What Is Your Story? Page 15 T November Project Page 27

Publication of the Richmond Road Runners Club November/December 2017 | Volume 40, Issue 6

What is your story? page 15 t November Project page 27

[ MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org ] 1

Editor | @rvaroadrunners ■ Crystal Koch

We have those races, or experiences experiences or races, those have We with stick that runners, other with maybe years, them remember We us. remember We later. decades even who strangers the see, we faces the patch, rough our through us helped runner the sure made we time the or the got course the on collapsed who help they needed. spend to early up wake we Maybe

The year’s ﬁnishers medals for the Richmond Richmond the for medals ﬁnishers year’s The [ EDITOR’S LETTER ] LETTER [ EDITOR’S Richmond Road Richmond Runners Club On the cover: and 8k. half marathon marathon,

Stream of consciousness thinking flowing like the rivers run run rivers the like flowing thinking consciousness of Stream Tears fortitude. gritty or determination of Faces it. through firsts. the for High-fives amazement. of eyes the from springing Hugs.There are always plenty of hugs. Marathon, Richmond the of anniversary 40th the is year This marathon the of finisher lucky One 8k. and marathon half darn pretty a for make will which ruby, real a get to going is memorable race experience. Spring majors. six the completing to way his on is Lackey Mark of 2018 will see the completion of that goal. the at garden rock a herself found Tobey Annie Connecticut, In as NipMuck. trail marathon known United the across run to like it’s what wondered ever you Have States? be to needed they and stories great such have you of many So joy the in take and intrusion the forgive will you hope I shared. us in these moments. that surrounds time helping a friend with their speed workout. Fartleking Fartleking workout. speed their with friend a helping time on. you egging trust you someone have you when better is mile; last that for harder work us makes us than faster Someone is comfort in the pain. there out running. are A lot happens while we

Miles and Minutes Minutes and Miles is the ofﬁcial Technology, Web Coordinators Prix Grand Volunteer Coordinator Photography Media Social Editor Design Graphic President President/Operations Vice President/Communications Vice Secretary Treasurer Membership Director Equipment Manager Coordinator Race Club Historian Runs Group

healthy healthy lifestyle through running in the The Virginia area. club metro Richmond, is affiliated with the Road Runners Club Miles Miles and newsletter for Minutes and by members of the Richmond Road Runners Club (RRRC). The RRRC is a whose nonprofit goal organization is to foster fitness and a Club Officers Bill Kelly Kelly Bill . Please keep article submissions to under 1,000 1,000 under to submissions article keep Please . Function Heads Miles and Minutes and Miles Ed Kelleher Don Garber Don Ralph Gibbs Gibbs Ralph Crystal Koch Jim Oddono Jim Oddono Jim Anne Brown Mara George Mara Rosie Schutte Schutte Rosie Glenn Melton Melton Glenn Melissa Savage Melissa is distributed six times a year. is distributed Tammy Harrison Tammy Harrison, Anne Brown, Suzen Collins, Jennifer Culhane, Jamie Ficor, Ficor, Jamie Culhane, Jennifer Collins, Suzen Brown, Anne RRRC RRRC dues are $5 for students, $15 for individuals and $20 . Unless otherwise noted, opinions expressed in Mara George, Chris Mason Chris George, Mara Rosie Schutte, Ralph Gibbs Ralph Schutte, Rosie irectors: The deadline for submitting letters, articles, pictures and The articles, volunteer deadline for letters, submitting D Miles and Minutes and Miles Group Runs Group Merchant Discounts Merchant Nutrition & Hydration: Rev-Up Your Engine Your Rev-Up & Hydration: Nutrition Club News: September Meeting Minutes Meeting September Club News: Volunteers Race Results: Pony Pasture 5k Pasture Pony Race Results: The November Project The November Something New Something The NipMuck Trail Marathon: Trail The NipMuck Three Majors Three Club News: December Meeting Social Meeting December Club News: Club & Race Calendar Team Baltimore Team What’s Your Story Your What’s Race Results: Moonlight 4 Miler Moonlight Race Results: Henry Half-Marathon Patrick Race Results: President’s Message President’s Environment Running Sub-optimal Notes: Foot [email protected] eadline:

P.O. Box 8724, Richmond, VA 23226. Members can 23226. renew VA or sign up Box Richmond, 8724, on-line at P.O. www.rrrc.org are those of the author, and not Runners Club. necessarily those of the Richmond Road Membership: Membership: for families. The club mailing address is Richmond Road Runners Club at words. Gibbs, Sandra Gray, Mark Guzzi, Tammy Harrison, Ed Kelleher, Bill Kelly, Jim Crystal Bill Ed Kelly, Nolan, Harrison, Kelleher, Tammy Mark Sandra Guzzi, D. Gray, Gibbs, Stephen Morris, Skeeter Mason, Chris Lowe, Sam Levins, Mike Koch, Horn. Van Jeff Schutte, Rosie Piper, Chris Oddono, D staff editorial the to directly articles Send website. club the on posted is credits Board of Ralph Gerloff, Frank Michael George, Marcy George, Mara George, Don Garber,

the year. of of America and sponsors nearly 20 races the throughout year with distances from ranging 1 mile As to the a 50K. club contracts service to the community, to provide race services. These services during events 30 rangeover for services from provides club rentingThe equipment timing. race to full-computerized 6 3 4 2 39 38 36 34 33 29 27 25 23 20 19 18 16 15

Table of Contents of Contents Table 2 [ MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org ] [ PRESIDENT’S MESSAGE] recruited his replacement as treasurer; Jim Oddono , VP/ , Oddono Jim treasurer; as replacement his recruited Ralph Gibbs, who has offered to stand for president and has especially the club ofﬁcers, who have done a tremendous job: like to especially thank my fellow board members, and bring tolifeourtagline, who collectively have volunteered their time and skills to been possible without the efforts of several dedicated folks The above and many other achievements would not have ■ ■ ■ ■ ■ community. deliver their message and extend special offers to our running In addition, this platform provides tools for our sponsors to offers runners the ability to register at packet pick-up via iPad. RunSignUp registration platform, which among other things,

costs low. quality of our training programs and races high and the Initiated a formal sponsorship program to help keep the categories. introduction of the Iron Runner and Titanium Runner recognition of the club’s top runners, including Enhanced the Grand Prix program to emphasize clubhouse. own our having for need the validated chip timing system. While not the most ideal space, it has venue for club and committee meetings and storage of our Selected and moved into a clubhouse that provides a withnon-profits suchasRRRC.which hasexpertise established a new banking partnership with TowneBank, decisions on the allocation of club resources. We have revenues and expenses and enable us to make better Converted to a new financial system to better track provider. and represents a cost savings over our previous hosting new website is more mobile-friendly and dependable Developed a website integrated with RunSignUp. The “We Run Richmond” ■ ■ and advances: has made some significant changes years. During this time your club Runners Club for the past two president of the Richmond Road It has been my privilege to serve as

Transitioned to the with highlytrainedtimers. Instituted a chip timing system . I would board meeting for five officer positions and a maximum of 20 the ballot. The club will be holding elections at the December nomination committee and throw your hat in the ring or on I do if I ran RRRC, this is your last chance to contact the out last month – to answer that burning question what would If you missed the other opportunity – like the e-blast we sent the country. Thank You! up and worked tirelessly to make our club one of the best in addition, other board and non-board members have stepped necessary, also not very easy and often a thankless task). In the board (with someone like me, that is both essential and secretary, who has helped bring organization and structure to to build a sponsorship program; and Rosie Schutte, club club races; Ed Kelleher, VP/Marketing, who has continued the club calendar and schedules key personnel for all the Operations, who is the outside face of the club and runs Gotta Run Run Gotta community. to grow and change to meet the needs of the local running am confident your club is in good hands and will continue board and transition to a new role as a willing volunteer. I am sure you read; I heard you cheering), I plan to leave the As statedinmylastmessage can andwill. your running community, let’s make a difference, I know you answer is simple; volunteer and make it happen. It’s your club, new programs to encourage walkers. Yes I hear you. The programs to encourage new and younger runners. We need running groups like Rogue/City Stadium/etc. We need more We need new or different training programs. We need more this: We need more trail runs. We need more social runs. OK, I hear you. Some of the reasons for signing up go like me, believe and volunteer and register for areas that fit your skills and willingness to support running in Richmond. Just go to the above link skills the club needs; it’s your opportunity to give back and RRRCOfficerBoardNominations this link– an Officer or Director role, we still need volunteers. Use If you are not able to make the commitment required for at-large directors. https://runsignup.com/Race/VA/Richmond/ ■

we will find youspot a find will we Miles and Minutes Minutes and Miles – to sign up for various Bill Kelly Bill | (which I . President [ MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org ] 3 ] continued on page 17 OTES N OOT [ F over-hydration with loss of salts in your sweat that were not not were that sweat your in salts of loss with over-hydration replaced. should you hydration, pre-exercise proper ensure To of oz) fl 20 to (17 ml 600 to 500 approximately consume 300 and exercise before hours 3 to 2 drink sports or water to 0 drink sports a or water of oz) fl 12 to (10 ml 360 to an snack salty a having Also, exercise. before minutes 10 from levels sodium keep help can run a before two or hour electrolyte or water of ounces Several excessively. dropping minutes 15-20 every consumption drink sports containing somewhat is but recommended, generally is run the during as such needs specific your upon depending individualized your in concentrations electrolyte the and rate sweat your sweat. shady courses to run on, protect your skin from the sun sun the from skin your protect on, run to courses shady hat and shirt made of well- light-colored with a lightweight on sunblock wear and fabric, wicking moisture ventilated to potential sunburn. exposed skin subject and sodium (primarily electrolyte and hydration Proper critical. is run your after and during, before, intake potassium) individualized somewhat are practices rehydration Although link (see issues of variety wide a on based runner each for to equal intake fluid make to is goal general the below), especially intake, water Excessive exercise. from loss fluid potentially a to lead can well, as intake electrolyte without where hyponatremia, called state metabolic life-threatening to due excessively drop concentrations sodium body’s your enough to handle. These include include These handle. to enough conditions, weather ideal than less course surfaces, running obstacles surrounding topography, clothing and impediments, and this of one Part accessories. and sub-optimal on focus will topic weather. An often overlooked contributor contributor overlooked often An running the is injuries running to conditions e.g. environment, excessive put that you surrounding that or physically you on stress conditioned physically not are you 5. Sub-optimal 1 Part Environment, Running The 8 Causes of ALL Runners’ Injuries and How to Avoid Them: Them: Avoid to How and Injuries Runners’ ALL of Causes 8 The Strategies that should be considered on hot and humid days days humid and hot on considered be should that Strategies or down, is sun the when night at dawn, dusk, at run to are seek feasible, not is this If treadmill. or track a on indoors what it would normally be when running comfortably in ideal ideal in comfortably running when be normally would it what temperatures. imbalances, and running form breakdown. One technique to to technique One breakdown. form running and imbalances, rate heart your monitor to is pacing proper determining in aid below or at rate heart your keep to is goal The running. while more frequent breaks, your core body temperature will rise rise will temperature body core your breaks, frequent more easily, more much fatigue will body your and excessively electrolyte dehydration, possible a to up yourself opening heat becomes more a factor the longer or more intense the the intense more or longer the factor a more becomes heat distance and/or pace the on off back don’t you If workout. take or temperatures, ideal more in run normally would you others, however, all are affected. For distance running, running, distance For affected. are all however, others, Fahrenheit, degrees 60 above rising start temperatures once Important signs of heat exhaustion include dizziness, nausea, nausea, dizziness, include exhaustion heat of signs Important overwhelming fatigue and accelerated heart rate. than better humidity and heat handle individuals Some with the excessive fatigue that can easily occur when not not when occur easily can that fatigue excessive the with can form running weather, warmer for properly adjusting injuries. potential of plethora a to one exposing down, break these conditions that can cause muscle cramps and strains, strains, and cramps muscle cause can that conditions these that note to important is It death. even and stroke, heat Excessively warm weather poses a serious injury risk to to risk injury serious a poses weather warm Excessively to exposure your limit to imperative is it and runners, all By George Lane, DPM, FACPSM, FACFAS 4 [ MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org ]

Female 25 - 29 - 25 Female Male 25 - 29 24 - 20 Female Male 20 - 24 Female 15 - 19 - 15 Female Male 15 - 19 Male 10 - 14 Davi at the start. the at Davi Glenn Melton (in truck), Jim Marr, and Race Director Mike Overall Female Male Overall Category

4 3 2 1 2 1 3 2 1 3 2 1 1 1 1 5 4 3 Place 2 1 5 4 3 2 1

16 12 11 8 149 10 138 120 5 3 2 1 91 83 67 16 12 11 8 5 6 4 3 2 1

N ASHLEY SIMARD ASHLEY BRITTANY HARLAN BOHN SARAH GABI WECHSLER RYANSCHULTZ HARLAN AARON KATIE ELLIOTT FAITH HARRIS FAITH ERIN HORIL WYATT CAMPBELL CABRERA RICARDO BENFER ANDREW DILLYN CARPENTER SAM BROWNING MYLES SWAIN SIMARD ASHLEY BRITTANY HARLAN BOHN SARAH GABI WECHSLER ERIN HORIL FERNANDEZ DOUGLAS DANIEL WOODWARD WYATT CAMPBELL CABRERA RICARDO BENFER ANDREW ame

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Female 40 - 44 - 40 Female

Male 40 - 44

39 - 35 Female 34 - 30 Female Male 35 - 39

Male 30 - 34

Category

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N SAMANTHA MILLER KRISTI TURNER CRYSTAL KOCH KELLY BROWNING CARRIE ROTH REBECCA MURPHY CATHY COSNER KRAMER KEVIN PARTHA GOPALAKRISHNA PARTHA WILLIAM CARDUCK BUTLER JEFFREY STEELMAN AARON GRAHAM WILLIAMS TIMOTHY STEWART LAWRENCE BERNDT JOHN AMOROSO WARNER WINTHROP WARNER JOHN TURNER KIMBERLY KELL STACEY FLEMING AKIN SARAH RACHEL HEINIG TRICIA LUCAS NIKI WHITE KASEY JAMES MELISSA LANCE ANDREA BEYER NIKKI CARTER MARIA GALLEGOS MONICA WOODWARD LINDSAY TUHEY BYRD SANDRA KERRY DIXON ASHBY SMITH JAMIE GJERULFF REGINA BRESSON MEREDITH NEWCOMB JURKOWSKIERIKA CARRIG LUCY KRISTI EMMONS MELISSA GONZALEZ SHIVA THATIPELLI ERIC LUCAS CHUCK MURPHY CHRIS MASON MATTHEW MYERS R RYAN KELL MARTIN AARON DANIEL WOODWARD COLIN SCHOENHAUT COLIN HOWARD CROSS JEFF RICHARDSON CHRISTIAN E TORO STUART GROSECLOSE VINAYAK HULAWALE JAMES HAZELWOOD NIKKIA YOUNG KIM FENNESSEY KATLYN DROKE MICHELLE TRICE JENNIFER CRANE ame

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72 94 106 115 131 133 39 47 52 107 126 132 146 156 171 36 66 70 158 169 105 129 135 15 32 48 73 121 130 81 160 79 145 109 155 E

10 11 12 13 14 Place 15 1 2 3 4 5 6 7 8 9 1 2 3 4 5 1 2 3 1 2 3 4 5 6 1 2 1 2 1 2 IL

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Race Director Mike Davi chatting with the lead bike. Davi Mike Race Director Category

Female 55 - 59

64 - 60 Male Female 60 - 64

69 - 65 Male

Female 65 - 69 74 - 70 Male Female 70 - 74

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111 117 125 144 28 154 157 165 13 31 40 147 19 56 65 88 93 71 98 101 103 136 118 124 127 150 151 162 167 172 14 22 30 42 57 74 80 134 137 153 75 78 86 90 113 114 116 119 29 35 123 139 140 166 170 6 17 46 50 58 62 68

8 Place 9 10 11 2 12 13 14 1 3 4 5 1 2 3 5 6 4 7 8 9 13 10 11 12 14 15 16 17 18 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 3 4 9 10 11 12 13 1 2 5 6 7 8 9

Category

49 - 45 Male

Female 45 - 49

Male 50 - 54 - 50 Male

Female 50 - 54

Male 55 - 59 - 55 Male

6 [ MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org ] Male 25 - 29

24 - 20 Female

Male 20 - 24

19 - 15 Female Male 15 - 19 14 - 10 Female Overall Female Male Overall Category

2 1 28 27 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 9 8 7 6 5 4 3 2 1 6 5 4 3 2 1 3 2 Place 1 1 5 4 3 2 1 5 4 3 2 1

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Female 25 - 29 - 25 Female

Category

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30 29 28 27 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 38 37 36 35 34 33 32 31 30 29 24 23 22 21 20 28 27 26 25 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 Place 4 3

