March/April 2017 — Volume 34, Number 2

INNEWSLETTER OF THEPASSING SECOND WIND RUNNING CLUB

IN THIS ISSUE

New President Introduction 20 Questions with Mike Lindemann Annual Awards Banquet 20 Questions with Jan Seeley RRCA National Convention Preview How to do Recovery Runs Right Race Results Keep those stories coming! Your contributions to the newsletter are vital. Please e-mail your race results, articles, photos, etc. by April 15th for the May/June issue. Articles and accompanying photos to [email protected] Results and race photos to [email protected]

Officers Want to get the Word Out? President Magdalena Casper-Shipp Advertise with Us! Treasurer Marc Mills Full Page: $85 (single insertion) Secretary Amber Anderson $216.75 (½ year; 3 insertions) $382.50 (full year; 6 insertions) Board Members Back Half Page: $75 (single insertion) Amber Anderson, Richard Brannon, Magdalena $191.25 (½ year; 3 insertions) Casper-Shipp, Bill Dey, Jim Fair III, Nicholas Heller, $337.50 (full year; 6 insertions) Aldo Manfroi, Marc Mills, Ben Newell, Valeria Rohde, Andrea Stack, Richard Tapping Half Page: $50 (single insertion) $127.50 (½ year; 3 insertions) $225.00 (full year; 6 insertions) Race Coordinators Magdalena Casper-Shipp, Quarter Page: $30 (single insertion) Bill Dey, Aldo Manfroi $76.50 (½ year; 3 insertions) $135.00 (full year; 6 insertions) Webmaster webteam@secondwind Business Card: $15 (single insertion) runningclub.org $38.25 ( ½ year; 3 insertions) $67.50 (full year; 6 insertions) Newsletter Team To place an ad or to receive more information, please contact John North by e-mail at [email protected]. Editor Nicholas Heller Race Editors Kirk Bedwell, Richard Tapping

Advertising John North

www.secondwindrunningclub.org

Please send corrections, comments, criticisms, or suggestions to Nicholas Heller at newsletter@secondwindrunningclub. org.

For changes in street address, telephone number, or e-mail address, please contact the SWRC membership coordinator at [email protected]. Starting with the next issue of In Passing, newsletters will no longer be printed and mailed - instead, the newsletter will be available in full-color online and notification of this will be sent via email if you have supplied your email address to the SWRC membership coordinator.

Cover Photo: Still having a blast despite the barely-above-zero temperatures at the Siberian Express trail race, Female Runner of the Year Katherine Meacham leads the charge up the final big hill, Lori Heller and David Boyce following close behind! Photo by Nicholas Heller

2 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org IN THIS ISSUE President’s Corner with new President Magdalena...... 4 New Members for December and January...... 5 RRCA News - National Convention...... 6 Second Wind Award Winners...... 8 Second Wind Awards Banquet...... 9 Twenty (or so...) Questions with Mike Lindemann...... 12 Buffalo Trace Trail Race Announcement!...... 14 Twenty (or so...) Questions with Jan Seeley...... 15 Maximize Your Recovery to Run Your Best...... 18 Second Wind Spring Fun Run and Pizza Party Announcement...... 21 Race Results...... 22 Mountain Goat Entry Form...... 24

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We are offering the option of receiving In Passing via e-mail as a full-color PDF (hard copy sent by mail is black & white). Starting with the next issue, the newsletter will not be printed (by the club).

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March/April 2017 — Volume 34, Number 2 3 President’s Corner

Second Winders,

As many of you know, I do a lot of trail running. But a few weeks ago, I decided to answer Nicholas Heller’s email looking for interested club members to run at the Illini Club Track Meet. As president now, I felt like I needed to get outside my comfort zone of long, slow trail runs and participate in more club events. Fast forward to this morning… 16 miles of training in blustery winds and snowflakes in the air. I go home, shower, eat some food, and head to the Armory to run a mile. Fast. Let’s just say that it did NOT go well for me. I started out keeping up with a group of college-aged girls, but after mid- way through the second loop, with six more to go, I realized there was no way in hell I could keep run- ning that fast. When I got lapped, I wisely got in the second lane to stay out of the way. I nearly stopped at lap 7 of 8 – after all, half the other people were finish- ing then. But, in the spirit of trying new things, I kept going and finished the mile. Those 7 minutes and 14 seconds, inside, were more misery than all 16 miles and three hours of cold wind had been in the morning Firmly inside my comfort zone running on a trail with Andrea Stack and – and I’m glad I made the choice to get WAY outside John North. Photo credit: Don Frichtl of my comfort zone and do it. lapsed members and finding out why they left. While I have been on the board since January 2016, and Other Second Wind and running-related escapades have a firm grasp on what we actually do now, I’m I have planned this year focus on getting more in- excited to get more into the inner workings of the volved. As president, I’m looking forward to learning club structure, including diving into finances with the what sorts of things our members would like us to assistance of our new treasurer. That happens to be do more of. I also want to know what the club hasn’t none other than Past President Marc Mills! He and done, or hasn’t done enough of, from your perspec- I are headed to Detroit for the annual Road Runners tive. A project I’d like to take on is reaching out to Club of America convention in a couple weeks and we will come back with ideas, inspiration, and advice from running clubs around the country. We all know about the race circuit awards, but an often-neglected aspect of our club is the volunteerism. This year, Marc is going to address this as the coordinator of the Build a Better Second Wind program (thank you Ryan Anderson for all your help in the past!). Also, Laura Owen will be running the Fall Women’s Beginning Running program for Letitia, and we’ve expanded to offer a spring version, too! Up next: a Beginning Running program that’s not just for women! On the starting line for the 1 mile run at the UI Armory. I could already tell this was going to be rough. Photo credit: Marc Mills

