Footprints September/October 2009 The Newsletter of the Track Club

Cross Country in the City

Photos by George Waguespack. The New Orleans Track Club sponsored the New Orleans Metropolitan Championships held Saturday, October 17, 2009 in City Park.

What’s Inside Columns Letter from the Editor 3 Letters to the Editor 3 Photos from the Past 3 Race Director’s Report 4 Volunteers 5 In Memoriam – Judy Lasseigne 6

Established 1963 Features P.O. Box 52003 New Orleans Metro Championships 7 New Orleans, LA 70152-2003 More Cross Country 9 Voice: (504) 467-8626 Why I Run 10 Fax: (504) 469-9268 Chip Timing – How It Works 11 Email: [email protected] *Don’t* Let the Chips Fall Where They May 12 Web Site: www.runNOTC.org Getting to the Line 13 Patellofemoral Dysfunction 14 The New Orleans Track Club is a non-profit organization Runner’s Nutrition 15 whose purpose is to promote fitness and in the Redefine Your Boundaries of Running 16 community. Race Reports NOTC Board of Directors 2009-2010 Expatriate Race Report 17 Officers Reach the Beach Relay 18 President – Aaron Boudreaux RiverShack Run 19 Vice President – Kenny Mire Middendorf’s Manchac Race 20 Treasurer – Tony Stoltz UNCF Fund Run/Walk 22 Secretary – May King Susan G. Komen Race for the Cure 23 Members At-Large – Steve Attaya

Results – Joy Cohen

Bylaws/Public Relations – Doug Holmes Registration – Geoff Rose T-Shirts – Mary Stadler Footprints Editor – Billie Sloss Asst. Race Course – Rich Stolz Appointed Board Members Race Course – Louis Schultz Upcoming Race Schedule Start/Finish Line – Namon Huddleston Asst. Start/Finish Line – Steve Irwin November 2009 Photographer – George Waguespack A Run Through History Sun, Nov 15 Asst. Photographer – Ken Killian Turkey Day Race Thu, Nov 26 Merchandise – Faye Gomez Volunteers – Martha George December 2009 Asst. Grand Prix – Bryan Lewis/Ken Killian Ole Man River Sun, Dec 20 NOTC Administration January 2010 Executive Race Director - Chuck George (504-468-1488) Interim Administrative Asst. - Betsy Boudreaux (504-467-8626) Jackson Day Race Sun, Jan 10 Larry Fuselier Sun, Jan 17 The NOTC is a proud member of: The Wall Sun, Jan 31

February 2010 Elmwood Classic Sun, Feb 21 RnR Mardi Gras Sun, Feb 28

For race details and a schedule of other area events see the NOTC web site at www.runNOTC.org.

Footprints September/October 2009 [ 2 ]

Letter from the Editor Photos from the Past Billie Sloss, Footprints Editor Dear Readers: What glorious weather we had to end the cross country season. No one minds getting up early on Saturday if it means beautiful green grass, a view of the Mississippi River with ships going by, dogs running and frolicking and a hundred beautiful girls soon to be women running their hearts out in the sun. My daughter, Amanda, runs cross country for Lusher. This is her first year. I wonder if she knows of her good fortune. I've told her that when I was her age that girls were not allowed to run. But can she really comprehend that? Joe Warren (Dr. Joe) was the first to name all five of the She and all the girls have inspired me with their beauty, award winners in the photo and wins an NOTC ability and determination. Some run for fun or the merchandise item. Joe correctly identified runners as camaraderie, some run for their parents and some are Janet Earhart, Leslie Marley, Chuck George, Billie Sloss running because they love it and want a personal record. and Buster Matthews. Running has been an empowering force in my life for more Honorable mention goes to Richard Snow who correctly than 30 years. I am so glad my daughter has found that named the runners and the race as the 1983 NSTL (now power within her. This month four time winner of the Boston Stennis Space Center) Half Marathon (but after Dr. Joe). Marathon, Robert Cheruiyot of was quoted as saying If you have a photo from the past you would like to that "running saved my life." I believe that running saved my submit for printing in Footprints please send it to life too and it can save yours. [email protected]. See you on the road, Billie Sloss Letters to the Editor WOW!!! You have moved Footprints to a completely different place. This copy is truly worth printing - any plans to do so? I would love to have a magazine of this caliber for my bedtime reading. Thank you! - Laura Magann Great job with the magazine. I enjoyed the article about the exercise induced hives because I get them on occasion and have for the past 30 years. I never run with out Benadryl in my shoe. - Janet Earhart GREAT job Billie, I look forward to the next issue. Interesting stories, great layout and photo shots. - Aaron Boudreaux Very nice job. I was sorry when NOTC stopped printing Footprints. This is at least a step in the right direction. - Pamela Danner

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 Be the first to correctly name the person in the above P. O. Box 52003 photo and win an NOTC merchandise item. Send your New Orleans, LA 70152 answer to [email protected].

[ 3 ] Footprints September/October 2009 Race Director’s Report you walk the entire distance. The JC on the bike is much more efficient. I use the surveyors wheel only to denote the Chuck George, Executive Race Director location of the start/finish and mileage/km splits on the course. GPS, Cateye, Surveyors Wheel, Jones Counter, vehicle odometer, blind faith. The NOTC is in the process of certifying all of the courses we What do all of these have in common? All use annually. Several that have been certified previously are are used to measure race courses. Some due for recertification. Courses to be recertified include the are accurate and some are just blind Greek Festival 5K, the City Park 2 mile, 3 mile and 5K, and faith. the Audubon Park 5K and 2 mile (numerous versions). If you are interested and have a bike you are welcome to come I have been e-mailed or had conversation along. You may enjoy and be humbled by the technical with race participants stating that their procedures involved. Following the on-course measurement GPS or bike cateye shows a shorter or there are several hours of paperwork and forms to fill out and longer distance than the race distance. That said, a GPS and course maps to draw. Once done, the forms and maps are a cateye are not accurate enough for NOTC course forwarded to a USATF-RRTC certifier for review. Upon measurement. They may be good for your training run course approval a certification number is assigned to the course. but not for a race course. A vehicle odometer for course The certification is valid for ten years. measurement is blind faith measurement. For a school, church, community fun run all of these will suffice to the extent that one knows that the event is a "fun run." For NOTC races we exclusively use the Jones Counter in conjunction with a surveryor wheel. As most of you may not know what a Jones Counter is, please allow me time to explain accurate course measurement. Course certification by USA Track and Fields Road Race technical committee at present only approves courses measured via a Jones Counter (JC). The JC is a continuing revolution meter attached to the hub of the front wheel of ones bicycle. The meter rotates multiple times with each revolution of your front wheel. Without calibration the quantity of rotations is of no use. A GPS and Cateye can not be calibrated on a calibration course and do not take into effect the minute distance changes from streets that curve repeatedly among other factors. This can amount to quite a distance over longer races. The NOTC has a USATF-RRTC certified "calibration course" in place in City Park. The calibration course is 1000 feet long and was laid out by steel tape. For accurate course measurement you must first calibrate the Jones Counter to determine how many revolutions will equal one mile at that time. In doing so you ride the calibration course four times Jones counter mounted on front wheel of bicycle. and take the average number of revolutions for 1000 feet, then multiply that by 5.280 and a further "USATF error factor" of 1.001 to obtain your Working Constant pre-ride. You also need to include the time of day and the temperature. With that you can go measure your race course. You must either measure the course twice or have two bikes each with calibrated Jones counters. One bike is measuring while the other is qualifying the distance at each mile mark or other PAID ADVERTISEMENT mark (such as 5K and 10K) you wish to provide to the marked finish line. Upon completion you repeat the calibration procedure. The post-ride bike calibration if different from the pre-ride calibration must be considered if the working constant changed. The bottom line is the shortest route specified by either the pre or post race working constant as well as the shortest measurement of the two cyclists is the course for the race. Generally this distance variation is very short however for a certified course any difference is too much. A change in temperature will generally give a change in calibration. The post ride calibration also provides qualification for any pressure changes in your tires. The surveyors wheel is used to provide distance from a fixed structure to a measured location. This can be calibrated and used for shorter distance races however it would require that

