August 2007 Edition TheThe RUNDOWNRUNDOWN Monthly newsletter of the TIDEWATER STRIDERS Running Club. One of the nation’s largest running organizations.

World Record by Strider Tommy Nesson Early on June 29th, Tommy Nesson with the support of many friends set out to break the World Record for running 50k on a treadmill. The large picture below is Tommy after he broke the World Record. On the left from top to bottom: Tommy celebrating with his daughter, Shelby as he nears the mark. Strider President, Rich Hildreth taking a 20 minute spin with Tommy to keep him motivated. Tom Purcell ran with Tommy for one of the fi nal stages. Timing was perfect as Tom was able to motivate Tommy through the toughest part of the run. Photo Montage courtesy of TriDuo.com - All Rights Reserved.

Member of Upcoming Striders’ Events • Saturday, August 4, 2007 Wounded Marines 5k • Saturday, August 12, 2007 ASYMCA Mud Run • Saturday, August 18, 2007 Strider Mile • Saturday, August 18, 2007 Strider Picnic - See Flyer on page 5 • Saturday, August 25, 2007 East Coast Surfi ng Championship 5k • Sunday, September 2, 2007 Rock ‘n’ Roll Half Marathon The RUNDOWN - August 2007 The RUNDOWN - August 2007 - Issue Number 379 Tidewater Striders, P.O. Box 2121, Chesapeake, VA 23327-2121 or newsletter@Tidewater Striders.com Deadline is the 15th of every month, may be earlier during the holiday seasons. Letters and Comments are appreciated, please send to [email protected] Table of Contents Striders Service Directory Board Of Directors Offi cers: Nominations: Service Directory...... 2 Hank Savedge Rich Hildreth, President (481-9027) hank@fi nalkick.com 3 Notes from the Editor...... [email protected] Photography: President’s Corner...... 3 TriDuo.com (623-0892) Rick Schoonover, VP(403-5973) [email protected] Financials...... 3 [email protected] Programs: Race Schedule...... 4 Jean Phelan, Secretary (681-0248) Nick May (426-6167) Race Forecast...... 4 [email protected] [email protected] 5 Dan Edwards, Treasurer (717-0259) Publications: Annual Picnic...... OPEN [email protected] Multi-Sport Grand Prix Schedule... 6 Publicity & PR: Welcome New Members...... 6 Steve Patterson Jean Phelan (681-0248) [email protected] Adopt-A-Highway/Trail Schedule... 7 [email protected] Tommy Neeson (289-5676) Race Committee Co-Chairs: Happy Birthday...... 7 [email protected] Rick Brown (499-5506), [email protected] The Athlete’s Kitchen...... 8 Gene Bachman (467-0898) Dan Edwards (717-0259), [email protected] BOD Meeting Minutes...... 9 [email protected] Scholarship: Dan Edwards (717-0259) , [email protected] 11 Anita Keegan (404-6766) World Record 50k Treadmill...... [email protected] Mike Hillinch (686-8319) Expiring Members...... 11 Don Greene (420-9169) Social: Cathi Reade (301-8774) Training Sites...... 12 [email protected] [email protected] Recipe Corner...... 13 Goody Tyler (423-0256) Anita Keegan (404-6766) Running Grand Prix...... 14 [email protected] [email protected] We Are Walkers...... 14 Dwight Kane (547-4014) [email protected] Teams: Race Walkers Senior Games...... 15 Chairperson - Cathi Reade (301-8774) Tommy Neeson (289-5676) Gene’s Perch...... 17 [email protected] Senior Men’s- Allen Stone Memorial Races...... 18 Committees: Mel Williams (531-9220) [email protected] Summer Series Week 1...... 22 Adopt-A-Highway: Rich Hildreth (481-9027) Master / Senior Women - Summer Series Week 2...... 23 [email protected] Sheri Segal Ribbons Of Hope...... 24 Advisory: Mel Williams (531-9220) Women Open- Striders on the Road...... 27 [email protected] OPEN Discounts ...... 30 Audit: Men Masters- OPEN OPEN Application ...... 31 Awards: Women Seniors- Raffl e Prizes Needed...... Back Mary Beth Marshall (482-2304) OPEN Banquet: Triathlon - Gene Bachman (467-0898) John Lomogda (626-1262) [email protected] [email protected] Budget: Youth - Dan Edwards (717-0259) Ron Jones (467-0520) The RUNDOWN is published [email protected] Triathlon: monthly by the Tidewater Striders, Community Service: Ray McDaniels (496-7450) a non-profi t educational and Chris Catoe (425-6556) Volunteer: recreational organization for running [email protected] Goody Tyler and triathlon enthusiasts in the Constitution & Bylaws: Mel Williams: (531-9220) Walking: Tidewater, Virginia area. Opinions [email protected] Anita Keegan (404-6766) expressed in the RUNDOWN are Elections: Youth Programs / Teams Chair: not necessarily those of the Editor Curt Aasen (622-1911) Ron Jones (467-0520) or the Tidewater Striders Board of [email protected] Race Hotline Updates Mike Robinson (627-1500) Directors. Grand Prix: Dolores Roberts (287-7758) [email protected] [email protected] Web Site CommitteeChair: Complete advertising information is Marketplace: Tommy Neeson on page 34. Paul Boyette (482-4071) [email protected] Web Site Manager: Deadline: 15th of every month Membership: Steve Speirs (478-6403) Steve Patterson-Chair [email protected]

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President’s Corner Treasurer’s Report The Striders have one piece of very valuable Jun-07 merchandise-our members’ e-mail addresses. Income We also have their snail mail addresses, but Club Races 5,350.00 to my knowledge we have never been asked for them and we have a strict policy of not ERR 3,445.00 giving them out, period. WDF 1,905.00 ERC 2,358.60 However, with the advent of the e-rundown and with the gradual accumulation of e- Interest 1.51 mails we have been given or collected, we Membership 1,668.00 have a long list of e-mail addresses that we Newsletter 205.80 actually use from time to time. Total Rev 9,583.91 Cathi Reade, our membership co-chair, has gotten praise for sending out reminders Expenses of various deadlines for events and for renewing memberships. Generally we have Club Races decided to treat these in the same manner ERR 807.50 as we treat mailing addresses. However, we Summer Series 399.15 are periodically asked for them with good W D Fest 2,121.54 reasons and with valid arguments for sharing them. One such arrived recently because a group of professors at ODU are doing a study of the effects of statin drugs on exercisers. Comm. Svc 39.61 They wanted to contact our members to send a questionnaire on if they used statin drugs ERC 170.00 and how their exercising was affected. After discussion the executive committee agreed Gen’l Ops 237.97 and we shared our list with them. We did this because we think it’s a valuable study and we should probably participate. Membership 119.99 Newsletter 2,855.33 However, I’d like to hear from folks on this. What would be acceptable and what wouldn’t? Treasurer/Audit 10.32 Aside from fi lling up one’s in-box are e-mails more acceptable to receive than junk mail? I think in junk mail that trees are involved in the process whereas in e-mail only the Total Exp 6,761.41 necessity to click a delete button is involved. Plus the aggravation of having to do that or Net Income 2,822.50 the aggravation of seeing 100 messages in your in box. Please let me know.

On the running side of things, everything’s set up for your August enjoyment. We have a Account Balances 06/30/07 5K on August 4 to benefi t wounded Marines (special to Rick Brown’s heart), the ASYMCA Mud Run on Aug 11, the Strider Mile on August 18, the annual picnic right after the mile, BankofAmer Checking 30,885.49 and the always popular East Coast Surf Championships on Aug. 25. Restricted: Further, you should know the proceeds from the mud run go to benefi t the Armed Services General Operations 17,000.00 YMCA and specifi cally to help the dependents of those E-3 and below who are deployed. Scholarship-General 38,000.00 It’s a different race and a great cause. Walking specialists Steve Durrant and Hartley Scholarship-Bashara 33,000.00 Dewey have been working on the Mile and it should be a great experience for everyone who comes out. Scholarship-PSEdw 11,000.00 Youth 5,500.00 See you at the races Money Mkt-Rest’d Gen’l 2,676.64 Rich Total - Restricted 107,176.64 Notes from The Editor Total - All Accounts 138,062.13

Hot and Humid - it’s time for the Summer Series. As summer is nearing the end, the Rock ‘N’ Roll Half is coming quickly - then the many Fall 5ks and the Fall Marathon season. We’re starting to get a few write-ups about out of town events from our membership. Keep them coming. Many of our members love to travel to race so it’s good to hear about fun events and places to run.

see ya at the races, Ada

- 3 - The RUNDOWN - August 2007 TIDEWATER STRIDERS 2007 RACE SCHEDULE Date Race Name Distance Location Race Director 4-Aug Wounded Marines 5k 5k Regent University, VB Tim Crowley, 392-1434 [email protected] 11-Aug Mud Run 8k with obstacles NAB Little Creek Brian Sagedy, 498-0215 [email protected] 18-Aug Strider Mile Mile and 1500m Race Walk - Landstown Track Steve Durrant [email protected] 25-Aug East Coast Surfi ng Championship 5k Oceanfront Will Miller [email protected] 2-Sep Rock ‘n’ Roll Half Marathon ** Oceanfront Elite Racing www.rnrhalf.com 15-Sep Run for Holiday House 5k Portsmouth Jim Alexander, Jr 482-8743 22-Sep ODU DOA 5k ODU - Norfolk Randy Spurrier [email protected] 29-Sep Neptune Festival 8k Oceanfront Brian Sagedy [email protected] 13-Oct All American Beach Ford 5k & 1 Mile Kings Grant Elementaray Heather Lewis 340-6926 [email protected] 20-Oct Susan Komen 5k & 1 Mile Oceanfront Karen Zablocki, 490-7794 [email protected] 27-Oct I Need a Lighthouse 5k Fort Story Blair Fine blairfi [email protected] 3-Nov Race for Breath 5k Oceanfront Kelly Burke Jennings [email protected] 10-Nov Town Center 5K Town Center VB Tom Purcell/Mary O’Neil tom.purcell@towncenter.fi tness.com 17 or 18 Nov AAU Cross Country, includes open 5k VB Sportsplex Evie Foster 431-1169 [email protected] 17-Nov Cape Henry 10 Miler & Duathlon ** Fort Story Mitch Broudy [email protected] 22-Nov Turkey Trot 10K & 1M Mt Trashmore Dan Edwards, 495-3551 [email protected] 1-Dec Army/Navy 10k Fort Story Fort Story MWR [email protected] 1-Dec Jingle Bell Run 5K Old Dominion Univ Arthritis Foundation,456-1119 [email protected] 1-Dec AAU Nat’l XC Sportsplex Buddy Wheeler VB Gov 8-Dec Santa Shuffl e 5K Botanical Gardens Jeannie Martin, 488-9161 [email protected] 15-Dec Davis Corner Rescue Squad 5K TBD Sharon Brown, 499-5506 [email protected] ** Non-Strider event but some support provided by Tidewater Striders Race Forecast by Your Race Committee Our summer schedule has provided the Saturday, September 29th – Neptune 8K -- traditional Tuesday night runs and two always known as the fall 8K – fl at and fast: Newsletter Stuffi ng ohther great events in July. Our summer up and down Atlantic Ave. Chip timed. June 2007 Rundown Stuffi ng and fall schedule has most of our traditional A quality event managed by the Neptune Thanks for the June Stuffi ng go to: races and some new ones – fl yers are all on Festival. Rundown Stuffi ng Volunteers our website and are in the Rundown: Saturday, October 13th – Beach Ford All Bob Curtin, Jr. American Run 5K & 1-Mile at Kingston Saturday August 4th – Marine Corps League Jim Dare Elementary in Virginia Beach. Traditionally Wounded Marine 5K & 1-Mile at Regent Dan Edwards great awards, raffl e and a great residential University. Support wounded Marines and Anthony Gontarz venue. their families as they recover. Don Greene Saturday, August 11th – Mud Run at Little Saturday, October 20th – Susan Komen Jeanne Kruger-Williams Creek – Race Director Brian Sagedy 5K & 1-Mile on Atlantic Ave & the VB Chris Kust promises real mud this year plus new Boardwalk. Join the thousands battling Donna Kust obstacles for a fun challenging morning cancer through this nationwide event. Chip Katie Kust followed by a great party. Chip timed. timed. Mark Lakey Saturday, August 18th – Strider Mile at Saturday, October 27th – I Need a Light Duane Lougee Landstown High School followed by the House 5K & 1-Mile at Fort Story. New Barb Mathewson* annual club picnic at Lake Christopher; event with great potential. Come out and John Munday members are invited to the picnic whether have a superb race for a great cause. Bob Rantanen or not they run the mile. Mel Williams Saturday, November 3rd – Race for Breath Rundown PickUp/Delivery Saturday, August 25th – ECSC 5K – join – this race supporting the local battles Mary Beth Marshall the surfers for a 5K fi nishing on the against lung cancer has grown each year – Rundown Mailing Boardwalk. a great 5K on the Boardwalk. Chip timed. Dan Edwards Sunday, September 2nd – Rock n Roll Half Saturday, November 10th – Town Center Label Printing Marathon – enjoy 13.1 miles of great music 5K – a quality event by the Pembroke Cathi Reade – register now – it has always fi lled and Kiwanis, including a great post race party. *Coordinator Be among the fi rst to see the newsletter, been closed. Next month we’ll update the fall schedule enjoy friendship, food and drinks, help stuff which has several great new races. Forward Saturday, September 15th – Run for the Rundown at Running, Etc in Norfolk: Holiday House your comments or suggestions to your Race Committee. Saturday, September 22nd – ODU August 30, 2007 Accounting Department 5K – enjoy a 5K Dan Edwards, [email protected] on the campus with a traditional post race picnic.

