June 2015 Edition

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

Striders Run Portsmouth During Annual ERR

From Left to Right: Ally Speirs appreciates the speed limit to slow Steve Speirs down. Volunteers Don Greene and Virgin- Upcoming Events ia Davis work the back up system for the first finishers. Vivi- enne Galasso-Alexande, Jeffrey Skogen, and Tony Heimer Saturday, May 30 complete the first large loop. Tom Murphy heads to the finish Anchor 5K on Crawford Parkway. Jon Leiding is off to the hospital. After Sunday, May 31 running, Jon announced the runners finishing up! Breezy Point Triathlon Saturday, June 6 OK5K Saturday, June 13 Wear Your Colors Hawaiian Run 5K Saturday, July 4 YMCA Independence Day 5K Tuesdays in July Summer Series - New for 2015 Still FREE for members but register online in advance - http://bit.ly/1PqHyg3 The RUNDOWN - June 2015 The RUNDOWN - June 2015 - Issue Number 469 Tidewater Striders Rundown, 712 Redgate Ave #1, Norfolk, VA 23507 or newsletter@Tidewater Striders.com Letters and Comments are appreciated, please send to [email protected] Contents Striders Service Directory Striders Service Directory . . . . 2 2015 Board Of Directors Officers: Grand Prix: Running: Marie Price, [email protected] President’s Corner ...... 3 Steve Shapiro, President (592-6720) [email protected] Triathlon: Lisa Armistead Editor Notes ...... 3 Tom Randolph, Vice President (718-9460) Walking: Hartley Dewey* Strider Summer 10 Miler . . . . .3 [email protected] Youth: Debbie Redmond* Volunteer Online ...... 3 Dave Harrah, Secretary (636-2204) Hall of Fame: Mel Williams* tidesbb@aol .com History: Jim Dare Rest of the 2015 Race Schedule . .4 Dan Edwards, Treasurer (717-0259) Marketplace: Dave Harrah* European Duathlon Championship .5 [email protected] Membership: Happy Birthday! ...... 6 Officers are elected by BOD from BOD and serve Bob Brunner (757-270-0285) bobbrun- 1 year terms from January thru December. Officers [email protected] Tuesdays in July!! ...... 6 are elected at first meeting of BOD in January Multisport: Gene Bachman - 467-0898 Welcome Aboard ...... 8 Board Members thru Dec 2015 [email protected] Amiele Barakey (757-650-2431) Nominations: Rich Hildreth & Jean Strider Honored by RRCA . . . . 9 [email protected] Phelan RRCA Conference Brief ...... 11 Jennifer Cowell (757-692-7886) Programs: Needed BOD Minutes for April 6, 2015 . . 12 [email protected] Publications: Needed Dan Edwards* Free Online Registration . . . . 12 Public Relations & Publicity: Needed Todd Humphrey (757-404-4499) Race Committee Co-Chairs: Walk Committee Report . . . . 13 [email protected] Rick Brown (499-5506) injunrick@aol. 2015 Multi-Sport Grand Prix . . .13 Tom Randolph* com Tidewater Singlets ...... 13 Steve Shapiro* Dan Edwards* Scholarship: Dan Edwards* / Jim Dare The Athlete’s Kitchen ...... 14 Board Members thru Dec 2016 Bob Brunner [email protected] Teams: Gene Edwards F14casper@cox. New Energy ...... 16 net Jim Dare [email protected] 2015 Camperships - LAST CALL .16 Volunteer: Lisa Armistead - ljarmistead@ Hartley Dewey [email protected] 434-6326 “Healthy Running” ...... 17 cox.net Don Greene [email protected] Walking: Hartley Dewey* Striders Award $20,000 . . . . .18 Dave Harrah* Web Site: Tommy Neeson tommy@run- RRCA Notes ...... 18 Debbie Redmond [email protected] nerssociety.com Tidewater Striders Training Sites .19 (757-486-2184) Youth: Angelo Celesia Membership Expirations . . . . 20 Committees: Other Contacts: Attention Triathletes: ...... 22 Advisory: Mel Williams * Adopt-A-Highway: Rich Hildreth* Audit: Bethany Sanchez (471-8233) Community Service: Chris Catoe Great Neck for Haiti 5K . . . . .23 Awards: Deb Sommer Barb Mathewson (425-6556) [email protected] New Energy: Angelo Celsia acelesia@ Run for Independence . . . . . 23 Banquet: Ada Lester sportsphotography@ aol.com triduo.com Striders Defeat CRR/PTC ...... 26 Photography: Ada & Allen Lester sports- Race Walking -VA Senior Games .26 Budget: Hartley Dewey* [email protected] Constitution & Bylaws: Mel Williams* Web Site Manager: Striders on the Road ...... 27 Elections: Susan Snead (285-7716) Steve Speirs (478-6403) Special Discounts ...... 28 [email protected] RUNDOWN Ad Rates ...... 2 *Board members contact information is not re- peated Please see their BOD listing for contact information. The RUNDOWN is published monthly by the Tidewater Striders, a non- profit educational and recreational organization for running, walking and triathlon enthusiasts in the Tidewater Virginia area. Opinions expressed in the RUNDOWN are not necessarily those of the Editor or the Tidewater Striders Board of Directors. Click for AD rate info 2 The RUNDOWN - June 2015 President’s Corner Strider Summer Hello Striders: 10 Miler Added to “Neither snow nor rain nor heat nor gloom of night stays these couriers from the swift Grand Prix completion of their appointed rounds”. The cancelation of the third Distance Series This is the inscription on the James Farley race in February decreased the Grand Prix Post Office in New York City and could to 11 races. The 10 Miler on August 2nd is also easily be said about Brian Sagedy and being added to the Grand Prix to bring the his group of dedicated volunteers who put number of races back up to an even dozen. on the highly successful Elizabeth River Run on Saturday, May 23rd. It would take If you were registered for the third distance more than closing a portion of the walkway Series, you will receive a $10 discount around the Portsmouth seawall and the for teh Summer 10-Miler if you register landing of a helicopter on the Portsmouth by July 17th. Golden Runners must also Naval Hospital grounds, to deter these register by July 17th to take advantage of “couriers”. The weather was perfect their free entry. for racing - sunny, temperature in the 60’s and a nice breeze; 611 finishers enjoyed the If you don’t qualify for any of the discounts revised course and also enjoyed the after-race festivities at the nTelos Pavillion along the above, all Strider members get a reduced Elizabeth River – I know I did! Thanks to Brian and all of the volunteers that made this rate of $22 when registering by July 17th. happen under less than ideal circumstances. This is always one of my favorite Tidewater Striders races. I mentioned earlier in the year that from time to time, I wanted to highlight people and activities that make the Striders such a great club. Several months ago, I highlighted our Race and Finish Line volunteers and this month I’d like to say a special thank you to the volunteers that come out for the Adopt-A-Highway cleanups and for the Adopt- A-Trail cleanups. The Adopt-A-Highway, led by Rich Hildreth, focuses on Shore Dr. between the Ft. Story gate and Atlantic Ave. and 83rd St. and cleans one of our heavily traveled arteries in the northern Virginia Beach area, with a special cleaning right before the Shamrock weekend each year. Remaining clean-ups this year are on the following Sunday’s – July 19, September 20 and November 15 – all starting at 10:00 a.m. For more information, contact Rich at 481-9027. The Adopt-A-Trail, led by Chris Catoe, focuses on trail maintenance at First Landing/Seashore State Park along Long Creek Trail and Osprey Trail. Remaining trail clean-ups this year are on these Sunday’s – June 14, August 2 and October 18 – again all starting at 10:00 a.m. For more information, contact Chris at 425-6556. A big THANKS to Rich and Chris and the many volunteers that make these Volunteer Online events so successful; if you’ve never helped at one of these, please consider doing so in Fellow Striders – Our spirit of volunteerism the future – did I mention that there’s a social get together following each? is what makes the Tidewater Striders one Lastly, just a reminder of our fabulous Summer series in July at the Norfolk Botanical of the premier clubs in the country. We are Gardens, all on Tuesday evenings, July 7th, 14th, 21st and 28th , the 28th being our always in need of help for the finish line, Memorial 5K run and raffle that funds our Scholarship program, please come out for 4 refreshments, race day registration, course fantastic races and a great after party following each. Enjoy the start of summer and all of marshals, water stop assistance, expo the outdoor activities that summer brings and please remember our men and women who assistance, youth coaches and yes, even are serving in the Armed Forces to keep our great nation safe. race directors. If you can find the time, please click on the large red button and sign Steve Shapiro up for our database. THANKS! Editor Notes Volunteering is also the way to make our club better.By volunteering you can create The Deadline for the July 2015 Rundown is Saturday, June 20th. the change you want to see. Regionals and State Championships for track will be taking place shortly for our High School members. Parents and Runners, please send pictures and results! For our younger runners, we’ll need lots of parental coverage of the AAU and USATF events. See ya at the races, Ada Lester, [email protected]

3 The RUNDOWN - June 2015 2015 Tidewater Striders Race Schedule May 2015 Rest of the 2015 Race Schedule Anchor 5K July 4 YMCA Independence Day 5K 30 The Anchor Scholarship foundation is running ‘COAST TO COAST’ for our Surface Nacy families. 2 races, July 7 Summer Series I - Altra Countdown 2 bases (s (Naval Station Norfolk and Naval Base San Free for members, however advance registra- Diego), 1 cause. All runners MUST have valid base access. tion is available online and strongly encouraged Breezy Pt Tri - http://bit.ly/1PqHyg3 31 Breezy Point Triathlon returns under the direction July 11 Sunny Day 5K of Jim Golden of Final Kick Sports. Registration closed two weeks prior to the race due to security requirements. July 14 Summer Series II - New Balance However, if you have base access and are available to 1-Mile Random Relay volunteer, please contact Jim - [email protected] Free for members, however advance registra- June 2015 tion is available online and strongly encouraged OK5K Come run and help change a life! Besure - http://bit.ly/1PqHyg3 6to stay after the race for delicious post-race refresh- July 21 Summer Series III - Saucony Poker ments, an award ceremony and raffle items provided by Run - 2 to 3 miles some of oursponsors! Free for members, however advance registra- Wear Your Colors Hawaiian Run 5K tion is available online and strongly encouraged 13 Proceeds from this event fund youth HIV tests to set new World Record on Satuday, June 27, National HIV - http://bit.ly/1PqHyg3 Testing Day, in Norfolk. July 28 Memorial Scholarship 5K Aug 2 Strider Summer 10-Miler Aug 8 ASYMCA Mud Run Aug 15 Strider Mile & Picnic Sept 20 Alanton Mile Sept 26 Neptune Festival 8K Oct 3 Bark in Park 5K & Mile Oct 3 Crawlin’ Crab Half Marathon** Oct 10 Smile 5K at First Landing Oct 17 Cape Henry Collegiate 5K Oct 24 Port Norfolk BOO-yah 5K and Little Monster’s Fun Run Oct 24 From Here to Eternity Twilight 5K Oct 25 Walk with the Dogs & 5K Run Oct 31 Wicked 10K** Nov 7 1-Hr Postal Racewalk Nov 14 Runway 5K Nov 21 Harbor Lights** Nov 26 Turkey Trot 10K & 1 Mile Dec 12 Holly Jolly 5K Dec 19 Seashore Nature Trail 50K Dec 19 Surf-n-Santa 5 Miler** Jan 1, 2016 - Garden 2.016 Run through the Lights **Strider Supported non-Strider events Send questions and suggestions to [email protected] 4 The RUNDOWN - June 2015 European Duathlon 8:39 AM Tidewater Striders Championship 05/04/15 bal Balance Sheet Former New Energy and Tidewater Striders Accrual Basis As of April 30, 2015 Diana and Amy Chalmers take the European Duathlon Championship by storm with a Apr 30, 15 Gold by Amy and Bronze by Diana. ASSETS Amy and Diana ran with the New Energy Current Assets team and also trained with the Dai Roberts Checking/Savings group several years ago before their family Bk of Amer Ckg 23,782.79 Bk of Hamton Roads Money Market 171,510.60 transferred back to their home in England. Towne Bank Rest'd Accounts They were both great athletes and pushed Towne Bk PSE Schol .55np 5/15 45,000.00 Towne Bk Basha Schol .55np 5/15 45,000.00 the limits of our coaches each and every time Towne Bk Gen'l Schol .55np 5/15 72,000.00 we trained along side them. Both parents, Towne Bk Youth Rst'd .55np 5/15 7,000.00 Thelma and Pete, were very supportive of Total Towne Bank Rest'd Accounts 169,000.00 New Energy and helped make our training Towne Bk Cking 4,208.70 sessions and races exciting and fun. Total Checking/Savings 368,502.09 Sixteen-year old Amy made her debut for Accounts Receivable Great Britain by winning the female 16- Accounts Receivable 3,265.95 19 year old race. Last year, her older sister Total Accounts Receivable 3,265.95 Diana had been champion. Diana was third overall this year. Amy took the lead during Total Current Assets 371,768.04 a cold, wet, and windy bike. Race distances Fixed Assets were 5km run, 20km bike, and a 2.5km run. Accummulated Depreciation -49,549.00 Equipment 63,070.00 Total Fixed Assets 13,521.00 Other Assets L/T Note Receivable BrPtTri 8,000.00 Pre-Paid Expense Chrono Rental 11,485.00 Total Other Assets 19,485.00