4 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org On a more personal level, I signed up for a race called the Tahoe 200. It is neither teeny tiny or short – in fact, it is 205.5 miles, with 35,117 feet of elevation up (and the same back down), over 100 hours. I keep jokingly saying that it’s just one loop around Lake Tahoe, and I run one loop around a lake (Clinton) all the time – no big deal.

So I encourage all of you to do something a little bit different in your running with Second Wind this year. Maybe you’ll find something new about running to love, or reaffirm that what you’re doing is what you really like.

See you on the trails,

Magdalena [email protected] Help us Build A Better Second Wind! Photo credit: Tom Burton

A streak of unseasonably warm weather allowed us to pull out a map of Lake Tahoe and work on our map-reading and gummy bear-eating skills post run.

New Members for December and January

December January

Phillip Gramly Jasper Anderson Reza Ghazi-Moradi Cari Rincker Weston Harman Julia Anderson Jennifer Hagler Edward Seidel Robin Maier Robin Bedwell Audrey Heckel Rachel Service Kati Seeley Kate Blahnik Jeff Howes Justin Blue Jodi Miller Marmalade Mike Neault Casper-Shipp My Nguyen Alexandra Cote Shannon Percoco Robyn Ellerbrock Jeannine Reese

March/April 2017 — Volume 34, Number 2 5 RRCA News Written/compiled by Nicholas Heller

RRCA National Convention in Detroit For further inspiration before Sunday’s race, Desiree Linden The 59th RRCA National Convention will be hosted will speak on Saturday night by the Downtown Runners and Walkers and the after being inducted into the Parade Company in Detroit, MI. This year, we will RRCA Distance Running Hall of Fame. Desiree Lin- be Celebrating Community Transformations Through den is a two-time U.S. Olympic Marathoner, includ- Running, and it all starts with the welcome recep- ing her recent 7th place effort in Rio. Linden also tion on Thursday March 9 and concludes on Sunday earned All-American honors in both cross country and March 12 with the RRCA National 5K Champion- track during her tenure at ship, the Corktown Races 5K. The director of this before joining the Hansons Brooks Distance Project race, Doug Kurtis, will be at the convention to speak in Rochester, Michigan. Linden wowed the marathon on Friday! He holds the World Record for the most world with her near win at the 2011 Marathon. sub-2:20 marathon finishes. He has completed 205 Her second place finish, an incredible 2:22:38, set with 200 of those finishes under 3 hours, an all-time U.S. record on the Boston course (since with the last sub-3 hour marathon run at age 61. He’s broken) and made her the third fastest American ever. won 40 marathons in his career with 12 of those wins Linden was named USA Track & Field’s Athlete of running as a masters. He is a five-time Olympic Tri- the Week for her performance. After several other als qualifier: 1980, 1984, 1988, 1992, and 1996. As spectacular runs in Boston, Des now owns three of an accomplished runner, his Cork Town Races draw the six top American times in history on the famed nearly 10,000 participants. He is also the race director Boston course. A self-proclaimed bacon aficionado, for Detroit’s Thanksgiving Turkey Trot which boasts her hobbies include writing, coffee drinking, throwing over 20,000 participants, making it one of the largest out first pitches at Major League ballgames, relax- Turkey Trot races in the US. ing with her dogs Miles and Atlas, listening to good And after this firecracker gets things started on Fri- music and outrunning her husband, fellow mara- day, two other big names will highlight Saturday. thoner and budding triathlete and Kona veteran, Ryan Craig Virgin is an American distance runner who was Linden. The crowd will be treated to some of these born and raised in Illinois before going to the Univer- stories and more! sity of Illinois where he won nine Big Ten titles. He is The Convention consists of educational workshops the only American male to be on three Olympic teams on best practices, the RRCA Annual Meeting of the in the 10,000 meters (1976, 1980, 1984), and the only Membership, the National Running Awards Banquet, American male to win the IAAF World Cross Country and several social networking luncheons and events. Championships...and did it twice. His victories came In addition to Linden’s Hall of Fame induction, she in Paris, France (1980) and Madrid, Spain (1981). has picked up the Road Runner of the Year Award Over lunch he will talk about his beliefs that ideal (Open Female), along with (Open Male), conditions or circumstances are not always necessary (Male Master), Colleen De Reuck to be the best... but that the right attitude and a strong (Female Master), and Tatyana McFadden (Outstand- inner drive will always take you further! Craig’s ing Challenged Athlete). Hundreds of runners, club life story---his ability to identify and commit to his leaders, event directors, and corporate supporters dreams, persistence in the face of adversity and knack attend the RRCA Convention. Representing Second for reaching his goals some way or somehow will Wind Running Club from Champaign-Urbana-area in make you examine your own attitude, as well as your Central Illinois will be Magdalena Casper-Shipp and own self-imposed limits and boundaries. Craig Virgin Marc Mills. will show you that we are all truly capable of surviv- ing or achieving far more than we think.