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N KARIE PETERS JAMES CLAIRE ERIN HORAN STANWHITNEY ARGALAS Caitlin HENSHAWSARA ROSS ALEXANDRA AHRIEL ADKINS HUNT SARAH JENNIFER SATCHELL AMY VU CATHERINE Neal JANIS KRAUSSE KATLYN DROKE ERIN BLOCK MEGHAN SHATTO JULIA CAMPUS KATHERINE DODD MEGAN MOLNAR KATLYN SMITH RACHEL LAWING LEIGH SERROKA JANINE HAMILTON LAURA WARD JENNY DENT OWEN ASHLEY PLETCHERJESSICA EMILY SHARP MATTHEW CLARK SCOTT ZICKEFOOSE SHANE SNYDER AMBROSE CLARK GABI WECHSLER LASKER SARA SETH JACOBS ALEX ANLIKER NAZANA WEEKS MATTHEW JENKINS PANGRAZEDREW DUSTIN DEDRICK DAN KACZKA BUCK ROBBINS THOMAS MILLER MICHAEL ANDERSON WILLIAM SANDERSON TANNER CLEMENTS TANNER SAMUEL ROSS MATTHEW WORLAND IAN MILLS ROBERT KATULKA PATRICK REED PATRICK JOSHUA LAWSON Mathew DAVIS ROSS BELVIN DANIEL ROBERTS MICHAEL Mayhew RAUL MARTIN VALENCIA ALEX WILSON BRIAN STROHMAIER JAKE WILSON CHRIS STRAUS NATHAN RUANE AKKENA SUDHAKAR JOSEPH LIGHTHISER KYLE WAGNER LEON ULRICH ame

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2:09:41 2:07:11 2:06:11 2:06:00 2:04:57 2:04:55 2:04:30 2:04:18 2:03:58 2:00:07 1:58:58 1:58:31 1:58:13 1:57:43 1:57:00 1:56:58 1:53:39 1:53:21 1:53:01 1:52:58 1:50:43 1:46:47 1:46:30 1:42:29 1:42:26 1:41:26 1:38:45 1:33:35 1:29:55 2:39:18 2:09:35 2:09:19 2:07:46 2:07:05 1:25:36 2:05:19 2:00:40 1:58:49 1:57:40 1:56:51 1:56:29 1:56:25 1:55:13 1:55:12 1:54:33 1:54:09 1:54:05 1:52:52 1:51:29 1:49:22 1:48:51 1:48:29 1:46:21 1:45:15 1:43:58 1:43:15 1:42:11 1:41:56 1:40:19 1:39:34 1:38:42 1:36:44 1:34:50 1:32:10 1:30:14 1:22:46 ime [ MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org ] 7 ime 1:28:42 1:29:10 1:30:09 1:31:07 1:32:47 1:33:18 1:35:40 1:35:52 1:37:15 1:38:29 1:39:35 1:40:23 1:41:02 1:42:38 1:44:11 1:44:35 1:45:05 1:45:32 1:46:16 1:46:52 1:48:27 1:49:52 1:51:09 1:52:07 1:52:27 1:55:46 1:57:41 1:57:43 1:57:58 1:58:42 2:03:40 2:06:45 2:07:09 2:07:33 2:09:06 2:10:35 2:11:35 2:12:33 2:14:46 2:15:20 2:18:11 2:20:02 2:25:22 2:27:35 2:35:10 2:35:55 2:51:06 3:04:32 1:34:44 1:37:10 1:38:41 1:40:56 1:43:45 1:47:18 1:48:36 1:49:02 1:50:12 1:50:12 1:50:21 1:50:50 1:50:55 1:51:52 1:52:20 1:52:26 1:53:16 1:55:25

T 32 32 31 34 32 32 34 33 32 31 30 31 34 32 33 32 30 33 31 31 34 32 31 33 34 30 31 32 31 30 30 30 31 30 30 33 31 31 34 32 34 33 33 33 33 34 34 33 34 31 32 34 30 32 30 31 30 32 33 32 34 33 33 34 31 33 ge A

ON ON

ame TY GRUSZEWSKI TY MARCIN DABROWSKI JASON LIPPY ERIC SUVAK CHRIS DUNCOMBE JAMES COLE STEVE ESCOBAR GROSECLOSE STUART WALTER BRIAN BRANDON MICKENS THOMAS KIDWELL WELLS JASON MARK HORST HULAWALE VINAYAK KEN MALLORY JEFF LINKA OLIVER JONATHAN PATRICK MURRAY JASON ALEXANDER SHANE MELANKO COLEMANTREXLER KEITH AUSTIN TYLER SINSABAUGH TYLER ROBERT HORTON ROBERT CHARLES DAVIS DREW BRITTLE PJ ROBINSON FINK BRYON ROBERT PORTER ROBERT CHRISTIAN MALOTT RONDY LAZARO RONDY SPENSER HASKETT TORO CHRISTIAN E RAJA MAMIDALA RAJA JOHN HUGHES III CROSS HOWARD HARRISON CARTER BRANDON JOHNSON VIJAY VIKAS TONY MOORE JEFF RICHARDSON JAMES HUGHES JASON CALL KOSSACK ANTON DANIEL SELLERGREN RODRIGUEZ CARLOS STERLING EVAN SEKAR SIVAMURUGAN TIBBETTS KATHARINE TAYLOR LAURA ROBIN WHELPLEY ROBIN LEDESMA KATIE KERNS HEATHER RACHEL ESKITE RACHEL JONES LINDSAY ARIANA ESTES MELISSA GONZALEZ ELISABETH LINKA LEHMANN EMILY MEGAN CAPITO BRANDIE O’NEILL SYLVIA GONSAHN-BOLLIE SYLVIA TERRA GATTI NIKKI SCHURMAN DANIELLE BRAMMER MILLER KATE N

20 23 27 30 37 42 51 53 58 65 77 83 89 103 120 123 128 135 140 149 170 202 186 217 224 273 310 311 317 331 385 455 464 474 492 519 541 551 578 584 627 644 690 715 760 766 827 848 46 56 68 87 115 178 191 192 194 198 199 154 173 214 221 222 234 268

ARATH

4 5 6 7 8 9 10 11 12 Place 13 14 15 16 17 18 19 20 21 22 23 24 26 25 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 1 2 3 4 5 8 9 10 11 12 13 6 7 14 15 16 17 18

F-M

Category

Female 30 - 34

AL t " Y H ime 2:09:59 2:10:00 2:10:50 2:11:03 2:11:39 2:12:23 2:12:51 2:14:05 2:16:19 2:16:52 2:17:21 2:17:48 2:18:10 2:18:25 2:19:16 2:26:20 2:26:59 2:27:01 2:27:02 2:29:01 2:30:37 2:30:38 2:32:05 2:32:06 2:32:59 2:35:31 2:36:38 2:40:00 2:45:04 2:45:04 2:45:41 2:46:46 2:47:44 2:50:50 2:55:19 2:56:47 1:23:11 1:23:43 1:27:54 R

T 25 27 29 26 26 27 25 28 28 29 28 28 26 27 26 26 28 27 25 28 27 27 25 25 29 29 27 26 25 25 25 29 25 29 27 29 34 34 30 ge A

4)-"/% 7

ed * RRRC Web Member Certifed * RRRC Web Not USATF

K HEN

ame BAILY LEONARD BAILY JACLYN HILLIS JACLYN KATHRYN WEBER KATHRYN ALISON MOLITOR BRITTANI COLLINS BRITTANI MEGAN HARRIS SPEH KAYLA ROBINSON VICTORIA WALTON MEGAN VICTORIA BORKEY VICTORIA PASCHALL KATHY AMY REICHERT WALKER DEBORAH LINGHAN SONG CAIN MALLORY EVAN WASH EVAN MALERIE ANDERSON ELLIE SHEA WEAVER SARA SAMANTHA ALTY JAMIE ZUNIC JESSICA SEESE WENGLOSKI CHRISTINE SARA LAVERDY BEGGS MOLLY KIM SQUYARS KHAND TENNEY KHAND ELIZABETH SOLORZANO KAATRIN ABBOTT KAATRIN BROOKE LONG ALEXANDRA CHARNEY HELENE LEIGH SARAH PORTER HELSTOWSKI EMILY JESSICA HUENNEKENS NAZIA SARANG JAMES ATCHISON ANTOINE FITZGERALD ANTOINE JAMES HAZELWOOD N ATRIC

511 512 525 527 542 550 555 567 593 607 612 621 626 631 637 700 710 707 709 724 736 737 743 744 751 762 770 788 803 804 807 810 814 826 839 6 836 7 18

31 Place 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 49 47 48 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 66 1 65 2 3

Phani Gade and Sudhakar Akkena before the race began Akkena before and Sudhakar Gade Phani Category

Male 30 - 34 - 30 Male

8 [ MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org ]

Runners pickinguptheirbibspre-dawn. Category

58 57 56 55 54 53 52 51 50 49 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 30 29 28 27 26 25 24 23 22 21 20 Place 19

768 757 733 711 699 697 696 661 642 639 628 624 619 616 609 602 597 596 592 588 581 554 518 507 502 490 488 481 456 433 428 422 395 376 362 347 342 308 288 270

ATRIC N JENNIFER PATNODE DEANNA FIERRO MEGHAN CLAYTON POE JESSICA PAIGE KENNEDY PAIGE ABY ABBOUD JULIA BLAKEBURN DANIELLE SHUTT HAZEL GARCIA JOYCE KENNEDY ADDIE FROMHOLZ ANNA CZAPLICKIRYAN CLAIRE WITMEYER MCNEER JESSICA SINEAD LYNCH-HALL TOSHAL THANAWALA TOSHAL TAYLOR KOPOCIS TAYLOR RAYNORSARAH DANIELLE PORTER CHRISTINA TANG HILLIARY TURNER KRISTEN BURKE CHRISTA SCHULENBURG AMANDA SEBRING ANDERSON ASHLEY ANNE HOWREN CHAUKULKARMAITREYEE NANCY RACHLIS LIZ BERAN GENTER LINDSEY MICHELE PLOUFFE-MORENA KATY HURD CANDACE BROADDUS MEGAN CLARK REBER JESSICA BURNS DEVON MEGAN GROMELSKI JOHANNA MAUTTE SAVANNAH FRASHURE LINDSAY WILLIAMS ame

K HEN

Not USATF Webfed *RRRC Certi Member

4)-"/% 7

A ge 32 34 31 31 34 32 30 33 31 30 33 31 32 32 34 34 34 31 32 33 33 30 31 34 31 32 32 32 33 30 32 30 30 31 33 30 32 33 30 32 T

R 2:36:03 2:34:27 2:30:12 2:27:05 2:26:20 2:26:10 2:25:53 2:21:22 2:19:41 2:19:16 2:18:11 2:18:00 2:17:40 2:17:32 2:17:00 2:16:42 2:16:22 2:15:55 2:15:34 2:16:22 2:15:06 2:12:51 2:10:25 2:09:42 2:09:28 2:09:00 2:08:51 2:08:17 2:06:45 2:05:20 2:05:12 2:05:07 2:04:12 2:02:58 2:01:33 2:00:32 1:59:52 1:57:38 1:56:31 1:55:33 ime Y H " t AL

Male 35 - 39 Category

F-M

60 59 58 57 56 55 54 53 52 51 50 49 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 30 29 28 27 26 25 24 23 22 21 20 19 15 18 17 16 14 13 12 11 10 9 8 7 6 5 4 3 2 1 64 63 62 61 60 Place 59

ARATH

720 705 656 654 635 629 589 561 427 420 413 411 404 401 387 383 372 369 356 352 341 340 338 327 324 323 321 285 276 264 255 248 247 243 239 236 213 212 203 187 177 163 136 158 148 145 130 127 125 114 96 92 62 50 36 31 29 25 12 9 834 833 831 819 817 775

N BRIAN WALKER ANAND MURTHY ABHISHEK SINGH CHRIS DARLING RAGHAVENDRA RAO YELLA SRIDHAR MARAMREDDY CLIFF PARR KARL LIPSCOMB JAY BRENEMAN NICK PIERCE BILLY CABELL ALVIN MALPAYA SRINIVAS ANUMULA DAVE HUGGINS ALSTEN TAURO MAX HEPP-BUCHANAN MIKE CLAY JOSEPH CIARAMITARO JONATHAN ANDERSON CANIGIANI ANDREW PHILIP BUCHANAN SCOTT YAMIN BARRYHERNDON PAUL MASHACK PAUL DAN ROBISON BRIAN BURKHARDT JESSE PARKER JOHN BAUM LIPPY JEFFREY BRIAN CROOKSHANK HARDESTY NICHOLAS JAMES HUNTZINGER JONATHAN WEILER JAMES DAIL ROBERT LIGHT GROSECLOSENICHOLAS CAMERON FRICKS ALEXANDER WEISZ JONATHAN BILYEU JASON JONES SEAN ROEMMICH KYRIAKOS KARAMOUTSOS RICHARD LEE JOE WINEGARDEN DANIEL RETTIG MATTHEW WIGGINS JONATHAN TOWNES MARTIN AARON MILTON ALPHONSE SUMNER RUSSELL PAUL DEAL PAUL JOHN DANIEL LANDON MATZ SCOTT VADAS HORTON Skip PATRICK ZYGLOCKE PATRICK KREUTZER COLIN PETER HANES MATT HANNAY TOMMY VERNA TOMMY BEDIAKOALEXANDRA JENKINS MEREDYTH ELIZABETH DOOLEY AMBER FREUNDSCHU JIAH BARNETT EILEEN FAIRLIE ame

A ge 39 38 35 38 35 38 39 36 39 37 39 36 35 37 38 35 39 39 37 39 35 35 37 37 38 38 37 39 36 36 37 36 35 38 37 36 38 35 39 35 36 39 37 37 37 38 38 38 39 37 39 38 35 38 39 39 39 35 36 37 34 33 33 31 34 32 T

2:28:15 2:26:59 2:20:57 2:20:37 2:18:55 2:18:23 2:15:35 2:13:28 2:05:11 2:05:07 2:04:59 2:04:58 2:04:47 2:04:31 2:03:46 2:03:35 2:02:29 2:02:14 2:01:17 2:01:02 1:59:32 1:59:21 1:59:17 1:58:24 1:58:12 1:58:12 1:58:11 1:56:27 1:55:59 1:55:08 1:54:27 1:54:01 1:53:57 1:53:53 1:53:32 1:53:29 1:51:50 1:51:49 1:51:10 1:49:55 1:49:00 1:47:53 1:47:45 1:46:51 1:46:41 1:45:59 1:45:08 1:45:01 1:44:40 1:43:42 1:41:59 1:41:41 1:37:45 1:35:24 1:32:18 1:31:32 1:30:33 1:29:39 1:25:01 1:24:25 2:54:27 2:54:27 2:53:33 2:48:27 2:47:58 2:37:54 ime [ MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org ] 9 ime 1:32:51 1:32:57 1:43:31 1:43:51 1:44:24 1:45:05 1:46:33 1:47:36 1:47:51 1:50:09 1:50:41 1:51:00 1:52:46 1:53:32 1:54:04 1:54:07 1:54:45 1:54:51 1:55:02 1:55:11 1:56:18 1:57:10 1:57:43 1:57:45 1:58:21 1:59:12 1:59:18 2:00:16 2:01:18 2:01:22 2:04:55 2:04:56 2:05:06 2:05:10 2:07:29 2:08:04 2:08:58 2:09:07 2:10:25 2:11:14 2:11:31

T 41 43 40 42 40 41 42 43 43 44 44 40 43 44 40 43 40 40 43 44 42 40 41 43 42 44 44 43 44 42 41 42 42 44 41 41 41 44 43 44 44 ge A

ON ON

ame MIKE COOK CHRISTOPHER THOENE CHRISTOPHER VAMSI YADAVALLI KEVIN PENNOCK JASON AILEO FRANKLIN DERRICOTT WAYNE DAVIS KENNY LUCAS GALLAGHER DAVID JIM O’BRIEN KYLE KLINGMAN KEION SOK WIXTED DENNIS JOHN OLDHAM PHANI GADE RICH MOHA PAUL GLOWINSKI SCOTT HAWKS SCOTT PERIYAKARUPPAN PERIYAKARUPPAN SUBRAMANIAN JEFF DUTY BRENT EDWARDS TIWARI DEEP KEVIN TERMINELLA KEVIN CHRIS KIRK SMITH SHAWN JOE GRAWE BRIAN MCCLESKEY MARK SHORT BRIAN ASHLEY STEWART TIMOTHY CODY CORKER NIRAJ KUTE BOOTH HARRY TRENT TAYLOR TRENT GRAHAM WILLIAMS GRAHAM TONY KINGRY JEREMY BOONE JUSTIN GODARD CHRIS EATON DAVID CHAPMAN DAVID EDWIN RODRIGUEZ N

39 41 111 117 122 129 144 157 160 189 195 200 226 240 249 252 259 260 314 326 337 339 263 265 280 304 312 346 357 359 406 408 415 426 472 479 489 493 517 532 539

ARATH

5 Place 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 28 29 30 31 23 24 25 26 27 32 33 34 35 36 37 38 39 40 41 42 43 44 45

F-M

Happiness is runningHappiness a half in perfect weather. Category

AL t " Y H ime 2:33:26 2:50:50 2:55:09 1:27:23 1:27:42 1:28:54 1:40:29 1:41:51 1:44:11 1:46:13 1:47:17 1:48:29 1:48:36 1:49:16 1:51:30 1:51:37 1:52:57 1:53:55 1:54:29 1:56:37 1:57:00 1:57:24 2:00:50 2:01:16 1:55:36 1:56:01 2:01:59 2:03:01 2:03:31 2:04:22 2:05:06 2:05:56 2:06:09 2:07:23 2:08:39 2:09:11 2:09:44 2:09:51 2:12:04 2:12:50 2:12:59 2:13:12 2:14:18 2:14:42 2:15:14 2:15:15 2:16:19 2:16:25 2:17:50 2:20:10 2:21:34 2:22:01 2:23:24 2:23:52 2:30:20 2:35:55 2:38:10 2:39:21 2:39:36 2:26:20 2:47:39 2:57:59 1:22:25 1:27:47 1:31:55 1:32:08 R

