The E-Rundown, Ideas Include but Not Limited to Training Routines, Exercises, Nutrition, Funny Stories, Race Reviews, Favorite Workouts, Etc

April 2016 Edition

Monthly newsletterTheThe of the TIDEWATER STRIDERSe-RUNDOWNe-RUNDOWN , one of the nation’s largest running clubs dedicated to running, walking and multi-sports.

Farewell to a Longtime Strider

xxxx

The first Executive Director of the Striders, Charlie George, fourth from the left in the above picture, passed away on March 21 as a Upcoming Events result of end stage parkinson’s. Charlie’s many achievements as Saturday, April 2 a Strider include being the second President, an RRCA National Bunny Hop 5K Volunteer Award, and brought the Striders into the computer age in 1980 by securing the Striders first computer. Unfortunately, the Saturday, April 9 only picture available is of his Hall of Fame Induction with the Luxford Elementary 4K Inagural Class in 2011. The other inductees in the picture are Dan Edwards, Bee McLeod, Dave McDonald, Charlie, Mel Williams, Saturday, April 9 - 6pm Sharon Brown, Rick Brown and Randy Cook. Keeping You on the Road Part III Tidewater Physical Therapy Sunday, April 10 **Run for the Animals Saturday, April 16 Cause for Paws 5K **ODU BIg Blue 5K Saturday, April 23 Spring to Life 5K Sunday, April 24 Seagull Sprint The RUNDOWN - April 2016 The RUNDOWN - April 2016 - Issue Number 479 Tidewater Striders Rundown, 712 Redgate Ave #1, Norfolk, VA 23507 or newsletter@Tidewater Striders .com Letters and Comments are appreciated, please send to ada@TriDuo .com Contents Striders Service Directory President’s Corner ...... 3 2016 Board Of Directors Officers: Budget: Hartley Dewey* Editor Notes ...... 3 Steve Shapiro, President (592-6720) Constitution & Bylaws: Tom Randolph* [email protected] Elections: Susan Snead (285-7716) HR Super Grand Prix ...... 4 Tom Randolph, Vice President (718-9460) Grand Prix: Volunteer Opportunities ...... 5 [email protected] Running: Marie Price* Virginia RRCA State Championships 5 Dave Harrah, Secretary (636-2204) Triathlon: Lisa Armistead [email protected] One City Marathon Relay Title . . . . .5 [email protected] Dan Edwards, Treasurer (717-0259) Walking: Heather Simpson-Kong A Word from the Vice President . . . 7. [email protected] Youth: Debbie Redmond* Walk Committee Report ...... 7 Officers are elected by BOD from BOD and serve Mel Williams ProfRun- 1 year terms from January thru December. Officers Hall of Fame: RRCA Coaching Certification Class. 8 are elected at first meeting of BOD in January [email protected] History: Jim Dare* Tidewater Singlets ...... 8 Board Members thru Dec 2016 Marketplace: Dave Harrah* Bob Brunner [email protected] $20 Race Discount ...... 8 Membership: Jim Dare [email protected] Happy Birthday! ...... 9 Bob Brunner (757-270-0285) Hartley Dewey [email protected] 434-6326 [email protected] A First Timer’s First Time . . . . . 10 Don Greene [email protected] Multisport: Gene Bachman - 467-0898 [email protected] Welcome Aboard ...... 13 Dave Harrah* Nominations: Rich Hildreth & Jean Call for Nominations ...... 15 Debbie Redmond [email protected] Phelan BOD Minutes ...... 16 (757-486-2184) Programs: Jean Phelan New Energy ...... 18 Board Members thru Dec 2017 Publications: Needed Represent New Energy in Style . . .18 Jennifer Cowell (757-692-7886) Public Relations & Publicity: Drew [email protected] Midland* / Marie Price* Scholarship Applications ...... 18 Dan Edwards* Race Committee Co-Chairs: 2016 Camperships ...... 18 Drew Midland [email protected] Rick Brown (499-5506) injunrick@aol. Tidewater Striders Training Sites . 19 (757) 630-1366 com Dan Edwards* Cox Falcon 5K Run ...... 23 Marie Price [email protected] Scholarship: Dan Edwards* / Jim Dare* Pembroke Meadows 1 Mile . . . . 24 Tom Randolph* Teams: Gene Edwards F14casper@cox. Striders on the Road ...... 25 Steve Shapiro* net Discounts for Tidewater Striders . . . 26 Committees: Volunteer: Lisa Armistead - ljarmistead@ Advisory: Sam Wittenberg cox.net RUNDOWN Ad Rates ...... 26 Audit: Tim Robinson IdahoTJr.@yahoo. Walking: Heather Simpson-Kong Striders Tweet ...... 26 com 496-9057 Web Site: Tommy Neeson brewerpatri- Awards: Barb Mathweson rbmathew@aol. [email protected] & Drew Midland* The RUNDOWN is published monthly com 348-7038 Youth: Angelo Celesia by the Tidewater Striders, a non- Banquet: Ada Lester sportsphotography@ Other Contacts: triduo.com profit educational and recreational Adopt-A-Highway: Rich Hildreth rmhil- organization for running, walking and [email protected] triathlon enthusiasts in the Tidewater Adopt-A-Trail: Chris Catoe Virginia area. Opinions expressed in (425-6556) [email protected] the RUNDOWN are not necessarily New Energy: Angelo Celsia acelesia@ those of the Editor or the Tidewater aol.com Striders Board of Directors. Photography: Ada & Allen Lester sports- [email protected] Click for AD rate info Web Site Manager: Steve Speirs (478-6403) [email protected] *Board members contact information is not re- peated Please see their BOD listing for contact information .

2 The RUNDOWN - April 2016 President’s Corner Hello Striders: Happy Spring! I hope the nice weather that we’re having, as I write this column, stays around for a while. Even with the less than ideal weather conditions for the Shamrock weekend, by all accounts, it was again a great success. Thanks to all of the Striders who were involved either as participants, expo volunteers, water stop volunteers, registration and packet pick-up volunteers or in any other volunteer capacity, and thanks to the J&A Team for putting on such a great event. Your Board of Directors is beginning the planning for a Strategic Planning process, as it has been a while since that has occurred. The environment that we exist in now is much different than it was, say 10 years ago. There are many more organizations putting on races, methods of getting information out to members has changed drastically and even the age demographic of our club has changed – we are missing a large portion of the group of 20-35 year olds, for example. So what does that all mean for the Tidewater Striders? Working with a facilitator, who is very experienced in strategic planning for both non-profits as well as for-profit organizations, you will soon see a process that begins with gaining information from small focus groups and culminates with the Board’s approval of a new Strategic Plan. Your Board and Executive Committee will be involved during each step in the entire process. If you have suggestions as to strategic issues facing our club in the coming years, please feel free to share them with any member of the Board or any of the Officers; we welcome your comments. Don’t forget to check out the race calendar for April, as we have several races to choose from; come on out either as a participant or as a volunteer, as the race committee can always use the help. This is a great time of the year in Hampton Roads, so hopefully you’ll take advantage of the changing weather and enjoy the great outdoors! Please remember our men and women who are serving in the Armed Forces to keep our great nation safe. Happy Striding! . Steve Shapiro

Editor Notes Check your race flyers - many prices are going up in April some on April 1 but also many in the middle of the month. The Hampton Roads Super Grand Prix is well underway - the two races in April are both CRR events. Remember you have to compete in at least one race in each club’s selection. Check the events so if you need to do a CRR race to qualify you don’t miss one of these. Additionally the Run the DOG street is a RRCA Championship event and is supposed to be a really fun event on top of that. Future Rundown deadlines are: May Rundown - April 20 June Rundown - May 25; of course ERR will get full coverage but for unrelated articles please have them to me by May 25th. Please remember to send in some articles and pictures. A perfect example is what Gene Edwards sent about Jon Leiding and Michael Hicks at the One City Marathon. Saturday - May 28, 2016 If you skip races because you need a baby sitter, the 5K Great Neck Race for Haiti provides ERR 10K babysitting services. The race has dinner, music, and babysitting. A perfect opportunity to Crawford Street Mile mix family and racing. Children’s Fun Run See ya at the races, Ada Lester, RRCA Virginia 10K [email protected] Championship The 10K is a race of the Tidewater Striders Grand Prix & Hampton Roads Super Grand Prix http://err.tidewaterstriders.com

3 The RUNDOWN - April 2016 Tidewater Striders Race Schedule April 2016 30 Watermelon 5K - Murfreesboro, NC 2 Bunny Hop 5K & 1 Mile Family Fun Run - Hop to August 2016 Portsmouth for an early run and then head to the Children’s 6 ASYMCA Mud Run - Little Creek, VB Museum with your bib for free admission . Proceeds to ben- 14 Strider Ten Miler STRIDER OWNED EVENT efit the Portsmouth Museums Foundation in support of the Dismal Swamp Canal Trail - Chesapeake, VA Children’s Museum of Portsmouth . 9 Luxford Elementary 4K - Virginia Beach September 2016 4 **Rock-n-Roll Half Marathon - VIrginia Beach 10 **Run for the Animals - Onancock, VA . A low key 10 **Heritage Days event with unique trophies, this half marathon and 10K run 25 Alanton Elementary Mile & 5K - Virginia Beach is extremely popular with Tidewater Striders . The post- race party is fun and continues well after the final finisher October 2016 crosses the line . 1 Neptune 8K / 5K / Mile 24th St Park, Virginia Beach 16 Cause for Paws 5K - Portsmouth, VA 1-2 **Crawlin Crab Half - Hampton, VA 8 SMILE First Landing St Park, Virginia Beach A fundraiser for the Portsmouth Humane Society, the 5K 9 CHAS Foundation 8K & 5K- Suffolk begins at 9am and the one mile walk begins at 10am . 15 Race at the Cape - Cape Hentry Collegiate, VB 16 **ODU BIg Blue 5K - Norfolk, VA 16 Lions Fall 5K - Mt Trashmore, Virginia Beach Run through ODU’s campus and finish on the 50 Yard Line. RD: Paul Steele . Psteele4@cox .net After the race, enjoy the Tailgate party before the Priority 22 From Here to Eternity Twilight 5K Run/Walk Elmwood & West Point Cemeteries, Norfolk, VA Toyota Charity Bowl and the ODU Spring game . 23 Food Allergy Support Group (FASGOT) 5K 23 Spring to Life 5K - Portsmouth, VA Virginia Beach Sportsplex Support this event directed by one of our own, Steve Shep- 29 **Wicked 10K - Convention Center, Virginia Beach pard and it is a Grand Prix race . 30 Walk for the Animals Virginia Beach Boardwalk 24 Seagull Sprint - Thoroughgood ES VB November 2016 A long standing elementary school run that has separate 5 Postal Racewalk - Tallwood HS heats for boys and girls . Awards are in two year increments STRIDER OWNED EVENT for the youth . 12 Runway 5k - Military Aviation Museum, VB 19 **Harbor Lights - Town Point Park - Norfolk, VA May 2016 24 Tidewater Striders Turkey Trot 1 JFS Run, Roll or Stroll 8K,5K & Mile 24th St . Park, Mt Trashmore YMCA STRIDER OWNED EVENT VB RD:Kim Stites kstites@jfshamptonroads .org 26 **Redneck Romp 6 Great Neck 5K Run/Walk 7 FaraFest - Oceanfront Virginia Beach December 2016 10 Holly Jolly - Mt Trashmore, Virginia Beach 15 Valor Run 10 Mile & 5K, First Landing State Park 17 Seashore 50K - First Landing St Park -VB 21 Run on the Wild Side - First Landing State Park New Location for this event. January 2017 21 Dolphin Dash - Ocean Lakes High School VB 1 Run through the Lights - Norfolk Botanical Garden 1 Resolution 5K - Mount Trashmore, Virginia Beach 22 COLT 5K Race Christopher Farms 5K & 1 Mi STRIDER OWNED EVENT Elizabeth River Run (ERR) - Portsmouth, VA **Strider Supported non-Strider events 28 STRIDER OWNED EVENT - Start the Memorial Send questions and suggestions to [email protected] Day weekend off with a scenic run through Portsmouth. This race is part of the Youth Grand Prix, Running Grand HR Super Grand Prix Prix, Walker’s Grand Prix, & The Hampton Roads Super April includes races number 3 and 4 in the Hampton Roads Super Grand Prix . Additionally,contact Gene Edwards, gene.ed- Grand Prix! [email protected] , to be part of the team competition . Saturday, April 16 is the Victory at Yorktown 10k. A historical RD: Brian Sagedy bsagedy@cox .net and scenic race that begins on the Waterfront of historic Yorktown. 30 Triple RRR - Chesapeake, VA Proceed by Cornwallis Cave, the Yorktown Victory Monument, through Yorktown Battlefield on the Historical Tour Road, down June 2016 Surrender Road and return at the Waterfront. The course is USATF 4 OK5K - Virginia Wesleyan College 10K certified. You can register in advance atRunSignUp.com . 5 Breezy Point Sprint Triathlon - Norfolk Naval Saturday, April 23 is the Dog Street Challenge 5k. Course 11 Strider Mile STRIDER OWNED EVENT goes through William & Mary campus and around and through Tallwood High School, VB Colonial Williamsburg, including a finish down the historic Duke July 2016 of Gloucester Street. Go to www.thecolonialsports.com for more 4 Run for Independence - Trashmore YMCA information. 5,12,19 Summer Series STRIDER OWNED EVENT Register for the HRSuperGP online at www.hrsupergp.com, or Every Tuesday in July - Norfolk Botanical Garden with a paper registration at any of the above race sites before the 26 Memorial Scholarship 5K Norfolk Botanical Garden race. Note, you must register before the race is run for it to count! STRIDER OWNED EVENT 4 The RUNDOWN - April 2016 Striders vs PTC/CRR Elizabeth River Run Team Volunteer Opportunities Competition Adopt-A-Highway and Adopt-A-Trail The Tidewater Striders will once again compete against our friends Almost every month there is a highway or trail clean-up followed in the Peninsula Track Club (PTC) and Colonial Road Runners by a social. All clean-ups are followed by a social. In March the (CRR) during the 28 May Elizabeth River Run 10K. We need to clean-up is scheduled the week before Shamrock Marathon and field a team of 25 Striders for this event. All those registered for the includes a cookout. The schedule is always in the Rundown and race (as individuals, to include Golden Runners) are encouraged to online. throw their hat in the ring. We will finalize the team the week prior Membership Booth to the race based on your predicted age-graded 10K performance. The Striders attend race expos to recruit new members as well Think you have improved in the 10K since Turkey Trot? There are as promote our events. While announcements are normally made 2 upcoming Super Grand Prix 10K races (Ft. Eustis {5 March} and in the Rundown for their dates, you can also contact the booth Yorktown {16 April}) you can use to validate your performance. manager to let him know you can help out as he may turn down I will also consider a recent 8K or half marathon time (Shamrock, opportunities if he can’t make it. If this interested you, please One City) or a GPS verified 10K training run for selection purposes. contact Dave Harrah, [email protected]. The top ten Strider finishers will count for age-graded scoring Race Volunteers purposes. Team members must be Striders in good standing on If you’re not running help out on race day as a course marshal, race day and should wear the Strider singlet during the race. registration or at the Finish Line. If you are running, you can still Please contact Gene Edwards ([email protected]) if help at packet pick-ups for the larger club events. you are interested in participating. For more information on age- graded scoring and to see where you stack up go to: http://www. For Club Races, volunteers are needed for all aspects of the event runnersworld.com/tools/age-graded-calculator from race registration to course set-up and take-down along with the finish line. Check out the race schedule for upcoming events and than contact Dan Edwards to volunteer at an upcoming race. Rundown Articles Submit an article for the e-Rundown, ideas include but not limited to training routines, exercises, nutrition, funny stories, race reviews, favorite workouts, etc. Send articles to Ada Lester, ada@ triduo.com Committees Pick a committee that interests you and contact the committee chair. Grab those extra 50 points for the Grand Prix competitions, VOLUNTEER!

