The E-RUNDOWN

May 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.

Striders Dominate at Spring to Life

Upcoming Events Sunday, May 1 JFS Run, Roll or Stroll 8K,5K & Mile Friday, May 6 Great Neck 5K Run/Walk Saturday, May 7 FaraFest Sunday, May 15 Valor Run 10 Mile & 5K Adopt - A - Highway 10pm Saturday, May 21 Run on the Wild Side Some of the many Striders that received hardware at the Spring Dolphin Dash to Life 5K are pictured above: Stanley Zheng, Grayson McBride, Sunday, May 22 Betsy Pollard, Blaine Dorrough, and Jack Van Straten lifting COLT 5K Race Connor McBride. All of these runners train with the Suffolk New Energy group. Photo courtesy of Lou Pollard. Saturday, May 28 Annual Picnic is on JUNE 11th Elizabeth River Run Support this Strider event by volunteering or Keeping the tradition of the annual picnic after the Striders Mile, running or both the picnic will be on Saturday, June 11th. Mark your calendars now, complete details will be in the June Rundown but the basics Monday, May 30 are standard grilled items including Dan’s awesome smoked Run for the Ranch 5K Salmon plus fun in the sun and lake. Of course there will be adult beverages. Also plan on bringing a side or desert to share. Saturday, June 4 OK5K Sunday, June 5 Breezy Point Sprint Triathlon Saturday, June 11 Strider Mile Strider Picnic to follow the Mile races at Dan Neuland’s party house at Lake Christopher The RUNDOWN - May 2016 The RUNDOWN - May 2016 - Issue Number 480 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* Steve Shapiro, President (592-6720) Constitution & Bylaws: Tom Randolph* Editor Notes ...... 3 [email protected] Elections: Susan Snead (285-7716) RRCA State Championship Events .4 Tom Randolph, Vice President (718-9460) Grand Prix: A Word from the Vice President . . . 5. [email protected] Running: Marie Price* Coach . Professor . Author . Lecturer . Dave Harrah, Secretary (636-2204) Triathlon: Lisa Armistead Groundpounder . Legend . and ERR! 6 [email protected] [email protected] Dan Edwards, Treasurer (717-0259) Walking: Heather Simpson-Kong Join Team Mel ...... 6 [email protected] Youth: Debbie Redmond* $20 Race Discount ...... 7 Officers are elected by BOD from BOD and serve Mel Williams ProfRun- 1 year terms from January thru December. Officers Hall of Fame: Tidewater Singlets ...... 7 are elected at first meeting of BOD in January [email protected] History: Jim Dare* Happy Birthday! ...... 8 Board Members thru Dec 2016 Marketplace: Dave Harrah* Bob Brunner [email protected] Welcome Aboard ...... 9 Membership: Call for Nominations ...... 11 Jim Dare [email protected] Bob Brunner (757-270-0285) Hartley Dewey [email protected] 434-6326 [email protected] BOD Minutes ...... 12 Don Greene [email protected] Multisport: Gene Bachman - 467-0898 Walk Committee Report ...... 13 [email protected] Dave Harrah* Nominations: Rich Hildreth & Jean A Picture is Worth a 1000 Words . . 13 Debbie Redmond [email protected] Phelan New Energy ...... 15 (757-486-2184) Programs: Jean Phelan 2016 Camperships ...... 15 Board Members thru Dec 2017 Publications: Needed Represent New Energy in Style . . .15 Jennifer Cowell (757-692-7886) Public Relations & Publicity: Drew [email protected] Midland* / Marie Price* Volunteer Opportunities ...... 15 Dan Edwards* Race Committee Co-Chairs: Tidewater Striders Training Sites . 18 Drew Midland [email protected] Rick Brown (499-5506) injunrick@aol. Bunny Hop 5K ...... 20 (757) 630-1366 com Dan Edwards* Dragon Run 4K ...... 20 Marie Price [email protected] Scholarship: Dan Edwards* / Jim Dare* Cause for Paws 5K ...... 21 Tom Randolph* Teams: Gene Edwards F14casper@cox. Spring to Life 5K ...... 22 Steve Shapiro* net Seagull Sprint 1 Mile Run . . . . . 22 Committees: Volunteer: Lisa Armistead - ljarmistead@ Advisory: Sam Wittenberg cox.net Striders on the Road ...... 24 Audit: Tim Robinson IdahoTJr.@yahoo. Walking: Heather Simpson-Kong Special Discounts ...... 26 com 496-9057 Web Site: Tommy Neeson brewerpatri- RUNDOWN Ad Rates ...... 26 Awards: Barb Mathweson rbmathew@aol. [email protected] & Drew Midland* Striders Tweet ...... 26 com 348-7038 Youth: Angelo Celesia Banquet: Ada Lester sportsphotography@ Other Contacts: triduo.com Adopt-A-Highway: Rich Hildreth rmhil- The RUNDOWN is published monthly [email protected] by the Tidewater Striders, a non- Adopt-A-Trail: Chris Catoe profit educational and recreational (425-6556) [email protected] organization for running, walking and New Energy: Angelo Celsia acelesia@ triathlon enthusiasts in the Tidewater aol.com Virginia area. Opinions expressed in Photography: Ada & Allen Lester sports- the RUNDOWN are not necessarily [email protected] those of the Editor or the Tidewater Web Site Manager: Striders Board of Directors. Steve Speirs (478-6403) Click for AD rate info [email protected] *Board members contact information is not re- peated Please see their BOD listing for contact information .

2 The RUNDOWN - May 2016 President’s Corner Hello Striders: If April showers bring May flowers, what do May flowers bring…..Pilgrims! I’m sorry, I know this is an elementary school joke, but I couldn’t help it, we are now embarking on the month of May, which will hopefully be a dry month with moderate temps and plenty of outside time. I recently read an article in Runners’ World magazine, one of my favorite publications, on the benefits of meditation. Now, before you dismiss this as “too touchy feely”, there really are great benefits to sitting quietly and taking deep breaths to reduce stress. I had an occasion in a seminar recently, to be guided through this process and it really does work. So, what’s the relation between meditation and increasing your running or walking potential? Here’s an example – you’re in the last third of a long race or workout and you can feel the burning in your lungs and legs – you have several choices, you can react with panic and alarm or, because you recently took up meditation, you focus on your breathing while acknowledging your concerns and feel a sense of calm. By reducing the negative thoughts, you can instead hear what your body really needed – maybe a gel or some sports drink and a few minutes of slow running or walking. Running and walking should be something we view as a fun and peaceful activity, not something that causes us doubt and discomfort. The author of the article suggests practicing meditation when you aren’t running, so that you build a base of mental fitness, just like you would build a base of physical mileage before a big race that you can tap into when needed. The 6 takeaways from the article and the benefits to meditation – you will run happier, have more energy, avoid injury, you will become more pain tolerant, you’ll be able to run farther and you’ll become less obsessed with your Garmin. I hope you’ll give it a try and see if meditation works for you. We have quite a few races coming up this month, the biggest of course is our own Elizabeth River Run on Sat. May 28 in beautiful downtown Portsmouth; this year the ERR will be the Virginia State RRCA 10K Championship, so make sure you put it on your race schedule – always a great event and great party afterwards. So, breath slowly and deeply, enjoy the great Spring weather and please don’t forget our men and women who are serving in the armed Forces to keep our great Nation safe. Happy Striding! . Steve Shapiro