TOTAL ASSETS 404,774.04 LIABILITIES & EQUITY Liabilities Current Liabilities Accounts Payable Diana and Amy Chalmers with their Eu- Accounts Payable 157.58 ropean Duathlon Championship med- 157.58 Total Accounts Payable als. Photo courtesy of Pete Chalmers Credit Cards Visa Credit Card 1,894.71 Total Credit Cards 1,894.71

Total Current Liabilities 2,052.29

Total Liabilities 2,052.29 Equity Opening Bal Equity 108,156.65 Retained Earnings 296,611.29 Net Income -2,046.19 Total Equity 402,721.75

TOTAL LIABILITIES & EQUITY 404,774.04

Walker’s Forum Regular updates on events and training for the Tidewater Striders walkers are posted on the "All About Walking" forum. http://www.tidewaterstriders.com/forum/ Blake Laing has made it through the viewforum.php?f=12 Naval Hospital and heading to the fin- ish at ERR. 5 Page 1 The RUNDOWN - June 2015 To the right, Vernon Land completes one of his last races at ERR as a 59 Tuesdays in July!! year old. He’ll have a year without The Summer Series is back again for fun competing against Pete Gibson, who runs at Botanical Gardens. Due to an should have his own elite Grandmas- increase in renting the Garden there is now ters category. a gate fee of $3.00 per person. All events are still free for members and this year we are offering free on-line pre-registration at http://bit.ly/1PqHyg3. All events are walker friendly. Please come out and enjoy the beautiful Gardens. We are so lucky to Happy Birthday! be able to hold events there. In June 143 Striders ~Jean Phelan are celebrating their Note: See flyer on the next page. birthday and 34 are MOVING ON UP to a new age group. pro

Deidre Williams June 1 8:33 AM Tidewater Striders Daniel Sierra June 2 Lisa Armistead 05/04/15June 3 Profit & Loss Accrual Basis April 2015 Maria Poranski June 5

Mike Nestor June 5 Apr 15 Gregory Peters June 6 Income Vernon Land June 7 Club Race Reven Eliz River Run 7,121.00 Joe Buck June 8 Total Club Race Reven 7,121.00 Ethan Lemerande June 9 Exec Race Comm 3,297.75 John Munday June 10 Interest Income 112.75 Christy LeDuff June 10 Market Place 90.00 Membership Rev 1,340.38 Noah Kimpan June 10 Newsletter Rev 200.00 Bobby Davis June 11 Youth Revenue Uniforms - Youth 196.95 Dorothy Wise June 12 Total Youth Revenue 196.95 Ted Harrison June 12 Zoey Gunkel June 12 Total Income 12,358.83 Chip LeDuff June 14 Expense Club Race Exp Meghan Timlin June 14 T S Dist Series 813.77 Steven Wong June 14 Total Club Race Exp 813.77 Ryan Mikeals June 14 Community Svc 41.42 ERC-Van & Trail 20.00 Daniel Thomas June 15 ERC Race Oper's 1,978.43 William Coley June 18 General Ops Maryclare McQuade June 18 Website Expense 400.00 400.00 Steven McKendry June 19 Total General Ops Market Pl Exp 10.55 Joe Wood June 21 Membership Exp 98.00 Olivia Hellstrom June 22 Newsletter Exp 550.00 Treasurer 19.60 Audrey Proudfoot June 23 Youth Devel. K.E. Morgan June 24 Youth Uniforms 117.57 Youth Devel. - Other 396.10 Scott Wooddell June 24 Total Youth Devel. 513.67 Sarah Clark June 25 Zack Scaringello June 26 Total Expense 4,445.44 Louise Midland June 27 Net Income 7,913.39 Benjamin Chacon June 27 Dick Kole June 30 6

Page 1 The RUNDOWN - June 2015 Tuesday nights in July: 2015 sUMMER SERIES at the Garden A Tidewater Striders fun run event

PLACE: The Norfolk Botanical Garden at 6700 Azalea Garden Road near the Norfolk Airport

REGISTRATION: Sign up online! http://bit.ly/1PqHyg3 (separate registration for Memorial 5k). Registration opens at 5:30 pm. Free to all Tidewater Striders members, $5 for non-members.

Striders memberships are available online at: www.tidewaterstriders.com and on race day at the Gardens for runners who wish to join the Tidewater Striders running club and run for free. Please note: There is a fee of $3 per person to enter the Norfolk Botanical Garden.

FUN RUN TIMES: All events will start at 6:30 pm (the Countdown event clock will start at 6:15 pm). The Event Director reserves the right to shorten, postpone, or cancel the event due to lighting, storms, Garden conditions, or extreme heat (it is hot and humid in July, so please exercise caution and remember that these are fun runs).

July 7 Altra Countdown Pick your start time and finish together July 14 New Balance 1-Mile Random Relay Randomly-picked 2 and 3-person teams July 21 Saucony Poker Run - 2 to 3 miles Best hands win *July 28 Memorial 5K Support the Memorial College Scholarship

• Altra Countdown 4, 2, & 1 Mile: the race clock will start at 75 minutes (6:15 pm) and begin counting down. You pick when you want to start with the goal of crossing the finish line when the clock strikes zero. Everyone should finish together! • New Balance 1-Mile Random Relay: Three-person teams for the run and two-person teams for the walk. No need to worry about organizing a team (we will pick your new friends for you). • Saucony Poker Run 2 to 3 miles: Receive a card at registration and along the course. Best hands win. NO TRADING CARDS.

*Memorial 5K: On July 28, come out and support the Memorial Scholarship Endowment Fund with a minimum $20 donation. The post-race party will include a DJ, food, beverages, and random prizes. A separate entry form is required (Memorial 5K race flyer). You can pre-register for the Memorial 5k and are encouraged to do so. Look for the race flyer in the Rundown and on the Striders’ website.

AWARDS: Random prizes and gift certificates from Running Etc. will be given at each event to registered runners and volunteers.

REFRESHMENTS: Food and liquid refreshments will be provided for registered runners who complete the events and race volunteers. Non-participating family members may enjoy food and soft drink refreshments with a $2 per person donation (events 1, 2, and 3).

volunteers Summer Series Co-Directors: Jean Phelan (757-681-0248) needed! Memorial 5K Race Director: Tommy Neeson ([email protected])

www.TidewaterStriders.com7 The RUNDOWN - June 2015 Welcome Aboard We welcome new friends and possibly some old friends to the Tidewater Striders! Jared Blatsioris Ted Harrison CRAWLIN’ Andrew Clark Terrah Henrich Carlene Clark Jordan Johnson Robert Clark Joseph Johnson HAMPTON, VA CRAB Jaden Cohn Andrew Lacerna Aaron French Janice Lacerna OCTober 3&4, 2015 Elodie French David Mick Half Marathon | 5k | Kids Kilometer Joseph French Lorraine Nesmith Julie French Roberta Nesmith Craft Brewfest Michael French Maria Ramirez Gorton Natalie French Shane Rogers Sidni French Ryan Schleicher Jennifer Gildea Stela Turelli Jonathon Griffin Ed Twining Carolyn Harrison Kimberly White David Harrison Elias Young

PRESENTED BY:

New Strider Jared Blatsioris out kicks Chuck Inman at the end of the ERR. Jared won the 25-29 age group while Chuck won the 40-45 age group.

8 The RUNDOWN - June 2015

Anniversary Sale

June 4th through June 7th

Thank you Hampton Roads for 29 years of continued trust and support!

Strider Honored by RRCA I would like to congratulate Bee McLeod for the Browning Ross Spirit of the RRCA Award. Bee has been a serious competitive runner, and an USA Olympic Marathon Trials participant. It’s not her running that makes her an excellent recipient of this award, rather all she has done for the RRCA and the Tidewater Striders. Bee was instrumental in the work of the reunification of the American Association of Running Clubs and the RRCA after a brutal and divisive split over serious philosophical issues. The end result was a stronger RRCA and the healing of old wounds. Later she went on to be president of the RRCA for 2 terms, and during her tenure as president of the RRCA she helped to bring the organization from nearly a million dollars in the red to almost a million dollars in assets. Also during her term she successfully recruited and hired the RRCA’s current Executive Director making all Board members be involved with the interviews and selection of the new ED. Bee continues to be an active member of the RRCA. She attends the RRCA conventions regularly, and has served as a member of the grant selection committee for the Browning Ross award, the Road Scholarship recipients, and the Leadership Development Bee McLeod accepting the Browning Ross Spirit of the RRCA Scholarships. Bee and her husband Goody have made financial Award at the Annual RRCA Convention in Des Moines, IA gifts to the RRCA that have supported Kid’s Run the Nation, in April. the Roads Scholarships, the State Rep fund, and the Leadership coordinating raffle prizes for our scholarship fund (she personally Development Program. obtained 90% of the close to $10,000 in prizes this year). She also On the local level Bee has served several terms as vice president of makes over 350 sandwiches each year for our local Ultramarathon, the Tidewater Striders and president. She continues to stay active Seashore Nature Trail 50K, then mans the aid station the next day. in the Striders by managing the annual volunteer appreciation party, ~Goody Tyler

9 The RUNDOWN - June 2015

SATURDAY JUNE 13, 2015 Town Point Park Norfolk 10th ANNIVERS ARY Celebrating 10 Years! 8K Run • 2-mile Walk 1-mile Fun Run for Kids

Join the 10th Anniversary Celebrations! • Live Music • Kids’ Activities • New Routes • Commemorative T-shirt Sale • Medals • Beer & Other Refreshments • Cape Contest

FEATURING:

Share with us: Who is your Hero? www.facebook.com/RunWalkfortheKids

To learn more, visit us at www.runwalkforthekids.org or call (757) 668-7098 SPONSORS:

TIDEWATER ELECTRIC, INC.

CHKD-Poster-8x11-040615.indd 1 10 4/6/15 5:35 PM The RUNDOWN - June 2015 Adopt-A-Highway Volunteers Sunday, May 17, 2015 Adopt-A-Highway Our volunteers picked up 32 bags of trash, approximately Meet on Shore Drive opposite Fort Story west entrance 300 pounds. The “prizewinner” was a full bottle of whiskey for cleanup along Shore Drive to Atlantic Avenue. Social (unopened) found by Lee & Ashley. Amiele & Virginia found follows in First Landing/Seashore State Park. an iPhone in a wallet with a license, credit cards, etc. Turned Sunday, July 19 10:00 AM out to belong to a lady who lived near Angelo & Sherry. They by the woman’s house and returned it to her. She was Sunday, September 20 10:00 AM speechless and near tears. Someone stole it out of her car Sunday, November 15 10:00 AM last Saturday and apparently dumped it in the median. Noth- For more information call Rich Hildreth at 481-9027 ing was taken! A good day! Susan Ashley Lee Neiberger ADOPT-A-TRAIL SCHEDULE Meet at the “Narrows” boat ramp parking area (west end Sherry Celesia of 64th St. off Atlantic Ave.) at First Landing/Seashore Angelo Celesia State Park for trail maintenance along Long Creek Trail and Osprey Trail. Social usually follows in the boat ramp Mary Jo Hulburt area. Brian Hulburt Sunday, June 14 10:00 AM Chris Catoe Sunday, August 2 10:00 AM Jean Phelan Sunday, October 18 10:00 AM Deb Sommer For more information call Chris Catoe on 425-6556 or Amiele Barakey e-mail [email protected] Virginia Davis Preston Fitzgerald Tensaie Fesshaye Fesshaye Haile Bill Woodhouse Rich Hildreth* *Coordinator