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- 5 - The RUNDOWN - August 2007 WELCOME ABOARD!

Chesapeake, VA Nicole D. Fisher Carrie Moseley Carolyn Moseley Crystal Rice

Norfolk, VA Joanna O. Leing Eric Britton Lynn Edwards Gene Edwards

Portsmouth, VA Suzanna Stephens New member Crystal Rice fi nishes her 8k at the CHKD RunWalk for the Kids. Below, Virginia Beach, VA Eric Britton at the Dismal Swamp Stomp Half Marathon. Diana Suggs Robert Hansen Thomas Owen Belinda Traber Theresa Downey

Just coincidence but both of our birthday honorees are Multi-Sport Athletes. At the top is Kevin Cloe at Allen Stone and at the bottom is Noni Williams at Breezy Point.

2007 Multi-Sport Grand Prix Schedule The following have completed all Patriots Half 2007 Saturday, September 7, 2007 the Grand Prix events in 2007 1.2 mile swim, 56 mile bike, 13.1 mile run (through Women’s Distance Jamestown Beach Campground, Williamsburg, VA Festival): Price increase: July 27, 2007 www.setupevents.com Gene Bachman Sandman Triathlon Sunday, September 16, 2007 Jim Coleman 1K ocean swim, 14 mile bike, 5K run Rene Fariss Oceanfront, Virginia Beach, VA www.sandmantri.com Sammy Hinkle Smithfi eld Duathlon Saturday, November 3, 2007 Duane Lougee Luter Family YMCA, Smithfi eld, VA Michael Mitchell www.setupevents.com Mike Mitchell Cape Henry Duathlon Saturday, November 17, 2007 Tommy Neeson 5K run, 32K swim, 5K run Steve Speirs Fort Story, Virginia Beach, VA www.capehenry.kalerunning.com

- 6 - The RUNDOWN - August 2007 Happy Birthday! 2007 ADOPT-A-HIGHWAY SCHEDULE

Meet on Shore Drive opposite Fort Story west entrance for cleanup along Shore Drive to Atlantic Avenue. Social follows in First Landing/Seashore State Park. Sunday, September 23 10:00 AM This month, 152 Striders are Sunday, November 4 10:00 AM celebrating their birthday and

24 are MOVING ON UP to a new age For more information call Rich Hildreth at 481-9027 group! James Cone Aug. 1 Deborah Hastings Aug. 2 2007 ADOPT-A-TRAIL SCHEDULE Kevin Cloe Aug. 4 Meet at the “Narrows” boat ramp parking area (west end of 64th St. off Atlantic Jeffrey Norris Aug. 6 Ave.) at First Landing/Seashore State Park for trail maintenance along Long Michael Waterman Aug. 9 Creek Trail and Osprey Trail. Social usually follows in boat ramp area. Joel Myers Aug. 12 Sunday, August 12 10:00 AM Barbara Meierowitz Aug. 14 Sunday, October 21 10:00 AM Jane Zbinden Aug. 15 Gregory Shaffer Aug. 15 For more information call Chris Catoe on 425-6556 or e-mail [email protected] Concepcion Guzman Aug. 15 Beau Keally Aug. 16 Adopt-A-Highway Adopt-A-Trail Michelle Kuhlman Aug. 18 10 volunteers braved heat and humidity, A small but persistent group of four Strider John Wright Aug. 19 thorns, and poison ivy to pick up Shore volunteers showed for scheduled trail Lesley Bruemmer Aug. 19 Drive on Sunday, July 15. This was the cleanup on June 24 and stayed longer than hottest it’s been for trash pickup for awhile, Melanie Fiske Aug. 19 usual to insure our task was completed. but several had done a Sunday run in First Working with a gas powered weed eater, Bob Carlson Aug. 23 Landing State Park beforehand. Possible group reduced encroaching vegetation Eli Carmeli Aug. 25 volunteers may want to consider that if along Long Creek (“ankle buster” area) they’ve paid to use the park they can also Corey Brown Aug. 26 and removed downed limbs all along both use the showers in the camping area. Osprey and Long Creek. In addition, Dickey Rounsaville Aug. 28 Strider workers fi lled in pot holes along In any event, we found another current David Hinshaw Aug. 28 Cape Henry Trail (3 mile marker) and driver’s license and another current credit along Long Creek. Following the cleanup, Jennifer Riggs Aug. 28 card amongst the beer bottles and fast food volunteers gathered at Shore Drive Zero’s trash. An unscientifi c sampling indicates, Noni Williams Aug. 29 for well earned subs, refreshments and by the way, that energy drinks or caffeine Susan Ramsey Aug. 31 social time. A special thanks to Amiele added drinks seem to be increasing in Barakey, Tom Boose and Dick Brothers for Virginia Stone Aug. 31 popularity relative to beer. their contribution of time and hard work. If we missed your birthday and you’re My great thanks once again go out to Tom moving up in age groups, we may have Chris Catoe made a mistake or we have your birthday Boose, Bob Derring, Preston Fitzgerald, wrong in our records. Please let us know. Deb Sommer, Amiele Barakey, Chris Notify Steve Scudder (svscudder@juno. Catoe, Mark Lakey, Mike Daniels, and Liz com Subject: Strider Birthday) so that he Dyer. Briefs can update your membership information. Every weekend and almost every Rich Hildreth day there are Striders volunteering and racing all over Hampton Roads and beyond. After a race or volunteer activity, take a few minutes and write a brief report and e-mail to newsletter@TidewaterStrider s.com. Share your news with the membership.

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The Athlete’s Kitchen Sports Nutrition News from The American College of Sports Medicine Copyright: Nancy Clark MS, RD , CSSD The American College of Sports Medicine Weight Recovery (ACSM) is the nation’s largest group of • Of 860 Canadian adults who were • To recover from hard exercise, many exercise scientists, sports medicine and surveyed for about 20 years, 57% gained athletes choose a sports drink. However, sports nutrition professionals. Each year at more than 11 pounds (5 kg). They were less consuming equal amounts of carbohydrates the ACSM annual meeting, these experts active than the 17% who lost more than 11 from a “real” food, such as Wheaties with present their latest research. Here’s a small pounds and the 26% who maintained body skim milk, also works—and offers far more sample of the sports nutrition news for weight within 11 pounds. To minimize nutrition. 2007. weight gain with aging, be active! • In the 2004 Hawaii Ironman Triathlon, • Among 142 girls who were screened at 362 fi nishers ended up in the medical tent; Sweat ages 9, 11, and 13 years, those who exercised this represents about 14% of the total fi eld. • Trained female cyclists retained more fl uid to enhance health and well-being enjoyed Of these, 63% experienced one or more when they consumed a sodium-containing exercise more than those who exercised to gastrointestinal (GI) problems. The most sports drink before an endurance bike ride lose weight. Parents should encourage their common problem was nausea, followed compared to a drink with almost no sodium. daughters to enjoy an active lifestyle; this by vomiting, diarrhea & abdominal They also experienced less heat strain due is more sustainable than using exercise as cramps. Males and females, fast or slow, to being better hydrated and they were able “punishment” for having excess body fat. experienced similar distress; the problems to exercise for longer (99 vs 79 minutes). didn’t correlate with race times or gender. Enjoying a few salty foods before your next Body Fat • Running in a 10K race or sprint triathlon long bout of sweaty exercise bout would be • Body Pods are as good as underwater increases the amount of free radicals and a smart choice! weighing for measuring body fat in oxidative stress—but it also generates more • Sweat sodium losses can be signifi cant. college-age males. But, they are expensive. antioxidant activity that can overcome the Elite soccer players can lose more than The less expensive (and almost as accurate) potential problem. Antioxidant supplements 2,400 mg sodium during a 90-minute game. alternative is the skinfold caliper. Caliper are needless. That’s 5 packets of salt! Salty sweaters can measurements are preferable to bioelectrical appropriately eat salty foods before, during impedance methods. Training and after hard exercise. • Consumers who buy bioelectrical • Women who are afraid to strength-train • Sipping on post-exercise fl uids results in impedance scales (such as the Tanita scale) because they might “bulk up” can stop better fl uid retention than gulping a large should know that leg-to-leg measurements worrying and start lifting! In a 10-week volume at one time. Hence, athletes should tend to be more accurate than hand-to-hand study with women who lifted weights enjoy recovery fl uids over several hours, measurements. However, skinfolds are with just one arm, the trained arm became rather than guzzle one big drink. still the more accurate of affordable ways stronger, but not larger. for consumers to measure body fat. • Regular exercise can help night-shift Caffeine • Research suggests the more meals a workers sleep better. Exercise helps • Caffeine should no longer be considered a person skips, the higher his or her body maintain the synchronization of normal diuretic with a dehydrating effect. Women mass index (BMI). A survey with 623 circadian biorhythms. This can potentially who habitually consumed a low dose college students found that those who skip help the workers feel better and function of caffeine (~110 mg/day) were given a breakfast, in particular, tend to have higher better during the night-shift. higher dose (365 mg; similar to the amount BMIs than breakfast eaters. Another study • Getting married does not affect exercise in large mug of coffee). They did not reported similar fi ndings: obese boys tend levels, but having kids does—especially urinate more over the course of 8 hours. to skip breakfast more than their peers with for men. New fathers and new mothers The same holds true with caffeine during a lower BMI. Why is this? Does infrequent reduced their exercise time by about 4.5 exercise. Tennis players who consumed eating contribute to a higher BMI? Or do and 1.4 hours per week, respectively. (But about 200 mg caffeine had no dehydration people with high BMIs commonly skip the trade-off is worth it!) problems—and they played better. meals? Nancy Clark, MS RD CSSD (Board Fueling Before and During Exercise Fluids Certifi ed Specialist in Sports Dietetics) • Athletes often wonder what is the best • To listen to the media, you’d think every counsels casual and competitive athletes source of fuel during exercise. Research college athlete gets drunk every night. in her private practice at Healthworks, suggests sports beans, sports drinks, and However, a college alcohol survey of 117 the premier fi tness center in Chestnut gels all offer similar performance benefi ts. student-athletes found that 22% abstained Hill MA (617-383-6100). Her Sports Take your choice! from drinking alcohol, 68% described Nutrition Guidebook, new Food Guide for themselves as light-to-moderate drinkers, Marathoners, and Cyclist’s Food Guide are and 59% did not binge drink. By using this available at www.nancyclarkrd.com. Also information to create new “social norms,” see www.sportsnutritionworkshop.com for freshman can learn they don’t need to drink information about her online workshop to “fi t in”.

- 8 - The RUNDOWN - August 2007 Tidewater Striders Board of Directors Meeting Impressions of Virginia MINUTES FOR JUNE 4, 2007 Quality Screen Printing & Embroidery Since 1988 Meeting called to order at 6:42 pm at Virginia Neptune Festival Specializing in Race T-Shirts offi ces. All board members present except Cathi and Jean.