Editor Notes Obviously if you are reading this you did receive the link from the Tidewater Striders for the Rundown. However, if you know a friend that is not receiving the Rundown, please ask them to make sure they have both [email protected] and the raceit. com domain on their e-mail whitelists. How far will you travel for a race? Low turnout at races in Portsmouth are blamed on the tunnel tolls but 20% of the runners at the Bunny Hop were from Norfolk along with another 13% from Chesapeake, which may have also traveled thru the tunnels to Portsmouth.So it doesn’t appear that tolls are the issue. The ad we were given for the “Keeping You on the Road” had the wrong date. We apologize for any inconvenience to anyone that showed up at the clinic on April 9th to a closed building. Future Rundown deadlines are: Saturday - May 28, 2016 June Rundown - May 25; of course ERR will get full coverage but for unrelated ERR 10K articles please have them to me by May 25th. July Rundown - June 17 Crawford Street Mile August Rundown - July 27 Children’s Fun Run See ya at the races, RRCA Virginia 10K Ada Lester, Championship [email protected] The 10K is a race of the Tidewater Striders Grand Prix & Hampton Roads Super Grand Prix http://err.tidewaterstriders.com

3 The RUNDOWN - May 2016 Tidewater Striders Race Schedule May 2016 14 Strider Ten Miler STRIDER OWNED EVENT JFS Run, Roll or Stroll 8K,5K & Mile 24th St . Park, Dismal Swamp Canal Trail - Chesapeake, VA 1VB RD:Kim Stites kstites@jfshamptonroads .org September 2016 Great Neck 5K Run/Walk If you skip races be 4 **Rock-n-Roll Half Marathon - VIrginia Beach 6cause you need a baby sitter, the 5K Great Neck Race 10 **Heritage Days for Haiti provides babysitting services . The race has dinner, 25 Alanton Elementary Mile & 5K - Virginia Beach music, and babysitting . A perfect opportunity to mix family October 2016 and racing . 1 Neptune 8K / 5K / Mile 24th St Park, Virginia Beach 1-2 **Crawlin Crab Half - Hampton, VA FaraFest - Oceanfront Virginia Beach 8 SMILE First Landing St Park, Virginia Beach 7FARA FEST is a fun Jimmy Buffett themed “fundrac- 9 CHAS Foundation 8K & 5K- Suffolk ing” event that benefits the Friedreich’s Ataxia Research Al- 15 Race at the Cape - Cape Hentry Collegiate, VB liance (FARA) . We invite you to join our race to cure FA by 16 Lions Fall 5K - Mt Trashmore, Virginia Beach either registering, volunteering, donating, and/or by raising RD: Paul Steele . Psteele4@cox .net 22 From Here to Eternity Twilight 5K Run/Walk funds for the cause . Elmwood & West Point Cemeteries, Norfolk, VA Valor Run 10 Mile & 5K, First Landing State Park 23 Food Allergy Support Group (FASGOT) 5K Virginia Beach Sportsplex 15 29 **Wicked 10K - Convention Center, Virginia Beach Run on the Wild Side - First Landing State Park 30 Walk for the Animals Virginia Beach Boardwalk 21New Location for this event . November 2016 Dolphin Dash - Ocean Lakes High School VB 5 Postal Racewalk - Tallwood HS STRIDER OWNED EVENT 21 12 Runway 5k - Military Aviation Museum, VB COLT 5K Race Christopher Farms 5K & 1 Mi 19 **Harbor Lights - Town Point Park - Norfolk, VA 22 24 Tidewater Striders Turkey Trot Elizabeth River Run (ERR) - Portsmouth, VA Mt Trashmore YMCA STRIDER OWNED EVENT 26 **Redneck Romp 28 STRIDER OWNED EVENT - Start the Memorial Day weekend off with a scenic run through Portsmouth. December 2016 This race is part of the Youth Grand Prix, Running Grand 10 Holly Jolly - Mt Trashmore, Virginia Beach Prix, Walker’s Grand Prix, The Hampton Roads Super 17 Seashore 50K - First Landing St Park -VB Grand Prix & the Virginia RRCA 10K State Championship . January 2017 Additionally,contact Gene Edwards, gene .edwards3@ 1 Run through the Lights - Norfolk Botanical Garden gmail .com , to be part of the team competition . 1 Resolution 5K - Mount Trashmore, Virginia Beach RD: Brian Sagedy bsagedy@cox .net STRIDER OWNED EVENT **Strider Supported non-Strider events Run for the Ranch 5K - Chesapeake, VA Send questions and suggestions to [email protected] 30 The 5K Run For The Ranch follows a unique course and runners will not be disappointed . The course starts and finishes at Triple R Ranch and winds through a beautiful tree lined path . 2016 Virginia RRCA State June 2016 Championship Events 4 OK5K - Virginia Wesleyan College Elizabeth River Run 10K 5 Breezy Point Sprint Triathlon - Norfolk Naval Sta- May 28 - Portsmouth tion http://err.tidewaterstriders.com 11 Strider Mile STRIDER OWNED EVENT Loudoun Street Mile Tallwood High School, VB May 30 - Winchester July 2016 http://www.loudounstreetmile.com 4 Run for Independence - Trashmore YMCA Genworth Virginia 10 Miler 5,12,19 Summer Series STRIDER OWNED EVENT September 24 - Lynchburg Every Tuesday in July - Norfolk Botanical Garden http://virginia10miler.com 26 Memorial Scholarship 5K Norfolk Botanical Garden STRIDER OWNED EVENT Seashore Nature Trail 50K 30 Watermelon 5K - Murfreesboro, NC December 17 - Virginia Beach http://tidewaterstriders.com/seashore50K August 2016 6 ASYMCA Mud Run - Little Creek, VB

4 The RUNDOWN - May 2016 A Word from the Vice President... “You either get bitter or you get better. It’s that simple. You either take what has been dealt to you and allow it to make you a better person, or you allow it to tear you down. The choice does not belong to fate; it belongs to you.” John Shipp If you participate in any sport long enough, the probability for injury approaches 100%. Injuries range from minor, which are inconvenient, to major, which can be debilitating. Injuries to runners are common occurrences and generally affect the muscles, ligaments, tendons and joints from the waist, down. After completing many events injury-free last year my luck ran out. Approaching the last turn before the home stretch of the Fort Eustis 10k I decided to finish strong by chasing down the runner in front of me. As I turned the corner and accelerated my right glute cramped and I felt a zipper-like feeling down the back of my leg from my butt cheek to my knee; “not good” I said, it was a hamstring injury. After a quick WTF moment, I ran through all 5 Stages of Grief: 1. Denial: “No way” I said. 2. Anger: $#@%^&*%$ 3. Bargaining: “It’s nothing”. 4. Depression: “I’ll never run again” I whimpered. 5. Acceptance: “I’m not dead, yet”. “When Life Gives You Lemons, Make Lemonade” is a proverbial saying that helps put a positive focus on dealing with adversity. Unable to race, I deferred my entries in the Shamrock Marathon and the Kinetic Half Ironman. (Thank you J and A Racing and VTS/ MTS for having common sense deferral policies!) My entry in the Flying Pirate Half Marathon was neither refundable nor transferrable so I planned to at least complete the event. Fellow Strider Roy Blakeburn helped me turn lemons into lemonade by including me on his RSC Pace Team! Being a pacer allowed me to participate in the race at a slower than race-pace while still enjoying the event. More so, the rewards from helping others finish the race, whether injured themselves, looking for a personal best or just wanting the camaraderie found by running with a group were many. Thanks, Roy, for the opportunity to experience the sport of running in a new and exciting way! Tom Randolph Striders vs PTC/CRR Elizabeth River Run Team Competition The Tidewater Striders will once again compete against our friends in the Peninsula Track Club (PTC) and Colonial Road Runners (CRR) during the 28 May Elizabeth River Run 10K. We need to field a team of 25 Striders for this event. All those registered for the race (as individuals, to include Golden Runners) are encouraged to throw their hat in the ring. We will finalize the team the week prior to the race based on your predicted age-graded 10K performance. Think you have improved in the 10K since Turkey Trot? There are 2 upcoming Super Grand Prix 10K races (Ft. Eustis {5 March} and Yorktown {16 April}) you can use to validate your performance. I will also consider a recent 8K or half marathon time (Shamrock, One City) or a GPS verified 10K training run for selection purposes. The top ten Strider finishers will count for age-graded scoring purposes. Team members must be Striders in good standing on race day and should wear the Strider singlet during the race. Please contact Gene Edwards ([email protected]) if Jane Jarrow took a break from volunteering at the Shamrock you are interested in participating. For more information on age- 8K finish line to pose with Dwight Starks. Jane also volun- graded scoring and to see where you stack up go to: http://www. teered at the finish line during the half and full marathon. runnersworld.com/tools/age-graded-calculator Photo courtesy of Jane Jarrow .