T 38 39 39 35 39 38 36 37 37 36 37 37 35 35 36 39 36 38 36 39 39 36 38 37 39 35 38 36 36 36 37 35 37 38 38 37 37 35 39 39 38 39 35 38 38 39 35 35 37 37 38 37 37 39 38 39 38 38 36 38 38 38 43 43 40 40 ge A

4)-"/% 7 ed * RRRC Web Member Certifed * RRRC Web Not USATF

K HEN

ame GOPALA GANESAN GOPALA JD GIBSON THATIPELLI SHIVA JESSICA MCNULTY TRESSA BREINDEL JESSICA HALL MARILIN GOMEZ NA KARA EMMA FIELDS VOYACK SARAH AMBER KARLSSON TAM KRISTIN ANGELA HALL TURNER PJ LAUREN MORANO LAUREN HILLARY HESS HILLARY SANDRA BYRD JILL GODARD COTTON TWYGENA KELLY MCKEE KELLY LAURA DRINKWINE LAURA WHITNEY CARTER KACHURAK JACLYN SARAH DOWNING AMANDA SANDERS JUDITH SCHREMPF-STIRLING TANOUKHI MICHELLE LIZA IACOPELLI MEGAN PHELAN DAVIDSON EMILY EDEN GRAY NEELAM SINGH VALERIE VAUGHN MELANIE BERNEY MCDANNALD CHARLOTTE LEIGH BLAKISTON MICHELLE FLESHMAN ANDREA BEYER REISA SMITH EDWARDS CARRIE HARDWICK KAREN SHANELLE BURNETT BALSAM EVA SABO CINDY WHITE NIKI TRICIA LUCAS FRYE JOANNE BARBARA HICKERSON HOWLE LAURA SHAH RUPAL OLGA RAYMOND OLGA KARIN BALLANTYNE KARIN JAROA FAVILLA JAROA EMILY DUNCAN EMILY CHRISTINA UPTON MELISSA PLATT ERICA HARRIS LISA GHIDOTTI MELINDA DRUMHELLER SARAH AKIN TURELLI STELA HEATHER SULLIVAN HEATHER JOHN TURNER JOHN BURKE LEWIS BURKE JONATHAN EDDS JONATHAN MICHAEL MENEFEE N ATRIC

753 825 835 139 15 16 21 84 94 121 153 172 174 180 208 245 256 211 230 272 367 277 292 302 306 351 355 377 381 398 417 439 443 485 469 497 508 510 549 553 557 577 582 560 571 583 594 598 622 648 663 664 678 683 701 813 734 767 776 784 786 844 4 17 32 34

61 Place 62 63 7 1 2 3 4 5 6 8 9 10 11 12 15 16 13 14 17 24 18 19 20 21 22 23 25 26 27 28 29 30 32 31 33 34 35 36 37 38 41 42 39 40 43 44 45 46 47 48 49 50 51 52 58 53 54 55 56 57 59 1 2 3 4

Category

Female 35 - 39

44 - 40 Male

10 [ MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org ]

44 - 40 Female

Runners andvolunteers meetover water. Category

21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 63 62 61 60 59 58 57 56 55 54 53 52 51 50 49 Place 48 47 46

437 424 412 409 384 371 366 364 343 297 286 258 251 205 190 188 184 80 72 45 24 854 850 830 821 801 799 783 771 759 731 706 694 653 650 625 543 579 558

ATRIC N MELISSA KIRK DONNA JAMISON JENNIFER CASSADA MELISSA RICE BURCHAM KIMBERLEY TORY TINGEN TORY KIMBERLY GILLETTE SHERRY LEWIS LISA ALONSO SUSANNA SHIPMON KELLY CANDLER CARA BENNETT ALLEN ANGELA CARRIE ROTH MACON CLARKSON JENNIFER HEROLD MARYBETH RYAN ASHTON HARRIS CATHY COSNER MEGHAN PARSONS AMY HUERTA CHRIS HOLM KRAMER KEVIN SARAVANAN DAYANITHI MATT PAXTON SIVASANKARAN SABARINATHBABU-RAMIYA OTIS EDWARDS OTIS ERIC DRUMHELLER TIM WYATT MICHAEL VAUGHN JARED MINSK ANTONIO GONZALEZ CHOCKALINGAM VISWANATHAN WILLIAM WOOD BRYAN CLINE JONATHAN GOSHEA TODD PETERS TODD CHARLES MURPHY PHILLIP HILLIS ame

K HEN

Not USATF Webfed *RRRC Certi Member 4)-"/% 7

A ge 40 44 41 40 40 40 41 42 41 40 40 41 42 44 40 43 44 41 44 40 42 43 44 40 42 41 43 43 44 42 42 41 40 44 44 42 44 40 44 T

R 2:05:44 2:05:08 2:04:58 2:04:57 2:03:36 2:02:27 2:01:57 2:01:44 1:59:57 1:56:49 1:56:28 1:54:41 1:54:06 1:51:22 1:50:11 1:49:55 1:49:41 1:39:37 1:39:14 1:34:15 1:29:24 3:08:59 3:06:03 2:53:11 2:49:19 2:44:19 2:43:32 2:39:21 2:36:43 2:35:09 2:29:49 2:26:59 2:25:50 2:20:34 2:20:21 2:18:03 2:14:49 2:13:10 2:11:41 ime Y H " t AL

Male 45 - 49

Category

F-M

23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 65 64 63 62 61 60 59 58 57 56 55 54 53 52 51 50 49 48 47 46 45 44 43 42 41 40 39 38 37 36 35 34 33 32 31 30 29 28 27 26 25 Place 24 23 22

ARATH

166 164 159 156 134 132 124 113 108 101 88 81 79 71 64 60 59 54 52 48 40 11 8 853 849 820 818 805 795 761 750 749 748 735 729 704 681 679 667 665 641 632 630 614 604 603 595 586 585 568 562 559 545 540 529 514 505 501 484 483 482 476 468 463 450 449 445

N DEREK FREDENBURG BEN WACHTER FIELDING DOUTHAT ED MURRAY SANJAY KUMAR PATHAK JASON MOTT WOODY VICKERY JAMES COLLIER JOHN SICAT GREGORY HODGE MICHAEL BLANCHARD RAMESH RAVILLA RICHARD LETTER JOHN LEIMANN ROBERT FOWLER DAVID HART JAMES TOWEY ERIC KAUDERS KEN MELIA MARCOS TORRES ERIK SANDVIG GLEN TORTORELLA CHRIS SHUE MA BELLA VILLANUEVA SUSAN LUTZIC EDWARDSSARA FEYISHOLA FAPARUSIFEYISHOLA BECKY ASHLEY HOLLY SANTASIERE NIKI DONATHAN ANNE HUDAK RACHEL KURZ KIM GISKA JESSICA REILLYJESSICA MISTI DAVIDSON JENNIFER SPENCER ALLEN MARCIE DAWN KNIGHT ROBYN Larson DOTTY Stratton DOTTY CAROLINE PETERS NANCY SMITH MELISSA CUSTIS LORI PARKER LORI CARA MATTHEWS BRITTON MELANIE KATHERINE DIX AMANDA LAVIGNE LATHA SHAH MICHELLE SHELHORSE REBECCA PACK REBECCA MURPHY JULIE SHERRILL KRISTEN REID BRIDGET DEBONO VIRGINIA FLORESVIRGINIA LENGUAKENDRA GRACE GALLAGHER CANDACE KIRBY MACKENZIE GARRETT MOORE SAMARA LAURIE FRIEDL AMY FOLDES SAMANTHA SHEARER MOLLY HUFFMAN TRACY HOFFMAN LAURA POWELL ame

A ge 47 46 48 47 45 45 45 45 47 45 45 47 45 49 45 49 45 47 48 46 45 48 46 40 44 41 43 43 43 40 40 40 42 40 40 44 42 44 42 41 44 40 44 44 44 41 44 42 43 41 40 41 41 42 42 42 42 43 41 41 41 41 41 41 40 43 44 T

1:48:06 1:47:54 1:47:48 1:47:25 1:45:30 1:45:18 1:44:40 1:43:38 1:43:10 1:42:32 1:40:58 1:39:46 1:39:35 1:39:11 1:37:52 1:37:35 1:37:15 1:36:18 1:35:43 1:35:13 1:32:56 1:24:43 1:23:57 3:07:59 3:05:42 2:48:55 2:48:09 2:45:13 2:41:58 2:35:14 2:32:42 2:32:42 2:32:41 2:30:20 2:29:40 2:26:49 2:23:48 2:23:24 2:22:19 2:22:03 2:19:38 2:18:26 2:18:23 2:17:22 2:16:48 2:16:47 2:16:19 2:15:31 2:15:23 2:14:15 2:13:42 2:13:10 2:11:53 2:11:33 2:11:04 2:10:21 2:09:37 2:09:24 2:08:38 2:08:24 2:08:19 2:07:37 2:07:17 2:07:08 2:06:32 2:06:22 2:06:12 ime PATRICK HENRY HALF-MARATHON " 4)-"/% 7" t Not USATF Certifed * RRRC Web Member Category Place Name Age Time Category Place Name Age Time

24 209 CHRIS WHITE 48 1:51:33 9 379 SUSAN SPENCE 49 2:03:03 25 210 PANKAJ SHARMA 48 1:51:35 10 393 AMY KARAM 46 2:04:01 26 216 HEMANT DESAI 46 1:51:59 11 402 SANDRA LANGENBUCHER 45 2:04:36 27 227 JIM WILLIAMSON 46 1:52:50 12 414 WENDY ETZ 46 2:05:03 28 241 NARAYANA MARA 47 1:53:38 13 425 UPASANA KHANAL 45 2:05:08 29 244 PHILLIP SHEARER 47 1:53:54 14 430 CINDY HYATT 49 2:05:15 30 278 PANKAJ ARORA 45 1:56:05 15 475 ANGELA WILLIAMS 47 2:07:34 31 279 ROB SAUR 49 1:56:17 16 496 MARIT BANK 46 2:09:10 32 293 CAMERON HERNDON 46 1:56:38 17 536 LESLIE MILLMAN 49 2:11:28 33 294 SUNIL NARANG 48 1:56:38 18 537 CLAIR NORMAN 49 2:11:29 34 307 ROBERT FIX 49 1:57:26 19 547 DAWN WALKER 46 2:12:00 35 315 DANA WILLIAMSON 48 1:57:53 20 575 TANA GARCIA 49 2:14:34 36 329 MICHAEL BARNETT 49 1:58:37 21 611 DANA TAYLOR 47 2:17:21 37 330 GREG FUDALA 47 1:58:37 22 638 LISA WONG 45 2:19:16 38 358 HAROLD BAKER 47 2:01:20 23 643 AMANDA JONES 46 2:19:41 39 368 DAN RAPP 45 2:02:08 24 655 BRIANA CONDREY 48 2:20:44 [

40 375 GYEONG PARK 46 2:02:58 25 671 JANET BOHLMANN 46 2:22:34 41 378 SEAN RAMAGE 48 2:03:03 26 673 SUSAN PERKINS 45 2:22:59 MILES AND MINUTES 42 380 JACK ULLSTRUP 45 2:03:17 27 677 ELIZABETH STEELE 49 2:23:24 43 388 PETER WELCH 47 2:03:48 28 685 PAULA BERRY 49 2:24:08 44 390 GRAY GURKIN 49 2:03:52 29 687 HEATHER WALSH 46 2:24:28 45 418 BRIAN BELFIELD 45 2:05:07 30 708 MARIA CARMINA PARONG 46 2:26:59 46 419 JAMES LEVINE 49 2:05:07 31 719 LILIANA CASTILLO 47 2:28:11 47 421 WILLIAM BRISHKE 45 2:05:07 32 722 ELAINE SUMMERFIELD 48 2:28:47 48 438 BRIAN TILLER 47 2:05:45 33 726 KARIN NELSON 46 2:29:36 49 446 DAVID NAOROZ 47 2:06:16 34 740 ALICIA WILLIS 46 2:31:10

50 447 CHRIS WHYTE 45 2:06:16 35 754 LOURDES GORDILLO 47 2:33:59 |

51 451 DEXTER WISE 47 2:06:37 36 758 ANDREA TALLEY 46 2:35:02 November/December 2017 52 460 MICHAEL MORSE 48 2:07:03 37 773 ELIZABETH KYSER 49 2:37:41 53 470 JIMMY MANNING 46 2:07:25 38 781 DONNA FITZGERALD 48 2:38:55 54 480 JOHN COHEN 48 2:08:07 39 787 MAUREEN DINGUS 49 2:39:47 55 486 JAMES ROBERTS 49 2:08:42 40 790 LISA ZIROPOULOS 47 2:40:15 56 487 BRENDAN MCCORMICK 45 2:08:49 41 792 AMANDA HUFF 49 2:40:27 57 491 ETHAN JOHNSON 45 2:09:05 42 794 TAMARIN YTHIER 49 2:40:53 58 495 EDWARD BLAKISTON 45 2:09:10 43 800 APRIL DAVIS 46 2:43:34 59 503 KEVIN CARRAWAY 46 2:09:34 44 808 ANH NGO 48 2:46:10 60 521 Albert TYLER 46 2:10:37 45 823 PATRICIA SCHMITZ 47 2:50:14 61 528 PATRICK DEBONO 46 2:11:04 46 824 LORETTA LARSEN 49 2:50:25 62 556 ED BALDACCI 47 2:12:59 47 829 CASSANDRA JONES 49 2:51:24 63 569 MIKE ALMOND 46 2:14:16 48 843 LYNNE ROBINSON 49 2:57:53 64 587 JEFFERY CARSON 48 2:15:34 | 65 590 ELLIOT KUMPE 46 2:15:36 Volume 40/Number Six 66 599 WILLIAM MUNSON 49 2:16:33 67 613 KEVIN PARKER 48 2:17:22 68 617 CHRIS MCCARTNEY 47 2:17:35 69 623 KEITH GUDGEL 48 2:17:58 70 633 LAURENCE DAVIDSON 46 2:18:30 71 651 BOB BROWN 47 2:20:24 72 652 DAVID Klisz 48 2:20:25 73 659 DON DECRISTOFARO 45 2:21:06 74 675 NOEL HODGES 49 2:23:05 75 698 GREG SMITH 46 2:26:12

76 718 WALTER WITT 47 2:28:08 |

77 741 MIKE DUNN 47 2:31:13 www.rrrc.org 78 774 RATHA RAMASAMY 48 2:37:46 79 780 BART MCKAY 47 2:38:48 80 791 STEVEN OLIVER 47 2:40:26 81 822 HOWARD ROSE 46 2:49:58

Female 45 - 49 1 38 KAREN PARRY 49 1:32:50 2 116 VICTORIA HARNESS 49 1:43:50 ] 3 126 CINDY DICELLO 47 1:44:54 4 219 MARGARET WATKINS 46 1:52:14 5 261 CRYSTAL GAZONI 45 1:54:51 6 296 PAULA INSERRA 48 1:56:49 11 7 322 PETRA PLATZER 46 1:58:11 8 363 DEBORAH WEATHERFORD 46 2:01:42 Coming down the home stretch, Cassandra Jones is excited to see the mat. PATRICK HENRY HALF-MARATHON " 4)-"/% 7" t Not USATF Certifed * RRRC Web Member Category Place Name Age Time Category Place Name Age Time

49 845 Annette HUSICK 47 2:58:00 39 431 JOHN DUFFY 54 2:05:18 40 435 MIKE ANLIKER 51 2:05:23 Male 50 - 54 1 13 JOHN CASSILLY 50 1:25:17 41 448 FREDDY KOGEL 52 2:06:17 2 33 JIM ODDONO 50 1:31:56 42 452 EDWIN DUKES 54 2:06:38 3 44 MICHAEL HANEY 50 1:34:12 43 457 JAMES HERON 53 2:06:56 4 49 CHRISTOPHER MAESTRELLO 54 1:35:17 44 462 JAIME FLORES-VASQUEZ 50 2:07:08 5 66 KEITH ROSE 50 1:38:29 45 471 JOHANNES CLOETE 50 2:07:29 6 67 MIKE MEULLER 50 1:38:30 46 478 JERRY CARLSON 54 2:07:51 7 74 STEVE FRANTZ 53 1:39:26 47 500 TODD JEWELL 50 2:09:21 8 78 ANDREW HOFFMAN 50 1:39:35 48 526 ROBERT HAGAN 50 2:11:00 9 86 BRAD LOWER 51 1:40:46 49 530 BRUCE ELLIOTT 53 2:11:05 10 104 BRAD LLEWELLYN 50 1:42:47 50 534 MIKE MOSER 50 2:11:17 11 106 TOM SHEPLEY 51 1:43:01 51 535 PAUL WARNER 50 2:11:25 12 110 JOE CHAVEZ 54 1:43:25 52 574 VERN INGE 51 2:14:33 13 112 GENE ELDER 54 1:43:31 53 580 ROY MCINTYRE 54 2:14:56 14 119 BOB COOPER 51 1:44:09 54 601 STEPHAN MELTON 53 2:16:39

] 15 137 JEAN MARIE WOOLEY 50 1:46:12 55 634 THANH AU 50 2:18:37

16 155 STEVEN MAESTRELLO 53 1:47:23 56 649 TOM GRANT 54 2:20:21 17 165 JONATHAN COTTEN 53 1:48:02 57 657 GALEN VILLANUEVA 51 2:21:05 18 176 GRANT WATSON 51 1:48:54 58 660 CHRISTOPHER JONES 50 2:21:06 19 193 DEAN ANDREWS 50 1:50:21 59 680 YULANDO WALLACE 53 2:23:36 20 204 MARK HOLT 52 1:51:15 60 684 KEITH COOK 54 2:24:08 21 206 ERIC MARTIN 52 1:51:27 61 738 AL WINKLER 51 2:30:42 www.rrrc.org