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Volunteers Middendorf’s Manchac Race Aaron Boudreaux Kenny Mire Martha George, Volunteer Coordinator Ambrose Michaels Kristin Yeager Thanks to our many volunteers for Barbara Turner Lauren Polson volunteering your time to help produce Beth Crochet Loretta Hargrove our roadraces. Your help is greatly Bob Loop Louis Schultz appreciated. Bob Parrich Mario Lara Breyden Kelly Marion Loop If you volunteered for one of the below Bridget Champagne Martha George races and your name is not shown please Caroline Gray Martha Outler call Martha George at 504-468-1488 so Chris Cohn Mary Stadler that the list can be corrected. Claire Baglee Michael Gebhar Debra Royer Mike Duplass RiverShack Run Della Donner Nadine Steadman Aaron Boudreaux Joy Cohen Diana Roberts Namon Huddleston Alan McGillivray Katie Gray Duke Wolverton Patrick Peterson Alceda Manzo Ken Killian Ed Wilson Patty Patterson Alexandria Andara Ken Vicknair Flo Cannon Rachel Katz Ambrose Michiels Kenny Mire Gayle Cunningham Regina Jacobs Annie Soler Larry Aymami Gene Firmen Rick Montgomery Anthony Pigford Lauren Polson Geoff Rose Ruby Chaney Barbara Turner Leslie McDonald Goerge Waguespack Sam Landry Beth Houle Louis Schultz Henry Sill Sandy Johnson Betsy Boudreaux Mario Lara Jackie Wolverton Sarah Batchelor Billie Sloss Marjean Gohd Jan Beaumont Shawn Johnson Bob Lanteigne Martha George Joe Cummins Shaye Ranson Briana Parrich Mary Smith John Wilson Stephen Erwin Carmen Andara Mary Stadler Joy Cohen Steve Attaya Caroline Gray Melba Andara Karen Dennis Tom Sawyer Chris Cohn Mike Duplass Katelyn Price Tony Stoltz Claire Baglee Omar Sabre Ken Killian Tyler Jacobs Danny Hiedel Oscar Andara Ken Wollforth Dave Klein Phyllis Punch Della Donner Randy Houle Dudley Stadler Ruby Chaney Gayle Cunningham Santilla Victorian Geoff Rose Sean Brown George Waguespack Stephen Erwin Jack Hayes Steve Attaya Jackie Wolverton Susan Hooper Jan Beaumont Tim Jeansonne Jeff Gohd Tony Stolz John Melvin Vic VonHassel Josie Lyons

[ 5 ] Footprints September/October 2009 Volunteers (continued) Susan G. Komen Race For the Cure Ainsley Mumford Ken Killian UNCF Fund Run/Walk Alex Lunyong Kenneth Fruge’ Annie Soler Kenny Mire Aaron Boudreaux Kenny Mire Barbara Turner Kenny Wollforf Barbara Turner Laura Dody Beth Crochet Lillian Brown Betsy Boudreaux Louis Schult Betty Waguespack Loretta Hargrove Billie Sloss Martha George Billie Sloss Lou Moyer Bob Lanteigne Mary Stadler Bob Loop Louis Schultz Byron Adams Mike Duplass Bob Sylvester Madeline Brannen Caroline Gray Mike Hayden Caroline Barham Madeline Davis Carolyn Morris Namon Huddleston Caroline Barron Madison Prince Christopher Coves Omar Sabre Chris Cohn Marc Lopez Del Donner Pat Clancy, Jr. Christina Thomas Marjean Gohd Delanie Parker Patrick Boudoin Conner Timmerman Mario Lara Fay Gomez Phyllis Punch Conway Solomon Marion Loop Geoff Rose Rachel Katz Cory Elazab Martha George Gina Benedeth Randi Barge Darren Lin Mary Stadler George Waguespack Rich Stoltz Dave Klein Mel Werner Hilary Griffen Stephen Erwin Donnell Bailey Phillip Monteleone Jackie Wolverton Steve Attaya Dudley Stadler Namon Huddleston Jan Kobylasz Sue Rice Duke Wolverton Pat Clancy, Jr. John Rincon Terrey Perrault Elizabeth Holden Rebecca Bass Jonathon Bracey Travis Sackett Ellen Gardner Regan Nelson Jose Abadin AmeriCorp Group Emily Grote Ryan Nelson Joy Cohen Jack & Jill Group Gayle Cunningham Shelly Salmon Katie Gray John Ehret High School Geoff Rose Sherman Ban Kelly Morris Tulane Students George Waguespack Spencer Fruge Ken Killian UPS Group Isabel Loewenhardt Spencer Schus Ken Wollforth Jackie Wolverton Stephen Erwin Jamie Manders Steve Attaya Jan Beaumont Tina Childs Jan Kobylasz Will Farber Jen St. Paul Cabrini School Students John Wilson Country Day Students Jeff Gohd St. Martin Students Joy Cohen Tulane Students Josh Fresneda Whitney Bank Kaitlynn Arnoult

In Memoriam – Judy Lasseigne

Judy Lasseigne, former NOTC Board member and Footprints Editor, passed away Friday, October 9, 2009. She will be missed by the New Orleans Track Club family.

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New Orleans Metro XC Championship Chuck George, NOTC Executive Race Director The NOTC sponsored the New Orleans Metropolitan Cross Country Championship on October 17th at the City Park cross country course. Several hundred runners turned out to participate. As you can tell from the photos the course conditions were a bit muddy. A list of the top ten finishers in each division is posted. NOTC volunteers on hand to assist included George and Betty Waguespack, Ken Killian, Namon Huddleston, and Martha George. Thanks go out to the coaches and parents for assisting and taking the time and effort to support and bring your kids to the meet.

Girls Elementary Division - 2 Miles Place Name School Time 1 Victoria Young St. Benilde 15:51 2 Morgan Martin McGehee 16:16 3 Kelsey Mayer St. Dominic 16:37 4 Bmadeline Bienvenu McGehee 16:56 5 Gabby Terrebonne Ursuline 17:01 6 Samantha Daberkow Ursuline 17:03 7 Rachel Searria St. Dominic 17:06 8 Maddie Myers Trist 17:08 9 Logan Johnson St. Agnes 17:17 10 Anne Buchert St. Angela 17:24

Girls Junior High Division - 2 Miles Place Name School Time 1 Delaney Burst Newman 16:20 2 Chelsea James St. George 18:17 3 Marcquita Stalbert McDonogh #35 19:32 4 Grace Hebert Lusher 19:36 5 Jackie Stromeyer Dominican 19:54 6 Gabby Telleria Chapelle 19:54 7 Alex Muhlersen Chapelle 20:20 8 Madison Silva Chapelle 20:30 9 Julia Delesdernier Dominican 20:36 10 Rikki Shall Chapelle 20:56

Girls High School Division - 3 Miles Place Name School Time 1 Meghan Charbonnet Dominican 21:48 2 Sarah Carr Dominican 22:32 3 Whitney Mosel Dominican 22:44 4 Ellen Barkemeyer Dominican 22:46 5 Lisa Sailamoto Dominican 22:49 6 Kristen Guidry Dominican 23:11 7 Yoshino Sakamoto Dominican 23:19 8 Melaine Nicolay Chalmette 23:57 9 Kendall Klein Chapelle 24:33 10 Erin Romaine Ursuline 24:36

[ 7 ] Footprints September/October 2009 Metro XC Championship (continued)

Boys Elementary Division - 2 Miles Place Name School Time 1 Ben D'Antonio Christian Brothers 13:53 2 Patrick LaCour Christian Brothers 13:57 3 Nathan Cusimano Christian Brothers 14:01 4 Alex Ourso Visitation of Our Lady 15:14 5 Austin Howenstine Lusher 15:29 6 Luke Malter St. Catherine 15:36 7 Heath Feraci Trist 15:41 8 Mark Golay St. Benilde 15:43 9 John Hauck Trist 15:44 10 Stephen Shields Christian Brothers 15:53

Boys Junior High Division - 2 Miles Place Name School Time 1 Mason Koppens Brother Martin 12:39 2 Liam Fitzgerald Jesuit 12:43 3 Quinn Condon Brother Martin 12:46 4 Brett Spansel Jesuit 12:51 5 Benton Brown Brother Martin 12:59 6 Michael Cusimano Jesuit 13:00 7 Patrick Hoppe Brother Martin 13:06 8 Dustin Ward Jesuit 13:60 9 Trevor Lew Jesuit 13:08 10 Cobe Kirkikis Brother Martin 13:18

Boys High School Division - 3 Miles Place Name School Time 1 Phillip Aucoin Jesuit 17:34 2 Daniel Nally Brother Martin 17:40 3 Christian Clesi Brother Martin 17:41 4 Stanton Murray Jesuit 17:41 5 Fritz Metzinger Jesuit 17:48 6 Nick Franco Brother Martin 18:02 7 Sean Fitzpatrick Jesuit 18:03 8 Neal Fitzpatrick Jesuit 18:06 9 Stefan Schluter Brother Martin 18:07 10 Taylor Stevens Brother Martin 18:14

