFF 2 miles warmup, 20-30 minutes v. OFF 2 miles warmup, OFF 4 miles easy, 4 8 x 3:00 @ 10k easy jog 6 miles @ 10k + miles of 90 pace (2:00 20 pace, 2 miles seconds at 10K + easy), 2 miles cooldown 20 / 90 seconds cooldown EASY, 4 miles easy 3 4 5 6 7 8 9 6 miles v. easy 2 miles warmup, 20-30 minutes v. 4 miles easy 2 miles warmup, OFF 14 miles easy jog, 8 x 20 5 x mile @ 10k easy jog 4 miles @ second buildups pace (:90 marathon pace, afterward standing and :90 5 minutes easy, slow jog), 2 4 miles @ miles cooldown 10k+20, 1 mile cooldown 10 11 12 13 14 15 16 6 miles v. easy 2 miles warmup 20-30 minutes v. 4 miles easy 2 miles warmup, OFF 12 miles with jog, 10 x 20 2 miles @ 10k + easy jog 4 miles @ last 30 minutes second buildups 20, 1 ¼ mile @ 10k+20 pace, 5 build toward afterward 10k pace, ¾ minutes easy, 4 marathon pace, mile @ 5k pace, miles @ 10k+20 depending on (all with 3 pace, 1 mile feel minutes jog cooldown between), 2 miles cooldown 17 18 19 20 21 22 23 OFF 2 miles warmup, 20-30 minutes v. OFF 2 miles warmup, OFF 10 miles with 5 x 1 ¼ mile @ easy jog 15 minutes @ last 20 minutes 10k + 20 (3 min 10k+20 working build up toward jog between), 2 toward 10k, 1 marathon or miles cooldown minute easy, 15 even half minutes @ marathon pace, 10k+20 working depending on toward 10k, 2 feel miles cooldown 24 25 26 27 28 29 30 6 miles easy 2 miles easy, 4 20-30 minutes v. 4 miles v. easy 4 miles easy, 4 x 10-20 min v. JAZZ HALF miles @ 10k + easy jog jog 20-30 second easy jog 20, 2 miles easy buildups
[ 14 ] Footprints May/June 2010
[ 15 ] Footprints May/June 2010
43rd Annual Al Briede Gold Cup Race
Saturday, May 15, 2010, 8:00 AM City Park, New Orleans, LA Race Director: Chuck George, New Orleans Track Club One of the area's oldest races, the 43rd Annual Al Briede Gold Cup took place on May 15th in City Park. Matt Manning and Keri Miller led all finishers in the Gold Cup 3 mile race. The top 200 male and 75 female finishers in the 3 mile were awarded commemorative "Gold Cup" T- shirts. This shirt commemorates the first race in the area to offer a T-shirt. Years ago it was to the finishers only, these days you receive a T-shirt for registration and earn a special edition Gold Cup shirt for finishing within the top group. Thanks to Dennis Panepinto and staff from Brother Martin High School and to the volunteers of the New Orleans Track Club for their assistance in producing this event.
For complete results and more photos see the NOTC web site at runNOTC.org.
