November 2016

Newsletter The London Pacers Running Club

www.londonpacers.on.ca

Another Successful Turkey Trot on a perfect Thanksgiving Day!

Thank you Volunteers and participants!

Some of our newest Pacers with Debbie

More photos on Page 24

Simona, Kevin and Juliet

The Pavillion

1

Page 2 London Pacers November 2016 Newsletter

Executive

President Kevin Garlick [email protected]

Vice President OPEN

Treasurer Angie Smith [email protected]

Events/Social OPEN

Publicity OPEN

Membership Sherry Watts [email protected]

Secretary Maureen Dow [email protected]

Newsletter Sherry Watts [email protected] Paula Muxlow [email protected]

Race Reporter Susan McNeil [email protected]

From your editors: Newsletter information: The deadline for the next newsletter is November 27, 12 noon.

The Newsletter editors are Sherry Watts and Paula Muxlow. Contact either of us if you have a contribution or a suggestion. Email addresses are above.

We love contributions: articles, comments, photos etc. It is your newsletter. To assist the editors and make our job easier, PLEASE send your contribution(s) as follows: - Please proof-read your article prior to submitting it. - Send articles as Word files (save as .doc, not .docx) - send photos or illustrations as separate .jpg files (low resolution). - do not send articles with photos embedded, or .pdf files. We cannot work with those. Items from other sources require permission to republish. Any items that do not meet these criteria may be returned to you, or may not be published.

Pacer members are welcome to promote their businesses or events they are involved with. Send us the infor- mation and we will be happy to include it in the newsletter.

Please send race results or rumours of races your friends have done to Susan McNeil our race reporter.

2

Page 3 London Pacers November 2016 Newsletter

Membership

Belated Happy Birthday to the October Members Dale Boost, Susan Bradley*, Dave Carver*, Tomas Dobransky, Brian Grant, Peter Haase*, Andrew Jones, Donna Kraft, Diane Marcaccio, Louise Moriarity, Susan Neely, Teresa Novick, Paul Paradis*, Shane Paradis, Owen Peters Melanie Ruse, Robert Slee, Terri Solima, Arnie Spivey, Don Steeper, William Tofflemire, Larry Van Eenoo

And Happy upcoming Birthday to the November people Peter Benson, Simona Dobransky*, Chuck Edwards, Ida Fanelli, Debbie Garlick*, Brian Hagemeier, Donna Lumani, Andrew Jones, Julia McDonald, Ryan Paradis, Sean Peicheff, Blair Poetschke*, Cathy Quinlan, Dianne Van Leeuwen *Entering a new age group

Welcome new members Terri Paradis, Ryan Paradis, Paul Paradis, Shane Paradis, Melanie Bernier, Meghan Reid, Liana Mercer, Erin Chevalier, Chris Henricks, Sheila Henricks, Gracie Henricks, Wychita Henricks, Laura Wall, Laurie Tichbourne, Sheri Faulkner, and Maxine Saunders.

Members, you are welcome to advertise your business or event in the newsletter for free. Contact the editors for instructions.

Pacer Clothing We have Pacers singlets, short sleeved and long sleeved shirts. Singlets cost $25 to $30, short sleeved are $30 and long-sleeved shirts are $35 to $42.

See them at monthly meetings or contact Sherry [email protected]

If you want a Pacer jacket, here is the process. Buy yourself a jacket in mostly red. It can have some black, grey or white trim. Take it to Mister Tees Clothing Company (MTCC) at 70 Pacific Court, unit 20 (north of Dundas St off Clarke Road). Their hours are limited – 9 to 5 Mon to Fri. They have the logos to put on. There are a few choices to make – size of logo and what material. The same logo can also be put on bags, some hats etc. The process takes a few days.

Pacer Discounts Members of the London Pacers are given a discount on purchases at Runners’ Choice at 207 Dundas St and New Balance London, 663 Wonderland Rd N, London, Ontario N6H 0H9 Canada

3

Page 4 London Pacers November 2016 Newsletter

Pacers Monthly Meeting Monday November 14, 2016 7 PM Grosvenor Lodge, 1017 Western Rd

November 14 is election night.

Guest speaker long-time Pacer member Tomas Dobransky who will talk about his extreme adventures, ultra marathon trail running, alpine skiing and extreme climbing.

The silent auction for Chuck’s art work will end at this meeting so get your final bids in.

And a very special surprise – November is Pizza Night.

Come on out to the meeting. Guests welcome.

Cross Country

The cross country season is well underway. Our high-school members are racing weekly. The adults are a bit slower getting started but some will be racing the Ontario Championships on November 13.

Canadian masters cross country starts at age 35. Ontario includes a sub-masters category beginning at 30. Competition is in 5-year age groups with team awards in 10-year age groups. All members of the team have to be members of one AO registered club. Runners must also be members of Canadian Masters Athletics. The number required for a team depends on the age group – up to four on a team with three required to score for younger groups and three with two to score for older. Older runners can run for a younger team and women can run on mens’ teams with a few stipulations. Teams have to be declared ahead of time.

The Ontario Championships is a 5K race and the Canadian is 8K.

Andrew Jones’ training is drawing a good crowd. Plans are being made for competing at the Canadian Champi- onships in Kingston the end of November. The training schedule is available in the members-only section of the London Pacers Running Club website, londonpacers.on.ca

Thanks to Steve Connor and Chuck Edwards for their donations of their artistic talents, there will be some money to help defray costs of the trip to Kingston,

If you want to compete, or if you want to know more about cross country, contact Andrew bannis- [email protected]

4

Page 5 London Pacers November 2016 Newsletter

PACER RESULTS September 2016—for October results, please see Page 16

Michigan Titanium Half Iron Triathlon Plainfield Twp, MI August 20, 2016 Swim 1.2M, Bike 56M, Run 13.1M Overall Name Chip Time Age Group AG place 75 Kevin Hodgins 5:50:57 M 55-59 3 92 Scott Slaven 5:56:27 M55-59 4 123 Armin Kruspel 6:13:01 M60-64 2

Bayshore Half Marathon Owen Sound, ON August 28, 2016 Overall Name Gun Time Chip Time Age Group AG place 34 Morrison Reid 1:52:44 1:52:38 M65-69 3