Pizza is gone, drinks are almost done. Looking satisfied are Virginia Davis, Lee Neiberger, Susan Ashley, Bill Wood- house, Tensaie Fesshaye, Angelo Celesia, and Fesshaye Haile. Photo courtesy of Sherry Celesia RRCA Conference Brief Des Moines was a lovely city with over 500 miles of interlocking trails to run, walk, and bike on. Each morning we got to run along the Des Moines river on our group runs. When we finished we were giving a finisher’s medal courtesy of Ashworth Awards, and Enjoying the post pick-up feast are Chris Catoe, Amiele then got a skull cap and gloves one day from Leslie Jordan and Barakey, Rich Hildreth, Brian Hulburt, Mary Jo Hulburt, and then a nice high quality shirt the next, and they all matched our Deb Sommer. Photo courtesy of Sherry Celesia Leslie Jordan Jackets for attending the convention. Besides our group runs we had excellent educational sessions, great speakers, great comradery, and many attended the Drake Relays at night. Plan to attend next year in Dallas March 17th -19th. ~ Goody Tyler - DC & Virginia RRCA State Rep. 11 The RUNDOWN - June 2015 Tidewater Striders Board of Directors Minutes for April 6, 2015 The meeting was called to order at 6:30p.m.by President Steve Shapiro. The following Board members were present: Steve Shapiro (President), Tom Randolph (Vice President), Dan Edwards (Treasurer), Dave Harrah (Secretary), Jennifer Cowell, Amiele Baraclay, Bob Brunner, Jim Dare, Don Green and Hartley Dewey. Deb Redmond and Todd Humphries were absent. Angelo Celesia, as an invited guest speaker, gave a second presentation (prior to Board business) centered around further information technology modernization of Strider web-site business. Major focus on establishment of a “volunteer” page with ease of use such for the general membership and/or interested parties as the one used on the New Energy (Youth) site. Further exploration in progress. The Board commented total agreement to continue such efforts to modernize. The March meeting minutes were amended as needed and approved. PRESIDENT’S REPORT: President Steve reviewed the Strider’s working calendar for April with the Board members. Policies and Procedures “updates” were reviewed. Steve stressed that volunteers are needed for races . He also announced that Mr. Hartley Dewey is now the Walking Committee Chair. Lastly, Steve commented an idea of perhaps a Peninsula Track Club/Colonial Road Runners/ Tidewater Striders group session to perhaps establish a working “joint” agenda group. Awaiting word. VICE PRESIDENT’S REPORT: Following up on the March minutes, the Breezy Point Triathlon has been saved. The Race Director is Mr. Jim Golden, owner of Final Kick. The date is locked as May 31, 2015 with registration active. Press release sent to Flagship and Langley’s military base newspapers. TREASURER’S REPORT: Monthly financial reports (March Income-Expense Detail, Fiscal Year to date summary Income-Expense and March Balance sheet) were sent to the Board in advance of meeting for review by the Board members. Sales Tax for first quarter 2015 have been filed and paid. COMMITTEES: Grand Prix: Postings on the web-site are current. History: Jim Dare commented that the Tidewater Striders History is in the process of being placed on the Strider’s web-site, but that the project will take some time since it is written in year segments. A recommendation was made that a “History group” be formed to assist in performing tasks associated with “History” and of course being reportable to the Chair, Mr. Dare. Marketplace: Dave Harrah reported that Inventory results were emailed to all Board members. New singlet sales considered successful at Shamrock Expo. Booth will be set up at the Botanical Gardens summer series. Membership: Bob Brunner stated that March end of month statistic: 1778. New Strider memberships/renewels were 87 for the month. This is comparable to 88 in March of 2014. 69 Strider memberships lapsed on April 1. He suggest that ALL Striders try to recruit one new member. Race: Dan commented that Race Directors are still being sought. Actually, assistant race Directors would be extremely helpful. “In the wind” (planning) is the Tidewater Striders Summer 10 Miler. Some logistic work is being explored. More to come. A review of races was also covered. Youth: New Energy continues to “work” at all locations. NEW BUSINESS: Dave Harrah has a potential computer expert to assist during race expo’s. Being further explored. OLD BUSINESS: None. Meeting was adjourned at 8:05 p.m. Submitted by Dave Harrah Club Secretary NOTE: The June 2015 Board meeting will be held on Monday, June 1. Location will be at the Neptune Festival Headquarters off of Virginia Beach Blvd. For more specific information on the next Board meeting please contact Dave at [email protected] or 757-636- 2204.

Free Online Registration for Summer Series Fun Runs Register in advance online at http://liveanswer.net/ newenergy/Strider%20SummerSeries2015.html

12 The RUNDOWN - June 2015 Tidewater Striders Walk Committee 2015 Multi-Sport Grand Prix Schedule Report for March 2015 5/31 Breezy Point Triathlon Committee Members: 6/7 Jamestown Triathlon Hartley Dewey, Chair 6/14 REV3 Williamsburg Olympic Richard Pidgeon, Vice Chair 7/11 Colonial Beach Sprint Members: Heather Kong, Steve Shapiro, Paula Graham, Buddy Levitin, Dick Kole 7/12 Colonial Beach International 2015 Walking and Participation Grand Prix - The Swamp 7/18 Allen Stone Run/Swim/Run Stomp Half Marathon was held on April 11 at the Great Dismal 7/19 Tidewater Sprint Swamp and was the only WGP race in April 8/16 Luray Sprint (Regional Short Course Championship) Tumor Busters Fundraising for 24 Hour Ultra at Sandy Bottom Nature Park in Hampton, VA April 25 & 26 - Team 9/12 Outer Banks International Tumor Busters persevered under hard rain and muddy and slippery 9/13 Patriots Sprint trails at Sandy Bottom Nature Park. Pledged donations are still 10/17 PPD Beach to Battleship Half being received but the amount collected by Tumor Busters for the American Cancer Society is well over $2000. For 2015, please contact Lisa Armistead if you would like to participate; [email protected] or (757)748-7512. Though not part of the Walk Committee report, hats off to Steve Speirs and Megan Stegemiller who set new men’s and women’s Complete rules for 2015 are available online at TidewaterStriders. overall state records for a 24 hour event with 133.25 and 131 com miles, respectively. Tidewater Singlets Replacement WGP Race for Cancelled Distance Series Event - Purchase a blue singlet for $20 to wear racing; for training, The Strider Summer 10 Miler, August 2, will replace the cancelled purchase an $8 older white model Strider singlet. event. The committee is considering an early start to encourage participation by slower walkers. In the colder weather, wear your singlet over a long sleeve base layer. Both are great for racing, training and letting everyone know you are a Strider. Please contact Dave Harrah, [email protected] to purchase. They are also available at the Strider Booths at race expos. History Still Available If you would still like a copy, please contact Dave Harrah, tidesbb@ aol.com to purchase. Current cost is $30. Call for Nominations Tidewater Striders Hall of Fame Nomination for the Class of 2016 Nominations are open for election to the Tidewater Striders Hall of Fame, Class of 2016. Individuals may be nominated for their accomplishments in the areas of competition, volunteerism, or profession-related endeavors, or a combination of these areas. A maximum of five (5) members will be inducted for the class of 2016. Individuals nominated for membership in the Hall of Fame must have been members of the Tidewater Striders for a minimum of ten (10) years. Individuals may use a self-nomination process or be nominated by other club members, the latter having been members of the Tidewater Striders for at least five (5) years. Self-nominations will receive the same respect and consideration as member-sponsored nominations. The nomination form may be found on the club’s website, www.tidewaterstriders.com. Scroll to the bottom of the front page and, under the heading Documents, click the Hall of Fame Nominations link. Details regarding required information, accompanied by an example of a submitted nomination, are presented. Please follow the example presented to submit your nomination. A list of members inducted in the classes of 2011-2015, along with some of their major accomplishments, may also be accessed on the Website. Click Pages at the top of the front page, and scroll down to click on Hall of Fame Members. A number of individuals are already on the nomination list for 2016. You may contact the chairperson of the HOF committee, Mel Williams ([email protected]) to ascertain whether your proposed nominee has already been nominated. Nominations must be received by November 1, 2015. Specific directions for the nomination process are presented on the website and must be submitted electronically in Word format. A specific font and font size is recommended. Email to Mel Williams atprofrunner@ aol.com. The Hall of Fame committee will select the inductees by mid-December, 2015. Nominees selected for induction by the committee will be notified before the end of the year, and will be inducted into the Hall of Fame at the Tidewater Striders Awards Banquet in early 2016. 13 The RUNDOWN - June 2015 The Athlete’s Kitchen:Protein, Supplements & Building Muscles Copyright: Nancy Clark MS RD CSSD May 2015 www.sportsnutritionworkshop.com So you want to get buff, eh, and have nicely defined muscles, a six-pack ab, and compliments galore about “looking great”? The ads in magazines such as Muscle & Fitness easily lead wanna-be-buff athletes to believe that anyone can look like a hulk by simply taking an assortment of protein powders, muscle builders, essential amino acids, and recovery drinks. While the primary key to being buff is not nutritional supplements but rather hard work (have you ever watched those hulks train???), eating optimally is indeed important for optimal workouts. Runners and triathletes who want to look buff certainly can benefit from a well-planned sports diet that supports their muscle-building efforts. This article can help you evaluate the role of protein supplements in helping you acquire the physique of your dreams. The information is from Nancy Rodriguez PhD of the University of Connecticut and Stuart Phillips PhD of McMaster University. They are both well- respected protein researchers who shared their knowledge at SCAN’s Annual Conference in Colorado Springs, May 2015. SCAN is the 7,000-member Sports and Cardiovascular Nutrition practice group of the Academy of Nutrition and Dietetics. SCAN’s referral network (www.SCANdpg.org) can help you find a local Certified Specialist in Sports Dietetics. So you want to build some muscles...? When it comes to building muscles, the prevailing beliefs are: 1) The more protein you eat, the more muscle you will build. 2) Protein supplements are more effective than food. Let’s take a look at what the research says. •The amount of protein needed to build muscles ranges between 0.6 to 0.8 grams protein/lb body weight (1.2 to 1.7 g pro/kg). Runners new to lifting weights should target the higher amount to support the growth of new muscles. Experienced lifters do fine with the lower amount. • Dieting runners need more protein: about 1 gram per pound body weight (2 g/kg), when calorie intake is limited. During an energy deficit, you will burn protein for fuel, not use it for building muscles. That’s why it’s hard to build muscle and lose fat at the same time. To lose undesired body fat, chip away at fat-loss by knocking off only 200 to 500 calories in the evening, to create a small deficit. • Consuming more than 0.6 to 0.8 grams protein per pound of body weight (1.2 to 1.7 g pro/kg) is not better. Your body can use just so much protein to build and repair muscles. Excess protein does not get stored as bulging muscles; rather, it gets burned for fuel. Excess calories from unused protein get stored as body fat. • Food can naturally provide the 95 to 135 g protein needed by a 120-lb (55 kg) female or 170-lb (77 kg) male runner who is new to lifting weights. • Evenly distributing your protein intake throughout the day is important to optimize your body’s abitlity to build muscle. Instead of skipping breakfast, eating a light lunch, and chowing down on a huge dinner with 90 grams of protein, the better bet is to consume about 25-30 grams of protein at each meal (a standard serving of meat, fish, chicken; a generous portion of plant protein) and 10 to 15 grams at afternoon and evening snacks. • While consuming 30 grams of protein at dinner is simple (a small chicken breast), boosting protein intake at breakfast and lunch protein can be more of a challenge if you eat on the run. Protein-rich breakfast foods that add 20 to 30 g protein include: 1-cup cottage cheese (with banana and whole wheat toast) 3-egg omelet with a handful of shredded lowfat cheese 2 hard boiled eggs (pre-cooked) and a tall latte 1 cup Greek yogurt with granola + a handful of slivered almonds • Muscles are most receptive to using amino acids (the building blocks of protein) within the 30 to 60 minutes after you exercise. Yet, muscles continue to utilize the amino acids (at a slower rate) over the course of the next 24 hours. The supplement industry urges you to consume their (conveniently available) recovery products ASAP, so you don’t miss the “anabolic window of opportunity.” That window doesn’t completely close! • Leucine, an essential amino acid (EAA), triggers muscles to grow bigger and stronger. The recommended post-exercise dose of leucine is about 2 to 3 grams. That is the amount in a scoop of most whey protein powders. But you don’t have to buy whey protein to get leucine. Leucine is an all protein-rich foods, with animal proteins offering more than plant proteins. Drinking 16 ounces of chocolate milk gives a hefty leucine dose and is far tastier than many recovery protein shakes! • If you consume whey, your muscles quickly get the leucine they need for growth and repair. But if you consume a variety of proteins from natural foods, you’ll get a variety of quickly available and longer-lasting EAAs that support continual growth and repair over a longer periof of time. Twenty-percent of the protein in milk is from whey (fast acting) and 80% is from casein (slow acting). They work in synergy. • Protein powders can be convenient for making protein shakes, but a less expensive option is instant (dried) milk. To boost the protein in your breakfast shake, simply blend 1 cup milk (dairy or soy, not rice or almond!) + 1/3 cup instant milk + 2 Tbsp peanut butter + a banana. Voila, 25 grams of balanced protein from natural, yummy, standard foods! 14 The RUNDOWN - June 2015 • The benefits of using powdered milk instead of a protein powder include: it is a nutrient-rich “real food” that offers more than just protein. It is rich in calcium (for bones), riboflavin (to convert food into energy), vitamin D (to boost the immune system), and a multitude of other life-sustaining nutrients. I consider protein powders to be highly refined engineered products that lack natural goodness. • When you use “real food” such as (instant) milk, you know you are getting the nutrients you paid for. But if you buy whey protein, you might be getting cheated. Whey has become very expensive. It is not uncommon for companies to “dilute” whey with less expensive protein sources or fillers (talcum powder!). Buyer beware… Summary By eating a protein-rich food at each meal and snack, you will get the protein, essential amino acids, and leucine needed to support your muscle-building training program. Be sure to also consume some grains, fruits, and vegetables (carbohydrates) along with the protein to fuel your muscles so they can perform hard lifting sessions. The goal is three times more calories from carbs than from protein, such as eggs + bagel; nuts + dried fruit; milk + chocolate flavoring; chicken + rice. With hard work and optimal fueling, you should see changes in your physique. But take note: The amazingly buff bodies in muscle magazines can be deceptively photo-shopped. Muscles do have a genetic limit and you cannot completely redesign your body (without steroids or plastic surgery, that is). P.S. Few people can achieve the “perfectly buff” body while enjoying a normal lifestyle. I encourage you to strive for an excellent body. Excellence is way more attainable then perfection. The high price of looking buff often interferes with meaningful relationships with people who likely could care less about how you look. Your best friends should love you from the inside out, not because of your looks. Nancy Clark, MS, RD CSSD (Board Certified Specialist in Sports Dietetics) counsels active people at her private practice in Newton, MA (617-795-1875). For more information, enjoy reading her Sports Nutrition Guidebook and food guides for marathoners, soccer players, and cyclists. They are available at www.nancyclarkrd.com. Also see www.NutritionSportsExerciseCEUs.com for online education.