Offi cer’s Reports: Call or stop by for a quote or have a sales rep Rich discussed ERR, pluses and minuses, whether to move date visit and discuss designs with our Staff Artist of race. General discussion, no action taken. Rich also discussed meeting with Botanical Gardens. Striders to help them put on a Also featuring a Wide Selection of Sports Wear, race to benefi t the Gardens and Striders will offer advertising in Hats & Promotional Items the Rundown. Gardens will only charge $1. per entrant for races at night **Dan Edwards, President** Vice President No Report Phone 463-7782 or 717-0259 Fax 486-5481 Treasurer Dan presented current income/expense statements Email: [email protected] New Business: Web: impressionsofva.com Motion was made and passed unanimously to affi rm additions to policies and procedures to conform with Sarbanes-Oxley law regarding corporate compliance. 508 Central Drive, Suite 106 Virginia Beach, VA 23454 Discussion of 35th Anniversary celebration. Decided to include (Approximately 1 Mile East of Lynnhaven Mall) it with banquet honoring volunteers in October. Cathi Reade to work on implementation

Old Business: None

Committee Reports Race Committee: Dan reviewed current race schedule and upcoming races

Grand Prix Committee: Current standings will be included in July Rundown

Meeting adjourned 7:56 PM CHANGE OF ADDRESS? If so, please be sure to contact Cathie Reade, the Membership mediation center ad Database manager via email at: [email protected] The RUNDOWN is published third class and will not be for- warded to your new address by the Post Offi ce.

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- 10 - The RUNDOWN - August 2007 Congratulations, Tommy and Ronald McDonald House by Ada Lester World Record on a Treadmill, this sounds to help him settle in at a pace that would like something Tommy Nesson would be ensure Tommy would be the new World crazy enough to try. Many of us have put in Record Holder. By this time the gym was The Other long runs on a tread mill when we’ve had full as many fellow runners, the Mayor, no other choice; the training plan calls for offi ce workers, sponsors and journalists Runners 90 minutes of running but mother nature appeared to cheer Tommy on to a new Paul Harwoood has responded with a northeaster! Well, World Record. How could Tommy give up Barbara Stark Tommy ran 50k on a treadmill looking out with the clapping and cheers of the crowd Rich Hildreth a window from the Town Center Fitness on and knowing that he was helping other a gorgeous day. families by raising money for the Ronald Rod Dillman McDonald House. Charlie Schindler The initial crowd was small as Tommy set off on a fast pace to crush the 50k record of Tommy knew the record was his when Megan Burns 3:39. At one point, Tommy was 11 minutes daughter, Shelby jumped on the second Mark Horton treadmill to complete the fi nal two miles ahead of pace but the grueling pace took Steve Durr its toll and the last 40 minutes of being on with her Dad. the treadmill were tough as you can well Shelly Brand Tommy’s efforts raised several thousand imagine. To keep Tommy company there Tom Purcell was a second treadmill for other runners to dollars for Ronald McDonald House and Shelby Neeson run alongside Tommy and help him fi ght yes, he did set a new 50k Treadmill Record the monotony of treadmill Running. As of 3:34:24, breaking the previous record by Tommy’s pace began to slow, Tom Purcell 4 minutes and 35 seconds. ran by his side and provided the motivation Don’t Let Your Membership RUN out. If your name is on this list, your membership is due to expire in September 2007. You may renew online at Active.com or mail in the application on the back inside page of this newsletter. Bert Allen III Anthony D. Fontana Charity A. Mahannah John R. Roadman Don Ashby Isabelle Fontana Harold F. Mahannah William H. Roop Kim Ashby Joey R. Fontana Darcy Mahler Michelle Rosemeyer Thomas J. Boose Christy O. Fontana Patricia M Maloney Bill Rosemeyer Randy L. Boughton Mark A. Fontana Kevin Manuel Katie Sack Laurie L. Boughton Tyler George Sylvia McElrath David M. Sack Dennis Bounds Theresa A. Gross Christopher M. McGary Sarah E. Sawning Sue A. Bracher Kenneth C. Hartford Joseph McGraw Kristen Schwenk Kimberly Braunbeck David Hinshaw Donna McInturff Martha E. Schwenk Julia Braunbeck Tammy Hopkins George P. McLeod Richard N. Schwenk Richard Braunbeck Kevin Hupp Alice B. Meredith Stephen V. Scudder Rick Braunbeck Ann T Hupp Amy E. Merrill Leslie Shroyer Eric Busam Paul Hutta Bertha Mitchell Laura Solomon Lesa Castano Iris L. James Mark Mitchell Jennifer Strickland Sharon Clemmons Michelle Kuhlman Betty S. Munden Curtis R. Sturkie Marvin C. Clemmons Michael Kust Tom M. Murphy Terence S. Toatley Robert J. Curtin, Jr. Katherine Kust David Nance Alison A. Van Vleck Michael A Davila Donna Kust Carol O’Connell Rob Vance David W. Demmin Christopher M. Kust Jimmy Allen Parrott Sherry White Robert C. Derring L. Joy Learn Kathy A. Parsons Leslie White B.J. Derring Lauren Leidel Benjamin R. Potts Cindy L. Williams Courtney R. Doyle William E. Leidel Drusilla S. Powell George S. Woodruff Brian Emme Ranulfo G. Lopez Denise L. Rhoad Lisa C. Emme Brenda L. Mabry Randy A. Rhoad David A. Evans Brian K. Mabry Doreen S Roadman - 11 - The RUNDOWN - August 2007 Tidewater Striders Training Sites Weekday Training Location: Seatack Recreation Center Location: Group meets at Running Etc, 1707 Colley Coached Swim Workout by Betsy Durrant Ave., Norfolk. Days: Tuesday & Thursday Days: Tuesday and Thursday evenings Time: 6:30 - 7:30 PM Time: 5:30 PM. Pace: All levels welcome! Tuesday workout: 5-8 miles total interval distances Reason to swim with us: The only way to improve range from 400 meters to 1 mile. The workouts are your swim split is to swim, so join us in the water for a located on a measured Graydon Ave.“street course” in- coached workout. The cost is $3 per class; punch cards West Ghent. Geared for runners with 5K pace of 5:30 are available at the front desk. to 9:00minutes per mile pace. Contact: Betsy Durrant ([email protected]) Thursday workout: 6 to 10 miles. Training runs, tempo runs, or depending on a group’s desires, just an Location: Rotating Locations in Elizabeth City and easy run. Pace varies from 5:30 to 9:45 minutes per South Mills, NC mile. Days: Wednesday Number of runners: 15 to 30 Time: 6:00 PM Reason to run with us: Improve your race times by Training Run: Usually 4 to 6 miles, but routes can be running a structured workout and meet other runners shortened or lenghtened. Most routes are marked. with similar goals. Pace: Everyone is welcome. We typically have run- Contact: Running Etc, 627-1500 ners from the 8 to 12 minute mile paces. Reason to run with us: We are a very friendly and Location: Running Etc at Virginia Beach, Regency supportive bunch, and it’s a way to connect with fel- Hilltop Shopping Center, 1940 Laskin Road Suite 308 low runners in an area where they’re somewhat rare! Days: Wednesday evenings Contacts: Andrea at [email protected] or Time: 5:30 PM. 252-335-0821 x. 2996, Lisa at lajohnson@albemarle. Training Run: 4 to 8 miles easy run edu or 252-264-2599 Pace: 7 to 10 minute mile Number of runners: 10 to 15 Location: Mount Trashmore, Kids’ Cove Rest area, Reason to run with us: mid week run with a fun Virginia Beach group Days: Wednesday Contact: Mark @ Running Etc, 491-2340 Time: 6:00 PM Sources for Group Workouts: Pace: All ages and levels welcome! Check the websites at www.fi nalkicksports.com and www. Reason to run with us: Reason to walk with us: This runningetc.com for more information on group training. is an established group of casual walkers, half mara- This column is designed to list training sites organized thoners and marathoners of all paces. You get to learn by Tidewater Strider members throughout the Southside from experienced walkers while enjoying a great mid- Hampton Roads area. It complements information provided week training. Currently training for Rock’N’Roll on the Tidewater Striders website. If you want to list a training Half Marathon. site, simply forward the information to newsletter@Tidewat erStriders.com prior to the 15th of the month. Please notify Contacts: Anita Keegan, [email protected] us of any changes. One Time Training Events may also be listed.

New Energy Practice

Every Thursday afternoon at 5pm behind Kid’s Cove at Mount Trashmore. For further information contact Ron Jones at 467- 0520.

- 12 - The RUNDOWN - August 2007 More Training Sites Recipe Corner by Sheila Bailey, RD - Weekend Training Nutritionist ACSM Health / Fitness Instructor Certifi ed Location: Visitor’s Center of First Landing State Park I invite you to send me your fa- Days: Saturdays vorite recipe to “make-over” if you would like or to fi nd out how Time: 7:00 AM nutritious it might be. E-mail me Distances: Varies. We run from 12 to 20 miles de- at [email protected] or send by pending on training for marathons snail mail to 824 Etheridge Avenue Norfolk, VA 23502. Sharing recipes Pace: Generally 9:30 miles can be as informative as sharing Number of runners: Varies. Ranges from 4 to 10 our tips on running which can be a valuable resource for those that Reason to run with us: We run at a pace represen- are new to our sport. Experience is tative of middle of the pack marathoners and are a what we can pass on to others and diverse group with discussions that include anything. that includes FOOD recipes! We even discuss politics and religion. Did you know that those who eat salads and raw veggies with Contact: Rich Hildreth or Doug Dugroo salad dressing have higher levels of vitamins C, E, and B6, and folic acid? Just one salad a day helps to satisfy the 2005 Dietary Location: Final Kick Sports at Great Neck,VB Guidelines for Americans, which recommends eating 2 ½ cups of vegetables a day based on a 2000 calorie diet. If you like Caesar Days: Saturday morning Salads, try the one below. If your watching your calories instead of Time: 7:30 AM making the below dressing try Wish Bone Salad Spritzers Caesar Distances: Long run in First Landing State Park Delight at only 2 calories per spray. I also included chicken for Pace: All ability levels and paces protein. Number of runners: Anywhere from 30 – 60 runners Reason to run with us: Great social atmosphere with Caesar Salad with Chicken a wide range of ability levels. Meet other runners Ingredients training for the Shamrock Sportsfest! 2 cups Romaine Lettuce Shredded Contact: Final Kick Sports 757-481-3400 9 piece Pepperidge Farm Cheese and Garlic Croutons Location: Dismal Swamp Canal Trail, Chesapeake- 2 TBSP Parmesan Cheese Grated Days: Sundays 2 (4 oz) Chicken Breasts Baked Time: 8:00 AM Instructions: Distances: Varies. We run from 12 to 20 miles de- Bake chicken breasts in oven. Add a little spice before pending on training for marathons cooking if desired. Break off leaves of romaine lettuce. Pace: All ages and levels welcome! Wash lettuce in a bowl of cold water and dry using a clean Number of runners: Varies. Ranges from 4 to 10 dishtowel or a salad spinner. When leaves are dry tear them Reason to run with us: Reason to walk with us: into smaller pieces and add to salad bowl. Add croutons and parmesan cheese. This is an established group of casual walkers, half marathoners and marathoners of all paces. You get Nutrients for Salad to learn from experienced walkers while enjoying a Calories 172 Protein 29g Carbohydrates 3g morning training along the peaceful Dismal Swamp Dietary Fiber > 1g Fat, total 3g Calcium 101mg Canal. Currently training for the Rock’N’Roll Half. Contacts: Anita Keegan, [email protected] Dressing Ingredients ½ cup olive oil 1 clove crushed garlic 1 egg coddled 1 tsp Worcestershire sauce 1 tsp lemon juice 1 tsp cider vinegar

Nutrients per serving for Dressing (2/3 Cup) Calories 346 Protein 2g Carbohydrates 1g Fat, total 37g