Marathon SSQ Levis, Quebec Aug 28, 2016 Overall Name Chip Time Age Group AG place 1011 Sara Morrison 5:23:20 F55-59 10

Jordan’s Run the Runway 5K London, ON Sept 9, 2016 Overall Name Gun Time Chip Time Age Group AG place 1 Robbie Timmerman 16:11 16:11 Overall 1 40 Teresa Novick 22:35 22:34 F55-59 1 94 John Ferguson 25:32 25:28 M55-59 4 143 Bill Tofflemire 28:11 27:40 M65+ 2 157 Bill Spackman 28:42 28:21 M65+ 3 160 Rosemary Craen 28:49 28:26 F55-59 4 167 James Jones 29:09 28:47 M65+ 4 191 Robin Farley 30:17 29:50 F50-55 13 PB! 200 Patricia Boost 30:30 30:13 F65+ 1 204 Margie Denomme 30:44 30:35 F50-54 15 213 Anne Lamesse 31:00 30:43 F45-49 12 233 Dale Boost 32:07 31:48 M65-69 5 248 Paul Novick 32:39 32:17 M55-59 13 283 Sara Morrison 34:08 34:05 F55-59 12 359 Jackie McAllister 38:39 38:01 F50-54 29 366 Joanne Miklos den Iseger 39:40 39:14 F65+ 3

5 Peaks Ontario – Kortright 7K Kortright, ON Sept 10, 2016 Overall Name Time Age Group AG place 116 Chuck Edwards 44:49 M70+ 1 Chuck won his age group for the series as well.

5

Page 6 London Pacers November 2016 Newsletter

Zoo Run 10K Toronto, ON Sept 24, 2016 Overall Name Chip Time Age Group AG place 888 Robin Farley 1:03:09 F50-54 34 1543 Cathy Veenstra 1:20:10 F55-59 30

MEC Race Four London Sept 10, 2016 5K Road Overall Name Gun Time Chip Time 33 Pete Cunningham 30:56 30:48 60 Pamela Fradgley 44:02 43:56 6K Trail 52 Sara Middleton 47:20 41:12 58 Susan McNeil 48:46 42:36 63 Debbie Garlick 52:09 45:59 12K Trail 44 Rosemary Craen 1:31:07 1:22:59

Beachside Run 5K Kincardine, ON Sept 4, 2016 Place Name Gun Time Chip Time Age Group AG Place 27 Cal Neely 28:58 28:53 M60+ 2 45 Susan Neely 36:20 36:15 F60+ 2

Growler Gallop 10Mile Detroit, MI Sept 11, 2016 Place Name Gun Time Chip Time Age Group AG Place 162 Bill Spackman 1:45:28 1:45:21 M65-69 2

Walking Classic 10K New Albany, OH Sept 11, 2016 Place Name Gun Time Chip Time Age Group AG Place 20 Rita Melville 1:09:37 1:09:25 F60-69 1 PB!

Erie Marathon Erie, PA Sept 11, 2016 Place Name Gun Time Chip Time Age Group AG Place 478 Robert Campbell 3:37:29 3:37:07 M55-59 20 974 Patrick Connor 4:17:48 4:17:25 M55-59 57

Eastside 10K Vancouver, BC Sept 17, 2016 Place Name Gun Time Chip Time Age Group AG Place 96 Sean Peicheff 38:35 38:30 M45-49 8

6

Page 7 London Pacers November 2016 Newsletter

That Dam Hill Time Races London, ON Sept 17 2016 3-Hour Place Name Distance 3 Jeff Orchard 30.94K 5 Teresa Novick 30.94K 12-Hour 8 Rosemary Craen 48.95K Marathon Place Name Time 11 Patrick Connor 4:41:38 24 Sara Morrison 6:19:28 25 Jamie Harris 6:24:48

Railway City Road Races St Thomas, ON Sept 18, 2016 Half Marathon Place Name Time 16 David Gale 1:45:47 23 Robert Slee 1:49:34 50 Donna Kraft 2:07:39

Women’s Run 10K London, ON Sept 25, 2016 Place Name Gun Time Chip Time Age Group AG Place 2 Melanie Bernier 41:16 41:16 F19-29 1 46 Susan McNeil 56:46 56:16 F50-59 4 70 Jessica Huntert 1:01:48 1:01:36 F40-49 21 138 Pamela Fradgley 1:24:06 1:23:37 F50-59 13

River Road Run St Marys, ON Sept 25, 2016 5K Place Name Time 1 Albano Castanha 18:29 10K 30 James Jones 57:27

Oakville Half Marathon Oakville, ON Sept 25, 2016 Place Name Gun Time Chip Time Age Group AG Place 452 Patricia Boost 2:23:46 2:22:53 F60-69 5 506 Sara Morrison 2:38:44 2:37:50 F50-59 25 525 Dale Boost 2:53:06 2:52:13 M60-69 1

7

Page 8 London Pacers November 2016 Newsletter

This month’s crossword puzzle

!

Answers to last month’s crossword. Topic: Boston Marathon Winners

Across 3. 1897 Boston Marathon winner (McDermott) 5. 2016 Men’s wheelchair B.M. winner (Hug) 7. Fastest Canadian male to win the B.M. (Longboat) 8. Current Boston Marathon record holder (Mutai) 10. Nationality of the 2016 Women’s B.M. winner (Ethiopia)

Down 1. Current Women’s record holder (Jeptoo) 2. First American male to win since 1983 (Keflezighi) 4. Women’s wheelchair winner from 2012-2016 (McFadden) 6. Canada’s only female winner of Boston Marathon (Gareau) 9. 1966 Women’s B.M. winner (unsanctioned) (Gibb)

8

Page 9 London Pacers November 2016 Newsletter

Vulture Bait Trail Races 2016 – Race Report & Update ‘14 Years Running’ …….Larry Gooder

Finally, the weather gods were with us after 13 previous years of some very questionable race day weather.