22 218 TOM TYLER 51 1:52:09 62 746 MIKE HALL 52 2:32:39 | 23 220 JEFF COURINGTON 50 1:52:16 63 778 DAVID BENNETT 50 2:38:25 24 229 TED SCHUBERT 51 1:52:54 64 802 KEITH CARTWRIGHT 53 2:45:04 25 237 GREG CONTE 52 1:53:29 65 837 SEAN MCGRATH 54 2:55:48 26 271 IAN STEWART 52 1:55:35 66 842 ERIC ROBINSON 53 2:57:53 27 284 ROBERT PARTLOW 51 1:56:26 28 289 GRAHAM NUNNALLY 51 1:56:33 Female 50 - 54 1 138 KAREN MCCLINTICK 51 1:46:13 29 290 MARC ELIM 52 1:56:34 2 275 BABZ BARNETT 50 1:55:53 30 295 LANOIR PHENG 52 1:56:42 3 416 JANIE PEYTON 54 2:05:06 31 300 JONATHAN MARTIN 53 1:56:58 4 454 TERESA HERDEGEN 54 2:06:44 32 305 STEVE MANLEY 50 1:57:14 5 465 OONAGH LOUGHRAN 52 2:07:11 33 349 MARK WILSON 54 2:00:42 6 473 KAREN ROBINSON-CLOETE 54 2:07:29 Volume 40/Number Six 40/Number Six Volume

| 34 354 JEFF PETAGNA 50 2:01:10 7 523 ROBIN DIDLAKE 51 2:10:41 35 365 RALPH GIBBS 51 2:01:56 8 548 ROSELYNE TURNER 51 2:12:03 36 374 ANDREW GOLDKUHLE 50 2:02:44 9 552 DEBORAH WOODLE 51 2:12:46 37 392 CRAIG FOERY 50 2:04:00 10 566 NATALIE RANSON 54 2:13:58 38 399 JEFF SEARS 52 2:04:30 11 608 MAGHBOOBAH MOSAVEL 54 2:16:57 12 615 MOLLY WASH 50 2:17:24 13 646 JESSIE HEARNS 53 2:20:09 14 647 RENEA BAILEY 52 2:20:09 15 672 ANNE MCPHERSON 51 2:22:34 16 686 CHRISTINA WILSON 53 2:24:27 17 691 LINDA JORDAN 50 2:25:28 18 721 MARIA QUINTAS-HERRON 52 2:28:22 19 728 TRACY RUSSILLO 51 2:29:37 20 739 DONNA SERLETO 54 2:31:03 November/December 2017 November/December | 21 742 BETHANY DENLINGER 54 2:32:05

22 745 BARB JEWELL 54 2:32:20 23 747 DONNA MARTIN 52 2:32:40 24 752 JILL TINSLEY 50 2:33:25 25 756 DIANA LANE 51 2:34:09 26 777 MARY ANN COOK 53 2:38:24 27 798 ANNE TODD 50 2:43:08 28 809 MICHELLE GIBSON 51 2:46:38 29 838 DEBORAH GARDNER 52 2:56:16 30 855 LAURA RODGERS 53 3:09:00

MILES AND MINUTES

[ Male 55 - 59 1 10 DOUG FERNANDEZ 57 1:24:38 2 22 JAMES HARRISON III 57 1:29:05 3 57 KERRY SEAL 58 1:37:15 4 61 ERIC COSS 58 1:37:43 12 5 85 FRANK MUNYAN 59 1:40:42 6 93 BILL PRICE 58 1:41:51 Showing off just a bit, Frank Munyan circles back around. 7 97 SCOTT STOWE 57 1:42:04 | | | [ MILES AND MINUTES November/December 2017 Volume 40/Number Six www.rrrc.org ] 13 ime 2:11:51 2:13:57 2:14:18 2:14:39 2:21:26 2:23:49 2:25:19 2:25:51 2:27:13 2:29:45 3:03:36 3:06:51 2:00:04 2:05:22 2:19:29 2:25:19 2:25:45 2:39:23 2:40:39 2:57:29 2:58:14 1:48:26 1:52:27 1:56:24 2:00:44 2:09:08 2:10:41 2:11:15 2:15:46 2:23:02 2:30:06 2:42:40 2:45:41 3:06:12 2:25:34 2:35:32 2:37:31 2:57:28 2:02:25 2:35:37 2:11:31 2:51:12

T 62 61 60 62 63 60 62 64 60 64 63 61 61 60 60 62 61 60 61 61 67 65 63 68 67 66 65 68 67 65 65 66 66 69 65 74 72 74 70 71 75 78 ge A

ON ON

ame RON YOHAI RON MARK TINSLEY MARK WALTER BULLOCK BOB REIBACH MARTIN RODGERS BILL GREGORY DANIEL DEACONSON THOMAS UNDERHILL PRUCHNIC STAN DAVE LESLIE DAVE LEE GODSEY TAYLOR GEORGE JANE PERKINS PAMELA FAULKNER KATHI TAYLOR KATHI CRISTI WILSON CRISTI MARY VENNING MARY CHRIS SZABO SHARON DAJON NANCY STELLING PATRICIA JOHNSTON LARRY JONES LARRY MIKE LEVINS SHIN DONGHWAN RICHARD PYLE CHARLES BEVERAGE JON DUDLEY KEVIN SHEA CZAPLICKI ROBERT WORLEY ALLEN CLIFF Dunaway DENNIS HUGHES PHILIP HALAPIN CURRIER EDWARD SUSAN PRUITT LOVELL LARRY JIM HESOUN GEORGE LONGLEY CHRIS MEYER TOLBERT VICKI JAMES MORSE DEWEY REYNOLDS N

544 564 570 576 662 682 688 695 713 730 847 852 344 434 640 689 693 785 793 841 846 169 223 281 350 494 522 533 591 674 732 797 806 851 692 370 763 772 840 764 538 828

ARATH

Place 12 13 14 15 16 17 18 19 20 21 22 23 1 2 3 4 5 6 7 8 9 1 2 3 4 5 6 7 8 9 10 11 12 13 1 1 2 3 4 1 1 2

F-M

Category Skeeter later won the race, being the first to cross the finish later won the race, being the first to cross Skeeter line.

Female 60 - 64

Male 65 - 69 - 65 Male

Female 65 - 69 74 - 70 Male Female 70 - 74 79 - 75 Male AL t " Y H ime 1:42:38 1:46:50 1:47:51 1:47:53 1:49:23 1:49:47 1:52:44 1:53:29 1:54:10 1:56:24 1:56:37 1:57:57 1:58:50 2:04:14 2:05:14 2:06:02 2:06:43 2:09:20 2:10:24 2:11:11 2:13:58 2:14:26 2:14:29 2:16:37 2:16:50 2:19:11 2:21:05 2:22:33 2:23:15 2:47:49 1:39:26 1:45:24 1:53:55 1:58:44 2:01:07 2:03:41 2:05:37 2:09:47 2:11:56 2:17:21 2:22:19 2:26:41 2:27:07 2:27:43 2:27:55 2:29:37 2:34:01 2:35:39 1:41:40 2:36:27 2:38:43 2:42:26 2:47:22 2:53:47 3:09:49 3:13:39 1:46:25 1:47:01 1:48:20 1:49:16 1:56:54 1:58:05 2:04:53 2:07:15 2:10:37 2:10:47 R

T 59 56 58 58 58 59 55 56 57 58 57 59 56 55 57 56 57 58 58 58 57 56 57 58 55 56 58 55 58 55 58 55 57 55 57 57 57 56 57 59 58 57 57 57 56 57 57 55 57 56 59 56 56 59 59 60 60 62 60 61 61 64 62 62 62 60 ge A

4)-"/% 7

ed * RRRC Web Member Certifed * RRRC Web Not USATF

K HEN

ame JACK KING JACK RICHARD KIRCHHOFF JOHN MCPHERSON BILL KITCHENS THOMAS DAVIS STEVE YOB STEVE WATLING PETER DOUG ROTH DAVID BRIGHAM DAVID STEVEN YANCEY STEVEN DENNIS HANSEN SCHMID JAY BUCKY FLANAGAN BUCKY GEORGE GAINES GAILLARD OWEN MITCHELL RONALD PAUL KASTELBERG PAUL HAGER ELBERT SMITH RICK EDWARDS LUKE KARTEN ANDREW SITTER MANUEL MONTOYA RICHARD WARE RICHARD SAM SARNICKE JB ATKINSON SAM GACHUPIN MARK WALKER MARK LAURA SALMAN LAURA AMBER RADER BEALE CINDY SANDRA GRAY TOBEY ANNIE WADE MORASCO GAINSFORTH ROD MARION SANVILLE LYNNE MILLHOLLAND KIM MACMILLAN STEPHANIE HAMLETT PATRICE PILLOW JODI MILLER IMAJO JACQUELIN NANCY WALKER NANCY GAIL KENDRICK ROBERTSON DUANE DOSS CATHRYNE DEBBIE EDWARDS SCHMID KATIE MARTI STEPHENS-HARTKA JENNI TREADWELL JENNI STEGEMAN JANET COLE NEWENHOUSETRACEY DEBBIE HOLMES COLLEEN BROOKS MERRIBETH Neal JEFF JEWELL JOHN BACON JONATHAN LYLE JONATHAN ELLIOTT ROSE RICK ENGLISH MICHAEL KERNER GREEN RODNEY TONYTURLEY DAVID EDWARDS DAVID TERRENCE KERWIN MOORE RANDY N ATRIC

102 147 161 162 183 185 225 238 254 291 316 334 396 429 442 453 282 499 516 531 565 572 573 600 605 636 658 670 353 676 816 75 133 246 332 386 436 509 546 610 668 702 716 717 727 755 765 712 769 812 832 856 857 91 142 779 796 150 179 299 319 405 168 467 520 524

Place 8 9 10 11 12 13 14 15 16 18 19 20 21 22 23 24 17 25 26 27 28 29 30 31 32 33 34 35 5 36 37 1 2 3 4 6 7 8 9 10 11 12 14 15 16 17 18 13 19 22 23 24 25 1 2 20 21 3 5 6 7 8 4 9 10 11

Category

Female 55 - 59

64 - 60 Male

[ MEMBERSHIP APPLICATION ]

First Name Last Name

Address 1

Address 2 You can join or renew by ﬁlling out the form to the left and City State Zip Code mailing it in with a check. Yearly membership is $15 for an individual, $20 for a Email Address family or business, and $5 for students.

] Please mail check to: Phone Number Birthdate (mm/dd/yyyy) Gender(M/F) RRRC P.O. Box 8724 Richmond, VA 23226

www.rrrc.org Please check one of the following in each column: We prefer that you join online!

| It saves volunteer time and New Membership: Individual ($15) typos! Please register or Renewal: Family ($20) renew online at: https:// richmondroadrunnersclub. Student ($5) rsupartners.com Business ($20)

Family Membership: Please list each additional member, gender, birthdate and email (if different than above) Volume 40/Number Six 40/Number Six Volume |

November/December 2017 November/December Do you want your name, address, phone number and e-mail address listed in our membership directory? | Yes: No, please keep private:

I know that running a road race is potentially hazardous activity, which could cause injury or death. I will not enter and participate unless I am medically able and properly trained, and by my signature, I certify that I am medically able to perform this event, and am in good health, and I am properly trained. I agree to abide by any decision of a race official relative to any aspect of my participation in this event, including the right of any official to deny or suspend my participation for any reason whatsoever. I attest that I have read the rules of the race and agree to abide by them. I assume all risks associated with running in this event, 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. I understand that bicycles, skateboards, roller skates or roller blades, and animals are not allowed in the race and I will abide by all race rules. Having read this waiver MILES AND MINUTES

and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release [ the Richmond Road Runners Club, the Road Runners Club of America, the Commonwealth of Virginia, local government agencies, and all event sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event, even 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 the foregoing to use 14 my photographs, motion pictures, recordings, or any other record of this event for any legitimate purpose.

Signature/Parents Signature (if under age of 18): ______Date: ______| | | [ MILES AND MINUTES November/December 2017 Volume 40/Number Six www.rrrc.org ] 15 – Randy Brown he ﬁrst time I did the James River Scramble Scramble River James the did I time ﬁrst he the on stopped people 10-12 to up came I gravel road because a snake was crossing. I picked it it picked I crossing. was snake a because road gravel running. on kept and belonged it where it put up, T The day Jean had a 26.2 mile party. The day Jean – Tammy Tacey Tammy –

– Jean Wood – Jean

y first favorite race experience was running my my running was experience race favorite first y Chris with Beach Virginia in marathon half first

hile training for the Richmond Marathon in 2016, 2016, in Marathon Richmond the for training hile About yet. time finish best my post to track on was I M me because he knew how important this race was. What What was. race this important how knew he because me his was race this that is me for memorable so this makes first half marathon EVER!! researched since no crutches or scooter were permitted. permitted. were scooter or crutches no since researched a in be could I said He director. race the of hold a got I I what is that And wheelchair. a in pushed be and duo pushed being race/challenge, the finished I do. to decided push to volunteered He husband. my by miles 13.1 all Marathon at Disney World. Well 2 weeks before the race, race, the before weeks 2 Well World. Disney at Marathon ankle. my twisted severely and stairs some down fell I keep to (needed race couldn’t I that upset more was I want didn’t I itself. pain the from than 16min/mile) a to coast/ to defer because this was to finish my coast I January. in Disneyland in ran I since race run Kessel Pearce. The second was this past April. My husband and and husband My April. past this was second The Pearce. Half Side Dark Wars: Star the for Florida to going were I Tammy being pushed over the finish line (right). being pushed over Tammy

What’s Your Story Your What’s W a race event this way, I way, this event race a it. recommend absolutely joy I experienced that day. day. that experienced I joy in soaked never you’ve If race) and cried through the the through cried and race) picture This miles. two last pure the captures perfectly and take the pictures. I pictures. the take and never (I’d music to listened a during headphones used that marathon a parade: parade: a marathon that the drink crowd, the at wave streets, the in dance beer, a month into training, sadness – no, depression – took hold hold took – depression no, – sadness training, into month a that of out crawl to began I As body. my and spirit my of make to decided I darkness, Team Baltimore By Kit Forrest

ganya was a bubbly young lady, active and curious about the world. After she was diagnosed with and Kstarted treatment for leukemia in middle school, her best friend Isabelle didn’t get to spend much time with her anymore.

Isabelle stayed close through Kganya’s treatment and developed a close bond with her family. Since Kganya’s ]

passing the day before Isabelle’s birthday in her sophomore year, Isabelle has honored her friend each year with a charitable event. Twice in high school she organized and participated in a Play 4 the Cure ﬁeld hockey game raising

www.rrrc.org money for the National Foundation for Cancer Research.

| And in the last three years of college, Isabelle has participated in the Relay for Life.