5 The RUNDOWN - May 2016 Coach. Professor. Author. Lecturer. Groundpounder. Legend. and ERR! He’s known by many names and roles. “Coach”, “Professor”, “Author”, “Lecturer”, ”Groundpounder “, “LEGEND”. But to all those who have been lucky enough to cross his life path, you call him Friend! Over 28 years ago, I was fortunate enough to meet this unassuming, remarkable man through Jerry Bocrie as part of the Shamrock Marathon committee. As we got to know each other, he asked me if I would like to train with him and a group of fellow runners. I quickly learned that “moderate pace” had a totally different meaning for Coach than it did for me. Our Sunday morning runs were so much “fun”, as we discussed topics that ranged from the personal to national to world issues. (Of course, these runs were before IPODs were on the scene!). In the early years, I had no idea that I was running with such an accomplished athlete. He never once spoke of his accomplishments. Through his friends and other runners, I learned of his running feats. One Sunday morning in the middle of a run through Seashore State Park, as he has done with so many fellow runners, the Legend talked me into running a marathon. I resisted, but he insisted. So off we went to run the Marine Corps Marathon. I was thrilled to finish the marathon and thought to myself that it was fun and I was “one and done”. But not the Coach! A few weeks later during one of our training runs, “Coach” mentioned that I had qualified for Boston and that I had to go run Boston. I said nope, I ran a marathon and that was it for me. But he persisted and I finally signed up and went up to run Boston. His accomplishments are legendary. 38 consecutive Marine Corps Marathon finishes. Numerous national, state and local records. National acclaim as an author, speaker and professor in the field of fitness and some words that I cannot pronounce nor know The Legend, Mel Williams, runs along Portsmouth’s beauti- what they mean. Founding co-father of Tidewater Striders. Ultra ful waterfront during the 2007 Elizabeth River Run . Mel won marathoner and marathoner, Strider Hall of Famer. Strider Board the 65-69 age group; he covered the 10K in 45:04 at the age officer. Founder of many local races. Volunteer! And the list goes of 69 . That is faster than the 10K PR for most of us . Photo on and on. courtesy of TriDuo .com But of all his accomplishments, (and we could fill many pages), in my humble opinion, I think his greatest accomplishments are his ability to make so many friends and to inspire thousands to try the sport of running. In 1979, the “Legend” and Jerry Bocrie started a race called the Elizabeth River Run. And on May 28th, in Portsmouth, the Tidewater Striders will once again celebrate the sport of running and the history of ERR. The Elizabeth River Run committee invites you to come out on May 28th at ERR and join us in support of this man who is currently “running” another “marathon”. Please spread the word so everyone has the opportunity to join us. Please join us at ERR as we tip our cap to Dr. MEL WILLIAMS. Coach. Professor. Author. Lecturer. Groundpounder. THE LEGEND! Brian Sagedy, ERR Race Director Join Team Mel Long time Striders and friends of Mel have formed Team Mel to show the Legend how much he means to the running community. Many will be running the Richmond Race 13.1. More information about the “Race 13.1 for Mel” is available on Facebook. However, you can be part of Team Mel without running - Donate online or at Running, Etc. All donations will go to the Massey Cancer Center where Mel is undergoing treatment for Waldenstrom macroglobulinemia (WM), a rare, slow growing type of lymphoma. All Team Mel members receive a shirt, generously provided by a local donor. Follow the Race 13.1 for Mel’s Facebook. page to find out when the shirts will be available at Running, Etc. Wear your shirt at the ERR and Summer Series. If you don’t want to race in the shirt wear it to the postrace party, we’ll get a group picture after the LAST finisher at ERR so that everyone including finish line volunteers can be in the picture. Donate and read more online. 6 The RUNDOWN - May 2016 $20 Race Discount 8:27 PM Tidewater Striders Luray Triathlon is offering a $20 discount, 04/02/16 bal Balance Sheet just use the code STRIDERS when Accrual Basis As of March 31, 2016 registering online at LurayTriathlon.com Choose from an International on August Mar 31, 16 20th or a Sprint on August 21st or do both ASSETS for a special award. The price goes up Current Assets again on April 15th so act quickly. Checking/Savings Bk of Amer Ckg 12,259.05 If you plan on attending please let Tom Bk of Hamton Roads Money Market 190,787.70 Randolph or Gene Bachman know so Towne Bank Rest'd Accounts that we can get an idea of the number of 45,309.37 Towne Bk PSE Schol .65np 9/16 Striders that plan on attending as we can Towne Bk Basha Schol .65np 9/16 45,309.37 Towne Bk Gen'l Schol .65np 9/16 72,494.99 set up a club tent. 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 11,702.54 Towne Bk Cking racing; for training, purchase an $8 older Total Checking/Savings 384,911.14 white model Strider singlet. Accounts Receivable In the colder weather, wear your singlet Accounts Receivable 843.35 over a long sleeve base layer. Both are 843.35 Total Accounts Receivable great for racing, training and letting Total Current Assets 385,754.49 everyone know you are a Strider. Please contact Dave Harrah, [email protected] Fixed Assets Accummulated Depreciation -56,328.00 to purchase. They are also available at the Equipment 63,070.00 Strider Booths at race expos. 6,742.00 Total Fixed Assets History Still Available Other Assets L/T Note Receivable BrPtTri 10,000.00 If you would still like a copy, please Pre-Paid Expense Chrono Rental 9,485.00 contact Dave Harrah, [email protected] to Total Other Assets 19,485.00 purchase. Current cost is $30.

TOTAL ASSETS 411,981.49 Walker’s Forum LIABILITIES & EQUITY Regular updates on events and training Liabilities Current Liabilities for the Tidewater Striders walkers are Accounts Payable posted on the "All About Walking" Accounts Payable 500.00 forum. http://www.tidewaterstriders. Total Accounts Payable 500.00 com/forum/viewforum.php?f=12 Credit Cards Chase Master Card 1834 578.40 USAA MC 17.14 Visa 1541 Credit Card 2,336.28 Total Credit Cards 2,931.82

Total Current Liabilities 3,431.82

Total Liabilities 3,431.82 Equity Opening Bal Equity 108,156.65 Retained Earnings 310,176.59 Net Income -9,783.57 Total Equity 408,549.67

TOTAL LIABILITIES & EQUITY 411,981.49 Dwight Kane enjoys a banana and the nice weather while he could after the Shamrock 8K . Photo courtesy of Jane Jarrow .