Previous years we have had rain, snow and sleet as well as cold and damp weather that would either show up just before the race or just after the start. But alas this year even offered days leading up to the race date with sunny and warm days and evenings, making it all the better to be out and mark the course. But this also causes other problems not found on days that are cold and wet, and that is school kids on the trail. After many hours, over 3 evenings and part of Friday morning of putting down 5 – 6 hundred orange marker flags a couple rolls of orange caution tape to close off side trails and some arrow markers to emphasise strategic turns on the trail, (and my FitBit watch saying I logged in 138,623 steps equating to 106.6 km for the week) we received a call from Cathy Quinlan who works at The Conservation Area, that a number of students were strolling in from the trails with hands full of flags. When questioned about them picking up the flags, they said they were cleaning up the trail with what they thought was litter. So a couple stressful hours of tracking back on sections of the trail to make things right. As you may know that Jennifer Anne and I look after 99% of the race details ourselves leading up to the race, but on race day it is the volunteers who make the VBTR a true success story. We have the pleasure of family (Jennifer Anne’s mom and dad Helen and Norm) and many friends who put in hours of work to cater the runners before the race with registration, bag check and the pre-race food and bever- ages. Then there are the ‘hardcore’ volunteers who take command of the aid stations. This race has a seven hour cut off and many of these unsung heroes of the race are there till I start closing down aid stations following the last runner passing. I thank our Club President, Kevin Garlick who put up a very impressive London Pacer stand at the pavilion that featured information on the club and a video presentation, that generated a great response. There should be hundreds of photo’s up on our web site by the time you read this in the newsletter and encourage you to take a look. To finish off this update, I would like to tell you a few things that happened at this years Vulture Bait Trail Races that were not overly publicized: We had a special 70-year-old category for trail runners this year that had a special shirt that was designed by this motley groups leader, Eric Magni. Eric Magni, finished strong Carl Keevel, finished even with his recent calf injury Don Ramsden, when some ladies he finished ahead of found out he was soon to be 70, were shocked and commented they were 32 years younger and could not catch him Chuck Edwards, always a speed demon anyway Richard Darling, who wants to wear his shirt to church because he looks so darn good in it We had a couple who were running the race, and when they got to the creek at about the 20km mark, he kneeled down and proposed to her. (rumour has it she said yes)

1. Vulture Bait—a beautiful day!!!

1. Susan and Debbie at the Pacer Display table 2. Beautiful morning; slow walk downhill to the start line 3. Gathering at the start 4. Blair, Brian and Chris 5. Paul and Kevin

9

Page 10 London Pacers November 2016 Newsletter

Mark Mannering who has a summer home out at the ‘Cottages’ on Fanshawe Lake, has over the last few years offered up his residence and property for our aid station #2. A runner from Florida who came up to run the 50Km race offered to pick up course markings on the Sunday morning after the race before he drove back to Toronto for his flight home. And yes we took him up on the offer. Special thanks to June Marie who makes everyone feel special at the race as she supervises the bag check and makes sure everyone gets enough food. Barb Newell gets a special hug, as she takes command of the food services portion along with Helen Menoray and things run with military precision. When the last runner left to head home she left the packaged portions of pasta and soup Barb prepared for her to take home. Barb took it with her saying she could give it to John for his lunch the next day. On her drive home, a woman on a street corner had a sign saying she was hungry and wanted money for food. Barb offered her the food package and was bombarded with thank you’s and god bless you’s by the woman. Columbia Sportswear / Montrail have been with us since the very beginning and as always stepped up and made our race winners prizes the envy of races much larger than ours. As well as company store guest passes for the volunteers. This year they also offered up a hundred or so passes to provide to our sister race, the Turkey Trot on Thanksgiving morning. Vulture Bait 2017, 15 Years Running, will be in the planning stages soon and special early bird entries will be announced soon. (well maybe not soon – soon, but soon) 2. Enthusiastically, Larry

4.

3.

5.

10

Page 11 London Pacers November 2016 Newsletter

2016 Pacers Classic Races

Date: Sunday, November 20, 2016

Where: Stone Cottage, Springbank Park

Registration: Preregister at meetings and Pack Runs (see an Executive Member) and 8:30 – 9:00 am on race day

Events: 5 km or 3-Looper (approx.13 km) Run or Walk, or 3 x 1 Loop Relay

Race Start: 9:00 am for the 3-Looper and the 3-Looper Relay; 9:30 am for the 5K.

Cost: $2.00 per participant Open to all, but only Pacers are eligible for awards

The race takes place on the paved roads of Springbank Park. Water, washroom and parking are available near the start/finish area.

We need several volunteers to help on race day.

For inquiries, or to Volunteer, please contact Kevin Garlick at [email protected]

For new members to the club, this race has previously been called the London Pacers Club Champion- ships. It has occurred every year since 1973. The 3-looper is run on the original route of the famous Springbank International Road Races. The 5K is an accurate distance. Past results are on the Pacers website. The race is followed at 12:30 by the annual luncheon held at Westhaven Golf and Country Club. It is our chance to see what we all look like a little bit dressed up. (see page 21 for Luncheon details)

Notices

Annual Charity Bear Run Put Sunday December 4 on your calendar. Its our annual Charity Bear Run. Bring a dish to share, a donation to a worthy cause (announced in our next newsletter) and your Christmassy hat and jingle bells. We will have a run and walk in Springbank Park then return to the Rowing Club for a potluck brunch. Details in December newsletter.

New Years Day Run

We have an annual run and walk on New Years Day morning. We are looking for a host. You need a house big enough to pack in 30 or so runners and walkers, a couple of rooms for changing in and a place to run around your neighbourhood. It’s a chance to start 2017 out right. Contact londonpac- [email protected] if you can host the run.