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March/April 2017 — Volume 34, Number 2 7 Second Wind Award Winners

Runner of the Year/Male – Richard Tapping Runner of the Year/Female – Katherine Meacham

Master Runner of the Year/Male – Eric Berlin Master Runner of the Year/Female – Laura Owen

Ultra Runner of the Year/Male – John North Ultra Runner of the Year/Female – Bonnie McElwee

Most Improved Runner of the Year/Male – Nic Carter Most Improved Runner of the Year/Female – Gen Long

New Runner of the Year/Male – Mike Davis New Runner of the Year/Female – Martha McSims

2016 SWRC award winners, left to right, front row: Spirit Award – Murray Kirby Nicholas Heller (posing for Richard Tapping), Murray Kirby, Spirit Award – Shirley LeMay Mike Davis, Laura Owen; second row: Martha McSims, Lynda Ramirez, Shirley LeMay, Gen Long, John North, 110% Award – Lynda Ramirez Katherine Meacham, Bonnie McElwee; third row: 110% Award – Marc Mills Marc Mills, Nic Carter, Eric Berlin.

8 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Second Wind Awards Banquet Photos by Beth Scheid

Former President Marc Mills passes the gas mask to our new 2016 Most Improved Male Runner went to Nic President Magdalena. Carter, who set a PR in every distance in existance and ran all the circuit races (the second is not an exaggeration ... well, the first isn’t really, either!).

2016 Male Master of the Year Eric Berlin smiles with a great friend and race rival, Carl Larsen Jr. who passes on that award again this year. Above: Our champion photographer, Beth Scheid, and Bruce Hajek. Left: Incoming and outgoing board members, left to right: Andrea Stack, Marc Mills, Magdalena Casper-Shipp, Ben Newell, Amber (and Nora) Anderson, Derek Clark, Randy Stearns, Richard Brannon, Letitia Moffitt, Ryan (and Dean) Anderson, Bill Dey, Kirk Bedwell, Aldo Manfroi, Jodi Heckel, Nicholas Heller

March/April 2017 — Volume 34, Number 2 9 Nancy McCarty, Sandra Loeb, and Chris Delis share stories before dinner and awards.

Murray Kirby is recognized for all his hard work and enthusiam with one of the two Spirit Awards this year!

Mike Tankersley says, ‘Do not interrupt arts and crafts time!’ His name tag turned out quite nicely. Also making works of art are Letitia Moffitt, Ken Welle, and Michele Marcus.

Hannah Choi, Joel Plutchak, and Barbara Jones share some running knowledge.

At right, the 400-level winners in the Build A Better Second Wind Program are recognized for all they do for the club.

10 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Below, the 300-level winners in the Build A Better Second Wind Program.

Jan Seeley, Bonnie McElwee, and Martha McSims are all smiles at the awards banquet!

Above, (nearly) everyone voting in favor for the new board members.

Left, a great running family enjoying the night! Left to right, Nikita, Tora, Lenore, and Tavi.

Thanks to everyone who came and made the night a huge success!

March/April 2017 — Volume 34, Number 2 11 Twenty (or so...) Questions with Mike Lindemann By Bruce Butler

This month we were lucky to catch up to our two 2. Do you have a mentor that has helped make Twenty (or so) Questions interviewees – Mike Linde- you a better race director? Jan Seeley. She helps mann and Jan Seeley. First up is Mike Lindemann. me keep track of all the little details that need to be Most of us know him as a co-owner of Body n’ Sole covered to make the Illinois Marathon successful. Sports, starting in 1979. He is also a charter member Whenever we have a request from sponsor, volun- of Second Wind Running Club. He is married to Liz teers, or runners, “no” is never an option. and together they have three daughters – Laura, Allie, and Rachel. He is also the Head Basketball coach of 3. What’s the best advice you ever received? the Parkland women’s basketball team, and has been Never rest on last year’s race. Make the next one bet- for the past four seasons (you may remember they ter. had a deep run in the national tournament last year!). 4. Do you get tired of people asking, joking or Additionally, he has directed the Champaign County whining about the weather on race day? Not really. Freedom 4th of July Race for the past 20 years. Of It (the weather) is always the race director’s fault! course, right now he is performing his duties as co- director of the Christie Clinic Illinois Marathon com- 5. What are 3 things every Illinois Marathon ing up in April. If all of that is not enough, read on! runner, from 5k to 26.2, should know? 1. The volunteers are the best you will see in any race. 2. Enjoy the moment. 1. How did you get involved in running an 3. Don’t show up 5 minutes before the race. event like the Illinois Marathon instead of run- 6. What parameters were considered when set- ning a race like the Illinois Marathon? Jan Seeley ting up the course? Was Memorial Stadium the and Mark Knutson came to me because ever since only spot you really wanted to have the race fin- the Freedom Marathon at Allerton Park, I always had ish? We wanted to showcase the whole community a route that I thought would be fun to race through of Urbana, Champaign, and the U of I, without cross- Champaign-Urbana. ing any railroad tracks.