- 13 - The RUNDOWN - August 2007

WE Are Walkers! by Anita Keegan Once again some of our veteran Strider don’t have to worry about being bumped up walkers have shared insight as to why they on the sidewalk. The fi nish line stays open walk and what attracts them to our sport. Get longer than any half I’ve been to. What a to know them here and be sure to introduce great event for novices to attempt their fi rst yourself to them when you see them at 13.1 distance. events. If you are looking for a mentor What is your favorite OUT-OF-TOWN event? or role model, talk with them. You’ll fi nd I have to vote for the Rome (yes, Italy) much experience among them—experience Marathon. None of the course goes through they are happy to share, as you can see industrial parks or the “other side of the tracks.” It was fi lled with sights of the rich history of ancient Rome, the awe of Vatican City, and the beauty that is Rome. In the last few miles, I’m sure I heard the crowds cheering at the chariot races as we passed Circus Maximus What advice do you have for new walkers? Start… just start! Pick a fun run or a mile race just to see what you can do. If you Steve Shapiro fi nd that walking is for you, then begin Walking: Since I was 18 months old. challenging yourself. Try to do the next Racewalking: 8 yrs. event a little faster. Graduate to a longer What is your favorite distance to race and why? distance, if you like. Meet and train with Half marathon—fairly easy to train for experienced walkers. versus a marathon; still a great feeling of accomplishment. Aside from there being walk awards, what two other things attract you to an event and why? Good tee shirts and camaraderie Anita Keegan What “technical” item do you always have with you at a race? Walking: over 8 yrs. A pre-race gel—Carboom Racewalking: 3 years What is your favorite LOCAL event? What is your favorite distance to race and why? Seaside Half Marathon in Wachapreague for the I have to answer that one from three after-race party What is your favorite OUT-OF-TOWN event? perspectives. When I’m coaching for Team Marine Corps Marathon for the scenery of in Training, the full marathon is my favorite. D.C. I get to meet and work with so many other What advice do you have for new walkers? walkers along the way. When I’m a pacer, Try to attend a clinic, like the one Dave either full or half marathons where I enjoy McGovern puts on the challenge of having to get back on pace each time I slow down to assist or pace an individual. And when I’m out there just as me (not coaching or pacing), the thrill of completing yet another marathon leaves Above is Walker Robin Land who was pro- 2007 Running Grand me with a feeling of accomplishment. fi led in the July 2007 Rundown but without Aside from there being walk awards, what a photograph. Below, Scott Stakes is get- Prix Schedule ting started at the We Build People 5k. two other things attract you to an event and July 31st - Summer Series IV why? Memorial 5k Run Location, location, location…ooops, that was three, but you get the idea August 18th - Strider Mile What “technical” item do you always have with you at a race? September 2nd A ball cap—rain, snow, or shine, a hat Rock ‘n’ Roll Half Marathon keeps the elements off my face and my hair September 22nd - Neptune Festival 8k somewhat manageable. What is your favorite LOCAL event? November 22nd - Turkey Trot 10k Rock’N’Roll Half! It’s about the most December 1st - Army-Navy 10k walker-friendly event I know. The course is fl at, there’s entertainment, and the last few miles are on the boardwalk where walkers

- 14 - The RUNDOWN - August 2007

Strider Racewalkers at the National Senior Games By Steve Durrant Two Tidewater Striders participated in racewalker from the State of Missouri, who This was the fi rst time that Steve Durrant the racewalk competition at the recently had been too young to compete in 2005, had competed in the National Senior completed National Senior Games/Senior showed up in this year’s 50 - 54 age group Games. He walked the 1500 meters in Olympics, held in Louisville, KY. The competition. Shapiro took the silver medal 9:35.61 - a PR - to fi nish in 11th place (out National Senior Games are held every in both racewalking events fi nishing behind of 23 competitors); and walked the 5000 other year (odd numbered years) bringing the youngster from Missouri. Interestingly, meters in 34:23 to fi nish in 12th place in the together qualifi ers, men and women 50 he walked signifi cantly faster times in both 65 - 69 age group. His legs “rubberized” years of age and older, from State Senior events this year compared to 2005. His on him during the last 1000 meters of the Games competitions held thorough out 1500 meter time this year was 7:14.18, an18 challenging 5K course. He noted that all the country during the preceding even second improvement over his 2005 time of but two of the competitors that beat him in numbered year. Steven Shapiro, age 53, 7:33.10. His 5000 meter time this year was the two events were younger than him. He from Hampton, competed in the men’s 50 27:23, a full one minute and 10 seconds will be competing in the 70 - 74 age group - 54 year age group and Steve Durrant, age improvement over his 2005 time of 28:33. in San Francisco, and like Steve Shapiro, 68, from Virginia Beach, competed in the He is looking forward to 2009 when the is looking forward to the 2009 National men’s 65 - 69 year age group. The events National Senior Games will be held in San Senior Games. were the 1500 meter racewalk held on the Francisco and he will be competing in the University of Louisville’s Track, and the 5K 55 - 59 year age group - and the youngster racewalk, a modifi ed two loop out and back from Missouri will be competing in the 50 course held on a rolling (hilly) paved road - 54 age group. in the City of Louisville’s Iroquois Park. A total of approximately 200 men and women competed in the racewalk competitions. National Senior Games

At the previous 2005 National Senior Games Racewalker 1500 meter held in Pittsburgh, PA, Steve Shapiro had Steve Sharpio 7:14:18 (age 50-54 group) 2nd been the 1st place/gold medalist in both Steve Durrant 9:38:61(age 65-69 group) 11 th events, and had the fastest overall times Racewalker 2007.. 5000 meter event in both events. He was hoping to repeat Steve Sharpio 27:22:56 (age 50-54 group) 2nd the fete during in this year’s competition. Steve Durrant 34:26:65 (age 65-69 group) 12th However, fate was not kind. A 51 year old

- 15 - The RUNDOWN - August 2007

Nimmo Wellness offers haute holistic care

Virginia Beach, Virginia— Farewell to bland doctor’s offices, drive-through massage centers and pack ‘em in yoga classes.

Debuting this week in Virginia Beach, Nimmo Wellness elevates holistic care to an entirely new level. Tidewater Strider and local chiropractor Dr. Derek D. Russell has collectively united chiropractic care, a private yoga studio, a modern art gallery and a massage center under one roof.

Nimmo Wellness is located near the Princess Anne Recreation Center at 2125 McComas Way Suite 101 in Virginia Beach. Serving beyond the boundaries of the Princess Anne/Red Mill corridor, Nimmo Wellness is on track to provide clients with a new approach to healthy lifestyles. Chiropractic and massage services must be booked in advance; massage is scheduled to begin August 1. The yoga studio will be complete August 20, and will offer a variety of classes for all skill levels plus private sessions. The web site, NimmoWellness.com, has up-to-date scheduling

information for clients. Tidewater Strider and Chiropractor Dr. Derek D. Russell

The idea behind opening a wellness center stemmed from an episode of ABC’s hit television sitcom Grey’s Anatomy, when “Addison” took a leave of absence to visit friends in Los Angeles, a couple who work at the Oceanside Wellness Group. Chiropractic, Yoga & Massage

2125 McComas Way Suite 101 Explains Russell, “The concept of having multiple Virginia Beach, VA 23456 practices in one space seems very ‘California,’ and yet a great fit for this area too.” Russell became Located near the inspired. "I wanted to create a practice with top Princess Anne Recreation Center notch service and multiple amenities offering healthy alternatives to traditional medicine, yet also have an emphasis on both décor and atmosphere." 757.427.7690 For more information, visit NimmoWellness.com or call 757.427.7690. NimmoWellness.com

- 16 - The RUNDOWN - August 2007

careful of other cyclists. It gets really crowded. This is a good test 50K Squats of your bike handling skills. Its hard not to draft or be drafted so While one of our board take that in stride and have fun. There were no drafting penalties members was running that day. The run is hard and if you are a good hill runner, you a 50k on a treadmill for will do well here. Since this area (Hampton Roads) has few hill charity, I was preparing challenges I recommend this race to give you a good hill workout. for a different 50K. I give this race a B+.

The Rattlesnake Trail The other triathlon is a solid A rating. It is the I Love the Tavern 50K in Charlestown WV sprint triathlon in Midlothian Va. near Richmond. The 750 m swim is one tough run. I have against the James River current is diffi cult. The water visibility is noticed some members 0. Stay away from the shore for there are submerged trees that will of the Striders writing slow your swim down a little. The bike is 18m of hills and two about new races and their hill climbs will get you out of the saddle. Be prepared to exceed experiences and I think 40mph on the downhill and hold on. The course is well marked this is a good opportunity to let others know about new races. with volunteers and police. The run is great. Again, this is a 5K trail run with a few obstacles to make it interesting. The only Most of the local races here, especially after a few years, get a pavement was at the fi nish line. Plenty of food and beverages are little boring. Therefore, new race events can be very attractive. I available after the race. would like to recommend this Rattlesnake Trail run. It is technical and a quad killer. There is no horizontal surface to run except the Well I’ve got to get ready to go do the Colonial Beach Tri on the fi rst 100 and last 100 yards. The slopes are so steep that I had Potomac River. I just can’t wait to see what color my skin turns to use the trees to pull myself up. Trail running is unique. Albeit after the swim. Usually it has a red tint, but I’ll bet this year it a slow running pace, the measure of concentration is high. The may be green. It just depends on what type of coal is burned at the focus is technique and not speed. Loose rocks and hidden roots power plant upriver. are common. One fall at the 20 mile mark and its a long way down Life is good. that mountain side, on you butt, and to the fi nish line several miles away. There are no blister buses.

Most of the time you see no other runners. The scenery can’t be beat. Instead of a fl at road with houses or buildings, there are creeks, abandoned coal mine entrances, and rock formations. There is a section of the run, about the 25 mile mark where you have to climb over several large boulders to continue on the trail. This is were I recommend a rest. Lots of sightseeing here, and the mind starts to wander and you can get lost, so watch closely for the red ribbons that mark the course. The sounds of birds abound. The aid stations are an oasis. They are usually manned by one or two people. It gives you time to eat, drink and socialize. There is no lost pride in sitting for a minute or two or fi ve at an aid station and thinking why am I doing this. Try trail running, you are going to get hooked. I give this run a B+.

There is another really neat run. Mostly in a trail form, the Rudy Seal Challenge in my opinion is the best run coarse and race this year. A combination of obstacle course, road running, trail running, water, and mud make this run fun. There was plenty of mud because it rained the night before. Lots of slipping and sliding. The course was well marked and just about every root was marked with orange or white paint. The volunteers, some being SEAL team members will yell at you, call you sissy, and employ other means of motivation. The best part was at the 3 mile mark where you had to do pull ups and push ups, OOOHRAA. I give this an A.

For the triathlon folks. There are two new races. One is the Lake Montclair Olympic distance tri in Dumfries, Va.near Manassas. The water is very clear with about 50Ft. lateral visibility. You can actually see other swimmers around you. Very neat. The bike course is a 4 loop course around a neighborhoods’ main thoroughfare. Its is mildly hilly and the downhill speeds can reach 40 mph. Be