11

Page 12 London Pacers November 2016 Newsletter

London Pacers Running Club Meeting Minutes October 11, 2016 Committee Reports Treasurer’s Report-Angie reported that everything is good we are in the black and everything is paid for. Membership Report-Sherry announced as of yesterday we have 200 members; 59 members are new this year. Publicity Report-The Pacer display boards have been set up at several recent events. The boards suffered some water damage at That Damn Hill and have been replaced with waterproof display boards. Members who have monitored the table at events have received a lot of interest from the public. Social Report-The next social is scheduled for October 23rd and will include a run in Wildwood followed by a pot luck at Paula Muxlow’s in St. Mary’s. Several different distances of Wildwood are scheduled: a full loop of 25K at 8:00 am, 12K and 6K at 9:30 am. You are encouraged to watch for more information in your email. Guest Speakers-Next month Tomas Dobransky will be our guest speaker, his presentation will be about Ultra marathon trail running, extreme climbing and alpine skiing. Announcements Kevin welcomed everyone to the meeting and introduced two new members. Six pieces of original artwork donated by Chuck Edward’s were displayed. They consisted of both pencil sketches and finished pieces of art. The artwork will be auctioned and the funds will help with expenses when the cross-country team attends the Canadians in Kingston. Chuck introduced his sketches and explained how the bidding will work. He also included an incentive that whoever places the high- est bid will receive an additional piece of his art. Bids can be made until next months meeting. Andrew Jones stepped in to mention cross-country training is underway. You must be a Pacer to participate but don’t have to compete. Attendance at the training sessions can be purely for fitness if you choose. A schedule of the training dates and locations was published in the October Newsletter; the workouts are structured with specific goals. He was pleased that the first practice was well attended. The Turkey Trot, which took place this past weekend, was the first of a number of cross-country races scheduled this fall. He plans to take a team to the Ontario’s on November 13th and the Canadians on November 27th. Andrew mentioned that al- though the team won’t be attending the OMA 8K this Sunday, October 27 at Sunnybrook Park he encouraged anyone inter- ested to go. If you are interested in forming a team send Andrew an at [email protected] Kevin handed out some hard copies of the training schedule. Elections will occur during the meeting next month. Kevin distributed some handouts describing each executive position in detail and encouraged anyone interested in approaching an executive member after the meeting for information. Sherry an- nounced she and Joanne Miklos den Iseg will be attending the World Masters Track and Field Championships in Australia. Both will be doing the shot put. Joanne will also do the half marathon run and Sherry will compete in several race walks. Kevin was pleased to announce Susan McNeil has graciously taken the position of Race Reporter. Sherry has been training to help her with the transition. Members are encouraged to submit their race results to Susan at [email protected]. Re- sults can be missed because many members race outside Canada so once again members are encouraged to send their results in to the race reporter. The next newsletter deadline is October 25th at noon. June-Marie was congratulated on her upcoming induction into the London Sports Hall of Fame on November 3. The Turkey Trot had over 360 participants this year thanks to the hard work of the Race Director, Richard Bird, everyone on the the race committee and all of the volunteers. The race ended up with a profit of $435.00. Jeff spoke on the Annual Club Luncheon, November 20th, tickets are available for $35. Race Reports Armin Kruspel reported on behalf of a group of nine who attended an Ironman event in Maryland. Wind and waves interfered with the event resulting in the cancellation of the swim portion and shortening the bike distance. Because every- thing was so damp he ripped his wetsuit attempting to put it on and fortunately was able to hold it together with Minion Duct Tape provided by another participant. The start was staggered and so it was 1-1/12 hours before he began the race. Despite the weather the crowd support and volunteer support were excellent. All nine of the group finished. Chuck Edwards com- pleted the 5 Peaks Trail Running Series. The original event began in Alberta and is now available in several locations. 5 Peaks is a series of 5 races that take place in the Toronto area. The medals are ceramic which is quite common at races now. Adam Blacklock did the North Face Endurance Challenge at Blue Mountain accompanied by Brian Grant. The race began at 5 am which required headlamps. Right at the beginning there was a 2K climb up the mountain followed by another big climb where you happily find a well positioned aid station. The race consists of 20K loops completed twice. He encoun- tered several stretches where he saw no one; it was quite isolating. It was the toughest course he has ever done but he was able to complete the race in 13:54:00. If you want a challenge and like hills he highly recommends the race. Pat Connor did the marathon at That Damn Hill. He had run Erie six days prior. In the twenty-four hours he saw some great runners. Pat and Steve later helped volunteer at the event. .