15 The RUNDOWN - June 2015 New Energy Tidewater Striders Youth Running Group Head Coach: Angelo Celesia [email protected] 288-7715 Youth Grand Prix 2015 New Energy Spring Training In June and July, the events are as follows: Track Training for AAU and USATF events 5K Grand Prix Joliff MS: Weds 6-7pm until the end of track season 6/6 - OK5K Alternate: Great Neck MS 7/4 - Independence Day 5K Mon 6-7pm thru the end of June 7/28 - Memorial Scholarship 5K Virginia Beach Training Site: 1 Mile Grand Prix Tuesdays/Thursdays 5-6pm 6/6 - OK5K Training ends week of 6/15 Mount Trashmore (Kid’s Cover) The complete schedule, current standings, and rules are available [email protected] online. Suffolk Training Site: 2015 Camperships - LAST CALL Monday/Thursday 5:30-6:30pm Tidewater Strider youth members planning to attend a running Training ends week of 6/15 camp this summer may apply for a club campership for partial Sleepy Hole Park camp tuition reimbursement. Requests should be sent no later [email protected] than June 15th to Dan Edwards by email [email protected] with the following information: Norfolk Training Site: Thursdays 6 – 7 pm Name: Lake Wood Park Date Joined Striders: [email protected] Last three Strider races run: Chesapeake Training Site: Name & dates of camp you will attend: Monday/Wednesday 5 – 6 pm Training ends week of 6/15 Bells Mill Park [email protected] Peninsula Training Site: Mondays 5:30 – 6:30 pm Training ends week of 6/15 Sandy Bottom Nature Park Meet in the first parking lot inside the HRC Pkwy entrance [email protected] P .O .W .E .R . Training Site: Tuesdays 6:15-7:15 pm Final Practice June 16th Ben Werve led the Great Neck Middle School in taking 7 of Larkspur Middle School in Virginia Beach the top 16 places in the mile. The points scored in the mile Coach Todd were key to helping the boys team win the City Champion- [email protected] ship for the first time. Photo courtesy of Eileen Werve Guidelines for P.O.W.E.R Family Training • A parent or caregiver MUST accompany each child for the entire practice sessions. • Athletes can be either on foot or in a jogger stroller; whatever works best for the parent and child. We want every child to feel like they are part of “the team” and know the importance of parental involvement. Stay Connected, Click Button below • We recommend wearing comfortable seasonal clothing and to get all the New Energy Links! running shoes or proper orthotics (parents and caregivers or visit http://www.liveanswer.cc/newenergy/ as well, as YOU WILL BE ACTIVELY PARTICIPATING NewEnergy.html WITH YOUR ATHLETE(S). • Please bring a water bottle marked with your child’s name and, if you’d like, a beach towel or yoga mat for use during our stretching exercises. • Parents, please secure all inhalers and Epi-Pens 16 The RUNDOWN - June 2015 “Healthy Running” - Running in the Heat By Sam Wittenberg We had a pleasant spring, but June is here with the heat and humidity. This month’s “Healthy Running” will review how heat affects running and performance, the range of exertional heat illness, and steps to take to enjoy safe running in the coming months. During running, we maintain our body temperature by balancing the heat we generate against the heat we lose to the environment. We reviewed this in “Running in Cold Weather” (Rundown Dec 2014 http://www.tidewaterstriders.com/rundown/dec14-189.pdf). Muscular contraction during running generates heat. Of the calories burned during running, 25% goes toward motion while the remaining 75% generates heat. We transfer heat to our surroundings by conduction (air touching warmed skin), convexion (air flow moving warmed air away), radiation (heat energy moving to the surroundings), and evaporation (heat needed for perspiration to dry from skin). Higher air temperature limits radiation, conduction, and convexion, and high humidity limits evaporation. When heat production outpaces heat transfer to the surroundings, body temperature rises. Heat related complications during running are a spectrum of 3 conditions: exertional heat cramps, exertional heat exhaustion, and exertional heat stroke. Exertional heat cramps are painful spasms of muscle after strenuous exercise. It is not an uncommon occurrence during long distance races. Muscle cramping occurs suddenly in the legs, arms, and abdomen. The affected muscles cramp tightly and pain may be excruciating. Portions of the muscle contract as others relax, giving the impression that the cramping wanders. Most episodes last 1–3 minutes, though ongoing cramping of a series of muscles can last 6–8 hours. Risk factors include muscle fatigue, body water loss, and large sweat sodium losses. There may be a genetic predisposition in some individuals. Treatment includes rest, stretching, and ingestions of salty foods or fluids, such as 1/8–¼ tsp table salt added to 300-500 ml of sports drink. A runner with prolonged cramping should be evaluated for hyponatremia as a possible cause. Most runners with exertional heat cramps are able to resume the same day, though some benefit from a day off after treatment. Exertional heat cramps can be prevented by increasing salt intake in foods and fluids such as soups, tomato juice, salted snacks, and using table salt. Exertional heat exhaustion is the inability to continue to exercise. It is the most common heat related disorder and occurs in the setting of high heat/humidity along with increased exercise duration and effort. Signs are fatigue and weakness, elevated pulse and respiration, low blood pressure, and appearing sweaty or pale. Other symptoms may include headache, dizziness, chills, “goose flesh”, nausea, vomiting, diarrhea, irritability, and decreased coordination. Rectal temperature, if taken, is below 104°F (40°C). Risk factors include inadequate fluid intake and a body mass index of greater than 27. Treatment includes moving to a shaded or cooler area, removing excess clothing, elevating legs, rest, and getting adequate fluids. Oral fluids are preferred. Runners cared for at a race medical tent may receive IV fluids depending on their vital signs and may receive cooling measures if rectal temperature is elevated. If recover is prompt, runners should continue adequate rest and hydration for the remainder of the day, and may return to running in 24-48 hours. Those who responded slowly to care should follow up with a physician before resuming running. They will often have residual symptoms of headache and fatigue and will benefit from 2-3 days of rest from running. It should be noted that exertional heat exhaustion effects running performance in the subsequent days, and the affected runner may report increased perceived effort or impaired endurance for several workouts. Such runners benefit from taking 1 week off from running to recover. Exertional heat stroke is the most severe of the heat related illnesses, is life threatening, and is a medical emergency. It is defined as a core body temperature of greater than 40°C (104°F) along with central nervous system disturbance and organ failure. Risk factors include strenuous effort in a hot environment, lack of heat acclimatization, and poor physical fitness. However, highly trained and heat acclimatized runners can develop exertional heat stroke as well. The risk is greatest when the wet bulb globe temperature is greater than 82°F (28°C) and running effort is greater than 75% of VO2max) and/or strenuous running that lasts longer than 1 hour. Symptoms can include disorientation, confusion, dizziness, irrational behavior, irritability, headache, incoordination, profound fatigue, vomiting, diarrhea, delirium, seizure, and coma. Thus, change in personality and behavior is the key sign to recognize and to trigger care at a medical tent or a call to EMS. Treatment of the affected runner includes immediate whole body cooling such as cold water immersion. In the medical tent setting, the likelihood of full recovery depends on rapid lowering of the body temperature before the runner is transported to the ER. For runners who are treated for exertional heat stroke, the following return to run recommendations are proposed: 1) refrain from running for at least 7 days after release from medical care, 2) arrange for follow up care, repeat exam and labs (including muscle enzymes) in 1 week, 3) and when cleared, return to exercise in a cool setting and take 2 weeks to acclimatize and gradual return to effort. The most important step to take to prevent heat related complications during running is to take time to adapt to the heat and humidity, a process called heat acclimatization. This involves several runs in hot conditions at slower pace and easier effort. As noted above, running feels slower and fatigue comes on more quickly when running in the heat until this adaptation occurs, and listening to your body and adjusting your pace and effort are the key. Typically, a runner will benefit from runs of 30-60 minutes every 2-3 days over a period of 2 weeks, though some of us adapt in 10 days while others may take up to 3 weeks. You may want your first 2 runs to be shorter than usual. This adjustment to running in the heat is supported by adequate recovery between runs, including adequate fluid and salt intake, adequate calories, and adequate sleep. We burn more glycogen when running in the heat, and recovery foods with carbohydrate are especially important. During this phase, your systems will adapt by increasing blood volume, increase your rate of sweating, and decrease the salt content of sweat, all geared toward maintaining fluid status and improving your ability to lose heat through evaporation. Adaptation will be slower if one runs less often than 3 days apart, and you can lose all of your acclimatization if for any reason you are not running for a week or more. 17 The RUNDOWN - June 2015 Even after you allow for a period of acclimatization, there are steps to take to run safely in the heat. Wear light clothing made RRCA Notes of technical wicking microfiber material. Run in the cooler times With the heat of summer just beginning it might seem crazy to of the day and, if possible, the less humid times of the day. If bring up a September event but now is the time to begin planning th th you are doing speed work, gauge your workout by your effort for the 10 Annual RUN@WORK Day and 4 Annual RUN@ and not just by time. On our particularly hot days, it may be School Day on September 18. The goal of RUN@WORK and beneficial to decrease the intensity or duration of intervals and to RUN@School Day is to encourage adults and children to get increase the recovery time between intervals. To stay hydrated, 30-minutes of exercise each day, in accordance with the Physical weigh yourself without clothes before and after a 1 hour run to Activity Guidelines for Americans, either before work/school, determine your sweat rate per hour and thus your rate of drinking during lunch, or immediately following work/school. The RRCA fluids (see Rundown Mar 2015 “Hyponatremia and the Risk of provides a planning kit and promotional materials for both events. Overhydrating”). Although not directly a heat illness, remember The spring issue of Club Running, the print newsletter of the to use sunblock! And remember that heat stress is cumulative: RRCA, should have already arrived in your mail box but if it take an extra recovery day if you had a particularly difficult run didn’t, you can get the online version. and avoid having the next run feeling just as bad. If you know runners active in their RRCA clubs in these states: Sam Wittenberg, MD is a member of the Tidewater Striders and Alabama, Kentucky, Missouri, Upstate New York, and North 2-time Boston Marathon finisher. He is a primary care sports Carolina, Kentucky, Missouri, Upstate New York, and North medicine physician and coordinator of running medicine services Carolina, please tell them about the opportunity to become an at Virginia Institute for Sports Medicine in Virginia Beach. http:// RRCA State Rep. www.vismmd.com. Runners can make appointments for general Each year the RRCA provides printed copies of the annual report medical needs or care of running injuries by calling 422-8476. to RRCA Convention attendees. The RRCA is pleased to share the digital copy of the 2014 Annual Report of the RRCA with our members. Enjoy this Storify, which uses tweets, Instagram pictures, and Facebook posts tagged with #rrcaconvention to recreate some of the sights and scenes from the RRCA’s 57th Annual National Convention in Des Moines. Stay connected to the RRCA by liking them on Facebook and following them on Twitter and Instagram.