7 Page 1 The RUNDOWN - May 2016 Happy Birthday! In May, 113 Striders 8:35 PM Tidewater Striders are celebrating their 04/02/16 Profit & Loss birthday and 22 are Accrual Basis March 2016 MOVING ON UP to a new age group. Mar 16 Income Julie Ann Fenstermaker May 1 Club Race Reven T S Dist Ser Re 726.30 Jennifer Haskin May 2 Total Club Race Reven 726.30 Griffin Berryman May 5 Exec Race Comm 700.00 Michael Stofocik May 8 Interest Income 105.39 Market Place 95.00 Bridgett King May 8 Membership Rev 1,046.71 Youth Revenue Maria Ramirez Gorton May 8 Uniforms - Youth 143.53 Dai Roberts May 10 Total Youth Revenue 143.53 Drew Perkinson May 10 Total Income 2,816.93 Deborah Mustin May 12 pro Expense Holly Orange May 13 Club Race Exp Eliz River Run 75.00 Cailin Davis May 17 T S Dist Series 855.00 Emerson Martindale May 17 Total Club Race Exp 930.00 Tricia Rogerson May 18 Community Svc 212.14 ERC Race Oper's 174.71 Candi Beneze May 21 General Ops Website Expense 400.00 Robyn Berryman May 21 Total General Ops 400.00 Lei Dunn May 21 Membership Exp 58.80 Chris Barraclough May 22 Newsletter Exp 500.00 Team Exp 100.00 Samuel Bibeau May 26 Treasurer 19.60 Youth Devel. Paula Fullmer May 27 Prof Dev & Bkgrd Ck's 342.00 Chance Boney May 27 Total Youth Devel. 342.00 Tom Gerhardt May 28 Total Expense 2,737.25 Sean Leech May 31

Net Income 79.68

Many Striders make the short journey to the Eastern Shore for the annual Run for the Animals 10K & Half Mara- thon . From left to right are Tom Jones, Ron Jones, Deb Kopecky, & Tom Mur- phy . Photo courtesy of Deb Kopecky . 8 Page 1 The RUNDOWN - May 2016 Welcome Aboard We welcome new friends and possibly some old friends to the Tidewater Striders! Audrina Bowdoin Adopt-A- Reeves Caporicci Brandi Clarke Trail Ariana Coats Valerie Courville Volunteers April 10, 2016 Allen Crute Jennifer Barth Grace Dixon Lauren Esprit Chris Catoe* Gage Gordon Brian Clarke Paxton Gould Ronald Clay James Griffin Allen Crute Patrick Guzik Melissa Dumon Ryan Guzik Rich Hildreth Michelle Kuether David Johnson Coreen Lee Lisa Luck Cheryl Miemczewski Nathan Luetke Thomas Miemczewski Jackson McDaniel Melissa Moser Jaime Simpson Chad Smith David Steele New Strider Valerie Courville races Jami Smith Melody Steele past the fountain during the ODU Big *Coordinator Jeremiah Still Blue 5K . Additional pictures from the Mary Still ODU Big Blue 5K can be downloaded Christophe Vautier for free from TriDuo .com

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9 The RUNDOWN - May 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. Next up in the HR Super GP is our own Elizabeth River Run on MAY 5, 2016 • NORFOLK, VA May 28th. NORFOLKCORPORATE5K.com

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

10 The RUNDOWN - May 2016 A little bird told me... THE SPRING PLANT SALE IS COMING! Mother’s Day Weekend Fri, Sat, Sun • May 6,7,8 10am-5pm

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.

11 The RUNDOWN - May 2016 Tidewater Striders’ Board of Directors Meeting Minutes – Monday, April 4, 2016 The meeting was called to order at 6:30p.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), Dan Edwards (Treasurer) and Dave Harrah (Secretary) along with Board Members Jim Dare, Jennifer Cowell, Don Green, Deb Redman, Marie Price and Drew Midland. Hartley Dewey and Bob Brunner were absent. The formal Board meeting was held after two presentations. Special guest Bryan Jenkins gave a briefing on “RunSignUp” operations to include their software. His presentation included a talk on how this modern day intricate software can handle management of races, membership and other multi-taskings. A computer demonstration was conducted along with a question/answer period. The “RunSignUp” will be considered for club use and will be discussed more formally and with possible action at the May Board Meeting. A second special guest, Mr. Bill Holloran, Jr. (a Strategic Planner), briefed the Board on the current status of his work to help assist and formulate a formal Strategic Plan that will lead the club forward, perhaps three years, basing his work on major key areas of concern addressed with him by the Executive Committee in previous sessions. Mr. Holloran will work with club “chairs” and other key personnel to perform evaluation and formulate a viable plan, which will then be submitted to the Board for adoption. This effort will be months in the process but will hopefully pay big dividends in the end. President’s Report: Steve announced a formal card “Thank You” from J&A racing for the Strider’s contribution relative to sponsorship of a Title One School at the Shamrock Final Mile. Steve also commented that a race supporting the Tappahannock Virginia Free Clinic was “washed out” recently and that this race provided support to those needing help, but having little resources. The Board unanimously approved a $50 donation to help that effort. Steve briefed on the Multi-Club meeting recently conducted on the “other side of the pond” in Hampton. An idea shared was that the CRR participates in adult runs that culminate in a “tavern” or “pub” setting for folks to enjoy a beverage, chat, etc. Board members Marie Price and Drew Midland will research ideas to possibly begin this on the Southside. Vice President’s Report: Tom commented that the Breezy Point Triathlon is “right around the corner” (June) and that planning for this annual event is gearing up. Mr. Jim Golden will again orchestrate the race management and planning. Treasurer’s Report: Dan forwarded the preliminary financial reports to the Board prior to the meeting for review and comment. These reports included the 2016 Balance (assets/liabilities) as of March 31, the January through March Profit and Loss, the March Profit and Loss Detail, and detailed Distance Series 2016 statements. History: Jim briefed that the transition from “paper to electronic” is ongoing. Marketplace: Dave briefed that the Shamrock expo was successful in getting out race flyers and membership information. Some merchandise was sold and Volunteers did an excellent job. Membership: Bob reported via email that membership ended the month of March at 1607, which is now the highest “end-of-month” total for the year. This number however, is 171 below the 1778 members at the same time in 2015. The club had 95 members lapse on April 1, bringing membership to 1512. Race: Dan reviewed with the Board the April and May races with a call out for always needed volunteers. Scholarship: It was noted that April 15 is the deadline for submissions with April 24 being the selection date. Walking: The full walking committee report has been forwarded and will appear in the RUNDOWN. Youth: Deb reports that New Energy training continues at all sites. Currently there are approximately 169 youth members with 31 coaches. Old Business: Under previous NEW BUSINESS, Steve and Dan had met with a representative of the Virginian Pilot Sales and discussed advertising in the “Growler” supplement (paper form) as well as the digital version . Steve presented a copy of a previous “Growler” and after discussion, the Board unanimously voted to commit up to $500 to advertise. Action has been assigned to our publicity chairs, Drew Midland and Marie Price. New Business: Dan addressed by discussion the procedures in place for New Energy/POWER relative to “free passes”for beginning practice sessions versus charges that follow to keep a youth in the program. It was recommended that some further discussion is warranted and that those involved directly now and in the past converse on the subject and it will be discussed again on the Board level in May. Additionally, the race committee will look into researching and possibly adding any decisions on youth discounts at Strider races to the “Race” Policies and Procedures. The meeting was adjourned at 8:25 p.m. Submitted: Dave Harrah Club Secretary

12 The RUNDOWN - May 2016 Walk Committee Report for April 2016 Hampton Roads Super Grand Prix Committee Members: In addition to Overall, Masters and Age-group awards, 3-deep, Heather Kong, Chair for the Hampton Roads Super Grand Prix, the first place overall Richard Pidgeon, Vice Chair male and female and the first place masters male and female will Members: Hartley Dewey, Steve Shapiro, Paula Graham, Buddy have their names engraved on large trophies like the one shown Levitin, Scott Stakes below, and the winners will keep the trophy for a year until the 2015 Walking and Participation Grand Prix- The April WGP next winners receive the award. The trophies, 4 in number, will race was the Swamp Stomp Half Marathon at the Great Dismal circulate from winner to winner over the years with winners’ Swamp on April 9. The next WGP competition will be the Jewish names added each year! Family Services 5K on May 1 and the WGP competition is open Four of the 12 Super GP races have been completed, go to www. to all Tidewater Striders. Anyone who would like to be included hrsupergp.com to see the standings. 8 races remain on the schedule; should declare their interest in an email to Hartley Dewey, next is the Elizabeth River Run 10k, which is also a Striders GP [email protected]. race and the RRCA state 10k championship. Possible Racewalk Clinic: - The walk group is planning to bring It is not too late to register for the Super GP and the Striders’ GP Jonathan Matthews to town this summer to give a racewalk clinic. and complete enough races to meet the minimum requirements. Jonathan is a long time, nationally ranked racewalker who gears However, you must register before the race is run for it to count! his clinics to masters age walkers. The schedule is not firm now Scoring in both series is free to all club members! but the clinic would be in Virginia Beach, Friday evening, Saturday all day and Sunday morning, probably on the July 22-24 weekend. Tom Randolph The cost is estimated to be $160 - $175. Those interested should contact Paula Graham at: [email protected]. The 13th Annual 24 Hour Ultra Run and Walk - A Relay for 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.