3 Mile Award Winners
Place Male Age Time Female Age Time Overall Open 1 Matt Manning 30 15:31 Keri Miller 28 19:58 2 Ryan O'Banion 15 16:49 Stephanie Smith 28 20:33 3 Kevin Kirchner 16 16:51 Rachel Eskine 17 20:47 Age Group 10-Under 1 Corbin Brescher 8 23:45 Katie Williams 8 40:08 2 Brady Butler 9 29:47
Age Group 11-14 1 Kraemer Jackson 14 16:55 Maura Eagan 14 21:51 2 Carlos Zervigon 12 19:07 Lizzie Huval 11 37:14 Age Group 15-19 1 Fritz Metzinger 18 17:15 Mallory Montgomery 16 24:10 2 Andrew Pettus 15 17:50 Brittany Dupre 16 25:13 Age Group 20-24 1 Josh Chauvin 24 18:56 Lauren Jewett 23 21:17 2 Brandon Ferrari 21 19:16 Lauren Killagher 24 29:58 Age Group 25-29 1 Andrew Sanchez 25 19:00 Melissa Manning 26 25:03 2 Jeff Dubea 28 19:29 Liz Brescher 29 25:26 Age Group 30-34 1 Michael Schmidt 32 18:07 Karen Dalferes 32 22:46 2 Adam Layburn 31 21:47 Julie Chalmers 31 23:00 Age Group 35-39 1 Steven DeLoach 38 17:45 Lisa Stewart 39 23:50 2 Drake Bourgeois 39 18:30 Kirsten Gary 38 24:31 Age Group 40-44 1 Russ Bourgeois 40 18:02 Shawn Holliday 44 22:07 2 Dominque Perrier 43 18:23 Pam Congemi 41 23:50 Age Group 45-49 1 Bill Plunkett 47 17:40 Pam Hauser 46 23:47 2 Sammy Mapes 49 17:46 Terrey Perrault 45 24:32 Age Group 50-54 1 JJ Waguespack 51 19:49 Billie Sloss 53 25:30 2 Rick Montgomery 52 19:56 Sue Rice 51 26:26 Age Group 55-59 1 Jimmy Roche 55 21:00 Wanda Whitney 56 25:28 2 Daniel Wernz 58 21:23 Marcia Finkelstein 59 32:22 Age Group 60-64 1 Kenneth Mire 61 19:17 Jamie Manders 64 31:03 2 Pat Clancy, Jr 62 19:59 Jackie Wolverton 62 31:27 Photos by George Waguespack
[ 16 ] Footprints May/June 2010
43rd Annual Al Briede Gold Cup Race
3 Mile Award Winners (continued)
Place Male Age Time Female Age Time Age Group 65-69 1 Bill Knox 65 23:15 Charlotte Dumestre 69 48:40 2 Lee Rhodes 69 25:09
Age Group 70-74 1 Bill Jennings 71 28:30 Elizabeth Tosterud 71 48:16 2 Jan Kobylasz 71 30:29
Age Group 75-79 1 Raymond Nosari 79 40:58 Betty Waguespack 75 49:26 2 Ed Wilson 76 43:56
Age Group 80-Over 1 Bill Cox 81 32:12 Amelia Gassen 82 48:40 2 Arthur E Gassen, Jr 86 38:58
Overall Racewalkers 1 Aaron Boudreaux 53 33:38 Pat Driscoll 56 33:45 2 Steve Attaya 61 33:46 Annemarie St Clair 49 34:24 3 Duke Wolverton 63 35:48 Roxie Martinez 43 36:21 4 Bill Elrod 74 36:02 Jo Ann Lawrence 55 44:14 5 Gary Sells 58 36:05 Martha Tolbird 75 57:16
1 Mile Award Winners
Place Male Age Time Female Age Time Overall Open 1 Kevin Kirchner 16 5:08 Kirstin Depp 38 6:35 2 Shamit Dua 17 5:18 Lucy Bernick 9 6:40 3 Jeffrey Yellin 28 5:29 Liz Brescher 29 6:50 4 Jesse G Perkins 45 5:39 Billie Sloss 53 7:17 5 Patrick Hoppe 15 5:41 Lisa Stewart 39 7:31
Photos by George Waguespack
[ 17 ] Footprints May/June 2010
Greek Festival Race
Friday, May 28, 2010, 7:00 PM New Orleans, LA Race Director: Chuck George, New Orleans Track Club The Greek Festival Race attracted a very large field of about 1500 for the 1 Mile and 5K races. With over $2500 in prize money up for grabs the field included many of the area's top runners. In the 1 Mile race Vincent Rono set a new course record with a 4:20. He was followed by Adam Hoogewind who repeated his second place finish (and time) of last year at 4:23. Michael Dyer rounded out the swift top three male finishers with a 4:25. In the women's 1 Mile race, Victoria Martinez ran a few seconds off the course record with a 5:11 and was followed by Jenna Henssler and Megan Broussard at 5:15 and 5:32, respectively. The 5K race saw Sean Allerton take the lead at the three mile marker and race to a 15:59 winning time. He was followed by Samson Kipchicher and Philip Glotser at 16:17 and 16:48, respectively. Victoria Martinez capped a daily double in winning the 5K as well as the 1 Mile race. She also repeated her 5K win from 2009. Her winning time of 17:52 was just a few seconds off the course record. Gabrielle Jennings, the 11 year old Louisiana High School CC division champion, followed with a 19:19 and Jenna Henssler rounded out the top three women's 5K finishers at 19:26. Thanks to the USDA for allowing the use of their property for the race site and to event sponsors Abita Beer, Kentwood Springs Water, RC and 7-UP, Phidippides Sports, and Elmer's Chee Wees. And thanks to the Greek Festival Committee for hosting us. For complete results and more photos see the NOTC web site at runNOTC.org.