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A Runner’s Perspective A Dad’s Perspective Hannah Bernick, Newman XC Team Member Stephan Bernick Today is the day of the meet. I feel excited and scared-- Having run high school cross -country and track, I am both excited because meets are always fun, and scared that I proud and amazed that my daughter is running cross-country won’t do as well as my coach wants me to. in middle school! I remember the considerable effort required to stay motivated to go to and try hard at each On a usual Saturday I would wake up around noon, but today I practice. I remember the stomach butterflies before my first have to wake up at 6 in the morning, an hour before the bus race, and... I remember them at the start of my last race. leaves which ensures me enough time to get everything I need and prepare for the race. I wake up, put on my uniform, For me, distance running was as much a mental sport as it is then go downstairs to eat a banana and drink some water. a physical one. I don't recall running a workout or race where When I finish eating, I make sure I have everything I need: the thought of quitting didn't cross my mind at least once. It spikes, water, PowerAde, a snack, warm-up shoes, extra is quite an accomplishment for young athletes to consistently clothes and a towel. keep on running. I’m always in a rush the day of the meet because I have a Sometimes Hannah seems disappointed with her race results. fear the bus will leave without me. Once I’m on the bus I don’t know if that’s a result of her own expectations, or of though, everything is better and a listen to my iPod until we parental pressure, possibly brought on by sharing tales of my get to the racecourse. After warming up and stretching with own glory days. I am going to guess it is a mixture of both. my team, I line up at the start. I feel more excitement than fear now. What I wish for as a parent is that my children try their hardest (most of the time), enjoy the camaraderie of being The race starts: I’m going faster than a jog but slower than a on a team, not be crushed when individual or team goals are . I don’t want to be in front, but I don’t want to lose not met, and to savor success when it comes their way. the crowd, either. The hardest part of the race is the beginning because I don’t want to go too fast and walk at the end. At the one-mile point, I pick up my pace, but make sure I am saving enough energy for a sprint at the end. When my coaches and other people cheer for me, I always smile, but sometimes it makes me run faster at the same time. At the end of the race, I’ve given everything I have left and hope that I did okay and that my coach is pleased. For me, the best part of cross country is the end of the meet--being with my team, drinking hot chocolate and eating doughnuts.

When I first started running, I was so embarrassed I’d walk when cars passed me. I’d pretend I was looking at the flowers. - Samuelson

Amanda’s Race Day Amanda Sloss, Lusher XC Team Member On the morning of a meet, even though it's Saturday, I have to wake up at 6 a.m. so I can change into my uniform and eat a little breakfast. Once I am at the race site, I meet up with my team at the Lusher flag and we go and warm up. During the warm up, I go slow so I will not lose any energy for the race. When we get back from our warm up we stretch and go to the starting line as a team. I think over the course and make sure I know when to jog or sprint. Within a few minutes the race starts and I try and stay towards the front, but I don't always do as well as I want to or as well as my team wants me to. When I get close to the finish line I feel excited. At the last turn I sprint and pass other girls and that always feels good. When I get to the end of the chute, I get a card with my place written on it and I feel really proud of myself. Now I get to go eat good food and hang out with my friends.

[ 9 ] Footprints September/October 2009 Why I Run Why I Run Adam Hall Eric de Ronde It all started for me with a desire to run Several reasons: for health, for relaxing after a stressful day, the Crescent City Classic in 2007. the buzz of running in a race. Until that point my only experience with Running means the freedom of going where I want to go at running was when my coaches told me to the pace I want to go and being independent of most of the do it and I HATED it. I had all the typical automation going on around us. excuses. I have shin splints, bad knees, blah blah blah. A friend of mine (at the time also a non-runner) challenged me to a local race when I was living in Sweden. The race was In December of 2006 I made a decision to 8.2km, a weird distance but the route had some sort of run the big 10K in New Orleans. I had no historical significance for the town. After that it just kept idea how long a 10K was. You could have going from one fun race to the next, 5k and 10k's. told me it was ten, twelve, or but I was going to do it. I found a 13-week training guide for Last year a colleague inspired me to start running half a 10K and started out jogging for 30 seconds and walking for , and now I'm on my way to a full marathon and a 4:30 and repeating that process seven times and I would half Ironman after that... repeat that workout three times per week and every week I I was born and raised in the Netherlands, typical clumsy kid would add to the time I jogged and decrease the time I who was awkward with any kind of sports. At the age of 10- walked. 11, I played two seasons of tennis, mainly because that was I did my first 10K in just under an hour and it was official, I what my whole family, my best friend and his family was was hooked. doing. I spent the next year doing local road races and I just started After that all I did that could be remotely classified as sport shedding weight. I was back in the gym doing weights 3-4 was bicycling to school every day (about five miles), but as pretty much everybody did that I never considered it sports. days a week and running 5-6. Twelve months later I ran the CCC again, this time in 48 minutes and 45 pounds lighter, but After moving to the UK for studies and work I dabbled with a still had no clue what speedwork, fartlek, or recovery was. variety of sports like squash (racquetball as they call it here I believe), karate, floor hockey and mountain biking. Then I got into this stuff in the start of 2008 and my fitness is at a whole new level. I am in the best shape of my Moving to Sweden brought me to running after being life. Last winter I decided I was going to attempt my first challenged by a fellow non-sporting person to a local race. It marathon and in December I ran my first marathon in Disney stuck. With a few breaks due to moving and other life- in 4:05, then three weeks later ran the Mardi Gras Marathon interrupting events including moving to the US, I'm now past in 4:18. In April I did the New Orleans 70.3. This winter I am my second half marathon and on my way to a full one in training for the and the Inaugural Rock N January of 2010. Most of my running is now in support of my Roll Mardi Gras Marathon, then New Orleans 70.3 again and new found passion for with the goal of completing Ironman Florida next Fall. a half Ironman in 2010 and possibly a full one later on (2012 in NOLA?). What keeps me running is the constant challenge. Everytime I go out to run something is different. Maybe it is the temperature, the course or how I feel, but every run is unique. I can escape into my own thoughts or my iPod. I can Why I Run converse with good friends or total strangers. I can forget I run because it makes me feel like I'm a kid again. about things that are troubling me or find solutions to problems that have been bugging me for months. Running is I also run because my grandfather (Frank King), who is 86, what you make it...competitive, relaxing, intense, still runs 5K races. I ran a 10K with him this spring on the therapeutic. gulf coast and after I was done, Scott (my boyfriend) and For me, to start out with a training plan and make it to the I ran back to cheer for him. He was about 400 meters starting line of a Half Ironman or a Marathon tells me I have from the finish line and we saw another "older" man already won because I know I already put in all the hardwork. coming up to him from behind. We were worried he'd Not because I had to, but because I wanted to and I know it beat my grampa. He passed my grandfather but then makes me a better man for my wife, my family and my slowed down a little bit and said "let's finish together." daughter on the way. My grandfather was very exhausted at this point but managed to ask him, "how old are you?" The man replied "70." With that my grandfather took off in a sprint (realizing that the man was in his age group - 70 and over) and said "I'm sorry, but this is a RACE!" He beat the 70 yr old and won his age group. Why I Run I don't know where I'll be when I'm 86 or 76 or 66, for that I run so I can see my children grow old. matter, but I sure hope I inherited his running genes!! - Rickie Schaefer - May King

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Chip Timing – How It Works unit records each chip's identification tag and the time it Bob Lanteigne, FAST Athletic Scoring and Timing, Inc. was received. This information can be transmitted to the You've laced the plastic doo-hickey into scoring software as it is received your running shoe laces or wrapped the or downloaded later. In either thing-a-ma-jig around your ankle the case the control unit will save all morning of the big race. You've been of the chip identification tags admonished not to forget it ("No chip, no and times locally. score!") and been corralled after the race until you give it back. You know it's That's it for the actual data needed to get timed and scored but do collection. The next part of the you really know what's going on inside process starts when the chip tags that little electronic device? and times are loaded to the scoring software and results and awards are calculated. I'll describe that process in another This article will present a simplified explanation on how chip article. timing systems work. The particulars will describe the RFID Timing System used by FAST Athletic Scoring and Timing, Inc. What About Me? but the general principles are the same for ChampionChip and other chip systems. Why should I, as a participant, care about how this system works? The answer is that for this system to work smoothly System Components and efficiently each participant is responsible for handling his or her chip correctly. That means the following: The Chips Don't assume that your "personal chip" will work A chip timing system is  everywhere. If you want to use a personal chip be composed of several sure to check in with the scoring staff and find out if components. The part you're it will work with the system to be used at the race. probably most familiar with is To be safe just pick up a chip at the event. what is usually called the "chip." This is worn on your shoe  Only wear the chip that has been assigned to you. If or ankle, the closer to the you have two bib numbers and pick up two chips ground the better. The chip is make sure you wear the correct bib and chip. If actually a plastic housing which your name is not on the bib or chip envelope and contains an RFID transponder inside. The transponder is a you're not sure which has been assigned to you ask device which, when energized, broadcasts a radio signal someone at Registration. which contains its unique identification tag. That's it. It  Wear the chip in the proper location. Lace the chip doesn't have to be "activated" when you pick it up, or into your shoe laces or tie it with the provided "calibrated" to report the correct time, but it does have to be plastic fasteners, or, if the chip is mounted on a close enough to the timing mats to be read. Please don't strap, wrap the strap low on your ankle. The closer wear it around your wrist or slip it in your short's pocket! the chip is to the timing mats (which are on the The Mats ground), the less likely that the system will miss you as you run through. You might wonder how that chip get energized. It's not self-  When you cross the finish line make an effort to step powered and contains no on one of the mats with the foot on which the chip batteries. The answer to that is attached. Try to avoid running along the edge or question brings us to the next to the outside of the mats. Also, listen for the component--the antenna mats. chirping sound from the control unit indicating that Those rubberized mats you might a chip has been read. have waved your chip over at the  Make sure to return the chip after you've finished expo when you picked your race the race. If you need help with chip removal let one packet up and that you cross at the finish line (and maybe the of the chip retrieval crew know and they will assist start and other points in the course) contain embedded you. antennas. Each mat contains two different types of It's not complicated but it is as important for you to do your antennas: transmit and receive antennas. The transmit part as it is for us to do ours in setting up and managing the antennas broadcast a signal that energizes any compatible equipment. Working together we can get more accurate and transponders in its field. Once energized the transponder timely awards and results reports. broadcasts its unique identification tag. The receive antennas then capture the identification tag and pass the If you have any questions or comments about this article you information downstream to the control unit. can contact me at [email protected].