Striders represent at VaDu: Gene Edwards, Lisa Armistead, Vince Ortiz, Becky Bean, and Dan Edwards. Dan was the USAT official. Lisa placed first in the 50-54 age group; Becky was first among 55-59 year olds.As winners of their age groups they are also the USAT regional short course duathlon champions. The wind was horrible. Some of those in the picture rode a lot more than others. A Picture is Worth a 1000 Words and possibly more fame. The bimonthly email from the State RRCA rep, Goody Tyler, contained a link where I relearned my history of the first woman to run the Boston Marathon. Ihad wrongly thought that Katherine Switzer was the first woman - she just had more harrowing pictures as Jock Semple tried to force her out of the race in 1967. Bobbi Gibb was the first woman to run the Boston Marathon 50 years ago in 1966. This year Bobbi was Some of the Striders that brought home hardware from the Yor- welcomed to the race as the 2016 Grand Marshall. In a generous ktown 10K were Lisa Armistead, Susan Snead, Bill Price, Marie act this year’s female winner, Atsdede Baysa, gave Bobbi the 2016 Price, Chris Lambert, and Scott Frederick . The 10K is part of the Winner’s trophy. Read more about the first ladies of running. Hampton Roads Super Grand Prix . Photo courtesy of Lisa Ar- mistead . 13 The RUNDOWN - May 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:

14 The RUNDOWN - May 2016 New Energy Tidewater Striders Youth Running Group Head Coach: Angelo Celesia [email protected] 757-288-7715 Stay Connected, Click Button below SpringTraining Schedule to get all the New Energy Links! Virginia Beach Training Site or visit http://liveanswer.net/newenergy/ Mt. Trashmore - Kid’s Cove area facing South Blvd. NewEnergy.html Tuesdays/Thursdays, 5-6 p.m. [email protected]

Suffolk Training Site Sleepy Hole Park Monday/Thursday 5:30-6:30pm [email protected] Volunteer Opportunities Norfolk Training Site Lakewood Park Adopt-A-Highway and Adopt-A-Trail Thursdays 6 – 7 pm Almost every month there is a highway or trail cleanup followed by a social. All clean-ups are followed by [email protected] a social. In March the clean-up is scheduled the week Chesapeake Training Site before Shamrock Marathon and includes a cookout. The schedule is always in the Rundown and online. Bells Mill Park Monday/Wed 5:30–6:30pm Membership Booth [email protected] The Striders attend race expos to recruit new members as well as promote our events. While announcements Peninsula Training Site are normally made in the Rundown for their dates, you Sandy Bottom Nature Park - We meet in the first can also contact the booth manager to let him know you Parking lot inside the HRC Pkwy entrance. can help out as he may turn down opportunities if he Mondays 5:30 – 6:30 pm. can’t make it. If this interested you, please contact Dave [email protected] Harrah, [email protected]. Race Volunteers P.O.W.E.R Training Site If you’re not running help out on race day as a course Mt. Trashmore (near Kids Cove) marshal, registration or at the Finish Line. If you are Tuesdays 5-6 pm running, you can still help at packet pick-ups for the [email protected] larger club events. For Club Races, volunteers are needed for all aspects of the event from race registration to course set-up and 2016 Camperships take-down along with the finish line. Check out therace Tidewater Strider youth members planning to attend a running schedule for upcoming events and than contact Dan camp this summer may apply for a club campership for partial Edwards to volunteer at an upcoming race. camp tuition reimbursement. Amounts awarded are based on the number of applicants and typically range from $50 to $100. Rundown Articles Requests should be sent no later than June 15th to Dan Edwards by Submit an article for the e-Rundown, ideas include but email [email protected] with the following information: not limited to training routines, exercises, nutrition, funny stories, race reviews, favorite workouts, etc. Send Name: articles to Ada Lester, [email protected] Date Joined Striders: Last three Strider races run: Committees Name & dates of camp you will attend: Pick a committee that interests you and contact the committee chair. Represent New Energy in Style Grab those extra 50 points for the Grand Prix Growing fast? Order new New Energy Geat Now. competitions, VOLUNTEER! Singlets, shorts, sweatshirts, compression gear is all available at http://liveanswer.net/newenergy/NewEnergy%20Store.html.

15 The RUNDOWN - May 2016 SportsNutrition Nancy Clark MS RD www.nancyClarkRD.com

The Athlete’s Kitchen How Much Should I Weigh? My clients commonly ask me How much should I weigh? — Q. People tell me I look great, but I don't believe them. I think as if I had a crystal ball. Although I could look at weight they are just being kind. How can I know if my weight is OK? charts, I find charts to often be misleading; each athlete’s A. Maybe you want to get your body fat measured? That body is unique. I prefer to suggest an appropriate weight would give you an indication of how much excess fat you range for a person based on a conversation with them, not have, if any. Alternatively, you could ask a trusted friend by looking at a chart. Yet, many athletes pick a number if you should try to lose more weight. You might be for their ideal weight that sounds good. Sound familiar? surprised to learn you actually do look great, believe it or Achieving an arbitrary number can be a relentless task, not. While the possibility exists that person is lying, the particularly if you are in a sport that focuses on leanness, possibility also exists that person is telling the truth. Ask such as running, light-weight rowing, cycling, etc.. While a few more people to get their opinions. Majority rules. “lighter is better” is true to a certain extent, you want to When trying to figure out if you are too fat, please pay take into account: 1) your genetics, 2) the bathroom scale attention to your genetics. Humans, like dogs, come in weighs both muscle and fat, and 3) your quality of life differing sizes and shapes. Just as the dog kingdom (very low if you are trying to attain a weight that requires includes St. Bernards, greyhounds and bulldogs, the relentless white-knuckling of hunger). human kingdom includes people from Kenya, Ireland I frequently help my clients figure out what a good and Mexico, all of whom have genetically different weight is for them. If you have a similar concern, here are physiques and levels of body fatness. Maybe you are like some answers to questions my clients commonly ask. a St. Bernard: strong and powerful — and a great athlete. Q. I am “obese” according to the BMI charts. My doctor tells Q. I’ve lost 40 pounds and I’d like to lose another 10 pounds me to lose 20 pounds. I am muscular; I lift heavy weights! I but I have hit a plateau. I’m so frustrated… don’t think I have 20 pounds of fat to lose. Do you??? A, Plateaus are indeed frustrating for dieters who can’t A: Body Mass Index (BMI) does not reflect body fatness. quite get to their fighting weight. Those last few pounds You can have a high BMI with low body fat. BMI simply can be tough to shed. Research suggests dieters do not hit is a ratio of body weight adjusted for height. (BMI = a plateau due to metabolic issues. Rather, they find it weight in pounds/(height in inches x height in inches) x 703). hard to sustain a lower and lower calorie intake. That is, a Given that muscular athletes have more mass (and also lighter body requires fewer calories. Eating less and less heavier bones) than scrawny people, many athletes get is not much fun, is it? If you are battling a weight-loss classified as “obese” by the BMI charts. Don’t worry! plateau, these suggestions might be helpful: Q. My weight fluctuates a lot — from 122 pounds in the —Assess if you really do have more fat to lose. Maybe morning to 127 pounds in the afternoon. Is that normal? what you see as “fat” is actually “flesh” (with empty fat A: Yes, you can easily gain 5 pounds during a day — but cells)? This is particularly true for reduced-obese people it’s not 5 pounds of fat. It’s 5 pounds of water and food. who have lost 100 pounds or so and they have a lot of Just drinking a 16-ounce bottle of plain water will contri- skin flapping around their mid-section. bute to one pound of weight gain on the scale. That’s —Pay attention to how much you are actually eating. because your stomach is like a balloon: light when filled Baby carrots can be a healthy snack for dieters, but with air, heavy when filled with water. Hence, the only carrots are not “free.” If you eat the whole 16-ounce bag time to weigh yourself to get a true weight is first thing in of carrots, you are eating 175 calories. Even “healthy the morning, after you have gone to the bathroom and foods” have calories that add up and need to be counted. before you eat/drink anything. Not at the end of the day. — Perhaps you have become a “sedentary athlete.” That If you compulsively weigh yourself two or three times is, after you fervently exercise for an hour each morning, a day, give it up! You won’t benefit from driving yourself do you then sit for the rest of the day? One hour of exer- crazy by seeing your weight go higher and higher during cise does not compensate for a day dominated by seden- the day. You might want to hide the scale in the trunk of tary behavior. Maybe an exercise tracker or a step counter your car, and use it only once a week, if at all. Your better could inspire you to move more during the entire day? bet is to judge weight changes by how you feel, if your --Perhaps you could start lifting weights (if you do not clothes are looser, and if you see less fat in the mirror. already do so) to build muscle. Muscle is an active tissue that burns calories. The more muscle you have, the more Sports nutritionist Nancy Clark MS RD CSSD has a private practice food you can eat. By restoring muscle lost while dieting, in the Boston-area (Newton; 617-795-1875), where she helps both you become stronger — and boost your calorie burn. fitness exercisers and competitive athletes create winning food plans. Words of Wisdom: If you need help determining an appro- Her best-selling Sports Nutrition Guidebook and food guides for priate weight for your body, get an unbiased opinion runners, cyclists and soccer players, as well as teaching materials, are available at www.nancyclarkrd.com. For online and live workshops, from a sports dietitian. (Use the referral network at visit www.NutritionSportsExerciseCEUs.com SCANdpg.org). And please. be grateful for your body, even if it is heavier than you might choose.