Striders Award $20,000 in Scholarships The Tidewater Striders are excited to announce the 2015-2016 Scholarship Awardees. $20,000 in scholarship money is being provided to eleven runners to assist in their continuing education. These scholarships are funded by money raised during the Memorial Scholarship Run and the Tidewater Striders Annual Turkey Trot. Please support these events so that we can continue to support our local runners as they pursue their running careers and knowledge after high school graduation. Current High School Seniors Pamela Edwards Memorial Scholarship $2,000 Allison Magnant VT Tom Bashara Memorial Scholarship $3,000 Grant Fabrizio Cornell Tidewater Striders Scholarship $2,000 Troy Rogerson UVA Tidewater Striders Scholarship $2,000 Madison Lee NC State Tidewater Striders Scholarship $1,000 Katherine Magnant

Current Collegiates Tidewater Striders Scholarship $2,000 Nicole Park Ole Miss Tidewater Striders Scholarship $2,000 Brent Coulter GMU Tidewater Striders Scholarship $2,000 Matthew Schwartzer Indiana Tidewater Striders Scholarship $2,000 Abigail Motley VT Tidewater Striders Scholarship $1,000 Daniel Read CNU Tidewater Striders Scholarship $1,000 Samantha Park Mary Washington

18 The RUNDOWN - June 2015 Tidewater Striders Training Sites Weekday Training Location: Gosport Tavern in Olde Towne Portsmouth- Days: Wednesdays Location: Great Neck & Seatack Recreation Centers Time: 6:30PM Coached Swim Workouts by Betsy Durrant & Distances: 5K Pace: All ability levels and paces Karen Mickunas Reason to run with us: Enjoy beer specials after the run Days & Times: Great Neck Recreation Center Weekend Training Location: Visitor’s Center of First Landing State Park Monday, Wednesday, & Friday 7:45 – 8:45 a.m. Days: Saturdays Tuesday & Thursday 7:00 – 8:00 a.m. Time: 7:00 AM Pace: All levels welcome! Distances: Varies. We run from 12 to 20 miles depend- Reason to swim with us: The only way to improve ing on training for marathons your swim split is to swim, so join us in the water for a Pace: Generally 9:30 miles coached workout. The cost is $4 per class; punch cards Number of runners: Varies. Ranges from 4 to 10 are available at the front desk. Reason to run with us: We run at a pace representa- Contact: Betsy Durrant ([email protected]) tive of middle of the pack marathoners and are a diverse Location: Great Neck Middle School Track group with discussions that include anything. We even Coached by Dai Roberts [email protected] discuss politics and religion. When: Tuesdays - Meet at FKS 5:45pm or Track 6pm Contact: Rich Hildreth @ 481-9027 or 377-4130 Reason to run with us: Multiple groups of different pace [email protected] runners. Training with similar paced runners provides Location: Final Kick Sports at Great Neck, VB mutual benefits for all. Days: Saturday morning Location: Group meets at Running Etc, 1707 Colley Time: 7:30 AM Ave., Norfolk. Distances: Long run in First Landing State Park Days: Tuesday and Thursday evenings Pace: All ability levels and paces Time: 5:30 PM. Number of runners: Anywhere from 30 – 60 runners Tuesday workout: 5-8 miles total interval distances Reason to run with us: Great social atmosphere with a range from 400 meters to 1 mile. The workouts are wide range of ability levels. located on a measured Graydon Ave.“street course” in Contact: Final Kick Sports 757-481-3400 West Ghent. Geared for runners with 5K pace of 5:30 to Sources for Group Workouts: 9:00 minutes per mile pace. Check the websites at www.finalkick.com, www.runningetc.com, Thursday workout: 6 to 10 miles. Training runs, tempo and www.meetup.com/hamptonroadsrunners runs, or depending on a group’s desires, just an easy run. Walker Training and Workouts Pace varies from 5:30 to 9:45 minutes per mile. The Strider Walkers hold many informal walks with various starting Number of runners: 15 to 30 points, distances and paces. If you’d like more information send an Reason to run with us: Improve your race times by e-mail to [email protected] running a structured workout and meet other runners with similar goals. The Tidewater Striders Training Sites column is Contact: Running Etc, 627-1500 designed to list training sites organized by Tidewater Strider members throughout the Southside Hampton Location: Running Etc at Virginia Beach, Regency Roads area. It complements information provided on the Hilltop Shopping Center, 1940 Laskin Road Suite 308 Tidewater Striders website. Provide info to newsletter@ Days/Time: Wednesday evenings at 5:30 PM. tidewaterstriders.com One Time Training Events may Training Run: 4 to 8 miles easy run also be listed. Pace: 7 to 10 minute mile Number of runners: 10 to 15 Reason to run with us: mid week run with a fun group Contact: Mark @ Running Etc, 491-2340

19 The RUNDOWN - June 2015 Membership Expirations - Check for your name!! If your name is on this list, your membership is due to expire shortly. You may renew online or mail in the application. Membership Expires June 1, 2015 - This is your LAST Rundown Lars Antoniszczak Luke Geabhart Dustin Mosher Katie Searing Josh Barnes Ava Grilliot Nicholas Mosher Noelle Searing Katie Barnes Gary Grilliot Jonathan Nobles Sheri Searing Jayden Bilger Lindsey Grilliot Luke Otto Carla Serex Kristen Bilger Monika Haguewood William Pardee Jim Sheeran Melony Blake Michael Harding Billie Perry Kelly Sheeran Mycala Blowe Emil Hasl Ashley Peters Matt Shoffstall Kimberly Branham-Blowe Amari Howard Corbin Peters Michelle Shoffstall Jay Colston Mariah Howard Gregory Peters Melissa Sinkiewicz Jenni Colston Bob Hudkins Jensen Peters Truman Skaggs Colleen Corcoran Diane Hudkins Kyle Peters Dwight Starks Hannah Corcoran Raymond Insley Dona Poole Amy Street Joe Corcoran Amee Johnson Michelle Pressley Ray Street Owen Corcoran Christopher Johnson Andru Redmond Jasmin Strickland Robert Jr. Curtin Emma Johnson Marcus Robbins Jeremy Templeton Brandon Dean Matthew Johnson Melissa Robbins Morgan Templeton Brett Dean Jay Jones Dolores Roberts Reagan Templeton Monika Dean Delia Kuhr Joseph Roberts Sophie Templeton Sierra Dean Matt Kuhr Adam Robles Spencer Templeton Glenda Dennison Carlos Liceaga Maria Robles Sunnie Templeton Herman Diener Isaac Martin Carson Rosenberry Zoe Templeton Shannon Diener Jonas Martin Connor Rosenberry William Verhappen Jessica Ernst Kimberly Martin Elden Saeger Ryan Willson Clifford Evans Phillip Martin Sarah Sawning James Wolfe Brandon Farmer Jamie Matthews Emma Searing Truitt Flippen Ashton McCormick John Searing Membership Expires July 1, 2015 Becca Adams Nicholas Henney Anne Reiner Brooke Adams Malcolm Higgins Ashley Schneider Bryce Adams Renee High Kiran Schneider Heather Adams Carolyn Jones Mark Schneider John Adams David Jones Mason Schneider Sarah Baker Diana Junco Micah Schneider Rena Berardi Leah Kaneta Shayden Schneider Daniel Bieber Marilyn King Brad Setzer Jennifer Bowden Winston King Gregory Shaffer Mike Brumbaugh Kristen Lawrence H.C. “Lawrie” Lawrence Smith Ryan Comerford Logan Moyer Jada Smith John Galler Steve Oglethorpe Destiny Spence Madison Galler Melissa Perry Rob Stanton Kathleen Handley Albert Popp George Steinfels Katie Harp Brittany Popp Donald Stoddard Duane Hart Robert Powell Matthew Zentz

20 The RUNDOWN - June 2015 Membership Expires August 1, 2015 - Christopher Adams Mike Gordon Kim Mitchell Sarah Schwartz Lynn Anderson Baylea Gunkel Maggie Mitchell Caroline Schwindt Natalie Ashcraft Kim Gunkel Oleg Mitchell Gabrielle Schwindt Susan Ashley Todd Gunkel Renee Mitchell Paul Schwindt Sheila Bailey Zoey Gunkel Muluye Muluneh Peter Schwindt Becky Bean Colin Hasty Andrea Murphy Rebecca Schwindt Rachel Bluemel Lauren Hasty Michael Murphy Sarah Schwindt Sheila Bowen Chase Hathaway Tom Murphy Shaun Schwindt Patrick Boyd Dennis Hebert Deborah Mustin Shaun Jr. Schwindt Michele Bryceland Lindsey Hemelstrand Mark Mustin Diana Scofield Harald Buchholz Scott Hemelstrand Dennis Myers Mona Sims John Bunn Theresa Holleran Jeannie Myers Nick Sims Donna Burger Jerome Imrich Lee Neiberger Amie Slevin Jim Burger Amanda Ingemi Robert Neiberger Kimberly B. Smith Jami Callahan-Brill Kevin B. Johnson Mike Nestor Erin Spare Rosie Chewning Hollis Keenan Stephanie Nguyen Jay Spare Sharon Cindrich Ann Kelly Amanda Pack Joshua Spare Ann Cleland Brendan Kelly Dayton Pack Theresa Spare Carla Cline Brianna Kelly Donavan Pack Katharine Sperandio Jennifer Concepcion Kirsten Kelly Michael Pack Scott Stakes Katie Cosimano Tim Kelly Reighan Pack Shirley Stephens Gerald Currie Tom Kelly Linda Palluch Amanda Stover Paul Danielsen Priscilla Kirsh Gary Perkins Dean Stover Don Davis David Klemt Wayne L. Phelps Jacob Tate Maggie Libby Davis Jay Kotchka Lawrence R. Phillips Jay Tate Stephanie Demarco Vernon Land Christopher Pieczynski Matthew Tate Susan Dillard Karen Lauderback Krissy Pieczynski Samantha Tate Nicholas DiLorenzo Madison Lee Matthew Pieczynski Khalif Thomas Caleb Doan Virginia Lisenby Melissa Pieczynski Meghan Timlin Conor Doan Linda Long Bill Price Chasity Tucker Lanny Doan Brandon Loyd Daniel Prochazka Matthew Tucker Rhonda Double Bryan Loyd Jennifer Prochazka Savannah Tucker Duffy Drum Jeremiah Loyd Dave Quirk Jacqueline Tugman Dave Edgerton Taylor Loyd Robert Rantanen Natalie Van Dyke Arlene Egan Allison Magnant Maddy Reed John Ventrice Richard Egan Katie Magnant Roxanne Reed Maureen Ventrice Tommy Egan Mary Ann Magnant Brian Rogerson Nicholas Ventrice Richard Eisel Christopher Martin Jake Rogerson Adam Vogel Teresa Eisel Eugene Martin Mark Rogerson Bill Volkman Mark Exley Richard Martin Mike Rogerson Tom Walsh Eddie Fissinger Tom McAnulty Tricia Rogerson Ronald Weaver Dirk Flemmer Colleen McCarthy Troy Rogerson Terri Weaver Karin Flemmer Ralph Mesisca Deborah Sagedy Emily Weber Mark Flemmer Kim Messenger Erin Sagedy Erica Whitfield Noel Flemmer Drew Midland Cecil Salyer Amy Wilda Roy Flemmer Doug Miller Sharon Salyer Joe Wilda Ryan Foster John Miller Naveen Saravanan Peter Zellner Kristin Fouyer-Martin Taylor R. Miller Cary Sawyer Linda Sunny Fox Alexander Mitchell Michael Schwartz

21 The RUNDOWN - June 2015 Attention Triathletes: Are you tired of placing in the middle of the pack? Are you tired of being passed by others with 60 plus written on their calf? Are you tired of being tired at the beginning of the run? Then I Have the solution for you..... The BULLY Ride Come join us - • We will hurt you • We will improve your bike handling skills • We will put you in pain • We will teach you to fix your flats • We will make you fast

When: Tuesday and Thursday 6pm Where: Great Bridge Cyclery Intersection of Fentress Rd and Centerville How Far: 40 Miles How Many: 10-15 riders in a pace line How Fast: 20-21 mph What is the fastest: 25+ mph You may get dropped (route sheets are provided or I will come and get you) If you survive and keep up to the end, we will run a short distance, followed by a beer break. Give it a TRI Information: [email protected] (373-6657)