2016 Virginia RRCA State Championship Events Run the D.O.G. 5K April 23 - Williamsburg https://runsignup.com/Race/VA/Williamsburg/ RunTheDOG

Elizabeth River Run 10K May 28 - Portsmouth http://err.tidewaterstriders.com Striders Team Defends One Loudoun Street Mile May 30 - Winchester City Marathon Relay Title http://www.loudounstreetmile.com Jon “Flex” Leiding and Thomas “Footloose” Hicks, running as the “Team Strider Skechers Crew” successfully defended Genworth Virginia 10 Miler September 24 - Lynchburg their two person male marathon relay title Sunday, 13 March http://virginia10miler.com at the 2nd Annual Newport News One City Marathon . Fin- ishing with a time of 3:02:37, Jon and Thomas, who pushed Seashore Nature Trail 50K his daughter Amya during his leg, ended up 1st of 9 in their December 17 - Virginia Beach division and 5th of 171 relay teams overall (only beaten by http://tidewaterstriders.com/seashore50K some very fast 4-person relay teams). Well Done! Photo courtesy of Julie Hicks 5 The RUNDOWN - April 2016

New Date!

SATURDAY MAY 14, 2016 Town Point Park, Norfolk

7:20 am 8K Run New Times! 8:45 am 1-mile Fun Run for Kids 9:15 am 2-mile Walk SPONSORS:

6 The RUNDOWN - April 2016 A Word from the Vice President... When told the reason for daylight saving time the old Lakota Chief said… ‘Only a white man would believe that you could cut a foot off the top of a blanket and sew it to the bottom of a blanket and have a longer blanket. Daylight savings time started Sunday, March 13 and, although it did not seem like it, spring began a week later. These changes make it much easier to get outdoors and exercise! Fellow Board member Hartley Dewey recently commented on some things I said while accepting the Strider Inspiration award at the annual banquet. If you were not there, I thanked all the members of the Strider community for being there for me as I have personally grown in the areas of running and multisport over the last 19 years. A serious heart attack 16 years ago brought news that, “your running days are over.” A second, third and finally fourth opinion brought me a new prospect, “you can return to running and multisport on a participatory level, but you will never be able to compete.” I did better than that and celebrated this success by doing 61 timed events last year. Two key factors have helped me enjoy the journey these last 19 years, the support of my wife, Amy, and the Tidewater Striders club. I also told the banquet attendees that when I asked my doctor, “how bad was the heart attack?” he remarked, “if you had been a smoker or overweight we would not be having this conversation… your fitness saved you.” This was motivation enough to stay fit! Walk Committee Report for March 2016 Hartley wanted me to reiterate these points, that your fitness can Committee Members: help you deal with health issues, and that the Tidewater Striders Heather Kong, Chair can be of tremendous value in providing support for a lifestyle Richard Pidgeon, Vice Chair including ongoing physical activity. Members: Hartley Dewey, Steve Shapiro, Paula Graham, Buddy Levitin, Scott Stakes Hartley has been battling cancer for 6 years. You can find him race walking most of the local events with a walker category, and even 2015 Walking and Participation Grand Prix- No WGP races some that do not. You may also run into him walking mile upon mile are scheduled for March and the next race will be The Swamp at Mount Trashmore. Hartley concurs with my sentiments about Stomp Half Marathon at the Great Dismal Swamp April 9. WGP fitness helping you health-wise, he said, “if I had not been fit when competition is open to all Tidewater Striders. Anyone who would diagnosed, and stayed fit these past years, I would not have had the like to be included should declare their interest in an email to strength to fight cancer this long.” He credits the Tidewater Strider Hartley Dewey, [email protected]. community for allowing him to meet and develop friendships with Possible Racewalk Clinic: - The group is exploring bringing like-minded people. He said, “there are a lot of times I do not have Jonathan Matthews to town sometime this summer to give a racewalk the energy to get out of the house and train, but when I have made clinic. Jonathan is a long time, nationally ranked racewalker who a commitment to meet-up with fellow Striders to work out, I go gears his clinics to masters age walkers. The schedule is not firm anyway. This has been of immeasurable help to me.” now but the clinic would be in Virginia Beach, Friday evening, Rick Platt, president of the Colonial Road Runners, recently told Saturday all day and Sunday morning on the weekend selected. me he wrote an article for the Health Journal magazine (not yet The cost is estimated to be $160 - $175. Possible dates are June out in circulation but look for it soon) about the benefits of joining 24-26, July 22-24, July 29-31, and August 5-7. Those interested a running club. I do not know what Rick says in his article, but should contact Paula Graham at: [email protected]. Hartley and I gladly offer our thoughts on the matter! The 13th Annual 24 Hour Ultra Run and Walk - A Relay for Tom Randolph Life event, the Virginia 24-Hour Run for Cancer will take place at Sandy Bottom Nature Park in Hampton on April 30-May 1, 2016. Those interested in contributing to the event or supporting the Striders’ Tumor Busters team should contact Hartley Dewey at the email address above.

7 The RUNDOWN - April 2016 RRCA Coaching 9:45 PM Tidewater Striders Certification Class 03/06/16 bal Balance Sheet Accrual Basis As of February 29, 2016 Still Open Due to high demand, RRCA has added Feb 29, 16 another class in Virginia. There will be a ASSETS Certified Coaching Class held July 10th & Current Assets Checking/Savings 11th in Springfield Virginia. This classes fill Bk of Amer Ckg 21,005.10 up quickly - this was still open as of 3/30 Bk of Hamton Roads Money Market 190,682.43 but don’t wait if you are interested. Register Towne Bank Rest'd Accounts now at http://www.rrca.org/programs/ Towne Bk PSE Schol .65np 9/16 45,309.37 Towne Bk Basha Schol .65np 9/16 45,309.37 coaching-certification/springfieldva/ Towne Bk Gen'l Schol .65np 9/16 72,494.99 Towne Bk Youth Rst'd .65np 9/16 7,048.12 Tidewater Singlets Total Towne Bank Rest'd Accounts 170,161.85 Purchase a blue singlet for $20 to wear Towne Bk Cking 13,747.27 racing; for training, purchase an $8 older white model Strider singlet. Total Checking/Savings 395,596.65 Accounts Receivable In the colder weather, wear your singlet Accounts Receivable 550.00 over a long sleeve base layer. Both are Total Accounts Receivable 550.00 great for racing, training and letting everyone know you are a Strider. Please Total Current Assets 396,146.65 contact Dave Harrah, [email protected] Fixed Assets to purchase. They are also available at the Accummulated Depreciation -56,328.00 Strider Booths at race expos. Equipment 63,070.00 Total Fixed Assets 6,742.00 History Still Available Other Assets If you would still like a copy, please L/T Note Receivable BrPtTri 10,000.00 contact Dave Harrah, [email protected] to 9,485.00 Pre-Paid Expense Chrono Rental purchase. Current cost is $30. Total Other Assets 19,485.00

TOTAL ASSETS 422,373.65 Walker’s Forum LIABILITIES & EQUITY Regular updates on events and training Liabilities for the Tidewater Striders walkers are Current Liabilities posted on the "All About Walking" Accounts Payable Accounts Payable 458.75 forum. http://www.tidewaterstriders. com/forum/viewforum.php?f=12 Total Accounts Payable 458.75 Credit Cards Chase 6582 4,503.60 $20 Race Discount USAA MC 17.14 Visa 1541 Credit Card 8,932.95 Luray Triathlon is offering a $20 discount, Total Credit Cards 13,453.69 just use the code STRIDERS when registering online at LurayTriathlon.com 13,912.44 Total Current Liabilities Choose from an International on August Total Liabilities 13,912.44 20th or a Sprint on August 21st or do both Equity for a special award. The price goes up Opening Bal Equity 108,156.65 again on April 15th so act quickly. Retained Earnings 310,167.81 Net Income -9,863.25 If you plan on attending please let Tom Randolph or Gene Bachman know so 408,461.21 Total Equity that we can get an idea of the number of TOTAL LIABILITIES & EQUITY 422,373.65 Striders that plan on attending as we can set up a club tent.

8 Page 1 The RUNDOWN - April 2016 Happy Birthday! 9:52 PM Tidewater Striders In March, 120 Striders are 03/06/16 Profit & Loss celebrating their Accrual Basis February 2016 birthday and 26 are MOVING ON UP Feb 16 to a new age group. Income Diane Haupt April 3 Awards Banquet Revenue 2,449.75 Club Race Reven Owen Kilfoil April 4 T S Dist Ser Re 2,374.45 Piper Rush April 6 Total Club Race Reven 2,374.45 Robert Davis April 7 Exec Race Comm 1,424.00 Interest Income 110.79 Diana Scofield April 8 Membership Rev 1,136.53 Scholarsh+TTrot Mike Payette April 8 Memorial Scholarship Donations 50.00 ScholarDonation 608.00 Lisa Moore April 9 Total Scholarsh+TTrot 658.00 Holly Vance April 10 Youth Revenue Kelly Borkman April 12 pro 14.26 Uniforms - Youth Harry Watson April 13 Total Youth Revenue 14.26 Phillip Shepard II April 13 Total Income 8,167.78 Pete Gibson April 14 Expense Awards 2,158.60 Patrick Oetman April 15 Banquet Expense 6,545.91 Billy Chorey April 16 Club Race Exp Eliz River Run 1,497.88 Elaine Jeffers April 17 T S Dist Series 9,094.41 Denise Boyce April 19 Total Club Race Exp 10,592.29 Patrick Meinen April 19 ERC Race Oper's 1,299.13 General Ops Benjamin Werve April 20 Website Expense 400.00 General Ops - Other 85.00 Zed Hameed April 21 Total General Ops 485.00 Mavel Velasco April 27 Membership Exp 133.56 Elizabeth Montgomery April 27 Newsletter Exp 500.00 President 12.22 Khalid Alexander April 27 Youth Devel. Prof Dev & Bkgrd Ck's 377.00 Messiah Pearson April 27 Youth Devel. - Other 1,995.00 Kim Jones April 28 Total Youth Devel. 2,372.00 Michael Hillinch April 29 Total Expense 24,098.71 Bob Brunner April 29

Net Income -15,930.93

To the right is our monthly birthday hon- oree, Patrick Oetman . As of April 15th, he can no longer be trusted as he turns 30.To the left, is Elaine Jeffers who also turns 30 this month . Elaine’s photo is courtesy of J&A Racing and their free images downloads from Shamrock Marathon .

9 Page 1 The RUNDOWN - April 2016 A First Timer’s First Time at the RRCA National Convention By Rosie Schutte Secretary, Richmond Road Runners Club Thursday The first task was to register for the convention and for someone to tell me what I would need to do for the next three days. Easy enough. Just follow the signs and the arrows to the registration location and there were three people to help me out and point me in the right direction. In no time at all, I was outfitted with my identification lanyard, schedule of events, a silky new ¼ zip running shirt and best of all, someone was even going to head down to race packet pickup for the Dallas Half Marathon and pick up my bib and race packet for later in the weekend. The anxiety of having to sneak away from a workshop to take care of that for myself had been completely wiped away. How considerate! The regional meeting was my first opportunity to start getting to know some folks and get a sense of what this conference was going to be about. Right away, I was put at ease by Goody Tyler, the Virginia and DC State Rep, who recognized me from a one-time meeting at an event the previous month. He called to me as I came into the room and introduced me to his seatmates. This meeting served to help me put names and faces together with the people I would have the most contact with throughout the weekend. It also brought up a new program “ROADIES,” which piqued my interest. The program was introduced as a way to put ambassadors – AKA outgoing people who like to talk – in eye-catching running and race shirts at events that might facilitate a conversation and spread the gospel of RRCA. I needed to know more about this as it seemed to be a job description written just for me. Now came the social part, the introductory social hour fueled by like-minded individuals, a tad bit of alcohol, and some nibbles for the hunger pains. It was also a chance to meet some of the vendors. I had a list of information to gather for my running club, and the vendors were more than willing to give me their time and explain their products. Whew! I was tired already! Friday The first info session was Insurance soup to nuts. There sure was a great deal to take in here, and I came away with three pages of notes. Members brought up various scenarios that made my head hurt with liability issues. Regarding many of the concerns that were voiced, my running club also had similar ongoing concerns, such as strollers in races, alcohol at events, injuries at water stops. My notes had some holes in them, but it was good to know that almost every situation is covered on the RRCA website, and if there continues to be a concern, then answers are just a phone call or email away. Both Friday and Saturday, I sat in on sessions about governance. My club does many things right in this area but we can all benefit from hearing best practices and listening to new ways of handling things. The presenter outlined a wonderful process by which to nominate, elect, and utilize new board members. It was a solid, practical format that could streamline my club’s current practice. Saturday Governance II focused on finances, so I skipped that one as I felt our club handles all that really well. But Governance III was a “don’t miss” session for me. The topic was getting the most out of club meetings. As members in the room were polled, it was immediately apparent that Richmond had one of the biggest boards of all, but our meetings seemed to be the shortest. Now, I don’t know about you, but I would rather lay bricks than attend a meeting, so even though ours in Richmond are brief, I was up for learning how to make them even shorter. Do you know what? Great information was given about meeting preparation, communication, control (and you know there’s always that person that you need to put a lid on), and documentation was discussed; all of it was helpful. That actually seemed to be a pervasive theme, “Your club is probably doing OK, but here’s a new way of thinking about something or a solution that might ease a situation.” Having just finished being the head coach for our spring half-marathon program, I felt that the session on training programs had my name all over it. I did come away with some tweaks to our programs, but most of the time was spent with my mouth agape at the scope and structure of the Dallas Running Club’s training programs. Our club’s programs have a great reputation and reach out to many runners, but I was flat-out jealous of Dallas. It seems to have the ultimate model, and any club could incorporate at a part of Dallas’ program and improve itself. My notebook was filled with pages of notes and my head was brimming with ideas about incorporating some of that model. You’ve really got it going, Dallas! Clearly at odds with our city’s racial makeup, our club, like most others represented at the convention, needs to improve its diversity profile. Bam! Black Marathoners of America were leading a discussion on just that need. The first part of their presentation focused on the economics of targeting and becoming more inclusive of minority populations. If the human relations side of diversity didn’t ring your bell, then the economic perspective surely did. Like all the seminars I had been attending, this one included specific practical recommendations that would help our club along the way. Now, don’t get the notion that the weekend was all work and no play; runners just are not going to sit around for that, literally! Each morning there was a social run led by the Dallas Running Club’s pacers. We wound our way through various sights and landmarks of the city. My favorite places to run are on city streets at dawn and over bridges, so I was completely charmed. In the evening, there was liberal opportunity to get to know fellow runners from all over the country. I spent a good deal of time with the representatives from Missoula and found myself toeing the starting line of the Dallas Half Marathon with my new friends as well. 10 The RUNDOWN - April 2016 As if I hadn’t come away with enough already, my motivational reserves were filled completely by the special guest speakers. Runners, when you peek under their running socks, usually have a good story that powers them, and Ben Rosario and Gilbert Tuhaboyne most certainly did. It gave me goose bumps to be in the same room with them. I did get an extra bit of a thrill to sit at the next table from Frank Shorter and hoped a little magic would run from my hands to my legs when I shook hands with Bob Larsen, but enough of name dropping. I had no preconceived notions before going to the RRCA National Convention. What I left with was a re-energized love of the sport, a head full of cutting edge ideas, a support system for effective club operations, and a whole lot of new Facebook friends.