The RUNDOWN - May 2016

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17 The RUNDOWN - May 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

18 The RUNDOWN - May 2016 Membership Expires May 1, 2016 - This is your LAST Rundown - RENEW NOW Jason Anderson Kelly Dausel Teddy Heely Angelia Thomas Cita Bandy Adam Dickerson Axel Hill Cameron Tillard Adam Boney Carson Dickerson Fletcher Hill Dakota Tillard Allyn Boney Kaycee Dickerson Larry Hill Jennifer Tillard Aron Boney William Dungan Laura Hill Tim Tillard Banks Boney Bruce Dutcher Thea Hill Bob Vogler Chance Boney Reese Gilliam David Johnson Brandon Williams Emma Boney Kaitlyn Gordon Jaeden Jones Rene Williams Lilja Boney Taylor Gordon Chyance Mattison Sophie Wolfe Noah Boney Carl Grant Tasha Mattison Emery Wyatt Renee Britt Dream Gregory David Mick Kelly Wyatt Alexander Chen Bridgette Grogan Madeleine Mitcham Stanley Zheng Casondra Clark Jackson Harris Alex Phillips Patrick Clark Trey Harris Maryn Romaine

Membership Expires June 1, 2016 - Erica Blanding Aaron French Joseph Johnson Sean Osterlie Jaden Blanding Elodie French Amanda Kilfoil Caswell Richardson Jordan Blanding Joseph French Bryce Kilfoil Serenity Scott Travis Blanding Julie French Emma Kilfoil Emma Searing Bob Brockman Michael French Owen Kilfoil John Searing Ebony Brown Natalie French Terrence Kilfoil Katie Searing Sarah Clark Sidni French Matthew Kimpan Noelle Searing Jaden Cohn Jennifer Gildea Jake Long Sheri Searing William Coley Jim Golden Patrick Molnar Ed Twining John DiCarlo John Harrah Lorraine Nesmith William Verhappen Andrew DiGiorgio Carolyn Harrison Roberta Nesmith Brian Walker John DiGiorgio David Harrison Frank Nixon Kimberly White Aleasha Dingle Ted Harrison Samantha Nixon Tihara Williams Thomas Eicks Bessie Johnson Dave Osterlie Danette Wilson Thomas Eicks, Jr . Jordan Johnson Molly Osterlie Elias Young Membership Expires July 1, 2016 - Kelly Adams Gabriela Gilner Zhenja Lourenco Abby Smith Lars Antoniszczak Tucker Grochowski Laura Maloney Matthew Smith Ida Bryant Payton Gross Calvin Martin Rob Stanton Robert Connolly Monika Haguewood Joseph Matusky Dwight Starks Robert Curtin, Jr . Rachael Hammond Alessandro Minichiello Shannon Stutz Bert D’Amico Gavin Hockett Jocelyn Morken Caroline Verhappen Christina D’Amico Erin Hodges Howard Nicholson Jr . Brian Wrench Kris Duke Gregory Jepson Joyce Ploeger Lee Wrench Matthew Duke Eric Jeter Jr . Rob Ploeger Ryan Wrench Michael Duke Ian Jones Drusilla Powell Taylor Wrench Rebecca Duke Terry Kelly Michele Scott John Yager Kayla Durham Jeramy Kirch Derek Seago Sharon Yager Maalik Durham Anne Lang Julia Shelton Brent Gilner Alyce Linthurst Jones Shalonda Shelton

19 The RUNDOWN - May 2016 Bunny Hop 5K April 2, 2016 - Portsmouth, VA 5K Finishers: 82 Mile Finishers: 25 Race Summary & Highlights: The Bunny Hop was blessed with some Hampton Roads Spring weather....chilly, windy, and wet. However, that didn’t stop those present with having a good time enjoying the Volunteers bunny ears and Portsmouth course. While the finisher medals did not make it for race day Rick Brown & will be distributed, the shirts, swag bags, bunny ears, course & marshals, and overall Sharon Brown awards were a big hit for a fun race well supported by Portsmouth Dan Edwards Strider Steve Armitage had the fastest 5K of the day in 20:05. He was followed by Chad Don Greene Simpson in 20:14 and Andrew Gottula in 20:36. Strider age group winners include Michael Wyatt, Bill Hart, and Joan Gustafson. The Fernandez family of Norfolk had some great performances. Eleven year old Cassidy was the top female finisher in 21:38 and the seventh finisher overall. Fourteen year old Cassidy was the third female overall in 23:21.Carlos and Lukah were the top milers in 7:14 and 8:39. Hopefully, we can recruit this family as new members as they would be great New Energy teammates as well as possibly place in some age graded events. Complete results are available at TidewaterStriders.com

Dragon Run 4K April 9, 2016 - Virginia Beach, VA 4K Finishers: 38 1 Mile Finishers: 93 Race Summary & Highlights: Age groups were done by one year Bill Hart and Randy Cook before the start increments from 7 thru 12 and then 13 and Volunteers of the Bunny Hop 5K and before the start over was the final age group. Not as many Rick Brown of the rain . Bill won the 60+ age group and runners accepted the challenge of the 4K Sharon Brown Randy was second in the same age group . distance. Dan Edwards Photo courtesy of Randy Cook . Kim Pizer was the first finisher in the 4K Don Greene in 18:16, The top male finisher was Chris Young in 19:56. For the mile, the top finisher was fourtenn year old Matthew Heinrich in 6:27. The top female was eleven year old Christina Maisuwan in 7:55. Complete results are available at TidewaterStriders.com