The Control Unit Ed. note: FAST will be timing and scoring the upcoming The component that completes this system is a control unit. NOTC long distance races: the Ole Man River Half-Marathon If you look around the antenna mats at the next chipped race and 5K on December 20, the Larry Fuselier 25K, 10K, and 2 you run you'll see a number of enclosures with cables leading Mile on January 17, and The Wall 30K and 10K on January 31. to the mats. These control units provide power to and control the antennas. As the chips cross the timing mats this

[ 11 ] Footprints September/October 2009 *Don’t* Let the Chips Fall Where They I hit the jackpot pretty quickly when I talked to the guys setting up the finishing mats: One of them had just seen a May chip and tossed it into one of the buckets by the finish. As I confirmed a little later that morning, it was mine. Kelly Nicholas The obvious lesson: Don’t hop over barricades at races So there I was, right before the start of because they’re there for a good reason and it’s a great way the Mardi Gras Half Marathon, warmed to break something you’ll want to use later. But it’s also a up, stretched out and rarin’ to go for a good idea to ensure your chip is secured to your shoe. I’d solid race. I hopped over a center-area never had problems with plastic ties before, and can’t say barricade to greet some volunteers, whether I had left a little slack and that’s why it broke off, ditched my tights in the bag I’d stashed but I will say I’ve been a full-on through-the-laces gal as far under their work table, and headed to the as race chips are concerned ever since. line. While bending down to perform my pre- Ed. note: That was Bob who found and returned Kelly’s chip. race ritual shoelace tightening, my breath tightened too as I realized my timing chip had popped off. Although I had waited until getting to the Dome to attach my chip with the Running is a way of life for me, just like brushing my provided plastic tie, since then I had walked all over the start teeth. If I don’t run for a few days, I feel as if area. My warm-up jog had taken me several blocks away. something’s been stolen from me. And it was ten – no, NINE – minutes to gun time. - John A. Kelly I know now and knew then if I didn’t run the race, or ran it without a chip and wasn’t timed, that it would be disappointing but wouldn’t make a big difference in the grand scheme of things. So I tried remaining calm. Knowing that Putting miles in your training log is like putting money in running back to the Holiday Inn was out, I crossed my fingers the bank. You begin to draw interest on it immediately. and quickly started asking anyone who looked official if - Hal Higdon they’d picked up a chip.

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Footprints September/October 2009 [ 12 ]

Getting to the Line There was no question I was going to be a bottom feeder in my age group at Worlds. I was a tail end qualifier at Nationals JJ Waguespack and the top guys were running faster opening 10K's at 50+ years old than I ran as a pure runner in my 30's. It was five The year was 1999. The race production months till race day and I knew I had to really push the company I was partners in had spent the training. There's no need to explain summer training in New previous five years working it's way Orleans, suffice it to say that the more I pushed the mileage, through the ranks of local, regional, and seems like the slower I got. The time was drawing near and national races, won the bid and it was eleven days out on my final twelve-miler, just jogging was charged with the production of that along less than two miles out and pop goes the left year's World Championship. Like a lot of hamstring. It was like being shot in the back of the leg and sports on the amature level, getting to just like that I could smell my race going up in smoke. Ice, World's involved qualifying at specific heat, massage, and enough Advil to cause a bump in their competitions by placing at the top of your stock price was the daily routine and two days later I tested age group. Even though I had been the leg on the bike. The good news was I could ride with no locally for six years, the problems, the bad news was I couldn't quite walk yet. A few thought of racing at this level never crossed my mind and I days later and six days out it was time to try a run, or more had assumed this was out of reach for an average athlete like like a run/walk for 3/4 mile with a closing 3/4 mile of me. However, while producing the race that year it became continuous, painful jogging. Two days later I managed two apparent that even though I'd never have a prayer of winning miles straight with less pain and knew that come hell or high my age group, I was actually faster than the tail end athletes water I was going to take my shot. The next day was travel in my age group and maybe it worth taking a shot at this. and rest and the following day was a final attempt at So the seeds having been planted I embarked on the running. Three miles up and down the North Carolina hills at qualification journey and the year 2000 found me at Duathlon an easy pace and I could feel the tightness but the majority National's looking to race my way into a World's slot. Now of the pain was gone. even though Duathlon is a red headed stepchild of a sport Race day was here and the black cloud that had been compared to Triathlon, Nationals always drew a respectable following me around for ten years decided to have it's final field at the top end of the age groups and the competition is laugh. This time it was the weather. The day started with mid pretty stiff. As a result the end of the day found me still 60's and a foggy-misting rain that kept the roads and athletes looking as I was just about a minute and a half too slow to wet throughout the Pro and Junior races all morning and beat out the last qualifier and like a true Saints fan all I could contributed to sending a couple pro women to the hospital in do was to "just wait till next year". So not to be beaten I crashes. By 3:30 when the age group races went off it was a trained and I raced and the year 2002 was soon upon me solid rain. The second lap 10K opening run had few flat spots where once again we had won the rights to produce Duathlon in it and some of the downhills were downright scary with the Worlds in the U.S. I was in the best shape of my life that rain and so steep that you felt you were going to go down if year and ready to tear it up at Nationals. The main problem you attempted to slow down and control your speed. A couple of course was that because Worlds was in the U.S., athletes of the climbs were brutal but I knew they would be much were coming out of the woodwork to qualify and once again worse on the second run with dead legs. While the run was there was about a minute separating me from that last slot. challenging, the bike course had the potential to be So close and yet so far. downright dangerous. It was two laps of about twelve miles The years passed and I laid off cycling for about five years to each and there were four downhills with a sharp turn at the concentrate on running till early in 2008 when a news flash bottom. There were a reported 59 curves or turns per lap and raced across my computer and the spectre raised it's ugly while it rained during the run, it poured during the bike to head once again. The Duathlon World Championship was the point there was water washing across the road at several coming to the United States in 2009. Like a junkie needing a points. A couple of the climbs were brutal, especially by the fix I knew had to take another shot at it. Out came the bike second lap but I was just happy to survive the bike without from it's bed of cobwebs and dust in the corner of the garage crashing as I made it to the final transition. The rain had let and onto the roads. A year of training later and there I was up a bit for the second run but the hills had not. I was toast in Richmond, ready to race Nationals. There were twelve as usual but kept pushing for the final 5K, running scared to slots available. There were nearly 100 athletes in my age keep the few people I passed on the bike from running me group alone which was double the field I faced in 2002 and down before the finish. Anyone who's run a marathon can the high temperature on that April day was expected to hit a appreciate the final 5K at a duathlon of this distance because record 95 degrees. The opening 10K went pretty well with a it's the same feeling. It seems it will never end but eventually 41:30 but less than a mile into the bike I got cramps and it does. fought them for the entire 40K ride. Coming off the bike I was In the end I managed to stay a bit out of the cellar finishing dehydrated, I was toast, I was crawling. There were out and 28th out of 35 with a 2:10:35. It seemed more like a survival backs on the where you could tell where your test than a race but was fitting given the journey it took to competition was and the time I had made up on the bike was get there. As a typical athlete I look at all the ways it could evaporating quickly to the better runners and the heat. It was have been faster and all the things I could have done better, deja vu all over again with a 1/4 mile climb to the finish, and but like a junkie, all I can think about is my next fix. Just several guys with a 50 on the back of their leg were running wait till next year! away from me at the end as I crawled up the final hill. As they walked me to the medical tent a buddy of mine who finished earlier came in with the official count, 11th place, 2009 Worlds here we come.