5K Award Winners
Place Male Age Time Award Female Age Time Award Overall Open 1 Sean Allerton 26 15:59 $ 150 Victoria Martinez 26 17:52 $ 150 2 Samson Kipchirchir 31 16:17 $ 100 Gabrielle Jennings 11 19:19 Declined 3 Philip Glotser 26 16:48 $ 75 Jenna Hensler 20 19:26 $ 100 4 Charlotte Everhardt 24 19:40 $ 75
Overall Masters 1 Leonard Vergunst 54 18:19 $ 50 Kelly Nicholas 42 20:11 $ 50 Overall Grandmasters 1 Mark Koch 50 18:59 $ 50 Cindy Bishop 51 24:52 $ 50 Overall Seniors 1 Ken Mire 61 20:12 $ 50 Gale Sheridan 62 30:15 $ 50 Overall Racewalkers 1 Jose Villalta 53 33:34 $ 50 Charlotte Plaisance 48 40:12 $ 50 2 Aaron Boudreaux 53 34:18 JoAnne Lawrence 55 45:04 3 Steve Attaya 61 35:40
4 Gary Sells 58 39:00
5 Reginald Harley 54 40:34
1 Mile Award Winners
Place Male Age Time Award Female Age Time Award Overall Open 1 Vincent Rono 25 4:20 $ 250 Victoria Martinez 26 5:11 $250 2 Adam Hoogewind 26 4:23 $ 100 Jenna Hennsler 20 5:15 $100 3 Michael Dyer 25 4:25 $ 50 Megan Broussard 24 5:32 $50 Overall Masters 1 Leonard Vergunst 54 5:04 $ 50 Robin Pringle 46 7:23 $50 Overall Grandmasters 1 Dave Dessauer 5:43 $ 50 Billie Sloss 53 7:24 $50
[ 18 ] Footprints May/June 2010
Greek Festival Race
Photos by George Waguespack and Ken Killian
[ 19 ] Footprints May/June 2010
Back to the Beach Festival Race
Friday, June 6, 2010, 7:00 PM Laketown, Kenner, LA Sponsored by East Jefferson General Hospital Benefiting the Lake Pontchartain Basin Foundation Race Director: Chuck George, NOTC 2 Mile Award Winners Place Male Age Time Female Age Time Overall Open 1 Chad Callais 40 10:15 Megan Broussard 24 11:36 Overall Masters 1 Doug Holmes 42 11:11 Liz Stoltz 42 13:47 Overall Grandmasters 1 Johnny McBride 51 12:39 Billie Sloss 53 15:20 Overall Seniors 1 Pat Clancy, Jr. 62 13:14 Jackie Wolverton 62 20:01 Overall Racewalkers 1 Jose Villalta 53 21:05 Pat Driscoll 56 21:57
Half-Mile Award Winners Place Male Age Time Female Age Time Overall Open 1 Josh Chauvin 25 2:14 Lauren Jewett 23 2:58 2 Jonathan High 29 2:25 Taylor Masson 18 3:01 3 Alex Ourso 15 2:28 Jescica Morris 32 3:17
Photos by Ken Killian
[ 20 ] Footprints May/June 2010
Free For All Summer Series All-Comers Track Meets Thursday, June 10 and 17, 7:06 PM Friday, June 11 and 25, 7:00 PM The first two of the five Summer Series two-milers were held in The first two of the three All-Comers Track Meets were held in June at City Park. The remaining races in the series will be run June at St. Martin’s Episcopal School Track. The remaining on July 8, 22, and 29. meet will be held July 23 at the same location.