The RRCA Convention brings runners from all over and all levels together. Above is Tyler Pennell with the Striders Treasurer, Dan Edwards . Dan is also the RRCA Treasurer. Tyler is a RRCA Road Scholar from 2013. He placed fifth at the 2016 Olympic Marathon Trails which was recently held in Los Angeles .

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11 The RUNDOWN - April 2016 2016 Grand Prix Information Check the 2016 Grand Prix page for the 2016 events - Remember you must sign up to be scored in the Grand Prix. Sign up Links for all the Striders’ Grand Prix Running Grand Prix: http://liveanswer.net/newenergy/ Grandprixsignup.html Walking Grand Prix: http://liveanswer.net/newenergy/ WGrandprixsignup.html Multi Sport Grand Prix: http://liveanswer.net/newenergy/ MSGrandprixsignup.html Youth Grand Prix: http://liveanswer.netfirms.com/ New%20Energy.html Hampton Roads Super Grand Prix The Super Grand Prix consists of four races from each of the Colonial Road Runners Club, Peninsula Track Club, and the Tidewater Striders. There is no cost to compete but you must RUN NOW register.at www.HRSUPERGP.com Compete with runners from all over Hampton Roads in this exciting, new series! Twelve races to choose from with just 5 WORK LATER required to be in the running for awards! However, you must run at least one race from each club’s Super Grand Prix event. There are two Super Grand Prix events in April. They are the MAY 5, 2016 • NORFOLK, VA Victory at Yorktown 10K on April 16th and the DOG Street NORFOLKCORPORATE5K.com Challenge 5K on April 23rd. Both are hosted by the Colonial Road Runners; details can be found on their website, www. colonialroadrunners.org Shamrock Expo Booth Volunteers Jennifer Cowell Kris Duke Gene Edwards Don Greene Dave Harrah* Bill Hart Rich Hildreth (Logistics) Dwight Kane Laura Maloney Bunny May Nick May Yasmin May Drew Midland Tom Randolph Steve Shapiro Susan Snead *Coordinator

12 The RUNDOWN - April 2016 Welcome Aboard We welcome new friends and possibly some old friends to the Tidewater Striders! Hannah Besinaiz Chloe Kiser Sean Russell Samantha Bondurant Chris Kiser Tyler Russell Hannah Boomer William Kiser David Scherrer Olivia Boomer Brandon Layne Riley Scott William Boomer Sara Layne Arrington Senior Christy Broyles Avalon Limbaugh Sterling Senior Mariah Buzzard Anne Lyles Ryan Short Alicia Campbell Emerson Martindale Gracie Slovensky Noah Downing Ashton McCormick Liam Stevenson Zachary Durdle Connie McKeon Luke Stevenson Noah Givens Julia Messmore Heather Svenson Candy Gray Gavin Purefoy Ryan Thornton Ryan Gray Steven Redifer Kirk Traber Ethan Guynn Kendall Richardson Jose Vargas New Strider Fred Russell still has plen- Elizabeth Hardwick Rylee Richardson Malik Vines ty of energy as he passes through Fort Carson Heffernan James Roche Darlene Waters Story during the Shamrock Marathon . Dominic Holmes Meghan Roche Malcolm White Photo courtesy of J&A Racing, copy- Joakim Jader Victoria Roche Angie Williams right MarathonFoto . Angela Jordan Jaliel Rogers Rikki Winters Jeff Jordan Fred Russell Carolyn Kiser Lori Russell

13 The RUNDOWN - April 2016

Adopt-A-Highway Schedule Adopt-A-Trail Schedule Meet on Shore Drive opposite Fort Story west entrance for Meet at the “Narrows” boat ramp parking area (west end of cleanup along Shore Drive to Atlantic Avenue. Social fol- 64th St. off Atlantic Ave.) at First Landing/Seashore State lows in First Landing/Seashore State Park. Park for trail maintenance along Long Creek Trail and Osprey Sunday, May 15 10:00 AM Trail. Social usually follows in the boat ramp area. Sunday, July 17 10:00 AM Sunday, April 10 10:00 AM Sunday, September 18 10:00 AM Sunday, June 12 10:00 AM Sunday, November 13 10:00 AM Sunday, August 7 10:00 AM For more information call Rich Hildreth at 481-9027 or email Sunday, October 16 10:00 AM [email protected] For more information call Chris Catoe on 425-6556 or e-mail [email protected]

Adopt-A- Highway Volunteers March 13, 2016 Susan Ashley Amiele Barakey Dick Brothers Rich Bush Chris Catoe Curtis Consolvo Tim Dull Preston Fitzgerald Rich Hildreth* Brian Hulburt Mary Jo Hulburt Thank you to the volunteers who helped make Shore Drive look awesome for the Shamrock Marathon and Half Marathon . From left to right, Deb Sommer, Rich David Johnson Hildreth, Preston Fitzgerald, Rich Bush, Dick Brothers, Marie Price, the Raffertys Jeannine Jones (Wendy, Konnor, and Kevin) are behind Marie, Curtis Consolvo, Tim Dull, Brian Ron Jones Hulburt, & Mary Jo Hulburt . Photo taken by Bill Price, better known as Dr . Fast . Lee Neiberger Jean Phelan Bill Price Marie Price Kevin Rafferty Konnor Rafferty Wendy Rafferty Deb Sommer *Coordinator

To better learn what it really takes to put on a race, be on the race committee...Samantha Werve was on the Love Run Committee from Cox. According to her mom she learned that is is easier to run a 5K than to organize one. However, maybe she will also become one of those runners who knows how to volunteer and run! The race was a great success and lots of fun even with the cold. Photos courtesy of Eileen Werve. 14 The RUNDOWN - April 2016 NO EXCUSES, NO APOLOGIES, JUST PRIVATE TRAINING WITH RESULTS.

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Call for Nominations Tidewater Striders Hall of Fame Nomination for the Class of 2017 Nominations are open for election to the Tidewater Striders Hall of Fame, Class of 2017. Individuals may be nominated for their accomplishments in the areas of competition, volunteerism, or profession-related endeavors, or a combination of these areas. A maximum of five (5) members will be inducted for the class of 2017. Individuals nominated for membership in the Hall of Fame must have been members of the Tidewater Striders for a minimum of ten (10) years. Individuals may use a self-nomination process or be nominated by other club members, the latter having been members of the Tidewater Striders for at least five (5) years. Self-nominations will receive the same respect and consideration as member-sponsored nominations. Individuals who are currently on the nomination list may update their nomination information. The nomination form may be found on the club’s website, www.tidewaterstriders.com. Scroll to the bottom of the front page and, under the heading Documents, click the Hall of Fame Nominations link. Details regarding required information, accompanied by an example of a submitted nomination, are presented. Please follow the example presented to submit your nomination. A list of the 32 members inducted in the classes of 2011-2016, along with some of their major accomplishments, may also be accessed on the Website. Click Pages at the top of the front page, and scroll down to click on Hall of Fame Members. A number of individuals are already on the nomination list for 2017. You may contact the chairperson of the HOF committee, Mel Williams (profrunner@aol. com) to ascertain whether your proposed nominee has already been nominated. Nominations must be received by November 1, 2016. Specific directions for the nomination process are presented on the website and must be submitted electronically in Word format. A specific font and font size is recommended. Email to Mel Williams at profrunner@ aol.com. The Hall of Fame committee will select the inductees by mid-December, 2016. Nominees selected for induction by the committee will be notified before the end of the year, and will be inducted into the Hall of Fame at the Tidewater Striders Awards Banquet in early 2017.

15 The RUNDOWN - April 2016 Tidewater Striders’ Board of Directors Meeting Minutes – Monday, March 7, 2016 The meeting was called to order at 6:30 p.m.by President Steve Shapiro at the Neptune Offices in Virginia Beach. The following Board Members were present: Executive Committee Members Tom Randolph (Vice President) and Dan Edwards (Treasurer) and Board Members, Jim Dare, Jennifer Cowell, Don Green, Marie Price, Drew Midland and Hartley Dewey. Tim Robinson was also in attendance as a guest. Executive Committee Member (Secretary) Dave Harrah, Deb Redman and Bob Brunner were absent. President’s Report: Steve began the President’s report by commenting on the success of all three Distance Series races held at Dismal Swamp and Fort Monroe. All three events enjoyed great weather conditions. A “debrief” was presented on the Fort Monroe Distance Series race with conclusion that all was “good”. Steve reminded all members present that the “Adopt a Highway” event will take place on March 13 with a cookout to follow for all volunteers. Help is always needed. Steve commented that the Board will see a demonstration of the “RunSignUp” software at the next Board meeting on April 7. Lastly, Steve announced that the next joint meeting of the “Hampton Roads Trifecta” (Peninsula Track Club, Colonial Road Runners and Tidewater Striders) will be held on Monday, March 28. Vice President’s Report: Tom presented an update on the area’s “Super Grand Prix”. Tom noted to the Board that the second Grand Prix race was the Fort Eustis 10K on Sunday, March 6 (with approximately 120 participants, many stating they entered because of it’s inclusion in the Super Grand Prix). Lastly, Tom mentioned that feedback about the Strider’s “gym” duffle bag given for participating in the three Distance Series races was extremely positive. Treasurer’s Report: Dan forwarded preliminary financial reports to the Board prior to the meeting for review and comment. The reviewed reports included the February 2016 Profit and Loss Detail and the Balance sheet as of February 29. Only a few inquiries were made and discussed. Committee Reports: Audit: Tim Robinson (a Strider and Certified Public Accountant) will take over the “chair” position of Audit Committee and will assist the Treasurer as necessary with tax returns. Elections: Susan Snead, current Chairperson of “Elections” will address the Board at a future date to discuss “Elections Policies and Procedures” and recommended changes. Marketplace: Jennifer (in Dave’s Absence) passed out a Volunteer list relative to manning the Strider’s booth for the upcoming Shamrock Marathon Expo. Agenda notes from Dave stated that all merchandise has been moved to the new storage facility. Additionally, inventory has been completed and passed to the Treasurer. Membership: No report received from Chair for February. Public Relations: Marie proposed “Strider Yard signs” to help identify Strider events to the general Public. More research to be done in this area with coordination with Treasurer and perhaps race, walk and triathlete committees. Race: Dan reviewed the Cox 5K and Pembroke Meadows events and discussed the April and May race schedules. Use of the J&A timing system was explained to new board members. Walking: The full walking committee report has been forwarded and will appear in the RUNDOWN. Youth: Training at all New Energy locations begins on March 8. Currently there are 24 coaches working the sites. First youth Grand Prix race was March 5. Old Business: Steve briefed the Board on the Executive Committee the most recent meeting with Mr. Bill Hollaran and that upcoming small group meetings with key chair members are forthcoming. New Business: Steve and Dan met with a Virginian Pilot sales representative and plan to look into advertising in the paper format of the “Growler” supplement as well as the electronic format in an attempt to reach the 21-35 age segment of the area population. Additionally, a $2500 contribution from the club for the cost of repair to a “foot bridge” at First Landing was proposed and passed by the Board. This monetary amount will come from the Seashore 50K (routinely held in December) receipts. Lastly, the Tidewater Strider’s annual summer picnic is now scheduled and will be held on Saturday, June 11 at 11 a.m., after the annual “Strider Mile”. The meeting was adjourned at 7:24 p.m. Submitted: Dave Harrah Club Secretary