22 The RUNDOWN - June 2015 Great Neck for Haiti 5K Dolphin Dash 5K May 1, 2015 - Virginia Beach, VA May 9, 2015 5K Finishers: 134 Virginia Beach, VA Race Summary & Highlights: 5K Finishers: 144 Overall awards were not presented at this evening race. However, Strider Ben Werve Volunteers finished first overall in 17:27 to win the 13- Rick Brown Volunteers 18 Age Group. Sharon Brown Bryan Breeden Strider Bill Price, better known as Dr Fast, Dan Edwards Sharon Brown won the 50+ age group in 21:32. Susan Sue Edwards Steve Shapiro Snead and Sunny Fox took second and Jan Yerkes third respectively in the 50+ women. Complete results are available at TidewaterStriders.com Race Summary & Highlights: After being a closed race for the Ocean Run for Independence Lakes Community, this year the race was May 2, 2015 - Virginia Beach, VA open to all comers. However, there were special categories for each class and staff. 5K Finishers: 160 Mile Finishers: 25 John Karus was the top finisher in 18:48. Race Summary & Highlights: The top Strider was Steven Armitage in The top finisher was Strider Ryan Foster in 19:15. Brooke Harrison was first among 16:56; he was followed by Howie Hodapp Volunteers women in 21:24. The top female Strider in 17:37. The top women were 15 year old Bryan Breeden was Wendy Rafferty. Reagan Reeves in 21:55 and 14 year old Rick Brown Destiny Kinka in 22:40. Complete results are available at Sharon Brown TidewaterStriders.com Other Striders taking their age group in the 5K include Meghan Timlin in 26:53, Jennifer Cowell Marie Price in 29:30, Carolyn Harrison in Dan Edwards 25:10, Sharon Weeks in 26:16, Jack Van Don Green Straten in 21:09, Dwight Starks in 21:48, Pete Gibson in 17:41, David Harrison in Jan Yerkes 23:23, and John DiCarlo in 25:40. Young Striders were impressive in the Mile. Hunter and Cody Aldridge both won their age groups by large margins. John Mitchell ran a 6:19 for his first place age group finish. Nakira Williams finished in 7:25 to take first place honors. More Mile age group wins for Qiana Boyd in 6:09 and Betsy Pollard in 5:42. Complete results are available at TidewaterStriders.com JFS Run, Roll or Stroll May 3, 2015 - Virginia Beach, VA 8K Finishers: 65 5K Finishers: 87 Mile Finishers: 212 Race Summary & Highlights: Chris Stock ran a quick 8K, 28:27, to win the overall title. Brooke Sheetz-Harrison Volunteers won the female side in 35:07. The second Bryan Breeden female was Strider Katie Harp in 37:44. Rick Brown Qiana Boyd’s training paid off in May On the 5K side, Chad Dorsk won in Sharon Brown with multiple good showings at events 19:33. The top Male Walker was our own ranging from 3/4 mile to 5K. She trains President Steve Shapiro in 35:55. Top Dan Edwards on the track at Great Neck Middle females were sisters Lily and Amella Berz. School. Strider Pauline Ely was first among 60+ women. Photo courtesy of Tiffiny Ashley In the mile, 7-year old Ethan Konikoff finished first in 6:26. Complete results are available at TidewaterStriders.com 23 The RUNDOWN - June 2015 Run on the Wild Side Blue-Gray 5K May 9, 2015 - Norfolk, VA May 15, 2015 5K Finishers: 160 Windsor, VA Race Summary & Highlights: 5K Finishers: 144 An annual fundraiser for Lee’s Friends, this race starts at the zoo and goes through the Volunteers neighborhoods surrounding the Norfolk Rick Brown Volunteers Zoo. Eric Cowell Rick Brown Runners from the Peninsula crossed the Jennifer Cowell Sharon Brown water to take the top 3 male spots. They were Todd Kessler of Newport News in Jim Dare Dan Edwards 17:47, Mathew Cheruiyot of Williamsburg Dan Edwards Sue Edwards in 19:16, and George Fiscella of Newport Sue Edwards News in 19:42. Race Summary & Highlights: Don Greene The top female was also from the Peninsula; Striders provided timing services for this Emily Honeycutt of Williamsburg ran a inter-school competion at Windsor High 22:09 to take top honors. Julie Hicks of Norfolk followed Emily in 22:26. Third female School. overall was Strider Jennifer Gildea in 22:43, Laura Maloney in 22:54, Complete results are available at Striders that won their age group include John Searing in 22:59, Bill Price in 21:38, Jenny TidewaterStriders.com Spivey in 23:37, and Carolyn Harrison in 25:20. Complete results are available at TidewaterStriders.com Run for the Ranch Valor Run May 25, 2015 May 17, 2015 Chesapeake, VA First Landing State Park, Virginia Beach, VA 5K Finishers: 184 5K Finishers: 65 10 Mile Finishers: 130 3/4 Mile Finishers: 21 Race Summary & Highlights: The top 2 males in the 5K were David Behnke of Chevy Chase, MD in 24:34 and Volunteers Volunteers Jose Llavona of Virginia Beach in 25:03. Bryan Breeden List not ready at Press time but probably the normal suspects. For the women it was Heather Barackman Rick Brown of Woburn, MA in 25:38, followed by Dan Edwards Antonia Hernandez of Virginia Beach in Race Summary & Highlights: 28:40. The partial trail 5K was won by Strider In the 10 Mile, Strider Ryan Carroll won in 1:01:08; he was followed by new Strider, Ryan Carroll in 16:10. He was followed by Jared Blatsioris in 1:07:22. For the women Teresa Allman was first in 1:10:45; she was fellow Strider Josh Spare in 17:15. Robert followed by Morgan Anderson in 1:14:52. Dintermann of Moyock, NC took the third sport in 17:51. For the women, New Energy Striders that won their age group in the 5K include Alan Manzie in 36:01. 10 Mile age Runner Qiana Boyd took the top spot group winners include Berek Dostie in 1:10:24, Michael Villani in 1:15:37, Tom Randolph in 22:08. She was followed by Summer in 1:28:27, Susan Sheets in 1:29:03, and Yvette Ferguson in 2:07:30. Bronco and Rosanna Martinez in 22:34 and Complete results are available at TidewaterStriders.com 22:52 respectively. Strider 5K age group winners include Corey Woffod in 18:33, Martin Snyder in 21:48, Stephen Scudder in 37:49, Noelle Searing in 31:23, Caitlynn Melanson in 24:04, Melanie Mitchell in 24:22. For the 3/4 Mile run, Strider Konor Rafferty finishe first in 4:35. The first Female Striders was Qiana Boyd in 5:01. Top Striders in Hunter Aldridge and Betsy Pollard fin- their age group include Blaine Dorough, ished 1-2 in the Run for Independence Mile at Independence Middle School. Complete results are available at Picture courtesy of Lou Pollard TidewaterStriders.com 24 The RUNDOWN - June 2015 Elizabeth River Run May 23, 2015 - Portsmouth, VA Approx 5.7 Mile Finishers: 610 Mile Finishers: 33 Race Summary & Highlights: What a week for ERR. Deterioration along the Portsmouth Seawall made it unsafe for Volunteers the race so last minute course changes were Friday - Packet Pick-up required. After the changes were made, Hartley Dewey early on Saturday morning, a med-evac helicopter was scheduled to land at Naval Buddy Levitin Hospital helicopter pad. Most last minute Betty Brothers changes to the course were required. The Dick Brothers course modifications left the course short of a 10K by about half a mile. At least Debby Sagedy everyone ran the same course and everyone Erin Sagedy probably PR’d. Rick Brown The Striders captured the Age Graded team Mel Williams contest over the CRR/PTC team. Complete results are available on the next page. Saturday - Race Day The top three male finishers were Philemon Rick Brown Kimutai, Corey Baster, and Howie Hodapp. Sharon Brown In fourth place was Tidewater Strider Master runner, Pete Gibson. Pete did win Brian Breeden his age group. The top three females were Don Greene Octavia Rinehardt, Elizabeth Knize, and Kevin Bilms dons his patriotic gear for Virginia Davis Carmen Baxter. ERR on Memorial Day weekend. Sam Wittenberg Other Strider age group winners include Jared Blatsiorius, Strider webmaster Amiele Barakey Steve Speirs, Glen Logan, New Energy Betty Brothers Coach Angelo Celesia, Chris Catoe, Ann- Dick Brothers Germaine Danz, Nancy Delaney, Carolyn Harrison, Susan Snead, Bettery Brothers, Charlie Goodwin and Pauline Ely. Chuck Lollar New Energy runners dominated the mile. Mel Williams The top three finishers overall were Betsy Ron Jones Pollard in 6:33, Caitlynn Melanson in 6:40, and Qiana Boyd in 6:47. The top three male Jeannine Jones finishers were also New Energy runners, Debbie Sagedy finish 1-2-3 were Kolton Moseley, Joshua Erin Sagedy Miville, and Jalen Jones. Wallie Polinski The top walker was Strider Scott Stakes. The top female walker was Anne Curtis. Bob Curtin, Jr Complete results are available at Steve Shapiro TidewaterStriders.com Buddy Levitin Jim Dare Antonio Garuo Malcolm Higgins and Dwight Kane sport old school ERR shirts. Both wore the oldest ERR tees they could find - 1983. That year was not the first ERR but pretty close.

25 The RUNDOWN - June 2015 Striders Defeat CRR/PTC at ERR in Age-Graded Competition 1. 873.96 TIDEWATER STRIDERS (87.40) 2. 859.40 PTC/CRR (85.94) ======1 102.55 Pete Gibson 1 92.95 Karla Havens 2 97.10 Betty Brothers 2 92.02 Ben Dyer 3 91.30 Steve Speirs 3 90.70 Andrew Cutler 4 89.05 Jon Leiding 4 88.36 Paul Pelletier 5 85.88 Susan Snead 5 86.11 George Fiscella 6 84.88 Tom Murphy 6 82.99 Joe Day 7 82.14 Vincent Ortiz 7 82.78 Robert Wright 8 80.98 Nancy Delaney 8 82.11 Patricia Travis 9 80.89 Daniel Shean 9 81.92 David Lockard 10 79.19 Andrew Hoffer 10 79.46 Thea Ganoe 11 (79.04) Bill Price 11 (78.38) Ryan Doupe 12 (78.18) David Phillips 12 (76.99) George Nelson 13 (77.49) Bob Brunner 13 (74.14) Joseph Verdirame 14 (77.12) Lisa Armistead 14 (70.77) Dan Hurley 15 (75.49) Dwight Starks Led by an outstanding performance from the legendary Pete 16 (75.44) Gene Edwards Gibson, the Tidewater Striders managed to defeat a combined 17 (75.24) Gary Searcy Colonial Road Runners/Peninsula Track Club team in age graded 18 (74.95) Michael Register competition 87.40 to 85.94. Scoring this year’s shortened ERR 19 (74.08) Jennifer Gildea course as a 10K resulted in some extremely high point totals (and 20 (72.41) Laura Maloney a few “10K” PRs) with the Striders coming out on top. Many of 21 (67.65) John Stephens this year’s team also grabbed individual awards.Scores from both 22 (67.00) Rhonda McEntee teams are shown above. The top ten finishers on each team score.