Photos by Ken Killian Photos by Billie Sloss
[ 21 ] Footprints May/June 2010
Father’s Day Race
Sunday, June 20, 2010, 8:00 AM Audubon Park, New Orleans, LA Presented by EZ Parker at Louis Armstrong International Airport Benefiting Each One Save One Race Director: Chuck George, NOTC
Audubon Park was the new setting for the annual "Fathers Day Race." The new location was well received as it provides a beautiful setting and plenty of shade. A field of five- to six-hundred participated in the event that included Half-Mile and 2 Mile races and featured the Team Division in the 2 Miler. Over fifty teams were in the field including several with family members from out of state (Pennsylvania, Australia). One of the team members in the 2 Mile race was age 91 and there were several over age 80 in the race. All finishers in the Half-Mile race received screen printed backpacks and each 2 Mile finisher received a custom etched Father's Day Race wine glass. For complete results and more race photos see the NOTC web site at runNOTC.org.
2 Mile Team Award Winners
Place Father/Grandfather Age Time Child/Grandchild Age Time Father/Son Teams 1 Dave Dessauer 53 12:17 Luke Dessauer 21 10:17 2 Alexander Thomas 47 12:56 Broque Thomes 25 13:05 3 Joe Giles 48 14:43 Michael Giles 21 11:23 4 Michael Grieb 53 15:47 Harrison Grieb 17 12:06 5 Joe Giles 48 14:43 Grant Giles 16 13:40 Father/Daughter Teams 1 Scott Burst 42 16:37 Bethany Burst 19 12:52 2 Mark Toepfer 51 15:30 Jescica Morris 32 14:05 3 Guido Schmidt 47 13:40 Caroline Schmidt 18 16:23 4 Michael Dupre 43 13:53 Brittany Dupre 16 16:12 5 Carl Beavers 52 17:24 Michelle Beavers 17 14:11 Grandfather/Grandson Teams 1 Terry Wertman 54 19:53 Corbin Brescher 8 14:19 2 William Reed, Jr. 66 20:50 William Reed 10 20:02 3 Mike Mansur 50 34:15 Corbin Brescher 8 14:19 Grandfather/Granddaughter Teams 1 Joseph Trevil 91 41:00 Suzie Trevil 34 41:00 2 John Trevil 59 41:00 Madison Talbot 4 41:00
Top 2 Mile Finishers
Place Male Age Time Female Age Time Overall Open 1 Matt Manning 30 9:54 Leah Mysock 26 12:16 2 Sean Fitzwilliam 31 10:13 Bethany Burst 19 12:52 3 Luke Dessauer 21 10:17 Lisa Merkle 36 13:22 4 Brendan Minihan, Jr. 34 10:20 Lauren Jewett 23 13:15 5 Fritz Metzinger 18 10:24 Rachel Quintana 33 13:32 6 Phillip Glotser 26 10:34 Sarah Rivlin 29 13:49 7 Ryan Gallagher 28 10:40 Kelly Brekke 37 14:05 8 Steven DeLoach 38 11:17 Jescica Morris 32 14:05 9 Michael Iverson 43 11:22 Michelle Beavers 17 14:11 10 Michael Giles 21 11:23 Elizabeth Brescher 26 14:35
Photos by George Waguespack
[ 22 ] Footprints May/June 2010
Father’s Day Race
Top Half-Mile Finishers
Place Male Age Time Female Age Time Overall Open 1 Hunter Hidalgo 16 2:25 Esme' Benjamin 9 3:56 2 Jonathan High 29 2:29 Lila 10 3:57 3 Peyton Aubin 15 2:45 Sara Kitchen 7 4:26 4 Avery Cartwright 13 3:10 Jescica Morris 32 4:32 5 Corbin Brescher 8 3:12 Jessica Reed 8 4:35 6 Hughes Benjamin 11 3:12 Belinda Loo 41 4:45 7 William Reed 19 3:24 Autumn Grieb 6 4:45 8 Max Perlstein 8 3:23 Whitney Viltz 31 4:47 9 Christopher Matise 10 3:28 Eleanor Gallagher 52 4:59 10 Larry Schlueter 63 3:25 Emily Giammolva 7 5:07
Photos by George Waguespack
[ 23 ] Footprints May/June 2010