[ 13 ] Footprints September/October 2009 Patellofemoral Dysfunction I have found in my practice that maintaining good strength in the quadriceps muscles, particularly the vastus medialis, can Christine Keating, MD help prevent patellofemoral dysfunction by helping to stabilize the patella (the knee cap). The vastus medialis is Has anyone ever told you that you were the muscle that helps with the terminal extension, it helps going to have bad knees because you run? fully straighten your knee. You also need to improve I am a doctor and a distance runner and flexibility by stretching your hamstrings and Iliotibial band. get told that constantly. My response is Simple straight leg raises can help strengthen your quads. It that there are far worse culprits of knee is also important to remember RICE, which stands for rest, damage than running such as obesity. ice, compression and elevation, especially when you have an Knee injuries are common but can be acute flair up of pain. prevented and/or managed. Patellofemoral dysfunction, aptly nicknamed "runner’s knee," is one of these very common and painful injuries. In a healthy knee the kneecap glides smoothly back and forth when bending and straightening the knee. Patellofemoral dysfunction occurs when the kneecap is pulled out of place, or its track, and rubs against the joint, which in turn irritates the surrounding tissues. Pain is usually felt when you bend your knee because with the knee flexed there is more pressure between the patella and the femur. Many times patients complain of pain climbing stairs or when sitting or getting up from a chair. Often times a popping or grinding sensation is felt, sometimes there is swelling. There are several contributing factors to this condition, among them inadequate muscle strength and muscle balance, an increased Q angle (measurement of angle between quadriceps and patella tendon), and a high arch of the foot. Our quadriceps are our knee extensors. Our quads consist of four muscles, the Vastus Lateralis, Vastus Intermedius, and Vastus Medialis, and the Rectus Femoris. The quadriceps are what keep the kneecap in place and if any one of the four muscles from this group is somewhat weaker it creates an imbalance. Usually the outside muscle overpowers the inner medial muscle (vastus medialis oblique, VMO) pulling the patella off track.

Footprints September/October 2009 [ 14 ]

Runner’s Nutrition Stocking the Runner’s Pantry Danielle Paciera, RD, CCN High Quality Carbohydrates There comes a time in many runners’ lives Colorful starchy vegetables like sweet potatoes, winter when quality becomes more important squash such as acorn squash, butternut squash, and than quantity and enjoying runs rather spaghetti squash; beans and peas of every kind like red, than logging miles becomes the focus. white, black, and even adzuki beans, lentils, chickpeas, While there are many factors that affect etc; whole grains like rolled oats, quinoa, wild rice, how a runner feels during a routine run, a brown rice, cracked wheat; sprouted whole grain or race, or even a marathon, one of the 100% whole grain breads such as Ezekiel and Alvarado most influential is diet. Street bakery; whole grain breakfast cereals such as If you are like most runners you might some Kashi, Nature’s Path, and Cascadian Farm notice that in the weeks that your eating habits are better, varieties; whole grain crackers like Wasa, Rye Vita, your runs seem easier. You most likely will be able to run RyeKrisp, AK-Mak. longer before becoming fatigued and run faster without much High Quality Protein thought or effort. These are a few of the many benefits that come with a solid sports nutrition plan. Diet is the most Fish (salmon, tuna, mahi); seafood (shrimp, crab); effective, reliable, and consistent performance enhancer organic edamame, tofu, tempeh; free range eggs, available; and, it doesn’t cost an arm and a leg. Yet despite chicken, turkey and other lean meats such as filet from the obvious impact of diet on performance, runners as a grass fed beef or bison. group have some of the worst eating habits of all athletes. Healthy Fats One of the most common mistakes many runners make is Oils: olive oil, sesame oil, almond oil, coconut oil; nuts focusing on diet only a day or two before an event instead of and seeds: walnuts, almonds, pecans, pistachios, Brazil every day. Diet is certainly important the day of and even nuts, pepitas, sunflower seeds; nuts and seeds butters: the day before the event, be it a 5k or a marathon. Yet, it is almond butter, peanut butter, tahini; avocados. never more important than during training. Fruits and Veggies Athletes compete like they train. If a runner is not fueling Dark green leafy vegetables such as romaine lettuce, well for training runs, that person will be less likely to kale, spinach, mixed greens; cruciferous vegetables like accomplish speed and distance goals consistently and broccoli, cabbage, Brussels sprouts, and cauliflower; effectively. Think about it, would you expect to run a plus more veggies of every color and texture; colorful marathon at an 8:00 pace if you never ran faster than a ten fruits such as berries, cherries, peaches, and plums, minute pace in training? For many it is very hard to run even pears, and apples; locally grown produce like satsumas, an 8:30 pace when running on empty or running on bad gas grapefruits, and oranges. during an everyday run. The purpose of training is to improve performance, but fruits and vegetables, beans and peas, nuts and seeds, and without the proper fuel for training runs peak performance whole grains. Along with energy such choices deliver will be less likely during training and therefore even less antioxidants and anti-inflammatory agents. likely in a competition. It may help to compare the body of a runner to a car. When a car has bad gas it may misfire, idle Runners should start with breakfast and follow with regular poorly, hesitate, and stall when accelerating. The engine wholesome meals every 4-6 hours with snacks in between may even heat up and shut off. Often a car that has had bad meals, ideally fueling about every three hours. At least two gas winds up in the shop ultimately costing more money and of these ―fuel breaks‖ should be before and immediately wasting more time than it would have taken to go out of the after running. Each meal should contain vegetables and/or way to get the best fuel for the vehicle in the first place. fruit, quality protein such as fish and seafood, wholesome carbohydrates, and plant based fats such as avocados, olive A body that has been fed an unhealthy diet consisting mainly oil, nuts, or seeds. of pre-prepared or processed foods is like an engine that has gotten bad gas… Because the fuel isn’t delivering the needed In order to put this into practice it is important to make sure nutrients the body may idle, stall, or shut off, for example, that the kitchen is stocked with healthy choices. After all, taking longer to reach normal speeds, hitting the wall too how can anyone expect to eat healthy if healthy food isn't soon in a long run, heating up too easily, or simply not available? This starts with regular trips to the grocery. If you running well in everyday runs. Just like cars need to go into don’t have time to schedule a private grocery store tour to the shop, poorly nourished athletes get ill more frequently learn how to best navigate through the grocery with ease and and are more likely to become injured. avoid the dangers lurking in the aisles, here are a few tips to ensure that the best choices wind up in your basket. Put in perspective—even if a runner can push through and still make good time or log the miles when being poorly fueled, Choose foods with the least number of ingredients on the those runs will most likely feel harder and won’t be as label. For example, a Larabar has 2-6 ingredients depending enjoyably. What is the point of running if it isn’t enjoyable? upon the flavor, while a Myoplex Lite bar has 20. Knowing what to eat and when to eat it in order to fuel the Avoid foods with words that you cannot pronounce and body for running is not rocket science. The best fuel for the ingredients you can’t identify. If you were walking down the runner’s body without a doubt is pure unadulterated street and saw a strange object, you wouldn’t put it in your wholesome food found in its most natural state such as fresh mouth would you? Of course not, but we do often do this