Isabelle will be graduating in the spring from Virginia Tech with a degree in civil engineering. Earlier this year she was talking with an old family friend about her future after graduation and pondering her last few months before career, mortgage, family and the other realities of adult life set in. Volume 40/Number Six 40/Number Six Volume | Richard had been suffering from kidney cancer for two years. He was familiar with an organization in his hometown of Baltimore that supports young people affected by cancer – not through research but by caring for them and their families as they go through their treatment journey. had faced. Richard was an avid traveler and was intrigued to learn the details of a cross-country running relay supporting The Ulman Cancer Fund for Young Adults the Ulman Cancer Fund across the country each summer. does a number of large-scale fundraising

November/December 2017 November/December Richard passed away at age 53 shortly after their talk. Isabelle | activities each year. Richard suggested one of those might be a wonderful way to see honored Richard and Kganya in the Relay for Life by running sixty nine laps – one for each year of Richard’s and Kganya’s the country while making a real difference lives. in the lives of young people going through the same challenges as Isabelle’s friend Isabelle has been a runner and athlete since middle school. Kganya had faced. She ran cross country on the track team and participated in ﬁeld hockey and other sports through high school. At Tech, MILES AND MINUTES

[ The Ulman Cancer Fund for Young Adults does a number of she has stayed active, running several road and trail half large-scale fundraising activities each year. Richard suggested marathons including the Hokie Half and Dominion River 16 one of those might be a wonderful way to see the country Rock here in Richmond where she grew up. UCF’s 4k For while making a real difference in the lives of young people Cancer was a perfect way to do something meaningful her last going through the same challenges as Isabelle’s friend Kganya summer before starting her life in a new city. | | | [ MILES AND MINUTES November/December 2017 Volume 40/Number Six www.rrrc.org ] 17 ■ https://ulman.z2systems.com/ ■ or navigate to her page by selecting “Baltimore “Baltimore selecting by page her to navigate or Dr. George Lane, a podiatrist at Adult & Child Foot & Ankle Ankle & Foot Child & Adult at podiatrist a Lane, George Dr. Academy American the of fellow a is VA, Midlothian, in Center the by certiﬁed board as well as Medicine, Sports Podiatric of any have you If Surgery. Ankle and Foot of Board American at him reach can you suggestions, or questions, comments, [email protected]. northern Pennsylvania before ﬁnishing in Maryland. before northern Pennsylvania her visit can you efforts, Isabelle’s support to like would you If personal fundraising page at isabelle-stern onfrom Run” the “2018 4kForCancerTrips” website. strains muscle as well as skin, the to injury potential reduce factored wind-chill and temperature in drops sudden from exposure. (perspiration) moisture with combined temperature during rises temperature the if layers remove to prepared Be and discomfort prevent to over-dressed you’ve if or run the perspiring and over-heating body your from dehydration wick that clothing of layers thin wear Ideally, excessively. nylon Outer motion. restrict don’t and away perspiration cold, in ideal are pants and jacket “windbreaker” similar or windy conditions. The running teams are completely self-supported. The The self-supported. completely are teams running The and accommodations arranging for responsible are teammates organizing as well as through pass they towns the in meals visit to hospitals and centers cancer local to visits and outreach participant Each goals. their of awareness raise and patients legs. mile 3-4 into broken day, per miles sixteen about runs Team on runners other thirty to twenty joining is Isabelle east heading before Arizona to south go will which Baltimore, into Midwest the through and Missouri Colorado, through

otes N oot oot with protective gear, especially hands, ears, feet and face in in face and feet ears, hands, especially gear, protective with wind the into running possible, if and conditions, extreme to ways all are back, coming wind the against and outbound Cold and windy weather presents its own set of serious serious of set own its presents weather windy and Cold measures. proper with avoided be easily can that risks injury surfaces skin exposed covering clothing, layered Wearing guidelines on fluid management for runners: http://www. dartmouthsports.com/pdf9/2319785.pdf. carbohydrates to replenish glycogen stores, and electrolytes electrolytes and stores, glycogen replenish to carbohydrates the information, detailed more For rehydration. speed to USAFT the with along review, excellent an is following during the practice or event to restore your pre-exercise pre-exercise your restore to event or practice the during hours, two within completed Ideally weight. body status, hydration restore to water contain should rehydration During a run, thirst is an important indicator of dehydration, dehydration, of indicator important an is thirst run, a During Post-exercise thirsty. when consumed be should fluids and accumulated loss fluid any correct to aim should hydration will be raising money for the UCF. The cycling teams will will teams cycling The UCF. the for money raising be will east go will teams running the while Baltimore from west go and Baltimore. York to Boston, New Francisco San from Five years ago the 4k For Cancer added a running relay. In In relay. running a added Cancer For 4k the ago years Five – running three and cycling three – teams six of total a 2018, That year the 4k For Cancer also merged with the Ulman Ulman the with merged also Cancer For 4k the year That Fund. Cancer two additional routes were added, and riders could choose choose could riders and added, were routes additional two their as Francisco San and Seattle Portland, between destination. The 4k For Cancer started in 2001 as a cross-country cross-country a as 2001 in started Cancer For 4k The Through students. Hopkins Johns of group a by ride bike 2011 In ride. fundraising annual an as continued it 2010 F page 3 continued from ]

www.rrrc.org

| Volume 40/Number Six 40/Number Six Volume | November/December 2017 November/December |

MILES AND MINUTES

[

18 | | | [ MILES AND MINUTES November/December 2017 Volume 40/Number Six www.rrrc.org ] 19

] S W E N B U L [ C Proud dad moment: Joe Flynn’s daughter Gabrielle places in in places Gabrielle daughter Flynn’s Joe moment: dad Proud 10k. Hills the Stratford Jodi Miller, Jennifer Patnode, Robyn Lawson and Robyn Patnode, Jennifer Miller, Jodi ﬁnishers of the Chicago marathon. Lisa Steinberg, First Female at the Blues Cruise 50k. at the Blues Female First

Väsen Brewery a lively social. The December December The Directors and its Officers! and vote for your Board of of Board your for vote and club meeting will be be will meeting club Come join us and get to know know to get and us join Come PMs,IGHTFAREANDSODASPROVIDED NipMuck finisher Jake Wiseman. finisher Jake NipMuck 20 [ MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org ] B different. 1,000 runners, so running with 40,000 runners was quite a bit three-marathon fall. Normally I like marathons with less than Backers Marathon Training Team; it was the second in a I ran Chicago in October while training with the Sports Chicago. I set my sights on running all six and decided to start with participants as well as the most difficult to get into. Last year Major Marathons. These are some of the largest in terms of have in common? They are home to the Abbott World THREE MAJORS York – these are all large metropolitan cities on erlin, Chicago, New York, Tokyo, London, New three different continents. What might these cities The Brandenburg Gate. By Mark Lackey finished a marathon two weeks prior. had absolutely perfect weather and on the downside I had just through many neighborhoods of the city. On the upside I of Chicago. It’s a great course and really fast, taking you rhythm almost immediately. When you think of flat, think went pretty quick and I was able to get into my running started many waves behind the lead runners, but the releases than the Richmond marathon. It was a wave start, and I once you started running, it doesn’t seem any more crowded For a large race it’s extremely well organized and surprisingly, route). I was running a qualifying pace until I got hungry to follow the blue line painted on the course (shortest possible But I lined up with 40,000 people I did not know and tried | | | [ MILES AND MINUTES November/December 2017 Volume 40/Number Six www.rrrc.org ] 21

the 42nd Berlin Marathon. Marathon. Berlin 42nd the of Germany at the same time 40,000 40,000 time same the at Germany of September 24, a busy day as the country country the as day busy a 24, September The third major of the year was Berlin on on Berlin was year the of major third The international runners were participating in in participating were runners international was re-electing Angela Merkel as Chancellor Chancellor as Merkel Angela re-electing was the infield of a school football field for several hours. I ran ran I hours. several for field football school a of infield the So knee. sore a with 16 last the walked and miles 10 first the to returned I and break heart a of much wasn’t Hill Heartbreak qualifiers The return. to vowing and disappointed Richmond back headed I’m So 2018. for good also are 2017 for used I running I’m what of mindful more be will and 2018, April in leading up to Boston next year. The third major of the year was Berlin on September 24, 24, September on Berlin was year the of major third The as Merkel Angela re-electing was country the as day busy a international 40,000 time same the at Germany of Chancellor The Marathon. Berlin 42nd the in participating were runners record marathon world new a set to been had elites the of goal wet a and humidity 99% degrees, 55 with but hours, 2 under fall. not would record the course, A piece of the Berlin Wall. A piece of the Berlin

entire event was great. great. was event entire The course support and spectators were were spectators and support course The From the race expo to the finish line, the the line, finish the to expo race the From really rolls out the red carpet for this race. race. this for carpet red the out rolls really with spectators four and five deep. The city city The deep. five and four spectators with awesome. Almost the entire course was lined lined was course entire the Almost awesome. training for the month before marathon day. And Boston is is Boston And day. marathon before month the for training early Commons Boston from bus a catch event: logistical a on sit and Hopkinton, to ride bus hour an morning, the in Be careful what you run leading up to the marathon. I decided decided I marathon. the to up leading run you what careful Be Pocahontas in marathon trail Classic Instant the run to not up ended therefore knee my twisted and March in was able to walk right in to Chicago’s expo, the line to get into into get to line the expo, Chicago’s to in right walk to able was long. blocks several was expo Boston the run which is supposed to be a lot of fun, but another night night another but fun, of lot a be to supposed is which run to headed I downtown. staying you’re if pricey is Boston in I While sightsee. and line finish the at look to Street Boylston large international field since entry is based on time and not not and time on based is entry since field international large nationality. breakfast the missing morning, Saturday Boston into flew I by each individual. Again it’s a marathon with a large field field large a with marathon a it’s Again individual. each by a hosts and race well-organized a also It’s 40,000. about of runner needed to run a qualifying marathon within one year year one within marathon qualifying a run to needed runner charity, a for run or September, in date application the of raised be to needing minimum $5,000 around is which Second in my quest was Boston in the spring of 2017. Boston Boston 2017. of spring the in Boston was quest my in Second and fall last qualifiers two ran I event. qualifying time a is a 2017, For day. application second the on apply to able was wonderful city and one I would certainly go back to run again. process to get in, so start planning about a year in advance and and advance in year a about planning start so in, get to process you If dates. notification and application lottery the out check a in race great a It’s again. try try, time, first the in get don’t city really rolls out the red carpet for this race. From the race race the From race. this for carpet red the out rolls really city running If great. was event entire the line, finish the to expo lottery a is there remember list, wish your on is Chicago The course support and spectators were awesome. Almost the the Almost awesome. were spectators and support course The The deep. five and four spectators with lined was course entire I had never tried – was a rookie mistake resulting in an upset upset an in resulting mistake rookie a was – tried never had I Around better. felt I before walking of miles two and stomach 10K. final the cruised and again pace the up picked I 20 mile around mile 17. I took in a GU at the beginning of the water water the of beginning the at GU a in took I 17. mile around many This stop. water the of end the at another then stop, one was course the on up picked I second –the together GU’s hitting you in the face, but it was pretty cool to see. We finished in the 1936 Olympic stadium where Jesse Owens won his Olympic medal and Adolf Hitler shook his hand. Race morning was cool, humid, and damp. It had rained all night and would mist and drizzle for the first half of the marathon, so the course was wet and full of puddles. Race logistics was a pretty easy walk from the hotel and the starting corals were easy to navigate. Each corrals had a big screen TV so we could watch the elites start and follow them until it was our time. Right as I was leaving the corral, they played Highway to Hell. We started on a 10 lane road and immediately started running marathon pace, but once we entered the East Berlin side of the city, the road narrowed to four lanes and our pace slowed. ] The crowd pace increased and decreased based on the number of lanes. I got stepped on at least a dozen times and tripped another three or four times. I personally didn’t notice any mile/km markers until 20K although they were there. Water www.rrrc.org

stops were every 5K for the first half and they handed out | water in plastic cups so for the first 100 yards past the SAG. Required wrist band. All you could hear were runners crushing the cups. We finished by running through the Brandenburg Gate which I travelled all night Wednesday and arrived at my hotel had separated East and West Berlin. This was a pretty cool on Thursday evening after making connecting flights in moment and probably ranks second of my all-time favorite race Philadelphia and London. Friday morning was a city tour, finishes, just behind Athens in the original Olympic stadium. where we visited the Brandenburg Gate, Check Point Charlie, Volume 40/Number Six 40/Number Six Volume

| Overall I found the European runners to be fairly aggressive the French Quarter, several sections of the Berlin Wall and with pushing and shoving. This isn’t good or bad, just not the museum of the murdered Jews. After our tour, we were what I prefer running with. I prefer marathons with 500 or dropped off at the race expo. less runners. I personally don’t find these large races conducive It was the biggest expo I’ve been to and the most efficient to Boston qualifying or PR times, so I sightsee, stop for package pickup ever. pictures, and run easy. There were just over 40,000 finishers I walked up to any bib booth and handed them a card they and I was about mid-pack. had mailed to my home and my picture ID. They scanned the Most of the majors have fast runner times, lotteries, charity barcode on the card and printed my bib on the spot. Then I and Marathon Tour Company bibs. Put into perspective, November/December 2017 November/December |

walked to a stand where I inserted my wrist into a cloth loop there were 319,500 applications for Tokyo 2018 for less than that was sewed onto my wrist in about 10 seconds. To get 40,000 slots. London was about the same. I’m planning to into the corral on race morning, you had to be wearing your ﬁnish my majors quest with New York in November 2017, bib and wrist band or you were locked out of the event; a Tokyo in February 2018 and London in April 2018. I got simple and efﬁcient way to prevent race bandits and the photo into Chicago and Berlin with lottery entries, Boston with shopping of bibs. qualifying times and the other three with Marathon Tours.

MILES AND MINUTES Saturday morning I went on the 6K breakfast run with about If you want a bib, you can get in via a lottery, charity, or tour

[ 10,000 runners. We started in front of a castle and most company. Last year there were several hundred thousand runners had ﬂags or costumes representing their counties. applicants for 40,000 spots, so the lottery option might take 22 BMW was the sponsor of the marathon and provided balloons a few years depending on your luck. The experience will be which most people carried on the run so you had balloons unforgettable. ■ MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org [ ] 23

with proceeds benefiting the forest. Entries are capped at 180 180 at capped are Entries forest. the benefiting proceeds with timing chip bands, pep expect Don’t $45. of fee reasonable a at branded T-shirt, sticker, a get will you but swag, fancy or a well- aid stations and log, appropriate birch finisher’s clipboard and watch stop old-fashioned an with race managed results. for recording trail, the of difficulty the of secret no make organizers The not before races trail run haven’t who those admonishing NipMuck race, organized by the Shenipsit Striders running running Striders Shenipsit the by organized race, NipMuck trail, NipMuck single-track the along weaves course The club. Association, Park and Forest Connecticut the by managed Annie Tobey Annie

By By

The NipMuck NipMuck The

A Rocky Challenge A Rocky Tr a i l Ma r a t h o n : Annie Tobey at the NipMuck finish line. at the NipMuck Tobey Annie Cabell and I, drove the eight hours north for the 34th annual annual 34th the for north hours eight the drove I, and Cabell easy to do, because the 12.2-mile point was also the start and and start the also was point 12.2-mile the because do, to easy finish line. Billy Wiseman, Jake runners, Richmond three 1, October On Connecticut. By mile 12, my legs were far more fatigued than than fatigued more far were legs my 12, mile By Connecticut. in throwing of thought the and run, training 20-mile a after been have would It mind. my through briefly flitted towel the By somewhere around mile 4, I knew I’d underestimated the the underestimated I’d knew I 4, mile around somewhere By eastern of woodlands the through Marathon Trail NipMuck “How hard can it be? I run the trails along the James, so so James, the along trails the run I be? it can hard “How fine.” be I’ll to make this a first. The race bibs of all first-time NipMuck participants are marked with a neon-orange “High Fall Risk” sticker. (Despite the apparent insult, the sticker’s provenance is from the first race director’s medical background. And perhaps a dry sense of humor and affinity for hazing.) Arguably, the most significant factor contributing to the difficulty of the race is the prevalence of rocks. And rocks. And plenty of roots. And rocks. Spattered frequently along the path, these rocky stretches preclude easy foot placement, necessitate continuous mental attention and increase the risk of sprained and twisted ankles and of stumbles and falls. Though all three of us from Richmond have trail-running experience, Jake and I each tumbled once and Billy—who recalls only two falls since he started running trails in 2009— ]

reported falling three times. Because of the rocks, very few stretches of the course allow for smooth, easy running. For me, the frequent rocky spots necessitated walking, making it difﬁcult to maintain a cadence www.rrrc.org

and to push my heart and lung capacity up long enough to | achieve my stride. The narrowness of the path posed problems when slower runners were ahead, setting the pace for long stretches. The course also offered signiﬁcant elevation changes—not Masochist magnitude, but challenging nonetheless, especially in conjunction with the rocks. Jake Billy Annie. Volume 40/Number Six 40/Number Six Volume

| I’m sure it’s a beautiful course, too, but as Jake joked with another runner he was with for much of the race, “My friends At the end of the day, the top finisher came in at 3:41:17. The are going to ask what I saw on the trails. ‘I don’t know, all I field of 113 runners contained trail runners of all ages. In the saw were teal shoes for 12 miles.’” Richmond contingent, Jake’s NipMuck time (5:13:01) was The NipMuck course consists of four legs: the first out-and- more than 25 percent longer than his standard marathon time. back, 6.2 miles each way, was more technical; the second out- Mine was, well, much longer than my typical marathon time; and-back, 7 miles, contained the bulk of the elevation change. and Billy Cabell’s was somewhere between the two. (Yes, that adds up to 26.4 miles, making this technically an As hardcore trail runners understand, such challenges don’t ultramarathon.) The aid stations in the middle of each out- present a reason to avoid the NipMuck Trail Marathon. On November/December 2017 November/December |

and-back leg were unmanned water jugs, but the others were the contrary, the difﬁculties offer a reason to tackle it. staffed with friendly volunteers offering hydration-, calorie- http://shenipsitstriders.org/club-races/nipmuck-trail- and carb-reloading opportunities such as boiled potatoes, marathon.htm pretzels, PBJs, bananas, candy corn, Twizzlers, pound cake, Gatorade, sodas and water. MILES AND MINUTES

[ How to join Richmond Road Runners? It’s easy, and cheap. Just go to https://richmondroadrunnersclub. 24 rsupartners.com and click on Join RRRC from the top menu. | | | [ MILES AND MINUTES November/December 2017 Volume 40/Number Six www.rrrc.org ] 25

There he is running again. There plantation is a hidden historical gem that provided plenty plenty provided that gem historical hidden a is plantation the was It through. cycle and run to landscape inspiring of athletes of abilities and sizes ages, all with ﬁlled setting perfect and watch to them with brought they posse the with along races. their completed they as wait cheered we off took wave each and way under got race the As into disappeared and waved and smiled dad My yelled. and A duathlon on a hot July day seemed to be the ticket on the the on ticket the be to seemed day July hot a on duathlon A stagnation. from away train fast training duathlon, Chippokes the to up leading weeks the In duathlon with consumed were thoughts all and increased bike the dismount to how gel, a eat to when strategies: transition each should long how or area, transition the before retired my of mind the on heavy questions were These take. life. of phase new this into transitioned he as dad carpenter race, the of length and heat the about stressed mom my While shot. best his it give to driven was dad my race dad’s my because best was separate driving day, race On my and mom my Me, alone. with dealt better are jitters day Chippokes on. him cheer to park the to drove son old year 10 Susanne Nolan Susanne By By Something New Something

mean, how much can you cycle and run?” This was the the was This run?” and cycle you can much how mean, asked father’s my of acquaintance an question rhetorical an easy breezy tone, “You know, just a 5k run, then a 23 mile mile 23 a then run, 5k a just know, “You tone, breezy easy an be will It problem. No 5k.” another by followed ride, bike great. offered an event my dad had not taken on in his 67 years. years. 67 his in on taken not had dad my event an offered me of, consists duathlon a what of unaware those For with explained father my As you. enlighten me let included, something new. After much pondering and some internet internet some and pondering much After new. something VA, Surry, in park State Plantation Chippokes research, In order to remedy such an unwanted occurrence, my father, father, my occurrence, unwanted an such remedy to order In Runners Road Richmond the of member active an is who try to mission a on out set cyclist, avid an as well as Club this one question had him worrying whether he eventually eventually he whether worrying him had question one this activity an with disenchanted or bored slightly become would life. for zest that him gives that while my Dad was excited about his newly acquired freedom freedom acquired newly his about excited was Dad my while pleased, he as much as volunteer and bike his ride and run to while explaining why he had decided to go back to work work to back go to decided had he why explaining while and retired were gentleman the and father my Both part-time. “I Steve on the bike section. on the bike Steve his first 5k. Being a spectator for a race is always filled with bursts of excitement followed by long lulls until the pack comes back around again. While we waited, my son and I stumbled upon a garden we were sure must be what a secret garden would be like and played a few rounds of hide and seek. My mom was scoping out each runner as they come through and had already picked the winner (she has an uncanny knack for these things). My dad looked strong as he came in from his first 5k and we tried chatting him up outside the transition fence. It was a fury of sweat, sneaker changing, and chugging of fluids. I offered to help him but was quickly schooled in duathlon etiquette. Never touch a participant as they can be disqualified. What a newbie I was. ] He was off again on his bike. This was a longer waiting period which gave plenty of opportunities for people watching. Observations led to many revelations. As mentioned before there was a wide variety of participants and they tackled the www.rrrc.org

duathlon in different ways. There were those, like my dad, | who ran and cycled the entire race, while other groups ran it as a relay. Two women didn’t finish the race but when they rolled in on their bikes and dismounted they high fived and In transition from bike to run. were happy they completed the first two segments. There were many different approaches to a unique event. My mom and I waited alongside a fence for my dad and his blue bike to make its appearance. Finally a blue dot started Volume 40/Number Six 40/Number Six Volume | speeding toward us from down the road. The final dismount and change over to the last 5k was not quite as graceful as the first but my dad was off and the heat was really kicking in. After much anticipation, the finish line was crossed and my dad had accomplished his goals; the first being to seek out a new experience and the second to finish. Pride was evident among the four of us. After his barbecue lunch provided by the event, dad posed with his trophy which turned out to be a November/December 2017 November/December | carved wooden bird; a unique trophy for a unique race.