16 The RUNDOWN - April 2016 SportsNutrition Nancy Clark MS RD www.nancyClarkRD.com

The Athlete’s Kitchen Sports Nutrition: What does the research say? Should athletes eat carbs before they exercise? How much strategy to boost antioxidants is to regularly enjoy color- protein is enough? What about vitamin supplements? ful fruits and vegetables, whole grains & nuts. Enjoy oranges, berries, broccoli, spinach, almonds, avocado, etc. Ask 10 Real foods are more effective than pills (and tastier)! athletes and get 10 But answers. whom should you believe? • Advertising, in combination with an athlete’s desire to To identify proven sports nutrition strategies, profession-‐ perform better, can boost the appeal of sports supple- als from the Academy of Nutrition and Dietetics (AND), the ments. rapidly growing sport supplement American AND, ACSM College & of sition DC Po Sports Stand Medicine on (ACSM), and Nutrition Dietitians & Athletic industry is poorly regulated in terms of their claims and Yet, the Performanceof Canada (DC) evaluated the search, latest re then wrote manufacturing practices. the Hence, (available for free at www.EatrightPro.org). many of the 40% to 90%The products of athletes e ar who commonly take Here are just ghlights a few hi that might help you fuel your supplementstainted with fall victim unsafe and/or to fraud. Are banned you one substances. of them…? body for higher energy and better performance. • If you plan to use commercial sports foods and supple- •For competitive athletes, a key training goal is to stimulate ments, you’d be wise to first meet with a sports dietitian metabolic adaptations that will reduce or delay fatigue. to get a professional assessment of your baseline diet and Current research suggests that occasionally training when to determine if you would actually benefit from (as opposed to waste money on) these products. Maybe you you are carbohydrate-‐depleted can trigger biochemical are already consuming plenty of protein and have no adaptations that will ultimately nce enha your performance. need to buy that expensive whey protein, after all? Sports Just be sure to enter the competitive event after having nutrition plans should be personalized because each eaten adequate carbs on the days beforehand, so your athlete is unique. To find your local sports RD, use the muscles will be optimally fueled. referral network at www.SCANdpg.org. On most s, day if you are training -‐ for 1 3 hours a day, you • Some athletes do not drink any fluids before they want to consume 2.5 to ) 4.5 (or more g rams of carb/ pound exercise in hopes of avoiding undesired pit stops during of body weight per day (5-‐10+ g/kg). If you igh we 150-‐lbs, the workout. Yet, exercising under-hydrated can hurt that means 1,500 -‐ 2,700 calories rains, of g fruits & veggies! performance. The solution is to drink 2-4 ml/pound (5-10 • When exercise is so intense that you have difficulty ml/kg) body weight in the two to four hours before you consuming even water or sports drink during the workout exercise. This allows more than enough time for you to (think intense spinning or CrossFit class), just swishing and flush the excess fluid down the toilet. You can then drink then spitting a sports drink might help you feel better and as desired right before you start your workout. perform stronger. The brain detects the presence of sugar • Athletes have always been told to consume adequate in the mouth, and this might help you work harder. protein (1.2-2.0 grams protein per kg/day, with dieters needing the higher end of that range). An additional • While many supplements sports are worthless, a few have recommendation is to evenly distribute the protein strong research to back their performance-‐enhancing throughout the day, enjoying some protein at least every claims. For in-‐depth information, refer to the Australian 3 to 5 hours so that muscles have the tools they need to Institute of Sport’s classification system that ranks sports grow bigger. That is, instead of eating 16-ounces of fish at foods and supplement ingredients based on the strength of dinner, divide the fish into four 4-oz portions—or more evidence: www.ausport.gov/au/ais/nutrition/supplements realistically, enjoy 2 to 3 eggs for breakfast, a sandwich And please take note: No amount of any supplement will for lunch, Greek yogurt + nuts for a snack, and then a compensate for a poor sports diet. smaller portion of fish with dinner. • Vitamin and mineral supplements will not improve your When divided into meals and snacks, this equates to performance unless they reverse a nutritional deficiency. about 15 to 25 grams protein per meal for most athletes. That is, if you -‐ have iron deficiency anemia related to low (More precisely, target 0.1-0.14 grams protein/lb body dietary iron (i.e., no red meat) gh or hi iron losses heavy ( weight per meal; 0.25-0.3 g/kg). Eating more than 40 sweating, menstruation, donating blood), you will need an grams of protein at one time has not been shown to offer iron supplement to replenish your depleted iron stores. any additional muscle-building or performance benefits. Reversing iron-‐deficiency anemia can take as long as 3-‐6 Enough is enough! months. Hence, you want to prevent anemia from happen-‐ Sports nutritionist Nancy Clark MS RD CSSD has a private practice ing in the first place by eating -‐ iron rich foods (dark meat in the Boston-area (Newton; 617-795-1875), where she helps both chicken, fortified cereals). Taking iron upplements s “just in fitness exercisers and competitive athletes create winning food plans. case” is not advised and ht mig contribute to medical issues. Her best-selling Sports Nutrition Guidebook, and food guides for • Antioxidant vitamins (such as C, E) have not been shown marathoners, cyclists and soccer players, as well as teaching materials, to enhance athletic performance. There is some evidence are available at www.nancyclarkrd.com. For online and live hinder workshops, visit that high doses of antioxidants supplements might actually www.NutritionSportsExerciseCEUs.com. training adaptations. The safest and most effective 17

The RUNDOWN - April 2016 New Energy Tidewater Striders Youth Running Group Head Coach: Angelo Celesia [email protected] 757-288-7715 Tidewater Strider Scholarship SpringTraining Schedule Virginia Beach Training Site Applications - LAST CALL Mt. Trashmore - Kid’s Cove area facing South Blvd. Scholarship applications forms for the 2016-17 academic year are Tuesdays/Thursdays, 5-6 p.m. available at http://www.tidewaterstriders.com/site/wp-content/ [email protected] uploads/docs/scholarship_application_2016-17.doc and are due by April 15, 2016. These scholarship awards range from $1,000 Suffolk Training Site to $3,000 and are based on academic and athletic performance Sleepy Hole Park and community service in general and to the running community Monday/Thursday 5:30-6:30pm through the Striders. Contact Dan Edwards by email: lionrun@aol. [email protected] com for further information. The applications must be submitted as an attachment via e-mail. Please utilize the link above. Norfolk Training Site Lakewood Park Criteria for selection of scholarship recipients Thursdays 6 – 7 pm The Tidewater Striders Scholarship Committee uses four [email protected] criteria to select scholarship recipients. Chesapeake Training Site 1. Academic achievement: scholarship achievements in Bells Mill Park high school or college; honor society, Dean’s list, Monday/Wed 5:30–6:30pm 2. Athletic achievement: athletic accomplishments in [email protected] high school or college, or as demonstrated in road races. Peninsula Training Site 3. School and community service and work experience: Sandy Bottom Nature Park - We meet in the first volunteer service to the community and school or college; Parking lot inside the HRC Pkwy entrance. membership in various community or school/college Mondays 5:30 – 6:30 pm. organizations; leadership roles in service organizations [email protected] or school/college groups; work experiences for salary. 4. Tidewater Striders involvement: participation in P.O.W.E.R Training Site Tidewater Striders races; volunteer efforts of applicant Mt. Trashmore (near Kids Cove) and family members in Tidewater Striders races and Tuesdays 5-6 pm other activities. [email protected]

Represent New Energy in Style 2016 Camperships Growing fast? Order new New Energy Geat Now. Tidewater Strider youth members planning to attend a running Singlets, shorts, sweatshirts, compression gear is all available at camp this summer may apply for a club campership for partial http://liveanswer.net/newenergy/NewEnergy%20Store.html. camp tuition reimbursement. Amounts awarded are based on the number of applicants and typically range from $50 to $100. Requests should be sent no later than June 15th to Dan Edwards by email [email protected] with the following information: Stay Connected, Click Button below Name: to get all the New Energy Links! Date Joined Striders: or visit http://liveanswer.net/newenergy/ Last three Strider races run: NewEnergy.html Name & dates of camp you will attend:

18 The RUNDOWN - April 2016 Tidewater Striders Training Sites Weekday Training Location: Gosport Tavern in Olde Towne Portsmouth- Days: Wednesdays Location: Great Neck & Seatack Recreation Centers Time: 6:30PM Coached Swim Workouts by Betsy Durrant & Distances: 5K Pace: All ability levels and paces Karen Mickunas Reason to run with us: Enjoy beer specials after the run Days & Times: Great Neck Recreation Center Weekend Training Location: Visitor’s Center of First Landing State Park Monday, Wednesday, & Friday 7:45 – 8:45 a.m. Days: Saturdays Tuesday & Thursday 7:00 – 8:00 a.m. Time: 7:00 AM Pace: All levels welcome! Distances: Varies. We run from 12 to 20 miles depend- The only way to improve Reason to swim with us: ing on training for marathons your swim split is to swim, so join us in the water for a Pace: Generally 9:30 miles coached workout. The cost is $4 per class; punch cards Number of runners: Varies. Ranges from 4 to 10 are available at the front desk. Reason to run with us: We run at a pace representa- Betsy Durrant ([email protected]) Contact: tive of middle of the pack marathoners and are a diverse Location: Great Neck Middle School Track group with discussions that include anything. We even Coached by Dai Roberts [email protected] discuss politics and religion. When: Tuesdays - Meet at FKS 5:45pm or Track 6pm Contact: Rich Hildreth @ 481-9027 or 377-4130 Reason to run with us: Multiple groups of different pace [email protected] runners. Training with similar paced runners provides Location:Great Neck, VB mutual benefits for all. Days: Saturday morning Location: Group meets at Running Etc, 1707 Colley Time: 7:30 AM Ave., Norfolk. Distances: Long run in First Landing State Park Days: Tuesday and Thursday evenings Pace: All ability levels and paces Time: 5:30 PM. Number of runners: Anywhere from 30 – 60 runners Tuesday workout: 5-8 miles total interval distances Reason to run with us: Great social atmosphere with a range from 400 meters to 1 mile. The workouts are wide range of ability levels. located on a measured Graydon Ave.“street course” in Contact: Dai Roberts Group as Final Kick is no more. West Ghent. Geared for runners with 5K pace of 5:30 to Sources for Group Workouts: 9:00 minutes per mile pace. Check the websites at www.runningetc.com, and www.meetup. Thursday workout: 6 to 10 miles. Training runs, tempo com/hamptonroadsrunners runs, or depending on a group’s desires, just an easy run. Walker Training and Workouts Pace varies from 5:30 to 9:45 minutes per mile. The Strider Walkers hold many informal walks with various starting Number of runners: 15 to 30 points, distances and paces. If you’d like more information send an Reason to run with us: Improve your race times by e-mail to [email protected] running a structured workout and meet other runners with similar goals. The Tidewater Striders Training Sites column is Contact: Running Etc, 627-1500 designed to list training sites organized by Tidewater Strider members throughout the Southside Hampton Location: Running Etc at Virginia Beach, Regency Roads area. It complements information provided on the Hilltop Shopping Center, 1940 Laskin Road Suite 308 Tidewater Striders website. Provide info to newsletter@ Days/Time: Wednesday evenings at 5:30 PM. tidewaterstriders.com One Time Training Events may Training Run: 4 to 8 miles easy run also be listed. Pace: 7 to 10 minute mile Number of runners: 10 to 15 Reason to run with us: mid week run with a fun group Contact: Mark @ Running Etc, 491-2340

19 The RUNDOWN - April 2016 Membership Expires April 1, 2016 - This is your LAST Rundown - RENEW NOW Heather Allen Brian Fletter Jennifer Kemp Treyvon Smith Cordelia Ashley Jacen Fletter Jillian Kemp Alaina Stafford Mara Bates Kelly Fletter Joseph Kemp Amanda Stafford Candi Beneze Joanii Fluette Karen Kemp James Stafford Rob Bogle Roslyn Gagne Gervin Robert Matson Kent Swisher Belil Boyd Acacia Gervin Jessica McConnell Alejandra Talley Bex Boyd Judah Gervin Elizabeth McKinley Anna Talley Kaya Boyd William Gervin Evan Melanson James Tate II Tokel Boyd Christopher Gross John Michaud Christine Teranto Tolin Boyd Diana Blanchard Gross Kim Minamyer Ella Toppel Zeph Boyd Parker Gross TJ Minamyer Scott Toppel Campbell Caron Veronica Gross Kolton Moseley Simone Toppel Hunter Caron Chips Halley Emily Muise Kris Utt Lenn Caron Jim Halley Tabatha Navarra Jimbo VanLandingham Elisha Cook Chase Hesson James Otto Sharon Wesley Eric Cook Madison Hesson Ryan Otto Lauren Williams Rod Curtis Quincy Hesson Jane Payette Leslie Williams Kyle Davis Aaron Hoback Mike Payette Lydia Wooten Margaret Davis Eden Hoback Janet Peralta Daniel Zerbest Rebecca Denny Kim Hoback Betsy Pollard Jonathan Zwergel Jim Dille Mark Hoback Bill Pollard Joseph Zwergel David Edwards Carly Hunter Bryan Rice Martin Zwergel Anne Epperly Robert Hunter Michael Rice Isabella Esprit Ryan Kearns Dan Risku Ariana Fletter Christopher Kemp Susan Shade

Membership Expires May 1, 2016 Jason Anderson Carson Dickerson Larry Hill Gary Searcy Cita Bandy Kaycee Dickerson Laura Hill Phillip Shepard II Adam Boney William Dungan Thea Hill Angelia Thomas Allyn Boney Bruce Dutcher David Johnson Cameron Tillard Aron Boney Reese Gilliam Jaeden Jones Dakota Tillard Banks Boney Kaitlyn Gordon Chris Lloyd Jennifer Tillard Chance Boney Taylor Gordon Dulcey Lloyd Tim Tillard Emma Boney Carl Grant James Lloyd Bob Vogler Lilja Boney Dream Gregory Jason Lloyd Brandon Williams Noah Boney Bridgette Grogan Chyance Mattison Rene Williams Renee Britt Jackson Harris Tasha Mattison Sophie Wolfe Alexander Chen Trey Harris David Mick Emery Wyatt Casondra Clark Gregory Hassell Madeleine Mitcham Kelly Wyatt Patrick Clark Teddy Heely Alex Phillips Stanley Zheng Kelly Dausel Axel Hill Maryn Romaine Adam Dickerson Fletcher Hill Matthew Schwartzer

20 The RUNDOWN - April 2016 Membership Expires June 1, 2016 - Erica Blanding Thomas Eicks, Jr . Joseph Johnson Sean Osterlie Jaden Blanding Aaron French Amanda Kilfoil Caswell Richardson Jordan Blanding Elodie French Bryce Kilfoil Serenity Scott Travis Blanding Joseph French Emma Kilfoil Emma Searing Bob Brockman Julie French Owen Kilfoil John Searing Ebony Brown Michael French Terrence Kilfoil Katie Searing Sarah Clark Natalie French Matthew Kimpan Noelle Searing Jaden Cohn Sidni French Bradley Kuether Sheri Searing William Coley Jennifer Gildea Jake Long Ed Twining Ann-Germaine Danz Jim Golden Patrick Molnar William Verhappen John DiCarlo John Harrah Lorraine Nesmith Brian Walker Andrew DiGiorgio Carolyn Harrison Roberta Nesmith Kimberly White John DiGiorgio David Harrison Frank Nixon Tihara Williams Aleasha Dingle Ted Harrison Samantha Nixon Danette Wilson Billy Edwards Bessie Johnson Dave Osterlie Elias Young Thomas Eicks Jordan Johnson Molly Osterlie

MARCH 5-APRIL 30 ART VIRGINIA PREMIERE! BY DAY, A magnificent Asian lantern exhibition will transform the Garden’s landscape with colossal MAGIC works of art—mesmerizing guests of all ages. PRESENTED BY BY NIGHT. LANTERNASIA.ORG

21 The RUNDOWN - April 2016

Coming back this summer, the Dai Roberts Group is hosting “Summer Energy 2016”. It is an 8 week running day-camp for 3rd-8th graders who enjoy running or want to run and have fun doing so. Starting week of July 4th through August 27th, participants will be provided with an 8 week training program so even when unable to meet everyone can continue to benefit from the training program. Register Here!