12

Page 13 London Pacers November 2016 Newsletter

Upcoming Events The Scotiabank Stair Climb for United Way will take place on Thursday, November 3 at One London Place, 255 Queens Ave. There are 3 climbing times available. A morning climb from 7-9 am, a lunch climb noon to 2 pm or an evening climb from 2-7 pm. Kevin inquired about club interest in forming a team. Sara has offered to be the team captain. If interested in forming a team email Sara at or Kevin at [email protected] Guest Speaker Kevin introduced Kathy Roberts who was a former London Pacers Vice-President. She started off with thanking every- one for the invitation to speak. Kathy grew up in the Chatham area and started distance running in high school at the age of 16. Her transition to marathon running happened very gradually. Before turning to marathons she tried 1500 and 3000 on the track, cross-country and road racing but had never run more than 10K. It took 5 years of building mileage before she ran her first mara- thon at the age of 21. Over the years she had competed at the high school and university level as well as her club in the summer and cross- country. She made a point of saying she was far from the most talented runner around at the time but she had the desire to do well and do the hard work. Over a period of seven years she completed 14 marathons with 12 under 3 hours and no DNF’s. Not even when she ran her second race when the temp climbed to 30c and she hit the wall in another. Kathy’s PB was 243:16 which placed her 2nd in Toronto in 1984 and awarded her a top ten national ranking for that year. Kathy was a member of two national teams: The World University Games in Edmonton in 1983 and the Inaugural World Cup Marathon in Hiroshima Japan in 1985. Both very proud moments for her and the closest she came to an Olympic dream. Be- cause of her racing career she was very fortunate to travel to places she would never have had the opportunity to go. Kathy first considered running the marathon distance after her team mate, Linda, participated in the Avon running series for women. The series offered something for runners of at every level. If you could accumulate 20 points by competing in their pre- marathon series race’s, then Avon would award you with an all expense paid trip to the final race which was a marathon. Kathrine Switzer, Director of the Avon Women’s Running Series, offered the series because she was motivated to get women recognized in the Olympics in the marathon event. The National Capital Marathon was Kathy’s first marathon; she placed 5th in 2:52:44. She trained hard the rest of the sum- mer and in August completed her 2nd marathon in 3:02:29. She thought after two marathons that would be enough but I guess that notion only applied to children. The following year in 1982 Kathy participated in the Avon International Marathon for Women in San Francisco. It was the first time in the history of the bridge that it was completely shut down. She finished the race in 2:49:46 and placed in the top 25. That fall of ’82 she was invited to run the Toronto Marathon; she finished 1st place in 2:47:32. As a result she won her first money prize and a trip to the Bermuda Marathon the following January. Less than a week later she was invited to compete in the Tokyo Marathon all expenses paid where she finished 10th. As a result of competing in Tokyo she acquired a two-year contract with Japanese shoe manufacturer Asics which included bonuses for race finishes as well as athletic equipment. Kathy finished the Ber- muda Marathon and ended up on the cover of Canadian Runner Magazine. In July ’83 Canada hosted the World University Games in Edmonton which was the year before the ’84 Olympics. A women’s marathon was added to the event. To compete you had to be a university grad or student. Kathy was chosen based on her performance in 1982. She maintained a strong, steady pace and finished with a silver medal making the front page of her hometown newspaper, The Chatham Daily News. Later that fall in Toronto she finished 5th with a time of 2:45:00. The following year was an Olympic year and Canada held a trials race so Kathy was off to Ottawa again. Training had gone well, however, she couldn’t maintain her focus and finished twelfth in a time of 2:47:35; two week’s prior her dad diedaft er a battle with cancer. Inspired by the Olympics and not deterred Kathy trained hard for the summer and built her speed. She made the decision to return to Toronto and placed 2nd in 2:43:16 (PB) which put her 10th on the ranking that year and gave her another trip to Bermuda. At the start of the race in Bermuda she felt confident but started a little too fast and hit the wall finishing in over 3 hours. Kathy then decided to take a rest from marathons but on February 27th she got a call from Athletics Canada asking if she wanted to go to Hiroshima, Japan in April as part of the team for the Inaugural World Cup Marathon Championships. At the event teams of 5 women and 5 men from every country were represented. The team was chosen from the 1985 World rankings. Al- though she was tenth on the list no one else was able to attend which opened up the opportunity for her. The race was in mid April and started at noon. Despite a conservative pace it took its toll. There were 26 DNF’s that day. She finished 57th out of 86 in 2:55:20. Kathy didn’t run another marathon until the fall of ’87 when she returned to Toronto and finished 3rd in 2:51:17. She was in teacher’s college at the time and student teaching. She got a job and trained for what was her last marathon. She entered the Montreal marathon on the Sunday of the Labor Day weekend and finished 4th in under 3 hours. Once she started teaching fulltime it was difficult to find time to train and she was repeatedly getting injured. She traded her marathon career for a career of teaching, coaching and motherhood. After having her second child she started training again but developed bursitis in her heels and that made it painful to run. Today Kathy says “she is in the happy to still be moving category” and continues to run 3 days per week. She retired this past June from teaching. Last year she and her husband Paul completed the full end to end of the Bruce Trail which took them 2 ½ years. They have also hiked the Coastal Trail in Pukaskwa National Park. Kathy finished by saying her desire to do well and her willingness to work hard is what served her in the end 13

Page 14 London Pacers November 2016 Newsletter

ALTHEO PHEIDIPEDES MARATHON AWARD 2015/2016

Thinking about nominating a deserving marathoner for the Altheo Pheidipedes Award.

This award goes to a Pacer who ran or walked a special marathon in the past year. The criteria are loose and flexible so do not let the specifics stop you from sending in a nomination. Past winners have finished their races in well under 3 hours and well over 6. They have finished just one and over 100 marathons. Though marathoning can be a lonely pastime, one year it was a group of runners who shared the adven- ture and took home the award. Last year Jackie McAllister and Frances Whiston shared the trophy recog- nizing their first marathon.

Please nominate candidates based on the following criteria:

The award should be presented each year to a member of the Pacers who either as a runner or as a walker has completed a marathon of special significance during the year of the award, from November 2015 to October 2016. The award is most specifically to honour a Pacer who has dedicated him/her self to the training needed to complete a marathon.

The award could be presented, for example, for the following: a Pacer who has completed their first marathon a Pacer who has completed a personal best in the marathon a Pacer who has placed in the top 5 of their age category a Pacer who has completed an outstanding number of marathons

Please submit nominations to the Executive Committee by October 30, 2016. Send these to Kevin Garlick at [email protected]

Please provide the following information: name of nominee, your name, as nominator, and a short descrip- tion of what the nominee has accomplished to qualify for the award.

You can see more on past recipients on the Pacers website.

We have a new race reporter!

Susan McNeil has taken over this big job!

In order to help Susan put together the monthly race re- sults, she has asked that you please send her your race results, and other information including PBs etc.

Susan’s email is [email protected]

Thank you Susan!

14

Page 15 London Pacers November 2016 Newsletter

President’s Message

With your Pacers’ membership, you are part of a well established and respected running club in beautiful London, Ontario, Canada.

As a member of the London Pacers Running Club, you have access to:

Sunday morning Pack Runs where you can run or race walk with like- minded individuals. Use of a meeting room in the London Rowing Club on Sunday mornings for the Pack Run Thursday evening Pack Runs Weekly trail runs Cross Country training in the Fall Cross Country meets Monthly General Club Meetings at Grosvenor Lodge where we feature incredible guest speakers. (2016 guest speakers included: Madison Wilson-Walker, Leslie Sexton, Tyron Traher, Linda Staudt, Theresa Carriere and Kathy Roberts) Indoor track workouts in the Winter (at UWO) Monthly Socials such as (rock climbing, Museum London, bowling, potlucks, trail runs) Annual club luncheon Club hosted races (Mile Night, Turkey Trot, Vulture Bait, Club Championship) 10% discount at Runners’ Choice and New Balance London New Year’s Day club run Race walk lessons Certified Coaches Speed workouts at a local outdoor track Cross training opportunities such as road cycling meet-ups Monthly e-newsletters with race results, stories and photos from club members Pacers closed Facebook group with announcements of our daily/weekly activities Volunteer opportunities

Fellow Pacer – think of yourself as a very wise shopper. Your Pacers’ annual membership is less than $1 per week and you get access to all of the above. Perhaps you have a runner/race walker friend who would also like to join the London Pacers Running Club.