That day my dad proved to himself that becoming stagnant wasn’t an inevitable fate. There are many options available for the avid weekend warrior if one chooses to seek them. So seek on, all you runners and cyclists and when you ﬁnd an event that speaks to you, run swift, ride like the wind and see

MILES AND MINUTES where it takes you. ■

[ Susanne Nolan is the daughter of Steve Nolan, a dedicated member of the RRRC and runner of the duathlon. Susanne is 26 a registered nurse in the operating room at VCU Health System and resident of Hanover County. Steve Nolan showing off his very cool ﬁnisher’s award. MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org [ ] 27 Bojan to conduct a phone interview, to hear Ja and Chris talk talk Chris and Ja hear to interview, phone a conduct to Bojan be hopefully and Project, November the for plans their about that on based approved were They seriously. more bit a taken Allie Morris and Chris Kerns met each other while training training while other each met Kerns Chris and Morris Allie training marathon Backers Sports the with marathon the for another one know to get to hours of plenty are There team. when running hours each week. for several turn in who lululemon for ambassadors became Chris and Ja in here Project November the start to guys the encouraged and trio a crew their make to decided guys The city. river the a creating and appeal the balancing of hopes in Allie added women. for space safer was it said Chris denied, was application their ﬁrst At their in “fratastic” too sounding guys the about something and Brogan encouraged Lululemon of ladies the But email.

Crystal Koch Crystal Koch By By

rogan Graham and Bojan Mandaric, two guys living two guys and Bojan Mandaric, Graham rogan to continue motivation in Boston who needed cold winter months, out during the working The November Project November The

had seen Ja around the city, usually running, but the two did did two the but running, usually city, the around Ja seen had to meet till that day on the golf course. an excuse not have Ja Jones and Chris Kerns met when they joined the same golf golf same the joined they when met Kerns Chris and Jones Ja Chris event. an for together paired were eventually and club – Richmond crew to ﬁnd out how a little big city like like city big little a how out ﬁnd to crew Richmond – Let’s movement. massive a of attention the got Richmond start at the beginning. November Project has proved people don’t need to pay a need to pay people don’t has proved Project November up. monthly fee to just show Project November the of masterminds the with down sat I accidentally started an exercise revolution. Now in 43 Now revolution. accidentally started an exercise the in Richmond, right here cities nationwide, including

August 26_ Let’s play a little game. B themselves, and then they tighten the circle for a bouncy greeting and a jumpstart on the energy. Depending on the plan, we either warm up as one or break into smaller groups. Next, you and several friends you didn’t know you had run laps around the museum while intermittently performing mountain climbers, death by burpee, “squat it like it’s hot” or the burnouts (the ﬁnal 5min). Each week the workout is different. There’s such a thing as a PR Day. And yes, they’ll get you sprinting. A few weeks ago they collected over 300lbs of food to be donated to FeedMore. Every week they ask for runners to help Inclusive Racing push people with varying abilities in strollers for the half marathon in November. And you’ll hear Ja, Chris and Allie award the spirit stick to Caroline and Kenley. words like “banger”, “all the way up”, “just show up” and interview and on Wednesday, March 15, they had their very many more, some not suitable for print. Recently they teamed

] up with local t-shirt company Brandito which donated 300 ﬁrst “banger” workout with about 30 of their friends. tanks and tees. Within two short months 200-300 people were showing up and have been every week since. As we wrapped up the chat, fans were beginning to show for their happy hour event at Hardywood. Chris asked me Chris said he was reluctant at ﬁrst because he wasn’t sure he www.rrrc.org to somehow slide into the article that these three people,

| would have time, Ja is about to be the father of two kids (he who just six months ago weren’t sure they could pull off this brings his oldest to the workouts sometimes), and Allie has idea of a free quality community workout, would love for other life commitments, too. But Ja kept pushing them. He the November Project – Richmond to become the “fabric of said it would be great and they make an awesome team and Richmond.” ■ ﬁnally convinced them that starting a November Project chapter would be the best thing they ever did. The three did have their worries about a buy-in, something Let’s help them reach that goal.

Volume 40/Number Six 40/Number Six Volume that would get people to come back every week without | Wednesdays the obligation of paying a monthly fee like with a gym 6:00 AM or box. They still aren’t sure how it happens, though the Virginia Museum of Fine Arts November Project does have a term called “verbals”. Many of us recognize this as that moment we tell our friend(s) we even if it rains! will show up for a run and then, because we have someone Follow the crew on Instagram here: https://www.instagram.com/novemberprojectrva to hold us accountable, we know we will show up and get it done. Verbals are when you tell the November Project leaders/ coaches you will show up next week. And then do it. If you November/December 2017 November/December | don’t, they post a “Missed You” on the November Project

website. Each week the trio get together to come up with a quality workout that is challenging yet easily modified for all skill levels. Ja brings strength to the ideas, Allie provides the comedic relief, and Chris is the overseer, the one concerned about flow. These workouts are designed for all fitness levels MILES AND MINUTES

[ so that no one is ﬁrst or last. Wednesday’s at 6:00 AM, as you approach the VMFA, you 28 notice a swarm of people converging on the patio from all sides. We begin by getting in a tight circle with Ja, Chris or Allie in the middle. They ask for new people to show Chris, Allie and Ja with the 300lbs of food. PONY PASTURE 5K 3*$).0/% 7" t Not USATF Certifed * RRRC Web Member

Category Place Name Age Time Category Place Name Age Time

Male Overall 1 1 * RICHARD MORRIS 29 16:00 11 268 AVA GARDNER 20 41:05 2 2 * ANDREW BENFER 24 16:24 12 283 * BROOKE SILVERSTEIN 21 44:50 3 3 * RYAN SPERAY 26 16:50 13 309 MARY JEAN GARDNER 21 55:54 4 4 KYLE PAWLACZYK 33 16:56 5 5 JOHN LEDER 23 17:06 Male 25 - 29 1 1 * RICHARD MORRIS 29 16:00 2 3 * RYAN SPERAY 26 16:50 Female Overall 1 9 TIEL WESTBROOK 23 17:46 3 8 JOSEPH HENGOED 28 17:43 2 11 JULIE PATTERSON 28 18:10 4 13 * JASON DRISCOLL 29 18:23 3 15 * KATHRYN HARRISON 28 18:44 5 18 * ALEC VILLIVA 27 19:03 4 19 TAYLOR CLEVINGER 24 19:06 6 24 * KIRK MILLIKAN 28 19:20 5 20 LAUREN MORING 25 19:10 7 27 * AARON HARLAN 27 19:35 8 29 RONNIE Black 26 19:39 Male 5 - 9 1 154 * JOSIAH MURCHIE 8 30:19 9 39 * CHRIS STRAUS 26 20:04 2 177 SAM ST. PETER 8 31:41 10 80 ANDREW BERLIN 26 23:57 11 94 JAKE BOROSS 25 25:03 Female 5 - 9 1 243 * CHARLOTTE CHAFIN 8 37:03 12 100 TIM OSTERBIND 28 25:36 [

13 118 ERIC JOHNSON 29 27:25 MILES AND MINUTES Male 10 - 14 1 28 CARTER BURCHAM 14 19:37 14 152 CHANDLER HAWN 26 30:10 2 54 JEB BROWN 13 21:23 15 228 BRENNAN DOLSON 25 35:56 3 55 DOEY FRICK 12 21:24 16 272 DANIEL TOMLINSON 27 41:49 4 62 * JOHN WILLIAMS 14 21:45 5 68 JED COSBY 14 22:22 Female 25 - 29 1 11 JULIE PATTERSON 28 18:10 6 85 * DEVIN NAOROZ 12 24:28 2 15 * KATHRYN HARRISON 28 18:44 7 97 BENJAMIN BEAUSERGENT 14 25:20 3 20 LAUREN MORING 25 19:10 8 128 FRANCISCO ACOSTA 14 28:20 4 30 * GABI WECHSLER 26 19:40 9 142 * CHRISTOPHER NAOROZ 10 29:34 5 34 * BRITTANY HARLAN 26 19:50

10 161 SAMUEL ESCORCIA 13 30:42 6 46 SARAH KATZ 25 20:43 |

11 319 DARYL DAIX 14 57:17 7 51 * ELIZABETH FREUND 28 21:02 November/December 2017 8 93 * ANNA COCHRAN 26 25:02 Female 10 - 14 1 263 GABY ROMERO 13 40:17 9 101 LAUREN CRONAN 27 25:38 2 311 ELLERY TEAM 11 56:16 10 119 * KIM FENNESSEY 29 27:43 11 137 * RACHEL SOUTHARD 27 29:13 Male 15 - 19 1 249 IAN MCGREGOR 15 37:45 12 169 BARBARA LUCKETT 29 31:16 2 290 FRANCISCO DELGADO 15 46:52 13 189 EMILY WHITESELL 28 32:15 14 197 SARAH BERLIN 26 32:37 Female 15 - 19 1 70 Laurel GOODPASTURE 18 22:26 15 220 * CHRISTINA KAPINOS 25 35:21 2 75 * CHARLIE WALMSLEY 15 23:19 16 227 BERNADETTE AYLWARD 25 35:55 3 83 * VIRGINIA KAUDERS 16 24:08 17 236 JESSICA BRUSH 29 36:26 4 86 LUCY PERRY 18 24:31 18 237 ASHLEY SPENCER 25 36:28 5 92 ELLIS MUMFORD 19 25:01 6 187 SIMONE EDWARDS 19 32:09 | 7 206 * GEORGINA WALMSLEY 18 33:34 Volume 40/Number Six 8 215 * SAMANTHA WALMSLEY 19 34:50 9 239 MELISSA GUTIERREZ 15 36:31

Male 20 - 24 1 2 * ANDREW BENFER 24 16:24 2 5 JOHN LEDER 23 17:06 3 6 NOAH RUSS 20 17:30 4 12 BEN RENTZ 21 18:12 5 14 BRYAN CURTIN 21 18:30 6 40 LAWRENCE COOPER 23 20:14 7 60 JOEL COX 23 21:38 8 61 ALEX ALLENDER 23 21:39 | 9 88 MAX COURTNEY 20 24:44 www.rrrc.org 10 96 MATTHEW CARTER 23 25:15 11 104 JAMAL ROBINSON 22 26:18 12 111 RANDALL CALHOUN 24 26:47

Female 20 - 24 1 9 TIEL WESTBROOK 23 17:46 2 19 TAYLOR CLEVINGER 24 19:06

3 42 * MAKENZIE MCDONALD 23 20:19 ] 4 78 AIMEE PELLETIER 24 23:48 5 143 Kelsey EDWARDS 23 29:36 6 148 * MORGAN SILVERSTEIN 23 30:01 7 201 SKYLAR ASHLEY 23 33:19 29 8 202 AMBER ASHLEY 23 33:20 9 222 * GIANNA LEONARD 20 35:25 10 223 * SIENNA BRONSON 22 35:26 Bill Webb and Dean Miller at Pony Pasture 5K. 2017 SUMMER RACES ]

Dad and daughter at the Thanks Dad 5k. www.rrrc.org

Running across the T Pott Bridge-front: Sean; center: Courtney, Mara, Rachel; back: Colin, Sarah, Sarah Volume 40/Number Six 40/Number Six Volume |

That time you get passed by a mom pushing a stroller at a 5k. Brian Dueweke, Erika Tabor and Marcus Brown after the ﬁrst cul-de-sac 5k. November/December 2017 November/December |

Category Place Name Age Time Category Place Name Age Time 19 262 DANI BROWN 26 40:15 7 44 WILLIAM BERRY 34 20:26 20 264 * HAYLEY ANDERSON 28 40:39 8 53 JOHN MILLEN 33 21:17 21 276 TRISHA KOLESAR 26 42:22 9 64 JASON GOYDICH 33 21:59 22 277 COURTNEY GOODNIGHT 26 42:23 10 65 TIMOTHY PATTERSON 30 22:14 23 289 * NIKKIA YOUNG 26 46:39 11 159 * CHRISTOPHER BARRAR 33 30:40 24 301 CAITLYN MORITZ 29 50:38 12 174 ERIC KOLENICH 30 31:35 25 304 CLAIRE STILL 29 51:01 13 210 COLIN SCHOENHAUT 31 33:49 MILES AND MINUTES

26 310 TESS HERCEG 26 55:55 14 212 * CHRISTIAN E. TORO 31 34:16 [ 15 318 * MATT NORDIN 31 57:07 Male 30 - 34 1 4 KYLE PAWLACZYK 33 16:56 2 7 * SEAN HOPKINS 34 17:41 Female 30 - 34 1 49 * NICI RHODES 30 20:55 3 10 ANTOINE FITZGERALD 34 17:56 2 56 * LAURA TAYLOR 31 21:25 30 4 16 * LAWRENCE PEARSON 34 18:54 3 63 KATIE LEDESMA 34 21:48 5 22 * JAMES HAZELWOOD 30 19:17 4 67 KATE SPANGLER 31 22:21 6 43 * DEREK ROWE 34 20:22 5 72 * MELISSA GONZALEZ 31 22:56 | | | [ MILES AND MINUTES November/December 2017 Volume 40/Number Six www.rrrc.org ] 31 30:53

ime 45:43 19:31 21:34 22:23 23:55 25:04 27:48 30:21 39:10 25:26 28:00 29:27 30:03 30:55 31:36 31:57 32:10 32:25 33:22 35:12 36:01 36:23 46:21 56:17 19:26 19:54 22:18 23:11 24:09 28:06 28:07 29:45 37:08 30:41 31:48 32:47 34:32 37:32 41:42 46:05 21:37 24:45 25:50 28:22 28:26 29:07 30:24 47 32:06 32:27 32:33 35:28 35:51 36:18 36:25 36:40 37:28 38:44 39:43 18:59 20:02 23:33 24:48

38 40 44 40 42 42 41 40 44 40 41 43 43 43 42 44 40 41 42 41 43 40 41 44 45 49 47 49 47 47 47 48 47 48 48 49 49 48 46 46 48 49 46 47 45 45 46 47 48 47 45 47 45 46 47 49 45 49 50 52 50 54 ge A

ame KATARINA PACE KATARINA KENNY MILLER JASON COPE JOHN AMOROSO STEWART TIMOTHY AARON STEELMAN JEFFREY BUTLER MICHAEL MURCHIE KEVIN KRAMER MELISSA MURCHIE JANET PENN SHANNON GRYMES MCKINLEY TRACI WALTERS DANA TRICIA NORRIS JULIE ARENDT FARRAH WILSON LUCIA O’CONNELL TOWNSEND DUANE JOAN JIMINEZ JOAN SARAH BAIN SARA CAUDILL CLOUGH KELLY AMANDA TEAM AMANDA MATT ROBERTS MATT JIM ODDONO WALTERS BEN HARRY Conn HARRY ERIC KAUDERS STEPHEN KELLEY NAOROZ DAVID SCOTT GOLIGHTLY SCOTT TONY LEONE JOHN BRUCKNER SEAN KINNEAR HENRIK STYLES BYRON CHAFIN GOODPASTURE JACK DREW DAVIS MOSES HARRIS DEBBIE GOODPASTURE KAREN KILLEAN KAREN MUMFORD HEATHER TAMMY BOUZEK FALLIN KAREN WALKER DAWN BLAIR WHITLEY BLAIR JENNIFER NEWSOM CARPENTER JENNIFER LOVINGS PATRICIA FULCO ANGIE YOUNG ANGIE AMY Black LEONE CARRIE STEPHANIE PERRY SELINA CELEBRE ELAINE MITCHELL SARAH GOLIGHTLY CATHERINE ROBACK CATHERINE MICHELLE GIBBS PRICE TERRY SEAN KILLEEN JOHN CASSILLY DEAN MILLER