- 17 - The RUNDOWN - August 2007 The Allen Stone Memorial Races July 21, 2007 - Virginia Beach, VA 1k Run - 1k Swim - 5k Run: 151 Finishers 5k: 148 Finishers 1 Mile: 17 Finishers MALE AGE GROUP: 35 - 39 Run Swim Run 1 PAOLO HAWLEY 36 42:11 Pl Athlete Ag Time Finish Line 2 KEVIN CLOE 39 46:28 OVERALL MALE RESULTS 3 BRUCE KLINGER 39 46:54 1 ANDREW FARRELL 36 37:55 4 SAMMY HINKLE 35 47:54 2 CAPPY SINCLAIR 27 37:57 Volunteers 5 TIM PRICE 35 49:10 3 JOEL BELL 32 38:23 Rick Brown 6 MICHAEL WAGNER 37 49:22 OVERALL FEMALE RESULTS 7 KEVIN BURNS 39 53:40 1 ALEXIS ORISTIAN 27 42:49 Sharon Brown 8 JOHN WALL 36 55:34 2 DENISE TODERICO 33 44:58 9 JUSTIN FISK 37 55:48 3 MARY MARGARET PETER 16 44:58 Dan Edwards* 10 MATTHEW BUTTGERVEIT 35 58:30 MALE AGE GROUP: 13 - 15 11 MICHAEL PAYNE 35 61:06 1 DUSTIN GOARD 15 56:46 Evie Foster 12 RICHARD DANIELS 36 62:57 MALE AGE GROUP: 16 - 19 FEMALE AGE GROUP: 35 - 39 1 JASON DOWNEY 17 47:25 *Coordinator 1 SAMANTHA WUTTIG 36 46:39 2 MIKE MITCHELL 19 50:35 2 LYNN SAURO 39 53:39 3 MELISSA MCKENDRY 36 53:42 MALE AGE GROUP: 20 - 24 MALE AGE GROUP: 30 - 34 4 KIMBERLEY DUSTIN 39 53:45 1 AARON HACKER 24 44:16 1 JOHNNIE PEARSON 31 39:33 5 SUZANNE GIERSCH 35 54:40 2 CODY MESEC 22 45:22 2 DEREK RUSSELL 33 39:41 6 TERESA KENDIZ 36 57:41 3 NOEL WILLIAMSON 20 45:59 3 BENJAMIN TODERICO 32 41:30 7 LISA GEMSKI 35 67:02 4 MATTHEW ROMANO 21 49:43 4 MARTIN ORTIZ 30 43:01 8 JAMIE HAYMAN 37 67:04 5 THOMAS WIELAND 22 49:43 5 PETER SZCZEPANKIEWIC 34 47:27 9 MECCA ADAMS 37 68:57 6 JOSEPH BUCHTA 21 56:56 6 ANDREW HOFFER 33 49:39 10 SHANA COSTANZO 39 68:59 FEMALE AGE GROUP: 20 - 24 7 STEPHEN HARRISON 32 49:52 MALE AGE GROUP: 40 - 44 1 JENNA HEDRICK 22 49:49 8 THOMAS MAYES 33 50:42 1 DUDLEY WARE 43 39:46 2 CHELSEA FINCH 22 52:44 9 CHRIS ROSS 31 50:44 2 KLAUS WUTTIG 40 40:31 3 ELIZABETH ORISTIAN 22 54:31 10 ANANT RAUT 31 51:34 3 PAUL SAKSVIG 41 43:20 4 COREY BERRIEN 24 59:38 11 GEORGE TEMPLE 32 51:40 4 BRUCE RUDDOCK 43 43:36 5 KATA MCLAREN 23 61:51 12 EDWARD ALMAZAN 34 53:16 5 JAMES LEACH 40 45:11 6 VANESA JOHNSON 23 66:36 13 DARIUS DANIEL 31 56:15 6 GLEN KNUTSON 43 46:42 MALE AGE GROUP: 25 - 29 14 ROGER BURNETTE 34 56:23 7 KEVIN NORRIS 40 48:07 1 TOM ORISTIAN 27 41:50 15 WILLIAM HUDGIN 34 60:27 8 MICHAEL MITCHELL 41 50:39 2 BRETT CLINE 27 43:33 16 EUGENE PAUGH 33 61:03 9 MICHAEL BENEDETTO 42 59:59 3 JOHN BONNETT 25 44:09 FEMALE AGE GROUP: 30 - 34 10 EMIL CONSOLACION 42 68:00 4 PAUL MCGRAW 25 45:43 1 LAURA MCGREEVY 31 46:58 FEMALE AGE GROUP: 40 - 44 5 ANDY WINZ 26 63:53 2 HEATHER ROYER 32 47:44 1 ELIZABETH WARE 43 46:59 6 KEVIN NAVRATIL 28 64:40 3 KELLEY TYLER 32 54:32 2 TRACEY MCELLIGOTT 43 48:04 FEMALE AGE GROUP: 25 - 29 4 NICOLE CLEVELAND 30 55:09 3 KAREN FRANKE 41 51:56 1 JULIE LESTYAN 27 45:19 5 TONYA KALLMEYER 33 56:48 4 TERRY PELTIER 40 52:19 2 JANET SHEELEY 28 47:12 6 ZAIANN VASQUEZ 33 58:29 5 PATRICIA BRENES 44 59:41 3 TIFFANY RUSSELL 26 47:15 7 CRYSTAL STEEN 30 64:04 6 KRIS RAMIREZ 42 60:08 4 HEIDI AUSTIN 25 48:34 8 SARAH WHISMAN 30 64:28 7 MICHELLE WALZ 43 63:47 5 JESSICA NAQUIN 26 61:07 9 CHANTEL RAY 32 72:19 8 SANDRA PRYOR 40 64:05 6 MELISSA SOTOMAYOR 26 62:13 9 GLENDA DENNISON 41 69:32 7 BECKY KONKLE 28 72:46 10 CHAR RUSNAK 42 73:59 MALE AGE GROUP: 45 - 49 1 TROY JARRETT 46 38:43 2 HAYDEN BAYER 45 44:40 3 STEVE PATTERSON 45 44:55 4 STEVE OLSEN 46 47:29 5 JORGE CORTINA 48 47:45 6 ROBERT BOSLEY 49 48:21 7 JAMES HARRIS 46 48:25 8 BRIAN BROWN 45 48:54 9 STEVE LANNING 47 50:16 10 JAMIE CARON 48 53:41 11 TIM GOSNELL 49 55:14 12 PAUL DANIELSEN 47 55:55 FEMALE AGE GROUP: 45 - 49 1 ROBIN GRAF 48 48:28 2 SUSAN SWANSON 47 51:53 3 VERONICA REVAZ 45 72:19 MALE AGE GROUP: 50 - 54 1 GARY VAN DERVEER 50 44:05 2 DUFFY DRUM 52 46:05 3 GENE BACHMAN 54 46:34 4 COUZIN ED SCHIAVONI 51 49:15 5 JOHN ALADJ 50 56:44 6 STEPHEN BROOKS 51 68:49 FEMALE AGE GROUP: 50 - 54 Left to Right: A now confi dent swimmer, Yasmin May is able to confi dently wave to the 1 JUNE MCDANIELS 51 45:51 TriDuo Photographer as she exits the water. A few years ago, Yasmin probably would have 2 SHERI SEGAL 50 52:59 skipped that extra challenging swim. Mecca Adams fi nishes up her race at Allen Stone 3 YASMIN MAY 50 68:04 after also completing the challenging swim.

- 18 - The RUNDOWN - August 2007

MALE AGE GROUP: 55 - 59 FEMALE AGE GROUP: 35 - 39 1 NICK MAY 58 51:43 5K 1 ANGELA BURROWS 37 23:30 2 RICHARD BUSH 59 58:00 OVERALL MALE RESULTS 2 ELIZABETH STEINBERG 38 27:50 MALE AGE GROUP: 60 - 64 17 JAMES EAREHART 18 17:18 3 JEAN MORRIS 37 28:40 1 AMIELE BARAKEY 62 58:49 2 RYAN CONRAD 21 18:38 4 CHRISTINA NIXON 35 28:43 2 ERVIN POWELL 62 65:11 3 MARTIN VITOFT 40 19:49 5 EILEEN MALONEY 36 28:53 6 TINA BRONK 38 31:04 FEMALE AGE GROUP: 60 - 64 OVERALL FEMALE RESULTS 7 KELLI WRIGHT 39 31:58 1 KAREN JACOBS 62 65:51 1 RENEE HIGH 25 18:07 8 ELIZABETH DAVIS 39 32:27 2 MARY DAVISON 34 18:58 MALE AGE GROUP: 65 - 69 9 TAMMY DEJESUS 35 47:44 3 LISA ODONNELL 42 22:10 1 JIM HICKEY 67 58:41 10 LORI COBB 36 49:18 MALE AGE GROUP: 1 - 10 2 JOSEPH POLINSKI 69 61:47 11 PATTI MALONEY 37 49:24 1 JOSHUA LANE 10 26:27 ATHENA AGE GROUP: 1 - 99 MALE AGE GROUP: 40 - 44 FEMALE AGE GROUP: 1 - 10 1 CORDELIA ROBINETTE 43 58:48 1 GRESH WALL 40 22:08 1 JULIANA WRIGHT 8 37:16 2 PATRICIA O’DONNELL 45 72:47 2 JEFF BACKOWSKI 44 22:21 CLYDESDALE AGE GROUP: 1 - 99 FEMALE AGE GROUP: 11 - 12 3 MICHAEL DANIELS 40 22:55 1 MIKE KEEFE 26 46:25 1 MADELINE PETER 12 26:56 4 BERT SANTOS 42 25:32 2 JAMES ALTMEYER 41 49:55 MALE AGE GROUP: 13 - 15 5 GREG GOUDEAU 40 26:34 3 CHRIS ODONNELL 45 50:14 1 HAYDEN MERKEL 13 20:26 6 ANDREW PUNZALAN 40 27:20 4 MARC CROSSE 26 50:36 2 KYLE ODONNELL 14 26:44 7 BRUCE BRONK 41 29:19 5 LEAF R. CARSON 90 52:57 FEMALE AGE GROUP: 13 - 15 8 CARL POPE, JR 43 29:54 6 RYAN HIMEL 32 53:43 1 MEAGHAN SHEA 14 30:35 FEMALE AGE GROUP: 40 - 44 7 WILLIAM MEACHUM 36 54:28 MALE AGE GROUP: 16 - 19 1 THADINE POWELL 44 23:29 8 ROBERT BOYCE 53 54:48 1 JOHN WARNER 17 20:57 2 KIMBERLY BRYANT 40 28:25 9 KEVIN HERMANN 41 62:50 2 JEREMIAH MCCULLOUGH 18 51:19 3 TINA TATE 41 31:36 10 BOB CURTIN, JR. 54 70:13 FEMALE AGE GROUP: 16 - 19 4 KAREN HUNTER 41 34:12 MILITARY-MALE AGE GROUP: 1 - 99 1 LEXXIE HORWITZ 16 31:56 5 ROGINA TROY 42 34:13 1 JOHN ODONOGHUE 23 47:55 6 STEPHANIE NEWCOMER 41 36:56 2 JUSTIN BURNEY 26 48:22 MALE AGE GROUP: 20 - 24 7 DIANE FERRELL 40 43:12 3 CHRIS NORTON 26 51:06 1 SAMUEL RAULS 23 22:19 8 DANIELLE JONES 42 49:03 2 DANIEL CEPITO 24 24:13 4 JOE VELA 30 53:50 MALE AGE GROUP: 45 - 49 5 MATTHEW AUSTIN 26 58:50 3 DANIEL POLLI 21 26:43 4 CHRIS KELLY 20 32:46 1 RON WEAVER 49 20:20 MILITARY-FEMALE AGE GROUP: 1 - 99 2 DAVE EBERT 49 21:15 1 AIDAN VAN CLEEF 21 45:08 FEMALE AGE GROUP: 20 - 24 3 DWIGHT STARKS 46 23:55 2 JENNIFER WATERMAN 34 50:44 1 BARBARA BATES 24 28:54 4 JOE VAN DRIESEN 46 27:22 2 CHELSEA SEADORF 21 44:03 SEALS AGE GROUP: 1 - 99 5 CARY SAWYER 45 28:32 1 KIM TORGERSON 44 40:13 MALE AGE GROUP: 25 - 29 6 TOM KENNEDY 48 28:42 1 TIM NERONSKI 29 20:51 7 MIKE GAGE 46 43:30 2 JOSE GALVAO 27 25:52 FEMALE AGE GROUP: 45 - 49 FEMALE AGE GROUP: 25 - 29 1 TERRI WEAVER 46 24:57 1 JENNIE RITCHIE 28 25:04 2 REBECCA LEAR 49 26:58 2 ANNMARIE RISTY 26 28:09 3 CHRISTINE ZIRPOLI 45 28:30 3 JAMIE WAGNER 27 28:29 4 CINDY KUHN 47 28:44 4 KAREN HOBBS 27 31:54 5 LAURA DANKS 49 38:03 5 RHODA FARRIS 29 33:12 6 CORREN MCCOY 47 38:29 6 JENNIFER LEFFEW 26 35:36 7 JEANE GAGE 45 43:31 7 CARA DIENES 27 36:06 8 BARBARA BATES 48 49:25 8 KRISTY WARREN 27 36:11 9 DEANNA RODE 29 44:23 10 SHERI WAITE 28 46:11 MALE AGE GROUP: 30 - 34 1 ADEN SCOTT III 30 21:17 2 ANDRE GROSS 34 21:24 3 DERRICK PARAMORE 30 22:06 4 ANDREAS FISCHER 30 22:18 5 TODD BOWEN 30 26:29 6 SCOTT L. HANSON 32 26:47 Above, Dan Lear fi nishes up the 5k at the 7 TIM BENTJEN 33 27:06 Allen Stone Memorial Races. Below, Steve 8 PHILIP GEORGOULIAS 33 36:33 Patterson accepts the complete challenge 9 JASON SEACRIST 31 52:38 of the Run Swim Run and swims without a FEMALE AGE GROUP: 30 - 34 1 JENNIFER STRICKLAND 32 24:43 wetsuit; by the way Steve is newly retired 2 LESLIE ABBOTT 33 24:58 from the Marine Corps. Steve, thanks for 3 BEVERLY ROSE 31 27:38 the many years of service. 4 MELANIE ZAMPI 32 28:45 5 ROBIN KELLY 33 28:51 6 LAURIE KLINGEL 33 29:48 7 WENDY READMAN 34 33:50 8 ELIZABETH MAGNAVICE 32 33:55 9 CHRISTINE CAMPBELL 33 34:34 10 CARRIE NIEMI 31 36:17 11 GINA RICCIO 31 37:35 12 KRISTI M. NOLASCO 30 37:56 13 ANGIE FALKIEWICZ 34 44:03 14 ROSLYN GEORGOULIAS 32 44:17 15 DONNA NORMAN 32 44:18 16 LEAH WITHAM 31 49:17 17 JOCELYN SEACRIST 33 52:38 MALE AGE GROUP: 35 - 39 1 SCOTT NEWCOMER 37 22:07 2 PAUL WALTERS 38 22:19 3 GEORGE MCLEOD 36 24:59 4 PELSBY NORMAN 35 26:15 5 WILLIAM LANE 38 26:28