[ 15 ] Footprints September/October 2009 Runner’s Nutrition (continued) Redefine Your Boundaries of Running when choosing many packaged foods available today. Raven Bailey, President/CEO Bailey Institute Read ingredient lists of everything you put into your basket. Why do elite endurance athletes If a food has any of the following it is better left on the shelf: incorporate regular massages in their high fructose corn syrup or corn syrup, hydrogenated or training? To help them have peak partially hydrogenated oil, artificial coloring, preservatives performances. The overall objective of such as sodium nitrite, and artificial sweeteners such as regular massage sessions is to help the acesulfame K, aspartame, saccharin and sucralose. athlete reach optimal performance through injury-free training. The main Because diets high in sugar can worsen inflammation and lead difference between sports massage and to heart disease, diabetes, and weight gain, it is best to avoid other massage techniques is that it products with added sugars. Manufacturers are required to directly targets and reduces tension in list all of the ingredients contained in the product by weight. muscles and joints that are affected by So if sugar is listed anywhere other than at the very end of athletic use and injury. The key to getting a massage is not to that list it is best to avoid the product unless it will only be wait until you're injured or you've just run a hard race, like a used occasionally and in small amounts. marathon. When shopping for grains ideally only whole grain products Some great benefits to getting regular massages are: Shorten should wind up in the basket. To identify whole grain recovery time between workouts and racing, loosen muscles products look for the word whole in front of the flour used to that have contracted with continued use, reduce the chance make the product in the ingredient list. For example, a of injury, improve range of motion and muscle flexibility, whole grain wheat bread will list whole wheat flour instead of resulting in improved power and performance. enriched and/or unbleached flour. Products that list unbleached, bleached, and/or enriched flours are not whole When you consider the benefits of massage, the cost is well grain and are better left in the grocery. worth it. You can have the best shoes money can buy, but if your hamstring is so tight that you're hobbling when you run, Half of what you eat should be fruits and vegetables so make you might as well be running in flip-flops! And race directors sure that when you are shopping half of the food in your don't refund entry fees, even if you're too injured to race. basket is fruits and vegetables. Okay, now you're convinced! A quarter of what you eat should be quality protein, so make sure that your basket is a quarter of the way filled with Wait! Before you run off to go get a massage (pun intended) quality proteins such as fish (salmon, tuna, Mahi), seafood let’s find the right massage therapist for you. An effective (shrimp, crab), eggs, organic low fat Greek yogurt and training program should include regular massages but finding cottage cheese, edemame, chicken and turkey, lean meats the right therapist will be harder then running your first 5K. A such as filet from grass fed beef or bison. massage at your local spa might help with the hang over from the post race party, but not much with your performance. It's A quarter of the food you eat should be quality important that your therapist has an understanding of carbohydrates. This unfortunately is where many people go anatomy and kinesiology, combined with a knowledge of wrong as the carb portion of the cart outweighs the fruits, which muscles are used in running and which are likely vegetables, and protein. Make sure that you aren’t walking candidates for trouble. away with more than you need in this area. Cut back if needed to allow for more vegetables and fruit. Of the If you've never had a massage before, keep these points in carbohydrates coming home in your basket be sure to include mind: Although the experience will be pleasurable overall, be legumes (beans and peas), fresh fruit, sweet potatoes, winter prepared to feel some soreness during your session. Plan a squash, and whole grains such as rolled oats, quinoa, brown massage on your off-running day. Don't be afraid to talk to rice, wild rice, buckwheat, barley, and rye in addition to the the therapist about know how you're feeling, particularly if regular whole wheat products. the therapy becomes too uncomfortable. If the massage brings tears to your eyes, it isn't doing you any good. Make sure you're well hydrated going into the massage and drink plenty of water as soon as the massage is finished. When people ask me why I run, I tell them, there’s not really a reason, it’s just the adrenaline when you start, Raven Bailey, licensed massage therapist for the past twelve and the feeling when you cross that finish line, and know years, owns the Bailey Institute of Muscular Therapy in Old that you are a winner no matter what place you got. Metairie and City Park. He is also a Sports Massage - Courtney Parsons Instructor at Delgado Community College. He’s currently training for the Mardi Gras Marathon 2010. He can be reached at 504.488.7554 or [email protected].

―We can lay it on the line, bust a gut, show them a clean pair of heels. We can sprint the turn on a spring breeze Every time I walk out the door, I know why I’m going and feel the winter leave our feet! We can by God, let where I’m going and I’m already focused on that special our demons loose and just wail on!‖ place where I find my peace and solitude. -Quentin Cassidy in Once a Runner by John L. Parker, Jr. - Sasha Azevedo

Footprints September/October 2009 [ 16 ]

Expatriate Report Bryan Lewis, NOTC Grand Prix and Ex Pat Event: Lausanne Marathon Location: Lausanne, Switzerland Date & Time: 25 October 2009 – 10:10 am Course Description: Out and back course along banks of Lake Geneva. Except for the small towns we ran through, the course was simply the lake on one side with the Alps in the background and the steep hills lined with row after row of grapevines on the other. The vineyards are considered a UNESCO World Heritage site for their age as well as the unique terraced farming. Quite stunning to see (at least for the first half). Weather: Upper 50’s and overcast, but humid. Overall Bead Rating: Comparing the race to beads you might except for a large public market place on Saturdays where get at a Mardi Gras parade, I’d say this race would be some of the name of the game is cheese and chocolate. Lots of the nicer beads you keep in the attic for a few years. But, cheese and chocolate! Of course, there is an abundance of eventually they get donated to charity, much like the beads watch shops (thought about picking up a Rolex, but they are with a nice plastic medallion from an Orpheus parade. just as expensive in Swiss Francs) and Swiss army knife vendors. (By the way, the Swiss army uses public transport. Race Commentary: Since my last race report (Dinosaur 10K – We were quite surprised to be on the train to Montreaux with Deal, England) I geared up for Lausanne by running a couple a battalion of Swiss troops and their big guns…stored in the local London area events. First, in September, I ran the overhead bins next to our diaper bag!) Great Capital Run 5K in Regent’s Park. The most interesting bit about this race was that when you registered you had to The marathon organization ran like a Swiss watch. Everything choose a side: England, Australia, or the Rest of the World. was well laid out at the small expo. Runner’s premiums (The race corresponded with the Ashes Cricket tournament included a nice t-shirt, a small backpack, first aid kit, between England and Australia. I think England won but with multiple magazines (all in French), and best of all your choice cricket being as boring and drawn out as it is no one ever of a bottle of locally produced red or white wine. All race knows. Each side received a different color technical shirt in numbers had the participants name printed on them which I the mail prior to the race that you were supposed to wear found amusing when the crowd kept yelling, ―Allez, allez, during the run. And, then scores were tabulated for each Breeyan.‖ team. To make it even several elites were invited to The race started out downhill and I stayed just behind the 3- represent their team. Australia finished first followed by the hour pacer for much of the first half. (The pacers were very Rest of the World and then England. It was a very cool sight easy to see in this race as they wore large balloons strapped to see everyone wearing one of the three colored shirts. It to their backs. Luckily, there wasn’t much of a breeze.) As made everyone feel more involved in the event. mentioned earlier, the first half was enjoyable. The scenery At the end of September I ran the Sony Ericsson Run to the of running through the vineyards on one side and the Lake on Beat Half Marathon in Greenwich, home of the Prime the other was inspirational. Unfortunately it looked the same Meridian. This race advertised itself as something of a coming back and I could have used more of a distraction science experiment trying to prove the theory that music when the cramps settled in at mile 24. (Of course I only enhances performance. Much like the Rock-n-Roll series knew it was mile 24 due to my trusty Garmin. The course there were multiple bands and music stations on the course. was marked in kilometers. I still haven’t figured out how to What was unique to this run was the encouragement for pace myself in km’s.) After power-walking for a few hundred participants to wear their MP3 players to fill the gaps on the meters I managed to make it back to Lausanne and finish in course between bands with music. The race also provided a front of the Musee Olympique (Olympics Museum – Free to downloadable soundtrack of up tempo songs for free on their runners with race number) in 3:07. As with many other website. (Of course this type of thing would not be condoned marathons a mat was placed a tenth of a mile from the finish by the RRCA in the states.) Regardless, I forgot my iPod and and a race announcer called out your name. But, even better ran a PR anyway on a hilly course. than that, the digital clock also showed your name and finishing place. After the race you could go to the marathon Back to Lausanne. Lausanne is the home of the International website to see the finish line footage. (Nothing like watching Olympic Committee and located in the Southwest corner of yourself stumble across the line!) Switzerland. Topographically, the town is in the foothills of the Swiss Alps and benefits from a mild climate due to the The finish line area included multiple vendors for all types of influence of Lake Geneva. It is often considered part of the food, including more cheese and chocolate. There was also a Swiss Riviera. Due to the proximity to France, this part of beer vendor but, of course, unlike NOLA, none of it was free. Switzerland is French speaking and also produces similar Overall I was pleased with the race and would recommend it wines to France. (Although if you go to the wine store if just for an excuse to drink wine and eat chocolate. looking for Swiss wines you likely won’t find any. Switzerland Next race on the agenda: Considering Seville Marathon in exports only 1-2% of their wines. I guess that means they February. drink the other 98%!) The town itself is relatively quiet