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286 26 58 69 79 95 120 155 258 98 122 140 149 166 175 184 188 192 204 229 218 234 288 312 25 35 66 73 84 124 125 144 160 182 198 213 244 247 270 287 59 89 102 129 130 136 156 165 185 193 225 196 224 232 235 240 246 255 260 17 38 76 90 K

23 Place 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 10 12 11 13 14 15 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 1 2 3 4 5 6 7 8 9 10 13 11 12 14 15 16 17 18 19 1 2 3 4

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49 - 45 Male

Female 45 - 49

54 - 50 Male

T " S A ime 23:41 29:03 30:25 32:16 32:57 34:47 36:06 36:41 48:48 56:55 19:19 19:43 19:46 20:44 26:57 28:19 29:04 30:34 31:25 31:37 33:41 19:47 19:58 20:16 20:42 24:06 31:42 24:07 28:01 29:23 29:29 29:52 29:53 31:18 31:34 31:44 33:54 35:01 36:22 36:29 39:37 41:48 41:53 43:24

T 33 30 31 31 33 31 31 32 34 34 35 36 36 38 38 38 36 37 37 39 35 39 37 38 36 36 35 38 35 37 37 39 36 35 36 37 38 36 38 37 36 36 37 37 ge A

ed * RRRC Web Member Certifed * RRRC Web Not USATF

PONY P PONY

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ame LUCY CARRIG ERIN BARRAR RIVERA CHARLOTTE RICHARDS REBECCA MEGAN SAMPSON ELIZABETH BERRY TORO S. LAURA AMY WEISS AMY SALLIE ST. PETER SALLIE ST. ANNIE PARAKA SPENCER BISSETT BRIAN LOWRY SCOTT VADAS SCOTT RYAN MCCARTHYRYAN STEVEN ROWE CHRIS OBENSHAIN WILSON TRAVIS STUART PAYNE STUART BRETT SHANKLES CHELSEA HARNISH PETER JASON ST. ANDREW WENK ANDREW MORGAN JACKIE TRESSA BREINDEL MEGAN EDWARDS JEN ANDERSON KRISTEL FRENCH MICHELLE FANG RITA HICKS RITA NICOLE CARTER NICOLE CHRISTINA ARRINGTON FARLEIGH FITZGERALDLIZ COSTON SHANNON LAROCK ALAINA CHAFFEE HAUSER VICTORIA SARAH AKIN ASHLEY STIEBELING ANDREA NORRIS SIMPRINI CARA COURTNEY LEGUM-WENK SHANKLES CATHERINE ROLLINS MOLLY TERRI PAYNE

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190 199 214 230 133 157 77 241 295 317 23 31 32 47 112 127 135 158 171 176 178 41 45 81 82 208 33 36 123 139 141 146 147 170 173 180 273 211 216 233 238 259 271 278

9 10 11 12 6 7 8 Place 13 14 15 1 2 3 4 5 6 7 8 9 10 11 3 4 5 6 12 1 2 7 8 9 10 11 12 13 14 21 15 16 17 18 19 20 22

2017 Pony Pasture 5K at the ﬁnish line. Pasture 2017 Pony

Category

Male 35 - 39 - 35 Male

Female 35 - 39

PONY PASTURE 5K 3*$).0/% 7" t Not USATF Certifed * RRRC Web Member

Category Place Name Age Time Category Place Name Age Time

5 105 * BOBBY ORNDORFF 51 26:25 8 217 * JENNI TREADWELL 55 35:07 6 106 ANDREW COURTNEY 54 26:27 9 242 * SUSAN VERGHIS 57 36:52 7 115 * RALPH GIBBS 51 27:09 10 253 * JANET ARESON 58 38:18 8 153 * NATHAN BROWN 50 30:11 11 266 * BARBARA LEONARD 55 40:54 9 162 GUSTAVO ESCORCIA 51 30:43 12 282 LINDA GARDNER 56 44:39 10 191 * JAMES MARR 51 32:19 13 300 MARTY MORITZ 55 50:36 11 207 * DARWIN RICHARDSON 54 33:39 14 315 * MICHELE MARR 55 56:47 12 221 * JEFF KAPINOS 53 35:22 13 248 JOHN MITCHELL 51 37:34 Male 60 - 64 1 74 * CORKY GARDNER 62 23:17 2 108 ALEX SCOTT 60 26:33 Female 50 - 54 1 107 * PATTI RITTLING 53 26:29 3 114 * MICHAEL MCLEOD 62 27:01 2 126 * PAMELA WELTON 50 28:09 4 117 AL MONTALVO 62 27:23 3 132 * SUZI SILVERSTEIN 54 28:58 5 251 * DOUG SCHUTTE 64 38:09 4 145 * LORI SPEAGLE 50 29:49 6 254 * JEFFREY LUKE 60 38:26 5 186 SUSAN EDWARDS 51 32:08 7 265 MICHAEL GEORGE 64 40:40 6 195 * REBECCA RANDOLPH 50 32:31 8 285 * HARRY DONATI 63 45:12

] 7 252 STACYE MEELEY 52 38:11 9 299 * HERVEY SHERD 61 50:07

8 261 * GAIL HOLSTROM 54 40:10 9 274 DANIELLE MCLAUGHLIN 53 41:59 Female 60 - 64 1 138 * PAMELA FAULKNER 60 29:15 10 293 * THERESA SIMONSON 54 47:50 2 151 * DAWN EBERHARD 63 30:09 11 294 * SANDY WITTIG 52 47:51 3 219 VICTORIA JOHNSON-INGE 64 35:19 12 303 MAUREEN AYLWARD 53 51:00 4 226 PATTI FOGG 61 35:54 5 250 SARAH DUNSTAN 63 37:49 www.rrrc.org

Male 55 - 59 1 21 * STEFAN CALOS 55 19:11 6 257 * SUSAN BRAGG 64 39:08 | 2 37 * DOUG FERNANDEZ 57 20:00 7 267 * JEANNE Dunaway 62 41:03 3 48 * JIM CARTER 55 20:54 8 275 * MARY BETH HALL 61 42:01 4 52 * TOM NEALLEY 57 21:13 9 296 JAN THOMAS 62 49:29 5 57 * CAMERON HOPPER 57 21:29 10 297 DIANE HERMENAU 64 49:30 6 91 * DAVID BRIGHAM 57 24:56 11 305 AMY GONZALEZ 61 51:39 7 116 * GARY FISHER 57 27:12 12 308 REBECCA JACIUK 62 54:15 8 150 CLAY BEAUCHAMP 58 30:05 13 314 PAMELA APPLETON 62 56:35 9 163 * DIEGO VIZCAINO 59 30:46 10 164 * KEVIN CONNELLY 55 30:49 Male 65 - 69 1 50 * BOB BECKER 65 20:59 11 181 * JOHN D. LEONARD 55 31:46 2 71 * DAVID TRUMP 65 22:27 12 194 ROHN BROWN 55 32:28 3 87 * FRANK FINN 67 24:42 Volume 40/Number Six 40/Number Six Volume

| 13 245 * SAM JENKINS 59 37:09 4 110 JOHN MCGURN 69 26:40 14 281 ROGER GARDNER 57 44:38 5 131 * BILL DRAPER 65 28:44 6 167 * FRANK JACOCKS 69 31:01 Female 55 - 59 1 103 * SANDRA GRAY 58 26:08 7 179 * CLIFF Dunaway 65 31:43 2 113 * ELAINE CASPER 56 27:00 8 313 WILLIAM HOLMAN 68 56:29 3 134 * MARILYN WAYLAND 58 29:03 4 172 * JODI MILLER 58 31:33 Female 65 - 69 1 109 DEBBIE TRAINER 66 26:35 5 183 * COLLEEN MOORE 55 31:51 2 209 * DEEDEE DRAPER 65 33:48 6 203 KYM OSTERBIND 56 33:21 3 256 * DARCEL PERTUSATI 66 38:48 7 205 LISA AYERS 58 33:24 4 279 LAURA WURZER 66 43:29 5 302 * MARCY GEORGE 66 50:41 6 306 CHRIS CLARKE 66 54:09 7 316 SARA LONG 66 56:52

November/December 2017 November/December | Male 70 - 74 1 99 * DENNIS LAMOUNTAIN 71 25:32 2 121 * EDWARD PATEREK 70 27:51 3 200 * EDWARD KELLEHER 73 33:01 4 231 * ALVAH WYATT 71 36:16 5 269 HERB NORTON 74 41:27 6 291 DALE WURZER 74 47:08 7 320 * MARSHALL HENRY 73 58:22

Female 70 - 74 1 168 * LOU NORTON 70 31:14 2 292 * LINDA NEWTON 70 47:31 3 298 JOYCE SMITH 71 49:44 MILES AND MINUTES

[ 4 307 * SUSAN ROSS 70 54:11 5 322 SHERRAN ANDREWS 70 58:29

Male 75 - 79 1 284 * HARRY CONN JR. 79 45:02 32 Female 75 - 79 1 321 SHELBY PORTER 78 58:25

2017 Pony Pasture 5K registration volunteers. Male 90 - 94 1 280 UNKNOWN BIB-280 90 44:17 MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org [ ] 33

NTEERS ] NTEERS U [ VOL eptember 30, 2017 30, eptember eptember 2, 2017 2, eptember S S aturday, aturday, aturday, aturday, Comfort Zone 5k S Michelle Gibbs, Brown, Stephen Brown, Anne Bissett, Spencer Glenn Melton Ralph Gibbs, Bill Webb, Steve Nolan, Mike Muldowney and Mike Levins Levins Mike and Muldowney Mike Nolan, Steve Webb, Bill Invitational. School XC Henry High helping out at the Patrick Gail Harlan, Brittany Harlan, Aaron Mark Guzzi, George, Meredith Jones, Steve Jones, Addison John Hurley, Holstrom, Crystal Koch, Kelsey, Shavanda Bill Kelly, Kelleher, Ed Jordan, Mason, Colin Luke, Jeffrey Link-Troen, Nicole Donnie Lane, Mike Muldowney, Glenn Melton, McCall, Eddie May, Allison Linda Newton, Frances Jeff Newenhouse, Munyan, Traci Purcell, Kevin Nolan, Stephen Kimberly Nielsen, Newton, Monica Garth Riley, Rebecca Randolph, Reedy, Catherine Suzanne Rachel Southard, Southall, Tempestt Southall, Waters, Anita Deren, Van Andrew Trump, Dave Thompson, Wiseman, Jake Webb, Bill Waters, Leland Waters, Carolyn Zelnik Nicole Pole Green Park 5k S Mike Karen Houschen, Mark Guzzi, Jeff Green, Michael George, Nolan Steven Mike Levins, Houschen, ay D Volunteers are the lifeblood of any organization. A special “thank you” goes out you” “thank A special of any organization. the lifeblood are Volunteers Mike Davi Mara George ugust 11, 2017 ugust 11, ugust 26, 2017 ugust 26, A A ugust 25, 2017 ugust 25, A irector: irector: irector: irector: D D aturday, aturday, aturday, July 29, 2017, Race Race 2017, July 29, aturday, hursday, hursday, Bausch, Amy Black, Anne Brown, Matt Brown, Lisa Childress, Lisa Childress, Matt Brown, Brown, Anne Black, Amy Bausch, Dorch, Pat Carrie Dedrick, Curtis, Tyler Cruz, Christopher Gadipati, Aswin Ford, Abigail Kelcie Fisher, Eberhard, Dawn Marcy Don Garber, Betsy Garber, Mike Gallogly, Sai Gadipati, S Donna Barger, Kevin Joel Cabot, Anderson, Lynn Bill Anderson, Friday, Friday, Joyce Marcy George, Mara George, Marcus Brown, Akin, Sarah Young Nikkia Webb, Bill Walker, Dawn Lacy, Southard, Jason Walters, Dustin Winton Dustin Walters, Jason Southard, Patrick Henry Half Marathon Ed Kelleher, Jeffrey Luke, Jim Marr, John Nelson, Meredyth Meredyth John Nelson, Jim Marr, Luke, Jeffrey Kelleher, Ed Tracy Rosie Schuette, Rinthalukay, Won Katie Pokorny, Nelson, Rachel GarySimmon, Suzi Silverstein, Brooke Silverstein, Sikes, Gill, Mara George, Marcy George, Michael George, Matt Ghiold, Matt Ghiold, Michael George, Marcy George, Mara George, Gill, Herndon, Craig Erin Hamaker, Mary Beth Hall, Guan, Yuntian Brooke Jones, Bryan Johansen, Gail Holstrom, Martha Hodges, Brown, John Cassily, Rachel Church, Chant Connock, Cynthia Cynthia Connock, Chant Rachel Church, John Cassily, Brown, Dawn Dueweke, Cathy Carter Daniels, Cross, Pam Connock, Rodney Gatesman, Travis Faulkner, Pam Karen Fallin, Eberhard, Race Race T Marcus Black, Amy Nigel Bavin, Bill Anderson, Akin, Sarah Moonlight 4-miler Moonlight Miller, Eric Nachman, Meredyth Nelson, Paige Newcomb, Matt Newcomb, Paige Nelson, Meredyth Eric Nachman, Miller, Jennie Sikes, Tracy Janet Sherd, Schoenhaut, Colin Nordin, Underwood Alecia Underwood, Alayna Treadwell, Marcy George, Michael George, Mike Gholson, Elizabeth Mike Gholson, Michael George, Marcy George, Alan Mike Harris, Mary Beth Hall, Kelly Harris, Golightly, James LaFratta, Heller, Frances Harrison, Tammy Harrison, Samantha LaRock, Shannon Robert LaRock, Michelle LaRock, S Mike Gallogly, Elizabeth Cohen, Brown, Stephen Brown, Anne Friday, July 28, 2017, Packet Pickup Packet 2017, 28, July Friday, Kelly Mary Beth Hall, Marcy George, Bain, Sarah Akin, Sarah Young Nikkia Walker, Dawn Harris, Pony Pasture 5k Race Prix competition receive credit in the Grand Prix and a complimentary annual “RRCA invitation to the Prix in the Grand credit competition receive Prix Banquet.” Runners to all of the individuals and families who have generously volunteered their time and energy their time and volunteered generously families who have individuals and to all of the to support the Grand for the club’s and register races and contract at club club members who volunteer All races. following Volunteers – we love you! you! love – we Volunteers [ CLUB NEWS ]

1st Quarter race preview – 1st Day 5k; Frostbite 15K, Mara RRRC Board Minutes George will be the race director and the date may possibly be September 13, 2017 Meeting Minutes 1/21; Sweetheart 8k will be 2/11; Huguenot 3 Miler and 1 Miler will be 2/25. Participants President – Bill Kelly, VP Marketing – Ed Kelleher, VP Operations – Jim Oddono, Treasurer – Patrick Henry Half Marathon review – Michael George Ralph Gibbs, Secretary – Rosie Schutte There may be a 3.5 hour cut off in the future. William Anderson, Greg Barch, Dawn Eberhard, Eric Volunteers – Volunteers are always needed. Collins, Jamie Ficor, Joe Flynn, Don Garber, Mara George, Training Teams: Marcy George, Michael George, Frank Gerloff, Mark Guzzi, WMT – Frankie Gerloff Crystal Koch, Mike Levins, Jeffery Luke, Glenn Melton, Pam Cross asked if we could help with a sponsored run Kirk Millikan, Skeeter Morris, Eric Nachman, Steve Nolan, at Atlee High School in the future. The 2018 Winter Rebecca Randolph, David Trump Marathon Training will begin on Dec 2nd for Shamrock The August 2017 meeting minutes were approved. weekend, March 18th. Boston will join us staring December ] Treasurer’s Report – Ralph Gibbs 30th for their 16-week intermediate training module. We’ll Financial summary and account balances were accepted again have a half Shamrock team and all Saturday runs will without question begin and end at Lucky Road. Planned enhancements for 2018 WMT include: Operations – Jim Oddono ■ Written directions will have notations to ﬁre stations and www.rrrc.org A list of people approved to drive the truck is being compiled.

| September/October Schedule: hospitals. ■ 9/16 - Children’s Hospital 4 Miler has been cancelled. ■ Active and dynamic group stretching beginning at 7:00 Permits for race were not approved due to potential AM every Saturday protest march. ■ Considering offering Bon Secours new METHOD ■ 9/17- Innsbrook Foundation-clock/ﬁnish line rental only. training resources for those marathoners that desire to ■ 9/23 - St. Mary’s-clock/ﬁnish line rental only. improve their lactic threshold. ■ 9/30 - Comfort Zone Camp 5k-needs timer, Glenn will ■ Two social events centered on new running products.