Race Walking in the Virginia Senior Games, Part I By Jordan “Buddy” Levitin Founded in 1953, the mission of the Virginia Recreation and Park Society is to promote an interest in parks and recreation through wellness programs leading to healthy lifestyles. To support its mission, in 1978 Virginia became the fourth state to endorse statewide competition in what now includes nineteen events qualifying for the National Senior Games held every two years. National Senior Games were held in Hampton Roads in 2003. Bronze, Silver and Gold medals are awarded to male and female finishers in five year age increments beginning with age group 50-54. The venue for Virginia Senior Games (VSG) is usually held at the same location for three successive years. Track and Field events take place on the last two days of the games on a high school or college 400 meter track with available facilities. The 2015 VSG were held at Pomoco Stadium on the campus of Christopher Newport University in Newport News under the direction of the City of Newport News Parks, Recreation and Tourism Department. Parks Director Jeff Sykes and Senior Games Director Nickie Wills were attentive to every detail. Results of each event were made available in a timely manner. Six men competed in the 5000 meter race walk at 8:00 a.m. on Saturday, May 16. It was the first track event of the day. Peter Blank, Annandale, finished first overall in the men’s division, AG 60-64, in 33:03.48, followed by Thomas Augustine, Woodbridge, M65-69, first in his age group and second overall with a time of 35:03.48. George Fenigsohn, Poquoson, M65-69, finished second in the same age group with Augustine and third overall in 35:31.00. A larger field competed in the 1500 meter race walk, which required separate heats for men and women. Three women competing in AG 55-59 took Gold, Silver and Bronze medals, respectively: Katherine Good, 10:35.87; Marian Davis, 10:51.61; Linda Kelly, 12:59.43. Blank, Augustine and Fenigsohn repeated Gold, Silver and Bronze performances in the men’s division of 1500 meter race walk with finishing times of 9:27.21, 9:48.00 and 9:53.79, respectively. The highlight of the day occurred in the women’s division of the 1500 meter race walk. In 2014, Ruth Thompson, Church Road, VA, age 94, had pre-registered, but appeared in a wheel chair and was unable to start. This year, however, she showed up raring to go, and in age group 95-99 crossed the finish line in 17:19.13. In the history of race walking in the Virginia Senior Games, Ruth became the first race walker, male or female, to compete at that age. In next month’s e-Rundown, Part II will feature VSG record holders in every age group for which records are available. 26 The RUNDOWN - June 2015 Striders on the Road by Steve Scudder If you’ve been racing on the road, please let Steve know for running events. E-mail your name, race name, location, date and your results to [email protected] for running events If the full results are available online, please provide that link so that other Striders might be identified. This is a great opportunity to let Striders know about other events out of the area. When sending in your results, please consider including a little write-up about your experience. If you’re a new or recently renewed Strider and we omitted you in the “Striders on the Road,” it’s probably due to the membership data Steve had available this month. We apologize. New River Marathon Dances with Dirt Gnaw Bone Marine Corps Historic Half May 2, 2015 - Boone, N.C. Half Marathon May 17, 2015 - Fredericksburg, Va. Eric Hunley 4:57:17 May 9, 2015 - Nashville, Ind. Jared Antevil 2:04:04 http://www.newrivermarathon.com Roy Blakeburn 2:31:38 Roy Blakeburn 2:10:22 http://danceswithdirt.com/gnawbone- Bruce Bradley 3:16:03 Frederick Runfest home Renee Britt 2:51:23 May 2 & 3, 2015 - Frederick, Md. Viviene Galasso-Alexander 2:21:15 Half Marathon Yuengling Nags Head Woods 5K Bridgette Grogan 2:51:22 May 9, 2015 - Kill Devil Hills, N.C. John Carroll 2:31:12 Susan Hagel 1:58:36 Joshua Ellis 1:54:02 John Carroll 38:08 Frank Nixon 1:57:07 Steven Oglethorpe 2:20:41 http://www.nagsheadwoods5krun.org/ Samantha Nixon 2:43:51 5K Tinker Bell 10K & Half Marathon Nan Park 2:04:28 Rhoda Carroll 39:04 May 9-10, 2015 Sammi Park 1:52:02 http://www.frederickrunfest.com/ Susan Snead 2:20:48 Disneyland; Anaheim, Calif. Thanks to Mettle Events for their assistance with Terence Toatley 2:00:35 the results. Pixie Dust 10K Half Matthew Zentz 1:53:04 Blue Cross Broad Street Run Brittany Brown 1:45:19 3:12:27 http://www.marinemarathon.com/ Kendrick Brown 49:31 3:12:22 10 Miler Historic_Half.htm Margaret Sawyer 1:37:17 3:13:43 May 3, 2015 - Philadelphia Pa. Rite Aid Cleveland Half Michele Bryceland 1:04:46 Half Marathon Maryanne Grado 4:02:09 Marathon & 5K Hollie (Heimer) Sick 1:05:39 Holly Vance 2:40:06 May 17, 2015 - Cleveland, Ohio http://www.broadstreetrun.com http://www.rundisney.com/results/ 5K Half Dick’s Sporting Goods tinker-bell-half-marathon/2015/ Dwight Starks 22:33 2:05:25 http://www.clevelandmarathon.com Pittsburgh Marathon Horse Capital Marathon & Half May 3, 2015 - Pittsburgh, Pa. Marathon Haven 8K Run Michael Brumbaugh 4:03:09 May 16, 2015 - Lexington, KY. May 23, 2015 - Charlottesville, Va. Christina D’Amico 4:33:48 Susan Hagel 38:05 Bert D’Amico 5:53:55 Marathon http://www.pittsburghmarathon.com Bonnie Lewis 4:30:49 PNC Speed Street 5K Half Marathon May 23, 2015 - Charlotte, N.C. Richmond Half Marathon Lynn Dove 4:22:56 Rhoda Carroll 38:51 May 9, 2015 - Richmond, Va. http://www.horsecapitalmarathon.com Stephanie Harris 3:06:02 Bolder Boulder 10K Shelia Johnson 1:57:28 (3 A/G) May 25, 2015 - Boulder, Colo. http://www.halfmarathons.net/virginia- Billy Edwards 35:42 (3 A/G) race-13-1-richmond-half-marathon- http://www.bolderboulder.com/ 10k-5k/

Kinetic Half May 9, 2015 - Lake Anna State Park - Spotsylvania, VA 1.2 Mile Swim - 56 Mile Bike - 13.1 Mile Run Swim T1 Bike T2 Run Finish Thomas Randolph 44:05 4:36 2:51:32 2:22 2:00:22 5:42:56 3rd AG Gene Bachman 43:00 3:58 2:53:22 2:01 2:10:32 5:52:52 Vincent Ortiz 38:55 3:30 2:33:20 2:38 1:39:10 4:57:31 Jami Callahan-Brill 36:25 2:58 2:56:15 1:53 2:08:25 5:45:55 3rd AG A hardy group of Striders conquered an early Mid-Atlantic Triathlon at Lake Anna. In the picture from left to right are Vince Ortiz, Jami Callahan-Brill, Tom Randolph, and Gene Bachman. Despite Vince’s PR he was just off the podium - tough age group. Photo courtesy of Carole Bachman 27 The RUNDOWN - June 2015 Special Discounts for Tidewater Striders Chesapeake: RUNDOWN Ad Chesapeake Foot & Ankle Ctr. Massage Discounts - 20% Discount for 10% Discount 436-5824 massage therapy. Two Locations in Virginia Rates Beach - 34th Street at the Oceanfront, and Great Bridge Cyclery Inlet Fitness - Great Neck. Monthly advertising rates are as 10% Discount Parts & Accessories, 482- Tamara Vandelinde 757-615-3782 5149 [email protected] follows for Striders: Norfolk: Integrative Message Therapies, 575-3044 Full Page...... $75.00 Brian D. Deutsch, MD, 10% Discount $10.00 Discount on all therapeutic massages Half Page...... $50.00 Freedom Ford, Call 583-3673 for details New Balance Virginia - Hilltop East 10% Discount 433-0100 Quarter Page...... $35.00 Running Etc. - Ghent (See ad in this issue) Running Etc. - Regency Hilltop (see our ad Eighth Page...... $20.00 in this issue) Mediation Center of Hampton Roads, 10% off of Mediation Services and Train- Cayce/Reilly School of Massotherapy Monthly advertising rates are as ing, 624-6666. Student Clinic 457-7146 - Student mas- follows for Non-Striders: sages ~ $20.00; Other services (Reflexology, Ghent Chiropractic - complimentary massage/facial) ~ $5.00 off with Tidewater Full Page...... $90.00 first day services (including consultation, Striders ID examination, x-rays (if needed) 622-1222 Half Page...... $60.00 Shorebreak (Pizza, Sports & Billards) Newport News: 10% discount to Striders, not to be combined Quarter Page...... $45.00 Runner’s Source 223-4970 15% discount with any other specials or coupons. on non-sale in stock inventory. 481-9393 Eighth Page...... $25.00 Virginia Beach: Sterling Meadows Kennel - 471-0040 Flyers (8.5”x11”)...... $50.00 Athlete’s Foot 10% off boarding/supplies - does not include Salem Crossing Shopping Center - 2085 pet food - Must present Strider membership 5% Discount for 6 months Lynnhaven Parkway 10% discount on card. shoes and apparel to card carrying mem- 10% Discount for 12 months bers of the Tidewater Striders. Therapeutic Massage - Allison Thomas 10% discount 285-6411 Cosmo’s Corner. Cage Free Doggie Foot Reflexology- 757-430-2526 or e-mail To advertise in the RUNDOWN, Daycare and Boarding. 10% discount to [email protected]. 10% discount for members Tidewater Striders on all purchases please contact Ada Lester, ada@ (daycare ,boarding and retail items) Wells Therapeutics, Inc. - 490-9488 TriDuo.com cosmoscorneronline.com Massage therapy in Mount Trashmore area 10% discount on all therapeutic massage. Conte’s Bicycle & Fitness Equipment Zen Hot Yoga. - 757-288-9142 $25 discount Ads should be in a pdf, .tif or .jpg 491-1900 Also, Norfolk, NN & Richmond off 1-month unlmited package or $75 off format . All ad copy is due by the a 3-month unlimited package. http://www. Dynamic Health Services - Free consult for zenhotyogavb.com/ 20th of each month. Striders. www.DynamicHealthServices.org 757-639-3153 Various Locations In Motion Physical Therapy and Sports Final Kick Sports - 10% off shoes and Performance. apparel 10% off VO2 Max testing - www.Bonsec- oursinmotion.com First Colonial Chiropractic 496-4956 Duck, NC Strider Apparel Free Exam. Necessary x-rays included Outer Banks Running Co. and more.. with one paid treatment. 10% Discount 252-255-5444 New Life Chiropractic Other Locations Visit A $160 value for $50. would like to offer Lifetime Running and Fitness striders a consultation, Exam, report of 10% on all training programs, 703-975-1605 findings and first chiropractic treatment for www.cafepress.com/striders just $50. Dr. Mike Geheren 757-222-0910 SportsLegalForms.com - 20% discount - use code “STRIDERS”. HDK Cycles - Kempsville 424-6151 15% parts and accessories Race Discounts Hybrid Academy of Martial Arts - Corrigan Sports Events which include (Scores Plaza) Receive a free one week Frederick Running Festival, Baltimore trial on Muay Thai Kickboxing or Submis- Running Festival and more. Enter code sion Grappling 490-6906. runclub14 at checkout to receive 15% off Striders Tweet your entry. Visit events at Corrigansports. com Follow the Tidewater Striders

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

28 The RUNDOWN - June 2015

Save Time & Paper & $$$$ Membership Application Sign Up Online @ Tidewater Striders Running Club TidewaterStriders .com 1585 Lake James Dr. Questions or Changes Virginia Beach, VA 23464 Our 40th Year of Call / Email 757 270-0285 Running Hampton Roads bobbrunner7@gmail .com

Name: (First, Middle, Last)______

Address (Include Apt. #)______

City______State ____ Zip______Phone Number (____) ______

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

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

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

3 + Family—Same Address ____ $30 ____ $50 Total $ ______Checks Payable to Golden Runner (any age/includes ____ $100 Not Available Tidewater Striders Entry into club-owned races) Note: Club is a 501c3 nonprofit; donations, not dues, may be deductible

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

Apply online or mail check & application to: Send address or email changes to Tidewater Striders Membership bobbrunner7@gmail .com 1585 Lake James Dr. NOTE: CURRENT EMAIL ADDRESS REQUIRED TO RECEIVE NEWSLETTER Virginia Beach, VA 23464-6750 Questions ???? Call 757 270-0285

strider app

29 new energy flyer

new energy app

PLAN TO JOIN the Tidewater Striders' New Energy Youth 2015 Running Team New Energy is an informal youth group training together to improve their times in road races as well as their performance in track and field and cross-country events sanctioned by the USA Track and Field (USATF) and AAU. Motivations vary from those who simply enjoy running, to those who are goal oriented and recognize the need to train in order to perform well in races. With its group approach to running practices, New Energy provides a fun, sociable forum for running preparation and development.

New Energy welcomes all youth runners, ages 6-16, regardless of ability. Practices are informal, and participants are encouraged to attend as many as possible. Runners must have a good pair of running shoes to avoid injuries. Uniforms, Warm ups and other gear can be purchased, but are optional. Membership in the Tidewater Striders is required by the third practice in order to participate in sessions and compete on a team basis in Track and Relay teams. The cost is $12.00 per year or $18.00 for two years. The Team participates in road races held in the Tidewater area, which are part of the Youth Grand Prix 1-mile and 5K series and are sponsored by local organizations such as school PTAs. Check race flyers for specific information by visiting www.tidewaterstriders.com . A New Energy Team race schedule will be part of the program and can be found under ‘Youth Programs’ on our Web Site.

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

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

New Energy Team Training - Tuesdays /Thursdays, from 5-6 p.m., at Mt. Trashmore (Kid's Cove area facing South Blvd.), beginning Tuesday March 3rd , 2015. Visit www.tidewaterstriders.com under ‘Youth Programs’ for our race and training calendar.

Suffolk Training Site: Starts Mar 2nd - Sleepy Hole Park, Monday/Thursday 5:30-6:30 pm [email protected]

Norfolk Training Site: Starts Mar 5th - Lafayette Park, Thursdays 6 – 7 pm [email protected]

Chesapeake Training Site: Starts Mar 2nd - Bells Mill Park, Monday/Wednesday 5 – 6 pm [email protected]

P.O.W.E.R. Training Site: Starts April 7th – Larkspur Middle School, Tuesdays 5-6 pm [email protected]

Peninsula Training Site: Starts Mar 9th - Sandy Bottom Nature Park Mondays 5:30 – 6:30 pm. We meet in the first Parking lot inside the HRC Pkwy [email protected]

For more information, contact: Coach Angelo Celesia: [email protected] 757-288-7715 Dan Edwards, Chairman of the Tidewater Strider Youth Committee: [email protected] 757-495-3551 ......