- 19 - The RUNDOWN - August 2007 1-MILE MALE AGE GROUP: 1 - 8 MALE AGE GROUP: 50 - 54 1 JOSIAH RAMSAWH 8 6:50 1 MIKE LEMCKE 52 20:41 2 BRADEN WILSON 8 7:43 2 JOHN GRESOCK 52 22:00 3 JACOB NORMAN 8 7:46 3 ERNEST MURRAY 51 23:29 4 GRESHAM WALL 4 9:59 4 RAY KIDDY 50 24:21 5 DEVON FISK 6 11:31 5 DAVID NOBLES 51 26:16 6 WYATT MEACHUM 7 11:38 6 GENE CROCE 51 27:19 7 MATTHEW FIELD 4 12:38 7 BOB STARR 52 28:02 8 ALEX WUTTIG 4 25:01 8 DANIEL DAVIS 54 32:04 9 STAN MEYER 53 48:50 FEMALE AGE GROUP: 1 - 8 1 CHLOE COOSE 6 10:18 FEMALE AGE GROUP: 50 - 54 2 JENNA CONTE 5 10:19 1 SHARON WEEKS 53 24:29 3 HANNA WUTTIG 5 12:19 2 KATHY BAKER 51 36:33 4 LAUREN TILLERY 4 12:48 MALE AGE GROUP: 55 - 59 5 CAOILINN MCLANE 6 13:11 1 ROBERT RANTANEN 55 22:38 6 KATHRYN DANIELS 4 16:10 2 GEORGE LEDONNE 57 24:52 7 ANA COSTANZO 4 16:58 3 STEPHEN SCUDDER 58 29:45 MALE AGE GROUP: 9 - 10 4 RAY KING 57 30:06 1 JUSTIN STRICKLAND 9 7:32 FEMALE AGE GROUP: 55 - 59 2 AUSTIN PRICE 10 11:26 1 ANITA LEDONNE 57 31:08 2 DEE MURRAY 55 44:41 3 ANNE GRESOCK 57 51:04 Above is 8 year old Braden Wilson who has MALE AGE GROUP: 60 - 64 really grown up with this race as his Dad, 1 RANJIT DAS 64 26:53 Mike has been the race director for several 2 CARY FISHBURNE 63 28:33 years. Braden managed to hold off Jacob FEMALE AGE GROUP: 60 - 64 Norman to fi nish 2nd in the 1 to 8 Year olds. 1 HARRIETTE FISHBURNE 60 31:29 ATHENA AGE GROUP: 1 - 99 1 TANYA SIMPSON 29 31:05 2 ALICIA COLE 36 33:19 3 KYM HALSTED 40 33:35 4 ERIN NAGLE 24 36:07 CLYDESDALE AGE GROUP: 1 - 99 1 DOUG FERNANDEZ 47 20:43 2 WILLIAM DUNGAN JR 51 26:37 3 GROVE CALVERT 60 41:27 4 DAN LEAR 60 47:33 MILITARY-MALE AGE GROUP: 1 - 99 1 BRAD WHITSON 24 21:12 2 TOM GERSTNER 45 26:51 MILITARY-FEMALE AGE GROUP: 1 - 99 1 WENDY MEYER 25 26:50 2 SUSAN FARRAR 35 30:48 3 AMY NIEDERHAUSER 32 30:49 MALE-WALKERS AGE GROUP: 1 - 99 1 SCOTT STAKES 44 32:28 2 KEN JONES 60 45:13 FEMALE-WALKERS AGE GROUP: 1 - 99 1 MADISON BYERS 37 33:47 Sammy Hinkle leaves his footprints on the 2 JENNIFER KILLENBECK 36 38:40 beach as he heads up the beach to transition 3 JULIE JAMES 38 42:22 to the 5k on the boardwalk. 4 MARILYNNE JONES 60 45:31 5 MARYANN CALVERT 51 48:19

- 20 - The RUNDOWN - August 2007

- 21 - The RUNDOWN - August 2007 Summer Series - Week 1 - Countdown 4 Miler July 10, 2007 - Norfolk, VA Volunteers Jean Phelan* Dick Brothers* Betty Brothers Janie Yerkes Alexandra Yerkes Dianna Hinshaw Mel Williams Dwight Kane Sue Edwards

Dan Edwards Yes, the race has started but everyone is just hanging out waiting for their goal time to ap- Amiele Barakey pear on the clock so that they can begin the race. If everyone paces themselves correctly, everyone will fi nish at the same time! Jeanne Kruger-Williams Steve Patterson Cathi Reade Roy Blakeburn Angelo Celesia Mark Mustin Debbie Mustin Evie Foster Brian Hulburt Randy Gore Tom Murphy Tim Capalodo *co-Race Directors Paula Graham is on pace during the Count- Ah, the Botanical Gardens in July - humidity, down 4 Miler at the Norfolk Botanical Gardens storms and Tidewater Striders. Above, Kevin Hermann appears to be taking it all in stride. Below from left to right: Christine Hubbard, Joakim Falck & Caleb Doan - one of the many high school runners that enjoys the low stress of the Summer Series

- 22 - The RUNDOWN - August 2007 Summer Series - Week 2 - 3x2k Relay July 17, 2007 - Norfolk, VA Volunteers Betty Brothers Dick Brothers* Jean Phelan* Curt Aasen* Janie Yerkes Alex Yerkes Mel Williams Rob Levinsky It’s July! It’s Hot! It’s Wet & Curt Aasen is Joan Gustafson ready for Week 2 of the Summer Series Shannon Ralston Tom Murphy Anita Keegan Eric Busam Evie Foster Sherry Celesia Angelo Celesia Roy Blakeburn Costas Rerras and Jeremy Clover start off together in the 3 x 2k Relay. Costas is an- Randy Gore other young runner that probably doesn’t Tim Capaldo remember a summer without the Summer Series at the Gardens. *co-Race Directors Avelina Ibarra is fi nishing up her portion of the relay. Water on the Course Strategies

Amiele Barakey demonstrates how to run Betty Brothers thought about avoiding the and the fi nal strategy - go for it. Straight around the water obstacle water but really doesn’t want to lose time so through the puddle on to the fi nish! she makes a half hearted attempt at avoid- ing the water. - 23 - The RUNDOWN - August 2007

MALE AGE GROUP: 30 - 34 1 8 JAMES HILTON 30 19:00 Ribbons of Hope 5k 2 19 KENTARO TACHIKAWA 34 20:22 3 44 JASON HUNSBERGER 31 23:29 July 15, 2007 - Virginia Beach, VA 5k: 209 Finishers 4 51 DOUG BROWDER 34 24:24 PL O’All Fname Lname Ag Time 5 75 BEN DUKES 34 27:16 6 95 BENN ADVOCAT 32 29:10 OVERALL MALE RESULTS 7 118 JOHN ELLIOTT 33 30:59 1 1 DANIEL JULIAN 25 17:01 8 132 ROBERT BAUTISTA 33 32:27 2 2 KYLE OAKES 20 17:50 Volunteers 9 147 BRAD WILLIAMS 31 33:54 3 3 KODY OAKES 18 17:57 Rick Brown 10 156 JASON WHITEFORD 34 34:56 OVERALL FEMALE RESULTS FEMALE AGE GROUP: 30 - 34 1 17 TARA CONNOR 19 20:01 Sharon Brown 1 57 CHRISTANYA SELLS 31 24:48 2 20 MICHELLE GEE 25 20:26 2 71 CARRIE RUSSELL 31 26:56 3 25 CHELSEA BIEBER 23 21:17 Bob Curtin 3 89 BEVERLY ROSE 31 28:25 MALE AGE GROUP: 1 - 15 4 90 MART-MARI VONSCHLICHTING 33 28:32 1 10 LAWRENCE THOMAS 15 19:02 Dan Edwards* 5 110 JENNIFER BRICE 33 30:42 2 30 WESTON LUMBARD 14 21:52 6 130 LORI TIGNOR 34 32:23 3 81 JUSTIN WHITEFORD 14 27:49 Dion Esioro 7 131 TONYA EDWARDS 33 32:24 4 92 DAVID HARRISON 13 28:45 Evie Foster 8 133 JENNIFER GALATRO 34 32:30 5 94 CHRISTIAN MOSS 9 29:06 9 136 ZAIANN VASQUEZ 33 33:14 6 104 BRENDAN WILES 11 30:05 *Coordinator 10 167 KRISTN HOLMES 31 39:02 7 121 ALEX GALATRO 11 31:36 11 177 ANNA LITTLE 33 42:23 8 142 ROSS BENZEL 13 33:45 12 197 AIMEE BAUTISTA 34 50:39 9 143 NOAH CHURCH 14 33:46 13 198 JULIE DEVIRA 30 56:47 10 162 ZACHARY CHURCH 11 37:44 14 202 KASSIE SNOOK 31 58:01 11 178 CODY VANDELINDE 11 42:47 MALE AGE GROUP: 20 - 24 MALE AGE GROUP: 35 - 39 12 185 MATTHEW CHURCH 8 44:44 1 41 ADAM BRATTON 24 23:24 1 5 MIKE KOEBEL 36 18:12 13 186 DYLAN EAKES 6 44:46 2 112 MATT RIDJANECK 24 30:45 2 15 DEREK GALATRO 39 19:54 14 205 SCOTT T. HILL 6 61:02 FEMALE AGE GROUP: 20 - 24 1 87 REBECCA FERRER 24 28:19 3 21 RAY STREET 37 20:26 FEMALE AGE GROUP: 1 - 15 4 22 TOM CLARK 37 20:35 1 58 JEAN BONSALL 15 24:56 2 123 MARY STALLINGS 21 31:57 3 191 KATHLEEN MAHL 24 48:29 5 26 RAY DOWNS 39 21:18 2 69 SYDNEY ERMALINSKI 13 26:47 6 27 STEPHAN PERKINS 38 21:23 3 74 SARAH CLARK 13 27:15 MALE AGE GROUP: 25 - 29 7 31 DAN MCMILLAN 36 22:01 4 78 ELIZABETH CORNELL 15 27:33 1 6 JERRY FLOWERS 26 18:50 8 36 PHILIP HOLMAN 39 22:55 5 79 ANN CREASY 14 27:37 2 23 DOUG NASSIF 25 20:55 9 39 KENNY WALKER 39 23:19 6 82 MEGAN REARDON 15 27:58 3 24 RAINEY HEINE 26 21:12 10 48 JOSE RODRIGUEZ 35 24:12 7 120 MADELEINE MITCHAM 11 31:29 4 53 CLARK WALTERS 27 24:35 11 49 EDWIN FABILA 37 24:13 8 173 REESE MOORE 14 40:21 5 60 CLINTON MURPHY 28 24:57 12 80 THOMAS MICHAEL 38 27:44 9 192 SYDNEY HILL 9 49:53 6 85 MIKE KULLY 25 28:14 13 84 TOM BLACK 38 28:11 10 200 JESSICA SEILSTAD 15 57:54 7 88 NATHANIEL FERRER 26 28:19 14 105 DOUG WILES 39 30:06 11 207 TAYLOR EAKES 4 62:35 8 122 TYLER STEFFENS 25 31:49 15 107 PAUL BURNS 35 30:27 MALE AGE GROUP: 16 - 19 FEMALE AGE GROUP: 25 - 29 16 114 RICHARD DANIELS 36 30:53 1 4 ANDREW KRATZ 17 18:05 1 33 HEIDI LANDRY 25 22:11 17 117 LAWRENCE KALB 38 30:55 2 9 RICK SOUTHARD 16 19:02 2 37 JENNIFER BROWDER 29 23:05 18 168 PASCAL HOLMES 35 39:02 3 28 BRIAN LAKE 17 21:35 3 56 JENNIFER PELKOWSKI 27 24:45 19 183 MICHAEL FLYNN 39 44:27 4 40 DERRICK RIVERS 16 23:20 4 62 COURTNEY WORTHINGTON 26 25:23 20 184 RANDY CHURCH 39 44:43 5 54 ANTHONY VAROSKOVIC 16 24:43 5 65 EMILY MOOREN 26 26:21 21 206 SCOTT HILL 39 61:03 6 55 MATT VINSON 19 24:44 6 66 LARCI ROBERTSON 27 26:22 FEMALE AGE GROUP: 16 - 19 7 73 SONIKA MASTERS 27 27:11 1 43 CRYSTAL JOHNSON 17 23:27 8 76 WENDY MEYER 25 27:24 2 52 AMIRA CHOWYUK 17 24:30 9 103 KELLY JOHNSON 26 29:52 3 106 MEGHAN WEBB 16 30:09 10 115 JENNIFER KALB 29 30:54 4 119 JESSICA COX 17 31:05 11 124 LORINDA DELIZ 26 31:59 5 125 MONICA PENNA 16 32:04 12 127 TERRI KENWORTHY 26 32:10 6 137 LEXXIE HORWITZ 16 33:14 13 138 KELLY BEVINS 29 33:14 7 140 MARY BONSALL 17 33:33 14 139 EMILY FLOOD 25 33:25 8 149 DANIELLE SANCHEZ 17 34:06 15 161 NICOLE LAVORGNA 29 37:31 Left to Right: Heidi Landry is on her way 9 170 CHELSEA WINTERS 16 39:13 16 163 TAMARA WALTERS 25 37:47 to capturing the female 25-29 age group. 10 172 STEPHANIE COX 19 39:26 17 164 AMY WELLENS 29 38:43 18 188 AMY HALLEY 29 45:27 Edwin Fabila and Terri Kenworthy cross the 19 204 LINDSAY MEYER 27 58:03 fi nish line at the Ribbons of Hope 5k.