[ 17 ] Footprints September/October 2009 Reach the Beach Relay little over 25 hours, maintaining an average 7:17-7:20 min/mile pace. Wow! And who would’ve thought us Karah Lindbergh Southern folk could tackle those rolling hills and cold the way we did!! From the flatlands of New Orleans and the South to the rolling hills of New As far as my personal experience, it was one of the best Hampshire came two teams, Fleur de experiences of my life. I was nervous about running with Feat! and Fleur de Feet!, two of more such a talented group of runners and was hoping that I was than 400 teams to participate in the trained in my miles enough and wouldn’t slow this group Reach the Beach Relay in New down. I was nervous about the cold, I was nervous about the Hampshire’s beautiful terrain of New hills, but it all ended up just coming together. Everyone kept England. Completing 200 miles from reassuring me that they were not worried about ―winning the Cannon Mountain to Hampton Beach, that race‖ but just having a good experience with the group. I was our goal. had the pleasure of being the final leg and running through the finish line at Hampton Beach with our teams cheering us Our team captains divided us up based on similar paces for a through the finish! Personally as well as athletically, I think half marathon so that we could start at the same time and we all ended up balancing each other out. What a beautiful hopefully end at similar times. Our teams were composed experience, and I think we all agree that we would do it mainly of New Orleans-area runners, many of whom run with again in a heartbeat! Catch 22, and some who were new to the group. About the Reach the Beach Relay: The Reach the Beach (RTB) We all flew into the chilly winds of Boston at varying times on Relay is the longest distance running in the United Wednesday and Thursday, September 16th and 17th. Our States. The relay takes place at the start of the New England teammate Alexis lives just outside of Boston and was kind foliage season. Teams that can have as many as twelve enough to open her house to us and provide us with a place to people or fewer than six people rotate through 35 transition store our belongings before we departed on our 24-hour areas as they cover the approximate 200-mile distance of the adventure. We had our last ―real‖ dinner for the next 48 race. On a twelve person team each relay team member runs hours at a barbecue joint called Redbones, then we packed at least three legs of varying lengths and difficulty, covering all we would need (or that would fit in the van) and headed an average total distance of about seventeen miles. Ultra to Lincoln, N.H., a town near the starting line. We awoke to teams that have closer to six runners run much farther in have our team meeting on Friday morning, receive our team distance. The runners rotate in a set order once the race ―504‖ shirts, and get pumped about our upcoming run. We begins and are obligated to follow this rotation until the final then loaded up our vans with our teammates and headed to runner Reaches the Beach! Check it out at Cannon Mountain. www.rtbrelay.com. Cannon Mountain was chilly and foggy with a drizzle at the start. At 2:20 p.m. on Friday, Sean Fitzwilliam and Brian Jackson led our teams off onto the journey into the tree- lined path of Franconia Notch State Park. The route was through picturesque towns in New Hampshire. There were 36 legs of the relay, eleven or twelve people per team, with each team split up into two vans. It took about eight hours for all our team members to finish their first legs of the run, and then it was time to start all over again. After one van full of teammates finished with their legs, we would either go cheer our other van on, or go try to munch on some fuel or take a nap. Taking a nap in a van with five other bodies is not an easy task. And as you could imagine, we got to know our van- mates quite well. As the temperature dropped into the 40’s and darkness fell we started adding layers of clothing and our reflective gear and blinky lights and ran through the night. The smaller towns along the way were very hospitable. Water, coffee, and soup were among the selections for a ―late night‖ treat at the stops. In the morning, although it was still chilly, the sunshine brought warmth that was very Team members, standing from left to right: Karah Lindbergh, Jeff welcome among our teams from the South. We pressed on Nittrouer, Teresa Jones, Andrew Lilly, Adrienne Truxillo, Jon Moses, through the little cities of New Hampshire until our final Jennifer Brizzolara, Sean Fitzwilliam, Brian Jackson, Bowdre runners reached their last leg. And what a beautiful sight Alverson-Banks, Rich Stolz, Tim Phillips, Kirsten Feil, Sarah Harelson and experience that it was to Reach the Beach! What Truxillo, Tom Sawyer, Alexis Wruble, Shawn Wilber; kneeling from left to right: Megan Broussard, Kelly Nicholas, Patrick camaraderie to see our teammates waiting at the finish line Melancon, Jace Gohres, Pablo Labadie; not pictured: Pablo Guth, on Hampton Beach to celebrate together! Santilla Victorian. Who would have known how right on our predicted finishing times could be, as we finished up 31st and 32nd out of 402 teams! And fifth and sixth out of 124 teams in the Mixed Open Men/Women division! Our teams ran continuously for a

Footprints September/October 2009 [ 18 ]

RiverShack Run Saturday, September 19, 2009, 7:00 PM RiverShack Tavern, Jefferson, LA Race Director: Chuck George, New Orleans Track Club Benefiting the Angel on Earth Foundation A field of over 500 turned out on a warm summer evening for the RiverShack Run. Brandon Wingate and Allison Moll led the way in the 2 mile, finishing at 10:38 and 11:47 respectively. Race highlights included plenty of Ci Ci's pizza, red beans and rice from the RiverShack's kitchen, Pepsi and Michelob Ultra Light Beer. The post race party inside the Tavern featured the Mustard Brothers Band. Proceeds benefit the Angels on Earth Foundation. 2 Mile Award Winners Place Male Age Time Female Age Time Overall Open 1 Brandon Wingate 35 10:38 Allison Moll 32 11:47 Overall Masters 1 Bryan Smith 47 11:20 Barbara Gubbins 49 12:03 Overall Grandmasters 1 Johnny McBride 50 12:20 Kathleen Welch 53 13:50 Overall Seniors 1 J. Roger Brown 61 12:45 Jamie Manders 64 19:10 Age Group 19-Under 1 Miles Zervigon 13 14:28 Brittany Dupre 16 14:46 2 Alex Monier 12 14:38 Aspen Irvine 12 15:22 Age Group 20-24 1 James R Penn 20 12:17 Tory Sciortino 23 14:15 2 Chuck Bretzin 24 13:05 Amber Malone 22 20:54 Age Group 25-29 1 Daren Brungardt 27 10:40 Megan Gubbins 27 12:09 2 Chaz Caiodo 28 10:49 Eva Lustigova 28 12:19 Age Group 30-34 1 Mike Fried 30 12:10 Jessica Morris 31 15:00 2 Teddy Lopez 33 13:11 Sarah Roberts 30 16:21 Age Group 35-39 1 Alberto Hernandez 35 12:20 Vanessa Blanchard 37 16:54 2 Richard Strasbourg 38 12:53 Michelle Smith 36 18:41 Age Group 40-44 1 Keith Balza 41 11:29 Shawn Holliday 44 14:25 2 Tim Irvine 41 11:58 Terrey Perrault 44 14:58 Age Group 45-49 1 James Miller 46 11:41 Mary Lambert 49 15:46 2 Bryon Adams 46 11:43 Paulette Reasonover 49 16:00 Age Group 50-54 1 John Hayes 50 12:25 Susan Manikin 52 15:20 2 Mike Dugger 54 12:57 Sue Rice 50 15:35 Age Group 55-59 1 Larry Price 59 13:04 Wanda Whitney 55 16:52 2 Terry Puglis 57 14:20 Marcia Finkelstein 58 19:44 Age Group 60-64 1 Ken Mire 60 12:59 Helene Price 64 20:17 2 Pat Clancy, Jr. 61 13:03 Jackie Wolverton 62 20:34 Age Group 65-69 1 Tad Jurgens 67 13:54 Sandy Giannobile 65 20:47 2 Lee Rhodes 68 15:37 Age Group 70-74 1 John Rincon 70 17:35 Betty Waguespack 74 33:07 2 Bill Jennings 70 18:04 Age Group 75-79 1 Bob Sylvester 78 24:13 Age Group 80-Over 1 Bill Cox 81 20:41 2 Arthur Gassen, Jr. 85 25:30 Overall Racewalkers 1 Glen Bodet 48 16:11 Pat Driscoll 56 22:33 2 Jose Villlalta 52 20:09 Jane Phelps 63 25:53 3 Duke Wolverton 62 22:10 Marie Merrick 67 27:35 For complete results and more photos see the NOTC web site at runNOTC.org.

[ 19 ] Footprints September/October 2009 Middendorf’s Manchac Race Saturday, October 10, 2009, 7:30 AM Middendorf’s Restaurant, Manchac, LA Race Director: Chuck George, New Orleans Track Club 10 Mile Award Winners Place Male Age Time Female Age Time Overall Open 1 Matt Manning 29 56:24 Megan Broussard 23 1:07:32 Overall Masters 1 Tom Luongo 45 1:01:49 Tamara Fryer 40 1:22:40 Overall Grandmasters 1 Graham Boyce 50 1:03:04 Lisa Rusteyer 52 1:24:30 Overall Seniors