Second Wind Members 12 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org And Memorial Stadium and State Farm Center of- 13. Since you are also a runner in addition to fered the most parking, and the Stadium Finish was an being the Co-Race Directors, here’ a few running added bonus. questions. What’s the worst running injury you’ve had? I am currently running on a right knee replace- 7. What is the most frequently asked question? ment. Toilets – toilets and toilets 14. What is your typical weekly mileage? 8. What is your occupation and how do you 20 miles per week fit being a Co-Director of the Illinois Marathon around it? Co-owner of Body n’ Sole. My first race directing job was for the Christie Clinic Run for the Health of It (25 years ago, before becoming the Chris- 15. What’s your go-to shoe right now? tie Clinic Illinois Marathon), and I also directed the Asics Kayano last Freedom Marathon at Allerton Park in 1982. 16. What’s the biggest mistake you ever made in 9. How has the Illinois Marathon changed the a race? When I ran a P.R. in the St. Louis Marathon, running scene in Champaign County? Plus side: maybe November of 1983, last 10K took me 45 min- More active people in community, more healthier utes. I guess at some point I should have taken some people in community. Negative side: There are too water. many races now. 17. Can you get yourself out the door without a 10. What is the best selling Illinois Marathon group or running partner? merchandise? Quarter-zip pullovers and beer mugs Yes, I enjoy running alone. 11. I watch the relationship you have with your 18. Which PR are you most proud of? co-director and it seems the two of you get along St. Louis Marathon 2:42 extremely well. Has it been that way since day 19. Since running in the Illinois Marathon is not one? Yes, Jan has always understood, for the most possible, what races do you look forward to partici- part, my half sentences. I go from one topic to the next pating in? Any race that is out of town, that people before I finish the first topic. don’t know me. 12. Besides agreeing to do this interview, what’s 20. And lastly, describe a perfect April 21-22, been the biggest mistake or learning moment as the 2017? 22,000 people – Not one negative comment, Race Director? Two years ago, when we made the 22,000 smiles! call (along with city officials) to call off the 2014 Il- linois Marathon. We learned so much of what to do or not do, hopefully we will never need to use it.

Group or Individual Classes and Lessons Customized to your specific needs Avoid Injury Enhance Your Inner Athlete

March/April 2017 — Volume 34, Number 2 13 Buffalo Trace Trail Race 5-mile run

SATURDAY, MAY 13, 2017 at 8 AM LAKE OF THE WOODS FOREST PRESERVE, MAHOMET, IL

EVENT AND COURSE ONLINE PREREGISTRATION ONLY Second Wind Running Club is proud to sponsor the 15th Register for the race at: annual Buffalo Trace Trail Run at Lake of the Woods Forest Preserve in Mahomet, IL. The course is a 5-mile trail run http://secondwindrunningclub.org/races/buffalotrace near an old buffalo trace or trail created by a massive herd of buffalo. The 5-mile course will traverse rolling hills, small There is no mail-in registration. forests, open meadows and prairie. The race will start and Online registration closes Thursday, May 11. end at the west parking lot of Lake of the Woods Forest Preserve off of Crowley Rd. (north of the high school). Par- The registration fee is $20 + $2.75 SignMeUp.com pro- ticipants will park at the high school and walk a quarter mile cessing fee. There is a $2 discount for Second Wind mem- to the race start. bers. Race day registration takes place 6:30 to 7:30a.m. on Saturday, May 13, at the Mahomet-Seymour HS parking AWARDS lot. T-shirts are guaranteed for runners registered by May 6. Awards will be given to the top three male and female run- ners in the following age groups: Under 15, 15-19, 20-29, PACKET PICK-UP 30-39, 40-49, 50-59, 60-69, 70 and over. Random prizes Packet pickup will take place at Body n’Sole (1317 N awarded to both walkers and runners. Dunlap St, Savoy, IL 61874) on May 12 from 4 PM to 6 PM. Race day packet pickup will be from 6:30 to 7:30 AM at the SPONSORS Mahomet-Seymour HS west parking lot.