Volume 40/Number Six 40/Number Six Volume drive

| New Runners – Herv Sherd ■ 9/30 - Patrick Henry HS XC-ﬁnish line set up only, Due to a lack of registrations, the team is cancelled for timer/driver-Mike Levins/Bill Webb the fall. ■ 10/14 - Step Up Down Syndrome 5K-Michael George Adv 10K – Bill Kelly may be able to drive The price has been lowered for members. It is an 11 week ■ 10/22 - Fall Into Wellness 5K (recently added)-a timer program and will be housed at Westminster Presbyterian. and driver will be needed 190-200 runners are expected to participate. ■ 10/28 - Virginia Hemophilia 5K-will need a timer and Marketing and Sponsorships – Ed Kelleher a driver At Bill Kelly’s suggestion, we’re ordering 96 hoodies from

November/December 2017 November/December Eventec, which handles Zorrel apparel among other things.

| Turkey Trot 10K – Bill Kelly

U of R has conﬁrmed that everything is clear for us to have This particular line of hoodie has been discontinued, so that race venue. The artwork that appears on the shirt will Eventec is offering it to us at less than half the original price. be echoed in the medal artwork. Registration pricing will We’re ordering ﬁve sizes – small, medium, large, x-large increase in phases. Be sure to send a notice to social media and 2x-large – in four colors (black, navy, royal blue and that registration is open. titanium). Their stock of titanium-colored hoodies is nearly bare, so we’re getting what they have. We will make the Bear Creek – Barry Kreisa hoodies available for sale at the Anthem Marathon Expo and Registration is open. There is a need for more volunteers as

MILES AND MINUTES perhaps use some as random prizes at races.

[ the Park Rangers have requested road crossing volunteers as a safety precaution. Sponsorships – Rosie Schutte and Ed Kelleher We are still hunting for companies/organizations to sponsor Toy Run 5k – Nikkia Young & Joe Flynn a proposed 1-mile road race that will precede the Huguenot 34 Joe, Nikkia and Bill have met and are working out the details. 3-Miler in March 2018. The race will take place on or around Next step is getting the permits, budget and sponsorships Koger Center Boulevard near MAC, where the Huguenot nailed down. MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org [ ] 35

] S – Bill Kelly – Bill W – The suggested suggested The – E N – in an effort to coincide coincide to effort an in – B – It was proposed, voted voted proposed, was It – U . L – It looks like Richmond will be be will Richmond like looks It – – Karen McCarthy – Karen . [ C – There was discussion as to the the to as discussion was There – – Bus tours will be arranged for the upcoming upcoming the for arranged be will tours Bus – offi[email protected] the best time to get this done. Coaching Certification or spring the in possibly class certification the host to allowed summer of 2018. The meeting was adjourned at 6:55. and form a slate for the elections. and Guidelines Proposal RRRC the adopting be will we guidelines, national the with guidelines in October. amendments Constitution and Bylaws meeting the attending those to distributed were amendments discussed again be will They November. in vote a for review to were there that discussed Kelly Bill meeting. October the at meetings. consecutive 4 missed had that members board 4 Don removed. be could they bylaws, the with accordance In individuals Those people. those of names the for asked Garber and Culhane, Jennifer Collins, Suzen Horn, Van Jeff are: and board the on remain to wanted Jennifer Gray. Sandra to Jennifer for voted was It seat. her keep to vote a for asked continue her seat on the board. Convention National RRCA members large at 6 and officers 5 send to passed and on, each with April, in convention national the to RRRC of like would you If expenses. cover to stipend $700 a receiving of letter a send please slots, these of one for considered be to intent to Self Defense Class near the in classes defense self of week a hosting of possibility be would 2018 of quarter first the that decided was It future. bag check) and will continue to work with Sports Backers on on Backers Sports with work to continue will and check) bag pacers 63 have I years. future for pacers for perks additional the for pacers for looking still am I races. two the for up lined the for 3:30 needed), are more (4 group marathon half 2:30 marathon the for 5:30 and more) one (need marathon at me email can interested Anyone more). one (need [email protected] Grants Running Kids Hecht Faith Backers. Sports with venture joint a is This batch first the reviewing are Karen and Backers Sports from 17 Already year. school 2017-18 the for applications of and counting! been received applications have BusTours to someone for looking are We weekend. race November the tour guides. coordinate Nominating process for site. upcoming RSU the on up signing by electioninterest your indicate Please interested those all at look will committee nominating The when the the when www.rrrc.org . - Dave Trump Trump Dave - https://richmondroadrunnersclub. . We will re-label to will re-label We . – Chris Mason Mason Chris – – Rosie Schutte Schutte Rosie – – Crystal Koch – Karen McCarthy – Karen hospitality area (indoors, with food, coffee, bathrooms, and and bathrooms, coffee, food, with (indoors, area hospitality Pacers pre-race the to pacers the for access secure to able was Karen be fun and exciting and invaluable race experiences. If If experiences. race invaluable and exciting and fun be at me to them send story, great a with anyone know you [email protected] The September /October issue is out, on the website and and website the on out, is issue /October September The next The media. social on posted and board the to emailed will focus The latest. absolute the at October 1 is deadline Instagram to keep the club members up-dated on with the the with on up-dated members club the keep to Instagram latest news. Newsletter noticed but his posts gained a lot of attention in RRRC land. land. RRRC in attention of lot a gained posts his but noticed #someoneisfamous as well as Facebook both utilize to continuing are We the Turkey Trot t-shirt contest as well as to communicate communicate to as well as contest t-shirt Trot Turkey the being for George Mr. to you Thank events. club upcoming all you if sure not am I spokesperson. Henry Patrick our Social Media each followers gaining and well doing still is media Social off kick to month past this media social used We week. Grand Prix will come out in 3 weeks. Quarter results 3rd Instagram feeds, which are embedded in the new website, website, new the in embedded are which feeds, Instagram The function. board message a for need the replaced have 17+ the for front-end new a up set to is item outstanding one results. race archived of years ability to create “groups” or post messages within our site (in (in site our within messages post or “groups” create to ability group email external an or Facebook use groups most reality, and Twitter Facebook, RRRC’s communication). group for automatically is populated with any RSU-based races within within races RSU-based any with populated is automatically our to info their add can races other but radius, 50-mile a the without but retained, is listing run group The calendar. platform. The integration within RSU makes linking to race race to linking makes RSU within integration The platform. race the to posting and sites sign-up volunteer and registration it retained: is calendar race community The seamless. calendar rsupartner.com the to website old the from transition formal the makes Club device-friendly mobile very a offers site new The website. new platform comprised the bulk of my work this month. The The month. this work my of bulk the comprised platform is RVA” Run We – Club Runners Road “Richmond site new at viewablenow publicly please let us know. know. us let please Administrative Assistant Partner RunSignUp the on website new the up Setting the Broad Street Mile. We are approaching businesses in that that in businesses approaching are We Mile. Street Broad the connections any have you if sponsors; potential as corridor interested, be might think you that businesses nearby with 3-Miler begins and ends. The concept is to fill the need for a for need the fill to is concept The ends. and begins 3-Miler discontinued has VCU that now Richmond metro in 1-miler [ NUTRITION & HYDRATION ] Rev-Up Your Engine: Fueling and hydration basics for your 5k, L BOENBSBUIPO

By Abby Forman, MS RD, Bon Secours Sports Performance run. The amount of carbohydrates needed to fuel before, Running is an amazing sport. It during, and to aid in recovery depends largely on the race is the human body at its best and intensity and duration. most basic, requiring no stick or 5k and 10k Fueling glove or ball, only shoes and the The 5k and 10k are heart pounding, short fast races typically drive to lace them up (unless you completed in less than 60 minutes. Glucose already in the run barefoot). It takes mental blood and carbohydrates stored as glycogen are the body’s drive and determination to put main fuel source for this distance. in mile after mile preparing for a

] If this is your ﬁrst race or a new distance, it can be tricky to

race. Some ﬁnd it to be relaxing; however running can be as much ﬁgure out your fueling needs. The average American diet of a mental strain as a physical one. contains about 50-60% of calories from carbohydrates. Proper fueling and hydration are two ways to support the A standard mixed dinner the night before - containing carbohydrates, some lean protein and healthy fat - should

www.rrrc.org physical demands and alleviate some of the emotional stress

| that can come on race day. be adequate to meet race day needs. One example could be grilled chicken with rice, a small side salad, and fruit for The body uses three main energy systems to perform physical dessert. activity. In general, choosing lower ﬁber/residue foods in the days One: the phosphagen system (phosphor-creatine and ATP) leading up to your event may help prevent gastrointestinal delivers instant energy for muscles to contract, but only for issues during the race. Examples of lower ﬁber/residue about 10 seconds. carbohydrates sources for the night before include potatoes

Volume 40/Number Six 40/Number Six Volume Two: anaerobic glycolysis supports high-intensity exercise, without the skin, white rice over brown, and canned or | such as sprinting, for about 10-180 seconds. cooked fruits without the skin. Three: while no energy system ever works truly alone, the It takes time for your body to get used to new foods so the main energy system used for exercise lasting longer than night before and day of, choose familiar foods. Depending 2 minutes is the aerobic (oxidative) system. This energy on your typical routine and running intensity, it may not be pathway uses muscle and liver glycogen, intramuscular lipids, necessary to eat before you run for these distances. If you do triglycerides, and amino acids. plan to eat, give yourself at least 1-2 hours to digest and again, Multiple factors determine which energy systems and fuel choose carbohydrate rich foods. An example would include sources the body will use. These factors include exercise a slice or two of toast with a small amount of peanut butter November/December 2017 November/December |

intensity, duration, an individual’s training level, typical diet, and/or a piece of fruit. and time and type of food last eaten. For those running 60 minutes or less, our body’s ability to Running a 5k, 10k or marathon relies mainly on the aerobic store glycogen may indicate additional fuel during the event energy system. The body is able to store about 60-90 may not be required. Research has shown that while fueling minutes worth of carbohydrates for energy in the form of during is not necessary, competitive runners can beneﬁt from glycogen, located in the muscles and liver. Carbohydrates a small amount of carbohydrate containing sports drink used

MILES AND MINUTES as a mouth rinse. The rinse stimulates parts of the brain and

are abundantly found in fruits, starchy vegetables, grain [ products, beans, dairy, and simple sugars. “Topping off the central nervous system and makes it feel easier to run faster. tank” is a common phrase used in reference to consuming If you are planning another hard race or workout within the 36 adequate carbohydrates in the days and hours before an event next 8 hours, make sure to have a carbohydrate rich recovery that uses glycogen. The goal is to promote high carbohydrate snack or meal in between. Keep in mind running typically availability for performance during the race or key training burns about 100 calories per mile. It is easy to overdo food MILES AND MINUTES | November/December 2017 | Volume 40/Number Six | www.rrrc.org [ ] 37 ■ support it needs. At the end of the day, the goal is to make the the make to is goal the day, the of end the At needs. it support fun, have best, your do training, work hard your all of most the wonderful sportand enjoy of running. day race your for place starting a you give to meant is article This tailored be should plans Individual plan. hydration and fueling help to dietitian sports a Contact goals. and needs runner’s each to day plan together. next race put your 16-20oz of water. As you get closer to race time, the amount amount the time, race to closer get you As water. of 16-20oz your before minutes 10-20 About decrease. should drink you of top on stay race, your During water. of 8oz drink race, or minutes 20 every oz 6-12 about drinking by hydration than less lasting runs For available. is station water a when you if or runs longer For enough. is alone water minutes, 60 additional some from benefit may you sweater, salty a are such fuel carbohydrate your with be could This electrolytes. salt as such own its on or pretzels, salted or drink sports a as hydration. and fueling both for perfect makes Practice tablets. losses, sweat all replace to not is goal hydration overall The is That event. the over loss weight body >2% avoid to but 150 weighs who someone for loss 3-pound a than more such seen be can effects negative dehydration, 2% At pounds. muscle and focusing, difficulty headedness, light fatigue, as pound per water of 20-24oz drink race, your After cramps. your in salt like electrolytes Include lost. weight body of that Remember retention. water promote help to rehydration it festive, be may alcohol with race a after celebrating while to needed be will water more and effect diuretic a has also compensate. the it give we when things amazing do can body human The runners even choose to create their own options like raisins, raisins, like options own their create to choose even runners and end the at kick good last a it Give pretzels. or honey, without finish the through breeze you as success your enjoy workout or event another have you If sight. in “wall” a your refueling start to forget don’t hours, 24 next the within 3:1 a for aiming 30min within snack a with stores glycogen a as simple as be could This ratio. protein to carbohydrate will it as beer line finish the avoid but milk, chocolate of glass with a snack/ process Continue the refuel recovery. delay your next your until or day the of rest the for hours 2 every meal event. 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GI and preference personal something you have tried before race day. day. race before tried have you something can hour per carbohydrates of 30-60g race, the During One example may be a plain bagel or banana with peanut peanut with banana or bagel plain a be may example One hours 1-4 for Allow drink. sports or juice of glass a and butter be should foods the again and race your before digesting for 2g of carbohydrates per pound of body weight should be be should weight body of pound per carbohydrates of 2g small a include still should and meal pre-race your in included sugar. blood stabilize to fat healthy and protein of amount The morning of your race, don’t try any unfamiliar foods. foods. unfamiliar any try don’t race, your of morning The least At true. and tried are that foods pre-run those with Stick carbohydrate intake for the last few days before your race. If If race. your before days few last the for intake carbohydrate load to need won’t you marathon, the walk/run to plan you extent. same the to carbohydrates on up high carbohydrate foods first. To maximize your glycogen glycogen your maximize To first. foods carbohydrate high carbohydrate your increasing slowly start day, race for stores your double to Aim race. your before days the over intake based method, start your pre-race fueling early with the the with early fueling pre-race your start method, based and fiber/residue low Choose recommendations: following as a fuel source at higher intensities, but any fuel source source fuel any but intensities, higher at source fuel a as day. race before well done be should work adaptation For those fueling their races using a traditional carbohydrate- proven quick usability for energy. energy. for usability quick proven fat stored use to body your train to techniques are There intensities. As with any training diet, all three macronutrients macronutrients three all diet, training any with As intensities. every at included be should fat) and protein, (carbohydrate, their of because focus main the get Carbohydrates meal. Endogenous carbohydrate, protein and fat can all supply supply all can fat and protein carbohydrate, Endogenous large a play diet typical and Training runs. long for fuel different at mobilized be can each of much how on role pace, the need for additional fuel beyond the 90 minutes of of minutes 90 the beyond fuel additional for need the pace, pace. Kimetto’s at present is glycogen available potentially ran the Berlin Marathon at an astounding average pace of of pace average astounding an at Marathon Berlin the ran mile. per minutes 4:41 slower much a at going are runners marathon many While or left knowing they could have run better. Marathons are are Marathons better. run have could they knowing left or today’s but 10k, and 5k the than pace slower a at run typically Kimetto Dennis 2014, In limit. that push marathoners top you to push past the amount of fuel your body can store on on store can body your fuel of amount the past push to you finish to failed and wall” the “hit has runner a Many own. its undesired weight gain over time. time. over gain weight undesired Marathon requires It daunting. a be can marathon the in miles 26.2 The intake after a short run, and doing so consistently can lead to to lead can consistently so doing and run, short a after intake [ MERCHANT DISCOUNTS ]

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100890573593214 www.facebook.com/groups/ 1597418347194024 www.facebook.com/groups/ 368386789999522 www.facebook.com/groups/ 240874790898 www.facebook.com/groups/ [email protected] [email protected] Mark Guzzi: TheRiVAHRunners www.facebook.com/ mtnhearts www.facebook.com/ MidloACACRun www.facebook.com/groups/ 838104726269862/ www.facebook.com/groups/ ashlanddave.podbeam.com [email protected] George Talley: BryanParkGroup www.rrrc.org/group/ shamrocktraining www.facebook.com/groups/ 577195912350952 www.facebook.com/groups/ 193139244094097 www.facebook.com/groups/ BMRRichmond www.facebook.com/groups/ 1671581323100585 www.facebook.com/groups/ 201907430234622 www.facebook.com/groups/ Contact

TurkeyWEGMANS Trot 10k Thursday, November 23rd BNmQN University of Richmond It’s here Richmond!! Registration is open for Wegmans Turkey Trot 10K at https://runsignup.com/Race/VA/ Richmond/WegmansTurkeyTrot10K Come out Thanksgiving morning to mark the 40th anniversary of Richmond’s Turkey Trot 10K. Join Richmond Road Runners Club and the race’s new sponsor Wegmans for the 10K road race and a kids fun run in and around the University of Richmond. This running in Richmond tradition regularly sells out its limit of 1,600 participants. Sign up early to In honor of the guarantee your spot and get the best price (ﬁrst 40th anniversary, all 700 registrants @ $25 for RRRC members or $35 10K fnishers receive for non-members). a fnishers medal.

4VOEBZ %FDFNCFSrmQN RRRC Toy Run 5K -BLF#SPPL%Sr(MFO"MMFO presented by Primrose Schools of Richmond BRING A TOY AND RUN FOR FREE. Join the Richmond Road Runners Club for the 32nd Celebrate this season of giving as we collect Annual RRRC Toy Run 5K, presented by Primrose new unwrapped toys for USMC Reserve’s Schools of Richmond and support the U.S. Marine Corps Toys for Tots. RRRC members bring a new Reserve Toys for Tots Program for local children. unwrapped $15 toy or pay a $15 race The Kids’ Weeble Wooble Fun Run is free but registration fee. Non-members bring a new you must register your child(ren). Toys or monetary VOXSBQQFEUPZPSQBZBGFFPG:PV donations from the Wobblers are welcome. can also do both! The Toy Run 5K is a RRRC Grand Prix race. The Richmond Road Runner’s Club 0/"OXs2ICHMOND 6!

The November Project page 27

Foggy morning HELL YEAH.

Jack, Ja, Chris and Allie. Squat it like it’s hot.