- 24 - The RUNDOWN - August 2007

FEMALE AGE GROUP: 35 - 39 MALE AGE GROUP: 45 - 49 1 70 TARYN ALVINO 36 26:48 1 16 JERRY BOSTICK 45 19:55 2 99 DEE SPRAGUE 37 29:22 2 34 KEVIN OAKES 49 22:14 3 111 KELLY O’BRIEN 39 30:43 3 35 DWIGHT STARKS 46 22:48 4 126 TINA BRONK 38 32:04 4 61 GENE EDWARDS 47 25:08 5 128 KIMBERLY MOSS 37 32:11 5 63 FRED WALKER 46 25:25 6 129 MICHELE HEDSPETH 35 32:12 6 77 TOM GERSTUN 45 27:25 7 134 MARY CABADING 36 32:43 7 100 JOHN MERNA 48 29:35 8 141 MICHELE HILL 38 33:42 8 199 RON SEILSTAD 48 56:48 9 145 MICHELE BRINKLEY 36 33:49 9 209 KEITH EAKES 45 65:00 10 151 JENNY CARDENAS 39 34:44 FEMALE AGE GROUP: 45 - 49 11 152 ROBERTA DOBSON 35 34:53 1 32 ROBIN BAXTER 45 22:07 12 154 JENNY BOZMAN 35 34:54 2 64 PAM WALIZER 45 26:11 13 165 LIZ GIBBS 38 38:48 3 96 PAT BAUMAN 45 29:15 14 169 LISA GRAHAM 39 39:10 4 102 GUDYMENKO GALYNOV 45 29:44 15 175 ANITA BISHOP 37 41:40 5 113 MICHELLE HUBER 47 30:50 16 176 MANDY S. WINTERS 38 42:13 6 144 DINAH VINER 46 33:48 17 182 COURTNEY CHURCH 38 44:27 7 146 JOBIL IMHOFF 45 33:51 18 187 RENEE GAFFE 36 45:26 8 150 JOAN FAILMEZGER 48 34:38 19 203 CHRISTINA HUBBARD 36 58:02 9 158 REGINA KING 46 35:48 20 208 HEALEY EAKES 39 62:38 10 160 KATHY WARNER 48 36:34 MALE AGE GROUP: 40 - 44 11 195 SHARON BENZEL 48 50:13 1 7 CARL BRUGGEMAN 43 18:58 MALE AGE GROUP: 50 - 59 2 11 JON LEIDING 44 19:17 1 72 WILLIAM DUNGAN 51 27:07 3 12 DAVID VAROSKOVIC 40 19:31 2 97 BRUCE LALONDE 54 29:15 4 13 MICHAEL LAWES 44 19:41 3 109 STEPHEN SCUDDER 58 30:36 5 14 MARTIN VITOTET 40 19:53 4 148 RICHARD HOVORKA 53 34:03 6 18 JAMES WESTHOEK 42 20:14 5 193 JACK HARRISON 50 49:53 7 29 MICHAEL MITCHELL 41 21:43 FEMALE AGE GROUP: 50 - 59 8 38 MICHAEL DANIELS 40 23:11 1 50 SHARON WEEKS 53 24:15 9 42 JOSEPH MOSS 41 23:24 2 67 SHIRLEY STEPHENS 50 26:35 10 45 CHRIS BRADLEY 43 23:55 3 68 LINDA FOX 50 26:39 11 59 DAVE CREASY 43 24:57 4 157 DEBBIE FELTS 51 35:07 12 83 KEN HARTFORD 43 28:08 5 179 KATHY NASH 52 43:09 13 86 JASON BAOY 40 28:15 6 180 VIRGINIA DAVIS 57 43:34 14 101 MATT PALERMO 41 29:41 7 189 DEBBY FOREHAND 55 46:46 15 135 DOUG SPRAGUE 42 33:13 8 196 JACKIE VANDELINDE 50 50:38 16 174 KEVIN WINTERS 44 40:43 MALE AGE GROUP: 60 - 98 FEMALE AGE GROUP: 40 - 44 1 46 DUANE LOUGEE 70 23:59 1 93 ROBIN PARKER 43 28:50 2 47 JIM COLEMAN 61 24:02 2 98 CANDI BENEZE 41 29:17 3 108 SIBYL JONE 40 30:31 FEMALE AGE GROUP: 60 - 98 4 116 KIMBERLY BEDINGER 40 30:54 1 171 CAROLYN TODY 68 39:14 5 153 TERRI CLARK 44 34:54 6 155 TINA MILLIGAN 40 34:55 Above: Joan Failmezger on the course 7 159 KETE JACKSON 41 36:01 8 166 JACQUI STANFORD 42 38:48 at the Ribbons of Hope 5k. Bottom Left to 9 181 DIANE FERRELL 40 44:18 Right: After a triumphant fi nish, Tess Crell 10 190 TESS CRELL 44 46:46 and Debby Forehand give a friendly wave 11 194 CARMEL HARRISON 44 50:13 to the TriDuo.com photographers. Stephan 12 201 TANE MANNING 41 57:54 Perkins takes in the scenery at Mt Trash- more.

- 25 - The RUNDOWN - August 2007 RUNNING ETC. in Norfolk presents The power of Active R eleaseT echniques an evening with

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- 26 - The RUNDOWN - August 2007

Striders on the Road by Steve Scudder If you’ve been racing on the road, please let Steve know so that he can include you in the Striders on the Road. E-mail your name, race name, location, date and your results to [email protected]. If the full results are available online, please provide that link so that other Striders might be identifi ed. This is a great opportunity to let Striders know about other events out of the area. Susan G. Komen National 5K Race for the Cure June 2, 2007 - Washington, D.C. Esther Corpus 34:49 Grandma’s Marathon June 16, 2007 - Duluth, Minn. Jeff Brillhart 3:37:44 Bryan Davis 5:46:11 Clarence Spinler 4:30:47 PTC Women’s 5K Challenge June 23, 2007 - Sentara Hampton Fitness Center, Hampton, Va. Women’s 5K Susan Hagel 24:10 (3 A/G) Cheryl Lager 22:22 (2 Master) Above to the left, Susan Hagel is on pace to capture 3rd place in the 30 to 34 Age Group Robin Land 38:26 at the PTC Women’s 5k Challenge. On the right is Anne Gassett exiting the water at Lori Sherwood 33:30 (2 A/G) Colonial Beach Triathlon. The weather for the Colonial Beach Triathlon was better than anyone could remember, reasonable temperatures, no rain, little wind and the jellyfi sh Steve Scudder 29:38 stayed away. Scott Stakes Pohanka Colonial Beach Triathlon Men’s Mile 1K swim, 40K bike, 10K run Joseph Polinski 7:47 (3 Master) Steve Scudder 8:15 (1 A/G) Colonial Beach, Va. - July 15, 2007 Scott Stakes 7:18 (2 Master) Swim T1 Bike T2 Run Total Keith Alston 21:13 3:18 1:12:35 1:57 48:02 2:27:07 Llanelli Waterside 10K Gene Bachman 16:01 1:57 1:05:41 1:16 44:22 2:09:20 (1 A/G) June 24, 2007 - Llanelli, Joel Bell 13:38 1:49 1:02:54 1:00 38:29 1:57:53 Carmarthenshire, Wales Sam Bethune 16:49 2:23 1:10:07 1:17 46:44 2:17:22 Steve Speirs 37:30 Dan Cantley 22:39 1:46 1:08:22 1:30 44:22 2:18:43 (2 A/G) Dork Brothers 5K Mark Flemmer 15:36 2:55 1:15:31 2:18 46:49 2:23:12 July 4, 2007 - Alpena, Mich. Anne Gassett 18:23 2:12 1:15:49 1:41 52:04 2:30:12 Max Gonano 18:45 3:58 1:13:30 1:29 52:30 2:30:15 Steve Scudder 31:07 Nicole Hopkins 14:19 2:06 1:18:01 1:13 50:45 2:26:27 (3 A/G) Rattlesnake Trail 50K Lisa Johnson 17:30 2:37 1:17:46 1:31 48:08 2:27:35 July 7, 2007 - Charleston, W.Va. Cheryl Lager 22:36 2:47 1:27:41 1:55 49:22 2:46:23 Cheryl Lager 7:38:26 Steve Lanning 14:04 2:08 1:12:29 1:57 54:05 2:24:46 Gene Bachman 7:38:26 Paul Lucha 21:54 3:21 1:13:45 2:43 1:07:08 2:48:54 Jim Maher 14:56 2:11 1:05:51 1:35 41:24 2:06:00 Muddy Buddy Ride and Run Barbara Mathewson 16:14 1:57 1:14:32 1:16 46:30 2:20:32 (1 A/G) (6-7 mile with 5 obstacles) Vincent Ortiz 16:16 2:34 1:04:33 1:26 40:23 2:05:14 July 15, 2007 - Richmond, Va. Jimmy Parrott 14:51 1:10 1:00:03 0:44 35:22 1:52:13 (1 A/G) Team Skunk Apes 50:43 William Reed 12:48 1:59 1:04:34 0:54 38:55 1:59:13 (3 A/G) (Bernie Riesbeck, Tim Robinson) Susan Richardson 20:16 3:00 1:19:21 2:11 1:12:36 2:57:26 Sharon Rodier 28:05 4:10 1:25:51 1:58 1:01:26 3:01:33 (3 A/G) Derek Russell 11:01 1:17 1:02:06 0:50 41:20 1:56:37 Sara Santoski 14:28 1:33 1:11:39 0:55 50:03 2:18:41 (1 A/G) Strider Apparel Couzin Ed Schiavoni 13:10 1:51 1:08:25 1:00 54:28 2:18:58 and more.. Sheri Segal 19:51 4:09 1:20:02 3:09 50:54 2:38:07 (1 A/G) Leslie Shroyer 17:21 2:43 1:12:15 1:37 51:38 2:25:36 (1 A/G) Visit Kim Torgerson 12:03 1:09 1:03:09 1:08 40:53 1:58:25 (1 A/G) Anthony Vittone 15:42 3:44 1:18:30 1:33 54:28 2:34:00 www.cafepress.com/ Dudley Ware 13:14 1:10 1:01:49 0:52 40:28 1:57:37 (1 A/G) striders Elizabeth Ware 17:19 1:33 1:10:29 1:09 45:18 2:15:50 (1 A/G) Thanks to KaleRunning.com for their assistance with the results.