Second Wind Running Club DIRECTIONS TO PARKING Take I-74 to Hwy 47 (Exit 172) at Mahomet, IL. Head south Body n’Sole on Hwy 47 until the rst stop light (Franklin St.). Turn right Mahomet IGA on Franklin St. Follow Franklin St. uphill to a stop sign. Great Harvest Bread Company Turn right at stop and go to next stop sign. Turn left onto State St. Stay on State St. for about a half mile until you Champaign Co. Forest Preserve District reach Crowley Rd. (high school will be on your right). Take a right on Crowley Rd. and enter parking lot on side of high school.

Due to insurance policies, no dogs or baby strollers are allowed.

Additional information is available at www.secondwindrun- ningclub.org or contact Andrea Stack or Jeff Kohmstedt at [email protected]

14 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Twenty (or so ...) Questions with Jan Seeley By Bruce Butler

As I wrote earlier, this month we were lucky to catch up to our two Twenty (or so) Questions inter- viewees – Mike Lindemann and Jan Seeley. Up next is Jan. This year the Christie Clinic Illinois Marathon celebrates the 150th anniversary of the founding of the University of Illinois. Had it not been for that 1867 event, it is doubtful we would have gotten to know Jan since the reason she came to Champaign- Urbana is to go to grad school here in 1987. I would say Jan has made quite an impact on our community in her thirty years here. Jan was married to the late Joe Seeley, a fellow Second Winder, and they have two sons, Jake, a PhD student at the University of California, Berkley, and Paul, a senior at the Univer- sity of Southern California. Read and enjoy! 1. How did you get involved in running an event like the Illinois Marathon instead of running a race like the Illinois Marathon? Race founder Mark Knutson of the Fargo Mara- thon was a running industry friend and advertiser in Marathon & Beyond. He called me up in June of 2007 and said, “Hey, Jan, I’m thinking of starting a new Jan Seeley celebrates at the finish line with the last two finishers of the race weekend, and I think Champaign-Urbana would 2016 Christie Clinic Illinois be a great place. Can you help me?” The rest is his- tory. I went from being on the race committee in Year One to being the co-director with Mike starting in 4. Do you get tired of people asking, joking or Year Two and then part of the local owners’ group in whining about the weather on race day? Year Three and now I am the full-time director. Not really! We try to have fun with our bad weath- 2. Do you have a mentor that has helped make er luck. What’s tough, though, is when folks cuss me you a better race director? out in an email about the weather. This past year I got a few charging me with endangering our entrants’ Many, actually. Beth Shluger, the executive direc- health by forcing them to run in the rain (instead of tor of the Hartford Marathon; Dave McGillivray, the cancelling the race). Sheesh. Director; Scott Keenan, founder of and race director for Grandma’s Marathon (Duluth, 5. What are 3 things every Illinois Marathon MN) for 40 years; and Doug Thursday, executive runner, from 5k to 26.2, should know? director of Big Sur are my biggest mentors. All races finish at the 50 yard line of Memorial 3. What’s the best advice you ever received? Stadium. Every finisher receives a drawstring back- pack, a shirt, and a finisher medal. Our website has “Your race is only as good as your previous year. answers to most any question you might have about You have to do it all over again the next year…and the race. better than before.”—Scott Keenan, Grandma’s Mara- thon

March/April 2017 — Volume 34, Number 2 15 6. What is the most frequently asked question? 9. I watch the relationship you have with your co-director and it seems the two of you get along Where is…..[fill in the blank] ? extremely well. Has it been that way since day 7. What is your occupation and how do you one? fit being a Co-Director of the Illinois Marathon When Mark Knutson asked Mike and me to be the around it? co-directors starting with Year Two, we started run- Since the beginning of 2016, my occupation has ning together almost every Wednesday morning (un- been the full-time director of the CCIM. That said, less one of us was injured). Honestly, that’s been the for the first 8 years of the race, my work on the race best thing for us—time for us to become better friends, overlapped with my job as the publisher of Marathon to talk about race stuff, and to stay on the same page & Beyond magazine. Somehow, I managed to work with the never-ending flow of race details. Mike is almost two full-time jobs. Life is much saner for me kind of quiet and I am not. My nickname for us is now that I only have one full time job. Sparky and Eeyore! 8. How has the Christie Clinic Illinois Marathon 10. Besides agreeing to do this interview, what’s changed the running scene in Champaign County? been the biggest mistake or learning moment as the Race Director? The race has tremendously increased the number of runners in the community. There’s so much pride and Something that has, over time, really sunk into “ownership” of the race by local runners and that’s my bones as one of the directors is this: our event is not just a few different events with lots of runners; really cool.Second Wind Ad 2017_7.5x5_FINAL_02-14-17.pdf 1 2/14/17 2:11 PM it’s 20,000 different races. I strive to do anything and I don’t have to run. I CAN RUN.