Above, Mark Midland crosses the 50 yard line to finish up the ODU Big Blue 5K. On far left, Connie MeKeon passes the foun- tion on ODU’s campus . On near left, Aimee Molihan and her rider approach the finish . Free downloads for ODU BIg Blue are available at TriDuo com. 20 The RUNDOWN - May 2016 Cause for Paws 5K April 16, 2016 - Portsmouth, VA Finishers: 105 Race Summary & Highlights: The eighth Annual Cause for Paws took place along the Portsmouth waterfront. Volunteers Four legged friends were invited; it is Rick Brown rumored that Joan Gustafson’s cats acted Sharon Brown as course marshalls from their porch. In Dan Edwards addition to the 5K, over 70 walkers and Don Greene their friends participated in a one mile Dog walk. The event raised 38,000 dollars to Wallie Polinski support the Portsmouth Humane Society. The top finishers were Gus Berner in 18:22, Strider Tommy Neeson in 18:39, and Beau Badgett in 19:29. The top three women were Jazlyn Smith in 22:23, Karen Creecy in 24:15, and Sandra Bannister in 24:37. Strider age group winners include Seth Sadler, Alan Hemingway, Joe Polinski, Meagan Four legged and two legged runners Storey, and Carla Cline. take off at the Cause for Paws 5K. Complete results are available at TidewaterStriders.com

Four legged and two legged runners take off at the Cause for Paws 5K.

21 The RUNDOWN - May 2016 Spring to Life 5K April 23, 2016 - Portsmouth, VA 5K Finishers: 86 Mile Finishers: 22 Race Summary & Highlights: The Spring to Life 5K is directed by New Energy coach, Steve Sheppard. This year Volunteers it was a Running Grand Prix events which Rick Brown should bring out a more competitive field Sharon Brown and more Striders. Striders swept the Dan Edwards men’s podium. Steve Speirs was first in Don Greene 17:44, followed very closely by Stacin Martin in 17:46, and Rob Hunter in 18:08. Chuck Inman Laura Byington was athe first female in Steve Ratajczak 20:52 followed by Striders Kari Drescher in 21:02 and Betsy Pollard in 21:07. Strider age group winners include Jack Van Straten, Riley Dorough, Michael Beavers, William Tallent, Thomas Hicks, Tommy Neeson, Jon Leiding, Bill Price, Donnie Wyatt, Above: Tammy Sadler won the women’s Bill Hart, Tom Walsh, Cierra Sheppard, Wendy Ireland, Christina Johnsen, Julie Hicks, 45-49 age group in 25 flat at the Spring to Tammy Sadler, Lisa Armistead, Susan Ashley, Lee Neiberger, Joan Gustafson, and Paulie Life 5K . Below: Blaine Dorough and Coach Ely. Striders won all the 5K age groups except the 20-24 year olds. Sheppard led a pack off the track. For the mile, Glen Mitchell was the overall male winner in 6:14. On the female side, nine Photos courtesy of Lou Pollard . year old Rachael Zimmer was first in 7:25. Strider age group winners include Grayson McBride, Liam Stevenson, Seth Sadler, Stanley Zheng, Shelby Lemerande, and Hannah Boomer. Complete results are available at TidewaterStriders.com Seagull Sprint 1 Mile Run April 24, 2016 - Virginia Beach, VA Male Heat Finishers: 95 Female Heat Finishers: 105 Race Summary & Highlights: A longtime tradition at Thoroughgood Volunteers Elementary continues. This event is also Rick Brown a New Energy Grand Prix event so it is a tough event to place in the two year age Sharon Brown groups. Dan Edwards The winner of the boy’s heat was New Energy runner Evan Melanson in 6:01. The fastest time of the day was posted in the girl’s heat by New Energy runner Betsy Pollard in 5:51. New Energy Runners Rachael Zimmer and Qiana Boyd won their age groups in 6:31 and 6:09 respectively. Another finish to notice was 4 year old Eli Lomogda whe finished the mile in 10:39. He was 9th in the 6 and under age group but finished ahead of nine 6 year olds. Yes, it is in the genes. Complete results are available at TidewaterStriders.com

Above from right to left: Isaac Zimmer finished the Seagull Sprint in 9:32; Evan Melanson gives a final kick to take the male heat. Photos courtesy of New Energy Facebook. 22 The RUNDOWN - May 2016