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

walker flyer Tidewater Striders Walkers

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

Contact us

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

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

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

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

Our members travel to USA Track and Field race walk events at the state, regional and national levels. We also travel to other walk friendly events across the country. You don’t have to be fast to join us. No matter what your pace you are still faster than the person who didn’t get off the couch! Run Hard, Turn Fast and Leave a Great Wake! 2015 Anchor 5K

Anchor Scholarship Foundation is running 'COAST TO COAST' for our Surface Navy Families. 2 races, 2 bases (Naval Station Norfolk and Naval Base San Diego), 1 cause

MAY TH 30 Pennsylvania House Dillingham Blvd. and Farragut St. Naval Station Norfolk

REGISTER HERE

Packet pick up at Pennsylvania house-1630, Fri and 0700, Sat Command participation Race starts-0815 encouraged! Awards-0930 Home enjoying the rest of your FIND OUT MORE: weekend-NLT 1100 www.anchorscholarship.com OOKK 55KK

Start Times Divisions/Awards Packet Pick-Up Entry 1 mile – 8:00 AM 5K: Pre-registrants may pick up 5K Entry Fees: $25 ($30 after their packets on 6/1) 5K – 8:45 AM Tidewater Striders Grand Prix Friday, June 5th 3-7PM at 1M Entry Fees: $15 Race Information qualifying event

Contact: Top 3 Overall Male/Female Angie McMahon 3525 Military Highway Top 3 Male/Female in age cate- 757-304-7555 gories Norfolk, VA 23518 [email protected] 1M: Post Race Festivities: Inclement Weather Youth Grand Prix event Post-Race awards ceremony Special thanks to our title sponsor: The race director reserves the right to and raffle. alter or cancel portions of the race as Top 3 Overall Male/Female Post-Race refreshments deemed necessary for safety reasons. Top 3 Male/Female in age cate- provided. gories

Please make checks payable to Eggleston

Last Name ______First Name ______

Address ______City, State & Zip ______

Phone ______Email ______

Gender: Male______Female______T-Shirt size (circle one) S M L XL or Youth S(6/8) M(10/12) L14/16)

Age on race day ______Date of birth ______

Check race(s) running: r 5K - $25 r1 mile - $15 r Both races - $30 Total Amount enclosed: $______

I’d like to make an additional donation to Eggleston in the amount of: $______(enclosed)

Mail entry to: Eggleston OK5K; 1161 Ingleside Rd. Norfolk, VA 23502

I understand that a road race is a potentially hazardous activity. I should not enter the run unless I am medically able and properly trained. I agree to abide by any decision of a race official to my ability to safely complete the run. I assume all risks associated with running in the event including, but not limited to, falls, contact with other participants, the effects of weather including heat and humidity, traffic conditions of the roads or trails, and all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of the acceptance of my entry, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, Eggleston Services, the City of Norfolk, Virginia Wesleyan College, race officials, volunteers, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising from my participation in this event. I grant permission to all of the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose. This race is not intended for baby joggers, headphones, skates and dogs on leashes and I will abide by these guidelines. Race Held Rain or Shine. Signature______Date______(Parents Sig. If Under 18)______

31ST ANNUAL YMCA INDEPENDENCE DAY 5K Saturday, July 4, 7:30am www.ymcaindependencedayrun.org

Join us at the Mt. Trashmore Family YMCA for the 31st Annual July 4th Annual Giving Campaign 5K and 1/4-Mile Tot Trot to raise money for a TIMELINE good cause. By participating in this event you are assisting others in your Friday, July 3 community with Child Care, Swim Lessons, Health and Wellness programs, 11am –7pm Packet Pick-up Youth and Teen activities, Older Adult programs and Summer Camp. Saturday, July 4 6:30–7:30am Registration The YMCA annual giving program of the YMCA of South Hampton Roads, 7:30am 5K Run/Walk helps bring to reality the promise to build strong kids, strong families and 8:30am ¼ Mile Tot Trot strong communities. Your gift helps ensure that everyone has access to YMCA 9:00am Awards programs regardless of their ability to pay. Thank you for your support.

Wear your red, white, and blue to show your patriotism; prizes given for most patriotic wear!

Special Thanks to all our sponsors:

GAIL CLYBURN SETTLE

® 31ST ANNUAL YMCA INDEPENDENCE DAY 5K ¼-Mile Tot Trot

Last Name: ...... First Name: ...... Male: Female:

Address: ......

Phone: ...... Email: ......

Age on race day: ...... Date of Birth: ......

Team Name (If applicable): ......

Adult T-Shirt Size (circle one): S M L XL 2XL

Race: 5K 5K Walk ¼-Mile Tot Trot (free for ages 3–5)

Mail registration to: Mt. Trashmore Family YMCA, 4441 South Boulevard, Virginia Beach, VA 23452 Or register at www.active.com or www.tidewaterstriders.com. No refunds, exchanges or transfers. Make checks payable to YMCA. $25 Until June 5 $30 June 6–July 3 $35 Race Day Overall Awards 5K Run: Top 3 Male & Female overall finishers/Top 3 Male & Female Masters (age 40+) Awards to Top 3 Males and Females in all age group divisions Tot Trot: Ribbons to all participants 5K Walk: Top 3 Finishers Team Awards

I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of the race officials relative to my ability to safely complete the run. I assume all risks associated with running in this event including, but not limited to, falls, contact with other participants, the effects of weather such as heat and humidity, traffic and the conditions of the road. All such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration for your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release Tidewater Striders, the City of Virginia Beach, the USTAF, the YMCA of South Hampton Roads, race officials, volunteers and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event. I grant my permission to all of the foregoing to use any photographs, motion pictures, recordings or any other record of this event for legitimate purposes. This is a road race conducted under the rules of the USTAF. I understand this road race is not intended for baby strollers, baby joggers, headphones, dogs on leashes, roller blades or roller skates and I will abide by these guidelines.

Please read the disclaimer before signing.

Signature ...... Date ...... (Parent’s or guardian’s signature if under 18)

MT. TRASHMORE FAMILY YMCA 4441 South Boulevard, Virginia Beach, VA 23452 P 757 456 9622 W www.ymcashr.org Mission: To put Judeo-Christian principles into practice through programs that build healthy spirit, mind and body for all. Tuesday nights in July: 2015 sUMMER SERIES at the Garden A Tidewater Striders fun run event

PLACE: The Norfolk Botanical Garden at 6700 Azalea Garden Road near the Norfolk Airport

REGISTRATION: Sign up online! http://bit.ly/1PqHyg3 (separate registration for Memorial 5k). Registration opens at 5:30 pm. Free to all Tidewater Striders members, $5 for non-members.

Striders memberships are available online at: www.tidewaterstriders.com and on race day at the Gardens for runners who wish to join the Tidewater Striders running club and run for free. Please note: There is a fee of $3 per person to enter the Norfolk Botanical Garden.

FUN RUN TIMES: All events will start at 6:30 pm (the Countdown event clock will start at 6:15 pm). The Event Director reserves the right to shorten, postpone, or cancel the event due to lighting, storms, Garden conditions, or extreme heat (it is hot and humid in July, so please exercise caution and remember that these are fun runs).

July 7 Altra Countdown Pick your start time and finish together July 14 New Balance 1-Mile Random Relay Randomly-picked 2 and 3-person teams July 21 Saucony Poker Run - 2 to 3 miles Best hands win *July 28 Memorial 5K Support the Memorial College Scholarship

• Altra Countdown 4, 2, & 1 Mile: the race clock will start at 75 minutes (6:15 pm) and begin counting down. You pick when you want to start with the goal of crossing the finish line when the clock strikes zero. Everyone should finish together! • New Balance 1-Mile Random Relay: Three-person teams for the run and two-person teams for the walk. No need to worry about organizing a team (we will pick your new friends for you). • Saucony Poker Run 2 to 3 miles: Receive a card at registration and along the course. Best hands win. NO TRADING CARDS.

*Memorial 5K: On July 28, come out and support the Memorial Scholarship Endowment Fund with a minimum $20 donation. The post-race party will include a DJ, food, beverages, and random prizes. A separate entry form is required (Memorial 5K race flyer). You can pre-register for the Memorial 5k and are encouraged to do so. Look for the race flyer in the Rundown and on the Striders’ website.

AWARDS: Random prizes and gift certificates from Running Etc. will be given at each event to registered runners and volunteers.

REFRESHMENTS: Food and liquid refreshments will be provided for registered runners who complete the events and race volunteers. Non-participating family members may enjoy food and soft drink refreshments with a $2 per person donation (events 1, 2, and 3).

volunteers Summer Series Co-Directors: Jean Phelan (757-681-0248) needed! Memorial 5K Race Director: Tommy Neeson ([email protected])

www.TidewaterStriders.com STRIDER SUMMER 10-MILER Sunday, August 2nd, 2015 Packet PickUp: 6:30 AM st OR 3-5PM Sat Aug 1 at Running Etc. VB/Hilltop Dismal Swamp Trail Road Race: 7:30 Party: 9:30AM Tune Up / Training Event for all the fall half & full marathons. ENTRY FEE: $25 or $22 Strider Members by July 17; $30 for all July 18-31; $35 8/1. Note: $10 discount available for those who registered for the canceled 3rd Distance Series race on Feb 21/Mar1 if registering by July 17th Free to Golden Runners if registering by July 17th; GR’s must use paper/mail entry.

REGISTRATION: Register online: https://www.raceit.com/Register/?event=32810 Event Details: http://www.raceit.com/search/event.aspx?id=32810

COURSE: This is a 5-mile out and 5-mile back course on the closed 2-lane roadway at the Dismal Swamp Tail Park in Chesapeake. FLUIDS AND FOOD: There will be 3 aid stations with water and replacement drink (i.e., Gatorade Endurance and PowerGels). Aid station locations will be at 2.5, 5, & 7.5 miles.

TIME LIMITS: The race starts at 7:30 AM; finish line will close at 10:30. Walkers may arrange an early start or self-time after 10:30.

DIRECTIONS TO RACE START: Directions: Dismal Swamp Canal Trail: Intersection of 1600 George Washington Hwy S & Dominion Blvd.& Old Rt-17, Chesapeake, VA 23323

LATE REGISTRATION & PACKET PICK-UP: Optional Sat 3-5 Running Etc. VB/Hilltop or runners may pick up their “packet” at the start/finish area beginning at 6:30 AM on race day. You must pick up your packet and check in by 7:15AM on race day.

AWARDS: Awards for the top 3 overall female and male finishers in the following categories: overall, 19 & under, 20-29, 30-39, 40-49, 50-59, 60-69 and 70+, and Walkers.

AMENITIES &POST-RACE: Quality race shirts provided. Onsite hospitality & refreshments and post race party from 9:30 - 11:30 AM at Woody’s Bar & Grill, 123 N. Battlefield Blvd., Chesapeake, VA. Beverages and food will be complimentary to race participants & volunteers. ‐ MORE INFORMATION: The Race Director and the Tidewater Striders reserve the right to modify or cancel events as needed in the interest of public safety or access restrictions to the venue. No refunds can be given in the event of modification or cancellation. For additional info contact the race director, Dan Edwards, [email protected] 757-495-3551 Event details: http://www.raceit.com/search/event.aspx?id=32810

Many Thanks to the professionals at Chesapeake Park & Recreation for the use of the beautiful Dismal Swamp Trail park. STRIDER SUMMER 10-MILER Dismal Swamp Trail – Chesapeake, VA Sunday, August 2nd, 2015 - Race starts at 7:30 AM

Event Info & Updates: http://www.raceit.com/search/event.aspx?id=32810

CHECKS PAYABLE TO: TIDEWATER STRIDERS. MAIL ENTRY TO: TIDEWATER STRIDERS, 1585 LAKE JAMES DR., VA BEACH, VA 23464

Online Registration Encouraged: https://www.raceit.com/Register/?event=32810 FEE: $25 / $22 Strider Members (+ $2 Processing if Mailed) if postmarked by July 17th $30 for all (+2 Processing if Mailed) if postmarked by July 18th – 27th Note: $10 discount available for those who registered for the canceled 3rd Distance Series race on Feb 21/Mar1 if registering by July 17th Free to Golden Runners if registering by July 17th; GR’s must use paper/mail entry. (PLEASE PRINT) (PLEASE PRINT) (PLEASE PRINT) (PLEASE PRINT)

Name (First, MI, Last) ______

City______State______Zip______

Age on 8/2/15____ Sex: M F Tidewater Strider? Y__ N__ Golden Runner No:_____

Email: ______<<

______Signature and Date Parent/Guardian if Under 18 and Date

(NO REFUNDS, EXCHANGES OR TRANSFERS. INCOMPLETE ENTRIES CANNOT BE PROCESSED.) neptune