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16 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org everything possible to personalize the experience for 16. Can you get yourself out the door without a every single entrant, whether that’s answering a phone group or running partner? Absolutely. call at 11 at night, responding to every email I get, handing out medals at the finish line, exchanging shirts 17. Which PR are you most proud of? after the event, and so on. I take my nickname as the Probably my 3:27 marathon PR in 1989. Two weeks “make people happy person” seriously! before the race, I was on the winning women’s River to River team. I kind of overdid it that weekend and I 11. Since you are also a runner in addition to being was still pretty beat up going into the marathon (Lake the Co-Race Directors, here’s a few running ques- County Marathon, RIP). I went through 20 miles in tions. What’s the worst running injury you’ve had? 2:30 and then blew up….it took me 57 minutes for the After 40+ years of running, I’m finally facing my last 10K, at a time when I routinely ran 10Ks in 40 flat. toughest challenge, a slight degenerative tear in my So, while I am happy about the 3:27, I really had a shot right medial meniscus. I’m working around it. Running at a much faster time that day. less and doing more cross-training, and strength train- 18. Since running in the Illinois Marathon is not ing. I am running 3 days a week instead of 5-6. Given possible, what races do you look forward to partici- the choice of no running vs. only being able to run a pating in? few times a week, I’ll take the latter. I have done the Pikes Peak Ascent several times 12. What’s the best running book you’ve read? recently. Love the Grandma’s Marathon or Half. I do Running & Being by Dr. George Sheehan either the full or half at St. Jude every year in Joe’s 13. What is your typical weekly mileage? memory. That was the last marathon he ran the year With the injury, I’m only running about 20 miles a week before he got sick. but I am also walking several times, swimming once a 19. And lastly, describe a perfect April 21-22, week, and doing strength training 2 to 3 times per week. 2017? 14. What’s your go-to shoe right now? 40 degrees at the start, 55 to 60 at the finish. Partly My ONLY shoe….Saucony Hurricanes. Jed Bunyan cloudy. Little to no humidity. No one gets lost, hit by says I “have a Saucony foot.” Have never been able to a car, or God forbid, dies on the course. Great specta- run in anything but these shoes. tor support along the course. Gummy Bears and Beer 15. What’s the biggest mistake you ever made in a for all! The 4th Mile and 27th Mile are wild successes. race? We welcome every runner to the finish line, regard- I really can’t think of anything. I dropped out of one less of time. Food left over. All our volunteers show race in my life, the Pikes Peak Ascent, on a very hot and up and, to borrow a phrase from the Patriots’ Coach humid day about 10 years ago. I turned myself around. Belichick, “Do Their Job!” and all of our entrants think Continuing that day would have been my biggest mis- Champaign-Urbana is the friendliest community on the take, but I lived to run another day. planet.

March/April 2017 — Volume 34, Number 2 17 Maximize Your Recovery to Run Your Best By Jeff Kelly, NSCA-CSCS, USATF Level 1 Coach

Part 1 – Defining a Recovery Run A recovery run is a run carried out the day (or Part 3 – The Physiological Basis for Recovery two) following, or before, a hard workout day. The Runs hard-easy principle is time-honored and stipulates that you don’t do anything that will drain you before or Running very slow might seem counter- after a hard effort. productive. You’re not pushing yourself and you’re probably still sore from yesterday’s workout, so why What exactly constitutes a recovery/easy day? not just take a day off? Well, there are a few reasons Exercise physiologist Pete Pfitzinger writes that “most why running relatively very slowly improves your runners train too fast on their recovery days, which performance. can hinder recovery….your hard days should be hard enough to provide a powerful stimulus, and your easy First, according to Coach Jeff Gaudette of run- days should be easy enough to allow positive adapta- nersconnect.net, a runner’s muscles undergo “micro- tions to occur.” tears” following a hard workout. These micro-tears cause soreness. A runner’s body “heals these small How slow should a runner be doing his or her micro-tears through the circulatory system, which recovery days? One rule is recovery runs should be delivers the oxygen and nutrients to the muscles about two minutes slower than your specific 15-kilo- that need repair.” In other words, easy running al- meter to half-marathon race pace. So, if you re- lows you to deliver oxygen and nutrients directly cently ran a half-marathon in 1 hour 30 minutes (6:52/ to muscles used during running. If you run easy mile), you shouldn’t be running faster than 8 minutes, enough, “the stress and micro tears that result from 50 seconds per mile on your recovery days. If you running are virtually non-existent, so the recovery don’t know your pace for either of these distances, outweighs the slight muscle damage.” there are on-line calculators to help you figure them. One of the best is mcmillanrunningcalculator.com. Therefore, you should look at recovery days as not even an advancement of fitness, but more a Part 2 – Recovery runs for the fitness runner? regenerative effort done so slow, even uncomfort- ably slow at times, that the end result is you are more Let’s say you are someone who doesn’t do recovered and ready to approach an upcoming work- track workouts, tempo workouts or anything other out physically and mentally. than a routine 4-5 miles every other day. That’s fine. These runners probably don’t need to run recovery runs, as their accrued muscle damage will likely be minimal (see part 3). This article is geared towards runners who do hard workouts and so need to really maximize their re- covery in-between workouts. That being said, if you enjoy running, why not take the step of becoming a runner who pushes his or her limits? That is accom- plished through variation of efforts, strength training and high-intensity efforts. Give it some thought.