Please pass along the good news (and value) to them and maybe they will “Come Join the Pacers!” See you soon,

Kevin

15

Page 16 London Pacers November 2016 Newsletter

PACER RESULTS October 2016

Ironman Maryland October 1, 2016 Overall Name Time Age Group AG Place 583 Kevin Hodgins 10:03:41 M 55-59 20 775 Scott Slaven 10:27:48 M 55-59 27 816 Armin Kruspel 10:31:57 M 60-64 11

Run for the Toad 25 K October 1, 2016 Overall Name Chip Time AG Group AG Place 247 John Reardon 2:49:50.6 M60-99 11 297 Linda Jones 2:57:04.8 F60-99 4 298 Don Munro 2:57:05.1 M60-99 15 213 Wendy Fraser 2:43:20.5 F60-99 3 431 Brian Burke 3:20:38.8 M60-99 25 432 Anne Lamesse 3:20:39 F40-49 82

Festival City Run 10K October 2, 2016 Overall Name Time AG Group AG Place 111 Bill Tofflemire 1:26:03 M70 + 2 26 Andre Schwering 46:44 M50-59 6

Bill and Nancy at Springbank Road Races 21.1K October 2, 2016 Festival City Run Overall Name Time AG Group AG Place 160 Jamie Harris 2:51:38 M65-69 1 18 Jim Burrows 1:35:56 M55-59 2 49 Lauren Burdick 1:46:05 F30-34 1 Springbank Road Races 5K October 2, 2016 44 Bill Spackman 27:28 M65-69 1 7 Albano Castanha 18:52 M45-49 1 3 Robbie Timmerman 16:10 M20-24 2 21 Teresa Novick 22:16 F55-59 1 35 Janice Chedore 25:44 F60-64 2 31 John Ferguson 25:04 M55-59 2

16

Page 17 London Pacers November 2016 Newsletter

Chicago Marathon October 9, 2016 Overall Name Time AG Group AG Place 11023 Jennifer Archibald 3:55:42 25-29 712 38158 Jacqueline Mcallister 6:12:44 50-54 1048 34763 Sara Morrison 5:38:59 55-59 402 142 Robbie Timmerman 2:39:01 20-24 16 21172 Janice Chedore 4:31:45 60-64 43

Turkey Trot 6K October 10, 2016 Overall Name Time AG Group AG Place 121 Sarah Slee 39:05 50-98 4 13 Iain Wood 25:13 50-98 1 38 Robert Campbell 27:48 50-98 2 39 Melanie Bernier 27:49 20-29 2 68 Stephen Connor 30:50 50-98 3 89 Juliet Veens 32:57 20-29 7 116 Julie Tervrugt 37:34 40-49 8 135 Bianca Dobransky 42:25 16-17 10 145 Diane Marcaccio 55:31 50-98 6 Turkey Trot 2K October 10, 2016 101 Sara Middleton 11:28 16-98 4 130 Bill (Grandpa) Wheeler 12:20 16-98 14

Vulture Bait 25K October 15, 2016 Overall Name Time AG Group AG Place 45 Blair Poetschke 2:31:15 M50 + 12 70 John Reardon 2:44:13 M50 + 18 163 Don Ramsden 4:17:58 M50 + 34 80 Eric Magni 2:49:52 M50 + 20 16 Melanie Bernier 2:11:59 F1-49 2 12 Brian Hillis 2:06:11 M50 + 6 130 Kevin Garlick 3:17:33 M50 + 27 119 Anne Lamesse 3:10:43 F1-49 38 62 Meghan Reid 2:39:31 F1-49 19 91 Paul McEvoy 2:54:06 M1-49 32 Vulture Bait 50K October 15, 2016 12 Brian Grant 4:47:12 M1-49 11 326 Chris Henricks 5:32:04 M1-49 15

17

Page 18 London Pacers November 2016 Newsletter

Detroit Marathon October 16, 2016 Overall Name Time AG Group AG Place 1411 Pat Connor 4:33:21 M55-59 61 2107 Michelle Braecker 5:01:47 F45-49 81 Detroit American Half Marathon October 16, 2016 Overall Name Time AG Group AG Place 636 Bill Spackman 2:16:25 M65-69 6

Toronto Waterfront Marathon, Full October 16, 2016 Overall Name Time AG Group AG Place 269 Jeff Orchard 3:19:03.1 M50-54 7 3558 Jamie Harris 5:52:48.6 M65-69 29 3499 Frances Whiston 5:44:09.3 F60-64 15 2346 Jenn Andrade 4:34:03.3 F50-54 58 1461Terry Kaban 4:05:23.3 M50-54 106

Toronto Waterfront Half Marathon October 16, 2016 Overall Name Time AG Group AG Place 1793 Rob Campbell 1:51:12.3 M55-59 51 3375 Juliet Veens 2:00:25.4 F25-29 333 4666 Morrison Reid 2:08:10.2 M65-69 16 6796 Rosemary Craen 2:22:11.7 F55-59 103 8132 Jessica Hunter 2:34:55.8 F40-44 540 8242 Maeve Armstrong-Harris 2:36:33.9 F60-64 50 282 Steve Beasley 1:33:22.7 M60-64 1 Juliet, Rob and Paula at the Waterfront Half

Toronto Waterfront 5K October 16, 2016 Overall Name Time AG Group AG Place 11 Andrew Jones 17:52.3 M50-54 1 76 Jim Burrows 20:49.8 M55-59 3

Pinery Fall Classic Road Race 4.8K October 16, 2016 Overall Name Time AG Group AG Place 18 Chuck Edwards 28:39 M70 + 1 21 Maureen Dow 29:03 F50-59 1

Mec Race, 5K October 22, 2016 Overall Name Time AG Group 13 Steve Connor 22:50.1 57 12 Teresa Novick 22:41.9 57 49 Paul Novick 29.26.3 56 Mec Race, 10k 18

Page 19 London Pacers November 2016 Newsletter

Mec Trail Race, 5k 28 Bob Fraser 30:33.0 62 Mec Trail Race, 10k 24 Paul McEnvoy 55:03.9 43 27 Eric Magni 55:32.4 70 32 Chuck Edwards 57:51.9 7