23 The RUNDOWN - May 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. MCM 17.75K Covenant Health Knoxville April 2, 2016 - Quantico, Va. Marathon Julia Blakeburn 2:12:19 April 3, 2016 - Knoxville, Tenn. Renee Britt 2:16:08 Fesshaye Haile 3:53:21 (2 A/G) Dani Burton 2:24:47 http://www .knoxvillemarathon .com Darlene Crick 2:44:32 Melissa Domon 1:57:12 Ukrop’s Monument Avenue 10K Bridgette Grogan 1:58:22 April 9, 2016 - Richmond, Va. Ron Jones 1:52:04 Jean Bone 54:05 Maria Ramirez Gorton 1:53:19 David Burnette 51:48 Lori Sherwood 2:46:26 Kathleen Handley 57:41 Heather Simpson Kong 2:46:24 Renee High 37:47 Matthew Zentz 1:56:41 Kenneth Holley 1:33:55 http://www .marinemarathon .com/ Margaret Kopacz 53:30 results/17-75k Peter Kopacz 53:30 Rhonda McEntee 47:43 MCM 17.75K & Cherry Blossom Abigail Motley 34:55 10-Mile Angie Nishnick 1:59:05 Above, Debbie and Randy Cook with their April 2 & 3, 2016 Phil Rudisill 44:29 hardware - something worth displaying - from Run for the Animals . Photo courtesy Dani Burton 2:24:47 1:56:09 Kimberly Smith 1:42:10 of Randy Cook . Dean Stover 48:04 Credit Union Cherry Blossom Below: Lei Dunn is finishing up the 10K at Sharon Yager 55:05 Run for the Animals . Below Lei is the Strid- 10-Mile John Yager 1:00:54 ers’ own Rick Brown who times the Run for April 3, 2016 - Washington, D.C. http://www .sportsbackers .org/events/ the Animals . Photographs courtesy of Run 10 Mile monument-ave-10k/ for the Animals and Photographers Barb Dani Burton 1:56:09 and Pete Hall . Ian Keller 2:04:19 Emerald Isle Marathon & Half Mischelle Keller 2:04:18 Marathon Tracy Kelly 1:53:48 April 9, 2016 - Emerald Isle, N.C. David Letourneau 1:56:38 Half Marathon Linda Long 1:34:41 Brian Jeffreys 2:05:22 Elizabeth Malecha 1:54:26 Christina Johnsen 2:04:28 Debbie Mustin 2:03:34 Claire McCrary 1:38:04 (1 A/G) Tracy Sudbrock 2:04:19 http://www .emeraldislerun .com Chris Vtipil 1:24:31 Brian Walker 1:58:38 The North Face Endurance Matthew Zentz 1:39:37 Challenge - Washington DC 50 5K Mile Yasmin May 40:09 April 9, 2016 - Sterling, Va. Nick May 40:08 Christopher Steenrod 12:27:19 Kelly Thorkilson 39:25 http://www .thenorthface .com/en_US/ http://www .cherryblossom org/theraces/. endurance-challenge/washington-dc tenmile .php Rock ‘n’ Roll Raleigh Marathon Rock n Roll San Francisco Half & Half Marathon Marathon April 10, 2016 - Raleigh, N.C. April 3, 2016 - San Francisco, Calif. Marathon Jonathan Leib 2:53:39 Robert Crisp 4:29:19 According to Jonathan the hill were a Michael Nicolaides 4:59:02 bit more challenging then the ones in Half Marathon this area . Dwight Kane 3:20:42 http://runrocknroll .competitor .com/ Kathy Martin 3:19:34 http://runrocknroll .competitor .com/ raleigh 24 The RUNDOWN - May 2016 Run for the Animals Foot Levelers Inc. Blue Ridge Coastal Delaware Running April 10, 2016 - Onancock, Va. Marathon, Half Marathon, 10K Festival & Half Marathon Half Marathon April 16, 2016 - Roanoke, Va . April 24, 2016 - Dewey Beach, Del . Beth Barnes 1:59:47 (2 A/G) Marathon Marathon Linda Block 2:58:54 (2 A/G) Rebecca Denny 5:09:13 Angela Bynum 5:19:06 Betty Brothers 2:00:16 (1 A/G) Chuck Inman 3:14:01 Half Marathon Tammi Clarke 1:57:27 (1 A/G) Christie Ireland 6:51:45 Meredith O’Brien 1:55:17 Gene Edwards 1:45:33 (1 A/G) Susan Sheets 4:04:01 http://www .codelrun .com David Evans 2:36:15 (3 A/G) Lori Sherwood 6:54:57 Mark Exley 2:32:07 (2 A/G) Half Marathon 2L Race Services Gettysburg Ariana Fletter 2:50:22 (1 A/G) Aron Boney 2:01:45 North-South Marathon April 24, 2016 - Gettysburg, Pa. Brian Fletter 2:50:22 Jess Brown 2:17:12 Jacen Fletter 2:56:56 (1 A/G) Frank Nixon 2:16:33 Melissa Brichacek 5:49:13 Kelly Fletter 2:58:54 Matthew Zentz 2:39:29 Ed Twining 4:40:55 Tony Heimer 2:03:35 (3 A/G) 10K http://www . Ron Jones 2:05:43 Tammi Clarke 1:00:11 gettysburgnorthsouthmarathon .com Deborah Kopecky 1:50:07 (1 A/G) Heather Lloyd 1:04:22 Tom Murphy 1:45:10 (1 A/G) Big Sur International Marathon http://www .blueridgemarathon .com April 24, 2016 - Carmel, Calif. Bill Price 1:46:25 (2 A/G) Susan Snead 2:00:45 (1 A/G) Boston Marathon Shalisa Davis 5:01:00 Meagan Storey 2:30:05 April 18, 2016 - Boston, Mass. Bradley Kuether 5:04:22 Jennie Verry 1:58:17 (2 A/G) Gene Bachman 4:48:46 Lori Tubbs 4:58:11 10K Krista Booth 3:39:36 http://www .bsim .org/site3 .aspx William Cason 4:43:07 Julia Blakeburn 59:05 (3 A/G) Ocracoke 10K & Half Marathon Roy Blakeburn 53:06 (2 A/G) Nancy Delaney 3:57:07 April 23/24, 2016 - Ocracoke Island, N.C. Randy Cook 57:12 (1 A/G) Vincent Ortiz 3:13:35 10K Lei Dunn 1:03:06 Craig Stewart 3:52:43 Donald Babcock 1:06:07 Lynn Edwards 1:20:39 Jennie Verry 4:15:21 Dan Neuland 55:37 Helena Hunt 53:19 (2 A/G) http://www .baa .org/races/boston- Half Marathon marathon .aspx Elaine Jeffers 1:21:22 Donald Babcock 2:35:52 Jennifer Jeffers 1:03:57 (1 A/G) John Price 2:09:54 Ian Keller 1:14:53 (1 A/G) Angels Among Us Durham, N.C. - April 23, 2016 http://www .ocracokeisland5krun .org/ Mischelle Keller 1:14:54 Per Dan, the Saturday events had Heather Kong 1:32:19 Michael Nicolaides 30:46 http://dccc .convio .net/site/ nice weather but warm and 100% Ernest Murray 49:56 (1 A/G) humidity due to an early morning rain . Marie Price 1:01:53 PageServer?pagename=angels_home Results: http://runnc .com/ra/results/ The weather for the Half Marathon on Michele Scott 1:11:32 (3 A/G) Sunday Danette Wilson 1:16:09 http://www .runfortheanimals .com/ This race is well worth the early morning trip across the Chesapeake Bay . While the race is low key the half marathon course is certified, the hardware is awesome, cost is low for a half, the postrace party is fun and all net proceeds benefit an animal organization that serves the Eastern Shore. A list of the beneficiaries and the amount they receive from the event are listed on the race website . This year over $12,000 was donated to the local charities . Dan Neuland enjoying the endless Right: Crusing to second place in her age Carolina Blonde Ale after the Ocracoke group for the 10K at the Run for the Animals is Helena Hunt . Island 10K . Photo courtesy of Dan . Photograph courtesy of Run for the Animals and Photographers Barb and Pete Hall .

25 The RUNDOWN - May 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 valruns@cox .net . 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 - May 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 Dave@mediationhamptonroads .com

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) dkane9@verizon .net

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! 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

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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.

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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: Oean aes ig ool olin as or Twitter: @DolphinDash13 Thank you!

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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)______

Awards Runners: Top 3 Over M/F, Top 3 Master M/F, Top 3 in Following A/G M/F: 6& under, 7-8, 9-10, 11-12, 13-19, 20-24, 25- 29, 30-34, 35-39, Runners: 1 Mile on the Track 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, F 70+, M 70-74, M 75+ Race Walkers: 1500 Meters on the Track Random Relays: Top 2 Teams, M/F Walkers: Top 5 Overall M/F and USATF USATF Virginia Association walker members are eligible for top 3 places awards in A/Gs. Walkers do NOT need to be USATF members to compete in race walk heats. However Open & Masters Race Walk Championship since walking heats are sanctioned, Only USATF members are eligible for Saturday, June 11th 6:45-7:45am Check In A/G medals. USATF membership info at www.usatf.com Tallwood High School 6:30 am Track Open 9am Random Relay- Included in all running 1688 Kempsville Road, Virginia Beach 23464 6:45-7:45 am Checkin/Registration entries. Relay Team assignment by drawing st nd These are Tidewater Strider Running & Walking 7:45 1 RW Heat 9:15 2 RW Heat/ Runner Awards 8:15 1st Running Heat; subsequent heats 10 am Race Walk Awards Grand Prix Events: A Golden Runner Race Every 10 min

(IF UNABLE TO REGISTER ONLINE, TEAR/CUT HERE AND MAIL)

Make Checks Payable to the Tidewater Striders and mail to: 652 Bottino Lane Virginia Beach, VA 23455 (No refunds, Exchanges or Transfers, Incomplete applications will not be processed) Race Director: Steve Shapiro – [email protected] 592-6720 www.tidewaterstriders.com

Individual Competitors Entry Fees

Pre-Registration Fee (postmark by June 5)

Check One: Runner ______Walker ______Strider Member Non Strider If a walker, are you an USATF Member? No ____ Yes____ 18 & Older $14 $19 2016 USATF Membership # ______17 & Younger $11 $16 USATF Racewalking Rules of Competition will be followed. Postmarked after June 5 & Race Day All Runners and Walkers: $25

Name (First, MI – Last) Required Predicted 1 Mile (Runner)/1500M (Walker) Time

Age Gender Tidewater Strider Phone Number

M F Y N - -

Street Address

City State Zip ` Golden Runner No Email Address

I understand that running and Racewalking are potentially dangerous activities on a track. I should not enter the race 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 risk associated with running in this even including but not limited to falls, contact with other participants and the effect of weather including heat and humidity; and all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of you accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, RRCA, USATF, Virginia Association USATF, the City of Virginia Beach, the Virginia Beach Public School System, TriDuo.com, 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 for all of the forgoing to use any photographs, motion pictures, recording or any other record of this eve for legitimate purposes. I understand that this is a race conducted under the rules of the RRCA and USATF and is not intended for baby joggers, head phones, skates, roller blades, and dog leashes, and I will abide by the guidelines.

Signature (Parent if under 18) Date

•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