18 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Part 4 – How do Area Coaches and Runners do this fall, I was aiming for 6:30 (per mile) race pace,” their Recovery Runs? said Nicholas Heller, who has run a 1:14 half mara- thon and a 4:43 mile recently. “(Recovery runs) allow me to do a longer daily run than if I ran a more faster/ moderate pace,” said Jeff “I did my race-pace runs at 6:15-6:30,” said Heller. Riddle, volunteer cross-country coach at Urbana “Tempo’s were about 6:00 with intervals being slightly High School and former 3:07 marathoner. faster. Recovery was often 8:00-9:00 (per mile) pace. This allowed a true recovery while still getting many Riddle calculates his recovery pace based on 5K miles in the base and allowed a chance to socialize race time, and uses a recovery pace of 50-65% of 5K while running.” race pace. Riddle also said he has seen the negative effects of skimping recovery in athletes he coaches. Benjamin Price of Champaign ran a 2:51 mara- thon personal best at the 2016 Illinois Marathon. Price “I see kids running too fast on recovery days,” said runs his recovery sessions about 20 seconds slower Riddle. “When they do this over several weeks, I’ve than his “average” training pace, which correlates seen their rate of progress stall or go backwards in to 2-3 minutes per mile slower than his race paces. races…” Price’s recovery runs, therefore, are about 8 to 9 Jackie Rzepecki, 2012 Olympic Marathon Tri- minutes per mile, according to his calculations. als qualifier and former member of the Hansons “(Slow recovery) allows me to be ready to do hard Brooks Distance Project, echoed these views. Rz- workouts….better than if I did not take some easy epecki said she has been a part of training groups in days,” said Price. “It also allows me a mental break which recovery was ignored. when I’m just not feeling fast.” Price, like some of “I would either try to stay up in a group that had the other athletes surveyed, also adds strides, or short faster runners (because I) didn’t want to run alone,” repeats of 20 to 30 seconds, at a faster pace, to some said Rzepecki. “At first, you can ride this out and see of his recovery days. some benefits….but this is short lived.” Andy Williams is a Bloomington-Normal “I would either peak too early…get hurt, or be area runner and member of the Often Running Rac- burned out and start failing to hit the simple, easier ing Team. Williams races his 5K’s at about a 6-minute workouts,” said Rzepecki. She also said running can pace. His recovery pace is between 8:15 and 8:30 per be a frustrating sport because if you try and rush your mile. progress, you potentially short-change all your train- “I have been guilty of not running my recovery ing. runs slow enough for years,” said Williams. “I aver- “It’s like building a house,” said Rzepecki. “You aged 7:29 per mile pace the entire year a few years need a good foundation before you can build up.” Her ago.” recovery runs now average at least a minute slower Williams also said “no matter what my pacing than current marathon pace, and she allows for two has been during training, (that pacing) hasn’t really days of recovery in-between hard efforts. made too much of a difference in my races. “I always tend to start off around 8-minute pace and Greg Huffaker is the head cross country work my way down…during the run,” said Rzepecki. coach and assistant track coach at Illinois Wesleyan She is not the only one working at a very, very low University in Bloomington, Illinois. Huffaker said intensity some days. You have to look no further than that recovery runs can take different forms, depending two of Second Wind’s fastest male runners if you want on the age and experience of a runner. proof that recovery days help. “If (runners) are younger, more inexperienced, “While training for (the ) (recovery) may mean a very easy, 30-minute run,”

March/April 2017 — Volume 34, Number 2 19 said Huffaker. “As they get stronger, they may be able • Feel free to add strides to your recovery runs. to run 60 minutes, sometimes a little more, and still I support the idea of doing 5 X 20 seconds at 5K recover.” race pace, with about one minute recovery jog, at the 4-mile point of every easy run. This idea was created “Some days it is important to give your body by Coach Jay Johnson. some time,” Huffaker said. “The first 20 to 30 minutes you may feel terrible, but eventually feel better the last • The only purpose of a recovery run is to get part of the run.” Huffaker also employs the philosophy oxygen and nutrients to your damaged muscles. There that hard work is critical, but “only if you allow is no benefit to running moderately fast on recovery your body to recover and make…adaptations.” days. • Running adequate recovery will allow you to come to your hard workouts and races ready to per- Part 5 – Main Points/Summary form at your best.

• If you ran a hard workout yesterday, or plan to run a hard workout tomorrow, run today’s miles no faster than 2 minutes slower your individual 15K to half-marathon pace.

Alan R. Singleton

Research Park at the University of Illinois 2001 S. First St., Suite 209 Champaign, IL 61820 217.352.3900 [email protected]

Singleton Law Firm, P.C. is dedicated to serving the legal needs of business and individual clients with an emphasis in the areas of corporate, intellectual property and commercial real estate law.