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22 The RUNDOWN - April 2016 Cox Falcon 5K Run March 6, 2016 - Virginia Beach, VA Finishers: 81 Race Summary & Highlights: The 22nd Annual 5K had some speedy runners - on the men’s side you needed to be well under 19 minutes to place in your age group unless you were over 50. The women’s Volunteers side was not as impressive but the top woman, Ashley Groesbeck, was under 20 minutes List was not available at Press crossing the finish ine in 19:47. Ashley was followed by Kelly Rock in 20:46 and Sara Time but it was probably the Belmarich in 21:42. The men were led by Strider Ryan Carroll in 16:16. Following closely usual list of suspects . were Joshua Wilks in 16:35 and William Rehrig in 16:37. The 5K was the first race of the Youth Grand Prix 5K series. The age groups with the most participants was the 14 & Under age group for both boys and girls. New Energy Runner Qiana Boyd was first in 22:11. The top Strider on the boys side was 10 year old Seth Sadler; Seth was second in 19:54. Other Strider age group winners included: Drew Midland, Joel Bell, Brian Rogerson, John The 5K runners take off at the 22nd Annual Price, and Wendy Ireland. Cox Falcon 5K . Photo courtesy of Eileen Werve. Complete results are available at TidewaterStriders.com

From left to right, John Price, age group winner with more than one runner; Ryan Carroll, overall 5K winner; Don Greene, one of the Strid- ers dedicated volunteers. Photographs courtesy of Eileen Werve. 23 The RUNDOWN - April 2016 Pembroke Meadows 1 Mile Fun Run March 6, 2016 - Virginia Beach, VA Boys Heat Finishers: 59 Girls Heat Finishers: 62 Race Summary & Highlights: Finishing at the top of the Boys heat were Bryant Norskog, Noah Boyce, and Strider Volunteers Joshua Miville in 7:09, 7:09, & 7:20 List was not available at Press respectively. The fourth male was 55 year Time but it was probably the old Strider Dwight Starks in 7:21; Dwight usual list of suspects . won the 18 and over age group. The girls heat was led by 9 year old Strider Rachael Zimmer in 7:17. She was followed by 47 year old Cindy Rebman in 7:58 and Meghan Sheedy in 8:16. New Energy Runner Shelby Lemerande won the 9-10 year old girls age group in 8:21. Complete results are available at TidewaterStriders.com

Volunteers - Shamrock 8K Waterstop Many thanks to the Striders wonderful Shamrock 8K water stop volunteers. 2016 was an interesting year as when we arrived at 6:45 the sun was coming up and the temperature was ideal. 30 minutes later the weather became cloudy and the winds picked up. By then, we had many cups already filled and surprising to us was when the winds shifted out of the east, sand started blowing into our cups. Several cups even had feathers in them! Susan Ashley Scott Jones Bob Stern Bob Boyce Ron Jones Ann Stern Chris Catoe Deb Kopecky Stela Turelli Kenny Greenwell Rebecca Motley Julie Vaughn Diane Haupt Tom Murphy Carol Volkringer Mal Higgins Lee Neiberger Michael Volkringer Rich Hildreth Jean Phelan Chris Holm Deb Sommers

Above are the Tidewater Striders that manned the waterstop on the Boardwalk during the Shamrock 8K on March 19, 2016. Thank you to all who volunteered. Photo courtesy of Jean Phelan, waterstop coordinator. 24 The RUNDOWN - April 2016 Striders on the Road by Steve Scudder If you’ve been racing on the road, please let Steve know for running events. E-mail your name, race name, location, date and your results to [email protected] for running events If the full results are available online, please provide that link so that other Striders might be identified. This is a great opportunity to let Striders know about other events out of the area. When sending in your results, please consider including a little write-up about your experience. If you’re a new or recently renewed Strider and we omitted you in the “Striders on the Road,” it’s probably due to the membership data Steve had available this month. (Valentine’s Day) Massacre Little Rock Marathon Quintiles Wrightsville Beach Marathon March 6, 2016 - Little Rock, Ark. Marathon February 14, 2016 - Greensboro, N.C. Phil Rudisill 3:51:46 March 20, 2016 Mark Allen 3:46:24 Lori Tubbs 4:38:51 (Pacer) Wrightsville Beach, N.C. http://massacremarathon com. http://www .littlerockmarathon .com Chris Holcomb 3:50:34 Mark added: 16 laps, 1,467 foot elevation Rock ‘n’ Roll USA Marathon & http://www.wrightsvillebeachmarathon. gain, 18 degrees, still managed a PR! com Half Marathon March 12, 2016 - Washington, D.C. United Airlines NYC Half Marathon Marathon Aaron Ransom 4:09:07 March 20, 2016 - New York, N.Y. Jonathan Ransom 4:26:15 Kevin Bilms 2:41:48 Half Marathon Douglas Mitchell 2:16:15 Julia Blakeburn 2:16:20 http://www .nyrr .org/ Darlene Crick 2:55:39 Tena Nee 3:39:20 Walter Nee 3:39:19 Frank Nixon 1:48:46 Butch O’Shea 2:35:35 Renee O’Shea 2:35:35 Tisha Paredes 2:00:26 Heather Simpson Kong 3:16:19 Janet Thomas 3:09:07 Jennifer Anderson and Mark Allen after the Daniel Thomas 2:35:22 Massacre Marathon . Edgar Twining 4:22:19 New Orleans Mardi Gras Half Sharon Yager 2:03:01 Marathon John Yager 2:20:11 February 28, 2016 - New Orleans, La. Matthew Zentz 2:39:24 Kathy Martin 3:04:51 http://www .runrocknroll .com/dc/ Maria Poranski 3:13:11 Adam Brown 5K Shamrock Run Jeff Terry 1:50:11 March 12, 2016 - Pearcy, Ark. http://runrocknroll .competitor .com/new- Lori Tubbs 24:19 (1 A/G) orleans https://www .facebook .com/ Myrtle Beach Marathon & Half Adambrownshamrockrun/ Marathon Biltmore Estate Asheville March 5, 2016 - Myrtle Beach, S.C. Marathon Marathon March 13, 2016 - Asheville, N.C. Ten year old Seth Sadler finished sec- Mecca Adams 3:58:24 ond among boys under 14 at the Cox Angela Bynum 5:44:26 Tammi Clarke 4:02:36 (3 A/G) Falcon 5K. He covered the course in http://www.ashevillemarathon.com Shalisa Davis 4:45:25 19:54 . Linda Palluch 4:17:09 Photo courtesy of Eileen Werve. Dorothy Wise 4:08:30 Half Marathon Renee Britt 2:27:20 http://www .MBMarathon .com The Haven Run for Home 8K March 5, 2016 - Charlottesville, Va. Susan Hagel 37:38 (3 A/G) http://www.thehaven.org/8k

25 The RUNDOWN - April 2016 Special Discounts for Tidewater Striders Chesapeake: RUNDOWN Ad Chesapeake Foot & Ankle Ctr. Massage Discounts - 20% Discount for 10% Discount 436-5824 massage therapy . Two Locations in Virginia Rates Beach - 34th Street at the Oceanfront, and Great Bridge Cyclery Inlet Fitness - Great Neck . Monthly advertising rates are as 10% Discount Parts & Accessories, 482- Tamara Vandelinde 757-615-3782 5149 inletmassage@gmail com. follows for Striders: Norfolk: Integrative Message Therapies, 575-3044 Full Page ...... $75 .00 Brian D. Deutsch, MD, 10% Discount $10 .00 Discount on all therapeutic massages Half Page ...... $50 .00 Freedom Ford, Call 583-3673 for details New Balance Virginia - Hilltop East 10% Discount 433-0100 Quarter Page ...... $35 .00 Running Etc. - Ghent (See ad in this issue) Running Etc. - Regency Hilltop (see our ad Eighth Page ...... $20 .00 in this issue) Mediation Center of Hampton Roads, 10% off of Mediation Services and Train- Cayce/Reilly School of Massotherapy Monthly advertising rates are as ing, 624-6666 . Student Clinic 457-7146 - Student mas- follows for Non-Striders: sages ~ $20.00; Other services (Reflexology, Ghent Chiropractic - complimentary massage/facial) ~ $5.00 off with Tidewater Full Page ...... $90 .00 first day services (including consultation, Striders ID examination, x-rays (if needed) 622-1222 Half Page ...... $60 .00 Shorebreak (Pizza, Sports & Billards) Newport News: 10% discount to Striders, not to be combined Quarter Page ...... $45 .00 Runner’s Source 223-4970 15% discount with any other specials or coupons . on non-sale in stock inventory. 481-9393 Eighth Page ...... $25 .00 Virginia Beach: Sterling Meadows Kennel - 471-0040 Flyers (8 .5”x11”) . . . $50 .00 Athlete’s Foot 10% off boarding/supplies -does not include Salem Crossing Shopping Center - 2085 pet food - Must present Strider membership 5% Discount for 6 months Lynnhaven Parkway 10% discount on card . shoes and apparel to card carrying mem- 10% Discount for 12 months bers of the Tidewater Striders . Therapeutic Massage - Allison Thomas 10% discount 285-6411 Cosmo’s Corner. Cage Free Doggie Foot Reflexology- 757-430-2526 or e-mail To advertise in the RUNDOWN, Daycare and Boarding . 10% discount to [email protected]. 10% discount for members Tidewater Striders on all purchases please contact Ada Lester, ada@ (daycare ,boarding and retail items) Wells Therapeutics, Inc. - 490-9488 TriDuo.com cosmoscorneronline .com Massage therapy in Mount Trashmore area 10% discount on all therapeutic massage . Conte’s Bicycle & Fitness Equipment Zen Hot Yoga. - 757-288-9142 $25 discount Ads should be in a pdf, .tif or .jpg 491-1900 Also, Chesapeake and Newport off 1-month unlmited package or $75 off format. All ad copy is due by the News a 3-month unlimited package . http://www . 20th of each month. Dynamic Health Services - Free consult for zenhotyogavb.com/ Striders. www.DynamicHealthServices.org Various Locations 757-639-3153 In Motion Physical Therapy and Sports Performance. First Colonial Chiropractic 496-4956 10% off VO2 Max testing - www.Bonsec- Free Exam . Necessary x-rays included oursinmotion .com with one paid treatment . Duck, NC Strider Apparel New Life Chiropractic Outer Banks Running Co. and more.. A $160 value for $50. would like to offer 10% Discount 252-255-5444 striders a consultation, Exam, report of Other Locations Visit findings and first chiropractic treatment for Lifetime Running and Fitness just $50 . Dr . Mike Geheren 757-222-0910 10% on all training programs, 703-975-1605 www .cafepress .com/striders Hybrid Academy of Martial Arts - SportsLegalForms.com - 20% discount - (Scores Plaza) Receive a free one week use code “STRIDERS” . trial on Muay Thai Kickboxing or Submis- sion Grappling 490-6906 .

These merchants give discounts to Tidewater Strider members. Most stores give at least 10% discount on non-sale items. Bike shops usually give discounts on parts and accessories only. You must show your Strider membership card and the discount is non-transferable. Please support these merchants willing to support us! Striders Tweet Follow the Tidewater Striders on Twitter: http://twitter .com/ TheStriders Feel free to send an email to twitter@tidewaterstriders . com with any Strider announcements you’d like to make via Twitter.

26 The RUNDOWN - April 2016

Save Time & Paper & $$$$ Membership Application Sign Up Online @ Tidewater Striders Running Club TidewaterStriders.com 1585 Lake James Dr. Questions or Changes Virginia Beach, VA 23464 Call / Email 757 270-0285 Our 43rd year of [email protected] Running Hampton Roads

Name: (First, Middle, Last)______

Address (Include Apt. #)______

City______State ____ Zip______*Mobil Phone Number (____) ______

*Email Address (please print carefully) ______(*required for sending newsletter & other club/race updates) Birth Date (mm dd yyyy) ______Gender: M or F Primary Interest: ___Running Walking__ ___ New <<<< check one >>>> Renewal ___ Multi-Sport___ Youth____ For 2-Person or Family Membership, please complete for additional members: Name (first, middle, last) Birth Date(s) Gender Email (print) (circle one) ______M or F ______

______M or F ______(circle one) ______M or F ______(include additional family members on an attached sheet of paper) ______M or F ______

1-Year 2-Year <<<<< Check your option Regular Individual ____ $20 ____ $30 Amount Enclosed: Dues: $______Youth (Age 22 & Under) ____ $12 ____ $18 Tax Deductible Donation $______2-Person Family—Same Address ____ $25 ____ $40 __Scholarship __Youth

3 + Family—Same Address ____ $30 ____ $50 Total $ ______Checks Payable to Golden Runner (any age/includes ____ $100 Not Available Tidewater Striders Entry into club-owned races) Note: Club is a 501c3 nonprofit; donations, not dues, may be deductible OPTIONAL: I would like to participate in the following club year-long Grand Prix competitions: Running_____ Race-Walking______Multi-Sports______Youth______Details at www.tidewaterstriders.com

I know that running and volunteering to work in club races and other events is potentially hazardous. I should not enter & run or participate in club activities unless I am medically able and properly trained. I agree to abide by any decision of race officials relative to my ability to safely complete any race or event. I assume all risks associated with running o volunteering to help with races, including but not limited to, falls, contact with other participants, the effects of weather, including heat and/or humidity, the conditions of the road or trails and traffic on the course, all such risks being known & appreciated by me. Having read this waiver and knowing these facts, and in consideration of your acceptance of my application for membership, I for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, the RRCA and their sponsors, their representatives and the successors from all claims or liabilities of any kind arising out of my participation in club activities even though liability may arise out of negligence or carelessness on the part of those named in this waiver. COMMUNICATIONS NOTIFICATION: For details please use this link or cut & paste to browser: http://www.tidewaterstriders.com/protocol.html Signature/Date______(Parent or guardian for all youth memberships < 18)

Apply online or mail check & application to: Send address or email changes to Tidewater Striders Membership [email protected] 1585 Lake James Dr. NOTE: CURRENT EMAIL ADDRESS REQUIRED TO RECEIVE NEWSLETTER Virginia Beach, VA 23464-6750 Questions ???? Call 757 270-0285

27 new energy flyer

new energy app

PLAN TO JOIN the Tidewater Striders' New Energy Youth 2016 Running Team New Energy is an informal youth group training together to improve their times in road races as well as their performance in track and field and cross-country events sanctioned by the USA Track and Field (USATF) and AAU. Motivations vary from those who simply enjoy running, to those who are goal oriented and recognize the need to train in order to perform well in races. With its group approach to running practices, New Energy provides a fun, sociable forum for running preparation and development.

New Energy welcomes all youth runners, ages 6-16, regardless of ability . Practices are informal, and participants are encouraged to attend as many as possible. Runners must have a good pair of running shoes to avoid injuries . Uniforms, Warm ups and other gear can be purchased, but are optional . Membership in the Tidewater Striders is required by the third practice in order to participate in sessions and compete on a team basis in Track and Relay teams . The cost is $12 .00 per year or $18 .00 for two years . The Team participates in road races held in the Tidewater area, which are part of the Youth Grand Prix 1-mile and 5K series and are sponsored by local organizations such as school PTAs . Check race flyers for specific information by visiting www .tidewaterstriders .com . A New Energy Team race schedule will be part of the program and can be found under ‘Youth Programs’ on our Web Site.

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

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

New Energy Team Training - Visit www .tidewaterstriders .com under ‘Youth Programs’ for our race and training calendar or http://www.liveanswer.cc/newenergy/NewEnergy.html for more detailed info and online signup .

Virginia Beach Training Site: Starts March 8, 2016 - Tuesdays /Thursdays, from 5-6 p.m., at Mt. Trashmore (Kid's Cove area facing South Blvd.). acelesia@aol .com

Suffolk Training Site: Starts March 7th - Sleepy Hole Park, Monday/Thursday 5:30-6:30pm NewEnergySuffolk@gmail .com

Norfolk Training Site: Starts March 10th - Lakewood Park, Thursdays 6 – 7 pm [email protected]

Chesapeake Training Site: Starts March 7th - Bells Mill Park, Monday/Wed 5:30–6:30pm stacin .martin@gmail .com

Peninsula Training Site: Starts March 14th - Sandy Bottom Nature Park Mondays 5:30 – 6:30 pm . We meet in the first Parking lot inside the HRC Pkwy entrance . sam .bethune@gmail .com

P.O.W.E.R Training Site: Starts March 15th - Tuesdays from 5-6 p .m ., at Mt . Trashmore (near Kids Cove) [email protected]

For more information, contact: Coach Angelo Celesia: acelesia@aol .com 757-288-7715 Dan Edwards, Chairman of the Tidewater Strider Youth Committee: lionrun@aol .com 757-495-3551 ......