Grand Rapids Marathon, October 23, 2016 Overall Name Time AG Group AG Place 704 Gord Melville 4:21:55 64-69 Grand Rapids Half Marathon, October 23, 2016 1523 Rita Melville 2:28:38 64-69 5

High School Cross Country, October 19, 2016 Midget Boys Time Place Ryan Paradis 18:48 11

Senior Boys Aiden Hagemeier 27:05 44

Senior Girls Bianca Dobransky 29:24 99 Gracie Henricks 31:47 116

19

Page 20 London Pacers November 2016 Newsletter

Toronto Waterfront Marathon: Tough Day Jeff Orchard

The Numbers OFICIAL TIME: 03:19:03.1 OVERALL PLACE 270/4516 CATEGORY M50-54 GENDER PLACE 230/2865 CATEGORY PLACE 7/314 ELITE CLUB GUN TIME 3:19:18

The Conditions Warm, humid 19C, light rain at race start; windy in spots (from SW) The Course Decent. A few hairpin turns. A few hills, but mostly flat. Runners travel every direction -- north,south,east&west -- before finishing Organization and Crowds Pretty good. Especially great crowd support in the downtown coming in for the last Race Prep 50-80 k/week on average; no weeks above 100k; longest prep run: 35k Port Stanley Run averaging 4:28/k; late starting consistent mileage (August) after working through some nagging injuries; averaged two solid weekly runs: long Sunday runs, and Wednesday evenings on Soccer field. Three days of carb loading before race (oatmeal, pasta, rice, whole grain bread, meat) Fuel 6 Endurance Tap maple syrup gels (containing salt and ginger); one taken in starting corral, other five every 30min with water at the various stops The Race Itself Felt great in first half, and not so great in the second. Less affected by the weather conditions than I ex- pected to be. Simply got tired after 22K. Was worried about this happening after similarly slowing down after 20k in That Dam Hill 30k prep race. Went out in 4:25/k for the first 2k, with the goal to try to average 4:15/k. Felt great at the start. Energetic and smooth. Tried to hold myself back with pace. Succeeded only moderately (pace for first k should have been 4:40). Ran in and out of crowds for the first 5k. Light rain was cooling. Pace felt easily manageable. Started running with a guy at the 14k mark who was going a similar pace. Started to feel myself get tired at about the twenty one K mark. Also felt a cramp in my side. Had to let the other guy go ahead. The rain had stopped at this point. Started to feel the humidity a little as my singlet wasn't dry- ing. Also felt the pace slipping from me, agonizingly slowly. From then on it was a battle. I was happy to finish considering the effort employed. That was the one good side -- finishing after that epic struggle. Other notes: got a stitch, for the second time, using these gels. Think that is the last time I will use them. Socks were wet after the first five K. Light blisters resulted on each foot. Lessons If you have doubts about your fitness for a certain goal time, be more cautious in your race pace. You can't get by on minimal mileage and expect to beat previous times. I should have respected the weather conditions more, and attempted a 4:30/k pace or slower. Decided to go for the faster time just for pride, which was unwise.

20

Page 21 London Pacers November 2016 Newsletter

The Annual Pacers' Fall Luncheon

Date: Sunday, November 20th

Confirmations and ticket payment ($35 per person) needed by November 14th!

Don’t miss out. Contact Event Organizer, Jeff Orchard, or any member of the London Pacers’ executive today (Sherry, Angie, Maureen or Kevin).

It would be great to have all of our members there. This is the time for us to come together and celebrate the year: trail-runners, road-racers, track stars, cross-country aficionados, race-walkers, and marathoners.

Cost: The cost of the banquet tickets are $35

Donations for door prizes welcome! One of the great features of the annual fall luncheon, in addition to the food and great company, is the draw prizes. We have had some wonderful prizes donated in the past. If you or your place of business have anything to offer for one of our draws, please contact a member of the Pacers’ executive.

Date & time: Sunday, November 20th, 12:30 to 4pm The luncheon starts at 12:30pm and finishes by 4 pm.

Price per person: $35 (contact any Pacer executive to book your spot)

Menu: Chicken Buffet with vegetarian and vegan options

Draw prizes: donations or ideas welcome

21

Page 22 London Pacers November 2016 Newsletter

Running and research, an occasional column?

The following is a short piece on running retraining and written for London Pacers Running Club. I hoped a little research and personal perspective would be of interest.

My name is Iain. I am 47 years-old. It recently took me about 18 months to return to running after a break of some 15 years. I thought I’d be straight back into it but I failed to account for middle -age, and presumably, age related changes; injury; and various other factors. I wondered if there was anything I could have done to avoid injury or speed my return from injury that might be useful to fellow runners. I also have a professional interest in this stuff, as a physiotherapist. One of the issues I had was calf pain and tightness, which had me pondering whether changing my running mechanics would help. I tried a few things: higher knee lift, different foot strike, and other tricks unrelated to running, but nothing was immediately or obviously effective. There was a moment a few months later when my thighs tired before my calf muscles and I suspected that once my thighs knew that they should be the working muscles everything would fall into place. I used this as a starting point for a little research. I looked at the literature and found a recent systematic review in the BJSM by Barton et al. I have the reference if anyone wishes to read it in full. In this type of research the authors look at previous studies and summarise findings. The article I found looked at running retraining to treat injuries. It was a wide-ranging paper and thus difficult to summarise neatly. They looked at previously published research (46 papers, 13 of which were deemed high quality) and asked questions of experts (the experts were 13 physios, 2 doctors and a running coach – selected on the basis of published work in this field and experience in treating running injuries). The authors looked at previous research of clinical outcomes (i.e., did it help the runner) and evi- dence of biomechanical effects (i.e., angles and speeds and forces on the body). There were many stud- ies and clear evidence of the biomechanical effects of running retraining but few studies and weak evi- dence for whether running retraining helps people recover from injuries. Perhaps this should not be sur- prising, as one of these things is hard to measure and the other less so. There is some common sense in knowing that changing where or how you put your foot down is going to change the forces on the body and change how hard certain muscles work. But how one recovers from injury is a more difficult question to answer because of the need to account for more than the question of forces acting on the body. There were few studies of running retraining and associated clinical effects. Only 4 studies satis- fied the inclusion criteria for the review. Each of the 4 studies were very small ones, with only 10 runners as subjects in each study. The runners in the knee pain studies (2 studies) reported less running related pain after they were taught to avoid excess (defined as up to 20°) thigh movement toward the midline. The runners in the leg pain studies (2 studies) reported less pain after they changed their running to avoid too much foot-up movement at the ankle, which was achieved via a combination of methods including chang- ing foot strike to the mid or forefoot, changing step rate and increasing hip flexion (i.e., “get those knees up!”). It was decided weak evidence supported running retraining for these conditions and should be con- sidered for rehabilitation. For those unfamiliar with statistical research, weak evidence is precisely defined according to specific criteria, in order to qualify the precise level of recommendation and compare with other studies: The order is Strong, Moderate then Weak levels of evidence. The authors interviewed the experts for their opinions. Expert opinion was mixed on almost every- thing. Again, this is perhaps not surprising given the numerous ways in which people recover, and the pe- culiar biases of experts, each often intuiting something different given their training, education and experi- ence. As an example, on the question of calf pain, some thought that too quick or too forceful a calf con- traction was the culprit and thigh muscle strengthening was the answer. Others thought strengthening the calf was best, or fixing an overpronation, or correcting an excess forefoot strike, or increasing cadence. And it was recognised that running retraining may not be at all helpful.