● ● 20 IN PASSING Newsletter of the Second Wind Running Club secondwindrunningclub.org Fun Run and Pizza Party !

Second Wind Running Club Social Events coordinated by Andrea! The club will buy pizza, salad, and soft drinks for members and their families!

Tuesday, 14 March 2017 Fun Run: 6:00 pm Meadowbrook Park, Urbana (Corner of Windsor & Vine) Pizza Party: 7:30 pm Jupiter’s at the Crossing 2511 Village Green Place, Champaign

March/April 2017 — Volume 34, Number 2 21 Race Results Compiled by Richard Tapping and the Race Team

Siberian Express, 7.45 mile trail race Swampstomper 25K Kickapoo State Park, IL Meeman-Shelby Forest State Park, Millington, TN January 7, 2017 January 15, 2017

12 Nicholas Heller 0:50:49.5 27 Don Frichtl 2:54:05 15 Brian Farrell 0:51:59.2 72 Jodi Heckel 3:29:55 38 Marcus Lockhart 0:58:25.8 76 Tom Burton 3:32:07 46 Ryan Krows 1:00:12.9 123 Bill Dey 4:43:21 54 Jeff Kohmstedt 1:01:42.4 58 Sarka Petrickova 1:02:46.6 Swampstomper 50K 59 Jim Fair 1:03:14.1 Meeman-Shelby Forest State Park, Millington, TN 64 Justin Blue 1:03:58.4 January 15, 2017 71 Pat Mills 1:04:56.1 74 Nic Carter 1:05:11.7 17 John North 6:17:45 86 John North 1:07:12.3 18 Jim Fair III 6:24:29 88 Caleb Miller 1:07:54.9 19 Magdalena Casper-Shipp 6:26:25 95 Scott Reed 1:09:00.2 31 Nic Carter 7:10:08 114 Chris Lubienski 1:11:22.8 34 Andrea Stack 7:10:48 115 Elizabeth Parkinson 1:11:49.1 119 Andrew Bower 1:12:49.3 Charleston Challenge Midwinter Classic 5K 121 Bethany Carmien 1:12:56.3 Charleston, IL 122 Magdalena Casper-Shipp 1:13:04.4 Feburary 4, 2017 126 Andrea Stack 1:13:19.3 137 Bryan Snodgrass 1:13:55.4 3 Blue Justin 21:10.8 1AG 142 Julie Mills 1:14:13.8 151 Tom Eaton 1:15:25.1 Charleston Challenge Midwinter Classic 10K 167 Juan Salas 1:18:15.9 Charleston, IL 175 Kati Seeley 1:18:50.1 Feburary 4, 2017 179 Jodi Heckel 1:19:17.8 193 Jeffrey Haas 1:20:57.9 3 Paulson Nick 0:42:27.6 1AG 194 Murray Kirby 1:21:10.9 5 Larsen Carl 0:47:16.1 1AG 197 Lori Heller 1:21:20.7 6 Silverman Scott 0:49:03.5 2AG 198 Katherine Meacham 1:21:21.1 9 Reed Scott 0:51:16.8 1AG 201 Arnoud Buzing 1:21:24.2 10 Fink Ivan 0:51:51.5 3AG 220 Michele Marcus 1:25:48.0 15 Heller Lori 0:54:17.9 1AG 281 Bill Dey 1:44:28.6 17 Chominski Elizabeth 0:57:59.1 1AG 183 Tom Rice 1:44:40.9 37 Hazen Laura 1:21:45.5 284 Jeff Riddle 1:44:44.1 292 Neill Schurter 1:50:00.2

22 IN PASSING ● Newsletter of the Second Wind Running Club ● secondwindrunningclub.org Race Results—continued

Charleston Challenge Midwinter Classic 15K Charleston, IL Feburary 4, 2017 Don’t see your results? Send them to raceresults@second- 1 Heller Nicholas 0:57:20.6 1OA windrunningclub.org to make 4 Tapping Richard 1:06:13.4 1AG sure they are included in the 5 Kohmstedt Jeff 1:06:27.8 2AG 6 Tankersley Mike 1:07:27.6 3AG newsletter! 7 Lockhart Marcus 1:08:05.0 1AG 8 Carter Nicholas 1:11:54.8 1AG Below: A large group of 13 Berlin Eric 1:14:50.4 2AG Second Wind runners ran the 14 Petrickova Sarka 1:15:27.2 1AG Charleston Mid-Winter Classic and 23 Salas Juan 1:25:57.6 posed with a smile after a nice lunch and collecting many awards! Photo credit: Eddie Lee

March/April 2017 — Volume 34, Number 2 23 SECOND WIND NON PROFIT ORG US POSTAGE Running Club PAID P.O. Box 6082 PERMIT # 806 Champaign, IL 61826 CHAMPAIGN IL

There is a 2.2 mile walk ($20 with shirt, $12 without), 4.4 mile run ($25 with shirt, $15 without), and an 8.8 mile run ($30 with shirt, $20 without). There is also a party afterwards at the Turtle Run Banquet Center!