TO SIGN UP AND REGISTER FOR OUR TEAM Use our Online web form: http://www.liveanswer.cc/newenergy/NewEnergy.html or visit www .tidewaterstriders .com (Also, you may contact [email protected] or call 757-288-7715) walker flyer Tidewater Striders Walkers

You Don’t Have To Run To Join In The Fun!

Follow us at [email protected] on the Tidewater Striders “All About Walking” forum ______www.tidewaterstriders.com/forum______Walk with us

for fitness or competition. Our walkers participate in all distances from 1,500 meters (just under a mile) through Marathons and Ultras (beyond 26.2 miles). Train with us

for motivation and support. Group trainings are usually scheduled on weekends. Check the “All About Walking” forum for weekly updates on places, dates, times, anticipated paces and distanceRace with us s.

The walkers have their own Grand Prix events with points given for participation as well as place finish. Any style of walking is welcome with the only requirement being that you walk the whole race to Competemake it fair for all participants. with us

Our members travel to USA Track and Field race walk events at the state, regional and national levels. We also travel to other walk friendly events across the country. You don’t have to be fast to join us. No matter what your pace you are still faster than the person who didn’t get off the couch!

A Tidewater Striders Saturday, 4/23/2016 Grand Prix Race! Races start at 8am

*Organized by Tidewater Striders & West Park Church of Christ, Benefitting the Oasis Shelter in Portsmouth* Races Start & Finish at Wilson High School, 1401 Elmhurst Lane, Portsmouth, VA (Near North Parking Lot) ______2016 Spring to Life 5K & 1 Mile Entry Form & Waiver Online Registration available at www .tidewaterstriders .com or https://www.raceit.com/Register/?event=36938

Please mail this form w/checks payable to: West Park c/o Spring to Life Run Mail completed entries to: Steve Sheppard, West Park-Spring to Life, 926 Cherokee Rd, Portsmouth, VA 23701 Please make sure that your entry form is complete(including AGE), legible and the waiver is signed .

5K Run/Walk (check here)□ ($25 postmarked by 4/13, $30 after, but please do not mail later than 4/19)

1-Mile Run/Walk (check here) □ ($15 if postmarked by 4/13, $20 after, but please do not mail later than 4/19)

5K Group Member, 10 or more registering together, pre-registration only (check here) □ ($20, postmarked by 4/13) Name of Group: Runner Name: (last) (first)

Age on Phone Number: ( ) Gender: Male Female 4/23/16: □ □ Address: Apt No . City: State: Zip Code: Email Address(CLEARLY PLEASE): 5K Tech Shirt Size: (pre-registrants guaranteed, late registrations on first-come, first-served basis) □ Small □ Medium □ Large □ X-Large □ XX-Large 1 Mile Race T-Shirt Size □Youth S □Youth M □Youth L □ Adult S □ Adult M □ Adult L □ Adult XL □ Adult XXL

WAIVER: I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able to properly train. I understand that this road race is not intended for vehicles (skateboards, roller blades, etc.) or distractions (headphones, dog on a leash, baby strollers, etc .), and I will abide by these guidelines . Also, I agree to abide by any decision of a race official relative to my ability to safely complete the run . I assume all effects of weather, including heat or humidity, traffic, and the conditions of the road, all such risks being known and appreciated by me . Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Spring to Life organizers, Woodrow Wilson High School, West Park Church of Christ, City of Portsmouth, the Tidewater Striders and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event. I grant permissions to all the foregoing to use my photographs, motion pictures, recordings, or any other record of this event for legitimate purposes.

Signature:______Date:______(All must sign. Parent Signature required, if participant under 18)

Sponsored By: Service at 11am every Sunday. Join us! Seagull Sprint

April 24, 2016 Register NOW!

Join us for Thoroughgood Elementary’s Annual Seagull Sprint 1 mile fun run! This exciting event includes a 1 mile boys race and a 1 mile girls race. You will run a Tidewater Striders approved course on flat paved streets beginning and ending at Thoroughgood Elementary School. T-shirts are guaranteed to all runners registered by April 15th. Trophies will be awarded for 1st place overall winners. Additional awards will be given to the top 5 in each age group- boys and girls races accordingly: 6 & under, 7-8, 9-10, 11-12, 13-17, 18 & older. All participants will receive a ribbon. Health & fitness activities and vendors, door prizes and goody bags are all part of the race day FUN!

Registration Fee $12.00, $15.00 on race day 12:00 Registration Packet Pick-Up Opens Make checks Payable to: 12:00 – 3:00 Health and Fitness Expo TES PTA 1:30 Boys Race Attn: Seagull Sprint 2:00 Girls Race 1444 Dunstan Lane, Virginia Beach, VA 23455 2:45 Awards Ceremony To Register and Pay online:

https://www.raceit.com/Register/?event=36737 /Seagullsprint ------

First Name ______Last Name ______

Street Address ______

City ______State ______Zip ______

Phone ______Email ______

Teacher ______Grade ______Age ______

Gender Male Female T-Shirt Size Youth M Youth L Adult S Adult M Adult L Adult XL

I know that running a road race is a potentially hazardous activity. I should not participate unless I am medically able and properly trained. I agree to abide by any decision of a race official relative of my ability to safely complete the run. I assume all risks associated with participating in the event including but not limited to falls, contact with other participants, effects of the weather including temperature extremes and humidity, traffic and conditions of the road, all such risks being known and appreciated by me. Having read this waiver, knowing these facts and in consideration of your accepting my entry, I for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, Thoroughgood Elementary School and PTA, City of Virginia Beach, USATF, RRCA, race officials, volunteers, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. I grant permission to all of the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. I understand that skate boards, baby joggers, roller blades, head phones and dogs on leashes are not allowed in this race. Signature ______Date ______Parent/guardian please sign if runner is under 18 WEEK OF EAL THY LIVING

WEEK OF EAL THY LIVING

Jewish Family Service of Tidewater’s

12th Annual Run, Roll or Stroll st • • Sunday, May 1

24th Street Park, Virginia Beach Boardwalk Sponsored by the Copeland/Klebanoff Families

The Run, Roll or Stroll is a fundraising event to benefit Jewish Family Service of Tidewater, Inc. JFS is a non-profit agency that provides an extensive array of social services, including home health, counseling for adults and children, and Meals on Wheels to people of all faiths in Tidewater.

Schedule of Events Registration Race Packet Pickup www.jfsrunrollorstroll.org Thursday, April 28th (Note day change) Fees: 8:00 AM – 4:00 PM 8K Run: $30 pre-registration Simon Family JCC $35 after April 18 5000 Corporate Woods Drive, Virginia Beach 5K Run/Walk: $25 pre-registration $30 after April 18 st Race Day: Sunday, May 1 1 Mile Run/Walk: $15 pre-registration 6:45 – 7:45 AM: Registration and race day 8:00 AM: 8K Run, 5K Run & 5K Walk Pre-registration guarantees aT-shirt. Registrations 9:15 AM: 1 Mile Run/Walk postmarked after April 18, 2016 and race day *Arrive 15 minutes before your race registrations will receive a T-shirt on a and warm up with a trainer! first-come, first-served basis.

Race Directors: Kim Stites & Sue Graves • 757–321–2222

Spring Into Presenting Sponsor: Healthy Living Lead Sponsor: Lee & Bernard Jaffe* Family Fund of the Tidewater Jewish Foundation Sponsors * Of blessed memory Access our easy online registration form at www.jfsrunrollorstroll.org! Make checks payable to Jewish Family Service of Tidewater Mail entries to: JFS Run, Roll or Stroll, c/o Jewish Family Service, 260 Grayson Road, Virginia Beach, VA 23462 Registration Form I am registering for: q 8K Run q 5K Run q 5K Walk q 1 Mile Run/Walk

First Name Last Name

Mailing Address ______

City ______State ______Zip Code ______

Phone # ______- ______- ______Email ______

Age ______Birthdate ______Sex q F q M Personal Chip ID # (if applicable) ______

Team Name (if any) ______T-Shirt Size ADULT: q S q M q L q XL YOUTH: q S q M q L

RELEASE AND WAIVER: I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running this event including, but not limited to: falls, contact with other participants, the effects of weather, including high heat or humidity, traffic and the conditions of the road, all risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I for myself and anyone entitled to act on my behalf, waive and release Tidewater Striders, Jewish Family Service of Tidewater, Inc., the City of Virginia Beach, USAFT, RRCA, race officials, volunteers and all sponsors, their representatives and successors from claims or liabilities of any kind arising out of my participation in this event. I grant permission to all the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. This is a road race conducted under the rules of the USATF and I understand the race is not intended for individuals with headphones, baby joggers, baby strollers, dogs on leashes, skateboards or skates, and I will abide by these guidelines. Signature of participant (or parent/guardian, if participant is under 18) ______Date ______

Teams Post-Race Party! Important Get your friends, co-workers and Hang around after your run or walk for a fun time of Info! family together and run as a team! awards, prizes, food, drinks, and more! Entertainment by Four or more members constitute a Entercom Norfolk: team. Team members may participate in any race. All team members must pre-register by April 18, 2016 and submit individual registration forms together. Team Recycle Your Old Shoes! members are eligible for individual awards and also for the Donate your new and gently used shoes to the Got Sole team award. Project, which donates both athletic and non-athletic shoes to underprivilaged families in Hampton Roads and Prizes & Awards the Eastern Shore. Drop-off bins will be available at packet • 8K & 5K Run –Top 3 men and women runners overall pickup and at the race. and the top 3 in each of the following age groups will receive commemorative awards: 12 & under, 13-15, Be a “Virtual Walker”! 16-19, 20-29, 30-39, 40-49, 50-59, 60+ Don’t want to run or walk, but still want to help? Become • 5K Walk – Top 3 men and women walkers a “Virtual Walker” and raise funds for JFS! All proceeds raised will allow JFS to continue to provide vital services • 1 Mile Run/Walk – Top 3 in each of the following age and programs to individuals throughout Tidewater, re- groups will receive commemorative awards: 1-6, 7-9, gardless of religious affiliation or financial status. Being 10-12, 13-15, 16-18, 19+. All entrants receive a ribbon a “Virtual Walker” is as simple as sending emails to your at the finish line. friends and family asking them to support JFS by making a • Three team awards will be presented for most partici- donation of any amount. To learn more, visit: pants: 1) schools, 2) synagogues and 3) businesses/ www.jfsrunrollorstroll.org. community organizations. GREAT NECK 5K RUN/WALK It’s More Fun at Night FRIDAY, May 6, 2016 VA BCH, VA

Starting Time and Place Rain or Shine 6:30 p.m. Church of the Holy Family 1279 North Great Neck Road Virginia Beach, VA 23454 Pre-registration packet pick-up and Race Day Registration: 5:30-6:15 p.m. Course Proceeds Benefit: Teacher 2 Teacher Education 5K runs through Laurel Cove Neighborhood and sustainable coffee co-op Entry www.justhaiti.org. $25 per Adult $15 per student $55 a Family Non-runners $15.00 (Dinner and Music only) Price increases $5 on Race Day Awards 5K Men and Women (Top 3 in each group) NEW THIS YEAR: REGISTER ON-LINE AT 12 & under, 13-18, 19-29, 30-49, 50 and over Over all metals given to top 3 male and female runners www.5kgreatneck.com Make checks payable to: Holy Family Special Participation Awards Mail Entry and Payment to: Best Home-made Super Hero Costume Official Tidewater Brian Alexander at Haiti Committee Fastest Barefoot Runner Striders Timing 1279 North Great Neck Road Virginia Beach, VA 23454 Need Child Care during race? Child care will be provided during race for ages 1 and up. Check box below if needed! Questions: [email protected]

For more information visit www.5kgreatneck.com

AFTER RACE PARTY: DINNER and ENTERTAINMENT

Following the run, join your fellow runners for a Creole Dinner of black beans and rice. Quench your thirst with soda, a cash bar with beer, wine and Haitian rum and coke. Enjoy the night with live music from Joe Talley and Pamela Jo Sward of “Who We Are Not.” Folk Rock, Jazz and Pop Rock are fused together in an eclectic sound of vocals, guitar and percussion. th “Who We Are Not” recently opened for REO Speedwagon and recently won the 5 Annual Emerging Artist at the Veer Music awards.

ENTRY FORM: GREAT NECK 5K RUN/WALK for Haiti Education (please print) First Name ______Last Name ______Street Address______City ______State______Zip Code ______Phone ______

E-mail ______

Age on Race Day ______Circle Gender: Male Female Circle T-shirt size: S M L XL XXL T-shirt is guaranteed if registered by April 19, 2016

Amount Paid ______Check box if child care is needed during race AGE OF CHILD ______

Runner Agreement Wavier, Release & Acknowledgement: All participates are required to sign the wavier below. I know that a three mile run/walk is a potentially hazardous activity. I should not enter a run/walk unless I am medically able to compete. I understand that this road run/walk is not intended for vehicles (skateboards, roller blades etc…) or distractions (headphones, dog on leash etc…) and I will abide by these guidelines. Also I agree to abide by any decision of a race official relative to my ability to safely complete the run/walk. I assume all effects of weather, including heat or humidity, traffic and the condition of the road, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release Church of the Holy Family, the Diocese of Richmond, the Holy Family Haiti Committee, Teacher 2 Teacher Ministry and the City of Virginia Beach, and all sponsors, their representative and successors from all claims or liabilities of any kind arising out of my participation in this event. I grant permission to all of the foregoing to use my photographs, motion pictures recording or any other record of this event for legitimate purposes.

______Signature of Runner/Walker Signature of Parent/Guardian if under 18

2nd Annual VALOR RUN 10 Miler / 5K May 15, 2016 8:30 First Landing State Park

Remembering the U.S. military women who served since 9/11

REGISTRATION: Registration fee includes entry, T-shirt, finisher medal, post-race party, photos, hydration . 10 Miler fee also includes on-course nutrition . T-shirts not guaranteed after 5/7 . VIRTUAL: run your race anywhere . T-shirt will be mailed after 5/15 . Medal not included .

EVENT 2/1 – 5/7 5/8 – 5/15 Virtual Race Day 5K $35 $45 $30 $50 10 Miler $40 $50 $30 $55

TIME / PLACE: Start and finish at the Narrows in First Landing (64th St . entrance) . Parking fees apply . 7:30 Race day registration and packet pick up at First Landing State Park 8:30 Race start 10 miler / 8:35 Race start 5K 9:30 Awards 5K / 11:00 Awards 10 miler 12:00 Post-race party at Bold Mariner Brewing Company

Awards: Top two male and female runners overall as well as to the top two male and female finishers in each of the following age brackets for the 10 miler and the 5K: 19&U, 20-29, 30-39, 40-49, 50-59, 60&O

Make checks payable to VALOR RUN and mail with this form to: Valor Run PO Box 11121 Norfolk, VA 23517 Register online at https://www .raceit .com/search/event.aspx?id=35259 (No refunds, exchanges or transfers .)