1 Pat Clancy, Jr. 61 1:18:33 Yvonne Thomas 65 1:41:48 Despite the forecast calling for bad Age Group 10-under conditions the race day weather was very 1 good with overcast skies, a brief light rain, Age Group 11-14 and mild temperatures. The near 100 pre- 1 Carlos Zervigon 11 1:13:25 registered no-shows really missed out on a Age Group 15-19 good time. 1 Paul Dauterive 16 1:07:39 In the feature 10 Mile race Matt Manning led 2 Brandon Barbin 17 1:20:40 throughout and took overall honors at 56:24 Age Group 20-24 with Sean Fitzwilliam and Walker Saik 1 Matthew Cutrer 24 1:10:20 Cigi Dufrene 23 1:39:30 coming in next at 57:50 and 1:00:40. Megan 2 Brandon Ferrari 20 1:17:53 Rebecca Pevey 24 1:41:18 Broussard had an equally lengthly overall Age Group 25-29 lead in the women's 10 Mile division winning 1 Walker Saik 25 1:00:40 Shima Ito 27 1:10:02 at 1:07:32. She was followed by Shima Ito 2 Jacob Schrieffer 26 1:04:16 May King 25 1:10:39 at 1:10:02 and May King at 1:10:39. Manning Age Group 30-34 and Broussard also claimed the Louisiana 1 Sean Fitzwilliam 30 57:50 Mary Smith 34 1:15:11 RRCA 10 Mile State Championship titles. The 2 Drew Baldwin 34 1:02:33 Vilma Cervantes 30 1:16:17 5K had Kevin Kirscher and Kathleen Welch Age Group 35-39 first overall at 18:44 and 22:20. 1 Bill Borrouso 37 1:04:25 Lisa Stewart 39 1:28:20 Even with an area power outage that was 2 Matt Leffert 38 1:04:30 Monica Embers 36 1:28:54 not fixed until 9:30 AM Middendorf's Age Group 40-44 Restaurant managed to quickly cook and 1 Doug Holmes 42 1:03:50 Terrey Perrault 44 1:24:27 serve their signature fried thin catfish with 2 Keith Balza 41 1:05:13 Pam Congemi 40 1:24:30 cole slaw and pototo salad to all in Age Group 45-49 attendance in a matter of a few minutes. 1 James Miller 46 1:02:58 Marianne Garvey 47 1:23:50 Thanks to the sponsorship support of 2 Andrew Olivier 47 1:03:40 Robin Pringle 45 1:23:57 Hancock Bank, Acadian Ambulance, Age Group 50-54 Michelob Ultra, Kentwood Springs Water, 1 Dave Dessauer 53 1:09:33 Sue Rice 50 1:32:30 and Coca-Cola. 2 J. J. Waguespack 50 1:10:29 Lilli Brown 50 1:35:02 For complete results and more photos see Age Group 55-59 the NOTC web site at runNOTC.org. 1 Larry Price 59 1:17:39 Wanda Whitney 55 1:42:21

2 Mike Risey 58 1:23:40 Linda Fussell 57 1:51:00 Age Group 60-64 1 Donnie Breland 63 1:26:12 Jamie Manders 64 1:51:40 2 Francis Braud 62 1:32:11 Hally McCrea 61 1:32:40 Age Group 65-69 1 Tad Jurgens 67 1:20:00 Sandy Giannoble 65 1:54:21 2 Doug Alexander 69 1:32:40 Age Group 70-74 1 John Rincon 70 1:43:48 2 Charles Lataxes 70 1:44:28 Age Group 75-Over 1 Overall Racewalkers 1 Aaron Boudreaux 52 1:57:51 Pat Driscoll 56 2:05:24 2 Duke Wolverton 62 2:02:02 Jane Phelps 63 2:14:00 3 Bill Elrod 73 2:15:23 Lisa Pitre 49 2:29:54

Footprints September/October 2009 [ 20 ]

5K Award Winners Place Male Age Time Female Age Time Overall Open 1 Kevin Kirscher 18 18:44 Kathleen Welch 53 22:20 Overall Masters 1 J. Roger Brown 61 21:02 Shawn Holliday 44 24:00 Overall Grandmasters 1 Jonathan Bracey 52 21:42 Anne Meyer 53 28:28 Overall Seniors 1 Lee Rhodes 68 25:29 Helene Price 64 29:59 Age Group 10-Under 1 Parker McBride 10 23:20 Hannah Eyster 9 55:04 2 Dawson Gilding 9 23:37 Age Group 11-14 1 Carlos Andino 14 21:25 Jelemo Andino 12 35:51 2 Miles Zervigon 13 24:17 Emily Stevens 11 41:30 Age Group 15-19 1 Norman Borne 17 22:44 Elizabeth McConnell 18 25:45 2 Jonathan Downing 16 27:19 Annie Foster 16 31:07 Age Group 20-24 1 Josh Chauvin 24 19:44 Alyssa Sirosiphon 20 32:31 2 Reginald Darby 20 25:35 Molly Bel 24 34:23 Age Group 25-29 Jennifer Bromen- 1 Nick Judice 27 20:49 27 25:32 Fulks 2 Shane Meyer 26 22:18 Darci Reggio 28 27:45 Age Group 30-34 1 Emanuel Cabria 31 23:50 Lisa Angello 33 29:29 2 Paul Dey 34 24:14 Sarah Wiseman 30 30:01 Age Group 35-39 1 Phil McMichael 37 25:20 E. Rauer ? 38 26:50 2 Wade Bendit 39 26:32 Jeanifer Rouss 35 30:08 Age Group 40-44 1 Howard Hilton 40 22:32 Deadra Petty 40 26:01 2 James Street 42 22:42 Stephanie Veron 44 27:05 Age Group 45-49 1 Jay Taylor 45 26:35 Jeannie Foste 45 31:07 2 Nick Friedman 47 26:55 Pamela Finley 45 31:24 Age Group 50-54 1 A. J. Sommers 54 23:59 Marcia Finkelstein 52 32:09 2 Jerry D'Aquin 50 25:31 Leone Ferrari 53 36:15 Age Group 55-59 1 Tom Anderson 58 25:50 Kathlyn McMichael 59 33:10 2 Kent Laplace 57 34:17 Philomena Rube 57 41:15 Age Group 60-64 1 Frank Payne 64 26:28 Jackie Wolverton 62 32:44 2 Ron Durkes 63 27:18 Cheryl Durkes 63 44:25 3 Merrie Bennett 64 52:04 Age Group 65-69 1 Roy Johnson 65 26:10 Carol Barrios 65 45:14 2 Wayne Bourgeois 66 32:44 Age Group 70-74 1 Betty Waguespack 74 49:25 2 Elizabeth Tosterud 70 57:45 Age Group 75-79 1 Ed Wilson 75 45:25 Age Group 80-Over 1 Bill Cox 81 34:40 Overall Racewalkers 1 Steve Attaya 61 36:10 2 Reginald Harley 53 41:12 3 Oliver Dailey 62 49:27

[ 21 ] Footprints September/October 2009 UNCF Fund Run/Walk Sunday, October 11, 2009, 8:30 AM Audubon Park Riverview, New Orleans, LA Race Director: Chuck George, New Orleans Track Club 5K Award Winners Place Male Age Time Female Age Time Overall Open 1 Mark Dotson 18 17:14 Ebony Harding 22 20:49 Overall Teens 1 Tyler Touchet 19 18:20 Ebone Pierce 18 29:36 Overall Masters 1 Paul Bonds 54 19:59 Lisa Parker 41 27:56 Overall Grandmasters 1 Randy Rainey 51 25:32 Dora Thomas 54 31:12 Overall Racewalkers 1 David Lanoue na 35:30 Pat Driscoll na 36:20 Dillard/Xavier Students 1 Mark Dotson 18 17:14 Ebony Harding 22 20:49 Dillard/Xavier Employees 1 Bobby Williams 30 29:30 Amy Hilte 40 35:00 For more photos see the NOTC web site at runNOTC.org.

First place male finisher Mark Dotson.

First place female finisher Ebony Harding.

Footprints September/October 2009 [ 22 ]

Susan G. Komen Race for the Cure Sunday, October 11, 2009, 8:30 AM City Park, New Orleans, LA Race Director: Chuck George, New Orleans Track Club Nearly 10,000 runners and walkers took part in the 13th Annual Susan G. Komen Breast Cancer Foundation's "New Orleans Race for the Cure." Perfect weather greeted the tremendous crowd of participants that included several hundred teams and thousands of individual runners and walkers. Overall 5K winners were Sean Allerton at 15:50 (winning for the third consecutive time) and Michelle Hymel repeating in the women's division with a fast 18:28. Bev Veals participated in her 118th Race for the Cure 5K and was the 1st Survivor finisher at a time of 22:07. Thank you for your support! 5K Award Winners Place Male Age Time Female Age Time Overall Open 1 Sean Allerton 25 15:50 Michelle Hymel 25 18:28 2 Brandon Wingate 35 16:05 Allison Moll 32 18:55 3 Phillip Glotser 25 17:09 Danielle Murphy 17 19:05 Overall Masters 1 Robert Scott 41 17:34 Donna Wrobel 44 23:19 Overall Grandmasters 1 Phil Jones 54 17:38 Wendy Raso 50 27:30 Overall Seniors 1 Pat Clancy, Jr. 61 21:13 Tillie Clark 62 29:23 Overall Racewalkers 1 Gary Sells 58 40:24 Pat Driscoll 56 36:30 Breast Cancer Survivors Overall 1 Bev Veals 45 22:07 2 Maureen Koch 46 24:30 3 Margaret Beer 51 28:00 Breast Cancer Survivors Masters 1 Michelle McCarthy 51 29:40 Breast Cancer Survivors Seniors 1 Gale Sheridan 61 30:14

For complete results and more photos see the NOTC web site at runNOTC.org.

Marbury Little (Honorary Breast Cancer Survivor Chair) with 1st Overall Breast Cancer Survivor 5K division winner Bev Veals and race co-chair Allene Thaller.

[ 23 ] Footprints September/October 2009