22

Page 23 London Pacers November 2016 Newsletter

A look at the literature was interesting. The myriad combinations of personal and environmental make it hard to find general rules in physical rehabilitation. And it is important to note that because something works (or doesn’t work) in the literature, it may still work (or not work!) for you as an individual. That said, if one wishes to follow the existing science: there is weak evidence from research studies that suggest it is worth trying running retraining for specific knee and leg pain problems. And don’t despair, there are plenty of hungry physiotherapists out there keen to help.

*p.s. I discussed some of these issues with colleagues and was pointed in the direction of an interesting Youtube video of Haille Gabresellaise and his horrendous heel angle, or overpronation, which doesn’t seem to slow him down at all. I can send the link if asked. **p.p.s. I am happy to do a little research and write about it if there is interest in this. And please feel free to write letters to the editor regarding physiotherapy or research and I will endeavour to reply.

Yours Sincerely,

Iain Wood Physiotherapist

Br J Sports Med 2016;50:513-526 doi:10.1136/bjsports-2015-095278

Election Time

The Pacer executive is elected at the November meeting. All positions are up for election each year.

Elected positions are: President – in charge of meetings and all club matters Vice President – arranges for speakers and takes over for the president when necessary Secretary – take minutes and provides them to the newsletter, sends correspondence Treasurer – in charge of our money Membership – keeps track of members and sends out the newsletter and club notices Social – in charge of our social events, primarily the November awards luncheon and the December Char- ity Bear run with input into the June social meeting and makes arrangements for meeting snacks and Sun- day run coffee Publicity – sales of Pacer clothing, Pacer information tables for the Forest City Road races and any other such events and gets the club name into the media whenever possible

Non-elected positions – newsletter editors, race directors, webmaster

Consider serving your club in some capacity. Ask any of the executive for more information. There are lots of volun- teer opportunities that help the club to function – help on the social committee, compiling race results, submitting information for the newsletter, helping with races and more.

A note from an editor. So far no one has indicated a willingness to step forward to serve on the executive. I’m not trying to be melodramatic because I truly think the club is on its way to folding. We currently have just four people on what should be a seven-person executive and everyone is getting tired. We cannot go on this way. The club belongs to all of us and we all need to contribute in some way.

Sherry 23

Page 24 London Pacers November 2016 Newsletter

Turkey Trot Recap By Richard Bird Another Thanksgiving Day has passed and another successful Turkey Trot race is be- hind us. What a beautiful day for a race in Springbank Park. We had 364 participants, 221 in the 2K which always attracts lots of fast kids and some who just want to try it for their first time. There are some really quick 9 and under kids out there. Thanks again for all of the volunteers who helped make the day a success. Bill Wheeler did a lot of preliminary work prior to my involvement. We had Eric Magni and Chuck Edwards laying out the course and Eric coordinating the marshals, Debbie Garlick coordinat- ing the registration table, Sherry Watts setting up and coordinating the finish chute, and Donna Kraft setting up and coordinating the water table. I did not get a list of all of the volun- teers but I know that there were at least 40 involved in the various areas. This event is the biggest undertaking by the club and really demonstrates our strengths in supporting the local running community. Taking place near the beginning of the cross- country race season, it provides a challenging variation from the typical cross-country course. Many runners return each year and several coaches bring their teams from high schools and running clubs. I look forward to next year and working with the Race Committee to make further im- provements to the annual London Pacers Turkey Trot races. Richard

Melanie Bernie, 2nd female!

Steve Conner Kevin With Madison Wilson- Walker, our January 2016 speaker

Dan Versloot

Pat Conner

24

Page 25 London Pacers November 2016 Newsletter

London Sports Hall of Fame

Congratulations to June-Marie Provost who is being inducted into London’s Sports Hall of Fame in November.

J-M has been a Pacer for 26 years and has volunteered for the Forest City Road Races for nearly as long.

She took up racewalking at 57 and set a Canadian Masters record in her first race. She has set 30 CMA records from 1500m to 20K, her most recent in the mile walk at the Galloping Goose Mile in 2014. She has competed at 11 World Masters Ath- letics Championships on every continent (except Antarctica) and brought back medals from almost all of them.

Besides being a fierce competitor, June-Marie has always given back to the sport with her volunteer work at every level of track and field. She is an Athletics Ontario official. The Pacers recognised her with the Silver Fox award.

Several Pacers members have been inducted into the Hall of Fame, though she is the first to receive the honour in close relation to her Pacers membership. Bob Gage, the sports writer, was our only honourary member. Don Cline was a Pacer and was on the Forest City Road Race committee in the early 90s though he was inducted as a basketball referee (who can forget him stand- ing up to the pro players of the US Olympic team in Atlanta?). Brian Peaker, Olympic rower, joined our club as he tried out running and triathlon.

Read more on the past and present inductees here: http://londonsportshalloffame.com/

25