Event website: http://valorrun10miler.com Race director: Nancy Lacore at [email protected]

…………………………………………………………………………………………………………………………………………………………………………………………… Registration Information

LAST NAME:______FIRST NAME:______GENDER(circle): M F ADDRESS:______CITY:______STATE:______ZIP:______PHONE:______EMAIL:______AGE ON RACE DAY:______

Circle event: 10 Miler 5K VIRTUAL Registration fee (from above):______

T-shirt size (size not guaranteed): Male / Female XS (women) S M L XL XXL Youth S M L XL

Waiver (must be signed): I know that running a road race is potentially hazardous. I should not enter and run unless I am medically able and properly trained. I agree to abide by the decision of any race official relative to my ability to safely complete the run. I assume all risks associated with running and volunteering to work in club races including, but not limited to, falls, contact with other participants, effects of the weather, the condition of the road and traffic on the course, all such risks being known and understood by me. Having read this waiver and knowing these facts, and in consideration of accepting my entry, I for myself and anyone entitled to act in my behalf, waive and release Valor Run, USATF, Tidewater Striders, First Landing State Park, race officials, volunteers and sponsors from all claims of liability of any kind arising out of my participation in the race or associated activities. I grant permission to all the foregoing to use any photographs, motions pictures, recording, and/or any other record of this event for any legitimate purpose. This is a race conducted under the rules of USATF. I understand this race is not intended for baby joggers or strollers, headphones or dogs (except service dogs) and I will abide by these guidelines. I understand that if I am registering May 8 or later, t-shirts are not guaranteed.

Signature (parent or guardian if under 18):______LEE’S FRIENDS Helping People Live With Cancer Since 1979

5K TRAIL RUN • SATURDAY, MAY 21ST TIME/PLACE: Start & finish at the Narrows in First Landing State Park, Va. Beach (64th Street entrance) $5 Parking Fee (carpooling encouraged)

7:30 am Race day registration/packet pick-up at First Landing State Park

8:30 am Race starts

REGISTRATION: Registration fee includes race entry, t-shirt (guaranteed for first 300 registrants ONLY), finisher medals and post-race party.

REGISTRATION COST: POSTMARKED BY MARCH 25 $30 MARCH 26 – MAY 15 $35 MAY 16 THRU RACE DAY $40

AWARDS: Running Etc. is the proud sponsor of awards which will be presented immediately following the race. There will be plenty of food and drink. Awards will go to top three male and female runners overall as well as top three male and female finishers in the following age brackets: 19&U, 20-29, 30-39, 40-49, 50-59, 60+. PRE-RACE PACKET PICK-UP: Friday, May 20 from 4pm – 7pm at Running, Etc. at their Regency Hilltop location—1940 Laskin Road, Suite 302, Virginia Beach, VA 23454. Phone: 757-491-2340.

MAKE CHECKS PAYABLE TO: LEE’S FRIENDS and mail with this form to: LEE’S FRIENDS, 7400 Hampton Blvd, Norfolk, VA 23505. Register online at raceit.com. No refunds, exchanges or transfers allowed. Race will be held rain or shine!

RACE DIRECTOR: LEE’S FRIENDS (Carol Olsen, Executive Director) at [email protected] or 757-440-7501. ELECTRONIC TIMING: Tidewater Striders

Registration Information (PRINT CLEARLY) Last Name:______First Name:______Address:______City:______State:____ Zip:______Phone Number:______e-mail:______Age on race day:_____ Birthdate:______Sex:____ T-shirt Size (circle one): S M L XL Waiver (must be signed): I know that running a road race is potentially hazardous. I should not enter and run unless I am medically able and properly trained. I agree to abide by the decision of any race official relative to my ability to safely complete the run. I assume all risks associated with running and volunteering to work in club races including, but not limited to, falls, contact with other participants, effects of the weather including heat and humidity, traffic conditions of the roads or trails, and all such risks being known and understood by me. Having read this waiver and knowing these facts and in consideration of the acceptance of my entry, I, for myself and anyone entitled to act on my behalf, waive and release LEE’S FRIENDS, Tidewater Striders, First Landing State Park, race officials, volunteers and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. This race is not intended for baby joggers, headphones, skates and dogs on leashes and I will abide by these guidelines.

SIGNATURE ______DATE ______(Parent’s signature if under 18) APPLICATIONS WITHOUT SIGNED WAIVERS CANNOT BE PROCESSED

COLT 5K Race & 1 Mile Fun Run Presented by: Christopher Farms Elementary School PTA SUNDAY, May 22, 2016 All entries received by Friday, March 11, 2016, will receive a finisher medal. We cannot guarantee medals to any entries received after this date. *CFES PTA reserves the right to increase entry fee after this date.

Great Giveaways: Medals, Goody Bags, Sponsor Freebees, Raffle Items

Awards: Given to top three finishers, male and female, in each age category 5K – Overall, 13 and under, 14-19, 20-29, 30-39, 40-49, 50 and over 1 mile – Overall, 6 and under, 7-8, 9-10, 11-12

RACE TIME: One Mile: 1:00 PM, 5K: 2:00 PM; Packet pick-up starting at noon. PLACE: Christopher Farms Elementary School, 2828 Pleasant Acres Dr., Virginia Beach, VA

DIRECTIONS: From Norfolk or western points: I-64 to East I-264, take Lynnhaven Pkwy exit south to Holland Rd. Turn left (east) on Holland Rd. Proceed approximately 2 miles to the Christopher Farms subdivision and turn right on Pleasant Acres Dr. Make a right at the stop sign onto Pleasant Acres Dr. and then a right into the elementary school. ENTRY FEES: $25 for 5K run $15 for the mile run

Drop entry form with check at Christopher Farms Elementary School or Mail to: CFES PTA, 2828 Pleasant Acres Drive, Virginia Beach, Virginia 23453. Please make checks payable to “CFES PTA” No refunds or exchanges. Questions: Phone 757-880-1662 or email: [email protected] ENTRY FORMS MUST BE FILLED OUT COMPLETELY AND ACCURATELY, FAILURE TO DO SO CAN RESULT IN FORFEITURE OF MEDAL OR AWARD. ------Name (Last, First, MI) ______Phone w/ Area Code ______Strider Member Yes / No Mailing Address ______Email address (for confirmation) ______Circle Race Category: 5K Runner / 1 Mile Runner Age (Race Day) ______Sex M / F

I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with participating in this race including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, traffic and the conditions of the road, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my application, I, for myself and anyone entitled to act in my behalf, waive and release any and all sponsors including, but not limited to, the Tidewater Striders, CFES PTA, RRCA, City of Virginia Beach, Virginia Beach City Public Schools, race officials, volunteers and any and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. I grant permission to all of the foregoing to use any photographs, motion picture, recordings, or any other record of this event for any legitimate purpose.

Runner’s Signature ______Date: ______

Parent’s Signature if under 18______Date: ______

Office Use Only: Date received ______5K Run ______Mile Run ______13th Annual Ocean Lakes High School Dolphin Dash 5K Fun Run

Check # Saturday, May 21, 2016 Race # 9:00 a.m. Ocean Lakes High School, Virginia Beach, VA Registration Form

The race is open to students, staff, families, and the Ocean Lakes Community. All proceeds of the event go to Beach Bags Foundation, therefore, there is a registration fee for volunteers and runner/walkers. Please see the OL Homepage for more information on this charity that is close to the Ocean Lakes Community. Circle Only One: RUNNER WALKER VOLUNTEER

Registration. During the weeks of April 25th-May 6th 2016 registration forms will be collected in the cafe and gym foyers and student activities office between 7:10-7:20 a.m. Registration can also be mailed or dropped off any time prior to May 6th. Cost is $12.00 and checks should be made payable to OLHS. The signed registration form and money must be turned in at the time of registration. Registration will also be held race day, May 21st, in the gym for $15.00 - t-shirts cannot be guaranteed. There will be NO REFUNDS and if the race is cancelled due to inclement weather, it will not be rescheduled. The prize drawings will be held even if the race is cancelled. Race packets must be picked up May 19th before and after school in the cafeteria foyer (students may pick up race packets for family members). Runners without affiliation to OLHS may pick up race packets Friday, May 20th between 2 and 4 PM or in the OLHS gym by 8AM on race day.

Awards. Participants will be given a door prize ticket for the multiple prize drawing at the conclusion of the race. The top three finishers in each category will receive an award for placing in their respective categories; you can only win in one category. All runners and volunteers will receive a race t-shirt (if registered by May 6th). Timing by Tidewater Striders and Music will be provided by 94.9. T-shirts, door prizes, coupons, and food/drink will be available to every participant. Medals are donated by Jostens.

Divisions/Individual Age Groups. Age as of race date. The Ocean Lakes divisions include: (male/female) Freshman, Sophomore, Junior, and Senior Student and (male/female) Faculty or Staff. Non-Ocean Lakes divisions: 11- under and 12 and over. The adult divisions include: (male/female) 19-29, 30-39, 40-49 and 50-up. Teams consist of four members and can be either a male team, female team and/or mixed team (2 males/2 females). Teams may consist of a mixture of adults and students and one team can medal from each group. Teams will NOT be eligible for individual age division’s awards. Entries must have a team name and register together. . *** Race is open to the first 400 participants *** * Refreshments served after the race, Door Prizes available * PLEASE PRINT NEATLY (BOTH SIDES)

T-SHIRT Size ____ Kids

_____ Small NAME ______(AGE on Race DAY)______Medium Race Division______ADDRESS ______Large CELL PHONE # ______E-MAIL ______X-Large Block 2B Room # ______2B Teacher ______XX-Large (size is not guaranteed)

Divisions: Individual Age Groups: MALE FEMALE (Please circle gender and class/age) OL Student: (Freshman, Sophomore, Junior, Senior), or OL Faculty/Staff Or Non OL 11 and under, 12 and over Or Adult: 19-29, 30-39, 40-49, 50-up Or Team: (Teams may consist of mixture of adults & students) MALE, FEMALE, or MIXED

TEAM NAME (if it applies):______(teams must not be more than 4) Team Category ______OVER

OCEAN LAKES HIGH SCHOOL DOLPHIN DASH 5 K RUN SATURDAY, May 21, 2016 Ocean Lakes High School, Virginia Beach, VA

Race time: 9:00 a.m.

The race is open to all students, staff, family members, and the Ocean Lakes community.

This is a school-sponsored event for the Beach Bags (to provide hot meals to students in need).

PARTICIPANT AGREEMENT While participating in this event, I will accept responsibility for maintaining good conduct and appearance, and I will follow directions at all times. I agree to abide by the Ocean Lakes High School Code of Conduct at all times while participating in this school activity.

I give permission for ______(print name) to participate in the event described above.

I know that running a race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decisions of a race official relative to my ability to safely complete the run. I assume all risks associated with running this event including but not limited to: falls, contact with participants, the effects of the weather, including extreme cold and ice, traffic and conditions of the road, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release Ocean Lakes High School, Virginia Beach City Public Schools, City of Virginia Beach, State of Virginia, race officials, volunteers, and all sponsors, their representatives and successors from all claims and liabilities of any kind arising out of my participation in this event. I grant permission to all of the foregoing to use any photographs, motion pictures, recordings, or any other record of this event for any legitimate purpose. This is a road race conducted under the rules set forth by the Dolphin Dash committee at Ocean Lakes High School and I understand the race is not intended for baby joggers, baby strollers, skates, skateboards, headphones, or animals on leashes, and I will abide by these guidelines.

1) Participant Signature ______Date ______

2) Parent/Guardian Signature ______Date ______

3) Emergency Contact ______(Please Print Name Neatly) (Phone Number)

All Applications will be processed in the order received. Incomplete forms cannot be accepted. Registration forms mailed to Ocean Lakes High School, RE: Shirley Hall/Dolphin Dash; 885 Schumann Dr. 23454, must be postmarked by May 6, 2016. Please contact Andrea at: [email protected] or Shirley Hall: [email protected] with questions or find us on Facebook: Ocean Lakes High School Dolphin Dash or Twitter: @DolphinDash13 Thank you!

If you would like to purchase a t-shirt but not run the race, t-shirts will be available for purchase after May 6th for $8.

Great Giveaways: Medals, Goody Bags, Sponsor Freebees, Raffle Items

Awards: Given to top three finishers, male and female, in each age category 5K – Overall, 13 and under, 14-19, 20-29, 30-39, 40-49, 50 and over 1 mile – Overall, 6 and under, 7-8, 9-10, 11-12

RACE TIME: One Mile: 1:00 PM, 5K: 2:00 PM; Packet pick-up starting at noon. PLACE: Christopher Farms Elementary School, 2828 Pleasant Acres Dr., Virginia Beach, VA

Runner’s Signature ______Date: ______

Parent’s Signature if under 18______Date: ______

Office Use Only: Date received ______5K Run ______Mile Run ______RUN ERR ELIZABETH RIVER RUN 10K Name:______ERR 10K RUN DIVISION

Female:______Male:______ERR 10K WALK DIVISION

Birth Date/Year:_____/______/______Age:______$25 Postmarked by 3/31

Email:______$30 Postmarked 4/30 Race messages will be sent via email $40 5/1 to 5/20 Registrants after 5/1 are not guaranteed a T-shirt. City:______State:____ZIP______Please do not mail in registration form after May 20.