- 27 - The RUNDOWN - August 2007

Yorktown Freedom Run 5K We Build People 5K Malcolm Higgins 24:49 (2 A/G) July 4, 2007 - Yorktown, VA July 4, 2007 - Virginia Beach, Va. Kenneth Holley 33:45 James Bates 17:54 (2 Senior) Run Deborra Horowitz 35:12 Bill Bustin 19:47 Cindy Williams 45:57 Christine Hubbard 23:32 (2 A/G) Ellie Bustin 24:33 (1 Senior) John Adams 17:05 (1 A/G) Laura Ingram 27:08 Jeremy Clover 18:16 (2 A/G) Don Ashby 30:35 (3 A/G) Steve Johnstone 17:42 (1 A/G) David Crowe 20:27 Susan Benante 21:45 (1 A/G) Michael Kosloski 24:11 Dave Ebert 21:25 Andrea Berringer 26:04 (3 A/G) Scott Lang 20:27 (2 A/G) Reggie Gibson 20:39 Roy Blakeburn 23:38 Benny Lebon 29:43 Susan Hagel 23:47 Michael Boron 24:46 Ed Lee 20:50 Chips Halley 35:08 (2 A/G) Dennis Bounds 42:06 Duane Lougee 22:35 (1 A/G) Jim Halley 34:21 Angela Burrows 22:59 (2 A/G) Brenda Mabry 38:00 Kristin Harman 23:55 (3 A/G) Jenna Camden 29:45 Brian Mabry 33:21 Traci Harman 25:43 Ryan Carroll 15:48 (1 O/A) Gary Maher 20:42 (2 A/G) Nancy Heely 28:40 Angelo Celesia 20:25 (1 A/G) Sylvia McElrath 30:55 Renee High 18:00 (2 O/A) Charlie Celesia 16:43 (3 O/A) Jim Mengert 27:04 Craig Hymes 17:29 (2 Master) Sherry Celesia 24:53 (1 A/G) Michael Mitchell 21:06 David Jeffers 17:04 Jim Coleman 23:09 (1 A/G) Walter Mostek 36:47 Bruce Lalonde 25:41 Robert Connolly 29:32 (2 A/G) David Nance 30:25 Robin Land 40:05 Jennifer Cruser 31:35 John Neefus 23:03 Douglas Marshall 16:24 (1 A/G) Sara Cruser 31:51 Peter Neefus 25:45 Rick Platt 20:07 (3 A/G) Rod Curtis 24:50 Suzanne Neefus 23:29 (1 A/G) Benjamin Potts 26:59 Diana D’Abruzzo 37:53 Vincent Ortiz 19:55 (2 A/G) John Price 20:32 Micheal Daniels 22:52 Colleen Pak 19:58 (3 O/A) Stephen Ratajczak 29:57 Richard Daniels 29:33 Stephan Perkins 24:56 Michael Reames 22:25 Amanda Demmerle 24:22 (1 A/G) Mary Margaret Peter 21:55 (1 A/G) Crystal Rice 26:10 Janet Dobson 27:34 (3 A/G) Rosemary Plum 25:08 (2 A/G) Lori Sherwood 33:25 Thad Doumar 21:01 Tom Purcell 16:43 (2 O/A) Joseph Verdirame 22:24 Theresa Downey 35:33 Chantel Ray 31:26 Jim Duffy 20:34 (2 A/G) Gregory Richards 18:28 (1 A/G) William Dungan 26:59 Tim Robinson 20:43 Kathy Early 33:32 Ed Schiavoni 23:29 Gene Edwards 23:47 Taryn Schrader 19:53 (2 O/A) Nicole Fisher 28:50 Charity Sibal 27:08 Brian Gadsby 22:24 Dave Smith 18:36 John Gresock 22:11 Rick Stern 24:00 Kay Hall 31:45 Kendall Tata 21:51 (1 A/G) Katrina Hannum 25:52 Angela Thompson 30:47 Tony Heimer 24:47 Gloria Tillery 32:32 Carolyn Tody 38:59 (1 A/G) Jessie Troxler 27:10 Leighanne Truelove 35:11 Kristin Van Sloun 24:41 (3 A/G) Fred Walker 24:18 Ron Weaver 20:02 (3 A/G) Terri Weaver 24:35 (1 A/G) Christopher Werner 16:51 (1 A/G) David Whitman 29:32 Sam Wittenberg 24:02 Steve Woll 23:21 Gerald Zeigler 20:31 Jennifer Zeigler 26:23 Elizabeth Zinn 45:17 Walk David Jeffers ventured over to the Penin- Anita Bishop 42:40 sula for the challenge of the hills and some Steve Durrant 35:46 (3 O/A) stiff competition at the Yorktown Freedom Run. He fi nished an impressive 5th in the Tom Gerhardt 31:29 (1 O/A) 16 to 19 age group which had over 50 fi n- Charging to the fi nish is Charity Sibal during Scott Stakes 31:57 (2 O/A) ishers. the We Build People 5k at the Mount Trash- Thanks to KaleRunning.com for more YMCA in Virginia Beach. their assistance with the results.

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AUGUST HAPPENINGS AT FINAL KICK! FINAL TUNE-UP FOR ROCK-N-ROLL 1/2

SATURDAY AUG 25th 7:30 am

Join us for a group run followed by refreshments and massage therapy!

Practice triathlon

SUNDAY AUG 26th 8:00 am

Get race ready for the Sandman Sprint or the Patriot’s Half!

Space is LIMITED so register early either in the store or online

Check our Website for Weekly Group Training Info www.finalkick.com

2865 Lynnhaven Dr. VA Beach, VA 23451 757-481-3400 - 29 - The RUNDOWN - August 2007

RUNDOWN Ad Rates Expert Medical Care Monthly advertising rates are as follows: Full Page ...... $75.00 For Your Family. Half Page ...... $50.00 Quarter Page ...... $35.00 Board Certified Physicians Eighth Page ...... $25.00 Preventive Medicine Business Card ...... $15.00 Sports Injuries & Medicine Flyers (8.5”x11”) .....$100.00 Care For Children & Adults of All Ages Laboratory Testing • Immunizations 5% Discount for 6 months of Ads Radiology Services • Acupuncture 10% Discount for 12 months of Ads

LITTLE NECK MEDICAL ASSOCIATES To qualify for newsletter mailing costs & URGENT CARE assigned to non-profi t organizations, we can only accept ads which are related to sports 2859 Virginia Beach Blvd. or health, fi tness and wellness. Ads may be Virginia Beach, VA 23452 accepted from other agencies when they 757-340-4901 help sponsor the Tidewater Striders and club Appointed Care: events. Mon. - Fri., 8 am - 5 pm Urgent Care: To advertise in the RUNDOWN, please Mon. - Fri., 8 am - 8 pm www.sentara.com contact Ada Lester, [email protected] or call Sat. & Sun., 10 am - 4 pm 757-623-0892. Ads should be ready to print in a .tif or .jpg format. All ad copy is due by Your community, not-for-profit health partner the 15th of each month.

Special Discounts for Tidewater Striders Chesapeake: Ghent Chiropractic - complimentary fi rst day New Balance Virginia - Hilltop East Chesapeake Foot & Ankle Ctr. services (including consultation, examination, 10% Discount 433-0100 10% Discount 436-5824 and x-rays (if needed) 622-1222 Running Etc. - Regency Hilltop (see our ad Great Bridge Cyclery Newport News: in this issue) 10% Discount Parts & Accessories, 482- Runner’s Source 223-4970 15% discount on 5149 non-sale in stock inventory. Shorebreak (Pizza, Sports & Billards) 10% discount to Striders, not to be combined Lifetime Running and Fitness Portsmouth: with any other specials or coupons. 10% on all training programs, 478-1605 Scat Bikes 483-2818 (10% off parts and ac- 481-9393 cessories) Velocity Sports Performance Sterling Meadows Kennel - 471-0040 10% discount for Striders, 361-5850 Virginia Beach: 10% off boarding/supplies - does not include Conte’s Bicycle & Fitness Equipment pet food - Must present Strider membership Norfolk: 491-1900 Also, Norfolk, NN & Richmond card. Brian D. Deutsch, MD, 10% Discount Final Kick Sports - 10% off shoes and apparel Therapeutic Massage - Allison Thomas Freedom Ford, Call 583-3673 for details 10% discount 285-6411 First Colonial Chiropractic 496-4956 Running Etc. - Ghent (See ad in this is- Free Exam. Necessary x-rays included with Val’s Nail Studio - 757-430-2526 sue) one paid treatment. 10% discount for Tidewater Striders. Herbal Market, Waterside 625-2967 Wells Therapeutics, Inc. - 490-9488 Dr. Mike Geheren, Chiropractor Massage therapy in Mount Trashmore area 50% off all services 498-0098 Mediation Center of Hampton Roads, 10% 10% discount on all therapeutic massage.. off of Mediation Services and Training, 624- HDK Cycles - Kempsville 424-6151 6666. Also in Virginia Beach - 456-0118. 15% parts and accessories Duck, NC Outer Banks Running Co. TriDuo.com - Free 5x7 print with purchase Hybrid Academy of Martial Arts - (Scores 10% Discount 252-255-5444 of 2 5x7s. Available once per year per Strider Plaza) Receive a free one week trial on Member, please call to order. 623-0892 Muay Thai Kickboxing or Submission Grap- pling 490-6906.

These merchants give discounts to Tidewater Strider members. Most stores give at least 10% discount on non-sale items. Bike shops usually give discounts on parts and accessories only. You must show your Strider membership card and the discount is non-transferable. Please support these merchants willing to support us!

- 30 - The RUNDOWN - August 2007

Tidewater Striders Running Club Membership Application Running Hampton Road since 1977 P.O Box 2121 For Official Use Only Chesapeake VA 23327-2121 C: Phone: (757) 627-7223 Race Hotline: (757) 627-RACE A: D: E: New Renew

Complete the Following:

Name (Last, First M.): . Address (Include Apt. Number): City: State: Zip: Home Phone Work Phone Birth date (mm-dd-yyyy Sex: Member Since: e-Mail:

Additional Family Membership Information: Name Date of Birth Sex e-mail address

Club Membership Application Waiver Membership Type 1 Year 2 Years (All Members must sign the below waiver) Youth (18 and Under) $15 $25 I know that running and volunteering to work in club races are potentially hazardous General $20 $35 activities. I should not enter and run in club activities unless I am medically able and 2 Persons same Address $25 $48 properly trained. I agree to abide by any decision of a race official relative to my ability to Family 3+ same Address $30 $55 safely complete the run. I assume all risks associated with running and volunteering to Golden Runner $80 N/A work in club races including, but not limited to, falls, contact with other participants, the effects of the weather, including high heat and/or humidity, the conditions of the road and Golden Runner +Family $100 N/A traffic on the course, all such risks being known and appreciated by me. Having read this Youth Golden Runner $40 N/A waiver and knowing these facts, and in consideration of your acceptance of my application Youth GR +Family N/A N/A for membership, I, for myself and anyone entitled to act on my behalf, waive and release the Tidewater Striders, their national governing body and all sponsors, their Amount Enclosed: ______representatives and successors from all claims or liabilities of any kind arising out of my participation in these club activities even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. Make all checks payable to Tidewater Striders Please enclose a self addressed Stamped envelope

Signature: Date: Send remittance to: Tidewater Striders, Membership P.O. Box 2121 Chesapeake VA 23327-2121

If you have any questions concerning this invoice, contact

Please allow 4 – 6 weeks for processing. Thank you

- 31 - The RUNDOWN - August 2007

Check Your Mailing Label Your membership expiration date is printed on the mailing label below! Is it time to renew? If so, please renew NOW so that you don’t miss out on any of the benefi ts of the Tidewater Striders Membership,

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