T-SHIRT SIZE: S M L XL XXL $40 _ Post registration on 5/27 & 5/28 (Please circle one) ======CRAWFORD STREET MILE RACE WAIVER MUST BE SIGNED BELOW! I know that running a road race is a potentially hazardous activity. I should not enter to run unless I am medically able and properly ______Crawford Street Mile trained. I agree to abide by the decision of a race official relative to my ability to safely complete the run. I assume all risks associated $15 Postmarked by 4/30 with participating in this event including but not limited to falls, contact with other participants, the effects of weather, including heat and humidity, traffic and conditions of the road, all such risks $20 5/1 to 5/20 being known and appreciated by me. Having read this waiver and Please do not mail in registration form after May 20. knowing these facts and in consideration for acceptance of my Registrants after 5/1 are not guaranteed a T-shirt. entry, I for myself and for anyone entitled to act on my behalf, SATURDAY MAY 28, 2016 agree to indemnify the Tidewater Striders, Portsmouth Museum Foundation, City of Portsmouth, Virginia, sponsors, volunteers, $40 _ Post registration on 5/27 & 5/28 PORTSMOUTH, VIRGINIA race management, from any and all claims or liabilities of any kind ======arising from my participation in this event. I will abide by all the guidelines set by race management, including but not limited to, CHILDREN’S MUSEUM FUN RUN that baby joggers, headphones, skates and animals are not ERR 10K permitted during my participation in this event. I agree that my ______Children’s Fun Run entry fee is not refundable or transferable for any reason. I also grant permission to all of the foregoing to use any photographs, motion picture, recordings or any other record of this event for any $10 Postmarked by 5/20 CRAWFORD STREET MILE legitimate purpose. Registrants after 5/1 are not guaranteed a T-shirt. *Race Director reserves the right to accept or deny any entry. *NO REFUNDS! NO TRANSFERS! NO EXCEPTIONS! $15 Post registration 5/27 & 5/28 CHILDREN’S FUN RUN ======SIGNATURE:______CHILDREN’S MUSEUM DONATION (Parent signature required if under 18 years of age) $______Donation to benefit the Children’s RRCA VIRGINIA 10K DATE:______Museum of Virginia. CHAMPIONSHIP ======STRIDER GOLDEN RUNNERS

GR NUMBER: ______RUN ERR!! POST RACE FESTIVITIES REGISTRATION INFORMATION All athletes are invited to the party at the Ntelos ONLINE REGISTRATION- TIDEWATER STRIDERS GRAND PRIX EVENT Pavilion at Harbor Center. Music, food, refreshments Sign up online at tidewaterstriders.com or raceit.com. and adult beverages will be shared while you brag ERR’S FLAT! ERR’S FAST! ERR’S FUN! about the day’s running exploits. PAPER APPLICATIONS:Paper applications are available at www.tidewaterstriders.com. Mail your Get Memorial Day Weekend off to a great start by RACE CHECK IN & LATE REGISTRATION: check payable to the “Tidewater Striders” & running or walking the Elizabeth River Run! The May 27 3pm-6:00pm Running Etc.-VA Beach registration form to: ERR course is flat and fast with spectacular views of May 28 6:45am-7:45am Ntelos Pavilion Tidewater Striders the Elizabeth River, followed by a fun post race 2217 Bayberry Street celebration. NTELOS PAVILION DIRECTIONS: Virginia Beach, VA 23451 From VB & Norfolk—I-264 to Downtown Tunnel. ERR 10K RUN & WALK DIVISION 8:15am After tunnel, take exit #7; bear right to Crawford St. RACE INFORMATION: Enjoy the sights and sounds of the riverfront as you From Chesapeake - I-464N to Downtown Tunnel. ONLINE: www.tidewaterstriders.com traverse along the river on the seawall and on the After tunnel, take exit #7, Bear right to Crawford St. EMAIL: [email protected] Naval Medical Center Portsmouth’s river front From Suffolk & NC- I-264E, take Exit #7B, to grounds. Go back in time as you pass the legendary Crawford St. ERR PHOTOS PORTSMOUTH LIGHTSHIP, the historical From Peninsula/Richmond- I-664S through MMM The photographers of TRIDUO.COM will be out on monuments and homes of “Olde Towne” Portsmouth. Tunnel to I-264E. Take Exit 7-B, to Crawford St. the course taking photos of you on race day. You can view the photos at www.triduo.com. Photos are ERR 10K will start and finish on Crawford Street PARKING- available for purchase. near the Ntelos Pavilion at Harbor Center. The course NO PARKING FEES ON WEEKENDS! 1800 will remain open for 2 hours. ERR 10K athletes will parking spaces in city garages are within quarter of a GOLDEN RUNNERS & receive a technical t-shirt and an entry to the post mile of the Pavilion. Please arrive early on Saturday. VOLUNTEER RACE PASSES race festivities at the Pavilion at Harbor Center. Golden Runners and Volunteer Race Pass users must VOLUNTEERS NEEDED! register by May 1, 2015. Thank you for your NEW! ERR FINISHER MEDAL Volunteers are needed to help put this event on. All cooperation. ERR 10k finishers will receive an ERR medal. volunteers receive a shirt and an invite to the post race festivities. Please e-mail Rich Hildreth at TECHNICAL T-SHIRT [email protected]. “THANK YOU” TO OUR ERR 10K ATHLETES REGISTERED BY MAY 1 WILL RECEIVE A TECHNICAL T-SHIRT! CHILDREN’S MUSEUM OF VIRGINIA SPONSORS: Race proceeds are shared with the Children’s CRAWFORD STREET MILE 7:45am Museum of Virginia. The Children’s Museum Be a part of the fun by running or walking a mile in provides hands-on experiences for children of all Olde Towne Portsmouth. Each participant receives a ages, including a planetarium, train collections, art T-shirt and entry to the post race party. Awards will moves, and much more. recognize the top 3 overall male & female finishers. Just add your tax deductible donation to the race entry fee check or make a separate check payable to CHILDREN’S MUSEUM FUN RUN 9:45am the “Children’s Museum of Virginia”. Donated funds Children ages 6 months to 5 years can run like Mom will be administered by the Portsmouth Museums and Dad in this 30 yard fun run. Each child will Foundation Inc. receive a T-shirt. Start Times For More Info Contact: 1 mile – 8:00 AM Brett Smiley 5K – 8:45 AM (757) 431-7801 [email protected] to benefit Registration: Entry Fees: Saturday, June 4, 2016 • By mail with completed application & check to: 5K: $30 ($35 after 6/1) 8:00 a.m. (1M), 8:45 a.m. (5k) (before 5/31) 1M: $15 Virginia Weslyan College Eggleston Services OK5K Both: $40 1161 Ingleside Rd., Norfolk, VA 23502

• On-site Race Day Registration beginning at 7 a.m. Packet Pick-Up: Pre-registrants may pick up their packets on Friday, June 3rd between 3–7 PM at: Running Etc.,1940 Laskin Rd., Virginia Beach

Divisions/Awards 5K: 1M: Tidewater Striders Grand Prix Youth Grand Prix event The course is disability friendly qualifying event Top 3 Overall Male/Female and open to all levels of ability and Top 3 Overall Male/Female Top 3 Male/Female in age categories mobility. Walkers welcome. Top 3 Male/Female in age categories Top 3 Walkers Top 3 Walkers

special thanks to our presenting sponsors: Post Race Festivities: Post-Race awards ceremony and rafﬂe. Post-Race refreshments provided. Inclement Weather The race director reserves the right to alter or cancel portions of the race as deemed necessary for safety reasons.

Please make checks payable to Eggleston Services Last Name ______First Name ______Address ______City, State & Zip ______Phone ______Email ______Gender: Male______Female______T-Shirt size (circle one) S M L XL or Youth S(6/8) M(10/12) L14/16) Age on race day ______Date of birth ______Check race(s) running: r 5K - $30 r1 mile - $15 r Both races - $40 Total Amount enclosed: $ ______I’d like to make an additional donation to Eggleston in the amount of: $ ______(enclosed) Mail entry to: Eggleston Services OK5K; 1161 Ingleside Rd., Norfolk, VA 23502 I understand that a road race is a potentially hazardous activity. I should not enter the run unless I am medically able and properly trained. I agree to abide by any decision of a race official to my ability to safely complete the run. I assume all risks associated with running in the event including, but not limited to, falls, contact with other participants, the effects of weather including heat and humidity, traffic conditions of the roads or trails, and all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of the acceptance of my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, Eggleston Services, the City of Norfolk, Virginia Wesleyan College, race officials, volunteers, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. I grant permission to all of the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. This race is not intended for baby joggers, headphones, skates and dogs on leashes and I will abide by these guidelines. Race Held Rain or Shine.

Signature______Date______(Parents Sig. If Under 18)______22nd Annual Queens Lake 5K Run At New Quarter Park, Williamsburg, VA Saturday, March 26, 2016 Benefiting the Colonial Road Runners Scholarship Fund In Memory of Michael Mann & Tom Ray A Colonial Road Runners Grand Prix Event

Fast USATF certified course on paved roads ! through scenic Queens Lake neighborhood!

Race day registration and packet pickup 7:30 AM -8:45 AM 1 Mile Fun Run starts at 8:30 AM 5K Run/Walk starts at 9:00 AM

For more information: Contact Race Director Paul Pelletier (757) 253-0625. Email: [email protected]; Race Coordinator Rick Platt (757) 229-7375, cell phone (757) 345-1431. Email: [email protected]; Thomas Tate at (757) 870-0429. Email: [email protected] Online registration available at https://www.RunSignUp.com

First Name: ______Last Name: ______

Street Address: ______

City, State, ______& Zip ____ Code: ______Home Phone: Work Phone: □ Email:□ □ Age on Race □ Day: ______□ Race Entered: □ 5K Run □ 5K □ Walk □ 1 Mile Fun Run Gender: Male Female T-‐shirt size: S □ M □ L XL T-‐shirt size: YM YL (Children’s) 5K Run/Walk Registration: $20 if postmarked by Friday, March 18, 2016; $25 late and $30 race day 1 Mile Fun Run Registration: Free or $8 with t-‐shirt T-‐shirts and exact sizes are guaranteed to all entrants who register by March 18, 2016. After that first come, first served, while supplies last I would like Make to make a donation checks to the payable CRR to Scholarship “CRR Queens Fund in Lake the Run” and mail to: amount of $______Paul Pelletier, 4096 Thorngate ive, Dr Williamsburg, VA 23188

I know that running a road race is a potentially hazardous activity. I should not enter and run/walk unless I am medically able and properly trained. I agree to abide by any decisions of a race official relative to my ability to safely complete the run. I assume all risks associated with running/walking in this event including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat or humidity, traffic, and the condition of the road, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting entry, I, for myself and for anyone entitled to act on my behalf, waive and release York County, Queens Lake, York Country Parks and Recreation, New Quarter Park, the Colonial Road Runners and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event. I grant permission to all of the forgoing to use any photographs, motion pictures recordings, or any other record of this event for any legitimate purpose. In consideration of the safety of all run participants, no baby joggers, baby strollers, headphones, animals on leashes, skateboards, or skates.

Signature (Parent or guardian if under 18) ______Date ______

ALL ENTRANTS MUST SIGN WAIVER

Awards: To the top three overall men and women, to the top three in five-year age groups (from 14-and-under through 70-and-over), and to the top three men and women in the walk division.

Course:

Flat out-‐and-‐back urse co with loop into Queens Lake. Tranquil, scenic, woodland setting along paved roads near the Colonial Parkway and Queens Lake in York County. Certified 5K course (USATF VA-‐08008-‐RT). In Memory of Michael Mann and Tom Ray Two members of the Virginia Peninsula Road Racing Hall of Fame are no longer with us—Michael Mann (2006 inaugural inductee class) and Tom Ray (2007 inductee class). Mann, who died in September, 2007 at age 38 after a 2 ½- year battle with lung cancer, was a three-time winner of the Colonial Road Runners Grand Prix (2002-04). His PRs ranged from 15:18 (5K), 24:58 (8K) and 31:20 (10K) up to 1:09:16 for the half marathon and 2:28:28 for his favorite race, the 2004 Shamrock Marathon. He still holds four CRR race course records. Ray, who died in June, 2011 at age 78, still holds the all-time CRR record for men 65-69, a 20:02 at age 67 at the 2000 Vineyards 5K, and the Virginia state record for men 70-74 with a 1:13:55 at the 2003 Yorktown Battlefield 10 Miler. The Colonial Road Runners Scholarship Fund is in memory of these two talented runners and never-to-be-forgotten friends.

Directions to New Quarter Park From Interstate-‐64

: Take exit 242A onto Route 199. Exit Route 199 onto Route 143 towards Williamsburg. At the first traffic light, turn right onto Penniman Road (Magruder Elementary School is on the corner). Proceed 1 block and turn left onto Hubbard Lane. Proceed straight ahead on Hubbard Lane for about 1 mile. Make a right turn onto From Lakeshead Route Road 143 and proceed straight bout for a 1¼ miles until you reach the park entrance.

: At the Route 143-‐Penniman Road traffic light (coming from Newport News), turn right onto Penniman Road (Magruder Elementary School is on the corner). Proceed 1 block and turn left onto Hubbard Lane. Proceed straight ahead on Hubbard Lane for about 1 mile. Make a right turn onto a Lakeshead Road nd proceed From straight downtown for about miles 1¼ Williamsburg until you reach the park entrance.

: Take the Colonial Parkway (from the Information Center area) towards Yorktown. Take the Queens Lake exit off the Colonial Parkway. At the end of the exit ramp, turn right onto Hubbard Lane, then turn right onto Lakeshead and Drive proceed straight for about miles 1¼ until you reach the park entrance. Sponsored by

•Health & wellness •Team building •Improve office morale •Friendly competition •Fun networking www.HamptonRoadsSports.org/CorporateChallenge EVENT SCHEDULE

Tuesday, Wednesday, Thursday, Friday, Saturday, April 19, 2016 April 20, 2016 April 21, 2016 April 22, 2016 April 23, 2016 Kickball: Bowling: Golf: • Prepare for the 5K 5K Run: 12:00pm - 4:00pm 12:00pm - 2:00pm 9:00am - 1:30pm 9:00am - 11:00am • Princess Anne • Pinboys • Cypress Point • Rest • Chesapeake City Park Athletic Complex (Virginia Beach) Golf Club • $300/team • $250/ team • $200/team • $500/team • Flex your muscles (rate will increase) • Up to 14 players • 6 people per team • Up to 4 people and practice for the • Up to 10 people per team • Includes: 2 hours of per team Tug of War per team • Includes: 2 game bowling, pizza and • Includes: best ball • Includes: t-shirt, medal, guarantee, snacks beverages format, reception • Make Team Signs post race celebration and beverages Basketball: (3V3) & silent auction Tug of War: Bowling: 5:30pm - 9:30pm Ropes Course: • Dust o the boards 10:00am - 11:00am 3:00pm - 5:00pm • Virginia Wesleyan 1:00pm - 4:30pm and prepare for • Chesapeake City Park • Pinboy’s College • The Adventure Park Cornhole • $100 - Up to 6 (Virginia Beach) • $250/ team • $200/team people per team • $200/team (men’s / co-ed) • Up to 4 people • Practice Team Cornhole: • Up to 6 people • Up to 6 players per team Cheers 10:00am - 11:00am per team per team • Includes: ropes • Chesapeake City Park • Includes: 2 hours of • Includes: 3 game course challenge, • $100 - Up to 4 people bowling, pizza and guarantee, snacks snacks and per team beverages and beverages beverages

CHARITABLE COMPONENT SPONSORSHIPS REGISTER/CONTACT The teams that come in 1st, 2nd or 3rd Investment range: $250 to $10,000 Registration: place will win money for the charity of HamptonRoadsSports.org/corporatechallenge Why: their choice! Contacts: Promote your company to businesses This year’s non-proﬁt • • Lauren Bland - (757) 664-2576 or throughout Hampton Roads in a fun partner is tHRive. [email protected] environment. THRIVE cultivates regional awareness • Mollie Robertson - (757) 664-2573 or Show Hampton Roads that your and community development by • [email protected] providing a platform to empower young company supports health and wellness. professionals, give them a voice, and • Be part of Hampton Roads history! invest in the future of our region. #HRCorporateChallenge For more information visit www.YPtHRive.org www.HamptonRoadsSports.org/corporatechallenge